Yummy Yummy Broccoli, Zucchini and Rice

Inspired by a recipe at http://veganawakening.wordpress.com/. 

But I have changed it up a LOT! This is a super-yummy recipe. Even Prince Charming said it was really good. It honestly tasted like Beef and Broccoli without all that silly beef nonsense. 

1.5 cups cooked long grain rice 

2 TBSP vegan margarine 

2 - 3 Tbsp flour 

2 cups vegetable stock 

1 TBSP soy sauce 

1/2 cup nutritional yeast 

1 tsp fresh lemon juice 

1- 2 TBSP olive oil 

1 small onion, minced 

2 cloves garlic, minced 

1 crown broccoli chopped 

1 small zucchini chopped 

garlic powder to taste 

salt & black pepper 

Melt the margarine in a small pan over medium heat. 

Add the flour and cook for 3-5 minutes. 

Add the vegetable stock, water, soy sauce, and salt & pepper to taste pan. 

Bring to a simmer and let cook until the sauce begins to thicken. 

Stir in the nutritional yeast and let simmer for 5 minutes. 

Stir in the lemon juice and taste to adjust salt & pepper. Set aside. 

Heat olive oil in a saute pan over medium heat. 

Add the onions and garlic, cook until softened.

 Add the broccoli and zucchini. 

Continue to cook until the vegetables are tender. 

Season with Garlic powder and salt and pepper to taste. 

Combine the rice, broccoli mixture, and sauce. Serve and enjoy!

Baked Falafel Sandwich

Ingredients

• 15 1/2 oz canned chickpeas, rinsed and drained
• 1/4 cup(s) onion(s), chopped
• 1/4 cup(s) parsley, or cilantro, fresh, chopped
• 1 clove(s) (medium) garlic clove(s), minced
• 1 tsp Cumin seeds
• 1/4 tsp ground coriander
• 1/4 tsp table salt
• 1/4 tsp baking soda
• 1 Tbsp all-purpose flour
• 2 tsp olive oil
• 2 Tbsp tahini sesame butter
• 2 Tbsp water
• 1 Tbsp fresh lemon juice
• 4 large whole wheat pita(s)
• 8 piece(s) lettuce

Instructions

* Combine chickpeas, onion, parsley, garlic, cumin, coriander, salt and baking soda in a food processor or blender. Process until mixture is coarsely pureed and transfer to large bowl. Stir in flour; shape mixture into 4 patties and let stand for 15 minutes.

* Preheat oven to 400ºF.

* Heat oil in a large ovenproof skillet over medium-high heat (if you don't have an ovenproof skillet, make sure to cover the handle of your skillet with aluminum foil before heating). Add patties and cook until golden brown, flipping once, about 2 minutes per side. Transfer pan to oven and bake 10 minutes.

* Meanwhile, whisk together tahini, water and lemon juice.

* To assemble sandwiches, place 2 lettuce leaves inside each pita, add 1 falafel patty and drizzle with 1 tablespoon tahini dressing.

PointsPlus™ Value: 9
Servings: 4

Bok Choy and Tofu Stir-Fry

Ingredients

• 1 spray(s) cooking spray (I will omit this when I make it)
  
• 1 clove(s) (medium) garlic clove(s), minced
• 1 Tbsp ginger root, grated
• 4 cup(s) bok choy, coarsely chopped
• 1 cup(s) shiitake mushroom(s), caps only, sliced
• 12 oz low-fat tofu, firm, drained and cut into 1/2-inch cubes (I will omit this when I make it)
• 2 Tbsp low-sodium soy sauce
• 2 Tbsp hoisin sauce
• 1/4 cup(s) scallion(s), chopped (green parts only)
• 1/4 tsp black pepper
• 2 cup(s) cooked brown rice

Instructions

* Coat a nonstick wok or skillet with cooking spray. Add garlic, ginger, bok choy and mushrooms; stir-fry over medium-high heat until bok choy is wilted, about 3 minutes. Add tofu cubes and brown for 1 minute.

