Sweet Potato and Black Bean Stew

Another KindSoups creation.  I made it for Aruna and Suren and they really enjoyed it.  I only had chipotle chili powder, and used much less than I was supposed to, but it was still kind of spicy.  I toned it down with some unsweetened cocoa powder.  Also, served with yogurt and lime.  Very good and healthy overall. 

Ingredients

• 3 tbsps olive oil
• 3 large onions, diced
• 9 garlic cloves, minced
• 6 medium sweet potatoes, peeled and cubed
• 3 bell peppers, diced
• 3 cans black beans, drained (4.5 cups cooked)
• 3 cans diced tomatoes, undrained
• 6 cups vegetable broth
• 3 tbsps tomato paste
• 3 tbsps chili powder
• 1 tbsp cumin
• 1-1/2 tsps smoked paprika
• 1/2 tsp cayenne pepper (or more for spicier results)
• Salt and black pepper to taste
• Fresh cilantro, for garnish (optional)
• 
  
• 
  
• Instructions

• Heat olive oil over medium heat. Sauté onion and garlic 3-4 mins, until softened.
• Add sweet potatoes and bell pepper. Cook 5 mins.
• Stir in chili powder, cumin, smoked paprika, and cayenne. Cook 1 min.
• Add black beans, diced tomatoes, broth, and tomato paste. Stir well to combine.
• Bring to boil, then reduce heat and simmer 20-25 mins until sweet potatoes are
  tender.
• Season with salt and pepper. Garnish with fresh cilantro.

 

Chaat Masala

From Amrikan by Khushbu Shah

I have the ingredients, but haven’t made this spice mix yet.  I would try 1/4 of this recipe for starters!

INGREDIENTS:

1/2 cup cumin seeds

1/2 cup amchur

1/4 cup Kala namak (black salt)

1/4 cup Kashmiri red chili powder

1/4 cup tablespoons salt

1/4 cup ground black pepper 

DIRECTIONS:

1) In a small saucepan, toast the cumin seeds over low heat while stirring constantly until they start to darken and smell super nutty, about 1 minute.  

2) Transfer to a spice grinder or mortar and pestle and crush into a powder.

3) In a jar, combine the cumin powder with the other ingredients.  Transfer to an airtight container and seal well. 

Tamarind Chutney

From Amrikan by Khushbu Shah

Haven’t tried these yet, but I just got tamarind concentrate, so I will!

INGREDIENTS:

1 cup pitted dates (preferably Medjool)

1/4 cup tamarind concentrate

1 1/4 cups water, divided

3 Tbsp sugar

1/2 tsp salt

1 tsp Kashmiri chili powder

1 tsp ground cumin

DIRECTIONS:

1) Combine the dates, tamarind, 1/2 cup water, sugar and salt in InstaPot or microwave-save bowl.  Cook for 3 minutes on high pressure in IP or cover and microwave for 3 minutes, stir and re-cover, and microwave another 3 minutes.

2) Transfer the date mixture to a blender and add the chili powder, cumin and remaining 3/4 cup water and blend until smooth.  Let cool before serving.

TO PREPARE TAMARIND CHUTNEY WITH AMCHUR:

INGREDIENTS:

1 cup pitted dates

1/4 cup amchur

1.5 cups water, divided

3 Tbsp sugar

1/2 tsp salt

1 tsp Kashmiri chili powder

1 tsp ground cumin

Same directions as above, including the amchur in the microwave step. 

Cilantro Mint Chutney

 From Amrikan by Khushnu Shah

Haven’t made this yet, but I will !!

Ingredients:

1 bunch cilantro, leaves and stems

1/2 bunch mint, leaves and stems

1.5 green serrano peppers

3 Tbsp lemon juice

1 Tbsp natural unsalted peanut butter or 3 Tbsp roasted peanuts (best if skinless)

1.5 Tbsp sugar

1 tsp salt

DIRECTIONS:

Combine all the ingredients in a blender and blitz until smooth.  If it’s too thick, add a teaspoon of water at a time.

Masala Veggie Burgers

From Amrikan by Khushbu Shah

These are good veggie burgers that you can make pretty spicy by adjusting the Kashmiri red chili powder. I prepared them in the oven at about 400 degrees.  If you do that rather than pan fry, be sure to let them cook for long enough to maintain their shape before flipping them.  They should look toasted on the outside. 

