legumes » Thrifty Living

Summer minestrone

Jul 092011

I tend to go through food phases (apparently having never outgrown them), and lately I have been in one of my frequent “soup” phases. I’ve been sticking with favourites like Greek lentil soup and Black bean & sweetcorn soup, but last night I had a hankering for minestrone.

This is a great hearty soup loaded with veggies, beans and pasta that is a meal in itself. A bit of crusty baguette goes nicely on the side. I like to add a couple of tablespoons of red lentils, because I really like the way that red lentils add body to soup. Fresh basil added when serving lends a nice flavour pop.

The type of veggies can be varied to suit… try green beans instead of peas, or add a bit of spinach. If using beans, add them at the start with the carrots and potato; for spinach, add during the last minute or so. I like my veggies diced fairly small, but if big chunks are your thing, feel free to do it that way and adjust cooking time as needed.

The type of beans can be varied as well; I used small white beans, but you can substitute a different type. Cooking the beans from scratch in my trusty Stanley and using homegrown veggies (well, the courgette and potato, anyway), made this a cheap as well as delicious soup.

Enjoy!

Summer minestrone

British		American
1 litre	vegetable stock or bouillon	4 cups
1 tablespoon	tomato puree (tomato paste)	1 tablespoon
3 tablespoons	red lentils	3 tablespoons
2 tablespoons	olive oil	2 tablespoons
45g	onion, finely chopped	1 small
2 cloves	garlic, minced	2 cloves
250g	finely chopped fresh tomatoes	1 cup
35g	small pasta shapes	1/4 cup
55g	new potatoes in small dice	1/3 cup
45g	peeled carrots in small dice	1/3 cup
35g	celery in small dice	1/3 cup
100g	courgette (zucchini) in small dice	3/4 cup
45g	fresh or frozen green peas	1/3 cup
110g	dried small white beans, cooked	generous 1/2 cup
	(or substitute a 400g (14oz) can, drained & rinsed
to taste	salt	to taste
1/4 cup	minced fresh basil	1/4 cup

1. Combine vegetable stock and tomato puree (tomato paste) in a large saucepan and bring to a boil over high heat. Add red lentils, cover and lower heat to keep at a gentle boil. Cook for 20 minutes until lentils are soft.

2. Meanwhile, heat olive oil in a heavy skillet (I use cast iron) over medium-low heat and saute onion for five minutes. Add garlic and continue to saute for another minute. Next add tomatoes and cook until tomatoes begin to break down and form a puree. Add this mixture to the simmering vegetable stock (it’s okay to add it even if the lentils haven’t yet cooked for 20 minutes).

3. Whilst the vegetables are sauteeing, bring a medium pot of water to the boil. Add about a tablespoon of salt, then add pasta and cook according to package directions. Drain and set aside.

4. When the lentils are soft, start adding the veggies. First add potatoes, carrots and celery and cook for two minutes. Then add courgette (zucchini) and cook for another four minutes. Add peas and continue to cook for an additional four minutes, or until veggies are tender.

5. Add cooked pasta and beans and heat through. Add salt to taste.

6. To serve, ladle soup into bowls and top with fresh minced basil.

Makes two generous (meal-sized) servings.

Veggie haggis perfection

Jan 262011

In celebration of Burns Night (January 25th) I decided to again try making homemade veggie haggis. My first attempt turned out pretty well, but was too moist. Second try resulted in a haggis a lot like a commercial vegetarian haggis, though a bit dry.

Third attempt, this past weekend… veggie haggis perfection!

Now again I hear you asking the question… why would a vegan seek to recreate a Scottish speciality traditionally made with sheep innards and oatmeal? And again I answer: because it tastes really good, and it’s a very thrifty dish.

Veggie haggis is made from oats, lentils, mushrooms, onion, tomato and seasonings. It’s steamed for three hours, then finished in the oven to give it a crispy top. (The last step being optional, but really good.)

In case you haven’t read my previous haggis posting, I will again share the source for the recipe I based my haggis on: the 1904 book Reform cookery book: Up-to-date health cookery for the twentieth century by Mrs. Jean Oliver Mill, which was brought to my attention by Nac Mac Vegan.

