Black Beans and Rice

Black Beans and Rice
Serves: 4

Ingredients

1 1/2 tablespoons vegetable oil
1/2 medium onion, chopped
2-3 cloves garlic, pressed or chopped fine
2 cups cooked rice, cooled to room temperature
1 15 oz. can black beans, or about 2 cups of home-cooked black beans
1 cup broccoli florettes, chopped
1 cup tomato, chopped
1/2 cup mozzarella cheese, grated
2 tablespoons fresh cilantro, chopped


Directions

1. Sauté onions and garlic in vegetable oil for about 3 minutes.

2. Add broccoli, beans and rice. Cover and cook, stirring occasionally, until broccoli turns bright green.

3. Gently stir in tomato and cilantro.

4. Sprinkle cheese over mixture and let melt.

Guacamole

Guacamole

Time: 15 minutes
Serves: 4

Ingredients

2 Ripe Avocados
1/2 cup chopped tomato
3 Tbsp chopped onion
Juice of half a lime
1/4 tsp salt


Directions

1. Cut each avocado in half lengthwise around the seed in the middle of the avocado.

2. Scoop the seed out of the middle with a spoon.

3. Use the spoon to scoop the avocado flesh into a bowl.

4. Mash the avocado with a fork until smooth.

5. Mix in the remaining ingredients until well combined.

Tips : Avocados must be ripe before they can be used for guacamole. A ripe avocado is black and slightly soft when touched.

Vegetable Lasagna

Ingredients

1 medium zucchini, sliced
1 cup mushrooms, sliced
1 medium onion, chopped
1 clove garlic, cut in small pieces
2, 8-ounce cans tomato sauce
1 teaspoon oregano
1 teaspoon basil
1/4 teaspoon pepper
1 large tomato, chopped
l cup low-fat cottage cheese
1 cup mozzarella cheese, shredded, (try part-skim)
6 lasagna noodles, uncooked


Directions

1.Preheat oven to 400 degrees F.

2.Mix zucchini, mushrooms, onions, and garlic with tomato sauce and seasonings in a saucepan. Cover; cook 15 minutes and set aside.

3.Mix cheeses and chopped tomato. Spread one-third of sauce over bottom of 8-by 8-inch baking dish. Add half of the uncooked noodles and half of cheese mixture. Repeat layers and end with a third layer of sauce.

4.Cover tightly with foil; bake 45 minutes. Remove from oven and let stand 5 minutes before serving.

Eggplant Lasagna

Ingredients (serves 4)

1 tablespoon olive oil
1 medium onion, sliced
1 clove garlic, minced
1 large tomato, sliced very thin
1 cup canned crushed tomatoes
1 1/2 teaspoons dried basil
1 1/2 teaspoons dried oregano
1/4 teaspoon salt (optional)
1 medium eggplant, sliced very thin
8 ounces shredded part-skim mozzarella cheese


Directions

1. Preheat oven to 425°F.

2. In a medium nonstick skillet, heat olive oil over medium heat. Sauté onion until tender, about 2-3 minutes. Transfer to an 8x8 or 9x13 baking dish.

3. Sauté the garlic for 1 minute. Add the crushed tomato, basil, oregano, and salt, and cook gently over medium-low heat for 10 minutes.

4. Spread a layer of this mixture over the onion layer.

5. Add a layer of eggplant and follow with a layer of tomato.

6. Sprinkle 1/3 of the mozzarella cheese over top.

7. Repeat layers of eggplant, tomato, and cheese until you use all ingredients. Finish with a layer of mozzarella cheese.

8. Cover with aluminum foil and bake for 25 minutes, or until vegetables are tender.

9. Uncover and bake 10-15 minutes, or until layer of cheese is light brown

Naan bread recipe (video recipe)

How to make Naan bread, watch the video for directions. One of the best Naan bread recipe, by Manjula.