Makes about 12 patties 3-4”

INGREDIENTS:

3 small red potatoes boiled and peeled (or microwaved)

1 medium sweet potato boiled and peeled (or microwaved)

15 oz black beans, drained and rinsed

2 carrots, peeled and grated

3/4 cup frozen corn

3/4 cup frozen green peas

3 Tbsp oats (not steel cut)

1 Tbsp garlic paste or 3 garlic cloves, minced

1 Tbsp Garam Masala

2 tsp Kashmiri red chili powder (I used 1 and it was mildly spicy)

2 tsp sugar (I used 1 tsp)

1.5 tsp salt (I used 1 tsp)

Cheese optional

FOR ASSEMBLY:

Buns/ wrap

1/4 cup Tamarind Chutney

1/4 cup ketchup (didn’t use)

Lettuce, tomato, red or white onion slices

Can freeze before or after cooking

DIRECTIONS:

 1) Mash the potatoes and black beans until mostly smooth (I used a food processor to shred the carrots, then change to the blade to mix and added the rest of the ingredients).  It should be easy to form into patties with your hands.

2) Fold in carrots, corn, peas, oats, garlic, garam masala, chili powder, sugar and salt and mix until well combined.  Form about 12 patties, each 3-4” in diameter.  If it’s not holding together well, add more oats.

3) I baked at about 400 - probably about 15 minutes on one side and 5 minutes on the other.  If you flip too soon, they fall apart.  Book instructs you to heat a bit of oil in a large nonstick skillet or griddle over medium high heat; place 2-4 patties in the pan.  Cook until browned on the bottom, about 3 minutes, then the other side for 3 minutes or so.  The outside should be somewhat crispy while the interior remains soft.  To melt cheese, add a slice on each patty and add a splash of water to the pan and cover for about 30 seconds. 

4) Wipe the pan before griddling the buns.  Butter the buns generously and cook, buttered sides down over medium heat until crispy. 

5) In a small bowl, mix together the tamarind chutney and ketchup, if using.  Spread it on the bun, put the burger on, top with lettuce, tomato, onion.  

ENJOY! 

Pumpkin Ice Cream

 https://www.forksoverknives.com/recipes/vegan-desserts/pumpkin-ice-cream/

Love the savory taste, but it freezes so hard that I had to leave it in the fridge instead of the freezer.  Might try a different silken tofu, or add banana or soy milk.  But wouldn’t mind the same recipe and just leave in the fridge as more of a pudding than ice cream.  

INGREDIENTS

• ¼ cup pure maple syrup
• 2 tablespoons finely chopped pitted whole dates
• 1 15-oz. can pumpkin
• 1 14-oz. package firm, light silken-style tofu
• 1 teaspoon pure vanilla extract
• ½ teaspoon ground cinnamon

INSTRUCTIONS

• In a small saucepan bring maple syrup and dates just to boiling. Remove from heat. Cover and let stand for 20 minutes.
• In a blender or food processor combine date mixture and the remaining ingredients. Cover and blend or process until smooth. Transfer to a bowl; cover and refrigerate 4 to 24 hours.
• Freeze chilled mixture in a 1½- or 2-quart ice cream maker according to the manufacturer’s directions. Serve immediately for a soft-serve ice cream or freeze at least 2 hours for a scoopable ice cream.

Crispy Chickpeas in Amchur Ranch Salad

 From Amrikan by Khushbu Shah

I've only made the crispy chickpeas so far, and they were great.  Best straight out of the oven when they are crispy on the outside and creamy on the inside.  For the next few days, I used them to top veggies and salads, and they were very good ... but not like initially! 

I'll probably try the ranch dressing because I really like amchur, but likely without a lot of mayo.

INGREDIENTS: 

Crispy Chickpeas

15 oz chickpeas, drained and rinsed (maybe save the liquid for the dressing?)

1 Tbsp olive oil

2 tsp Garam Masala

1/2 tsp salt

AMCHUR RANCH: (make 1/2 at most; can stay in fridge for at least a week, 'do not freeze')

1 cup mayo

1/2 cup sour cream or plain full fat Greek yogurt

1-2 Tbsp minced fresh parsley

2 tsp garlic paste or 2 garlic cloves, minced

2 tsp amchur

1.5 tsp dried chives

1/2 tsp kalonjig (nigella seeds), optional

Salt and ground black pepper to taste

SALAD:

2-3 romaine lettuce heart, chopped (or red leaf lettuce or 'Little Gem')

1 pint cherry tomatoes, halved

1/2 red onion, thinly sliced

2 Persian cukes, sliced

1/4 cup sunflower seeds (optional)

DIRECTIONS:

Preheat oven to 425; line a baking sheet with parchment.

Pat the chickpeas dry and add oil, garam masala, and salt.  Toss. Spread in a single layer and bake for 35-40 minutes, until crispy.  Cool completely.

