Tag Archives: Authored

Dairy-Free, Dry Beans, Fall, Meal Prep, Rice, Slow Cooker, Spring, Summer, Weekend Dinner, Weeknight Dinner, Winter

Tomatillo White Bean Soup

December 17, 2023 Sam

This was an invention of mine, and it’s actually just in testing.

Print Recipe

Tomatillo White Bean Soup with Rice

Rice on the side

Course: Dinner

Cuisine: California, Mexican

Keyword: Dry Beans, Slow Cooker

Servings: servings

Calories: 456kcal

Ingredients

2 tbsp olive oil
1 lb tomatillos husked, rinsed, and diced
1 tsp cumin
1 leek cleaned and half-moon sliced
2 stalks celery cleaned and chopped
6 cloves garlic minced
1 bunch cilantro thin stems chopped, leaves set aside
1 tsp salt
2 jalapeño sliced
2 poblano peppers
½ lb dry white bean

Rice / Serving

2 cup brown jasmine rice
3 limes

Instructions

Prepare all ingredients. This assumes you're using an Instant Pot slow cooker; if not, pre-cook the ingredients in a pot and then transfer to the slow cooker.
Turn IP to saute and add 2 tbsp olive oil to heat. Then add the 1 lb tomatillos, 1 leek, and 2 stalks celery and cook until they start to develop color.
Then add the 6 cloves garlic, the stems from the 1 bunch cilantro, 2 jalapeño, 1 tsp salt, and 2 poblano peppers, 1 tsp cumin and cook until fragrant.
Turn to low on the slow cooker and add the ½ lb dry white bean and 1-2 quarts of water (TBD). Cook for 4-6 hours until the beans are soft.

Rice and Serving

About an hour before serving, add 2 cup brown jasmine rice to a rice cooker along with 3 cups of water and a sprinkle of salt and some of the chopped leaves from the 1 bunch cilantro. Cook until done. Add a splash or two of lime juice and salt to taste.
When ready to serve, squeeze in lime juice from 3 limes to taste and serve over or next to the cilantro-lime rice.

Notes

Makes 6 servings

Nutrition

Nutrition Facts

Tomatillo White Bean Soup with Rice

Amount Per Serving

Calories 456 Calories from Fat 72

% Daily Value*

Fat 8g12%

Saturated Fat 1g6%

Polyunsaturated Fat 2g

Monounsaturated Fat 4g

Sodium 416mg18%

Potassium 1220mg35%

Carbohydrates 84g28%

Fiber 12g50%

Sugar 7g8%

Protein 16g32%

Vitamin A 702IU14%

Vitamin C 60mg73%

Calcium 150mg15%

Iron 6mg33%

* Percent Daily Values are based on a 2000 calorie diet.

Dessert, Great Leftovers, Quick, Snack

Oatmeal Tahini Chocolate Chip Walnut Cookies

November 12, 2023 Sam

Print Recipe

Oatmeal Tahini Chocolate Chip Walnut Cookies

Prep Time20

Cook Time12

Total Time32

Course: Dessert

Keyword: Chocolate, Oats, Tahini

Servings: cookies

Calories: 222kcal

Ingredients

226 g butter softened
175 g granulated sugar
175 g brown sugar
256 g tahini butter
4 large eggs
280 g all-purpose flour
260 g rolled oats
1 tsp baking soda
1 tsp baking powder
1 tsp salt
1½ tsp vanilla
1 tsp cinnamon
255 g chocolate chips or chopped bars
125 g pecans
Flake salt