* Stir in soy sauce, hoisin sauce, scallions and pepper; heat through, about 1 minute. Spoon 1/2 cup of rice onto each of 4 plates and top each with about 1 cup of tofu mixture.

PointsPlus™ Value: 5 (including the spray and the tofu which I omit)
Servings: 4

Peppers with Coucous-Chickpea Pilaf

Makes 4 servings

Ingredients

4 medium green or red sweet peppers
1 1/4 cup reduced-sodium vegetable broth
1 15-ounce can garbanzo beans, rinsed and drained
1/4 cup chopped onion
1 large clove garlic, minced
1 teaspoon ground cumin
1 teaspoon toasted sesame oil
1 cup couscous
1 cup reduced-sodium, reduced-fat meatless spaghetti sauce

Fill a large saucepan half full of water. Bring to boiling. Meanwhile, cut about 1-inch off the top of each pepper. Discard seeds and membranes. Finely chop the pepper tops (you should have about 3/4 cup). Add pepper shells to boiling water; cook for 5 minutes. Drain on paper towels. (If desired, peppers can be micro-cooked. Place peppers, cut side down in a 2-quart
square microwave-safe baking dish. Cover dish with microwave-safe plastic wrap. Cook on 100% power (high) for 5 to 7 minutes or till crisp-tender, turning dish once.) In a medium saucepan combine vegetable broth, garbanzo beans, onion, garlic, cumin, sesame oil, and chopped pepper. Bring to boiling; reduce heat. Simmer for 2 minutes. Stir in couscous. Remove from heat; cover and let stand for 5 minutes. Place drained peppers in a 2-quart square
baking dish. Fluff couscous mixture with a fork. Fill peppers with couscous mixture. Spoon any remaining couscous mixture into the dish around the peppers. Bake at 375 degree oven about 15 minutes or till heated through. (Or, cover with vented plastic wrap. Micro-cook on high for 2 to 3 minutes or till heated through, turning dish once. Meanwhile, in a small saucepan heat the spaghetti sauce. To serve, spoon sauce over stuffed peppers.

SERVING SIZE: 1 Pepper

POINTS: 9

PER SERVING: 364 Calories, 3 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 536 mg Sodium, 70 g Total Carbohydrate, 10 g Dietary Fiber, 13 g Protein

Mexican Rice with Vegetables

Makes 4 servings

Ingredients

2 teaspoons corn oil
6 ounces uncooked converted rice
1/2 cup chopped onion
1 1/2 cups finely diced carrots
1 garlic clove, crushed
1 1/2 cups stewed tomatoes, pureed
1 cup low-sodium vegetable broth
1/2 teaspoon salt
1/2 cup frozen green peas
2 tablespoons minced fresh flat-leaf parsley

In medium saucepan, heat oil; add rice and onion. Cook over medium heat, stirring frequently, 8-10 minutes, until mixture is golden brown. Add carrots and garlic; cook, stirring constantly, 1 minute longer. Add tomatoes, broth and salt to rice mixture; bring liquid to a boil, stirring frequently. Reduce heat to low; simmer, covered, 20 minutes, until most of the liquid is
absorbed and rice is almost tender. Remove from heat; stir in peas. Let mixture stand, covered, 5-10 minutes, until all of the liquid is absorbed and rice is tender. Serve sprinkled with parsley.

SERVING SIZE: 1 1/4 cups

POINTS PLUS POINTS: 6 per serving

PER SERVING: 250 Calories, 3 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol, 585 mg Sodium, 50 g Total Carbohydrate, 5 g Dietary Fiber, 6 g Protein, 88 mg Calcium

Broccoli-Tofu Stir Fry with Cashews

Makes 5 servings

Ingredients

3 tbsp soy sauce
2 tbsp seasoned rice vinegar
1 1/2 tsp bottled minced garlic
2 tsp fresh or bottled chopped ginger
1 (1-pound) package firm tofu, drained and cut into 1/2 inch cubes
1 tbsp dark sesame oil, divided
5 cups fresh broccoli florets
1/2 cup chopped green onions
2 tbsp seeded minced jalapeno pepper
1/3 cup cashews
5 cups hot cooked somen (wheat noodles) or angel hair pasta

