Guest guest Posted August 29, 2002 Report Share Posted August 29, 2002 Carrot and Coriander Soup (submitted by JulieM) It is best to use organic carrots or those with the tops still on to get the flavour - and don't skimp on the coriander! 12 Medium carrots, peeled and roughly chopped 1 large handful fresh coriander 1 clove garlic, crushed 1/2 tsp grated nutmeg (freshly grated is nicest) 1/4 pint semi-skimmed milk 1 1/2 pints vegetable stock Small knob of margarine Freshly ground black pepper/Sea Salt Cook all the ingredients except the coriander together in a pressure cooker for half an hour (or boil until soft). Chop the coriander and add to the cooked mixture then roughly blend in a liquidiser. *************** Watercress and Onion Soup Submited by Stephanie Jones 2 large bunches of watercress (or 2 packets) 1 large onion 2 medium sized potatoes 1 pint of vegetable stockl salt & pepper teaspoon of oil Firstly put potatoes on to boil, while they are cooking chop onions and fry in oil with watercress which will reduce down quickly. Add salt and pepper and stock, then throw in potatoes which should be very soft, simmer for a while then liquidize. Absolutely gorgeous! ***************** Tagliatelle With Mushrooms (submitted by little miss) Serves 4 Per portion there are 241 calories, 2.4g of fat. 1 small onion, finely chopped 2 garlic cloves, crushed 150ml/1/4pint/2/3 cup vegetable stock 225g mixed fresh mushrooms 60ml/4 tbsp white or red wine 10ml/2 tsp tomato puree 15ml/1 tbsp soy sauce 5ml/1 tsp chopped fresh thyme 30ml/2 tbsp chopped fresh parsley plus extra for garnish 225g fresh sun-dried tomato and herb tagliatelle salt and pepper shavings of Parmesan to serve (optional) To make it put the onion and garlic into a pan with the stock, then cover and cook for 5 minutes or until tender. Add the mushrooms (quartered if small or sliced if large), wine, tomato puree and soy sauce. Cover and cook for 5 minutes. Remove the lid from the pan and boil until the liquid has reduced by hal. Stir in the chopped fresh herbs and season to taste. Cook the fresh pasta in a large pan of boiling, salted water for 2-5 minutes until al dente. Drain thoroughly and toss lightly with the mushrooms. Serve, garnished with parsley and shavings of Parmesan cheese. ****************** Lentil Bolognaise Tip: You can reduce the fat in this recipe by using less olive oil or substituting a little of the stock and cooking the veg. over a low heat in a non-stick frying pan until they are soft. (submitted by Melissa) Serves 6 Per Portion: Energy - 103Kcals/432kJ Fat - 2.19g Saturated Fat - 0.85g Fibre - 2.15g 45ml/3 tbsp olive oil 1 onion, chopped 2 garlic cloves, crushed 2 carrots, coarsely grated 2 celery sticks, chopped 115g/4oz/2/3 cup red lentils 400g/14oz can chopped tomatoes 30ml/2 tbsp tomato puree 450ml/3/4 pint/2 cups stock 15ml/1 tbsp fresh marjoram, chopped or 5ml/1 tsp dried marjoram salt and black pepper 1. Heat the oil in a large saucepan and gently fry the onion, garlic, carrots and celery for about 5 minutes, until they are soft. 2. Add the lentils, tomatoes, tomato puree, stock, marjoram and seasoning to the pan. 3. Bring the mixutre to the boil, partly cover with a lid and simmer for 20 minutes until thick and soft. Use the sauce as required. **************** Pasta with Three Herb Pesto (submitted by Melissa) Most any kind of leftover dried pasta will work in this vegetarian main dish. Serves 6 3 cups fresh basil leaves 1/2 cup fresh parsley sprigs 1/4 cup fresh oregano leaves 2 tablespoons pine nuts, toasted 1 tablespoon grated fresh Parmesan cheese 1/4 teaspoon salt 4 garlic cloves 2 tablespoons olive oil 8 cups mixed hot cooked pasta (such as farfalle, penne, and shells) Place first 7 ingredients in a food processor; process until smooth. With processor on, slowly pour oil through food chute; process until well-blended. Toss with pasta. CALORIES 337 (21% from fat); FAT 8g (sat 1.3g, mono 4.2g, poly 1.7g); PROTEIN 11g; CARB 55.6g; FIBER 