Bulgur Soy Bean Casserole

1 cup bulgur, (soaked in 1 cup boiling water for 15 minutes, covered)
3/4 cup dry soy beans, soaked overnight

ONE
1 tsp olive oil
2 onions, minced
6 cloves garlic, minced or pressed
salt, to taste
2 tsp cumin
1 1/2 tsp basil
black pepper, to taste
cayenne pepper, to taste

TWO
1 bell pepper, chopped

1 1/2 cups fat-free feta cheese, crumbled
3 tbsp tomato paste
14oz can chopped stewed tomatoes

Preheat the oven to 375F. In a large pot, saute the ingredients in ONE, over low heat, covered, until translucent. Add the ingredients in TWO and cook for 5 more minutes. Drain the soy beans and grind them in a blender with a cup of water. Mix the onions, bulgur, and soybeans in the pot. Add the tomato paste, parsley, and a cup of the feta and pour into a baking pan. Sprinkle the rest of the feta on top. Cover and bake for 30 minutes at 375. Uncover and bake at 350F for 15 more minutes.

Original from Moosewood

Tangy Bean Casserole

(makes two)

3 cups dry pinto beans

ONE
1 tsp olive oil
2 onions, minced

TWO
2 tsp salt, or to taste
1 tbsp chili powder
2 tsp cumin
1 1/2 tsp dry mustard

THREE
8 garlic cloves, minced or pressed

FOUR
7 tbsp apple cider vinegar
3 1/2 tbsp molasses
black pepper, to taste
red pepper flakes, to taste
3 tart apples, chopped
4 ripe tomatoes, chopped

Cook the beans until tender (about 1 1/2 hrs or 10 minutes in a pressure cooker). Drain any excess liquid (you can save it to make soup). While the beans cook, saute the onions, covered, over low heat, until translucent. Add the ingredients in TWO and simmer, covered, for 5 minutes. Add the ingredients in THREE and cook for another 5 minutes. Combine the beans, onions, and the ingredients in FOUR in a baking pan and cover with foil. Bake at 350 for 1 hour.

Original from Moosewood

Vegetarian Feijoada with Hot Pepper & Lemon Sauce

HOT PEPPER AND LEMON SAUCE
2 fresh chiles, seeded and minced
1 red onion, chopped
1 garlic clove, pressed
1/2 cup fresh lemon or lime juice
1/2 tsp salt

In a blender or food processor, combine all ingredients and puree until it resembles a coarse sauce. Better if made in advance and refrigerated.

MAIN DISH

ONE
2 cups onions, chopped
2 garlic cloves, pressed
1 cup celery, minced
2 red or yellow bell peppers, chopped
1/2 cup water

TWO
2 cups canned tomatoes, undrained

THREE
1/2 chopped fresh cilantro
1/4 tsp dried thyme
1/2 tsp ground fennel
1 tsp ground coriander
4 15oz cans black beans, drained and rinsed
salt, to taste

FOUR
1 1/2 lbs kale
1 cup water

4 oranges
2 tbsp soy sauce

Place the ingredients in ONE in  large pan. Pour the juice from the tomatoes into the pan, squeeze the juice out of each tomato into the pan, and then chop the tomatoes and put them aside. Boil the veggies on high until the onions are translucent, about 15 minutes. Lower the heat and the ingredients in THREE and the tomatoes. Lower the heat and simmer on low heat for 15 minutes.

While the beans cook, wash the kale and remove the stems. Slice into strips, pour into a pan and cover with water. Bring to a boil, lower the heat and simmer, covered, stirring often. Cook for about 15 minutes or until tender. Drain  and toss with the soy sauce.

Peel and cut the oranges into thin slices.

West African Groundnut Stew

2 stewed potatoes, peeled, cubed, and boiled or steamed till soft

ONE
1 tsp olive oil
3 garlic cloves, pressed
3 tbsp fresh grated ginger
3 tbsp ground coriander
1/2 tsp cayenne pepper (or to taste)

TWO
2 onions, chopped
2 tomatoes, chopped

THREE
1 eggplant, peeled and cubed (or 3 cups shredded cabbage)
1/2 cup water

FOUR
1 zucchini, peeled and chopped
2 green peppers, chopped

FIVE
2 cups tomato juice
1/2 cup peanut butter

Fat-free Greek yogurt, to serve

Sauté the ingredients in ONE with a little water. Add the ingredients in TWO and simmer, covered, until the onions are translucent. Add the ingredients in THREE and simmer, covered, for about 10 minutes. Add the ingredients in FOUR and simmer, covered, for another 10-15 minutes. Add the ingredients in FIVE and the potatoes and cook for another 5 minutes or until all the veggies are tender. Serve over brown rice with a dollop of fat-free Greek yogurt.

