May 8, 2011 at 10:47 am (broccoli florets, brown rice, canned garbanzos, carrots, cauliflower, coconut milk, cooked garbanzo beans, curry powder, fresh green peas, frozen broccoli, frozen peas, garlic, ground cumin, Indian, kale, light soy sauce, Main Dish, mushrooms, onion, potatoes, red pepper (cayenne), squash, stovetop, sweet potatoes, turmeric, vegetable stock)
Makes 6 servings
The vegetables listed below are favorites, but any vegetables you have on hand can be used along with the coconut milk and spices. If you decide to use coconut milk, it is important to note that this product has a high fat content and should be used in moderation. Try lite coconut to get the sweet nutty coconut flavor without all the fat. Cauliflower, squash, and sweet potatoes are other tasty choices. This is a great way to use up “going-bad” fresh or frozen vegetables! Serve over rice or your favorite whole grain.
1 cup uncooked brown rice
2 cups water
1 large onion, sliced
4 garlic cloves, chopped (about 4 teaspoons)
3 large carrots, chopped
¼ cup vegetable broth or water
1 ½ tablespoons curry powder
1 teaspoon ground cumin
½ teaspoon turmeric
pinch cayenne pepper
1 medium potato, chopped (peeling optional)
3 cups chopped kale
2 cups chopped broccoli florets, or 1 10-ounce package frozen chopped broccoli florets
8 mushrooms, sliced
1 15-ounce can garbanzo beans, drained and rinsed, or 1½ cup of cooked garbanzo beans
1 cup fresh or frozen green peas
1 cup lite coconut milk, or 1 cup non-dairy milk + 1 teaspoon
coconut extract
3 tablespoons reduced-sodium soy sauce
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Bring rice and water to a boil in a medium saucepan. Lower heat and simmer, covered, until all the water is absorbed (about 30 minutes).
In a large saucepan, sauté onion, garlic, and carrots in vegetable broth or water on medium-high heat until onion becomes translucent. Add curry, cumin, turmeric, and cayenne. Cook for 2 to 4 minutes, stirring often. Add potato, kale, broccoli, mushrooms, beans, peas, and coconut milk or non-dairy milk mixture. Cover and reduce heat to medium-low. Simmer for 10 to 20 minutes, stirring occasionally, until potato can be pierced easily with a fork. Sprinkle with soy sauce before serving.
Per serving (1/6 of recipe): 320 calories; 5.2 g fat; 2.5 g saturated fat ; 14.7%
calories from fat; 0 mg cholesterol; 12.3 g protein; 59.3 g carbohydrate; 5.9
g sugar; 12.3 g fiber; 407 mg sodium; 115 mg calcium; 4.7 mg iron; 37.7 mg
vitamin C; 6312 mcg beta-carotene; 1.7 mg vitamin E
Recipe by Jennifer Reilly, R.D.
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May 8, 2011 at 10:36 am (Appetizers, black pepper, blender, canned garbanzos, cooked garbanzo beans, food processor, garlic, ground cumin, lemon juice, Middle Eastern, no-cook, Quick Dishes, roasted red peppers, scallions, tahini, Vegetarian)
Makes about 2 cups (8 ¼-cup servings)
Spread hummus on whole-wheat pita bread or serve as a dip for vegetables. This version is lower in fat than most commercial varieties, which is important when it comes to reducing hormone-dependent cancer risk and keeping your immune system operating smoothly.
1 15-ounce can garbanzo beans, or 1½ cups of cooked garbanzo beans
1 tablespoon tahini
¼ cup lemon juice
3 green onions, chopped
1 tablespoon chopped garlic (about 3 cloves)
1 teaspoon ground cumin
½ teaspoon black pepper
½ cup roasted red peppers, packed in water
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If using canned garbanzo beans, drain them, reserving liquid, and rinse beans. Place beans, tahini, lemon juice, green onions, garlic, cumin, black pepper, and roasted peppers in food processor or blender and process until smooth. Add reserved bean liquid, or if using cooked beans, water or vegetable broth, as
needed for a smoother consistency.
Per ¼-cup serving: 80 calories; 2.1 g fat; 0.3 g saturated fat ; 23.3% calories
from fat; 0 mg cholesterol; 3.9 g protein; 12.5 g carbohydrate; 1.4 g sugar; 2.8 g
fiber; 32 mg sodium; 36 mg calcium; 1.6 mg iron; 23.5 mg vitamin C; 299 mcg
beta-carotene; 0.4 mg vitamin E
Recipe by Jennifer Reilly, R.D.
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November 2, 2010 at 1:55 pm (Autumn, canned garbanzos, cauliflower, cilantro, garlic, Mexican, mozzarella, olive oil, oven, parmesan, red pepper flakes, Side dish)
Preparation: 10 minutes
Bake: 30 minutes
Total: 40 minutes
Yield: 10 servings
2 heads of cauliflower, separated into florets (about 7 cups)
1 can (15 oz) chickpeas, drained
6 cloves garlic, sliced
1/2 tsp. red pepper flakes
2 tbsp. olive oil
1 cup shredded mozzarella cheese
2 tbsp. grated Parmesan cheese
1 tbsp. chopped cilantro
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Preheat oven to 400 degrees.
Spread the cauliflower florets and chickpeas on the bottom of a 15x10x1-inch pan. Sprinkle with garlic and chili flakes, drizzle with oil.
Bake for 30 minutes.
