Couscous-Vegetable Salad

Couscous-Vegetable Salad

6 servings
Preparation Time: 25 minuten
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Ingrediënten

  • 1 cup uncooked couscous
  • 2 teaspoons olive or vegetable oil
  • 1 medium zucchini cut into 1⁄4-inch slices (2 cups)
  • 1 medium yellow summer squash cut into 1⁄4-inch slices (11⁄2 cups)
  • 1 large red bell pepper cut into 1-inch pieces
  • 1 ⁄2 medium red onion cut into 8 wedges
  • 1 container 7 oz refrigerated pesto with sun-dried tomatoes or regular basil pesto
  • 2 tablespoons balsamic or cider vinegar

Instructies

  • Cook couscous as directed on package.
  • In 10-inch nonstick skillet, heat oil over medium-high heat.
  • Add zucchini, yellow squash, bell pepper and onion; cook about 5 minutes, stirring frequently, until crisp-tender.
  • In large bowl, toss couscous, vegetable mixture, pesto and vinegar.
  • Serve warm or cool.

Notes / Tips / Wine Advice:

Couscous is on the most-wanted list because it’s versatile, tastes great and is fast to fix—it only takes 5 minutes! This tiniest form of pasta is granular semolina, a staple of North African cuisine.

Nutritional Information

Calories: 300 kcal
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Recipe Category Rice
Diets Vegetarian

Crunchy Oriental Chicken Salad

Crunchy Oriental Chicken Salad

Preparation Time: 25 minuten
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Equipment

Ingrediënten

  • DRESSING
  • 1 ⁄3 cup mayonnaise or salad dressing
  • 1 ⁄4 cup Asian sesame dressing and marinade
  • SALAD
  • 1 package 10 or 10.5 oz frozen chicken-style breaded soy-protein nuggets
  • 8 cups torn mixed salad greens
  • 1 cup shredded red cabbage
  • 1 cup shredded carrots 11⁄2 medium
  • 2 medium green onions sliced (2 tablespoons)
  • 1 cup wide chow mein noodles

Instructies

  • In small bowl, mix dressing ingredients with whisk until creamy.
  • Heat nuggets as directed on package.
  • Divide salad greens, cabbage, carrots and onions among 4 plates or 4 shallow bowls.
  • Top with nuggets; sprinkle with noodles.
  • Drizzle with dressing.

Notes / Tips / Wine Advice:

When time is tight, the produce department of the supermarket can come to the rescue! To save you time in the kitchen, look for all the convenience items you can find—such as preshredded carrots.

Nutritional Information

Calories: 440 kcal
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Recipe Category Meat substitutes / Salad
Diets Vegetarian

Pepper and Soybean Stir-Fry

Pepper and Soybean Stir-Fry

4 servings
Preparation Time: 20 minuten
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Ingrediënten

  • 2 ⁄3 cup uncooked jasmine rice
  • 1 cup water
  • 1 tablespoon vegetable oil
  • 1 tablespoon curry powder
  • 1 bag 1 lb frozen bell pepper and onion stir-fry
  • 1 bag 12 oz frozen shelled edamame (green) soybeans
  • 4 cloves garlic finely chopped
  • 1 cup unsweetened coconut milk not cream of coconut
  • 1 ⁄2 cup salted roasted cashews
  • Chopped fresh cilantro or parsley if desired

Instructies

  • Cook rice in water as directed on package.
  • Meanwhile, in 12-inch nonstick skillet, heat oil over medium-high heat.
  • Add curry powder; cook 1 minute, stirring frequently.
  • Stir in bell pepper and onion stir-fry, soybeans and garlic.
  • Cook 2 minutes, stirring frequently.
  • Cover; cook about 3 minutes longer or until vegetables are tender.
  • Stir in coconut milk.
  • Reduce heat to medium-low; simmer uncovered 2 minutes, stirring occasionally.
  • Serve mixture over rice.
  • Sprinkle with cashews and if desired, cilantro.

Notes / Tips / Wine Advice:

Be sure you’re on the right page—coconut milk is made from the flesh of coconut, not the thin liquid found inside the ripe fruit. It gives the sauce subtle coconut flavor and a creamy texture. Look for regular and reduced-fat (“lite”) coconut milk in the Asian foods aisle.

