Tag Archives: Legumes

Dal Makhani in the Instant Pot

(adapted from http://www.twosleevers.com)

This recipe easily doubles, however, I use a little less than 2x the water.

Place in Instant Pot:

    • 1/2 cup whole black urad dal, washed and picked through for stones, etc
    • 2 bay leaves
    • 1 Tbsp minced garlic
    • 2 tsp minced ginger
    • 1 1/2 cups water

Set manually at high pressure, for 30 minutes.  Let the pressure release naturally.  When pressure has returned to normal, remove the lid and lightly mash some of the dal (to your preference).  Do not drain the dal.

While the dal is cooking, in a small bowl whisk together, and set aside:

    • 1/4 cup Greek yogurt
    • 1/2 cup half-and-half, whipping cream, or cashew cream
    • 1 tsp salt

In a small frying pan or saucepan, melt:

    • 2 tsp ghee

In the hot ghee, gently toast:

    • 1/2 tsp turmeric
    • 1/2 tsp garam masala
    • 1/2 tsp ground coriander
    • 1/4 tsp cayenne pepper
    • 1/4 tsp ground cumin
    • 1 tsp whole cumin seeds

To the pan, add, cook, and stir:

    • 1 Tbsp tomato paste

When the tomato paste has absorbed the ghee, remove from heat to cool a little.  Whisk this mixture into the yogurt/cream mixture.

Add the yogurt/spices mixture to the cooked dal in the Instant Pot, and stir gently until combined.

Add a small handful of:

    • finely chopped cilantro

Stir gently, and let the cilantro heat through. 

Serve with brown basmati.

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Filed under comfort food, food, Protein, Vegetarian (lacto/ovo), whole food

Creamy Avocado & White Bean Wrap


  • 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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Filed under food, Protein, Vegetarian (lacto/ovo)

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.


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


  • 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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Filed under Appetizers, food, Protein

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


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

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



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


  • 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


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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Filed under food, Salads, Vegetables, Vegetarian (lacto/ovo)

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)

Urad Dhal


* 1 cup split urad dal (black lentils) — Pick over very carefully, then soak in cold water overnight, and drain before using*

* 2 large onions, thinly sliced (each onion is used separately)

* 2-3 green chilies, halved lengthwise

* Pinch of asafoetida

* Coarse salt

* 2 tablespoons vegetable oil

* 2 large tomatoes, chopped

* 1 (2-inch) piece fresh peeled ginger, chopped finely

* 1 tablespoon minced garlic

* 2 teaspoons ground coriander seed

* 2 teaspoons ground cumin

* 1 teaspoon Kashmiri red chili powder

* 1/2 cup heavy cream

* 2 tablespoons Ghee (clarified butter)

* 1 teaspoon cumin seeds

* Naan, for serving

Urad Dhal

CAREFULLY pick over the dhal! All your hard work cooking this dish will be for naught if you’re crunching on stones and mud clumps.

Place drained lentils and add to a large saucepan along with 3 cups water, 1 sliced onion, chiles, and asafoetida; season with salt (about a couple of tablespoons) and bring to a boil over high heat. Cook until lentils are very tender, about 30 minutes.

In a large skillet, heat oil over medium-high heat. Add remaining onion and cook, stirring, until soft and very golden. Add ginger and garlic; cook, stirring, for 1 minute. Add tomatoes, coriander, ground cumin, and chili powder. Cook, stirring, until tomatoes are softened and mixture is fragrant, about 5 minutes.

Drain lentils, reserving cooking water. Add lentils to skillet along with enough of the reserved cooking water to make a thick gravy-like consistency. Let simmer about 10 minutes. Stir in heavy cream until well combined; remove from heat.

In a small saucepan, heat ghee until very hot. Carefully add cumin seeds and cook until they stop popping. Carefully pour mixture over lentils (it will sizzle) and mix to combine. Serve immediately with naan. Serves four to five people.

* The Quick Soak Method of soaking the dhal can be used:  place the dhal in a large pot, and cover generously with water.  Bring to a rolling boil.  Boil for two minutes, then turn off the heat.  Let sit, undisturbed, for 2 hours.  Voila!  Pre-soaked dhal in less than 2 1/2 hours!

