Garbanzos Galore

Whatever your preference, chickpeas, garbanzo beans, ceci beans, chanas, Indian peas, or bengal grams... they have a long history in world cuisines with credits dating back over 7,500 years as one of the earliest cultivated vegetables. In early antiquity, chickpeas were associated with Venus and revered for medicinal attributes linked to increased sperm and milk production.  The Roman gourmet Apicius offered several recipes for chickpeas.  Culpeper found "chick-pease or cicers" less "windy" and more nourishing than peas.  In 1793 a German writer noted that ground roast chickpeas were considered a suitable coffee substitute.

It’s hard to compete with garbanzos when it comes to nutrition, they are a good source of zinc, folate, and protein.  They are very high in dietary fiber and a good source of carbohydrates for those with insulin sensitivity or diabetes. Chickpeas are low in fat, mostly polyunsaturated, and are also an excellent source of the trace mineral manganese, which is an essential cofactor in energy production and in antioxidant defense.  Garbanzos provide dietary calcium with some claims of content at about the same level as yogurt and close to milk.

 I enjoy their nuttiness, their slight crunch, and the extra dimension they provide, but I’m a little late to the game when it comes to appreciating the full capabilities of these mighty legumes.  In my pantry there’s always a can on the ready for when I’m craving hummus, or need a quick addition to a salad, soup, or stew.  Admittedly, since I have always relied on the convenience of canned varieties it never occurred to me that I could actually cook my own from the dried state. It seemed like a lot of work for one can’s worth. 

But, thanks to the arrival of my new pressure cooker the world looks different these days, and life has morphed into a garbanzo bean bonanza.  I’ve discovered that given a night of pre-soaking, it only takes about 10 minutes before I am totally surrounded by a full pot of these lovelies.  Instead of cans, my freezer is now stocked with quart bags filled with cooked ceci beans. 

Released from this unnecessary stinginess, I plan to take full advantage of my new store of frozen garbanzos. Beyond the obvious, there will be more tajines, curries, and stews, probably more exotic veggie burgers, I’ll even spice some up for snacking; and maybe I’ll find a good falafel recipe that uses cooked chickpeas instead of its flour. 

Here’s an idea expanded from Spicy Garbanzo Burritos, by Lynne Rossetto Kasper at Splendid Table.  Tacos and burritos fixings are a standard in my kitchen, and this offers a ton of options for quick meals. The flavors are reminiscent of the Mediterranean, yet melded with Latin touches a dynamic partnership is formed.  I have included chicken here (because I had one cooked breast on hand), but it is optional; the satisfying garbanzo beans can easily stand alone.      

Spicy Garbanzo Bean Burritos with Yogurt Sauce
Inspired by a recipe from Lynne Rossetto Kasper’s Splendid Table early newsletter.

1  tbsp olive oil
½  red onion, sliced
1 poblano or other green or red pepper, seed and slice

1 large clove garlic, mince
1 tsp ground cumin
1/2 teaspoon red pepper flakes
½  tsp. oregano

1 tsp smoked paprika
2 cups garbanzo beans (chickpeas), drain
Salt and pepper to taste

½ cup stock or water, as needed

4 large wheat tortillas, warmed

1 cooked chicken breast, shredded (optional)

1 cup feta cheese, cubed or crumbled

Arugula or other greens, approx. 16 leaves or so

fresh oregano for garnish

Yogurt Sauce
1 ½ cups plain yogurt

2 green onions, chopped
1 jalapeno pepper, seed, chop

2 tbsp cilantro,  chop

1 small clove garlic, mince
Salt and pepper to taste

Heat a large sauté pan over medium heat and add the oil. Add the onion and toss to soften, then add the pepper and cook 2-3 minutes.  Add the garlic, the cumin, red pepper flakes, oregano, paprika and sauté to blend flavors.   Add the garbanzo beans and cook for 5 minutes, stirring and adding liquid to moisten if it becomes dry; season with salt and pepper.
For sauce: combine ingredients and set aside. 
To assemble:  Warm tortillas and spread each with sauce and top with a few leaves of arugula.  Add a dollop more of sauce and top with chicken if using.  Cover with garbanzo mixture and top with feta.  Sprinkle with fresh oregano. Roll up the tortillas and serve. Pass the hot sauce.  Serves 4

The Pressure is On

I’ve noticed my cooking routine has changed with my increased use of whole grains, legumes, and beans.  I’m planning more meals ahead and precooking those time-consuming staples for convenience later in the week.  I’m cooking more in stages, always looking for ways to streamline so that when it’s mealtime  I can enjoy cooking as much as possible.  

