Triple Chocolate Banana Protein Muffins

~ lisaandfrancescook ~ Leave a comment

Triple Chocolate Banana Protein Muffins are one of my go to breakfast muffins. They taste like a great chocolate banana bread but with an ooey, gooey chocolate center and a hit of Dutch-processed cocoa to up the chocolate game. And did I mention that they happen to be gluten free? I mean, come on!

These Triple Chocolate Banana Protein Muffins will keep you going all morning long or for a healthy afternoon snack when dinner is hours away. When making these delicious muffins, it is essential to use VERY ripe, even black, bananas. These add lots of natural sweetness without adding a lot more sugar.

If you want to make these muffins a bit more tropical add 2 Tablespoons of unsweetened, finely shredded coconut to the mix before baking. These muffins can be frozen or refrigerated. I usually take out four muffins at a time which we go through in 2 days. Do zap the muffins before eating to re-gooify the chocolate centers. Sooooooo good!

RECIPE

YIELD: 12 standard size muffins

INGREDIENTS

3 medium bananas – VERY ripe, peeled and mushed leaving just a few whole bits of banana visible. If your bananas are really black, there will even be liquid.

1/3 cup dark chocolate vegan chips

1.75 cups of superfine almond flour (I like to mix blanched (without the skins) almond flour and natural (with the skins) almond flour for the best texture)

1/3 cup coarsely chopped walnuts

1/4 dark or light brown sugar

1/2 cup of your favorite protein powder (I like a Grass-fed vanilla protein powder)

2 Tablespoons peanut butter powder

2 Tablespoons Unsweetened Dutch Process Cocoa Powder (I like Valrhona but any good brand will work.)

2 Tablespoons finely shredded unsweetened coconut (Optional)

1 teaspoon pure vanilla extract

1 teaspoon baking soda

1/2 teaspoon baking powder

1/2 teaspoon kosher or sea salt

3 large eggs

1/4 cup of Refined Coconut Oil, melted and cooled slightly

Chocolate peanut butter or chocolate almond butter

DIRECTIONS

Preheat your oven to 400 degrees F. with a rack in the middle.

Line a muffin tin with parchment muffin cups (You could spray a non-stick pan instead of using the parchment, but I like the liners.)

In a large bowl, add the almond flour(s), nuts, chocolate chips, baking soda, baking powder, cocoa, salt, peanut butter powder and protein powder. Mix thoroughly.

In a separate medium bowl, add the eggs, brown sugar, mushed bananas and melted coconut oil. Whisk together to incorporate everything. Then add the wet ingredients to the dry ingredients. Mix until you no longer see bits of almond flour but don’t continue mixing after that. Allow the mixture to rest for 12 minutes to allow the almond flour to absorb all of the wet ingredients.

Using a 2 tablespoon scoop or measure, add this amount of batter to each muffin cup. It should fill about 1/2 of the muffin cup. Then add about 1 teaspoon of the chocolate almond or peanut butter to the center of each muffin. Fill the muffin cups to the top of the tin with the remaining batter.

Place the tin in the 400 degree oven for 6 minutes. Then turn the heat down to 375 degrees and continue baking for about 11 more minutes. Ovens vary so just watch it until you see how your oven does.

Remove the pan to a wire rack and allow the muffins to cool in the tin for 12 minutes. Then remove the muffins from the tin and place directly on the cooling rack to completely cool.

Once the muffins are cool, they can be store in plastic bags or stasher-type bags depending on how you plan on keeping them. I use three bags and refrigerate 2. We go through these every 2 to 3 days. Unless your house is very warm, the muffins can remain unrefigerated for 2 to 3 days without spoiling. Now enjoy!

Butter Bean Stew with Kale and Pasta

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You don’t have to be vegan to enjoy this rich, gently spicy Butter Bean Stew with Kale and Pasta. Rose harissa, thyme, rosemary and garlic will take this otherwise humble dish to the next level. The beans are dense and creamy, the pasta is slurpy and the sauce simply cries out to be slathered on a piece of crusty bread.

Rose harissa is a fragrant and mildly spicy North African chili paste featuring chili peppers, garlic, olive oil and rose petals. In addition to its slightly floral spiciness, rose harissa adds a glorious color to the sauce. These days, it can frequently be found in better grocery stores and is readily available online.

Butter Bean Stew with Kale and Pasta is perfect for these still chilly and damp winter days. And as if it weren’t enough to be hearty, delicious and healthy, the dish is made entirely in just one pot! Now who doesn’t like that!?

Butter Beans, which are also called lima beans can be found frozen and in jars. I’ve tried the ones in cans and thought that they were just awful. You could use any large white runner bean in this recipe. If you can find butter beans in jars, I strongly recommend that you keep a few jars in your pantry for a quick dinner.

Since the stew contains pasta, you don’t really need a carb, but we bake our own bread and I have rarely ever said no to a great piece of bread. This stew has everything, including an entire bunch of Dino kale (also called lacinato or cavolo nero) so no salad or side veg is necessary. This one-pot wonder comes together in about 35 minutes, which makes it perfect for weeknights. Be sure to keep a little of the water/bouillon mixture aside to add if you will have left-overs. The sauce does thicken even more as it sits.

