Posts Tagged ‘tamari’

Homemade Bean Dip [Vegan]

Wednesday, March 1st, 2017

Homemad Bean Dip

 

A quick and easy vegan bean dip for whatever the occasion.

Ingredients:

2 tbsp vegetable oil

1/4 cup water

1/8 tsp black pepper

1-1/2 tsp lemon juice

1/8 tsp salt, optional

2 tbsp dried parsley

3-1/2 cups canned garbanzo beans, drained

1 tsp granulated garlic

1/2 tsp soy sauce or tamari

Directions:

Combine all ingredients in a mixing bowl or food processor. Chill before serving.

Nutrition Facts:

Nutrition (per serving) Calories 51; % Calories From Fat 26.5%; Total Fat 1.5g; Saturated Fats 0.1g; Mono-unsaturated Fats 0.2g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 120mg; Total Carbohydrates 7.8g; Dietary Fiber 1.5g; Sugar 0g; Protein 1.7g.

More Information:

Vitamins:

Thiamin B1 0.011 mg
Vitamin B12 0 mcg
Vitamin K 1.8 mcg
Vitamin A 21 IU
Niacin B3 0.06 mg
Pantothenic Acid 0.1 mg
Riboflavin B2 0.013 mg
Vitamin C 1.6 mg
Vitamin D 0 IU
Vitamin B6 0.16 mg
Vitamin E 0.38 mg
Choline 11 mg

Minerals:

Manganese 0.22 mg
Magnesium 10 mg
Calcium 13 mg
Zinc 0.37 mg
Phosphorus 31 mg
Copper 0.06 mg
Fluoride 1.7 mcg
Selenium 1 mcg
Sodium 120 mg
Potassium 65 mg
Iron 0.59 mg

Mixed Rice Pilaf

Saturday, May 1st, 2010

A mixture of brown rice, wild rice, and basmati rice that makes for a very interesting flavor and texture. A vegan recipe.

Ingredients:

1 cup chopped onion

2 tsp minced garlic

1/3 cup minced red bell pepper

1/2 cup minced celery

1/2 cup orange or pineapple juice

2 cups long-grain brown rice

1/2 cup wild rice

1/2 cup basmati rice

4 cups basic vegetable stock

1/2 tsp dried thyme

1/4 tsp dried sage

1 Tbs low-sodium soy or tamari sauce

Directions:

In a heavy pot over medium-high heat, saute’ onion, garlic, red bell pepper, and celery in sherry until vegetables are soft (5 to 10 minutes).

Add brown, wild, and basmati rice. Cook, stirring, for 3 minutes. Add stock, thyme, and sage, and bring to a boil. Lower heat to medium and cook, uncovered, for 15 minutes.

Lower heat to low, cover pot, and let pilaf steam until rice is tender (about 25 minutes). Stir in soy sauce.

Serves 6

Nutrition Facts

Nutrition (per serving): 204.8 calories; 11% calories from fat; 2.7g total fat; 4.8mg cholesterol; 243.0mg sodium; 318.7mg potassium; 32.7g carbohydrates; 2.2g fiber; 4.5g sugar; 7.1g protein.