Posts Tagged ‘basil’

Spanish Brussels Sprouts

Saturday, August 1st, 2015
Spanish Brussels Sprouts

Spanish Brussels Sprouts

This vegetarian and vegan side dish features Brussels sprouts, which kids don’t normally like to eat as well as some adults, into a dish they will enjoy.

Ingredients:

1/4 tsp rosemary, or 1/2 tsp fresh, chopped

2 tsp olive oil

1 cup Italian style peeled tomatoes, chopped

1 lb Brussels sprouts, cut in half

1/4 cup green bell pepper, seeded and chopped

2 tbsp onions, chopped

1/8 tsp salt (optional)

1/4 tsp basil, or 1 tsp fresh, chopped

Directions:

Place Brussels sprouts in a steamer basket over boiling water. Cover saucepan and steam 8 minutes or until tender. Heat oil in a non-reactive saucepan over medium heat. Sauté onions and green pepper 3-4 minutes or until tender. Add tomatoes, herbs, and salt to taste. Simmer 3-4 minutes. Add Brussels sprouts to tomato mixture. Simmer until heated throughout.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 83; % Calories From Fat 29.3%; Total Fat 2.7g; Saturated Fats 0.4g; Mono-unsaturated Fats 1.7g; Poly-unsaturated Fats 0.4g; Cholesterol 0mg; Sodium 110mg; Total Carbohydrates 14g; Dietary Fiber 5.1g; Sugar 4.4g; Protein 4.4g.

More Information:

Vitamins:

Thiamin B1 0.19 mg
Vitamin K 200 mcg
Vitamin A 970 IU
Vitamin E 1.8 mg
Pantothenic Acid 0.43 mg
Vitamin B6 0.34 mg
Choline 27 mg
Riboflavin B2 0.14 mg
Vitamin D 0 IU
Vitamin C 110 mg
Vitamin B12 0 mcg
Niacin B3 1.3 mg

Minerals:

Sodium 110 mg
Zinc 0.58 mg
Copper 0.13 mg
Iron 2.2 mg
Calcium 68 mg
Manganese 0.45 mg
Magnesium 34 mg
Potassium 580 mg
Fluoride 3.1 mcg
Phosphorus 93 mg
Selenium 1.9 mcg

Rigatoni with Tomatoes

Wednesday, October 1st, 2014
Rigatoni and Tomatoes

Rigatoni and Tomatoes

This recipe turns a traditional Italian dish into a low fat, low sodium and low cholesterol vegan dish. The flavors are exquisite while the cooking time from start to finish is only 20 minutes.

Ingredients:

2 cloves garlic, crushed

1/2 cup parsley, chopped

1/2 tsp lemon zest

2 tsp olive oil

1 tsp basil, or 1 Tbsp fresh, chopped

2 cups plum tomato, chopped

10 oz rigatoni pasta, or other tube pasta

Directions:

Combine parsley, lemon zest, and garlic in a bowl and set aside. Heat oil in a heavy nonstick skillet over medium heat. Add tomatoes and basil, if using dried, and simmer 10 minutes, stirring often. Stir in basil, if using fresh, and remove from heat. Cook pasta in boiling water until al dente. Drain and toss with tomatoes and parsley mixture.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 200; % Calories From Fat 10.8%; Total Fat 2.4 g; Saturated Fats 0.4 g; Mono-unsaturated Fats 1.2 g; Poly-unsaturated Fats 0.5 g; Cholesterol 0 mg; Sodium 8.2 mg; Total Carbohydrates 38 g; Dietary Fiber 2.3 g; Sugar 2.6 g; Protein 6.8 g.

More Information:

Vitamins:

Thiamin B1 0.45 mg
Vitamin B12 0 mcg
Vitamin K 87 mcg
Vitamin A 830 IU
Niacin B3 3.7 mg
Pantothenic Acid 0.27 mg
Riboflavin B2 0.2 mg
Vitamin C 13 mg
Vitamin D 0 IU
Vitamin B6 0.12 mg
Vitamin E 0.56 mg
Choline 11 mg

 

Minerals:

Manganese 0.51 mg
Magnesium 33 mg
alcium 24 mg
Zinc 0.81 mg
Phosphorus 110 mg
Copper 0.18 mg
Fluoride 9.6 mcg
Selenium 30 mcg
Sodium 8.2 mg
Potassium 250 mg
Iron 2 mg

Lentil Vegetable Soup

Wednesday, September 28th, 2011

There is nothing like a good lentil soup to satisfy hunger unless it is a lentil vegetable soup. A good tasting vegan soup.

