plantook

Plant Oriented Cooking


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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.

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RECIPE: Kitchari


INGREDIENTS

  • 1 teaspoon whole black mustard seeds
  • 1 teaspoon whole cumin seeds
  • 1 teaspoon whole coriander seeds
  • 1 teaspoon turmeric powder
  • 1 cup mung mung beans
  • ½ cup brown rice
  • 6 cups water
  • 2 cloves garlic, minced
  • 1-inch piece fresh ginger, grated
  • 1 cinnamon stick
  • 3 to 4 tablespoons fresh lemon juice
  • ½ teaspoon salt

METHOD

  1. Roast mustard seeds, cumin seeds, coriander seeds, and turmeric powder until the aromas start to mix and the seeds start to crackle and pop.
  2. Add mung beans and brown basmati rice, and roast lightly with the spices.
  3. Add water, garlic, ginger, and cinnamon stick. Bring to a boil, then cover and simmer for roughly 45 minutes, stirring occasionally, until cooked.
  4. Add lemon juice and salt.
  5. Serve in a bowl or plate over brown rice or other whole grain, with a few sprinkles of fresh chopped cilantro on top and lemon wedges on the side.

NUTRITION

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