For months I have been eying pressure cookers―tempted, but unable to get passed that lingering anxiety of hot exploding objects.  It seems no matter where I turn lately, someone is talking about how they love their PC.  On the Food Network I watched Trisha Yearwood and a girlfriend effortlessly whip up a batch of mashed potatoes in what resembled the Fagor PC I have been considering.  I visualized myself, lid in hand, standing over my mashed potato filled pressure cooker, smiling confidently, too.  In that moment, my fear was replaced with desire―and there was no turning back: I was all in. 

Fagor 8-Qt Pressure Cooker

This week my Fagor Pressure Cooker arrived and I have kept my mitts on and faced the demons. There have been moments when pressure was building (or releasing) and I wondered if I would be rocketed into the third dimension, but it didn’t happen.  Yes, it’s all a learning process, and I’m gaining confidence.  The trickiest part has been to determine the best heat setting on my electric range that will mesh with my PC and maintain the proper pressure level.    

After a preliminary run through to test my new equipment, I launched my first official project:  chicken stock.   I added my usual onion, celery, and herbs to assorted chicken parts and bones defrosted from the freezer, and covered it all with water.  Since directions suggest moving the PC between two electric burners to maintain pressure, one on high, the other on a low setting, I juggled between burners and held my breath for 20 minutes.   Once the pressure subsided I opened the lid and peered in:  there was still plenty of water and nothing had burned.  I had two quarts of chicken stock!    

I have since tested both lentils and buckwheat, with varying degrees of success.  Erring on the side of caution, the le puy lentils needed a bit more than the meager 4 minutes cooking time (how bad is that?!).  But, I would rather have them al dente than mush, anyway.  The kasha took longer.  The directions suggested letting it cool naturally in the pot, which cooked it too long and it stuck to the bottom surface.  Fortunately, it was not burned and came off easily. 

This morning’s breakfast:   steaming hot kasha with a snappy banana-yogurt sauce.  All smiles here. 

Three-Bean Chili with Mixed Peppers and Nopales

It’s hard to believe that I didn’t get my fill of those big Texas flavors, but one of the first things I did on my return from Austin was whip up a big pot of chili.  

Actually, I’d had my fill of meat and was ready to experiment with a lighter version ― one with zesty chili flavors featuring grains, legumes, and more vegetables.

Yes, this zippy riff has plenty of vegetables and such, but I prefer not to call it ‘vegetarian’ chili since that label suggests an attempt to pass it off as a dreary substitute for the real thing.   

Instead, here tomatillos, cactus paddles, assorted chilies and peppers lend complexity and a definite piquant bite.   

 The generous combination of legumes, hominy, corn, and bulgur wheat offers plenty of supporting interest and satisfying texture.

Serve the chili over tortilla chips coated with melting cheddar and top it with crunchy Cilantro Cabbage Slaw mentioned in previous postings here.   

For added heat pull out a nice sampling of tasty Texas hot sauces. 

Of course have plenty of napkins on hand for dabbing any beaded brows...

Three-Bean Chili with Mixed Peppers and Nopales 

Source:  Inspired by Three-Bean Vegetable Chili from Soup Suppers by Arthur Schwartz

Ingredients

·         ¾ cup bulgur wheat, soaked in 1 ½ cup boiling water for 20 minutes, drained

·         2 tbsp vegetable oil

·         2 medium onions, chopped

·         4 cloves garlic

·         1 tsp dried oregano

·         2 tsp cumin

·         2-3 Tbsp chili powder

·         pinch cinnamon

·         1 Tbsp smoked paprika

·         ½ tsp. each salt and pepper

·         12 tomatillos, husked, diced

·         4 cups chicken stock or boiling water, approx., divided

·         14 oz. can diced tomatoes

·         2 poblano peppers, seed, chop

·         2 Anaheim peppers, “

·         4 jalapeno peppers, “

·         ½ tsp Worcestershire sauce

·         15 oz. can black eyed peas, drained

·         15 oz. can white beans, drained

·         15 oz. can hominy, rinsed and drained

·         1 - 2 Tbsp cornmeal diluted in

·         1/2 cup orange juice

·         2 ears corn, or 1-2 cups corn

·         1 cactus paddle with thorns removed, washed and scrubbed with a pot scrubber;  cut into cubes

Cilantro Cabbage Slaw (see recipe), corn tortillas, cheddar cheese

Directions 

Soak the bulgur wheat and set it aside.

In a deep pot, sauté the onions and garlic in oil until softened, about 10 minutes.  Add the oregano, cumin, chili powder, smoked paprika, cinnamon and toss to blend flavors; season with salt and pepper.  Add the tomatillos, toss, and add stock or water to cover, about 2 cups.  Simmer approximately 20 minutes, or until tomatillos are soft and begin to fall apart.  Add the diced tomatoes and simmer gently an additional 15 minutes. Use a wooden spoon to further break down the tomatoes if necessary.

