Vegan

Berbere Spice Basics

Course: Main Dish

Cooking with Co-Op Basics: African Spiced Lentils & Greens

Serves 4

Gluten Free, Vegan

Berbere Spice is used in many traditional Ethiopian dishes and recipes can vary. I relied on paprika rather than chiles de arbol, which are usually used.

Berbere Spice is used in many traditional Ethiopian dishes and recipes can vary. I relied on paprika rather than chiles de arbol, which are usually used.

Starting in November 2017 the East Side Table project began partnering with Mississippi Market for their Cooking with Co-Op Basics classes. Each recipe is an adaptation of a recipe used in the East Side Table meal delivery kits by Local Crate.

The challenge is to stay true to the heart and culture of the recipe while remaining in the $10-ish range to feed a family of four. This recipe was used for the January 2018 class and is adapted from this Local Crate recipe: Red Lentils & Greens with Toasted Almonds and Brown Rice. The best version of this recipe comes from it's original creator, Nessib Negusse who is a caterer at Kitchen On The Bluff.

Berbere Spice Blend Ingredients:

  • 2 teaspoons fenugreek seeds
  • 1 teaspoon coriander seeds
  • 1 teaspoon nutmeg
  • 1 teaspoon black peppercorns
  • 2-3 cardamom pods
  • 1 Tablespoon red pepper flakes
  • 2 teaspoons smoked paprika
  • 3 Tablespoons sweet paprika
  • 1 Tablespoon dried basil
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground cinnamon

Entree Ingredients: $9.40 (with full Berber Spice Recipe: $10.64)

  • 1/3 cup Olive Oil* $1.00
  • .66lb (3/4 cups) Long Grain Brown rice* $1.05
  • 5 oz Red lentils (3/4 cup dry)* $.80
  • 2 Tbsp. Berbere Spices* $1.26
  • 2 Tsp Granulated Garlic* $.20
  • 1 Tsp Ground Ginger* $.20
  • 1 Small Yellow Onion (6-8oz) $.90
  • 2 1/2 cups Water
  • 1/2 Bag Sno-Pac Spinach $1.50*
  • 2 oz Whole Almonds* $1.24
  • 1 Lemon $1.25

*Denotes Co-op Basics or bulk item

Preparation:

  1. Prepare your spice blend:

    • Set a small skillet over medium-high heat. Add the fenugreek, coriander, peppercorns, and cardamom pods. Toast the spices, moving the skillet around the burner constantly, until the smells are released, 3 to 5 minutes. (Older spices are drier and take less time)

    • Let the toasted spices cool. Add them to a clean spice grinder, along with the chili flakes, and grind fine. You can do this in several batches in a mortar & pestle if preferred. Add 10 minutes for hand-crushing.

    • Pour the ground spices into a jar. Add in the smoked paprika, paprika, dried basil, ginger, and cinnamon and shake or stir to combine. This will keep in an airtight container for 3 months.

  2. Place spinach in bowl to thaw partially. Dice onion and set aside.

  3. While preparing lentils, cook your rice: Bring a 2-quart pot of water to a boil. Salt the water generously and add the rice. Reduce the heat to a simmer for about 25 to 30 minutes. Drain the rice in a fine sieve or colander and return to pot to stay warm if it finishes before your lentils.

  4. Heat half your oil over medium heat in a large frying pan or saucepan (you want a lot of surface area so the bigger the better). Add onion and saute for 4-5 minutes or until it starts to soften. Add your spice blend and lentils. Sautee for 2 minutes, stirring often to prevent spices burning onto bottom of pan.

  5. Add water. Stir to remove any seasoning from bottom of pan. Cover and reduce heat to a very low simmer (only a few bubbles).

  6. Cook the lentil mixture 20-30 minutes, stirring occasionally. Meanwhile, check on your rice and zest and juice your lemon. Zest is best used frozen in tablespoon portions for future recipes.

  7. Squeeze excess water out of your spinach. Heat remaining oil in your almond pan over medium heat and saute spinach with a pinch of salt, dried garlic and ginger for 3-4 minutes. When lentils are cooked, add spinach, salt to taste and juice of lemon.