And for those of you who are wondering what Burns Night is all about, why it’s a celebration of the life and poetry of the Scottish poet Robert Burns. The very same one who wrote Auld lang syne. And Address to a haggis, of course.

Vegetarian haggis

British		American
45g	red lentils	3-1/2 tablespoons
70g	uncooked porridge oats (oatmeal)	2/3 cup
1 teaspoon	margarine	1 teaspoon
50g	raw mushrooms, minced	2/3 cup
40g	onion, minced	1/3 cup
60g	fresh tomato, minced	1/3 cup
1 tablespoon	ketchup	1 tablespoon
1 teaspoon	Marmite	1 teaspoon
2 tablespoons	boiling water	2 tablespoons
	salt & pepper to taste
42g	vegetarian suet	1-1/2 ounces

1. Cook lentils in water in a small saucepan until tender and beginning to fall apart, about 20 minutes.

2. Meanwhile, in a heavy skillet (I use cast iron) over low heat, dry toast the oats until lightly browned. Remove to a mixing bowl.

3. Heat margarine in same skillet and saute onion and mushrooms until soft, about 5 to 7 minutes.

4. Add tomato and continue to cook until tomato softens, another few minutes.

5. Add cooked vegetables to oatmeal and mix well. Dissolve Marmite in 1 tablespoon of boiling water and add to mixture, along with ketchup. Add additional tablespoon on water, and season with salt & pepper to taste. Thoroughly mix in vegetarian suet.

6. Spoon haggis into a ceramic bowl or dish, and cover with foil. Steam over simmering water for three hours.

7. Remove dish from steamer. Brush top of haggis with a bit of vegetable oil, then put in a hot oven to lightly brown the top.

Makes two generous servings.

Chana daal with fresh spinach and more!

Nov 152010

Tonight felt like curry night, and I was really in the mood for daal.

Our local takeaway does a delicious tarka daal, but none of my homemade ones have ever come close.

Until tonight, that is.

This is a recipe I clipped from a newspaper awhile back: Chana daal with fresh spinach. It is courtesy of Sam Hackett, co-owner of the Thali Cafe restaurants in Bristol.

It was creamy and delicious, and very more-ish. The kind of dish that makes you want to lick the plate after.

It was served with potato cutlets stuffed with peas from Madhur Jaffrey’s World of the East Vegetarian Cookery; a simple carrot salad from the same book; Mr Thrifty’s onion salad; basmati rice; papadums and chutneys.

A most delicious Indian meal!

Chana daal with fresh spinach

British		American
90g	chana daal, soaked for two hours	1/2 cup
840ml	water (approximately)	3-1/2 cups
1/2 teaspoon	salt	1/2 teaspoon
1/8 teaspoon	cayenne pepper	1/8 teaspoon
1/8 teaspoon	turmeric powder	1/8 teaspoon
1/8 teaspoon	cumin powder	1/8 teaspoon
1/8 teaspoon	coriander powder	1/8 teaspoon
1-1/2 teaspoons	tamarind paste*	1-1/2 teaspoons
1/2 teaspoon	sugar	1/2 teaspoon
1-1/2 teaspoons	vegetable oil	1-1/2 teaspoons
1/8 teaspoon	black mustard seeds	1/8 teaspoon
1 clove	garlic, finely chopped	1 clove
1 handful	fresh spinach leaves, finely sliced	1 handful

1. Boil 1-1/2 cups water and salt in a pan.

2. Add the soaked (and drained) chana daal, cover the pan and cook over a medium flame for 30 minutes.

3. Add cayenne, turmeric, cumin, coriander, sugar and tamarind paste. Stir well and allow to simmer, uncovered, for another hour or more. Stir regularly and add boiling water as needed as the daal cooks and thickens. It will be thicker on the bottom than it looks on top, so don’t neglect stirring! The longer it cooks, the more creamy it will get.

4. When daal has finished cooking, heat vegetable oil over low heat and add mustard seeds and garlic.

5. When hot, add the oil mixture to the simmering pot of daal and mix.

6. Add spinach and keep covered for two minutes while the daal continues to simmer. Cook uncovered for five more minutes.

Makes two servings.

* I bought tamarind paste from Waitrose

Creamy coconut chickpea soup

Nov 092010

The weather has taken a cold turn these past couple of days, and that’s put me in the mood for soup!