Nutritional Information

Calories: 520 kcal
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Recipe Category Side Dish
Diets Vegetarian

Stir-Fried Tofu with Almonds

Stir-Fried Tofu with Almonds

4 servings
Preparation Time: 30 minuten
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Ingrediënten

  • 4 oz uncooked spinach fettuccine or fettuccine broken into 3-inch pieces
  • ½ cup vegetable broth
  • cup dry white wine or vegetable broth
  • 1 tablespoon cornstarch
  • 3 tablespoons hoisin sauce
  • 1⅛ teaspoon pepper
  • 1 package 14 oz firm or extra-firm tofu, drained if needed
  • 2 tablespoons vegetable oil
  • cups small fresh cauliflower florets
  • 1 large red or green bell pepper cut into 1⁄4-inch strips
  • 2 cloves garlic finely chopped
  • cup sliced almonds toasted*

Instructies

  • Cook and drain fettuccine as directed on package.
  • Meanwhile, in small bowl, mix broth, wine, cornstarch, hoisin sauce and pepper; set aside.
  • Place drained tofu between 2 layers of paper towels; press gently to remove as much water as possible.
  • Cut into 3⁄4-inch cubes; set aside.
  • Heat wok or 12-inch skillet over high heat.
  • Add 1 tablespoon of the oil; rotate wok to coat side.
  • Cook and stir cauliflower and bell pepper in oil about 4 minutes or until crisp-tender.
  • Remove vegetables from wok.
  • Add remaining 1 tablespoon oil to wok; rotate wok to coat side.
  • Cook tofu and garlic in oil over high heat 5 minutes, stirring gently.
  • Stir in reserved broth mixture; cook and stir about 1 minute or until thickened.
  • Stir in vegetables and fettuccine; cook until thoroughly heated.
  • Sprinkle with almonds.

Notes / Tips / Wine Advice:

*To toast almonds, sprinkle in ungreased heavy skillet. Cook over medium heat 5 to 7 minutes, stirring frequently until nuts begin to brown, then stirring constantly until nuts are light brown.
Uniquely flavored hoisin sauce can best be described as an Asian barbecue sauce, yet it’s nothing like its American counterpart! It can be found near the other Asian sauces.

Nutritional Information

Calories: 390 kcal
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Recipe Category Meat substitutes
Diets Vegetarian

Pasta with Sweet Beans and Basil Cream

Pasta with Sweet Beans and Basil Cream

6 servings
Preparation Time: 20 minuten
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Ingrediënten

  • 6 cups uncooked bow-tie farfalle pasta (12 oz)
  • 11 ⁄2 cups frozen shelled edamame green soybeans (from 12-oz bag)
  • 1 cup original-flavored soymilk
  • 1 ⁄4 cup chopped fresh or 1 tablespoon dried basil leaves
  • 1 tablespoon olive or vegetable oil
  • 1 teaspoon salt
  • 1 package 12 oz soft silken tofu
  • 1 ⁄4 cup grated Parmesan cheese

Instructies

  • In 5-quart Dutch oven, heat 4 quarts (16 cups) salted water to boiling.
  • Add pasta; boil uncovered 6 minutes, stirring occasionally.
  • Add soybeans; return to boiling.
  • Cook uncovered about 6 minutes longer, stirring occasionally, until pasta is tender.
  • Drain; return to saucepan.
  • Meanwhile, in blender or food processor, place remaining ingredients except cheese.
  • Cover; blend on high speed until smooth, stopping to scrape down sides as needed.
  • Stir tofu mixture into pasta in saucepan.
  • Reduce heat to low; cook about 3 minutes, stirring constantly, until warm.
  • Just before serving, sprinkle with cheese and toss.

Notes / Tips / Wine Advice:

Pureed soft silken tofu gives dips and sauces like the one in this recipe the creamy, smooth texture of sour cream, without the fat—and it adds protein!