Instructions

A few hours before, remove the butter from the fridge and allow to soften.
Preheat the oven to 350ºF. (If you have not softened the butter yet, you can wrap in a towel and place near the oven, so it warms some. Then, chop into small pieces before adding to the mixer.)
In the stand mixer with the spatula-paddle, add the 226 g butter softened and the 175 g granulated sugar and 175 g brown sugar. Mix well on a medium-high speed for a few minutes, to get plenty of air into the butter.
226 g butter softened, 175 g granulated sugar, 175 g brown sugar
Then add the 256 g tahini butter, mixing a bit more, and then the 4 large eggs.
256 g tahini butter, 4 large eggs
In a separate bowl, mix together the 280 g all-purpose flour, 260 g rolled oats, 1 tsp baking soda, 1 tsp baking powder, and 1 tsp salt. Add to the stand mixer and mix on low until just combined. (Don’t develop the gluten.)
280 g all-purpose flour, 260 g rolled oats, 1 tsp baking soda, 1 tsp baking powder, 1 tsp salt
Then, add the 1½ tsp vanilla, 1 tsp cinnamon, mix briefly. And finally the 255 g chocolate chips and 125 g pecans. Mix on low until just combined.
1½ tsp vanilla, 1 tsp cinnamon, 255 g chocolate chips, 125 g pecans
On baking sheet(s) lined with parchment paper, place 1 tbsp of dough about 2” apart. Bake for 12 minutes, maybe longer if it's not a convection oven. Add a touch of Flake salt as soon as they come out of the oven. Leave on the baking sheet for a few minutes, and then transfer to a cooling rack.
Flake salt

Nutrition

Nutrition Facts

Oatmeal Tahini Chocolate Chip Walnut Cookies

Amount Per Serving

Calories 222 Calories from Fat 117

% Daily Value*

Fat 13g20%

Saturated Fat 5g31%

Trans Fat 0.2g

Polyunsaturated Fat 3g

Monounsaturated Fat 4g

Cholesterol 29mg10%

Sodium 143mg6%

Potassium 105mg3%

Carbohydrates 24g8%

Fiber 1g4%

Sugar 12g13%

Protein 4g8%

Vitamin A 171IU3%

Vitamin C 0.3mg0%

Calcium 34mg3%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Dry Beans, Farro, Great Leftovers, Meal Prep, Slow Cooker, Weeknight Dinner

Basic Bean and Barley Soup (Slow Cooker)

May 7, 2023 Sam

I want to get more into slow-cooker bean meals, to take the burden away from evening cooking when I am tired. I am doing what so many people before me learned is a great method for dinner: let it cook while I’m at work!

Print Recipe

Bean and Barley Soup (Slow Cooker)

Prep Time20

Cook Time8

Total Time8 20

Course: Dinner

Cuisine: American, Vegan, Vegetarian

Keyword: Dry Beans, Farro, Slow Cooker

Servings: servings

Calories: 519kcal

Equipment

1 Slow cooker

Ingredients

1 lb dried beans (adaptable!) rinsed
1 cup pearled barley rinsed
1 tbsp olive oil
28 oz can crushed tomatoes
8 cups water
2 bay leaves
1 tbsp dried Italian herb blend
1 tbsp red chili flakes
Salt and pepper

Vegetable Mix

6 cloves garlic minced or crushed
3 medium carrots roughly chopped
3 ribs celery roughly chopped
1 medium white onion roughly chopped

Serving

1 cup shredded cheese for serving

Instructions

Prepare all of the ingredients, including throwing the 6 cloves garlic, 3 medium carrots, 3 ribs celery, and 1 medium white onion in one bowl.
6 cloves garlic, 3 medium carrots, 3 ribs celery, 1 medium white onion
This works best using the Instant Pot. Turn to medium sauté and put in 1 tbsp olive oil. Then, add the vegetable mixture and saute until things have softened and smell fragrant.
1 tbsp olive oil
Add the 1 lb dried beans (adaptable!) and 1 cup pearled barley and 8 cups water. Add the 2 bay leaves, 1 tbsp dried Italian herb blend, 1 tbsp red chili flakes, and 28 oz can crushed tomatoes. Stir well. Bring to a boil on sauté.
1 lb dried beans (adaptable!), 1 cup pearled barley, 28 oz can crushed tomatoes, 8 cups water, 2 bay leaves, 1 tbsp dried Italian herb blend, 1 tbsp red chili flakes
Once boiling heartily, turn to slow cook on high for 3-4 hours, medium for 6-8 hours, or low for 8+ hours. Cook until beans are softened. Then add Salt and pepper to desired taste.
Salt and pepper
Serve with shredded cheese, likely a sharp cheddar.
1 cup shredded cheese

Notes

Makes six servings.

