Browsing through random blogsites today I found this recipe from a woman named Coleen. The combination of crunchy and soft, sweet and bright looked really appealing.
To make this a vegan salad, you could replace the mayonnaise with vegan-mayonnaise (if available in your area) or even with soft tofu.
Broccoli and Orange Salad
Ingredients:
Salad:
3 large heads of broccoli (broken into small pieces)
1 red capsicum (diced finely)
1 cup raisins
2 oranges (peeled & sliced thick)
15 ounce can of black beans (rinsed & drained)
1/2 cup sunflower seeds
1/2 cup sliced green onion tops
Dressing:
1/2 cup light mayonnaise
2 tablespoons fresh lemon juice
2 tablespoons sugar
1/4 teaspoon black pepper
Method:
1. Wash (and shake dry) the broccoli heads. Remove as much of the stalk and stems as you can so you can break the florets into bite size pieces and place these into a bowl.
2. Add diced red capsicum, raisins, oranges, black beans, sunflower seeds and green onions.
3. Mix dressing ingredients with a whisk and pour dressing over the salad. Toss gently and serve immediately.
NOTE: Peel the oranges, removing as much of the white as you can, then slice the orange into thick slices; cut the thick slices into four wedges.
NOTE: You may not need all of the dressing.
Source: http://coleensrecipes.blogspot.com/2009/07/broccoli-and-orange-salad.html
Serves: 4-6
Rating: 4.5
Showing posts with label broccoli. Show all posts
Showing posts with label broccoli. Show all posts
Tuesday, 29 December 2009
Satay Tofu & Vegetables
It is important to remember that tofu takes on the flavours in which it is marinaded.
This recipe is so much tastier than the "off the shelf" varieties that come in jars. This way, you know what you're putting into your body, and you can avoid nasty additives like MSG.
This dish can be made vegan by substituting agar agar or maple syrup for the honey as well as using soy milk.
Satay Tofu & Vegetables
Ingredients:
350g firm tofu
1 tablespoon olive oil
1 carrot, sliced
1 red capsicum, sliced
1 cup snow peas
½ cup broccoli florets
Marinade:
1 cup pineapple juice
2 tablespoons soy sauce
2 cloves garlic, crushed
1 teaspoon honey
Satay Vegetable Sauce:
½ cup Crunchy Peanut Butter
1 small onion, diced
1 cup vegetable stock
1 teaspoon cumin
½ cup low fat soy milk or dairy milk
½ teaspoon mild curry powder
½ cup reserved marinade
1 ½ tablespoons lemon juice
Method:
1. Cut tofu into eight 1cm thick small rectangles.
2. Combine all marinade ingredients in a shallow dish and place tofu in marinade and stand for 30 minutes.
3. Heat half the oil in a frypan. Cook tofu until golden brown on both sides, set aside and keep warm.
4. Combine all Sauce ingredients in a small saucepan over medium heat.
5. Bring mixture to the boil, reduce heat and simmer continuously for 5 minutes.
6. Whilst sauce is simmering, heat remaining oil in the frypan. Stir-fry carrot, capsicum, snow peas and broccoli for 2-3 minutes.
7. Add tofu to the frypan and pour satay sauce over the vegetables and tofu.
8. Serve over steamed rice.
Per Serve: 1100 Kilojoules (265 Calories). Protein 14g. Total Fat 15g. Saturated Fat 2g. Carbohydrate 19g. Total Sugars 13g. Sodium 580mg. Potassium 505mg. Calcium 230mg. Iron 2.5mg. Fibre 6g.
Source: http://www.vegetarianweek.com.au/HealthyEatingTips/Recipes/Satay-Tofu--Vegetables.aspx
Serves: 4-6
Rating: 4.5
This recipe is so much tastier than the "off the shelf" varieties that come in jars. This way, you know what you're putting into your body, and you can avoid nasty additives like MSG.
This dish can be made vegan by substituting agar agar or maple syrup for the honey as well as using soy milk.
