FareShare Home: Recipe Exchange List, IRC Chat, Food Talk -- April 2003 Recipes

Recipes Included On This Page

Vegan Irish Soda Bread
Vegan Red Pepper Harissa Sauce
Vegetarian Chocolate Cream Couscous Cake
Vegetarian Fresh Noodles Lo Mein
Vegetarian Garlicky Portobello Mushrooms
Vegetarian Green Soup
Vegetarian Tandoori Kebabs
Vegetarian, Cuban Black Eyed Pea Fritters
Vegetarian, Diabetic Parmesan Zucchini Wedges
Vegetarian, Low-Fat Beans, Greens & Grains 7 pts
Vegetarian, Low-Fat Green Enchilada Casserole 6 pts
Vegetarian, Low-Fat Vegetable Couscous Casserole 6 pts
Veggie Red Curry

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* Exported from MasterCook * Vegan Irish Soda Bread Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Volume 6-04 Apr 2003 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup low-fat soymilk 1 tablespoon white vinegar 3/4 cup whole wheat flour -- plus 1 teaspoon whole wheat flour 3/4 cup white flour -- plus 2 tablespoons white flour 1/2 teaspoon baking powder 1 tablespoon baking soda 1 1/2 teaspoon Ener-G(R) egg replacer 2 tablespoons water 1 1/2 tablespoons soy margarine 1 tablespoon caraway seeds 1/2 cup raisins Preheat oven to 375F. Combine soymilk and vinegar, set aside. Combine Ener-G(R) egg replacer with water and mix until frothy, set aside. Combine whole wheat flour, minus 1 teaspoon, white flour, baking powder and baking soda in a large mixing bowl. Cut in soy margarine. Add egg replacer mixture and then slowly mix in soymilk mixture. Coat raisins with remaining 1 teaspoon of whole wheat flour. Add raisins and caraway seeds to mixture. Pour into a nonstick 9- x 5- x 3-inch loaf pan. Bake for 45 minutes. Tastes delicious served warm! Makes 10 Slices www.pcm.org Nutrition information per slice: 122 calories, 3.2 g protein, 22.7 g carbohydrate, 2.4 g fat, 17.6% of calories from fat, 0 mg cholesterol, 401 mg sodium. Contributed to the FareShare Gazette by Fatima; 3 April 2003. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 111 Calories; 2g Fat (16.5% calories from fat); 3g Protein; 21g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 424mg Sodium. Exchanges: 1 Grain(Starch); 0 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates.

* Exported from MasterCook * Vegan Red Pepper Harissa Sauce Recipe By : Serving Size : 24 Preparation Time :0:00 Categories : Volume 6-04 Apr 2003 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 red bell peppers -- seeded and quartered 3 shallots -- quartered 4 garlic cloves -- peeled 3 tablespoons extra-virgin olive oil 6 dried red chili peppers -- soaked in 1 cup hot water 2 tablespoons lemon juice Salt -- to taste Sauté bell peppers, shallots and garlic in 1 tablespoon oil over medium-low heat until soft, about 10 minutes. Set aside. Add chili peppers and soaking liquid to blender or food processor; process 30 seconds. Strain through fine-meshed sieve, reserving liquid and discarding chili debris. Add red bell pepper mixture and chili pepper liquid to blender or food processor; process to slightly chunky consistency. Strain once more, discarding liquid. Spoon sauce into serving bowl or covered jar; stir in remaining oil, lemon juice and salt. Serve immediately. If reserving for later use, layer top of jar with a little additional oil and cover tightly. Store in refrigerator up to 2 weeks. Makes about 2 cups. Contributed to the FareShare Gazette by Dancer^; 6 April 2003. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 20 Calories; 2g Fat (75.1% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 0 Vegetable; 0 Fruit; 1/2 Fat.