Nutrition

Nutrition Facts

Bean and Barley Soup (Slow Cooker)

Amount Per Serving

Calories 519 Calories from Fat 72

% Daily Value*

Fat 8g12%

Saturated Fat 3g19%

Polyunsaturated Fat 1g

Monounsaturated Fat 3g

Cholesterol 15mg5%

Sodium 1129mg49%

Potassium 1701mg49%

Carbohydrates 88g29%

Fiber 28g117%

Sugar 9g10%

Protein 28g56%

Vitamin A 5621IU112%

Vitamin C 17mg21%

Calcium 296mg30%

Iron 7mg39%

* Percent Daily Values are based on a 2000 calorie diet.

Dairy-Free, Fall, Great Leftovers, Quick, Spring, Summer, Weekend Dinner, Weeknight Dinner, Winter

Beyond “Meat”balls and Pasta

July 2, 2022 Sam

I like meatballs, but in reducing my meat consumption substantially, I do not find myself eating them often. Well, this is a fantastic substitute for meatballs at home!

While this is with pasta and marinara sauce, I bet this would be fantastic in a meatball sandwich.

Print Recipe

Beyond “Meat”balls and Pasta

Prep Time15

Cook Time30

Total Time45

Course: Dinner

Cuisine: California, Italian

Keyword: Pasta, Substitutes

Servings: Servings

Calories: 707kcal

Ingredients

Meatballs

16 oz Beyond Meat substitute
½ large yellow onion diced
2 tbsp dried oregano
1 cup bread crumbs
2 large eggs
2 tsp soy sauce
1 tbsp red pepper flakes
4 cloves garlic minced, crushed or grated

Tomato Sauce

1 tbsp olive oil
½ large yellow onion diced
4 cloves garlic minced, crushed or grated
1 tbsp dried oregano
2 tsp salt
28 oz crushed tomatoes
1 tsp honey

Pasta

1 tbsp olive oil
½ lb Fergola pasta or other pasta

Instructions

Meatballs

Preheat the oven to 400ºF (375ºF convection). Mix together all meatball ingredients, with the eggs last. Lightly oil a sheet pan. Form meatballs into large balls, about 2 tbsp each. Place on sheet pan (can be close together, but not touching) and place in oven. Bake for 20-30 minutes until browned and cooked through.
16 oz Beyond Meat substitute, ½ large yellow onion, 2 tbsp dried oregano, 1 cup bread crumbs, 2 large eggs, 2 tsp soy sauce, 1 tbsp red pepper flakes, 4 cloves garlic

Tomato Sauce

Heat 1 tbsp olive oil over medium in a very large skillet or a large pot. (You want a pan with a large bottom surface area, to thicken the sauce some.) Add the onion and cook for 5-7 minutes until softening and translucent. Add the garlic, oregano, and salt and continue cooking. Then add the crushed tomatoes and honey. Stir well while it comes up to heat, then turn heat down.
1 tbsp olive oil, ½ large yellow onion, 4 cloves garlic, 1 tbsp dried oregano, 2 tsp salt, 28 oz crushed tomatoes, 1 tsp honey
Simmer for 5-30 minutes on low or just above low, so you get a nice simmer without too much splattering. Taste for salt and flavors.

Pasta

To a large sauce pot, add 1 tbsp olive oil and heat over medium. Add fergola pasta and stir well.
1 tbsp olive oil, ½ lb Fergola pasta
Add about 2 quarts water. Boil on high for 8-14 minutes. Pasta may stay a bit toothy, in a good way. Drain any remaining water (if any) and return to pot.

Serve

Serve with a layer of pasta, the meatballs, and then the sauce.

Nutrition

Nutrition Facts

Beyond "Meat"balls and Pasta

Amount Per Serving

Calories 707 Calories from Fat 234

% Daily Value*

Fat 26g40%

Saturated Fat 7g44%

Trans Fat 1g

Polyunsaturated Fat 5g

Monounsaturated Fat 12g

Cholesterol 93mg31%

Sodium 2167mg94%

Potassium 1274mg36%

Carbohydrates 85g28%

Fiber 11g46%

Sugar 15g17%

Protein 38g76%

Vitamin A 1220IU24%

Vitamin C 23mg28%

Calcium 308mg31%

Iron 11mg61%

* Percent Daily Values are based on a 2000 calorie diet.

