I'm a little late posting this today (I usually try posting before noon, eastern US time), but not too bad. In the meantime, here are today's vegetarian offerings. Enjoy!
BERRY-APRICOT SALSA
This comes from the July/August 2014 issue of Vegetarian Times. It begins, “Not all salsas have to be savory. Try this sweet concoction as a toppy for yogurt or pancakes, or spoon some into the center of a small melon half or over ice cream for dessert.” Makes 1 1/ 2 cups in 30 minutes or less.
To view this online, click here.
1 cup raspberries, divided
2 Tbs. apricot preserves
1 cup diced fresh apricots, nectarines, or peaches
1 cup fresh blackberries
3 Tbs. chopped candied ginger
Mash 4 raspberries in medium bowl, then stir in apricot preserves to make sauce base.
Add fresh apricots, remaining raspberries, blackberries, and ginger. Toss to coat, being careful to keep berries intact. Season with salt and pepper, if desired.
Let salsa stand 5 to 10 minutes to allow flavors to meld.
nutritional information Per 1/4-cup: Calories: 66; Protein: 1 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 16 g; Cholesterol: 0 mg; Sodium: 5 mg; Fiber: 3 g; Sugar: 9 g; Vegan; Gluten-Free
VEGETARIAN CURRIED CORN SOUP
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, “A healthy a delicious recipe for curried corn soup topped with cheddar cheese and filled with flavorful shallots and spices. To make it vegan and lower in fat, simply omit the cheddar cheese, or use a dairy-free vegan cheese substitute.
“This curried corn and cheddar soup recipe is made with bell peppers, shallots, fresh or frozen corn, curry powder, and a bit of soy milk and cheddar cheese, and comes from the Soy Foods Council.
“Be sure to use a gluten-free or homemade vegetable broth, and this corn and cheese soup will be gluten-free too.”
Prep Time: 10 minutes; Cook Time: 15 minutes; Total Time: 25 minutes; Yield: 3-4 servings
To view this online, click here.
Ingredients
2 tablespoons vegetable oil
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped red bell pepper
1/4 cup minced shallots
2 tsp curry powder, or to taste
1/2 tsp salt
3 cups fresh corn or one 16-ounce bag frozen corn, thawed (about 3 cups)
1 cup vegetable stock
1/2 tsp freshly ground pepper, or to taste
3 cups plain soymilk (or another non-dairy milk substitute), divided
1/2 cup shredded cheddar cheese, divided
Preparation
Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the bell peppers; cook, stirring occasionally, until tender, about 4 minutes.
Add the shallots during the last minute; stir until tender but not browned. Add the curry powder and salt; stir for 1 minute.
Stir in the corn, vegetable stock, and pepper. Bring to a boil, reduce the heat to medium; cover and cook until the vegetables are tender, about 5 minutes.
Transfer 2 cups of the corn mixture to a blender or food processor. Add 1 cup of the soymilk. Process until the mixture is nearly smooth.
Pour the puréed mixture into the saucepan; stir in the remaining soymilk. Stir gently over medium heat until the mixture is heated through, about 5 minutes.
Sprinkle each serving with 2 tablespoons cheese.
Nutritional information: CALORIES 326 (47% from fat); Fat 17g (sat 3.9g, mono 5g, poly 7g); Protein 14.9g; Carbohydrate 35.7g; Fiber 6g; Cholesterol 16mg; Iron 1.4mg; Sodium 594mg; Calcium 60mg
SUMMER GUMBO
This comes from the June 2014 issue of Vegetarian Times, page 34. It begins, “Rather than use meat substitutes, we turned to pecans to give this gumbo its 'meaty' heft and a hit of protein. As they cook, the pecans become tender and chewy while lending the sauce a hint of nutty flavor. Feel free to spice things up with extra Cajun seasoning and hot sauce.” Serves 6.
To view this online, click here.
1/4 cup vegetable oil
1/4 cup glutinous rice flour
1 small green bell pepper, diced (1 cup)
1 small onion, diced (1 cup)
1 cup diced celery
2-3 Tbs. Cajun seasoning
2 cups low-sodium vegetable broth
2 Tbs. tomato paste
2 cloves garlic, minced (2 tsp.)
1 cup raw pecan halves
2 small yellow squash or zucchini, cut into 3/4-inch chunks (1 1/2 cups)
1 1/2 cups halved radishes
6 medium carrots, cut into 1/2-inch lengths (1 1/2 cups)
1 cup frozen cut okra or 1 1/2 cups fresh okra pods, cut 1/2-inch thick
3 cups cooked brown or white rice
6 green onions, thinly sliced (2/3 cup)
Heat oil in large saucepan or Dutch oven over medium heat. Stir in glutinous rice flour until smooth paste forms. Cook 8 to 10 minutes, or until roux is caramel-colored, stirring constantly.
Add bell pepper, onion, and celery, and stir to coat with roux. Stir in 1 cup water and Cajun seasoning, and simmer 1 to 2 minutes, scraping up any stuck-on bits from bottom of pot. Stir in broth, 2 more cups water, tomato paste, and garlic, and season with salt, if desired. Add pecans. Cover, reduce heat to medium-low, and simmer 30 minutes, stirring occasionally.
Add squash, radishes, carrots, and okra. Cover, and simmer 15 to 20 minutes more, or until vegetables are tender and sauce is thick and glistening. Serve gumbo over rice, and sprinkle with green onions.
nutritional information per 1 1/2-cup serving: Calaories: 394; Protein: 7g; Total Fat: 25 g; Saturated Fat: 2 g; Carbohydrates: 43 mg; Cholesterol: 0 mg; Sodium: 779 mg; Fiber: 7 g; Sugar: 7 g; Vegan; Gluten-Free
ALMOND JOY
This yummy recipe comes from the April 2005 issue of Vegetarian Times. While I love most of the recipes I find in Vegetarian Times, some of them really stand out, as far as I'm concerned; this is one of them. It begins, “As delicious as a candy bar, this delicate dessert whips up in an instant. Use prepared chocolate syrup to garnish the cake. If you really want to fancy it up, make your own fudge sauce, and drizzle it on before serving.” Serves 8 in 30 minutes or less.
To view this online, click here.
1 14-oz. premade angel food cake
2 12-oz. pkg. soft silken tofu
4 Tbs. confectioners’ sugar
1 Tbs. almond extract, or to taste
1 8-oz. pkg. almond paste
2 cups sliced almonds, toasted, for garnish
Chocolate syrup, as desired
Tear angel food cake into about 2×4-inch rectangles, and put about half of them into 3-quart serving dish.
