Stir-fry Bean Sprouts (Vegan dish)

 Bean sprouts (Mung Bean)  is said to be a good source of Folate, which is good for your Red blood cells. It is low in fat, so if you are watching your weight this is good to include in your diet. This recipe is highly suggested for people who are on the go but prefer not to eat processed food. It takes 10-15  minutes or even less if you are a pro at slicing the other ingredients. Some people prefer it as a filling for their vegan fried spring rolls, others would like to partner it with steamed white rice, as a side dish to your protein or to simply eat it as it is.  

INGREDIENTS:

- Approximately 1-2 cups of Bean sprouts

- 1 medium sized red Onion sliced

- 3 pieces of Garlic, sliced

-Half a stalk of sliced Celery (include the leaves)

- 1 small/medium sized Carrots, grated

-3 pieces of small sized tomatoes, sliced

- Olive Oil

-Salt

Garlic and Onion

Tomatoes

Celery stalk and leaves

Bean Sprouts

Carrot

Olive Oil

PROCEDURE:

- Heat 5 Teaspoons of Olive oil in a pan/wok

- In low heat, Saute Tomatoes, Onions, Celery (stalk and leaves), Garlic

* Give at least 20 seconds interval in between each ingredient before you drop the next, in this case you are allowing each of them to be caramelized and the flavor to come out.

- Mix in the Bean sprouts, Stir well

- Put the grated Carrots. I put it last because I want it to be a bit crispy and half cooked.

- Put Salt to taste. 

- Serve and Enjoy!

Suggestion: You can also use this as a filling to your Spring Rolls.

Serves: 1-2

Preparation and Cooking time: 10-15 minutes

Squash it up! (Easy to cook vegan squash dish)

Running out of squash recipe ideas?  Want to be healthy but still enjoy your food? Are you a vegan and you want to prepare an easy dish? Are you trying to lose weight and looking for a low calorie content but has a good source of carbohydrates?  If your answer is YES to all those questions, you have to read further for you to be able to learn this over the top easy squash recipe.

INGREDIENTS:
-Half medium sized Yellow Squash (diced into cubes)
-2 pieces red Onion (medium size)
-3 pieces of Garlic
-Stalk of celery (with a bit of leaves)
-Parsley (for garnish)
-Olive oil
-Salt
-Soy sauce
-Pepper
-1/2 cup of Water

PREPARATION:
- Boil your diced squash for 3-5 minutes. Squash are usually hard to cook, we boil it for easier cooking.

- Put in a strainer and set aside

- In a pan heat some oil just enough to cover the pan

- Saute Onions, Celery, Garlic ( follow the order)

- Mix in the boiled squash, then simmer for 5-8 minutes, or until you reached the desired consistency of the squash.

- Put 1/2 cup of water and bring to boil

- Mix 2-3 teaspoons of Soy sauce

- Pinch of Salt and Pepper

- Mix it properly and simmer for another 2 minutes

-Garnish with parsley

- Serve and enjoy!

Serving Suggestion: For some people they usually eat this with Steamed white rice. For non-vegans, they usually eat this as a side dish together with some grilled chicken or meat of your choice. Can also be eaten alone for daily dose of nutrients.

Preparation time: 15-20 minutes

Health Benefits: There are several Vitamins and nutrients that you can get from Yellow Squash. It is rich in Beta-carotene and Lutein which is perfect for your eyes. If you want to lower the intake of your Carbohydrates, the yellow squash has a lower calorie content. It is also a good source of Fiber, which is good for digestion.