Cooking,Vegetarian,Quinoa, & vegan banana bread
This page is for any day when you want to cook vegetarian recipes.
Recipes here may be from my vegetarian cookbooks or from other sources that I may want to keep here for easy reference , when I am inspired to cook something different.
P.S. the kitchen is downstairs and the printer sometimes doesn’t work. So when I do cook from recipe on-line, I’m running up and down the stairs, 6 times to check the recipe, and burning some calories, LOL.(Oh , and I have an unused laptop that still is not hooked up to the old desktop.)
Benefits of Legumes: for example mung beans
Legumes are an essential component of a healthy vegetarian diet. Indeed, legumes are packed full of protein, fiber, minerals and vitamins making them a positive benefit to any diet. Inexpensive, with a long shelf life, easily digestible if prepared properly, filling and simply delicious and inspiring, meat eaters and tofu addicts would do their body well with a little concentration and substitution.
One of her favorite beans is the versatile oval-shaped whole green mung bean. Particularly easy to digest, especially when soaked overnight, cooked along with some spices, this mildly sweet little legume can easily be transformed into an entrée that will quell thoughts of a decadent dessert.
Recipes from Lisa’s Kitchen:
West Bengali Mung Bean and Tomato soup
Simple Lemon Rice
Lemon Brown Rice
Mung Beans Recipes:
Mung Beans with Vegetables:
1 cup of whole mung beans
1 large carrot, chopped
1 medium potato, diced
1 cup of fresh peas
3 1/2 cups of water
1 tablespoon of ghee, or a mixture of butter and oil
1/2 teaspoon of fennel seeds
1 teaspoon of cumin seeds
1 teaspoon of black mustard seeds
1 inch piece of ginger, shredded or finely chopped
1 teaspoon of turmeric
1/2 teaspoon of cayenne
1 teaspoon of ground coriander
1 teaspoon of fenugreek leaves (methi)
2 – 3 hot green chilies, chopped
1/2 teaspoon asafoetida
juice from one small lemon
sea salt to taste
Soak the mung beans in enough water to cover overnight. Drain, transfer to a large pot along with 3 1/2 cups of water. Bring to a boil, reduce the heat to low and cover and simmer for 20 minutes. Add the chopped carrot, fresh peas and potato to the mung beans. Stir, cover and continue to simmer until the vegetables are tender and the mung beans are soft – roughly 15 minutes.
Heat the ghee or butter and oil in a frying pan over medium heat. When hot, add the fennel seeds, cumin seeds and mustard seeds. Stir and fry until the mustard seeds turn grey and begin to pop. Now add the ginger, chilies, fenugreek leaves, cayenne, turmeric, coriander, and asafoetida. Stir-fry for another minute or two. Transfer this mixture to the mung beans and vegetables, along with the lemon juice and salt. Continue to cook for another five minutes so the flavours can blend.
1 cup of basmati rice
1 3/4 – 2 cups of water
1/2 teaspoon of sea salt
1 tablespoon of ghee, or a mixture of butter and oil
1 teaspoon of whole brown mustard seeds
10 fresh curry leaves (or a generous handful of dried curry leaves and a dash of basil)
freshly squeezed juice from one medium-sized lemon
1 teaspoon of finely grated lemon rind
Thoroughly rinse the rice and soak in the water for at least a couple of hours.
Bring the rice, soaking liquid, half of the lemon juice and salt to a boil in a medium pot. Immediately reduce the heat to very low, cover with a tight-fitting lid and cook for 15 – 20 minutes, or until the liquid is absorbed. Remove from heat and set aside.
Heat the oil in a frying pan over medium-high heat. When the oil is hot, add the mustard seeds. As soon as the seeds begin to pop, add the curry leaves, quickly stir and add the contents to the rice. Add the rest of the lemon juice and the rind to the rice. Gently mix the rice with a fork to combine the ingredients and serve.