Satay Tofu & Vegetables
Ingredients:
350g firm tofu
1 tablespoon olive oil
1 carrot, sliced
1 red capsicum, sliced
1 cup snow peas
½ cup broccoli florets
Marinade:
1 cup pineapple juice
2 tablespoons soy sauce
2 cloves garlic, crushed
1 teaspoon honey
Satay Vegetable Sauce:
½ cup Crunchy Peanut Butter
1 small onion, diced
1 cup vegetable stock
1 teaspoon cumin
½ cup low fat soy milk or dairy milk
½ teaspoon mild curry powder
½ cup reserved marinade
1 ½ tablespoons lemon juice
Method:
1. Cut tofu into eight 1cm thick small rectangles.
2. Combine all marinade ingredients in a shallow dish and place tofu in marinade and stand for 30 minutes.
3. Heat half the oil in a frypan. Cook tofu until golden brown on both sides, set aside and keep warm.
4. Combine all Sauce ingredients in a small saucepan over medium heat.
5. Bring mixture to the boil, reduce heat and simmer continuously for 5 minutes.
6. Whilst sauce is simmering, heat remaining oil in the frypan. Stir-fry carrot, capsicum, snow peas and broccoli for 2-3 minutes.
7. Add tofu to the frypan and pour satay sauce over the vegetables and tofu.
8. Serve over steamed rice.
Per Serve: 1100 Kilojoules (265 Calories). Protein 14g. Total Fat 15g. Saturated Fat 2g. Carbohydrate 19g. Total Sugars 13g. Sodium 580mg. Potassium 505mg. Calcium 230mg. Iron 2.5mg. Fibre 6g.
Source: http://www.vegetarianweek.com.au/HealthyEatingTips/Recipes/Satay-Tofu--Vegetables.aspx
Serves: 4-6
Rating: 4.5
Sunday, 14 June 2009
Chinese Broccoli with Seseame Seeds
Whoever decided that Popeye should eat English spinach to become strong really didn't have a clue about the nutritional value of that vegetable. Spinach contains a lot of iron, it is true, but the majority of it is unable to be accessed and utilised by the body.
Chinese vegetables, however, like bok choy, chinese broccoli or choy sum, are high in easily used and digested iron.
This entire dish also contains 4.5g protein, only 400 kj, and is an excellent source of vitamins A & C
Chinese Broccoli with Seseame Seeds
Ingredients:
2 Tbsp sesame seeds
2 tsp sesame oil
2 cloves garlic (crushed)
2 tsp chopped fresh ginger
1 bunch Chinese broccoli
2 Tbsp vegetarian mushroom oyster sauce
3 Tbsp water
1 tsp cornflour
Method:
1. Heat a wok over a moderate heat, add the sesame seeds and brown them, stirring often to prevent burning. Tip them out onto a plate.
2. Pour the sesame oil into the hot wok and add the garlic, ginger and broccoli. Stir fry for 2 minutes, add the mushroom oyster sauce and 1 Tbsp of the water, stirring once.
3. Combine cornflour and water, and add to wok, stirring.
4. Sprinkly with seame seeds and serve immediately.
Serves: 4
Rating: 4
Source: Rosemary Stanton's (2000) book, "Vegetables" - available through Allen & Unwin.
Chinese vegetables, however, like bok choy, chinese broccoli or choy sum, are high in easily used and digested iron.
This entire dish also contains 4.5g protein, only 400 kj, and is an excellent source of vitamins A & C
Chinese Broccoli with Seseame Seeds
Ingredients:
2 Tbsp sesame seeds
2 tsp sesame oil
2 cloves garlic (crushed)
2 tsp chopped fresh ginger
1 bunch Chinese broccoli
2 Tbsp vegetarian mushroom oyster sauce
3 Tbsp water
1 tsp cornflour
Method:
1. Heat a wok over a moderate heat, add the sesame seeds and brown them, stirring often to prevent burning. Tip them out onto a plate.
2. Pour the sesame oil into the hot wok and add the garlic, ginger and broccoli. Stir fry for 2 minutes, add the mushroom oyster sauce and 1 Tbsp of the water, stirring once.
3. Combine cornflour and water, and add to wok, stirring.
4. Sprinkly with seame seeds and serve immediately.
Serves: 4
Rating: 4
Source: Rosemary Stanton's (2000) book, "Vegetables" - available through Allen & Unwin.
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