Put tofu, sugar, almond extract and almond paste into blender or food processor, and purée until smooth. Pour half mixture over cake pieces, and top with remaining cake. Pour remaining mixture over cake, and garnish with almonds and drizzles of chocolate syrup. Chill, or serve immediately.
nutritional information Per SERVING: Calories: 470; Protein: 15 g; Total Fat: 23 g; Saturated Fat: 2 g; Carbohydrates: 53 g; Sodium: 380 mg; Fiber: 5 g; Sugar: 16 g
GRILLED AMERICAN SANDWICH
This is also from the April 2005 issue of Vegetarian Times. This one begins, “Inspired by the beloved Monte Cristo—a French toast sandwich typically with a savory filling of ham, turkey or chicken and melted cheese—our unusual brunch version merits applause. The addition of strawberry jam may sound odd, but trust us: The effect is delicious.” Serves 4 in 30 minutes or less.
To view this online, click here.
3 large eggs
1/2 cup skim milk
2 tsp. vanilla extract
4 slices whole wheat bread
4 2-oz. slices soy “sausage” roll
4 slices vegan Swiss or cheddar cheese
4 Tbs. strawberry jam
4 or more large strawberries, sliced, for garnish
Sprinkling confectioners’ sugar
Beat together eggs, milk and vanilla in large baking pan. Soak bread in egg mixture 5 minutes, turning several times to ensure even absorption.
Meanwhile, spray 10-inch nonstick skillet with nonstick cooking spray, press “sausage” slices flat to fit circumference of bread and cook in skillet 2 minutes; turn, and brown second side. Remove from skillet, and set aside.
Respray skillet, and cook all bread on one side over medium heat. Turn bread, and layer “sausage” slice, cheese slice and remaining “sausage” slice on inside of cooked sides of 2 slices. Top filling with cooked sides of bread, making a sandwich, with uncooked sides facing out. Brown bottom slices, and, using spatula, turn sandwiches over to brown top slices. Press down on sandwiches with spatula, and when bottoms are golden, turn again and cook 2 minutes more, or until cheese begins to melt.
Put sandwiches on plates, top each with 1 Tbs. strawberry jam and strawberries. Sprinkle with confectioners’ sugar.
nutritional information Per SERVING: Calories: 310; Protein: 20 g; Total Fat: 10 g; Saturated Fat: 1 g; Carbohydrates: 36 g; Cholesterol: 160 mg; Sodium: 680 mg; Fiber: 4 g; Sugar: 20 g
TOMATO-AND-WATERMELON SALAD
This came from Sam Sifton in an emailed newsletter from The New York Times. It begins, “Summer in a bowl: salty and sweet, with a hint of acidity. Makie it with the best tomatoes you can find, a cold watermelon, less dressing than you would think and, if you can find it, Bulgarian feta.” Makes 6 to 8 servings in 15 minutes.
To view this online, click here.
Ingredients
4 to 6 large tomatoes, ideally heirloom varieties, cut into 1 1/4-inch cubes
1 small seedless watermelon, cut into 1 1/4-inch cubes
1 teaspoon kosher salt
1/4 cup extra-virgin olive oil
2 tablespoons sherry vinegar
Kosher salt and freshly ground black pepper to taste
1 cup feta cheese, torn into large crumbles
Preparation
Combine the cubed tomatoes and watermelon in a large, nonreactive bowl and toss gently to combine. Add salt and let stand 5 to 10 minutes while you prepare the dressing.
Whisk together the oil and vinegar and season with salt and pepper to taste.
Add the cheese to the tomatoes and watermelon, then the dressing, and toss gently to combine.
Showing posts with label Summer Gumbo. Show all posts
Showing posts with label Summer Gumbo. Show all posts
Monday, July 27, 2015
Wednesday, July 15, 2015
Weekday Recipes
We're half-way through the work week...Here are today's recipes. Enjoy!
BLUEBERRY PEACH CRISP
This yummy recipe is from Kathy Kingley, About.com's American Food expert. She writes, “This version of a truly American dessert consists of ripe, juicy fruit and a crunchy sweet topping. The dessert takes it name for the crumbly mixture that bakes over the fruit into a crisp topping. To my mind, few things are as wonderful to eat than this blueberry peach crisp warm and topped with a scoop of vanilla ice cream, and I think you'll agree.” Prep Time: 20 minutes; Cook Time: 40 minutes; Total Time: 60 minutes; Yield: 8 servings.
To view this online, click here.
Ingredients
1 pint fresh blueberries rinsed and picked over
2 pounds ripe fresh peaches (about 6 medium), peeled, pitted and sliced (see note below)
3 tablespoons sugar
1 tablespoon all-purpose flour
1 tablespoon fresh lemon juice
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Topping
3/4 cup packed light brown sugar
3/4 cup all-purpose flour
6 tablespoons cold butter, cut into small pieces
3/4 cup uncooked old-fashioned or instant rolled oats
Preparation
Preheat the oven to 375°F.
Put the blueberries, peaches, sugar, flour, lemon juice and cinnamon in an 1 and 1/2 quart baking dish. Toss to mix and then spread the fruit mixture evenly in the dish.
o make the topping, put the brown sugar and flour into a medium bowl and stir to mix well. Using 2 knives or a pastry blender, cut in the butter until the mixture resembles coarse crumbs. Stir in the oats with a fork.
Sprinkle the topping evenly over the fruit, then press down gently.
Bake for 30 to 35 minutes, or until the topping is crisp and lightly browned.
Remove the crisp from the oven and set it on a wire rack to cool slightly before serving.
Note: To easily peel peaches, bring a large pot of water to a boil. Immerse the peaches in the boiling water for about a minute, then remove them with a slotted spoon and cool under cold running water. Use a paring knife to slip off the skins.
Berry Ideas
What could be more wonderful than a bowl of unadorned and perfectly fresh blueberries? Well that is hard to beat, but here are some ideas for a few ways to enjoy them at their best:
• Combine blueberries and fresh melon chunks and top with chopped fresh mint.
• Slice bananas and blueberries with a dash of orange juice and sprinkled with some cinnamon.
• Fresh pineapple chunks and blueberries tossed with finely chopped crystallized ginger.
• Spoon fresh blueberries over rice pudding.
• Fill a ready to serve cookie pie crust with ice cream and top with a mixture of fresh blueberries and raspberries.
• Mash some fresh blueberries over vanilla stir into slightly softened ice cream.
