Jamaica Me Crazy Beans

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I had some dry Adzuki beans in the pantry that had been in there for a while, so I had to think up a way to use them. I wanted something different from a typical bean soup. I spotted Pickapeppa Sauce in the door of the fridge, and it sent me towards Jamaica. You could substitute other beans (black, red, black-eyed, kidney, pidgeon pea, etc.) for the Adzuki beans. You can also used canned beans. I didn't use the bean broth, but you could certainly do so. These beans are pretty mild, heat-wise. If you like things hot, you can use more cayenne or add fresh chile peppers. Scotch Bonnet peppers are typical in Jamaica. You could also use habenaro or serrano or jalapeno or whatever you prefer. You could also use tomatoes with chiles instead of plain tomatoes to turn up the heat a notch. Pickapeppa Sauce will also add a bit of heat (as well as tangy sweetness) to your beans.

Kari's Jamaica Me Crazy Beans (serves 4)

3 cups cooked Adzuki beans (from 1 cup dry)

Spice Mixture:
1 tsp thyme
1/4 tsp cinnamon
1/4 tsp black pepper
1/8 tsp allspice
1/8 tsp cayenne
1/16 tsp ground cloves

1/4 cup water
1 small onion, finely chopped
1 small green bell pepper, chopped
2 stalks celery, diced (1 cup)
1 cup diced carrots
3 cloves garlic, minced
1 tsp minced ginger
1 can (14.5 ounce) diced tomatoes
2 cups vegetable broth
salt, to taste
*Pickapeppa Sauce (optional)

Combine spices in small bowl and set aside.

In Dutch oven, saute onion, bell pepper, celery and carrot in 1/4 cup water for 4-5 minutes. Add garlic and ginger; saute 2 more minutes. Add spice mix and cook 1-2 minutes to toast spices.

Add tomatoes and vegetable broth. Simmer, covered, over low heat for 1 hour, stirring occasionally. Serve with Pickapeppa Sauce, if desired. Can be served with rice.

*Pickapeppa Sauce is a Jamaican condiment which contains tomatoes, onions, sugar, cane vinegar, mangoes, raisins, garlic, salt, peppers, thyme, and cloves. It comes in a small 5 ounce bottle with a parrot on the label.

Along with the beans, I served homemade bread. Isn't it pretty?

100% Whole Grain Brown Rice Bread

(Healthy Bread in Five Minutes a Day)

My very first loaf of artisan-style bread! Eldest daughter really liked it. I think maybe the dough could use a little sweetener.

Blueberry Snack Cake

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Not the best picture on the plate. The flash wouldn't work. It worked for the pan, though. Weird.

This cake is moist and loaded with blueberries. It's not too sweet. You could even eat it for breakfast. (I did this morning.) I think a cherry version would be nice, too.

Kari's Blueberry Snack Cake

6 Tbsp water
2 Tbsp flaxseed meal

1 banana, mashed
1/2 cup plain soy yogurt
1/2 cup So Delicious brand coconut milk beverage (or other non-dairy milk)
1/3 cup brown rice syrup
2 tsp vanilla

1 1/2 cups whole wheat pastry flour
1/4 cup oat bran
1/4 cup wheat germ
1/4 cup unbleached flour
1/4 cup turbinado sugar
1 1/2 tsp baking powder
1/2 tsp salt
1/4 tsp baking soda

