Posts Tagged ‘cilantro’

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

New Potatoes with Curry Sauce

Friday, April 1st, 2016

new potatoes with curry sause

An aromatic spicy side dish that will steal the show from the main dish. It is both vegan and vegetarian and is sure to be a hit.

Ingredients:

1/4 cup water

3 tbsp cilantro, chopped

1/2 tsp garlic, crushed

3 tbsp oil

1 lb new potatoes, peeled

1/2 cup tomatoes, chopped

1 tsp ginger, finely chopped

1-1/4 cups curry sauce

1/4 cup onion, minced

Directions:

In saucepan, cook potatoes in water 15 minutes or until tender; drain. In large skillet, cook tomatoes, onion, ginger root and garlic in oil 5-7 minutes. Add curry sauce and water. Cook 2 minutes. Add potatoes. Cover and cook 12-15 minutes. Stir in cilantro.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 230; % Calories From Fat 47%; Total Fat 12g; Saturated Fats 1.7g; Mono-unsaturated Fats 8.2g; Poly-unsaturated Fats 1.9g; Cholesterol 0.1mg; Sodium 350mg; Total Carbohydrates 30g; Dietary Fiber 2.5g; Sugar 2.2g; Protein 3.3g.

More Information:

Vitamins:

Thiamin B1 0.14 mg
Vitamin A 250 IU
Vitamin K 13 mcg
Vitamin E 1.6 mg
Pantothenic Acid 0.67 mg
Vitamin B6 0.38 mg
Riboflavin B2 0.049 mg
Choline 18 mg
Vitamin D 0 IU
Vitamin C 19 mg
Vitamin B12 0.034 mcg
Niacin B3 1.9 mg

Minerals:

Sodium 350 mg
Zinc 0.49 mg
Copper 0.25 mg
Iron 0.78 mg
Calcium 27 mg
Manganese 0.22 mg
Magnesium 33 mg
Potassium 540 mg
Fluoride 67 mcg
Phosphorus 73 mg
Selenium 0.48 mcg

Pomegranate Guacamole

Friday, May 1st, 2015
Pomegranate Guacamole

Pomegranate Guacamole

Summer is approaching here in North Brooklyn making it time to break out the summer recipes just before Memorial Day officially ushers in the lazy hazy days. This low calorie, low sodium, vegan pomegranate guacamole not only tastes great but is pleasant to look upon. Enjoy!

Ingredients:-

1 tbsp lemon juice

1/4 tsp salt

1/4 cup cilantro, chopped

3/4 cup pomegranate seeds, for garnish

2 large avocados, pits removed, peeled and diced

1 pinch salt

Directions:

Place diced avocados in bowl. Score fresh pomegranate and place in a bowl of water. Break open the pomegranate underwater to free the seeds. The seeds will sink to the bottom of the bowl and the membrane will float to the top. Sieve and put the seeds in a separate bowl. Reserve 1/2 cup of the seeds from fruit and set aside. Add 1/4 cup pomegranate seeds and the remaining ingredients to the diced avocados. Mix well. Add salt to taste. Place guacamole in a serving bowl and sprinkle remaining pomegranate seeds on top for garnish. Serve with assorted color tortilla chips.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 120; % Calories From Fat 75%; Total Fat 10g; Saturated Fats 2g; Mono-unsaturated Fats 5.6g; Poly-unsaturated Fats 1.7g; Cholesterol 0mg; Sodium 130mg; Total Carbohydrates 8.2g; Dietary Fiber 5.7g; Sugar 2.5g; Protein 2.3g.

More Information:

Vitamins:

Thiamin B1 0.022 mg
Vitamin B12 0 mcg
Vitamin K 2.1 mcg
Vitamin A 190 IU
Niacin B3 0.69 mg
Pantothenic Acid 0.95 mg
Riboflavin B2 0.055 mg
Vitamin C 19 mg
Vitamin D 0 IU
Vitamin B6 0.081 mg
Vitamin E 2.7 mg
Choline 0.21 mg

Minerals:

Manganese 0.1 mg
Magnesium 25 mg
Calcium 11 mg
Zinc 0.41 mg
Phosphorus 41 mg
Copper 0.32 mg
Fluoride 0.0063 mcg
Selenium 0.0089 mcg
Sodium 130 mg
Potassium 360 mg
Iron 0.19 mg

Maple Sweet Potato Salad

Thursday, November 1st, 2012

Fall is in full effect up north and Thanksgiving Day looms just a few weeks away. Summer has its potato salad and now fall has its maple sweet potato salad. This side is vegan, vegetarian, low cholesterol, and low sodium.

