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Farm Animal Rights Movement

April 8, 2013




Serving = 1 cup. Makes 4 servings.


Amount Per Serving

Calories 85

From fat 35

 

% Daily Value*

Total Fat 3.9g

6%

Saturated Fat .3g

1.5%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 400mg

17%

Total Carbohydrate 12g

4%

Dietary Fiber 4g

17%

Sugars 1.1g

Protein 2.5g


Vitamin A 114%

Vitamin C 198%

Calcium 3.4%

Iron 4.6%


* % Values are based on a 2,000 calorie diet

Vegetable Jalfrezi:
Smoky Tangy Veggie Stir-fry

If you love Indian food but can't seem to get your home-cooked recipes to have that same amazing taste and texture found in the best Indian restaurants, you're going to love VeganRicha.com. This recipe tastes so good, you'll be tempted to hand menus to your guests.

Ingredients:
1 Tbsp. canola oil
1/2 medium red onion, sliced
1/2 red bell pepper, sliced
1/2 green bell pepper, sliced
1/2 tsp. liquid smoke or 1/4 tsp. chipotle pepper flakes
2 cups cauliflower chopped or broken into small florets
3/4 cup chopped carrot
1/2 cup other additions of choice like peas, green beans, broccoli, tempeh, tofu, or vegan meatballs
1/2 tsp. cumin seeds
1 Tbsp. each of chopped ginger and garlic (optional)
1 tsp. coriander powder
1/2 tsp. garam masala
1/2 tsp. red chili powder or chili powder of choice
3 medium tomatoes, chopped (or 1 cup crushed fire-roasted tomatoes)
1/2 tsp. apple cider vinegar or other vinegar of choice
3/4 tsp. salt, or to taste
1 tsp. kasuri methi (dried fenugreek leaves), optional

Directions:

1. Bring a pot of water to a boil. Blanch the chunky vegetables -- cauliflower, carrot, green beans in it for 3-4 minutes. Strain and keep ready.
2. In a large pan, add 2 tsp. oil. Heat on high and add sliced onions. Saute onions till the edges are brown. (5-7 minutes)
3. Add liquid smoke or chipotle flakes, mix well for a few seconds. Or you can cook the onions and peppers in a wok on high heat till lightly burnt for the smoky flavor.
4. Remove onions from the pan, add bell peppers, and saute till the edges are brown (5-7 minutes), then remove bell peppers from pan.
5.
Add a tsp. of oil, and heat on medium. Add cumin seeds, ginger, garlic and let cook for a minute
6. Add the tomatoes, vinegar, coriander powder, garam masala, chili powder, methi leaves if using, and mix well. Cook the tomatoes until tender (5-7 minutes), stir and mash once in between.
7. Add in the browned onions, peppers, blanched veggies, salt and mix well.
8. Add 1-2 Tbsp. water to help the sauce coat the veggies. Cover and cook for 2 minutes.

Serving suggestion: Top with chopped cilantro. Serve hot with rice, flat bread, bread rolls, roti or naan.

Recipe and photo courtesy of VeganRicha.com.

Click here for the printable version.

Find this and other authentic Indian recipes at VeganRicha.com.


Nate's Meatless Meatballs

Busy lifestyles can still incorporate wholesome and great-tasting foods. When you're in a hurry to get dinner on the table, Nate's has the solution.

Nate's Meatless Meatballs top off pasta dishes perfectly. Or build a mile-high meatball sub. They even make a great snack just as they are.

Low in calories, packed with protein, and always cruelty-free, Nate's Meatless Meatballs come in a variety of great flavors:

  • Classic flavor complements the ingredients in any recipe.
  • Savory Mushroom has a deep, rich flavor of mushrooms you'll love.
  • Zesty Italian will make your pasta dishes and sauces sing.

Find product and nutritional information at NatesMeatless.com.


The Healthiest Sources of Iron

The best sources of iron are plant-based. We gleaned this healthful tidbit from Kathy Freston's Daily Lean newsletter:

"Want to make sure you're getting enough iron? The most healthy sources are plant-based foods like greens (kale or collards) and beans (black beans, navy beans, lentils, etc.). When you eat these iron-rich foods, you're also getting loads of calcium and other minerals as an added bonus... And all those veggies are loaded with vitamin C which actually boosts iron absorption.

To go a little further, there are actually two different forms of iron: non-heme (which is what is found in plants) and heme (the iron found in meat). Non-heme iron sources are ideal as the iron is more readily absorbed when your body needs it, and not very absorbable when your body doesn't need it. (Seems like that is some SMART iron!) Heme iron, on the other hand, pushes into your bloodstream whether you need it or not, which can cause trouble. Excess iron can produce free radicals which accelerate aging and increase the risk of heart disease."

For more helpful tips and good advice, sign up for Kathy Freston's Daily Lean.


Father Frank Mann Finds Peaceable Kingdom

Tribe of Heart recently announced the New York City premiere of their powerful film Peaceable Kingdom: The Journey Home. What makes this event all the more special is the event host, Father Frank Mann.

Tribe of Heart writes, "Father Mann’s own journey has been inspired by visionaries such as Dorothy Day and Thomas Merton, who have shown compassion and moral leadership in the face of injustice. He recently had a deep personal awakening to the plight of animals, and has since incorporated the values of veganism and animal rights into his spiritual life and vision of a more just and peaceful world."

Father Mann organizes The Table Forum which features films, speakers, and discussions that foster community and celebrate the difference each of us can make. The showing of Peaceable Kingdom markes the first time the Tablet Forum will explore society's relationship with the meekest among us -- the animals.

Watch the short inspiring video about how Father Mann expanded
his circle of compassion to include all animals.


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Meatout Mondays is published each week by:
Farm Animal Rights Movement (FARM), 10101 Ashburton Lane, Bethesda, MD 20817 • www.farmusa.org
info@meatoutmondays.orgwww.meatoutmondays.org

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