Posts Tagged ‘vegetable broth’

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

Vegetarian Black Beans and Rice

Saturday, October 1st, 2011

A low cholesterol vegetarian or vegan dish that is simple to prepare as well as tasty. The black beans are an excellent source of protein.

Ingredients:

1 can (15 oz) black beans, rinsed and drained

1 tsp salt (optional)

2 tbsp unsalted butter or margarine

1 cup vegetable broth (see September 2007 recipe)

1 cup water

1 cup white rice

 

Directions:

Combine stock, water and 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 15 minutes. Stir in beans. Cover and simmer another 5-8 minutes or until rice is tender and liquid is absorbed. Remove from heat and let stand 5 minutes. Add butter or margarine and fluff with a fork before serving.

Serves 4

Nutrition Facts:

Nutrition (per serving):Calories 210; % Calories From Fat 26.6%; Total Fat 6.2g; Saturated Fats 3.7g; Mono-unsaturated Fats 1.5g; Poly-unsaturated Fats 0.4g; Cholesterol 15mg; Sodium 1200mg; Total Carbohydrates 32g; Dietary Fiber 7.3g; Sugar 0.5g; Protein 7.6g.

More Information:

Vitamins:

Thiamin B1 0.23 mg
Vitamin K 0.5 mcg
Vitamin A 310 IU
Vitamin E 0.16 mg
Pantothenic Acid 0.39 mg
Vitamin B6 0.086 mg
Riboflavin B2 0.14 mg
Choline 1.3 mg
Vitamin D 0 IU
Vitamin B12 0.012 mcg
Vitamin C 2.9 mg
Niacin B3 1.4 mg

Minerals:

Sodium 1200 mg
Zinc 0.77 mg
Copper 0.25 mg
Calcium 42 mg
Iron 2.7 mg
Manganese 0.42 mg
Magnesium 42 mg
Phosphorus 130 mg
Fluoride 42 mcg
Potassium 340 mg
Selenium 4.9 mcg

Lentil Vegetable Soup

Wednesday, September 28th, 2011

There is nothing like a good lentil soup to satisfy hunger unless it is a lentil vegetable soup. A good tasting vegan soup.

Ingredients:

1/2 tsp basil, or 2 tsp fresh, chopped
1 cup dried lentils
1/2 tsp thyme, or 2 tsp fresh, chopped
4 cups vegetable broth (see September 2007)
3 cloves garlic, crushed
3/4 lb zucchini, cut into .5 in. thick slices
1/2 tsp cayenne, less if desired
2 tsp soy sauce, to taste
2 cups canned crushed tomatoes
1 lb spinach leaves, rinsed and chopped, tough stems discarded
4 pita breads, or other bread
2 tbsp olive oil
4 aluminum foil
1 onion, finely diced
1/4 tsp oregano, or 1 tsp fresh, chopped

Directions:

Preheat oven to 200?F. Wrap pita loaves in foil and place in oven to warm. Heat oil in a heavy non-reactive saucepan over medium heat. Add next 7 ingredients and sauté 5 minutes or until onion is soft, stirring frequently. Add remaining ingredients. Bring to a boil. Reduce heat to medium low and simmer 40-45 minutes or until lentils are tender. Serve with bread.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 320; % Calories From Fat 25%; Total Fat 8.9g; Saturated Fats 1.3g; Mono-unsaturated Fats 5g; Poly-unsaturated Fats 1.6g; Cholesterol 0mg; Sodium 1500mg; Total Carbohydrates 53g; Dietary Fiber 8.2g; Sugar 8g; Protein 13g.

More Information:

Vitamins:

Thiamin B1 0.36 mg
Vitamin K 630 mcg
Vitamin A 15000 IU
Vitamin E 6 mg
Pantothenic Acid 0.64 mg
Vitamin B6 0.56 mg
Choline 47 mg
Riboflavin B2 0.46 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 30 mg
Niacin B3 3.2 mg

Minerals:

Sodium 1500 mg
Zinc 1.6 mg
Copper 0.43 mg
Iron 4.9 mg
Calcium 290 mg
Manganese 1.4 mg
Magnesium 140 mg
Fluoride 5.9 mcg
Potassium 920 mg
Phosphorus 190 mg
Selenium 7 mcg

Beet Borscht

Saturday, September 24th, 2011

A delicious vegetarian borscht that is low in cholesterol. Leave out the sour cream garnish and it is a vegan dish.