  8. Use your spinach pan to toast your almonds over low heat, constantly shaking the pan to prevent burning. They should deepen in color but will become very hot so use caution when tasting. Set aside to cool.

  9. Serve with rice, topped with almonds and a sprinkle of lemon zest or lemon pepper salt if desired.

Notes & Variations:

    • To make your lemon pepper salt: 1-2 Tablespoons Fresh Citrus Zest, 1 Tbsp Kosher Salt, 1/2 Tbsp Black Pepper, & 1/4 Tsp Garlic Powder/Granules. Mix in a small bag or jar and shake thoroughly. Keep the mixture in your fridge for best results.
      • Other uses for berbere spice include sprinkling on fruit, roasting with vegetables, using on blackened meats or fish, or for a different take on guacamole or for a deeply flavored vinaigrette or marinade.

Pasta with Pan Roasted Seasonal Vegetables

Cooking With Co-Op Basics: Almost Pasta Primavera

Servings: 4

This recipe was created for my monthly Cooking with Co-Op Basics class at Mississippi Market. I've left the brands and prices just in case someone out there is interested.

As with all the recipes I teach here, it is meant to be adapted to what is on sale or in season. This is intended to be a template for creating a light but satisfying pasta with local produce. The process of pan roasting vegetables, adding pasta water, and cooking the pasta in the pan and sauce can be adapted for spring, summer, fall and winter vegetables. Aim for 4-6 cups of vegetables per box of pasta, depending on how many leafy vegetables you use. During the late winter, I usually use radishes, cabbage, carrots, and other root vegetables. In the spring I use peas, green garlic, baby spinach, hakurei turnips or baby beets. For summer, my only suggestion is if tomatoes or fresh herbs towards the end but go wild with whatever vegetables you have leftover from the farmers market or store that you need to use up. Winter squashes or sweet potatoes taste great along with broccoli, kale and brussel sprouts for when those cold nights creep back in, though you may have to dice your harder vegetables like butternut squash a bit smaller and make sure they are over halfway cooked through before adding your other veggies. Enjoy!

Ingredients

  • 4 Tbsp extra virgin olive oil or butter - $0.50

  • 1 onion, chopped - $.75

  • 1 red, yellow, or orange sweet pepper, julienned - Fresh Deal $0.75

  • 1/2 package Our Family Peas & Carrots. thawed - Co-Op Basic $0.90

  • 1 package SnoPak Broccoli, thawed - Co-Op Basic $2.89

  • 1 tsp granulated garlic - Bulk Section $0.15

  • 1 Tbsp dried Italian Seasoning - Bulk Section $.15

  • 1 package Field Day Brown Rice Pasta - Co-Op Basic $1.99

  • 1 pinch red pepper flakes - Bulk Section $0.15

  • 1 cup grated Parmesan cheese- $1.50

  • Salt & pepper to taste

Instructions

  1. Bring a large pot of salted water to boil.
  2. Meanwhile, warm the olive oil or butter in a large Dutch oven or large saute pan over medium heat. Once the oil is shimmering, add the chopped onion and bell pepper with a pinch of salt. Cook, stirring often, until the onion has softened and is turning translucent, about 6 to 8 minutes.
  3. Begin cooking your pasta as directed, stirring occasionally.
  4. Add the frozen vegetables and dried Italian Seasoning. Cook until vegetables have caramelized (their water has evaporated and parts are staring to brown) while stirring often, about 5 minutes. Sprinkle in granulated garlic and ground pepper and stir for 1 minute. Add half a cup of the pasta water to the vegetables. Reduce heat to medium low. Reserve one cup of pasta water on the side.
  5. When pasta is still slightly hard in the middle, drain and add to vegetables. Toss together while over low heat. Add 1/2 cup Parmesan cheese and pasta water in small increments to create enough sauce to coat pasta and vegetables.
  6. Continue simmering until the pasta has softened to your liking.
  7. Remove the pot from heat, taste and season with more salt to taste. Top each serving with grated Parmesan, and red pepper flakes.