Ingredients (serves 6)

2 cups of All Purpose flour (Plain flour or maida)
1 teaspoon active dry yeast
1 teaspoon salt
1 teaspoon sugar
Pinch of baking soda
2 tablespoons of oil
2 1/2 tablespoons yogurt (curd or dahi)
3/4 cup lukewarm water
1 teaspoon of clear butter or ghee to butter the Naan
1/4 cup All Purpose flour for rolling

Golden tofu salad

The Golden Tofu Salad is a delicious salad with carrots and hijiki (black seaweed used in Japanese cooking, very high in calcium)


Ingredients

3 tablespoons dried hijiki seaweed
1 cup water
12 ounces firm tofu
1 tablespoon sesame oil
1 tablespoon soy sauce or tamari
1 tablespoon sesame oil
1/2 teaspoon fresh ginger, grated
2 tablespoons rice vinegar
1/4 teaspoon sea salt
2 medium carrots, julienned
3 scallions, sliced thinly, sprinkled with
1/8 teaspoon sea salt, and pressed lightly


Directions

1. In a small saucepan, soak hijiki for 10 minutes. Once rehydrated, simmer the seaweed uncovered for 20 minutes or until the water has evaporated.

2. Remove from heat and allow to cool. Meanwhile, drain the tofu and slice the cake horizontally.

3. Place between sheets of paper towels and put on a cutting board with a heavy weight atop the tofu to press away excess water. A cast iron skillet or heavy book is ideal. Drain the tofu for at least 15 minutes.

4. Cut into cubes and brown evenly on all sides using 1 tabblespoon of sesame oil. Remove from pan and sprinkle with tamari. Set aside to cool.

5. In a large bowl, whisk together vinegar, oil, ginger, and salt. Add seaweed, tofu, and veggies. Toss well and allow flavors to marry for at least 30 minutes.

Miso Soup with Tofu and Green Onions

Ingredients (serves 4)

5 cups low sodium vegetable broth
2 green onions, finely chopped
2 teaspoons grated fresh ginger root
1 clove garlic, thinly sliced
3 tablespoons light-colored miso paste
6 ounces firm tofu, drained and cut into 1/2-inch cubes


Directions (30 minutes)

1. Bring broth to a boil in a medium saucepan over medium-high heat. Stir in the green onions, ginger, and garlic. Reduce heat, cover and simmer for 10 minutes.

2. Add the miso paste and stir until dissolved. Add the tofu, cover and simmer for 10 minutes before serving

Lentil walnut veggie burgers (video recipe)

How to make Lentil Walnut Veggie Burgers, watch the video for directions.

Fattoush salad

Fattoush is a delicious Lebanese Bread Salad

Ingredients (serves 4)

Nonfat cooking spray
2 whole wheat pita bread rounds (6-7" in diameter)
1/2 head romaine lettuce, shredded
1 large cucumber, cubed
15 cherry tomatoes, halved
4 tablespoons fresh Italian parsley, chopped
2 tablespoons fresh mint, minced

Dressing
1/4 cup olive oil
1/4 cup fresh-squeezed lemon juice
1 clove garlic, chopped
Salt and pepper, to taste (optional)


Directions

1. Preheat oven to 350º. Cut the pita bread in half then separate the layers. Lightly spray with nonfat cooking spray then place on a baking sheet and bake for about 7-8 minutes or until golden brown. Remove from oven then break the bread into bite-sized pieces and set aside.

2. In a small bowl, whisk together all dressing ingredients and set aside.

3. In a medium bowl, add the romaine, cucumber, tomatoes, parsley, and mint. Lightly toss to combine. Drizzle the dressing over the salad and toss until well-coated.

Add the bread pieces and toss until combined then serve.

3 Bean Salad

Ingredients (serves 6)
1 cup frozen cut green beans
1 15-oz. can cut wax beans
Half a 15-oz. can of red kidney beans, rinsed and drained
1/2 cup red bell pepper, chopped
1/2 cup red onion, chopped
1/4 cup white vinegar
2 tablespoons sugar
2 tablespoons vegetable oil
1/2 teaspoon dry mustard
1/2 teaspoon ground black pepper
1 clove garlic, minced

Directions
1. Cook green beans according to package instructions then drain.