**********************************West Bengali mung bean & tomato soup:
3/4 cup mung beans
6 cups water
2-inch piece cinnamon stick
1/2 teaspoon turmeric
dab of butter
2 teaspoons coriander seeds
1 teaspoon cumin seeds
1/2 teaspoon fennel seeds
1/2 teaspoon black peppercorns
4 green cardamom pods
3 tablespoons toasted sesame oil
2-3 green chilies, seeded and minced
1 tablespoon maple syrup or brown sugar
2 firm medium tomatoes, chopped
1 1/2 teaspoons sea salt, or to taste
3 tablespoons fresh coriander, chopped
Soak the beans overnight in a large saucepan or soup pot in 6 cups of water with a little yogurt whey or lemon juice added. The next day, add the cinnamon stick, turmeric and a little dab of butter to the beans, and bring to a boil. Reduce the heat to low, cover, and simmer for 40-60 minutes or until the beans are soft. Remove from heat and take out the cinnamon stick. Beat with a whisk or hand blender until smooth, and set aside.
Meanwhile, warm a cast-iron or stainless-steel frying pan over low heat. Toss in the coriander seeds, cumin seeds, fennel seeds, peppercorns, cloves and cardamom pods. Dry-roast, stirring occasionally, for about 10 minutes or until the coriander seeds are lightly browned and the mixture is fragrant. Remove the cardamom pods and crack with the back of a wooden spoon to take out the black seeds inside. Use a mortar and pestle or a coffee grinder to grind the cardamom seeds along with the other toasted seeds and spices to a powder. Transfer the spice powder to a bowl, and mix with a little water to form a paste.
When the beans are cooked, heat the sesame oil in the same frying pan used for the spices over moderately high heat. When hot, toss in the chilies and stir in the spice paste. Stir fry for 30 seconds, then stir in the maple syrup or brown sugar and cook for 1 minute, making sure if you are using brown sugar that it is blended in and there are no clumps. Add the tomatoes, sprinkle with water, and cook, stirring occasionally, for 8-10 minutes or until the tomatoes are softened and reduced.
Pour the tomato mixture into the beans, and bring the soup to a boil once again. Turn off the heat and cover, letting the soup sit for 2 minutes to let the seasonings blend in. Stir in the salt, taste for seasoning, and add the chopped coriander.
Serve hot. Makes enough for 4-6 people.
Susan’s Lite Goddess Dressing
Make this dressing more like the original by increasing the tahini a tablespoon at a time, until it tastes the way you like. Remember that the fat and calories go up as the tahini increases!
6 ounces lite firm silken tofu (1/2 pkg. of Mori-Nu)
1/4 cup water
1 1/2 tablespoons cider vinegar
2 tablespoons lemon juice
2 teaspoons low-sodium soy sauce
1/2 teaspoon salt
1/4 teaspoon sesame oil
1 tablespoon tahini
2 green onions, white parts removed, chopped
1 tablespoon chopped fresh parsley, packed
1 large clove garlic
Place all ingredients in blender and process until smooth. (The Magic Bullet worked well for this.)
Makes 10 servings of 2 tbsp. each. Per serving: 19 Calories (kcal); 1 g Total Fat; (45% calories from fat); 1 g Protein; 1 g Carbohydrate; 0 mg Cholesterol; 164 mg Sodium
Here’s a nutritional comparison of my dressing to the original:
from another blog called: Fat Free Vegan Kitchen
Italian Stuffed Mushrooms
- Olive oil
- 24 large (about 2” diameter) mushrooms, stems removed and chopped, caps reserved — I used cremini, but white mushrooms would work too.
- 1/2 cup chopped fennel bulb
- 1/4 cup chopped drained oil-packed sun-dried tomatoes
- ¼ cup green onion, chopped
- 1/3 cup ham (regular, pancetta, prosciutto), chopped
- 3-4 garlic cloves, chopped
- 1 cup mixed shredded Italian cheese (Fontina, Asiago, Parmesan, Mozzarella, etc.)
- Red pepper flakes to taste
- 1/4 cup (packed) chopped fresh basil
- 1 large egg
- Additional olive oil
Preheat oven to 350°F. Brush glass baking dish(es) that will fit all the mushrooms with oil.
Heat oil in medium skillet over medium-high heat. Add chopped mushroom stems, fennel, tomatoes, onion, ham and garlic. Sauté until stems and fennel are tender and beginning to brown, about 12 minutes; transfer to medium bowl. Cool 10 minutes. Mix in cheeses, red pepper flakes, then basil. Season filling to taste with salt and pepper. Mix in egg.
