Serves 4 as a meal, 6 as a side dish.
Veggie lovers, if you like your vegetable pie less spicy, use regular diced tomatoes and leave out the red chile flakes.
For the mashed potato crust:
3-4 large gold or white potatoes, peeled, cut up
Vegetable broth, non-dairy milk, milk or cream, as needed
Vegan buttery spread or olive oil, to taste
Sea salt and fresh ground pepper, to taste
Chopped fresh chives, to taste
For the filling:
1-2 tablespoons extra virgin olive oil
1 teaspoon cumin or curry spice
4-5 cloves garlic, minced
1 1/2 cups cauliflower florets (about half a smallish head), cut to bite size
3 medium-large carrots, peeled and sliced into coins
1 zucchini squash, sliced and cut into quarter moons
1 yellow summer squash, sliced, cut into quarter moons
1 heaping cup shredded cabbage or slaw mix
1 14-oz. can Muir Glen Organic Diced Tomatoes with Green Chiles, with juice
2 tablespoons chopped roasted Hatch chiles or jalapenos- whatever you like
1 cup vegetable broth
1 tablespoon vegan Worcestshire sauce or balsamic vinegar
1-2 tablespoons low sugar apricot jam, to taste- to balance the heat
1 tablespoon rubbed sage
Hot red pepper chile flakes, to taste (or use hot pepper sauce)
Sea salt and fresh ground pepper, to taste
1 14-oz. can butter beans, drained and set aside
Place the cut potatoes in a large pot and cover with salted cold water; bring to a boil and simmer until the potatoes are fork tender, about twenty minutes.
In the meantime, heat the olive oil in a large deep skillet and add the cumin or curry, and garlic. Stir one minute and add the fresh chopped vegetables. Stir and cook about five minutes or so.
Add the canned diced tomatoes with green chile, the chopped Hatch chiles or jalapenos, vegetable broth, vegan Worchestshire sauce or balsamic vinegar, apricot jam, sage, pepper flakes, sea salt and pepper, and stir to combine.
Bring to a simmer and cook until the sauce begins to reduce. You want the vegetables to be tender-crisp, not too done, and the sauce to be thickened and not too thin [if, by chance, you need a little more liquid to cook the veggies, add a splash more broth or water]. When this has been achieved, taste test the sauce for seasoning adjustments; then remove from heat, and gently add in the butter beans. Set aside.
Mash the cooked potatoes with a little liquid and Smart Balance or olive oil. Season with sea salt and pepper. Add chives if you like. Taste test. Don't add too much liquid or over-mix the potatoes or they'll get gluey.
Preheat the oven to 350 degrees F.
Assemble your pie:
Spoon the vegetables into a casserole dish. Top with mounds of mashed potato. I like to leave a few peaks (they get a bit golden). Sprinkle with chopped chives or parsley. Bake in a moderate oven for 35 to 40 minutes, until the pie is bubbling and heated through.
Showing posts with label beans. Show all posts
Showing posts with label beans. Show all posts
Monday, October 12, 2009
Vegetarian Mulligatawny Recipe
Serves 6.
This delectable post-modern version of mulligatawny is made with a vegetable broth base and coconut milk. The chick peas give it a boost of protein; the apple gives it a sweet-tart kick. It's a mouth crush of flavors sweet and savory, creamy, spicy and tangy- all at once.
3 tablespoons light olive oil
2 to 3 teaspoons Thai Kitchen Green or Red Curry Paste, to taste
1/2 to 1 teaspoon cumin
1/4 teaspoon cayenne pepper, or more, to taste
1 medium sweet or yellow onion, peeled, diced
4-5 cloves garlic, minced
2 medium carrots, peeled and diced
1 cup cauliflower florets, chopped
2 large Granny Smith apples, peeled, cored and diced
1 medium sweet potato, peeled and diced
2 heaping cups thinly shredded cabbage
1 quart light vegetable broth
1 14-oz. can diced Muir Glen Organic Fire Roasted Tomatoes with juice (I use the diced tomatoes with spicy green chiles)
1 14-oz. can chick peas, drained
Sea salt, to taste
1 14-oz. can coconut milk, stirred
Juice from 1 medium lime
1-2 teaspoons agave nectar, to taste (or organic raw sugar)
Thin apple slices or shredded apple, for garnish
Heat the olive oil over medium high heat in a medium size soup pot. Add the curry, cumin, and cayenne and stir for 1 minute. Add the onion, garlic, carrots, cauliflower, apples, sweet potato and cabbage, and sauté until softened, 7 to 10 minutes.