Stir in the chopped peppers, 1 cup stock or water, ½ tsp Worcestershire; simmer an additional 15 minutes to soften and develop flavor. 

Add the bulgur wheat, white beans, black eyed peas, hominy, orange juice and simmer an additional 10 to 15 minutes (to further, add the cornmeal if desired).  Add the corn and nopales and simmer 5 minutes.  Don’t overcook the cactus.  Adjust flavors. 

To serve, place a layer of tortilla chips with melting cheddar in shallow bowls; ladle on the chili and top with cilantro cabbage slaw.  Accompany with guacamole, salsas and additional chips.  Serves 8~~

Millet on My Mind

 I’m a little behind the curve when it comes to dabbling in millet, but over the long Labor Day weekend I plan to change all that.   On my current campaign to embrace the fascinating realm of grains and more, I was impressed to read that millet falls into the super food status.  It’s loaded with protein and minerals; it’s easy to digest and contains no gluten.  In fact much of the world’s population considers it a staple, and it is critically important in Africa and South America. 

Here’s what else I’ve learned so far.   It has a very mild, slightly nutty taste, reminiscent of cornmeal.   Basic cooking technique is similar to rice:  add it to boiling water and cook it until the water has evaporated, about 30 minutes.  The cooking ratio is 1 part millet to 3 parts water.  Millet expands a lot ― as much as four times the original quantity. 

I begin with the basics: adding millet to boiling water.  How hard is that?   Even though I knew it would expand, starting with 2 cups of millet makes complete sense.  In 20 minutes I have enough millet to feed the entire population of Ethiopia.  But that’s ok, because there’s s a long weekend ahead and I plan to really give it a work-out.  Right now, I’m especially interested in exploring the sweet side of it.

My first project, Millet-Ricotta Pudding Filled with Blackberries,  is a variation on Ricotta Millet Pudding with Warm Raspberry Compote from Maria Speck’s Ancient Grains cookbook, comes via    Lootie and Doof ‘s great blog.  I mention it here more as a point of reference.  Although it includes whipped cream to lighten the pudding, I elect to eliminate it (in the interest of healthy living) and I regret it.  Without it, the combination of the millet, ricotta, and sweetened blackberries is delicious, but decidedly heavy ― it lacks the light, creaminess which defines a good pudding.   

 Consequently, I’ve learned millet is deceivingly filling; it may look light, but it has incredible staying power. 

Ricotta Millet Pudding with Warm Raspberry Compote
 (recipe from Ancient Grains for Modern Meals by Maria Speck)

Millet

• 1 cup water
• 1/2 cup millet
• 2/3 cup milk (low fat is fine)
• 1/2 teaspoon pure vanilla extract
• Pinch of fine sea salt

 Pudding

• 1 1/2 cups part-skim ricotta cheese
• 1/4 cup honey
• 1 tablespoon finely grated lemon zest
• 2 teaspoons freshly squeezed lemon juice
• 1 cup heavy whipping cream, chilled
•  1/4 cup sugar

Compote

• 2 1/2 cups fresh or frozen raspberries (no need to thaw)
• 1/4 cup honey

To prepare the millet, bring the water and millet to a boil in a small saucepan. Decrease the heat to a simmer, cover, and cook until the water is absorbed, about 15-20 minutes. Combine the milk, vanilla, and salt in a small bowl and add to the millet. Return to a simmer, cover, and cook until the milk is absorbed, about 15 minutes more. Remove from the heat and let sit, covered, for 5 minutes. Uncover and cool to room temperature.

Once the millet has cooled, make the pudding. Place the ricotta, honey, lemon zest, and lemon juice in a large bowl and beat with a wooden spoon until the ingredients are well incorporated. Loosen the prepared millet with a fork and stir it into the ricotta mixture, breaking up any lumps.

In another large bowl, whip the cream with a handheld mixer, gradually adding the sugar until medium-firm peaks form. Using a rubber spatula, fold the whipped cream into the ricotta-millet mixture in 3 additions. Divide the pudding among 6-8 serving dishes. Chill, covered with plastic wrap, for at least 2 hours or overnight.

When ready to serve, make the raspberry compote. Place the raspberries and honey in a medium saucepan. Cook over medium-low heat, gently stirring once in a while so as not to crush the berries, until the sauce is hot and berries just warmed through, 5-8 minutes.

To finish, spoon some of the raspberry compote over the chilled ricotta pudding and serve at once.

More on Grains, the Moroccan Way…

I’m a little reluctant to post this, because it’s complicated, but I will because it is so darned good! 

Plus, on my current path of including more grains and legumes in my summer menu planning this one really meets my criteria. 

