Tag Archives: Legumes

Creamy Avocado & White Bean Wrap

Dressing:

  • 2 Tbsp cider vinegar
  • 1 Tbsp vegetable oil
  • 2 tsp finely chopped canned chipotle chile in adobo sauce
  • ¼ tsp salt

Cabbage-carrot Slaw:

  • 2 cups shredded red cabbage (or use shredded kale)
  • 1 medium carrot, shredded
  • ¼ cup chopped fresh cilantro

Bean-avocado Mixture:

  • 1x 15-ounce can white beans, rinssed and drained
  • 1 ripe avocado
  • ½ cup shredded sharp Cheddar cheese
  • 2 Tbsp minced red onion
  • 4x 8- to 10-inch whole wheat wraps or tortillas
  1. Whisk venegar, oil, chopotle chile and salt in a medium bowl.  Add cabbage, carrot, and cilantro.  Toss to combine.
  2. Mash beans and avocado in another medium bowl with a potato masher.  Stir in cheese and onion.
  3. To assemble the wraps, spread about ½ cup of the bean-avocado mixture onto a wrap and top with about ⅔ cup of the cabbage-carrot slaw.  Roll up burrito style, or like a jelly roll.  Repeat with remaining ingredients.  Cut the wraps in half to serve.
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Habeeb Salloum’s Falafel

This is Habeeb Salloum’s recipe, with a tweak or two.  Please note that this is a BIG recipe, and serves 8 to 10 people!  To halve an egg, just whisk it up, then pour out half.  It is truly delicious, as are all of the recipes that I have used from his beautiful history/cook book.

  • 2 cups dried chickpeas, soaked overnight OR cover generously with water, bring to a boil for two minutes, then sit for at least 2 hours
  • 1 egg
  • 4 cloves garlic, crushed
  • ½ cup chopped fresh cilantro
  • ½ cup chopped green onions
  • ½ cup chopped parsley
  • 2 tsp salt
  • 1 tsp cumin
  • 1 tsp ground black pepper
  • ¼ tsp cayenne pepper
  • 1 ½ tsp baking soda
  • oil for frying

Place soaked chickpeas in a food processor (they do not get cooked until soft, just soaked), then process until a semi-dough is formed.  Add the remaining ingredients, except oil, then process further until a smooth dough is formed.  I need to add water until it’s the correct consistency. Form into small flat patties,  then set aside.

Heat oil in a saucepan/frying pan then fry patties over medium heat until golden brown.  Remove and drain on paper towels, then serve hot.

I like to make a diced “salad” of cucumber, tomato, and sweet onion and toss it with olive oil, lemon juice, salt and pepper, and Tabasco – wrap up the falafel in a good pita with the salad, lettuce, and tahini sauce.  Try to avoid “westernized” pita at all costs! 😉

NOTE: I recently tried freezing uncooked falafel mixture, as I just had too much for the meal.  This week, we thawed and then cooked up the falafel mixture as usual, and it was just fine!  So, freeze extra — uncooked — mixture if the recipe makes too much.

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Filed under Appetizers, food, Main Course, Protein, Salads, Vegetarian (lacto/ovo)

Hummus

  • 2 cloves garlic, chopped roughly
  • 1 19 oz can of chickpeas, drained and liquid reserved
  • 2 Tbsp tahini
  • juice of one lemon (about 1/4 cup)
  • pinch of cayenne pepper
  • 1/2 tsp basil
  • 1/2 tsp cumin
  • a few twists of black pepper
  • salt, about 1/2 tsp or to taste

In a blender or food processor, puree with some of the reserved liquid (or water), until creamy. To serve, sprinkle with olive oil, or make a well in the centre to hold a puddle of olive oil.

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Louise’s Chickpea and Potato Curry

  • 2 x 15oz tins of chickpeas, drained (or 2 cups dried, soaked and cooked)
  • 5 to 6 cups chopped, peeled potatoes (just under 2 lbs, or 5 to 6 medium)
  • 1 to 2 tsp turmeric
  • 2 large onions, chopped
  • 2 cloves garlic, minced
  • 1 green bell pepper, chopped
  • 1 to 2 tsp grated or chopped ginger
  • 2 to 3 tsp curry powder
  • 2 tbsp vegetable oil
  • 4 tomatoes, chopped
  • Salt to taste

Boil potatoes, turmeric, and salt to taste in water until tender; drain. Sauté onions, garlic, pepper, and ginger in a large frying pan or dutch oven.  Add curry powder, and sauté for one minute.  Add chickpeas, cooked potatoes, tomatoes and salt, and gently combine.  Simmer until desired consistency is reached.  Serve over rice. Makes 8 servings

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Refried Beans, Our Style

  • ½ lb low salt bacon (in a box “pre-cooked” and vacu-packed)
  • 1 medium onion, chopped finely
  • 2 cloves garlic, minced
  • 2 jalapeno peppers, minced (optional)
  • 1 – 1 ½ tsp ground cumin
  • 1 tsp ground coriander seeds
  • Small tomato, chopped (optional)
  • 1 tin black beans, drained (rinsed, if desired)
  • Water for consistency
  • Salt and pepper

In a large frying pan, cook bacon over medium heat until the fat renders.  Add onions, garlic, and jalapenos and sauté, preferably until golden, or at least until softened.  Add tomatoes and cook until “loose” and softened.   Stir in cumin, coriander and toast for a minute or two.

