All posts by Sam

Dairy-Free, Dry Beans, Great Leftovers, Low Calorie, Weekend Dinner, Weeknight Dinner

Red Beans and Brown Rice Stew

This is a true delight and was mostly invented by me, but is inspired by a similar red bean stew recipe from 3 years ago. Since it has rice, you don’t really need bread or anything else. The (vegan) sour cream is important!

This meal should be started as early as possible, in case it takes a while for the beans and rice to soften. I would plan for 3 hours and have an early dinner if it happens to finish early.

Print Recipe

Red Beans and Brown Rice Stew

Prep Time30 minutes
Cook Time2 hours
Total Time2 hours 30 minutes
Course: Dinner
Cuisine: California
Keyword: Dry Beans
Servings: 6 servings
Calories: 499kcal

Equipment

  • Cast-Iron Dutch Oven

Ingredients

  • ¾ pound red beans Hidatsa preferred
  • 2 bay leaves
  • 3 tbsp olive oil
  • 1 large white onion chopped
  • 6 cloves garlic minced
  • 3 large carrots rough chopped
  • 2 stalks celery rough chopped
  • 2-3 green bell peppers rough chopped
  • 2 tbsp sweet Hungarian paprika
  • 1 tsp salt
  • ½ tsp cayenne
  • 2 tbsp tomato paste
  • 2 tbsp red wine vinegar
  • Freshly ground pepper
  • 1 cup brown rice medium-grain
  • ¾ cup sour cream for topping, vegan optional

Instructions

  • Pre-soak the beans in 1% salted water for 6-10 hours.
    ¾ pound red beans
  • Drain the beans and place in a large, heavy Dutch oven. Add 3 quarts water. Add the 2 bay leaves. Heat over medium heat while you prepare the ingredients. You don't want the beans to start cooking too early, so gentle heat is fine here. If the beans start boiling, turn down the heat and cover.
    2 bay leaves
  • While that warms, quickly prepare ingredients. Onion, carrots, celery and bell pepper can go into one big bowl. Garlic should be kept separate. Rinse and drain the rice.
  • Heat 2 tablespoon of olive oil over medium-high heat in a very large skillet and add the onions, carrots, celery and peppers. Cook, stirring often, until the vegetables are starting to develop some color, about 8 to 10 minutes. Near the end of this, make sure the beans have started to come to a boil. If they haven't, turn up the heat.
    1 large white onion, 3 large carrots, 2 stalks celery, 2-3 green bell peppers, 3 tbsp olive oil
  • Add the garlic to the skillet and continue to cook for another minute or so, until the garlic is fragrant. Season to taste with salt, around 1 tsp, and pepper. Add the 2 tbsp paprika. Cook, stirring, for a few minutes, until the vegetables are well coated with paprika and the mixture is aromatic. Add the 2 tbsp tomato paste and ½ tsp cayenne and stir well. Turn down the heat.
    6 cloves garlic, 2 tbsp sweet Hungarian paprika, 1 tsp salt, ½ tsp cayenne, 2 tbsp tomato paste, Freshly ground pepper
  • Once the beans have come up to boiling, turn down the heat slightly. Remove about 2 cups of the water to a separate large Pyrex measuring cup and save for adding to the dish if needed. Remove another cup of liquid from the bean pot and and add to the vegetables’ pan and stir, scraping the bottom and sides of the pan to deglaze. Then add the vegetables and liquid into the beans. Raise heat to medium (if not already there) and bring to a gentle boil, covered.
  • Next, wipe out the skillet, warm to medium heat and add 1 tbsp oil. Rinse the brown rice and fry in the skillet until aromatic and crackling, about 5 minutes.
    1 cup brown rice
  • Add the pan-fried rice to the beans and cover again, bringing it back to a low and gentle simmer. Simmer for at least 45 minutes. Check at 45 minutes and the every 15-20 minutes until the rice and beans are cooked.
  • Once the rice and beans are fully cooked, add in the 2 tbsp red wine vinegar and salt and pepper to taste. Remove the bay leaves.
    2 tbsp red wine vinegar
  • Serve by topping each portion with a large dollop of sour cream.
    ¾ cup sour cream

Notes

Makes about 6 servings

Nutrition

Calories: 499kcal | Carbohydrates: 79g | Protein: 18g | Fat: 14g | Saturated Fat: 3g | Sodium: 619mg | Potassium: 1236mg | Fiber: 13g | Sugar: 8g | Vitamin A: 7524IU | Vitamin C: 41mg | Calcium: 98mg | Iron: 5mg
Nutrition Facts
Red Beans and Brown Rice Stew
Amount Per Serving
Calories 499 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 3g19%
Sodium 619mg27%
Potassium 1236mg35%
Carbohydrates 79g26%
Fiber 13g54%
Sugar 8g9%
Protein 18g36%
Vitamin A 7524IU150%
Vitamin C 41mg50%
Calcium 98mg10%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
Dry Beans, Weekend Dinner, Weeknight Dinner, Winter

Winter Baked Ziti

A true classic! Delicious and cheesy. Perfect for chilly winter days.

