50 Delicious Recipes with Coconut Oil ebook

50 Delicious Recipes with Coconut Oil

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

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

Saturated Fat: 0.2g

Carbohydrates: 44.7g

Protein: 8g

Garbanzo Beans and Couscous with Swiss Chard

Ingredients:

4 Tbsp. couscous

2 Tbsp. pine nuts

1 Tbsp. Extra Virgin coconut Oil

1 clove garlic, thinly sliced

5 Tbsp. garbanzo beans, drained and rinsed

2 Tbsp. golden raisins (or dark)

½ bunch Swiss Chard, stems trimmed

Salt and Pepper, to taste

100 ml water, boiling

Directions:

Place the couscous in a large bowl and add 100 ml boil water. Stir, cover tightly and let stand for 10 minutes.

While the couscous cooks, toast the pine nuts in a large skillet over low heat. Toast for 3-4 minutes, shaking the pan frequently. Set toasted pine nuts aside.

Heat oil in the skillet over medium heat. Add the garlic and cook until fragrant, about 1 minute.

Add the garbanzo beans, raisins, chard, salt and pepper. Cook for about 5 minutes, stirring occasionally, until chard is tender. Remove from heat.

Fluff couscous with a fork and place in a bowl or plate. Top with prepared chard, sprinkle with pine nuts, and enjoy.

Nutritional Information:

Calories: 142.4

Total Fat: 6 g

Saturated Fat: 0.25 g

Carbohydrates: 17.8 g

Protein: 4.3 g

Garbanzo Curry

Ingredients:

¾ tsp. extra-virgin coconut oil

¼ onion, minced

½ clove garlic, minced

¼ tsp. fresh ginger root, finely chopped

1 whole clove

1/8 tsp. cinnamon

1/8 tsp. ground cumin

1/8 tsp ground coriander.

Pinch of salt

1/8 tsp. cayenne pepper

1/8 tsp. ground turmeric

100 g garbanzo beans, drained and rinsed

2 Tbsp. chopped fresh cilantro

60 g jasmine rice

130 ml water

Directions:

First prepare the rice by placing both the rice and water in a medium saucepan or small pot. Turn the heat to high until it begins to boil, and then reduce to low, cover and let simmer for 15 minutes. 

Heat oil in a large frying pan over medium heat for 1 minute. Sauté onions until tender, about 3-4 minutes. 

Stir in garlic, ginger, clove, cinnamon, cumin, coriander, salt, cayenne, and turmeric. Cook for 1 minute over medium heat, stirring constantly.

Add in garbanzo beans and a little bit of water (about ½ Tbsp.).

Continue to cook for, stirring occasionally, for about 15-20 minutes, or until all the ingredients are well-blended and cooked through. Remove from heat.

Place cooked rice in a bowl, top with garbanzo curry, and garnish with cilantro.

Nutritional Information:

Calories: 294.9

Total Fat: 4.5g

Saturated Fat: 0.7g

Carbohydrates: 56.5g

Protein: 7.1g

Peas with Turnips Mix

Ingredients:

50 g brown rice

120 ml water

75 g dried black-eye peas

250 ml water, or as needed to cover peas

1 tsp. soy margarine

½ turnip, peeled and chopped

¼ bunch collard greens, chopped

Salt and pepper

1 garlic clove, minced

1 tomato, chopped

1 tsp. balsamic vinaigrette salad dressing

1 tsp coconut oil

Directions:

Place black-eyed peas into a medium container and cover with several inches/cm of cool water; let stand 8 hours to overnight. Drain and rinse.

Prepare the rice by placing both the rice and 120 ml water in a medium saucepan or small pot. Turn the heat to high until it begins to boil, and then reduce to low, cover and let simmer for 15 minutes.