2. In a large bowl, combine green beans, wax beans, kidney beans, bell pepper and onion.

3. In a medium sized bowl, whisk together the vinegar, sugar, oil, dry mustard, black pepper and garlic then pour over bean mixture.

4. Toss to combine then cover and refrigerate for at least 3-4 hours before serving.

Oven Roasted Tofu and Vegetables

Ingredients

16 oz extra firm tofu, drained
3 tbsp balsamic vinegar
2 tsp vegetable oil
2 tbsp Sugar
1 clove garlic, minced
1/2 tsp each dried oregano, crushed, and salt
1 sweet red pepper, quartered
1 medium Onion, quartered
3 medium Mushrooms, quartered
chopped parsley for garnish


Directions

Cut tofu in half vertically then horizontally. Drain on several layers of paper towels to remove as much liquid as possible.

If desired, score surfaces to allow more marinade to penetrate tofu. Combine vinegar, oil, Sugar, garlic, oregano and salt; mix well.

Place tofu and vegetables in a shallow baking pan leaving enough space between the pieces for even roasting; brush with vinegar mixture.

Let stand 30 minutes, brush again and let stand 30 minutes longer. Bake tofu, pepper and Onion at 500 F 30 to 35 minutes.

Turn once halfway through baking time. Add Mushrooms during last half of roasting time.

Transfer to platter and sprinkle with parsley.

From : United Soybean Board

Healthy Banana Bread (video recipe)

John Gabaldon Shows You How To Cook Healthy Banana Bread (Fat free and sugar free)

Watch the video for directions

Grilled Tofu and Mushroom Brochettes

Ingredients (serves 4)
1 lemon
1 garlic clove, crushed
3 tablespoons olive oil
4 tablespoons white wine vinegar
1 tablespoon fresh rosemary, chopped
1 tablepoon cilantro, chopped
1 tablepoon fresh thyme, chopped
10 1/2 oz. package of firm beancurd (tofu)
12 oz. white button mushrooms
salt and pepper, to taste


Directions
1. Wash outside of lemon thoroughly with warm water and soap. Pat dry then grate peel and set aside. Slice lemon in half and squeeze out juice into a medium sized bowl.

2. Add the garlic, oil, vinegar and chopped herbs with the lemon juice and mix well. Add salt and pepper to taste.

3. Clean mushrooms with a damp cloth to remove any excess soil. Slice mushrooms in half and set aside.

4. Using a sharp knife, slice the tofu into medium sized chunks. Thread tofu alternated with sliced mushrooms onto metal or wood skewers. Place brochettes into a shallow pan and pour the lemon-herb marinade over the skewers, coating evenly. Cover with plastic wrap and refrigerate for 1-2 hours.

5. Prepare grill. Remove brochettes and set aside marinade for basting. Cook brochettes over a hot grill, brushing often with the reserved marinade for about 6 minutes or until cooked through.

6. Serve with an extra sprinkling of chopped fresh herbs and lemon wedges.

Cucumber yogurt dip

Serve this Greek-style dip with baked pita chips or whole wheat pita bread.

Ingredients (serves 6)
2 cups plain low-fat yogurt
2 large cucumber, peeled, seeded, and grated
½ cup nonfat sour cream
1 Tbsp lemon juice
1 Tbsp fresh dill
1 garlic cloves, chopped
1 cup cherry tomatoes
1 cup broccoli florets
1 cup baby carrots

Directions
1. Peel, seed, and grate one cucumber. Slice other cucumber and set aside.

2. Mix yogurt, grated cucumber, sour cream, lemon juice, dill, and garlic in a serving bowl. Chill for 1 hour.

3. Arrange tomatoes, cucumbers, broccoli, and cucumber on a colorful platter. Serve with cucumber dip.

You can add other fresh cut vegetables : radishes, asparagus, cauliflower, or zucchini.

Sundried Tomato Hummus

Hummus is a great item to take with you for lunch or for a snack. Bring along dippable veggies, such as carrots and broccoli, to eat with the delicious hummus.