RECIPE

YIELD: 4 generous servings

INGREDIENTS

1 Tablespoon avocado or Olive oil (I used some of the oil from the jar of sundried tomatoes)

1 large leek, washed and thinly sliced (White and light green parts)

4 cloves of garlic, peeled and minced

1 rounded teaspoon dried thyme

1 rounded teaspoon dried rosemary

1 teaspoon of kosher salt

1/3 to 1/2 cup of oil-packed sundried tomatoes, drained and chopped

1 Tablespoon all-purpose flour (If you are GF you could use cornstarch or potato starch)

About 2.5 cups of hot water (Keep about 1/2 cup aside to add as needed)

1 vegan bouillon cube, crumbled and dissolved in the hot water (You could use Better than Bouillon if you prefer.)

1/2 Tablespoon (1.5 teaspoons) Rose harissa

400 to 500g. cooked butter beans with their liquid, preferably from a jar (About 3 cups)

1/2 cup unsweetened vegan heavy cream (I like soy cream, but other plant-based cream should work.)

1 bunch of Dino kale (Also known as lacinato or cavolo nero) with the thick stems removed. Just tear or coarsely chop the kale.

1/4 cup nutritional yeast

2.5 sheets of fresh lasagna, torn into slurpable pieces (I have seen GF fresh lasagna in my store but have never tried it so I cannot vouch for it. But if you do use a GF pasta, and sub out the flour as suggested, this dish could be GF as well as vegan.)

DIRECTIONS

Heat the oil in a 5 quart pot or Dutch Oven over medium high heat. Add the leeks and 1 teaspoon of salt. Cook for about 4 minutes or until the leek has softened and just begun to brown around the edges.

Add the garlic, thyme and rosemary. I like to rub the dried spice between my hands to activate the oils. Stir through and cook for about 2 minutes or until fragrant.

The sundried tomatoes and flour go in next. Give everything a good stir and cook for 1 minute.

Stir in the water with the bouillon and bring everything to a boil. With the pot uncovered, reduce the heat to a simmer and cook for a couple of minutes until the sauce begins to thicken.

Then add the beans with their liquid, the rose harissa and the cooking cream. Stir through and cook for another couple of minutes.

Add in the chopped or torn kale and stir through for a couple of minutes. Once the kale has slightly softened, add the nutritional yeast and stir that through.

Now tear the lasagna into slurpable pieces and throw them into the pot.

Stir through. As soon as they soften, which only takes a couple of minutes, you are ready to enjoy!

Bucatini with Creamy Cabbage and Walnut Sauce

~ lisaandfrancescook ~ Leave a comment

I know. Cabbage and pasta?? But stay with me here because this vegan sauce is actually quite wonderful. It’s creamy, dense, full of silky, caramelized cabbage and thickened with ground walnuts, cashew milk and nutritional yeast for just the right nutty, cheesy finish. The thick bucatini is the perfect pasta to slurp up this delicious Creamy Cabbage and Walnut Sauce.

When we watched Nisha Vora make it, my husband, who is quite open to vegan dishes, said thanks but no thanks. I was quite certain that I could make this and he would love it. With a few tweaks from the original recipe, he gobbled it down and even had seconds. I served it with a crisp arugula salad and my homemade seeded whole grain sourdough bread. So, so good!

Creamy Cabbage and Walnut Sauce of course can be used with other pasta shapes. And because this dish is not super protein dense on its own, you might want to serve it with a lentil rigatoni or high protein pasta to up your protein intake.

Not only is this dish delicious, it is budget friendly. Once again, the humble, ubiquitous green cabbage is transformed into star material – just like the girl with glasses in the old Hollywood musicals. All of the ingredients are easily available in any good supermarket.

Unlike the original recipe, I did not use fresh thyme or basil. I have found that fresh basil especially goes bad so quickly that it is not something I try to keep on hand. Freeze dried herbs, however, are flavorful and last well in either the fridge or in the pantry for the shelf stable versions. I also find that the flavor of the thyme and basil is much more reliable than for the fresh herbs.

RECIPE

YIELD: 4 to 6 servings

INGREDIENTS

1 small green cabbage (About 1.5 pounds)

5 Tablespoons Extra Virgin Olive Oil, divided

kosher salt and fresh cracked black pepper

4 fat garlic cloves, peeled and very thinly sliced

1/2 Tablespoon (1.5 teaspoons) of dried thyme

1/2 teaspoon red pepper flakes

1.25 cups of full-fat unsweetened oat milk or cashew milk (I used cashew milk)

1/2 cup of nutritional yeast

3/4 cup (3 ounces) lightly pan-toasted walnuts, pulsed or crushed into a coarse powder

1 Tablespoon fresh lemon juice (1/2 of a juicy lemon)

1.5 teaspoons dried basil or a handful of fresh

Coarsely chopped flat-leaf parsley for garnish

DIRECTIONS

Slice the cabbage into quarters. Then cut out the thick core. Using a sharp knife, slice or shred the cabbage. You should have about 10 cups. Thinly slice the garlic cloves.

Heat a 12-inch non-stick or seasoned cast iron skillet with high sides over medium high heat. Add 3 Tablespoons of the EVOO and heat until shimmering.

Add the cabbage, 1 teaspoon of the salt and about 8 to 10 cracks of black pepper.

Use tongs to coat the cabbage in the oil. Cook for about 10 minutes, stirring occasionally. Cook the cabbage until it is silky and starting to brown. If it seems to be sticking or browning too quickly, add a splash of water to deglaze the pan.

