RECIPES & STORIES
"It's the Simple things in Life"
This is our go to vegan stew during the cool winter months and when one of us is down with the cold. The warm fragrant spices and nutrient dense veggies are truly welcomed by our bodies.
Like I mentioned in my article “Cooking with the Planet in Mind”, pre-cooking garbanzo beans in a big batch and storing them in the freezer in these easy to stack and clean containers, helps keep the carbon foot print of this dish tiny and saves you a lot of money. I use the pressure cooker to both pre-cook the garbanzo beans and cook this Indian Cauliflower stew, but even if you don’t own a pressure cooker you can still easily make this stew by using canned garbanzo beans and cooking the strew in a pot on a stove.
In this Indian Cauliflower Stew recipe the garbanzo beans serve as a hearty base for the stew, which is superb served over top of quinoa, couscous or rice. Even though a lot of spices are used in making this dish, it’s very mild when it comes to heat. My 2 year old really enjoys eating this stew. You can serve this to the pickiest of eaters pureed in a blender in order to hide the kale and the cauliflower. They will never know the nutrient dense veggies are there, but will get all the benefits of eating kale, which is high in calcium content and antioxidants and cauliflower, which is high in folic acid and vitamin C. For a grown up version with a lot of kick add 1 teaspoon of cayenne pepper and you will be sweating buckets.
3 tbsp olive oil
1 yellow onion finely chopped
6 garlic cloves minced
2 tsp curry powder
1 tbsp ground ginger
1 tbsp ground cumin seeds
1 tbsp garam masala*
1 to 2 tsp of sea salt (to taste)
1 - 13.5 fl ounce can of coconut milk
1 - 24 ounce jar of Bionaturae Organic Strained Tomato Pure**
1 medium sized head of cauliflower chopped into tiny pieces
1 - 2 cup container of cooked garbanzo beans straight from the freezer (or two 2 - 15 ounce cans of garbanzo beans)
1 bunch (2 packed cups) of kale, cleaned, stemmed & chopped into small pieces
*garam masala is mix of different Indian spices and essential to this dish. I purchase this spice by weight at my local Sprouts grocery store, but you can also buy it online.
**If you don't have this brand of tomato pure available on hand you can use canned crushed tomatoes. My local Sprouts sells it for a very reasonable price and I have also seen it sold at Whole Foods. Personally, I'm head over heels in love with Bionaturea Strained Tomato Pure because it's so pure. Just organic tomatoes, which come in a beautiful, tall glass jar, which I then reuse for storing and freezing a big batch of veggie broth I make in my Instant Pot, holding (and sometimes gifting) freshly whipped up Cashew Milk or use as a vase to hold flowers. We love eating pasta and pizza in our family (what kid doesn't love pizza or pasta?) and I simmer down this jar of tomato pure with lots of garlic, basil and salt to my taste to create marinara sauce. These strained tomatoes are also an essential ingredient in my Borscht recipe.
In a recent Time Magazines article titled “World When the Taps Run Dry - What it’s like to live through an urban water crisis” writer Aryn Baker vividly recounts living on a 16 gallon a day water ration. According to Baker, Cape Town, a gorgeous, world class city with a thriving tourism scene lived in denial that they were facing a crisis until it was too late. And now locals must go through great measures to access, stock up on and save water.
Baker reveals how Capetonians have learnt that simple things like grilling food when cooking and showering over a plastic tub, and then using the water to wash clothing, saves water. These little acts of preservation add up and allow the residents of Cape Town to get through the day.
This Time Magazine article really made me question: Beyond recycling and being smart with the water use, where else can I make a difference in terms to helping out the environment? I realized that one of the most important jobs I have and truly enjoy as a mother is cooking for my loved ones. I’m responsible for choosing the menu and most of the grocery shopping in our family. When I go to the grocery store I see isle after isle, shelf after shelf of packaged food. In order to cook anything I have to buy it in it’s package and the part of the package that can't recycled ends up in the landfill. It’s a vicious cycle that I decided I need to get out of in order to make a difference.
I have been working at it and here are 3 things that (no joke) help me save a lot of money and time. These simple things also help me practice environmentally friendly shopping and cooking habits and allow me to quickly and easily prepare healthy, wholesome meals.
These 3 things are:
1.The Instant Pot
2. Purchasing grains, nuts, beans, legumes, fruits and veggies by weight in bulk and bringing them home in these reusable mesh bags and
3. These really user friendly containers for storing food
A combination of using these 3 things have tremendously decreased our family’s carbon footprint.
1. The instant pot. It's basically an electric pressure cooker. You may have heard of it. You might already own one. It’s a sensational piece of kitchen equipment that has reached a tipping point in popularity. On my street alone 3 of us bought ourselves one during the holiday season. Instant Pot recipe books are everywhere and new bloggers are arriving on the scene constantly (including me!) to share their latest recipe discoveries with the world. I have enthusiastically been taking all our families favorite dishes and “Instapotizing” them.