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

An Ever Evolving Dhal Makhani

This is a recipe that is being constantly tweeked:

  • 1 ½ cups Urad Dhal (black  whole), picked over and rinsed
  • 1 ½ cups rajma (red beans or kidney beans), picked over and rinsed
  • ½ cup channa dhal, picked over and rinsed
  • 1 tsp turmeric
  • ½ cup ghee, or ½ cup butter plus a tablespoon or two of vegetable oil
  • 1 medium to large onion
  • 4 garlic cloves, peeled
  • 2 – 4 jalapeno peppers
  • 1 ½ tsp fresh ginger
  • 1 cup chopped tomatoes, fresh or canned
  • 1 tsp red chili powder (from Indian market, not “chili powder”)
  • 2 tsp cumin
  • 1 tsp coriander (dhaniya) powder
  • large pinch of cardamom powder, or two pods, lightly crushed
  • 1 tsp garam masala
  • 2 tsp salt — definitely to taste — you need to taste it
  • ½ cup whipping cream
  • ½ cup milk
  • cilantro, chopped,  to taste (a handful or less)
  • half of a lemon
  • water, if needed
Urad Dhal

CAREFULLY pick over the dhal and beans prior to soaking! All the hard work of making this dish will be all for naught if you're crunching on stones and mud clumps!

Soak dhal and beans overnight*, covered with water in a large pot; drain after soaking.   Refill the pot with water to cover the bean and dhal mixture and add the teaspoon of turmeric to the water; cook them over a medium to low flame until soft; this can take a few hours.  Drain well, and mash the mixture lightly.

Grind onion, garlic, ginger, and peppers in a food processor.  Chop tomatoes.

In a dutch oven, heat the ghee until hot.  Add the ground onion mixture and fry until browned.  Add the red chili powder, cumin, coriander powder, cardamom, tomatoes, and garam masala, and cook till toasted (don’t burn).

Add the mashed dhal and beans to the dutch oven, and allow to simmer for 5-7 minutes, stirring occasionally.  Add cream and milk, as well as salt.  Mix well, heat through;  add water to get the consistency that you like.  Add coriander and lemon juice just before serving.

Serve with basmati rice, and/or naan.

* The Quick Soak Method of soaking the dhal can be used:  place the dhal in a large pot, and cover generously with water.  Bring to a rolling boil.  Boil for two minutes, then turn off the heat.  Let sit, undisturbed, for 2 hours.  Voila!  Pre-soaked dhal in less than 2 1/2 hours!

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

Lentil Soup

  • 2 cups green lentils, washed, picked over, and drained
  • 2 tins organic chicken broth plus enough water to make 10 cups of liquid (use vegetable broth for a vegetarian soup)
  • 1 bay leaf
  • A couple of carrots, chopped
  • 1 large onion, chopped
  • 3 cloves garlic, chopped
  • 1 stock celery, chopped, leaves are great, too!
  • 1/4 teaspoon thyme

In soup pot, place broth and water and bring to a boil.  Add the lentils, onion, garlic, and bay leaf.  Simmer for about 3 and a half hours. Add the carrots, celery, and thyme, and simmer for 30 more minutes, until tender. Mash a bit of the soup with the back of a spoon, or with a potato masher.

To bind the soup (an old Joy of Cooking trick) melt:

  • 2 tablespoons butter

Stir in it until blended:

  • 2 tablespoons flour

Slowly add a little of the soup.  Cook and stir until it boils, then stir it into the rest of the soup.  Season to taste with salt and pepper.

NOTE:  Add vegetables and seasonings as desired; this soup is never really the same each time we make it!

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

Channa Curry (Nizar’s)

I am just going to cut and paste this recipe exactly as it was given to me by my friend…it is simply, wonderfully delicious!   My notes are in blue. It’s necessary to read through the entire recipe before beginning to make it.

Ingredients list.

  • 2 cups split Channa Dahl [Split tiny chick peas – not the same as “chick peas” or split yellow peas]
  • 1 Onion……..chopped small.
  • 2 Tomatoes ……….chopped small..
  • 2 x 1 teasp Fresh crushed Ginger ……… These Ginger and Garlic can be pureed with oil and a little salt and they will keep in the fridge
  • 2 x 2 teasp Fresh chopped Garlic.
  • 2 teasp Ground Coriander Seeds .[ dhanna seed]
  • 2 teasp Ground Cumin Seeds [Jeera seed]
  • Salt.
  • 3 teasp Curry Powder
  • 2 Potatoes, boiled and peeled and quartered
  • *2 heaped teaspoons of Chicken Soup Powder in 2 cups of Water [* Fresh or canned chicken broth can be used instead.]
  • Optional: handful of washed spinach
  • Handful of green beans.
  • Fresh Coriander ½ cup washed and chopped.
  • 1 tablespoon fresh Lemon Juice.

Method: Soak Channa over night. Boil with 1 teasp of Ginger and Garlic, till soft.

