Posts Tagged ‘vegetable oil’

Homemade Bean Dip [Vegan]

Wednesday, March 1st, 2017

Homemad Bean Dip


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


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


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:


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


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

Green Apple-Chipotle Salsa [Vegan]

Thursday, September 1st, 2016

Green Apple-Chipotle Salsa

Zesty salsa is a western staple, but come apple season, put a new twist on this classic.


1 tbsp lemon juice

2 tbsp vegetable oil

1 tbsp cumin seed

2 tbsp molasses

1 tbsp white vinegar

1 large yellow onion, finely diced

6 Granny Smith apples, unpeeled, cored and chopped into bite-size pieces

2 cans chipotle chili peppers

2 tsp fresh oregano, chopped


Heat oil in a heavy nonstick skillet over medium high heat. Sauté onion 2 minutes. Stir in apples, reduce heat to medium, cover and cook 4-5 minutes, or until apples are just softened. Transfer to a bowl and set aside to cool. Combine remaining ingredients in a blender or food processor and purée. Season with salt and pepper to taste. Mix well. Stir chipotle purée into apple mixture. Mix thoroughly. Cover and refrigerate at least 2 hours or overnight.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 260; % Calories From Fat 27.7%; Total Fat 8g; Saturated Fats 1g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 5g; Cholesterol 0mg; Sodium 440mg; Total Carbohydrates 52g; Dietary Fiber 8g; Sugar 37g; Protein 2g.

More Information:


Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 10 mcg
Vitamin A 430 IU
Niacin B3 1 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 41 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 3 mg
Choline 16 mg


Manganese 0 mg
Calcium 63 mg
Magnesium 54 mg
Phosphorus 59 mg
Zinc 0 mg
Fluoride 9 mcg
Copper 0 mg
Sodium 440 mg
Selenium 2 mcg
Iron 2 mg
Potassium 600 m

Okra and Tomatoes

Tuesday, September 1st, 2015
okra and tomatoes

Okra and Tomatoes

This time of year is great for okra. Look for small green pods and steer clear of bruising. This is a great simple recipe that is just so good. It is “approved” for vegans and vegetarians and even those who are omnivores because it is just so delicious. Enjoy!


2 cups canned chopped tomatoes

1 lb okra, cut crosswise into .5 in. slices

1 tbsp vegetable oil

1 onion, chopped

1 tsp sugar


Heat the vegetable oil in a heavy nonreactive skillet over medium high heat. Sauté onion 3-4 minutes or until softened. Add okra and sauté another 5-6 minutes, or until okra begins to brown. Stir in tomatoes, sugar and salt to taste. Cover skillet and simmer over low heat 20-30 minutes or until thickened.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 99; % Calories From Fat 33.6%; Total Fat 3.7g; Saturated Fats 0.6g; Mono-unsaturated Fats 0.8g; Poly-unsaturated Fats 2.1g; Cholesterol 0mg; Sodium 21mg; Total Carbohydrates 16g; Dietary Fiber 5.1g; Sugar 6.3g; Protein 3.5g.

Apple Rice Curry

Sunday, March 1st, 2015
Apple Rice Curry

Apple Rice Curry

An ideal side dish to complement fall and winter menus. This low cholesterol and low sodium version is vegan and vegetarian friendly.


1/2 cup onion, chopped

2 tbsp vegetable oil

1 cup apple juice

1-1/2 cups long-grain brown rice

2 tsp curry powder

2-3/4 cups water

1 yellow delicious apple, peeled, cored and chopped

1/2 cup raisins


Combine brown rice, apple juice and water with a dash of salt in a heavy saucepan. Bring to a boil over high heat. Boil 5 minutes. Lower heat as low as possible. Cover pan tightly and let rice simmer 45 minutes without lifting lid. Remove from heat and set aside 10 minutes before removing cover. While rice is cooking, soak raisins in hot water 5 minutes. Drain. Heat oil in a heavy nonstick pan over medium heat. Add next 3 ingredients
and sauté 5-7 minutes, or until onion is soft. Stir in apple and sauté 3 minutes. Stir in cooked rice, raisins and salt to taste. Cook until hot. Remove from heat, cover and set aside about 2 minutes before serving.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 270; % Calories From Fat 26.3%; Total Fat 7.9g; Saturated Fats 0.6g; Mono-unsaturated Fats 1.3g; Poly-unsaturated Fats 5.4g; Cholesterol 0mg; Sodium 19mg; Total Carbohydrates 49g; Dietary Fiber 4.1g; Sugar 12g; Protein 3.1g.

