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.
Climate Talks begin today in Durban, South Africa. Thousands have descended on the African nation but this is not a hopeful crowd. There is intrigue with the UK secretly helping Canada push it's oil sands project which Bill McKibben rightfully claims is idiotic. And it looks like Canada, peddingly it's dirty tar sands oil will pull out of Koyoto Protocol next month. With the US the biggest bully and biggest polluter bent on refusing any meaningful action due to their broken internal politics any success looks grim. I don't think it's realistic to expect that an international agreement to combat climate change can be reached in the near future. We can hope to have some progress to help the most vulnerable countries but even that is not assured.
Sorry if this does not sound optimistic but I think it's appropriate. We waste precious time waiting for an agreement that if it ever does come will in all probability be too late to mitigate the worse effects of climate change.
I don't think we should despair because thankfully, there is a simple, no-cost immediate solution to mitigating the worse effects of climate change. Reducing or eliminating meat from our diet not only reduces the most harmful greenhouse gases but it also improves our health, is economical and preserves our water and land resources.
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 music!
I wrote my first diary on African influenced vegetarian food here. I enjoyed the recipes so much that African inspired cuisine has become a part of my cooking repertoire. So today I look forward to adding some new recipes which highlight the flavorful, economical and Earth friendly African vegetarian cuisine.
EAST AFRICAN GROUNDNUT SOUP
This is a great time of year for this deeply flavored hearty entree soup. All you would need for an economical, healthy dinner is a crunchy salad and some whole grain bread.
h/t Moosewood Restaurant
3 cups chopped onions
3 celery stalks, diced
1 Tablespoon oil
2 bell peppers (any color), diced
1 dash cayenne (more for hotter)
2 Tablespoons curry powder
1 cup brown rice
1 28oz can diced tomatoes
6 cups water
1 tsp salt
1/2 cup natural peanut butter
1 Tablespoon sugar (optional)
Juice of one lime
Chopped cilantro, chopped scallions, and/or ground peanuts for toppings (optional).
In a large pot, saute the onions and celery ~10 minutes on medium heat. Add the bell peppers and saute ~5 minutes more. Add the cayenne and curry powder. Add the rice, water, tomatoes and salt. Stir well. Cover the pot and bring to a boil, then reduce to a simmer and let cook ~40 minutes, until rice is tender. Whisk in the peanut butter, lime juice, and sugar. Add water if soup is too thick. Taste it, and add more salt or sugar as needed. Serve topped with chopped scallions, cilantro, ground peanuts, lime wedges, etc. This recipe makes approximately 12 servings.
ALGERIAN CARROT and FENNEL SLAW with OLIVE DRESSING
An interesting flavor combination which serves 4
2 medium fennel bulbs with fronds or use 1 fennel bulb with 8 carrots
5 carrots, coarsely grated
1 tablespoon fresh lemon juice
1 tablespoon balsamic vinegar
3 tablespoons extra-virgin olive oil
1/4 cup Spanish green olives, pitted and finely chopped
1/4 teaspoon dried Aleppo chile or Espelette pepper flakes (optional), or use red pepper flakes
6 sun-dried tomatoes packed in oil, drained and very thinly sliced (optional)
2 tablespoons chopped flat-leaf parsley
Chop enough fennel fronds to measure 3 tablespoons and reserve. Discard remaining fronds and stalks. Cut bulbs into thin matchsticks and toss with carrots in a bowl.
Whisk together lemon juice, vinegar, oil, olives, Aleppo chile (if using), and salt to taste and toss with vegetables. Chill, covered, at least 30 minutes (for flavors to develop).
Just before serving, stir in reserved fronds and sprinkle sun-dried tomatoes and parsley over slaw.
MOROCCAN FRUIT and NUT SALAD
Love this salad which can be a light lunch, breakfast or side dish. This is a bold flavored salad and is not a precise recipe so use what you have or add to the ingredients.
First prepare 1 cup Quinoa accordingly to package instructions.
Quinoa is tossed with dried cherries, apricots, black mission figs, sliced almonds, pistachios, black sesame seeds, mint, and cilantro in a tangerine olive oil vinaigrette. The vinaigrette is flavoured with pomegranate molasses, allspice, cinnamon, ginger, cumin, smoked paprika, sumac, and salish for a savoury yet sweet dressing. You get the idea have fun adding your favorite flavors.
FAVA BEAN SALAD with RADISHES and OLIVES
Fava beans originated in North Africa. They cook quickly when fresh and are a great addition to soups and stews.
4 cups shucked fava beans
3 tablespoons lemon juice
1/3 cup extra-virgin olive oil
coarse sea salt
freshly ground black pepper
6 ounces radishes, thinly sliced
1/2 cup black olives
Bring a large pot of salted water to a boil. Add fava beans and cook until just tender, 2 to 3 minutes. Drain and shock in ice water. Remove outer skins and place beans on paper towels to drain.
In a small bowl, combine the lemon juice and olive oil; whisk until blended. Season with salt and pepper. Pour the vinaigrette over the beans, radishes, and olives. Lightly toss to combine. Yield: 4 servings.
KALE and CHICKPEA STEW
Based on a Disney African inspired recipe from restaurant in Animal Kingdom. An easy, fast, economical and delicious soup entree. Better the second day
2 cups chickpeas (cooked or canned, drained and rinsed)
1 tsp salt
1/2 cup olive oil
1 bay leaf
1 cup chopped onion
2 stalks celery chopped
2 carrots peeled and chopped
2 garlic cloves grated
1 bunch kale washed and thinly sliced
1/2 pint grape tomatoes halved or 1 tomato, diced
3 red potatoes cubed
32 oz vegetable stock
1 cup fresh chopped parsley
1 tsp ground black pepper
Olive Oil and Grated Parmesan for garnish(optional)
Heat olive oil with bay leaf, carrots, celery, onion and garlic. Add Kale and simmer for 5 min.
