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Other Vegetables

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Indian Cauliflower Curry Stew

Prep time: 25 minutes

Cooking time: 25 minutes

Yields: 8 people

Ingredients: 

  • 1 Tbsp. olive oil
  • 3 med. carrots, chopped
  • 1 med. onion, chopped
  • 1 1/2 c. brown rice
  • 1 Tbsp. finely chopped peeled fresh ginger
  • 1 Tbsp. curry powder salt
  • 2 1/2 c. vegetable broth
  • 1 med. head cauliflower (2 lbs.), cut into sm. florets (4 1/2 c.)
  • 2 cans (15 to 19 oz. each) garbanzo beans (chick peas), rinsed and drained
  • 1/2 c. loosely packed fresh cilantro leaves, chopped
  • 1/4 c. plain low-fat yogurt plus additional for serving.

Directions: 

  1. In 6-quart Dutch oven, heat oil on medium-high until hot. Add carrots and onion, and cook 10 to 12 minutes or until vegetables are lightly browned and tender, stirring frequently.
  2. Meanwhile, prepare rice as label directs; keep warm.
  3. Stir ginger, curry, and 3/4 teaspoon salt into carrot mixture; cook 3 minutes, stirring constantly. Add broth; cover and heat to boiling on high. Stir in cauliflower and garbanzo beans; cover and cook on medium 15 to 20 minutes longer, gently stirring every 5 minutes until cauliflower is tender.
  4. To serve stir chopped cilantro and 1/4 cup yogurt into cauliflower stew. Spoon rice into serving bowls; top with stew. Serve cauliflower stew with additional yogurt to dollop on top if you like. Makes about 8 cups.

Notes: 

Each serving is about 360 calories, 12 g protein, 68 g cabohydrate, 5 g total fat (1 g saturated), 10 g fiber, 1 mg cholesterol, 650 mg sodium.

Credit: 

goodfood recipes

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White Bean and Tempeh Italiano

Prep time: 25 minutes

Cooking time: 40 minutes

Yields: 4 people

Ingredients: 

  • 1 8-ounce package of tempeh, cut into small cubes
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons Bragg Liquid Aminos (all-purpose seasoning) or tamari
  • 1 large onion, medium diced
  • 3 cloves garlic, minced
  • 3 tablespoons sliced sun-dried tomatoes (soaked in hot water for 5 minutes if needed to hydrate)
  • 1/2 cup canned artichoke hearts, quartered
  • 2 tablespoons white wine
  • 1/4 cup chopped fresh basil
  • 1 15.5-ounce can cannellini beans or 1 3/4 cup cooked beans, drained
  • 1/2 teaspoon sea salt

Directions: 

  1. Combine the tempeh, 2 tablespoons oil, and the Bragg Liquid Aminos or tamari in a mixing bowl. Toss together and transfer to a baking sheet. Bake at 350 degrees until a little crispy on the outside, about 20 minutes. Set aside.
  2. In a large saute pan, heat the remaining tablespoon of oil and saute onion and garlic until tender. Add the sun-dried tomatoes, artichoke hearts, wine, half the basil, beans, and salt. Simmer gently for 15 minutes. Add the roasted tempeh and simmer until heated through. Stir in remaining basil and serve hot.

Credit: 

Kripalu Cookbook

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Butternut Apple Skewers

Prep time: 10 minutes

Prep notes: Cooking time: 32 minutes

Yields: 8 people

Ingredients: 

  • 1 medium butternut squash
  • 3 teaspoons cinnamon
  • 2 teaspoons nutmeg
  • 2 tablespoons ghee or coconut oil, melted
  • 2 tablespoons almond or cashew butter
  • 1/2 lemon, juiced
  • 2 tablespoons maple syrup
  • 3-4 apples, chopped
  • 8-10 wooden skewers

Directions: 

  1. Preheat oven to 375 degrees.
  2. Peel and dice butternut squash into about 1-inch cubes.
  3. Mix together the spices, ghee or oil, nut butter, lemon juice and maple syrup. Add a bit of water if too thick (should be like a thick dressing).
  4. In a bowl, pour 2/3 of the mixture over squash and toss, covering all the pieces evenly.
  5. Place squash on a baking sheet and into oven for 20 minutes.
  6. Mix apple into remaining sauce mixture.
  7. Remove squash from oven and allow to cool for a few minutes.
  8. Alternate apple and squash pieces on skewers.
  9. Put back into the oven and bake for 15 minutes or until both are soft.

Notes: 

  • These are great as an appetizer, dessert or snack.
  • They will keep in the fridge for about 3 days.

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Acorn Squash with Applesauce

Prep time: 10 minutes

Cooking time: 45 minutes

Yields: 2 people

Ingredients: 

  • 1 acorn squash
  • 1 tablespoon olive oil
  • 1 cup apple sauce
  • Cinnamon

Directions: 

  1. Preheat oven to 350 degrees.
  2. Cut squash in half and remove seeds with a spoon.
  3. Place squash halves skin side down on a baking sheet.
  4. Rub olive oil over squash halves.
  5. Fill squash halves with applesauce.
  6. Sprinkle cinnamon on top of each.
  7. Bake for 45 minutes, or until a fork inserts smoothly through squash meat.

Notes: 

  • Try different flavors of apple sauce.

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Roasted Kabocha Squash

Prep time: 5 minutes

Prep notes: Cooking time: 60 minutes

Yields: 4 people

Ingredients: 

  • 1 whole kabocha

Directions: 

  1. Preheat oven to 450 degrees.
  2. Scrub the squash. Cut in half and scoop out the seeds.
  3. Place halves on a lightly oiled baking dish and cover, baking for 45 minutes.
  4. Uncover and bake for 15 more minutes.

Notes: 

  • The skin of the squash is packed with great nourishment and can be eaten when baked. If you do not want the skin, peel the squash and cut into cubes.
  • Sprinkle your favorite spice on the squash before baking such as cinnamon, thyme, rosemary, curry, cumin or sage.

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