Friday, December 6, 2013

Vegan Palak Chana (and variations)

This recipe was inspired by the palak paneer recipe I discovered at www.vegrecipesofindia.com.  If you head there, you can watch a video of making the palak that may be very helpful to you.   If you are a fan of palak or saag dishes, this is a wonderful way to incorporate fresh spinach that makes it very easy to handle.  You'll need a stock pot, blender and two saute pans for smoothest operation here.  I've adapted the recipe for vegans, but it is just as easy to make palak paneer or with shrimp, scallops or chicken.  The recipe is made in three parts.

Serves 4

PART 1: fresh spinach puree

INGREDIENTS

2 bunches of spinach or 1 bunch turnip greens or mustard greens… or mix and match (You can also use frozen spinach here
2-4 jalapeño peppers, seeded and roughly chopped
2-4 clove garlic, roughly chopped
1 inch fresh ginger, peeled and roughly chopped

Rinse the spinach well while bringing a large pot of water to boil over high heat.   The easiest technique I've found is to put the plug in a very clean sink, place a colander with the spinach loosely in it and fill the sink with water.  Once filled, swish the spinach releasing and residual dirt or sand then drain the sink.  Spritz the spinach once over to remove any remaining dirt.

Once the water is boiling, add a healthy pinch of salt.  When the water again boils turn off the heat, add the spinach, cover and allow the spinach to steep for 2-3 minutes.  Drain the water from the spinach through your colander and then immediately immerse the spinach in ice cold water.  This keeps the spinach from turning brown.  Again drain the spinach squeezing out much of the water.

Once the cool spinach is drained, add the spinach, peppers, garlic and ginger to your blender or food processor.  Puree until smooth.  Set aside.


Part 2: chana (chick peas) and veggies

INGREDIENTS
1T madras curry powder
1t ground cumin
1/2 t tumeric
1/2 t ground cayenne pepper
1/2 t freshly ground coriander powder
Puerto-Rican style sofrito or cilantro pesto

2T olive oil
1 12-oz can of chick peas (garbanzo beans); drained, rinsed and dried
1 red bell pepper, cut in ribbons
6 oz package of white button mushrooms, sliced

Begin preparing the veggies by rinsing and draining  the chick peas very well in a colander.  Shake the water off and then pour the chick peas into a clean dish towel and allow to dry while you prepare your veggies.

Next, roast the spices.  This is best done in a high quality heavy-bottomed stainless skillet because it will be much easier to control the heat. To do this, measure all of your ground spices into a small, dry stainless steel sauté  pan.  Bring the spices to temperature over medium-high flame while watching carefully.  Once you see the spices start to smoke or change color slightly, begin moving them around the pan with a wooden spoon or by gently shaking the pan continuously until your spice mixture is homogenous and color and is approximately the color of caramel.  Take the roasted spices off the heat and set them aside.

Place a large skillet on medium-high heat.  Once hot, add the olive oil and then the dried off chick peas.  Any residual water will splatter, so be careful when adding them to the hot pan. Allow the chick peas to brown while cooking.  Once they begin to brown, reduce the heat to medium and add the remaining vegetables along with the sofrito (cilantro pesto) and sauté until the mushrooms start to shrink and look moist. Once this starts to happen, you can add the roasted spices and continue sautéing the vegetables until they are thoroughly cooked.  

Once thoroughly cooked, set the mixture aside. You will add it to the spinach puree later.


PART 3: palak chana

INGREDIENTS
spinach puree (from Part 1)
chana and veggies (from Part 2)
2 T olive oil
3/4 t cumin seeds
1 bay leaf
1/2 medium yellow or white onion, finely chopped
1 medium tomato, finely chopped
4-5 garlic cloves, minced
1/4 t tumeric powder
1/2 t red chili powder (optional)
pinch asafoetida or 1/2 inch of minced ginger root
1/2 t garam masala
1-2 T almond milk, whole milk or cream (optional)
sea salt
1t crushed kasuri methi (fenugreek) leaves **OPTIONAL:  DO NOT USE IF PEANUT ALLERGY EXISTS

Heat a stock pot or large sauté pan over medium high heat.  Add the cumin seeds to essentially fry them for about 1 minute.  Turn down the heat to medium and add the onion and bay leaf.  Cook for several minutes until the onion is browned.  When it is finished, it will look like this picture.

Now, add the garlic and chopped tomato and sauté until the tomatoes are softened.  Add the turmeric, chili powder and asafetida (or ginger) and saute for another minute or two.  Now, add the the spinach puree and the sautéed vegetables.  If the mixture is a little too dry, add 1/4 cup of water.  
Simmer on medium heat for 6-7 minutes to cook the spinach.  Add salt to taste (no more than a small pinch) and the garam masala.

Add  the almond milk and simmer for another minute.  If you are going to add the fenugreek leaves, now is the time to do it.  Remember that people with peanut allergies will have trouble with fenugreek.  You are ready to serve, so go ahead and remove the bay leaf.

Enjoy with rice, roti or nan!