This creamy and delicious chickpea soup is a favourite. The coconut milk makes it very rich and satisfying, and the combination of spices gives a complex flavour.

I originally snagged the recipe online, though I’m not sure from where. It was called “Rudi’s Soup”, and all I can say is, Thanks, Rudi, for concocting such a fabulous belly-warming delight.

The ingredients list may look long, but it’s mostly spices.

If you’re starting with dried chickpeas, use 110g (generous 1/2 cup), soaked overnight and cooked until tender. Or use a 400g / 14oz tin, drained & rinsed.

Creamy coconut chickpea soup

British		American
1 tablepoon	rapeseed oil (canola oil)	1 tablepoon
1/2 teaspoon	whole cumin seeds	1/2 teaspoon
1	bay leaf	1
2	whole green caramoms	2
1	whole clove	1
60g	chopped onions	1/2 cup
1 tablespoon	minced garlic	1 tablespoon
1/2 tablespoon	grated fresh ginger	1/2 tablespoon
1/2 teaspoon	turmeric	1/2 teaspoon
1/2 teaspoon	ground coriander	1/2 teaspoon
1/2 teaspoon	ground cumin	1/2 teaspoon
1/4 teaspoon	paprika	1/4 teaspoon
1/8 teaspoon	freshly ground pepper	1/8 teaspoon
pinch	cayenne	pinch
240g	cooked chickpeas	1-1/2 cups
150g	diced fresh tomatoes	3/4 cup
250ml	vegetable stock or bouillon	1 cup
200ml	coconut milk	6-1/2 ounces
	(or 50g sachet creamed coconut plus water to equal 200ml)
	salt to taste
	chopped fresh coriander (cilantro) for garnish

1. Heat oil in a heavy saucepan over low heat. Add cumin seeds, bay leaf, cardamoms and clove. When the seeds begin to crack, add the chopped onions and saute until golden brown, about five minutes. Stir in the garlic and ginger. Saute for one minute. Remove and discard bay leaf.

2. Add turmeric, coriander, cumin powder, paprika, pepper and pinch of ground cayenne pepper. Be careful not to burn the spices!

3. Add chickpeas to the saucepan. Add diced tomatoes, vegetable stock and salt to taste. Simmer, partially covered, on low heat for half an hour.

4. Remove half the chickpeas from the saucepan, and blenderise with the coconut milk until smooth. Pour the blended mixture back into the pan simmer an additional 15 to 20 minutes. Adjust seasoning with salt to taste. Serve hot, with chopped cilantro leaves as a garnish.

Makes two servings.

Slow cooker TVP chili

Nov 022010

This is a delicious and easy chili for the slow cooker. It’s not quite a throw-it-all-in-and-turn-on-the-slow-cooker recipe, but close. The onion & garlic is sauteed first to give the chili extra flavour, and the cumin seeds are toasted. These extra steps don’t take much time, but the end result make them well worth the effort.

For the uninitiated, TVP (textured vegetable protein) is a meat substitute made from defatted soy flour (I realise that does not sound especially appetising, but have faith). It comes in dry form, as either chunks or granules (this chili uses granules). TVP doesn’t have a lot of flavour on its own, but absorbs the flavours of other ingredients. The texture is very similar to mince (ground meat), except much cheaper and healthier. I buy mine from Holland & Barrett, where it’s called “soya protein mince”. You’ll probably want to ensure that the TVP you buy is made from non-genetically modified soybeans. The last time I bought TVP (about a year ago) from H&B, they assured me it was made with non-GM soy, but this may have changed; it’s worth checking before you buy.

Toasting the cumin seeds really brings out the flavour, so don’t skip this step.

Raw red peppers can be substituted for the roasted ones (if you must), in which case saute them with the onion in step one.

If you’re cooking beans from scratch, start with 110g (generous 1/2 cup) of dry beans. You can let Stanley cook them the day before (or overnight), if you like.

There are a couple of tablespoons of Puy (continental) lentils in the chili as well, because… well… lentils *rock* in chili.

Chili is great served with toppings such as spring onions, vegan sour cream, vegan cheese, fresh tomatoes, fresh coriander (cilantro), diced avocado, pickled jalapenos, and so on.

Serve with rice, garlic bread or tortilla chips, and a side salad.