While the cabbage is cooking, lightly pan toast the walnuts and process them into a coarse powder. I found that a mini food processor worked great by pulsing the nuts. You don’t want a paste, which is why pulsing the nuts is important. If you don’t have a processor, you can crush the nuts with a rolling pin or bottle.

Add the garlic, thyme and red pepper flakes and stir frequently for 2 minutes. Remove the pan from the heat. Cover it and set aside.

Cook the pasta according to the package but for the least amount of time shown. Just before the pasta is finished cooking, ladle off 1 cup of starchy pasta water.

Meanwhile prepare the sauce. Using a large measuring cup or a bowl, whisk together the cashew milk, nutritional yeast, 1/2 teaspoon salt and 2 Tablespoons of EVOO.

Once you have drained the pasta, add it back to the pot and add in the sauce and crushed walnuts. Toss it well using tongs over medium heat to coat all of the pasta. I added in a ladle or two of the pasta water to loosen the sauce and to give extra creaminess. Fold in the cabbage.

Remove from the heat and add the lemon juice, dried or fresh basil and a few extra cracks of black pepper if desired. Garnish with the parsley and dig in!

I added the remaining reserved pasta water to the left-over pasta for storage in the fridge. Sauces almost always thicken as they sit and this will give the sauce the right consistency when reheating.

Cauliflower Tofu Korma

~ lisaandfrancescook ~ Leave a comment

Rich and loaded with umami, this Cauliflower Tofu Korma is a winner. The seasonings are just right to produce a flavorful dish that is as good as any in a restaurant. And the aromas coming out of your kitchen will make people run, not walk, to the table. I came across the recipe on my favorite vegan blog – PickUp Limes.

Of course, I made a few tweaks. The full-fat coconut milk lends the richness, which makes the Cauliflower Tofu Korma so incredibly satisfying. The dish comes together quickly and with only a little bit of fussing. I prefer to cut up my own cauliflower, but you could use store bought cut up cauliflower for an even faster result. And while I mostly followed the recipe, I think that next time I will use a mix of cauliflower and broccoli which will add color, texture and even additional flavor.

So what is Korma and how does it differ from curry or sabzi?

A curry does not need ingredients like yogurt, coconut milk, nuts, seeds and fragrant whole spices. But a korma needs all of these ingredients. Korma is a specific, mild, and creamy type of Indian curry. “Curry” is a broad term for diverse, spiced South Asian sauces. Kormas use yogurt, cream, coconut milk, nuts, and mild spices to create a thick, velvety gravy.

“Sabzi” (or sabji) refers to an Indian stew made of cooked vegetables. A sabzi is often seasoned with spices and served either dry or in a light gravy. It is a fundamental part of Indian cuisine, particularly in North India and Gujarat. Sabzi is commonly served with roti, paratha, or rice. 

If you are not into a lot of heat in your food or are planning a meal with a diverse group, you can’t go wrong with a rich korma that is generally milder than a curry.

I served my korma over basmati rice, accompanied by a quick spinach raita, chutney and flat bread. It was a big hit with my husband and we are looking forward to left-overs.

RECIPE

Yield: 4 to 6 servings, depending on sides

INGREDIENTS

1 pound of Extra Firm Tofu, cut into 1-inch chunks

1 Tablespoon cornstarch

Freshly cracked black pepper (Just a few cracks or about 1/8 teaspoon)

1 medium to large cauliflower cut into florets (The leaves can be used if they are nice.)

1/4 cup of a neutral vegetable oil (I like Avocado oil.)

10 whole cloves

10 green cardamom pods, lightly smashed

2 cinnamon sticks

2 bay leaves

Generous 1/2 cup of raw cashews

10 medium to large garlic cloves (It’s about a standard bulb of garlic.)

2 small or one large yellow onion, peeled and roughly chopped

4.5 Tablespoons of water

Rounded Tablespoon of garam masala

1.5-inch knob of fresh ginger, peeled and sliced

Rounded teaspoon of ground coriander

Rounded teaspoon of ground turmeric

2 teaspoons of kosher salt

1/2 teaspoon of Kashmiri chili powder (If you are using another chili powder, like cayenne, I would only use a 1/4 teaspoon.)

Rounded Tablespoon of granulated sugar

25 ounces OR 3 cups of full-fat coconut milk

Chopped cilantro for garnish

DIRECTIONS

Steam the cauliflower for 8 minutes in a pot large enough to comfortably hold the florets. To steam the cauliflower, just use enough water to cover the bottom of the pot by an inch or 2. It should NOT cover the cauliflower.

Once steamed, drain the cauliflower and lay the florets out on a tea towel or paper towels. Gently pat to remove any excess water. Set aside.

While the cauliflower is steaming, add the cashews, garlic, ginger, onion and water to a blender or food processor Blend until you have a smooth paste. Set this aside.

In a large, deep, non-stick skillet with a lid, heat the oil over medium heat. When the oil is shimmering add the cloves, cardamom, cinnamon sticks and bay leaves. Be careful when doing this as the spices can pop right out of the pan! Stir and toast for 1 minute.

Carefully toss the tofu pieces with the cornstarch and some freshly cracked black pepper. Add this to the pan with the spices. Using a soft spatula, gently coat the pieces with the oil. Brown the flat sides of the tofu. Don’t stir it or the tofu won’t brown and might crumble. This takes a few minutes and honestly.

Once the tofu is golden, discard the whole spices using tongs. Then add the dried ground spices and cook for a few seconds more, stirring it through.

