Ethiopian Lentils

Ethiopian Lentils
Serves 8
Ethiopian style Lentils.
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Prep Time
50 min
Prep Time
50 min
250 calories
34 g
16 g
7 g
13 g
4 g
288 g
13 g
3 g
0 g
3 g
Nutrition Facts
Serving Size
288g
Servings
8
Amount Per Serving
Calories 250
Calories from Fat 61
% Daily Value *
Total Fat 7g
11%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 16mg
5%
Sodium 13mg
1%
Total Carbohydrates 34g
11%
Dietary Fiber 16g
63%
Sugars 3g
Protein 13g
Vitamin A
8%
Vitamin C
66%
Calcium
5%
Iron
22%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 c Dried lentils, washed
  2. 6 c Water
  3. 3/4 c Anaheim green peppers, seeded & chopped
  4. 2 c Red onions, chopped
  5. 1/4 c Ghee
  6. 1 tb Grated fresh ginger
  7. 2 ea Garlic cloves, crushed
  8. 1 tb Berbere sauce
  9. Pepper, to taste
Instructions
  1. Boil the lentils in water for 5 minutes. Drain, reserving
  2. liquid. In a 4 qt pot, saute the peppers & onions in the
  3. ghee until the onions are tender. Add the lentils, 4 c of
  4. the reserved liquid & the remaining ingredients & bring to
  5. a simmer. Cook, covered, over low heat 35-40 mins,
  6. stirring occasionally to prevent sticking.
beta
calories
250
fat
7g
protein
13g
carbs
34g
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Egyptian Lentils

Egyptian Lentils
Serves 8
Rice, Macaroni, and Lentil cassarole.
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Prep Time
1 hr
Prep Time
1 hr
316 calories
55 g
0 g
6 g
11 g
0 g
166 g
9 g
4 g
0 g
5 g
Nutrition Facts
Serving Size
166g
Servings
8
Amount Per Serving
Calories 316
Calories from Fat 53
% Daily Value *
Total Fat 6g
9%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 9mg
0%
Total Carbohydrates 55g
18%
Dietary Fiber 9g
36%
Sugars 4g
Protein 11g
Vitamin A
23%
Vitamin C
72%
Calcium
3%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 c Lentils
  2. 2 Fresh chili peppers
  3. 1 1/2 c Regular rice
  4. 1 1/2 c Tomato sauce
  5. 1 c Elbow macaroni
  6. 2 tb Vinegar
  7. 3 tb Oil
  8. 1 lg Onion
Instructions
  1. Place lentils in a saucepan and cover by 1-inch. Turn heat
  2. to high, bring to a boil, turn down heat to simmer, and
  3. cook covered for 35 minutes or until tender. Drain and
  4. transfer to a large bowl. Set aside.
  5. Bring 3 cups of water to a boil, add rice turn down to
  6. simmer for 20 minutes and fluff up rice with a fork and
  7. add to lentils. Boil 2 quarts of water, add elbow macaroni
  8. and cook until tender. Add to lentils.
  9. In a small skillet add 1 tbl of oil and saute finely
  10. chopped peppers for 2 minutes. Add the tomato sauce, 1/2
  11. cup of water, and the vinegar, bring to a boil and simmer
  12. for 5 minutes.
  13. In another skillet heat 2 tbls oil, add onions and saute
  14. until brown around the edges. Garnish lentil mixture with
  15. the onions and pour the tomato sauce over all. Serve
  16. immediately.
beta
calories
316
fat
6g
protein
11g
carbs
55g
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Eggplant Pilaf In Olive Oil