• Mix blueberries into a bowl of vanilla yogurt and top with crunchy granola.
QUICK BANANA FROZEN YOGURT
This easy recipe comes from Kimberly Kunaniec, About.com's Ice Cream & Frozen Desserts expert. She writes, “Frozen bananas are great for making frozen desserts. Not only can you dip them in chocolate and eat them as-is, but you can give them a quick spin in your food processor or Vitamix and make instant banana sorbet. This recipe adds some plain yogurt and honey to produce a creamy frozen yogurt. If you keep frozen bananas on hand (see step one of the directions), you can put this recipe together in just a few minutes whenever you want fresh frozen yogurt.” Prep Time: 2 minutes; Cook Time: 2 minutes; Total Time: 4 minutes; Yield: 6 servings
To view this online, click here.
Ingredients
4 bananas
1/4 cup honey
1/2 cup plain yogurt
Preparation
Peel the bananas and slice them into rounds. Arrange them in a single layer on a baking sheet and freeze until solid. At this point, you can store the bananas in zip-top freezer bags or make the frozen yogurt immediately.
Pulse the banana and honey in the work bowl of your food processor until the bananas are finely chopped and starting to break down into a paste.
Add the frozen yogurt, blend until thoroughly combined. Give the frozen yogurt a taste and add more sugar as necessary.
Serve immediately for a texture that is like soft-serve, or put the frozen yogurt in the freezer for 30 minutes to firm it up a little more.
Tips:
Because this is a simple base, you can always add ingredients to spice it up. A half teaspoon of cinnamon will give a warm spice to the finished yogurt, but be careful not to overdo it. Or, grate a small amount of fresh nutmeg into the dish. Just a pinch will add a little bit of something extra without becoming too overpowering.
You can substitute Greek yogurt for the regular yogurt. Because it has a more tart flavor, you may want to add more sugar. Luckily, this is an easy recipe to do so. Simply taste the frozen yogurt once the yogurt has been added and decide if you want a little more. If you don’t want to add too much honey, try using superfine or confectioner’s sugar to up the sweetness a little. These will leave less of a grainy texture than a regular granulated sugar will.
This recipe is great with walnuts. Sprinkle toasted nuts over the top or stir some in after the ice cream is finished. The flavor of walnuts is perfect with bananas. Add some fresh whipped cream and you have a perfect and non-traditional ice cream sundae.
GRILLED BRUSCHETTA
This comes from FamilyTime.com, and starts off, “This delicious tomato bruschetta is enhanced by serving with grilled Texas toast. It's a simple way to make an easy appetizer really special.” Serves: 8 servings; Prep Time: 10 minutes; Cook Time: 2 minutes.
To view this online, click here.
Ingredients
3 tablespoons olive oil
2 tablespoons red wine vinegar
2 cloves garlic, minced
1/2 teaspoon cracked black pepper
2 tablespoons chopped fresh parsley or basil leaves
2 medium tomatoes, chopped (about 2 cups)
1 package (11.25 ounces) Pepperidge Farm® Parmesan Texas Toast or Garlic Texas Toast
Directions
Stir the oil, vinegar, garlic, black pepper, parsley and tomatoes in a medium bowl and let stand for 15 minutes.
Heat the grill to medium. Grill the toast slices for 2 minutes or until they're browned on both sides and heated through.
Divide the tomato mixture evenly among the toast slices and serve immediately.
Ingredient Note:
Omit the garlic if using Garlic Texas Toast.
ITALIAN SPINACH PIE
Makes: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/626.shtml
Source: Kraft
Ingredients
1 container (16 oz.) Breakstone's or Knudsen 2% Milkfat Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
4 eggs, lightly beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup Kraft Grated Parmesan Cheese
1 tsp. dried oregano leaves
Options: Substitute 1/2 cup chopped red bell peppers for the roasted peppers.
Directions
Preheat oven to 350F. Mix all ingredients until well blended.
Pour into greased 9-inch pie plate.
Bake 40 min. or until center is set.
Nutritional Information Per Serving: Calories: 150; Protein: 15 g; Fat: 8 g; Sodium: 450 mg; Cholesterol: 125 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable + 2 Lean Meat
SUMMER GUMBO
This comes from the June 2014 issue of Vegetarian Times, page 34. It begins, “Rather than use meat substitutes, we turned to pecans to give this gumbo its 'meaty' heft and a hit of protein. As they cook, the pecans become tender and chewy while lending the sauce a hint of nutty flavor. Feel free to spice things up with extra Cajun seasoning and hot sauce.” Serves 6.
To view this online, click here.
1/4 cup vegetable oil
1/4 cup glutinous rice flour
1 small green bell pepper, diced (1 cup)
1 small onion, diced (1 cup)
1 cup diced celery
2-3 Tbs. Cajun seasoning
2 cups low-sodium vegetable broth
2 Tbs. tomato paste
2 cloves garlic, minced (2 tsp.)
1 cup raw pecan halves
2 small yellow squash or zucchini, cut into 3/4-inch chunks (1 1/2 cups)
1 1/2 cups halved radishes
6 medium carrots, cut into 1/2-inch lengths (1 1/2 cups)
1 cup frozen cut okra or 1 1/2 cups fresh okra pods, cut 1/2-inch thick
3 cups cooked brown or white rice
6 green onions, thinly sliced (2/3 cup)
Heat oil in large saucepan or Dutch oven over medium heat. Stir in glutinous rice flour until smooth paste forms. Cook 8 to 10 minutes, or until roux is caramel-colored, stirring constantly.
Add bell pepper, onion, and celery, and stir to coat with roux. Stir in 1 cup water and Cajun seasoning, and simmer 1 to 2 minutes, scraping up any stuck-on bits from bottom of pot. Stir in broth, 2 more cups water, tomato paste, and garlic, and season with salt, if desired. Add pecans. Cover, reduce heat to medium-low, and simmer 30 minutes, stirring occasionally.
Add squash, radishes, carrots, and okra. Cover, and simmer 15 to 20 minutes more, or until vegetables are tender and sauce is thick and glistening. Serve gumbo over rice, and sprinkle with green onions.
nutritional information per 1 1/2-cup serving: Calaories: 394; Protein: 7g; Total Fat: 25 g; Saturated Fat: 2 g; Carbohydrates: 43 mg; Cholesterol: 0 mg; Sodium: 779 mg; Fiber: 7 g; Sugar: 7 g; Vegan; Gluten-Free
CITRUS CHICKEN AND RICE
This is from FamilyTime.com. It starts off, "A simply delicious combination of orange juice, chicken broth and onion simmer together to flavor this delicate chicken and rice skillet dish." Serves: 4; Prep Time: 5 minutes; Cook Time: 35 minutes
To view this online, click here.