* Exported from MasterCook * Vegetarian Chocolate Cream Couscous Cake Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Volume 6-04 Apr 2003 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup pecan halves 2 1/2 cups water 1 1/2 cups packed brown sugar or Sucanat 1/4 cup unsweetened cocoa 1 cup couscous 1 tablespoon vanilla extract 10 ounces barley malt-sweetened chocolate chips OR regular semisweet chocolate chips 21 ounces firm "lite" silken tofu -- at room temperature 3 tablespoons maple syrup -- or honey Preheat oven to 300 degrees F. Place pecans on baking sheet and toast in oven until golden, about 20 minutes. Let cool, then transfer pecans to food processor and process until coarsely ground. In medium saucepan, mix water, sugar, cocoa and couscous. Bring to a simmer and cook, stirring occasionally, until thickened, 5 to 10 minutes. Remove from heat and stir in vanilla. Spread mixture into ungreased 9-inch springform pan. Sprinkle 1/4 cup ground pecans over top. In small saucepan, melt chocolate chips over low heat, stirring constantly. Transfer to food processor or blender, add tofu and maple syrup, then process until smooth. Pour mixture over couscous base and top with remaining pecans. Refrigerate until cake is set, about 2 hours. Serve cold. Makes 8 servings. Contributed to the FareShare Gazette by Dancer^; 6 April 2003. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 183 Calories; 7g Fat (35.5% calories from fat); 4g Protein; 25g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 6mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 1/2 Fat; 1/2 Other Carbohydrates.

* Exported from MasterCook * Vegetarian Fresh Noodles Lo Mein Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Volume 6-04 Apr 2003 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon dark sesame oil 1/2 pounds firm tofu -- drained and cut into 1-inch cubes 4 vegetable bouillon cubes 4 cups cold water 1 tablespoon grated fresh ginger root 1/8 teaspoon crushed red pepper -- (optional) 1 tablespoon bottled teriyaki sauce 1 large garlic clove -- minced 8 ounces cooked linguine -- drain and cool 1 pound frozen oriental-style vegetables -- unthawed 1 small onion -- sliced lengthwise 2 scallions -- finely chopped How to drain tofu: Cut in half lengthwise. Squeeze between palms of hands until liquid stops coming out. Do over sink. Heat sesame oil in a skillet over medium-high heat and sauté' tofu for 2 to 3 minutes until golden on all sides. In a large stock pot, bring bouillon or broth powder and water to a boil. Add ginger red pepper, teriyaki sauce, garlic and linguine. Simmer 2 minutes. Stir in browned tofu, frozen vegetables and onion, return to a boil and simmer 2 minutes more. Stir in sliced scallions, serve. Makes 4 servings. Contributed to the FareShare Gazette by Dancer^; 5 April 2003. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 88 Calories; 6g Fat (57.6% calories from fat); 5g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 14mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 Fat.

* Exported from MasterCook * Vegetarian Garlicky Portobello Mushrooms Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Volume 6-04 Apr 2003 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound Portobello mushrooms -- sliced 4 tablespoons extra virgin olive oil 6 garlic cloves -- sliced thinly 2 tablespoons chopped fresh parsley Sea salt Freshly ground pepper Sauté the mushrooms in olive oil until browned on one side, turn and add the garlic and salt and pepper. Sauté for another 2 minutes, add the parsley and cover the pan. Turn off the heat and serve within minutes. Makes 2 to 4 servings. Great on a steak or as a side dish. Contributed to the FareShare Gazette by Dancer^; 1 April 2003. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 154 Calories; 14g Fat (77.1% calories from fat); 3g Protein; 7g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 6mg Sodium. Exchanges: 1 1/2 Vegetable; 2 1/2 Fat.

