In this weekly series we have been discussing the benefits of a vegetarian diet including: better health, animal rights, public health, food safety, frugal living, global food crisis, and the immense contribution of livestock/meat production to climate change/resource depletion (pdf).
As we watch the events in Somalia with shock and sadness we learn that perhaps our actions have contributed to their suffering. Climate change is increasing drought and hunger in East Africa and as residents of the number one greenhouse gas polluter in the world our massive consumption of fossil fuels is affecting areas of the world that have not played a significant role in the greed and run amok grab that the industrialized nations especially the US have played. We have to help with our donations and even more with our actions. What will it take for us to eliminate our fossil fuel addiction? We here at Macca's Meatless Monday/Meatless Advocates know that the most effective way to reduce our individual greenhouse gas emissions is to reduce/eliminate meat and meat products from our diet.
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 advantages of a less meat diet we also do some cooking, share recipes and listen to great Beatle/McCartney music!
This diary is dedicated to the Africans who are affected by the extreme drought and other contributing events that have lead to the horror of mass famine. We can all be a part of the solution to reduce the effects of climate change by reducing our carbon footprint simply by reducing/eliminating meat and animal consumption. Today I will share some traditional African recipes which have been updated to be meatless and eco-friendly
AFRICAN TOMATO & PEANUT SOUP with SWEET POTATO & CHICKPEAS
This trad recipe has been lightened but still has all the elements of a complete one pot meal. Serves 4-6
Adapted from Vegetarian Planet
1 tbsp canola oil or other light oil
1 medium onion, chopped
3 garlic cloves, minced
1 tbsp minced fresh ginger
1 1/2 tsp ground cumin
1 1/2 tsp ground coriander
1/2 cinnamon stick
1 pinch ground cloves
3 medium tomatoes, chopped
2 (1 1/2 lb. total) sweet potatoes, peeled and chopped
1 large carrot, peeled and chopped
5 cups water
1 tsp salt
1/4 cup dry-roasted, unsalted peanuts
2 tbsp peanut butter
1 can (14 oz.) chickpeas (garbanzo beans), drained and rinsed
Chopped fresh cilantro, for garnishing
Heat oil in a large saucepan over medium-high heat. A chopped medium onion and cook, stirring frequently, until the edges of the onion starts to brown, 3 to 4 minutes. Stir in garlic, ginger, cumin, ground coriander, cinnamon stick, and a pinch of ground cloves. Cook for 3 minutes, stirring frequently.
Add the tomatoes, sweet potatoes, and carrot to the onion mixture and cook for 5 minutes, stirring occasionally. Stir in water and salt. Bring the mixture to a boil, reduce heat, cover, and simmer for 30-40 minutes or until the sweet potatoes and carrots are tender.
Remove the soup from the heat and let cool for about 10 minutes. Remove the cinnamon stick. Using a blender (hand-immersion or regular) or food processor, blend the soup until almost a puree. It may be necessary to do this in a couple of batches. Return the soup to the pot and stir in a pinch of cayenne pepper, 1/4 cup dry-roasted, unsalted peanuts, and 2 tablespoons peanut butter. Whisk until the peanut butter is completely combined into the soup.
Stir chickpeas into the soup. Reheat the soup. Season to taste with salt and pepper. Ladle into bowls and garnish with chopped fresh cilantro.
MOROCCAN CARROT and ORANGE SALAD
This salad adds a bright fresh side to any of the African recipes here. Serves 5-6
5 Big Carrots, grated
3/4 Cup Golden Raisins
1/3 Cup Almonds/Pine nuts, lightly toasted
3 Clementines/Oranges, Peeled and segments halved
2 Tablespoons Extra-Virgin Olive Oil
2 Tablespoon Orange Juice
1 Tablespoon Fresh Lemon Juice
1 Teaspoon Agave Nectar (or Honey for non vegan version)
Fresh Mint Leaves
1/2 Teaspoons Cumin Seeds, crushed
1 Teaspoon Paprika
Pinch of Salt
1 Tablespoon Orange Blossom Water(optional)
Soak the raisins in hot water for 30 minutes, then drain.
Peel the carrots and grate/shred them. Mix the carrots, oranges, nuts, raisins and mint leaves in a bowl.
Combine Orange blossom water, lemon juice, orange juice, agave nectar, olive oil, salt, paprika and cumin and whisk well.
Combine the dressing with the carrots, oranges and other ingredients in the bowl. Cover, and refrigerate for half hour or more to allow the salad to macerate.
Serve in bowls along with the juice.
HARISSA
Harissa is a traditional side with Moroccan and North African food. It is a potently spicy sauce, with the main ingredient being a lot of Hot Peppers. It's easy to make, & the Harissa added to about anything charges up the taste. Add it to rice, salads, dips, couscous or any other sauce or sides and you have a tongue teasing addiction.
10 dried large red peppers OR 6-7 large and 10 small peppers (Just soak the small peppers, no need to seed. They will be much spicier, though.)
water, hot
1 red bell pepper, roasted, seeded
3 cloves garlic
1/2 t salt
1 t coriander, ground
1 t cumin, ground
2 T olive oil
Heat a pan on medium-hot. Add the dried peppers, only enough to cover in a single layer, and heat the peppers until they get soft - do not burn them. When pliable remove the seeds and cut the veins out. Add the seeded and veined peppers to a bowl and cover with hot water. Allow them to soak for 15-30 minutes.
Drain the peppers and puree them in the food processor with the bell pepper, garlic, salt, coriander, cumin and olive oil to get make a creamy pepper paste.
It will keep in the fridge for months if you cover the exposed top of the paste with a little olive oil. Depending on the pepper you used, the spiciness varies - use with caution.
