Chickpeas, kale, and kamut with red pepper, olives, and capers

Dressed with garlic, chili and tamari, this is a simple, vibrant dish with no added oil or sugar but lots of flavour.

Ingredients

For the chickpeas, kale and kamut
1 1/2 cups water
1/2 cup kamut
2 cups green kale, stemmed and coarsely chopped
2 red peppers (about 1 1/2 cups), 1/2″ dice
1 cup cooked chickpeas

For the dressing
2 scallions, minced
1T fresh garlic, minced
1T tamari
1T lemon juice
1/4 cup nutritional yeast
1T kalamata olives, pitted and chopped
1T pickled capers, minced
1t nori flakes
1t purple dulse flakes
2T cold-milled brown flax seed
1/4t dried red chilis (or to taste)
Coarse sea salt and black pepper to taste

Optional: Chopped walnuts, sliced ripe pear, clementines, sauteed mushrooms, sun-dried tomatoes, will all add flavor, texture and nuance to this dish. Roasting the chickpeas separately with a little tamari and chili or the dulse and nori will also add nuance.

Directions

In a small sauce pan with a lid, toast the kamut for 2-3 minutes. Add the water and bring to a simmer. Cover, reduce heat to low and simmer until the water is absorbed and the kamut is soft by nicely chewy (expect about 1 hour). You could reduce cooking time a little by soaking the grain overnight.

While the kamut is finishing up, assemble the kale, red pepper and kale in a large bowl. When the kamut is ready, increase heat to medium high, add the scallions and stir fry for 2 minutes. Add the garlic, and stir fry for 1 minute. Add the chickpeas, toss to coat, and stir fry for another minute. Add the lemon and tamari. Deglaze the pan. Remove from heat. Add the remaining ingredients and toss to combine. Add the kamut and chickpeas to the kale and red peppers and toss to combine.

Let stand 5 minutes to wilt the kale lightly. Season to taste. Dish out and serve.

 

 

Brown lentil, toasted millet bowl with spinach, kale, and sun-dried tomatoes

Stir fried with tamari, garlic, scallions and embellished with spiral cut carrots, raisins, milled flax seed, and nutritional yeast, this is a simple to prepare and nutritious dish. Makes a large bowl for 2 or a filling side dish for 4.

Ingredients

For the lentils and millet
2 cups water
1/3 cup dry brown lentils
1/3 cup hulled millet
1 ‘sprig’ kombu (about 1″)

For the sauce
1/2 cup sun-dried tomatoes (dehydrated, not jarred)
1/2 cup boiling water
2 scallions, finely chopped
1T fresh garlic, minced
1T tamari

For spinach and kale
2 cups packed baby spinach
1 cup packed kale, stemmed coarsely chopped
1/4 cup raisins (I use sultana)
About 1 cup, spiral cut carrots

For the garnish
2T cold milled brown flax seed
2T nutritional yeast
Coarse sea salt and black pepper to taste

Optional: A little lemon or lime juice will add some sour flavour. Some chopped olives will add some additional flavour and fat. A mix of orange and purple carrots, a little spiral cut golden or red beet will add a lot of colour and some additional nutrition.

Directions

Start the millet and lentils, and then assemble the rest of the bowl. In a small pan with a lid, toast the lentils and millet for about 3 minutes (stirring frequently). Add the water and kombu. Bring the pan to a light boil. Cover, reduce heat to low and simmer for about 30 minutes, or until the water is absorbed. Remove from heat, remove the kombu, and let fluff about 5 minutes.

At about the 15 minute mark, bring half a cup of water to a boil and add it to the the sun-dried tomatoes to rehydrate. Set aside.

While the lentils and millet are fluffing, add the spinach, kale and raisins to a large bowl. Using a spiralizer or a mandoline, cut the carrots in fine, noodle like shapes, Or if you prefer, use a box grater to grate, or use a knife to cut matchsticks. Mix the milled flax seed and nutritional yeast.

When the millet has fluffed, bring the pan back to heat on medium heat. Add the tamari, the water from the sun-dried tomatoes, the scallion, and the garlic. Stir fry for about 2 minutes until the water has been absorbed.

Add the millet and lentils to the greens and stir
thoroughly to combine. Sprinkle in the the nutritional yeast and flax seed. Stir to combine. Let stand about 5 minutes to wilt the greens lightly. Season to taste, bowl out, and serve!

Chocolate chia pudding with strawberries

A simple breakfast or a light treat rich with omega 3s.

Ingredients

1 1/4 cup unsweetened plant milk
2T black chia seeds
A pinch coarse sea salt
1t lemon juice
2T cocoa (I use a fairly traded, Dutch-process brand)
Sweetened to taste (I use stevia)
1/2 cup strawberries

Optional: Maple syrup, date syrup, agave nectar, etc., will work fine to sweeten this. To use dates to sweeten, mix the cocoa, a small amount of water and about 2-3T soft, dried dates, pitted and chopped. Puree till smooth, and add the mixture to the chia.

Method

Mix the chia seeds, plant milk, lemon and sea salt. Cover and let stand 30 minutes, stirring periodically. Refrigerate covered for 8 – 10 hours or until the seeds have thickened. Stir in the cocoa thoroughly and sweeten to taste. Cover and chill for another 20 minutes. Garnish with strawberries and serve.

Curry-spiced red lentils and oats with spinach, raisins, and walnuts

Spicy, savoury, with a touch of sweetness, this is a great way to add greens to your breakfast.

Ingredients

For the lentils and oats
1 1/3 cup water
1 ‘sprig’ dried kombu (about 1″)
1/4 cup red lentils
1/4 cup rolled, large flake oats
2T scallions, minced (reserve 2″ – 3″ green for garnish)
1/2T curry powder
1/4t dried, ground turmeric (or to taste — I add 1/2t)
Coarse sea salt and black pepper to taste

For the spinach
1T water
1 cup packed spinach, minced
1/4t coarse sea salt
1T nutritional yeast
Coarse sea salt to taste

For the garnish
1T chopped walnuts
2T raisins (thompson or sultana are equally good)
3-4 grape tomatoes, quartered
Scallion green sliced on a angle (as noted above)

Optional: Switch out the oats for amaranth for something more nutrient dense (reduce the water to 1 cup if you do, and add the amaranth about 10 minutes in). You can save yourself time (and a pan) by adding the spinach and raisins to the oats for the last 5 minutes, but your presentation won’t be as nice. You can also add some flavour by toasting the oats and curry spices in the frying pan before adding them. Replace the walnuts with a tablespoon cashew butter (added to the oats at the end) for a creamier texture.

Method

Bring the water to a boil in a small pan with a lid. Add the red lentils and kombu. Reduce heat to low, cover and simmer for 30 minutes. Add the oats, cover and simmer for another 5 minutes. Remove the kombu. Add the scallion, curry powder and turmeric. Stir to combine. Simmer another 5 minutes. Remove from heat and let stand to cool.

Chickpea, potato and kale soup

With a light tomato, herb broth, this is a rich but simple soup with lots of colour and flavour. This makes 4 small bowls or 2 good sized ones.

Ingredients

2T water
1/4t coarse sea salt
2T scallions, minced, 2″ – 3″ green reserved for garnish
1/4t black pepper, freshly cracked
1/4t dried red chilis (or to taste)
1t dried basil, rubbed
1/2t dried oregano, rubbed
1/4t dried thyme, rubbed
1T fresh garlic, minced
1 cup cooked chickpeas
3/4 cup white potatoes, 1/3″ dice
1/2T lemon juice
2 cups vegetable stock
1/2 cup tomato passata (or puree)
2 cups green curly kale, chopped coarsely
1T nutritional yeast
Coarse sea salt, nutritional yeast, and black pepper to taste

Optional: Garnish with 2T minced fresh basil at the end (in lieu of dried at the beginning) to add flavour and colour. Add more passata for a stronger tomato flavour. A tablespoon oil for the saute in place of the water will add some richesse. Use white beans instead of chickpeas for something more traditional. About 1/3 cup dried chickpeas will yield 1 cup cooked. I usually make my chickpeas with kombu in a batch so that I always have some on-hand.

