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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October 26, 2010 at 1:56 pm (light soy sauce, Main Dish, olive oil, pepper, portabello mushrooms, salt, shallots, sour cream, stovetop, tomato paste, vegetable stock, whole-wheat noodles, worcestershire sauce)
Serves 4.
2 T olive oil
3 T minced shallots
6 sliced portobello mushroom caps
1/4 t salt
1/4 t pepper
3/4 C vegetable broth
1/4 C light sour cream
2 T tomato paste
2 t Worcestershire sauce
1 T low-sodium soy sauce
8 oz cooked whole-wheat noodles
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Heat oil in a large saute pan over medium-low heat. Add shallots and saute for 2 minutes. Add mushroom caps. Saute until soft, about 5 to 8 minutes. Season with salt and pepper. Add broth, sour cream, tomato paste, Worcestershire sauce and soy sauce. Lower heat and simmer for 5 minutes. Adjust seasonings. Serve over whole-wheat noodles.
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July 16, 2010 at 3:24 pm (escarole, mushroom tortellini, olive oil, onion, Quick Dishes, shiitake mushrooms, soup, stovetop, vegetable stock)
Don’t be misled into thinking that a great tasting homemade soup needs long, slow cooking–this satisfying soup is ready in just 15 minutes.
Serves 6.
2 t olive oil
1 small onion, finely chopped (1/2 C)
3 shiitake mushrooms, sliced (1/2 C)
7 C vegetable broth
5 C chopped escarole
9-oz pkg mushroom tortellini, cooked
Grated Parmesan cheese (optional)
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In large pot, heat oil over medium heat. Add onion and mushrooms and cook, stirring often, until softened, about 3 minutes. Add vegetable broth and heat through. Add escarole and cook 2 minutes. Add cooked toretllini and heat through. Serve with Parmesan cheese if desired.
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June 12, 2010 at 1:48 pm (all-purpose flour, black pepper, dried mushrooms, dried thyme, mushrooms, onion, salt, sauce, stovetop, vegetable oil, vegetable stock, Vegetarian, walnuts)
This gravy gets its flavor from dried mushrooms and browned flour. But burned flour is bitter, so cook carefully. Brown flour has half the thickening capacity of white flour, so this recipe calls for 8 tablespoons, just enough to thicken the gravy nicely. This can be made a day in advance and refrigerated.
Makes 5 cups.
2 C boiling water
1 C dried wild mushrooms
8 T unbleached all-purpose flour
1 medium onion, finely chopped
1 T vegetable oil
3 C vegetable stock
1 C walnuts, toasted and finely chopped
1 t salt
1/2 t freshly ground black pepper
1/4 t dried thyme
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In bowl, pour boiling water over mushrooms. Let steep 20 minutes.
In nonstick skillet over medium-high heat, brown flour, stirring constantly, until color is deep amber, about 3 minutes. Be careful not to burn. Scrape flour onto plate to cool.
In skillet, saute onion in oil until translucent, about 3 minutes. Set aside.
Drain mushrooms, reserving liquid. Rinse mushrooms to remove all sand and grit. Chop finely. Strain reserved steeping liquid through paper coffee filter to remove sand.
In 3-quart saucepan, combine flour with a little stock, whisking to combine until smooth. Add remaining stock and mushroom liquid. Cook over medium heat, whisking constantly until thickened. Add mushrooms, onion, walnuts, salt, black pepper and thyme. Cook until heated through, about 5 minutes.
Variation: Substitute 8 ounces finely chopped fresh mushrooms, sauteed until browned in 1 T oil, for dried mushrooms. Increase vegetable stock to 1 quart.
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June 11, 2010 at 5:26 pm (7 ingredients or less, beef broth, broccoli florets, chicken broth, garlic, lemon juice, Quick Dishes, red pepper flakes, sesame oil, Side dish, soy sauce, stovetop, vegetable stock, Vegetarian)
This simple side dish features good-for-you broccoli with a spicy sesame sauce; it will win over anyone who habitually avoids green vegetables.
Serves 8.
4 C trimmed fresh or frozen broccoli florets
2 cloves garlic, minced
2 T stock
1 T dark sesame oil
Pinch red pepper flakes
2 t soy sauce
1 t lemon juice
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Place broccoli, garlic and stock in large skillet or wok; cover and set over medium-high heat. Cook until broccoli is bright green, 2 to 3 minutes. Add remaining ingredients; cover and shake well to coat broccoli with sauce. Uncover and cook, stirring frequently, for 3 minutes.
