25 Delicious Recipes with Coconut Oil - Part 1 - Mattis Lundqvist - ebook

25 Delicious Recipes with Coconut Oil - Part 1 ebook

Mattis Lundqvist

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Recipes: - Vegan Kofte - Vegan Burger - Garbanzo Beans and Couscous with Swiss Chard - Garbanzo Curry - Peas with Turnips Mix - Potato-Bean-Curry - Creamy Alfredo - Tomato-Parsley-Sauce with Potatoes - Garlic-Avocado-Tacos - Vegan Style Shepherd's Pie - Tempeh Sandwiches - Vegan Pasta with Nuts - Zucchini Mediterranean Style - Pumpkin-Apple-Curry with Lentils and Tomatoes - Garlic-Ginger-Tofu - Lentils with Oven Potatoes - White Beans and Chard - Miso Soup with Cabbage - Chinese Porridge - Macaroni Vegan Style - Noodles with Tahini - Tomato-Balsamic-Mix with Couscous - Tempeh Fajitas - Kale-Lentil-Onion-Pasta - Teriyaki Tofu with Pineapple and Rice

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Mattis Lundqvist

25 Delicious Recipes with Coconut Oil - Part 1

From delicious Salads and Potato Dishes to tasty meals with Beans - measurements in grams

BookRix GmbH & Co. KG80331 Munich

Vegan Kofte

Ingredients:

¼ tsp ground coriander

¼ tsp ground cumin

¼-inch/0.5 cm piece fresh ginger, peeled and chopped

1 clove garlic, minced

¼ zucchini, coarsely grated

1 tsp. coconut oil

Salt and pepper

120 g garbanzo beans

2 Tbsp. breadcrumbs

1 whole wheat pita

Minty-Yogurt Dip:

1/8 cucumber, roughly diced

1 sprig fresh mint, leaves removed and thinly sliced

1 Tbsp. soy yogurt (or other vegan yogurt)

1/4 lemon

Nutty Sauce:

Splash olive oil

¼ small onion, diced

1 clove garlic, diced

40 g cashews

2 Tbsp. light coconut milk

½ Tbsp. smooth peanut butter

Directions:

Heat oil in medium skillet over medium heat. Add ginger and garlic; fry 2-3 minutes, or until golden. Place in food processor, add cumin and coriander.

Place grated zucchini into a colander in the sink and sprinkle with salt. Squeeze the mixture together to get rid of excess moisture, then add to the processor.

Add garbanzo beans, breadcrumbs and a pinch of salt and pepper to the processor, pulse until combined, but not totally smooth.

Transfer to a clean work surface and with wet hands, divide and shape the mixture into 2-3 fat fingers. Place onto a plate and put in the fridge to chill for 20 minutes.

Meanwhile, make the minty-yogurt dip—place cucumber, yogurt, mint, and a squeeze of lemon juice in a bowl, mix well.

To make the nutty sauce—heat olive oil in a medium skillet over medium heat, add onion and garlic. Fry for 2-3 minutes. Add cashew and toast for 2-3 minutes. Transfer skillet contents to a food processor, add coconut milk and peanut butter and pulse until smooth.

Heat a splash of olive oil in a medium skillet over medium heat. Once hot, add kofte fingers from the fridge and cook for around 2 minutes, turning regularly. Serve with whole wheat pita and top with the two sauces.

Nutritional Information:

Calories: 270.7

Total Fat: 11.1 g

Saturated Fat: 2.8 g

Carbohydrates:  34.7 g

Protein: 8 g

 

 

 

 

 

Vegan Burger

Ingredients:

1 Tbsp. onion, diced

1 Tbsp. grated carrots

1 Tbsp. bread crumbs

50 g kidney beans, rinsed and drained

50 g cannellini beans, rinsed and drained

½ Tbsp. parsley, finely chopped

Pinch of chili powder

Salt and Pepper to taste

1 tsp. flour

3 Tbsp. Extra Virgin coconut Oil for frying

Whole wheat hamburger bun

Directions:

Put half the breadcrumbs in a mixing bowl.

Heat 1 Tbsp. coconut oil in a medium saucepan and add onion. Cook for 3 minutes, or until softened and then add the grated carrot and cook for an additional 2-3 minutes. Add onions and carrots the breadcrumbs.

In a separate bowl, roughly mash the kidney and cannellini beans with a fork and then stir into the carrot mixture. Add a pinch of chili powder, salt and pepper.

In a shallow bowl, combine the remaining breadcrumbs with flour, parsley, salt, and pepper.

Shape your bean-carrot blend into 1 or 2 burger patties. Thoroughly coat the patty in the flour mixture.

Heat 2 Tbsp. coconut oil in a frying pan over medium heat. Carefully add your burger patty and fry each side until golden brown (about 5 minutes).

Place in whole wheat bun, top with desired condiments, and enjoy.

Nutritional Information:

Calories: 225.2

Total Fat: 1.6g