Stir in the broth, tomatoes and chick peas; season with sea salt, if desired. Bring to a boil and reduce heat, cover and simmer the soup, stirring occasionally, until vegetables are tender, about 20 to 30 minutes.
Add the coconut milk, lime juice and brown sugar. Stir well. Taste for seasoning adjustments. Heat through gently; don't boil.
Options:
* If you desire a smooth soup, puree the soup with a handheld immersion blender (or puree in batches, covered, in a blender or food processor) until smooth. Return the puree to the soup pot. Heat over low heat until serving.
* If you prefer more texture, puree only half the soup, or mash lightly with a potato masher until you have the consistency you desire.
* It is also beautiful left as is, as a hearty, chunky stew.
* I sometimes toss all the ingredients into a slow cooker early in the day and let the cooker do all the work. To do this, follow the manufacturer's guidelines for your cooker [look for soup or veggie stew instructions]
This delectable post-modern version of mulligatawny is made with a vegetable broth base and coconut milk. The chick peas give it a boost of protein; the apple gives it a sweet-tart kick. It's a mouth crush of flavors sweet and savory, creamy, spicy and tangy- all at once.
3 tablespoons light olive oil
2 to 3 teaspoons Thai Kitchen Green or Red Curry Paste, to taste
1/2 to 1 teaspoon cumin
1/4 teaspoon cayenne pepper, or more, to taste
1 medium sweet or yellow onion, peeled, diced
4-5 cloves garlic, minced
2 medium carrots, peeled and diced
1 cup cauliflower florets, chopped
2 large Granny Smith apples, peeled, cored and diced
1 medium sweet potato, peeled and diced
2 heaping cups thinly shredded cabbage
1 quart light vegetable broth
1 14-oz. can diced Muir Glen Organic Fire Roasted Tomatoes with juice (I use the diced tomatoes with spicy green chiles)
1 14-oz. can chick peas, drained
Sea salt, to taste
1 14-oz. can coconut milk, stirred
Juice from 1 medium lime
1-2 teaspoons agave nectar, to taste (or organic raw sugar)
Thin apple slices or shredded apple, for garnish
Heat the olive oil over medium high heat in a medium size soup pot. Add the curry, cumin, and cayenne and stir for 1 minute. Add the onion, garlic, carrots, cauliflower, apples, sweet potato and cabbage, and sauté until softened, 7 to 10 minutes.
Stir in the broth, tomatoes and chick peas; season with sea salt, if desired. Bring to a boil and reduce heat, cover and simmer the soup, stirring occasionally, until vegetables are tender, about 20 to 30 minutes.
Add the coconut milk, lime juice and brown sugar. Stir well. Taste for seasoning adjustments. Heat through gently; don't boil.
Options:
* If you desire a smooth soup, puree the soup with a handheld immersion blender (or puree in batches, covered, in a blender or food processor) until smooth. Return the puree to the soup pot. Heat over low heat until serving.
* If you prefer more texture, puree only half the soup, or mash lightly with a potato masher until you have the consistency you desire.
* It is also beautiful left as is, as a hearty, chunky stew.
