Vegetable Curry (Kenya)

  
 SERVES 8 -12

* 2 large onions, finely chopped
* 2 tablespoons vegetable oil
* 1 teaspoon cumin seed
* 1 teaspoon mustard seeds (the black kind, if possible)
* 8 medium potatoes, quartered
* 1 1/2 teaspoons fresh ginger, crushed



* 1 large garlic clove, minced and crushed
* 1 tablespoon ground cumin
* 1 tablespoon whole coriander seed, crushed
* 2 chili peppers (I will used a lesser amount of crushed red pepper flakes.) or 1 teaspoon cayenne pepper (I will used a lesser amount of crushed red pepper flakes.)
* 1/2 teaspoon turmeric
* 1 teaspoon salt
* 4 cinnamon sticks
* 6 cloves
* 4 ounces tomato paste
* 1/2 lb fresh green beans, trimmed
* 1/2 small cauliflower, broken into pieces
* 1 medium eggplant, cut into chunks
* 8 ounces green peas (fresh or frozen)
* 8 ounces leafy greens, chopped (small bunch, fresh or frozen, kale, spinach, collards, swiss chard, etc.)
* 1 (15 ounce) can chickpeas, drained (garbanzo beans)

Preheat oven to 350°F.

In a large, heavy skillet or pot, brown onions in moderately hot oil along with the cumin seeds and mustard seeds.

Add the potato pieces and stir to coat each piece with spices.

Add remaining spices and continue to stir for several minutes.

Thin the tomato paste with 2/3 cup of water and stir into the pot.

Add vegetables, one at a time, cooking for a minute or so between each addition, add chickpeas last.

If your pot isn’t oven proof transfer mixture to one that is and cover with a lid or seal with foil, and bake for about 45 minutes, checking after the first 20 minutes.

The consistency of this curry should be thick, rather than watery, but add more liquid if needed to prevent burning. Stir occasionally to keep ingredients from sticking to the bottom of the pot.

Serve over rice or with Indian bread.

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Garden Kebobs

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Yield: Serves 6 as a side dish
Ingredients:

* 2 ears corn-on-the-cob, husked and cut into 3 pieces each
* 3 small zucchini, each cut into 4 pieces
* 1 large onion, cut into 12 wedges
* 12 large fresh mushroom caps
* 2 bell peppers, cut into 2-inch pieces
* 6 cherry tomatoes
* Baste:
* 1/2 cup butter, melted
* 1 1/2 teaspoons fresh chives, chopped
* 1 1/2 teaspoons fresh dill weed, chopped
* 1/4 teaspoon garlic salt
* 1/4 teaspoon lemon juice

Preparation:
Preheat grill and prepare for indirect grilling. Boil corn for about 5 to 8 minutes or until tender. Allow to cool enough to handle. Place vegetables on kebabs alternating between vegetables. Stir together baste ingredients and brush over kebabs. Place kebabs on hot grill over the unlit part. Grill for 10 to 15 minutes or until vegetables are cooked. Brush occasionally with baste.

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Cuban Black Beans and Rice

SERVES 12

* 1 lb dried black beans, sorted and rinsed
* 1 large onion, chopped
* 1 large bell pepper, chopped
* 5 cloves garlic, finely chopped
* 2 bay leaves
* 1 (14 1/2 ounce) can diced tomatoes, undrained
* 5 cups water
* 2 tablespoons olive oil
* 4 tablespoons ground cumin (optional)
* 1 finely chopped jalapeno
* 1 teaspoon salt
* 3 cups hot cooked rice, for serving

Soak beans overnight.

Combine all ingredients except rice in slow cooker 6 to 8 hours or until beans are tender and most of the liquid is absorbed.

Remove bay leaves.

Serve beans over rice.

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Tropical Veggie Burgers

For the Veggie Burgers:

1 cup green lentils, rinsed
1/4 cup brown rice
2 cups vegetable broth
Water sufficient to cover the lentils and rice
Salt, to taste
1 1/2 Tbsp. margarine
1 onion, chopped
4 tsp. curry powder
1/3 cup shredded carrot
2 Tbsp. Sauvignon Blanc
2 Tbsp. hot sauce
1/2-3/4 cup panko
4 garlic cloves, minced
4 tsp. minced fresh ginger
1/2 tsp. ground allspice
1 tsp. cumin




• Put the lentils and rice in a saucepan with the vegetable broth, adding enough water to cover by about 2 inches. Season with the salt and bring to a boil over high heat, then reduce the heat and simmer, uncovered, until the lentils and rice are tender, about 30 minutes. Drain any excess liquid and place the lentils and rice in a large bowl. Let cool.
• Meanwhile, melt the margarine in a skillet over medium heat and sauté the onion until tender, about 4 minutes. Stir in the curry powder and cook until aromatic, about 1 minute. Cool slightly and then add to the lentils and rice.
• Stir in the remaining ingredients and season with the salt. Form into patties and place in the refrigerator for 30 minutes to 1 hour.
• Grill for 5 to 10 minutes on each side, until grill marks appear and the patties are hot.