Transfer vegetables to a serving bowl. Add cheese and cilantro, stir lightly.
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October 27, 2010 at 2:45 pm (Appetizers, canned garbanzos, extra virgin olive oil, food processor, garlic, ground cumin, lemon juice, Middle Eastern, no-cook, salt, tahini)
This dish makes a wholesome accompaniment for sandwiches and salads.
Serves 8.
3 T fresh lemon juice
3 T water
2 T tahini
1 t ground cumin
2 t extra-virgin olive oil
1/2 t minced garlic
1/4 t salt
1 (15 1/2 oz) can chickpeas, rinsed and drained
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1. Combine first 8 ingredients in a food processor; process until smooth.
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October 8, 2010 at 5:23 pm (7 ingredients or less, Appetizers, canned garbanzos, extra virgin olive oil, food processor, lemon juice, no-cook, Quick Dishes, red pepper (cayenne), salt, tahini)
Serve with red pepper slices and baby carrots.
1 C rinsed and drained canned chickpeas
2 T lemon juice
1 T tahini
1/4 t salt
1/8 t ground red pepper
3 T extra-virgin olive oil
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Combine chickpeas, lemon juice, tahini, salt and red pepper in a food processor; process until well blended. Gradually add olive oil; process until smooth.
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June 11, 2010 at 7:18 pm (Appetizers, blender, canned garbanzos, cooked garbanzo beans, cumin, food processor, garlic, ground coriander, lemon juice, Middle Eastern, no-cook, oil-cured black olives, Quick Dishes, red pepper (cayenne), roasted red peppers, salt, tahini)
Thanks to the roasted red peppers, this assertively flavored hummus takes on a festive salmon color. Make it as hot as you like by adding cayenne pepper to taste. Serve the hummus with warm pita triangles or stuffed into whole pitas with shredded lettuce and chopped tomato.
Makes 1 1/2 cups.
1 3/4 C cooked chickpeas OR 15-oz can chickpeas, drained (reserve juice)
1/2 C diced roasted red bell pepper
3 T tahini
2 T fresh lemon juice or to taste
1 large clove garlic, halved
2 t ground coriander
1 t cumin seeds
1/8 t cayenne pepper or to taste
1 t salt or to taste
Oil-cured black olives for garnish
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In food processor or blender, add all ingredients except olives and process until smooth. If mixture seems too thick, blend in 1 to 3 tablespoons of reserved chickpea liquid to create desired consistency. (It should be fairly thick for a sandwich filling, thinner for a dip.) Taste and add more lemon juice cayenne and/or salt if needed. Transfer to bowl and garnish with olives.
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September 11, 2009 at 12:03 pm (canned garbanzos, carrots, celery, garbanzos, Main Dish, onion, pepper, Quick Dishes, salt, stovetop, vegetable oil, Vegetarian, whole wheat flour)
Makes 6 servings
2 cups cooked chickpeas, drained and mashed
1 stalk celery, finely chopped
1 carrot, finely chopped
¼ cup small onion, peeled and finely chopped
¼ cup whole wheat flour
salt and pepper to taste
2 teaspoons vegetable oil
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Mix all ingredients (except the cooking oil) together in a large bowl. Divide to form 6 burger-shaped patties. Fry in a lightly-oiled nonstick skillet over medium-high heat until golden brown on one side. Turn and brown the other side. Serve on whole wheat rolls with lettuce and tomato or your favorite condiments.
NOTE: Canned beans will also work well if you are short on time. Just be sure to rinse well to remove excess salt.
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September 11, 2009 at 11:07 am (7 ingredients or less, canned black beans, canned garbanzos, chili powder, ground cumin, Mexican, mexican-style corn, salsa, slow cooker, Vegetarian)
Sylvia Sivley – Schenectady, NY
1 15-oz can garbanzo beans
1 15-oz can black beans
1 24-oz jar of your favorite salsa
2 tbsp chili powder (or more to taste)
1 tbsp cumin
1 cup water
1 15-oz can Mexican-style corn (optional)
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Turn crockpot on low heat. Mix all ingredients together in crockpot. Cover and cook 4-6 hours (depending on thickness you desire).
Notes: Adding the corn makes a nice accent on the black beans. Not only does this chili taste wonderful; it is pretty also!
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July 18, 2009 at 1:00 pm (7 ingredients or less, bacon bits, blue cheese, canned garbanzos, cherry tomatoes, fresh tomatoes, no-cook, Quick Dishes, romaine, Salad, Summer, vinaigrette)
Makes: 2 servings
Total Time: 17 min
6 cups romaine lettuce, torn into bite-sized pieces
6 oz. canned garbanzo beans, rinsed and drained
1 cup diced tomatoes or cherry tomatoes, halved
1/4 cup crumbled blue cheese
2 tablespoons bacon bits
1/4 cup olive oil vinaigrette
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Arrange lettuce on a platter.
Arrange beans, tomatoes, blue cheese and bacon bits over lettuce.
Just before serving, drizzle dressing over salad and toss well. Serve on chilled plates.
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June 8, 2009 at 3:20 pm (7 ingredients or less, canned garbanzos, cherry tomatoes, cucumbers, lemon juice, no-cook, pitted ripe olives, Quick Dishes, Salad, Summer)
1/2 C chickpeas, rinsed and drained
1/2 C halved cherry tomatoes
1 cucumber, chopped
10 large black olives
1 T lemon juice
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Toss all ingredients together. Makes 1 serving.
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