Vegan No Fat Tomato Tapenade

Ingredients

2 C organic sundried tomatoes (no oil)

1 T herbs de provence

2 tsp capers

3 cloves garlic, crushed

1 T lemon juice

1 tsp lemon rind

Directions

Soak tomatoes in water for one hour.

Drain and place in food processor with all other ingredients.

Process until tomatoes are coarsely chopped.

Place in refrigerator for several hours.

Serve with crackers or bread.

Oil Free Vegan Granola

This is an easy breakfast cereal that my entire family loves.  You can substitute different nuts or dried fruit depending on your tastes.

Ingredients -
3 Cups Old Fashioned Rolled Oats (I use Bob's Red Mill)
1 Cup raw slivered almonds (I use Nuts Online)
1/2 C raw sunflower seeds
1 tsp cinnamon
1/2 tsp nutmeg
1 tsp salt (optional)
1 tsp vanilla
1/2 C unsweetened apple sauce
1/3 C maple syrup
1 C raisins
1/2 C cranberries 


Directions:

Preheat oven to 350

1. Mix all ingredients together in a bowl until oatmeal is moistened.
2. Spread mixture on two cookie sheets lined with parchment paper.
3. Set timer for 10 minutes and place cookie sheets in the oven.
4. After 10 minutes take granola from oven stir to spread mixture and
5. Switch the cookie sheets: bottom goes to the top, top goes to the bottom.
6. Set the timer for 10 minutes and repeat the process.
7. Set the timer one more time for 10 minutes and repeat the process.
8. Remove from oven and let the mixture completely dry.
9. Add dried fruit and store in an air tight container.

Eggplant and Chickpea Curry and Saffron Rice

This is a great addition to our meal plan.  I served it with Saffron rice.  I also did not use oil, but used the dry saute method mentioned in a previous blog.

Eggplant and Chickpea Curry from Fat Free Vegan Kitchen

(printer-friendly version)

Ingredients:

1 large eggplant
1 medium onion, chopped
1/2 red bell pepper seeded and diced
1 1/4 teaspoon cumin seeds
1 1/4 teaspoon ground coriander
1/2 teaspoon turmeric
1/8 teaspoon asafetida (or 1 clove garlic, pressed)
1 14-ounce can diced tomatoes (fire-roasted preferred)
2 teaspoons ginger paste or minced ginger root
1/2 teaspoon cayenne or other hot red pepper (less or more, to taste)
1 15-ounce can (or 1 1/2 cups) cooked chickpeas, rinsed and drained
1/2 cup water
1/4 cup minced parsley or cilantro
1/4 teaspoon garam masala (start with less and add more to taste)

Preheat oven to 400F. Prick eggplant with a fork several times and place on a baking sheet. Bake for 40-45 minutes, until eggplant is sunken and soft all the way through. Remove from oven and set aside until cool enough to handle. Peel and chop the eggplant flesh.

Dry saute onion and cook until it begins to turn golden. Add the bell pepper and cook for a few more minutes. Clear a spot in the center of the skillet and sprinkle the cumin seeds directly on the hot surface. Stir and toast them for about a minute, until they become fragrant. Stir them into the onions and peppers and add the coriander, turmeric, asafetida (or garlic), tomatoes, and ginger paste. Add the eggplant and cook over medium heat, pressing eggplant with the back of a spoon to break up large pieces, for about 10 minutes. Add the chickpeas and enough water or chickpea cooking liquid to keep the mixture moist, cover tightly, and turn heat to low. Cook for at least 15 minutes, stirring periodically, until sauce has thickened and flavors have blended. (You can hold this dish on low for up to 45 minutes while you prepare the rest of your meal, but add additional liquid as needed and don’t forget to stir, scraping the bottom.)

Just before serving, add parsley (or cilantro), garam masala, and salt to taste. Serve with rice or Indian bread.

Saffron Rice

Ingredients:

1/2 C onion
2 pinches crushed saffron
1 1/2 C brown rice
3 C vegetarian broth

Directions:

1. Dry saute 1/2 C onion until onion is caramelized.
2. Add brown rice and mix in with onion.
3. Add vegetarian broth and saffron
4. Bring mixture to a boil
5. Reduce heat to low and cover with a lid.
6. Let simmer for 30 minutes or until liquid is absorbed.

Dry Saute Method

A friend pointed me towards this video.  Until discovering this technique, I was basically steaming my stir fry recipes to stay oil free.  This is definitely a step up in flavor and texture for my recipes.  If you have stumbled across my blog, I hope this helps you.

Tangy Pho Noodles With Dry Sauted Vegetables

Tangy Pho Noodles


This is a great lunch dish that my whole family enjoys.

Serves 4

Ingredients:

1/4 chopped onion
1 clove garlic (chopped)
1 tsp chopped ginger
1/2 C diced carrots
1/2 C sliced celery
1/2 C yellow pepper
1/2 C broccoli
1/2 package extra firm tofu

Sauce:
1/4 C light soy sauce
1 T maple syrup
1 T brown rice vinegar
1 tsp onion powder
1 tsp garlic powder
1 tsp ginger

Noodles:

1 package GLUTEN FREE Vietnamese Brown Rice Noodles with Organic Green Tea
You can purchase these from Amazon http://www.amazon.com/GLUTEN-Vietnamese-Brown-Noodles-Organic/dp/B003CRKNPK/ref=pd_sim_gro3
or some Whole Foods markets.