Ingredients (serves 8)

2 (15 oz) cans garbanzo beans, rinsed and drained
1/3 cup fat-free yogurt
1/4 cup tahini (sesame seed paste)
3 garlic cloves
1/2 cup chopped and drained sundried tomatoes packed in oil
1 tsp dried oregano leaves
2 tsp lemon juice

Directions

1.Process garbanzo beans, yogurt, tahini, and garlic in food processor until smooth.

2.Stir in sun-dried tomatoes and herbs; season to taste with lemon juice.

3.Refrigerate two hours before serving.

Austrian Vegetarian Shepherd's Pie

Ingredients

1 teaspoon Parsley
4 ounces Aduki Beans, soaked
2 ounces Brown Rice, soaked
water, for boiling
1 tablespoon Vegetable Oil
1 medium Onion, chopped
8 ounces Carrots, thinly sliced
1 tablespoon Soy Sauce
2 tablespoons Tomato Paste
1 teaspoon Garlic Powder
1/2 teaspoon Oregano
1 teaspoon Basil
1/2 teaspoon Marjoram
275 ml Bean Stock
salt & pepper
1 lb potatoes, Mashed

Directions

Wash the Beans and Rice in plenty of cold water.

Combine about 4 cups of water with Beans and rice and cook for 5o minutes or until the Beans are soft.

Drain, reserving the stock for later.

Heat oil in a Skillet.

Fry the onions for 3 minutes.

Add the carrots and cook covered for 5 minutes.

Add the cooked Beans and rice.

Stir well and let saute for a few minutes, ensuring that the mixture does not burn.

Combine the Soy Sauce, tomato paste, herbs and stock.

Mix well and pour into the skillet.

Bring to a boil, reduce heat to very low, partially cover and simmer gently for 30 minutes, stirring frequently to prevent it burning.

Add more stock if necessary.

Transfer into a casserole.

Top the cooked vegetables with mashed potatoes.

Bake in a preheated oven at 350F for 40 minutes, or until the potatoes are browned.

Serve with vegetables or a green salad.

Tofu and broccoli with peanut sauce

Really delicious and nutritious. This is a Mollie Katzen recipe.

Tofu and broccoli with peanut sauce

Ingredients

The Sauce

1/2 cup unprocessed Peanut butter
1/2 cup hot water
1/4 cup cider vinegar
2 tablespoons tamari
2 tablespoons blackstrap molasses
1/2 teaspoon cayenne pepper

The Sauté

1 (1 lb) bunch fresh Broccoli
3 tablespoons oil
8 cloves garlic, minced
1 lb tofu, cut into small cubes
3 dashes salt
2 cups thinly-sliced onions
1 cup coarsely-chopped raw peanuts
2-3 tablespoons tamari


Directions

The Sauce

In a small saucepan, whisk together the Peanut butter and hot water until uniform in consistency.

Whisk in the remaining ingredients. Set aside.


The Sauté

Cut off the bottom half-inch of the Broccoli stems.

Shave off the tough outer skins of the stalks with a sharp paring knife or a vegetable peeler.

Cut the stalks diagonally into thin slices.Coarsely chop the flowerettes. Set aside.

Begin heating the large skillet.

When it is hot add 1 tbsp of the oil.

Add half the garlic. salt lightly.

Sauté over medium heat for 1 minute, then add the tofu chunks.

Turn the heat up a little, and stir-fry the tofu for 5-8 minutes.

Transfer it, including whatever liquid it might have expressed, to the saucepanful of Peanut sauce. Mix together gently.

Wipe the skillet with a paper towel, and return it to the stove to begin heating once again. Add the remaining garlic. salt lightly.

Add the onions, and some black pepper.

Sauté, stirring frequently, over medium heat, until the onions are soft.

On another burner, begin heating the peanut-tofu sauce on a low heat.
It shouldn't actually cook-it only needs to be warmed through.

Add the Broccoli and the chopped peanuts to the skillet.

Add 2-3 tbsp tamari and stir-fry over medium-high heat until the Broccoli is bright green and just tender.

Pour the heated Peanut sauce over the sauté.

Toss everything gently until everything is coated with everything else.

Serve over long-grained white or brown rice (basmati is good).