* Exported from MasterCook * Vegetarian Green Soup Recipe By : Serving Size : 8 Preparation Time :0:20 Categories : Volume 6-04 Apr 2003 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound chard -- (1 big bunch) 1/2 pound kale 1 bunch green onions -- sliced 1 cup cilantro -- loosely packed 5 cups water -- (5 to 6) 1 teaspoon salt -- more to taste 1 large potato 2 onions -- chopped 2 garlic cloves -- finely chopped [2 to 3] 2 1/2 teaspoons olive oil 3 cups vegetable broth -- (3 to 4) [or chicken broth] 1 tablespoon lemon juice -- more to taste Freshly ground black pepper 1 pinch cayenne Wash the greens thoroughly, then cut the chard and kale off their stems and slice the leaves. Combine the chard, kale, green onions and cilantro in a soup pot with the water and salt. Peel the potato or just scrub it well if you prefer, cut it into big pieces and add it to the pot. Bring the water to a boil, turn down the flame and let it simmer for about half an hour. Meanwhile, heat the olive oil in a non-stick pan and cook the chopped onions in it slowly, with a sprinkle of salt, until they are golden brown and soft. This will take up to forty-five minutes, don't hurry; you only need to give them a stir once in a while and it's the slow cooking that develops the sweetness. If you like, you can deglaze the pan at the end with a bit of Marsala or sherry, not required but a nice touch. Add the caramelized onions to the soup. Put another teaspoon of oil in the pan and stir the chopped garlic in it for just a couple of minutes, until it sizzles and smells great. Add the garlic to the pot and simmer everything together for a few minutes more. Add enough broth to make the soup a soup and puree it in the blender in batches. Don't over process; anything with potatoes in it can get slimy if you work it too much. Return the soup to the pot, bring it back to a simmer, and taste. Add salt as needed, grind in a little black pepper, add a pinch of cayenne and a tablespoon of lemon juice. Stir well and taste again. Now you're on your own, correct the seasoning and serve big steaming bowls of green soup. Makes 8 generous servings. I like to garnish this soup. Some kind of crumbled white cheese is a natural, my favorite is parmesan cheese is also good. So are croutons, especially if they're made from rye or pumpernickel bread. And of course, there's always sour cream but since I like the low-fat quality of the soup, I use a spoonful of yogurt cheese instead. Contributed to the FareShare Gazette by Dancer^; 13 April 2003. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 133 Calories; 3g Fat (21.3% calories from fat); 6g Protein; 22g Carbohydrate; 4g Dietary Fiber; 1mg Cholesterol; 1004mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat.

* Exported from MasterCook * Vegetarian Tandoori Kebabs Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Volume 6-04 Apr 2003 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound extra-firm tofu -- drained 1 1/2 cups water 1/4 cup tamari sauce 3 tablespoons nutritional yeast 2 teaspoons dried crumbled sage 1/2 teaspoon dried thyme 1/2 teaspoon dried rosemary 1/2 teaspoon garlic powder 1 cup yogurt -- plain low-fat 2 tablespoons lemon juice 2 medium onions -- diced 4 large garlic cloves -- crushed 2 tablespoons ginger -- grated 2 teaspoons turmeric 1 teaspoon curry powder 1 teaspoon chili powder 1/2 teaspoon ground coriander 1/2 teaspoon ground cumin 1/2 teaspoon nutmeg 1/2 teaspoon paprika 32 button mushroom caps 8 bamboo skewers -- soak in water 5 minutes 8 pita breads -- warmed 6 cups long grain white rice Chutney Yogurt Cut tofu into 48 equal sized cubes. Mix together all ingredients in marinade (ingredients 2-9). Marinate tofu at least 48 hours in refrigerator (tofu can remain covered and refrigerated in marinade for up to 1-1/2 weeks). Mix all ingredients for masala (ingredients 10-21)in a shallow container or dish. Remove marinated tofu cubes from refrigerator; mix with masala sauce, making sure cubes are covered. Cover and store cubes in refrigerator several hours, or up to several days, shaking or stirring occasionally. Light barbecue, hibachi, indoor grill or oven broiler. Thread tofu cubes and mushroom caps alternately on skewers, using 6 cubes and 4 caps per skewer. Broil, grill or barbecue about 3 inches from the heat source, turning and basting with masala sauce until slightly charred on all sides, 10 to 15 minutes. To serve: Place each skewer along middle of flatbread. Grasp bread around skewer with hand; pull skewer out with other hand, leaving tofu and mushrooms in bread. Skewer also can be placed on mound of rice. Serve with other accompaniments (and lots of napkins!) Remaining masala sauce can be heated gently and served on side. Makes 8 skewers (4 servings). Contributed to the FareShare Gazette by Dancer^; 24 April 2003. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 98 Calories; 5g Fat (41.5% calories from fat); 8g Protein; 8g Carbohydrate; 1g Dietary Fiber; 4mg Cholesterol; 27mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

