Archive for the ‘beans/pulses’ Category

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tuscan white bean and tuna salad

July 1, 2019

Want a lunch that costs less than a frozen meal, takes less than 5 minutes to prepare, requires no cooking, is impossible to mess up, and tastes great?

This is an adaptation of a northern Italian recipe.

– 1 can tuna
– 1 can drained and rinsed white beans, or leftover cooked white beans (cannellini, great northern, or similar)
– olive oil and red wine vinegar, to taste
– minced raw garlic and/or onions
salt and black pepper, to taste
optional: capers or minced pickles
optional: sliced olives
optional: fresh lemon juice
optional: tiny bit of mayo or plain yogurt for creaminess
optional: salad greens

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Finally posting this, although it’s been a go-to for me for years for a quick and lazy lunch. This is packed with protein. Eat a clump of it on a big green salad with an Italian vinaigrette, pile it on a slice of whole-grain bread with a mustardy vinaigrette and fresh tomatoes and greens, or just scoop it up with crackers.

For a similar northern Italian salad, try this roasted eggplant and tuna salad, or this springtime niçoise style salad.

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persian chopped salad

April 15, 2019

Shirazi salad, also known as Persian chopped salad, is an amazing bright, fresh, and summery vegan treat. It doesn’t get much healthier than this raw crunchy salad.

The only necessary ingredients here are a veggie or two, lemon or lime juice, and something herby. It’s too early in the season here for fresh garden herbs, but dry mint was great in this!

Chop any combination of the following:
raw fresh cucumbers
raw fresh tomatoes
raw onion
raw garlic
fresh hot chili pepper
fresh herbs like mint, parsley, or cilantro

Add chickpeas if you like. (I do!)

Dress with lemon or lime juice, and any combination of salt and pepper, dry or fresh mint, dry or fresh dill, and a splash of extra virgin olive oil.

(If you’re leaving out the fresh herbs, make sure to add extra citrus, and some dried herbs like dill-and-garlic seasoning or capitol hill blend!

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recipe adapted from a variety of sources, including Persian mama and Cleveland clinic.

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Similar to a fattoush or “Israeli salad” – this infinitely adaptable salad goes with everything. I highly recommend the chickpeas. Chickpeas add an interesting texture, and lots of protein and fiber!

If you like spicy, Sichuan cucumber salad is your best bet. But what if you want something clean and fresh, not doused in spicy oil? The dry mint in this recipe makes it super refreshing.

This is basically a textbook example of a “detox meal” – something that makes you feel alive again after a winter of eating junk food like super-greasy crispy fried tofu. Easy to make low-sodium, great for a potluck, and a great way to use local veggies from your backyard garden or your farmers’ market.

It doesn’t get much healthier than this!

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khandeshi dal (Indian Maharashtrian coconut lentils)

March 11, 2019

This lentil recipe is from Khandesh, a region in Maharashtra (the second most populous state in India.) You’ll want to add this coconut masala to everything

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2 tablespoons whole green moong dal
2 tablespoons pink masoor dal
2 tablespoons split toor dal
2 tablespoons split white urad dal
2 tablespoons chana dal
1/4 teaspoon turmeric powder (haldi)
cooking oil, as required
1 teaspoon mustard seeds
2 dry red chillies
1 bay leaf (tej patta)
3 teaspoon lemon juice
salt, to taste
coriander/cilantro leaves, to taste

pakka masala recipe:
1/4 cup dry coconut (kopra), grated
1/2 cup onion, sliced
1.5 tablespoon coriander-cumin powder (dhania-jeera)
3 Kashmiri dry red chillies
3 cloves (laung)
2 cardamom (elaichi) pods
1 inch cinnamon stick (dalchini)
3 whole black peppercorns
4 cloves garlic

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make the pakka masala:

Heat the oil in a wide pan. Add grated coconut (I used thin strips of dried coconut instead of shredded) and sliced onions, sauté for 3 to 4 minutes.

Add dry red chillies, coriander cumin powder, cloves, cardamom, cinnamon and black peppercorn. Sauté for another 2 to 3 minutes on low-medium flame.

Add garlic and sauté on medium flame for few seconds. Turn off the stove. Let it cool down completely.

Once cooled, blend in a mixer or in a blender to a smooth powder/paste and keep it aside.

make the dal:

soak dal for a half-hour or more.

cook on stove, or, pressure cook dal and moong with 2 cups of water, salt and turmeric powder.

Add 1/2 of the prepared masala powder/paste into dal, mix well and keep it aside.

