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Category: Beans, Tofu + Lentils Page 1 of 3

Navy Bean Soup

I loved my grandpa’s navy bean soup as a kid.  This is a vegan twist on the original with smoked olive oil for richness + collard greens in place of celery. Its perfect with glass of red wine for a very satisfying winter meal.

1 Tbs Extra Virgin Olive Oil
1/2 Onion [about 1 cup, chopped]
2 Carrots [about 2 1/2 cups, sliced]
3 Garlic Cloves [minced]
1 Yukon Gold Potato [skin on, chopped]
2 Tbs Tomato Paste
4 cups Vegetable Broth [or water with good quality veggie bullion]
Sea Salt [to taste]
1 Tbs Smoked Olive Oil
2 1/2 cups Navy Beans [cooked till very tender*]
6 Collard Green Leaves [about 3 cups, sliced thinly]

Heat extra virgin olive oil in a large pot. Sauté onion for about 5 minutes, add carrot + garlic and sauté a few minutes more. Add remaining ingredients + bring to a boil. Cover and simmer until the vegetables are very tender, about 25 minutes. Season with sea salt to taste.

*If you use canned beans, don’t add salt until the end of cooking so the beans cook the whole while + get very tender. I always pressure cook my beans. It yields a far better texture in a fraction of the time of stove top cooking. Its easy to pressure cook a big batch + freeze a few two cup containers for easy same day use. No need to ever buy another can of beans.

Panzanella


3″ Baguette [day old, sliced into 1/8″ slices]

Salad:
1 pint Cherry Tomatoes [cut in half]
1 Armenian Cucumber [sliced, or two other thin cucumbers]
1/4 cup Red Onion [sliced thinly]
handful Basil Leaves [fresh, torn]
1-1/2 cups Navy Beans [cooked]

Dressing:
generous pinch Sea Salt
1 tsp warm water
2 Tbs Red Wine Vinegar
1/4 cup Extra Virgin Olive Oil
black pepper [to taste]

Arrange slices of baguette on a cutting board in a single layer. Allow to dry out for several hours. Break bread slices into 1″ pieces + set aside.

Dissolve sea salt in water + vinegar in a small bowl. Whisk in oil + season with pepper. Toss dressing over the vegetables + beans in a medium bowl. Gently mix in bread. Serve immediately.

Mustard Grilled Tofu


1 lb Firm Tofu [sliced into 6 pieces + pressed*]

Marinade:
1 Tbs Dijon Mustard
1 Tbs Soy Sauce [or liquid amino acids]
2 tsp White Wine Vinegar
1/4 tsp Basil [dried]
1/4 tsp Garlic Powder
1/4 tsp Mustard Seed
1 Tbs Olive Oil
dash Cayenne Pepper

Mix all marinade ingredients together in a shallow dish [I like to use a glass loaf pan]. Dip slices of tofu in marinade, coating all sides. Allow to marinate [in the same dish] for an hour or more.

Heat grill to medium high. Grill tofu, about 5 minutes per side, until it is a little crusty + has nice grill marks. Serve immediately.

Red Bean Cashew Pasta

Here’s a riff on a cold bar salad that Wheatsville makes.

1/2 cup Cashews [raw]
2 tsp Tamari
2 Garlic Cloves [roughly chopped]
1-1/2 cups Kidney Beans [cooked]
2 servings Spaghetti
1 Tbs Olive Oil
handful of Basil + Parsley [chopped]
Fresh Ground Black Pepper
1/2 Lemon [juice only]

Cook spaghetti in a pot of salted water till al dente. Meanwhile, pulse cashews in a food processor. When they are ground finely, add tamari and garlic and pulse until well mixed.

Heat olive oil in a large saute pan. Add cashew paste + red beans, stirring till heated through. Add pasta and 1/2 cup+ of the pasta cooking water to moisten to desired consistency. Top with fresh herbs, lemon juice + ground black pepper.

Serves 2 generously.

Smoky Black-Eyed-Olive Dip


2-1/2 cups Black Eyed Peas [cooked, 1/2 cup set aside]
1 Tbs Extra Virgin Olive Oil
2 Tbs Lemon Juice
2 Garlic Cloves
2 Tbs Tahini [raw]
Salt [to taste]
10 Kalamata Olives
2 Tbs Mesquite Extra Virgin Olive Oil

Blend all ingredients in a food processor until smooth. Stir in or garnish with the remaining black eyed peas.

Tex-Mex Breakfast Stew


1 cup Onion [minced]
1 Tbs Olive Oil
2 Garlic Cloves [minced]
1 tsp Chili Powder
1/4 tsp Chipotle Chili Powder
1/2 tsp Cumin
5 Sun Dried Tomatoes [chopped]
14 oz Diced Tomatoes [+ their juices]
2 cups Black Beans
4+ Eggs [free range, no more than 1 week old]
Cilantro
Tortillas

Heat olive oil in a shallow 5-1/2 quart sauce pan. Saute onion for about 5 minutes, then add garlic + spices, stirring for a few minutes more. Add the diced + dried tomatoes + bring to a gentle simmer. Allow to simmer for about 10 minutes, until flavors are well blended. Stir in the beans.

