Posts Tagged ‘bay leaf’

Rice and Beans [Vegan]

Sunday, October 1st, 2017

This simple combination of a starch and a protein makes for a complete protein in one dish. Everything else makes for good taste.

Ingredients:

2 cloves garlic, crushed

1/8 tsp salt (optional)

1 bay leaf

1 cup long-grain rice

1/2 cup canned crushed tomatoes

1-1/3 tbsp virgin olive oil

1/2 cup onion, minced

1 peeled eggplant, cut into .5 in. cubes

1/2 tsp thyme, or 2 tsp fresh, minced

2 cups water

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

Directions:

Heat oil in a heavy saucepan over medium high heat. Sauté onion and garlic 3-4 minutes or until onion is softened. Stir in next 4 ingredients and mix thoroughly. Cover saucepan and simmer 3 minutes. Stir in remaining ingredients, except beans. Add pepper to taste and return to a boil. Immediately reduce heat to low. Cover and simmer 15 minutes. Add beans without stirring. Cover and simmer another 5-10 minutes or until
rice is tender and liquid is absorbed. Let stand 5 minutes before stirring.

Serves 6

Nutrition Facts:

Nutrtion (per serving) Calories 160; % Calories From Fat 22.5%; Total Fat 4g; Saturated Fats 1g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 370mg; Total Carbohydrates 27g; Dietary Fiber 8g; Sugar 3g; Protein 6g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 6 mcg
Vitamin A 63 IU
Niacin B3 2 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 7 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 1 mg
Choline 10 mg

Minerals:

Manganese 1 mg
Calcium 51 mg
Magnesium 44 mg
Phosphorus 120 mg
Zinc 1 mg
Fluoride 67 mcg
Copper 0 mg
Sodium 370 mg
Selenium 4 mcg
Iron 2 mg
Potassium 480 mg

Eggplant and Rice

Tuesday, October 1st, 2013

This delicious eggplant and rice recipe is both vegan and vegetarian. It can be served with vegetables. This dish is low in cholesterol and sodium.

Ingredients:

1-1/3 tbsp virgin olive oil

2 cloves garlic, crushed

1/2 cup onion, minced

1 peeled eggplant, cut into 1/2 in. cubes

1/2 tomato, finely chopped

1 bay leaf

1/2 tsp thyme, or 2 tsp fresh, minced

1 cup long-grain rice

2 cups water

Directions:

Heat oil in a heavy saucepan over medium high heat. Sauté onion and garlic 3-4 minutes or until onion is softened. Stir in next 4 ingredients (eggplant, tomato, bay leaf & thyme) and mix thoroughly. Cover saucepan and simmer 3 minutes. Stir in remaining ingredients and salt to taste and return to a boil. Immediately reduce heat to low. Cover and simmer 20-25 minutes or until rice is tender and liquid is absorbed.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 140; % Calories From Fat 31.5%; Total Fat 4.9g; Saturated Fats 0.7g; Mono-unsaturated Fats 3.3g; Poly-unsaturated Fats 0.6g; Cholesterol 0mg; Sodium 9.4mg; Total Carbohydrates 21g; Dietary Fiber 4.7g; Sugar 4.4g; Protein 2.8g.

More Information:

Vitamins:

Thiamin B1 0.13 mg
Vitamin B12 0 mcg
Vitamin K 10 mcg
Vitamin A 160 IU
Niacin B3 1.5 mg
Pantothenic Acid 0.53 mg
Riboflavin B2 0.059 mg
Vitamin C 6.4 mg
Vitamin D 0 IU
Vitamin B6 0.2 mg
Vitamin E 1.1 mg
Choline 12 mg

Minerals:

Manganese 0.56 mg
Magnesium 27 mg
Calcium 30 mg
Zinc 0.49 mg
Phosphorus 61 mg
Copper 0.17 mg
Fluoride 100 mcg
Selenium 3.7 mcg
Sodium 9.4 mg
Potassium 360 mg
Iron 1 mg

Nutty Rice

Tuesday, February 1st, 2011

A nutritious, delicious, delectable and low cholesterol rice dish that is sure to have diners asking for seconds.