Ingredients:

1/2 cup celery, chopped
1-1/2 quarts vegetable broth (see September 2007)
1 lb beets, peeled and chopped
1 tbsp sugar
1 tsp dill, or 1 Tbsp fresh, minced
1/2 cup onions
1/2 cup carrots, peeled and chopped
1 tbsp unsalted butter
1-1/2 lemon juice
1 clove garlic, crushed
1/4 cup fat-free sour cream

Directions:

Melt butter in a heavy non-reactive saucepan over medium heat. Sauté garlic and onion 8 minutes, stirring frequently, until onion is translucent. Stir in stock and dill. Increase heat to medium high and bring to a boil. Add beets, celery and carrots and simmer over medium heat about 25 minutes, stirring occasionally, until vegetables are tender. Stir in vinegar, sugar and salt and pepper to taste. Serve soup with a dollop of sour cream.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 140; % Calories From Fat 21.9%; Total Fat 3.4g; Saturated Fats 2g; Mono-unsaturated Fats 0.8g; Poly-unsaturated Fats 0.2g; Cholesterol 9.1mg; Sodium 1500mg; Total Carbohydrates 26g; Dietary Fiber 4.4g; Sugar 17g; Protein 3.3g.

More Information:

Vitamins:

Thiamin B1 0.069 mg
Vitamin A 4400 IU
Vitamin K 10 mcg
Vitamin E 0.4 mg
Pantothenic Acid 0.3 mg
Vitamin B6 0.17 mg
Riboflavin B2 0.072 mg
Choline 13 mg
Vitamin D 0 IU
Vitamin C 9.3 mg
Vitamin B12 0.006 mcg
Niacin B3 0.62 mg

Minerals:

Sodium 1500 mg
Zinc 0.53 mg
Copper 0.12 mg
Calcium 63 mg
Iron 1.2 mg
Manganese 0.48 mg
Magnesium 34 mg
Phosphorus 86 mg
Potassium 550 mg
Fluoride 9.4 mcg
Selenium 1.4 mcg

Lentil Beet Salad

Friday, September 23rd, 2011

A vegetarian salad with great protein from lentils and nutrients from beets. Without the optional feta cheese it is a vegan salad.

Ingredients:
3/4 cup extra virgin olive oil
2 cups canned beets, drained, chopped, liquid reserved
10 oz lentils
2 bay leaves
4 cups vegetable broth (see September 2007)
1 onion, chopped
1/2 cup flat leaf parsley, chopped
1 carrot, chopped
2 tbsp olive oil
1 cup fresh basil, chopped
1 cup feta cheese, crumbled (optional)
1/4 cup lemon juice

Directions:

Heat oil in a heavy stock pot over medium high heat. Sauté onion, bay leaves and carrot 3-4 minutes, or until onion is tender. Add stock and lentils and bring to a boil. Reduce heat to low. Cover and simmer about 40 minutes, or until lentils are just soft but not mushy. Drain off any excess water. Rinse under cold water and remove bay leaves. Drain well and season with sea salt and pepper to taste. Chill. Combine 1/2 cup reserved beet liquid with remaining oil and vinegar in a jar with a tight-fitting lid. Add sea salt and pepper to taste. Combine chilled lentils with remaining ingredients in a bowl. Shake dressing and pour over salad. Chill before serving.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 590; % Calories From Fat 83.9%; Total Fat 55g; Saturated Fats 12g; Mono-unsaturated Fats 36g; Poly-unsaturated Fats 5.3g; Cholesterol 33mg; Sodium 1500mg; Total Carbohydrates 17g; Dietary Fiber 2.4g; Sugar 12g; Protein 6.9g.

More Information:

Vitamins:

Thiamin B1 0.092 mg
Vitamin A 3600 IU
Vitamin K 180 mcg
Vitamin E 7.1 mg
Pantothenic Acid 0.58 mg
Vitamin B6 0.27 mg
Riboflavin B2 0.37 mg
Choline 16 mg
Vitamin D 0 IU
Vitamin C 16 mg
Vitamin B12 0.63 mcg
Niacin B3 0.76 mg

Minerals:

Sodium 1500 mg
Zinc 1.5 mg
Copper 0.11 mg
Iron 2.8 mg
Calcium 230 mg
Manganese 0.39 mg
Magnesium 34 mg
Phosphorus 160 mg
Fluoride 26 mcg
Potassium 280 mg
Selenium 6.3 mcg

Ginger & Sweet Potato Soup with Cilantro

Monday, August 22nd, 2011

Rich and smooth, this luxurious blend of sweet potatoes makes a divine soup. For extra-sharp gingery flavor, freshly grated ginger root is added just before serving. The yogurt swirl looks pretty and is easy to do, or simply garnish each serving with a dollop of yogurt. (Adapted from Saved by Soup by Judith Barrett; William Morrow, 1999.)