Dairy-Free, Dry Beans, Great Leftovers, Lunch, Meal Prep, Pressure Cooker

Lunch: Mayocoba, Cilantro Brown Rice and Cilantro Hemp Paste

January 8, 2022 Sam

Print Recipe

Lunch: Mayocoba, Brown Rice and Cilantro Hemp Paste

Course: Lunch

Cuisine: California

Keyword: Dry Beans, Rice

Servings: servings

Calories: 579kcal

Equipment

1 Pressure cooker
1 Large food processor

Ingredients

Beans

1 lb Mayocoba beans
bean spices

Cilantro Brown Rice

4 cups water
½ tbsp olive oil
2 large limes zested and juiced, saving half of juice for paste
1 bay leaf
2 cups brown rice medium or short-grain
½ bunch cilantro leaves chopped
½ tsp salt

Cilantro Hemp Paste

1 bunch cilantro leaves and stems toughest stems removed
1 cup hemp hearts
1 large jalapeño destemmed
2 cloves garlic trimmed
1 large lime juiced
1 tsp salt
2 tbsp olive oil

Sides

4 large bell peppers

Instructions

Dry Beans

Soak the beans in 1% salted water for 6-8 hours, ideally. (Or skip this step and just rinse the beans and increase cooking time substantially.)
1 lb Mayocoba beans
Add the soaked beans and ~2 quarts of water. Add bean spices in a spice bag or other container. (If unsoaked, add more water; if soaked long enough, you may be able to use less water.) If fully soaked, cook under high pressure for 5-8 minutes; if unsoaked, cook under high pressure for 20-30 minutes. Allow pressure to release for 25 minutes. Drain beans, salt lightly, and set aside.
bean spices

Brown Rice

Boil at least 1 quart of water in the kettle.
4 cups water
Heat olive oil over medium heat in large sauce pot. Add the lime zest, bay leaf and rinsed rice. Stir well.
½ tbsp olive oil, 2 large limes, 1 bay leaf, 2 cups brown rice
After the rice starts to crackle and smell aromatic, add 4 cups boiling water. Give everything a good stir and bring it to a boil again (if not already) before turning to just above low. Cover and let the rice cook completely undisturbed and covered for 30-35 minutes.
4 cups water
Turn off the heat and discard the bay leaf and fluff well. Add the cilantro, half of the lime juice, and a pinch or two of salt and stir well to combine. Taste and add ½ tsp salt at most, but keep it under-salted.
2 large limes, ½ bunch cilantro leaves, ½ tsp salt

Cilantro Hemp Pesto

To the bowl of a full-size food processor, add everything except the oil, including half of the lime juice from the cilantro brown rice. Process until everything is finely chopped; pause to scrape down the bowl as necessary. Add about ½ tsp salt, more if your salt isn't very salty.
1 bunch cilantro leaves and stems, 1 cup hemp hearts, 1 large jalapeño, 2 cloves garlic, 1 large lime, 1 tsp salt
Slowly add the olive oil while still mixing, continuing until it is all well-combined and creamy. Taste and add salt if needed.
2 tbsp olive oil

Assembly

Add the rice and beans to the containers. Top with the cilantro paste. Add the bell peppers on top.
4 large bell peppers

Notes

Makes 8 servings

Nutrition

Nutrition Facts

Lunch: Mayocoba, Brown Rice and Cilantro Hemp Paste

Amount Per Serving

Calories 579 Calories from Fat 162

% Daily Value*

Fat 18g28%

Saturated Fat 2g13%

Sodium 458mg20%

Potassium 1359mg39%

Carbohydrates 80g27%

Fiber 14g58%

Sugar 5g6%

Protein 27g54%

Vitamin A 2830IU57%

Vitamin C 115mg139%

Calcium 207mg21%

Iron 11mg61%

* Percent Daily Values are based on a 2000 calorie diet.