Granted, in the evening a salad entrée typically doesn’t cut it for me―I’m hungry for something more substantial.  Holy ras el hanout!  This Moroccan creation has so much going on, and is so filling, it’s easy to forget it’s ‘just a salad’.   However, it requires a bit of forethought since there are several working parts:  a simple seasonal Spinach-Strawberry Salad; the centerpiece, an utterly amazing Moroccan Chickpea Barley Salad; and an easy Orange Mustard Dressing, which pulls it all together.   

Since there’s usually a back story to my cooking, I must digress here.  The inspiration for this fabulous meal comes circuitously by way of Elise at Simply Recipes where she features a version of the Moroccan Chickpea Barley Salad by her friend, Hank Shaw at Hunter, Angler, Gardner, Cook. 

 I can’t say enough about either of these sites.  Suffice to say, I follow them regularly and concur with their food philosophies and their support of sustainable practices.  In fact, Hank Shaw has a new cookbook out based on his blog.  It is a fascinating resource for anyone captivated by the idea of consuming more of nature’s bounty and the romance of ‘finding the forgotten feast’.

So if you are adventurous and ready for new dimensions in food, may I suggest this provocative, hearty, and stylish salad.  

Moroccan Chickpea Barley Salad

Source:  per SimplyRecipes, Elise, originates with Hank Shaw, Hunter Angler Gardener Cook.

Ingredients:

·         1 ½ cups barley

·         1 ½ cups chicken or veggie broth

·         1 ½ cups water

·         1 tsp salt

·         olive oil

·         1 – 15 oz. can chickpeas ( garbanzo beans) rinsed, drained

·         ½ cup hazelnuts or pistachios

·         2/3 cup dried apricots, or other dried fruit

·         ½ cup parsley, chopped

·         2-3 green onion, chopped

·         1 lemon, zest and juice

·         1 Tbsp ras el hanout spice mix (follows)

·         salt to taste

Elise’s Ras El Hanout Spice Mix

·         1 tsp black pepper

·         1 tsp cardamom

·         ½ tsp turmeric

·         ¼ tsp each: cayenne, ginger, nutmeg, cinnamon

Orange juice to moisten, if necessary. 

Directions: 

Heat 1 tsp. olive oil in large pot, over medium high heat.  Add the barley and toast 3-4 minutes, stirring often.  Add the broth, water and 1 tsp salt.  Bring to simmer and cook until the barley is tender, 30-60 minutes. 

Strain the barley and run cold water over it to cool quickly.  Drizzle lightly with additional tsp or more olive oil to coat and toss with 1/3 to 1/2 of the ras el hanout spice.

In a large bowl add the chickpeas, nuts, apricots, green onions, and parsley, ½ of the remaining ras el hanout and mix well.  Add the lemon zest and juice and mix again.  Add the barley and gently combine.    Taste, add salt and additional spice blend if desired. 

Let the salad marinate for an hour or longer.  If the barley has absorbed all the oil, drizzle a little more oil or some orange juice over the salad to moisten.  Serves 6 to 8.

Delicious as a centerpiece with Spinach Strawberry Salad with Orange Mustard Dressing.

Spinach Strawberry Salad

·         8 cups spinach, cleaned and stemmed

·         ½ basket fresh strawberries, hulled and quartered

·         Orange-Mustard Dressing (follows)

·         2 cups Moroccan Chickpea Barley Salad (see)

·         ½ cup toasted hazelnut

Toss the spinach with a light coating of dressing and plate.  Place the strawberries around the edge of the spinach.  Add approx ½ cup Moroccan Chickpea Barley Salad in center of each salad.  Sprinkle with additional hazelnuts, if desired.  Serves 4

Orange Mustard Dressing

This is a little obscure because of the uniqueness of Olive Grand’s Blood Orange Olive Oil, but I offer it here because it is so incredibly delicious.   This drop-dead fresh olive oil is a local find from Eugene’s own purveyors of artisan products.    Check them out at Olivegrand.com.

·         1 tsp Thai Chile Garlic sauce

·         1 Tbsp Deli Mustard, whole grained

·         1 Tbsp Gulden’s spicy brown mustard

·         1 tsp sherry vinegar, or to taste

·         2 tsp blood orange olive oil or 1 tbsp flavored olive oil (see note below)

Combine the garlic sauce and the mustards; add the vinegar, whisk in the olive oil and adjust flavors as needed. 

Note:  If the blood orange olive oil is not available, substitute 1 Tbsp good quality EVOO, plus a tsp of grated orange zest and approximately 1 Tbsp orange juice.    Serves 4

Exotically yours

Here’s more on the previously promised Moroccan Chicken Tagine, a slow cooked collection of assorted vegetables and chicken perfumed with exotic spices, citrus, and fresh herbs.  