For the dressing, combine mayo, sour cream, parsley, garlic, amchur, chives, nigella, salt and pepper.  Whisk until well combined.  Can thin out with a little bit of milk or water, if desired. 

Toss salad, top with chickpeas, toss with dressing. 

Malai Broccoli (and other vegetables)

From American by Khushbu Shah

Note that it's best to refrigerate the yogurt-covered veggies for several hours.

1/2 cup plain full fat Greek yogurt

4 oz full fat cream cheese at room temperature (didn't use, but added some tahini for texture; might try something else instead next time)

2 garlic cloves minced or 1.5 tsp garlic paste

1/2 inch fresh ginger, grated, or 1.5 tsp ginger paste

1/2 tsp Garam Masala

1/2 tsp white pepper

1/4 tsp ground black pepper

1/4 tsp ground cardamom

1/4 tsp sugar

salt to taste

1 large head broccoli, cut into florets (about 4 cups)

(Also added 1 sweet potato, microwaved, then diced; she also mentioned butternut squash or carrots)

Oil for greasing 

DIRECTIONS:

Mix the yogurt and cream cheese and stir until smooth.  Mix in the garlic, ginger, garam masala, white and black pepper, cardamom, sugar and salt.

Add the broccoli and toss to coat.  Cover and refrigerate for at least 30 minutes, ideally a few hours.

Preheat the oven to 450; coat a rimmed baking sheet with a thin layer of oil or parchment.

Speed the veggies evenly across the prepared sheet and bake for 20-25 minutes, flipping the florets halfway through, until the broccoli is tender.  

Move the baking sheet up to the top rack, turn the oven to broil, and broil the broccoli for 2-3 minutes, watching closely so that the florets develop a light char and crispy edges but do not burn.

Cabbage Nu Shaak

From Amrikan 125 Recipes from the Indian American Diaspora  by Khushbu Shah 

This literally took 5 minutes to prepare and is good combined with lots of other foods.  I had it with veggies and roasted chickpeas.  It's great on salads or sandwiches.  I used one small head of cabbage and a more generous amount of the spices than called for.  I did end up using the full teaspoon of salt.  At the time, I didn't have Kashmiri red chili powder, but the Aleppo powder I had from Shafa spice was a good substitute, as well as some crushed red chili pepper and sweet paprika.  I added broth to soften the cabbage, and would do that again.

INGREDIENTS:

1.5 Tbsp neutral oil

small head green cabbage shredded

1 tsp salt

1 tsp ground turmeric

1/4 tsp Kashmiri red chili powder

(and I added ~1/4 cup broth)

DIRECTIONS:

Heat the oil over high heat.  Add the cabbage, salt, turmeric and mix well.  Sauce for about 5 minutes, stirring constantly, and adding broth if needed to help soften the cabbage.  Stir in the chili powder and cook for another minute.  DONE! 

Lentil bolognese

https://www.gimmesomeoven.com/lentil-bolognese/#tasty-recipes-82877 

DESCRIPTION

This hearty lentil bolognese recipe is naturally gluten-free (depending on the pasta) and vegan and simmered with the most delicious bold and savory flavors.  Added some Aleppo pepper powder - perfect! Vegan without the Parmesan cheese.

Another favorite recipe of mine, Wild Rice Soup, is also from this website, so I’ve added it to my favorites of love and lemons and cookie and kate. 

Prepared for nutrition on a budget talk - can be adapted for lower cost without the mushrooms.  Can add in other veggies.

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INGREDIENTS

SCALE

• 1 tablespoon olive oil
• 1 small white onion, very finely diced
• 1 medium carrot, very finely diced
• 1 celery stalk, very finely diced
• 8 ounces baby bella mushrooms, very finely diced
• 6 large cloves garlic, minced
• 1/2 cup dry red wine (used red cooking wine)
• 2 cups vegetable broth
• 3/4 cup brown or green lentils, rinsed and drained
• 1 (28-ounce) can fire-roasted crushed tomatoes
• 1 (6-ounce) can tomato paste
• 1 bay leaf
• 1/2 teaspoon each: crushed red pepper flakes, dried thyme, dried oregano, smoked paprika
• 1/3 cup milk (dairy or plant-based) (didn’t use any)
• 2 tablespoons balsamic vinegar
• toppings: chopped fresh basil and freshly-grated Parmesan
• 1 pound uncooked pasta (she used pappardelle, I used rotini)

