Moroccan Chickpea Stew
1 tablespoon olive oil
1 large onion, diced (2 cups)
½ teaspoon sea salt, divided
3 cloves garlic, minced
1 teaspoon cumin powder
1 teaspoon cinnamon powder
1 teaspoon coriander powder
½ teaspoon turmeric powder
½ teaspoon ginger powder
3 cups vegetable broth or water
1 medium sweet potato, cut into bite-size pieces
1 medium carrot, cut into bite-size pieces
3 cups cooked chickpeas (or 2 15-ounce can beans, drained)
4 tablespoons oat flour
1 tablespoon tamari
1 medium zucchini, cut into bite-size pieces
Parsley or cilantro and lemon wedge for garnish
- Heat olive oil in a cast iron pot. Add onions and ¼ teaspoon sea salt, and sauté onions until soft. Add garlic and all the spices and continue to sauté for a couple of minutes.
- Add vegetable broth, carrots, sweet potatoes, and bring to a boil. Cover and simmer for 20 – 25 minutes until the vegetables are soft.
- Add chickpeas, and continued to simmer for 15 minutes.
- Sprinkle 5 tablespoons of oat flour little by little and stir gently. Add ¼ teaspoon sea salt, tamari, black pepper. Adjust the flavor by adding more sea salt if needed.
- Add zucchini and simmer for 5 minutes. Garnish and serve warm over rice.
Chef’s note: If you can’t find oat flour, just grind up rolled oats in a food processor or you can substitute with 2 tablespoons of arrowroot flour diluted with 2 tablespoons of water.
Ginger Baked Tofu
Makes 12 pieces, serves 4-5
1 block medium firm tofu (14 ounces)
2-2 1/2 tablespoons tamari
1 tablespoon toasted sesame oil
2 tablespoons rice vinegar
2 tablespoons fresh ginger, minced
1 tablespoon garlic, minced
1/4 cup water
Scallions for garnish
- Slice tofu into 12 pieces, divide into quarters, then divide each quarter into 3 slices. Arrange slices in a single layer on a plate lined with paper towels for at least 15 minutes to get rid of excess water.
- Heat oven to 375 F.
- Make marinade by combining tamari, toasted sesame oil, rice vinegar, fresh ginger, garlic, and water.
- Place tofu slices on an 8” x 6” oven dish, then pour the marinade over.
- Marinate for 10 minutes. Bake for 15 – 20 minutes, then flip tofu slices, bake another 10 – 15 minutes until golden.
- Serve with chopped scallions on top.
Savory Kidney Beans
1 cup dry kidney beans or 2 cups canned beans*
2 ½ cups water
2 inch piece of kombu
1 T sesame or olive oil
1 cup diced onions
½ cup diced carrots
¼ teaspoon sea salt
1 T shoyu or tamari
- If you are using dry beans, soak them overnight with 3 cups water.
- Drain the soaking water. Place the beans, water and kombu in the pressure cooker.
- Bring to a boil, skimming off any foam that arises.
- Place lid, secure it, and bring up to pressure.
- Turn flame to low and cook for 30 – 40 minutes until beans become tender.
- Remove from heat and allow pressure to come down naturally.
- In the meantime, heat oil in a large skillet over medium heat.
- Add onions and sauté until soft, approximately 2-3 minutes.
- Add carrots and sauté for 2 minutes.
- Drain kidney beans, reserving cooking water.
- Add kidney beans to the sautéed vegetables and ½ cup of the water the beans were cooked in (or tap or spring water if using canned beans).
- Bring to a boil, cover and simmer for 20 minutes, stirring occasionally. You may need to add more water if beans start to dry out.
- Add sea salt and shoyu or tamari, cover and simmer for 10 minutes.
* If using 2 cups canned kidney beans- drain the beans from the can, rinse them well, then add the beans to the sautéed
vegetables (step 11).
Mung Bean Patties
Makes 6-8 patties
1 cup mung beans
3 cups water
1 inch piece kombu
½ sheet nori, torn into small pieces
1 small onion, diced
pinch of sea salt
2 small or one medium carrot, minced
¼ cup finely chopped parsley
¼ cup diced black olives
2-3 T safflower or grapeseed oil for frying the patties
½ t umeboshi paste
- Rinse the mung beans and place in a pot with the water, kombu, nori, onion and a pinch of sea salt.
- Cover and bring to a boil over medium heat.
- Lower heat and simmer for 1 hour.
- Let cool 30 minutes in the refrigerator or ideally overnight.
- Mix in carrots, olives, umeboshi paste and parsley and form into patties.
- Heat oil in a skillet.
- Fry 3-4 minutes on each side until brown.
Easy Red Lentils
1 ½ cup red lentils
3 ¾ cup water
1 cup diced onions
2 t olive oil
¼ t sea salt
- Rinse and drain the red lentils and set aside.
- Place the olive oil in a pot and sauté the onions until clear.
- Add the lentils to the pot, then the water and salt.
- Bring to a boil over medium heat.
- Give the beans a gentle stir, then cover and then simmer for 25 minutes. You may need to stir occasionally so the beans do not stick to the bottom of the pot.