Category: Soups & Stews

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eHow Video: Curried Chickpeas with Mushrooms & Greens

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There are few things that I love more than beans and greens. At the moment, I can only think of two and they are my husband and my dog. I literally have beans and greens every single day. At least once. This blog probably should have be called “beans and greens.” Honestly, my whole life should just be called “beans and greens.”

I’m not the only one who thinks beans and greens are two of the most delicious foods on the planet. In fact, most of the world shares my fondness, which is why they appear together in cuisines all across the globe, from Southern BBQ black-eyed peas and collard greens, to Italian cannellini bean stew with kale, to Ethiopian spiced mung beans and cabbage. In addition, beans and greens combine high protein and fiber with disease-fighting antioxidants and phytochemicals making them one mighty nutrition power couple.

So obviously, I just had to include a recipe with beans and greens for this series. My struggle, though, was deciding which one to pick because there are so many that I absolutely love. If I had to pick my favorite bean it would have to be the garbanzo bean (a.k.a. the chickpea) and some of most favorite beans and greens dishes are Indian, so I thought this recipe would fit the bill perfectly. If you love Indian food, as Mr. Goldhouse and I do, this is bound to be a new favorite. But if you are somewhat new to Indian food or sharing it with people who are, this dish is mild enough to be a nice introduction into one of the world’s most wonderful cuisines.

Feel free to eat on its own or with a side of brown basmati rice. Enjoy!

(Serves 3-4)
Ingredients:
Curry Mixture:
1/2 tablespoon coriander
1/2 tablespoon garam masala
1/8 teaspoon cayenne
1/2 teaspoon paprika
1/2 teaspoon turmeric
3 cups chopped cremini mushrooms
1 onion, minced
1 tablespoon minced ginger
2 garlic cloves, minced
1/4 cup chopped fresh cilantro
1/2 cup tomato puree
3 cups chickpeas (or two 15 oz cans or one 28 oz cans)
1 10 oz package of frozen spinach, de-thawed (or any other dark leafy green)
1/2 cup nondairy milk, such as soy or almond
1 tablespoon lemon juice

Instructions:
1. Combine spices in the curry mixture and set aside.
2. Saute the onions in a tablespoon or two of water until slightly browned, about 5-10 minutes. Then add the ginger and garlic, and saute for another minute.
3. Add the tomato puree and curry mixture. Stir for another 5-10 minutes.
4. Add the mushrooms and saute until they start to soften, about 3-5 minutes.
5. Add the chickpeas and spinach, and stir until the water has evaporated.
6. Add the nondairy milk and 1/4 – 1/2 cup of water (depending on your desired thickness) and bring to a boil.
7. Add the lemon juice and salt to taste, and turn off the heat. Garnish with cilantro and serve.
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eHow video: Cream of Tomato & Navy Bean Soup

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Cream of tomato soup typically calls for a lot of butter and heavy cream. Many people assume that is what is needed to achieve a thick, smooth and creamy consistency. But unless one is looking to add saturated fat, cholesterol, and casein, then the dairy products simply aren’t necessary.

To achieve the soup’s creamy consistency in my recipe, I use… you guessed it, beans! Navy beans, or any other white or light-colored beans, are great to use in lieu of dairy in creamy soups. And depending on how much creaminess you like, you can always add more or less beans.

Navy beans are rich in protein (1 cup has 15 grams), and a great source of iron, folate, manganese, and calcium. And like all beans, navy beans add fiber to any meal (dairy has no fiber whatsoever), making this soup more filling and satisfying, as well as healthier for your heart. So next time you come across a soup recipe that calls for heavy cream, just remember there are so many reasons to use beans instead.

Here’s an interesting tidbit: The first time I tested this soup, I served it as an appetizer and it totally overshadowed the entree. It was also pretty filling for an appetizer so I have since served it as an entree with a big green salad and that hits the spot just right. I have never been a huge tomato soup lover, but I adore this soup. During the filming of this series, we were experiencing record-breaking low temperatures in Boston and the kitchen is the coldest part of our house. I didn’t want to be in a huge puffy coat on camera but I was really freezing so as soon as we finished shooting this recipe, I just ate the entire batch by myself. I didn’t even put it in a bowl; I just held the bottom of the pot with my oven-mittened hand and ate it straight from the ladle.  (It’s really a miracle I didn’t spill on my green shirt.) I’m sure the camera man thought I was crazy but I felt so much better. Like I said, this soup really hits the spot.

