vegetables « Low Fat Vegan Cooking

June 5, 2010

Gazpacho

Filed under: Gluten Free, Higher Calorie Density, Low Calorie Density, Soups, Spanish Cuisine — Tags: cold soup, gazpacho, low fat, soup, Soups, summer, tomato, vegan, vegetables, zucchini — admin @ 1:04 am

Gazpacho with Tomato, Cucumber, Zucchini, Celery, and Scallions

Gazpacho

Gazpacho is one of the few dishes from my childhood that is vegan, and the way my mother made it, low fat.

I think of it as soon as the days start to lengthen and warm up.

I have heard this called “salad in a soup,” and it certainly is raw veggies like a salad. I prefer them chopped, as i first had it, although many people prefer gazpacho completely pureed. Of course, you get more fiber if you don’t blend the whole thing, and the soup will fill you more for fewer calories.

You can use fresh tomatoes if they are in season, and blend them with herbs before you add the other vegetables, or you can use tomato juice. (Or both!) If you are doing this, it’s nice to put in some chopped celery, which doesn’t seem to fit in the soup with the other chopped vegetables, but adds a nice taste if pureed.

(Note: For the last decade, i have been sensitive to canned tomatoes. I get uncomfortable and sometimes have an itchy throat. Once i was making a large pan of tomato sauce and it splashed on my arms and left little red marks and heat, like chicken pox). I am fine with fresh tomatoes, so i thought it must be something in the canning process. I eventually thought to try organic canned tomatoes and got no reaction. I then learned that most tomatoes are peeled with lye, but not organic tomatoes, and i wondered if that could be it. I’ve had canned tomatoes in a dish made away from home a few times, and had the same reactions. Anyway, i would recommend organic tomato juice if you plan to use juice.)

I have lately decided that dry minced garlic gives a less strong, raw taste, which i don’t mind, but try to avoid if i’m going to be around other people. I use about ¼ t. dry minced garlic per clove of garlic called for in a recipe if it’s not going to be cooked.

Other vegetables can certainly be added, or subtracted, depending on your taste, and what you have on hand. You probably don’t want anything too crunchy or stringy unless you are going to puree it in a Vita Max type blender.

You will see that i include Italian herbs in the recipe, although the soup originated in Spain. (Would you know what i meant if i said Spanish herbs? I’d have to look it up.) There it was often made with stale cubes of bread, which you might want to try. (Personally, i don’t like soggy bread.)

Gazpacho

Makes about 4 servings

Preparation about 30 minutes

Can be made ahead

4 large tomatoes, pureed or 2 c. tomato juice

1 large cucumber

2 small zucchini

1 large red pepper

1 avocado (optional)

4 scallions

½ c. fresh minced Italian type herbs, such as basil, thyme, sage, marjoram, and/or oregano

2 T. red wine or balsamic vinegar

2 T. lemon juice

1 clove garlic, minced or pressed (or dry minced garlic)

5 – 25 drops Tabasco

Garnish: fresh herb leaves

Chop all the vegetables into small dice, about ¼ inch x ¼ inch. Mix with the rest of the ingredients and allow to marinate in the refrigerator 2 – 24 hours.

Garnish with a few fresh herb leaves.

Thanks Mom.

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Three Bean Salad

Filed under: American Cuisine, Gluten Free, Low Calorie Density, Salads — Tags: beans, low fat, salad, summer, three bean salad, vegan, vegetables, vinaigrette — admin @ 1:03 am

Three Bean Salad with Green, Garbanzo, and Kidney Beans and Grape Tomato and Cucumber

Three Bean Salad

This is more of a reminder than a recipe for something new to most of you. Three bean salad, which most of us Americans know from our childhood, is usually vegan, and can easily be low fat.