HARISSA DEVILED EGGS
Just use your regular deviled egg recipe with less mayo and add harissa to taste. You'll never make regular again.
ETHIOPIAN GROUNDNUT WAT over MILLET and QUINOA
1/2 head of cauliflower, cut into bite-size pieces
1 t olive oil
salt
1 t olive oil
1 onion, minced
2 carrots, peeled, chopped
2 garlic, minced
1 sweet potato, peeled, chopped
1/2 c red lentils
1/4 t chili pepper
2 cardamom pods, or 1/2 t ground
1 stick cinnamon
1/2 t fresh ground pepper
3 whole cloves
1 inch piece of ginger, bruised
2 tomatoes, chopped
2 c water
1/4 c peanut butter
salt to taste
1/4 c chopped peanuts
2 scallions, chopped
2 c arugula
lemon juice
Toss the cauliflower in the olive oil, add salt and roast in a 350 oven for 30 minutes, or until the cauliflower is getting roasted, turning once.
In a large pot, heat the olive oil, add the onion, garlic, carrot, sweet potato, lentils, chili flakes, and the rest of the spices. Saute the vegetables until the onions are getting golden, stirring often.
Add the tomatoes and cook until the tomatoes are broken up.
Add the water, cover and cook the stew until the lentils and sweet potatoes are tender, about 20 minutes.
When the cauliflower is ready add that and the peanut butter and stir well to mix. Add salt to taste.
Toss the arugula with the lemon juice and season with salt.
Serve over millet and/or quinoa garnished with scallions, peanuts and the arugula.
PLANTAIN COCONUT STEW
What could be better plantains and coconut together! This dish fills the kitchen with a lovely aroma as it cooks. The yellow plantains used here must be ripe. Serve with rice or quinoa. This is one of my faves you can add carrot if you like but it's perfect just as it is. Serves 4-6:
1 medium Spanish onion, roughly chopped
2 red chili peppers, seeds and ribs removed, finely chopped
1 to 1 1/4 cup coconut milk
2 limes (juice only)
2 tablespoons white wine vinegar
1/2 cup peanut oil
5 plantains, peeled, quartered lengthwise and cut into 1-inch pieces
2 teaspoons finely chopped cilantro
1/2 teaspoon ginger
Freshly ground black pepper
In a large saucepan over low heat, combine the onion, chili peppers, 1 cup of the coconut milk, lime juice and vinegar, stirring to mix well. Cook for 10 to 15 minutes, or until the onion has softened, then remove from the heat and set aside.
Heat the oil in a large skillet over medium heat. Add the plantains and cook for 10 to 15 minutes, turning occasionally, until browned on all sides. Remove the plantains with a slotted spoon and drain on the prepared plate; blot them to remove excess oil.
Add the plantains, cilantro and ginger to the onion mixture in the large saucepan and heat through over medium heat. Add up to 1/4 cup coconut milk, stirring to combine, for a more stewlike consistency, if desired. (There will not be much liquid left.) Season with the salt and pepper to taste. Serve hot.
h/t Marcus Samuelsson .
MOROCCAN VEGETABLE STEW with HARISSA YOGURT SAUCE
Blanching the root vegetables shortens the stew's cooking time and keeps the flavors bright. Plus, the blanching water makes a great quick stock. Serves 6 and you don't have to use the fancy pot
Yogurt sauce:
1 cup (8 ounces) Greek-style yogurt
1 tablespoon extra-virgin olive oil
1 teaspoon harissa sauce (use the recipe above or buy)
1 garlic clove, minced
Coarse kosher salt
Vegetable stew:
Coarse kosher salt
1 pound carrots, peeled, cut into 1/2-to 3/4-inch pieces
1 3/4-pound turnip, peeled, cut into 1/2-to 3/4-inch pieces
3 tablespoons butter
1/2 pound spring onions or green onions, coarsely chopped (about 1 3/4 cups)
2 tablespoons chopped fresh Italian parsley
2 tablespoons chopped fresh mint
2 garlic cloves, minced
1 teaspoon paprika
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 cup dry white wine
2 teaspoons all purpose flour
1 15-ounce can garbanzo beans (chickpeas), drained, rinsed
1 5-ounce bag baby spinach
1 to 3 teaspoons fresh lemon juice
For yogurt sauce:
Whisk first 4 ingredients in medium bowl. Season to taste with coarse salt and pepper. DO AHEAD: Can be made 2 days ahead. Cover and chill.
For vegetable stew:
Bring 8 cups water to boil in heavy large saucepan. Sprinkle with coarse salt. Add carrots; cook until just tender, about 4 minutes. Using skimmer or large slotted spoon, transfer carrots to large bowl of ice water. Return water to boil. Add turnip; cook until just tender, about 3 minutes. Using skimmer, transfer turnip to bowl with carrots. Reserve cooking liquid.
Melt butter in heavy large pot over medium heat. Add next 7 ingredients. Sprinkle with coarse salt and pepper. Cook until onions are soft, stirring often, about 8 minutes. Add wine; simmer until reduced by half, about 5 minutes. Stir in flour. Add carrots, turnip, beans, spinach, and 2 cups reserved cooking liquid. Bring to simmer; cook until vegetables are heated through, adding more cooking liquid for desired consistency. Season stew to taste with coarse salt, pepper, and lemon juice.
Divide stew among bowls. Spoon dollop of yogurt sauce over and serve.
"Africa, yeah, yeah" Paul McCartney & Wings (unreleased)
"How Many People" Paul McCartney
What have you all been cooking? Please share your recipes and fave Beatle/McCartney music here!
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