Nutritional Information

Calories: 350 kcal
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Recipe Category Pasta
Diets Vegetarian

Edamame Stir-Fry Salad

Edamame Stir-Fry Salad

6 servings
Preparation Time: 20 minuten
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Equipment

Ingrediënten

  • 1 bag 1 lb 5 oz frozen stir-fry sesame meal starter
  • 1 bag 12 oz frozen shelled edamame (green) soybeans
  • 2 tablespoons rice vinegar
  • 4 cups thinly sliced Chinese napa cabbage
  • 2 tablespoons chopped fresh cilantro
  • 1 ⁄4 cup salted roasted soy nuts

Instructies

  • Spray 12-inch skillet with cooking spray; heat over medium-high heat.
  • Add soybeans, remaining sesame sauce and frozen vegetables from meal starter.
  • Cover; cook 5 to 7 minutes, stirring frequently, just until vegetables are crisp-tender.
  • Remove from heat.
  • To sesame sauce in bowl, stir in vinegar.
  • Add cabbage, cilantro and cooked vegetable mixture; toss to mix.
  • Top with soy nuts.
  • Serve immediately.

Notes / Tips / Wine Advice:

Lightly salted soy nuts add lots of crunch to this “soy-ful” warm salad. Look for them alongside packages of dried fruit near produce or in the natural food section of the store.
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Recipe Category Salad

Hearty Soybean and Cheddar Pasta Salad

Hearty Soybean and Cheddar Pasta Salad

4 servings
Preparation Time: 1 uur 30 minuten
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Ingrediënten

  • 1 cup uncooked penne pasta 3 oz
  • 2 cups frozen shelled edamame green soybeans (from 12-oz bag)
  • 6 oz Cheddar cheese cut into 1⁄2-inch cubes (11⁄2 cups)
  • 1 large tomato coarsely chopped (1 cup)
  • 1 ⁄2 medium cucumber coarsely chopped ( 1⁄2 cup)
  • 1 small yellow bell pepper coarsely chopped ( 1⁄2 cup)
  • 2 ⁄3 cup Italian dressing

Instructies

  • Cook and drain pasta as directed on package.
  • Rinse with cold water; drain.
  • Meanwhile, cook soybeans as directed on package.
  • Rinse with cold water; drain.
  • In large bowl, toss pasta, soybeans and remaining ingredients.
  • Cover; refrigerate at least 1 hour before serving.

Notes / Tips / Wine Advice:

Edamame is the Japanese name for fresh green soybeans, tasty little bright green gems that are high in protein and easily digested. Try eating them as a snack or appetizer—you will love them!

Nutritional Information

Calories: 520 kcal
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Recipe Category Cheese / Pasta / Salad
Diets Vegetarian

Tailgate Pasta Salad

Tailgate Pasta Salad

Tailgate Pasta Salad

The Tailgate Pasta Salad is a flavorful and colorful dish perfect for outdoor gatherings or picnics. With a mix of gemelli or rotini pasta, fresh vegetables like zucchini, spinach, and cherry tomatoes, and a tangy homemade dressing, this salad is both refreshing and satisfying.
Portions:6 1⅓ cups each
Preparation Time: 2 uur 25 minuten
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Equipment

Ingrediënten

For the Salad:

  • 8 oz uncooked gemelli or rotini pasta
  • 1 medium zucchini cut in half lengthwise, thinly sliced (2 cups)
  • 1 can 14 oz artichoke hearts, drained and chopped
  • 1 cup cherry tomatoes each cut in half
  • 4 oz fresh baby spinach leaves
  • ½ cup chopped fresh basil leaves

For the Dressing:

  • ¼ cup olive or vegetable oil
  • 3 tablespoons red wine vinegar
  • 1 teaspoon coarse-grained mustard
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • 1 clove garlic crushed

Instructies

  • Cook the pasta according to the package instructions.
  • Drain the pasta and rinse with cold water to cool; drain well.
  • Meanwhile, in a small bowl, mix together the dressing ingredients: olive or vegetable oil, red wine vinegar, coarse-grained mustard, salt, pepper, and crushed garlic.
  • Mix until well blended.
  • In a large mixing bowl, combine the cooked pasta, sliced zucchini, chopped artichoke hearts, halved cherry tomatoes, fresh spinach leaves, and 1/4 cup of the chopped basil.
  • Pour the dressing over the salad mixture and toss until everything is evenly coated.
  • Cover the salad and refrigerate for 2 to 3 hours to allow the flavors to blend.
  • Just before serving, sprinkle the remaining 1/4 cup of chopped basil over the top of the salad.
  • Serve chilled.

