Middle Eastern

PP Moroccan Chicpea Stew

Garden Fresh Foodie Moroccan Stew.jpg

Chef: Jessica Meyers-Altman, Garden Fresh Foodie

Makes: 6 servings

Prep Time: 20 min

Cook Time: 30 min

Total Time: 50 min

INGREDIENTS

  • 3 c of chickpeas

  • 1 ½ c of onions (about 2 smaller onions)

  • 1 c of peeled and diced parsnip (about 1 large one)

  • 3 c peeled and cubed sweet potato (about 2)

  • 3 c peeled and diced eggplant

  • 2 c medium diced carrot

  • 2 T tomato paste

  • 1 T garlic, minced

  • 2 t cumin

  • 2 t coriander

  • 1 t turmeric

  • 1 t cinnamon

  • ½ t chili flakes

  • ½ c raisins

  • 1 ½ t kosher or sea salt

  • ½ t black pepper

  • 2-3 c vegetable stock

  • 1 c diced green olives

  • 1 can of artichokes, drained and sliced into quarters

  • Juice and zest of 1 orange (about 4 T of fresh orange juice)

  • Fresh parsley and/or cilantro

DIRECTIONS

  1. Start with a hot pan, add in onion, cook with a little water until translucent.

  2. Add in garlic and spices, and sauté until fragrant.

  3. Add in tomato paste, sweet potato, carrot, parsnip, 2 c of the stock and raisins.

  4. Cook until softened, about 20 min, adding more stock if necessary (not to much, as you don’t want to create a soup).

  5. Add in olives and artichokes, orange zest and juice.

  6. Cook for 10 more min.

  7. Stir in some freshly chopped parsley or cilantro (if your family likes it, mine doesn’t).

  8. Serve on top of quinoa, couscous or rice -we made a great brown rice with a handful of curry leaves, some turmeric and a dash of cumin to go with this. Yum!

Jessica Meyers Altman Byline pic.jpg

Jessica Meyers Altman; Garden Fresh FoodieAssociate Professor of Whole Food Nutrition & Living

"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has." Margaret Mead ~ Visit Garden Fresh Foodie on social media:

Garden Fresh Foodie blog, Instagram , Facebook , Twitter and Pintrest.

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PP Oil Free Falafel Balls

Nele Falafel Balls 2.jpg

Chef: Nele Liivlaid, NutriPlanet.org

Makes: 16 Falafel balls

Prep Time: 10 min

Cook Time: 2 min

Cool Time: 5 min

Total Time: 40 min

INGREDIENTS

  • 2 cans unsalted chickpeas, drained and rinsed

  • ½ x grated or processed raw cauliflower

  • 1 T ground chia seeds

  • 1 t turmeric + I t Indian Spic Mix or 2 t curry powder

  • ¼ t smoked paprika

  • 1 t Himalayan salt (or less)

  • Black pepper to taste

  • 1 small onion

  • 2-3 garlic cloves

  • 3 T water

  • Handful of fresh parsley

DIRECTIONS

  1. Start by properly rinsing and draining canned chick peas. Then, peel and roughly chop onion and garlic and grate or process raw cauliflower.

  2. Next, add the chick peas, ground chia seeds, cauliflower, spices, Himalayan salt, black pepper, onion and garlic into a food processor. Process until you have fine crumbs. Scarpe sides whenever necessary.

  3. Finally, add water and fresh parsley. Process again, until you have homogeneous batter, but avoid mashing it up too much. Let the batter sit for 5 min to let chia seeds absorb the water.

  4. Then, line baking sheet with parchment paper and start shaping about ¼ oz falafel balls with your hands. You’ll have 16 balls. Place them onto the baking sheet and bake at 375 degrees F, for 25 min, plus an additional 5 min to cool. Let them cool a bit not to burn your mouth and allow the flavours to set.

TIPS

  1. You can replace chia seeds with flax seeds, 2 T ground.

  2. You can replace fresh parsley with fresh coriander or use both.

  3. You can lay these flat if you prefer.

  4. Great for batch cooking. These falafels last one month in the freezer.

Nele Liivlaid embodies a Whole Food Pland Based Lifestyle. She uses her site, Nutriplanet.org to provide information about proper nutrition, exercise and healthy minds directly into your hands through articles, blog posts, tutorial videos, recipes and shopping/eating out guidance. I compile my health and nutrition research, knowledge and certificate in Plant Based Nutrition into ready-to-use tips for you to plug into everyday living. Follow me on Instagram , Facebook and Pinterest.

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PP: Butternut-Lentil Lettuce Cups

Chef:  Katie Mae
Makes:  4 servings (eight 6-oz cups) 
Prep Time:  10 minutes
Cook Time:  20 minutes
Total Time:  30 minutes

INGREDIENTS

  • 2 c cooked green lentils (just over 1 c uncooked, takes 20 minutes)
  • 1 red onion, diced
  • 1 butternut squash, diced into ½-inch pieces
  • 8 garlic cloves, minced
  • 1 T fresh ginger, minced
  • 2 t ground coriander
  • 1 c water
  • 8 butter lettuce leaves
  • ¼ c of cilantro, diced

DIRECTIONS

  1. In a large pot over medium heat, add onion, butternut squash, garlic, ginger and coriander.
  2. Cover with lid to keep the moisture released from the veggies in the pan. Cook for 5 minutes, stirring occasionally.
  3. Add 1 c of water and continue to cook for 5 more minutes, or until the squash is tender when poked with a fork.
  4. Stir in cooked green lentils. Spoon mixture into the butter lettuce leaves. Garnish with cilantro and serve.