Now add in the cashew paste and cook for 3 minutes. I didn’t need to but you can add some splashes of water if you need to deglaze the pan.

Next comes the coconut milk. Add it and stir everything gently but thoroughly. It may seem like a lot of liquid at first, but the sauce will thicken especially if you make this ahead and reheat it.

It’s now to to plate this delicious meal and enjoy!

Vegan Pulled Chickn’ Sandwich with Homemade Coleslaw

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This delicious Vegan Pulled Chickn’ sandwich with Homemade Coleslaw will satisfy even meat eaters. And with a few shortcuts, it comes together even on a weeknight. The star ingredient is soy curls. While it’s true that you can buy plant-based ready-to-use meat and chicken substitutes (and I do) I love that soy curls from Butler have only one ingredient – soy beans.

I only started using these over the past year and have become a big fan. Soy Curls are shelf-stable, so you can always have a ready source of protein on hand other than beans. They can easily be purchased online. I haven’t seen them in any of the grocery stores that I frequent, but they may be available in certain locations. I have used them in a stir-fry and in this sandwich with wonderful results. They have a meaty consistency and much like tofu, will absorb any flavors that it is paired with.

The coleslaw can be made ahead and will last in the fridge for several days. It makes a great side with any sandwich or grilled meats if that is your jam.

Vegan Pulled Chickn’ with Homemade coleslaw originated on the Rainbow Plant Life site. You can, of course, use bought coleslaw, but with a few cheats this comes together quickly and you are in control of the seasoning. While I didn’t add this to the coleslaw this time, I could see how adding some crushed pineapple to the coleslaw would nicely compliment the sandwich. The recipe will be at the end of this post.

The original recipe called for this to be served on hamburger buns. While that works, as do Kaiser rolls, I prefer the heartiness of a ciabatta roll. And while you can certainly make your own BBQ sauce, there are so many great options available that I don’t see the point. By using a bought sauce, it also speeds up how very quickly this all comes together. But you do you.

Sides for this delicious Vegan Pulled Chickn’ sandwich are only limited by your imagination, time and preferences. This sandwich would be a terrific choice while watching a game on TV and maybe with your favorite beer. And if you have a favorite gluten free bun or roll option, the rest of the dish is GF. Give it a try.

RECIPE

Yield: 4 sandwiches

INGREDIENTS

2/3 cup of your favorite BBQ Sauce

2 cups of hot water

2 teaspoons Better than Bouillon “no chicken” or vegetarian base (Bouillon cubes or powder would also work)

4 ounces of soy curls

1 Tablespoon of soy sauce, tamari or coconut amino acids

2 Tablespoons of cornstarch

Freshly cracked black pepper

2 Tablespoon of avocado or other neutral vegetable oil

Directions

Add the bouillon base to the hot water and whisk until dissolved. This can be done on the stovetop or in the microwave if you don’t have instant hot water available.

Add the soy curls to the hot water bouillon mixture and push the soy curls down to submerge them. Soak for 10 minutes.

Then drain the soy curls in a colander and allow to cool for a few minutes. Once the soy curls are cool enough to touch with your bare hand, squeeze out the coy curls. You should have squeezed out about 1/3 cup of liquid which you discard. The more liquid you get out, the better.

The coleslaw can be prepared while the soy curls soak if you did not make it ahead.

If you have thicker soy curls, slice them in half lengthwise. Then place the soy curls in a bowl and toss with the tamari to coat. Then add the cornstarch and black pepper and toss again to coat all of the soy curls.

Heat the oil on medium heat in a large non-stick or cast iron skillet until shimmering. Add the soy curls to the hot oil and stir through to coat the soy curls. Cook the soy curls for 10 to 12 minutes, only stirring about every 90 seconds or so until browned.

While the soy curls brown, toast your bun or roll. You can use a little plant-based “butter” or a few drops of EVOO to help the process along.

When you are ready to serve, toss the soy curls with the BBQ Sauce and heat through for about 30 seconds. Pile your Vegan Pulled Chickn’ onto your bun or roll and top with some of the coleslaw or any other favorite toppings. Now grab ir with two hands and dig in!

COLESLAW RECIPE

INGREDIENTS

About 3 cups of shredded cabbage – green or red (If you use pre-shredded cabbage or shredded coleslaw mix, this comes together VERY quickly.)

About 1 cup of shredded carrot (Again, using pre-shredded carrot or coleslaw mix will speed things up.)

1/2 to 1 jalapeno or serrano pepper thinly sliced (Optional but recommended)

1 handful of chopped cilantro or flat-leaf parsley

1/4 cup of your favorite mayonnaise, vegan or otherwise

2 teaspoons of Dijon, Coleman’s or Spicy Brown Mustard

1 Tablespoon apple cider vinegar

Juice of half of a large lemon or an entire small lemon

1/2 teaspoon onion powder

1 teaspoon whole celery seeds (The first time I made this, I didn’t have any so added some thinly slice celery with their leaves. It worked out just fine.)

1.5 teaspoons (1/2 Tablespoon) maple syrup or granulated sugar

Kosher salt and freshly cracked black pepper to taste

DIRECTIONS

If you are not using pre-shredded vegetables, thinly slice the cabbage and grate the carrot using the large holes of a box grater.

In a large bowl, mix together all of the remaining ingredients. Add the shredded vegetables and sliced jalapeno, if using. Adjust the seasonings to your taste. Give everything a good toss and that’s it. Now enjoy!

