Posts Tagged ‘onion’

Baked Bean and Molasses Soup

Tuesday, March 1st, 2016

Baked Bean and Molasses Soup

Winter is hanging for just a bit longer. So this hearty soup can warm the body and sooth the soul. It is vegetarian as well as vegan and delicious. Enjoy.

Ingredients:

2-2/3 cups water

2-2/3 tbsp molasses

1-1/4 lb canned white beans, drained, 1/2 cup mashed

2-1/3 cups canned stewed tomatoes, with juice

1 tbsp chili powder

1-1/4 onion, chopped

1 tsp dry mustard

1 tbsp olive oil

Directions:

Heat oil in a heavy saucepan over medium high heat. Sauté onions about 3 minutes, stirring until softened. Stir in chilli powder and mustard and cook another minute. Add tomatoes and their juice. Stir in remaining ingredients and bring to a boil over high heat. Reduce heat to medium and simmer 8 minutes, uncovered. Break up tomatoes with the back of a spoon. Season with salt and pepper to taste.

Serves 6

Nutrition Facts:

Nutrtion (per serving) Calories 200; % Calories From Fat 18%; Total Fat 4g; Saturated Fats 0.6g; Mono-unsaturated Fats 2.3g; Poly-unsaturated Fats 0.9g; Cholesterol 0mg; Sodium 210mg; Total Carbohydrates 35g; Dietary Fiber 6g; Sugar 6.5g; Protein 8.2g.

More Information:

Vitamins:

Thiamin B1 0.15 mg
Vitamin A 640 IU
Vitamin K 5.5 mcg
Vitamin E 1.5 mg
Pantothenic Acid 0.38 mg
Vitamin B6 0.24 mg
Riboflavin B2 0.084 mg
Choline 4.2 mg
Vitamin D 0 IU
Vitamin C 9.2 mg
Vitamin B12 0 mcg
Niacin B3 0.82 mg

Minerals:

Sodium 210 mg
Zinc 1.3 mg
Copper 0.33 mg
Calcium 110 mg
Iron 4 mg
Manganese 0.78 mg
Magnesium 84 mg
Phosphorus 120 mg
Fluoride 75 mcg
Potassium 730 mg
Selenium 4.7 mcg

Lentil Chili

Monday, February 1st, 2016

Lentil Chili

This vegan chili is a hearty dish that needs only a hearty whole grain bread for a filling meal and it is savory.

Ingredients:

1 onion, chopped

2 tbsp chili powder

4 cloves garlic, crushed

1/8 tsp salt

1 tbsp cumin seed

1 cup dried lentils

2 cups canned tomatoes, drained and chopped

1 cup dry bulgur

2 tbsp olive oil

3 cups vegetable broth

Directions:

Heat oil in a stockpot over medium-high heat. Add garlic and onions; sauté for 5-7 minutes, or until tender. Add lentils and bulgur wheat. Stir in remaining ingredients and bring to a boil. Reduce heat and simmer for 30-35 minutes, or until lentils are tender.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 170; % Calories From Fat 33.4%; Total Fat 6.3g; Saturated Fats 1g; Mono-unsaturated Fats 3.9g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 480mg; Total Carbohydrates 26g; Dietary Fiber 6.3g; Sugar 3.3g; Protein 6.8g.

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin B12 0.12 mcg
Vitamin K 8.4 mcg
Vitamin A 850 IU
Niacin B3 3.7 mg
Pantothenic Acid 0.39 mg
Riboflavin B2 0.14 mg
Vitamin C 11 mg
Vitamin D 0 IU
Vitamin B6 0.32 mg
Vitamin E 2 mg
Choline 21 mg

Minerals:

Manganese 1 mg
Magnesium 59 mg
Calcium 62 mg
Zinc 0.86 mg
Phosphorus 140 mg
Copper 0.23 mg
Fluoride 79 mcg
Selenium 1.2 mcg
Sodium 480 mg
Potassium 450 mg
Iron 2.8 mg

Nutty Pumpkin and Tofu Coconut Curry

Friday, January 1st, 2016

nutty pumpkin and tofu coconut curry

The pumpkin in this recipe is butternut squash in America and butternut pumpkin in Australia. No matter what you call it this vegan dish explodes with flavor in your mouth.

