North Brooklyn Recipes

Black beans are always delicious. When you add eggplant the result is a meal that can only be described as “I want more.” This vegan and vegetarian casserole is low in cholesterol and high in flavor.

Ingredients:

1-1/3 tbsp vegetable oil

1 tsp salt (optional)

2 small onions, sliced

3/4 lb eggplant, cut into 2x.5 in. pieces

1 can (15 oz) black beans, rinsed and drained

1 tsp turmeric, or curry powder

1-1/2 tsp cumin seed

1 tsp chili pepper flakes

12 cloves garlic, thickly sliced

1-1/2 cups Italian style peeled tomatoes, coarsely chopped

1-1/2 tsp fennel seed

2 tsp dry mustard

2 tbsp cilantro, or parsley, chopped

Directions:

Heat oil in a heavy nonstick skillet or flameproof casserole over high heat. Cook cumin seed 15 seconds or until dark brown. Stir in fennel. Immediately add onions and garlic and reduce heat to medium high. Sauté 5 minutes, stirring frequently, until onions and garlic are golden. Stir in next 4 ingredients. Add eggplant and reduce heat to medium. Cook 5 minutes, stirring occasionally, until eggplant softens. Stir in tomatoes and
simmer 5 minutes, stirring constantly, until tomatoes are hot. Stir in black beans. Reduce heat to low and simmer 5 minutes or until sauce thickens. Sprinkle with cilantro.

Serves 4

Nutrition Facts:

Nutrition (per serving): Calories 220; % Calories From Fat 25.4%; Total Fat 6.2g; Saturated Fats 0.5g; Mono-unsaturated Fats 1.3g; Poly-unsaturated Fats 3.9g; Cholesterol 0mg; Sodium 1000mg; Total Carbohydrates 34g; Dietary Fiber 13g; Sugar 5.9g; Protein 9.8g

More Information:

Vitamins:

Thiamin B1 0.27 mg
Vitamin A 360 IU
Vitamin K 8.8 mcg
Vitamin E 2.7 mg
Pantothenic Acid 0.63 mg
Vitamin B6 0.42 mg
Riboflavin B2 0.24 mg
Choline 19 mg
Vitamin D 0 IU
Vitamin C 18 mg
Vitamin B12 0 mcg
Niacin B3 2.3 mg

Minerals:

Sodium 1000 mg
Zinc 1.2 mg
Copper 0.42 mg
Calcium 130 mg
Iron 4.5 mg
Manganese 0.91 mg
Magnesium 78 mg
Phosphorus 200 mg
Fluoride 4.7 mcg
Potassium 850 mg
Selenium 5.8 mcg

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There is nothing like a hearty stew to warm the body. This stew is low in fat and cholesterol and cooks up in about 45 minutes for a quick but filling meal.

Ingredients:

1/2 cup vegetable broth (see September 2007)

1 can (15 oz) navy beans, rinsed and drained

2 tsp olive oil

1/4 cup onions

1 tbsp sage, crumbled

2 tsp lemon juice

2 tbsp celery leaves, chopped

1 clove garlic, crushed

Directions:

Heat oil in a heavy saucepan over medium heat. Sauté onion and garlic 3-4 minutes or until onion softens. Add beans, stock, sage, and celery leaves. Cover saucepan and simmer 25-30 minutes, stirring occasionally. Remove cover and simmer 5-10 minutes or until thickened. Stir in lemon juice.

Serves 4

Nutrition Facts:

Nutrition (per serving): Calories 150; % Calories From Fat 16.8%; Total Fat 2.8g; Saturated Fats 0.5g; Mono-unsaturated Fats 1.7g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 600mg;  Total Carbohydrates 24g; Dietary Fiber 5.9g; Sugar 1.3g; Protein 8.3g.

More Information:

Vitamins:

Thiamin B1 0.16 mg
Vitamin K 14 mcg
Vitamin A 110 IU
Vitamin E 1.2 mg
Pantothenic Acid 0.21 mg
Vitamin B6 0.15 mg
Choline 30 mg
Riboflavin B2 0.066 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 3.1 mg
Niacin B3 0.59 mg

Minerals:

Sodium 600 mg
Zinc 0.88 mg
Copper 0.24 mg
Iron 2.2 mg
Calcium 64 mg
Manganese 0.45 mg
Magnesium 54 mg
Potassium 350 mg
Fluoride 0.13 mcg
Phosphorus 150 mg
Selenium 6.4 mcg

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Satisfy that sweet tooth with this low calorie, low cholesterol, and low sodium vegan treat. Coconut and honey provide a natural sweetness.