Ratatouille Niçoise

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Ratatouille Niçoise is one of my all-time favorite foods. Whether you are vegan, vegetarian or an omnivore, having Ratatouille Niçoise in your fridge is like having money in the bank. This gorgeous dish can be eaten, hot, cold or room temperature. It’s delicious straight out of the oven, but gets even better over time as the flavors meld and the vegetables get deep into conversation with one another.

The ingredients for Ratatouille Niçoise are easy to find in just about any grocery store. And while I will give what I believe is the perfect balance, you can add more or less of certain vegetables to suit your taste. Because you are making this yourself, it can be mild and flavorful or spicy or somewhere in between.

While I love fresh herbs and vegetables, there are certain dishes where I believe it is better to use dried herbs and canned tomatoes – and this is one of them. But please use only really good canned tomatoes. Whole San Marzano are the best and children love to get their hands in there to crush them up.

Ratatouille Niçoise is fabulous as is on pasta or over rice or a grain of your choosing. You could also add a good jarred albacore tuna for a puttanesca. If you chop the vegetables more finely, I have also served them as a terrific appetizer in puff pastry cups. Traditionally, you would use olives with their pits, but it is so much easier for everyone if you use pitted olives. Almost any black or green cured olive would be wonderful. Two of my favorites for this dish are a kalamata olive and a castelvetrano. Not surprisingly, given the name of the dish, a black Niçoise olive would also be wonderful or an oil or salt cured olive.

If you are trying to introduce more veggies into your and your family’s diet, Ratatouille is a great place to start. The finished dish is so colorful and pleasing to the eye and the aroma while it is baking will drive everyone to the kitchen asking what is that heavenly scent.

Refrigerated, Ratatouille will last easily for a week to 10 days. If can be rewarmed gently if you prefer it hot. Ratatouille makes a wonderful side to any roasted or baked meat, poultry or fish, but it can also be a star in its own right over pasta. Top it with a fried or poached egg and you have a quick midweek meal. Try it with some cheese grated over the top or with chunks of feta for a lovely salad.

There is no right or wrong time of year for this dish. It’s perfect summer fare eaten at room temperature or cold and it is equally perfect in the winter eaten hot.

Do use a heavy bottomed deep, wide pan, preferably cast iron or enameled cast iron. And while I like to bake this in the oven for 30 minutes, it can be made completely on the stovetop. Give this dish a try – you won’t be disappointed.

RECIPE

Servings: It all depends how you choose to serve it. This should make 8 to 10 servings, unless you are using it as an appetizer. Then it would make considerably more.

INGREDIENTS

1/2 cup of good extra virgin olive oil

1 large onion, peeled and coarsely chopped

5 to 6 fat cloves of garlic, peeled and finely chopped

1 eggplant (about 1 pound), trimmed and cubed (I leave the skin on)

3 zucchini, any color, trimmed and cubed

3 large or 4 smaller bell peppers, any color. I like to use a variety. Remove the seeds and cut into a large dice

1 serrano pepper (or other chili of your choice), seeded and finely chopped (Wear gloves and don’t touch your eyes!) You could use dried hot red pepper flakes, if you prefer.

2 bay leaves, coarsely broken

1 to 1.5 teaspoons of kosher salt

Freshly cracked black pepper to taste

1.5 teaspoons dried thyme, rubbed in your hands to bring out the oils

1 28 ounce can of whole peeled plum tomatoes, preferably San Marzano

24 black cured olives

25 green cured olives

1 bunch chopped flat-leaf parsley

DIRECTIONS

Preheat the oven to 350 degrees F,

Heat the EVOO on medium heat in a large, deep heavy casserole or Dutch oven. Add the onions, garlic and 1 teaspoon of kosher salt. Stir through and cook for about 3 minutes or until the onions have begun to soften. Then add the eggplant and stir through. Cook for an additional 5 minutes.

Now add the peppers and stir through. Continue cooking for one minute.

Zucchini goes in next. Stir it through and cook for one minute. Add remaining salt, the dried herbs and the black pepper. Mix and cook for 5 minutes.

The tomatoes and olives are now added. Then add the parsley. Bring the ratatouille to a boil and then cover the casserole tightly. Reduce the heat to a simmer and cook covered for 10 minutes.

After 10 minutes, uncover the ratatouille and place on the middle rack in the oven. Bake for 30 minutes. Now enjoy!

Bean and Potato Stew in the Style of Andalusia

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We have had continuous snow and temperatures in the negative territory for several days now. So it’s the perfect day to be inside with the fireplace going and something wonderful on the stove or in the oven. I had planned on making my Beans Greens and Pasta for dinner, using vegan sausage. But then I happened to see an episode on the Spain on a Fork vlog where he made an Andalusian bean and potato stew. Making a culinary pivot and knowing that my pantry and fridge had everything I needed, I made my Bean and Potato Stew in the Style of Andalusia.

My version of Bean and Potato Stew has a few differences from the version I watched. The original used green bell pepper, which I’m not a huge fan of. I also wanted something more nutritious, so I used Lacinato Kale instead. Chard, spinach or even mustard or collard greens would all give a somewhat different but delicious end dish. And even when everything else in the dish is vegan, I like to add a Parmesan rind to my pots of beans. I’m also a huge fan of leeks so used that instead of an onion. Either will work but there is just something about leeks sauteed in a buttery olive oil that lifts up any otherwise humble dish.