Original from Moosewood

Black Bean Chili

ONE
1/2 cup water
2 medium onions, chopped
6 cloves garlic, minced or pressed

TWO
1 tbsp cumin
1 tbsp coriander

THREE
2 bell peppers, chopped
1 cup mild or medium salsa

FOUR
30 oz black beans, drained and rinsed (2 cans)
15 oz chopped tomatoes with juice

FIVE
11 oz frozen corn kernels (one bag)

SIX
1/4 cup chopped cilantro
hot sauce, to taste
salt, to taste

In a pan, cook the ingredients in ONE, over low heat, for about 5 minutes. Add the ingredients in TWO and cook for a minute. Add the ingredients in THREE and simmer, covered, for about 10 minutes. Add FOUR and cook for another 10 minutes. Add FIVE and cook for five minutes. Add SIX and cook for a couple more minutes.

Serve over rice or by itself, or with a dollop of fat-free plain yogurt.

Original from Moosewood Low-Fat Favorites

Fall Split Pea Apple Soup

ONE
1 tsp olive oil
3 cups chopped onion

TWO
1 1/2 tsp ground cumin
1 tsp coriander
1/2 tsp turmeric
1 tbsp grated fresh ginger

THREE
1 cups split peas
1 medium sweet potato, chopped
2 medium apples, peeled and chopped
2 tsp chili powder
1 cinnamon stick

FOUR
1 medium tomato, chopped
2 tbsp fresh squeezed lime juice
1 tbs soy sauce

salt, to taste

fat-free yogurt (optional)
cilantro (optional)

In a large sauce pan, sauté the ingredients in ONE, until translucent. Add the ingredients n TWO and cook for one more minute. Add the ingredients in THREE, bring to a boil, and reduce the heat. Simmer, covered, for about 40 minutes or until the split peas are tender. In a bowl, mix the ingredients in FOUR. When the split peas are tender, add the tomatoes to the pan. Blend about 3/4 of the soup. Serve with a dollop of fat free yogurt and cilantro.

Original in Moosewood

Gypsy Soup

2 tomatoes (drop in boiling water for 10 seconds. Peel and squeeze out the seeds. Chop the pulp and reserve)

ONE
1 onion, chopped
5 cloves garlic, pressed
2 stalks celery, minced
2 medium sweet potatoes, chopped (or butternut squash)

TWO
1 tsp salt
1 tsp basil
2 tsp sweet paprika
2 dashes cinnamon
2 dashes cayenne pepper
1 basil leaf
1 tsp turmeric
3 cups water

THREE
1 bell pepper, chopped
2 cans garbanzo beans, drained and rinsed

Yogurt, to serve (optional)

In a saucepan, sauté the ingredients in ONE, covered over low heat, for 10 minutes. Add the ingredients in TWO and simmer, covered, for 15 minutes. Add the ingredients in THEE and the tomatoes, and cook for another 10 minutes or until al the vegetables are soft. Serve with a dollop of fat-free plain yogurt and garnish with cilantro.

You can add/replace green peas, spinach, green beans, carrots, butternut squash, pumpkin....

Potato Fennel Soup

1 tsp olive oil
4 cups onions, chopped (about 3 onions)
salt, to taste

1 bulb fennel, minced
3 medium potatoes, chopped (can be unpeeled)
1/2 tsp caraway seeds
4 cups water
white ground pepper, to taste

In a saucepan, sauté the onions in the oil, covered, for about 20 minutes, until very soft and brown. Stir frequently. Add the potatoes, fennel, caraway, and salt, and cook, covered, for 5 minutes. Add the water and bring to a boil. Reduce the heat and simmer until the potatoes are soft (about 15 minutes). Season with pepper and serve with a dollop of fat-free yogurt and the feathery tops of the fennel bulb, minced.

