plantook

Plant Oriented Cooking


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RECIPE: Kuku sabzi


INGREDIENTS

  • 5 tablespoons olive oil
  • 1 onion, finely chopped
  • 1 leek, white and pale-green parts only, finely chopped
  • 5 large eggs
  • 1½ teaspoons kosher salt
  • 1 teaspoon baking powder
  • 1 teaspoon freshly ground black pepper
  • ½ teaspoon ground turmeric
  • 1½ cups finely chopped cilantro
  • 1½ cups finely chopped dill
  • 1½ cups finely chopped parsley
  • 1 tablespoon dried fenugreek leaves

RECIPE

  • Saute onion and leek for 10–12 minutes. Transfer to a plate and let cool. Wipe out skillet; set aside.
  • Whisk eggs, salt, baking powder, pepper, and turmeric in a large bowl. Mix in onion mixture, cilantro, dill, parsley, and fenugreek.
  • Heat broiler. Heat remaining 3 Tbsp. oil in reserved skillet over medium. Pour in egg mixture; spread evenly across pan with spatula. Cover and cook frittata until bottom is just set, 8–10 minutes. Uncover and broil, watching carefully, until top is set, about 1 minute.
  • Let cool slightly, then slide out onto a platter.
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    RECIPE: Mageirio


    INGREDIENTS

    • 2 tablespoons extra-virgin olive oil, plus more for garnish
    • 2 medium yellow or white onions, chopped (about 2 cups)
    • 1 pound fresh green beans, trimmed
    • 3 medium red potatoes (about 4 ounces each), quarter (do not peel)
    • 3 medium zucchini (about 5 ounces each), halved crosswise, then halved lengthwise
    • 3 medium red globe, beefsteak, or heirloom tomatoes, coarsely chopped (about 2 cups)
    • 3 corn ears, hused, the silks removed, and the ears broken in half (or 1 cup frozen corn kernels)
    • 1 medium eggplant (about 12 ounces), stemmed and cut into six equal pieces
    • ½ teaspoon salt
    • 3 Italian sweet long peppers, such as cubanel or Italian frying peppers, stemmed, cored, and quartered lengthwise

    METHOD

    1. Warm the oil in a large pot or Dutch oven set over medium heat. Add the onions and cook, stirring often, until soft but not brown, about 8 minutes.
    2. Stir in the green beans, potatoes, zucchini, tomatoes, corn, eggplant, and salt. Add the long peppers on top. Pour 1 cup water over the vegetables.
    3. Bring to a simmer, then reduce the heat to low, cover, and cook, shaking the pan frequently without stirring, until the vegetables are tender, about 45 minutes.
    4. Drizzle with olive oil as a garnish to serve.

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    RECIPE: Coconut Quinoa


    INGREDIENTS

    • 1 14-ounce can light coconut milk
    • 1 cup white quinoa

    METHOD

    1. Add quinoa to a medium saucepan over medium heat and toast for 3 minutes.
    2. Add 1 can light coconut milk and 1/2 cup water.
    3. Bring to a boil, then reduce heat to simmer, cover and cook for 15 minutes or until the quinoa is light, fluffy and the liquid is absorbed.
    4. Serve as a side dish to a curry

    NUTRITION


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    RECIPE: Gallo Pinto


    INGREDIENTS

    • 2 cans cooked black beans
    • 8-10 sprigs fresh cilantro
    • 1 onion
    • 1 red or yellow sweet pepper
    • 3 cups chicken broth or water
    • 2 cups brown rice
    • salt
    • oil

    METHOD

    1. Chop cilantro, onion, and sweet pepper very fine.
    2. Sauté the rice for 2 minutes.
    3. Add half of the chopped onion, sweet pepper and cilantro and sauté another 2 minutes.
    4. Add water or chicken broth, bring to a boil, cover and reduce heat to simmer until rice is tender (20-35 minutes).
    5. Sauté the rice, beans reserved chopped onion, sweet pepper and cilantro together for a few minutes.
    6. Sprinkle with a little fresh chopped cilantro just before serving.

    NUTRITION


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    RECIPE: Balela Salad


    INGREDIENTS

    • 2 cans chickpeas, rinsed and drained
    • 2 cans black beans, rinsed and drained
    • 1/2 cup chopped onion
    • 1 pepper, finely chopped
    • 1/2 cup sun dried tomatoes
    • 1 pint grape tomatoes, cut in half
    • 1/3 cup fresh dill, chopped
    • 1/3 cup fresh basil, chopped (or mint)
    • 1/3 cup fresh Italian parsley (flat leaf), chopped
    • 1/4 cup lemon juice
    • 1/3 cup extra-virgin olive oil
    • 2 cloves garlic, pressed
    • 3 Tbsp. apple cider vinegar
    • Salt and black pepper to taste
    • Feta cheese

    METHOD

    1. Mix together the chickpeas, black beans, onion, pepper, sun dried tomatoes, tomatoes, and herbs.
    2. Whisk together the lemon juice, olive oil, garlic, vinegar, and salt and pepper.
    3. Drizzle the dressing over the salad mixture; lightly stir.
    4. Refrigerate salad several hours or overnight to meld flavors.
    5. Add feta cheese.

    NUTRITION


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