25 Clean-Eating-Friendly Recipes - Part 2 - measurements in grams E-Book

Mattis Lundqvist

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

Veröffentlichungsjahr: 2018

Beschreibung

Recipes:

Tofu Kebabs with Cilantro Dressing
Four-Grain Vegan Salad
Barley with Winter Greens Pesto
Cajun Style Tempeh Po’ Boy
Tomato Parsley Potatoes
Creamy Wild Rice Chowder
Vegan Bean Burger
Celery Root Soup
Garbanzo Cakes with Mashed Avocado
Vegan Paella
Spicy Quinoa with Edamame
Avocado Pasta with Blackened Veggies
Black-eyed Peas with Collard Greens and Turnips
Vegan Black Bean Quesadillas
Stuffed Red Bell Pepper
Couscous with Olives and Sun-dried Tomatoes
Braised White Beans and Chard
Miso Soup with Napa Cabbage
Vegan Chinese Porridge
Curried Carrot Soup
Vegan Kofte
Creamy Vegan Alfredo
Bell peppers in balsamic vinegar
Grilled Tofu in Barbecue sauce
Kale and mushroom sandwich

Leseprobe

Mattis Lundqvist

25 Clean-Eating-Friendly Recipes - Part 2 - measurements in grams

From soups and noodle dishes to salads and smoothies

BookRix GmbH & Co. KG81371 Munich

Tofu Kebabs with Cilantro Dressing

Ingredients:

25 g fresh cilantro

1 Tbsp. olive oil

1/4 small jalapeno, seeded

1 tsp. grated fresh ginger

1/2 Tbsp. fresh lime juice

1 scallion, white and green parts separated and cut into 1-inch/2 cm lengths

Salt and pepper, to taste

420 g extra-firm tofu, cut into 3-4 pieces

1/2 summer squash, cut into 1-inch/2 cm pieces

Directions:

Heat grill to medium. In a food processor, combine cilantro, oil, jalapeno, ginger, lime juice, and scallion greens. Blend until smooth; season with salt and pepper.

In a bowl, combine tofu, scallion whites, and a drizzle of olive oil; season with salt and pepper. Thread tofu and scallion whites onto 1 skewer, and then thread squash onto 1 skewer.

Clean and lightly oil hot grates. Grill squash kebab, covered, until tender, 11 to 13 minutes, turning occasionally. Grill tofu kebab until scallions are soft, about 4 to 6 minutes, turning occasionally.

Brush both with cilantro sauce and grill 30 seconds more. Serve kebabs with remaining cilantro sauce.

Nutritional Information per Serving:

Calories: 254

Total Fat: 10 g

Saturated Fat: 1 g

Carbohydrates: 27 g

Protein: 14 g

Four-Grain Vegan Salad

Ingredients:

50 g amaranth seeds

60 ml vegetable broth for the amaranth

40 g quinoa

120 ml additional vegetable broth for the quinoa

50 g millet

120 ml even more vegetable broth for the millet

50 g cooked brown basmati or jasmine rice

¼ tsp. grated orange zest

60 g fresh orange segments

15 g diced fennel

30 g diced radishes

1 Tbsp. olive oil

2 Tbsp. fresh orange juice

½ Tbsp. red wine vinegar

¼ Tbsp. chopped fresh fennel fronds

Pinch fresh dill

Salt and Pepper, to taste

Directions:

To cook the amaranth—place a small saucepan over medium high heat, add the amaranth. Toast for 4-5 minutes. While amaranth is cooking, bring 60 ml broth to boil in a medium saucepan. Add amaranth and a pinch of salt to the broth and cover; reduce the heat to simmer for 7 minutes. Remove from heat and set aside.

To cook the quinoa—Bring 120 ml vegetable broth and pinch of salt and pepper to a boil in a medium saucepan. Add the quinoa, cover the pan and reduce the heat. Simmer until liquid has been absorbed, about 7-12 minutes. Set aside.

To cook the millet-- place a small saucepan over medium high heat, add the millet. Toast for 4-5 minutes. Remove pan from heat, pour millet into a bowl and add cold water. Swirl and drain. Bring 60 ml broth to boil in a medium saucepan. Add millet and a pinch of salt to the broth and cover; reduce the heat to simmer for 15 minutes. Remove from heat and set aside.

Combine all the prepared ingredients in a large bowl. Refrigerate, covered, for at least 1 hour or as long as 3 to 4 days before serving.

Remove from the refrigerator and serve at room temperature. 

Nutritional Information per Serving:

Calories: 379

Total Fat: 7 g

Saturated Fat: 1.9 g

Carbohydrates: 68 g

Protein: 11 g

Barley with Winter Greens Pesto

Ingredients:

100 g hulled barley

180 ml water

½ bunch Swiss Chard, stems removed

½ bunch mustard greens, stems removed

2 Tbsp. almonds, toasted

1 ½ tsp. sherry vinegar

1 garlic clove, minced

1 ½ Tbsp. walnut oil

Salt and pepper

Directions:

Place the barley, a pinch of salt, and water in a medium saucepan. Bring to a boil over high heat, and then reduce the heat to low and simmer, covered, until the barley is tender but still slightly chewy, about 30 to 45 minutes. Drain and set aside to cool.

Bring a medium saucepan of salted water to a boil over high heat. Add the chard and mustard greens and blanch for 1 minute or until wilted and tender. Drain and let cool slightly.

Place the cooled greens, almonds, vinegar, and garlic in a food processor. Add the walnut oil in a steady stream until all of the ingredients are evenly incorporated, about 2 minutes. Scrape down the sides of the bowl, season with salt and pepper, and process until smooth.

Place the reserved barley in a large bowl, add the pesto, and mix to combine. Season with salt and pepper and serve.

Nutritional Information per Serving: