White Bean Ragout

This is a simple dish from the Tuscany region of Italy. Feel free to substitute various ingredients depending on what's in your cupboards. We've given the vegetarian version of this dish; however, it's frequently made with bacon or pancetta (a bacon like cured meat that's popular in Italy). Just dice up your bacon, fry it until crisp and then use the rendered fat to saute your onions, carrot and celery mix. Fresh tomatoes if you have them are great. In winter months, substitute canned tomatoes. 

Buon Appetito!!!


Ingredients:

• 1 cup of white (navy beans or white kidney) beans, soaked overnight (or use 2 cans white beans, drained and rinsed.
• 1/4 cup olive oil (plus some more for toast) 
• 1-1/2 cups finely diced onions
• 2 stalks celery, finely chopped
• 2 carrots, peeled and finely chopped
• 4 garlic cloves, finely grated or minced 
• 4 Tablespoons tomato paste
• 1 cup Parmesan cheese, divided 
• 3 cups vegetable broth 
• 1 cup cherry tomatoes, quartered 
• 1 tsp dried oregano or 1 Tablespoon fresh oregano (substitute -- thyme, Italian seasoning) 
• 2 Tablespoons chopped parsley (optional)
• salt and pepper to taste

 Toasts:

• 5 ciabatta buns, slice in half length wise. Alternatively, use hamburger buns, day old French bread. 
• olive oil for brushing

Directions: 

1. Boil soaked white beans in fresh water for 30 minutes or until tender. Drain and set aside. Alternatively, use canned beans, drain and rinse them well -- set aside.
2. Using medium high heat in a heavy skillet, heat olive oil until it shimmers. Add onions, celery and carrots and saute for 5-10 minutes until onion is soft and other vegetables are starting to cook. 
3. Add garlic and allow to simmer for an additional 2-3 minutes. 
4. Add reserved cooked beans , tomato paste and 2 cups of the vegetable broth. Bring contents of the pan to a boil, reduce heat to maintain a simmer and cover. Cook for 15-20 minutes at a simmer or until vegetables are fork tender. 
5. Stir in 1/2 cup of the Parmesan cheese and cherry tomatoes and oregano. Turn heat off and add additional vegetable broth if it is really thick. There should be a bit of "runny" to the stew so it can soak into the bread base later. 
6. Preheat oven to 375 or turn on broiler. Alternatively, you can grill the bread on barbeque or in a dry fry pan. Whatever method works best for you, toast the bread and remove to a serving plate. 
7. Brush olive oil on each toast and sprinkle with Parmesan cheese while the bread is still warm from the oven. 
8. To serve, put toast in the bottom of a bowl and spoon the bean stew on top, letting the stew juices soften the toast. Top with additional Parmesan if desired. 
9. Leftover bean stew will keep in the refrigerator for 3 days; freezes for up to 3 months.

Carrot and Lentil Soup

This is a recipe we adapted from BBC's Good Food. We've made this version vegan because we are demonstrating it at the NBEX tonight.Chicken stock could be used to replace the vegetable stock.

Unless you're a real cumin lover, consider cutting the cumin in half for this recipe. We found that the flavour "bloomed" when the soup sat for a bit. The soup is quite thick, so be prepared to thin it out with a little additional stock.


Makes 2.5 litres or about 7 generous servings 

Ingredients:  

• 2 tsp cumin seeds
• pinch chilli flakes
• 2 tbsp olive oil
• 250 ml - 1 cup onion, diced finely
• 1-2 cloves garlic, finely minced
• 600g carrots, washed and coarsely grated (no need to peel) – about 8-10 carrots
• 200 g split red lentils – about a cup
• 2 litre – 8 cups vegetable stock (from a cube is fine)
• 1 Tablespoon lemon juice
• Salt to taste
• ¼ tsp nutmeg
• plain yogurt to serve 

Directions: 

1. Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. Scoop out about half of the seeds with a spoon and set aside.
2. Add the oil, onion and garlic and sauté for a few minutes until the onion is soft.
3. Add carrots, lentils and stock to the pan and bring to the boil. Simmer for 15 mins until the lentils have swollen and softened. Add the nutmeg.
4. Whizz the soup with a stick blender until smooth (or leave it chunky if you prefer).
5. Season to taste and finish with a dollop of yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan breads

Cholent, the meatless version

Image courtesy of Creative Commons

Cholent is a Jewish stew that was made for the Sabbath. Traditionally, Jewish people did not cook on their Sabbath and this stew was simmered overnight to be eaten at noon on Saturday.  Originally, this would have been done in a big community baker's oven. The "Crock Pot" itself was invented by Irving Naxon to replicate this process in the home. Although this dish is frequently made with a tough cut of beef, like brisket, it is also frequently done without meat. This recipe was adapted from Judith Finlayson's great cookbook  -- The Vegetarian Slow Cooker. It's really a great book for anyone wanting to explore meatless cooking.

Ingredients:

1 cup dried white navy beans

1 Tbsp vegetable oil

2 onions, finely chopped

2 stalks celery diced

2 parsnips, peeled and diced

6 cloves garlic, minced

1 Tbsp minced ginger root

2 tsp paprika

1 tsp salt

1 tsp cracked black pepper

4 cups vegetable stock

2 potatoes cut into cubes

4 large (12 oz/375 g) Portobello mushroom caps, cut into large pieces

1 cup pearl barley rinsed.

Directions:

  

1. Soak beans either overnight or put in a pot with at least 3 cups of water, bring to a boil, turn off heat and allow to sit for 2 hours. Drain, rinse
2. In a skillet, heat oil over medium heat. Add onions, celery, carrots, and parsnips. Cook until softened.
3. Add ginger, garlic, paprika, salt, pepper corns and cook for about a minute.
4. Put half the contents of the skillet in slow cooker.
5. Spread potatoes over the mixture.
6. Layer the cut mushrooms
7. Spread barley over the mushroom layer
8. Spread the presoaked beans over the barley layer
9. Top with the remaining onion/vegetable mix.
10. Pour vegetable stock over the contents.
11. Cover and cook on Low for 10-12 hours or high for 5 to 7 hours.