Combine first 4 ingredients in a shallow dish, and stir well. Add tofu cubes,
stirring gently to coat. let stand 15 minutes. Remove tofu from dish, reserving
marinade. Heat 2 tsp oil in a wok or nonstick skillet over high heat. Add tofu;
cook 2 minutes or until browned. Remove tofu; set aside, and keep warm. Add
remaining 1 tsp oil and next 3 ingredients to pan; sauté 2 minutes. Stir in
reserved marinade, tofu, and cashews; serve over noodles.

SERVING SIZE: About 1 1/2 cups stir-fry and 1 cup noodles

POINTS PLUS POINTS: 9 per serving

PER SERVING: 358 Calories, 11.4 g Total Fat, 1.8 g Saturated Fat,
0 mg Cholesterol, 567 mg Sodium, 49 g Total Carbohydrate,
5.8 g Dietary Fiber, 17.5 g Protein, 358 mg Calcium

Lentil One-Pot Casserole

Ingredients

• 6 3/4 oz dry lentils, about 1 cup, rinsed
• 1/2 cup(s) uncooked brown rice
• 2 cup(s) carrot(s), shredded
• 3 cup(s) water
• 1 packet(s) onion soup mix, 5.5 Tbsp, reduced-sodium preferred
• 1 tsp dried basil
• 1 tsp garlic powder
• 1 tsp olive oil

Instructions

* Rinse lentils.

* Place all ingredients in a large pot. Bring to a boil. Reduce heat, cover and cook until rice is done, about 20 minutes. Yields 1 cup per serving.

PointsPlus™ Value: 7
Servings: 4

Moroccan Slow Cooker Stew

Ingredients

• 1 spray(s) cooking spray, (5 one-second sprays per serving)
• 1 small onion(s), chopped
• 1 clove(s) (medium) garlic clove(s), minced
• 3 pound(s) butternut squash, peeled, seeded, cut into 1/2-inch cubes
• 1 cup(s) carrot(s), baby
• 1 cup(s) canned crushed tomatoes
• 1/2 cup(s) vegetable broth
• 1/4 tsp ground cinnamon
• 1/2 tsp Cumin seeds
• 1/2 tsp red pepper flakes
• 15 oz canned chickpeas, drained and rinsed
• 1/2 tsp table salt

Instructions

* Coat a small pot with cooking spray. Add onion and garlic; sauté for 5 minutes.

* Place squash in a 3-quart or larger slow cooker (crockpot). Add onion and garlic, carrots, tomatoes, broth, cinnamon, cumin and red pepper flakes. Cover and turn on to low heat; simmer for 6 hours.

* Add chickpeas and salt. Stir, cover and heat for 5 minutes. Yields about 1 1/3 cups per servin

PointsPlus™ Value: 5
Servings: 6

Vegetarian Black Bean Chili w/Orange, Cumin & Cinnamon

• 2 oranges
• 2 T olive oil
• 2 c chopped onions
• 4 garlic cloves, minced
• 4 t chili powder
• 4 t ground cumin
• 2 t ground cinnamon
• 3 (15 oz) cans black beans, drained
• salt & pepper
• 1 1/2 c water to think if needed
• sour cream substitute, cilantro leaves & organic blue tortilla chips for garnish

1. Grate enough orange peel to measure 1 1/2 t & juice oranges (about 1 c juice).
2. Heat oil in heavy large saucepan over medium-high heat. Add onions & saute 5 min. Mix in garlic & spices. Add beans, tomatoes & half of orange juice.
3. Simmer over medium heat until heated through and flavors blend, stirring often, about 15 min. Mix in orange peel & remaining orange juice. Add water to think if necessary & season to taste with salt & pepper.
   
