Posts Tagged ‘pine nuts’

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.


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


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:


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


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

Bulgur Pilaf with Currants

Saturday, November 1st, 2014
Bulgur Pilaf with Currants

Bulgur Pilaf with Currants

Vegans and vegetarians will enjoy the taste of the bulgur made slightly sweet from the currants and delicious with the delicate flavors of the pine nuts and onions.


1 tsp olive oil

2 tbsp pine nuts, toasted

1 small onion, finely chopped

1 cup bulgur

2 cups vegetable stock, hot

1/4 cup currants, or raisins


Preheat oven to 350°F. Heat oil in a heavy oven proof saucepan over medium heat. Sauté onions 2-4 minutes, until soft but not brown. Add bulgur and sauté 1 minute, stirring constantly, until the grains are coated with oil. Add stock and currants and bring to a boil, stirring. Cover and bake 40-45 minutes, or until all liquid has been absorbed and bulgur is tender. Do not stir. Fluff pilaf by tossing it briefly with two forks.
Stir in pine nuts. Season with salt to taste.

Serves 4

Nutrition Facts:

Nutrtion (per serving) Calories 210; % Calories From Fat 25.7%; Total Fat 6g; Saturated Fats 0.8g; Mono-unsaturated Fats 2.4g; Poly-unsaturated Fats 2g; Cholesterol 3.6mg; Sodium 180mg; Total Carbohydrates 34g; Dietary Fiber 6.8g; Sugar 2.9g; Protein 8.2g.

More Information:


Thiamin B1 0.15mg
Vitamin B12 0mcg
Vitamin K 3.9mcg
Vitamin A 24IU
Niacin B3 3.9mg
Pantothenic Acid 0.42mg
Riboflavin B2 0.16mg
Vitamin C 14mg
Vitamin D 0IU
Vitamin B6 0.22mg
Vitamin E 0.69mg
Choline 24mg


Manganese 1.5mg
Magnesium 76mg
Calcium 24mg
Zinc 1.2mg
Phosphorus 170mg
Copper 0.25mg
Fluoride 0mcg
Selenium 3.6mcg
Sodium 180mg
Potassium 340mg
Iron 1.5mg

Pesto Sauce

Friday, March 1st, 2013

A low fat, low calorie, low sodium, and no cholesterol vegan pesto sauce that is simple to prepare.


1/2 tsp pepper

2 cloves garlic

2 cups fresh basil, leaves

1 tbsp pine nuts, toasted

1/4 cup canned tomato vegetable juice


Chop garlic in food processor or blender until minced. Add next 2 ingredients and chop. Add next 2 ingredients and purée until smooth. May substitute balsamic vinegar, lemon juice or a puréed roasted red pepper for the juice.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 23; % Calories From Fat 62.6%; Total Fat 1.6g; Saturated Fats 0.1g; Mono-unsaturated Fats 0.4g; Poly-unsaturated Fats 0.8g; Cholesterol 0mg; Sodium 11mg; Total Carbohydrates 2g; Dietary Fiber 0.5g; Sugar 0.7g; Protein 0.9g.

More Information:


Thiamin B1 0.021 mg
Vitamin B12 0 mcg
Vitamin K 52 mcg
Vitamin A 870 IU
Niacin B3 0.32 mg
Pantothenic Acid 0.041 mg
Riboflavin B2 0.021 mg
Vitamin C 6.9 mg
Vitamin D 0 IU
Vitamin B6 0.061 mg
Vitamin E 0.34 mg
Choline 4 mg


Manganese 0.36 mg
Magnesium 16 mg
Calcium 27 mg
Zinc 0.28 mg
Phosphorus 24 mg
Copper 0.11 mg
Fluoride 0.091 mcg
Selenium 0.35 mcg
Sodium 11 mg
Potassium 87 mg
Iron 0.66 mg

Couscous Salad

Sunday, September 18th, 2011

This is a spicy variation on a classic lemon-flavored tabbouleh, which is traditionally made with bulgur rather than couscous.


3  tablespoons olive oil

5  scallions, chopped

1  garlic clove, crushed

1  teaspoon ground cumin

1  cups vegetable stock

1½ cup couscous

2  tomatoes, peeled and chopped

¼ cup chopped fresh parsley

¼ cup chopped fresh mint

1  fresh green chile, seeded and finely chopped

2  tablespoons lemon juice


toasted pine nuts and grated lemon zest, to garnish

crisp lettuce leaves, to serve


1. Heat the oil in a saucepan.  Add the scallions and garlic.  Stir in the cumin and cook for 1 minute.  Add the stock and bring to a boil.

2. Remove the pan from the heat, stir in the couscous, cover the pan and let it stand for 10 minutes, until the couscous has swelled and all the liquid has been absorbed.  If you are using instant couscous, follow the package instruction.

3. Scrape the couscous into a bowl.  Stir in the tomatoes, parsley, mint, chile and lemon juice.  Season with salt.  If possible, set aside for up to an hour, to allow the flavors to develop fully.