Print Recipe

Winter Baked Ziti

Prep Time1 hour
Cook Time30 minutes
Total Time1 hour 30 minutes
Course: Dinner
Cuisine: American, Midwest
Keyword: Casserole, Pyrex
Servings: 6 servings
Calories: 392kcal

Equipment

  • 2.5 QT Pyrex / baking dish

Ingredients

Beans

  • ¾ cup dry white bean Cassoulet, marcella
  • Bay leaf

Ziti

  • ½ lb pasta short tubes or other small shape
  • 2 tbsp olive oil
  • 1 medium yellow onion chopped
  • 4 cloves garlic minced
  • 3 medium carrots diced
  • 1 serrano diced
  • 28 oz crushed tomatoes
  • 3 tbsp tomato paste
  • 1 tbsp miso optional
  • 6 cups spinach rough chopped
  • 6 oz ricotta
  • 8 oz mozzarella grated
  • 3 tbsp Parmesan cheese grated

Instructions

Beans

  • Make the beans. Best method: rinse the beans and cover with about 1 liter water and around 10g salt, for a 1% saline soak. Soak for 4-8 hours. Drain and then add to a pot along with fresh water. Add bay leaf and any other seasonings. Bring to a boil for about 3-5 minutes and then turn down to a low simmer and cook for 20-45 minutes, depending on the bean. Remove from heat and drain once beans are tender and creamy.
    ¾ cup dry white bean, Bay leaf

Baked Ziti

  • Start the water boiling for the pasta and cook according to package instructions until just al dente or even a little under-cooked. Do not overcook as it will soften further.
    ½ lb pasta
  • Preheat oven to 375ºF.
  • In a large Dutch oven, heat the 2 tbsp olive oil to medium. Add the onion, garlic, carrots and serrano pepper. Cook until softened.
    2 tbsp olive oil, 1 medium yellow onion, 4 cloves garlic, 3 medium carrots, 1 serrano
  • Add the 3 tbsp tomato paste and 1 tbsp miso, if using, and stir until it’s combined and starting to darken.
    3 tbsp tomato paste, 1 tbsp miso
  • Add the 28oz can crushed tomatoes and cook until it starts to bubble a little. Then turn off the heat and add in the cooked pasta and beans and spinach. Mix well.
    28 oz crushed tomatoes, 6 cups spinach
  • Add in the ricotta and about half of the mozzarella.
    6 oz ricotta, 8 oz mozzarella
  • Pour into a large (2.5qt) round baking dish, like a Pyrex. Cover and bake for 20 minutes. Then remove the lid, put the remaining mozzarella and Parmesan on top, and bake for another 10-15 minutes until the cheese is melted.
    8 oz mozzarella, 3 tbsp Parmesan cheese

Notes

Serves about 6

Nutrition

Calories: 392kcal | Carbohydrates: 37g | Protein: 23g | Fat: 19g | Saturated Fat: 9g | Cholesterol: 46mg | Sodium: 896mg | Potassium: 1414mg | Fiber: 9g | Sugar: 12g | Vitamin A: 8883IU | Vitamin C: 29mg | Calcium: 442mg | Iron: 6mg
Nutrition Facts
Winter Baked Ziti
Amount Per Serving
Calories 392 Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 9g56%
Cholesterol 46mg15%
Sodium 896mg39%
Potassium 1414mg40%
Carbohydrates 37g12%
Fiber 9g38%
Sugar 12g13%
Protein 23g46%
Vitamin A 8883IU178%
Vitamin C 29mg35%
Calcium 442mg44%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.
Pressure Cooker, Weekend Dinner, Winter

Beets, Lentils and Chard with Whipped Goat Cheese

I put this together based on past recipes and ideas I saw in a cookbook about how to use lentils, since I had a bit of a surplus. This is delicious and the beets and lentils go really well together. The chard brings the extra flavor and fun that’s needed here.

Note that one big bunch seems like a lot chard, but it somewhat disappears into the lentils once wilted. You can consider two bunches if you want to really enhance the chard.

Print Recipe

Beets, Lentils and Chard with Whipped Goat Cheese

Prep Time1 hour
Cook Time30 minutes
Total Time1 hour 30 minutes
Course: Dinner
Cuisine: California
Keyword: Lentils
Servings: 6 servings
Calories: 576kcal

Equipment

  • Pressure cooker
  • Stand mixer

Ingredients

Beets

  • 10 small red beets about 2" each, leaves and stems removed, scrubed
  • 4 tbsp olive olive oil
  • 3 tbsp Balsamic vinegar
  • ½ tsp salt

Lentils

  • 350 g French green lentils
  • 2 bay leaves
  • ½ tsp salt

Chard and onion

  • 1.5 lbs chard Swiss or rainbow
  • 1 small red onion chopped
  • 3 cloves garlic minced
  • ½ tbsp olive oil

Goat cheese

  • 11 oz goat cheese
  • 2 tbsp olive oil
  • ¼ cup whole milk
  • 1 tsp rice vinegar
  • 1 tsp salt
  • ½ tsp black pepper

Instructions

Beets (up to 24 hours before)

  • Remove the leaves/stalks from the beets but don’t pierce the beet, if possible. Rinse the beets and scrub off any dirt. Add about 1½ cup water in the bottom of the pressure cooker, just below the steam basket line, and place beets into the basket. Pressure cook on high for 11 minutes for small beets (up to 18 minutes for large beets, or even 25 minutes for real monster beets) and allow pressure to release naturally. Check beets for doneness – a knife or fork should easily pierce the beet and it should be somewhat tender. Allow beets to cool.
    10 small red beets
  • As the beets cool, in a large, covered, non-reactive bowl, combine 4 tbsp olive oil, 3 tbsp balsamic vinegar and about ½ tsp salt and a good ¼ tsp or more of fresh ground pepper. Set aside.
    4 tbsp olive olive oil, 3 tbsp Balsamic vinegar, ½ tsp salt
  • Once beets are cool, slice off the ends and slide off the skin. Then large-dice the beets into bite-sized but hearty pieces, aka bite-a-beets – about ½” square, more or less. Toss well with the marinating sauce. You can add more of the ingredients to the bowl – in original proportion – if it seems like there is not enough dressing to allow the beets to marinate. Place in fridge for at least 30 minutes, or up to 24 hours. Stir occasionally, especially in the beginning.

