* Exported from MasterCook *
Enlightened Hawaiian Baked Beans - Vegan
Recipe By : The
Enlightened Kichen by Marie Oser, 2002
Serving Size :
8 Preparation Time :0:00
Categories :
LowFat (Less than 15%) Vegan
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons olive oil
1/8 teaspoon crushed red pepper
4 cloves garlic -- minced
1 stalk celery -- sliced
1/2 cup sliced scallions
6 ounce veggie Canadian bacon -- diced (1 package)
1 2/3 cups shredded carrots
1/4 cup Mirin
2 cans pinto beans -- (15 ounce each)
14 1/2 ounce Mexican stewed tomatoes -- diced (1 can)
8 ounce crushed pineapple -- packed in juice (1 can)
1 Tablespoon Dijon mustard
1 teaspoon vegetarian Worcestershire sauce
1 teaspoon dried chives
1 teaspoon dried cilantro
2 Tablespoons nutritional yeast
Heat oil and crushed pepper in an electric frying pan or
Dutch oven, 1
minute.
Add garlic, celery, scallions, Yves Veggie bacon and
saute 3 minutes.
Add carrots, cook 2 minutes and add Mirin.
Cook mixture 5 minutes and add beans, tomatoes, and
pineapples. Lower heat
to medium low and add mustard, Worcestershire sauce,
chives, cilantro and
yeast. Simmer 10
minutes, stirring occasionally.
8 servings
Nutrition analysis per serving: 2 cups - Calories: 182;
Fat: 1g;
Carbohydrates: 25.g;Fiber: 8g
Protein: 14g: Cholesterol: 0mg; Calcium: 73mg; Sodium:
359mg.
From protein: 32%;
From carbohydrate: 54%;
From fat: 7%
Notes on ingredients:
Yves Veggie Canadian Bacon - Wholesome alternative, very
close in
appearance, aroma and flavor to the traditional
made with soy and wheat gluten.
Mirin - Sweet rice wine used in cooking that is lower in
alcohol than
traditional Japanese sake.
Vegetarian Worcestershire Sauce - Zesty flavor without
anchovies or
artificial ingredients from The Wizard or Robbies
brands
Nutritional Yeast - Adds rich, creamy, cheesy flavor,
rich in protein and
B vitamins - Vegetarian Support Formula is the
only nutritional yeast containing B12. Do not confuse
with brewers yeast,
which has a bitter taste, or bakers yeast, used to
leaven baked goods.
Source:
"Yahoo!
Green"
S(Formatted by Chupa Babi):
"June
2013"
- - - - - - - - - -
- - - - - - - - -
Per Serving (excluding unknown items): 266 Calories; 4g
Fat (12.5%
calories from fat); 16g Protein; 42g Carbohydrate; 13g
Dietary Fiber; 12mg
Cholesterol; 584mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat;
1
Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 902684 926542 0 0 0 0 0 0 1656 0
383 0
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