Ingredients:

1 tsp ground cinnamon

1 onion, diced

3/4 cup roasted cashews, finely chopped

2 cloves garlic, crushed

1/2 cup coconut milk

13-1/4 oz tofu, cut into small cubes

2 cups butternut pumpkin, cooked and diced

1 ginger, pieces, about 2 in. long, grated

1/2 tsp nutmeg

2-2/3 tbsp oil

2-2/3 tbsp curry paste

Directions:

Heat oil in a large frying pan or wok over medium heat. Add garlic, ginger, onion, curry paste, and spices; cook for 2-3 minutes, or until fragrant. Add tofu and cook for 3-5 minutes, until slightly crisp. Add pumpkin, cashews, and coconut milk; continue to cook for 2 minutes, or until heated through.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 490; % Calories From Fat 68%; Total Fat 37g; Saturated Fats 11g; Mono-unsaturated Fats 16g; Poly-unsaturated Fats 7.9g; Cholesterol 0mg; Sodium 74mg; Total Carbohydrates 27g; Dietary Fiber 5.2g; Sugar 4.2g; Protein 21g.

More Information:

Vitamins:

Thiamin B1 0.3 mg
Vitamin A 8000 IU
Vitamin K 16 mcg
Vitamin E 2.6 mg
Pantothenic Acid 0.84 mg
Vitamin B6 0.33 mg
Riboflavin B2 0.17 mg
Choline 21 mg
Vitamin D 0 IU
Vitamin B12 0.0047 mcg
Vitamin C 18 mg
Niacin B3 1.9 mg

Minerals:

Sodium 74 mg
Zinc 3.4 mg
Copper 1.1 mg
Calcium 710 mg
Iron 5.9 mg
Manganese 1.9 mg
Magnesium 170 mg
Phosphorus 380 mg
Fluoride 0 mcg
Potassium 760 mg
Selenium 20 mcg

Okra and Tomatoes

Tuesday, September 1st, 2015
okra and tomatoes

Okra and Tomatoes

This time of year is great for okra. Look for small green pods and steer clear of bruising. This is a great simple recipe that is just so good. It is “approved” for vegans and vegetarians and even those who are omnivores because it is just so delicious. Enjoy!

Ingredients:

2 cups canned chopped tomatoes

1 lb okra, cut crosswise into .5 in. slices

1 tbsp vegetable oil

1 onion, chopped

1 tsp sugar

Directions:

Heat the vegetable oil in a heavy nonreactive skillet over medium high heat. Sauté onion 3-4 minutes or until softened. Add okra and sauté another 5-6 minutes, or until okra begins to brown. Stir in tomatoes, sugar and salt to taste. Cover skillet and simmer over low heat 20-30 minutes or until thickened.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 99; % Calories From Fat 33.6%; Total Fat 3.7g; Saturated Fats 0.6g; Mono-unsaturated Fats 0.8g; Poly-unsaturated Fats 2.1g; Cholesterol 0mg; Sodium 21mg; Total Carbohydrates 16g; Dietary Fiber 5.1g; Sugar 6.3g; Protein 3.5g.

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

Apple Rice Curry

Sunday, March 1st, 2015
Apple Rice Curry

Apple Rice Curry

An ideal side dish to complement fall and winter menus. This low cholesterol and low sodium version is vegan and vegetarian friendly.