Lentils

  • When you’re ready to make dinner, boil some water in the kettle. Measure and rinse the French green lentils. Once the water is boiling, add to a large saucepan along with the lentils and ½ tsp salt and 2 bay leaves. Bring to a boil and then immediately turn to low, or a touch above low. Cook for about 10-15 minutes until tender but not mushy. Drain and set aside.
    350 g French green lentils, 2 bay leaves, ½ tsp salt

Goat cheese

  • To make the whipped goat cheese, add the goat cheese, olive oil, milk, vinegar, pepper and salt to the stand mixer with the whipping attachment on and whip until the cheese is fluffy and soft. Taste and season with additional vinegar and salt. Refrigerate until ready to serve.
    11 oz goat cheese, 2 tbsp olive oil, ¼ cup whole milk, 1 tsp rice vinegar, ½ tsp black pepper, 1 tsp salt

Wilt the chard and prepare

  • Strip the leaves from the chard and roughly chop or slice. Cut the bottoms from the stems and slice thinly. Keep with the chopped red onion and chopped garlic.
    1.5 lbs chard, 1 small red onion, 3 cloves garlic
  • To a large Dutch oven, add oil and heat to medium. Add the chard stems, red onion and garlic and simmer a bit until everything is softened a bit and fragrant. Turn down heat and add the chopped swiss chard and cook just until it’s wilted. Then add the lentils and toss gently. Add beets and toss again.
    ½ tbsp olive oil
  • Serve the chard, lentils and beets topped with the whipped goat cheese.

Notes

Serves 6

Nutrition

Calories: 576kcal | Carbohydrates: 55g | Protein: 29g | Fat: 28g | Saturated Fat: 10g | Cholesterol: 25mg | Sodium: 1317mg | Potassium: 1465mg | Fiber: 24g | Sugar: 14g | Vitamin A: 7556IU | Vitamin C: 45mg | Calcium: 206mg | Iron: 9mg
Nutrition Facts
Beets, Lentils and Chard with Whipped Goat Cheese
Amount Per Serving
Calories 576 Calories from Fat 252
% Daily Value*
Fat 28g43%
Saturated Fat 10g63%
Cholesterol 25mg8%
Sodium 1317mg57%
Potassium 1465mg42%
Carbohydrates 55g18%
Fiber 24g100%
Sugar 14g16%
Protein 29g58%
Vitamin A 7556IU151%
Vitamin C 45mg55%
Calcium 206mg21%
Iron 9mg50%
* Percent Daily Values are based on a 2000 calorie diet.
Dairy-Free, Dry Beans, Great Leftovers, Holiday, Projects

New Year’s Black-Eyed Peas and Veggie Sausages

This started out 2021 right for us. Filled with chunks of delicious, home-made sausage and filled with hearty legumes and brown rice, it was a nutritious start to what will be a great year.

It’s a real project with a great payoff.

Print Recipe

New Year’s Black-Eyed Peas and Veggie Sausages

Starting 2021 off right
Course: Dinner
Cuisine: Southern, Vegetarian
Keyword: Dry Beans, Stew
Servings: 8 servings
Calories: 351kcal

Ingredients

Beans and Rice

  • 2 cups dry black-eyed peas
  • 1 bay leaf
  • 1 dried chipotle pepper
  • ½ onion diced
  • 28 oz diced tomatoes fire-roasted preferred
  • 2 tsp salt
  • 1.5 cups long-grain brown rice

Sauté

  • 3 tbsp olive oil
  • ½ large onion diced
  • 2 carrots diced
  • 1 green bell pepper stemmed, seeded and chopped
  • 1 red bell pepper stemmed, seeded and chopped
  • 2 stalks celery chopped
  • 4 cloves garlic minced or crushed
  • 1 serrano pepper stemmed and diced

Finish

  • 4 links sausage or soyrizo
  • 3 scallions optional, thinly sliced
  • ¼ cup fresh parsley minced

Instructions

Beans

  • Rinse and pick over the black-eyed peas. Add to a large soup pot with 5 cups water and the bay leaf, chipotle and the diced half-onion. Heat to a boil and then cover and turn to low so it just barely simmers. Let cook until the beans are not quite tender – as quick as 30 minutes, or as much as one hour. You want them to be notably under-cooked, but at least half-cooked. They should have a crunch, but not still be dry.

Add Rice

  • Once the beans have reached the right near-cooked phase, add the tomatoes, 1 tsp salt and black pepper. Raise the heat and add the rice. Bring to a boil and then turn back to low so it barely simmers. Cook for 30-50 minutes until the beans and brown rice are tender and just cooked.

Sauté and Sausages

  • While the brown rice cooks, prepare the sauté ingredients. Also prepare the sausages by slicing them into 1-inch pieces.
  • When the rice and beans are nearly done, heat a large skillet over medium and add 2 tbsp olive oil and then the onions. Soften and brown the onions for 5-6 minutes. Then add the carrots and stir for a 2-3 minutes until bright and starting to soften. Then add the bell peppers, celery, garlic and serrano pepper. Sauté and stir for another few minutes until fragerant. Remove to a small bowl and set aside, leaving the oil in the pan.
  • In the same pan, add another 1 tbsp oil and heat. Then add the sliced sausages and gently fry, turning after a few minutes. Once done, turn off the heat and remove from heat.

Combine and Serve

  • Once the rice and beans are fully cooked, turn off the heat. Add the sauted vegetables and mix gently but well. Season with salt and pepper. Add the sausages last, or even add them as you serve the dish. Sprinkle the scallions and fresh parsley on top, if desired.