Ingredients:

2 tbsp. lemon juice

2 tbsp. orange juice

1-1/3 tbsp. olive oil

3 tbsp. maple syrup

1-1/2 tbsp. chopped crystallized ginger

1 lb sweet potatoes, peeled and cut into .5 in. cubes

2 tomatoes, peeled, seeded and cut into .5 in. cubes

1/4 cup cilantro, or parsley, chopped

Directions:

Place sweet potatoes in a steamer basket over boiling water. Cover saucepan and steam 8-10 minutes, or until tender. Transfer sweet potatoes to a large baking sheet. Spread out to cool. Combine first 5 ingredients in a jar with a tight-fitting lid, shake vigorously. Place sweet potatoes in a serving bowl. Add maple dressing and remaining ingredients and toss. Cover and chill until ready to serve.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 200; % Calories From Fat 21.6%; Total Fat 4.8g; Saturated Fats 0.7g; Mono-unsaturated Fats 3.3g; Poly-unsaturated Fats 0.6g; Cholesterol 0mg; Sodium 46mg; Total Carbohydrates 38g; Dietary Fiber 4.6g; Sugar 19g; Protein 2.9g.

More Information:

Vitamins:

Thiamin B1 0.16 mg
Vitamin B12 0 mcg
Vitamin K 14 mcg
Vitamin A 22000 IU
Niacin B3 2.1 mg
Pantothenic Acid 1.1 mg
Riboflavin B2 0.14 mg
Vitamin C 38 mg
Vitamin D 0 IU
Vitamin B6 0.38 mg
Vitamin E 1.8 mg
Choline 20 mg

Minerals:

Manganese 1.1 mg
Magnesium 41 mg
Calcium 62 mg
Zinc 1.1 mg
Phosphorus 79 mg
Copper 0.24 mg
Fluoride 1.5 mcg
Selenium 0.35 mcg
Sodium 46 mg
Potassium 750 mg
Iron 1.2 mcg

Broccoli with Cilantro Vinaigrette

Tuesday, September 27th, 2011

The citrus flavor of the cilantro vinaigrette make this broccoli dish burst with flavor. It is a low cholesterol and sodium dish.

Ingredients:

1/4 cup olive oil
2 cloves garlic, crushed
3 tbsp lemon juice
1 lb broccoli florets
1/3 cup cilantro, chopped

Directions:

Place broccoli in a steamer basket over boiling water. Cover pan and steam 6-8 minutes, until tender. Transfer broccoli to a serving bowl. Combine remaining ingredients in a heavy nonstick skillet over medium heat. Stir until hot. Pour sauce over broccoli. Season with salt to taste.

Serves 4

Nutrition Facts:

Nutrition (per serving): Calories 160; % Calories From Fat 78.8%; Total Fat 14g; Saturated Fats 2g; Mono-unsaturated Fats 9.9g; Poly-unsaturated Fats 1.6g; Cholesterol 0mg; Sodium 49mg; Total Carbohydrates 8.7g; Dietary Fiber 3.8g; Sugar 1.6g; Protein 2.8g.

More Information:

Vitamins:

Thiamin B1 0.075 mg
Vitamin A 1800 IU
Vitamin K 170 mcg
Vitamin E 3.6 mg
Pantothenic Acid 0.72 mg
Vitamin B6 0.25 mg
Choline 46 mg
Riboflavin B2 0.14 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 74 mg
Niacin B3 0.65 mg

Minerals:

Sodium 49 mg
Zinc 0.54 mg
Copper 0.078 mg
Iron 0.93 mg
Calcium 50 mg
Manganese 0.26 mg
Magnesium 25 mg
Potassium 350 mg
Fluoride 4.5 mcg
Phosphorus 80 mg
Selenium 2 mcg

Chickpea Falafel with Cilantro Dip

Wednesday, September 21st, 2011

Little balls of spicy chickpea puree, deep-fried until crisp, are served with a zesty cilantro-flavored mayonnaise.

Ingredients:

14-ounce can chickpeas, drained

6 scallions, finely chopped

1 egg

½ teaspoon ground tumeric

1 garlic clove, crushed

1 teaspoon ground cumin

4 tablespoons chopped cilantro

oil for deep frying

1 small fresh red chile, seeded and finely chopped

3 tablespoons mayonnaise

salt

sprig of cilantro to garnish

Directions:

1. Put the chickpeas in a food processor or blender. Add the scallions and process to a smooth pure. Add the egg, ground tumeric, garlic, cumin and about 1 tablespoon of the chopped cilantro. Process briefly to mix, then season with salt.

