Ethiopian Lentil and Vegetable Stew

Ethiopian Lentil StewWashington, D.C., with its heady mix of history and power, is a special kind of city. 

Everywhere you look in D.C. you can find the story of America, and it’s not just in the Capitol or the White House or the many imposing monuments and memorials and museums that are part of this city. It’s  in the centuries-old rowhouses that line the city’s streets, like the one where Lincoln died or the one Duke Ellington lived in his teens. It’s in the half a dozen black SUVs with dark-tinted windows and police outriders, as they zip down a busy artery ferrying some important dignitary every day of every week. It’s even in the “no-parking” signs tacked up on parking meters outside a hotel because the president is giving a speech inside.

D.C. may be the world’s most powerful city, but to some of us it is also home.  Desi and I moved here to study journalism and we stayed not just because there isn’t perhaps a better place in the world to be a journalist in, not just because its quiet dignity seemed a welcome change from the bustling city we moved here from — Bombay — but because D.C. felt like our own from the moment we set foot in it.

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Ethiopian Lentil Stew

Berbere Spice MixThere are many things I love about D.C. But when someone asks me what I love best, I don’t have to think twice– it’s the city’s diversity. It thrills me to know that I live in one of the world’s most cosmopolitan countries. For centuries immigrants have flocked here and refugees fleeing tyranny and strife back home have embraced the capital of the world’s greatest democracy as their home. 

All of this diversity, of course, manifests itself in food, making D.C and its suburbs an adventurous eater’s dream. Because Silver Spring, the D.C. suburb I live in, has in recent years seen a vast influx of Ethiopians, we have been lucky to get at least half a dozen new Ethiopian restaurants in downtown Silver Spring. Which is perfect, because I adore Ethiopian food. In fact, there are days when I would die for it. Almost.

Last week, Desi stopped off at a store and while I waited for him in the car I was nearly driven to madness by these delicious smells wafting out from an Ethiopian restaurant nearby. By the time I got home, I couldn’t bear the idea of another day going by without getting some Ethiopian food inside my belly. So I charged into the kitchen, slammed the saucepan on the stove, and got cooking. And that’s how this delicious Ethiopian Lentil and Vegetable Stew was born.

I had most of the ingredients I needed for this stew in my pantry. I used mushrooms, sweet potatoes, carrots, tomatoes and red peppers in my stew, and you can use some or all of these, or even try different vegetables. Zucchini would be fabulous here, as would be any winter squash.

The Berbere spice mix, a bright red spice mix that takes so many Ethiopian dishes from delicious to sublime, is key to the flavor of this dish, so don’t try making the stew without it.  It is worth the little effort, and you get  enough to last you through three or four uses.

Gotta run now, but here’s the recipe. Enjoy!