Serves 2-3
Ingredients:
1-15 oz can navy beans (or 1 1/2 cups)
1-15 oz can crushed tomatoes
1 bay leaf
1 large carrot
1 celery stalk
1 clove garlic
1 teaspoon cumin
1 tsp smoked paprika
2 tablespoons dried basil
1 dash cayenne
1 cup tomato puree
1/2 tablespoon reduced-sodium tamari
1 date
2 tablespoons tomato paste
1/4 cup chopped fresh basil, as garnish (optional)

Instructions:
1. In a soup pot, combine the navy beans, 3 cups of water, crushed tomatoes and bay leaf. Bring to a boil, and cover and simmer.
2. Meanwhile, dice the carrot, celery and garlic. Add the garlic to a saute pan and cook for 2-3 minutes. Then add the celery and carrots, and saute for another 5 minutes.
3. Add the cumin, smoked paprika, basil and cayenne to the saute pan and stir for 2 minutes.
4. Add the tomato puree to the saute pan. Turn up the heat to medium-high, and cook for another 5 minutes.
5. Add the saute mixture to the soup pot and bring to a boil. Reduce to a simmer and cover for 30 minutes or until the vegetables are tender.
6. Remove the bayleaf. In a food processor or blender, add the tamari, date, tomato paste and soup (in batches if necessary). Blend to desired consistency. Serve with chopped fresh basil, if using.

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eHow Video: Down-South Homemade Chili (a.k.a. Chili Jambalaya)

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What’s a series on beans without a chili recipe? Rather than sharing a more Western-style chili with black beans, tomatoes, and Mexican seasonings, I thought it would be a fun opportunity to move East and make something with more of a Southern vibe. The result is a mix between a chili and a jambalaya with ingredients found in traditional dishes all across the South, from Cajun spices to black-eyed peas to okra. I am proud of all the recipes in this series but I am especially proud of this one. I even had the chutzpa to make it for my Southern in-laws, knowing full well I was encroaching on dangerous territory (not being a Southerner myself and all), and it received excellent reviews.

This has truly become a favorite meal in our house. It’s also great leftover. I like making a big batch for dinner on Sunday night and then packing the rest for Mr. Goldhouse’s lunch for the next several days. And, of course, it’s incredibly healthful, as kidney beans and black-eyed are both excellent sources of protein, fiber, calcium and iron.

Ingredients:
Cajun spice blend:
2 teaspoons smoked paprika
2 teaspoons thyme
1 teaspoon oregano
1 teaspoon marjoram
1/2 teaspoon cayenne pepper
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon allspice
1/4 teaspoon ground cloves
…..
1 onion, chopped
2 stalks celery, chopped
4 cloves garlic, minced
1 bell pepper, diced
1 1/2 cups brown rice
1 package frozen okra, de-thawed
2-15 oz can kidney beans (3 cups)
1-15 oz can black-eyed peas (1 1/2 cups)
1-15 oz can corn (1 1/2 cups)
1/2 teaspoon liquid smoke
3 cups vegetable broth

Instructions:
1. Prepare the Cajun spice blend and set aside. (Tip: I like to double this and store what I don’t use for this recipe in a plastic baggy. That way it’s all set to go next time I need it.)
2. In a soup pot, saute the onion, celery, garlic and pepper in a tablespoon of water for about 10 minutes, or until the onions are translucent.
3. Add the remaining ingredients and 1 1/2 tablespoons of the Cajun spice blend.
4. Turn the heat to medium-high and bring to a boil, and then reduce to low and cover. Cook for about 40-45 minutes, or until the rice is done. Stir every 20 minutes and add more liquid if necessary.
5. Once the rice is ready, season with salt, pepper, and more Cajun seasoning as needed.
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Incredibly Easy Pumpkin Chili

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Believe it or not, I used to hate cooking. I resented having to follow directions for an activity that I believed was meant be creative. But every time I tried to get creative, tossing in a little of this, a dash of that, followed by a twirl, a curtsey, etc., the food was just a sorry disappointment. After too many failed dishes I knew I needed to follow instructions but I still wanted to feel like the dish was my creation. I was able to find a happy balance making dishes that called for just a few ingredients and minimal measuring. For those who are new to cooking, short on time, or just looking for a unique take on chili, this recipe delivers. It is so simple. All you have to do is chop a few vegetables and dump a few cans, but it also feels really creative and unusual because of the pumpkin. The result is a delicious chili that’s warm, comforting, and just a touch sweet.
Over time, you could also get more creative and try adding different colored peppers, other kinds of beans, or using sweet potato instead of pumpkin (see below for more ideas). With such good and simple flavors it would hard to mess this one up.

