Category Archives: Low Fat Low Sugar

Vegan Southwest Sweet Potato Hash

SouthWestBreakfastHash-1
Photo and recipe courtesy of Low Fat Vegan Chef

Ingredients:

  • 1/2 red onion, diced
  • 3 cloves of garlic, minced
  • 1 bell pepper, diced
  • 1 16 oz can low sodium black beans, drained and rinsed
  • 3 cups cooked red quinoa
  • 1/2 bunch cilantro, chopped
  • 2 green onions, sliced
  • 2 tbsp balsamic vinegar
  • 2 tsp roasted ground cumin
  • 2 tsp smoked paprika
  • 4 tsp tamari
  • 1-2 large leaves of swiss chard or kale chopped
  • 1 large yam, baked or sliced and steamed
  • chili powder to taste
  • Herbamare to taste
  • Fresh ground pepper to taste
  • 1 small avocado, chopped (omit if doing 2 week NO FAT plan)
  • Salsa *optional

Directions:

1. Cook quinoa.
2. Cook or reheat cooked yams.
3. When quinoa and yams are almost done, sauté onions dry in a non-stick pan for 4-5 minutes until soft.
4. Add in garlic and bell peppers and sauté for another 2 minutes.
5. Add in black beans and quinoa and stir to heat through for 2-3 minutes.
6. Add in seasonings and swiss chard and stir to wilt.
7. Add in green onions and cilantro and stir.
8. Cut up yams into cubes and gently toss with hash to combine..
9. Season to taste with chili powder, Herbamare or salt and pepper.
10. Spoon into bowls and top with chunks of avocado and salsa if desired.

Vegan Chili

vegan chili
Photo and recipe courtesy of Fat Free Vegan Kitchen

Ingredients

  • 2 tbsp broth
  • 2 medium onions, finely chopped
  • 4 to 6 cloves garlic, minced
  • 1 medium green bell pepper, diced
  • 1 medium red bell pepper, diced
  • 3 28-ounce cans beans of your choice (try a combination of pinto, pink, and black beans), drained and rinsed
  • 1 28-ounce can diced tomatoes, with liquid
  • 1 16-ounce can tomato sauce
  • 1 to 2 jalapeño or other hot peppers, seeded and minced, or one 8-ounce can mild or hot chopped green chiles
  • 1 tablespoon good-quality chili powder
  • 1 Tbs unsweetened cocoa powder
  • 2 teaspoons dried oregano
  • 2 teaspoons ground cumin
  • Salt and freshly ground pepper to taste
  • Chopped ripe tomatoes for garnish
  • Chopped cilantro or parsley for garnish

Instructions

  1. Heat the broth in a large soup pot. Add the onion sauté over medium-low heat until translucent. Add the garlic and sauté until the onion is golden. Add the remaining ingredients except the last three. Bring to a simmer, then cover and simmer gently for 30 minutes, stirring occasionally, until the peppers are tender and the flavors have melded.
  2. Season with salt and pepper, and adjust the other seasonings. If time allows, let the chili stand for up to several hours before serving. Heat through as needed.The chili should be nice and thick; if it has gotten too thick, stir in a cup of water. Serve in individual bowls, garnished with tomatoes and cilantro.

Tips

  • Add a cup or two of cooked corn kernels toward the end of cooking time
  • Add a medium or large firm-cooked sweet potato, peeled and diced
  • Add a diced zucchini or yellow summer squash about halfway into the cooking time
  • Serve with grated nondairy cheddar cheese on the side for garnishing individual servings
  • Put out extra “hot stuff” like minced fresh chili peppers, dried hot red pepper flakes, or hot sauce for those who like their chilies extra-spicy

Curried Chickpeas and Quinoa

chickpea quinoa curry
Photo and recipe courtesy of Fat Free Vegan Kitchen

Ingredients

  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon minced ginger
  • 1 15-ounce can chickpeas, rinsed and drained
  • 1 1/2 teaspoons good curry powder (or adjust to taste)
  • 1/4-1/2 teaspoon cayenne or other ground red pepper (or to taste)
  • 1 15-ounce can diced tomatoes (fire-roasted preferred)
  • 1 cup cooked quinoa
  • salt to taste

Instructions

  1. Heat a medium-sized, non-stick sauce pan over medium-high heat. Add the onions and a sprinkle of salt and cook, stirring, until onions soften. Add garlic and ginger and cook for another minute.
  2. Add the chickpeas, curry powder, and red pepper, and stir briefly.
  3. Add the tomatoes and cooked quinoa, reduce heat to low, and cover.
  4. Simmer for about 10 minutes to allow flavors to blend.
  5. Add salt to taste.