Arrange mushroom caps in prepared dish(es), cavity side up. Brush mushroom cavities lightly with additional oil. Mound filling in mushroom cavities, pressing to adhere. Bake until mushrooms are tender and filling is heated through, about 25 minutes, and serve.
Can stuff mushrooms ahead and refrigerate. Remove from the refrigerator ahead of time to take the chill off. Preheat the oven and bake.
Original recipe: Italian-Stuffed Mushrooms, Bon Appetit, March 2003
VEGAN BANANA BREAD RECIPE
9 x 5 loaf panIngredients
1 1/2 cups flour
2 teaspoons baking powder
1/2 teaspoon soda
1/4 teaspoon salt
1/3 cup oil (I use canola oil)
1/2 cup brown sugar, packed (I use organic turbinado raw sugar)
1 cup mashed banana ( about 2 bananas)
1/3 cup of milk (you can use almond, soy or oatmeal- I use organic light vanilla soy milk)Directions
Preheat oven to 350 F. Lightly grease a 9x 5 inch loaf pan with margarine or oil. (I use vegan butter)In a small bowl, combine flour, baking powder, baking soda and salt. In a large bowl, combine oil and brown sugar. Add bananas and milk and stir to combine. Add dry ingredients to wet ingredients and mix until just combined.Spread batter in the load pan and bake for 43 to 48 minutes, until bread is golden and a toothpick comes out clean. Let cool in the pan for 30 minutes. Run a knife around the edge to loosen, and turn bread out of the pan to let cool on a cooling rack. Store leftover bread covered at room temperature.Yield: 1 loaf, 10 slices
**From the book: The 100 Best Vegan Baking Recipes by Kris Holechek**
2 tablespoons olive oil
6 – 8 cloves garlic thinly sliced
1/2 teaspoon crushed red pepper flakes
1 lb extra firm tofu, diced
4 roma tomatoes, diced
2 tablespoons fresh thyme
2 tablespoons fresh oregano
1/2 cup mixed olives, roughly chopped
1 tablespoons capers
1/4 teaspoon salt, or to taste
Preheat a large heavy bottomed pan over medium heat. Saute the garlic in the olive oil until lightly browned, but be careful not to burn. 3 minutes ought to do it. Add the red pepper flakes and the tofu and saute for about 10 minutes, until tofu is browned. Add a little extra oil if necessary.
Mix in tomatoes, thyme, oregano and oregano and cook for about 5 minute, until tomatoes are a bit broken down but still whole. Add olives, capers and salt to taste. Cook just until heated through.
Greens in general are a Super healing source of Vitamin A-carotene( hidden by chlorophlyll pigment that makes greens green.).B-complex vitamins, flate, vitamin C, iron and calcium ( ounce for ounce, collards, dandelion greens have as much or more calcium than cow’s milk).
A word of warning, spinach, sorrel, beet greens, and swiss chard contain oxalates which interfere with the body’s uptake of iron and calcium. To compensate- Add a calcium rich creamy dairy dressing ( see dairy substitutes and add a vitamin -C- rich fruit or vegetable to enhance vitamin absorption.
Low-fat creme Fraiche alternative
No Cholesterol Carrot and Chip dip:
Combine 1 cup plain soft tofu , 1/4 cup of nut or vegetable oil, 2 Tablespoons dry cottage cheese, and 2 Tablespoons fresh carrot juice. Puree until creamy. Makes 1 cup with 30 % less fat than real cream fraiche.
In general, the darker the leaf, the heftier the Vitamin A- up to fifty times more than the popular paler greens.
Greens will help prevent fatigue and anemia thanks to their folate, which builds red blood cells and contributes to gene building.
Salad greens are also anti-aging eats. “In Shakespeares’s time, salads were known as the fountain of youth and eaten as spring tonics.”
There are several beneficial effects of greens. The B-complex vitamins contribute to the health and growth of hair, nails and skin. The sceon, the combination of betacarotene and Vitamin C protect the body’s immune system from viruses and diseases of aging.
Buying, Storing and Using:
Iceberg is the best keeper ( four to seven days), and spinach, the worst at one to two days. Wrap all fresh greens loosely and store in the vegetable crisper section in your refrigerator. To prevent spoilage, store greens between 32 and 40 degrees Fahrenheit., and store away from ethylene producing fruits such as apples.
