Fatfree Vegan Recipes

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Susan Voisin — Mon, 17 Jul 2017 18:53:37 +0000

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Instant Pot Hawaiian Baked Beans

Susan Voisin — Fri, 02 Jun 2017 15:09:40 +0000

Find the recipe on the blog!

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Susan Voisin — Thu, 18 May 2017 18:37:54 +0000

Visit FatFree Vegan Kitchen for hundreds of hand-tested recipes from Susan Voisin’s kitchen.

Simple Instant Pot Black Bean Soup

Susan Voisin — Tue, 18 Apr 2017 18:51:36 +0000

Find this easy soup on the blog: Simple Instant Pot Black Bean Soup

Metch – Oil Free Armenian Style Bulgur Salad

ayalnaor — Sun, 07 Aug 2016 15:24:56 +0000

More details and complete nutritional information can be found at LoveLowFat.com/eech-eetch-itch-metch-delish-quick-bulgur-recipe/.

Bulgur wheat is a versatile and healthy way to get in your whole grains. Bulgur is a type of dried, cracked wheat, often used in European and Middle Eastern dishes, such as tabbouleh. The thing I like most about bulgur is its chewy, nutty texture.

My favorite bulgur recipe is a simple but delicious Armenian dish called metch. It’s also known as eetch, itch or etch. It’s got very few ingredients, and because bulgur is par boiled before it’s dried and sold for retail, you don’t even have to cook it! You just let it sit in hot water for about 20 minutes or so before mixing it with your other ingredients.

Be sure not to confuse bulgur wheat with regular cracked wheat. Regular cracked wheat is not precooked and would require different preparation. Also keep in mind when shopping for bulgur is that it comes in different sizes, some more coarse or more fine than others. The size is differentiated by number. For our recipe you’ll be using bulgur no 2. You can usually find it in a supermarket’s grain or bulk aisle. It’s also available online.

Ingredients:

1 cup dry bulgur (no. 2)
2 cups hot water
1/2 large sweet onion, chopped
Juice of 1 large lemon
1 tablespoon hot red pepper paste/sauce
2 tablespoons tomato paste
1 yellow or red bell pepper chopped (optional)
1/4 cup chopped parsley (optional)

Instructions:

1. Let the bulgur soak in hot water for about 20 minutes, or until it absorbs the water and plumps up. You can use cooler water but you will have to soak the bulgur longer.

2. After the bulgur is prepped, drain excess water, add the rest of the ingredients, and mix well.

3. That’s about it! It’s pretty much ready! If you’re like me, you won’t want to wait and you’ll eat it right away. And you certainly can do that! But I’ve noticed the more I let the ingredients meld with each other the better it tastes.

This bulgur recipe is flexible since you can modify the ingredients and their measurements to suit your taste. For instance, I’m inclined to add more lemon and more hot pepper sauce for extra zing, but some people might prefer their metch on the milder side.

And, as mentioned in the ingredients list, for an option you can add some chopped bell pepper, preferably red or yellow. Chopped parsley goes nicely as well. Some people even like to add chopped scallion. For myself I prefer it the simple way as described above.

Recipe makes roughly 4 servings.

© ayalnaor for Fatfree Vegan Recipes, 2016. | Permalink | 4 comments | Add to del.icio.us
Post tags: McDougall, Quick & Easy

Southern Grits and Greens Casserole

veggiequest — Thu, 11 Feb 2016 00:10:29 +0000

Inspired by a recipe included in one of the fluffy, funny romance novels I’m so enamored of, this grits and greens casserole has plenty of Southern sass. However, unlike the original recipe—which has enough butter, cream, and cheese to make Paula Deen blush—this version, adapted from a recipe in Eating Well, is nearly fat free and as healthy as it is delicious.

See the recipe on Veggie Quest for nutrition information and make-ahead directions.

Ingredients

1 large bunch collard greens (1½ lbs before trimming) OR 1-lb bag of frozen collard greens (see Notes)
1 medium onion, diced
4 cloves garlic, minced
4 c low-sodium vegetable broth, divided
1 c grits (not instant)
¼ c salsa
salt to taste
cooking spray (optional)
1 c cornflakes
2 tsp dried parsley
½ tsp Cajun seasoning or ⅛ tsp salt