Ingredients
1 1/4 pounds skinless, boneless chicken breast half
Swanson® Chicken Stock or 1 3/4 cups Swanson® Chicken Broth
1/2 cup orange juice
1 medium onion, chopped (about 1/2 cup)
1 cup uncooked regular long-grain white rice
3 tablespoons chopped fresh parsley
Directions
Cook the chicken in a 10-inch nonstick skillet over medium-high heat for 10 minutes or until well browned on both sides. Remove the chicken from the skillet.
Stir the broth, orange juice, onion and rice in the skillet and heat to a boil. Reduce the heat to low. Cover and cook for 10 minutes.
Return the chicken to the skillet. Cover and cook for 10 minutes or until the chicken is cooked though and the rice is tender. Stir in the parsley.
Serving Suggestion: For a special touch, cook orange slices in a nonstick skillet over medium-high heat until they're lightly browned. Serve over the chicken.
Ingredient Note: We develop our recipes using a 4-to 5-ounce skinless, boneless chicken breast half per serving. However, there are a range of sizes available in-store, from the butcher counter to the meat case and the freezer section. Use whichever you prefer- just follow the recipe as written above for the best result. If you're using larger chicken breasts they may require a little longer cooking time.
BLUEBERRY PEACH CRISP
This yummy recipe is from Kathy Kingley, About.com's American Food expert. She writes, “This version of a truly American dessert consists of ripe, juicy fruit and a crunchy sweet topping. The dessert takes it name for the crumbly mixture that bakes over the fruit into a crisp topping. To my mind, few things are as wonderful to eat than this blueberry peach crisp warm and topped with a scoop of vanilla ice cream, and I think you'll agree.” Prep Time: 20 minutes; Cook Time: 40 minutes; Total Time: 60 minutes; Yield: 8 servings.
To view this online, click here.
Ingredients
1 pint fresh blueberries rinsed and picked over
2 pounds ripe fresh peaches (about 6 medium), peeled, pitted and sliced (see note below)
3 tablespoons sugar
1 tablespoon all-purpose flour
1 tablespoon fresh lemon juice
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Topping
3/4 cup packed light brown sugar
3/4 cup all-purpose flour
6 tablespoons cold butter, cut into small pieces
3/4 cup uncooked old-fashioned or instant rolled oats
Preparation
Preheat the oven to 375°F.
Put the blueberries, peaches, sugar, flour, lemon juice and cinnamon in an 1 and 1/2 quart baking dish. Toss to mix and then spread the fruit mixture evenly in the dish.
o make the topping, put the brown sugar and flour into a medium bowl and stir to mix well. Using 2 knives or a pastry blender, cut in the butter until the mixture resembles coarse crumbs. Stir in the oats with a fork.
Sprinkle the topping evenly over the fruit, then press down gently.
Bake for 30 to 35 minutes, or until the topping is crisp and lightly browned.
Remove the crisp from the oven and set it on a wire rack to cool slightly before serving.
Note: To easily peel peaches, bring a large pot of water to a boil. Immerse the peaches in the boiling water for about a minute, then remove them with a slotted spoon and cool under cold running water. Use a paring knife to slip off the skins.
Berry Ideas
What could be more wonderful than a bowl of unadorned and perfectly fresh blueberries? Well that is hard to beat, but here are some ideas for a few ways to enjoy them at their best:
• Combine blueberries and fresh melon chunks and top with chopped fresh mint.
• Slice bananas and blueberries with a dash of orange juice and sprinkled with some cinnamon.
• Fresh pineapple chunks and blueberries tossed with finely chopped crystallized ginger.
• Spoon fresh blueberries over rice pudding.
• Fill a ready to serve cookie pie crust with ice cream and top with a mixture of fresh blueberries and raspberries.
• Mash some fresh blueberries over vanilla stir into slightly softened ice cream.
• Mix blueberries into a bowl of vanilla yogurt and top with crunchy granola.
QUICK BANANA FROZEN YOGURT
This easy recipe comes from Kimberly Kunaniec, About.com's Ice Cream & Frozen Desserts expert. She writes, “Frozen bananas are great for making frozen desserts. Not only can you dip them in chocolate and eat them as-is, but you can give them a quick spin in your food processor or Vitamix and make instant banana sorbet. This recipe adds some plain yogurt and honey to produce a creamy frozen yogurt. If you keep frozen bananas on hand (see step one of the directions), you can put this recipe together in just a few minutes whenever you want fresh frozen yogurt.” Prep Time: 2 minutes; Cook Time: 2 minutes; Total Time: 4 minutes; Yield: 6 servings
To view this online, click here.
Ingredients
4 bananas
1/4 cup honey
1/2 cup plain yogurt
Preparation
Peel the bananas and slice them into rounds. Arrange them in a single layer on a baking sheet and freeze until solid. At this point, you can store the bananas in zip-top freezer bags or make the frozen yogurt immediately.
Pulse the banana and honey in the work bowl of your food processor until the bananas are finely chopped and starting to break down into a paste.
Add the frozen yogurt, blend until thoroughly combined. Give the frozen yogurt a taste and add more sugar as necessary.
Serve immediately for a texture that is like soft-serve, or put the frozen yogurt in the freezer for 30 minutes to firm it up a little more.
Tips:
Because this is a simple base, you can always add ingredients to spice it up. A half teaspoon of cinnamon will give a warm spice to the finished yogurt, but be careful not to overdo it. Or, grate a small amount of fresh nutmeg into the dish. Just a pinch will add a little bit of something extra without becoming too overpowering.
You can substitute Greek yogurt for the regular yogurt. Because it has a more tart flavor, you may want to add more sugar. Luckily, this is an easy recipe to do so. Simply taste the frozen yogurt once the yogurt has been added and decide if you want a little more. If you don’t want to add too much honey, try using superfine or confectioner’s sugar to up the sweetness a little. These will leave less of a grainy texture than a regular granulated sugar will.
This recipe is great with walnuts. Sprinkle toasted nuts over the top or stir some in after the ice cream is finished. The flavor of walnuts is perfect with bananas. Add some fresh whipped cream and you have a perfect and non-traditional ice cream sundae.
GRILLED BRUSCHETTA
This comes from FamilyTime.com, and starts off, “This delicious tomato bruschetta is enhanced by serving with grilled Texas toast. It's a simple way to make an easy appetizer really special.” Serves: 8 servings; Prep Time: 10 minutes; Cook Time: 2 minutes.