The five better – cooked – then – raw leafy greens are:
dandelion, chicory, burdock, lambs quarters, and chard (Swiss chard).
There are three ways to cook them:
1. Steam, drain, and toss in hot oil and herbs lemon juice.
2. Steam and toss to flavor rice and other whole grains
3. Blanch outer leaves and use in place of cabbage leaves to wrap vegetable, grain and bean fillings.
One average head of lettuce ( 1 and 1/4 pounds) will provide the following quantities.
shredded 2 1/2 quarts
wedges 4-6 wedges
torn pieces 2 1/2 quarts
cups 5-6 cups
Try making lettuce cups:
Place a head of iceberg lettuce on a work surface. Gently separate leaves and lift from head. Fill with any main dish salad mixtures, sandwich fillings or fruit and vegetable combinations.
Six Quick Fix Salt -Free Dressings
1. Rice vinegar with crushed coriander seed and fresh ground pepper
2. Apple cider vinegar with freshly grated nutmeg or cinnamon.
3. Flavored vinegars ( such as tarragon, basil, garlic or raspberry or blueberry ) with freshly grated citrus peel.
4. Low-fat yogurt with crushed mustard seed and minced fresh herbs.
5. Red wine vinegar with garlic, puree of roasted sweet red pepper, and a pinch of dried mustard.
Book called : Super Healing Foods
- 4 garlic cloves, minced and then mashed
- 2 15-oz cans of garbanzo beans (chickpeas), drained and rinsed
- 2/3 cup of tahini (roasted, not raw)
- 1/3 cup freshly squeezed lemon juice
- 1/2 cup water
- 1/4 cup olive oil
- 1/2 teaspoon of salt
- Pine nuts (toasted) and parsley (chopped) for garnish
1 In a food processor, combine the mashed garlic, garbanzo beans, tahini, lemon juice, 1/2 cup water, and olive oil. Process until smooth. Add salt, starting at a half a teaspoon, to taste.
2 Spoon into serving dish and sprinkle with toasted pine nuts and chopped parsley.
Serve with crackers, raw dip vegetables such as carrots or celery, or with pita bread. You can cut the pita bread into thin triangles, brush with olive oil and toast for 10 minutes in a 400°F oven to make pita chips with which to serve the hummus.
Makes about 3 cups.
Quinoa is similar to the grain amaranth ( native to Mexico). Quinoa is traditionally grown in South America, but has recntrly begun to be cultivated in the Rocky mountains of Colorado. It thrives in thin air, low rainfall, and high altitudes.
Having 16 percent protein , it surpasses other grains in quantity and quality of protein with substantial amounts of all the amino acids. It is rich in the minerals,particularly calcium, phosphorus , and iron. It also provides a wide-range of B-Complex vitamins as well as Vitamin E. Quinoa is mild and distinctively nutty; it’s texture is very light and fluffy. It has a quick cooking time.
Quinoa and Summer Squash Saute
Yield: 4 to 6 servings
1 Tablespoon safflower oil
1 cup Quinoa
2 cups water or vegetable stock
2 TBSP olive oil
1 medium onion ,chopped
2 cloves garlic, minced
2 medium zucchinis (about 1 and 1/2 pounds) or
1 zucchini and 1 medium pattypan squash, sliced into bite sized pieces
6 large or 10 medium mushrooms sliced
1 0r 2 green chilies , seeded and minced
2 to 3 Tablespoons chopped cilantro or fresh parsley
1 tsp oregano
1/2 tsp ground cumin
salt and freshly ground pepper to taste
Heat the safflower oil in a large heavy skillet.
Toast the Quinoa until it is lightly browned and aromatic about 5 minutes.
In the meantime, bring the water or stock to boil in a heavy saucepan. Stir in the quinoa and cook as directed on the package.
Heat the olive oil in the same heavy skillet.
Add the onion and garlic and saute over moderate heat until it is translucent.
Add the squashes , mushrooms, and chilies, and stir-fry until the squashes are touched with golden spots ( hmm, ,I use the green zucchinis and have yet to see golden spots?)
Stir in the cooked quinoa , along with the seasonings. Cook over very low heat , stirring frequently, for 8-10 minutes. Serve at once.