Ingredients:

1-1/2 tsp honey

1-1/3 tbsp flour, sifted

2 tbsp sugar

2-2/3 tbsp shredded coconut

1 oz unsalted butter or margarine

1 tsp lemon juice

Directions:

Preheat oven to 325°F. Place butter and sugar in a small bowl and beat with an electric mixer until light and fluffy. Beat in honey and lemon juice. Fold in flour and coconut. Place level teaspoons of mixture about 2 in. apart on lightly greased oven trays. Bake about 15 minutes, or until golden brown. Remove from oven and let stand for about 1 minute. Transfer to plate or wire rack to cool.

Serves 8

Nutrition Facts:

Nutrition (per serving): Calories 54; % Calories From Fat 60%; Total Fat 3.6g; Saturated Fats 2.4g; Mono-unsaturated Fats 0.8g; Poly-unsaturated Fats 0.1g; Cholesterol 8.1mg; Sodium 0.8mg; Total Carbohydrates 5.6g; Dietary Fiber 0.2g; Sugar 4.4g; Protein 0.2g.

More Information:

Vitamins:

Thiamin B1 0.012 mg
Vitamin A 94 IU
Vitamin K 0.27 mcg
Vitamin E 0.093 mg
Pantothenic Acid 0.017 mg
Vitamin B6 0.0023 mg
Choline 1.1 mg
Riboflavin B2 0.0093 mg
Vitamin D 0 IU
Vitamin B12 0.0064 mcg
Vitamin C 0.36 mg
Niacin B3 0.091 mg

Minerals:

Sodium 0.84 mg
Zinc 0.034 mg
Copper 0.011 mg
Iron 0.11 mg
Calcium 1.5 mg
Manganese 0.036 mg
Magnesium 0.97 mg
Potassium 9.9 mg
Fluoride 0.23 mcg
Phosphorus 4.3 mg
Selenium 0.69 mcg

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Instead of the usual why not try making sweet potatoes with a new twist. This delicious recipe is vegetarian as well as vegan and is low in cholesterol and salt. Great for the holiday season.

Ingredients:

1 lb sweet potatoes, peeled and cut into .25 in. slices

2 tbsp unsalted butter or margarine, melted

1/4 tsp mace, ground

waxed paper

1/3 cup orange marmalade

1/8 tsp salt (optional)

Directions:

Preheat oven to 375?F. Line a baking sheet with waxed paper. Arrange sweet potato slices on baking sheet. Brush slices with marmalade and half the butter. Season with mace and salt. Cover potatoes with another sheet of wax paper, pressing paper to adhere to potatoes. Bake 25 minutes. Remove wax paper and brush with remaining butter.

Serves 4

Nutrition Facts:

Nutrition (per serving): Calories 220; % Calories From Fat 24.5%; Total Fat 6g; Saturated Fats 3.7g; Mono-unsaturated Fats 1.5g; Poly-unsaturated Fats 0.3g; Cholesterol 15mg; Sodium 130mg; Total Carbohydrates 41g; Dietary Fiber 4g; Sugar 23g; Protein 2.4g.

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin K 3.1 mcg
Vitamin A 22000 IU
Vitamin E 0.99 mg
Pantothenic Acid 1 mg
Vitamin B6 0.33 mg
Choline 17 mg
Riboflavin B2 0.13 mg
Vitamin D 0 IU
Vitamin B12 0.012 mcg
Vitamin C 24 mg
Niacin B3 1.7 mg

Minerals:

Sodium 130 mg
Zinc 0.38 mg
Copper 0.21 mg
Iron 0.86 mg
Calcium 56 mg
Manganese 0.58 mg
Magnesium 32 mg
Potassium 550 mg
Fluoride 0.2 mcg
Phosphorus 64 mg
Selenium 0.47 mcg

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