For tempering, heat oil in a tadka pan and add mustard seeds. When the seeds crackle, add the dry red chillies and bay leaf. Sauté on medium flame.

Add the prepared dal mixture, mix well and cook. Cook for 3 to 4 minutes, and stir continuously.

Add some more masala paste to taste. Add lemon juice and adjust the salt accordingly.

Cook on low flame for a couple of minutes more and turn off the stove. Garnish with some chopped cilantro (optional) and serve immediately.

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from Archana’s Kitchen

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Really fantastic! I used the leftover masala paste in stew, spread on the inside of a grilled cheese, mixed into cornmeal mush… I want to keep a jar of this stuff just to season my food throughout the week! The masala paste is similar to this Goan coconut sauce. Can’t wait to mess around with the ingredients and turn this into an herb-based hot sauce this summer!

This is one of my favorite recipes for dal, along with my favorite gujarati dal, and maybe dal makhani.

If you like caramelized onions and coconut and spice, give this a try!

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potluck dal (vegan creamy red lentil and apple stew)

February 14, 2019

This is a great dish to bring for a vegan potluck with picky people. Not spicy, not curry – just sweet and hearty.

1.5 Tbsp. coconut oil
3/4 – 1.5+ tsp. cayenne pepper (i used 3/4t and it was mild)
3/4 tsp. ground cumin
3/4 tsp. ground turmeric
1/4 tsp. garam masala
½ large onion, finely chopped
2 garlic cloves, finely chopped
1″ piece ginger, peeled, finely chopped
1 large apple (unpeeled), pref sour/green apple, grated on the large holes of a box grater
1½ cups red lentils
1 13.5-oz. can coconut milk
fresh lime juice, to taste
Kosher salt, freshly ground pepper
Plain yogurt, cilantro leaves, and toasted unsweetened coconut flakes (for serving)

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Heat oil in a large pot over medium-high. Add onion and cook, stirring, until softened, about 3 minutes. Add garlic, ginger, spices, and apple; stir-fry until fragrant, about 3 minutes. Add lentils and stir to coat. Stir in coconut milk and 2½ cups vegetable stock or water, and bring to a boil. Reduce heat and simmer, stirring occasionally, until lentils are completely soft and dal is thick, 20–25 minutes. Add lime juice and season with salt and pepper.

Divide dal among bowls and top with yogurt and cilantro.

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recipe adapted by friedsig and originally written by bon appetit

To be honest, I’m crazy about Gujarati dal and other lentil dishes that balance sour and spicy with sweet, and this one is definitely more sweet. I think this would be a great start for people who think they could never like Indian food because they can’t handle spicy. If you’re feeding people who would find the curry leaves and mustard seeds of a Gujarati dal or a panchkuti dal to be too far outside their comfort zone, and the cream and butter in dal makhani to be overwhelming, this coconut-apple-ginger lentil dish is a good bet. It’s also good for someone who is recovering from sickness, as it’s a soft food with medicinal spices like turmeric and ginger, and sweetened naturally with apple and coconut.

No added processed sugars, totally vegan and vegetarian, gluten-free – definitely on the healthy side. Cut down the coconut milk to make it low-fat and lower in sugars – I used about half the can, and it was still sweet. You can’t specifically taste the apple in it. It’s meant to add a naturally sour and sweet kick. If you’re diabetic, use lemon juice instead of the apple. This one is maybe not the most authentic Indian dal recipe, but definitely a keeper for cooking for kids or other picky eaters. I’m calling it potluck dal because I think this is the best lentil recipe to bring to a potluck of picky eaters.

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ragda pattice (crispy mashed potato cakes with bean curry)

July 11, 2018

Everyone loves a potato pancake. Crispy outside, creamy inside, hearty… but all that grating can be time-consuming. Well, have you ever made a mashed potato pancake? These patties are like hash brown patties, but better. This is one of the best comfort foods I can imagine. If you have never tried ragda pattice (ragda patties) before, now’s the time.

FOR THE PATTIES:
potatoes – 3 or 4
corn flour, breadcrumbs, or anything to hold together the potatoes – about 1/4 cup
pinch of cumin-coriander powder
chopped green chili (to taste)
chopped cilantro (optional)

FOR THE RAGDA:
a can of white beans, or whatever you have in the house
a few curry leaves
1 tsp ginger-garlic paste
water from a soaked tamarind pod, about a quarter-cup (I used maybe 2 tsp of paste)
1/4 t turmeric
1 t garam masala
red chili powder to taste (recipe says 2 t… mine was spicy with less than half of that)
pinch of asafoetida
pinch of amchur powder
pinch of fennel
chopped cilantro (optional)

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PATTIES: Cut potatoes into chunks and boil. Remove skins. Mash with the chilis and some salt. Add corn flour or breadcrumbs, a pinch at a time, until consistency begins to resemble dough and not mashed potatoes. Form patties, like hamburgers.
Preheat a pan til it sizzles when a drop of water hits it. Add a little neutral oil, like canola. Fry patties until golden brown on both sides.