Ethiopian Lentil and Vegetable Stew

Ethiopian Lentil and Vegetable Stew
Recipe Type: Stew
Cuisine: Ethiopian
Author: Holy Cow! Vegan Recipes
Prep time:
Cook time:
Total time:
Serves: 10
Includes recipe for Berbere spice blend, an essential spice mix used in Ethiopian cuisine
Ingredients
  • [u]For Berbere Spice Mix [/u](based on [url href="http://www.marcussamuelsson.com/recipe/berbere-spice-blend-recipe" target="_blank"]this [/url]recipe):
  • 2 tbsp coriander seeds
  • 2 tsp fenugreek seeds
  • 1 tsp black peppercorns
  • 1/2 tsp whole allspice
  • 10 green cardamom pods
  • 8 cloves
  • 1/2 cup onion flakes or fried onions (like the ones from French’s or sold in packets in Indian store)
  • 6 arbol chiles (can use dry serrano or Kashmiri chillies as a substitute)
  • 1/4 cup paprika
  • 2 tsp salt
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 1 tsp ground dry ginger
  • [b]For the stew:[/b]
  • 5-6 cups of [url href="http://holycowvegan.net/2014/01/vegetable-stock.html" target="_blank" title="Vegetable stock"]vegetable stock[/url]
  • 1 tbsp lemon juice
  • 2 heaping tbsp berbere spice mix
  • 1 tsp wholegrain or Dijon mustard
  • 1 tsp paprika
  • 1 cup pink lentils
  • 1 large red onion or two medium, thinly sliced
  • 6 cloves of garlic, minced
  • 1 large tomato, diced
  • 1 large red bell pepper (can use green or yellow), finely diced
  • 2 medium carrots, finely diced
  • 2 cups button or crimini mushrooms, sliced
  • 1 large sweet potato, finely diced
  • 1 tbsp finely chopped rosemary (if using dry, reduce to 1 1/2 tsp)
  • 1 tsp finely chopped thyme
  • Ground black pepper and salt to taste
  • 2 tsp olive oil
  • Fresh coriander leaves for garnish
Instructions
  1. [u]Make the Berbere spice blend:[/u]
  2. Heat a small skillet and roast the coriander seeds, fenugreek seeds, cloves, allspice, peppercorns, and cardamom until the coriander seeds are a couple of shades darker.
  3. Add the chiles and the onion flakes and grind into a coarse powder in a blender or spice grinder.
  4. Remove to a bowl and mix with the paprika, cinnamon, salt, nutmeg and ginger.
  5. Store in an airtight jar.
  6. [u]Make the stew:[/u]
  7. In a bowl mix 2 tbsp of the vegetable stock, berbere spice, lemon juice, paprika , mustard and salt. Set aside.
  8. Heat olive oil in a saucepan. Add the onions, herbs and garlic along with some salt and pepper. Saute, stirring frequently, over medium heat until the onions are translucent and just beginning to turn color.
  9. Add the lentils and stir well. Add the tomatoes, mushrooms, sweet potatoes, carrots, and bell peppers along with the berbere spice mixture dissolved in the vegetable stock. Stir well to mix, add 5 cups of vegetable stock, and bring to a boil.
  10. Cover with a lid and let the sauce simmer on medium-low heat about 30 minutes or until the lentils are cooked and soft. If the mixture gets too dry, add more water or stock.
  11. Add salt and more ground black pepper if needed. Turn off the heat and garnish, if desired, with fresh coriander leaves.
  12. Serve hot with rice or bread.
Calories: 74 Fat: 1.7 grams Fiber: 3.9 grams Protein: 2.4 grams

 

 

Methi Matar Malai

Methi Matar Malai

“I’ve seen a look in dogs’ eyes, a quickly vanishing look of amazed contempt, and I am convinced that basically dogs think humans are nuts.” — John Steinbeck

It was Steinbeck’s birthday yesterday. When Desi and I were living in Bombay, we went through a Steinbeck phase when both of us were constantly reading, discussing, and living, or so it seemed, this great American writer. We breezed, like addicts, through Grapes of Wrath, East of Eden, and Of Mice and Men. We questioned Dom Moraes’s sanity (anyone remember him?) when he called the ending of the Grapes of Wrath “the cheesiest ever” in English literature. We even named our rescue dogs after Steinbeck characters.

There was Sam, a handsome, slender mutt with the straightest tail you ever saw on a dog. We picked him off the streets in Thane. A stray dog has given birth to a litter behind a new shopping mall and when Desi squatted down to look at them, one walked right into his arms. We brought him home.

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Methi Matar MalaiSam, although named after the gentle Samuel Hamilton in East of Eden, had a rebellious streak and  a tendency to get into all kinds of trouble. He loved to escape from the apartment and roam the streets when he had a mind to, which often put him at odds with territorial stray dogs who dominated the neighborhood.  Not to mention neighbors, some of who would — literally —  stand atop a chair and squeal in fear if a dog happened to be within sight. Luckily for him and us, the only time he ever got into a real mess was when he stumbled into one of the shallow gutters that line the city’s streets and came home covered in grease. Desi must have spent five hours straight scrubbing him that night.

Not long after Sam came home, we became parents to another little puppy who we named Lee after the sage-like cook in East of Eden. We came across Lee one night on our way home from work — he was hiding away in a little nook inside the apartment building where we lived. He looked hungry so Desi took him a saucer of milk which he lapped up rightaway. We gave him a towel to cushion him from the concrete floor, but left him where he was — we lived in a tiny apartment, both of us worked odd hours at the newspaper, and we already had one dog who kept us on our toes, so we were definitely not looking to bring home another. But the next day, as we came home from work and were making our way up the stairs to our fifth floor apartment, we heard a tiny squeal behind us. We turned around and there was Lee, all two or three pounds of him, struggling to follow us. “Oh, look, he wants to come home,” said Desi, the biggest sucker on the planet when it comes to animals. And so Lee came home.