Three Bean Salad is something we can put together quickly, although it improves if it sits and marinates for a few hours or overnight. If you don’t just make it and eat it, be sure to stir it up every time you get a chance. Low fat salad dressings never stick as well as those with oil in them, but this can easily be remedied by a little stirring, and isn’t that worth missing a lot of calories? My old recipe called for ¾ c. olive oil – that’s 1440 more calories, or 2 T. per small serving (which is 120 calories). You can have almost a whole cup more salad for those calories and that will fill you up better and make you healthier.

I am in love with balsamic vinegar, and think it is perfect with Three Bean Salad, although any vinegar will do – red wine, apple cider, champagne, even raspberry, although that last would not be to everyone’s taste.

As the word salad is in the name of this recipe, i think it calls for salad vegetables, although you often see it served with just green beans as any kind of light low calorie vegetable in it, and not a lot of those!

A typical can of beans has about 1 ½ c. of beans in it. If you look at the label, it will tell you there is more, but they seem to be counting the bean juice, which many of us believe causes gas, and in any case is not going to be a part of this recipe. I like to cook my own beans, and not have the extra salt, but i usually use canned beans (which can be washed to get rid of some of the salt), so i can throw together a quick meal, with nuked (microwaved) potatoes or popcorn (spritzed with a little water so the salt or seasoning sticks) and some fruit.

Of course if you are not trying to stand out as a vegan, you can take this to many potlucks and picnics and eat a lot of it and a little bit of whatever else you can find that doesn’t make you ill… French bread? Green salad (you could bring your own fat free dressing)? Baked potatoes? Corn on the Cob?

Many recipes vary the beans with black beans, cannellini, white, and also wax beans mixed with the green beans. All of these are interesting and worth pursuing, but this is the classic recipe which you can’t go wrong with.

Three Bean Salad

Makes about 4 servings

Preparation about 15 minutes

Marinate 5 – 24 hours (refrigerate if time allows)

Freezing changes the texture of the beans in a way i don’t like

The Beans:

1 ½ c. garbanzo beans, drained

1 ½ c. kidney beans, drained

3 c. green beans, cooked and drained, or raw, chopped

½ – 1 onion, preferably red (about ¾ c.)

The Dressing:

½ c. vinegar, red wine, balsamic, or champagne

½ t. ground paprika

1 t. Dijon mustard

1 t. sugar (optional)

½ t. salt (optional and unnecessary if the beans are canned with salt)

2 T. water (optional for those who find full-strength vinegar too much)

The Salad Vegetables:

4 c. lettuces

1 c. tomatoes, chopped

1 c. cucumber, diced

Mix the beans and onion. Mix the dressing well to dissolve the sugar and add to the beans. Marinate 5 – 1440 minutes.

Serve over salad vegetables as above or of your choice.

Nutritional information – not guaranteed to be accurate:

Per Serving – 185 calories/9 g protein (19.4%)/1.5 g fat (7.2%)

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November 12, 2009

Black Bean Soup

Filed under: Gluten Free, Low Calorie Density, Soups — Tags: black beans, low fat, soup, Soups, vegetables — admin @ 1:01 am

Black Bean Soup

I make Black Bean Soup about every other week, and freeze it to eat for breakfast, alternating with other frozen bean soups. I serve it over whatever starch i had for supper.

It really is not much of a hassle to cook your own beans, at least if they are not too old. One cup dry beans makes a little over two cups cooked beans. How long they cook depends on how old they are. If you soak them about 8 hours, you can reduce the cooking time, but if you are in a hurry, you can bring them to a boil, then simmer until cooked, about 2 1/2 hours. (I learned to do this from the great vegetarian cookbook Laurel’s Kitchen.) If you soak them, they take about 1 1/2 hours to cook. Use about 5 cups of water per cup of dry beans.

If you are using canned beans, i find a can holds about 1 1/3 c. beans, and not the higher amount on the label. You might want to rinse them if you are watching your salt.

I discard the water after the beans are cooked, but you can use some of the cooking water for the soup if you want.

Black Bean Soup

makes about 6 servings with 1 c. beans per serving. The size of the serving depends on how long the soup took to cook, and how hot the fire was.