The final stew was delicious, providing just the comfort a cold, snowy winter day calls for. The beans are creamy and earthy with just the right amount of kick to chase away the winter chill. This satisfying vegan/vegetarian stew is just what we need right now.

While you certainly could use jarred or canned beans here, I generally like to cook my own. They truly are so much better and very budget friendly. Royal Corona Beans are one of my favorites. These large runner beans get meaty and creamy when pre-soaked and cooked slowly. I have never seen them available already cooked, but you could substitute a butter bean or cannellini if you don’t want to cook your own. Gigantes Beans would also be great and are very similar to Royal Corona.

I happened to have two Russet Potatoes that would not last much longer, so I used those. Normally, I would have opted for a golden potato, but they all work. The Russet potato will break down more in the cooking, thickening the sauce but with fewer distinct pieces. use what you have and it will all be rustic and delicious.

The dish was started on my stovetop, but I then transferred it to the oven for a nice slow cooking. However, this could also be made entirely on a stovetop or even in a slow cooker. My version is not a quick weeknight dinner, but the actual hands-on time is pretty minimal. Then just leave the beans to do their thing while you go on with the rest of your day. By dinnertime, the house will smell AMAZING and you will be able to sit down to a mellow, comforting stew. Before serving, taste the stew and adjust the seasonings to your personal taste. If you want it a bit smokier, add another 1/2 teaspoon of smoked paprika. If you want it spicier, add more red pepper flakes or serve it with a drizzle of your favorite hot sauce. More cumin would add more of that woodsy depth of flavor.

I only added a good drizzle of olive oil for perfection. After that first bite, a small sigh just might escape you because it is that good!

The Bean and Potato Stew in the Style of Andalusia needs nothing more than a good crusty bread, a glass of red wine, and if you aren’t feeling too lazy, a simple salad.

RECIPE

Yield: About 6 servings

INGREDIENTS

1/4 cup of a good quality buttery olive oil (I use Sciabica from California)

About 6 cups of cooked large white beans (2 cups dried) (I used Royal Corona, but Butter beans, cannellini or Gigantes beans would all work.) If using dried beans, soak the beans overnight with 1/2 teaspoon baking soda and water to cover. Then rinse and drain the beans when you are ready to start cooking. If using jarred beans, use organic. No need to drain or rinse the beans. The starchy cooking liquid will help to thicken the pot liquor.

5 to 6 large cloves of garlic, peeled and left whole

2 largeish potatoes, peeled and cut into 1-inch dice (I used Russet which will break down more than a golden or red potato, thickening the sauce more. If you want more distinct pieces of potato, use either golden or red potato. There is no right or wrong her. It’s personal preference and what you have on hand.)

1 large leek, both white and light green parts, cleaned and thinly sliced

1 large tomato, cut in half

2 thick slices of a baguette style bread or roll

1 nice chunk Parmesan rind (Skip if keeping the dish vegan)

6.5 to 7 cups (1.5 liters) of broth (If I don’t make my own vegetable broth, I like the Better than Bouillon Non-Chicken or Vegetable concentrate.) You could also use chicken broth of you prefer or even plain water. If you are using cooked beans to begin with, just use enough water to cover everything. For the dried beans 6.5 to 7 cups of water is just right.

2.5 teaspoons kosher salt

Rounded 2 teaspoons ground cumin

Rounded 1/2 teaspoon smoked paprika

3/4 teaspoon red pepper flakes (You can add more or less depending on your tolerance for spicy food.)

1 bunch Lacinato kale or Chard, with thick stems removed and torn or chopped into pieces that will fit on a spoon

DIRECTIONS

If cooking in the oven, preheat it to 325 degrees F using the middle rack. Then add the olive oil to a heavy oven-safe Dutch oven or casserole and heat it on a medium low heat.

Add the bread slices, garlic cloves and tomato halves, cut-side down. Cook on a low heat for 6 to 7 minutes. Then turn over the bread and garlic and cook for an additional 3 minutes. Watch it so nothing burns, but gets nicely browned.

Remove the bread, tomato halves and garlic to a min-prep, blender or a bowl using an immersion blender. Blend until pureed. Set this aside.

In the same Dutch oven, add the leek slices and potatoes. Using a wooden utensil, gently scrape up the brown bits from the bread, tomato and garlic mixture. DON”T throw it away! Mix it through. Add 1/2 teaspoon salt and sauté the mixture until the leek and potatoes start to soften and just begin to brown.

Now add the beans, Parmesan rind, if using, broth, cumin, smoked paprika and 2 teaspoons of salt. Stir through and add the tomato, garlic, bread puree. Stir this through.

Bring the mixture to a boil. Cover the pot and place in the oven. Allow to cook low and slow for 3 hours. If using pre-cooked beans, cut the cooking time in half. Then add the kale or chard and mix that through. Cook for 30 minutes more. If you want the stew to be a little less soupy, cook the stew uncovered for the last 20 minutes. If it is starting to get dry, add a little more water or broth.

To serve, ladle the stew into bowls and drizzle some good olive oil on top. I like my bread toasted and served on the side but you could also place a slice of toasted bread on the bottom of the bowl before ladling the stew on top. Now enjoy!