More Information:


Thiamin B1 0.13 mg
Vitamin K 2.8 mcg
Vitamin A 28 IU
Vitamin E 2.6 mg
Pantothenic Acid 0.31 mg
Vitamin B6 0.23 mg
Riboflavin B2 0.087 mg
Choline 12 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 4.8 mg
Niacin B3 1.5 mg


Sodium 19 mg
Zinc 0.65 mg
Copper 0.21 mg
Calcium 36 mg
Iron 1.5 mg
Manganese 0.9 mg
Magnesium 49 mg
Phosphorus 98 mg
Fluoride 120 mcg
Potassium 370 mg
Selenium 7.7 mcg

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.


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


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.

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.


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



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

Santa Fe Rice Salad

Tuesday, September 6th, 2011

Servings: 6 servings

Great black bean and rice salad!


2/3 cup uncooked white rice

1 1/3 cups water

3/4 cup black beans, drained and rinsed

1 large tomato, seeded and diced

3/4 cup shredded Cheddar cheese

1/3 cup sliced green onions

1/3 cup vegetable oil

1/4 cup lemon juice

1 tablespoon diced jalapeno peppers

1/2 teaspoon white sugar

salt to taste

1 avocado – peeled, pitted and diced


1. In a saucepan, bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes. Remove from heat and chill.

2. In a large bowl, mix together the rice, beans, tomato, cheese and green onion.

3. In a small bowl, whisk together the oil, lemon juice, peppers, sugar and salt. Pour over the rice mixture and toss to coat. Cover and refrigerate salad for 30 minutes.

Top with avocado just before serving.

Vegetable Curry

Saturday, August 27th, 2011

A meatless but potent curry served on rice is a wonderful main dish or and excellent side dish.

Servings: 4


4 Tablespoons vegetable oil

1 teaspoon mustard seed

2 inch piece fresh ginger, finely minced

2 cloves garlic, finely minced

1 medium onion, sliced

1 green chili, finely minced

1 1/2 teaspoons ground turmeric

1 Tablespoon ground coriander

1 1/2 pounds your choice of mixed vegetables, sliced (eggplant,cauliflower, string beans, carrots, peppers, okra)

1 teaspoon salt

8 ounces coconut milk

2 Tablespoons chopped cilantro


1. Heat oil in heavy pan (wok or Dutch oven are fine)o ver medium-high heat.

2. Add mustard seeds,ginger & garlic & saute till seeds pop, about 1 minute. Don’t allow garlic to get brown. Stir constantly.

3. Add onion & green chili, reduce heat to medium-low & saute gently till onions are golden.

4. Add coriander & turmeric & cook for 1 minute.

5. Add vegetables, mix well with spices.

6. Add salt & coconut milk. Cover & simmer for 30 minutes or till vegetables are tender.

Serve over basmati rice & garnish with cilantro.

Piquant Honey Dressing

Saturday, August 20th, 2011

A great tasting vinegarless dressing that is equally at home on fruit, tossed mixed greens, and edible flower blossom salads.


4 teaspoons dry mustard

4 teaspoons salt

1 tablespoon paprika

8 ounces lemon juice

12 ounces honey

32 ounces vegetable oil

2 ounces ice water


Dissolve mustard, salt and paprika in the lemon
juice. Blend in honey. Gradually add oil, mixing
well after each addition, until mixture is smooth
and opaque. Mix in ice water until well blended.
Cover and refrigerate. Serve with fruit, tossed
mixed greens, and edible flower blossom


Tuesday, September 1st, 2009

The sauce is vegan. The recipe gives instructions for those who want to add meatballs. The inspiration for publishing this recipe is that almost everything contains some ingredient you may not want in your diet. This basic recipe allows you to eat simply.


1 tsp vegetable oil

1  medium onion, chopped

2  cloves garlic, chopped

2  28-oz. cans whole tomatoes

1  6-oz. can tomato paste

2 tsp dried Italian seasoning

2  bay leaves

Salt to taste


In a medium, heavy-bottom saucepan, stir together the oil, onion and garlic. Cook over low heat, stirring often, until the onion is very soft and aromatic, about 6 to 8 minutes.

In a food processor or blender, puree the tomatoes. Add the tomatoes and tomato paste to the onions and bring to a simmer over medium-high heat. Reduce the heat to very low and let the sauce simmer slowly for 30 minutes,  stirring the bottom often to prevent burning.

If you are adding meatballs, do so at this time, and simmer them in the sauce for 20 minutes,  stirring often.  If you are not adding meatballs,  simmer the sauce for another 20 minutes  (50 minutes total) . Season to taste with salt. Remove bay leaves before serving.

Serves 4

Nutrition Facts

Nutrition (per serving) : 141.0 calories; 12% calories from fat; 2.0g total fat; 0.0mg cholesterol; 80.0mg sodium; 28.0g carbohydrates; 5.0g protein.