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June 9, 2010 at 7:36 pm (baking potatoes, beef broth, broccoli, broiler, chicken broth, garlic, Main Dish, microwave, olive oil, onion, Quick Dishes, red bell peppers, ricotta cheese, stovetop, sunflower seed kernels, swiss cheese, vegetable stock)
Although this can be served as a dinner entree, you can fix it any time of day. It takes only minutes to cook potatoes in the microwave oven.
Serves 4.
4 large baking potatoes, scrubbed
1/4 C vegetable stock or canned broth
1 t olive oil
1/2 C finely chopped onion
2 cloves garlic, minced
1/4 C chopped red bell pepper
1/2 C chopped broccoli
1 T toasted sunflower seeds
1/2 C part-skim ricotta cheese
1/2 C shredded low-fat Swiss cheese
2 T finely chopped green onions
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Pierce potatoes several times with a fork Microwave on high power until very tender when pierced with knife tip, turning once.
Meanwhile, in medium skillet, heat stock and oil over medium-high heat. Add onion, garlic, bell pepper, broccoli and sunflower seeds. Cook, stirring often, until vegetables begin to soften, about 5 minutes. Remove from heat. Stir in ricotta. Set aside.
Preheat broiler. Remove potatoes from microwave, let cool slightly, then split tops open lengthwise. Transfer split potatoes to baking dish. Spoon vegetable mixture into potatoes. Top with cheese and green onions. Broil until cheese melts, about 2 minutes.
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February 9, 2010 at 3:27 pm (butter, carrots, celery, celery leaves, celery seed, cheese, corn, dill weed, eggs, flour, fully cooked ham, ground beef, ground chicken, ground pork, ground turkey, marjoram, milk, nutmeg, onion, paprika, pepper, potatoes, salt, sharp cheddar cheese, soup, stovetop, vegetable stock, yogurt)
Serves 3 – 4.
2 T butter
1/2 C chopped onion
3 C diced potatoes
2 C water or vegetable broth
1/2 t salt
1/4 t pepper
1/4 C chopped celery with leaves, optional
1/2 C diced or shredded carrots, optional
1/8 – 1/4 t ground nutmeg, dried marjoram, ground celery seed, dried dill weed or paprika
3 C milk
3 T flour
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Melt butter in large saucepan. Add onion. Saute until translucent. Add potatoes, water or broth, salt, pepper, celery, carrots and spice. Cover and cook until vegetables are tender, about 15 minutes. For a creamier soup, remove some of the cooked potatoes, puree them and return to the saucepan.
Mix milk and flour together until smooth. Add to soup and cook until thickened, stirring constantly.
Ham or cheese variation: Add 1 C cubed cooked ham or 1 C shredded sharp cheddar cheese
Cheeseburger variation: Add 1/2 lb browned ground meat and 1 C shredded cheese. Right before serving, stir in 1/4 C plain yogurt.
Dumpling variation: Combine 1 large beaten egg, 1/2 C flour and 2 T milk. Drop dough by teaspoons into simmering soup. Simmer 5 more minutes.
Corn variation: Use 1 C potatoes and add 2 C corn.
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December 27, 2009 at 3:08 pm (all-purpose flour, canned black beans, coarse kosher salt, corn tortillas, frozen corn, frozen cut spinach, ground cumin, Main Dish, Mexican, olive oil, oven, pepper, pepper jack cheese, scallions, stovetop, tomato paste, vegetable stock)
Prep: 30 minutes
Total: 55 minutes
Serves 8
2 tablespoons olive oil, plus more for baking dishes
2 teaspoons ground cumin
1/4 cup all-purpose flour
1/4 cup tomato paste
1 can (14 1/2 ounces) reduced-sodium vegetable broth
Coarse salt and ground pepper
3 cups grated pepper Jack cheese (12 ounces)
1 can (15 ounces) black beans, rinsed and drained
1 box (10 ounces) frozen chopped spinach, thawed and squeezed dry
1 box (10 ounces) frozen corn kernels, thawed
6 scallions, thinly sliced, white and green parts separated
16 corn tortillas (6-inch)
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1. Make sauce: In a medium saucepan, heat oil over medium. Add 1 teaspoon cumin, flour, and tomato paste; cook, whisking, 1 minute. Whisk in broth and 3/4 cup water; bring to a boil. Reduce to a simmer, and cook until slightly thickened, 5 to 8 minutes. Season with salt and pepper, and set aside.
