25 Clean-Eating-Friendly Recipes - Part 1 - measurements in grams E-Book

Mattis Lundqvist

• Herausgeber: BookRix
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2018

Beschreibung

Recipes:

Swiss Chard with Garbanzo Beans and Couscous
Garbanzo Curry
Vegan Polenta Arepas
Ginger Stir-Fry with Coconut Rice
Avocado Tacos
Vegan Style Shepherd’s Pie
BBQ Tempeh Sandwiches
Easy Vegan Pasta with Pine Nuts
Mediterranean Zucchini
Pumpkin-Apple Curry with Lentils
Garlic-Ginger Tofu
Baked Potato with Lentils
Vegan Mac and No-Cheese
Soba Noodles with Spicy Tahini
Spicy Potato Curry
Quinoa Chard Pilaf
Tofu Broccoli Quiche
Lentil and Veggie Bake
Grilled Tomato-Balsamic Veggies with Couscous
Tempeh Fajitas
Lentil, Kale, and Red Onion Pasta
Teriyaki Tofu with Pineapple
Tofu and Red Bell Peppers with Spicy Peanut Sauce
Toasted Almond and Quinoa Salad
Vegan Chili

Leseprobe

Mattis Lundqvist

25 Clean-Eating-Friendly Recipes - Part 1 - measurements in grams

From soups and noodle dishes to salads and smoothies

BookRix GmbH & Co. KG81371 Munich

Garbanzo Curry

Ingredients:

¾ tsp. extra-virgin olive oil

¼ onion, minced

½ clove garlic, minced

¼ tsp. fresh ginger root, finely chopped

1 whole clove

1/8 tsp. cinnamon

1/8 tsp. ground cumin

1/8 tsp ground coriander.

Pinch of salt

1/8 tsp. cayenne pepper

1/8 tsp. ground turmeric

200 g garbanzo beans, drained and rinsed

2 Tbsp. chopped fresh cilantro

60 g jasmine rice

130 ml water

Directions:

First prepare the rice by placing both the rice and water in a medium saucepan or small pot. Turn the heat to high until it begins to boil, and then reduce to low, cover and let simmer for 15 minutes. 

Heat olive oil in a large frying pan over medium heat for 1 minute. Sauté onions until tender, about 3-4 minutes. 

Stir in garlic, ginger, clove, cinnamon, cumin, coriander, salt, cayenne, and turmeric. Cook for 1 minute over medium heat, stirring constantly.

Add in garbanzo beans and a little bit of water (about ½ Tbsp.).

Continue to cook for, stirring occasionally, for about 15-20 minutes, or until all the ingredients are well-blended and cooked through. Remove from heat.

Place cooked rice in a bowl, top with garbanzo curry, and garnish with cilantro.

Nutritional Information per Serving:

Calories: 294.9

Total Fat: 4.5g

Saturated Fat: 0.7g

Carbohydrates: 56.5g

Protein: 7.1g

Vegan Polenta Arepas

Ingredients:

240 g of tofu, drained

480 g tube prepared polenta

1/2 Tbsp. Extra virgin olive oil

1/2 banana, sliced lengthwise

60 g black beans, undrained

1/2 avocado, sliced thinly

1/4 mango, diced

1 Tbsp. diced onion

1/4 jalapeno, seeded and diced

Salt and pepper, to taste

Directions:

Preheat the oven’s broiler and set the oven rack about 6 inches/15 cm from the heat source. 

Slice the tofu and polenta into equal-sized slabs, brush with olive oil and arrange on a greased baking sheet.

Cook the tofu and polenta under the broiler until the tops are crispy, about 5 minutes. Remove from onion and set aside.

Heat the olive oil in medium skillet over medium-high heat. Sauté the bananas until crispy on the outside, about 5 minutes. Remove from oil and set aside.

Place the black beans into a blender and blend until it becomes a thick sauce.

In a separate bowl, combine mango, onion, jalapeno, salt and pepper.

To arrange, place a slice of polenta on a plate and top with 1/4 of the bean sauce, then tofu, banana, avocado, and then top with the mango salsa and serve.