Ingredients:
1 onion, diced
2 cloves garlic, diced
1 red bell pepper, diced
1 can (15 oz) organic corn, preferably sweet
1 large can (28 oz) fire-roasted diced tomatoes
1 can pumpkin puree (NOT pumpkin pie puree)
1 can chickpeas, drained
1 can black beans, drained
1 tbsp chili powder
2 tsp cumin
1/4 tsp cayenne (optional)
1 cup vegetable broth or water (more if you prefer a thinner consistency)

Instructions:
1. In a large skillet over medium heat, saute the onion, garlic, and red pepper in 1-2 tbsp water or vegetable broth for about 10 minutes or until tender.
2. Stir in the remaining ingredients, increase the heat to high, and bring to a boil.
3. Immediately reduce the heat to medium-low and simmer for 15-20 minutes until heated through. Serve hot.

Variations to try:
– To make this chili thicker and heartier, add 2 cups cooked quinoa after step 2.
– Add fresh or frozen de-thawed greens, such as kale, spinach, collards, etc., while simmering during step 3.
– For a slightly sweeter chili, use canned sweet potato instead of pumpkin.

– Double or triple the ingredients to make several days’ worth of food. Leftovers can also be frozen.
– Try using just one kind of bean (for example, only black beans) or add several different kinds in addition to the beans already used (such as pinto, kidney, and white beans).
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Caribbean Plantain + Pinto Stew

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I used to think plantains were just old bananas that supermarkets kept in stock in hopes that people would buy them to make banana bread. When I moved to Brooklyn and noticed that even the smallest quickie mart carried these black bananas I just thought people in Brooklyn must really have a thing for banana bread. Silly me! As the rest of the world probably knows already, plantains are a major component of Latin American and Caribbean cuisine, and are used in soups, stews, and desserts. I was completely blown away by the combination of flavors in this stew–both sweet and spicy–and owe many of my thanks to the plantains. This recipe definitely goes on my list of top favorites.

Ingredients:
1 large yellow onion, chopped finely
1 yellow pepper, chopped finely
2 jalapenos, seeded and chopped finely
3 cloves garlic, minced
8 plum tomatoes, diced
1/4 cup cooking sherry (any cooking wine will do, or sub vegetable broth)
1 teaspoon salt
2 teaspoons ground cumin
1 (15 oz) can pinto beans, drained and rinsed OR 2/3 cup dried pintos, soaked overnight
2 ripe plantains, peeled, sliced in half lengthwise, and sliced into 1/2-inch pieces
1 cup chopped fresh cilantro

Instructions:
1. If using the soaked beans: place beans in a pot with fresh water and bring to a boil, then reduce heat to low and let simmer, covered for 60 minutes. If using canned beans, continue directly to step 2.
2. In a soup pot over medium heat, saute the onions, peppers, jalapenos, and garlic for 5-7 minutes, until the vegetables are softened.
3. Add the tomatoes, sherry, salt, and cumin. Cover and bring to a boil, then let simmer for 15 minutes, stirring occasionally, until the tomatoes are cooked and broken down.
4. Add the pinto beans and plantains. Cover and simmer for another 20-25 minutes.
5. Ladle into serving bowls and garnish with cilantro.