* Exported from MasterCook * Vegetarian, Cuban Black Eyed Pea Fritters Recipe By : Serving Size : 20 Preparation Time :0:20 Categories : Volume 6-04 Apr 2003 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 pound black-eyed peas -- soaked 4 garlic cloves -- crushed 2 teaspoons salt 1 teaspoon black pepper 4 tablespoons water Oil for frying Lime juice to taste When peas have softened, rub off skins, soak an additional 30 minutes. Drain and rinse. In a food processor, process peas, garlic, salt and pepper. Add water while continuing to process. Add enough water to get a smooth, thick puree. Preheat oven to 250 degrees F. In a large skillet, heat 2 to 3 inches oil and fry 1 tablespoon of the batter till it's golden brown. Repeat till all the batter has been fried in this way. Keep in oven to keep hot. Serve piping hot, sprinkled with salt & lime juice. Makes 20 servings. Contributed to the FareShare Gazette by Dancer^; 12 April 2003. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 39 Calories; trace Fat (3.3% calories from fat); 3g Protein; 7g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 215mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat.

* Exported from MasterCook * Vegetarian, Diabetic Parmesan Zucchini Wedges Recipe By : Serving Size : 4 Preparation Time :0:20 Categories : Volume 6-04 Apr 2003 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 pounds zucchini -- quartered lengthwise 3 tablespoons parmesan cheese -- grated In large pot with steamer basket; bring about 1 inch of water to a boil. Put zucchini in basket; cover and steam until just done about 12 minutes. Remove and sprinkle with cheese. Makes 4 servings. Contributed to the FareShare Gazette by Dancer^; 11 April 2003. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 40 Calories; 1g Fat (26.9% calories from fat); 3g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3mg Cholesterol; 75mg Sodium. Exchanges: 0 Lean Meat; 1 Vegetable; 0 Fat.

* Exported from MasterCook * Vegetarian, Low-Fat Beans, Greens & Grains (high fiber) 7 pts Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Volume 6-04 Apr 2003 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large onion -- chopped 2 1/2 cups vegetarian bouillon 1 pinch cayenne pepper -- or to taste 1 cup raw brown rice or other whole grain of your choice 1 package frozen kale or collard greens or spinach 1/4 cup vinegar 1 can kidney beans -- drained or pinto beans Tabasco sauce -- to taste Cook the onion in 1/2 cup of the bouillon for 5 minutes or until softened. Add the remaining bouillon, cayenne and the rice and bring to a boil. Reduce the heat to a simmer and cook, covered, 30 minutes. Add the frozen greens and return to a simmer, stirring to break up the greens; cover and simmer 20 minutes more or until the rice is tender if you use another grain, you will need more time and perhaps some additional bouillon). Stir in 2 tablespoons of the vinegar, pepper and beans. Taste and add as much of the remaining vinegar as you like. Serve with Tabasco sauce if desired. Makes 4 servings. Points...7. Contributed to the FareShare Gazette by Dancer^; 5 April 2003. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 267 Calories; 3g Fat (9.3% calories from fat); 15g Protein; 47g Carbohydrate; 14g Dietary Fiber; 2mg Cholesterol; 1028mg Sodium. Exchanges: 3 Grain(Starch; 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