Method

Bring a medium pan with a lid to heat on medium high. Add the scallions, green herbs, chilis, black pepper, 2T water and sea salt. Water saute for 1 minute. Add the garlic and saute another minute. Add the potatoes and chickpeas and saute for another minute or so. Add the lemon juice and deglaze the pan. Add the stock. Bring the pan to a simmer, cover, reduce heat to low and simmer for 20 minutes or until the potatoes are fork tender.

Add the passata, cover and simmer for another 2-3 minutes. Remove from heat. Add the kale and stir to combine. Add the nutritional yeast and stir to combine. Let stand 1 minute for the kale to wilt. Season to taste, and ladle out. Garnish with additional nutritional yeast if you like and scallion green sliced on an angle.

Slow-cooked mushroom stew with cabbage, potatoes, and carrots

A simple, warming stew that can go straight into a slow-cooker, shown here with a gluten free soda bread bun. This recipe easily doubles (if you have a slow-cooker to suit).

Ingredients

3 large portobello mushrooms (about 3 cups), stemmed,
1 1/2″ dice
2 cups packed shredded green cabbage (I use coleslaw mix)
2 cups potatoes, 3/4″ dice (I use quartered grelots)
1 cup carrots, 1″ segments (I use purple)
1 cup scallions, minced, 3″ – 4″ green reserved for garnish
2 cups vegetable stock
1/2t coarse sea salt
2T cooking oil (I use olive oil for this)
1 ‘sprig’ dried kombu (about 1″)
2T tomato passata (or puree)
1T tamari
2T fresh garlic, minced
2T tapioca flour dissolved in 2T water
Coarse sea salt and black pepper to taste

Optional: A tablespoon smoked paprika, some chopped green kale toward the end, black olives, red chili flakes, curry powder and other ingredients will give the stew some additional colour, flavour, and nutrition. You can substitute arrowroot for the tapioca, or even cornstarch if
your slow-cooker provides enough heat. Or you can add 2T wheat flour dissolved in the stock at the beginning for something more traditional. Soda bread, buns, pita, and other breads make a nice accompaniment.

Method

Add all of the ingredients up to but not including the tapioca flour to a slow-cooker. Cook until the potatoes and carrots are fork tender. Expect 4-6 hours on high or longer on low. Note, the size and power of the slow-cooker will produce variation in the time to cook the dish. Adjust the temperature and time expectations based on yours.

When the potatoes and carrots are ready, remove the kombu. Add the tapioca flour mixture and stir to distribute. Return to heat for another 10 – 20 minutes or so, stirring periodically until the tapioca has thickened. Once the tapioca has thickened, season to taste, ladle out, garnish with scallions and serve.

Fresh pappardelle with chickpeas, maitake mushroom, sun-dried tomatoes and kale

A simple pasta with a light, but satisfying and flavourful sauce.

Ingredients

For the pasta
1 cup semolina flour
1t tapioca flour
2t cornstarch
1/3 cup + 1T water
2 liters water with 2t coarse sea salt for boiling.

For the sauce
1 cup cooked chickpeas
2T cooking oil
1/4t coarse sea salt
1/4 cup scallion, minced (2-3 scallions)
1T fresh garlic, minced
1/2T dried green herbs (I use herbes de Provence)
1 cup maitake mushrooms, trimmed and broken into 1″ strips
2T sun-dried tomatoes (dehydrated, not jarred) rehydrated in 1/4 cup water
2 cups green curly kale, chopped coarsely
2T nutritional yeast
2T pasta water
Coarse sea salt and black pepper to taste

Optional: Other mushrooms will work here, but maitake (also known as hen of the woods or signorina mushrooms) have a lovely mild flavour and a soft texture, as well as a good nutritional profile. A little kalamata olive in this dish would also be nice. If you make the chickpeas from dried, about 1/3 cup dried will yield 1 cup cooked. Replace the pappardelle with fettuccine, linguini or spaghetti if you prefer. Replace the kale with small broccoli florets, flat leaf parsley, spinach, or other greens — just be sure to adjust the cooking time and the amount to your taste.

Method

Start the tomatoes, then the pasta, and then the sauce.

Bring 1/4 cup water to a boil and reconstitute the sun-dried tomatoes in a small bowl. Mix the semolina flour, the tapioca flour and the cornstarch. Add the water and mix until a smooth elastic dough forms. Knead for another 2 minutes. Let the dough rest, covered with a warm moist tea towel in the mixing bowl for about 15 minutes.

When the dough is ready, roll out on a lightly floured board to a large rectangle about 1/8″ thick. Cut the pappardelle in long strips (10″ – 12″ by 1/2″), preferably with a pastry cutter. Let the strips dry on the cutting board while you make the sauce.

Bring a large frying pan with a lid to heat on medium high. Add the oil and sea salt. Add the scallions and saute for 2 minutes. Add the garlic and green herbs. Saute for 1 minute. Add the mushrooms and saute for 3-5 minutes. Add the chickpeas, the sun-dried tomatoes and their water. Deglaze the pan. Reduce heat to low, cover and simmer until the pasta is ready.

Bring the 2 liters water to a boil. Add the salt. Add the pasta. Swirl the pan to separate the pasta. Boil lightly until for 2- 3 or until the pasta is done (it will float). Drain gently, reserving about 2 tablespoons of water for the sauce. Add the water the sauce and stir to combine. Rinse the pappardelle with cold water and set aside to finish the sauce.

Add the kale and stir to combine for about a minute or two until the kale is nicely wilted but still a vibrant green. Remove from heat. Add the nutritional yeast and stir to combine. Season the sauce to taste. Plate the pasta, add the sauce and serve. Garnish with additional nutritional yeast if you like.

Tempeh, coconut milk stroganoff with red sweet potatoes

A simple, lovely dish with mushrooms, cabbage, and kale.

Ingredients

1 1/2 cups vegetable stock
1/4t coarse sea salt
1/4t black pepper
1/2 cup coconut milk
1 ‘spring’ dried kombu (about 1″)
2T tomato passata (or puree)
2T white pickling vinegar
1T prepared brown mustard
2T coconut sugar
2T smoked paprika
1T fresh garlic, minced
1/4 cup scallions, minced (3″ – 4″ green reserved for garnish)
125g tempeh, cut into 1/2″ cubes
2 cups cremini mushrooms, stemmed, 1/4″ slices
2 cups red sweet potatoes, peeled, cut into about 1″ cubes
2 cups shredded green cabbage (I use coleslaw mix)
1T arrowroot powder dissolved in 1T water
1 cup green curly kale
2T nutritional yeast
Coarse sea salt and black pepper to taste

Optional: Replace the 125g tempeh with 250g tofu if you prefer, but in that case, reduce the coconut sugar to 1T (or leave it out entirely if you prefer). Flour and brown the tempeh cubes separately and then add them to the overall mix for something more traditional.

Method

Preheat the oven to 450F. Mix everything up to and including the scallions in a medium bowl. Let stand about 5 minutes. In a roasting pan or a baking sheet with sides, add the tempeh and potatoes, then the mushrooms, then the cabbage on top in even layers.

Pour the sauce mixture over the vegetables. Roast for about 1 hour to 1 hour, 15 minutes. Stir periodically to ensure even cooking. Ovens vary; use the colour and texture as a guide. The pan should be a rich, reddish brown, and the sweet potatoes should be tender. If the pan dries before the potatoes are tender, add a little water or stock as necessary.

When the potatoes are tender, remove the kombu. Drizzle the arrowroot mixture over the vegetables and stir to distribute. Roast for another 5 minutes or so until the arrowroot has thickened.

Remove from the oven. Stir in the kale and nutritional yeast. Let stand 5 minutes. Season to taste. Spoon out, garnish with scallion green sliced on an angle, and serve.

Soda bread

Soda bread is quick, versatile, and easy to make, involves no kneading and no worries about whether your dough will rise because of the yeast. This version trades the traditional wheat for gluten free flours and produces a chewy crust and a light, lightly sweet crumb. Shown here as a roasted tofu sandwich with spring mix and kale.

