Tag Archives: red pepper flakes

Tomato Basil Hummus

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INGREDIENTS:
2 cups garbanzo beans, cooked (1 – 15.5 oz. can)
3/4 cup crushed tomatoes (in puree)
2 cloves garlic, minced
2 tablespoon tahini
2 1/2 tablespoons lemon juice
1/2 teaspoon cumin
1/4 teaspoon coriander
1/4 teaspoon red pepper flakes
1/2 cup fresh basil, chopped

DIRECTIONS:
In a food processor add all the ingredients and blend until smooth. Pour into container, chill and serve.

NOTES: You could use this tomato basil hummus recipe as a basic hummus recipe and substitute out the tomatoes and basil for other combinations of ingredients to suite your taste, for example roasted red pepper. This can be used as a dip with pita chips and vegetables or served in pita bread with falafel.

Cilantro Hummus

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INGREDIENTS:
2 cups garbanzo beans, cooked (1 – 15.5 oz. can)
2 cloves garlic, minced
2 tablespoon tahini
2 1/2 tablespoons lemon juice
1/2 teaspoon cumin
1/4 teaspoon coriander
1/4 teaspoon red pepper flakes
3/4 cup chopped cilantro
Spike Salt Free Gourmet Natural Seasoning (optional).

DIRECTIONS:
In a food processor add all the ingredients and blend until smooth.

NOTES: I added the Spike seasoning after I had the ingredients blended to taste. If you want to lower the fat content, you can omit the tahini as well, I tasted the hummus before I added the tahini and after. It’s another item that could be considered optional.

Baked Falafel

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Ingredients:
2 1/2 cups chickpeas
1 onion, chopped
3 garlic cloves, minced
3 tablespoons fresh parsley, chopped
1/2 cup fresh cilantro, chopped
1 1/2 teaspoon lemon juice
1 tablespoon tahini
1 teaspoon coriander
1 teaspoon cumin
1/2 teaspoon dried red pepper flakes or cayenne pepper
5 tablespoons whole wheat flour
1 teaspoon baking powder
Salt and pepper to taste

Directions:
Preheat oven to 400 degrees. Chop the onion and cilantro. Add all ingredients except the cilantro and parsley into a food processor until mixed. Transfer mix to a bowl and add the cilantro and parsley. Roll mixture into 1 1/2″ balls or 2″ patties about 1/2″ think. Place onto baking pan covered with parchment paper.

Bake for 12 minutes on each side, until nicely browned (since it’s baked, only the part actually touching the pan will be browned and crispy).

Serve in pita pockets, with hummus, tahini sauce, tomatoes, lettuce and/or cucumber.

Serving Size: 16-20 balls/patties (depending on size)

Nutritional Facts:
Calories: 61
Total Fat: 1 g
Cholesterol: 0 mg
Sodium: 147 mg
Potassium: 91 mg
Total Carbs: 11 mg
Protein: 2 g

Notes: I have changed this recipe a few times now, using the link below as the base. I have used a small onion and I have used dried, minced onion. The difference being when I added the small, chopped onion to the food processor it did require more whole wheat flour since there was a fair amount of liquid in the onion.

I have also soaked and cooked dry chickpeas and used canned, both yield similar results. I prefer the cooking my own chickpeas, to reduce the sodium level, even after I rinse and drained the canned chickpeas. This does some advance planning, I usually soak the chickpeas for 6-8 hours and then boil them for about 75-90 minutes.

Source: Chow Vegan

Pasta Con Broccoli

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INGREDIENTS:
16 oz – whole wheat Cavatelli noodles ( used medium shells)
2 cups – fat free pasta sauce (see Spaghetti recipe)
1 can black or white beans
1 tablespoon brown sugar
1 tablespoon dried basil
1/4 tablespoon- crushed red chili peppers flakes
1/2 cup frozen spinach
2 cups frozen broccoli
Almond Parmesan

DIRECTIONS:
Put beans, spaghetti sauce, basil, brown sugar, and chili peppers in a blender or food processor and combined. Pour bean marinara into a sauce pot over Med-Low heat. Add spinach and broccoli. Heat for about 10 minutes until warm. Bring 5 quarts of water to a boil. Add a pinch of sea salt and stir pasta. Boil 10-12 minutes or to desired tenderness. Drain pasta in colander, and mix in a large bowl with bean marinara.

To make Almond Parmesan, process 1/4 cup nutritional yeast and 1/3 cup whole raw almonds in a blender or food processor until crumbly. Store in refrigerator.

SOURCE: The Healthy Vegans & Fat Free Vegan

Spaghetti

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INGREDIENTS:
1 small onion, chopped
3-4 garlic cloves, minced
1 (28 ounce) can diced tomatoes
2 (6 ounce) cans tomato paste
2 (15 ounce) cans tomato sauce
2 cups water
3 teaspoons basil
2 teaspoons dried parsley flakes
1 1/2 teaspoons brown sugar (I omitted the sugar)
1 teaspoon salt
1/4-1/2 teaspoon crushed red pepper flakes
1/4 teaspoon fresh coarse ground black pepper
1/4 cup red wine (a good Cabernet!)
1 lb wheat grain spaghetti
Parmesan cheese (optional)

DIRECTIONS:
In large, heavy stockpot, brown Italian sausage, breaking up as you stir.
Add onions and continue to cook, stirring occasionally until onions are softened.
Add garlic, tomatoes, tomato paste, tomato sauce and water.
Add basil, parsley, brown sugar, salt, crushed red pepper, and black pepper.
Stir well and barely bring to a boil.
Stir in red wine.
Simmer on low, stirring frequently for at least an hour. A longer simmer makes for a better sauce, just be careful not to let it burn!
Cook spaghetti according to package directions.
Spoon sauce over drained spaghetti noodles and sprinkle with Parmesan cheese.

SOURCE: Food.com