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RECIPE: 7..Different Recipes... 4 w/ Nutritional Analysis

Posted by
Phyllis A.
(pnare@msn.com) on
Thu, Nov 30, 00 at 19:35

OKRA AND CHICKPEAS...Vegan/Lacto

When I prepare fresh okra, I always cut off the tips and the stems.
Also, make sure you wash the cut okra thoroughly; otherwise, too much
of the okra liquid (kids call it the gooey, slimey stuff) will get
into the dish.

1 tablespoon butter or margarine
1 large onion, chopped finely
2 cloves of garlic, crushed
3 tomatoes, chopped
1 green chili pepper, seeded and finely chopped
1 pound okra
1 teaspoon ground cumin
1-3/4 cups canned chickpeas, drained
Salt and pepper to taste

In a frying pan, melt the butter and saute the onion and garlic until
the onion is lightly browned. Then, add the remaining ingredients,
stirring occasionally. Heat well and serve.
-------------------------------------------

MUSHROOM SOLIANKA...Vegan
"TipWorld Recipes"
by Tiffany Taylor
Serves 6 to 8.

This Russian casserole is a tangy, unexpected mixture of mushrooms and cucumbers.

1-1/2 pounds cabbage, shredded
4 teaspoons magarine
1/2 cup water
4 teaspoons vinegar
1 onion, grated
6 ounces tomato paste
2 teaspoons sugar
1-1/2 teaspoons salt
1/4 teaspoon pepper
2 cucumbers
1 pound mushrooms

Preheat oven to 375 degrees. Place cabbage in a large saucepan with
butter, water, and vinegar. Bring to a boil; cover and simmer 5
minutes. Add onion, tomato paste, sugar, salt, and pepper. Mix well.

Put half of cabbage mixture in a lightly buttered casserole dish. Peel
and slice cucumbers; arrange on top of cabbage. Slice mushrooms; place
on top of cucumbers. Add remaining cabbage. Cover and bake 1/2 hour.

Per serving: 92 calories, 3 grams fat, 5 milligrams cholesterol, 13
grams carbohydrates, 4 grams fiber, 4 grams protein, 607 milligrams
sodium.
-----------------------------------------

ENDIVE SALAD...Vegan
"TipWorld"...e-mail
by Tiffany Taylor
Serves 4.

6 heads Belgian endive (about 1 pound)
1/3 cup vinegar
2 tablespoons olive oil
1 teaspoon Dijon-style mustard
Salt and pepper to taste
3/4 cup chopped parsley

Rinse endive and cut into long, fine julienne strips. Wrap in paper
towels; place in a plastic bag. Chill.

Pour vinegar and oil into a salad cruet or a jar with a tight-fitting
lid. Add mustard, salt, and pepper. Shake vigorously; chill.

Combine endive and parsley in a serving bowl. Toss with dressing;
serve at once.

Per serving: 91 cal, 7 g fat, 0 mg cholesterol, 6 g carbohydrates, 4 g
fiber, 2 g protein, 55 mg sodium
--------------------------------------------

WHOLE WHEAT PUMPKIN BREAD...Lacto/Ovo
"TipWorld"..e-mail

today's recipe makes one 8-1/2 inch loaf.

1-1/4 cups whole-wheat flour
1/4 cup yellow cornmeal
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
Dash of teaspoon ground nutmeg
Dash of salt
1/3 cup unsalted butter
2/3 cup sugar
1 cup cooked pumpkin
3 egg whites
1/2 cup water
1/4 cup raisins
1/4 cup chopped walnuts

Dry mix the flour, baking soda, nutmeg, and salt together. In another
bowl, mix the sugar and butter. Then, add the eggs, water, and pumpkin
and mix until smooth. Then, mix in the dry ingredients from the other
bowl. Finally, add the raisins and walnuts.

Pour the mixture into a greased 8-1/2 inch loaf pan. Bake in a
preheated oven for 1 hour at 350 degrees.
---------------------------------------------

LEMON-PEAR PUDDING...Lacto/Vegan

3 large pears -- peeled and thinly sliced
1/4 cup fresh lemon juice
1/4 cup sugar
1 cup self-rising flour
3/4 cup firmly packed brown sugar
1 teaspoon grated lemon peel
1/2 cup butter or margarine

Whipped cream -- unsweetened, optional

Combine first 3 ingredients, and place in a lightly greased 8-inch square
baking dish.

Combine flour, brown sugar, and lemon peel; cut in butter with pastry
blender until mixture is crumbly, and sprinkle evenly over pear mixture.

Bake at 400 degrees F. for 30 to 35 minutes. Serve warm with whipped cream.
Yield: 6 servings.

Per Serving: 397 Calories; 16g Fat (34.9% calories from fat); 3g Protein;
64g Carbohydrate; 3g Dietary Fiber; 41mg Cholesterol; 432mg Sodium.
Exchanges: 1 Grain(Starch); 1 Fruit; 3 Fat; 2 1/2 Other Carbohydrates.
----------------------------------------------

This Indian "salsa" freezes
well, so you might consider making a double or triple batch.

Tamatar Chutney (Spicy Tomato Chutney)...Vegan

1/4 cup (60 ml) vegetable oil
1/2 tsp (2 ml) cumin seeds
6 - 8 cloves garlic, coarsely chopped
4 - 6 green chilies, halved and seeded
1 lb (450 g) ripe tomatoes, coarsely chopped
1 tsp (5 ml) paprika
Cayenne pepper to taste
Salt to taste

Heat the oil in a skillet over high heat. Add the cumin seeds and fry
for 10 seconds. Add the garlic and halved chilies and cook for 1
minute. Add the remaining ingredients and stir to combine. Reduce
the heat and simmer uncovered for 1 hour, stirring occasionally, until
the tomatoes are reduced to a thick paste and the oil has separated.
Cool and serve at room temperature. Will keep covered and
refrigerated for 1 week, and frozen for several months. Makes about 1
cup (250 ml).

Bon appetit from the Chef and staff at World Wide Recipes.
-------------------------------------------

GLAZED PECANS...Lacto

3 cups sugar
8 ounces sour cream
2 teaspoons vanilla extract
5 cups pecan halves

Combine sugar and sour cream in a heavy 2-1/2-quart saucepan. Cook over low
heat, stirring constantly, until mixture reaches the soft ball stage (240
degrees F.). Remove from heat and stir in vanilla. Continue stirring until
mixture begins to cool. Add pecans, mixing well. Place pecans individually
on waxed paper; cool completely. Yield: about 6 cups (about 24 servings).

Per Serving: 268 Calories; 17g Fat (55.0% calories from fat); 2g Protein;
30g Carbohydrate; 2g Dietary Fiber; 4mg Cholesterol; 6mg Sodium. Exchanges:
1/2 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 3 1/2 Fat; 1 1/2 Other
Carbohydrates.


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