4. To serve, line a bowl with lettuce leaves and spoon the couscous salad over the top.  Sprinkle the toasted pine nuts and grated lemon rind over the top, to garnish.

Serves 4

Linguine with Lemon and Pine Nuts

Friday, July 1st, 2011

A low sodium, no cholesterol vegan pasta dish. Protein is supplied by pine nuts or almonds.


1 tbsp lemon zest

2 cloves garlic, crushed

2 tbsp olive oil

1/8 tsp salt (optional)

3/4 lb linguine pasta

1/4 cup pine nuts, or slivered almonds


Preheat oven to 350°F. Arrange pine nuts in a single layer on a baking sheet. Toast 3-5 minutes, shaking pan frequently, until pine nuts are golden. Remove from oven and cool. Transfer pine nuts to a food processor or blender. Add garlic and lemon zest and process until mixture has consistency of nut butter. Add salt and pepper to taste. With motor running, slowly add oil and process 1 minute. Set aside. Cook linguine in boiling water
until al dente. Drain pasta, reserving 2 Tbsp of cooking liquid. Blend liquid into pine nut mixture. Combine pasta and pine nut mixture and toss.

Serves 4

Nutrition Facts

Nutrition (per serving): Calories 430; % Calories From Fat 29.3%; Total Fat 14g; Saturated Fats  1.6g; Mono-unsaturated Fats 6.7g; Poly-unsaturated Fats 4.1g; Cholesterol 0mg; Sodium 79mg; Total Carbohydrates 65g; Dietary Fiber 3.2g; Sugar 2.7g; Protein 12g.

More Information:


Thiamin B1 0.79 mg
Vitamin A 3.3 IU
Vitamin K 8.7 mcg
Vitamin E 1.9 mg
Pantothenic Acid 0.41 mg
Vitamin B6 0.15 mg
Choline 18 mg
Riboflavin B2 0.36 mg
Vitamin D 0 IU
Vitamin C 2.5 mg
Vitamin B12 0 mcg
Niacin B3 6.5 mg


Sodium 79 mg
Zinc 1.8 mg
Copper 0.36 mg
Iron 3.3 mg
Calcium 24 mg
Manganese 1.5 mg
Magnesium 67 mg
Potassium 250 mg
Fluoride 15 mcg
Phosphorus 210 mg
Selenium 54 mcg

Nutty Rice

Tuesday, February 1st, 2011

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


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


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:


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


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

Roasted Pepper and Olive Salad

Sunday, August 1st, 2010

A salad with a light, fresh taste and the dressing is included in the recipe. The dressing of course contains no vinegar.If you include the optional nuts it also contains protein.


2 tbsp lemon juice

1/4 cup pine nuts, or walnuts, optional

2 cups bottled roasted red bell peppers

1 lb packaged salad

3 tbsp cilantro, or parsley, chopped

1/4 cup Kalamata olives, or green olives, pitted and chopped

1 tsp sugar

1/3 cup olive oil

Cooking Directions:

Combine packaged salad, roasted peppers, olives, and cilantro in a bowl. Combine remaining ingredients and salt  to taste in a jar with a tight-fitting lid. Shake vigorously. Pour dressing over pepper mixture and toss. Top with pine nuts or walnuts if desired.

Servings: 4

Nutrition Facts

Nutrition (per serving): Calories 260; % Calories From Fat 86.5%; Total Fat 25g; Saturated Fats 3.1g; Mono-unsaturated Fats 15g; Poly-unsaturated Fats 5g; Cholesterol 0mg; Sodium 85mg; Total Carbohydrates 7.8g; Dietary Fiber 3g; Sugar 3.9g; Protein 2.7g.

Wild Rice Pilaf

Thursday, October 1st, 2009

A vegan dish that takes advantage of the Basic Vegetable Stock recipe that was published September 2007. This dish is also low in calories.


5 cups uncooked wild rice

5 cups boiling water

1 cup chopped onion

2 tsp olive oil

3/4 cup orzo

5 cups Basic Vegetable Stock (see

1/2 cup toasted pine nuts

1/2 cup raisins

herbal salt substitute, to taste


Place rice in a large bowl and cover with the boiling water. Let stand for 10 minutes.

In a large, heavy pot over medium-high heat, saute’ onion in olive oil until soft but not browned (about 5 minutes). Add orzo and continue to cook for 2 minutes.

Drain rice from soaking water. Add rice to sauteed onion and orzo and stir constantly until rice sizzles (about 10 minutes).

Pour in stock. Bring to a boil, then lower heat to medium and simmer, covered, until liquid is absorbed (about 45 minutes).

Add toasted pine nuts, raisins, and salt substitute, to taste. Remove from heat, cover, and let stand until raisins soften (about 5 minutes). Serve hot.

Serves 12

Nutrition Facts

Nutrition (per serving): 214.6 calories; 25% calories from fat; 6.2g total fat; 3.0mg cholesterol; 149.1mg sodium; 295.3mg potassium; 33.5g carbohydrates; 2.1g fiber; 6.9g sugar; 7.7g protein.