6 c. water, bean broth or vegetable broth
6 c. cooked black beans
3 onions, about 3 c. chopped
12 cloves garlic, minced or pressed
12 carrots, chopped
15 stalks celery, including leaves
2 crushed bay leaves
2 T. dried marjoram leaves
2 T. dried oregano leaves
3/4 t. salt (optional)

Put all the ingredients into a large pot, bring to a boil, and then reduce heat to simmer. Simmer about 20 minutes, until vegetables are tender.

Nutritional information- not guaranteed to be accurate:
per serving – 355 calories/18.7 g protein/2.1g fat

I especially like black bean soup with sweet potatoes!

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November 11, 2009

Carrot and Raisin Salad

Filed under: Gluten Free, Low Calorie Density, Salads — Tags: American, carrot, low fat, no mayonnaise, salad, vegan, vegetables — admin @ 1:05 am

Carrot and Raisin Salad

Carrot and Raisin Salad

Carrot Salad was a favorite even when i was small and didn’t like most vegetables. One of the times i started eating low fat vegan meals again, i substituted maple syrup for the mayonnaise. It may be a good way to get more veggies in your children, or spouses. Raisins are a calorie dense food, so you have to be careful with them. A food processor with a shredding blade makes short work of grating the carrots.

Makes 4 servings

Preparation about 10 minutes

4 grated carrots
1/2 c. raisins, black or golden
4 t. maple syrup
1/4 – 1/2 c. lemon juice, about 4 lemons

Mix together and serve.

Raisins in this recipe are about one average serving of fruit.

Nutritional information – not guaranteed to be accurate:
per serving – 123 calories/1.8 g protein/0 g fat

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Mexican Veggies

Filed under: Gluten Free, Higher Calorie Density, Low Calorie Density, Main Dishes, Mexican Cuisine, Salads — Tags: chili powder, cumin, low fat, Mexican, Mexican vegetables, vegan, vegetables, zucchini — admin @ 1:01 am

Mexican Veggies

Leftover vegetables in the refrigerator lead to a lot of interesting creations. I made this last July, and several times since. It is pretty fast to put together. If you can find good uncooked tomatoes, the dish tastes a lot fresher.

Almost any starch goes well with the Mexican Veggies, but quinoa is also from South America, so they go especially well together.

Mexican Veggies

Lower Calorie Density

makes about 4 – 1 2/3 c. servings

Preparation and cooking time: about 40 minutes

1 1/2 c. water
4 t. or more chili powder (i prefer plain ground chilis)
2 t. ground cumin
1 t. salt (optional)
1/2 t. ground black pepper
2 onions, about 2 c.
4 cloves garlic, minced or pressed
2 carrots
2 stalks celery
2 medium zucchinis
2 large tomatoes (or 1 can diced tomatoes without salt – reduce water if using)

Put the water in a large pan and turn on the heat medium high. If you want to simmer the veggies for a longer time, add less water. In that case, start with half a cup and add more water if necessary. Add the spices to the pot. Add the canned tomato, if you are using. Wash and chop vegetables and tomato, adding each to the pot in the order listed as you finish chopping them. Wait to add the fresh tomato, if necessary, until the rest of the veggies are tender and the water is mostly absorbed. Add the tomato and heat about 2 minutes. Serve over the starch of your choice.

Nutritional information – not guaranteed to be accurate:
per serving – 111 calories/4.1 g protein/1.7 g fat

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November 10, 2009

Indian Potatoes With Cauliflower and Peas

Filed under: Gluten Free, Low Calorie Density, Main Dishes — Tags: Aloo Gobhi, Aloo Gobi, cauliflower, curry, indian vegetables, low fat, vegan, vegetables — admin @ 1:01 am