3.40g; CHOL 1mg; IRON 3.50mg; SODIUM 123mg; CALC 79mg ******************** Tofu & Vegetable Stir-Fry 4 Servings Preparation: 5-6 mins Cooking: 10 mins Calories per portion: 220 350g (12 oz) firm tofu, cut into bite-sized cubes 90ml (3 fl oz) light soy sauce 2 tsp finely grated ginger 2 garlic cloves, crushed 2 tsp sesame oil 1 tbsp sunflower oil (use spray oil to reduce fat content) 2 x 350g packs stir-fry vegetables 2 tbsp runny honey 2 spring onions, finely shredded 1 tbsp sesame seeds, toasted Chinese egg noodles or rice, to serve Place the tofu in a bowl. Mix together the soy, ginger, garlic and sesame oil, pour over the tofu and stir carefully. Heat the sunflower oil in a large non-stick frying pan or wok and, when hot, add the vegetables. Stir-fry for 2-3 mins, then add the tofu with the marinade. Stir-fry for another 4-5 mins, add the honey and allow to cook for another minutes or two. Sprinkle over the spring onions and sesame seeds and serve hot with egg noodles or steamed rice ****************** Tofu Chili This recipe is for my vegetarian chili. It's a great 5 minute meal that is very healthy and versatile. If you don't have one ingrediant, throw another in! You can make a batch, freeze or just refridgerate it and not have to cook for days. 1 can kidney beans 1 can black beans 1 can soybeans 1 can corn (or about 3 cups frozen) 1 box Fantastic Foods Vegetarian chili 1 package extra firm tofu, crumbled 2 cans of chopped tomatoes 2Tbs olive oil 1Tb. Goya Adobo seasoning pepper to taste salt to taste Add water to chili according to package directions, then toss everything else in. Bring it all to a boil, then simmer for about 30 minutes for best results. Enjoy! ***************** Vietnamese Wraps These are great with a simple cold noodle salad (use linguine or soba noodles) tossed with store-bought Thai peanut dressing and some diced red bell pepper. (submitted by AngelEyes00) Makes 12 Per wrap: 74 cal; 4g total fat (0 sat. fat) 1/4 cup hoisin sauce 1 Tbs. vegetable oil 2 Tbs. chopped unsalted dry-roasted peanuts 1 medium sweet potato (5 oz.) 1 Tbs. vegetable oil 1 lb. firm tofu, well drained and cut into 3 x 1/2-inch sticks 12 rice paper wrapper triangles (optional) 1 large cucumber, peeled, quartered lengthwise, seeded and thinly sliced diagonally (1 cup) Chopped fresh herbs such as chives, cilantro (coriander) or mint leaves 1 1/2 cups bean sprouts 1 head Boston lettuce, separated into leaves Preparation Dipping sauce: In small saucepan, mix hoisin sauce, oil and 1/3 cup water. Bring to a boil over high heat, stirring until smooth. Remove from heat and stir in peanuts. Pour into small serving bowl and set aside to cool. Meanwhile, in medium saucepan, combine sweet potato and cold water to cover. Bring to a boil over high heat, reduce heat and simmer until just fork-tender, about 15 minutes. Drain, cool slightly and cut in half lengthwise. Peel and cut lengthwise into 12 sticks (like fat french fries). Set aside. In large nonstick skillet, heat oil over medium- high heat. Add tofu sticks, in batches if necessary, and cook until golden, turning on all sides, 5 to 7 minutes. Drain on paper towels. If using rice paper wrappers, brush well with water and arrange, overlapping, on large plate; they soften after they stand for a few minutes. Place remaining ingredients on several plates. To make individual rolls, place softened triangle on work surface, pointed end toward you. Arrange 1 piece each of tofu and sweet potato vertically in center. Top with a few slices of cucumber and some chopped herbs. Roll up from one side, cone fashion. Distribute some bean sprouts on 1 lettuce leaf. Place " cone " on top and roll lettuce around. Repeat with remaining ingredients. Serve with dipping sauce. ******************* Tofu Pot Pie 1 package of firm tofu, drained and cubed 1 can creme of celery soup 3 boiled potatoes peeled, cubed 1 package of frozen mixed vegetables, cooked and drained 2 frozen deep dish pie crusts Mix cubed