To view this online, click here.
Ingredients
3 tablespoons olive oil
2 tablespoons red wine vinegar
2 cloves garlic, minced
1/2 teaspoon cracked black pepper
2 tablespoons chopped fresh parsley or basil leaves
2 medium tomatoes, chopped (about 2 cups)
1 package (11.25 ounces) Pepperidge Farm® Parmesan Texas Toast or Garlic Texas Toast
Directions
Stir the oil, vinegar, garlic, black pepper, parsley and tomatoes in a medium bowl and let stand for 15 minutes.
Heat the grill to medium. Grill the toast slices for 2 minutes or until they're browned on both sides and heated through.
Divide the tomato mixture evenly among the toast slices and serve immediately.
Ingredient Note:
Omit the garlic if using Garlic Texas Toast.
ITALIAN SPINACH PIE
Makes: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/626.shtml
Source: Kraft
Ingredients
1 container (16 oz.) Breakstone's or Knudsen 2% Milkfat Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
4 eggs, lightly beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup Kraft Grated Parmesan Cheese
1 tsp. dried oregano leaves
Options: Substitute 1/2 cup chopped red bell peppers for the roasted peppers.
Directions
Preheat oven to 350F. Mix all ingredients until well blended.
Pour into greased 9-inch pie plate.
Bake 40 min. or until center is set.
Nutritional Information Per Serving: Calories: 150; Protein: 15 g; Fat: 8 g; Sodium: 450 mg; Cholesterol: 125 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable + 2 Lean Meat
SUMMER GUMBO
This comes from the June 2014 issue of Vegetarian Times, page 34. It begins, “Rather than use meat substitutes, we turned to pecans to give this gumbo its 'meaty' heft and a hit of protein. As they cook, the pecans become tender and chewy while lending the sauce a hint of nutty flavor. Feel free to spice things up with extra Cajun seasoning and hot sauce.” Serves 6.
To view this online, click here.
1/4 cup vegetable oil
1/4 cup glutinous rice flour
1 small green bell pepper, diced (1 cup)
1 small onion, diced (1 cup)
1 cup diced celery
2-3 Tbs. Cajun seasoning
2 cups low-sodium vegetable broth
2 Tbs. tomato paste
2 cloves garlic, minced (2 tsp.)
1 cup raw pecan halves
2 small yellow squash or zucchini, cut into 3/4-inch chunks (1 1/2 cups)
1 1/2 cups halved radishes
6 medium carrots, cut into 1/2-inch lengths (1 1/2 cups)
1 cup frozen cut okra or 1 1/2 cups fresh okra pods, cut 1/2-inch thick
3 cups cooked brown or white rice
6 green onions, thinly sliced (2/3 cup)
Heat oil in large saucepan or Dutch oven over medium heat. Stir in glutinous rice flour until smooth paste forms. Cook 8 to 10 minutes, or until roux is caramel-colored, stirring constantly.
Add bell pepper, onion, and celery, and stir to coat with roux. Stir in 1 cup water and Cajun seasoning, and simmer 1 to 2 minutes, scraping up any stuck-on bits from bottom of pot. Stir in broth, 2 more cups water, tomato paste, and garlic, and season with salt, if desired. Add pecans. Cover, reduce heat to medium-low, and simmer 30 minutes, stirring occasionally.
Add squash, radishes, carrots, and okra. Cover, and simmer 15 to 20 minutes more, or until vegetables are tender and sauce is thick and glistening. Serve gumbo over rice, and sprinkle with green onions.
nutritional information per 1 1/2-cup serving: Calaories: 394; Protein: 7g; Total Fat: 25 g; Saturated Fat: 2 g; Carbohydrates: 43 mg; Cholesterol: 0 mg; Sodium: 779 mg; Fiber: 7 g; Sugar: 7 g; Vegan; Gluten-Free
CITRUS CHICKEN AND RICE
This is from FamilyTime.com. It starts off, "A simply delicious combination of orange juice, chicken broth and onion simmer together to flavor this delicate chicken and rice skillet dish." Serves: 4; Prep Time: 5 minutes; Cook Time: 35 minutes
To view this online, click here.
Ingredients
1 1/4 pounds skinless, boneless chicken breast half
Swanson® Chicken Stock or 1 3/4 cups Swanson® Chicken Broth
1/2 cup orange juice
1 medium onion, chopped (about 1/2 cup)
1 cup uncooked regular long-grain white rice
3 tablespoons chopped fresh parsley
Directions
Cook the chicken in a 10-inch nonstick skillet over medium-high heat for 10 minutes or until well browned on both sides. Remove the chicken from the skillet.
Stir the broth, orange juice, onion and rice in the skillet and heat to a boil. Reduce the heat to low. Cover and cook for 10 minutes.
Return the chicken to the skillet. Cover and cook for 10 minutes or until the chicken is cooked though and the rice is tender. Stir in the parsley.
Serving Suggestion: For a special touch, cook orange slices in a nonstick skillet over medium-high heat until they're lightly browned. Serve over the chicken.
Ingredient Note: We develop our recipes using a 4-to 5-ounce skinless, boneless chicken breast half per serving. However, there are a range of sizes available in-store, from the butcher counter to the meat case and the freezer section. Use whichever you prefer- just follow the recipe as written above for the best result. If you're using larger chicken breasts they may require a little longer cooking time.
Monday, June 15, 2015
Meatless Monday
Monday morning, which means another Meatless Monday. Enjoy!
CURRY ROASTED CAULIFLOWER
This comes from One Green Planet's newsletter. It starts off, “Curry Roasted Cauliflower is a super easy and delicious side diesh. It is ready in less than 30 minutes from start to finish and it is also gluten-free, vegan, and paleo!” Serves 4; Cook Time: 20 minutes
To view this online, click here.
Ingredients
1 head cauliflower cut into bite size pieces (roughly 4 cups)
2 Tbsp coconut oil, melted
1 Tbsp lemon juice
1 Tbsp curry powder
1/ 4 tsp salt
Preparation
Preheat oven to 450 degrees F.
Place all ingredients in big bowl and toss to coat evenly.
Spread cauliflower evenly on a baking sheet and bake for 20 minutes.
BREADED TOFU NUGGETS
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, “Kid-friendly tofu nuggets are reminiscent of chicken nuggets and can be dipped in ketchup, barbecue sauce, ranch dressing or any of your favorite salad dressings. You can either bake or fry these easy tofu nuggets. The perfect snack or dinner for picky vegetarian and vegan eaters!” Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Yield: 2 servings
To view this online, click here.