* I sometimes toss all the ingredients into a slow cooker early in the day and let the cooker do all the work. To do this, follow the manufacturer's guidelines for your cooker [look for soup or veggie stew instructions]
Sunday, October 11, 2009
Kale and Roasted Vegetable Soup
Ingredients
* 3 medium carrots, peeled and quartered lenthwise
* 2 large tomatoes, quartered
* 1 large onion, cut into 8 wedges or 4 or 5 slices
* 1/2 small butternut squash, peeled, seeded, cut lengthwise into 1/2 inch thick wedges
* 6 garlic cloves
* 1 Tbsp olive oil
* 6 cups or more of vegetable broth*
* 4 cups of finely chopped kale
* 3 large fresh thyme sprigs
* 1 bay leaf
* 1 15 oz can of Great Northern white beans, drained
If cooking gluten-free, use gluten-free broth.
Method
1 Preheat oven to 400°F (reduce heat by 25°F if using convection oven). Brush rimmed baking sheet with a thin coat of olive oil. Arrange carrots, squash, tomatoes, onion, and garlic on sheet. Drizzle with more olive oil. Sprinkle with salt and pepper. Toss to coat. Roast vegetables until they are brown and tender, stirring occassionally, about 45 minutes.
2 Cut squash and carrots into 1/2 inch pieces; set aside. Peel garlic cloves; place in food processor. Add tomatoes and onion; puree until almost smooth. Pour 1/2 cup broth onto the baking sheet; scrape up any browned bits. Transfer broth and vegetable puree to large pot. Add 5 1/2 cups broth, kale, thyme and bay leaf to pot. Bring to boil. Reduce heat. Simmer uncovered until kale is tender, about 30 minutes.
3 Add carrots, beans, and squash to soup. Simmer 8 minutes to blend flavors, adding more broth to thin soup if necessary. Season with salt and pepper. Discard thyme sprigs and bay leaf.
Can be made a day ahead. Serves six.
* 3 medium carrots, peeled and quartered lenthwise
* 2 large tomatoes, quartered
* 1 large onion, cut into 8 wedges or 4 or 5 slices
* 1/2 small butternut squash, peeled, seeded, cut lengthwise into 1/2 inch thick wedges
* 6 garlic cloves
* 1 Tbsp olive oil
* 6 cups or more of vegetable broth*
* 4 cups of finely chopped kale
* 3 large fresh thyme sprigs
* 1 bay leaf
* 1 15 oz can of Great Northern white beans, drained
If cooking gluten-free, use gluten-free broth.
Method
1 Preheat oven to 400°F (reduce heat by 25°F if using convection oven). Brush rimmed baking sheet with a thin coat of olive oil. Arrange carrots, squash, tomatoes, onion, and garlic on sheet. Drizzle with more olive oil. Sprinkle with salt and pepper. Toss to coat. Roast vegetables until they are brown and tender, stirring occassionally, about 45 minutes.
2 Cut squash and carrots into 1/2 inch pieces; set aside. Peel garlic cloves; place in food processor. Add tomatoes and onion; puree until almost smooth. Pour 1/2 cup broth onto the baking sheet; scrape up any browned bits. Transfer broth and vegetable puree to large pot. Add 5 1/2 cups broth, kale, thyme and bay leaf to pot. Bring to boil. Reduce heat. Simmer uncovered until kale is tender, about 30 minutes.
3 Add carrots, beans, and squash to soup. Simmer 8 minutes to blend flavors, adding more broth to thin soup if necessary. Season with salt and pepper. Discard thyme sprigs and bay leaf.
Can be made a day ahead. Serves six.
Baked Spinach Kofta with Cucumber-Soy Yogurt Sauce
Baked Spinach Kofta
Makes 4 servings.
2 medium red potatoes, about 12 ounces
6 ounces fresh spinach
2 ounces tofu
2 teaspoons nutritional yeast flakes
2 teaspoons lemon juice
1 teaspoon salt
1 teaspoon cumin seeds
1/2 onion, minced
2 cloves garlic, minced
1 teaspoon minced fresh ginger
1/2 teaspoon garam masala
3 tablespoons chickpea flour (besan)
Peel the potatoes, dice them into 1/2-inch pieces, place them in a saucepan, and cover them with water. Boil until the potatoes are tender and then drain them well and mash. Set aside.