Recipe from Moosewood

Chocolate Pudding

A very easy and fat-free way to get your chocolate on!
3 tbsp corn starch
3 tbsp sugar
2 tbsp chocolate powder
2 cups skim milk
1 tsp pure vanilla extract (I use non-alcohol)

In a saucepan, mix the dry ingredients. Turn on the stove to medium heat and add a little bit of the milk and mix till you have a paste. Keep adding the milk slowly and stir constantly until very thick. Turn off the stove and add the vanilla. Pour into individual cups or a bowl and refrigerate for at least 2 hours (o serve warm).

Moosewood's Low-Fat Favorites

Butternut Squash & Spinach Enchiladas with Enchilada Sauce

I'm in love with these!

ENCHILADA SAUCE
1 onion, chopped
1 tsp olive oil
1 1/5 tsp ground cumin
2 tsp chili powder
3 cups fresh tomatoes, chopped
1 cup water (or tomato juice
salt, to taste
8-10 cloves garlic, pressed
black and cayenne pepper, to taste

In a saucepan, sauté the onions, covered, over low heat, until they are translucent. Add the cumin and chili powder, and cook for another 3-5 minutes. Add the tomatoes, water, and salt, bring to a boil and then turn down the heat and simmer, covered, for about 30 minutes. At some point while it simmers, add the garlic (the later you add it, the more it will taste like garlic).  Using a blender or mixer, blend into a sauce.

Original in Moosewood

ENCHILADAS
1/2 butternut squash
water
1 onion, finely chopped
4 cloves garlic, pressed
4 sun dried tomatoes, chopped
1lb spinach
salt, to taste
shredded Swiss fat-free cheese (I found fat-free Swiss, cheddar, and mozarella at Bloomingfoods!) (If fat is no concern in your diet, use goat cheese)
5 tortillas

Original in Allrecipes.com

Cut the butternut into two halves, put them upside down in a microwave safe dish (or you can use the oven as well) and pour some water in the bowl. Microwave for 10-12 minutes, until it can be pierced with a fork. Once it's cool enough to handle, take out the flesh and put it in a bowl. While the squash cooks, in a saucepan, sauté the onion and garlic, covered, over low heat, until the onions are translucent. Add the chopped tomatoes and spinach and cook, covered, until the spinach has wilted. Season with salt and add to the squash.
Lightly moist a tortilla with water and place some of the filling in the middle. Put some cheese on top. Roll it up and close it like little packets and place in an oven dish. Repeat with the rest of the tortillas and pour some of the Mexican sauce on top. Cook at 350F for 30 minutes. Serve with a some extra Mexican sauce.

Brazilian Black Bean Soup

2 cups dry black beans (soak the beans for at least 4hrs, but better if soaked overnight)

4 cups of water

ONE
1 tsp olive oil
3 cups onion, chopped
5 cloves garlic, pressed
2 tsp ground cumin
1 large carrot, chopped


TWO
1 red bell pepper, chopped
5 cloves garlic, pressed

THREE
1 1/2 cups orange juice
2 tomatoes, chopped (optional)
cayenne pepper, to taste
black pepper, to taste
salt, to taste

In a large pot cook the beans until tender, about 1 1/4 hours. If you have a pressure cooker (my mom gave me one for my birthday last year and I packed it in my suitcase!) it will only take 15 minutes!
While the beans cook, sauté the ingredients in ONE over low heat and covered, until the carrots are barely tender. Add the ingredients in TWO and cook for 10 more minutes. Add the mixture to the beans and add the ingredients in THREE. Cook for 10-15 more minutes. Using a blender or mixer, blend half of the soup (leave it chunky) and serve with a dollop of fat free plain yogurt and garnish with cilantro.

Original in Moosewood

Sweet Potato Pancakes

Sweet, indeed....

1 large sweet potato, grated (4 cups)
1/2 cup onion, grated
3-4 tbsp lemon juice, fresh
1 tsp salt
4 egg whites
1/3 cup flour
1/4 cup minced parsley (optional)

Mix all ingredients in a bowl and mix well. Lightly oil a skillet and drop some of the batter on the skillet, flattening it to forma  pancake. Flip over to cook on the other side.