Prep Time 15 Minutes

Cook Time 50 Minutes

Ingredients:

2 teaspoons olive oil

1 medium leek, white part only, cut in half lengthwise, rinsed well between layers and thinly sliced

1 medium carrot, chopped

2 pounds sweet potatoes or yams, peeled and cubed

1 1-inch piece fresh ginger, peeled and finely chopped, plus 1 teaspoon
grated

4 cups vegetable broth, homemade or reduced-sodium canned

3/4 teaspoon salt, or to taste

1/4 cup low-fat plain yogurt

2 tablespoons 1% milk

Fresh cilantro leaves for garnish

Lime wedges

Directions:

1. Heat oil in a 4- to 6-quart Dutch oven or soup pot over medium-high heat. Add leek and carrot; cook, stirring often, until they begin to soften, 2 to 3 minutes. Stir in sweet potatoes (or yams) and chopped ginger. Add broth and bring to a boil. Cover, reduce heat to low and simmer until sweet potatoes are soft, about 30 minutes.

2. In batches, if necessary, transfer the soup to a blender or food processor and process until smooth. Return the soup to the pot, season with salt and reheat.

Just before serving, stir in grated ginger. Whisk yogurt and milk in a small bowl until smooth. Ladle soup into bowls; drop a large dollop (or several small dollops) of thinned yogurt onto each one. Draw the tip of a knife or a toothpick through the yogurt to make decorative swirls. Garnish with cilantro and serve with lime wedges for squeezing into the soup.

Makes 6 servings

Recipe by Judith Barrett.

Rice-Stuffed Grape Leaves

Thursday, January 1st, 2009

Rice-Stuffed Grape Leaves

Here is a vegan recipe for a great tasting side. It is also vinegarless and low in calories. Use the vegetable broth recipe from September 2007 which you can find in the recipe archives.

Ingredients:

1 cup uncooked brown rice, (not instant)

1 cup chopped yellow onion

1/4 cup dill, fresh, chopped

1/4 cup mint leaves, fresh, chopped

4 cups vegetable broth

1/4 cup fresh lemon juice

4 1/2 oz grape leaves – (about 32 leaves), rinsed if canned

Directions:

Combine rice, onion, dill and mint in a large nonstick skillet and set pan over medium heat. Saute’ until onion is soft, stirring frequently to prevent rice from burning, about 5 minutes. Add 2 cups of broth, reduce heat to low, cover and simmer until rice is tender, about 25 minutes. Stir in lemon juice and remove from heat.

Place grape leaves, shiny-side down, on a flat surface. Top each leaf with 1 heaping teaspoon of rice mixture, placing filling near stem end of leaf. Fold in sides of leaf and then roll up from broad bottom to top. Place stuffed leaves side by side in a large stockpot, leaving no gaps (this prevents leaves from opening while cooking).

Pour remaining broth over top of leaves. Set pan over medium heat and bring to a simmer. Reduce heat to low, cover and simmer 1 hour. Remove from heat and let cool 30 minutes before serving. (Note: Stuffed grape leaves may also be served chilled.)

Serves 16

Nutrition Facts

Nutrition (per serving): 29.5 calories; 10% calories from fat; 0.4g total fat; 0.Omg cholesterol; 126.lmg sodium; 83.Omg potassium; 6.1 g carbohydrates; 1 .4g fiber; 1.1 g sugar; 1 .2g protein.

Tomato-Tofu Bisque

Thursday, May 1st, 2008

Tomato-Tofu Bisque

This recipe is a delicious vegan bisque. It uses tofu for the creaminess that one would expect from a bisque. For the vegetable broth see the recipe for September 2007.

Ingredients:

I Tbs unsalted stick margarine

1 onion, chopped

1 Tbs all-purpose flour

2 cans no-salt-added diced tomatoes(14 1/2 oz ea)

2 cups vegetable broth

1 tsp dried oregano

3/4 lb tofu (reserve 1/2 cup of the liquid)

1/2 cup minced parsley

2 Tbs minced dill

1 Tbs honey

Directions:

In a large nonstick saucepan or Dutch oven, melt the margarine. Add the onion and cook, stirring as needed, until softened, about 5 minutes. Add the flour and cook, stirring constantly, until the flour is lightly browned, about 1 minute.

Add the tomatoes, broth, oregano and pepper; bring to a boil. Reduce the heat and simmer, covered, until heated through, about 10 minutes. Meanwhile, in a blender or food processor, puree the tofu and the reserved liquid. Add the tofu, parsley, dill and honey to the tomato mixture; cook, stirring as needed, until just heated through, about 3 minutes.

Serves 4

Nutrition Facts

Nutrition (per serving). 165.0 calories; 31% calories from fat; 6.0 g total fat; 72.0 mg sodium; 23.0 g carbohydrates; 2.0 g fiber; 7.0 g protein.