Using Dried Fruit - The Vegetarian Resource Group

More documents

Recommendations

Info

WHITE BEAN ANDTOMATO STEW(Makes twenty-five 3-ounce portions)Pair this with a pasta salad and freshbaked bread for lunch.3 pounds cooked white beans, drained3 cups vegetable stock3 cloves garlic, minced3 ounces chopped onions1 teaspoon dried thyme1 teaspoon paprika2 Tablespoons chopped fresh parsley1 ounce olive oil3/4 cup minced fresh carrots14 ounces chopped canned tomatoes,drainedCombine beans, stock, garlic,onions, and thyme in a mediumsizedstockpot and simmer for 40minutes. Add paprika and parsleyand continue to simmer.Pour the oil into a small sautépan. Add the carrots and sweatuntil translucent; add tomatoesand sweat until glistening. Addcarrots and tomatoes to stock.Stir to combine and allow stewto simmer until most of the liquidis absorbed.Total calories per serving: 98Carbohydrates: 16 gramsSodium: 110 milligramsFat: 1 gramProtein: 6 gramsFiber: 4 gramsTOMATO, VEGETABLE,AND BEAN SOUP(Serves 10)1/4 cup olive oil1/2 cup chopped canned mushrooms1 cup chopped onions1/2 cup chopped celery4 cloves garlic, minced1 Tablespoon red pepper flakes1 Tablespoon dried sage3 cups vegetable broth or vegetable juice2 pounds chopped canned tomatoes(not drained)1 pound cooked white beans10 ounces uncooked pastaIn a medium-sized stockpot,heat oil and sauté mushrooms,onions, and celery until vegetablesare soft. Add garlic, red pepperflakes, and sage and cook for1 minute. Add broth, tomatoes,and beans. Bring to a boil overhigh heat. Add pasta and reduceheat to medium. Cook uncoveredfor 10 minutes or until pasta isal dente (just tender). If desired,continue to cook, but don’t letthe pasta absorb all the liquid.Total calories per serving: 239Carbohydrates: 37 gramsSodium: 489 milligramsFat: 7 gramsProtein: 9 gramsFiber: 5 gramsTEXTURED VEGETABLEPROTEIN (TVP) TACOS(Serves 10)2 cups water2 cups Textured Vegetable Protein (TVP)2 Tablespoons vegetable oil½ cup taco seasoning (commercialblend of chili powder, cumin, andblack pepper)1 cup salsa10 corn tortillasIn a large skillet, heat the waterover medium heat and add theTVP, stirring well. Allow the TVPto reconstitute for 2-3 minutes.Add oil and then taco seasoning,stirring well.Allow to cook for another 3-5minutes, stirring frequently. Mixin salsa and remove from heat.Serve wrapped in tortillas.Total calories per serving: 187Carbohydrates: 28 gramsSodium: 1,541 milligramsFat: 3 gramsProtein: 11 gramsFiber: 5 gramsVEGGIE SLOPPY JOES(Serves 12)Use this recipe as a base for manyvegetarian entrées, soups, and stews.Add chopped or julienned seasonalvegetables, a variety of tomatoes,peppers and chilies, or mushroomblends for variety. This recipe canbe made several days ahead andkept refrigerated until needed.Do not freeze, as the texture doesnot hold up well when frozen.13 cups Textured Vegetable Protein (TVP)3 cups boiling water1 cup minced onions1 cup minced green bell peppers3 cups canned diced tomatoes (with liquid)1 cup tomato paste2 cups prepared tomato sauce2 Tablespoons granulated garlic3 Tablespoons soy sauce2 Tablespoons ground black pepper2 teaspoons maple syrupPlace TVP in medium-sized bowl.Add boiling water and stir. Allowto soak for 5 minutes.Place TVP in a small stockpot.Add remaining ingredients andstir to combine. Simmer untilvegetables are soft and mixtureis hot, approximately 15 minutes.Note: Serve over steamed rice,cornbread, or toasted buns orherbed rolls. Use this recipe as ahot sandwich filling in pita breador wraps or to ‘stuff’ a potato.Also, it can be used as an ingredientin hot appetizers, wrapped inphyllo or puff pastry dough, orused as a stuffing ingredient formushroom caps. Or modify theseasonings, and use it as a vegetarianBolognese sauce for pasta.Total calories per serving: 62Carbohydrates: 44 gramsSodium: 533 milligramsFat:
BAKED ONIONS(Makes 50 portions)Fifty 4-ounce yellow or white onions1 cup oil or melted nonhydrogenatedvegan margarine10 ounces dry seasoned breadcrumbs1 quart vegetable stockPeel onions and steam for 3 minutesor until tender. Place steamedonions on ungreased baking pans.Brush with oil and sprinkle withbreadcrumbs. Pour stock aroundonions. Cover tightly and bake at400 degrees for 20 minutes.Total calories per portion: 107Carbohydrates: 14 gramsSodium: 201 milligramsFat: 5 gramsProtein: 2 gramsFiber: 2 gramsFRUIT SALAD WITHCITRUS DRESSING(Serves 12)This recipe can serve as a refreshingend to almost any meal.3 cups canned, drained pineapple chunkspacked in water or juice3 cups peeled and chopped red grapefruitor orange pieces2 cups canned, drained diced peaches1/2 cup unsweetened orange juice1/3 cup lemon juice1 cup chopped nuts (optional)2 Tablespoons orange juice concentrateCombine fruit and set aside.In a small pot, combineorange juice, lemon juice, andnuts (if using). Bring to a boil,reduce heat, and simmer for 5minutes. Stir in orange juice concentrate.Allow dressing to cool.Pour over fruit mixture and tossuntil evenly coated.Total calories per serving: 65Carbohydrates: 17 gramsSodium: 3 milligramsFat:
Page 1 and 2: VOLUME XXVII, NO 3Fast Sandwich Spr
Page 3: MANAGING EDITOR: Debra WassermanSEN
Page 6 and 7: Dried FruitTreasures to Savor All Y
Page 9 and 10: APPLE-CARROT-CELERYSALAD WITH DRIED
Page 11 and 12: An Update on RennetBy Jeanne Yacoub
Page 13 and 14: no cheese made with microbially-der
Page 15 and 16: • Road’s End Organics Cheddar S
Page 17 and 18: NUTRITIONAL CONTENT OF VEGANCHEESE
Page 19 and 20: NUTRITIONAL CONTENT OF VEGANCHEESE
Page 21 and 22: whole grain cold cereal; thinly sli
Page 23 and 24: When you eat out, do you ALWAYS ord
Page 25 and 26: link between childhood dairy intake
Page 27: SIDE DISHESGarlic Mashed Potatoes:
Page 31 and 32: THE ASIANVEGANKITCHENBy Hema Parekh
Page 33 and 34: VRG CatalogBooksMeatless Meals for
Page 35 and 36: IDON’T KNOW ABOUT YOU, BUT WHEN I

Using Dried Fruit - The Vegetarian Resource Group

Create successful ePaper yourself

Delete template?

Save as template?