Corn Soup - Tibetan Style

Corn soup is popular in Dharamsala, served with slight variations at many of the cafés and restaurants that cater to travelers in this colorful mountain town that is the heart of the Tibet community in exile.

Corn Soup - Tibetan Style

Ingredients

1/2 onion, chopped
1 tablespoon butter (or use oil if preferred)
1/4 teaspoon paprika
1 clove garlic, finely chopped
1/2 inch fresh ginger, finely chopped
1 tomato, chopped
1 square (12 oz.) firm tofu
3 cobs fresh corn and 1 tablespoon cornstarch, or one 15-oz. can creamed corn and 1/2 cup frozen (or canned) whole kernel corn, drained
4 cups water
1 green onion, chopped


Directions

Sauté the Onion in butter or oil in a soup pot until brown and soft. Add the paprika, garlic, and ginger and cook briefly. Add the tomato and the tofu, cut into small cubes, along with the water.

If using fresh corn, cut it from the cob and add it to the pot, along with the cornstarch mixed in a little extra water.

If using canned and/or frozen corn, add them both now. Bring to a boil, and simmer for a minute, stirring to prevent sticking.

Sprinkle chopped green onion on each serving.

Cabbage with Onions

Cabbage with Onions (Chou Lyonnais in french) :

A tasty side dish from French Country Kitchen - Ann Hughes-Gilbey

Ingredients

1 head green cabbage or white cabbage (about 2 lbs.)
3 sliced onions
1 tablespoon butter
2 tablespoons olive oil
2 teaspoons brown sugar
1 teaspoon sea salt
black pepper (as much as you wish)
caraway seeds


Directions

Shred the cabbage, discarding the outside leaves and the stock.Plunge it into boiling salted water and cook for 3 to 5 minutes, drain and press out all moisture.

Sweat the onions in the oil, when transparent, turn up the heat to brown slightly.

Stir in the brown sugar, salt and pepper. Cook until coloured a little more, then incorporate the cabbage, reheat.

Sprinkle lightly with caraway seed, if desired, when serving.

Apple Cinnamon Couscous

Ingredients

1 cup apple juice
2 tbl dried apples diced
2 tbl Raisins
1 tsp cinnamon or to taste
1/2 cup couscous


Directions

Put apple juice, dried apple, Raisins and cinnamon in a saucepan. Bring to a boil.

Stir in couscous, cover, and remove from heat.

Let stand 5 minutes.

Fluff couscous with a fork and serve.

Finnish Carrot Pancake with Cranberry Sauce

The Finnish name for the carrot pancake is Porkkanapannukakku. The Finnish name for the cranberry sauce is Karpalokastike.

Ingredients

1 1/2 cup carrot grated
1/2 cup Onion grated
1/2 cup dry bread crumbs or wheat germ
4 lrg eggs
1/4 cup milk
1/2 cup flour white, Wheat or Rye
1 1/2 tsp salt or less to taste
1/2 tsp thyme scant
1/2 tsp nutmeg scant
1/4 tsp ground cumin
freshly ground pepper to taste
1 tbl canola oil

cranberry sauce :

12 oz fresh cranberries or lingonberries
1/2 cup maple syrup up to 2/3 cup
1 x orange
1/2 tsp ground ginger
1/2 tsp ground cardamom
1 dsh cinnamon

Optional : sour cream


Directions

For the carrot Pancake: In a mixing bowl, combine the grated carrots, grated Onion and bread crumbs or wheat germ. Toss to mix evenly.

Preheat the oven to 450 deg F. In a blender or by hand, combine the eggs, milk, flour and seasonings until smooth.

You may need to scrape down the sides of the blender or bowl once or twice. In a large mixing bowl, combine the carrot mixture and the contents of the blender.

Heat about a tablespoon of oil in a heavy 9" or 10" cast iron skillet, or similar heavy shallow baking dish that can go in the oven. Heat the oil in the skillet.

When quite hot but not smoking, pour in the pancake mixture; make sure the carrots are evenly distributed.

Place the skillet in the preheated oven. After 20 minutes, lower the oven temperature to 350 deg F and continue to bake for another 10 - 15 minutes. The pancake should be light brown, puffy and crisp.