2 cups blueberries
~~~

Preheat oven to 350. Lightly spray 9x9 pan with cooking spray.

In a small bowl, combine water and flaxseed meal and set aside.

In a large bowl, combine pastry flour, oat bran, wheat germ, unbleached flour, turbinado sugar, baking powder, salt, and baking soda.

Combine mashed banana, yogurt, milk, brown rice syrup, and vanilla. Add flaxseed mixture to banana mixture. Stir with fork or whisk until well combined and smooth. Add liquid mixture to flour mixture. Stir until flour is moistened. Fold in blueberries. Spread in prepared pan. Bake 30 to 35 minutes.

Serves 16.
Per serving: 128 calories, 1g fat, 150 mg sodium, 3g fiber, 3g protein

Spicy Mushroom Tofu

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Kari's Spicy Mushroom Tofu
(inspired by *Ma Po Tofu)

Sauce Mix:

2 Tbsp Tamari
1 Tbsp Blackbean sauce with garlic (Kikkoman brand)
1 Tbsp Shao Xing cooking wine
1 Tbsp Turbinado sugar
1/2 Tbsp Chili garlic sauce
--

12 ounce X-firm Tofu, cubed

1 bunch green onions, sliced
1 carrot, peeled and sliced thin
4 or 5 large fresh Shitaki mushrooms, stems removed, sliced thin
1 1/4 cup mushroom broth (or vegetable broth)
2 tsp cornstarch mixed with 2 Tbsp water

1/2 cup frozen peas

1/2 T oil
1 Tbsp minced gingerroot
2 cloves garlic, minced
3 small dried red chiles

Bring a pan of water to boil. Add tofu and simmer 4 or 5 minutes. Drain well.

While tofu is cooking, mix sauce ingredients together in a small bowl. Mix cornstarch and water in another small bowl. Gather remaining ingredients.

Heat wok. Add oil and swirl to coat wok. Add ginger, garlic and dry chiles. Stir fry 20 or 30 seconds. One at a time, add carrot, mushrooms and green onions. Stir fry til tender crisp about 2 minutes. Add sauce mix and stir fry 30 seconds. Add broth and bring to a boil. Stir in cornstarch-water mixture. Cook until broth thickens. Add tofu cubes and stir gently to coat. Simmer a few minutes then add peas. Stir to warm through. Serve immediately with rice.

This dish is mildly spicy. For a hotter dish increase chiles and/or chili sauce. You could also use chile oil instead of regular oil or add ground chile pepper. *Ma Po Tofu also includes Szechuan (Sichuan) pepper.

Vegetarian Goulash

Almost everyone has a recipe for something they call goulash. I've been making variations on this version for 30 years. This version of goulash does not contain meat, but uses a small amount of veggie burger crumbles (MorningStar Farms or Boca brand). If you shun faux meat, you can just omit it. Additionally, you can substitute vegetable bouillon for the beef flavor. For a spicier version, add a pinch or two of crushed red pepper flakes with the other spices. Many people use macaroni in their goulash. I prefer medium shells because they hold the goodies better.


Kari's Goulash
serves 4 to 6

8 ounces medium shell pasta
1 onion, diced
1 green bell pepper, diced
3/4 cup veggie burger crumbles
1/2 tsp garlic powder
1/2 tsp dried oregano
1/2 tsp dried sweet basil
2 tsp parsley flakes
15-ounce can stewed tomatoes
8-ounce can tomato sauce
1 cup water
1 tsp Better Than Bouillon No Beef flavor
15-ounce can kidney beans, rinsed and drained
fresh ground black pepper
3/4 cup frozen corn kernals

Cook pasta al dente as directed on package. Drain in colander.

While pasta is cooking, saute onion and green pepper in a nonstick skillet with a little water. When veggies soften, add burger crumbles and spices. Cook and stir together to mix flavors. Remove from heat.

Transfer onion mixture to the empty pasta pan and add stewed tomatoes, breaking up any very large pieces. Add tomato sauce, water, and bouillon. Season with black pepper. Bring to a simmer. Return drained pasta to the pot along with the kidney beans. Stir together and simmer a couple minutes. Stir in corn and cook a couple more minutes to heat through. Serve.

Chop Suey

Vegetables for Chop Suey

Chop Suey

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Kari's Chop Suey

1/2 Tbsp oil
2 tsp minced ginger
2 tsp minced garlic
1 small yellow onion, halved and sliced
1/2 red bell pepper, sliced thin
2 stalks celery, sliced
1 carrot, peeled and sliced thin
4 fresh shitake mushrooms, destemmed and sliced thin
2 cups shredded cabbage
12 oz fresh bean sprouts, rinsed
1 8-ounce can sliced water chestnuts, drained
1 9-ounce can fried gluten (vegetarian mock pork), drained and chopped
1 Tbsp soy sauce
water, as needed

Sauce:
1/2 cup water
2 Tbsp ShaoXing cooking wine
2 Tbsp vegetarian mushroom oyster sauce
1 Tbsp soy sauce
1/2 Tbsp thick soy sauce (or more vegetarian mushroom oyster sauce)
1 tsp turbinado sugar
1/4 tsp chile garlic sauce
2 tsp cornstarch

Cooked noodles or rice

Directions:
Place gluten in bowl and add 1Tbsp soy sauce; toss to coat. Set aside.

Whisk together sauce ingredients. Set aside.

Prepare all vegetables before you begin. Heat wok. Add oil and swirl to coat pan. Add garlic and ginger; Stir 10 seconds. Push aside and add onion, bell pepper, celery, and carrot. Stir-fry 2 minutes. Push to side and add mushroom and cabbage along with 2 Tbsp water. Stir-fry 2-3 minutes. Push aside and add gluten. Stir-fry 1 minute. Add sprouts and stir-fry all together for 2 minutes. Make hole in center of vegetables by pushing to sides. Pour sauce in center. Let it come to boil and thicken. Add water chestnuts and stir-fry all together until heated through. Serve over rice or noodles.