Nutrition

Calories: 351kcal | Carbohydrates: 58g | Protein: 18g | Fat: 7g | Saturated Fat: 2g | Sodium: 757mg | Potassium: 1119mg | Fiber: 11g | Sugar: 12g | Vitamin A: 3625IU | Vitamin C: 49.5mg | Calcium: 132.5mg | Iron: 6.5mg
Nutrition Facts
New Year's Black-Eyed Peas and Veggie Sausages
Amount Per Serving
Calories 351 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 2g13%
Sodium 757mg33%
Potassium 1119mg32%
Carbohydrates 58g19%
Fiber 11g46%
Sugar 12g13%
Protein 18g36%
Vitamin A 3625IU73%
Vitamin C 49.5mg60%
Calcium 132.5mg13%
Iron 6.5mg36%
* Percent Daily Values are based on a 2000 calorie diet.
Dessert, Favorites

Chocolate Fudge Tahini Rye Cake

This cake looks great whole or as slices. It has a complex, sweet, fudgey and whole-grain flavor and the salted tahini icing highlights the uncommon flavors.

This is the cake I would bring in to work – if I found a safe way to transport it – if I wanted to show off something different and special.

Print Recipe

Chocolate Fudge Tahini Rye Cake

A spectacular, moist and flavorful cake
Prep Time10 minutes
Cook Time50 minutes
Total Time1 hour
Course: Dessert
Cuisine: American, California
Keyword: Cake
Servings: 12 slices
Calories: 359kcal

Equipment

  • Stand mixer
  • Bundt cake pan

Ingredients

Cake

  • 270 g rye flour
  • 300 g sugar
  • 65 g cocoa powder
  • 8 g baking powder
  • 7 g baking soda
  • ½ tsp fine salt
  • 2 large eggs
  • 215 g whole milk
  • 1 tsp vanilla
  • 80 g unsalted butter
  • 160 ml hot coffee

Icing

  • 225 g powdered sugar
  • ⅛ tsp salt
  • ½ tbsp vanilla
  • 3 tbsp tahini
  • 3 tbsp milk

Instructions

  • Preheat the oven to 350°F with a rack in the middle of the oven.
  • In a very large mixing bowl, sift together the dry ingredients. Prepare the cake pan by rubbing all surfaces of the inside with butter. Then dust with flour to ensure all surfaces are well-coated. Then shake out any leftover flour.
  • In the stand mixer, whisk the eggs, milk and vanilla on a low-medium speed until well mixed but not overly frothy. Switch to the flat beater. Add the dry ingredients in stages, mixing until combined each time you add more. Continue until all dry ingredients are well-combined. Then, add the hot coffee and mix well again.
  • Pour in the pan and place in the oven. Bake for 45-50 minutes. Once done, remove from the oven and allow to cool for about 10 minutes. Then flip he pan upside down onto a cooling rack and gently shake to remove from the pan.

Icing

  • While the cake cools, prepare the icing. Add all ingredients to a clean stand mixer bowl with the cleaned whisk. Mix well until everything is very well combined. You are looking for an icing that is just viscous enough to run down the sides of the cake, but that won't slide off. It's going to be very thick, but still run off a spoon a little.

Nutrition

Calories: 359kcal | Carbohydrates: 66g | Protein: 6g | Fat: 10g | Saturated Fat: 5g | Trans Fat: 1g | Cholesterol: 48mg | Sodium: 377mg | Potassium: 234mg | Fiber: 5g | Sugar: 45g | Vitamin A: 249IU | Vitamin C: 1mg | Calcium: 88mg | Iron: 2mg
Nutrition Facts
Chocolate Fudge Tahini Rye Cake
Amount Per Serving
Calories 359 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 5g31%
Trans Fat 1g
Cholesterol 48mg16%
Sodium 377mg16%
Potassium 234mg7%
Carbohydrates 66g22%
Fiber 5g21%
Sugar 45g50%
Protein 6g12%
Vitamin A 249IU5%
Vitamin C 1mg1%
Calcium 88mg9%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Dairy-Free, Dinner Party, Dry Beans, Fall, Favorites, Projects, Spring, Summer, Weekend Dinner, Winter

Chickpea & Shishito Paella

This is an exceptional dish. It’s a lot of work, but it’s worth it. There are a lot of dishes, though.

Print Recipe

Chickpea & Shishito Paella

Prep Time1 hour
Cook Time30 minutes
Total Time1 hour 30 minutes
Course: Dinner
Cuisine: Spanish, Vegan
Keyword: Dry Beans
Servings: 8 servings
Calories: 476kcal

Equipment

  • Pressure cooker
  • Immersion blender
  • Large oven-proof skillet

Ingredients

  • ½ lb dry chickpeas
  • 3 cups vegetable broth
  • 1 pinch saffron threads crushed
  • ¼ cup olive oil
  • 12 small shishito peppers stemmed but left whole
  • 1 large yellow onion chopped
  • 3 cloves garlic chopped
  • 1 large red bell pepper chopped
  • ½ lb green beans cut into 1” pieces
  • 1 tsp Spanish smoked paprika pimenton
  • ½ tsp ground cumin
  • ½ tsp kosher salt
  • ½ cup passata or 2 small tomatoes passed through the food mill
  • 2 tbsp chopped cilantro leaves with tender stems
  • 1½ cup Spanish rice Calasparra is best, can be Arborio
  • 2 cups spinach chopped

Vegan aioli (optional)

  • 1 clove garlic
  • ¼ cup aquafaba
  • 2 tbsp cooked chickpeas
  • ¾ tsp Dijon mustard
  • ½ tsp kosher salt
  • ¾ cup grapeseed or neutral oil
  • 1 tbsp fresh lemon juice

Instructions

Cook beans (1-2 days before, if making the vegan aioli)

  • Soak the beans in water and 1% salt for at least 6 hours. Drain and put in the pressure cooker. Add water to about ½" above the chickpeas – you don’t want too much water for this given the vegan aioli step. Don’t add more salt or spices, to keep the flavor fairly neutral.
  • Bring to pressure for 14 minutes. Allow pressure to release naturally. Remove the lid and remove the inner pot. Allow to cool.
  • Once cool, store chickpeas and their cooking liquid together in the fridge for 1-2 days.

