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- Savory Golden Lentil and Sweet Potato Soup - The combination of sweet, savory, and spicy flavors makes this hearty (check out that protein content!) but healthy soup a perfect choice for whatever yoou happen to be in the mood for. The spices I chose gives it almost an Indian or Morrocan feel; whichever gastronomic prefix sounds tastier to you. It serves well both hot and cold and is delicious over some steamed rice or any other starchy filler.
Per serving - 161 cals, 2g fat, 20g carbs, 16g protein - Danny's Go Bananas! (hot banana spice pudding) - Extremely simple. Delicious hot, or cool it down in the fridge and eat it cold. You can also make it with just the heated bananas, in a pinch.
Another way to make it, if you like a slightly burnt flavor, is by sauteeing the bananas in a nonstick skillet for a couple of minutes, until you get some browning and carmelizing action going on.
You can use butter in the skillet, but you know that adds saturated fat and salt (and flavor... but hey, everything's a compromise).
Bananas rock! Goooo BANANAS!
Per serving - 95 cals, 0g fat, 24g carbs, 1g protein - Israeli Salad - September taste test
Per serving - 43 cals, 2g fat, 7g carbs, 1g protein - Mostly Moosewood Lentil-Bulgur Salad - Wonderful veggie dish. Can add 1/2 stalk celery, olives, black pepper, oregano, and 2 minced garlic cloves to it.
Per serving - 350 cals, 15g fat, 41g carbs, 16g protein - Spicy Hummus - Spicy Hummus; This recipe makes a great appetizer, or anytime snack.
Per serving - 272 cals, 6g fat, 44g carbs, 14g protein - Spinach Pie - snack
Per serving - 63 cals, 4g fat, 7g carbs, 1g protein - kandil simidi - istenirse mahlep de konur tam kandil simidi olur.
Per serving - 79 cals, 6g fat, 5g carbs, 1g protein - homemade hummus - 104 grams is roughly a half cup.
delicious hummus!
Per serving - 341 cals, 10g fat, 50g carbs, 17g protein - Falafel - Fava Bean Rounds (Falafel)
These flavorful rounds are made from well-seasoned fava beans and then fried golden brown. They're perfect served by themselves or in pita bread sandwiches.
Prep Time:15 min
Start to Finish:3 hr
Makes:4 servings
Per serving - 345 cals, 18g fat, 36g carbs, 12g protein - tofu-hummus spread - extra protein hummus
Per serving - 170 cals, 7g fat, 19g carbs, 10g protein - 3C Salad - Inspiration comes after the Egyptian trip. Aside from making pasta salad, this nutrious combination is perfect to team up with pita bread as a pocket sandwich.
Per serving - 47 cals, 1g fat, 5g carbs, 4g protein - Hummus Dip from Dave Lieberman - Found this recipe on the Food Network website.
Per serving - 245 cals, 16g fat, 17g carbs, 8g protein - Popcorn rice - Yummy Lebanese rice from my Grandma.
Per serving - 233 cals, 5g fat, 41g carbs, 4g protein - Tabbouleh Legume Salad Modified (Lebanese Bulgar Wheat Salad, with Chickpeas & Black Beans & Cucumber) - 1 serving = 1 c = 219 cals, low 131 mg sodium, 6.5 g fat but only 0.9 g saturated fat, 7.7 g complex fiber and 8 g protein (makes 12 one cup servings, but easy to whack recipe in 1/2 or 1/4)
Per serving - 219 cals, 7g fat, 39g carbs, 8g protein - Cucumber yogurt sauce - Good sauce for pita sandwiches, good on falafel
Per serving - 10 cals, 0g fat, 2g carbs, 1g protein - humus - garlic herb - Low fat source of protein.
Per serving - 199 cals, 5g fat, 31g carbs, 10g protein - Meat Pie - snack
Per serving - 85 cals, 4g fat, 6g carbs, 5g protein - Hummus - Moshe's famous hummus
Per serving - 322 cals, 12g fat, 43g carbs, 15g protein - Koshary - Koshary is a traditional Egyptian meal that consists of a strange combination of macaroni, spaghetti, rice, black lentils, chick peas, garlic sauce and a spicy tomato chili sauce, all topped with fried onions. It is sold from carts by street vendors, in restaurants or even made at home and each is considered a different taste experience.
Per serving - 270 cals, 5g fat, 47g carbs, 11g protein - Bob's baba ghanoush - Eggplant dip for meals or snacks.
Per serving - 120 cals, 9g fat, 10g carbs, 2g protein - Ftayer - Spinach traingles
Dough made from refrigerated pillsbury biuscuit dough
Per serving - 251 cals, 13g fat, 31g carbs, 5g protein - Reduced Sodium Flat Bread - Pan cooked flat yeast bread.
Per serving - 197 cals, 6g fat, 31g carbs, 5g protein - mujaddreh - delicious lentil and rice pilaf from the middle east
Per serving - 231 cals, 14g fat, 25g carbs, 3g protein - Homemade Low Fat Hummus with Garlic - Low sodium, reduced fat hummus. Good for dips and sandwich/tortilla spread.
Per serving - 167 cals, 6g fat, 22g carbs, 7g protein - hummus - A very healthy, although not quite as nice, alternative to the tahina-based type. My mom swears by it, and the garlic content goes up every time she makes it!
Per serving - 51 cals, 3g fat, 6g carbs, 1g protein
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