Bring a large pot of water to a boil. Add the spinach and blanch for one minute, or just until wilted. Drain well in a colander. Put the spinach along with the tofu, nutritional yeast, lemon juice and salt into a food processor and process until crumbly. Set aside.
Spray a large skillet with canola oil and bring it to medium-high heat. Add the cumin seeds and toast for one minute. Add the onions, garlic, and ginger and sauté until the onions are soft, about 3 minutes. Add the garam masala, stir, and immediately add the potatoes and the spinach mixture. Cook, stirring, for 3 more minutes. Remove from the heat and spoon into a large bowl.
Add the chickpea flour and stir well. Allow to cool until easy to handle. Shape into about 20 balls, approximately 1-inch in diameter. (Don't worry about getting them perfect; they will naturally flatten out some during baking.) Place on an oiled cookie sheet or a silicone baking mat:
Preheat oven to 450F. Bake for 10 minutes and then turn the kofta. Bake for 10 more minutes and turn again. Bake for 10 more minutes or until all sides are lightly browned.
Serve with Cucumber-Soy Yogurt sauce (below), garnished with tomatoes, red onion, and hot chile peppers. This makes a delicious stuffing for whole wheat pita bread or chapatis.
Cucumber-Soy Yogurt Sauce
1 small or 1/2 large cucumber
1 cup plain soy yogurt
1/4 cup diced red onion
1-2 tablespoons minced mint leaves
1-3 tablespoons lime juice (use more if you are using store-bought soy yogurt because it tends to be sweetened)
1/4 teaspoon ground coriander
1/4 teaspoon ground cumin
salt and freshly ground pepper, to taste
Peel and finely dice the cucumber. Place the pieces in a colander and allow the liquid to drain while you mix the other ingredients in a bowl.
Before adding the cucumber, blot it lightly with a paper towel to remove excess moisture. Add it to the yogurt mixture and stir to combine. Refrigerate for at least 1/2 hour to allow the flavors to blend.
Pasta with Roasted Vegetables and White Bean Pesto
Makes 6 servings.
3 medium summer squash (yellow or zucchini), halved lengthwise and sliced into 1/4-inch pieces
1 medium eggplant, cut into 1/2-inch cubes
8 ounces baby portabella mushrooms, larger ones halved
2 fennel bulbs, halved and sliced
1/2 large yellow or red bell pepper, sliced
1/2 large green bell pepper, sliced
3 cloves garlic, chopped
freshly ground pepper
olive oil spray
1 1/2 cups tomatoes, diced
salt (optional)
16 ounces uncooked whole grain pasta
Pesto:
1 1/2 cups (1 can) great northern beans, rinsed well and drained
1 cup fresh basil
1-2 cloves garlic
1 tsp. nutritional yeast
1 tbsp. white balsamic vinegar or white wine vinegar
1/4 tsp. fresh lemon juice
salt to taste (optional)
Preheat oven to 400 F. Spray a large rectangular baking dish with olive oil and add all the vegetables except the tomatoes to it. Sprinkle with freshly ground pepper, and stir in the garlic. Give it a very quick spray with the olive oil (1/2 second) and put it in the oven. Set the timer for 20 minutes.
After 20 minutes, stir the vegetables and add the tomatoes. Return to the oven for 15-20 minutes, until all vegetables are done.
While the vegetables are roasting, prepare the pasta according to package directions and make the White Bean Pesto:
With the food processor running, drop in the garlic and process until minced. Add the basil and chop coarsely. Add the remaining pesto ingredients and process until smooth. Add salt to taste, if desired.
When the vegetables are done, add salt to taste. Serve the vegetables on top of the pasta, topped with a spoonful of pesto.