Make paella

  • Prepare ingredients first per the ingredient list. Onion, garlic and red bell pepper can go together. Passata and chopped cilantro can go together in a glass. Paprika, cumin and salt can also be combined.
  • Heat the 3 cups broth in a saucepan until boiling. Then turn heat to low and cover. If chickpeas are in the fridge, you can add them to the broth here, to warm them up. (Otherwise leave them to the side for now.)
  • Heat a very large (at least 12”), straight-sided skillet over medium-high heat. Add the ¼ cup olive oil and heat to shimmering. Place the shishitos in the pan with tongs and sear each side for 1-2 minutes. Transfer them back to their bowl.
  • Around now, preheat the oven to 400ºF.
  • Add the onion, garlic and bell pepper and cook to the pan, stirring frequently, until the vegetables have softened, 6-8 minutes. Add the paprika, cumin and salt and stir well for 30 seconds. Then add the green beans and cook for 2-3 minutes until they’ve brightened.
  • Stir in the tomato sauce and cilantro and let it cook a bit, maybe 30 seconds. Then add the rice and stir well, making sure it all is combined thoroughly. Stir in the broth, drained chickpeas, and spinach. Sprinkle in the crushed saffron. Taste and add more salt if needed.
  • Cook on medium, stirring occasionally, for about 5 minutes, until the rice has begun to absorb the liquid. The rice should still be covered by liquid, but it should have started to dry out.
  • Then nestle the shishitos on the rice and transfer the pan the oven. Bake, uncovered, for 12 to 15 minutes. Remove and cover with a lid or aluminum foil and let it sit for 10 minutes, until the rice is fully cooked.
  • While it cooks, make the aioli. Cut the garlic and remove green shoots, if any, to prevent some of the bitter taste of uncooked garlic. In a small cup that can fit the immersion blender, puree the garlic, aquafaba, chickpeas, mustard and salt until smooth. Drizzle in the oil, starting slowly until it begins to thicken. Then you can pour the rest in. You may need to blend for several minutes before it starts to thicken. Once as thick as you think it’ll get, or as thick as it needs to be, add the lemon juice and any extra salt, to taste. Store in a container in the fridge until you’re ready to serve.

Notes

This recipe makes 8 servings.

Nutrition

Calories: 476kcal | Carbohydrates: 59g | Protein: 10g | Fat: 23g | Saturated Fat: 3g | Sodium: 692mg | Potassium: 631mg | Fiber: 9g | Sugar: 9g | Vitamin A: 3155IU | Vitamin C: 91mg | Calcium: 69mg | Iron: 5mg
Nutrition Facts
Chickpea & Shishito Paella
Amount Per Serving
Calories 476 Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 3g19%
Sodium 692mg30%
Potassium 631mg18%
Carbohydrates 59g20%
Fiber 9g38%
Sugar 9g10%
Protein 10g20%
Vitamin A 3155IU63%
Vitamin C 91mg110%
Calcium 69mg7%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
Dairy-Free, Dry Beans, Weeknight Dinner, Winter

Cranberry Bean and Barley Stew

A delicious and simple soup that uses barley to soak up the rich pot broth produced by a cranberry bean. You can substitute other hearty, delicious beans that produce a great pot-broth, like Rio Zape.

Print Recipe

Cranberry Bean and Barley Stew

A simple, flavorful bean soup – an instant and recognizable classic
Prep Time30 minutes
Cook Time1 hour 30 minutes
Soaking Time8 hours
Total Time10 hours
Course: Dinner
Cuisine: Vegetarian
Keyword: Barley, Dry Beans
Servings: 6 servings
Calories: 463kcal

Ingredients

Beans

  • 1 lb cranberry beans (dry)
  • 4 bay leaves
  • 1 shallot peeled and left whole or cut in half
  • 2 cloves garlic whole
  • 1 stalk celery cut into large chunks
  • 1 carrot cut into large chunks
  • 1 tsp peppercorn
  • 1 sprig rosemary
  • 1 tsp red pepper flakes
  • 1 tsp dried oregano

Stew

  • 2 tbsp olive oil
  • 2 tbsp miso paste or 2 tbsp tomato paste
  • 1 large onion chopped
  • 4 cloves garlic crushed
  • 2 carrots halved and sliced
  • 3 stalks celery halved and sliced
  • 1 28 oz can diced tomatoes
  • 1 cup pearled barley
  • 3-5 cups spinach
  • 2 tsp salt
  • 1 tsp pepper

Instructions

Soak Beans

  • Rinse and pick through the beans. Add the beans to a large bowl and cover with at least double the amount of water, by volume. Add about 1% (by weight) salt, typically around 2 tsp salt and mix. Set aside, covered, for at least four and up to about eight hours.