Ingredients:

1/2 tsp basil, or 2 tsp fresh, chopped
1 cup dried lentils
1/2 tsp thyme, or 2 tsp fresh, chopped
4 cups vegetable broth (see September 2007)
3 cloves garlic, crushed
3/4 lb zucchini, cut into .5 in. thick slices
1/2 tsp cayenne, less if desired
2 tsp soy sauce, to taste
2 cups canned crushed tomatoes
1 lb spinach leaves, rinsed and chopped, tough stems discarded
4 pita breads, or other bread
2 tbsp olive oil
4 aluminum foil
1 onion, finely diced
1/4 tsp oregano, or 1 tsp fresh, chopped

Directions:

Preheat oven to 200?F. Wrap pita loaves in foil and place in oven to warm. Heat oil in a heavy non-reactive saucepan over medium heat. Add next 7 ingredients and sauté 5 minutes or until onion is soft, stirring frequently. Add remaining ingredients. Bring to a boil. Reduce heat to medium low and simmer 40-45 minutes or until lentils are tender. Serve with bread.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 320; % Calories From Fat 25%; Total Fat 8.9g; Saturated Fats 1.3g; Mono-unsaturated Fats 5g; Poly-unsaturated Fats 1.6g; Cholesterol 0mg; Sodium 1500mg; Total Carbohydrates 53g; Dietary Fiber 8.2g; Sugar 8g; Protein 13g.

More Information:

Vitamins:

Thiamin B1 0.36 mg
Vitamin K 630 mcg
Vitamin A 15000 IU
Vitamin E 6 mg
Pantothenic Acid 0.64 mg
Vitamin B6 0.56 mg
Choline 47 mg
Riboflavin B2 0.46 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 30 mg
Niacin B3 3.2 mg

Minerals:

Sodium 1500 mg
Zinc 1.6 mg
Copper 0.43 mg
Iron 4.9 mg
Calcium 290 mg
Manganese 1.4 mg
Magnesium 140 mg
Fluoride 5.9 mcg
Potassium 920 mg
Phosphorus 190 mg
Selenium 7 mcg

Lentil Beet Salad

Friday, September 23rd, 2011

A vegetarian salad with great protein from lentils and nutrients from beets. Without the optional feta cheese it is a vegan salad.

Ingredients:
3/4 cup extra virgin olive oil
2 cups canned beets, drained, chopped, liquid reserved
10 oz lentils
2 bay leaves
4 cups vegetable broth (see September 2007)
1 onion, chopped
1/2 cup flat leaf parsley, chopped
1 carrot, chopped
2 tbsp olive oil
1 cup fresh basil, chopped
1 cup feta cheese, crumbled (optional)
1/4 cup lemon juice

Directions:

Heat oil in a heavy stock pot over medium high heat. Sauté onion, bay leaves and carrot 3-4 minutes, or until onion is tender. Add stock and lentils and bring to a boil. Reduce heat to low. Cover and simmer about 40 minutes, or until lentils are just soft but not mushy. Drain off any excess water. Rinse under cold water and remove bay leaves. Drain well and season with sea salt and pepper to taste. Chill. Combine 1/2 cup reserved beet liquid with remaining oil and vinegar in a jar with a tight-fitting lid. Add sea salt and pepper to taste. Combine chilled lentils with remaining ingredients in a bowl. Shake dressing and pour over salad. Chill before serving.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 590; % Calories From Fat 83.9%; Total Fat 55g; Saturated Fats 12g; Mono-unsaturated Fats 36g; Poly-unsaturated Fats 5.3g; Cholesterol 33mg; Sodium 1500mg; Total Carbohydrates 17g; Dietary Fiber 2.4g; Sugar 12g; Protein 6.9g.

More Information:

Vitamins:

Thiamin B1 0.092 mg
Vitamin A 3600 IU
Vitamin K 180 mcg
Vitamin E 7.1 mg
Pantothenic Acid 0.58 mg
Vitamin B6 0.27 mg
Riboflavin B2 0.37 mg
Choline 16 mg
Vitamin D 0 IU
Vitamin C 16 mg
Vitamin B12 0.63 mcg
Niacin B3 0.76 mg

Minerals:

Sodium 1500 mg
Zinc 1.5 mg
Copper 0.11 mg
Iron 2.8 mg
Calcium 230 mg
Manganese 0.39 mg
Magnesium 34 mg
Phosphorus 160 mg
Fluoride 26 mcg
Potassium 280 mg
Selenium 6.3 mcg

Creamy Tofu Over Pasta

Monday, September 12th, 2011

Here is a dish that features a creamy white sauce that is vegetarian and vegan. Choose the proper pasta and the entire dish can be vegan. Perfect as a side dish or the main course.