Autumn Vegetable Soup

Cooking With Co-Op Basics: Simple Vegetable Soup

Course: Main Dish, Soup

IMG_20160902_072416.jpg

Cuisine: Gluten-free, Vegan, Vegetarian

Servings: 4

 

Ingredients

  • 2 Tbsp extra virgin olive oil

  • 1 onion, chopped

  • 2 carrots, chopped

  • 1 celery stalks, chopped

  • 1 Bag Sno-Pac Mixed Vegetables (or vegetable of choice)*

  • 1 tbsp granulated garlic (bulk item)

  • 1/2 tsp Italian seasoning blend (bulk item)

  • 1 can diced tomatoes*

  • 3 cups vegetable, chicken, or beef broth

  • 1 tsp salt, to taste (bulk item)

  • 2 bay leaves (bulk item)

  • 1 pinch red pepper flakes (bulk item)

  • 1 tsp fresh ground pepper, to taste

  • 1 15 oz can white beans, rinsed and drained (reserve liquid separately) or 1 cup dried beans cooked up to 4 days prior (see note).*

  • 2 cups fresh kale roughly chopped with tough ribs removed separately and finely chopped

IMG_20161018_093944.jpg

*Indicates Co-Op Basics Item

Instructions

  1. Warm the olive oil in a large Dutch oven or pot over medium heat. Once the oil is shimmering, add the chopped onion, carrot, and celery and a pinch of salt. Cook, stirring often, until the onion has softened and is turning translucent, about 6 to 8 minutes.

  2. Add the granulated garlic and Italian Seasoning. Cook until fragrant while stirring frequently, about 1 minute. Pour in the diced tomatoes and frozen vegetables and cook for a few more minutes, stirring often.

  3. Pour in the kale stems, broth and the water. Add 1 teaspoon salt, 2 bay leaves and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer.

  4. Cook for 15 minutes, then remove the lid and add the great northern beans and the chopped kale. Continue simmering for 10 minutes, until the greens have softened to your liking.

  5. Remove the pot from heat, then remove the bay leaves. Taste and season with more salt and pepper if needed.

 

Note on cooking beans: Soak beans overnight in enough liquid to cover 3-4 inches above beans. Drain. Slow cook with enough water to cover by 2 inches. To maximize effort, consider cooking enough beans for multiple meals and freezing or refrigerating extra. Beans will keep 4-5 days in the refrigerator. Alternative uses include bean spread or hummus, adding to salads, or bulking up sauteed vegetables or to compliment meat or grains.

 

Flavor Alternatives: this recipe is meant to be adapted to your own tastes and mood so you don't get bored. Consider substituting other seasoning blends (curry powder, garam masala, herbs de provence) to change the flavor profile. Wilty greens that you think are too soft for salad or peeled stems of broccoli, stems of collards, mustards or other greens can be substituted for the kale. Any other preferred frozen vegetable can be substituted.

 

For a heartier version and if your budget allows, add 2 cups diced potatoes or sweet potatoes or other root vegetables in during step 3. Or 2 cups pre-cooked pasta or grains (barley or rice) can be added during the final 5 minutes of the simmer. Add an additional teaspoon of salt to accommodate these additions.

Universal Winter Squash Stew

Squash Saute.jpg

 

Cooking With Co-Op Basics: Squash & Chickpea Stew

Course: Main

Serves 4

Vegan, Gluten Free

This recipe was created for my monthly Cooking with Co-Op Basics class at Mississippi Market. I've left the brands and prices just in case someone out there is interested.

As with all the recipes I teach here, it is meant to be adapted to what is on sale or in season.