Prepare Soup

  • When ready to cook the beans, drain and add the beans to a large pot. Add 4.5 quarts of water; you will be using the bean cooking liquid as the base for the soup, so you want plenty of water here. As you bring the beans and water to a boil, clean the various ingredients used to cook the beans listed above and add to a large soup sock and/or a spice bag. (You can leave the bay leaves out if you’d like and just add to the bean liquid, since you can continue using those for the final product too.)
  • Once the beans reach a boil, cover and set a timer for 10 minutes. When time is up, bring the mix down to a low simmer and cook, covered, for 30 minutes, or until beans are nearly cooked. (They can be just a little undercooked, since you will continue to simmer.) If the beans get overcooked, quickly remove from the heat, salt the water well, and add the tomotoes. The salt and acid will slow the cooking.
  • While the beans cook, prepare the other ingredients. Large dice the onion, mince or crush the garlic, and slice the celery and carrots into stew-worthy small pieces. For the celery, I usually slice the stalk in half vertically (or even fourths for very large stalks) and then slice into 1-2 cm slices. For carrots, I would cut large ones in half and then slice the halves (or smaller carrots) to 1-2 cm slices. Add all of the vegetables to a single large prep bowl. Rinse the pearled barley. Rinse the spinach.
  • Optional: If you are cooking the final soup in the same pot as the beans, you can wait until the beans are fully cooked and move the beans and their cooking liquid to a bowl to the side. Remove the soup sock and/or spice bags from the beans and their liquid. DO NOT DRAIN – you want to save all liquid.
  • Either way, in a large pot, add 2 tbsp of olive oil and heat over medium-high. Add the onion, garlic, celery and carrots. Add about 1 tsp salt and ½ tsp pepper (or to taste). Cook until they are softening and developing flavor, usually 5-7 minutes. It’s OK if the onion is taking on some color. Then, add the 2 tbsp miso paste or the 2 tbsp tomato paste. Cook until fragrant, 30-90 seconds. Add the can of tomatoes, with their liquid, and mix well. Season with the remainder 1 tsp salt and additional ½ tsp pepper (or to taste) remembering tomatoes soak up a lot of salt usually.
  • Add the rinsed 1 cup barley and the beans and their cooking liquid. Stir everything together. Lower the temperature once you’ve reached a simmer and allow to simmer for 30 minutes, until the barley is chewy and no longer hard.
  • Once the barley is cooked, add the rinsed spinach and turn off the heat. Add salt and pepper to taste.

Notes

  • Six servings
  • Could use a small portion of crusty bread for the liquid, but the barley provides enough filling carbs

Nutrition

Calories: 463kcal | Carbohydrates: 82g | Protein: 23g | Fat: 7g | Saturated Fat: 1g | Sodium: 1056mg | Potassium: 1441mg | Fiber: 27g | Sugar: 4g | Vitamin A: 6751IU | Vitamin C: 10mg | Calcium: 168mg | Iron: 6mg
Nutrition Facts
Cranberry Bean and Barley Stew
Amount Per Serving
Calories 463 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 1056mg46%
Potassium 1441mg41%
Carbohydrates 82g27%
Fiber 27g113%
Sugar 4g4%
Protein 23g46%
Vitamin A 6751IU135%
Vitamin C 10mg12%
Calcium 168mg17%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.
Basics, Holiday, Sauces

Classic Umami Gravy

This gravy works really well and can even tolerate some improvisation. The key components are here though, so don’t alter it too much. You really do need the fennel and celery seed to give it a nice sausage-like flavor, and the miso helps add important umami.

Print Recipe

Classic Umami Gravy

Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Ingredient, Side Dish
Cuisine: American, Southern
Keyword: Sauces
Servings: 10 servings
Calories: 56kcal

Ingredients

  • 1 small yellow onion minced
  • 3 tbsp unsalted butter
  • 2 tsp fennel seeds crushed
  • 1 tsp celery seeds crushed
  • 1 pinch cayenne pepper
  • 2 tbsp flour
  • ¾ cup vegetable broth
  • ¾ cup milk
  • 1 tbsp miso
  • 1 tsp good-quality soy sauce or tamari

Instructions

  • Melt the 3 tbsp butter in a saucepan. Sauté the onion until it softens, about 3-5 minutes. Add the spices (fennel, celery seed, thyme and cayenne) and cook for 1-2 minutes until fragrant.
    1 small yellow onion, 3 tbsp unsalted butter, 2 tsp fennel seeds, 1 tsp celery seeds, 1 pinch cayenne pepper
  • Add the 2 tbsp flour and mix constantly for 4-7 minutes until the color turns medium brown.
    2 tbsp flour
  • Reduce the heat to medium low. Add the vegetable broth, miso and soy sauce and stir until smooth and thickened, a few minutes.
    ¾ cup vegetable broth, 1 tbsp miso, 1 tsp good-quality soy sauce or tamari
  • Drizzle in the milk slowly and mix well to ensure it all incorporates well. Stir until somewhat thickened, about 5-7 minutes. It will thicken more as it cools.
    ¾ cup milk
  • Remove from the heat. Taste and add salt, pepper and other seasonings as needed.

Notes

Makes 10 servings

Nutrition

Calories: 56kcal | Carbohydrates: 4g | Protein: 1g | Fat: 4g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 11mg | Sodium: 177mg | Potassium: 52mg | Fiber: 1g | Sugar: 1g | Vitamin A: 179IU | Vitamin C: 1mg | Calcium: 33mg | Iron: 1mg
Nutrition Facts
Classic Umami Gravy
Amount Per Serving
Calories 56 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 3g19%
Trans Fat 1g
Cholesterol 11mg4%
Sodium 177mg8%
Potassium 52mg1%
Carbohydrates 4g1%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Vitamin A 179IU4%
Vitamin C 1mg1%
Calcium 33mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Dry Beans, Fall, Projects, Weekend Dinner, Winter

Vegetarian Cassoulet with Bean Sausages

This is an interesting meal. It makes a lot of a very high-fiber meal. I would only recommend making it once per year.

