Recipes Viewing archives for "cumin"
| Servings |
servings
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Ingredients
- 1 Tbsp Canola oil
- 1 medium onion, diced
- 1 lb sweet potato, peeled and diced into 1/2 inch cubes
- 1 19 oz or 398 ml canned tomatoes
- 1 cup cooked chickpeas (canned)
- 1 cup cooked kidney beans (canned)
- 1 can chicken broth
- 3 Tbsp peanut butter
- 1 1/2 tsp sugar
- 1/2 tsp cumin
- 1 tsp curry powder
- 1/4 tsp black pepper
- 1/4 tsp cayenne pepper
- 1/4 cup chopped cilantro
Ingredients
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Instructions
- Heat canola oil in a soup pot over medium-high heat. Add onions and cook until they are richly browned, about 6 minutes. Stir frequently.
- Add sweet potatoes and cook 2 minutes.
- Add remaining ingredients, except cilantro. Bring to a boil over high heat. Reduce heat and simmer 25-30 minutes, until potatoes are cooked.
- Serve in bowls and top with cilantro.
Recipe Notes
Adapted from Canola Info and "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association. Photo and recipe used with permission.
Nutrition Facts
Curried Sweet Potato and Peanut Stew
Amount Per Serving
Calories 394
Calories from Fat 104
% Daily Value*
Total Fat 11.5g
18%
Saturated Fat 2g
10%
Polyunsaturated Fat 3.5g
Monounsaturated Fat 6g
Cholesterol 2.5mg
1%
Total Carbohydrates 60g
20%
Dietary Fiber 15g
60%
Protein 15g
30%
* Percent Daily Values are based on a 2000 calorie diet.
| Servings |
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Ingredients
- 1 Tbsp Canola oil
- 2 cloves garlic, minced
- 1 medium onion, chopped
- 4 stalks celery, sliced
- 1/8 tsp fresh ground pepper
- 2 tsp cumin
- 1 tsp red pepper flakes
- 8 cups chicken stock
- 2/3 cup green lentils
- 1 19 oz can diced tomatoes
- 3 medium carrots, diced
- 7 cups cooked chicken, chopped
- 1 small zucchini, thinly sliced
- 1 cup frozen peas
- 1 avocado, peeled and sliced
Ingredients
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Instructions
- In a soup pot, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Add black pepper, cumin and red pepper flakes.
- Add chicken stock, lentils, tomatoes and carrots. Cover and simmer about 30 minues. Add chicken, zucchini and peas. Cover and simmer 10-15 minutes.
- Serve, garnished with avocado slices.
Recipe Notes
Recipe and photo used with permission from Canola Info.
Nutrition Facts
Chicken Soup Mexicana
Amount Per Serving
Calories 270
Calories from Fat 54
% Daily Value*
Total Fat 6g
9%
Saturated Fat 1g
5%
Cholesterol 75mg
25%
Total Carbohydrates 17g
6%
Dietary Fiber 6g
24%
Protein 35g
70%
* Percent Daily Values are based on a 2000 calorie diet.
| Servings |
1/2 cup servings
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Ingredients
- 1 19 oz can black beans, rinsed and drained
- 1/2 cup chunky salsa
- 3 Tbsp flax oil
- 1/4 cup ground flaxseed
- 1 Tbsp light sour cream
- 1/4 tsp cumin
- 1/4 tsp salt
- 4 drops hot sauce
- 2 Tbps cilantro, finely chopped
- 1 cup light sour cream
- 1 cup shredded cheddar or mexican cheese
- 1 large tomato, chopped
- 1/4 cup green onion, chopped
Ingredients
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Instructions
- Set aside 3/4 cup of rinsed and drained black beans.
- In a food processor, combine the remaining black beans, salsa, flaxseed oil, ground flaxseed, 1 Tbsp sour cream, cumin, salt and hot sauce. Puree. Remove from food processor. Stir in reserved black beans and cilantro.
- Spread 1 cup of sour cream on the bottom of an 8 X 8 pan. Spread black bean layer dip on top of the sour cream. sprinkle with cheese and top with tomato and onion.
- Refrigerate for at least an hour. Serve with carrot sticks, red pepper slices, cucumbers , pita wedges or tortilla chips.
Recipe Notes
Recipe and photo used with permission - HealthyFlax.org
Nutrition Facts
Flax and Black Bean Layer Dip
Amount Per Serving
Calories 230
Calories from Fat 99
% Daily Value*
Total Fat 11g
17%
Saturated Fat 3g
15%
Cholesterol 15mg
5%
Total Carbohydrates 21g
7%
Dietary Fiber 7g
28%
Sugars 4g
Protein 12g
24%
* Percent Daily Values are based on a 2000 calorie diet.