In a large heavy bottomed pot. Place enough cooking oil to fry Onions (I like to fry the onions until they are very well browned/caramelised, and then move on to the next step ).

When onions start to brown add in the Coriander, Cumin, and the Curry Powder.

Keep frying and add the Ginger and Garlic (I fry until fragrant and spices are toasted), then, add the tomatoes.

Then spinach and green beans [optional].

And potatoes .

Now add the Dahl, strained, and add the chicken stock in water. Salt to taste.

Just before serving [20 mins or so] add ½ cup chopped fresh coriander.

Cover and bring to a boil, then reduce heat and simmer for 30 mins. Place in a 350 oven for 1 hour (I don’t put this in the oven, I just keep it on the stove until it’s the right consistency).

Before serving add Lemon Juice.

Serve with Basmati Rice [ 1 cup dry rice to 1 ½ cups water.]

Rinse rice before cooking. Bring to a boil, as soon as it boils add a lid and turn heat to simmer

This recipe can be eaten as a curry or more water can be added and the dahl smushed and served as a soup.

Channa dal

This is Channa Dhal


Note: the Channa is not the large chick peas from the cans, but the small dry ones that can be purchased at the Health food store or the Indian food store.

Split peas and a mixed dahl can be used instead of Chick Peas [Channa dahl], but the texture and consistency will not be the same.


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


  • 1 cup lentils, rinsed
  • 5 cups water
  • ¼ cup bulgur, rinsed
  • 6 Tablespoons butter
  • 3 medium onions, chopped into small pieces
  • 1 teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • ½ teaspoon cumin
  • ¼ teaspoon chili powder

Place lentils and water in a saucepan, then bring to a boil. Cover, then cook over medium heat for 15 minutes or until lentils are half-cooked. Add bulgur, and then bring to boil. Reduce heat to low, cover, then cook for a further 20 minutes or until both lentils and bulgur is tender but still intact and slightly firm, stirring occasionally and adding more water if necessary.

In the meantime, melt butter in a frying pan, then sauté onions until they turn golden brown. Add seasonings and cook for another couple of minutes.

Stir in frying pan contents into the saucepan, then stir and cook for a further 3 minutes. Serve hot.

This delicious recipe is by Habeeb Salloum

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Tovah’s Soup

Makes 6 main dish servings.

1/2 cup sliced celery
2 medium carrots, shredded
1 clove garlic, minced
2 tsp oil or margarine, melted
4 cups chicken broth (or vegetable broth for vegetarian version)
3 medium potatoes, peeled and diced
2 tsp snipped fresh dill or 1 tsp dried dillweed
1 14-ounce can cannellini beans or great northern beans, drained
1/2 cup plain yogurt
1 tbsp all purpose flour
1/8 tsp pepper
salt to tasteIn a large saucepan cook and stir celery, carrots and garlic in oil over medium heat (about 4 minutes or until tender). Stir in broth, potatoes and dill. Bring to boiling; reduce heat. Simmer, covered, for 20 to 25 minutes, or until potatoes are tender. With a potato masher, lightly mash about half of the potatoes in the broth. Add the drained beans to the potato mixture; mash some of the beans (or the whole darn pot!).
In a small bowl stir together yogurt, flour, pepper and salt; stir into the potato mixture. Cook and stir until thickened and bubbly. cook and stir for one minute more.

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

“Jamaican” Rice and Beans

This dish is an excellent source of iron, magnesium, folate, fibre and protein!. I have no idea why it is called “Jamaican”, because I have never in my life eaten Rice and Peas that was even remotely like this recipe! My apologies to anyone of Jamaican heritage!

1 tsp canola oil
1 onion, chopped
1 clove garlic, minced

2 cups cooked black beans
(1 cup cubed cooked ham or bacon — I prefer vegetarian so just leave it out)
1/2 tsp dried thyme
1/2 tsp chili powder
1/2 tsp salt
1/2 tsp pepper
1/4 tsp dried sage
1/4 tsp dried savory
1 cup long grain rice (white or brown)

1 can coconut milk + enough water to make 3 cups liquid

Garnish, if desired: 1 cup chopped tomato and/or red sweet pepper

  1. Cook onion and garlic 5 minutes or until translucent.
  2. Add beans, coconut milk + water mixture, ham, rice, and seasonings.
  3. Bring to a boil, then reduce heat, cover and simmer for ~25 minutes.
  4. Garnish with tomato/peppers if desired.
  5. Serve immediately, or leave to cool. Cover and refrigerate for up to 3 days.

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Filed under Grains, Main Course, Protein