Print Recipe

Vegetarian Cassoulet with Bean Sausages

Prep Time4 hours 30 minutes
Cook Time2 hours
Total Time6 hours 30 minutes
Course: Dinner
Cuisine: California, Vegan
Keyword: Dry Beans, Stews
Servings: 8 servings
Calories: 312kcal

Ingredients

  • ½ lb cassoulet beans
  • 3 tbsp olive oil
  • 1 bulb fennel cleaned and sliced
  • 1 large leek cleaned and thinly sliced
  • 4 cloves garlic minced
  • 1 large yellow onion chopped
  • 3 stalks celery diced
  • 3 large carrots diced
  • ½ tsp salt
  • 1 tsp smoked paprika
  • 15 oz diced tomatoes
  • 1 tbsp tomato paste
  • 1 tbsp miso
  • 1 farcelette or dried herb bundle with bay leaf
  • 3-4 sprigs sage thyme, sage, rosemary
  • 2 cups vegetable stock
  • 6 bean sausages optional yet important

Instructions

  • Make the bean sausages the day before. Store in the fridge to firm up.
  • Soak beans all day in salted water. Drain and add water to a medium saucepan. Add the beans and bring to a gentle boil and then turn down to low. Check after 20 minutes and if the beans are getting relatively soft, turn off the heat and set aside. You want to soften the beans substantially but not fully cook them.
    ½ lb cassoulet beans
  • Preheat the oven to 350ºF.
  • In a Dutch oven, cook the vegetables with plenty of olive oil over medium-high with just a pinch of salt until softened and starting to take on some brown color, 5-8 minutes.
    3 tbsp olive oil, 1 bulb fennel, 1 large leek, 4 cloves garlic, 1 large yellow onion, 3 stalks celery, 3 large carrots, ½ tsp salt
  • Add 1 tsp smoked paprika and stir. Add the tomato paste and miso and mix well. Add the tomatoes and cook for a bit longer until everything is well-combined.
    1 tsp smoked paprika, 1 tbsp tomato paste, 1 tbsp miso, 15 oz diced tomatoes
  • Add the vegetable stock, farcelette (dried herb bundle) and the fresh herb sprigs. Mix. Add the drained, soaked beans. Bring to a simmer, ensuring there is plenty of liquid to cover the beans and allow absorption for the beans. Add a bit of vegetable stock or water if needed.
    1 farcelette, 2 cups vegetable stock, 3-4 sprigs sage
  • Once simmering well, cover and transfer to the preheated oven. Bake, covered, for 1-2 hours. Check every 30 minutes or so to ensure the beans are well-covered in liquid and then, after an hour, the doneness of the beans. Beans should cook in about 60-90 minutes.
  • As the beans approach being done, prepare the sausages. Slice on a diagonal into 1” or ½” pieces. Pan-fry in a few tbsp oil until they’ve developed a nice crust.
    6 bean sausages
  • Once beans have cooked, uncover the dish and add the fried sausages on top. Gently press sausage pieces into the soup. Bake, uncovered, for another 15-30 minutes to allow the sausages to flavor-meld with the soup and for some of the remaining liquid to cook off.
  • Remove from the oven and carefully remove the herb bundle and herb sprigs. Allow to cool some and then serve with a crusty bread.

Notes

Serves 8

Nutrition

Calories: 312kcal | Carbohydrates: 50g | Protein: 16g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 201mg | Sodium: 927mg | Potassium: 940mg | Fiber: 11g | Sugar: 9g | Vitamin A: 5392IU | Vitamin C: 16mg | Calcium: 172mg | Iron: 7mg
Nutrition Facts
Vegetarian Cassoulet with Bean Sausages
Amount Per Serving
Calories 312 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 2g13%
Cholesterol 201mg67%
Sodium 927mg40%
Potassium 940mg27%
Carbohydrates 50g17%
Fiber 11g46%
Sugar 9g10%
Protein 16g32%
Vitamin A 5392IU108%
Vitamin C 16mg19%
Calcium 172mg17%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.
Dairy-Free, Dry Beans, Pressure Cooker, Projects

Bean Sausages

Jump to Recipe

I’ve made this several times, including just recently for the first time in a while. The recipes takes quite a long time, but it’s not very difficult and some of the time is inactive, so you can prep other side dishes or do the dishes along the way. Given the cooling time to really make this great, it is probably best made in the morning for an evening dinner, or even the day before.

This makes 6 sausages, and the serving size is probably 2 per person, if you also serve it with sides and bread, for example. You may want to double the recipe, like I usually do, to really get the most out of the time spent on it. You can’t really more than double it and still have it fit into the pressure cooker for the final step.

If you forget to soak the beans, you can quickly soak them as you prep the other ingredients for the first cooking and turn the cooking time to about 12 minutes (for black-eyed peas) and add a total of 1 cup water or vegetable stock (instead of 1/2 cup) and it will work great. Just be sure to drain off extra liquid before mashing the beans.

I have switched up the spices a few times and it has worked great. Don’t go overboard with spices – never more than about 1 tsp of anything aromatic and less than ½ tsp of hot spices (i.e. chipotle). You don’t want to overwhelm the other flavors. The crushed fennel seeds are pretty much mandatory – it gives it a recognizable sausage flavor that’s really delicious.

Print Recipe

Bean Sausages

Delicious, healthy homemade bean sausages.
Prep Time15 minutes
Cook Time1 hour 30 minutes
Total Time1 hour 45 minutes
Course: Main Course
Cuisine: Vegetarian
Keyword: Dry Beans, Substitutes
Servings: 6 sausages
Calories: 151kcal

Equipment

  • Pressure cooker
  • Steamer basket (for pressure cooker)

Ingredients

First Step

  • ¾ cup black-eyed peas or other mashable bean, like black or garbanzo, soaked and drained
  • 1 cup shiitake mushrooms diced
  • 1 red onion small, diced
  • ½ cup vegetable stock or water or 1 cup, if beans are unsoaked

Second Step

  • ⅓ cup all-purpose flour
  • 2 tbsp wheat gluten or 2 tbsp ground chia or flax seeds
  • 2 tbsp nutritional yeast
  • 1 tbsp tomato paste
  • 2 tbsp balsamic vinegar or tamari
  • 1 tbsp Worcestershire sauce vegan – this can be replaced with 1 tbsp miso, or maybe 1-2 tsp amino acids, or another 1 tbsp tomato paste
  • 2 tsp Italian seasoning or up to 1 tbsp of some or all of the following spices: basil, oregano, marjoram, parsley, thyme, summer savory, rosemary, garlic, onion
  • 1 tsp smoked paprika
  • 1 tsp fennel seeds ground or crushed (for less than 1 tsp total once crushed)