Turkish Sour Lentil Soup (Ekşili Malhuta Çorba)

~ lisaandfrancescook ~ Leave a comment

Turkish Sour Lentil Soup comes from Southeastern Anatolia and is eaten in the autumn and winter there. Tradition claims that when people make this warming soup and distribute it to the poor, snow will follow. Apparently, something to be desired. Now it’s probably just a coincidence, but it hadn’t snowed in over a month; I made this soup and the next day we had a snow storm!

As I have gotten older and the world has become a more dangerous place, especially for Jews, I have turned into more of an armchair traveler. I have always been interested in food as being a big part of defining a culture. With a large collection of cookbooks, I read them the way other people read novels. The books that tell stories along with the recipes are especially treasured. After looking through my shelves, I realized that I was missing any Turkish cookbooks. So after a bit of online research, I decided to purchase The Turkish Cookbook by Musa Dağdeviren.

While I have nothing against the Turkish people and have always found them to be warm and hospitable, I do have a serious problem with President Erdogan and feel that he is a dangerous Islamist and destabilizing factor in the Middle East. So my trip to Turkey will just have to wait. However, that doesn’t mean that I can’t enjoy their wonderful and varied cuisine. I especially enjoy watching Refika’s Kitchen and The Turkish Traveler on YouTube as part of my armchair travels.

My husband and I eat A LOT of soup all year, but especially in the colder months, and we love lentils for their taste, affordability, variety and nutrition. So in paging through The Turkish Cookbook, I came across this recipe for Sour Lentil Soup and thought it would be something good to try. My well-stocked pantry and fridge was missing only one item. I didn’t have any spinach on hand and didn’t want to go to the grocery store. However, I had some beautiful lacinato kale (also called Dino Kale) and used that in its place. I imagine that chard would also be a good substitute and both have more umph than spinach IMHO.

The other change is that the recipe calls for a flavored oil to be added on top just before serving. When I saw that it used 1 teaspoon of red pepper flakes, I knew that would be too much for us. So I used Aleppo Pepper, which is fruitier and has a milder heat. The addition of flavored oils as a finishing touch (Tadka) can also be seen in South Asian cuisines. It’s what takes otherwise simple dishes to the next level.

Below I will give the recipe and I found it in the cookbook along with the changes I made after tasting it. I liked the lemony, mintiness of the soup, but it definitely needed a bit more oomph that I wanted to come from the soup rather than simply the heat provided by the flavored oil. Now this seems to be a “poor man’s” soup which could account for some of the flavors that I thought were missing. And while my personal preference is for a soup that is a bit more dense, the soup, bread and salad ended up being quite satisfying once I had made a few of the seasoning changes.

The Sour Lentil Soup won’t rank as my favorite lentil soup, but I enjoyed trying something new from my armchair travels. If you are looking for a soup that is not in your usual rotation and which is not difficult, give this a try. Who knows? Maybe we’ll soon see snow!

I served the Sour Lentil Soup with a Turkish Pide although I don’t know if that or a flat bread would traditionally be served alongside.

YIELD: 4 servings

INGREDIENTS

100g (3.5 oz or 3/4 cup) red lentils, rinsed well and drained

120g of onion (4 oz. or 1 medium), peeled and finely diced

6 garlic cloves, peeled and minced

50g coarse bulghur wheat (2 oz. or 1/4 cup)

100g eggplant (3.5 oz or 3/8 cup), peeled and finely diced

10 cups of water (Using either a 5 cups of a vegetable or chicken stock plus 5 cups of water would give much more flavor. Since I had made the soup according to the directions, I could only add a Tablespoon of a good bouillon concentrate.)

1.5 teaspoons dried mint (I think 2 teaspoons would be better.)

1/4 teaspoon ground cumin (I think 1.5 teaspoons would be better.)

1 teaspoon kosher salt (I needed to add a total of 2 teaspoons)

1/4 teaspoon cracked black pepper

150g fresh spinach (5 oz), finely chopped (I used 1 bunch of lacinato kale and I imagine that you could also use chard)

2 Tablespoons fresh lemon juice (about 1/2 juicy lemon)

For the flavored oil

3 Tablespoons olive oil

1 teaspoon dried red pepper flakes (I used 1 teaspoon Aleppo Pepper)

1 Tablespoon tomato paste

DIRECTIONS

In a 5-quart pot or larger, heat 1.25 liters (10 cups) of water and the lentils over medium heat. Bring this to a boil and skim off the foam that rises to the top. Cover and reduce the heat and simmer for 30 minutes.

Then add the onion, bulghur wheat and garlic to the pot and stir through. Then add the eggplant along with the dried mint, cumin, salt and black pepper, stir through and simmer for another 20 minutes. This can all be done ahead.

When you are ready to eat, heat the soup to a boil and then turn the heat down to a simmer. Add the spinach or other green used. Add the lemon juice and cook for an additional 5 minutes.

For the flavored oil

Heat the oil in a small pan over medium heat. Add the dried pepper flakes (in the amount that you feel comfortable with up to 1 teaspoon) and tomato paste and cook stirring for 2 minutes.

Add the flavored oil to the pot of soup, stir through and cook for 1 minute or serve it as I did with a little on each bowl of soup. Now enjoy!

Vegan Dark Chocolate Mousse

~ lisaandfrancescook ~ 2 Comments

This simple-to-make, absolutely fabulous dessert is a must for vegans and non-vegans alike. I came across this at the Minimalist Baker site one year when I was looking for some new Passover recipes (and this can easily be made kosher for Passover). Vegan Dark Chocolate Mousse is rich tasting with a beautiful silky texture and that bittersweet chocolate finish. Once you make it, you will wonder why you never had it before. There is no going back.