If you are looking for an authentic touch, consider something like this Le Souk pottery tagine, courtesy of Amazon.com. The unique sloping top creates an oven of sorts and the slow cooking process encourages the retention of moisture, thus luxuriously bathing the tagine mixture and intensifying flavors. 

Turns out, the tagine is actually another one-pot-wonder, complete with vegetables and desired meat.  Natural accompaniments are an easy couscous and of course, the earlier mentioned hot and spicy harissa.

A tagine is perfect for entertaining since it is completely prepared in advance and benefits from slow unattended cooking - consider it the pre-cursor to contemporary crock pot cooking.  If the fabulous cookware is not available for a showy presentation, le creuset or any other heavy crockery will work just fine.   The recipe that follows uses standard stove top preparation. 

 

Chicken Tagine with Couscous

Inspired by Martha Rose Shulman’s Mediterranean Light cookbook

Ingredients:

·         3 lb chicken, cut up and skinned

·         1 Tbsp olive oil

·         2 onions, sliced

·         4 cloves garlic minced or pressed

·         2 carrots, sliced

·         2 turnips, peeled and diced

·         2 stalks celery, sliced

·         1 tsp cumin

·         ½ tsp ginger

·         ½ tsp turmeric

·         1 bay leaf

·         3 cup chicken stock

·         1 tsp paprika

·         1 cup garbanzo beans

·         ¼ tsp saffron

·         2 small zucchini, sliced

·         4 Tbsp lemon juice

·         coarse salt, pepper and cayenne to taste

·         ¼ cup cilantro,  chopped

·         2 Tbsp parsley, chopped

Couscous:

·         ¾ lb couscous

·         2 cups chicken stock

Garnish:  cilantro, lemon slices, harissa (see index)

Directions: 

For tagine: heat oil in large casserole over medium heat and sauté onions and garlic until tender, 5-10 minutes.  Add carrots, turnips, and celery, sauté briefly.

Add chicken, cumin, ginger, turmeric, bay, stock and lightly salt.  Bring to a boil, reduce heat and simmer gently 45 minutes to 1 hour until chicken is tender; stir occasionally. 

Add paprika, garbanzos, saffron, zucchini and lemon juice; simmer 15 minutes until zucchini is tender but bright green.  Adjust seasoning with salt, pepper and cayenne. To finish, stir in parsley and cilantro.

    

For couscous:  Pour boiling stock over the couscous, cover and let stand 10 minutes until stock is absorbed.  Fluff with a fork. 

To serve, spoon couscous onto plates and ladle chicken, vegetables and some of the broth over the couscous.  Garnish with cilantro and lemon and pass the harissa.  Serves: 6-8

My Plate

I’m embarrassed to admit that I missed the memo from the US government.  The one saying they had eliminated the Food Pyramid and were replacing it with MyPlate. Apparently the old one was too complicated.   

According to Michelle Obama, “When mom or dad comes home from a long day of work, we’re already asked to be a chef, a referee, a cleaning crew. So it’s tough to be a nutritionist, too. But we do have time to take a look at our kids’ plates. As long as they’re half full of fruits and vegetables, and paired with lean proteins, whole grains and low-fat dairy, we’re golden. That’s how easy it is.”

Whatever it takes.  The new plate graphic is a cool idea, and it’s probably more relevant when it comes to eating, but does it really address the larger problem?   Yes, sensible food choices are critical – but what about those enormous food portions and the size of the plate?  And, what about those times when there is no plate?  Does that count? 

America’s fascination with an easy taco, a quick burger, or any other overly processed foods is a clear indicator that we are governed by our impulses.  We are looking for a fast fix to fill that empty void.  Sadly, that need is not long satisfied by plowing through a half-pounder, a side of fries, and washing it down with a Big Gulp.

Admittedly, my eating habits have gotten out of hand too, so I’m taking this summer to re-visit them and get a grip.  For the past couple of years or so, my excuse has been that I’m adjusting to a cooler climate and I’ve naturally gravitated to eating heavier meals.  Also, with longer days away from home, I’ve rationalized quick energy snacks and the need for more “brain food.”  Wow, how handy for the trail mix, the peanut butter, and perhaps some more of that chocolate for good measure. 

Which brings me back to the My Pyramid Tracker, likely now obsolete and incorporated in the new MyPlate site.  I’ve used this site for monitoring daily intake and usage. It has improved over the past year and  seems to have many of the earlier kinks worked out for tracking meals, searching for nutritional values, sorting out food requirements and much more.   Another site worth checking out for their exercise component is My Fitness Pal, I use their Recipe section to enter personal recipes for nutritional analysis breakdown.   

