Posts Tagged ‘red bell pepper’

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

Vegetable Fajitas

Thursday, September 15th, 2011

A colorful medley of mushrooms and bell peppers in a spicy sauce, wrapped in tortillas and served with creamy guacamole.

Ingredients:

1 onion

1 red bell pepper

1 green bell pepper

1 yellow bell pepper

1 garlic clove, crushed

8 ounces mushrooms

6 tablespoons vegetable oil

2 tablespoons medium chile powder

salt

Directions:

1. Slice the onion.  Cut the peppers in half, remove the seeds and cut the flesh into strips.  Combine the onion and peppers in a bowl.  Add the crushed garlic and mix lightly.

2. Remove the mushroom stalks.  Save for making stock or discard.  Slice the mushroom caps and add to the pepper mixture in the bowl.  Mix the oil and chili powder in a cup, pour over the vegetable mixture and stir well.  Set aside.

3. Make the guacamole.  Cut the avocado in half and remove the pit and the peel.  Put the flesh into a food processor or blender with the shallot, green chile and lime juice.

4. Process for 1 minute, until smooth.  Scrape into a small bowl, cover tightly and put in the refrigerator to chill until required.

5. Heat a frying pan or wok until very hot.  Add the marinated vegetables and stir-fry over high heat for 5-6 minutes, until the mushrooms and peppers are just tender.  Season with salt.  Spoon the filling onto each tortilla and roll up.  Garnish with cilantro and serve with the guacamole and lime wedges. Serves 2

Creamy Tofu Over Pasta

Monday, September 12th, 2011

Here is a dish that features a creamy white sauce that is vegetarian and vegan. Choose the proper pasta and the entire dish can be vegan. Perfect as a side dish or the main course.

Ingredients:

8 ounces pasta (bows, macaroni, fettuccine)

1 T. olive oil

1 onion, chopped

2 garlic cloves, minced

1 red bell pepper, chunked

2 cups mushrooms, sliced

2 T. parsley, diced

1/4 t. thyme

1/2 t. basil

1/3 cup flour

2 cups calcium-fortified soy milk

1/2 pound tofu, crumbled

1 cup peas

1/2 t. salt

Directions:

Cook pasta according to package directions. In separate pan, sauté onion and garlic in olive oil. Add bell pepper, mushrooms, parsley, thyme, and basil; sauté until crisp-tender. In blender, process flour, soy milk, and tofu until creamy. Pour over vegetable mixture and cook until just thickened. Add peas and salt and heat through. Place cooked pasta on large serving platter. Top with vegetable and tofu mixture. Serve hot.

Serves 8.

Nutritional information:

Calories per serving: 162; protein: 8 grams; carbohydrate: 24 grams; fat: 4 grams; cholesterol: 0 milligrams

Curry Vegetable Blend

Sunday, May 1st, 2011

A mild and good tasting curry vegetable blend that is low in cholesterol and sodium.

Ingredients:

1 zucchini, sliced

1 green bell pepper, chopped

1 cup tomatoes, chopped

2 tbsp mild curry paste

1 red bell pepper, chopped

2 tsp cilantro, if desired, chopped

1/4 cup water

1 onion, chopped

1/2 cup frozen peas, thawed

2 tbsp oil

1 cup cauliflower florets

Directions:

In skillet over medium-high heat, cook onion and cauliflower in oil 5 minutes, or until onion is tender. Add zucchini and bell peppers. Cook 5 minutes. Add tomatoes, peas, water, and curry paste. Reduce heat to low. Cover. Cook 5 minutes, stirring occasionally. Garnish with cilantro, if desired.

Serves 4

Nutrition Facts:

Nutrition (per serving): Calories 130; % Calories From Fat 51.9%; Total Fat 7.5g; Saturated Fats 1.1g; Mono-unsaturated Fats 5.1g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 52mg; Total Carbohydrates 14g; Dietary Fiber 4.4g; Sugar 6.9g; Protein 3.6g.

Tri-Color Mediterranean Salsa

Thursday, April 1st, 2010

Excellent as a topping over grilled vegetables or as a dip for pita bread triangles.

Ingredients:

½ tsp olive oil

1 cup diced green bell pepper

1 cup diced red bell pepper

1 cup diced yellow bell pepper

2 Tbs capers

1 garlic clove, minced

3 Tbs finely chopped fresh basil

2 Tbs lemon juice

½ tsp dried thyme

¼ tsp chopped fresh rosemary

Directions:

Heat oil in a large skillet. Add peppers, capers and garlic; sauté until tender. Remove from heat; stir in basil and lemon juice. Before serving add thyme.

Serves 4

Nutrition Facts

Nutrition (per serving): 25.0 calories; 23% calories from fat; 0.6g total fat; 5.0mg sodium; 4.0 carbohydrates; 1.0g fiber; 0.5 protein.