India’s streets are filled with beautiful puppies  like Sam and Lee who would make great pets, and a number of rescue organizations have sprung up in the city in the past decade — like World for All– that are working hard to spay, neuter, and adopt them to good homes. But the supply far outweighs demand. And paralleling this trend is another, insidious one where more and more people are buying purebred dogs from indiscriminate breeders. Many of these breeders steal dogs to get their business going and keep the animals in deplorable conditions where they are crammed into cages, hardly fed, and never walked or exercised. And things get worse. Even puppies that get sold to homes are often dumped on the streets once they grow up because the people who bought them are unwilling to put in the work  it takes to look after a dog.

Each year here, in the United States, millions of dogs — and cats– are put down because they can’t find homes, while breeders and puppy mills do brisk business, thanks to “dog lovers” who would rather buy than adopt. In India, the stray dog population continues to explode even as people who see dogs as symbols of affluence flock to buy designer pets from questionable breeders.

The dogs are right. We are nuts.

***

Methi Matar MalaiMethi Matar Malai is the beautifully alliterating name of a creamy, sumptuous dish often found on Indian restaurant menus. With the contrasting flavors of the two vegetables it features– wonderfully bitter methi or fenugreek leaves, and sweet, delicious green peas — this dish would delight the finickiest tastebuds. But better still, it’s incredibly healthy.

Okay, let me backtrack here. The Methi Matar Malai you’d find in a restaurant would not be healthy because it would contain malai, or cream, which is of course full of cholesterol. But the vegan  Methi Matar Malai I am serving up today is made creamy by a smooth paste of heart-healthy almonds. As you know, I often use nut creams to substitute for dairy creams in Indian recipes, and the result is always both delicious and nutritious.

If you are not familiar with methi, you should hunt it down at your local Indian grocery store. This super-veggie is great for diabetics, and it helps lower cholesterol and normalize blood pressure. And that’s just the beginning. Methi aids digestion, flushes out toxins in the body, is great for skin and hair, and helps stimulate weight loss.  Now how can anyone say no to all that?

Here’s the recipe. Enjoy!

Methi Matar Malai

Methi Matar Malai
Recipe Type: Curry
Cuisine: Indian
Author: Holy Cow! Vegan Recipes
Prep time:
Cook time:
Total time:
Serves: 8
A vegan version of a sumptuous Indian restaurant dish
Ingredients
  • 1 big bunch of methi (fenugreek) leaves, tough stems removed, washed, then finely chopped (substitute spinach or watercress if you can’t find methi).
  • 2 cups frozen green peas
  • 1 large tomato, diced
  • 4 cloves garlic, sliced
  • 1-inch knob of ginger, julienned
  • 2 green chillies, chopped
  • 1 medium onion, sliced
  • 1 tbsp coriander seeds
  • 1 tsp cumin seeds
  • 2 cloves
  • 1-inch piece of cinnamon
  • 1 tsp peppercorns
  • 1/2 tsp cayenne or paprika, if you prefer less heat
  • 1/4 tsp turmeric
  • 1 tbsp vegetable oil
  • 2 tsp[url href="http://holycowvegan.net/diy-spice-mixes" target="_blank" title="masala mixes"] garam masala[/url]
  • Salt to taste
  • 1/4 cup almonds soaked in 1/2 cup hot water for 30 minutes
Instructions
  1. Soak the chopped methi leaves in a big bowl of warm, salted water for 10 minutes, then drain and set aside.
  2. Blend the almonds with the soaking water into a smooth paste. Set aside.
  3. Heat half the oil and add the cumin seeds, coriander seeds, green chillies, onions, garlic, ginger, cloves, cinnamon, and peppercorns. Saute everything until the onions turn translucent and just start to brown.
  4. Add the tomatoes along with the cayenne and turmeric. Saute until the tomatoes are quite broken down and pulpy.
  5. Remove the mixture to a blender and cool if necessary before blending into a smooth paste. Add water or vegetable stock if needed.
  6. Heat the remaining oil in a saucepan and add the drained methi leaves. Add a pinch of salt and saute until the methi starts to express water.
  7. Cover with a lid and let the methi cook on medium heat for another 10-15 minutes until tender. Add a tablespoon or two of water if necessary to prevent the methi from sticking to the pan.
  8. Add the tomato-onion paste, garam masala, and the green peas and continue cooking on an open flame, stirring frequently, for another 5 minutes.
  9. Add the almond cream and mix well. Turn off the heat once the curry begins to simmer. Check salt and add more if needed.
  10. Serve hot with chapatis, rotis, or pooris.
Calories: 168 Carbohydrates: 25.5 grams Fiber: 9.9 grams Protein: 9.6 grams

 

 

 

Slow Cooker Lentil Bolognese

lentil bolognese Desi often teases me (not seriously, he gets the vegan thing) about how, when we travel, I miss out on the best food.