Cook Mode Prevent your screen from going dark

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INSTRUCTIONS

1. Sauté the veggies. Heat the olive oil in a large stockpot over medium-high heat. Add the onion, carrot, celery and sauté for 6 minutes, stirring occasionally. Add the mushrooms and garlic and sauté for 5 minutes, stirring occasionally.
2. Deglaze. Add the red wine and stir to combine, using a wooden spoon to scrape up any browned bits that may have stuck to the bottom of the pot. 
3. Simmer. Add the vegetable broth, lentils, crushed tomatoes, tomato paste, bay leaf, crushed red pepper flakes, thyme, oregano, smoked paprika, and stir to combine. Continue cooking until the sauce nearly reaches a very low simmer. Reduce heat to low (or whatever temperature is needed to maintain a very low simmer) and cover. Simmer for 25-30 minutes or until the lentils are tender, stirring the sauce once every 10 minutes.
4. Cook the pasta. Cook the pasta in a large pot of generously-salted boiling water until it is *just* al dente. (Avoid overcooking the pasta.) Reserve 1 cup of the starchy pasta water, then drain the pasta.
5. Season. Remove and discard the bay leaf. Stir in the milk and balsamic vinegar until combined. Taste and season the sauce with however much salt and pepper is needed. If the sauce is too acidic, you’re welcome to also add in a few teaspoons of sugar. If the sauce seems too thin, add in some of the reserved starchy pasta water or extra milk as needed.
6. Serve. Serve warm with the al dente pasta, garnished with lots of basil and Parmesan, and enjoy!

 

White Bean Ragout

https://www.onceuponachef.com/recipes/summer-white-bean-ragout.html#tabrecipe

I didn't believe that any recipe could REALLY take only 15 minutes, but I think it did!  Healthy meal made with items you probably already have available.  

I used less oil and salt, and used Northern beans from cans, and fresh cilantro and mint, because that's what I had.  Can always add some hot sauce if you'd like.  Served it over brown rice.

 Searching for a meatless main that doesn’t compromise on flavor? This hearty white bean ragout is the answer.

Servings: 4 to 6 - I'd say 4 if it's the main course. 

Prep Time: 15 Minutes

Cook Time: 15 Minutes

Total Time: 30 Minutes

INGREDIENTS

• ¼ cup extra virgin olive oil
• 1½ cups chopped yellow onions, from one large or two small onions
• 3 large cloves garlic, minced
• 1 pint cherry or grape tomatoes, halved
• ½ pound dried cannellini beans, soaked and cooked or two 15-ounce cans, drained and rinsed (see notes)
• 1½ cups low-sodium chicken or vegetable broth
• 1½ teaspoons tomato paste
• 1½ teaspoons balsamic vinegar
• Salt and pepper
• 2 tablespoons chopped fresh basil
• 2 tablespoons chopped fresh mint

INSTRUCTIONS

1. Heat the oil in a large pan or Dutch oven over medium heat. Cook the onions, stirring frequently, until soft and translucent, about 8 minutes. Add the garlic and cook one minute more. Do not brown.
2. Add the tomatoes, beans, chicken broth, tomato paste, and balsamic vinegar. Season with salt and pepper to taste. (I use about 1 teaspoon salt and ¼ teaspoon pepper, but it depends on what type of beans you use; canned will have some salt already.) Bring to a simmer and cook, uncovered, until tomatoes are slightly softened but still hold their shape, 3 to 5 minutes. Taste and adjust seasoning, if necessary. Note that the sauce may have a pronounced vinegar flavor initially, but it will mellow out. Right before serving, stir in the fresh basil and mint. Transfer to serving dish, garnish with more fresh herbs if desired, and serve hot.
3. Freezer-Friendly Instructions: This dish can be frozen in an airtight container for up to 3 months. Thaw in the fridge overnight and reheat in the microwave or on the stovetop before serving.
4. Note: I suggest using dried beans if you can—they're easy to cook and offer a better texture—but canned beans will work fine in a pinch. Just be sure to use a brand you're familiar with. I've had good results with Goya, but others, particularly some organic brands, can be mushy because they don't contain firming agents. If you want beans with a nice bite and wish to avoid additives, soaking and cooking the beans yourself is the best option.
5. To soak and cook dried cannellini beans: Rinse 1 cup of dried cannellini beans under cold water. Place them in a large bowl and cover with water by at least 2 inches. Let them soak for at least 8 hours or overnight (they will expand). Drain and rinse the beans before cooking. In a large pot, add the soaked beans and cover with fresh water by about 2 inches. Bring to a boil over medium-high heat, then reduce the heat to low and simmer, partially covered, for 1 to 3 hours, or until the beans are tender. Add more water if necessary to keep the beans submerged. Drain the cooked beans and they are ready to use.