Slow cooker TVP chili

British		American
1 tablespoon	olive oil (or oil from sundried tomatoes or roasted peppers)	1 tablespoon
90g	onion, diced	3/4 cup
3 cloves	garlic, finely chopped	3 cloves
1 teaspoon	cumin seeds, toasted & lightly crushed*	1 teaspoon
1 teaspoon	mild paprika	1 teaspoon
1 teaspoon	sugar	1 teaspoon
3/4 teaspoon	oregano	3/4 teaspoon
3/4 teaspoon	salt, or to taste	3/4 teaspoon
1/2 teaspoon	coarsely ground peppercorns	1/2 teaspoon
1/8 teaspoon	cayenne, or to taste	1/8 teaspoon
400g tin	chopped tomatoes	14 oz can
400g tin	kidney beans, drained & rinsed	14 oz can
	(or 1-1/2 cups of cooked kidney beans)
90g	roasted red pepper, diced	3/4 cup
45g	dry TVP granules	1/2 cup
2 tablespoons	Puy lentils (or other lentils)	2 tablespoons
375ml	water	1-1/2 cups
	Toppings of choice: vegan sour cream, spring onions, shredded vegan cheese, fresh coriander (cilantro), chopped fresh tomato, etc.

1. Saute onion in oil for 5 minutes, until softened. Add garlic and continue to saute for another minute.

2. Add toasted & crushed cumin seeds, paprika, sugar, oregano, salt, pepper and cayenne and mix well. Turn off heat.

3. In slow cooker, combine tomatoes, drained & rinsed kidney beans, roasted red pepper, TVP, lentils, water and sauteed onion mixture.

4. Cover and cook on low for 4 hours.

Makes four servings.

* Toast cumin seeds in a heavy skillet (I use cast iron) over medium heat for a few minutes, until fragrant. Remove to mortar and crush lightly with pestle.

Spicy butterbean burgers

Jun 202010

Butter bean burgers
I’ve finally discovered the secret to great bean burgers.

A lot of beans burgers are too soft and mushy, and squish out of the bun when you’re eating them. (Remember: mush burgers aren’t us.)

You can make a bean burger firmer by adding wheat gluten, but I must admit I’m not a fan of bean burgers with added gluten. They tend to be dry and the texture somehow just doesn’t seem right.

The solution to mushy bean burgers is an easy one. Don’t make them too thick, coat them with cornmeal and make sure you cook them long enough to form a nice crunchy crust. I’ve found the best way to achieve this is to first pan fry them in a small cast iron griddle, then place them, griddle and all, in the oven to finish them off.

These butterbean burgers are delicious and have just a bit of heat from the jalapenos. Thanks to happy vegan face, whose recipe I adapted.

The original recipe called for saltine crackers, which aren’t available here in the UK. However, I’ve found that Doriano crackers — available in supermarkets — are very similar to saltines, and work beautifully in this recipe. I also added ground raw cashews for a protein boost, as well as a bit of arrowroot to help bind the burgers.

You can either use a 400g (14oz) tin of butter beans, or cook your own from scratch. If cooking from scratch, 110g of dried beans will make about the equivalent amount of a tin.

Spicy butterbean burgers

British		American
1 tablespoon	olive oil	1 tablespoon
60g	red pepper, finely diced	1/2 cup
60g	onion, finely diced	1/2 cup
1 clove	garlic, minced	1 clove
400g tin	butterbeans	14 oz can
	(or 1-1/2 cups of cooked butterbeans)
70g	saltine-type cracker crumbs (I use Doriano)	3/4 cup
1/4 cup	raw cashews, finely ground	1/4 cup
2 tablespoons	nutritional yeast	2 tablespoons
3 slices	pickled jalapeno peppers	3 slices
2 tablespoons	water	2 tablespoons
1 teaspoon	arrowroot	1 teaspoon
to taste	salt & freshly ground pepper	to taste
2 tablespoons	cornmeal	2 tablespoons
	olive oil for frying

1. Saute red pepper, onion and garlic in olive oil for 10 minutes, until vegetables are soft.

2. Meanwhile, mash butterbeans. Crush crackers into crumbs (I use a blender). Mix together butterbeans, cracker crumbs, ground cashews, nutritional yeast and jalapenos.