Ingredients:

8 ounces pasta (bows, macaroni, fettuccine)

1 T. olive oil

1 onion, chopped

2 garlic cloves, minced

1 red bell pepper, chunked

2 cups mushrooms, sliced

2 T. parsley, diced

1/4 t. thyme

1/2 t. basil

1/3 cup flour

2 cups calcium-fortified soy milk

1/2 pound tofu, crumbled

1 cup peas

1/2 t. salt

Directions:

Cook pasta according to package directions. In separate pan, sauté onion and garlic in olive oil. Add bell pepper, mushrooms, parsley, thyme, and basil; sauté until crisp-tender. In blender, process flour, soy milk, and tofu until creamy. Pour over vegetable mixture and cook until just thickened. Add peas and salt and heat through. Place cooked pasta on large serving platter. Top with vegetable and tofu mixture. Serve hot.

Serves 8.

Nutritional information:

Calories per serving: 162; protein: 8 grams; carbohydrate: 24 grams; fat: 4 grams; cholesterol: 0 milligrams

Eggplant and Penne in Red Pepper Sauce

Thursday, September 8th, 2011

A wonderful eggplant dish that is meatless but yet spicy and delicious.

Ingredients:

1 large eggplant (about a pound) cut crosswise into 1/2 inch thick rounds

4 garlic cloves, quartered

1 cup fresh basil leaves

1 12-ounce jar roasted red peppers, drained

16 ounces extra-firm tofu

salt

1/2 pound penne or other tubular pasta

2 tablespoons lemon juice

 

Directions:

1. Preheat broiler. Arrange eggplant slices on a baking sheet, and place on oven’s top rack. Broil until eggplant is browned, about 5 minutes. Turn slices over, and brown other side an additional 5 minutes, or until browned. Cool, and cut eggplant into 1/4-inch wide strips.

2. Place garlic in food processor and pulse until finely minced. Add basil and pulse until minced. Add red peppers and process until smooth. Scrape sauce into a large bowl. Add tofu and combine sauce and tofu with a potato masher or large fork. Salt to taste.

3. Bring 3 quarts of water to boil in large saucepan. Add penne and salt to taste, and cook pasta. Drain. Mix cooked pasta, sauce/tofu mixture, eggplant, and lemon juice in large bowl. Taste and adjust seasoning.

Serves 3.

Vegetable Gumbo

Tuesday, August 23rd, 2011

A meatless variation of an old southern favorite. The spices and aroma are just as potent. A really good and healthy main dish.

Ingredients:

1 onion, chopped

1/2 green pepper, diced

2 ribs celery, diced

1 garlic clove, minced

1 pound of okra, sliced, fresh, frozen

1 pound tomatoes, fresh or canned

2 cup of corn, fresh, frozen, canned

1/2 cup white grape juice

1/2 cup water

1/4 teaspoon Tabasco sauce

1/4 teaspoon paprika

2 tablespoon fresh chopped parsley

1 tablespoon basil or rosemary, minced

vegetable coating spray

Directions:

1. In a large heavy stew pot, place bouillon and 1/2 cup white grape juice, onion, green pepper, celery, garlic, cook until tender, 5-7 minutes.

2. Add other ingredients, cook over low heat, stirring occasionally to keep from sticking to bottom. Cover and simmer gently until corn and okra are done (or simmer in crockpot 6 – 7 hours).

Note: Cut fresh corn from cob with a sharp knife, then scrape the remaining corn off the cob. Four ears will make about two cups. If you use dried herbs, rub them with the palms of your hands before adding to the pot, this releases their aroma and goodness.

Garden Salad with Creamy Herb Dressing

Friday, May 1st, 2009

Here is a garden salad with a dressing that is vinegarless and vegan. The creaminess of the dressing comes from tofu. Perfect with any meal.

Ingredients:

1 cup jicama, peeled and julienned

1 cup watercress, chopped

3 cups torn red leaf lettuce

1/2 cup sliced radishes

2 Tbs lime juice

1/4 cup lemon juice

1 Tbs honey

1/2 cup soft tofu

1 tsp olive oil

1 tsp low-sodium soy or tamari sauce

1 Tbs stone-ground mustard

2 tsp minced parsley

1/2 tsp chopped fresh thyme

1/2 tsp minced fresh basil

Directions:

In a large salad bowl, toss together jicama, watercress, lettuce, and radishes.

In a blender puree lime juice, lemon juice, honey, tofu, oil, and soy sauce until creamy. Stir in mustard, parsley, thyme, and basil, and pour over salad. Toss well and serve.

Serves 4

Nutrition Facts

Nutrition (per serving): 77.6 calories; 30% calories from fat; 2.5g total fat; 0.0mg cholesterol; 61.8mg sodium; 300.0mg potassium; 11 .6g carbohydrates; 2.8g fiber; 5.6g sugar; 3.6g protein.