* Exported from MasterCook * Vegetarian, Low-Fat Green Enchilada Casserole (high fiber) 6 pts Recipe By : Serving Size : 8 Preparation Time :0:00 Categories : Volume 6-04 Apr 2003 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 1 onion -- chopped 2 garlic cloves -- minced 1 teaspoon ground cumin 1 teaspoon ground coriander 2 cups cooked bulger wheat 2 cups cooked lentils 1 can chopped green chilies -- (optional) 1 can sliced black olives -- (optional) 9 corn tortillas 28 ounces green enchilada sauce -- (1 can) 1 cup grated lowfat cheese -- such as cheddar -- mozzarella etc. Preheat oven to 350 degrees F. Heat olive oil over medium-high heat until hot. Add onions, garlic, cumin and coriander and sauté until tender. Combine onion mixture with bulgur wheat and lentils and mix well. Spray an 9 x 13-inch casserole dish with nonstick cooking spray. Pour a small amount of enchilada sauce into the bottom of the casserole. Cut tortillas in half. Overlap 6 tortilla halves with cut edge against the outside of dish. Add 1/2 filling mixture, olives and chilies (if desired) and then sprinkle with 1/3 cheese. Add another layer of tortillas, filling, etc. Top with last 6 tortilla halves, remaining sauce and cheese. Cover and bake at 350 degrees F. for 30 minutes. Makes 8 servings. Points...6. Contributed to the FareShare Gazette by Dancer^; 18 April 2003. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 226 Calories; 8g Fat (30.2% calories from fat); 8g Protein; 33g Carbohydrate; 7g Dietary Fiber; 15mg Cholesterol; 333mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1 1/2 Fat.

* Exported from MasterCook * Vegetarian, Low-Fat Vegetable Couscous Casserole (high fiber) 6 pts Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Volume 6-04 Apr 2003 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 cups water 1 cup uncooked couscous 15 ounces black beans -- drained (1 can) 8 3/4 ounces no-salt-added corn -- drained (1 can) 8 ounces sliced water chestnuts -- drained (1 can) 1/2 red bell pepper -- chopped 1/2 cup green onions -- minced 1 jalapeno -- minced 1 cup part-skim ricotta cheese 2 tablespoons balsamic vinegar 2 teaspoons sesame oil 1 teaspoon ground cumin Nonstick cooking spray Heat water in a small saucepan to boiling. Remove from heat, add couscous and mix well. Cover and let stand for 5 minutes or until liquid is absorbed and couscous is tender. Add black beans and next 5 ingredients and mix well. Combine ricotta cheese, vinegar, oil and cumin and mix well. Combine couscous mixture and ricotta mixture. Spoon into an 11x7-inch baking dish sprayed with nonstick cooking spray. Bake uncovered at 350 degrees for 25 minutes or until heated through. Points...6. Contributed to the FareShare Gazette by Dancer^; 6 April 2003. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 320 Calories; 6g Fat (16.2% calories from fat); 20g Protein; 48g Carbohydrate; 11g Dietary Fiber; 13mg Cholesterol; 59mg Sodium. Exchanges: 3 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat.

* Exported from MasterCook * Veggie Red Curry Recipe By : Serving Size : 4 Preparation Time :0:20 Categories : Volume 6-04 Apr 2003 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons canola oil 2 tablespoons pesto -- (prepared)[or basil leaves] 2 tablespoons red curry paste 3 baby bok choy 1 carrot -- (1 to 2) 1/2 red pepper 1 can coconut milk 1/3 firm tofu block -- (1/3 to 1/2) 1/3 cup cilantro 1 tablespoon brown sugar 1 lime Sauté oil and pesto over medium heat, add curry paste and coconut milk. Cook for about 5 minutes. Add in brown sugar, vegetables and tofu. Cook additional 5 to 10 minutes. Add cilantro, lime juice and basil if you are using that instead of pesto. Cook about 3 to 5 minutes more. Serve over jasmine or basmati rice. Vegetables can be changed to suit your tastes, red curry paste can be adjusted. Makes 2 to 4 servings. Contributed to the FareShare Gazette by Dancer^; 12 April 2003. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 230 Calories; 21g Fat (77.9% calories from fat); 2g Protein; 11g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 22mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 4 Fat; 0 Other Carbohydrates.

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