RAGDA: Start oil in a pan. Add curry leaves; fry 1-2 mins. Add ginger and garlic, stir-fry for a minute or two. Add spices and stir-fry for a minute or two. Add tamarind and beans. Turn down heat and simmer for about eight minutes, or until it tastes great. Salt to taste.

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adapted by friedsig from raks kitchen

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My favorite fish cake recipe is a little steamed fish mixed into mashed potatoes – it’s basically a mashed potato pancake. But I’ve never made them vegan, with hot chilis instead of fish. This is a real winner. The sauce is easy to throw together. The crispy, golden potato cakes satiated my craving for deep-fried junk food, and making it low sodium was no problem because of the great garam masala flavor. I’m even adding this recipe to the “rotation” tag so I can remember to make it again soon. A really great way to mix up the standard “rice and beans”.

Serve with veggies – like sesame peanut eggplant/baghara baingan, or sweet-and-sour eggplant/khatta meetha baingan, or eggplant with tomato/mughlai baingan masala, or palak paneer/spinach with cheese.

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mel and ligda’s healthy black beans

May 6, 2018

thanks mel, for sharing your family’s black bean recipe!

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soak black beans overnight.

add beans and fresh water to a pot on low heat, or a slow cooker.

in a blender, add one green bell pepper, a half of an onion, a bunch of cilantro, and a bunch of parsley.

when blended, add to beans, with salt and pepper.

the longer it simmers, the better. like a black bean soup when first cooked, but beans freeze well to be eaten later with cilantro rice.

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thanks so much to mel for sharing their venezuelan mom ligda’s black bean recipe! ❤

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vegetarian buffalo “meatballs”

February 18, 2018

1 to 2 garlic cloves
1 (15-ounce) can white beans, rinsed, drained
1 package mushrooms
1 large egg
1 cup breadcrumbs, panko, pretzel crumbs, etc.
1 celery stalk (optional)
1 teaspoon kosher salt, less if using seasoned breadcrumbs (recipe called for 1t but next time i will cut it in half)

sauce:
1 tablespoon unsalted butter
a ton of vinegar-based hot pepper sauce, like buffalo sauce, tabasco, or frank’s, to taste
a dash of pure maple syrup (optional)

dip:
1/4 – 1/2 cup plain yogurt or sour cream
a splash of kefir or buttermilk, to thin
half a package crumbled blue cheese
1/2 teaspoon freshly ground black pepper
1 tablespoon chopped chives

Preheat to 400°F. Oil a baking sheet or use a silpat.
Pulse garlic in a food processor until finely chopped, or chop by hand. Add celery, beans, and mushrooms and pulse until coarsely chopped, or chop by hand and mash beans coarsely with hands in a bowl. Transfer to a large bowl. Stir in egg, panko, and 3/4 tsp. salt. Using your hands, roll tablespoonfuls of bean mixture into balls. Transfer to prepared baking sheet, packing them snugly. Roast veggie balls, turning halfway through, until firm and cooked through, 25–30 minutes.
Meanwhile, cook butter, hot sauce, and maple syrup in a small saucepan over medium heat until butter is melted. Stir until smooth; set aside.
Whisk sour cream, buttermilk, blue cheese, pepper, 1 Tbsp. plus 2 tsp. chives, and remaining 1/4 tsp. salt in a medium bowl. Top with remaining 1 tsp. chives.
Transfer veggie balls to a large bowl. Toss with hot sauce mixture and serve with blue cheese dip alongside.

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adapted from epicurious

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couldn’t shake a craving for buffalo wings, so i went for this. the dip is nothing new, but the veggie meatballs are a new recipe for me. i was surprised how well they stayed together – even though they did stick to the pan when i reheated them, they still stayed partially assembled. the texture is not meaty, and does suffer from a bit of the mush factor, but the mushrooms help to give it a little more bite, so it’s overall less mushy than other veggie burger recipes i have tried. there is something novel and fun about the “meatball” style, but it’s something i might try in lazy “veggie burger” form next time. i’ll make these again when i am craving restaurant-style junk food.