3. Add the cooked vegetables to the bean mixture and combine well. Stir together the arrowroot and water, and add this to the burger mixture. Add salt and pepper to taste and combine well.

4. Form into five burgers, pressing mixture firmly.

5. Spread cornmeal on a plate and gently press each burger into cornmeal to lightly coat.

6. In a heavy frypan (I use cast iron), gently pan-fry burgers until golden on each side.

7. For an extra-crunchy outside, place burgers, frypan and all, into 160C (325F) oven for 20 minutes.

Makes five burgers.

Lentil taco salad

Jan 212010

Lentil taco salad

Although I usually use veggie mince to make taco filling, last night I wanted to make a less processed meal, and decided to use lentils as a base for making a taco filling.

The original idea was to make tacos and not taco salad. I found half a box of taco shells in the cupboard, and although their age was unknown (and with no “best before” date to guide me), I figured they’d be fine once they were heated in the oven.

Except they weren’t. Even after heating, they had a strange chemical taste and a stale, chewy texture. Bleurgh.

Fortunately, there was a fresh package of tortilla chips in the cupboard, and lentil tacos became lentil taco salad.

The lentil filling was really scrummy, and I wouldn’t hesitate to make it again. It’s a variation of this recipe from epicurious. This will become my standard taco filling, as I like it as much as the one made from veggie mince, and it’s cheaper and healthier to boot. I think I’m even going to try it next time I make my Mexican tortilla bake.

I used Puy (French) lentils, because I like the texture better than regular brown or green lentils. Puy lentils don’t have that mealy texture that other lentils have, and they don’t fall apart when cooked (provided they’re not overcooked).

I topped the salad with lettuce (in retrospect, that probably should have gone on the bottom, underneath the tortilla chips), tomato, vegan sour cream and vegan Cheddar cheese. I didn’t have any avocado in the house, but that would be a great addition, as would tomato or tomatillo salsa, spring onions, olives, fresh coriander (cilantro) or any other Mexican-type toppings.

Lentil taco salad

British		American
Taco filling
1 tablespoon	olive oil	1 tablespoon
60g	finely chopped onion	1/2 cup
60g	finely chopped red pepper	1/2 cup
1 large clove	garlic, minced	1 large clove
1-1/2 tablespoons	taco seasoning mix	1-1/2 tablespoons
100g	Puy lentils	1/2 cup
300ml	vegetable broth or bouillon	1-1/4 cups
To serve
2 cups	shredded lettuce	2 cups
90g	tortilla chips	3 ounces
	toppings of choice: salsa, avocado, tomato, spring onion, olives, vegan sour cream, vegan cheese, fresh coriander (cilantro), etc.

1. Heat oil in saucepan over medium heat. Cook onion and red pepper until vegetables begin to soften, 3 to 4 minutes. Add garlic and continue to saute another minute.

2. Add lentils and taco seasoning. Cook until spices are fragrant and lentils are dry, about 1 minute. Add broth or bouillon and bring to a boil. Reduce heat, cover and simmer until lentils are tender, 30 minutes to 40 minutes. Stir occasionally, and add a bit of boiling water if liquid has evaporated before lentils are cooked through.

3. When lentils are tender or almost tender, uncover and simmer until extra liquid has evaporated. (If you have a lot of extra liquid, uncover before lentils are completely tender, so you don’t overcook them.) The lentils should be tender but not falling apart.

4. Arrange half the lettuce on each of two plates. Top with tortilla chips, then with lentil mixture. Add toppings of choice.

Makes 2 servings.

Red lentil soup with carrots

Jan 062010

Red lentil soup2

Happy New Year!

On Sunday, Mr Thrifty and I went for a 10.5-mile (17km) hike. When we got back, we were in the mood for something belly-warming and tasty.

I decided to make a red lentil soup which turned out to be most delicious. I slightly modified this recipe from the New York Times.

I doubled the amount of tomato puree (tomato paste). I didn’t add lemon juice because I didn’t have a lemon in the house, and the soup was really tasty without it. But in case you want to add it, I’ve left it in as an optional ingredient.

We ate the soup with toasted sourdough French bread. Then we each had a big plate of roasted veg: brussels sprouts, oca and potatoes. Yummtastic!

