In this weekly series we have been discussing the benefits of a vegetarian diet including: better health(pdf), animal rights, frugal living, food safety, global food crisis, public health and the immense contribution of meat/livestock production to climate change/resource depletion(pdf)
Macca's Meatless Monday/Meatless Advocates is a solution oriented activist group, with solutions for some of the most pressing issues of our time including: climate change, global food/water insecurity and public health. Here we don't just talk about the severity of the crisis. Armed with knowledge about how our actions can contribute we become part of the solution.
I was inspired to create this series by former Beatle and vegetarian advocate Paul McCartney(Macca) who partnered with the Meatless Monday campaign to promote less consumption of meat. We not only discuss the benefits of a less meat diet we also do some cooking, share recipes and listen to great Beatle/McCartney music!
October is the start of a different style of cooking in Florida. Finally the weather here is beginning to be cool enough to turn on the oven and cook some hearty meals! So I stop living on salads and popsicles and start enjoying soups, stews and even baking! Here are some of my favorite one pot, one dish stew recipes..my kind of easy, healthy, economical cooking and eating.
BARLEY STEW with LEEKS, MUSHROOMS and GREENS
serves 6
1 tablespoon olive oil, divided
1 1/2 cups chopped leeks (about 2 small stalks; white and pale green parts only)
1 8-ounce container sliced crimini (baby bella) mushrooms
2 garlic cloves, pressed
2 1/4 teaspoons minced fresh rosemary
1 14.5-ounce can diced tomatoes in juice
1 cup pearl barley
4 cups (or more) vegetable broth
1 bunch kale (about 8 ounces), trimmed, center stalks removed, leaves coarsely chopped (about 8 cups packed)
Heat oil in heavy large pot over medium heat. Add leeks; sprinkle with salt and pepper and sauté until leeks begin to soften, stirring often, about 5 minutes. Add mushrooms, garlic, and rosemary; increase heat to medium-high and sauté until mushrooms soften and begin to brown, stirring often, about 7 minutes. Add tomatoes with juice; stir 1 minute. Add barley and 4 cups broth; bring to boil. Reduce heat to low, cover, and simmer until barley is almost tender, about 20 minutes. Add kale; stir until wilted, about 1 minute. Cover and simmer until kale and barley are tender, adding more broth by 1/4 cupfuls as needed for desired stew consistency, about 10 minutes.
MOROCCAN STEW with COUSCOUS
Stew
1 tb Vegetable oil
1 1/2 c Chopped onion
2 Garlic cloves; minced
3/4 ts Salt; divided
1 ts Cinnamon, ground
1/2 ts Ginger, ground
1/2 ts Tumeric, ground
1/4 ts Nutmeg, ground
1/4 ts Red pepper, ground
2 c -Water
3 Cloves, whole
2 c Sliced carrots
2 c Cubed butternut squash
2 c Chickpeas, cooked or canned (drained and rinsed)
1 1/2 c Cubed sweet potato
1/2 c Raisins
1/3 c Chopped dried apricots
3 tb Brown sugar, packed
Couscous
1 c Couscous
1 3/4 c -Water
Topping
1/3 c Chopped blanched almonds
FOR THE STEW: In a 4-quart saucepan, heat the oil over medium-high heat. Add the onion and garlic, and cook, stirring, until softened. Add 1/2 tsp. of the salt and all of the cinnamon, ginger, tumeric, nutmeg, and red pepper, stirring until absorbed. Add the water and cloves; bring to a boil. Add the carrot, squash, chickpeas, sweet potato, raisins, apricots, and brown sugar, and return to a boil. Reduce the heat and simmer uncovered, stirring occasionally, 40 to 45 minutes, or until the sweet potato is tender. FOR THE COUSCOUS: During the last 5 minutes of cooking the stew, place the couscous in a medium-sized bowl. Add the boiling water and remaining 1/4 teaspoon salt. Let stand 5 minutes, then fluff with a fork. Serve the stew over the couscous and top with the chopped almonds.
ZUNI STEW
The inspiration for this stew came from a Pueblo Indian cookbook. It uses plenty of end-of-summer vegetables. Great with cornbread. serves 6
1 1/4 cup pinto beans, soaked overnight and drained(or use kidney beans)
1 tsp salt
1 bay leaf
1 tsp dried oregano
1 lb of tomatoes (fresh or canned), peeled, seeded, and chopped; juice reserved
2 ancho chilis
1 lb mixed summer squash
4 ears corn (about 2 cups of kernels)
1 tsp ground cumin
1/2 tsp ground coriander
2 Tblsp corn or vegetable oil
2 yellow onions, cut into 1/4-inch squares
2 cloves garlic, finely chopped
2 Tblsp chili powder, or to taste
1/2 lb green beans, cut into 1-inch lengths
1/2 bunch cilantro leaves, chopped (or use parsley, if you prefer)
Whole cilantro leaves (or parsley leaves) for garnish
Cook the pre-soaked beans for 1 1/2-2 hours in plenty of water with the salt, bay leaf,
and oregano. Remove from heat when they're soft but not mushy; they'll continue cooking as you make the stew. Drain the beans, saving the broth.