Directions

Prep the collard greens: Wash, remove stems, and chop into small pieces.
In a large pot over medium-low heat, add onion and cook for 6 minutes, stirring frequently. Add a splash of water as needed to prevent sticking. Add garlic and cook for another 2-3 minutes, until garlic is fragrant and onion is just starting to brown.
Add 1 c broth, turn heat to high. When broth is bubbling, add greens and stir until wilted and volume is reduced by at least half. (About 2 minutes.)
Turn heat to medium-low, cover, and simmer 20 minutes, until greens are very tender. Stir occasionally, adding water as needed if pot looks dry.
Remove greens from heat and drain in a colander. Press out any extra liquid with the back of a spoon.
Preheat oven to 400F.
In a covered medium pot, bring remaining 3 c broth to a boil. Remove lid and add grits slowly, whisking constantly to prevent lumps. Continuing to stir, bring mixture to a simmer. Turn heat to low and, stirring constantly with a spoon, cook 4-5 minutes or until grits are thickened.
Remove grits from heat. Gently stir in salsa and salt to taste.
Spray an 8-inch square (2-quart) casserole dish with cooking spray, if using. (You can omit, but grits may stick a bit around the top.)
Using a heat-safe rubber spatula, spread half the grits in the bottom of the casserole dish. Add the greens, flattening with a spatula. Add the remaining half of the grits, smoothing the top.
In a medium bowl, crush cornflakes, sprinkle lightly with water, and toss to coat. Add dried parsley and Cajun seasoning and toss to combine. Sprinkle over casserole.
Bake at 400F for 25-30 min, or until cornflakes are lightly toasted.

Notes

To use frozen greens: Skip step 1. In step 3, don’t worry about reducing volume; just bring greens briefly to a boil and then return to a simmer.

Healthy Chocolate Frosting (Soy Free)

veggiequest — Thu, 08 Oct 2015 14:29:51 +0000

This quick-and-easy chocolate frosting is perfect for Halloween treats, holiday baking, or anytime dipping! It pipes and holds its shape just like regular buttercream, but has only 1 gram of fat in a 2½-tablespoon serving.

So, what’s the secret to this guilt-free frosting? Sweet potato! (Thanks to Sandi’s Allergy Free Recipes for the inspiration.) This veggie’s sweet, earthy flavor melds beautifully with chocolate and makes baked goods sing. Just be sure to microwave or bake your sweet potatoes instead of boiling them to keep this frosting rich and creamy.

See the recipe on Veggie Quest for nutrition information and a version sweetened only with dates.

Ingredients

2 c cooked sweet potato (from 2 sweet potatoes, each about 6-7 in, baked or microwaved, skins removed)
½ c cocoa powder (Dutch-process or regular; see notes)
½ c agave nectar
2 Tbsp almond butter
2 tsp vanilla extract
1 tsp imitation butter flavor (optional)
½ tsp instant espresso powder or instant coffee (I used Starbucks Via)
½ tsp salt
almond milk (if needed to thin; see notes)

Directions

Combine all ingredients in a food processor. Process until smooth, about 1-2 minutes. (Stop to scrape the sides of the food processor as needed.)

Makes 3 cups, or enough for 18 cupcakes. Store in the refrigerator. (Will stay spreadable.)

Notes

Make up to 3 days in advance.
Dutch-process cocoa powder imparts a darker color and Oreo-like flavor to this icing. However, regular cocoa powder is great too!
If frosting seems too thick, add almond milk to food processor 1 Tbsp at a time until frosting is smooth and spreadable.

© veggiequest for Fatfree Vegan Recipes, 2015. | Permalink | 25 comments | Add to del.icio.us
Post tags: gluten-free, higher-fat

Homemade unsweetened soy yogurt

ayalnaor — Sat, 08 Aug 2015 22:36:47 +0000

More details and complete nutritional information can be found at lovelowfat.com/homemade-soy-yogurt-recipe/.

Did you know that many yogurts out on the market are just as bad for you as a Twinkie? Not only is dairy being revealed as linked to numerous health issues, but the sugar content in many store bought yogurts is mind blowing.

You might think a Twinkie is tooth-ache sweet with 19 grams of sugar. Well many of the popular brands of yogurt have up to 29 grams of sugar per serving! With the American Heart Association recommending no more than 30 grams of sugar per day for women, we might be better off with the Twinkie! Although we are not recommending that either.

The options out in the world for plain, unsweetened soy yogurt are slim. And if you can find it, it’s usually pretty expensive. Luckily it’s easy to make at home. I’ve been making my own soy yogurt for years and someone recently asked us to post our homemade soy yogurt recipe. So here it is!

Ingredients:

4 cups plain, unsweetened soy milk
1 heaping tablespoon of soy yogurt for starter (sweetened is fine, just be sure it has live active cultures)

Optional: fruit and/or sweetener of choice

You will also need a yogurt maker, or anything that will keep the yogurt at a steady temp of between 110-115 degrees F (such as a heating pad or blanket, or a digital crockpot). I find a yogurt maker to be the easiest method, and you can find them pretty inexpensively.