2. Make filling: In a large bowl, combine 2 cups cheese, beans, spinach, corn, scallion whites, and remaining 1 teaspoon cumin; season with salt and pepper.
3. Preheat oven to 400 degrees. Lightly oil two 8-inch square baking dishes; set aside. Stack tortillas, and wrap in damp paper towels; microwave on high for 1 minute. Or stack and wrap in aluminum foil, and heat in oven for 5 to 10 minutes. Top each tortilla with a heaping 1/3 cup of filling; roll up tightly and arrange, seam side down, in prepared baking dishes.
4. Dividing evenly, sprinkle enchiladas with remaining 1 cup cheese, and top with sauce. Bake, uncovered, until hot and bubbly, 15 to 20 minutes. Cool 5 minutes; serve garnished with scallion greens.
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June 5, 2009 at 1:41 pm (Autumn, brown lentils, canola oil, carrots, cauliflower, cilantro, curry powder, garlic, Main Dish, onion, salt, stovetop, Summer, vegetable stock, Vegetarian, yogurt)
PREP: 20 min
COOK: 35 min
Serves 4.
3 tsp canola oil
4 c cauliflower florets, cut into small pieces (12–16 oz)
½ c chopped onion (1 small)
½ c chopped carrot (1 medium)
1 c dried brown lentils
2 tsp minced garlic
1 tsp curry powder
1½ c reduced-sodium vegetable broth
¼ tsp salt
½ c fat-free plain yogurt
fresh cilantro leaves
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1. Heat a large, deep skillet over medium-high heat. Add 2 tsp of the oil. Heat for 1 minute. Add the cauliflower. Cover and cook, tossing occasionally, for 5 minutes, or until the cauliflower is lightly charred. Reduce the heat if the cauliflower is browning too quickly. Remove the cauliflower to a plate. Set aside.
2. Return the skillet to medium heat. Add the remaining 1 tsp of oil and the onion and carrot. Cook, stirring, for 3 minutes, or until the vegetables start to soften. Stir in the lentils, garlic, and curry powder. Cook, stirring, for 3 minutes to coat the lentils with the seasonings. Add the broth. Bring almost to a boil. Partially cover the pan and reduce the heat. Simmer for about 20 minutes, or until the lentils are almost tender.
3. Add the cauliflower to the skillet. Partially cover and simmer for about 5 minutes, or until the cauliflower is tender and the lentils are cooked. Stir in the salt.
4. Spoon into 4 pasta bowls. Divide and dollop on the yogurt. Garnish with cilantro.
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May 9, 2009 at 4:07 pm (apple juice, blender, canned black beans, canned chopped green chiles, canned plum tomatoes, carrots, celery, chili powder, garlic, granulated sugar, ground cumin, honey, jalapeños, Main Dish, monterey jack cheese, onion, pepper, Quick Dishes, salt, sour cream, stovetop, vegetable stock, yogurt)
1/2 C apple juice
2 C chopped onions
1/2 C chopped celery
1/2 C chopped carrots
2 to 3 T minced garlic
2 t ground cumin
4 t chili powder, or to taste
4 C canned black beans, drained and rinsed
2 C vegetable stock
2 t honey OR sugar
1/4 C canned chopped mild green chilies OR jalapenos
16 oz canned plum tomatoes, chopped
Salt and pepper to taste
1/3 C grated Monterey Jack cheese
1/2 C sour cream OR yogurt
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In a large Dutch oven over medium-high heat, bring apple juice to a boil. Add onions; saute, stirring, 2 minutes. Add celery, carrots, garlic, cumin and chili powder to taste; saute, stirring 3 minutes.
Add black beans, stock, honey or sugar, chilies and tomatoes. Increase heat to high; cover pot and bring chili to a boil. Reduce heat to medium-high; simmer, covered, 10 minutes, stirring occasionally.
To thicken, place 1 C chili in blender and carefully puree on low speed. Return pureed chili to pot. Adjust seasonings. Stir in cheese, top each bowl with a dollop of sour cream or yogurt and serve. Serves 4 to 6.
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