Indian Potatoes with Cauliflower and Peas

“Aloo gobi (Hindi: आलू गोभी), also spelled as alu gobi, or aloo gobhi, is a dry Indian dish made with potatoes (aloo), cauliflower (gob(h)i) and Indian spices. It is yellowish in color, due to the use of turmeric, and occasionally contains kalonji and curry leaves. Other common ingredients include garlic, ginger, onion, coriander stalks, tomato, and cumin. A number of variations and similar dishes exist, but the name remains the same.”
Wikipedia

I used to love Indian food, in fact i had it for lunch and dinner on my birthday every year… but without cream and butter or yogurt, most of was just too spicy for me when i first started eating lowfat vegan food… except for aloo ghobi. The potatoes make it sort of creamy and balance the spices, even for someone who still remembers what it was like to have an ulcer. I’ve indicated what that you might like to use a more reasonable amount of chili and cayenne if you like your food on the hotter side.

You can find garam marsala in some markets, or maybe you’re fortunate enough to live near an Indian Market. We think it tastes fresher if you make it yourself. I’ve put a recipe for garam marsala below if you want it.

For the fresh chili, i use half a pastilla pepper, which is very mild. I usually buy one as soon as i run out, and chop it and keep it in the freezer.

Indian Potatoes With Cauliflower and Peas

makes 3 – 2 3/4ths c. servings

preparation time including cooking – about an hour

1 onion – about 1 c. chopped
2-4 cloves garlic, minced or pressed
1″ raw ginger, peeled and minced
1 T. garam masala
1 t. ground cumin
1/8 t. or more cayenne
1/2 t. turmeric
1/2 t. salt (optional)
3 c. water
2 medium potatoes, chopped
3 c. cauliflower, chopped (1 head)
4 carrots, chopped
1 or more fresh chili pepper, mild or hot, chopped
1 c. frozen or fresh peas
1 medium tomato (optional)

Cook over medium heat the onion, garlic, ginger, and spices in the water about 5 minutes. Add the potatoes, cauliflower, and carrot, and cook about 20 minutes until tender. Add chili, peas and tomato and heat about 5 minutes.

Anything with potatoes in it does not freeze well.

Adapted from Aloo Gobi in La Dolce Vegan by Sarah Kramer (see links)

Nutritional information – not guaranteed to be accurate:
per serving – 269 calories/9.7 g protein/.9 g fat

Garam Masala

Garam Masala

preparation time – about 5 minutes

1 t. ground coriander
3/4 t. ground cumin
1/2 t. ground black pepper
1/4 t. ground ginger
1/8 t. ground cardamom
1/8 t. ground cloves
1/8 t. ground cinnamon
1/2 crushed bay leaf

Adapted from:

http://indianfood.about.com/od/masalarecipes/r/garammasala.htm

The recipe listed here calls for roasting whole seeds and makes more than you need for just this recipe.

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November 9, 2009

Greek Vegetables

Filed under: Gluten Free, Low Calorie Density, Main Dishes — Tags: Greek, Greek spices, Greek vegetables, low fat, vegan, vegetables — admin @ 4:15 am

Greek Vegetables on Brown Rice

I had quickly copied down a recipe for a Greek dish, and looked at it again when i was planning my week’s menus. The recipe had tomato sauce in it, and it occurred to me that tomatoes were not native to Greece (they come from South America). So i Googled original Greek vegetables, and then Greek spices, and i created a dish out of these lists. It really started a new type of recipe for me, and i have since Googled other cultures and formed recipes which i will post in the days to come.

When i showed this recipe to my friend Tys, he thought that some of the spices were not actually native to Greece, and i went back and saw that i had just Googled Greek spices, not original Greek spices, but by then i had made the recipe, and liked it… thus are new recipes created, with a little bit of this and a little bit of that… so here are Greek – not entirely native – Vegetables.

I used a can of artichoke hearts from Trader Joes that had no added fat. I found the leaves too tough, so i cut them off and just used the actual hearts, which makes a lot less than the 1 1/2 c. i specify in the recipe. If you just want to use the actual hearts, you might want to use two cans. Fennel is the strange vegetable that Luke’s Aunt is cooking in Star Wars 4, next to the blender of blue goo.

