Posts Tagged ‘canned crushed tomatoes’

Zucchini with Tomatoes [Vegan]

Monday, May 1st, 2017

A delicious, easy to prepare zucchini dish with an exquisite flavor. Enjoy!

Ingredients:

1 tbsp lemon juice

1-1/2 tbsp cilantro, or parsley, chopped

4 shallots, peeled and thinly sliced

1-1/4 lb zucchini, quartered lengthwise and cut crosswise into 1 in. pieces

1 cup canned crushed tomatoes

1/8 tsp salt (optional)

Directions:

Combine first 4 ingredients in a heavy nonstick skillet over medium-high heat. Add pepper to taste. Bring to a boil. Reduce heat to medium low and simmer 3-4 minutes, or until zucchini is tender. Stir in remaining ingredients and serve.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 58; % Calories From Fat 6.2%; Total Fat 0.4g; Saturated Fats 0.1g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0.2g; Cholesterol 0mg; Sodium 230mg; Total Carbohydrates 13g; Dietary Fiber 2.2g; Sugar 4.8g; Protein 2.9g.

More Information:

Vitamins:

Thiamin B1 0.11 mg
Vitamin A 720 IU
Vitamin K 8.8 mcg
Vitamin E 0.71 mg
Pantothenic Acid 0.37 mg
Vitamin B6 0.41 mg
Choline 20 mg
Riboflavin B2 0.23 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 33 mg
Niacin B3 1.2 mg

Minerals:

Sodium 230 mg
Zinc 0.62 mg
Copper 0.17 mg
Calcium 53 mg
Iron 1.7 mg
Manganese 0.36 mg
Magnesium 37 mg
Phosphorus 82 mg
Fluoride 0.0038 mcg
Potassium 590 mg
Selenium 0.97 mcg

Black Bean Vegetable Stew

Monday, June 1st, 2015
Black Bean Vegetable Stew

Black Bean Vegetable Stew

By now it is no secret that I love black beans. Even though it is now officially summer in North Brooklyn I still enjoy a good tasting black bean recipe. This stew is definitely vegan and vegetarian. Add your favorite bread and the eating is easy. Enjoy.

Ingredients:

1 tbsp olive oil

1 tbsp red wine vinegar

1 onion, diced

1 cup canned crushed tomatoes

3/4 lb broccoli florets

1-1/2 cups canned black beans

1 tbsp rosemary, or 3 Tbsp fresh, chopped

Directions:

Heat oil in a heavy saucepan over medium heat. Sauté onion 5-6 minutes or until translucent. Stir in broccoli, tomato and black beans. Season with rosemary, vinegar, and salt to taste. Reduce heat to medium low and simmer 10 minutes or until broccoli is tender.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 170; % Calories From Fat 22.2%; Total Fat 4.2g; Saturated Fats 0.6g; Mono-unsaturated Fats 2.5g; Poly-unsaturated Fats 0.7g; Cholesterol 0mg; Sodium 520mg; Total Carbohydrates 27g; Dietary Fiber 10g; Sugar 4.5g; Protein 8.4g.

More Information:

Vitamins:

Thiamin B1 0.22 mg
Vitamin B12 0 mcg
Vitamin K 120 mcg
Vitamin A 1400 IU
Niacin B3 1.5 mg
Pantothenic Acid 0.79 mg
Riboflavin B2 0.24 mg
Vitamin C 64 mg
Vitamin D 0 IU
Vitamin B6 0.26 mg
Vitamin E 2.3 mg

Choline 42 mg

Minerals:

Manganese 0.45 mg
Magnesium 60 mg
Calcium 94 mg
Zinc 1 mg
Phosphorus 180 mg
Copper 0.31 mg
Fluoride 3.4 mcg
Selenium 3.1 mcg
Sodium 520 mg
Potassium 700 mg
Iron 3.2 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