Dairy-Free, Dry Beans, Great Leftovers, Lunch, Meal Prep, Pressure Cooker

Lunch: Garbanzos, Quinoa, and Sikil Paak

January 8, 2022 Sam

Print Recipe

Lunch: Garbanzos, Quinoa, Sikil Pak

Prep Time20

Cook Time40

Total Time1

Course: Lunch

Cuisine: California

Keyword: Dry Beans, Quinoa, Vegan

Servings: servings

Calories: 501kcal

Equipment

1 Pressure cooker
1 Large food processor

Ingredients

Beans

1 lb garbanzo beans
bean spices

Quinoa

2 cups quinoa
4 cups vegetable broth

Sikil Pak

1 cup pepitas
1 serrano pepper
4 cloves garlic trimmed
1 small cilantro toughest stems chopped off
1 large lime zested and juiced
½ cup fire-roasted tomatoes

Sides

4 large bell peppers sliced
½ cup sesame seeds

Instructions

Beans

Soak the garbanzo beans in 1% salted water for 8 hours, ideally. (Or skip this step and just rinse the beans and increase cooking time substantially.)
1 lb garbanzo beans
Add the soaked beans and ~2 quarts of water. Add bean spices in a spice bag or other container. (If unsoaked, add more water; if soaked long enough, you may be able to use less water.) If fully soaked, cook under high pressure for 8-12 minutes; if unsoaked, cook under high pressure for 30-40 minutes. Allow pressure to release for 25 minutes. Drain beans, salt lightly, and set aside.
bean spices

Quinoa

Rinse the quinoa and drain well. Add to a large sauce pot.
2 cups quinoa
Add the 2 cups vegetable broth and bring to a boil. Once boiling, cover and cook for 15-30 minutes, depending on the kind of quinoa. Cook until done and all liquid has been absorbed.
4 cups vegetable broth

Sikil Pak

Add the sikil pak ingredients to a food processor. Mix until everything is combined. Lightly salt, if desired.
1 cup pepitas, 1 serrano pepper, 4 cloves garlic, 1 small cilantro, 1 large lime, ½ cup fire-roasted tomatoes

Assembly

Once all ingredients are ready, add to small containers in roughly equal proportions, starting with qunioa and beans, then the sikil pak then the sesame seeds and bell pepper slices.
½ cup sesame seeds, 4 large bell peppers

Notes

Makes 8 servings

Nutrition

Nutrition Facts

Lunch: Garbanzos, Quinoa, Sikil Pak

Amount Per Serving

Calories 501 Calories from Fat 135

% Daily Value*

Fat 15g23%

Saturated Fat 2g13%

Trans Fat 1g

Sodium 516mg22%

Potassium 1035mg30%

Carbohydrates 73g24%

Fiber 17g71%

Sugar 11g12%

Protein 22g44%

Vitamin A 2957IU59%

Vitamin C 111mg135%

Calcium 191mg19%

Iron 8mg44%

* Percent Daily Values are based on a 2000 calorie diet.

Dairy-Free, Dry Beans, Fall, Great Leftovers, Spring, Summer, Weekend Dinner, Weeknight Dinner, Winter

Vegan Lima Bean Shakshuka

December 25, 2021 Sam

Shakshuka, possibly meaning “all mixed up” in Arabic, is traditionally in the US considered to be tomatoes, bell peppers, eggs and feta ^{[citation needed]}. But given the (very briefly researched) word origin, I’m mixing it up.

One of my problems with the “traditional” shakshuka, which I still love, is that the eggs don’t save well. So I wanted to find a way to make the delicious base but make it more leftover-friendly.

For this, you can leave out the eggs, because the large white lima beans provide the necessary texture and protein to make this more than a tomato soup.

Print Recipe

Vegan Lima Bean Shakshuka

Prep Time15

Cook Time30

Bean Time6

Total Time6 45

Course: Brunch, Dinner

Cuisine: California, Middle Eastern

Keyword: Dry Beans

Servings: servings

Calories: 479kcal

Equipment

Slow cooker

Ingredients

Beans

½ lb dry lima beans
bean spices (bay leaf, red pepper, peppercorns, a little salt, celery stalks, garlic cloves)

Main Dish

3 tbsp olive oil
1 small yellow onion chopped
4 cloves garlic minced
28 oz fire roasted crushed tomatoes
1 tbsp tomato paste
¼ cup sun dried tomatoes finely diced
1 large jalapeno pepper small diced
2 large red bell pepper chopped
½ bunch cilantro thick stems removed then chopped
1 tsp salt
Fresh ground black pepper

Optional

4 large eggs

Instructions

Beans

I think white lima beans do best in a slow cooker, or slowly cooked in some method. My method is to rinse the beans, add to a slow cooker with 2 quarts water, some salt, and various bean spices (in a bag or tea steeper, except for large items like celery and bay leaves).
½ lb dry lima beans, bean spices (bay leaf, red pepper, peppercorns, a little salt, celery stalks, garlic cloves)
Set to high and cook for 3-8 hours, depending on the age of beans, the amount of salt, what your slow cooker considers "high" and various other variables.
When the beans are soft and creamy, remove from heat, remove cooking spices, drain off some of the water (so you have just enough to cover the beans) and add salt so it stops it from cooking further. If you're ready to cook the shakshuka, proceed. Otherwise, store in the fridge until ready to cook.

