Posts Tagged ‘scallions’

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

Baked Tofu with Ginger

Wednesday, January 1st, 2014

A vegan/vegetarian meat substitute with an excellent flavor and aroma. It is excellent served alone or can be served with additional meal items.

Ingredients:

2 scallions, trimmed and chopped

2 tsp vegetable oil

1 tsp sesame oil

1 tbsp lemon juice

2 tbsp soy sauce

1 lb tofu, cut into .75 in. slices

1/4 cup purchased chutney (optional)

1 tbsp parsley, chopped

1/2 tsp ground ginger

Directions:

Arrange tofu slices in a single layer in a non-reactive baking dish. Combine remaining ingredients, except chutney, in a jar with a tight-fitting lid. Shake vigorously. Pour over tofu and marinate 20 minutes. Preheat oven to 400?F. Bake tofu in marinade 10-15 minutes. Add a small amount of water if tofu becomes too dry. Serve with chutney, if desired.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 210; % Calories From Fat 55.7%; Total Fat 13g; Saturated Fats 1.7g; Mono-unsaturated Fats 3g; Poly-unsaturated Fats 7.8g; Cholesterol 0mg; Sodium 470mg; Total Carbohydrates 6.9g; Dietary Fiber 2.9g; Sugar 0.9g; Protein 19g.

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

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.

Ingredients:

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

salt

toasted pine nuts and grated lemon zest, to garnish

crisp lettuce leaves, to serve

Directions:

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

Rice Salad with Red Peppers, Chickpeas, and Feta Cheese

Friday, September 9th, 2011

A delicious healthy salad that is meatless but very flavorful.

Ingredients:

3 cups cooked rice (preferably brown rice)

1 16-ounce can garbanzos, rinsed well and drained

3/4 cup finely diced feta cheese

2/3 cup roasted diced red peppers (store-bought or freshly roasted)

1/2 cup chopped fresh parsley

1/4 cup fresh dill or 2 t. dried, chopped dill

3 scallions, very thinly sliced

 

Dressing:

 

1/4 cup fresh lemon juice

2 garlic cloves, put through press or minced salt

1/4 cup olive oil

 

Directions:

Combine the rice, chickpeas, feta cheese, peppers, parsley, dill, and scallions in a large bowl and toss well. Combine all the dressing ingredients in a jar with a tight-fitting lid and shake vigorously. Pour the dressing on the rice mixture and mix thoroughly. Let sit at least 1 hour or up to 8 hours before serving. Serve at room temperature.

Serves: 4.

Nutritional information:

Calories: 432; protein: 11 grams; fat: 20 grams; cholesterol: 19 milligrams.

Eggless Egg Salad

Monday, September 5th, 2011

Servings: 3 servings of 1/2 cup each

The texture of cubed Silken Tofu is very similar to that of boiled egg white in this healthy version of an old favorite.

Ingredients:

1 pkg Mori-Nu Organic Silken Firm Tofu*

3 Tbsp. light mayonnaise

1/4 tsp. honey

1/8 tsp. salt

1/4 tsp. turmeric

1/8 tsp. dry mustard

2 Tbsp. sweet pickle relish

2 Tbsp. minced scallions

2 Tbsp. minced celery

*Mori-Nu Silken Firm or Lite Firm Tofu may be substituted.

Directions:

Drain tofu and pat dry with paper towels. Crumble or cube tofu into medium bowl. In another small bowl, mix mayonnaise, honey, salt, turmeric, and mustard; add tofu. Mix in remaining

ingredients. Refrigerate 30 minutes.

Serving Suggestions

Try Eggless Egg Salad in fresh pita pocket lined with lettuce and tomato slices.

Nutritional Facts

Calories: 137 Fat: 7g Carbohydrates: 9g

Sodium: 249mg Cholesterol: 3.6mg Protein: 8.5g

Cold Velvet Corn Soup

Wednesday, September 1st, 2010

This soup is so luxuriously satiny, you don’t need any additional cream, half-and-half, buttermilk or anything else to smooth it out. The corn blends with the stock and gives it an astonishing sweetness, without added sugar.

Ingredients:

6 ears of fresh corn, husked (don’t snap off the stalk — you’ll need it as a handle)

2 leeks, white parts only

4 cups vegetable stock (see recipe from 09/2007)

1 clove garlic

1 bay leaf

Salt to taste

Chopped scallions or chives for garnish (optional)

Cooking Directions:

Rub the husked ears of corn with a towel to remove the last silk threads. Grasping the stalk end, hold the cob pointing straight down in a large mixing bowl and cut off the kernels with a sharp knife. Set the kernels aside. Break the cobs in half and place them in a stockpot.

Halve the white part of the leeks lengthwise. Rinse them, peeling back the layers to get at any sand trapped between them. Chop them coarsely and add them to the stockpot with all of the remaining ingredients except the corn kernels. Add a little salt to taste. Bring it to a boil and simmer for 25 minutes.

Remove cobs and bay leaf and discard. Taste the stock for seasoning. Then add corn kernels and simmer an additional 5 minutes. Using a blender set on high, puree the soup in batches and strain it through a fine strainer or sieve, discarding any fibrous solids. Chill at least 4 hours.

Servings: 4 to 6

Nutrition Facts

N/A

Lemon-Ginger Asparagus

Monday, June 1st, 2009

A very flavorful side dish that is completely vegan. Takes an ordinary vegetable and gives it a very interesting heat and flavor.

Ingredients:

11/2 lbs asparagus, tough ends snapped off

2 Tbs basic vegetable stock (see September 2007 recipe)

1/2 tsp freshly-grated ginger root

1 tsp fresh lemon juice

1 Tbs minced scallions

1/4 tsp table salt

Directions:

Bring 1 to 2 inches of water to a boil in a medium skillet. Place asparagus in skillet, reduce heat to medium and cook until asparagus are crisp-tender, about 6 to 8 minutes; drain well.

Place asparagus in a large glass bowl. Combine broth, ginger, lemon juice, scallion and salt together in a cup; pour over asparagus. Set aside for 30 minutes to marinate.

Serves 4

Nutrition Facts

Nutrition (per serving): 35.5 calories; 5% calories from fat; 0.2g total fat; 0.0mg cholesterol; 164.4mg sodium; 353.2mg potassium; 7.0g carbohydrates; 3.7g fiber; 3.3g sugar; 3.8g protein.