Pour in black beans, stir with mixture in pan, then mash with a potato masher.  Add water until it is a little wetter and looser than you like it.  Cook, stirring occasionally, until bean mixture has thickened to the consistency you prefer.  Add salt and pepper to taste.

Use as burrito filling, as a dip for tortilla chips, etc.

 

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“Uncle Bruce’s” Multi Bean and Corn Salad with Jalapeno Vinaigrette

😛

Dressing:

  • 1 tsp  lime zest
  • 6 tbsp  lime juice
  • 1 tsp  cumin
  • 1 jalapeno, seeded and finely diced
  • 1/4 cup vegetable oil
  • Sea salt

Salad

  • 1 – 19 oz. (540 ml) tin black beans, rinsed very well and drained
  • 1 – 19 oz. (540 ml) tin mixed beans (pintos, chickpeas, etc) rinsed and drained
  • 1 cup  of fresh corn, blanched (or frozen corn, thawed)
  • 1/2 small red or sweet white onion diced
  • 1 small sweet red pepper, seeded and diced
  • 1/4 cup finely chopped cilantro

Directions

1. Make the dressing by combining the lime zest, juice, cumin, jalapeno and vegetable oil. Whisk to combine. Season with salt, to taste.  Set aside

2. Combine all the salad ingredients in a bowl. Add the dressing and toss.

3. Season with additional salt if needed and serve.

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Green Lentil Kulebyaka

This is a bit of a fiddle to make, but it is very delicious…leftovers disappear way too quickly!

  • 1 cup green lentils, soaked for an hour
  • 2 bay leaves
  • 2 onions, halved lengthwise, then sliced (keep each separate)
  • 5 cups chicken stock, divided in half (use vegetable stock or vegetarian “chicken” stock cubes for vegetarian version of this dish)
  • ¾ cup butter, divided, as per directions
  • 1 ¼ cups basmati rice
  • salt and freshly ground black pepper
  • 2 tsp dried dill, or 2 Tbsp fresh, chopped
  • 2 Tbsp fresh parsley, chopped
  • 1 egg, beaten
  • 8 ounces mushrooms, chopped
  • 10 sheets filo pastry, thawed

Drain the lentils, then simmer with the bay leaves, one onion, and 2 ½ cups of the chicken stock, for 25 minutes, or until the lentils are cooked and thick. Cool and set aside.

Gently fry the remaining onion in another saucepan with 2 Tbsp of the butter for 5 minutes.  Stir in the rice and toast for a minute.  Add the remaining 2 ½  cups of chicken stock.  Grind in some pepper, bring to a boil, then cover, reduce heat and cook gently for about 12 minutes.  Turn off heat, and remove saucepan from burner.  Leave rice  to stand, uncovered for 5 minutes, then stir in the herbs.

Fry the mushrooms in 3 Tbsp of the butter for 5 minutes until they are just soft.  Stir into the rice and herbs. When mixture is cool, thoroughly mix in the raw egg.

Melt the remaining butter.

Brush the inside of a large, shallow ovenproof dish or deep-dish pie plate with the melted butter.  Lay the sheets of filo over it, one at a time, overlapping, covering the base and making sure most of the pastry overhangs the sides; brush the sheets with butter when they overlap each other, and as they are laid on top of each other.   Ensure that there is a lot of pastry to fold over the mounded filling – you can use more than 10 sheets if necessary!

Into the pastry-lined dish spread a layer of rice mixture.  Follow with a layer of lentils, then a layer of rice, etc.  The number of layers will depend on your dish size.  Grind some pepper (and salt, if required) over each layer as you go.

Bring up the sheets of pastry over the filling into the centre, so it looks like a Hershey’s Kiss!  Give it a little squeeze, and shape it into attractive folds.  Brush all over with the rest of the butter and set aside in the fridge to chill and firm up.

Preheat the oven to 375F.  When ready, bake the kulbebyaka for about 45 minutes until golden and crisp.  Allow to stand for 10 minutes before cutting and serving.

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Filed under food, Grains, Main Course, Protein, Vegetarian (lacto/ovo)