Source: Inspired by a recipe in “Veganomicon”

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Baingan Bharta (Indian-Style Eggplant) + Garbanzos

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   Whenever I eat out at a restaurant, I am drawn by a powerful magnetic force towards any dish with eggplant. It’s in some of my most favorite things– baba ganouj, bharta, caponata. It’s just so delicious. I’ve been hesitant to include eggplant in my cooking at home, however, because it can take a long time and I thought it wasn’t as rich with nutrients as some other vegetables.
   Well, it turns out that eggplant is loaded with health benefits. In addition to high containing high levels of antioxidants, which help to stimulate the immune system and energy levels of the body, eggplant also contain a compound called terpenes, which are known to lower cholesterol. I’m thrilled! And while it’s true some prep time is required, it’s hardly complicated– if you can open the oven, then you can do it.
   This recipe is based on my favorite Indian dish, bharta. I chose to include garbanzo beans so it could be a one-pot-meal with plenty of fiber and protein. When you bring these spices home from the market, the wonderful smell will make your dream of far away lands. Once you start cooking, you’re practically on your way. Mmmmmmm….
Ingredients:
1 large eggplant
1 medium onion, chopped
1 red bell-pepper, chopped
1 1/4 teaspoon cumin seeds
1 1/4 teaspoon ground ginger
1 1/4 teaspoon ground cinnamon
1 1/4 teaspoon ground cardamom
1 teaspoon ground coriander
1/2 teaspoon turmeric
1 15-oz can of garbanzo beans
1 14-oz can of diced tomatoes
1/2 cup water
1/4 cup fresh cilantro
1 teaspoon garam masala
Instructions:
1. Preheat oven to 400 degrees. Prick eggplant with a fork several times and place on a baking sheet. Bake for 45 minutes. Remove from oven and set aside until cool enough to handle. Peel and chop the eggplant.
2. Dribble a few tablespoons of olive oil on a non-stick skillet and turn to medium-hight. Add the onion and cook until it begins to turn golden. Add the bell pepper and cook for a few more minutes.
3. Clear a spot in the center of the skillet and sprinkle the cumin seeds directly on the hot surface. Stir and toast them for about 1 minute, until they become fragrant. Then stir them into the onions and peppers and add the cumin, ginger, cinnamon, cardamom, coriander, tumeric, and diced tomatoes.
4. Add the eggplant and cook over medium heat, pressing eggplant with the back of a spoon to break up large pieces, for about 10 minutes.
5. Add the garbanzos and enough water (approximately 1/2 cup) to keep the mixture moist. Cover tightly and turn heat to low. Cook for at least 15 minutes, stirring periodically, until the sauce has thickened and the flavors have blended.

Sources:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=22, http://www.manjulaskitchen.com/2009/10/09/baingan-bharta-eggplant/

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Curry Lentil Dal

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Ingredients:
1/2 pound brown lentils (about 1 1/8 cups)
1 small onion
2 garlic cloves
1 bay leaf
2 vegetable broth or water
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon turmeric
1-2 tablespoons curry powder, depending on your taste
cilantro for garnish

Instructions:
1. Finely chop the garlic cloves and the onion.
2. Combine the lentils, onion, garlic, bay leaf, and 4 cups water in a medium soup pot or heavy saucepan. Bring to a boil, reduce the heat, cover and simmer 30 minutes.
3. Add salt to taste (under-salt slightly because you will be reducing the liquid), and continue to simmer for another 15 minutes, until the lentils are falling apart tender and fragrant. Remove the bayleaf and discard.
3. Heat the broth in a large, heavy nonstick skillet over medium-high heat. Add the spices and stir as they sizzle for about 30 seconds, until very fragrant.
4. Add the beans with their liquid and cook, stirring and mashing with the back of a wooden spoon, until the mixture thickens, like refried beans. Once the mixture has reduced to the desired consistency, spoon onto plates and top each serving with a sprinkling of chopped cilantro.

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White Beans, Artichokes + Spinach

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Ingredients:

2 cans of cannellini beans

1 can of artichoke hearts*

1 bunch of fresh spinach

20 fresh sage leaves

10 garlic cloves

2 tablespoon vegetable broth or water

* Update: I often use button mushrooms instead of artichoke hearts. They give the dish an earthier flavor that really hits the spot in the colder months.


Instructions:

1. Set a Dutch oven over medium-high heat, and add the vegetable broth to the pan. While the broth heats up, chop the garlic then add to pan.

2. Throw in the artichoke hearts (or the mushrooms).

3. Dump both cans of beans into pan. Add the sage. Cook for about 3 minutes.

4. Add the spinach and stir till volume shrinks a bit. Turn heat to low and put cover on pan. Set the table or make a drink and serve when ready to eat.

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