2. Working with clean, wet hands, shape the chickpea mixture into about 16 small balls.

3. Heat the oil for deep-frying to 350 F, or until a cube of bread added to the oil browns in 30-45 seconds. Deep-fry the falafel in batches for 2-3 minutes, or until golden. Drain the falafel on paper towels. Place in a serving bowl and keep warm.

4. Stir the remaining chopped cilantro and the chile into the mayonnaise. Garnish with the cilantro sprig and serve alongside the falafel.

Serves 4

Eggplant Curry

Tuesday, September 20th, 2011

A simple and delicious way of cooking eggplants that retains their full flavor.

Ingredients:

2 large eggplant, about 1 pound each

3 tablespoons black mustard seeds

1 bunch scallions, finely chopped

4 ounces button mushrooms, halved

2 garlic cloves, crushed

1 fresh red chile, finely chopped

½ teaspoon chili powder

1 teaspoon salt

14-ounce can chopped tomatoes

1 tablespoon chopped cilantro

sprigs of cilantro, to garnish

 

Directions:

1. Preheat oven to 400 F.  Brush both of the eggplant with 1 tablespoon of the oil and prick with a fork.  Bake for 30-35 minutes, until soft.

2. Meanwhile, heat the remaining oil in a saucepan and saute the mustard seeds or 2 minutes, until they begin to splutter.

3. Add the scallions, mushrooms, garlic and chile and cook for 5 minutes.  Stir in the chili powder, cumin, coriander, tumeric and salt and cook for 3-4 minutes. Add the tomatoes and simmer for 5 minutes.

4. Cut each eggplant in half lengthwise and scoop out the soft flesh into a bowl. Mash the flesh briefly.

5. Add the mashed eggplant and chopped cilantro to the saucepan.  Bring to a boil and simmer for 5 minutes, or until the sauce thickens. Serve garnished with cilantro sprigs.

Serves 4

COOK’S TIP

If you want to omit some of the oil, wrap the eggplants in foil and bake them for 1 hour.

Tomato, Scallion and Cilantro Salad

Monday, September 19th, 2011

Known as “cachumbar,” this salad relish is most commonly served with Indian curries.  There are many versions; this one will leave your mouth feeling cool and fresh after a spicy meal.

Ingredients:

3  ripe tomatoes

2  scallions, chopped

¼ teaspoon sugar

3  tablespoons chopped cilantro

    salt

Directions:

1. Remove the tough cores from the tomatoes with a small sharp knife.

2. Halve the tomatoes, remove the seeds and dice the flesh.

3. Combine the tomatoes with the scallions, sugar, chopped cilantro and salt. Serve at room temperature.

Serves 4

Spicy Potato Wedges with Chili Dip

Friday, September 16th, 2011

The Spicy crust on these potato wedges makes them irresistible, especially when served with a zesty chili dip.

Ingredients:

2 baking potatoes, about 8 ounces each

2 tablespoons olive oil

2 garlic cloves, crushed

1 teaspoon ground allspice

1 teaspoon ground coriander

1 tablespoon paprika

salt

For the dip

1 tablespoon olive oil

1 small onion, finely chopped

1 garlic clove, crushed

7-ounce can chopped tomatoes

1 fresh red chile, seeded and finely chopped

1 tablespoon lemon juice

1 tablespoon chopped cilantro, plus extra to garnish

Directions:

1. Preheat the oven to 400°F.  Wash the potatoes.  Cut them in half and then into 8 wedges.

2. Place the potato wedges in a saucepan of cold water.  Bring to a boil, then lower the heat and simmer gently for 10 minutes, or until the potatoes have softened slightly.  Drain well and pat dry on paper towels.

3. Mix the oil, allspice, coriander and paprika in a roasting pan.  Season with salt.  Add the potatoes and shake to coat thoroughly.  Roast for 20 minutes, turning occasionally.

4. Meanwhile, make the chile dip.  Heat the oil in a saucepan, add the onion and garlic and cook for 5-10 minutes, until soft and golden.  Add the tomatoes with their juice and stir in the chile and vinegar.

5. Cook gently for 10 minutes, until the mixture has reduced and thickened.  Season with salt and garnish with cilantro.

Serves 2

Chili-Cilantro Dressing

Saturday, September 3rd, 2011

This dressing is vinegarless and wonderful on anything.

Ingredients:

1 4 oz can chopped green chilis

1/4 cup chopped fresh cilantro

1/4 cup water

1/4 cup fresh lime juice

1 – 2 gloves of garlic

1 teaspoon honey

Directions:

Place all of the ingredients in a food processor or blender. Blend until smooth.