Eggplant Pilaf In Olive Oil
Serves 10
Eggplant, Rice, and spices.
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331 calories
40 g
0 g
18 g
4 g
2 g
184 g
38 g
6 g
0 g
14 g
Nutrition Facts
Serving Size
184g
Servings
10
Amount Per Serving
Calories 331
Calories from Fat 157
% Daily Value *
Total Fat 18g
27%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 12g
Cholesterol 0mg
0%
Sodium 38mg
2%
Total Carbohydrates 40g
13%
Dietary Fiber 4g
14%
Sugars 6g
Protein 4g
Vitamin A
4%
Vitamin C
11%
Calcium
4%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 md Eggplant
  2. Salt
  3. 2 c Long grain rice
  4. Water
  5. 3/4 c Olive oil
  6. 3 ea Chopped onions
  7. 2 tb Pine nuts
  8. 1 lg Ripe tomato, diced
  9. 2 tb Currants
  10. 1 tb Sugar
  11. 2 ts Cinnamon
  12. 2 ts Allspice
  13. Salt & pepper
  14. 1 c Fresh dill, chopped
Instructions
  1. Cut stem off eggplant. Using vegetable peeler, peeling
  2. lengthwise, remove a strip of skin, leave next strip on.
  3. Continue to peel in this striped fashion. Cube eggplant
  4. into 1-inch cubes. Sprinkle generously with salt & set
  5. aside for 3 hours. Rinse well. Drain as well as possible,
  6. but don\'t tear the eggplant.
  7. Soak rice in hot water mixed with 2 ts salt, until the
  8. water turns cool. Drain well & set aside.
  9. Heat olive oil in a heavy pan & cook eggplant cubes,
  10. stirring frequently. till tender & golden brown on all
  11. sides. Drain to remove excess oil.
  12. Add onions & pine nuts to same pan. Saute for 15 to 20
  13. minutes. Stir in the rice & cook, stirring frequently, for
  14. 8 to 10 minutes. Stir in eggplant & rest of ingredients
  15. except dill. Add 3 cups hot water, bring to a boil, cover
  16. & cook over medium heat for 5 minutes. Reduce heat to low
  17. & cook till all the water has been absorbed. Stir in the
  18. dill.
  19. Ensure that the skillet lid has a very good seal. Cover
  20. the skillet with a clean towel & put the lid on top of
  21. that. Set pan on a heat diffuser over the lowest possible
  22. heat & leave it for 30 minutes. Stir. Serve cold.
beta
calories
331
fat
18g
protein
4g
carbs
40g
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Eggplant Kottu (Eggplant And Chickpeas)

Eggplant Kottu (Eggplant And Chickpeas)
Serves 6
Eggplant, Chickpeas, Coconut, and green chilies.
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Prep Time
30 min
Prep Time
30 min
289 calories
43 g
0 g
12 g
8 g
5 g
589 g
140 g
19 g
0 g
6 g
Nutrition Facts
Serving Size
589g
Servings
6
Amount Per Serving
Calories 289
Calories from Fat 104
% Daily Value *
Total Fat 12g
19%
Saturated Fat 5g
27%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 140mg
6%
Total Carbohydrates 43g
14%
Dietary Fiber 17g
67%
Sugars 19g
Protein 8g
Vitamin A
12%
Vitamin C
161%
Calcium
7%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 c Split chickpeas or mong dahl
  2. 1 1/2 c Water
  3. 1 pn Salt
  4. 1/8 ts Turmeric
  5. 4 ea Eggplants, medium
  6. 2 c Water
  7. 1 pn Salt
  8. 1/8 ts Turmeric
  9. 1 c Coconut, fresh and grated
  10. 1/2 ts Cumin seed
  11. 3 ea Green chilies (optional)
  12. 2 tb Vegetable oil
  13. 1 ts Mustard seed
  14. 3 ea Bay leaves
  15. 3 ea Red chilies (optional)
  16. 1 tb Lemon juice
  17. 1 pn Salt
  18. 2 tb Coriander leaves-fresh/chopped
Instructions
  1. Boil chickpeas or moong dahl in 1 1/2 cups water with a
  2. pinch of salt and 1/8 ts turmeric until done. Then mash
  3. them well.
  4. Slice the eggplants lengthwise. Boil them in a large
  5. saucepan filled with 2 cups water, a pinch of salt and 1/8
  6. ts turmeric. When eggplants are tender, add mashed
  7. chickpeas/moong dahl.
  8. Grind the coconut, cumin seed and green chilies together.
  9. Heat 1 tb of the vegetable oil in a skillet and add
  10. mustard seed, bay leaves and red chilies. When mustard
  11. seeds stop cracking, add this mixture to the eggplants.
  12. Add lemon juice. Stir a few times. Add salt to taste and
  13. sprinkle with coriander leaves.
beta
calories
289
fat
12g
protein
8g
carbs
43g
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Dry Sauteed Green Beans

Dry Sauteed Green Beans
Serves 6
Stir-Fried Sesame Green Beans.
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Prep Time
30 min
Prep Time
30 min
59 calories
3 g
0 g
5 g
1 g
1 g
81 g
382 g
1 g
0 g
4 g
Nutrition Facts
Serving Size
81g
Servings
6
Amount Per Serving
Calories 59
Calories from Fat 42
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 382mg
16%
Total Carbohydrates 3g
1%
Dietary Fiber 2g
8%
Sugars 1g
Protein 1g
Vitamin A
5%
Vitamin C
3%
Calcium
3%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 5 ts Peanut oil or canola oil
  2. 1 cl Garlic, peeled & minced
  3. 1 ts Minced ginger root
  4. 1 lb. Green beans (2-inch pieces)
  5. 1 ts Oriental sesame oil
  6. 1/2 ts Salt (optional)
Instructions
  1. 1. Heat the oil in a wok or skillet. Add the garlic and
  2. ginger, and stir-fry the ingredients for 30 seconds.
  3. 2. Add the green beans, and stir-fry them over high heat
  4. for 2 to 4 minutes.
  5. 3. Add the sesame oil and salt (if desired), toss the
  6. ingredients to coat them, and serve the beans.
  7. Preparation tip: The beans are supposed to be tender-crisp
  8. and shriveled or even charred a bit on the outside. If you
  9. like tender beans, cover the pan after adding the sesame
  10. oil and salt, and continue cooking the beans for a few
  11. minutes over moderately low heat.
beta
calories
59
fat
5g
protein
1g
carbs
3g
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Dry Potato Curry