Ingredients:

1/2 cup onion, chopped

2 tbsp vegetable oil

1 cup apple juice

1-1/2 cups long-grain brown rice

2 tsp curry powder

2-3/4 cups water

1 yellow delicious apple, peeled, cored and chopped

1/2 cup raisins

Directions:

Combine brown rice, apple juice and water with a dash of salt in a heavy saucepan. Bring to a boil over high heat. Boil 5 minutes. Lower heat as low as possible. Cover pan tightly and let rice simmer 45 minutes without lifting lid. Remove from heat and set aside 10 minutes before removing cover. While rice is cooking, soak raisins in hot water 5 minutes. Drain. Heat oil in a heavy nonstick pan over medium heat. Add next 3 ingredients
and sauté 5-7 minutes, or until onion is soft. Stir in apple and sauté 3 minutes. Stir in cooked rice, raisins and salt to taste. Cook until hot. Remove from heat, cover and set aside about 2 minutes before serving.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 270; % Calories From Fat 26.3%; Total Fat 7.9g; Saturated Fats 0.6g; Mono-unsaturated Fats 1.3g; Poly-unsaturated Fats 5.4g; Cholesterol 0mg; Sodium 19mg; Total Carbohydrates 49g; Dietary Fiber 4.1g; Sugar 12g; Protein 3.1g.

More Information:

Vitamins:

Thiamin B1 0.13 mg
Vitamin K 2.8 mcg
Vitamin A 28 IU
Vitamin E 2.6 mg
Pantothenic Acid 0.31 mg
Vitamin B6 0.23 mg
Riboflavin B2 0.087 mg
Choline 12 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 4.8 mg
Niacin B3 1.5 mg

Minerals:

Sodium 19 mg
Zinc 0.65 mg
Copper 0.21 mg
Calcium 36 mg
Iron 1.5 mg
Manganese 0.9 mg
Magnesium 49 mg
Phosphorus 98 mg
Fluoride 120 mcg
Potassium 370 mg
Selenium 7.7 mcg

Simple Lentil Loaf

Tuesday, July 1st, 2014

Simple Lentil Loaf

Simple Lentil Loaf

Lentils are a good source of protein for those on a vegetarian or vegan regiment. This loaf is very simple to prepare and is low in fat and has no cholesterol. And it smells good and has a delicious taste.

Ingredients:

1 clove garlic, crushed

1 cup quick cooking oats

2 cups tomato sauce

1-1/2 tsp Italian seasoning

2 cups lentils

1/2 cup onion, chopped

Directions:

Preheat oven to 350?F. Combine all ingredients and salt to taste in a bowl. Mix thoroughly and press mixture into a lightly oiled loaf pan. Bake 50 minutes.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 460; % Calories From Fat 5.3%; Total Fat 2.7g; Saturated Fats 0.4g; Mono-unsaturated Fats 0.6g; Poly-unsaturated Fats 1.1g; Cholesterol 0mg; Sodium 650mg; Total Carbohydrates 81g; Dietary Fiber 33g; Sugar 8.7g; Protein 30g.

More Information:

Vitamins:

Thiamin B1 0.99 mg
Vitamin B12 0 mcg
Vitamin K 13 mcg
Vitamin A 480 IU
Niacin B3 3.9 mg
Pantothenic Acid 2.2 mg
Riboflavin B2 0.32 mg
Vitamin C 14 mg
Vitamin D 0 IU
Vitamin B6 0.71 mg
Vitamin E 2.4 mg
Choline 110 mg

Minerals:

Manganese 2.4 mg
Magnesium 200 mg
Calcium 92 mg
Zinc 5.6 mg
Phosphorus 570 mg
Copper 0.74 mg
Fluoride 43 mcg
Selenium 15 mcg
Sodium 650 mg
Potassium 1400 mg
Iron 9.7 mg

Vegetable Rice

Saturday, March 1st, 2014

There are times when a one pot meal is just fine, particularly when time is of the essence. This vegan and vegetarian one pot wonder is one of those meals. The starch, protein, and vegetables are all in one cooking utensil. And it is so delicious.