TIPS

  1. Stores for 6 days in fridge (lettuce kept separate)
  2. My favorite way to enjoy this recipe is with a little salsa drizzled over the filled cups. 
  3. Another great topping is my Better Than Sour Cream recipe from my Mexican Plantz eCookbook.

Find more recipes from Katie Mae at PlantzSt.com

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PP: Veggie Kabobs

Chef: Jean Hayes
Makes: 2 servings
Prep Time: 5 min
Cook time: 10 min
Total time: 15 min


Ingredients

  • Bamboo or metal skewers- 6
  • Whole mushrooms- about 6
  • Bell pepper (any color you like) chopped into large pieces
  • Cherry tomatoes- about 6
  • 6 slices of yellow squash
  • 6 slices of zucchini
  • 1 onion, cut into chunks
  • Balsamic vinegar
  • Garlic powder or 2 cloves chopped garlic

Directions

  1. If you are using bamboo skewers, soak them in water for 10-20 min so they don’t burn. 
  2. Leave the tomatoes and mushrooms whole and slice/chop the other veggies into chunks and place them on the skewers. 
  3. Lay the skewers in a 9x13 pan or on a tray and drizzle them with your favorite balsamic vinegar and garlic powder or fresh garlic. I like to use infused/flavored balsamic vinegars. One of my favorites for this dish is sesame ginger. You can also sprinkle your veggies with dried or fresh herbs.
  4. Grill or broil your kabobs for a few min and then turn them over and grill them a few more min until they are done to your liking. 
  5. Serve your kabobs over rice or your favorite grains and/or greens!

Tips

  1. You can also steam some baby red or white potatoes for a few min and add those to your kabobs. 
  2. Sometimes I spray the kabobs part way through with more balsamic. I LOVE vinegars and I just learned from Dr. Esselstyn this summer that the acetic acid in vinegars enhances nitric oxide which helps dilate our arteries, inhibits inflammation, and inhibits the formation of plaque that can block our arteries! 

 

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PP: Whole Wheat Pitas

Chef:  Vicki Brett-Gach
Makes:  12 pita pockets
Prep Time:  30 minutes (10 minutes to make dough, plus 20 minutes for dough to rest)
Cook Time:  4 or 5 minutes per batch of pita loaves cooked at one time
Total Time:  45 minutes (for three batches, with 4 pitas cooked per batch)

 

Ingredients

  • 3 c white whole wheat flour
  • 2 t baking powder
  • 3/4 t salt
  • 1 c warm water

Directions

  1. In a large bowl, whisk together dry ingredients. Using a food processor, gradually add water and mix until a crumbly dough forms. Pulse on and off briefly just until a ball begins to form.
  2. Turn out dough onto a floured board. Form dough together and divide into 12 pieces. Shape each into a smooth ball. Cover well with plastic wrap, and allow to rest for at least 20 minutes or more.
  3. When ready to pan-grill, flatten one ball at a time, and use a rolling pin to create a 5- or 6-inch circle. If griddle has room, cook up to four or six loaves carefully at a time.
  4. Heat nonstick griddle or frying pan over medium high heat. Place flattened dough onto the dry hot pan. Don’t disturb, as it begins to grill. When dough starts to puff up in the middle after a few minutes, and becomes golden on the bottom, it’s time to flip. Allow the other side to cook for a minute or two, and remove from pan when toasty on the second side. Repeat with other portions of dough.
  5. Keep the pitas steamy and soft by stacking them inside of a folded cloth towel. Serve pita loaves right away, while soft and warm.

Vicki Brett-Gach is a writer, blogger, culinary instructor, Certified Personal Chef, and Certified Vegan Lifestyle Coach. Follow her blog, Ann Arbor Vegan Kitchen [http://www.annarborvegankitchen.com] at AnnArborVeganKitchen.com for new recipes as soon as they are published.

 

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PP: Chickpea Patties

Chef: Zana Nikodinovski-Jancevski
Makes: 3-4 servings
Prep time: 10 minutes
Cook Time: 15 minutes

 

Ingredients

  • 1-15oz drained can of chickpeas
  • Fresh parsley-chopped
  • ½  of the rind of an organic lemon
  • Half a squeezed lemon
  • 1 T flax seed to 3 T warm water
  • ½ t Garlic powder
  • Salt (to taste) 
  • Pepper (to taste) 
  • Crushed red dried peppers (to taste)
  • Oregano (1/4 t)
  • 1 t dried Italian seasoning


Directions

  1. Preheat the oven to 350 degrees
  2. In a cup take 1 T flax seed to 3 T warm water, whisk both ingredients together and let sit to the side. 
  3. Place all the above ingredients into a blender and blend until ingredients are well blended but not creamy like hummus. Mixture should be thick and have small chunks. 
  4. Form mixture into three very generous thick patties or four smaller thinner patties. 
  5. Place patties onto a cookie sheet lined with parchment paper and bake for 12-18 minutes depending on thickness of patties. Its safer to start at the 12 minutes and continue checking every few minutes.


Tip:  Top with amoigo sauce, your favorite salsa, dressing or use between your favorite burger buns or bread. If you want the patties to be a little "crispy" place patties under broiler set on high and broil patties to desired crispiness. You may also add diced tomatoes, green peppers or onions as another version of these patties.

To your health,

Zana

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