To Assemble:
1 can pineapple rings, drained
1 red onion, thinly sliced
1 Tbsp. margarine
Kaiser rolls
Lettuce
Vegan mayonnaise

• Slice the pineapple rings in half to make a thinner ring. Grill until caramelized, about 5 minutes on each side.
• Grill the onion until lightly browned.
• Spread the margarine over the rolls and grill until lightly browned.
• Place the veggie burgers on the buns and top with the pineapple, onions, lettuce, and vegan mayonnaise.

Makes 6 to 8 servings

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Caribbean Gingered Squash, Rice and Kale

Serving Size : 4

* 2 tablespoons water

* 1 onion -- chopped

* 2 pounds butternut squash -- see preparations

* 2 jalapeno peppers -- seeded and cored and minced

* 2 teaspoons grated peeled gingerroot

* 3 garlic cloves -- minced

* 1 teaspoon curry powder

* 1 Pinch ground cloves

* 1 Pinch ground allspice

* 1 bunch kale -- cleaned and chopped

* 2/3 cup brown rice

* 1 teaspoon salt (optional)

* 1/4 teaspoon freshly ground black pepper

* 2 tablespoons fresh lime juice

PREPARATIONS: Butternut squash - peel, core and cut into 2-inch chunks

DIRECTIONS: In a large nonstick skillet, heat the water. Add the onion; cook, stirring as needed, until softened, about 5 minutes. Add the squash, jalapenos, ginger, garlic, curry, cloves and allspice; sauté, stirring, about 1 minute.

Add the kale in handfuls, stirring as it wilts. Stir in the rice, salt, pepper and 1 1/2 cups water; bring to a boil. Reduce the heat and simmer until the water is absorbed, 35-40 minutes. Remove from the heat; add the lime juice and fluff with a fork. Let stand, covered, 5 minutes.

PER SERVING: 211 Calories, 1 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol, 647 mg Sodium, 45 g Total Carbohydrate, 6 g Dietary Fiber, 6 g Protein, 146 mg Calcium.

3.5 ww winning points

CAUTION: When handling chile peppers, wear gloves to prevent irritation.

NOTES : "Squash and kale are winter vegetables, so try this recipe when the thermometer drops. Let the fragrant spices of Caribbean cooking transport you to white-sand beaches and azure lagoo

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Zucchini Garbanzo Tacos With Caramelized Onions

Ingredients (use vegan versions):

4 tablespoons olive or canola oil, divided
1 red onion, sliced
salt, to taste
pepper, to taste
3 or 4 medium zucchini, quartered
1 green or red bell pepper, diced
3 cloves garlic, minced
1 tablespoon cumin
2 teaspoons chili powder
1 (15-ounce) can garbanzo beans, drained
1 bunch cilantro, chopped
3 green onions, sliced
1 tablespoon lemon juice
6 to 8 corn or flour tortillas

Directions:

1. In a saute or sauce pan, 2 tablespoons of the oil . When hot, add onions, salt, and pepper. Stir until onions are translucent, then turn down heat, and stir occasionally. (You can tell when they are done if the onion is soft and sweet. )

2. To a bowl, add zucchini, bell pepper, garlic, 1 tablespoon oil, cumin, chili powder, and salt.

Stir to coat all of the vegetables with the seasoning. Let sit for about 10 minutes.

3. In another bowl, add garbanzo beans, cilantro, green onions, and lemon juice. (You may season with a little salt and pepper depending on your preference or if the beans were stored in a can with added salt.) Toss well.

4. Heat remaining 1 tablespoon of oil in a pan and sauté zucchini and bell pepper mix until tender.

5. To serve: Warm tortillas over stove then add zucchini mixture and garbanzo bean mixture. Top with caramelized onions.

Tastes Great garnished with Soy Cheese, Salsa, Guacamole, Vegan sour cream or etc. Enjoy!

Source of recipe: I wrote this recipe

Makes: 8 Tacos, Preparation time: 20 minutes, Cooking time: 10 minutes

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Vegan Lasagna

I often make this without the fake meat and cheese and add more zucchini (about 2 med.), peppers, and mushrooms, just to increase the veggie servings and keep it simple. It is good both ways!