Instructions:

1. At medium temperature, heat the soy milk in a 2 quart sauce pan until it comes to a boil. Keep an eye on it! It expands a lot as soon as it reaches its boiling point, and can boil over pretty quickly.

2. Remove from heat and let cool to about 110 degrees. Meanwhile, preheat yogurt maker by turning it on. As the milk is cooling, you might see a skin form on the surface. I find that removing it helps it to cool a little more quickly, plus I prefer it not to get mixed in to the recipe. It’s easy to remove with a spoon.

3. Once cooled to the proper temp, pour into your yogurt making container or bowl.

4. Gently stir in yogurt starter, cover and let sit in your yogurt maker for anywhere from 8 to 12 hours, depending on how tart you prefer it. The longer it sits, the more tart your soy yogurt recipe will be.

5. Let chill for a few hours and it’s ready to use! The texture should be creamy and somewhat firm, as yogurt is.

The recipe makes about a quart of soy yogurt. Before you eat it all up, however, save a heaping tablespoon for your next batch of homemade soy yogurt so you don’t have to buy another starter. With that, you can keep it going infinitely as long as you continue to regularly make yogurt.

What not to do:

There are a number of reasons that could cause your homemade soy yogurt not to firm up:

milk other than unsweetened plain soy milk was used
milk did not boil all the way or was somehow contaminated in cooling process
soy milk was not at the proper temp when starter was added
yogurt starter did not have active cultures
setting temperature was too cool
yogurt was not let to set long enough

But it’s very simple to avoid these pitfalls as long as you follow the recipe as directed. And once you make your own homemade soy yogurt, you may find yourself never buying overly sweetened, overpriced mass produced yogurt again!

Vegan “tuna” salad

ayalnaor — Thu, 04 Jun 2015 02:44:14 +0000

More details and complete nutritional information can be found at lovelowfat.com/vegan-tuna-salad.

Nothing fishy going on around here!

We’ve got a very quick and simple vegan tuna salad recipe that’s super low in fat and satisfyingly delicious. We can’t take all the credit for it though. The recipe was inspired by Mimi Loureiro’s incredibly yummy and hugely popular “Chuna Melt” at her O2 Vegan Cafein Cambridge, MA.

This vegan tuna salad is one of our go to meals when we are feeling super hungry but don’t want to cook. It literally takes minutes to prepare and always hits the spot!

Ingredients:

15 oz can organic garbanzo beans (also known as chickpeas), drained and rinsed (or 1.5 cups cooked from dry beans)
2 large stalks of celery, finely chopped
1/3 cup chopped dill pickles
2 tablespoons Vegan Light Nayonaise
1 tablespoon finely chopped organic kelp
1 teaspoon white vinegar
salt and pepper to taste

Optional ingredients: onion, tomato and lettuce for sandwich on bread of choice

Instructions:

1. In a medium mixing bowl, mash the rinsed and drained beans.

2. Add celery, pickles, Nayonaise, kelp and white vinegar. Mix well.

3. Add salt and pepper to taste, although you may not need it.

4. Spread a healthy portion onto your favorite whole grain bread, add a slice of onion, tomato and some lettuce and sink your teeth into it!

More options:

For a lighter meal, enjoy it on a bed of fresh greens.

This recipe is easily adaptable to other kinds of beans. We’ve also used white beans as well as butter beans, both with excellent results.

Also, feel free to modify the amounts of any of the ingredients. You can add more beans if you want more protein. If you’re worried about fat, you can cut the Nayonaise in half and add a splash of vinegar to compensate. If you’re worried about sodium, you can use low sodium pickles. Sometimes we add extra celery and pickles for even more crunch!

Recipe makes roughly 4 servings.

No-Oil Oil

archives — Thu, 05 Feb 2015 23:01:38 +0000

Source: Benton Sister’s Cookbook #3

1 cup water
1 Tbsp. cornstarch
1/2 tsp. salt
1 Tbsp. dried basil

Whiz in blender, water, cornstarch, and salt. Pour into saucepan; stir in basil. Heat to a boil. Cool. Will have the shine and consistency of oil to use in place of oil for those certain recipes or add your own favorite exotic flavor to this no-oil oil to add that special touch to that certain recipe.

© archives for Fatfree Vegan Recipes, 2015. | Permalink | 47 comments | Add to del.icio.us
Post tags: gluten-free, McDougall