Greek Vegetables

makes about 3 – 2 1/3 c. servings

2 leeks
4 carrots
2 stalks celery
1 medium turnip
1 fennel bulb
1 1/2 c. artichoke hearts, or 1-2 cans, drained – reserve 1/2 c. juice
10 small red radishes
1/2 c. frozen petite peas
1 t. dried coriander
1 T. dried or 1/4 c. fresh dill
1/8 t. black pepper
1 T dried or 1/4 c. fresh oregano
1/2 t. saffron, if you can afford it
2 t. dried or 2 1/2 T. fresh thyme
2 T. fresh mint

I often forget to add the frozen peas, so i measure them out in a bowl and put the rest of the package back in the freezer when i am getting my veggies together. Wash, peel and chop all vegetables into bite size pieces. Cut off any brown spots on the fennel and cut off the stems and discard. Chop the fennel including the core. Put the 1/2 c. reserved juice from the artichokes into a pan. Add spices, herbs, and leeks, carrots, turnip, and celery. Cook about 10 minutes until you can prick them with a fork but they are still pretty solid. Add fennel, radishes, and artichokes and cook another 5 minutes, until all is tender. Turn off heat and add peas and mint and stir them in. Cover and wait 5 minutes.

Good over rice, which is definitely not a native of Greece.

Nutritional information – not guaranteed to be accurate:
per serving – 189 calories/7.6 g protein/.7 g fat

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November 7, 2009

Tangerine Spinach Salad

Filed under: Gluten Free, Low Calorie Density, Salads — Tags: low fat, salad, spinach salad, tangerine salad, vegan, vegetables — admin @ 1:05 am

Tangerine Spinach Salad

Tangerine Spinach Salad is good enough for company, and easy enough to make just for yourself. I love tangerines, but raspberries, boysenberries, or blueberries also are good.

If you can find it, baby spinach greens are already washed and all you have to do is rinse them and dry them in a rolled up towel while you make the dressing. If you use a bunch of fresh spinach, wash in three changes of water and be sure all the mud is rinsed off. Fresh spinach doesn’t last long, so try to make this salad shortly after you bring the spinach home, and certainly no later than the next day.

Tangerine Spinach Salad

serves 2

4 c. fresh spinach
1 grated carrot
2 T. small red onion, minced
1 c. tangerines or berries
2 t. sugar
1/4 c. raspberry or red wine vinegar

Chop the spinach into bite size pieces, if necessary. Top with grated carrot and minced red onion. Set aside. Section tangerine. If it has seeds, cut the edge that faced the middle of the fruit 1/8 inch down the edge. Discard the piece and pull out all seeds. Cut into bite size pieces if necessary.

Put the sugar into a heavy pan and add the tangerine pieces. Stirring constantly, heat over medium heat about 2 minutes until the sugar is dissolved and a couple of Tablespoons of juice is released. Cool. Arrange tangerine pieces on spinach mixture and pour dressing over top.

Adapted From Wolfie’s Spinach-Walnut Salad With Raspberry Vinaigrette in La Dolce Vegan by Sarah Kramer (see links).

Nutritional information – not guaranteed to be accurate:
per serving – 96 calories/1.2 g protein/.4 g fat

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November 5, 2009

Korean Veggies

Filed under: Gluten Free, Low Calorie Density, Main Dishes — Tags: bok choy, Korean, Korean vegetables, low fat, miso, vegan, vegetables — admin @ 5:14 am

Korean Veggies on brown rice

I adapted this from a Fat Free Vegan post called Bibimbab (see links). SusanV is really a great cook. Please go have a look!

I use a lot less spice than Susan, and many other people. If you like spicy food, you probably already know how much cayenne you like in a dish… if you are cautious, try what i’ve listed first, and add more if it’s not enough for your taste. I had an ulcer for two years when i was 16, and i couldn’t eat food with the slighest spice… i’ve tried, but i never learned to like it.