Original in Moosewood

Potato and Carrot Casserole

Yum!!!

ONE
1 large onion, thinly sliced
6 cloves garlic, pressed
1 tsp olive oil
1 tsp thyme

TWO
1 1/2 tbsp flour
12 oz can non-fat evaporated milk
1/4 tsp ground nutmeg
3/4 tsp salt
1/4 tsp ground black pepper

THREE
4 medium potatoes, peeled and sliced
2 large carrots, sliced (or 1/2 carrots 1/2 parsnip)

In a saucepan, sauté the ingredients in ONE over low heat and covered until the onions are translucent. In a bowl, combine the ingredients in TWO (add milk gradually to make sure you dissolve the flour well). Lightly oil a large baking dish. Combine the potatoes, carrots, and onions in the dish and pour the milk mixture evenly over the top. Cover tightly with aluminum foil and bake for 40 minutes at 400F. Lower the heat to 350, uncover, and bake for 20 more minutes or until the veggies are tender and the top is golden. Serve hot!

Original in Moosewood's Low-Fat  Favorites

Pasta with Chickpeas

Super easy meal!

1 package whole-wheat pasta
water

1 tsp olive oil
1 onion, chopped
2 cloves garlic, minced or pressed
2 sprigs rosemary (or 2 tsp dry)
salt and pepper, to taste
24 oz can diced tomatoes
1 tbsp paprika
2 (15oz) cans chickpeas, drained and rinsed
3 cups fresh spinach (optional)

Cook the pasta. In a saucepan, sauté the onions and garlic, covered, over low heat, until transparent. Add the tomatoes, rosemary, and half the chickpeas. Cook for about 10 minutes. Remove and discard the rosemary. Blend with a hand mixer and return to the pan. Add the rest of the chickpeas and the spinach. Cook until the spinach has wilted. Serve over the pasta and sprinkle with fat-free mozzarella or feta.

Original from Moosewood

Thai Pineapple Curry

1 onion, chopped

1 tsp olive oil

ONE

2 cups sweet potatoes, cubed

2 cups eggplant, peeled and cubed

3 tbsp thai curry paste

TWO

1 small cauliflower, cut in florets

1 cup green beans

1 1/2 cups pineapple juice

1/2 cup water

THREE

1 tomato, chopped

1 red bell pepper, chopped

3 tbsp lemon or lime juice

fresh chopped cilantro

salt, to taste

Sauté the onion, covered, on low heat, until translucent. Add the ingredients in ONE and cook, covered, for 5 minutes. Add the ingredients in TWO and bring to a boil. Lower the heat and simmer, covered, for 5 minutes. Add the ingredients in THREE and cook, covered, until all vegetables are tender, about 10 minutes.

Serve with rice.

Original in Moosewood Low-Fat favorites

Thai "Fried" Rice

1 cup chopped onions

3 garlic cloves, minced or pressed

3 tbsp Thai curry paste

1 tsp olive oil

1 cup carrots, chopped

2 cups cabbage, finely chopped

1 red bell pepper, chopped

5 cups cooked rice

1/2 diced tomatoes

1 cup bean sprouts

3 tbsp soy sauce

2 tbsp fresh mint, minced

2 tbsp fresh chopped cilantro

Sauté the onions, garlic, and curry paste, covered, for about 5 min. Add carrots and cabbage, cover, and cook for 5 min, stirring occasionally. Add peppers, cover, and cook till vegetables are just tender. Stir in the rice, tomatoes, sprouts, and soy sauce, stirring constantly until the rice is heated through. Add the mint and cilantro.

Original in Moosewood Low-Fat favorites

Persian Split Pea & Barley Stew

One of the most delicious soups I've ever tasted....