Serves 4 or more

Soyrizo Posole

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Posole is a Mexican soup, traditionally made with pork and hominy, that is served with various condiments such as shredded cabbage, cilantro, chopped onion, lime, and fried corn tortilla strips. You'll find that there are red, green, and white versions of posole (the colors of the Mexican flag). This recipe is for a meatless red posole made with Soyrizo.

Kari's Soyrizo Posole

water, as needed
1 onion, chopped
1 serrano chile, seeded and minced
3 cloves garlic, minced
1/2 pkg Soyrizo (meatless soy chorizo sausage)
1/2 red bell pepper, chopped
1 tsp ground cumin
1 tsp ground coriander
1/2 Tbsp mild chili powder
1/4 tsp Mexican oregano
1 14.5-ounce can diced fire-roasted tomatoes
5 cups vegetable broth (5 cup water + 2 veg bouillon cubes)
1 29-ounce can hominy, rinsed and drained
1 15-ounce can pinto beans, rinsed and drained
2 small zucchini, halved lengthwise and sliced

Garnishes: shredded cabbage, diced white or green onion, chopped cilantro, toasted or fried tortilla strips, chiles, sliced radishes, lime wedges

In pot, saute onion in 2-3 Tbsp water over medium-high heat 5 minutes. Add serrano pepper and garlic. Stir. Add soyrizo; cook and stir several minutes. Add water as necessary, scraping bits from bottom of pan. Add red bell pepper; cook and stir a few minutes. Add cumin, coriander, chili powder, and Mexican oregano; cook and stir to toast spices. Add tomatoes and vegetable broth. Bring to simmer. Add hominy. Simmer on med-low for 45 minutes. Add pinto beans and zucchini. You can also add more water, if thinner broth is desired. Simmer 15-20 minutes on low til zucchini is tender. Adjust seasoning to taste.

Ladle in bowls and top with desired garnishes.

Serves 4-6

Yellow Split Pea Sambar with Basmati Rice

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I think in India Sambar is traditionally made with toor dal (hulled, split pigeon peas). If you can't find toor dal in your area, it's available in online stores like this one. You can also use red lentils or split mung beans or chana dal. There are many recipe variations for Sambar, thick or thin or somewhere in between. Some are just dal (split pea/lentil) puree with spices. Others have added vegetables. This recipe uses curry leaves. If you can't find curry leaves, you can substitute bay leaves or just omit. The flavor will be different, but still good.

Recipe below.

yellow split pea puree with tumeric

chiles, curry leaves, ginger, garlic, and onion

spices

Kari's Yellow Split Pea Sambar

1 cup yellow split peas, rinsed
1 Tbsp oil, divided
1/2 tsp turmeric
1 Tbsp sambar masala*
1 tsp black mustard seeds
1 tsp cumin seeds
1 tsp salt
4 red arbol chiles (small dried red chiles)
1 sprig curry leaves
1 small onion, chopped
4 cloves garlic, minced
1/2 Tbsp minced ginger root
1 Roma tomato, diced small
1/2 small cauliflower, chopped bite-size pieces (about 1 1/2 cups)
1 medium sweet potato, peeled and cut in 1/4-inch dice (about 1 1/4 cups)
2 small Indian eggplants, peeled, diced (about 1 cup)
1 Tbsp tamarind concentrate
1 cup warm water
2 Tbsp chopped cilantro

Precook sweet potato in microwave 5 minutes. Set aside.

Cook yellow split peas with 3 cups water, 1/2 Tbsp oil and 1/2 tsp turmeric in pressure cooker 8 minutes; quick release pressure and set aside. (If your pressure cooker doesn't have a jiggle top, you can probably omit the oil. My pressure cooker has a jiggle top, so it's included to prevent foaming and clogging the vents. You can also cook without oil in a regular pan on stovetop until very tender. Peas should be mostly puree.)

In nonstick skillet, heat remaining 1/2 Tbsp oil. Add black mustard seeds and cumin seeds. When they pop, add chiles and curry leaves. Stir until leaves begin to crisp. Don't burn. Add onion; cook and stir a minute or two, then add garlic and ginger. Cook 1 minute, then add tomato. Cook 2 or 3 minutes until tomato begins to break down. Add cauliflower and eggplant. Cook and stir 2 to 3 minutes, then stir contents of skillet into cooked peas along with tamarind concentrate dissolved in warm water, reserved sweet potatoes, sambar masala powder, and salt. Simmer over medium-low, stirring often and adding water if necessary to prevent scorching, for 25 to 30 minutes til vegetables are very soft. For thinner sambar, add additional water. Add cilantro and serve. You can serve this with basmati rice or Indian bread and chutney.

Serves 4. Per 1/4 recipe 447g serving: 281 calories, 4.5 g fat, 17 g fiber, 15 g protein, 56 mg sodium

*You can buy sambar masala spice blend prepackaged. I used MDH brand. There are also numerous sambar masala recipes online.

Note: You can vary vegetables to taste or by what's available. Carrots, green beans, squash, green peas, potatoes, and okra, as well as various Indian vegetables, are often used. Many sambar recipes also include coconut.