Shakshuka

Preheat the oven to 350ºF. Prep your ingredients as specified above.
Heat 3 tbsp olive oil in an ovenproof, wide skillet over medium heat. Add the onions and bell peppers and sauté until the onions are soft and translucent, about 5 minutes.
1 small yellow onion, 2 large red bell pepper, 3 tbsp olive oil
Add garlic and sauté until fragrant, another minute or two. Add the sun dried tomatoes and tomato paste and cook until fragrant. Add half of the cilantro and mix well.
4 cloves garlic, 1 tbsp tomato paste, ¼ cup sun dried tomatoes, ½ bunch cilantro
Add the tomatoes and jalapeno and sauté for about 5 minutes until everything begins to come together and some of the water is demonstrably cooking off. Add salt and pepper to taste (1 tsp may be too much, leave it a bit undersalted here).
28 oz fire roasted crushed tomatoes, 1 large jalapeno pepper, 1 tsp salt, Fresh ground black pepper
Add the beans and mix well. (Save cooking liquid still.)
Carefully place the skillet in the preheated oven, uncovered, and bake for 15 minutes (if the beans are warm) or 20 minutes if the beans were in the fridge. If it gets dry, add some of the bean liquid.
[Optional] If you are using the eggs, remove the dish from the oven. Using the back of a spoon, make four pockets in the mixture. Crack an egg into each pocket and lightly salt and pepper the tops of the eggs. Place back in the oven, covered, and bake for an additional 10 minutes, until the eggs are set. (Less time if you like runny eggs.] Remove and keep covered for 5-10 minutes, or serve immediately if you like runny eggs.
4 large eggs
Garnish with remaining cilantro and serve right from the skillet.
½ bunch cilantro

Notes

Nutrition facts include the eggs. It would decrease the calories by about 70/serving, and fat and protein by ~5g/serving, and remove all cholesterol.

Nutrition

Nutrition Facts

Vegan Lima Bean Shakshuka

Amount Per Serving

Calories 479 Calories from Fat 153

% Daily Value*

Fat 17g26%

Saturated Fat 3g19%

Trans Fat 1g

Cholesterol 186mg62%

Sodium 978mg43%

Potassium 2129mg61%

Carbohydrates 63g21%

Fiber 18g75%

Sugar 21g23%

Protein 24g48%

Vitamin A 3491IU70%

Vitamin C 133mg161%

Calcium 167mg17%

Iron 9mg50%

* Percent Daily Values are based on a 2000 calorie diet.

Dairy-Free, Great Leftovers, Low Calorie, Lunch, Meal Prep, Pressure Cooker

Lunch: Black Beans, Farro, Tofu and Cilantro

December 11, 2021 Sam

Print Recipe

Lunch: Black Beans, Farro, Tofu and Cilantro

A simple meal for meal-prepped lunch

Prep Time15

Cook Time1 30

Course: Lunch

Cuisine: California

Keyword: Dry Beans, Farro, Leftovers

Servings: servings

Calories: 608kcal

Equipment

8 large (~6 cup) containers

Ingredients

Beans

1 lb black beans
1 small red onion
3 oz chipotle in adobo
½ tsp salt

Farro

1½ cups pearled farro
4½ cups vegetable broth
2 tbsp olive oil

Walnut-Cilantro Paste

2 cups walnuts
1 small serrano pepper
¼ cup olive oil
½ bunch cilantro
½ tsp salt

Chipotle Tofu

20 oz firm tofu Hodo Soy preferred
3 oz chipotle in adobo cubed
2 tsp cumin
1 tbsp olive oil
1 small lime juiced
1 tsp oregano

Sides

3 large green bell peppers

Instructions

Chipotle Tofu

Mix together the marinade ingredients. Add the cubed tofu. Set aside for a few hours, if possible.
20 oz firm tofu, 3 oz chipotle in adobo, 2 tsp cumin, 1 tbsp olive oil, 1 small lime, 1 tsp oregano