In New Orleans, while he was enjoying the seafood this city is so famous for, I was scouring menu cards– often fruitlessly– for beans and rice made without meat stock. He won’t let me forget the day we traipsed a mile or more to get to a Greek restaurant where I could finally order some hummus and felafel and the usual vegan suspects.  As I devoured the tasty (albeit not adventurous) food, I felt like I hadn’t eaten in days.

When we go to India, it is he that my parents love to feed more because he will eat all that fresh fish they tend to gorge on in coastal Goa. When we traveled through Mexico, a food-lover’s paradise, I often had to make do with sides (delicious ones) or scour my Happy Cow list for veg-friendly restaurants and then get a bus or a train to get there.

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Lentil BologneseEating vegan when you travel is not always difficult, as my prelude might have made it seem, because more restaurants are vegan-friendly these days. But truth is, it’s not always easy either, especially for someone who loves delicious food as much as I do and hates the idea of salads for most meals.  I do remember a time I did do that — it was when we took a road trip through the south a few years back. The trip was wonderful but while Desi was out sampling all kinds of dishes that the south is famous for, I was picking at raw leafies and wondering if I’d ever see a decent meal again.

Of course, being vegan and eating out also makes for some great memories. Like the time we were in Lisbon, exploring the port neighborhood of Alfama. The winding, narrow streets are dotted with taverns where you can listen to Fado, the melancholic but sweet music that springs from Lisbon’s belly, and we came across a particularly beautiful one outfitted with what looked like wood parts of a massive, ancient ship.  As we stood outside, scouring their menu to see if I could find a vegan-friendly option, the cook — who happened to be passing by– offered to make one for me.

Happy as can be, we went in, listened to some beautiful music, and I ate a meal I will never forget– a delicious pasta with beans and herbs– made specially for me.

***

Lentil BolognesePasta and legumes are made for each other. Together they are perfectly nutritious and delicious vegan eats because they pack a huge protein and fiber wallop. And although you’d think — with all that olive oil floating around every pasta recipe you see– that you’d never be able to make one that was tasty and low-fat, truth is that legumes offer a perfect opportunity to create  pasta dishes that are low-fat or even fat-free and utterly flavorful.

My Slow Cooker Lentil Bolognese recipe today is a perfect example of a pasta sauce that’s meaty, delicious, healthy and — best of all– easy.  This is also a versatile dish that would  go great with not just pasta but also with quinoa or brown rice. I have a fat-free option for you in the recipe, but keep in mind that you are using just one teaspoon of oil for a recipe that makes eight servings, which means you get no more than 5 calories per serving from the fat.

To serve the bolognese, use a pasta that’s either broad– like pappardelle– or a shaped pasta like penne rigate, elbows, or shell pasta. You want something that’s wide enough to serve as a vehicle for the bolognese, or shaped so it will suck in and hold the sauce. The bolognese is gluten-free, so  if you are a gf’er you can make it with gluten-free pasta. You might want to first read my helpful hints on cooking gluten-free pasta.

Now for the recipe. Enjoy!

Lentil Bolognese

Slow Cooker Lentil Bolognese
Recipe Type: Main
Cuisine: Italian
Author: Holy Cow! Vegan Recipes
Prep time:
Cook time:
Total time:
Serves: 8
Ingredients
  • 1 cup French puy lentils (brown lentils or masoor dal are a perfectly delicious substitute)
  • 2 carrots, chopped into 1-cm pieces
  • 3 sticks of celery, chopped into 1-cm pieces
  • 1 1/2 cups tomato puree
  • 1 medium onion, finely chopped
  • 4 cloves of garlic, minced
  • 1 tsp olive oil
  • 2 cups vegetable stock (use water if you don’t have this)
  • 1 tsp ground black pepper
  • 1 tsp dry oregano
  • 1 tsp dry rosemary
  • 1 chipotle chili in adobo sauce, minced
  • Salt to taste
  • Fresh parsley for garnish
Instructions
  1. Soak the lentils in enough water to cover and set aside.
  2. Meanwhile, in a crockpot turned to the high setting, combine the oil, onion, garlic, carrots and celery. Add 1/2 tsp salt and half of the ground black pepper. Give it all a good stir, cover with the lid, and walk away from it for 30 minutes. (You can make this dish fat-free by adding a couple of tablespoons of stock instead of the oil). I find this first extra step of “sweating” the mirepoix of onions, carrots and celery really helps build the flavor.
  3. After 30 minutes, take off the lid, give everything a good stir, and add the lentils, tomatoes, vegetable stock, dry herbs, chipotle chili, remaining black pepper and salt to taste.
  4. Mix well and cover the crockpot again. Let the bolognese sauce cook for two hours on the high setting or until the lentils are tender. The carrots will still have some bite, which is wonderful. Check salt and add more if needed.
  5. Cook the pasta according to package directions. Add to the crockpot and give everything a good stir. Add some of the pasta cooking liquid if the pasta is too dry.
  6. Garnish with fresh parsley and serve hot.
Calories: 123 Fat: 1 gram Carbohydrates: 21.6 grams Fiber: 9.1 grams Protein: 7.6 grams