3 medium summer squash (yellow or zucchini), halved lengthwise and sliced into 1/4-inch pieces
1 medium eggplant, cut into 1/2-inch cubes
8 ounces baby portabella mushrooms, larger ones halved
2 fennel bulbs, halved and sliced
1/2 large yellow or red bell pepper, sliced
1/2 large green bell pepper, sliced
3 cloves garlic, chopped
freshly ground pepper
olive oil spray
1 1/2 cups tomatoes, diced
salt (optional)
16 ounces uncooked whole grain pasta
Pesto:
1 1/2 cups (1 can) great northern beans, rinsed well and drained
1 cup fresh basil
1-2 cloves garlic
1 tsp. nutritional yeast
1 tbsp. white balsamic vinegar or white wine vinegar
1/4 tsp. fresh lemon juice
salt to taste (optional)
Preheat oven to 400 F. Spray a large rectangular baking dish with olive oil and add all the vegetables except the tomatoes to it. Sprinkle with freshly ground pepper, and stir in the garlic. Give it a very quick spray with the olive oil (1/2 second) and put it in the oven. Set the timer for 20 minutes.
After 20 minutes, stir the vegetables and add the tomatoes. Return to the oven for 15-20 minutes, until all vegetables are done.
While the vegetables are roasting, prepare the pasta according to package directions and make the White Bean Pesto:
With the food processor running, drop in the garlic and process until minced. Add the basil and chop coarsely. Add the remaining pesto ingredients and process until smooth. Add salt to taste, if desired.
When the vegetables are done, add salt to taste. Serve the vegetables on top of the pasta, topped with a spoonful of pesto.
Spicy Black Bean Burgers
Makes 8 burgers.
Ingredients
12oz Can Black Beans (or 1 1/2 cups fresh, cooked)
1 Potato, chopped, boiled ( can substitute for squash)
1/2 Onion, minced
4 cloves garlic, minced
2tbsp Chopped cilantro
Juice of 1 lime
1tbsp Cumin
1 tsp Cayenne Pepper
Salt to taste
1/2 tsp Black pepper
1 Jalapeno
1/2 cup Vital Wheat Gluten
Directions
Cook beans and potato as described. Mash up and mix the beans and potato. Add the rest of the ingredients and mash together. Add the Vital Wheat Gluten and mix with hands for a minute or two.
When you are ready to make the burgers, pour some vegetable oil onto a cookie sheet (or use cooking spray), put in the oven and set it to preheat to 400 degrees. When the oven is heated, put the patties on the hot baking sheet and bake for 30 minutes, turning after 15 minutes.
Ingredients
12oz Can Black Beans (or 1 1/2 cups fresh, cooked)
1 Potato, chopped, boiled ( can substitute for squash)
1/2 Onion, minced
4 cloves garlic, minced
2tbsp Chopped cilantro
Juice of 1 lime
1tbsp Cumin
1 tsp Cayenne Pepper
Salt to taste
1/2 tsp Black pepper
1 Jalapeno
1/2 cup Vital Wheat Gluten
Directions
Cook beans and potato as described. Mash up and mix the beans and potato. Add the rest of the ingredients and mash together. Add the Vital Wheat Gluten and mix with hands for a minute or two.
When you are ready to make the burgers, pour some vegetable oil onto a cookie sheet (or use cooking spray), put in the oven and set it to preheat to 400 degrees. When the oven is heated, put the patties on the hot baking sheet and bake for 30 minutes, turning after 15 minutes.
Black Bean Burgers
(from Veganomicon)
* 1 can black beans, drained (or 2 C black beans from scratch)
* 1 t chile powder
* 1 t cumin
* 1/2 red onion grated (big holes on the box grater)
* 1 T tomato paste
* 1/4 C finely chopped cilantro
* 1/2 C vital wheat gluten
* 1/4 C water
1. Smash the beans in a bowl until you have mostly smashed beans and a few half beans (no whole beans). I just use a fork for this.
2. Add the rest of the ingredients and stir with a fork, eventually kneading the mixture with your hands for about a minute until uniformly mixed.