Ingredients1 block firm or extra-firm tofu, pressed
1/3 cup soymilk
2 tbsp mustard
1 tsp onion powder
1 tsp garlic powder
1 tsp dried parsley (optional)
1/2 tsp salt
1/4 tsp black pepper
1 tbsp nutritional yeast (optional)
3/4 cup bread crumbs (panko will also work)
Preparation
First, prepare your tofu. Like most vegan tofu recipes, this one will taste best if you press the tofu first. This allows the tofu to absorb more of the flavorings and seasonings which you add to it.
Next, whisk together the soymilk, mustard, nutritional yeast and spices until smooth in a wide bowl. Place bread crumbs in a separate bowl.
Coat each piece of tofu with soymilk and mustard mixture first, then coat with bread crumbs. Fry in oil until golden brown, serve with ketchup, barbeque sauce or other dipping sauce and enjoy!
For a lower fat alternative, lay tofu piece on a covered baking sheet and bake at 350 degrees for 25 minutes, turning once, until golden brown.
Makes 2 servings of vegetarian tofu nuggets.
QUINOA PILAF WITH TEMPEH AND BROCCOLI
This comes from the April/May 2015 issue of Vegetarian Times, page 30. It starts off, “Everyone’s favorite ancient grain gets a flavor boost from a seasoned cooking liquid before it’s topped with a tempeh stir-fry.” Serves 4 in 30 minutes or less.
To view this online, click here.
Quinoa Pilaf
1 tsp. coconut oil
1 cup quinoa, rinsed and drained
1 Tbs. minced fresh ginger
2 cloves garlic, minced (2 tsp.)
1/2 cup fresh orange juice
1/2 tsp. salt
Tempeh and Broccoli
2 Tbs. coconut oil
1 8-oz. pkg. tempeh, cubed
2 tsp. minced fresh ginger
2 cloves garlic, minced (2 tsp.)
1 Tbs. minced jalapeño chile
1/2 cup fresh orange juice
1/2 cup low-sodium no-chicken broth
2 Tbs. low-sodium soy sauce
4 cups broccoli florets
1/4 cup chopped green onions
2 Tbs. chopped toasted cashews
To make Quinoa Pilaf: Heat coconut oil in medium saucepan over medium heat. Add quinoa, ginger, and garlic; sauté 1 minute. Add orange juice, 11/2 cups water, and salt. Cover, bring to a boil, then reduce heat to medium-low, and simmer 15 minutes, or until quinoa is tender.
Meanwhile, to make Tempeh and Broccoli: Heat coconut oil in large skillet over medium-high heat. Add tempeh, and cook 7 minutes, or until lightly golden, stirring occasionally. Add ginger, garlic, and chile, and sauté 30 seconds.
Add orange juice, broth, and soy sauce to tempeh, and bring to boil. Reduce heat to medium-low, and simmer, uncovered, 5 minutes. Add broccoli, and stir-fry 5 minutes, or until broccoli is crisp-tender.
Transfer Quinoa Pilaf to serving bowl. Top with Tempeh and Broccoli. Garnish with green onions and cashews.
nutritional information Per 1 1/2-cup serving: Calories: 399; Protein: 21 g; Total Fat: 19 g; Saturated Fat: 9 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 625 mg; Fiber: 6 g; Sugar: 6 g
LEMONY QUINOA BREAKFAST BOWL WITH EARL GREY STRAWBERRY COMPOTE
This comes from the June 2015 issue of Vegetarian Times, page 71. It begins, “A maple-sweetened berry compote is poured over lemon-flavored quinoa for a summer breakfast bowl.” Serves 4.
To view this online, click here.
3 Tbs. plus 1 tsp. lemon juice, divided
1 cup quinoa, rinsed and drained
1/2 tsp. salt
2 large coins fresh ginger
1/4 cup low-fat milk
1 tsp. grated lemon zest
1/4 cup pure maple syrup
1/4 cup strongly brewed Earl Grey tea
1 cup halved fresh or frozen strawberries
4 Tbs. sliced almonds
Add 3 Tbs. lemon juice and enough water to make 12/3 cups liquid in 2-cup measuring cup; pour into medium saucepan, and bring to a boil. Stir in quinoa, salt, and ginger, and reduce heat to medium-low. Cover and simmer 20 minutes, or until all liquid is absorbed. Remove from heat, and stir in milk and lemon zest. Cover, and let stand 5 minutes.
Meanwhile, bring maple syrup and tea to a boil in small saucepan over medium-high heat. Boil 6 minutes, or until liquid thickens and bubbles turn frothy. Pour over strawberries in bowl, and stir gently to coat. Stir in remaining 1 tsp. lemon juice.
Spoon 3/4 cup quinoa into each serving bowl, top each with 1/4 cup berry compote, and sprinkle each with 1 Tbs. almonds.
nutritional information Per 1-cup serving: Calories: 263; Protein: 8 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: less than 1 mg; Sodium: 303 mg; Fiber: 5 g; Sugar: 17 g; Gluten-Free
TUSCAN FARRO AND WHITE BEAN SOUP
This comes from the March 1998 issue of Vegetarian Times, and starts off, “On a recent visit to Tuscany and the glorious walled city of Lucca, I sampled this wonderfully satisfying soup. Some recipes using this grain suggest overnight soaking, but I have never found it necessary. However, to save on preparation time, you could substitute canned beans for the dried. Serve with crusty Tuscan bread.” Makes 6 servings.
To view this online, click here.
1 cup chopped red onion
1 medium leek (white and pale green part), rinsed well and sliced
2 cloves garlic, minced
1 cup chopped celery
1 cup diced peeled potatoes
14-oz. can chopped tomatoes
2 Tbs. chopped fresh sage or 2 tsp. dried
2 Tbs. chopped fresh rosemary or 2 tsp. dried
2 Tbs. chopped fresh marjoram or 2 tsp. dried
4 to 6 cups vegetable stock or broth
1 cup farro, rinsed and drained
2 cups cooked or canned white or cranberry beans (rinsed if canned)
Salt and freshly ground black pepper to taste
2 Tbs. olive oil
In large pot, heat oil over medium-high heat. Add onion, leek and garlic and cook, stirring often, until onion and leek are softened, about 10 minutes. Add celery, potatoes, tomatoes, sage, rosemary and marjoram and cook, stirring occasionally, 10 minutes.