1 (26-ounce) jar marinara sauce, divided
1 cup finely chopped onion
1/2 cup chopped red bell pepper
1 cup meatless fat-free sausage, crumbled (such as Lightlife Gimme Lean, optinal)
1 cup chopped mushrooms
1/2 cup chopped zucchini
2 garlic cloves, minced
1 (16-ounce) tube of polenta, cut into 18 slices
1/2 cup (2 ounces) shredded mozzarella soy cheese (optional)

Preheat oven to 350°.

Spoon 1/2 cup marinara sauce into an 8-inch square baking dish to cover bottom, and set aside.

Heat a large nonstick skillet over medium-high heat with a little water/broth or pan spray. Add onion and bell pepper; sauté 4 minutes or until tender (adding water/broth as needed). Stir in sausage; cook 2 minutes. Add mushrooms, zucchini, and garlic; sauté 2 minutes or until mushrooms are tender, stirring frequently. Add remaining marinara sauce; reduce heat, and simmer 10 minutes.

Arrange 9 polenta slices over marinara in baking dish, and top evenly with half of vegetable mixture. Sprinkle 1/4 cup of cheese over vegetable mixture; arrange remaining polenta over cheese. Top polenta with the remaining vegetable mixture, and sprinkle with remaining 1/4 cup cheese.

Cover and bake at 350° for 30 minutes. Uncover and bake an additional 15 minutes or until bubbly. Let stand 5 minutes before serving.

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Smothered Tofu Steak and Onions

Ingredients

1 package extra firm tofu
2 tablespoon olive oil (divided)
1 lg. onion
2 tablespoon balsamic vinegar
1 tablespoon vegan Worcestershire sauce
1/2 cup water
1 teaspoon cornstarch
1/2 cup extra water
Kosher salt and pepper to taste



Directions:

Slice Tofu into 6 even cutlets about 1/2 inch thick. Place on paper towel to drain. Heat non-stick pan. Slice Onion from root to stem. Add 1 tablespoon oil to pan. Add onions when oil is hot. Sauté onions until golden brown and caramelized (about 5-10 min.) remove onions, set aside. Add other tablespoon of oil to pan. Add Tofu and fry until golden brown on both sides (about 10 min.) Add onions back to pan. Add balsamic Vinegar, Worcestershire sauce and stir. When all combined add slurry of water and Cornstarch to pan. Stir until thick. Add water to thin out if too thick. Add salt and pepper to taste. Plate up this dish with the onions and sauce smothered over the Tofu Steaks. Serve with a side of Roasted Asparagus and a nice Rice Pilaf.

Serves: 2

Preparation time: 30 mins.

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Kadhai Bhindi

Ingredients:

Lady finger (okra / bhindi) 250 gms.
Gram flour 1 tbsp.
Thinly sliced onion 1
Thinly sliced green chilli 1
Mango powder 1/2 tsp.
Coriander powder 1/2 tsp.
Red chilli powder 1/2 tsp.
Garam masala powder 1/2 tsp.
Cumin seeds 1 tsp.
Turmeric Powder 1/4 tsp.
Vegetable oil as required
Salt to taste




Method:

1. Cut lady finger into thin long slices.
2. Heat oil in a kadhai. Deep fry lady finger until crisp and light golden brown.
3. Keep the fried lady finger aside. Just leave 2 tbsp oil in kadhai, remove the rest.
4. Add cumin seeds and green chilli and fry for 30 seconds. Add sliced onion and fry until golden brown.
5. Add gram flour, mango powder and saute for 3-4 minutes. Add lady finger and the remaining ingredients. Mix well. Heat for a few seconds and then remove from heat.

Garnish with green coriander leaves and serve hot (if possible in a copper base kadhai).

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Spinach and Peanut Sauce Over Rice

Gambian recipe. Serve over rice or couscous or millet.



2 Tbs. olive oil
2 onions, chopped
2 garlic cloves, minced or pressed
3/4 green bell pepper
1 6-oz. can tomato paste
1 10-oz. package frozen chopped spinach (or fresh spinach)
2 vegetarian bouillon cubes
1/4 cup peanut butter
Pinch of cayenne pepper
Salt to taste
Rice or couscous or millet
Optional: fried tofu

1. Heat olive oil in medium saucepan. Sauté onion, garlic, and green pepper in the oil until onion is translucent. Scoop out the vegetables and set aside. Add the tomato paste to the saucepan for the process called "burning the paste," which means cooking the tomato paste until it bubbles and is thoroughly cooked.

2. Stir in the onions, peppers, garlic, and spinach. If you're using frozen spinach, no additional liquid is needed. If you're using fresh spinach, add 1/8 cup of water. Add the bouillon cubes. Sauté spinach until cooked.

3. Stir in the peanut butter. Add cayenne and salt to taste. Serve over rice or couscous or millet.

Optional fried tofu: Cut extra firm tofu into cubes. Place millet or corn meal in a bowl; stir in the tofu to lightly coat the cubes. Add approximately 3 Tbs. olive oil or canola oil to a medium skillet. Sauté the tofu until lightly brown; stir into the spinach mixture.