4. Ladle in bowls and top with sour cream substitute, cilantro leaves and a blue corn tortilla chip.

Vegan Texas Chili

• water/broth to saute
• small onion, chopped
• 2 garlic cloves, chopped
• salt and pepper
• 1 teaspoon oregano
• 1 teaspoon cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon cayenne (optional)
• 1/2 tablespoon chili powder
• 1/2 cup bulgur
• 3 1/2 teaspoons soy sauce
• 1 tablespoon ketchup
• 1 can rotel (I used mild)
• 1 can water
• 2 tablespoons tomato paste

Saute-steam the onions until they are soft, about five minutes. Add the garlic and cook another 30 seconds. Add all the spices and stir to combine. You can leave out the cayenne to reduce the heat a bit. Add the bulgur and stir everything together again. Combine the soy sauce and ketchup and pour the mixture over the bulgur. Stir continuously until combined.

Pour in the can of rotel (or about 10 ounces diced tomatoes). Fill the can with water once and add to the other ingredients. Add the tomato paste and stir everything once more. Bring everything to a boil and then turn the heat down to a simmer. Simmer covered for 20 minutes.

Taste and adjust the seasonings. Most of the liquid should be absorbed. If the chili is too dry, add some water. If it's too wet, simmer a few more minutes. Texas chili can be anywhere from moist to somewhat soupy, whatever your preference.

Squashed Macaroni

2 cups cooked winter squash (butternut, hubbard, pumpkin, etc.) fresh or frozen
1 1/2 cups milk (plant or animal)
1 tablespoon miso
2 tablespoons tahini
1 tablespoon nutritional yeast flakes (lots of B vitamins, tastes cheesy);
1/2 teaspoon sea salt
Black pepper to taste
1/4 teaspoon ground nutmeg
1/4 cup minced fresh parsley
1 pound whole grain elbow macaroni, cooked
1/2 cup walnuts, minced or ground

Puree squash, milk, miso, tahini, nutritional yeast, salt, pepper, nutmeg, and parsley in blender or food processor until smooth. Pour sauce into medium-size pan, and warm over low heat while pasta cooks.

NOTES: You can leave out the miso and cut back on the tahini if you choose to. You may also use cashews in place of the walnuts, and ground the cashews and mix them into the sauce while warming to give it more thickness.

Tomato, Lentil and Coconut Soup

• 8 to 10 ripe tomatoes, skinned
• 1 cup red lentils
• 1 medium onion
• 1 tbsp. olive or other vegetable oil
• 1/2 cup fresh grated coconut
• 1/2 cup tomato puree
• 3 cups vegetable stock
• salt and pepper to taste

Saute the onion in the oil, then chop up tomatoes and add along with tomato puree. Cook for a couple of minutes then add stock and leave to simmer for 20 minutes. Using a blender or food processor, blend soup until creamy, return to pan, add grated coconut and lentils and cook on low heat for 5 - 10 minutes.
Place two or three falafel balls in each bowl, add soup, and serve hot.

Pumpkin Soup

2 onions, chopped
1 tbsp. olive or other vegetable oil
flesh of 1 pumpkin
3-4 cups soya milk
sea salt to taste
freshly ground black pepper

Saute the onion in the oil until soft. Add the pumpkin and cook for a few minutes. Add the soya milk and bring to a boil. Reduce heat and simmer gently until the pumpkin is soft. Place soup in blender or food processor and blend until smooth. Add salt and pepper to taste.

Creamy Avocado Soup

4 ripe Haas avocados peeled seeded and cut in cubes
1/2 cup cilantro
3 serrano chilies
1 quart Vegetable broth
1 cup soy milk
1/4 cup Lime juice
Salt
Tofutti Sour cream
Chopped cilantro leaves
Pico De Gallo*
Lime and Chili Tortilla Strips**

Combine the avocado, cilantro, serrano chilies and 1-1/2 cups of the veggie stock in blender. Blend until mixture is very smooth. Transfer to a medium-sized bowl and whisk in the remaining veggie stock, soymilk and lime juice. Add salt to taste and mix. Taste for seasoning, add additional salt if needed. Cover and refrigerate until well chilled before serving.