Add stock and bring soup to a boil. Add farro and beans. Season with salt and pepper. Reduce heat to low, cover and simmer, stirring occasionally, until farro is tender, 35 to 40 minutes. (If soup becomes too thick, add a little hot water.) Serve warm.
nutritional information Per Serving: Calories: 302; Protein: 11 g; Total Fat: 6 g; Saturated Fat: 1 g; Carbohydrates: 52 g; Sodium: 89 mg; Fiber: 8 g; Vegan
SUMMER GUMBO
This comes from the June 2015 issue of Vegetarian Times, page 34. It starts off, “Rather than use meat substitutes, we turned to pecans to give this gumbo its “meaty” heft and a hit of protein. As they cook, the pecans become tender and chewy while lending the sauce a hint of nutty flavor. Feel free to spice things up with extra Cajun seasoning and hot sauce.” Serves 6.
To view this online, click here.
1/4 cup vegetable oil
1/4 cup glutinous rice flour
1 small green bell pepper, diced (1 cup)
1 small onion, diced (1 cup)
1 cup diced celery
2-3 Tbs. Cajun seasoning
2 cups low-sodium vegetable broth
2 Tbs. tomato paste
2 cloves garlic, minced (2 tsp.)
1 cup raw pecan halves
2 small yellow squash or zucchini, cut into 3/4-inch chunks (1 1/2 cups)
1 1/2 cups halved radishes
6 medium carrots, cut into 1/2-inch lengths (1 1/2 cups)
1 cup frozen cut okra or 1 1/2 cups fresh okra pods, cut 1/2-inch thick
3 cups cooked brown or white rice
6 green onions, thinly sliced (2/3 cup)
Heat oil in large saucepan or Dutch oven over medium heat. Stir in glutinous rice flour until smooth paste forms. Cook 8 to 10 minutes, or until roux is caramel-colored, stirring constantly.
Add bell pepper, onion, and celery, and stir to coat with roux. Stir in 1 cup water and Cajun seasoning, and simmer 1 to 2 minutes, scraping up any stuck-on bits from bottom of pot. Stir in broth, 2 more cups water, tomato paste, and garlic, and season with salt, if desired. Add pecans. Cover, reduce heat to medium-low, and simmer 30 minutes, stirring occasionally.
Add squash, radishes, carrots, and okra. Cover, and simmer 15 to 20 minutes more, or until vegetables are tender and sauce is thick and glistening. Serve gumbo over rice, and sprinkle with green onions.
nutritional information Per 1 1/2-cup serving: Calories: 394; Protein: 7 g; Total Fat: 25 g; Saturated Fat: 2 g; Carbohydrates: 43 g; Cholesterol: 0 mg; Sodium: 779 mg; Fiber: 7 g; Sugar: 7 g; Vegan; Gluten-Free
CURRY ROASTED CAULIFLOWER
This comes from One Green Planet's newsletter. It starts off, “Curry Roasted Cauliflower is a super easy and delicious side diesh. It is ready in less than 30 minutes from start to finish and it is also gluten-free, vegan, and paleo!” Serves 4; Cook Time: 20 minutes
To view this online, click here.
Ingredients
1 head cauliflower cut into bite size pieces (roughly 4 cups)
2 Tbsp coconut oil, melted
1 Tbsp lemon juice
1 Tbsp curry powder
1/ 4 tsp salt
Preparation
Preheat oven to 450 degrees F.
Place all ingredients in big bowl and toss to coat evenly.
Spread cauliflower evenly on a baking sheet and bake for 20 minutes.
BREADED TOFU NUGGETS
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, “Kid-friendly tofu nuggets are reminiscent of chicken nuggets and can be dipped in ketchup, barbecue sauce, ranch dressing or any of your favorite salad dressings. You can either bake or fry these easy tofu nuggets. The perfect snack or dinner for picky vegetarian and vegan eaters!” Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Yield: 2 servings
To view this online, click here.
Ingredients1 block firm or extra-firm tofu, pressed
1/3 cup soymilk
2 tbsp mustard
1 tsp onion powder
1 tsp garlic powder
1 tsp dried parsley (optional)
1/2 tsp salt
1/4 tsp black pepper
1 tbsp nutritional yeast (optional)
3/4 cup bread crumbs (panko will also work)
Preparation
First, prepare your tofu. Like most vegan tofu recipes, this one will taste best if you press the tofu first. This allows the tofu to absorb more of the flavorings and seasonings which you add to it.
Next, whisk together the soymilk, mustard, nutritional yeast and spices until smooth in a wide bowl. Place bread crumbs in a separate bowl.
Coat each piece of tofu with soymilk and mustard mixture first, then coat with bread crumbs. Fry in oil until golden brown, serve with ketchup, barbeque sauce or other dipping sauce and enjoy!
For a lower fat alternative, lay tofu piece on a covered baking sheet and bake at 350 degrees for 25 minutes, turning once, until golden brown.
Makes 2 servings of vegetarian tofu nuggets.
QUINOA PILAF WITH TEMPEH AND BROCCOLI
This comes from the April/May 2015 issue of Vegetarian Times, page 30. It starts off, “Everyone’s favorite ancient grain gets a flavor boost from a seasoned cooking liquid before it’s topped with a tempeh stir-fry.” Serves 4 in 30 minutes or less.
To view this online, click here.
Quinoa Pilaf
1 tsp. coconut oil
1 cup quinoa, rinsed and drained
1 Tbs. minced fresh ginger
2 cloves garlic, minced (2 tsp.)
1/2 cup fresh orange juice
1/2 tsp. salt
Tempeh and Broccoli
2 Tbs. coconut oil
1 8-oz. pkg. tempeh, cubed
2 tsp. minced fresh ginger
2 cloves garlic, minced (2 tsp.)
1 Tbs. minced jalapeño chile
1/2 cup fresh orange juice
1/2 cup low-sodium no-chicken broth
2 Tbs. low-sodium soy sauce
4 cups broccoli florets
1/4 cup chopped green onions
2 Tbs. chopped toasted cashews
To make Quinoa Pilaf: Heat coconut oil in medium saucepan over medium heat. Add quinoa, ginger, and garlic; sauté 1 minute. Add orange juice, 11/2 cups water, and salt. Cover, bring to a boil, then reduce heat to medium-low, and simmer 15 minutes, or until quinoa is tender.
Meanwhile, to make Tempeh and Broccoli: Heat coconut oil in large skillet over medium-high heat. Add tempeh, and cook 7 minutes, or until lightly golden, stirring occasionally. Add ginger, garlic, and chile, and sauté 30 seconds.