I find straw mushrooms at the large Asian Markets we have here in California.

Korean Veggies

4 large servings about 2 3/4ths c. each

2 cans straw mushrooms – reserve juice,
or 3 cups raw mushrooms
6 cloves garlic
2 inch piece of ginger, peeled, minced, grated, or microplaned
1 c. reserved mushroom juice (add water if needed)
2 t. paprika
1/4 t. cayenne
2 t. sugar (optional)
1 T. tamari
2 stalks broccoli, chopped (about 4 c.)
4 carrots, chopped
2 stalks celery, chopped
4 large bok choy, chopped (about 4 c.)
1 T. miso

Pour the mushroom juice and water into a large saucepan (or use just water if you don’t have straw mushrooms – which are better in this dish). Add the garlic, ginger, tamari, sugar, paprika, and cayenne, but don’t turn on the heat until you’ve chopped the broccoli and carrot. Then turn on heat and add veggies and stir every minute or two. Cook until slightly done but still quite crisp, about 5 minutes. Meanwhile, chop the celery and the bok choy but leave them separate. You might want to chop the bok choy stems smaller than the leaves, but you don’t need to be too careful. Add the celery as soon as it’s chopped, and cook about 3 minutes more. Add the bok choy and cook about 3 minutes until the leaves wilt and the stems are somewhat tender.

Pour a little of the broth into a small bowl. If you want to be careful, use a ladle or cup to scoop some broth up. I usually just put the lid on almost tight to hold the veggies in the pan and let a little broth escape into the bowl… you know how careful you are so use the method that suits you. You don’t need much broth, just enough to dissolve the miso. Add miso and stir well until it is dissolved. Add the miso and broth back to the pot if you are going to eat it all at once. Otherwise, reserve the miso mixture in a small container, as miso looses its biological activity if it is cooked. At least some people care about this.

Serve over brown rice or other cooked grain or sweet potatoes.

To heat leftovers, heat the veggies, and then stir in the miso mixture. If you think of it, let it warm up to room temperature about an hour before you eat.

Nutritional information – not guaranteed to be accurate:
per serving 110 calories/4.8 g protein/.1 g fat

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November 4, 2009

Mushroom Cheeze Sauce

Filed under: Gluten Free, Low Calorie Density, Sauces — Tags: cheeze sauce, low fat, mushroom cheeze sauce, vegan, vegetables — admin @ 11:49 am

Mushroom Cheeze Sauce on potatoes and mixed vegetables

Many nights i make greens or a mixture of vegetables with a sauce. Cheeze sauce is great for vegans who miss dairy, and for dairy eaters who you are feeding. I especially like it with potatoes and veggies. And if you are not yet used to kale or the stronger greens, it really helps the flavor.

I like cremini mushrooms. They have a more distinct flavor, stay a little firmer when cooked, and have a more interesting color.

http://www.thekitchn.com/thekitchn/ingredients-vegetables/what-are-cremini-mushrooms-a-few-mushroom-facts-073949

Nutritional yeast is often used in cheeze type sauces in vegan cooking. You should be able to find it in most health food stores. Some of us like it right away, while others come to like it after a few tries… i think it especially started appealing to me after i had been eating a vegan diet for awhile.

Mushroom Cheeze Sauce

3 c. water
24 medium mushrooms
4 cloves garlic
1/2 c. nutritional yeast
2 T. lemon juice
1/2 t. salt (optional)
1/4 c. cornstarch

Mix cornstarch with a little of the water and set aside. Cook mushrooms and garlic in the rest of the water, about 10 minutes, until mushrooms give when you sink your teeth in one. Stir in nutritional yeast and lemon, and salt, if using. Stir in cornstarch, reduce heat, and stir until thick and bubbly, about 2 minutes.

You can make a thicker sauce with less water. Stir this a little more carefully.

Nutritional information (not guaranteed to be accurate):
per serving – 74 calories/5.9 g protein/.7 g fat

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