tofu, potatoes, mixed vegetables and creme of celery soup. Pour into one frozen pie crust, cover with second pie crust. Bake at 400 for 30 minutes or until golden brown. ************** Pineapple and ginger noodle salad Serves 4 Energy per portion: 350 cals Fat 4.49g Saturated fat: 0.05g Cholesterol 0 mg Fibre 3.13g Ingredients: 10oz/275g dried noodles 1/2 pineapple, peeled, cored and sliced into 4 rings 3 tbsp soft light brown sugar 4 tbsp fresh lime juice 4 tbsp coconut milk 4 tbsp soy sauce 4 grated root ginger 2 garlic cloves, finely chopped 1 ripe mango or 2 peaches, finely diced Freshly ground black pepper 2 spring onions, sliced, 2 red chillies, seeded and shredded, plus mint leaves, to garnish 1. Cook the noodles in a large saucepan of boiling water until tender, following the directions on the packet. Drain, then refresh under cold water and drain again. 2. Place the pineapple rings in a flameproof dish, sprinkle with 2 tbsp of the sugar and grill for about 5 mins, or until golden. Cool slightly and cut into small dice. 3. Mix the lime juice, coconut milk and fish sauce in a salad bowl. Add the remaining brown sugar, withthe ginger and grlic, and whisk well. Add the noodles and pineapple. 4. Add the mango or peaches to the bowl, season and toss well. Scatter over the spring onions, chillies and mint leaves before serving. Tip: If fresh pineapple isn't available, use 4-6 canned pineapple rings in fruit juice. And if you haven't got any fresh garlic, use 2 tsp ready-minced garlic instead. Choose ripe mangoes that have a smooth, unblemished skin and give slightly when you squeeze them gently. ******************** Vegi Burger Fajitas (submitted by mr53) Fajitas Recipe that I use (and vary) quite often: Serves 4 Per portion: 150 cals, 9g Pro, 23g carbs, 2g fat,10g fiber, 432 sodium, 0mg chol, 15% cals from fat. 1 bell pepper, seeded, cut into quarters and sliced l large onion, sliced l pressed clove of garlic 1/4 cup sliced mushrooms 4 Veg Burgers (or Morningstar Chik Patties), cut into 1/2 " strips 4 fat free tortillas 1/4 salsa Spray skillet (frying pan) with Pam (I use olive oil in a spray can) and saute bell peppers, onions, and garlic till tender, but crisp. Add mushrooms. Re-oil pan if necessary and add burger (chik) strips. Brown burger strips (or chik strips) on both sides. Heat tortillas in oven till warm. Fill tortillas with veg and burger mix and top with salsa. Roll. Enjoy! ***************** Mixed Mushroom Ragout (submitted by Melissa) 4 Servings Per portion: Engery 41Kcals/172kJ Protein 2.51g Fat 0.66g Saturated Fat 0.08g Fibre 1.02g 1 small onion, finely chopped 1 garlic clove, crushed 5ml/1 tsp coriander seeds, crushed 30ml/2 tbsp red wine vinegar 15ml/1 tbsp soy sauce 15ml/1 tbsp dry sherry 10ml/2 tsp tomato puree 10ml/2 tsp soft light brown sugar 150ml/ ¼ pint/ 2/3 cup vegetable stock 115g/40z baby button mushrooms 115g/4oz chesnut mushrooms, quartered 115g/4oz oyster mushrooms, slice salt and black pepper coriander sprig, to garnish 1. Put the first nine ingredients into a large saucepan. Bring to the boil and reduce heat. Cover and simmer for 5 minutes. 2. Uncover the saucepan and simmer for 5 more minutes or until the liquid has reduced by half. 3. Add the baby button and chesnut mushrooms and simmer for 3 minutes. Stir in the oyster mushrooms and cook for further 2 minutes. 4. Remove the mushrooms from the pan with a slotted spoon and transfer them to a serving dish. Keep warm, if serving hot. 5. Boil the juices for about 5 minutes or until reduced to about 75ml/5 tbsp. Season to taste. Allow to cool for 2-3 minutes, then pour over the mushrooms. Serve hot or well chilled, garnished with a sprig of coriander. **************** Lentil & Tomato Spread (submitted by Dottielongfrock) Into a small saucepan put 4oz red lentils with enough water to cover. Bring to the boil skim off the scum that forms. Simmer until lentils are reduced to a pulp adding hot water a little at a time if needed. When the lentils are cooked