*To make the Pico de Gallo:

5 Roma tomatoes diced
2 serrano chilies seeds removed
1/4 cup onion - finely diced
2 tablespoons chopped cilantro
2 teaspoons lime juice
salt

Combine all ingredients except salt in a small bowl and toss to blend well. Season to taste with salt and refrigerate until ready to use.

**To make the lime and Chili Tortilla Strips:

10 white corn tortillas
4 pasilla chilies
lemon-lime flavored salt

Remove the seeds from the pasilla chilies and toast them in a dry skillet over medium-high heat until they are very crispy. Do not burn the chilies. Grind the chilies to a powder in a spice mill or coffee grinder. Toss the chili powder with some of the lime salt in a small bowl, blending well.
Preheat oven to 350F.
Spray tortillas lightly w/ oil and sprinkle with chile-salt-lime and stack them together. Cut the stack in app inch strips . Scatter the strips on a cookie sheet. Re-sprinkle if needed then bake them for about 10 minutes until lightly browned. Remove and allow to cool. Store in container with tight-fitting lid until ready to use.

Sauteed vegetables with cashews

Ingredients:

1/2 cup vegetable broth
1 cup each red and yellow bell peppers, sliced 1/2 inch thick
1 cup onion, sliced 1/2 inch thick
1 cup snow peas
1/4 cup cashews

Dressing:
3 TBS extra virgin olive oil
2 tsp lemon juice
2 cloves garlic, chopped or pressed
Sea salt and pepper to taste

Directions:

1. Chop or press garlic, slice onions, and let them sit for 5 minutes to enhance their health-promoting properties.
2. Heat broth in a stainless steel skillet over medium heat.
3. When broth is steaming, add bell peppers and onions, cover and sauté for 5 minutes.
4. Add snow peas and sauté covered for 2 minutes.
5. Transfer vegetable mixture to a serving bowl and toss with cashews and dressing ingredients.

Rigatoni Puttanesca

The beauty of this spicy pasta sauce is that it can be made with ingredients that can be kept on hand in the cupboard.

Ingredients

* 12 oz rigatoni, uncooked
* 1 Tbs extra virgin olive oil
* 1 medium onion, chopped
* 4 cloves garlic, minced
* 1 can (425g) artichoke hearts, 15 ounces, drained
* 1 tsp oregano
* 2 cups canned tomatoes, one 28-ounce can
* 2 Tbs capers, (or more)
* 1/2 cup dry red wine
* 1/2 cup kalamata olives, sliced
* 1/2 tsp red pepper flakes
* 1/2 cup parsley, chopped, optional

Directions

1. * Cook rigatoni in boiling water for 10 minutes or until tender.
2. * Heat olive oil in a large saucepan. Add onion and garlic and cook until the onion is tender. Add oregano and artichoke hearts and sir for one minute. Add tomatoes, capers and red wine and stir to break up the tomatoes into large pieces. Bring to a boil, and then reduce heat to simmer. Cover and cook over low heat for 15 minutes. Add olives and red pepper flakes. Cover and cook for about 10 minutes more.
3. * Drain pasta and place in a serving bowl. Top with Puttanesca sauce and parsley if desired.

Nutrition Facts
Calories 312
Calories from Fat 46 (15%)
(8%)Total Fat 5g
(2%)Saturated Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
(0%)Cholesterol 0mg
(13%)Sodium 308mg
(13%)Potassium 469mg
Total Carbohydrate 57g
(29%)Dietary Fiber 7g
Sugars 2g
Sugar Alcohols 0g
(21%)Protein 11g

Baked Rice and Vegetables in Broth

3/4 cup uncooked long-grain rice
1 tablespoon uncooked wild rice
1/4 cup uncooked brown rice
1/4 cup sliced fresh mushrooms
1/4 chopped fresh broccoli
1/4 cup chopped carrots
1/4 cup chopped red bell pepper
1/4 cup finely chopped onion
1 teaspoon salt
1 teaspoon dried onion flakes
1 teaspoon paprika
1/4 teaspoon black pepper
2 1/2 cups vegetable broth

1. Preheat oven to 425 degrees F (220 degrees C).

2. In a 9 x 13 inch baking dish combine white rice, wild rice, brown rice, mushrooms, broccoli, carrots, bell pepper, onion, salt, onion flakes, paprika, black pepper and broth. Mix well; cover.

