plantook

Plant Oriented Cooking


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RECIPE: Escarole and Beans


INGREDIENTS

  • 1 Tablespoon olive oil
  • 1 large sweet onion, thinly sliced
  • 2 large cloves garlic, minced
  • 1 bunch escarole
  • ¼ cup reduced sodium chicken broth
  • 1 can (15 oz) cannellini beans, rinsed and drained
  • Parmesan cheese, optional

METHOD

  1. Separate leaves of escarole, wash and chop. Set aside.
  2. Cook garlic in olive oil over low heat for about one minute. Do not brown.
  3. Add onion and cook, stirring often, for 12-15 minutes or until golden. Lower heat and add a tablespoon of broth or water if onion is browning too quickly.
  4. Add escarole, cook, turning occasionally, for about 10 minutes, until leaves are tender and stem ends are still crunchy. Sprinkle with salt.
  5. Stir in beans with their liquid. Simmer, stirring occasionally, for about 3 minutes or until heated through.
  6. Top with freshly grated cheese, if desired.

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RECIPE: Sweet Mung Bean Dessert Soup


INGREDIENTS

  • ½ cup of dried green beans (also called “mung beans”)
  • ¼ cup of dried whole barley
  • 1 honey date
  • 5 cups of water
  • 4 – 5 tsp of honey (optional)

METHOD

  1. Rinse the green beans, barley, and honey date separately in cool water. Soak each ingredient in its separate covered bowl in hot water for 1 hour.
  2. Boil 5 cups of water in a small pot. Add in all ingredients except for the optional honey. Cook on medium-low heat for 1 hour or until the green beans and barley are soft.
  3. Mix in the optional honey and serve.

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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.

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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.

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RECIPE: Lentil Stew


INGREDIENTS

  • 2 tbs olive oil
  • 1 medium onion diced
  • 3 garlic cloves minced
  • 1 1/2 tsp. freshly grated ginger
  • 1-2 tbsp. berbere spice blend to taste
  • 1/2-1 tsp cayenne pepper to taste
  • 4 cups vegetable broth
  • 1 1/2 cups dried red lentils
  • 1 can diced tomatoes
  • 3 medium red potatoes diced
  • 3 cups fresh spinach leaves
  • salt and pepper to taste

METHOD

  1. Sauté the onion until soft, about 5 minutes.
  2. Add garlic, ginger, berbere spice and cayenne and sauté 1 minute more.
  3. Add broth, lentils, tomatoes and potatoes.
  4. Cook until lentils are very soft and potatoes are tender, about 30 minutes.
  5. Stir in spinach and continue to cook just until wilted, about 2 minutes.
  6. Season with salt and pepper to taste.
  7. Bon Appétit!

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