Optional

  • 1 tbsp miso paste add a touch more flour if you add this
  • ½ tsp chipotle powder
  • 1 tsp cumin

Instructions

First Step

  • If you have soaked the beans already for a few hours, then you can skip right to the next step. If you have not, I would recommend rinsing the beans and adding to about 3 cups water along with an optional 1 tsp salt. Set aside until the rest is prepped.
  • While the beans soak, clean and mince the mushrooms and small red onion. Also crush or mince the garlic. Heat a stovetop pressure cooker on the stove to medium heat or turn your electric pressure cooker to sauté on medium. Add the mushrooms and onion and dry sauté for 2 minutes, stirring fairly frequently. If it gets stuck to the bottom, that’s ok, but try to scrape some off before it burns. You want some of the browned/burned bits, for their umami power, but you don’t want anything fully burned.
  • Add the garlic and stir. Then add the drained beans and ½ cup water or vegetable stock (if beans soaked for hours already) or 1 cup water or vegetable stock (if the beans only briefly soaked).
  • Lock on the lid and bring to high pressure for 6 minutes (if beans were pre-soaked for hours) and up to 12 minutes (if beans were not pre-soaked for long). Allow pressure to release naturally. Test a few beans to make sure they are fully cooked. If not, re-pressurize for 2-3 minutes and allow pressure to release naturally. [While the beans cook, you can measure out and prepare all of the ingredients listed in the second step. Dry ingredients can be combined in one cup, and wet ingredients can be pre-combined in another cup. Set aside for later.]
  • Once beans are fully cooked, drain any remaining liquid and transfer to a medium bowl to cool. While the beans cool, clean out the pressure cooker pot and at least rinse the cooker top and silicon ring. (You will be reusing this to cook the sausages under pressure.)
  • Once beans are cooled (5-15 minutes), mash the beans with a fork, a potato masher or your hands. It shouldn’t be like smooth, but you also want very few or no whole beans left.

Second Step

  • Add in the “second step” and “optional” ingredients, mixing frequently with a spatula or fork as you add them, to ensure you get a well-mixed paste. Let this sit for at least 5 minutes, for the flour to absorb the liquid. It will be a fairly sticky and rough paste and it should be able to form shapes well by the time you’re done. For example, you should be able to make a rough ball with it and it shouldn’t fully deflate into a flat oval, even if it flattens just a bit. If it seems too wet, add just a bit more flour to make it a drier, more formed consistency. The next step will firm it up further, so you shouldn't expect it to be quite as dry or cohesive as, let's say, a black bean burger patty or falafal.
  • While that sits, prepare your aluminum foil (and optional parchment paper) by cutting into squares that are about 5”x7” – but that’s a rough estimate. I’d say at least 3” by 6” is the minimum size, but you may want a larger square to make it manageable. I have used parchment before as an “inner” liner and I find it doesn’t make much difference for the final result, so I skip that now. (I know some people dislike their food touching aluminum – I respect everyone has their own preference there. The science I’ve read says it doesn’t matter, but who knows.)
  • Divide the mixture into 6 portions on top of the aluminum foil or parchment paper. Shape into rough sausage shapes and roll the wrapper around it, folding or twisting the ends to contain and hold the the sausage shape. The aluminum foil will help hold the shape in the pressure cooker, so use it as the outer wrapper if you used parchment paper as the inner liner. I don’t have an exact strategy for the ends – twist or fold – but I think folding carefully probably provides the best shape.
  • Once you have them all shaped, add 1 cup water to the bottom of the pressure cooker and place the steamer basket or rack in the pressure cooker. Carefully place the wrapped “sausages” in the cooker, layering them on top of each other. I can usually place 3-4 on each layer, and then I switch the orientation for the next layer so they’re alternating. I’ve never tried it another way, but this works for me.
  • Lock the lid on the pressure cooker and bring to pressure for 10 minutes. Allow pressure to release naturally. Remove the lid (carefully, as always) and let cool for a few seconds.
  • Carefully remove the sausages from the pressure cooker and unwrap gently. You may want to let them cool for another few minutes, so it’s easier to unwrap them.
  • For the firmest sausages, refrigerate for at least 3 hours or overnight. I have refrigerated in the wrappers and out of the wrappers. Both methods work fine for me.
  • To heat and crisp the sausages, add them to a pan with a few tbsp of a neutral oil (less oil if you use a nonstick pan) and pan fry them over medium or medium-high for about 8-10 minutes total, with 2-3 minutes per side. Mine usually brown up quite a bit and develop a nice outer layer.

Serving

  • Serve with a great mustard, maybe over a nice slide of bread. Other suggestions for serving include sliced in a soup, or with baked beans, or in a hotdog bun or naan with traditional sausage fixings, like caramelized onions and relish.

Nutrition

Calories: 151kcal | Carbohydrates: 27g | Protein: 10g | Fat: 1g | Saturated Fat: 1g | Sodium: 268mg | Potassium: 523mg | Fiber: 5g | Sugar: 5g | Vitamin A: 328IU | Vitamin C: 3mg | Calcium: 55mg | Iron: 3mg
Nutrition Facts
Bean Sausages
Amount Per Serving
Calories 151 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 268mg12%
Potassium 523mg15%
Carbohydrates 27g9%
Fiber 5g21%
Sugar 5g6%
Protein 10g20%
Vitamin A 328IU7%
Vitamin C 3mg4%
Calcium 55mg6%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.