Ingredients

1 cup brown rice flour
3/4 cup cornstarch
3/4 cup tapioca flour
1T masa harina flour
1T coconut sugar
1T milled flax seed
1t baking powder
1/4t baking soda
Coarse sea salt to taste
1 cup soy milk
1T balsamic vinegar

Optional: Glaze with 1T unsweetened soy milk for a browner crust. Raisins are a common addition. This version uses no oil, but 1T cooking oil with the liquids will yield a flakier crust. Replace the balsamic vinegar with white vinegar if you prefer.

Method

Mix together the dry ingredients. Mix the wet. Mix the dry with the wet until a stable dough forms, form into a ball, but don’t knead. Preheat the oven to 450F (or the highest temperature to which your baking paper is rated). Let the dough rest while the oven warms up.

When the oven is ready, add the dough to the baking sheet lined with baking paper, press down slightly, and cut the top of the loaf with a large cross (or similar design). Bake for 25 – 35 minutes, or until the bread is lightly browned. Ovens vary; use the colour and texture of the bread as a guide. Remove from heat. Cover with a clean tea towel while the bread cools. Slice and serve.

For a more traditional version, replace everything up to and including the flax seed with 2 – 2 1/2 cups whole wheat flour. Start with 2 cups and add more flour as necessary. Replace the baking powder and soda with 1t baking soda. Replace the 1T balsamic vinegar with 1/2T balsamic and 1T unpasteurized sauerkraut vinegar if you have it. Adjust the baking time accordingly.

Slowcooked chickpea, potato and vegetable stew

A simple, flavourful, slowcooked stew that goes well with fresh tortilla chips (as shown here), bread, socca or other accompaniments. This makes enough for 4 medium bowls or 2 large ones.

Ingredients

1/2 cup dried chickpeas
2 cups water
1 ‘sprig’ dried kombu, about 2″
1 Italian eggplant (about 1 1/2 cups), ends trimmed, halved and sliced, 1/3″
1 medium zucchini (about 2 cups), ends trimmed, halved and sliced, 1/4″
1 large sweet onion (about 2 cups), trimmed, peeled, quartered and sliced, 1/3″
4 medium cremini mushrooms (about 1 cup), trimmed and sliced, 1/8″
1/2t coarse sea salt (or to taste)
2 cups vegetable stock
2 medium red potatoes (about 2 cups), 1/2″ dice
1 cup tomato passata (or puree)
2T fresh garlic, minced
1T smoked paprika
1/4t dried red chilis (or similar/to taste)
1T dried herbes de Provence (or similar), rubbed
2 cups flat-leaf parsley, minced (1/4 cup reserved for garnish)
1T tapioca flour dissolved in 1T cold water
1/4 cup nutritional yeast
Coarse sea salt and black pepper to taste

Optional: Other beans will work with this, but be mindful of differences in cooking time. Add some olives, nut butter or oil for additional richesse and flavour. You can replace the tapioca with arrowroot powder or cornstarch, but arrowroot is not as sturdy and cornstarch requires a higher temperature to thicken.

For a chunkier, brothier stew. slowcook the chickpeas until they’re soft, and add everything from the eggplant to the herbes de Provcence at the same time. The flavours won’t be as blended, but this will shorten the cooking time as a whole.

Method

Either add your chickpeas to your slowcooker and cook for about 2 hours on high to soften, or let them soak in cool water overnight in a covered bowl. Drain the water, but reserve the kombu.

Return the chickpeas to the slowcooker, add the ingredients up to and including the stock. Cook for 4 hours on low heat or until the chickpeas are soft (remove the kombu at this point).

Add the potatoes and everything else up to and including the herbes de Provence. Slow cook another 2 hours or so until the potatoes are fork tender. Increase the heat to high if necessary for your slowcooker (you know it better than I do).

When the potatoes are tender, add the parsley. Add the tapioca mixture and stir to distribute evenly. Increase heat to high and cook until the stew thickens, stirring periodically.

Once the tapioca thickens, turn off the heat. Add the nutritional yeast, and stir to combine. Let stand 5 minutes or so to cool. Season to taste. Ladle out, garnish with reserved parsley and serve.