Serve immediately, topped with cranberry sauce and sour cream, if desired.

To prepare cranberry sauce :

Wash and drain the cranberries. Remove any soft or discolored Berries, and any stems or leaves. Wash the orange, and grate the orange rind only (avoid the bitter white pith) squeeze the juice from the orange.

You are looking to obtain about 1/2 cup of juice and grated rind combined. Mix all the ingredients in a medium saucepan and cook over medium heat for 10 - 15 minutes, stirring, until the cranberries have popped and the sauce is thick.

May be made ahead. Serve hot or cold. Commercial whole berry cranberry sauce or commercial cranberry/orange relish can be substituted, if you must.

Chili non carne

Ingredients

1/2 cup dry kidney beans (or other bean if preferred)
1/4 cup bulgur
1 small red and 1 small white Onion, cubed
1 1/2 tbsp minced garlic (or more, if you like)
1/2 cup celery, cubed or sliced
1/2 cup carrots, cubed or sliced
1 tbsp chili powder (start with a 1/2 tsp if you aren't a spicy food freak, and add a little at a time until it's just right for you)
1 tbsp cumin (1/2 tbsp to start)
1/2 tsp cayenne pepper
1 tbsp each of fresh basil and oregano, chopped fine
1 yellow squash, cubed (spaghetti squash works best)
1 zucchini, cubed
1 green and 1 red bell pepper, cubed
1 cup sliced Mushrooms
1/2 cup cubed tomatoes
1/2 cup tomato paste


Directions

Soak Beans overnight. Drain, rinse, and cook in 3 cups fresh water over medium heat until tender (about 45 minutes). Drain and reserve cooking liquid.

Bring 1/2 cup water to a boil and pour over the bulgur in a bowl. Let stand 30 minutes to soften the grain (water will be absorbed).

Place 2 cups water in a soup pot and add the onions, carrot, celery Squash and spices. Cook over low heat until the carrots are almost tender, then add the zucchini, peppers, Mushrooms and cook for 5 minutes.

Stir in the kidney beans, tomatoes and the reserved cooking liquid from the Beans. Cook for about 30 minutes more or until the veggies are tender. Add the bulgar to the pot at this point.
Mix the tomato paste with water until smooth, then stir into the vegetable mixture.

Season to taste. Add more water if necessary until the desired consistency is reached.

Pulse Chutney

Pulse Chutney is an vegan Indian recipe. Use fewer chili peppers if you do not want it so hot.


Ingredients

2oz / 50g green mung beans
1 1/2 inch / 3 1/2cm piece of ginger root
4 green chili peppers
salt
lemon juice


Procedure

Soak the green mung beans for 3 to 4 hours. Allow to sprout. Mince the green chilies and fresh ginger and salt. Grind to a paste in a mortar and pestle or food processor. Season with lemon juice.

Chickpea Burgers

Ingredients

2 large egg whites or 1/4 cup dry bread crumbs
1/2 cup or more sesame seeds
1/2 tsp. curry powder
1 Tbs. canola oil
2 green onions, finely chopped
3/4 cup finely chopped white or cremini Mushrooms
3 large cloves garlic, minced
1 cup cooked or canned Chickpeas, drained and 1/2 cup liquid reserved
1/3 cup sunflower seeds


Directions

In medium skillet, heat oil over medium heat. Add green onions and Mushrooms and cook, stirring often, until soft, about 5 minutes. Remove from heat.

In food processor or blender, combine garlic, Chickpeas and reserved Chickpea liquid and process until smooth. Transfer to large bowl and combine with Mushroom mixture. In food processor or blender, process sunflower seeds to make a coarse meal.

Add to Chickpea mixture along with curry powder; mix well. Stir in egg whites or bread crumbs (mixture will be soft).

On a large baking sheet, make 8 beds of sesame seeds for patties. Shape burger mixture into 8 patties and place on seeds. Flip to coat both sides generously.

Grill patties on a well-oiled vegetable grill or broil 4 inches from heat source, 3 to 4 minutes on each side until browned. Serve right away.