Posts Tagged ‘extra-virgin olive oil’

Quinoa Tabbouleh [Vegan]

Monday, January 1st, 2018

 

This is a twist on traditional tabbouleh where quinoa takes the place of bulgur. This makes this dish higher in protein.

Ingredients:

1/4 cup lemon juice

2 cups water

3 cloves garlic

1/4 cup pine nuts

2 cups organic salad greens mix

1 cup quinoa

3 tbsp extra virgin olive oil

1/2 cup scallions, minced

3/4 cup flat leaf parsley, chopped

1/4 cup fresh mint

Directions:

Bring water to a boil over high heat. Add quinoa, reduce heat to low and cover. Cook 15-20 minutes, until water is absorbed and kernels are soft. Transfer to a bowl and refrigerate. Combine oil, garlic, lemon juice and sea salt to taste in a jar with a tight fitting lid. Shake well and combine with remaining ingredients, except salad greens. Stir in quinoa and chill. Serve over mixed greens.

Serves 4

Nutrition Facts:

Calories 220; % Calories From Fat 69.5%; Total Fat 17g; Saturated Fats 2g; Mono-unsaturated Fats 9g; Poly-unsaturated Fats 4g; Cholesterol 0mg; Sodium 23mg; Total Carbohydrates 15g; Dietary Fiber 3g; Sugar 1g; Protein 4g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 250 mcg
Vitamin A 2500 IU
Niacin B3 1 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 29 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 3 mg
Choline 11 mg

Minerals:

Manganese 1 mg
Calcium 53 mg
Magnesium 65 mg
Phosphorus 140 mg
Zinc 1 mg
Fluoride 84 mcg
Copper 0 mg
Sodium 23 mg
Selenium 2 mcg
Iron 2 mg
Potassium 300 mg

Blackeye Beans with Wild Rice and Herbs

Thursday, January 1st, 2015
Black-eyed Peas

Black-eyed Peas

This recipe is practically a complete dish in itself. It is a vegan or vegetarian method of eating quality protein. It also tastes good and fills the house with great aromas. Enjoy.

Ingredients:

1/2 tsp salt (optional)

2 tbsp white wine vinegar

1 large tomato, diced

1 green bell pepper, diced

3 tbsp extra virgin olive oil

1 lb dried black-eyed beans

2 cups long-grain and wild rice blend

1 cup purple onions, diced

1 cup whole kernel corn

1/2 tsp fresh herbs

3 tbsp fresh oregano, chopped

1-1/2 tbsp fresh thyme

Directions:

Prepare blackeye beans according to dry packaged bean preparation method below. Rinse and cover with fresh water. Bring to a boil and cook 30-40 minutes. Do NOT overcook. Beans should be firm. Prepare dressing by whisking together oregano, thyme, white wine vinegar, olive oil, and salt. Set aside. In a flat serving dish, combine white and wild rice, tomato, onion, bell pepper and corn. Add cooked blackeye beans. Add dressing and
toss just to combine. Season with additional salt if necessary. Garnish with fresh herbs. Serve immediately.

Serves 16

Dry Packaged Bean Preparation Method Rinse beans well. In a saucepan, cover beans with water at least 2 in. above the beans and bring to a boil over high heat. Simmer for 5-10 minutes. Turn off heat and let stand at least one hour before proceeding with recipe.

Nutrition Facts:

Nutrition (per serving) Calories 120; % Calories From Fat 22.5%; Total Fat 3g; Saturated Fats 0.4g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 100mg; Total Carbohydrates 19g; Dietary Fiber 2.8g; Sugar 1.2g; Protein 4.1g

More Information:

Vitamins:

Thiamin B1 0.14 mg
Vitamin B12 0 mcg
Vitamin K 3.2 mcg
Vitamin A 130 IU
Niacin B3 0.88 mg
Pantothenic Acid 0.22 mg
Riboflavin B2 0.056 mg
Vitamin C 9.4 mg
Vitamin D 0 IU
Vitamin B6 0.16 mg
Vitamin E 0.46 mg
Choline 4.3 mg

Minerals:

Manganese 0.44 mg
Magnesium 33 mg
Calcium 25 mg
Zinc 0.47 mg
Phosphorus 70 mg
Copper 0.078 mg
Fluoride 1.9 mcg
Selenium 3 mcg
Sodium 100 mg
Potassium 310 mg
Iron 1.2 mg

Pasta and Bean Soup

Wednesday, August 17th, 2011

Served with fresh bread and a salad, is a meal in itself.

Ingredients:

2 tablespoons extra-virgin olive oil

1 medium onion, finely chopped

2 cloves garlic, minced

1 medium carrot, peeled and cut into 1/4-inch dice

1 large celery stalk, cut into 1/4-inch dice

Two 16-ounce cans your favorite beans drained and rinsed

7 cups water

2 cups diced zucchini

2 bay leaves

1 1/2 teaspoons Italian herb seasoning mix

1/4 cup tomato paste

16 oz box of your favorite small pasta

2 tablespoons chopped fresh parsley

Salt and a pinch of red pepper to taste

Directions:

Heat the olive oil in a soup pot. Add the onion, garlic, carrot, and celery, and sauté over medium heat, stirring
frequently, until the onion is golden. Add the beans, cooking liquid or water, zucchini, bay leaves, herb mix, and tomato paste. Bring to a simmer, then simmer gently, covered, until the zucchini is just tender, about 10 minutes. Remove from the heat and allow the soup to stand for an hour or so to develop flavor.

In a separate saucepan, cook the pasta al dente. Rinse briefly under cool water until it stops steaming. Add the parsley to the soup and heat it through. When the soup is hot, add the cooked pasta and season with salt. Serve at once.

Serves 8

Tomato, Avocado and Golden Beet Salad

Wednesday, July 1st, 2009

A different type of salad that combines tomato and avocado with golden beets. This recipe is vinegarless and vegan.

Ingredients:

3/4 lb golden variety beets – (about 4 med), scrubbed, and the tops removed

4 medium tomatoes, cut 1/4″ wedges (different colors or heirloom if possible)

1 medium ripe Haas avocado, cut 1/2″ cubes

1 small red onion, cut in half and sliced into thin half moons

4 tsp extra-virgin olive oil

4 tsp lemon juice

1/4 tsp table salt

1 Tbs chopped fresh basil

1 Tbs chopped fresh chives

Directions:

Place a medium saucepan filled with water over high heat. Add beets, bring back to a boil and reduce heat to medium; simmer until beets pierce easily with the point of a sharp knife, about 25 minutes.

Remove beets from pan and place under cold running water until cool enough to handle. Peel beets with a vegetable peeler and cut into 1/2-inch wedges; place beets in a large bowl.

Add tomato, avocado, onion, oil, lemon juice and salt to bowl; toss to combine. Top mixture with basil and chives and serve.

Serves 4

Nutrition Facts

Nutrition (per serving): 281.7 calories; 22% calories from fat; 7.6g total fat; 0.0mg cholesterol; 506.0mg sodium; 1 847.4mg potassium; 50.3g carbohydrates; 16.6g fiber; 32.4g sugar; 8.8g protein.