3. Bake in preheated oven for 30 minutes, or until cooked through; stir once during baking.

SUMMER CORN-STUFFED TOMATOES

INGREDIENTS:
6 large ripe tomatoes
1/4 cup water
1 cup fresh corn kernels
1/4 teaspoon cayenne pepper
1/2 cup pitted black olives, chopped
1/2 cup cornmeal
additional 1/3 cup water
2 tablespoons molasses
1/2 teaspoon baking powder

DIRECTIONS:
Slice off tops of tomatoes and scoop out pulp and seeds. Saute corn, cayenne pepper, and olives in 1/4 cup water over medium heat for 3 minutes. In a bowl, mix together the cornmeal, 1/3 cup water, molasses, and baking powder. Fill tomatoes with corn kernel mixture. Cover tops of tomatoes each with 1/6 of the cornmeal mixture. Broil the stuffed tomatoes for roughly 10 minutes, until the cornmeal topping becomes the texture of bread Serve hot.

(Serves 3. Each serving: 220 calories, 6g protein, 47g carbohydrates, 4g fat, 82mg calcium,
3mg iron, 345mg sodium, 8g dietary fiber.)

This recipe is from the superb vegan nutrition and recipe book, Simply Vegan.

Grilled Portobello Burgers

INGREDIENTS

4 large Portobello mushrooms, stems removed
1/2 cup tomato-based barbecue sauce or olive oil mixed with 1 crushed garlic clove and 1/2 teaspoon dried thyme
Salt and freshly-ground black pepper to taste
4 whole-wheat rolls, halved

Optional toppings:
grilled onion slices
lettuce leaves and sliced tomato
Cajun hot sauce
fresh minced herbs
guacamole
sliced avocado, chopped raw onion, sprouts
Chopped mushroom stems sautéed in olive oil with garlic and fresh herbs

1. Prepare a medium fire in the grill.

2. Brush the mushroom caps with olive oil or barbecue sauce.

3. Grill mushrooms (and onion slices, if you like them), turning occasionally until tender and grill-marked, about 10 minutes. Grill the rolls until lightly toasted, about 2 minutes on each side.

4. To assemble the sandwiches, lightly brush the cut side of the toasted rolls with the remaining olive oil or barbecue sauce. Add Portobello burgers and desired toppings.

5. If pan-frying the mushrooms, simply cook in a little olive oil over medium heat until tender, turning occasionally.

Serves 4.

CHEEZY BROCCOLI-TOMATO BAKE

INGREDIENTS:

1 pound fresh (or frozen) broccoli, chopped (thawed)
1 1/2 cups quartered cherry or grape tomatoes
1 tablespoon olive oil
3/4 cup chopped onions
1/2 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon ground black pepper
4 ounces of your favorite vegan cheese, shredded
2 tablespoons water

DIRECTIONS:
In a large sauce pan on medium heat, saute onions in oil until slightly tender (about two minutes). Add salt, ground pepper, garlic powder, and paprika. Stir in broccoli and simmer on low heat. If using fresh broccoli, add about 2 tablespoons of water for moisture (may not be needed if using thawed frozen broccoli). Simmer until slightly tender, stirring often. Add tomatoes and two ounces of shredded vegan cheese. Combine well. Transfer to a 1 1/2 or 2 quart casserole dish and top with remaining vegan cheese. Cover and bake at 325 degrees for 30 minutes. Serve hot. (Makes 4-6 side-dish servings.)