VARIATIONS

More traditional vegetarian:  Use ghee or unsalted butter in place of oil and cream instead of almond milk.  Add paneer (homemade Indian cheese) to the vegetable sauté in part 2.

More traditional; not vegetarian: Add 1/2 pound of peeled and deveined shrimp to the vegetable sauté in part 2.

Condiments to Consider:  Top with ghee, cream, mango chutney or make a mustard oil-coriander-tomato chutney.  You could also top it with raita or coriander-lime yogurt. 

To make the chutney, heat 2 T of olive oil over medium high heat in a pan with a lid.  Once hot, add 1T of mustard seed.  Cover immediately and allow mustard seeds to pop open.  Once popping is done, remove from heat.  Chop a bunch of cilantro leaves (rinsed and stemmed), 2 medium tomatoes and a 2-3 green onions if you like. Combine with the mustard oil.  Can be kept refrigerated for a few days or frozen in ice-cube trays for later use.  If you want to freeze any herb like this (sofrito, pesto, etc), you can freeze it in ice cube trays and once frozen, store in a baggie for up to a year.

Monday, September 2, 2013

Delicious Mediterranean Salad

This salad is inspired by Olive and Ivy, a fabulous restaurant in Scottsdale, AZ, my favorite vacation spot.

Dressing:
1/3 cup olive oil
Juice of 1 lemon
1 clove garlic, smashed and minced
Dash of salt
Dash of pepper
2 tablespoons fresh oregano, chopped

Salad:
Coarsely chopped mixed greens (2cups)
Coarsely chopped almonds (1/4 cup)
1/3 cup couscous, cooked and cooled
1/2 cup grape tomatoes, split in half
1/2 cucumber, cut into small pieces
1/2 cup feta cheese ( to make it vegan, you can substitute marinated tofu with herb-infused oil)
1 thin sliver of onion, minced and sprinkled on salad

Whisk salad dressing together and let chill in fridge to cool.  Mix salad together, but add couscous  last.  Dress salad and enjoy!

Monday, July 22, 2013

Bulgur Wheat Chili

Anyone who knows me knows I love my chili.  With a diet that is primarily plant-based, chili is truly a treat.   My friend Iris supplied me with what is likely to be a year's supply of bulgur wheat and I am enjoying playing with it.  This recipe was adapted from a thorough reading of the tome of bulgar veggie chili recipes on the web.

From start to finish this chili takes an hour to be on your table and it's easy-peasy.

START YOUR WHEAT
1 cup bulgur wheat
2 cups boiling water

Measure the wheat into a heat-proof bowl.  Add the boiling water and mix through.  Allow to sit for 30 minutes.  Drain excess water when the time elapses.  Perfection isn't necessary here.

CHILI BASE INGREDIENTS
1 T extra virgin olive oil
1 large onion, diced
1 1/2 cups green bell pepper/red bell pepper/hot peppers to your taste
4 cloves garlic, minced
1 28-0z can crushed tomatoes or tomato sauce
1 14-oz can black beans, rinsed
1 14-oz can garbanzo beans, rinsed
~ 20 oz water
1 1/2 T ground cumin
1 1/2 T ground chili powder
1/4 t cayenne pepper
2 t dried oregano
1 t unsweetened cocoa powder
1/4 cup finely chopped cilantro or the zest of 1 lemon (optional)

Rinse and drain the beans in a colander. About 15 minutes after you begin steeping your bulgar wheat, bring a heavy stock pot to temperature over medium heat.  Add your olive oil.  When hot, sautee the onion and bell pepper until translucent.  Add the garlic and sautee another 2-3 minutes.  Add the remaining ingredients to the pot and add the bulgur wheat when ready.  If the chili looks to thick, add a bit more water.  Increase your heat to medium-high and bring the chili to a boil.  Reduce heat to medium-low and simmer for 30 minutes.

Top with your favorite: cheddar, zesty yogurt sauce, cilantro, and onion.  Serve with a deep green vinaigrette salad, whole wheat soda bread, and a wonderful malbec. I would not recommending serving this chili over pasta as it already has a substantial amount of grain.

Enjoy!


Monday, May 20, 2013

Quinoa -- light and fluffy

I am a fan of grains, but prefer them light and fluffy to chewy.  Quinoa is no exception.  I did some research and found this foolproof way to make quinoa of any type.

"Boil 10 Steam 10"

First measure your quinoa.  I add a great deal of veggies to mine and I find that 1/2 cup dry is good for about 4 servings.  Regardless, this method of cooking quinoa is very forgiving as you aren't relying on boiling off the water to be done.

Place the quinoa in a sieve and place the sieve in a bowl.  Cover the grain with water and rinse it well; lift the sieve to drain.  Repeat 3-4 times until, when agitated, the water remains clear.

Put the quinoa in a saucepan and add 1.5 - 2 times the water as your dry quinoa measure.  I also like to add two minced cloves of garlic to flavor the quinoa.  Bring to a boil.  Once boiling lower the heat, cover and simmer for 10 minutes.  Drain into the sieve.