Notes / Tips / Wine Advice:

This pasta salad pairs well with a light, crisp white wine like a Sauvignon Blanc or a Pinot Grigio.

Nutritional Information

Calories: 220 kcal | Carbohydrates: 25 g | Protein: 4 g | Fat: 12 g | Fiber: 3 g | Sugar: 3 g | Salt: 450 g
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Recipe Category Pasta / Salad / Side Dish
Country American
Diets Vegetarian

Tempeh Stir-Fry with Yogurt-Peanut Sauce

Tempeh Stir-Fry with Yogurt-Peanut Sauce

4 servings
Preparation Time: 40 minuten
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Equipment

Ingrediënten

  • 1 ⁄4 cup creamy peanut butter
  • 1 ⁄4 cup vanilla fat-free yogurt
  • 3 tablespoons teriyaki marinade from 12-oz bottle
  • 1 tablespoon honey
  • 2 tablespoons vegetable oil
  • 1 package 8 oz tempeh, cut into 2×1⁄4×1⁄4-inch strips
  • 1 medium onion cut into thin wedges
  • 4 medium carrots cut into 2×1⁄4×1⁄4-inch strips (2 cups)
  • 12 oz fresh green beans cut in half crosswise (2 cups)
  • 1 ⁄4 cup water
  • 1 medium red bell pepper cut into thin bite-size strips
  • 2 cups hot cooked white or brown rice
  • 1 ⁄4 cup chopped fresh cilantro

Instructies

  • In small bowl, beat peanut butter, yogurt, teriyaki marinade and honey with whisk until smooth; set aside.
  • In wok or 12-inch skillet, heat 1 tablespoon of the oil over medium heat.
  • Add tempeh; cook 5 to 6 minutes, turning frequently, until light golden brown.
  • Remove tempeh from skillet.
  • In same skillet, heat remaining 1 tablespoon oil over medium heat.
  • Add onion; cook 1 minute, stirring occasionally.
  • Stir in carrots, green beans and water.
  • Cover; cook 5 minutes.
  • Stir in bell pepper.
  • Cook 2 to 3 minutes, stirring occasionally, until vegetables are crisp-tender.
  • Stir in tempeh and reserved peanut butter mixture until well mixed.
  • Cook 1 to 2 minutes, stirring occasionally, until hot.
  • Serve over rice.
  • Sprinkle with cilantro.

Notes / Tips / Wine Advice:

Tempeh, pronounced TEHM-pay and also spelled tempe, is a fermented, high-protein soybean cake with a chewy texture and slightly nutty flavor. If you can’t find it in your supermarket (sometimes it’s sold in the freezer case with other vegetarian foods), check a co-op or natural foods grocer.

Nutritional Information

Calories: 490 kcal
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Recipe Category Meat substitutes
Diets Vegetarian

Sweet-and-Sour Chicken

Sweet-and-Sour Chicken

4 servings
Preparation Time: 20 minuten
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Ingrediënten

  • 1 package 10 to 10.5 oz frozen chicken-style breaded soy-protein nuggets
  • 1 bag 1 lb frozen broccoli, carrots and water chestnuts
  • 1 can 20 oz pineapple chunks, drained
  • 1 jar 10 oz sweet-and-sour sauce (11⁄3 cups)

Instructies

  • Bake nuggets as directed on package.
  • Meanwhile, in 3-quart saucepan, heat 1⁄4 cup water to boiling.
  • Add frozen vegetables; reduce heat to medium.
  • Cover; cook 7 to 8 minutes, stirring occasionally and breaking apart large pieces, until hot.
  • Drain; return vegetables to saucepan.
  • Stir in nuggets, pineapple and sweet-and-sour sauce.
  • Cook over medium heat 3 to 4 minutes, stirring occasionally, until hot.

Notes / Tips / Wine Advice:

This dish is great served over hot cooked rice or Japanese curly noodles; try sprinkling toasted regular sesame seed or untoasted black sesame seed over the top for extra Asian taste.
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Recipe Category Meat substitutes
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