With my new eating regimen, I’ve noticed that the focus on whole grains, beans and pulses really does work.  I find I am not hungry as often and my energy stays at a higher more consistent level.  Still, this is all pretty new to me, so I’m spending more time in the advance prep stage.  But once prepared, I don’t mind having a repeat of the same dish, and my freezer is filling up nicely with meals for later.  Another plus beyond feeling better, is that a visit to the bulk food section of my market is far less expensive than a walk down the meat aisle. 

Here’s a lentil dish I especially enjoyed in the early stages of my Meat Reduction Program.  At the time, the addition of a limited amount of grilled turkey Polish sausage seemed like a big enough sacrifice.  As time has gone on, and I’ve increased the pulses, whole grains and beans, I’ve noticed my need for meat has greatly diminished. But, then again, there's nothing like a great burger...

Lentils, Kale and Sausage 

Inspired by EatingWell magazine

Ingredients:

·         1 tbsp. olive oil, divided

·         12 oz. precooked turkey sausage, such as kielbasa

·         1 large onion

·         2-3 cloves garlic

·         ¼ tsp. red pepper flakes

·         ½ tsp. thyme

·         1 bay leaf

·         2 tbsp. celery leaves (from celery below)

·         1 carrot, peeled, chopped

·         1 cup green lentils, rinsed

·         2 stalks celery

·         1 poblano pepper, seeded and chopped

·         5 cups chicken stock, or part water/bouillon

·         12 cups kale, cleaned, stripped from stalk and chopped

·         ½ tsp. salt and pepper each

Directions: 

1.       Heat a deep pot over medium heat, coat with about 2 tsp. olive oil and brown the sausage on all side.  Remove the sausage and let cool.

2.       Add the remaining oil and onion to the pot to soften, then add the garlic and toss until aromatic.  Add the red pepper and spices, then the celery leaves, carrot, and pepper.  Deglaze the pot with stock, and bring all to a simmer.

3.       Add the lentils and simmer partially covered for 30-40 minutes, or until nearly tender.   Stir in the kale and simmer 10-15 minutes longer.  Taste for seasoning and top with sliced sausage.  Serves 6. 

Delicious topped with Baby Tomatoes marinated in Sherry Vinegar. 

Lentils, Part 2: It’s All About the Sprouts

Yes, I’m still stuck on lentils, and now it’s all about the sprouts.  I’m not sure how I managed to miss the sprouting phase of my development – I recall playing around with sprouts, but was never completely won over by the idea.  

Of course, sporadically I’ll pick up a carton or a handful of alfalfa or radish sprouts and enjoy them in sandwiches or scattered in salads and move on.   Naturally, bean sprouts are pretty essential in Asian dishes, but they tend to simply meet the need and seem starchy and wood-like.

Perhaps it's because I’m so impressed with French le puy lentils that I decided to sprout a few out of curiosity.  I was warned, but failed to heed the advice of beginning with a small quantity.  I started with 1 cup of lentils and within 3 day they had mushroomed into a huge bowlful.  I was happily sharing my magnificent crop with friends! Turns out, they are so enticingly flavorful, crunchy, and satisfying, that I began looking for new ways to incorporate them in my diet.

I’ll repeat again that sprouts are powerful packages of nutrition.  In fact, they are a seed and not a bean, that contains an amazing amount of dietary fiber, vitamin C and B’s, and minerals.  Further, they are high in phosphorous, rich in calcium, potassium, zinc and iron.  Since lentils are over 25% protein, they are often mixed with grains, such as rice, which results in a complete protein dish. 

It may be obvious how to sprout, but since I didn’t have a clue, here’s a handy guide:

1.  Rinse and pick through the lentils, removing any stones or chaff, and make certain they are whole, since splits will not sprout.  Place about ¾ cup in a medium bowl and cover with cool water.  Let soak 8-12 hours, or overnight.  They will quadruple in bulk, so consider what might be used within 7-10 days.

2.  Drain and rinse well to remove acids and toxins and place them in a jar or in a strainer over a bowl.  Cover with light towel to allow for circulation, and store in a cool semi-lit area, such as a cabinet or pantry.  Rinse and drain 2-3 times per day for 3 days or until sprouts form ½” tails or longer. 

3.  Place in indirect sunlight for several hours to allow chlorophyll to form and tails turn green. 

One Pot Wonder

I’ve been having a field day since my bulk food store started stocking French le puy lentils.  

 For my money, these green-blue beauties are the quintessential lentil since they hold their shape beautifully and they do not lose their color when cooked.   No, these lentils will not fade quietly into the night ― and their slight pepperiness offers endless possibilities as either a fabulously healthful entrée or an attractive side dish. 

Le puy lentils are versatile enough to either to stand in as a charming base for an entrée such as salmon or duck, or become the focal point of a vegetarian meal.  Salad with lentils can actually make sense (yay!) and become the perfect solution for buffets or picnics―no more dull, unappetizing blobs. 