Directions:

Prepare the Tofu

1.  Heat oven to 425 F
2.  Press block of tofu between paper towel to absorb extra moisture, then cut tofu into 1/2 inch cubes.
3.  Combine sauce and whisk all ingredients until combined.  Place in bowl with tofu until all tofu is coated; let stand for five minutes. 
4.  Use a slotted spoon or your fingers to place tofu on a cookie sheet lined with parchment paper.  Save the extra liquid for the saute portion of the recipe.
5.  Bake tofu for 20 minutes.

Saute the Vegetables

While the tofu is cooking, dry saute the following.  Refer to this video for dry saute method: http://www.youtube.com/watch?v=4Sv1wXU_gLo

1.  Saute onion, until translucent and slightly golden.
2.  Add a tsp of reserved sauce, as needed, as you dry saute.
3.  Add carrots, celery, and pepper.
4.  Add broccoli, ginger and garlic.
5.  Continue adding sauce until everything is cooked but not mushy.
6.  Mix in the baked tofu.
7.  Stir in the noodles.

Prepare the Noodles

About 5 minutes before the tofu is finished baking, prepare the noodles for 4 people
per the instructions on the box.

Enjoy!

Vegan low-fat Corn Chowder

The nutritional yeast flakes in this recipe gives the chowder a cheesy flavor.

Ingredients:

1 medium onion, diced
1 clove garlic, minced
1 C carrots, diced
1 C celery, diced
1 medium yukon gold potato, cubed
2 C fresh corn (off the cob) or frozen
4 C vegan chicken stock ( I use Better Than Boulion) or vegetable stock.
4 T whole wheat white flour
1 C low fat soy milk
1/4 C nutritional yeast flakes
1/2 tsp tumeric
1 tsp salt (to taste)
1 tsp pepper (to taste)

Directions:

Dry saute onions,  garlic, carrots, and celery until onions are translucent. 

Stir in the flour.

Add the stock and all other ingredients except the soy milk.

Cook on low for 1 hour.

Right before serving, add soy milk and reheat until the soup is warm.

Consider serving with a vegan corn bread. I used Confetti Corn Bread from
FatFree Vegan Kitchen.

European Style Beefless Stew

This stew takes a bit of time, but the taste is well worth it. Serves 8.

Ingredients:

2 packages Gardin beefless tips
Two large peeled carrots, diced
Two stalks of celery, diced
2 garlic cloves, crushed
One small onion, chopped
2 medium yukon gold potatoes, diced
4 oz tomato paste
3 C vegan beef broth (I use Better than Bouillon Brand)
1 C dry red wine
Two cups quartered mushrooms
10 pearl onions, peeled - here is a video on how to peel them
1 C frozen peas
5 T whole wheat white flour
1/2 tsp thyme
1/2 tsp rosemary
1 bay leaf
Pepper

Directions:

Heat a large saute pan and spray with vegetable oil, add beefless tips and brown on all sides.
Remove from pan and set aside.
Dry Saute carrots, onion,  garlic, celery, herbs and about 1/4 tsp pepper until onions are translucent.
Place beef back on top of the mixture, pour 1 cup red wine over the mixture and reduce liquid by 1/2.
Sprinkle flour over the mixture and stir to coat everything.
Stir in the tomato paste.
Stir in the vegan beef broth
Add the potatoes and bay leaf.

Cover and let simmer 1 hour. For a thicker sauce, I place my covered pot in the oven and cook at 325 for three hours.

About 15 minutes before serving:

Dry saute pearl onions and mushrooms until onions are carmalized. (about 3 minutes)

Add this to the stew mixture.  Stir in the frozen peas. Warm for about 5 more minutes. Remove bay leaf. Serve.

Vegan Taco Recipe Using Bocca

This recipe was modified from a meat recipe that I found online.  My whole family loves it.

Ingredients:

• 2 C TVP or one package Bocca meatless ground crumbles
• 1 medium onion, chopped
• 1 clove garlic, minced
• 1/4 c diced green chiles
• 1 can fire roasted crushed tomatoes (I used Muir Glenn)
• 1 cup diced potatoes
• 1 1/2 tsp chili powder
• 1 tsp dried crushed oregano
• 1  tsp salt
• 1/2 tsp ground cumin
• 1/8 tsp black pepper

Directions: 

Dry saute chopped onions and garlic until translucent.   Add tomatoes, potatoes, spices and chilies.  Simmer on low for 30 minutes or until potatoes are fork tender.  Mix in frozen Bocca or TVP and and continue to simmer until warmed through (about 5 to 10 minutes). Serve in whole grain non fat tortillas with lettuce, salsa, guacamole, vegan cheese, vegan sour cream, etc.