Make 4 depressions in the stew with a spoon + break an egg into each. Cover + allow to simmer for about 5 or so minutes until the eggs are poached to your liking. [You can carefully remove the eggs + poach more as desired.]

Serve a couple eggs + a scoop of stew in a shallow bowl topped with cilantro with tortillas on the side.

Simple Split Pea Soup


1 cup Green Split Peas
1 Onion [chopped]
3 Garlic Cloves [chopped]
1 Tbs Olive Oil
2 cups Vegetable Broth
dash Turmeric
1/4 cup Flat Leaf Parsley [fresh, chopped]
2 Tbs Meyer Lemon Juice

Heat olive oil in a medium sauce pan.  Saute onion for about 5 minutes, add garlic + saute 1 minute more.  Add split peas + veggie broth.  Simmer till peas are very tender, about 1 hour.  Mash a few of the split peas with a fork until soup reaches a thicker consistency. Stir in parsley + lemon juice.

Serves 2 for dinner with a tasty salad + some crusty bread.

Spinach Tofu Lasagna


1-1/4 lbs Firm Tofu
1 lb Spinach Leaves
1 Tbs + 1 tsp Olive Oil
1 Garlic Clove
1 Lemon [zest + 1 Tbs juice]
1/4 cup Pinenuts [toasted]
scant 1/4 cup Nutritional Yeast
Sea Salt
1/4 cup Basil [fresh, sliced into thin strips]
1/2 lb Lasagna Pasta [about 12 3″ wide strips]
2 cups Tomato Sauce [your favorite recipe]

Saute spinach in 1 tsp olive oil till just wilted. Once cooled enough to handle, squeeze out excess moisture. Meanwhile, cook pasta till nearly cooked, firm to bite.

Preheat oven to 350 degrees. In a food processor, combine tofu, garlic, lemon juice + zest, pine nuts +nutritional yeast. Blend till smooth. Season with salt + stir in basil with a fork.

Starting with a thin layer of sauce + spinach, alternate each ingredient to a 9 x 9 glass baking dish. There should be enough ingredients for 2 layers of spinach + tofu, + 4 of sauce and pasta. The top layer should be pasta covered with a thin layer of sauce to keep it from drying out while baking. Bake for about 35 minutes till edges begin to brown and center is heated through.

Serves 6+.

Yellow Summer Curry


1 cup Yellow Split Peas [rinsed well]
1 cup Vegetable Broth
1 Onion [minced]
3 Garlic Cloves [minced]
1 Chili Pepper [minced]
1 inch Ginger Root [fresh, grated]
1 Japanese Eggplant [sliced in 1/4″ slices]
1 Zucchini [sliced]
1 Yellow Summer Squash [sliced]
1/4 tsp Turmeric
Sesame or Olive Oil
Salt

Yellow Sweet Rice:
1 cup Basmati Rice
6 Cloves [whole]
dash Cardamom [ground]
2 inch Cinnamon Stick
dash Turmeric
dash Corriander [ground]

This recipe requires 4 pots/pans cooking at the same time. It is best to prep all your ingredients ahead to help with the timing.

Soak split peas for 4-8 hours in 1-1/2 cups of water. Drain + rinse well.

[pot 1] Bring split peas to a boil with 1 cup of water + 1/4 tsp turmeric. Reduce heat + simmer, adding vegetable broth 1/4 cup at a time as water is absorbed. Be careful not to scorch. Lentils should be very soft and mushy when cooked.

[pot 2] Meanwhile, bring rice, 1-1/2 to 2 cups water + spices to a boil in a medium pot. Stir + simmer till tender. Remove from heat.

[pan 3] Heat a small amount of oil in a large pan with a lid. Fry eggplant in batches till tender. Remove from pan as cooking is complete.

[pan 4] Heat 2 Tbs oil in a small pan. Saute onion, garlic, chili pepper + ginger over medium low heat until very tender, about 10 minutes. Stir frequently + do not allow to brown. Remove from heat.

[pan 3] Once eggplant is cooked + removed from pan. Steam summer squash + zucchini in a few tablespoons of water until nearly cooked, about 5 minutes. Add cooked lentils, onion mixture + eggplant to to squash + stir gently to combine. [The lentils act as a sauce.]

Serve over yellow sweet rice. Serves 4-6.

Black Bean Spinach Soup


2 cups Black Beans [dried, soaked 8 hours]
Olive Oil
3 Garlic Cloves [minced]
1/2 cup Onion [chopped]
1 can Tomatoes [chopped]
1/4 cup Sun Dried Tomatoes [not in oil, chopped]
1/4 tsp Salt
1/4 tsp Chipotle Chili Powder
1/4 tsp Cumin
1/4 tsp Marjoram
1/2 cup Vegetable Broth
2 cups + Spinach

Pressure cook the beans till very tender, reserve liquid.

Heat a tablespoon of olive oil in a medium sauce pot. Saute onion + garlic for 5 minutes, till softened. Add tomatoes, sun dried tomatoes, broth, herbs + spices. Simmer for 5 minutes more. Add beans + spinach, simmer for another 5 minutes. Stir very well, mashing some beans till soup has thickened slightly or add reserved bean cooking liquid till desired consistency.

Serves 4 to 6.

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