 

This past weekend I was in the mood for another of my one-pot wonders.  This time I included lentils, collards and turkey kielbasa, each added to the pot when chopped and ready.  I started with my standard soup pot and added a cup or so of rinsed lentils covered with water, plus half an onion and some celery leaves.  While the lentils simmered I chopped up one bunch of tender collard greens, removing any tough cores, and added them along with 2 strips of chopped bacon, a dash of salt and 2 dried chile peppers.  When it came to a boil, I reduced the heat and covered the pot slightly. 

  

 In a separate pan I heated a bit of olive oil and sautéed the rest of the onion, 2 cloves of garlic, a bit of coriander, thyme and a pinch of allspice.  When that was aromatic I added one kielbasa cut in half lengthwise and chopped into 2 inch pieces along with a diced (Anaheim) pepper.   This simmered slightly covered, to allow all the flavors to incorporate.

Meanwhile, I chopped up 3 medium carrots and added them to the lentil pot.  When the lentils and collards had cooked about 30 minutes, I added the vegetables and sausage mixture to the lentils, tasted for seasoning, and simmered it all an additional 15-20 minutes.  I was finished and cleaned up within an hour.

Of course, my favorite part of this meal is the eating.  I’ll top the heated lentils with a chopped salad lightly dressed with olive oil and sherry vinegar, and then crumble a bit of bleu cheese over it all.   Wonderful. 

Q is for Quinoa

Lately I’ve been working long hours on a multitude of projects and deadlines and my cooking has been fast and furious. As so often happens in the throes of craziness, I had a fortuitous moment of enlightenment. This time it happened when I fell into a heap of quinoa.

Up to this point I’ve regarded quinoa as too fussy, too earthy, and too unavailable to spend too much time contemplating.

For years I’ve read about the amazing qualities of this grain/seed but have been put off by similar re-occurring caveats that it must be soaked and re-soaked before using. Apparently, its exterior is coated with saponins – toxic chemicals producing a discouragingly bitter flavor which must be eliminated before cooking.

However, quinoa’s quirkiness didn’t stop the Incas – they revered it as an instrumental part of their diet. For centuries its extraordinary health benefits have been highly regarded, with some folks ranking gluten-free quinoa as the plant kingdom’s most perfect protein. It's also a good source of fiber, phosphorus, magnesium and iron - so why shouldn’t I like this?

Well, it turns out that I do. Very much.

By accident, I recently stumbled across quinoa in the midst of a mad dash to my local bulk food store. When I read the minimal directions on the bin: cook for 15 minutes I thought I could handle it. That night at warp speed I prepared a nifty idea from Dinner on a Deadline at the great website, Married… with Dinner.

Of course, I completely forgot the washing and the rinsing of the quinoa until after it was cooked; and then it hit me.  Oh, crap! I warily peered into the pot and took a whiff of the light, lovely pearls. It smelled fine…

I cautiously sampled a spoonful and it was delicious. Not bitter or soapy, but mild and slightly nutty. I have since read that of course, most commercial varieties are pre-washed for the convenience of the American market.

Quinoa has now replaced couscous on my shelf and on my table. I have gotten into the habit of pre-cooking a nice supply and storing it in the fridge for a quick addition to a meal - or for a hot breakfast with fruit and yogurt or milk. If you are another hold out, give it a try. You might just like it, too.

Quinoa with Leeks and Poached Egg

Inspired by Dinner on at Deadline @ Married with Dinner

For each serving:

1/2 cup cooked quinoa, see below

1/3 cup cooked leeks; note: 2 cups sliced leeks cooked in @ 2 Tbsp butter = 2 servings

1/2 cup simmering chicken stock, excellent quality

1 extra-large egg

1 teaspoon minced chives or scallions, for garnish

handful of Parmesan cheese (opt.), grated as finely as possible (about 1/2oz by weight)

For quinoa: bring 2 cups salted water to a boil. Stir in 1 cup quinoa, slightly cover it and simmer for about 15 minutes or until the water evaporates. Toss lightly with fork, cover with toweling, top with lid, and let stand for 5 minutes.

For the leeks: Slice the leeks in half lengthwise and rinse well, carefully removing any sand or dirt. Slice the white and tender light-green parts into half-rings about 1/4- to 1/8-inch thick.

Melt the butter in heavy skillet over medium-low heat. Add leeks and a couple of tablespoons of water. Simmer slowly until leeks are tender and almost all water evaporates, add more water if needed to further soften the leeks, about 15 minutes. Season well with salt. If using immediately, remove pan from the heat and set aside.

Drop the eggs into simmering water that has been lightly flavored with vinegar; poach for 2-3 minutes until set. Remove from heat.