Fill the pot with 1" of water and bring to a boil.  Lay the sieve across the top of the pot, making sure the quinoa is not in the water.  Fold a tea towel or dishtowel to fit on top of the quinoa (be careful to ensure you don't have fabric falling out of the pot to eliminate risk of fire.  Place the lid of the pot on top of the towel.   It's alright if you don't have a perfect fit.  Steam for 10 minutes.

Remove the sieve with the quinoa and fluff with a fork.  Allow to cool and fluff.

Use with whatever sauce or accompaniments you like.  For an easy dish, try this recipe for Spicy Quinoa Salad.  

Friday, May 17, 2013

Spicy Quinoa Salad

Spicy Quinoa Salad
Quinoa is by itself a tasty complete protein and should be a staple in anyone's whole-body healthy pantry.  This recipe features quinoa and is a tasty way to get your protein your veggies and have a tasty party in your mouth.  I've adapted the recipe for 2-3 servings.

EQUIPMENT
chef's knife
cutting board
fine-mesh sieve, 4-5 inches in diameter
mixing bowl
silicone spatula
saucepan that the sieve fits over
tea towel or other smooth, clean kitchen towel
timer

QUINOA
1/2 c quinoa (I've used Inca Red, but any color is fine)
2 cloves of garlic, minced (about 1Tbsp)

DRESSING
zest and juice from 1 lime
1 Tbsp cider or red wine vinegar
pinch of salt (no more than 1/8 tsp)
1 rounded tsp Dijon mustard
1/2 tsp honey (optional)
1 tsp chili powder
1/2 tsp cumin
1/8 tsp cayenne ground cayenne pepper
freshly ground black pepper
1-2 Tbsp extra virgin olive oil

VEGGIES
1 c black beans, well-rinsed
1 c chopped tomato
1 c chopped cucumber
1 cup chopped cilantro

RECIPE

First rinse the quinoa well.  Put it in a fine-mesh sieve and put the sieve in a bowl of water.  Add water to about an inch above the quinoa and shake the quinoa around.  The water will become cloudy as it removes a naturally occurring film from the surface of the quinoa. Lift the sieve to drain and repeat until the water is clear.  Bring a saucepan with enough water to cover the quinoa by an inch or two to a boil. While waiting mince about 1 tablespoon of garlic. Once boiling, use a silicon spatula or scraper to put the quinoa into the pot and add the garlic.  Simmer the garlic and quinoa for 10 minutes and then strain it through your mesh sieve. You may need to use your silicon spatula to get all of the wonderful bits out of the pot.

red and white quinoa with minced garlic 

Leave the quinoa in the sieve and place a clean tea towel (folded to a size that just covers and doesn't overhang the sieve much if at at) over the top of the sieve.  Add an inch and a half or so of water back to your sauce pan and place over medium-high heat.  Once the water is boiling, place the sieve over the water, supported by the rim of the pot.  If the pot has a lid, place the lid on top of the sieve to help trap steam.  It's alright if it only fits loosely. Steam the quinoa over a full boil for 10 minutes.

After 10 minutes, remove the quinoa from the heat and allow to cool.

This process for cooking the quinoa makes it light, fluffy and tasty.  I can prepare whatever ingredients I want to add while I'm cooking the quinoa.

While you are boiling your quinoa, make the dressing in a large mixing bowl.  Add together all of the ingredients aside from the olive oil and mix well. The mustard and honey serve as emulsifiers and help hold the dressing together.  Once combined well, add olive oil to taste.  Start with 1Tbsp, taste and add a little more if necessary. You want it a little acidic so that the flavor stands up to all of the ingredients.

Rinse and drain your black beans in a large colander. Shake them off and add to the dressing, allowing the dressing to give them great flavor.  Then chop and add the rest of your vegetables mixing everything carefully ensuring that the dressing covers every bit.

When your quinoa is cooler, add it to the veggies and stir completely.  Enjoy!

OTHER VARIATIONS

Lime-Chili Quinoa loaded with Veggies


Here I've made a lime-chili dressing (additional ingredients are the lime juice, 1-2 T sherry or cider vinegar if needed and 1 T extra virgin olive oil). If it's too dry when everything is mixed together, add splashes in equal amounts of your vinegar and olive oil until everything is just coated.  In this quinoa, I added artichoke hearts (quartered), tomatoes, black beans, edamame, peaches and cilantro. 


Dressing ingredients:
 

pinch of sea salt, 
1 tsp freshly ground black pepper
1 tsp chili powder
1 tsp cumin, ground
1 tbsp dijon mustard
zest  and juice of of 1 lime 
1-2 tbsp cider vinegar
1-2 tbsp olive oil




Green Goddess Quinoa -- I've made a green goddess-type salad with white quinoa and a cilantro vinaigrette and the veggies were celery, scallion, garlic scapes, pea pods, zucchini and edamame beans. I've made it with grilled shrimp and asparagus making the dressing with fresh lemon zest and juice rather than lime (as well as a ton more garlic).  I've also added fruits such as peace and strawberry to my savory dishes.  Let your imagination be free!


Green Goddess Quinoa with Cilantro Vinaigrette


Spicy, Ecclectic, Veggie Friendly