Beans

Soak the black beans in 1% salted water for about 6-8 hours, ideally. (Or skip this step and just rinse the beans and increase cooking time.)
1 lb black beans
In a pressure cooker (electric or stovetop), turn on the heat (turn on saute) and add the chopped red onion, the chipotle in adobo and a few pinches of salt. Cook until it has softened and developed some color and aroma.
1 small red onion, 3 oz chipotle in adobo, ½ tsp salt
Add the soaked (or just rinsed) beans and ~2 quarts of water. If unsoaked, add more water; if soaked long enough, you may be able to use less water. If fully soaked, cook under high pressure for 4-6 minutes; if unsoaked, cook under high pressure for 24-28 minutes. Allow pressure to release for 25 minutes. Drain beans, salt lightly, and set aside.

Chipotle Tofu

Preheat the oven to 450ºF. Place the marinated tofu in a ceramic baking dish. Once oven is pre-heated, bake tofu for 40 minutes.

Farro

Rinse the farro and drain well. Add to a large saucepot and turn to medium-high heat. Allow farro to burn off the water and start to toast in the pot.
1½ cups pearled farro
Add the vegetable broth and bring to a boil. Turn heat to low and simmer for about 25 minutes, until cooked.
4½ cups vegetable broth
Drain and add back to the pot, mixing with 2 tbsp olive oil.
2 tbsp olive oil

Walnut-Cilantro Paste

Toast the walnuts (optional). Add the walnuts, serrano pepper, olive oil, cilantro and salt to a small food processor. Blend until you get a paste.
2 cups walnuts, 1 small serrano pepper, ¼ cup olive oil, ½ bunch cilantro, ½ tsp salt

Assembly

Once all ingredients are ready, add to the small containers in roughly equal proportions, starting with farro and beans, then the cilantro paste, then the olives and bell pepper slices.
3 large green bell peppers

Notes

Makes 8 servings

Nutrition

Nutrition Facts

Lunch: Black Beans, Farro, Tofu and Cilantro

Amount Per Serving

Calories 608 Calories from Fat 315

% Daily Value*

Fat 35g54%

Saturated Fat 4g25%

Sodium 1100mg48%

Potassium 589mg17%

Carbohydrates 59g20%

Fiber 17g71%

Sugar 6g7%

Protein 20g40%

Vitamin A 1646IU33%

Vitamin C 54mg65%

Calcium 165mg17%

Iron 5mg28%

* Percent Daily Values are based on a 2000 calorie diet.

Basics, Bread and Pasta, Dairy-Free, Quick

Basic Pearl Couscous

August 11, 2021 Sam

This is a basic recipe for pearl couscous, as a reminder on the amounts and timing of preparing couscous.

Print Recipe

Basic Pearl Couscous

Prep Time0

Cook Time15

Total Time15

Course: Ingredient

Cuisine: Jewish

Keyword: Pasta

Servings: servings

Calories: 379kcal

Ingredients

t tbsp butter or olive oil
1 cup pearl couscous
1¼ cup vegetable broth

Instructions

Melt better or warm olive oil in a small sauce pan over medium or medium-high heat.
t tbsp butter
Add the 1 cup pearl couscous and saute until starting to toast, about 3 minutes.
Add warmed vegetable broth, stir well, and bring to a boil. Then turn heat down to low and cook for 8-12 minutes until pasta is cooked. Serve.

Notes

Based on 2 servings

Nutrition

Nutrition Facts

Basic Pearl Couscous

Amount Per Serving

Calories 379 Calories from Fat 54

% Daily Value*

Fat 6g9%

Saturated Fat 4g25%

Trans Fat 1g

Cholesterol 15mg5%

Sodium 646mg28%

Potassium 144mg4%

Carbohydrates 68g23%

Fiber 4g17%

Sugar 1g1%

Protein 11g22%

Vitamin A 488IU10%

Calcium 22mg2%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Basics, Holiday, Sauces

Classic Umami Gravy

November 29, 2020 Sam

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

Cook Time20

Total Time30

Course: Ingredient, Side Dish

Cuisine: American, Southern

Keyword: Sauces

Servings: 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

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.