3. Form the dough into 6 patties, firmly pressing together to make the patties about 1 1/2 inches thick.
4. Heat about 2 t olive oil in a heavy pan over medium heat. Cook 3 patties at a time, pressing firmly on the patty with a spatula periodically as it cooks. Spray the tops with olive oil and flip over after about 5 minutes. Cook 5 minutes more on the other side, also pressing.
5. Serve with buns and any condiments or toppings you like.
* 1 can black beans, drained (or 2 C black beans from scratch)
* 1 t chile powder
* 1 t cumin
* 1/2 red onion grated (big holes on the box grater)
* 1 T tomato paste
* 1/4 C finely chopped cilantro
* 1/2 C vital wheat gluten
* 1/4 C water
1. Smash the beans in a bowl until you have mostly smashed beans and a few half beans (no whole beans). I just use a fork for this.
2. Add the rest of the ingredients and stir with a fork, eventually kneading the mixture with your hands for about a minute until uniformly mixed.
3. Form the dough into 6 patties, firmly pressing together to make the patties about 1 1/2 inches thick.
4. Heat about 2 t olive oil in a heavy pan over medium heat. Cook 3 patties at a time, pressing firmly on the patty with a spatula periodically as it cooks. Spray the tops with olive oil and flip over after about 5 minutes. Cook 5 minutes more on the other side, also pressing.
5. Serve with buns and any condiments or toppings you like.
Monday, April 6, 2009
Veggie Bean Burger with Avocado Cream
Veggie Bean Burger
(makes 4 burgers)
2 cups cooked beans (black beans, aduki, pinto, kidey, chickpeas)
1 cup steamed squash
1 carrot
1/2 onion, finely sliced
1 small shallot
1/2 cup miso liquid or stock to moisten patties
1 T fresh herbs or powdered (sage, corainder, parsely, thyme, dill, basil, ginger, fennel, cumin, mint, garlic)
1/2 cup cooked brown rice
sunflower seed if desired
Mash up beans. Mix in the other ingredients and make patties. Bake for 30 minutes at 400 oF until brown. Serve with avocado cream.
Avocado cream sauce
2 very soft avocado
2 spring onions, chopped finely
1/4 t coriander powder
1/4 t seaweed seasoning (or salt)
1/2 t olive oil
3-4 T water
Place water at the bottom of a blender. Add avocado, spring onion, coriander, seasoning, olive oil and mix until creamy.
(makes 4 burgers)
2 cups cooked beans (black beans, aduki, pinto, kidey, chickpeas)
1 cup steamed squash
1 carrot
1/2 onion, finely sliced
1 small shallot
1/2 cup miso liquid or stock to moisten patties
1 T fresh herbs or powdered (sage, corainder, parsely, thyme, dill, basil, ginger, fennel, cumin, mint, garlic)
1/2 cup cooked brown rice
sunflower seed if desired
Mash up beans. Mix in the other ingredients and make patties. Bake for 30 minutes at 400 oF until brown. Serve with avocado cream.
Avocado cream sauce
2 very soft avocado
2 spring onions, chopped finely
1/4 t coriander powder
1/4 t seaweed seasoning (or salt)
1/2 t olive oil
3-4 T water
Place water at the bottom of a blender. Add avocado, spring onion, coriander, seasoning, olive oil and mix until creamy.
Sweet Potato Shepherdess Pie
(serves 4)
2 t virgin oil
1 garlic clove, peeled and crushed
1 onion, peeled and sliced
2 sticks celery, washed and sliced
1 bay leaf
1 small butternut squash, peeled, halved and cut into small pieces
15 oz vegetable stock (made from 1 cube of stock)
15 oz can of red kidney beans, rinsed under water
410 g can black eyed peas, drained and rinsed
2 red or yellow peppers, washed and sliced
3 tomatoes, washed and sliced in half
2 medium zuchhini, sliced
1 broccoli head, finely chopped
3 medium carrots, sliced
2 T finely chopped fresh parsley
1 tsp arrowroot
4 sweet potatoes, steamed for 15 minutes and mashed
Heat a little water and olive oil, in a large saucepan. Add the garlic, onion, celery and bay leaf and simmer for approx 3 minutes. Add the squash and heat for 3 minutes, stirring. Pour in the stock and bring to boil over medium heat. Simmer gently for 10 minutes, stirring occasionly. Add the kidney beans, peppers, tomatoes, zucchini, broccoli, and carrots. Simmer for further 5 minutes until squash is tender. Stir in the parsely. Add a little arrowroot to thicken.
