Posts Tagged ‘vegetable stock’

Sesame Kale [Vegan]

Saturday, April 1st, 2017

Sesame Kale


A good, flavorful, healthy eats. A great use of kale and sesame seeds.


2 cloves garlic, crushed

1 tbsp low sodium soy sauce

2 tsp sesame seeds, toasted

2 tsp sesame oil

1-1/2 lb kale

1/4 cup vegetable stock

2 tsp black pepper, to taste, ground


Wash the kale, but let the water cling to it. Cut off and discard the tough stems. Slice the leaves once down the middle, then cut them crosswise into 1 in. wide strips. In a wok, heat the oil. Add the garlic. Sauté for 10 seconds. Add the kale and the stock. Cover and steam for 3 minutes until the kale wilts. Add the soy sauce. Top the kale with sesame seeds and fresh ground pepper. Serve.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 57; % Calories From Fat 47.4%; Total Fat 3g; Saturated Fats 0g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 120mg; Total Carbohydrates 7g; Dietary Fiber 3g; Sugar 0g; Protein 4g.

More Information:


Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 0 mcg
Vitamin A 7100 IU
Niacin B3 1 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 45 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 0 mg
Choline 2 mg


Manganese 1 mg
Calcium 160 mg
Magnesium 25 mg
Phosphorus 47 mg
Zinc 0 mg
Fluoride 0 mcg
Copper 0 mg
Sodium 120 mg
Selenium 1 mcg
Iron 1 mg
Potassium 400 mg

Bulgur Pilaf with Currants

Saturday, November 1st, 2014
Bulgur Pilaf with Currants

Bulgur Pilaf with Currants

Vegans and vegetarians will enjoy the taste of the bulgur made slightly sweet from the currants and delicious with the delicate flavors of the pine nuts and onions.


1 tsp olive oil

2 tbsp pine nuts, toasted

1 small onion, finely chopped

1 cup bulgur

2 cups vegetable stock, hot

1/4 cup currants, or raisins


Preheat oven to 350°F. Heat oil in a heavy oven proof saucepan over medium heat. Sauté onions 2-4 minutes, until soft but not brown. Add bulgur and sauté 1 minute, stirring constantly, until the grains are coated with oil. Add stock and currants and bring to a boil, stirring. Cover and bake 40-45 minutes, or until all liquid has been absorbed and bulgur is tender. Do not stir. Fluff pilaf by tossing it briefly with two forks.
Stir in pine nuts. Season with salt to taste.

Serves 4

Nutrition Facts:

Nutrtion (per serving) Calories 210; % Calories From Fat 25.7%; Total Fat 6g; Saturated Fats 0.8g; Mono-unsaturated Fats 2.4g; Poly-unsaturated Fats 2g; Cholesterol 3.6mg; Sodium 180mg; Total Carbohydrates 34g; Dietary Fiber 6.8g; Sugar 2.9g; Protein 8.2g.

More Information:


Thiamin B1 0.15mg
Vitamin B12 0mcg
Vitamin K 3.9mcg
Vitamin A 24IU
Niacin B3 3.9mg
Pantothenic Acid 0.42mg
Riboflavin B2 0.16mg
Vitamin C 14mg
Vitamin D 0IU
Vitamin B6 0.22mg
Vitamin E 0.69mg
Choline 24mg


Manganese 1.5mg
Magnesium 76mg
Calcium 24mg
Zinc 1.2mg
Phosphorus 170mg
Copper 0.25mg
Fluoride 0mcg
Selenium 3.6mcg
Sodium 180mg
Potassium 340mg
Iron 1.5mg

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.


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


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:


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


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

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.


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


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:


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


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

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.


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


toasted pine nuts and grated lemon zest, to garnish

crisp lettuce leaves, to serve


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

Nutty Rice

Tuesday, February 1st, 2011

A nutritious, delicious, delectable and low cholesterol rice dish that is sure to have diners asking for seconds.


1/4 tsp thyme, or 2 tsp fresh

1 bay leaf

1/2 cup parsley

1 cheesecloth

3 tbsp pine nuts, or chopped walnuts

1/4 tsp salt to taste (optional)

1-1/4 cups long-grain rice

1 tbsp virgin olive oil

1 cup vegetable stock (see September 2007)

1-2/3 cups water


Preheat oven to 350°F. Place first 3 ingredients in a piece of cheese cloth and tie with a string to make a bouquet garni. Heat oil in a heavy saucepan over medium heat. Sauté rice 1 minute or until rice is opaque and oil is absorbed. Stir in water, stock, salt and bouquet garni and bring to a boil. Immediately reduce heat to low. Cover and simmer 20-25 minutes or until rice is tender and liquid is absorbed. While rice is cooking,
place pine nuts in a shallow pan and toast in oven 5-7 minutes, or until golden. Shake pan at 3 minute intervals. Transfer to a dish to cool. Discard bouquet garni. Stir pine nuts or walnuts into rice.

Serves 4

Nutrition Facts:

Nutrition (per serving): Calories 150; % Calories From Fat 47.4%; Total Fat 7.9g; Saturated Fats 0.8g; Mono-unsaturated Fats 3.7g; Poly-unsaturated Fats 2.6g; Cholesterol 0mg; Sodium 390mg; Total Carbohydrates 17g; Dietary Fiber 0.7g; Sugar 0.8g; Protein 2.5g.

More Information:


Thiamin B1 0.12 mg
Vitamin K 130 mcg
Vitamin A 760 IU
Vitamin E 1.2 mg
Pantothenic Acid 0.26 mg
Vitamin B6 0.062 mg
Choline 5.6 mg
Riboflavin B2 0.029 mg
Vitamin D 0 IU
Vitamin B12 0 mcg

Vitamin C 10 mg
Niacin B3 1.2 mg


Sodium 390 mg
Zinc 0.76 mg
Copper 0.14 mg
Iron 1.5 mg
Calcium 21 mg
Manganese 0.82 mg
Magnesium 27 mg
Potassium 98 mg
Fluoride 92 mcg
Phosphorus 63 mg
Selenium 4 mcg

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.


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


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.


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


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.

Cream of Zucchini Soup

Tuesday, December 1st, 2009

A “cream of soup” without any dairy at all. This vegan cream of soup uses the Basic Vegetable stock from the September 2007 recipe.


1 cup minced onion

1/4 cup chopped green onions

2 tsp dark sesame oil

1/4 cup pineapple or orange juice

1/4 cup chopped parsley

1 cup chopped zucchini

1/4 cup chopped celery

4 cups Basic Vegetable Stock (see recipe for September 2007)

1/3 cup rolled oats

1 tsp salt, or to taste

1/4 tsp dried thyme

2 tsp chopped fresh dill


In a large pot over medium-high heat, saute onion and green onion in sesame oil and pineapple or orange juice for 5 minutes, stirring frequently. Add parsley, zucchini, and celery, and cook 10 minutes, stirring occasionally.

Pour in Basic Vegetable Stock, and add oats, salt, thyme, and dill. Bring soup to a boil, then lower heat to medium and simmer, covered, for 20 minutes.

Transfer soup to a blender in small amounts and puree until thick and smooth. Return to pot. Taste for seasoning, reheat, and serve.

Serves 6

Nutrition Facts

Nutrition (per serving): 112.1 calories; 28% calories from fat; 3.7g total fat; 4.8mg cholesterol; 640.9mg sodium; 323.1mg potassium; 12.5g carbohydrates; 1.1g fiber; 4.7g sugar; 5.0g protein.

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.


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


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.