Red lentil soup with carrots

British		American
1-1/2 tablespoons	olive oil	1-1/2 tablespoons
75g	finely chopped onion	1 small
1	clove garlic, minced	1
1/2 teaspoon	ground cumin	1/2 teaspoon
1/8 teaspoon	salt, plus more to taste	1/8 teaspoon
1/8 teaspoon	freshly ground pepper	1/8 teaspoon
1/16 teaspoon	cayenne pepper, or to taste	1/16 teaspoon
500ml	vegetable stock or bouillon	2 cups
250ml	water	1 cup
100g	red lentils	1/2 cup
1 medium	carrot, peeled and diced	1 medium
1 tablespoon	tomato puree (tomato paste)	1 tablespoon
2 tablespoons	minced fresh coriander (cilantro)	2 tablespoons
1 tablespoon	freshly squeezed lemon juice (optional)	1 tablespoon

1. In a medium pot, heat olive oil over low heat and saute onion for two minutes. Add garlic and continue to cook for two more minutes.

2. Add cumin, salt, pepper and cayenne, and saute an additional two minutes.

3. Add stock or bouillion, water, lentils, carrots and tomato puree (tomato paste). Cover and bring to a simmer. Cook over gentle heat for 30 minutes, stirring occasionally, until lentils are soft. Taste and add more salt if necessary.

4. Using an immersion blender, puree about half of the soup.

5. Stir in lemon juice (if using). Ladle into bowls and top with freshly chopped coriander (cilantro).

Makes 2 servings.

Matar mushroom, rajma chawal & more!

Nov 152009

Matar mushroom, rajma chawal, simla mirch bharata, aloo dum

Last night my father-in-law came over for an evening meal, and I decided to make curry.

Feeling bored with my usual repertoire of Indian food, I made some different things, all of which were extremely tasty and went over a treat.

On the menu was matar mushroom (mushroom & peas curry), rajma chawal (kidney bean curry), aloo dum (potato curry) and simla mirch bharata (bell peppers with garlic curry). Also rice, papadums, and store-bought samosas and pakoras.

The mushroom/pea, kidney bean and potato curries were all from a fab site I just discovered, Manjula’s kitchen. Not only does the website have full detailed recipes, but also video tutorials of “Auntie” Manjula demonstrating exactly how to make each dish. I know I will be visiting this site regularly.

The bell pepper curry was from one of my Indian vegetarian cookery books whose name escapes me at the moment.

A very successful meal and one which we be having again tomorrow as there were lots of leftovers. Thank you, Auntie Manjula!

Black bean-mushroom burgers with fresh salsa

Nov 082009

Black bean-mushroom burgers with fresh salsa

I made these burgers a few days ago, and they were delicious. Crumbly and mushy are the two biggest problems with veggie burgers, and these were neither.

These burgers held together fine in the pan. The texture wasn’t mushy (as bean burgers often are), but they were a bit soft, so I will be tweaking the recipe next time to add some firmness, perhaps with masa harina, or possibly substituting oatmeal for the stale bread crumbs.

The recipe is based on one from The New Vegetarian Grill and can be viewed here.

I served them with fresh salsa, whose Spanish name, pico de gallo, means rooster’s beak. The salsa is also excellent with corn tortilla chips. Be sure to use very tasty, ripe tomatoes.

Pico de gallo (fresh salsa)

British		American
225g	fresh tomatoes, diced	1 cup
40g	chopped onion	1/4 cup
1 clove	garlic, minced	1 clove
2 tablespoons	minced fresh coriander (cilantro)	2 tablespoons
1/8 teaspoon	salt, or to taste	1/8 teaspoon

1. Combine all ingredients in a bowl.

Older Entries

Thrifty Living

Summer minestrone

Summer minestrone

Veggie haggis perfection

Vegetarian haggis

Chana daal with fresh spinach and more!

Chana daal with fresh spinach

Creamy coconut chickpea soup

Creamy coconut chickpea soup

Slow cooker TVP chili

Slow cooker TVP chili

Spicy butterbean burgers

Spicy butterbean burgers

Lentil taco salad

Lentil taco salad

Red lentil soup with carrots

Red lentil soup with carrots

Matar mushroom, rajma chawal & more!

Black bean-mushroom burgers with fresh salsa

Pico de gallo (fresh salsa)

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