However, like all things with few ingredients, the ones you use need to be topnotch. I like Valrhona Cocoa and Scharffen Berger Baking Chocolate 70% Cacao. This gives a sophisticated finish to the Vegan Dark Chocolate Mousse. Sweet chocolate pudding has its place, but this isn’t it. These are the brands I like but there are some other wonderful brands out there, including some that are kosher for Passover.

I got into making vegan desserts because of my great nephew who was deathly allergic to eggs. We shared many holidays together and I never wanted him to miss out on anything or have to “settle.” While thankfully, he successfully underwent treatment to desensitize him to eggs, I still like to make many desserts that are vegan. If you keep the laws of kashrut and want to serve a great dessert after a meat meal, vegan desserts are just the ticket.

This insanely rich-tasting, dark chocolate mousse can be enjoyed unadorned or you can have fun tarting it up as I did for this past Shabbat dinner. And pregnant women and children can safely enjoy this wonderful dessert since unlike a “true” mousse, it is not made with raw egg!

This recipe is definitely a keeper.

RECIPE

Yield: About 8 servings (A little goes a long way)

INGREDIENTS

1/2 cup plus 1 Tablespoon of unsweetened Dutch process cocoa or cacao powder (I like Valrhona cocoa for this.)

3/4 cup chopped cocoa butter 

3.5 ounces of the best dark chocolate (70%) (Bittersweet)

1 14-ounce can of full-fat coconut milk

1 teaspoon pure vanilla extract

Pinch of Kosher salt

1 teaspoon of Powdered or Confectioner’s sugar

6 pitted medjool dates

DIRECTIONS

In a small saucepan, combine cocoa or cacao powder, cocoa butter, chocolate, salt, and coconut milk. Begin warming over medium-low heat, whisking to combine.

Once the mixture is melted whisk until fully combined. Then remove from heat and add vanilla and confectioner’s sugar to taste (or just add more dates). I found 3/4 teaspoon sugar to be perfect.

Transfer the mixture to a blender. Add dates and blend on high until creamy and smooth. 

Taste and adjust flavor as needed, adding more cacao powder for rich chocolate flavor, dates for sweetness, or salt for saltiness. Frankly, I didn’t add anything. The instructions and amounts as given produced a dark, bittersweet, slightly fudgy deliciousness.

Transfer to a bowl and cover. Refrigerate until cold and thickened – at least 4 hours, preferably overnight.

SERVING SUGGESTIONS

If you want the dessert to be softer and more traditional “mousse-like” take it out of the fridge about an hour before serving. Straight from the fridge will give a somewhat fudgier texture. There is no right or wrong here – both ways are absolutely delicious.

To serve on its own, divide between serving glasses and top with coconut whipped cream, raspberries, and chopped vegan dark chocolate or cacao/cocoa powder (optional).

Store leftovers covered in the refrigerator up to 5 days. 

Edamame Salad

~ lisaandfrancescook ~ Leave a comment

This Asian-inspired salad is a nutritious and delicious side, although it would also make a great light luncheon entree. The colors are so striking that at first you might mistake it for an edible work of art.

Edamame Salad would be a wonderful accompaniment to any grilled meat or fish or as part of a tempeh or tofu bowl. I made the Edamame Salad as part of a Gochujang Tempeh Bowl with black rice, which I found on my favorite vegan website Pick Up Limes. If you have never visited this site or watched it on YouTube, I encourage you to give it a look. Everything I have made from here has been flavorful, healthy, easy to follow and perfectly seasoned.

As a note, I receive zero remuneration for any website or product that I mention. I wish that I did, but products and sites are only mentioned because I have tried them and liked them.

This Edamame Salad comes together quickly and uses ingredients that I would either have in my pantry, freezer or fridge and would use over and over again. And if you are unfamiliar with edamame, it is a green soybean that is harvested before it matures. These nutrient dense legumes have a slightly sweet, nutty flavor and can be found fresh or frozen in the pod or shelled. When looking for shelled edamame you might come across a package of Mukimame. This is Japanese word for the shelled, out-of-pod version of edamame.

If you buy the shelled version, it is ready to eat almost immediately. I simply pour some boiling water over the edamame and allow it to sit for about 5 minutes. Then I rinse them in cold water and drain them.

If you are looking to up your protein and to eat healthier and delicious foods, you cannot go wrong with adding edamame to your diet. I also enjoy them whipped up with ripe avocado to make a delicious sandwich spread.

RECIPE

YIELD: 4 servings as a side

INGREDIENTS

235g or about 1.5 cups of shelled edamame

1.5 Tablespoons rice vinegar

1.5 Tablespoons reduced sodium soy sauce or tamari

1.5 Tablespoons Chinese sesame paste (This was the one thing I didn’t have on hand. It is somewhat different than tahini and can be found easily in Asian grocery stores and online.)

1 Tablespoon light or dark brown sugar

1 teaspoon Asian toasted sesame oil

1 Persian cucumber or about 3/4 of a seedless English cucumber, cut into half-moon slices

1 cup shredded red cabbage (I used bagged shredded cabbage from the produce section)

1 green scallion, trimmed and thinly sliced

Optional Garnish

Toasted sesame seeds

Additional thinly sliced scallion, cut on the bias