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Jalapeno Guacamole Dip Recipe

  
Looking for the best guacamole dip recipe? Try this Mexican guacamole dip recipe made with fresh jalapeno peppers and of course, avocados! Guacamole recipe courtesy of Avocados from Mexico.
Ingredients:

* 2 tbsps finely chopped fresh cilantro
* 2 tsp finely chopped yellow onions
* 2 tsp minced jalapeno or serrano chilies
* salt
* 2 large ripe avocadoes, peeled and seeded
* 2 tbsp finely chopped plum tomato (1 small tomato)
* 2 tsp fresh squeezed lime juice
* warm tortilla chips, for serving

Preparation:
Mash together 1 tablespoon of the cilantro, 1 teaspoon of the onion, 1 teaspoon of the chile, and q/w teaspoon of salt in the bottom of a medium-size bowl.

Add the avocados and gently mash with a fork until chunky-smooth.

Fold the remaining cilantro, onion, and chile into the mixture.

Stir in the tomato and lime juice, adjust the seasonings to taste, and serve with a basket of warm tortilla chips.

Makes 4 servings of the best guacamole dip ever!

Nutritional information per serving:
191 calories, 2.4 grams protein, 18.5 grams fat, 8 grams carbohydrate

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Mchicha - Tanzanian Spinach & Peanut Curry

Mchicha is a very traditional dish in Tanzania & can be made like this with peanut butter - homemade or natural is best - or it can be made with a whole coconut (grated flesh & milk) instead.

SERVES 4 -6

* 2 lbs spinach
* 1 1/2 ounces peanut butter
* 1 tomato
* 1 onion
* 2 teaspoons curry powder (or paste, your favourite blend!)
* 1 cup coconut milk
* 3 tablespoons margarina or oil
* 1 teaspoon salt

Wash the spinach & roughly chop. De-skin the tomato, peel and chop. Peel and chop the onion.

Mix the peanut butter with the coconut milk in a jug & set aside.

Heat the margarine or oil over a medium heat in a large frying pan. Add the onion, tomato, salt and curry powder / paste and sauté for 5 minutes, or until the onion becomes soft.

Add the spinach, continue cooking for about 15 to 20 minutes, until the spinach is cooked.

Pour the peanut butter and coconut milk mixture into the pan & stir gently to mix.

Simmer, for another 5 minutes, stirring constantly, to ensure that the mixture does not stick to the pot.

This dish makes a lovely side dish, & can also be eaten with rice, ugali or samp and beans to form a delicious main course.

Spinach and Peanut Sauce Over Rice

2 Tbs. olive oil
2 onions, chopped
2 garlic cloves, minced or pressed
3/4 green bell pepper
1 6-oz. can tomato paste
1 10-oz. package frozen chopped spinach (or fresh spinach)
2 vegetarian bouillon cubes
1/4 cup peanut butter
Pinch of cayenne pepper
Salt to taste
Rice or couscous or millet
Optional: fried tofu

1. Heat olive oil in medium saucepan. Sauté onion, garlic, and green pepper in the oil until onion is translucent. Scoop out the vegetables and set aside. Add the tomato paste to the saucepan for the process called "burning the paste," which means cooking the tomato paste until it bubbles and is thoroughly cooked.

2. Stir in the onions, peppers, garlic, and spinach. If you're using frozen spinach, no additional liquid is needed. If you're using fresh spinach, add 1/8 cup of water. Add the bouillon cubes. Sauté spinach until cooked.

3. Stir in the peanut butter. Add cayenne and salt to taste. Serve over rice or couscous or millet.

Optional fried tofu: Cut extra firm tofu into cubes. Place millet or corn meal in a bowl; stir in the tofu to lightly coat the cubes. Add approximately 3 Tbs. olive oil or canola oil to a medium skillet. Sauté the tofu until lightly brown; stir into the spinach mixture.

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Spicy Okra and Turnip Greens

1 pound turnip or collard greens
12 okra
1 medium onion, chopped
1 (1 ounce) jar pine nuts (1/4 cup)
2 tablespoons vegetable oil
3 red jalape o peppers, seeded and finely chopped
1/4 cup water
1/4 teaspoon salt

Remove stems from turnip greens; cut leaves into 1/4-inch slices. Remove ends from okra; cut okra crosswise into halves. Cook and stir onion and pine nuts in oil in Dutch oven over medium heat until onion is tender, about 5 minutes.

Stir in turnip greens, okra and remaining ingredients. Heat to boiling; reduce heat. Cover and simmer until turnip greens are tender — 18 to 20 minutes.

Yields 6 servings.

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