and dry looking add 1teasp tomato puree a squeeze of lemon juice salt(optional but does help in this) black pepper and 1 teasp olive oil (also optional) Keep in the fridge Can be used as a pate for toast or slapped in a sandwich with other ingredients...alfalfa is particularly good with it *************** Bombay Supper This one dish equivalent to curry and rice is a bit like an Indian risotto. Try it with a yoghurt and cucumber relish. Per portion: Energy - 385 Kcals Total Fat - Low Saturated Fat - Medium 1 tbsp olive oil 15g/ 1/2 oz low-fat spread 1 large onion, finely chopped 2 peppers (1 green, 1 yellow), deseeded and chopped 325g/12 oz parboiled potatoes 1 heaped tbsp Curry Powder 1 1/2 tsp garam masala 1 1/2 tsp ground cumin 1 large or 2 medium aubergines 825 ml/ 1 1/2 pints Vegetable Stock 175g/ 6oz Basmatic rice, rinsed one 400g/ 14oz can of tomatoes juice of 1/2 lemon 1 level tbsp brown sugar 15g/ 1/2 oz creamed coconut 2 heaped tbsp tomato puree salt Heat the oil and low-fat spread in a large frying pan and saute the onion and peppers until soft. Cut the potatoes into bite-sized pieces. Add these with the spices to the pan and stir for 2 minutes. Top and tail the aubergines and cut into bite-sized pieces, then add these. Add the stock to the pan and bring to the boil. Turn the heat down and add all the other ingredients. Simmer until the rice and vegetables are tender. Taste and adjust the seasoning if necessary. Note: new potatoes are best for this dish, although any old waxy variety can be used. ********************** Low fat Tiramisu Boozy dipped biscuits with low-fat cream cheese topped with cocoa. (submitted by Andrea) Serves 10 Per portion: Energy - 195 cals Fat - 2.1g 2 medium eggs 2 x 250g pots quark 75g/3oz caster sugar 1tsp vanilla essence 6tbsp kahlua or other coffee flavoured liqueur 200ml/7floz strong instant black coffee 24 spone fingers 1 level tbsp cocoa powder 1. Separate the eggs. Place the quark in a bowl with the egg yolks, caster sugar and vanilla essence. Whip until smooth. Whisk the egg whites and fold into the mixture. Spoon a third of the mixture into the base of a 900ml/2pt rectangular dish. 2. Mix together the kahlua and coffee. Dip half the sponge fingers into the liquid and place in the dish. Spread another third of the mixture over the sponge fingers and then dip the remaining biscuits and lay over the creamy mixture. Finish with a layer of creamy mixture and dust with the cocoa powder. 3. Chill the dish overnight before serving. ******************* Chestnut Stuffing Serves 8 Per serving: 169 cals/2.6g fat 1 medium onion, finely chopped 1 garlic clove, crushed 4oz/115g fresh breadcrumbs 1 tbsp finely chopped fresh thyme 1 tbsp chopped fresh parsley 1/2pt/300ml hot vegetable stock 4oz/115g peeled chestnuts, finely chopped 1 tsp finely grated lemon zest. 1. Preheat the oven to Gas 4/180C/350F. Dry-fry onion and garlic until onion is soft. 2. Add breadcrumbs, herbs and a little black pepper. Mix in chicken stock, chestnuts and lemon zest, and allow to stand for 10 mins. Mould into golf ball-sized pieces and place on a baking tray. 3. Bake in the oven for 20-25 mins until brown and crisp. ***************** Italian Black Bean Stew with Cornbread Muffins (submitted by CatAstrophe) 1 can corn, drained 1 can italian stewed tomatoes 1 can black beans, drained Combine and heat. Makes about 5 cups. Serve with... Cornbread Muffins 1 cup cornmeal 1/4 cup all purpose flour 2 tsp baking powder 1/2 tsp salt 2 tbs sugar 1 1/2 tsp Ener-G Egg Replacer + 2 tbs water 2 tbs oil 1 cup water 1) Mix Ener-G with 2 tbs water and whisk until frothy. Combine all ingredients together and whisk until smooth. 2) Pour into nonstick muffin tin. About 1/2 cup batter per section. 3) Bake for 10-15 min at 450 deg F or until toothpick inserted in center comes out clean. Makes 6 muffins. **************** Quote Link to comment Share on other sites More sharing options...
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