Ingredients:

1/4 tsp thyme, or 2 tsp fresh

1 bay leaf

1/2 cup parsley

1 cheesecloth

3 tbsp pine nuts, or chopped walnuts

1/4 tsp salt to taste (optional)

1-1/4 cups long-grain rice

1 tbsp virgin olive oil

1 cup vegetable stock (see September 2007)

1-2/3 cups water

Directions:

Preheat oven to 350°F. Place first 3 ingredients in a piece of cheese cloth and tie with a string to make a bouquet garni. Heat oil in a heavy saucepan over medium heat. Sauté rice 1 minute or until rice is opaque and oil is absorbed. Stir in water, stock, salt and bouquet garni and bring to a boil. Immediately reduce heat to low. Cover and simmer 20-25 minutes or until rice is tender and liquid is absorbed. While rice is cooking,
place pine nuts in a shallow pan and toast in oven 5-7 minutes, or until golden. Shake pan at 3 minute intervals. Transfer to a dish to cool. Discard bouquet garni. Stir pine nuts or walnuts into rice.

Serves 4

Nutrition Facts:

Nutrition (per serving): Calories 150; % Calories From Fat 47.4%; Total Fat 7.9g; Saturated Fats 0.8g; Mono-unsaturated Fats 3.7g; Poly-unsaturated Fats 2.6g; Cholesterol 0mg; Sodium 390mg; Total Carbohydrates 17g; Dietary Fiber 0.7g; Sugar 0.8g; Protein 2.5g.

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin K 130 mcg
Vitamin A 760 IU
Vitamin E 1.2 mg
Pantothenic Acid 0.26 mg
Vitamin B6 0.062 mg
Choline 5.6 mg
Riboflavin B2 0.029 mg
Vitamin D 0 IU
Vitamin B12 0 mcg

Vitamin C 10 mg
Niacin B3 1.2 mg

Minerals:

Sodium 390 mg
Zinc 0.76 mg
Copper 0.14 mg
Iron 1.5 mg
Calcium 21 mg
Manganese 0.82 mg
Magnesium 27 mg
Potassium 98 mg
Fluoride 92 mcg
Phosphorus 63 mg
Selenium 4 mcg

Cold Velvet Corn Soup

Wednesday, September 1st, 2010

This soup is so luxuriously satiny, you don’t need any additional cream, half-and-half, buttermilk or anything else to smooth it out. The corn blends with the stock and gives it an astonishing sweetness, without added sugar.

Ingredients:

6 ears of fresh corn, husked (don’t snap off the stalk — you’ll need it as a handle)

2 leeks, white parts only

4 cups vegetable stock (see recipe from 09/2007)

1 clove garlic

1 bay leaf

Salt to taste

Chopped scallions or chives for garnish (optional)

Cooking Directions:

Rub the husked ears of corn with a towel to remove the last silk threads. Grasping the stalk end, hold the cob pointing straight down in a large mixing bowl and cut off the kernels with a sharp knife. Set the kernels aside. Break the cobs in half and place them in a stockpot.

Halve the white part of the leeks lengthwise. Rinse them, peeling back the layers to get at any sand trapped between them. Chop them coarsely and add them to the stockpot with all of the remaining ingredients except the corn kernels. Add a little salt to taste. Bring it to a boil and simmer for 25 minutes.

Remove cobs and bay leaf and discard. Taste the stock for seasoning. Then add corn kernels and simmer an additional 5 minutes. Using a blender set on high, puree the soup in batches and strain it through a fine strainer or sieve, discarding any fibrous solids. Chill at least 4 hours.

Servings: 4 to 6

Nutrition Facts

N/A