ONE
2 cups water
1/2 cup raw barley
1 bay leaf
1 large garlic clove
TWO
2 cups water
1 cup dried yellow split peas
1 tsp ground cardamom
1/2 tsp ground cinnamon
THREE
1 cup onion, chopped
1 cup carrots, cut int 1 inch chunks
2 cups potatoes, cut into 1 inch chunks
1 1/2 tsp salt
pinch of cayenne
2 cups vegetable stock
FOUR
2 cups chopped fresh tomatoes
2 tbs currants
FIVE
1/4 cup minced fresh parsley
2 tbs fresh lemon juice
salt and ground pepper, to taste

In a saucepan, bring the ingredients in ONE to boil, then simmer, covered, for 15 min. Add the ingredients in TWO and simmer, covered, for another 45 min, or until the split peas and barley are soft and most of the liquid has been absorbed. Stir occasionally and add more water, as needed.
While the barley and peas are cooking, put the ingredients in THREE in a saucepan and bring to a boil. Then simmer, covered, for 10 minutes. Stir in the ingredients in FOUR and continue to simmer, covered, for 10 mi, until the vegetables are tender. Mix in the barley and split pea mix. Stir in the ingredients in FIVE.

Original from Moosewood Low-Fat Favorites

Low-Fat Pesto!!!

1 tbsp toasted pine nuts
1 cup well packed chopped fresh basil
1 tomato, chopped
1/2 tsp salt

Combine everything and mix using a hand-held mixer. Pour over pasta or roasted new potatoes. Yum!

Original from Moosewood Low -Fat Favorites

Quinoa and Vegetable Salad

3/4 cup quinoa

1 1/2 cups water

1 cup corn kernels (freh, frozen, or canned)

1 cup onions, chopped

3 garlic cloves, minced or pressed

1 tsp olive oil

1 cup chopped bell peppers

2 cups zucchini or squash, diced

28oz can chopped tomatoes

(raisins, optional)

1 tbsp chopped fresh cilantro (or more, to taste)

1 tbs chopped fresh basil (or more)

salt and pepper, to taste

__________________________________

Rinse the quinoa in a strainer and let it drain. Put the water and quinoa in a saucepan and cover and simmer for 15-20 minutes until tender and fluffy. If frozen or fresh, add the corn after the quinoa's been cooking for 10 minutes (if canned, add after the quinoa's cooked).

in the meantime, sauté the onions and garlic, covered, until translucent. Add the peppers and zucchini and cook for 5 more minutes. Add the rest of the ingredients and simmer for about 10 minutes. Serve warm cold.

Original from  Moosewood Low-Fat Favorites

(Low-Fat Baked) Samosas & Dipping Sauce

These take a while to prepare but are oh so yummy!!!!!

DOUGH

2 1/2 cups flour

1/2 tsp salt

1 cup no-fat yogurt

extra flour or water as needed

Mix the flour and salt in a bowl. Make a well in the center and add the yogurt. Mix with a spoon and then with your hand until dough is smooth. Add water or flour as needed and knead for about 5 min. Cover tightly and refrigerate until ready to use.

_______________________________

FILLING

2 large potatoes

1 tsp olive oil

1 cup onion, finely chopped

2 medium garlic cloves, minced or pressed

1 tbsp fresh grated ginger root

1 tsp mustard seeds

1 tsp coriander

3/4 tsp salt, or to taste

1 1/2 cups frozen, fresh, or thawed green peas

2 tbs lemon juice

cayenne pepper, to taste

Peel and chop the potatoes. In a saucepan, cover with water and boil until soft. Drain and mash them in a bowl. While the potatoes are cooking, sauté the onion, garlic, and spices until onions are transparent. Add to the mash potatoes and add the green peas, juice, and cayenne. Adjust seasonings.

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TO ASSEMBLE

Preheat the oven to 425F. Prepare a working surface with flour and have ready a bowl with water, a brush, flour, and a fork. Using a rolling pin, roll 1 inch balls of dough into circles. Place about 1 1/2 tbsp of filling in the center and fold over. Brush the inside edges of each circle with water and fold the edges together. With a fork, crimp the edges firmly. (If you are storing the samosas to bake them later, place them in a heavily floured tray, dust the samosas with more flour, and cover tightly. You can then freeze them or refrigerate them).

Place the samosas on a lightly oiled baking tray. Bake for 15 min at 425F, then turn them over and reduce heat to 375F and bake for 10 more min.

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DIPPING SAUCE

1/2 cup cider vinegar

1/2 cup water

3 tbsp brown sugar

1 clove garlic, minced or pressed

1 tsp salt

In a saucepan, combine all ingredients and stir till sugar dissolves. Bring to a boil and then let simmer, covered, for about 10 min.

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Original from Moosewood