Ingredients:

2 cups Italian style peeled tomatoes, chopped

1 small onion, finely chopped

1/2 lb mushrooms, finely chopped

1 red bell pepper, seeded and finely chopped

1 cup long-grain rice

1/4 tsp cayenne

1 tbsp vegan margarine

1/2 tsp salt (optional)

1 cup celery, finely chopped

1/4 lb broccoli, finely chopped

1 cup water

1 cup vegetable stock

Directions:

Combine stock, water, and half the salt in a saucepan and bring to a boil over high heat. Stir in rice and return to a boil. Immediately reduce heat to low. Cover saucepan and simmer 20-25 minutes, or until rice is tender and liquid is absorbed. Remove from heat and set aside. While rice is cooking, melt margarine in a heavy nonstick skillet over medium heat. Sauté onion 5-7 minutes, stirring frequently, or until softened. Add
mushrooms and sauté 4 minutes. Stir in tomatoes, bell pepper, celery, and broccoli. Simmer 10 minutes or until vegetables begin to soften Season with cayenne and remaining salt. Stir rice into vegetables and cook until heated throughout.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 170; % Calories From Fat 23.3%; Total Fat 4.4g; Saturated Fats 2.1g; Mono-unsaturated Fats 1.2g; Poly-unsaturated Fats 0.6g; Cholesterol 0.0 mg; Sodium 440mg; Total Carbohydrates 28g; Dietary Fiber 5g; Sugar 8.2g; Protein 6.3g.

More Information:

Vitamins:

Thiamin B1 0.24 mg
Vitamin K 60 mcg
Vitamin A 1800 IU
Vitamin E 2 mg
Pantothenic Acid 1.9 mg
Vitamin B6 0.46 mg
Riboflavin B2 0.38 mg
Choline 44 mg
Vitamin D 12 IU
Vitamin B12 0.006 mcg
Vitamin C 73 mg
Niacin B3 5.5 mg

Minerals:

Sodium 440 mg
Zinc 1.2 mg
Copper 0.48 mg
Calcium 82 mg
Iron 3.3 mg
Manganese 0.5 mg
Magnesium 44 mg
Phosphorus 150 mg
Fluoride 66 mcg
Potassium 780 mg
Selenium 12 mcg

Deviled Tofu Sandwich

Saturday, February 1st, 2014

This is the vegan and vegetarian answer to an egg salad sandwich. Great for low cholesterol diets as it contains none at all. I would substitute a whole grain bread in the place of the white bread for a more wholesome sandwich.

Ingredients:

1 oz tofu

1/8 tsp soy sauce

1 pinch turmeric

1 tbsp green bell pepper, minced

1/2 tsp mustard

1 tbsp onion, minced (optional)

1 pinch paprika

2 slices white bread, toasted if desired

2 lettuce leaves

1 tomato slice

Directions:

Combine first 7 ingredients in a bowl. Spread mixture on half the slices of bread. Layer with lettuce and tomato and top with remaining bread.

Serves 1

Nutrition Facts:

Nutrition (per serving) Calories 190; % Calories From Fat 20.4%; Total Fat 4.3g; Saturated Fats 0.8g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 2.1g; Cholesterol 0mg; Sodium 410mg; Total Carbohydrates 29g; Dietary Fiber 2.7g; Sugar 3.6g; Protein 9g.

More Information:

Vitamins:

Thiamin B1 0.3 mg
Vitamin A 390 IU
Vitamin K 7.6 mcg
Vitamin E 0.33 mg
Pantothenic Acid 0.2 mg
Vitamin B6 0.13 mg
Riboflavin B2 0.21 mg
Choline 11 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 8.6 mg
Niacin B3 2.5 mg

Minerals:

Sodium 410 mg
Zinc 0.93 mg
Copper 0.26 mg
Calcium 280 mg
Iron 2.9 mg
Manganese 0.66 mg
Magnesium 35 mg
Phosphorus 120 mg
Potassium 220 mg
Fluoride 25 mcg
Selenium 15 mcg

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