I first heard about The Instant Pot from a mom of a boy my daughter attends school with. She is a full time Italian teacher who not only finds time to work, raise an amazing kid, but also cook everything from scratch; bread, pasta, yogurt, Kambucha and the most incredible Italian desserts. Oh and did I mention she is eat a vegetarian diet while the rest of her family eats meat? That means double the work in the kitchen when preparing a meal.
When she told me she can make a delicious meal out of frozen chicken for her husband and child in under 30 minutes flat I was intrigued and impressed. So I got myself an Instant Pot. And I adore it. As I continue to discover all it’s amazing potential here are a few things that tickle me:
Which brings me to my next point. Buying in bulk and eating more vegetables. A lot has been said about how much the meat industry contributes to global warming via greenhouse gas emission. So avoiding eating too much meat is one sure way to help out mother nature. What’s even more amazing is how darn good beans and legumes are for us. And lucky for us a lot of recipes that our body craves when we are feeling under the weather call for satiating beans, peas and legumes wrapped in a blanket of warm spices like cumin, ginger, turmeric and garlic. All these can be purchased in bulk and by weight for way less then it costs to buy a packaged item.
Purifyou Premium Mesh Bags from Amazon and class jars from Bed, Bath & Beyond.
I have been purchasing in bulk things like rice, oatmeal, chickpeas, split peas, cashews, walnuts and lentils and bringing them home in these Purifyou Premium Reusable Mesh Produce Bags. Along with avoiding using a plastic bag to bring my purchases home in I have also been saving money, because it’s cheaper to buy by weight in bulk. I store my bulk items in big glass jars, freeing up the mesh bags (which conveniently come in three sizes, from small to large) to be used again and again in purchasing not only bulk items, but also fruits and veggies.
All the bulk items can be used to cook with easily and quickly, except black beans and garbanzo beans, which usually take a long time to soak and a long time to cook. Well this is where my instant pot has been coming in very handy. You see you don’t have to presoak the beans for long (or at all) if you don’t want to when using the Instant Pot.
4 pounds of garbanzo beans for about $5
I rinse the garbanzo beans well, soak them for 30 minutes, drain the water, transfer the beans to the Instant Pot, cover them with water, close the lid and set the timer for 20 minutes of pressure cooking.
About 45 minute later you can open the lid to the Instant Pot and check out the beans. But you don’t have to rush back to them in 45 minutes you can come back whenever you want. Upon opening the Instant Pot you fill find all the water that you covered the garbanzo beans with has been soaked up by the beans. Compare that to soaking for a few hours or over nigh and then cooking for 45 minutes on stove top in 4 quarts of water. You have saved water and time.
After allowing the garbanzo beans (or black beans) to cool I transfer them to them into Ziplock Twist n' Loc containers with screw lids. Each container holds 2 cups of cooked beans.
The 4 pounds of uncooked garbanzo beans, which cost about $5, will end up being 22 cups of cooked chickpeas or 11 - 2 cup containers. Rounding up the cost of all those chickpeas is about 45 cents per container. The containers themselves cost about $1 each, but you get to reuse them over and over again as they are really easy to clean. Over time that cost will work out to be nothing. I used to use glass jars for storing cooked food, but they are harder to stack, clean and the metal tops end up rusting. That’s why I’m such a big fan of this new design.
Just love how easily Ziplock Twist n' Lock containers stack. They are durable and easy to clean and perfect for storing cooked beans and soup in the freezer and leftover in the fridge.
You might be wondering what I’m going to do with all of these garbanzo beans.
I keep all my containers of garbanzo beans and black beans in the freezer and use them when I want to make bean dips, salads and bean soups. I don’t even defrost the beans in order to make freshly made Hummus, which takes me under 5 minutes. My kids love to dip carrots and cucumber in this dip and it’s wonderful to be able to bring a freshly made batch to a gathering. The action of blending the frozen garbanzo beans into hummus warms them up so you don’t have to wait for them to defrost.
And I also add a container of chickpeas straight from freezer into the Instant Pot when making my Curry Lentil Soup and Indian Cauliflower Soup. Both soups take me literally 15 minutes of prep before closing the lid, turing the machine on and walking away. These two soups are a huge hit with the kids. The soups are vegan, warming, hearty and immune boosting. You might have an occasional can (coconut milk) or glass jar (tomato pure) leftover to recycle or reuse when cooking these recipes. Other than that you are being good to the planet, while cooking really healthy meals, saving money and making space and time in your life to play a board game before a meal is ready for your family to share. What can be better than that?
I know these ideas may seem small and insignificant acts compared to everything that is going on in the world, but all small, simple things add up. One little step at at time, one meal at a time, one smart, conscious purchase at a time we will tip the scale the other way and make taking care and preserving nature an absolute not a maybe.
*Note: If you are handy and have time you can easily saw your own reusable bags.