Transfer ito baking dish, mix the sweet potato mash with little of cooking water and dash of tamari sauce and add as topping and bake for 15 minutes at 40 oF. Just enough to set.
2 t virgin oil
1 garlic clove, peeled and crushed
1 onion, peeled and sliced
2 sticks celery, washed and sliced
1 bay leaf
1 small butternut squash, peeled, halved and cut into small pieces
15 oz vegetable stock (made from 1 cube of stock)
15 oz can of red kidney beans, rinsed under water
410 g can black eyed peas, drained and rinsed
2 red or yellow peppers, washed and sliced
3 tomatoes, washed and sliced in half
2 medium zuchhini, sliced
1 broccoli head, finely chopped
3 medium carrots, sliced
2 T finely chopped fresh parsley
1 tsp arrowroot
4 sweet potatoes, steamed for 15 minutes and mashed
Heat a little water and olive oil, in a large saucepan. Add the garlic, onion, celery and bay leaf and simmer for approx 3 minutes. Add the squash and heat for 3 minutes, stirring. Pour in the stock and bring to boil over medium heat. Simmer gently for 10 minutes, stirring occasionly. Add the kidney beans, peppers, tomatoes, zucchini, broccoli, and carrots. Simmer for further 5 minutes until squash is tender. Stir in the parsely. Add a little arrowroot to thicken.
Transfer ito baking dish, mix the sweet potato mash with little of cooking water and dash of tamari sauce and add as topping and bake for 15 minutes at 40 oF. Just enough to set.
Friday, January 16, 2009
Ful Medames - Egyptian Fava Beans
ul medames is a popular breakfast dish in Egypt. It is served usually with a fried egg and pita bread. The pita bread is sometimes used as a scoop for the fava beans. Ful medames dates back to ancient Egypt.
Ingredients:
1 1/2 lbs of dried fava beans or broad beans
2 cloves crushed garlic
1 tablespoon lemon juice
1/4 cup olive oil
1/2 teaspoon cumin
Preparation:
Soak beans overnight in water.
Drain, and cover with fresh water in large saucepan. Bring to a boil and simmer on low for 45 minutes to 1 hour, or until beans are tender.
Drain and place in medium bowl. Add remaining ingredients. Beans and remaining ingredients can be mashed together, or the beans can be left whole and gently mixed with remaining ingredients. It is more commonly served mashed together.
Serve hot with a fried egg and pita bread.
Ingredients:
1 1/2 lbs of dried fava beans or broad beans
2 cloves crushed garlic
1 tablespoon lemon juice
1/4 cup olive oil
1/2 teaspoon cumin
Preparation:
Soak beans overnight in water.
Drain, and cover with fresh water in large saucepan. Bring to a boil and simmer on low for 45 minutes to 1 hour, or until beans are tender.
Drain and place in medium bowl. Add remaining ingredients. Beans and remaining ingredients can be mashed together, or the beans can be left whole and gently mixed with remaining ingredients. It is more commonly served mashed together.
Serve hot with a fried egg and pita bread.
Saturday, November 22, 2008
Black Bean Chili
Serves 4
1 medium onion chopped
1 medium green bell pepper diced about ¼ inch pieces
1 TBS + 1-1/2 cups vegetable broth
6 medium cloves garlic, chopped
2 cans (15 oz each) black beans, drained
1 can (8 oz) tomato sauce
1 can (15 oz) diced tomatoes, (do not drain)
2 TBS ground cumin
2 TBS red chili powder
2 TBS dried oregano
1 cup corn kernels, fresh or frozen
¼ cup fresh chopped cilantro
salt & black pepper to taste
Heat 1 TBS broth in a medium size soup pot. Healthy Sauté onion and bell pepper in broth over medium heat for about 5 minutes stirring frequently, until translucent. Add garlic, cumin, red chili powder and continue to sauté for another minute.