Add orange juice, broth, and soy sauce to tempeh, and bring to boil. Reduce heat to medium-low, and simmer, uncovered, 5 minutes. Add broccoli, and stir-fry 5 minutes, or until broccoli is crisp-tender.
Transfer Quinoa Pilaf to serving bowl. Top with Tempeh and Broccoli. Garnish with green onions and cashews.
nutritional information Per 1 1/2-cup serving: Calories: 399; Protein: 21 g; Total Fat: 19 g; Saturated Fat: 9 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 625 mg; Fiber: 6 g; Sugar: 6 g
LEMONY QUINOA BREAKFAST BOWL WITH EARL GREY STRAWBERRY COMPOTE
This comes from the June 2015 issue of Vegetarian Times, page 71. It begins, “A maple-sweetened berry compote is poured over lemon-flavored quinoa for a summer breakfast bowl.” Serves 4.
To view this online, click here.
3 Tbs. plus 1 tsp. lemon juice, divided
1 cup quinoa, rinsed and drained
1/2 tsp. salt
2 large coins fresh ginger
1/4 cup low-fat milk
1 tsp. grated lemon zest
1/4 cup pure maple syrup
1/4 cup strongly brewed Earl Grey tea
1 cup halved fresh or frozen strawberries
4 Tbs. sliced almonds
Add 3 Tbs. lemon juice and enough water to make 12/3 cups liquid in 2-cup measuring cup; pour into medium saucepan, and bring to a boil. Stir in quinoa, salt, and ginger, and reduce heat to medium-low. Cover and simmer 20 minutes, or until all liquid is absorbed. Remove from heat, and stir in milk and lemon zest. Cover, and let stand 5 minutes.
Meanwhile, bring maple syrup and tea to a boil in small saucepan over medium-high heat. Boil 6 minutes, or until liquid thickens and bubbles turn frothy. Pour over strawberries in bowl, and stir gently to coat. Stir in remaining 1 tsp. lemon juice.
Spoon 3/4 cup quinoa into each serving bowl, top each with 1/4 cup berry compote, and sprinkle each with 1 Tbs. almonds.
nutritional information Per 1-cup serving: Calories: 263; Protein: 8 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: less than 1 mg; Sodium: 303 mg; Fiber: 5 g; Sugar: 17 g; Gluten-Free
TUSCAN FARRO AND WHITE BEAN SOUP
This comes from the March 1998 issue of Vegetarian Times, and starts off, “On a recent visit to Tuscany and the glorious walled city of Lucca, I sampled this wonderfully satisfying soup. Some recipes using this grain suggest overnight soaking, but I have never found it necessary. However, to save on preparation time, you could substitute canned beans for the dried. Serve with crusty Tuscan bread.” Makes 6 servings.
To view this online, click here.
1 cup chopped red onion
1 medium leek (white and pale green part), rinsed well and sliced
2 cloves garlic, minced
1 cup chopped celery
1 cup diced peeled potatoes
14-oz. can chopped tomatoes
2 Tbs. chopped fresh sage or 2 tsp. dried
2 Tbs. chopped fresh rosemary or 2 tsp. dried
2 Tbs. chopped fresh marjoram or 2 tsp. dried
4 to 6 cups vegetable stock or broth
1 cup farro, rinsed and drained
2 cups cooked or canned white or cranberry beans (rinsed if canned)
Salt and freshly ground black pepper to taste
2 Tbs. olive oil
In large pot, heat oil over medium-high heat. Add onion, leek and garlic and cook, stirring often, until onion and leek are softened, about 10 minutes. Add celery, potatoes, tomatoes, sage, rosemary and marjoram and cook, stirring occasionally, 10 minutes.
Add stock and bring soup to a boil. Add farro and beans. Season with salt and pepper. Reduce heat to low, cover and simmer, stirring occasionally, until farro is tender, 35 to 40 minutes. (If soup becomes too thick, add a little hot water.) Serve warm.
nutritional information Per Serving: Calories: 302; Protein: 11 g; Total Fat: 6 g; Saturated Fat: 1 g; Carbohydrates: 52 g; Sodium: 89 mg; Fiber: 8 g; Vegan
SUMMER GUMBO
This comes from the June 2015 issue of Vegetarian Times, page 34. It starts off, “Rather than use meat substitutes, we turned to pecans to give this gumbo its “meaty” heft and a hit of protein. As they cook, the pecans become tender and chewy while lending the sauce a hint of nutty flavor. Feel free to spice things up with extra Cajun seasoning and hot sauce.” Serves 6.
To view this online, click here.
1/4 cup vegetable oil
1/4 cup glutinous rice flour
1 small green bell pepper, diced (1 cup)
1 small onion, diced (1 cup)
1 cup diced celery
2-3 Tbs. Cajun seasoning
2 cups low-sodium vegetable broth
2 Tbs. tomato paste
2 cloves garlic, minced (2 tsp.)
1 cup raw pecan halves
2 small yellow squash or zucchini, cut into 3/4-inch chunks (1 1/2 cups)
1 1/2 cups halved radishes
6 medium carrots, cut into 1/2-inch lengths (1 1/2 cups)
1 cup frozen cut okra or 1 1/2 cups fresh okra pods, cut 1/2-inch thick
3 cups cooked brown or white rice
6 green onions, thinly sliced (2/3 cup)
Heat oil in large saucepan or Dutch oven over medium heat. Stir in glutinous rice flour until smooth paste forms. Cook 8 to 10 minutes, or until roux is caramel-colored, stirring constantly.
Add bell pepper, onion, and celery, and stir to coat with roux. Stir in 1 cup water and Cajun seasoning, and simmer 1 to 2 minutes, scraping up any stuck-on bits from bottom of pot. Stir in broth, 2 more cups water, tomato paste, and garlic, and season with salt, if desired. Add pecans. Cover, reduce heat to medium-low, and simmer 30 minutes, stirring occasionally.
Add squash, radishes, carrots, and okra. Cover, and simmer 15 to 20 minutes more, or until vegetables are tender and sauce is thick and glistening. Serve gumbo over rice, and sprinkle with green onions.
nutritional information Per 1 1/2-cup serving: Calories: 394; Protein: 7 g; Total Fat: 25 g; Saturated Fat: 2 g; Carbohydrates: 43 g; Cholesterol: 0 mg; Sodium: 779 mg; Fiber: 7 g; Sugar: 7 g; Vegan; Gluten-Free
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