To assemble: spoon about 1/3 cup leeks into bottom of each wide bowl. Top the leeks with about 1/2 cup quinoa. Remove an egg from poaching water with slotted spoon and top each mound with an egg. Ladle hot broth carefully around the leeks and quinoa, sprinkle with chives and garnish with Parmesan cheese.

Optional: add fresh mushrooms, broccoli or other fresh vegetables to chicken stock and simmer until al dente. ~~

Market Memory Makers

This past Friday was the beginning of a new season for our Springfield Farmers’ Market and I was one among many caught in a blur of anticipation and excitement.  Early apprehensions over the new shift to an afternoon/evening venue were soon forgotten amidst a steady stream of enthusiastic supporters.

From my perspective, it was all good.  There was a sense of relaxed, casual enjoyment and folks were happy to linger longer and fully enjoy all that the market had to offer. 

As the sun shifted to the west the market hummed with activities for the kids, plentiful exchanges of food and drink, baked goods, fresh produce as well as a seasonal assortment of tiny starts and plants for the home gardeners.  Plus, it was a chance to follow the latest market buzz and chat up the hard working farmers, growers, and producers - even place pre-orders with a local fishmonger promising fresh salmon next week.

One highlight was my first fresh horchata this side of Mexico. It was a treat to sip this cool, refreshing drink and mingle with friends while foot-tapping music floated above the market. It reminded me of similar sweet occasions at bustling mercardos and tiendas in Mexico.

Horchata is typically made with rice pressed or blended into a milky form with water. It is flavored with cinnamon, vanilla, and sweetened with sugar - milk, fresh fruit, or nuts are sometimes included.  

Horchata
1 stick cinnamon (or about 1/2 tsp. powdered)
2/3 cup sugar
1 1/4 cups long grained white rice, uncooked
5 cups water
1 teaspoons vanilla

In a blender, break up cinnamon and pulverize it with sugar. Add the rice and blend until a fine powder.

Slowly add about 3 cups of water to blender and puree; add vanilla, remaining water and combine well.

Pour into a storage container and refrigerate for at least 5 hours, or overnight.  The following day, strain into pitcher. Adjust flavors, add milk if desired. Serve over ice. Serves 4 ~~

Kohlrabi Wrestling

I’ve had a 3 pound kohlrabi rolling around in my refrigerator for over a week now. I brought it home after a recent work day at the GrassRoots Garden, trimmed off its gangly cabbage-like leaves, crammed it into a rear corner of the fridge, and proceeded to ignore it.

Actually, I’d been procrastinating because other than nibbling on it raw, I hadn’t the slightest idea what to do with a massive 3 pound kohlrabi. Lamenting my uncertainty to fellow gardener, Claire, she raved and recommended a curry treatment. Huh.

After a little research, I learn that kohlrabi is low in calories, about 19 per ½ cup; it’s high in fiber, potassium, calcium, vitamin A and C. It has a mild cabbage-like flavor and a moist, crisp texture. I’m told to look for 2” bulbs; if larger, peel them. Right. The kohlrabi is very popular in Northern India, and has made its way to Israel, China and Africa. It is also used in Italian, French and German cuisines.

This evening I decide it's time to confront the behemoth taking up way too much refrigerator space. I hack away--peeling and whacking it into bite size morsels. I have a small bag of lentils which I pre-cook while wrestling with the rock-hard rascal. The remainder of the dish comes together quickly and by the time my jasmine rice is cooked the kohlrabi is tender (20 minutes). I suspect my 8” specimen takes a little longer than the average 2” bulb. I’m not sure my rendition is authentically Indian, but it sure is good.

Kohlrabi Indian Curry
Inspiration from Fondy Market (www.fondmarket.org)

1 Tbsp oil

1/4 tsp ground turmeric

1/4 tsp ground coriander
1/4 tsp ground cumin
1 Thai chilies, split open, seeds remaining
1 large onion, chopped
1 green finger pepper, seeded, cut into rings
1 large tomato peeled and chopped (or 1 14 oz can)
1 T tomato paste
2 medium kohlrabi globe (1 pound), peeled and cut into ¼ inch cubes
kohlrabi leaves, rib removed and cut into strips
1 cup cooked lentils, liquid reserved or 1 can chickpeas (14 oz)
3 cups stock
salt to taste
1/4 cup chopped fresh cilantro

Heat oil in heavy pan. Stir in turmeric, coriander, cumin, chilies, and onion. Sauté on medium heat until onion browns about 8 minutes.

Add chopped tomatoes, pepper, tomato paste and sauté another 5 minutes.

Add kohlrabi, lentils, and stock. Cover and cook until kohlrabi becomes tender—about 9 minutes.

If using kohlrabi greens add in the final 5 minutes of cooking.

Garnish with cilantro. Serves 8.