Add 1 ½ cups broth and rest of ingredients, except cilantro and corn. Simmer for another 20 minutes uncovered. Add corn and cook for another 2 minutes. Add chopped cilantro and season with salt & pepper to taste.
1 medium onion chopped
1 medium green bell pepper diced about ¼ inch pieces
1 TBS + 1-1/2 cups vegetable broth
6 medium cloves garlic, chopped
2 cans (15 oz each) black beans, drained
1 can (8 oz) tomato sauce
1 can (15 oz) diced tomatoes, (do not drain)
2 TBS ground cumin
2 TBS red chili powder
2 TBS dried oregano
1 cup corn kernels, fresh or frozen
¼ cup fresh chopped cilantro
salt & black pepper to taste
Heat 1 TBS broth in a medium size soup pot. Healthy Sauté onion and bell pepper in broth over medium heat for about 5 minutes stirring frequently, until translucent. Add garlic, cumin, red chili powder and continue to sauté for another minute.
Add 1 ½ cups broth and rest of ingredients, except cilantro and corn. Simmer for another 20 minutes uncovered. Add corn and cook for another 2 minutes. Add chopped cilantro and season with salt & pepper to taste.
Monday, November 17, 2008
Activist Mommy’s Vegan Brownies
1 can black beans, drained and rinsed
3 tablespoons vegetable oil
4 tablespoons cocoa
1 teaspoon vanilla
3/4 cup vegan sugar
2 bananas
1/4 cup applesauce
Preheat oven to 350 degrees. Blend all ingredients in a blender until smooth. Pour into a lightly greased 8×8 pan. Bake for 30 minutes or until a toothpick comes out clean. Enjoy! If you think its too mushy cut back on the applesauce to help.
3 tablespoons vegetable oil
4 tablespoons cocoa
1 teaspoon vanilla
3/4 cup vegan sugar
2 bananas
1/4 cup applesauce
Preheat oven to 350 degrees. Blend all ingredients in a blender until smooth. Pour into a lightly greased 8×8 pan. Bake for 30 minutes or until a toothpick comes out clean. Enjoy! If you think its too mushy cut back on the applesauce to help.
Tofu Burgers
16 oz x-tra firm tofu, squeezed to reduce liquid as much as possible.
1 cup cooked black beans (I used leftovers from the fridge.)
1/4 cup nutritional yeast
1 teaspoon SALT FREE seasoning
3 big chard leaves (use thick veins, steam quickly, chop finely and squeeze to get out liquid)
1 tablespoon ground flax-meal
1 teaspoon salt (more to taste)
1/4 cup sunflower seeds
2 tablespoons coarse prepared mustard
1/4 cup vital wheat gluten
season to taste with pepper-mill and salt
In a bowl, mix everything together. Pat about 1/4 cup packed tofu stuff firmly into burger shapes and place on an oiled cookie sheet and sprinkle with paprika. Mine fetched eleven burgers.
1 cup cooked black beans (I used leftovers from the fridge.)
1/4 cup nutritional yeast
1 teaspoon SALT FREE seasoning
3 big chard leaves (use thick veins, steam quickly, chop finely and squeeze to get out liquid)
1 tablespoon ground flax-meal
1 teaspoon salt (more to taste)
1/4 cup sunflower seeds
2 tablespoons coarse prepared mustard
1/4 cup vital wheat gluten
season to taste with pepper-mill and salt
In a bowl, mix everything together. Pat about 1/4 cup packed tofu stuff firmly into burger shapes and place on an oiled cookie sheet and sprinkle with paprika. Mine fetched eleven burgers.
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