Dry Potato Curry
Serves 6
Spicy Potatoes.
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Prep Time
30 min
Prep Time
30 min
111 calories
16 g
0 g
5 g
2 g
0 g
116 g
41 g
2 g
0 g
4 g
Nutrition Facts
Serving Size
116g
Servings
6
Amount Per Serving
Calories 111
Calories from Fat 44
% Daily Value *
Total Fat 5g
8%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 41mg
2%
Total Carbohydrates 16g
5%
Dietary Fiber 2g
8%
Sugars 2g
Protein 2g
Vitamin A
4%
Vitamin C
53%
Calcium
2%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 lb Potato; Red skins
  2. Salt to taste
  3. 2 tb Vegetable oil
  4. 1 ts Mustard seeds
  5. 1 Onion; finely sliced
  6. 2 Garlic cloves
  7. 1 (1 inch) piece ginger root; fresh grated
  8. 1 Green chile; seeded, chopped
  9. 1 ts Ground turmeric
  10. 1/2 ts Red (cayenne) pepper
  11. 1 ts Ground cumin
  12. 1/4 c Green pepper; strips to garnish if desired
Instructions
  1. Cut Potatoes into 3/4 inch chunks.
  2. Cook potatoes in boiling salted water 6 to 8 minutes,
  3. until just tender. Drain and set aside. Heat oil in a
  4. large saucepan, add mustard seeds and onions. Cook 5
  5. minutes until onions are soft, but not brown. Stir in
  6. garlic and gingerroot; cook 1 minute more. Add cooked
  7. potatoes, chile, turmeric, cayenne and cumin. Stir well.
  8. Cover and cook 3 to 5 minutes, stirring occasionally,
  9. until potatoes are very tender and coated with spices.
  10. Serve hot, garnished with bell pepper strips.
beta
calories
111
fat
5g
protein
2g
carbs
16g
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Dolmas

Dolmas
Yields 48
Another version of Greek Stuff Grape Leaves.
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Prep Time
30 min
Cook Time
1 hr 30 min
Prep Time
30 min
Cook Time
1 hr 30 min
14 calories
2 g
0 g
1 g
0 g
0 g
13 g
1 g
1 g
0 g
0 g
Nutrition Facts
Serving Size
13g
Yields
48
Amount Per Serving
Calories 14
Calories from Fat 4
% Daily Value *
Total Fat 1g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 1mg
0%
Total Carbohydrates 2g
1%
Dietary Fiber 0g
1%
Sugars 1g
Protein 0g
Vitamin A
1%
Vitamin C
1%
Calcium
0%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 48 Grape leaves (about 1 jar)
  2. 1/2 c Long grain brown rice;cooked
  3. 2 c Onion; finely chopped
  4. 2 tb Parsley; finely chopped
  5. 2 tb Mint leaves; finely chopped
  6. 2 ts Dill weed
  7. 1/4 c Pine nuts
  8. 1/4 c Currants
  9. 1/4 ts Black pepper
Instructions
  1. Place grape leves briefly in a pan of warm water to
  2. separate them, then drain on paper towels, set aside.
  3. Combine all other ingredients.
  4. Place grape leaf vein side up, with the stem toward you.
  5. Put a mound of rice mixture in the middle of the leaf
  6. (about 1 rounded tsp to 1 rounded tbsp, depending on the
  7. size of the leaf). Fold over sides and roll up leaf. Layer
  8. the rolled leaves in a large saucepan (3 quart) placing
  9. them side by side and close together.
  10. Press with a heavy heat proof plate that fits inside the
  11. pan. Add enough boiling water to cover leaves. Cover and
  12. simmer for 1 1/2 hours.
  13. Hints: Dolmas may be served warm or chilled. If warm, try
  14. serving them with lemon sauce. If cold, serve them with
  15. garbanzo puree or eggplant. Tabouli is also a good dish to
  16. serve at the same meal. Dolmas are easy to take to a
  17. potluck dinner and they also make a very special company
  18. meal.
beta
calories
14
fat
1g
protein
0g
carbs
2g
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Ditalini With Flageolets & Pesto