Prepare the tomatoes. You can also use pureéd charcoal-grilled tomatoes.
Open the chili pods and remove the seeds and veins, then cut the chilies into
narrow strips. Cut the squash into large pieces, shave the kernels from the ears
of corn if you're using fresh corn.
Heat the oil in a large skillet. Sauté the onions over high heat for 1-2 minutes.
Lower the heat, add the garlic, chili powder, cumin, and coriander, and stir everything
together. Add a little bean broth so that the chili doesn't scorch. Cook until the onions
begin to soften, about 4 minutes. Add the tomatoes and let stew for 5 minutes. Stir in the squash, corn, green beans, and chili strips along with the pinto beans and enough broth to make a fairly wet stew. Cook slowly until the veggies are done, about 15 to 20 minutes.
Taste the stew and adjust the seasonings. Stir in the chopped cilantro or parsley and
garnish with whole leaves of cilantro or parsley.
MINESTONE KALE STEW
1 can cannellini beans...drained
1 can pink (or kidney) beans...drained
1 cup sliced mushrooms
1 shallot chopped fine
1 clove of garlic chopped fine
a good handful of rough chopped kale
1 can diced tomatoes (14-15 oz.)
1 carton veggie stock (32 oz.)
1 cup of water
1-2 cups pasta noodles like ditalini, elbow or small shells
2 tsp italian seasoning (basil, oregano, thyme)
1 tsp herbes de provence
salt and pepper to taste
In a soup pot, heat olive oil, garlic and shallot until fragrant. Toss in the mushrooms and cook for another minute or two.
Next, add the tomatoes, beans, and seasonings.
Then, add the kale and pour in the veggie stock.
Add noodles and cup of water (this will prevent the noodles from soaking up all the liquid). It’s a good idea to use firm noodles like these because they hold up well in the soup and won’t get soggy.
Allow the pot to simmer on the stove top for about 20 min, until the soup is flavorful and noodles are fully cooked.
Serve with a bit of grated parmesan cheese and some toasted bread, if you’ve got it
CIABATTA
This bread is fabulous for dunking in soups, stews and makes the best sandwiches.
Also great just dipped in olive oil and herbs....recipe h/t treehugger
Bread Sponge
This simple sponge, or a yeast pre-ferment, is responsible for the taste and texture of this bread. While only a 12-hour ferment is needed, I highly recommend the full 24 hours for optimal deliciousness.
1/8 teaspoon fresh yeast or active dry
1/3 cup water (110°‐115° F.)
1 cup bread flour
1/4 teaspoon honey
1. Proof yeast by mixing it with the water and honey. Let stand for five minutes.
2. Water should be creamy and slightly bubbly.
3. In a small bowl, mix yeast mixture and flour.
4. Cover and let stand at room temperature for 24 hours (or a minimum of 12).
Final Dough
1/2 teaspoon fresh yeast or active dry
2/3 cup water (110°‐115° F.)
1 tablespoon olive oil
2 cups bread flour
1 1/2 teaspoons salt
1/4 teaspoon honey
1. Proof yeast as above.
2. In a large bowl using your hands, mix yeast mixture, sponge, oil and flour.
3. Knead dough for two minutes while working in salt.
4. Return dough to bowl, cover and let rise until double in size (about 2 hours).
5. Turn dough onto floured surface and cut in half.
6. Shape each half into an irregular oval shape.
7. Place dough on parchment-lined baking sheet.
8. Cover loves with damp towel and let rise until double in size (about 2 hours).
9. Preheat oven to 425° F.
10. Dust loaves with flour and bake for 20 minutes or until lightly golden.
"The Very Thought Of You" duet Tony Bennett and Paul McCartney
"Till There Was You" cover by Paul McCartney....Congratulations to Paul and his new wife Nancy who married in London yesterday.
Kudos to Ben & Jerry's for supporting Occupy Wall St...new flavor Choc-U-pie Wall St.?
What have you all been cooking? Please share your recipes and fave Beatle/McCartney music here!