Add tomatoes and potatoes
Add cooked chickpeas, stock, and 1 tsp salt. Bring to a boil, then simmer for 15 min
Add parsley and pepper. Season to taste.
Top with cheese and olive oil if desired
NIGERIAN BLACK EYED PEA FRITTERS
1 cup dried black-eyed peas or 2 cups canned, drained and rinsed
For hot sauce
2 red bell peppers, chopped
1 medium onion, chopped
1 medium tomato, chopped
1 teaspoon minced fresh habanero chile (with seeds)
1 teaspoon salt
1/4 cup vegetable or peanut oil
For fritters
1/2 medium onion, finely chopped
1/4 teaspoon minced fresh habanero chile (with seeds)
1 large egg
1 teaspoon salt
6 to 8 tablespoons water
6 to 8 cups vegetable or peanut oil
Prepare peas:
Soak peas in water to cover by 2 inches for 8 hours. Drain in a colander.
Make sauce:
Purée bell peppers, onion, tomato, chile, and salt in a food processor.
Heat oil in a 10-inch heavy skillet over moderately high heat until hot but not smoking, then cook purée over moderate heat, stirring, about 8 minutes. Cook, stirring occasionally, until most of liquid is evaporated, 3 to 5 minutes more.
Make fritters:
Purée drained peas, onion, and chile in a food processor until as smooth as possible and blend in egg and salt. Blend in 6 tablespoons water until smooth and fluffy, adding remaining 2 tablespoons water if necessary to form a batter just thin enough to drop from a spoon.
Fry fritters:
Heat 2 inches oil in a 4-quart Dutch oven or a wide 4-inch-deep heavy pot until a deep-fat thermometer registers 375°F, then gently drop batter by tablespoons into hot oil, forming 8 fritters. Fry until golden, about 1 1/2 minutes on each side, and transfer to paper towels to drain. Make more fritters in same manner, returning oil to 375°F between batches.
CUBAN BLACK EYED PEA FRITTERS (BOLLITOS)
Thought it would be fun to show the Cuban version obviously derived from the African. This is a recipe which appears in Cuban cookbooks from as far back as the 1850's. Great with lots of hot sauce.
2 cups canned black-eyed peas, drained and rinsed
2-3 cloves garlic to taste
1/2 tsp salt
1 tsp ground cumin
1 tbsp olive oil
1/2 cup finely chopped onion
1/2 cup finely chopped bell pepper
1 tbsp lime juice
1/4 cup flour
peanut oil for frying (I used vegetable oil)
Strain you peas and run rinse twice. Grind the peas, and your peeled garlic cloves in a blender or food processor, adding a little water to soften. The mixture should be thick and lumpy. Mix in your salt and cumin. Saute your onions and pepper in olive oil. Remove from the pan and add to the mixture. Stir in the flour and the lime juice.
In a deep frying pan add vegetable oil to a depth of about two inches. Heat the oil, not letting it get too hot! Drop your mixture by tablespoonfuls into the hot oil. (I formed small balls in the palm of my hand). Cook a few at a time until golden brown, turning occasionally – about three to four minutes.
Remove from oil and drain on paper towels. Serve hot with lime wedges and hot sauce if desired.
MUHALLEBI
North African dessert: Fragrant Rice Pudding serves 6
- 1/2 cup rice flour
- 3 cups whole milk
- 4 tbsp sugar
- 1 tbsp orange blossom water (optional)
- Ground cinnamon
- Silvered pistachios (optional)
In a medium saucepan, put the rice flour, the milk and the sugar. Whisk to dissolve and put the saucepan on the stove on medium-high heat. Bring the mixture to boil while stirring continuously with a wooden spoon to avoid lumps, about 8 minutes. At this point the mixture should be velvety. Lower the heat to medium low and continue stirring until the mixture has thickened (but don’t overcook it) and resembles a smooth, creamy porridge, about 7 minutes. Remove the saucepan from the heat and stir in the orange blossom water. Pour into ramekins, glasses or dessert plates for an authentic look. Cover with a plastic wrap against its surface and chill for at least an hour.
Sprinkle with cinnamon and pistachios just before serving.
COCOCUT LIME CAKE
One of my fave cakes, hope you try it. adapted from Smitten Kitchen
1 c unsweetened shredded coconut
1/2 c unsalted butter, softened
1 1/4 c granulated sugar
1 T lime zest
2 large eggs
1 3/4 cups flour minus 2 teaspoons
1 1/2 t baking powder
1/2 t salt
3/4 c milk
1/4 c fresh lime juice
2 T fresh lime juice
1 c powdered sugar
1 T rum
Toast the coconut in a skillet in a hot oven (350F) for 10-15 minutes until golden. Remove from the oven and cool, but don’t turn the oven off.
In a mixer, whip together the butter, sugar and lime zest until fluffy. Mix in the eggs and beat until combined. In another bowl, mix together the flour, baking powder and salt and fluff with a fork. Add into butter mixture and mix until just combined. Add in half of the coconut, save the remainder for the topping. In a measuring cup, combine the milk and lime juice and pour into the batter, mixing slowly one final time until well blended.
Butter and flour a 9 x 2″ round cake pan, tapping out any excess flour. Pour in the batter and smooth out the top. Bake 40-45 minutes or until a cake tester comes out clean. Let cool on a wire rack for 15 minutes and then invert onto rack and cool completely.
Whisk together powdered sugar, lime juice and rum and spoon over cake. Top with remaining toasted coconut.
"Come Together" John Lennon and The Plastic Ono Band
"Don't Let Me Down" The Beatles
What have you all been cooking? Please share your recipes and fave Beatle music here!