Ditalini With Flageolets & Pesto
Serves 6
Pasta and Beans in a Pesto Sauce.
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Prep Time
30 min
Prep Time
30 min
102 calories
11 g
0 g
5 g
4 g
1 g
48 g
102 g
0 g
0 g
4 g
Nutrition Facts
Serving Size
48g
Servings
6
Amount Per Serving
Calories 102
Calories from Fat 42
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 102mg
4%
Total Carbohydrates 11g
4%
Dietary Fiber 4g
15%
Sugars 0g
Protein 4g
Vitamin A
0%
Vitamin C
1%
Calcium
2%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 12 oz Ditalini
  2. 2 tb Olive oil
  3. 1 1/2 c Flageolet beans, cooked
  4. 1 ea Garlic clove, chopped
  5. 3/4 c Pesto
Instructions
  1. Cook the pasta until *al dente*.
  2. Drain, return to the pan, & toss over a low heat with the
  3. oil, beans & garlic, to warm through. Remove from the heat
  4. & stir in the pesto. Serve imemdiately.
  5. Variation:
  6. Instead of ditalini, choose a flat pasta such as
  7. fettuccine & add a handful of green beans cut into bite-
  8. sized pieces, to the boiling water when the pasta is half
  9. cooked. If yellow wax beans are available, add them too.
  10. Toss with the rest of the ingredients as above.
beta
calories
102
fat
5g
protein
4g
carbs
11g
more
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Dess B L-Besla (Lentils With Onions)

Dess B L-Besla (Lentils With Onions)
Serves 8
Cinnamon and cumin add flavor to the lentils and onions.
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Prep Time
30 min
Prep Time
30 min
230 calories
33 g
0 g
6 g
13 g
1 g
88 g
152 g
2 g
0 g
5 g
Nutrition Facts
Serving Size
88g
Servings
8
Amount Per Serving
Calories 230
Calories from Fat 50
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 152mg
6%
Total Carbohydrates 33g
11%
Dietary Fiber 15g
62%
Sugars 2g
Protein 13g
Vitamin A
2%
Vitamin C
21%
Calcium
4%
Iron
21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 c Lentils, soaked
  2. 2 ea Garlic cloves, minced
  3. 1 pn Cinnamon
  4. 1/2 ts Cumin
  5. 1 pn Black pepper
  6. 1 ea Chili pepper
  7. 1/2 ts Salt
  8. 2 lg Onion, thinly sliced
  9. 3 tb Olive oil
  10. 3 ea Bay leaves
Instructions
  1. Bring lentils to a boil in enough water to cover. At the
  2. same time, make a spice paste by crushing together the
  3. garlic, cinnamon, cumin, peppers & salt plus 2 ts water.
  4. After 2 or 3 minutes, drain the lentils thoroughly. Add
  5. the spice paste, followed by the onions, oil & bay leaves.
  6. Stir over moderate heat for several minutes then add water
  7. to cover. Reduce heat, cover pot & simmer until lentils
  8. are tender. Uncover for a while before serving so that the
  9. mixture can thicken.
beta
calories
230
fat
6g
protein
13g
carbs
33g
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Denver Grainlette

Denver Grainlette
Serves 4
Basmati Rice, barley, lentils, millet, tomatoes, bell peppers, onions, and mushrooms.
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Prep Time
30 min
Prep Time
30 min
487 calories
90 g
0 g
2 g
27 g
0 g
212 g
12 g
4 g
0 g
2 g
Nutrition Facts
Serving Size
212g
Servings
4
Amount Per Serving
Calories 487
Calories from Fat 20
% Daily Value *
Total Fat 2g
4%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 12mg
1%
Total Carbohydrates 90g
30%
Dietary Fiber 30g
121%
Sugars 4g
Protein 27g
Vitamin A
8%
Vitamin C
40%
Calcium
7%
Iron
42%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 1/2 c Grain and lentil mix*
  2. 2/3 c Chopped fresh tomato
  3. 1/2 c Chopped green bell pepper
  4. 1 Sliced green onion
  5. 2/3 c Sliced fresh mushrooms
  6. 1/4 c Water
  7. 1 Clove fresh garlic, minced or crushed.
*Grain Mix
  1. 1/2 cup Wild and Basmati Rice
  2. 1/4 cup barley
  3. 1/4 cup lentils
  4. 1/4 cup millet
Instructions
  1. Put the water in a skillet. Toss in everything above
  2. except the grains. Cook down until the water\'s almost
  3. gone. (If you like the peppers less cooked add them after
  4. a couple of minutes.) Toss in the grain mix, stir, maybe
  5. add a grind or two of fresh pepper, serve. Serves two or
  6. one really hungry person.
  7. * The grain mix: Steam 1/2 cup wild and brown basmati
  8. rice, 1/4 cup barley, 1/4 cup lentils and about 1/4 cup
  9. millet together, then use it in all sorts of recipes like
  10. this one.
beta
calories
487
fat
2g
protein
27g
carbs
90g
more
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