Ingredients:

1 Butternut, Acorn, or other Fall Squash (1.5-2lbs or half a larger squash)

1 Small Onion, Diced - (about 4oz)

1C. (half a package) Sno-Pac Mixed Vegetables (corn, carrot, green bean, sweet pea)*

1 15 oz Can Diced Roasted Tomatoes (or Co-Op Basics pasta sauce if on sale)

1 5.4oz Can Native Forest Organic Coconut Cream

1/2C. (about 4.5oz) Bulk Garbanzo Beans - this works out to about 1.5C cooked, drained & cooking liquid reserved (for slightly more money, sub one 15oz can Field Day Beans)*

1/2 tsp + 1/2 tsp Bulk Kosher or Sea Salt

1/4 tsp + 1 tsp Bulk Granulated Garlic

1tsp + 1 tbsp Bulk Powdered Ginger

2 tbsp soy sauce (Tamari if Gluten Free)

4 tbsp sunflower, peanut, or vegetable oil

2C. Bulk Long Grain Brown Rice - cooked*

 

*Indicates Co-Op Basics Item

Preparation:

Soak beans overnight in enough liquid to cover 3-4 inches above beans. Drain. Slow cook with enough water to cover by 2 inches. To maximize effort, consider cooking enough beans for multiple meals and freezing or refrigerating extra. Beans will keep 4-5 days in the refrigerator. Alternative uses include bean spread or hummus, adding to salads, or bulking up soups and stews.

Preheat oven to 425F

Slice winter squash into rings or half and slice into half rings about 1 inch thick. If you are nervous about cutting into the thick skin of the squash, place your hand on the top of the knive and rock the handle back and forth in a saw-like motion to cut off the base and give you a flat surface to use while you cut the squash in half.

Cut off skin if squash is not an acorn, carnival, or delicata squash. Remove center pulp and seeds. Rinse seeds and set aside.

Dice the squash into 1/2-1" pieces. Toss in a bowl with 2 tbsp oil and place on baking sheet in a single layer with some space empty for seeds later. Sprinkle with 1/2 tsp salt, 1/4tsp garlic granules and 1/2 tsp ginger. Place in oven on upper-middle shelf. Place seeds into oiled bowl and set aside.

While squash is roasting - prepare the sautée:

Heat remaining 2 tbsp oil in a large sautée or sauce pan over medium heat. Sautée onion until soft. Add frozen vegetables and remaining salt, ginger and garlic. Sautée 2-3 minutes until bottom of pan begins to brown and reduce heat to low. Stir in tomatoes, coconut cream, soy sauce, beans, and 1/2 cup bean cooking broth. Simmer on low, stirring frequently until squash can be added.

Check squash pieces for doneness - a fork should be inserted easily. Add the seeds to the sheet pan and roast another 5 minutes. Remove pan from oven. Carefully move squash into sauce pan with other ingredients, saving seeds for garnishing.

Add additional bean broth to thin the saute to desired consistency (some people like a thicker sauce).

Serve over rice. Sprinkle squash seeds to garnish. Salt & Pepper to Taste

Stock up & store: most winter squashes will last months in a cool dark cupboard!

Stock up & store: most winter squashes will last months in a cool dark cupboard!

Notes & Alterations:

Flavor Alternatives: this recipe is meant to be adapted to your own tastes and mood so you don't get bored. Crushed red pepper flakes can be added for increased spiciness to taste. Wilty greens or diced stems of broccoli, collards, kale, mustards or other greens can be added with the beans. Any other preferred frozen vegetable can be substituted. This recipe can be turned into a soup by adding 2 cups of vegetable or chicken stock and an additional can of tomatoes.

Consider the following combinations instead of garbanzo beans, coconut cream, and ginger.

Navy Beans, 1 tbsp Dried Basil, 1/2 tsp Dried Thyme (or 1.5 tbsp Italian Seasoning). Garnish with parmesan cheese.

Black Beans, 1/2 tsp Ground Cumin, 1/2 tsp Ground Coriander. Garnish with cojita or cheddar cheese or salsa.

Garbanzo Beans, 1 tbsp + 1 tbsp Indian Curry Powder or 1 tbsp ground turmeric & 1 tbsp Garam Masala.

Or omit beans and keep the coconut cream, add 2 tbsp curry paste (green or red). Garnish with squeeze of lime and fresh cilantro or ground coriander.