 

 

 

 

Moroccan Chickpea Burger

Veggie Burger You can have too much of a good thing — like all of this beautiful snow we’ve been digging ourselves out of in the Northeast — but that maxim just doesn’t apply when it comes to my Moroccan Chickpea Burger. With this one, you are allowed to eat all you want and then some more.

I am a huge fan of Moroccan food, both while eating in and dining out. For one, the food is really vegetarian-friendly, which means there’s no need to go looking for too many substitutions and alternatives. For another, it’s extremely delicious with all of those spices and herbs and beans and grains. What’s not to love?

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Chickpea BurgerFor my Moroccan Veggie Burger, I used chickpeas and bulgur as the base for the patty and then built up a ton of flavor using the ingredients in a Harissa paste– a flavoring of oil, garlic, chilies and cumin often added to Moroccan stews. Because I wanted to make the burger patty fat-free I skipped the oil. You can use an oil spray to coat the pan when you cook the patties.

The buns were made with my own, foolproof recipe for Whole Wheat Burger Buns. If you are still buying hamburger buns, please, stop and try these just once. You’ll never want to buy bread again.

I slathered my burger with a vegan mayonnaise, called Nayonnaise, into which I mixed in some Harissa paste for some added zip. You can absolutely leave it out or use another chili flavoring, like the adobo sauce from a can of chipotle chilies.  Your imagination’s the limit. For some green muscle I added baby spinach, but feel free to use mixed greens or lettuce or even baby kale.

This burger patty has a wheat product– bulgur– but you can easily make it gluten-free by using quinoa instead, like I did in these veggie burgers. This recipe is also extremely easy to make and really fast– you can go from start to done in 30 minutes or less– which makes it perfect for weekday and weekend eats.

Is everyone looking forward to the weekend? I know I am because Desi and I are seeing some old and very dear friends after a long time. May yours also be filled with friends, sunshine and fun.

***

Oh, and I have something to ask of you too– a favor, really. Holy Cow! has been nominated for The Kitchn’s Homies awards in two categories this year– Best Daily Read Cooking Blog and Best Health & Diet Blog. First of all, many, many thanks for nominating me — I love you! And if you, dear reader, enjoy the blog, please, please head on over to the links above and vote for me. You do need to sign up first, but I will love you double for it. If you don’t, no ill feelings. Thank you!

Now here’s the recipe:

Chickpea Burger

Moroccan Veggie Burger
Recipe Type: Main
Cuisine: American
Author: Holy Cow! Vegan Recipes
Prep time:
Cook time:
Total time:
Serves: 6
Nutrition information is for 1 burger patty
Ingredients
  • [b]For the burger patty:[/b]
  • 2 cups canned or cooked chickpeas, drained of all liquid and rinsed
  • 1/3 cup bulgur (cracked wheat).
  • 1/4 cup chickpea flour (besan or garbanzo bean flour)
  • 1 large carrot, grated
  • 1 tsp allspice powder (use a combination of cloves and cinnamon if you don’t have this)
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 1 tsp ground black pepper
  • 3 cloves garlic, minced or grated
  • 1 tsp cayenne pepper or red pepper flakes
  • 2 tbsp finely chopped coriander leaves
  • Salt to taste
  • To build the burger:
  • [url href="http://holycowvegan.net/2011/09/whole-wheat-burger-buns.html" target="_blank" title="Hamburger Buns"]6 whole-wheat burger buns[/url]
  • Tomato, onions, greens to top the burger
  • Vegan mayonnaise, mixed, if you like, with some [url href="http://holycowvegan.net/2008/09/moroccan-chickpea-stew.html" target="_blank" title="Harissa Paste"]Harissa paste [/url]or adobo sauce
Instructions
  1. Cook the bulgur by placing it in a saucepan with salt to taste and 2/3rd of a cup of water, bring to a boil, lower heat to a simmer, slap on a lid, and let the bulgur cook 15 minutes. Set aside to cool.
  2. Place the chickpeas in a large bowl and mash with a heavy ladle or potato masher. Leave some larger pieces in for some texture.
  3. Add all of the other ingredients for making the burger patty, including the bulgur, and mix them well. You should have a mixture that holds together when you press it into a patty.
  4. Make six patties, each about 2 1/2 to 3 inches in diameter.
  5. Spray a nonstick griddle or cast-iron skillet with oil. Cook each patty for about 3 minutes on each side over medium-high heat or until charred and golden-brown.
  6. To build your burger, cut each hamburger bun along the middle, and then slather on some vegan mayonnaise. Add greens, an onion ring, top with the burger and more veggies if desired, and serve.
Calories: 191 Fiber: 8.7 grams Protein: 7.5 grams Cholesterol: 0

Vegan Chickpea Burger

Pasta with Greens and Beans

Pasta with Greens and BeansI made this Pasta with Greens and Lima Beans in an awful hurry the other night. I was nursing a cold but I was also craving a big, comforting bowl of pasta with great texture and flavor. It had to be nutritious enough to see me through the illness, and  flavorful enough to appeal to my hibernating tastebuds. But above all, it had to be something that didn’t keep me in the kitchen for more than 30 minutes, tops.

So into the pot went a bunch of Yu Choy greens that I had picked up at the Asian store. It’s a veggie from the broccoli family with thin, edible stems and it’s very, very tasty. You can substitute spinach or kale if you can’t find this or don’t want to use it. I also had on hand a bag of frozen lima beans that I zapped in the microwave for a few seconds and in they went.

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Pasta with Greens and Beans
The rest of the ingredients were pantry staples: garlic, red pepper flakes, parsley, ground black pepper and a few walnuts for crunch and more protein. I used orzo because it is always the one pasta I can count to have on hand– I dunno, it’s something about that rice-y shape. But you could substitute another pasta– bow ties would be fabulous here, or even spaghetti broken into 2-inch bits.

I need to crawl back under the covers now, but before I go here’s the recipe. Enjoy the weekend, all!

Pasta with Greens and Beans

Pasta with Greens and Lima Beans
Recipe Type: Pasta
Cuisine: Italian
Author: Holy Cow! Vegan Recipes
Prep time:
Cook time:
Total time:
Serves: 6
An easy pasta recipe that’s perfect for a healthy dinner or a takeout lunch.
Ingredients
  • 8 ounces of orzo pasta (feel free to substitute another pasta, like bow ties or spaghetti. You can use gluten-free pasta to make the recipe gluten-free)
  • 2 cups of frozen lima beans. Place in a microwave-safe bowl and zap for 6 minutes. Set aside.
  • 1 big bunch of Yu Choy greens, chopped. Use spinach or kale as a substitute.
  • 1 tsp ground black pepper
  • 2 tsp red pepper flakes
  • 6 cloves garlic, minced
  • 2 heaping tbsp capers
  • 1/2 cup parsley, chopped
  • 1/2 cup walnuts, toasted in the microwave for two minutes, then chopped into smaller pieces
  • 1 tsp extra virgin olive oil
  • Juice and zest of one lemon
Instructions
  1. Cook the pasta per package directions until al dente.
  2. While the pasta is cooking, in a saucepan, add the olive oil and garlic and heat them together, allowing the garlic flavor to infuse the oil.
  3. As the garlic starts to turn color and becomes lightly blonde, add the red pepper flakes and ground black pepper.
  4. Stir for a few seconds, then add the chopped Yu Choy greens and salt to taste. Stir thoroughly. Don’t be alarmed if the greens look like a lot– they will wilt down quite a bit.
  5. Cover the saucepan and let the greens cook about five minutes until they have wilted and cooked down. Add the lima beans and stir well to mix.
  6. Add the zest, capers, lemon juice, walnuts and parsley. Now add the cooked pasta and stir everything together.Check salt and add more if needed.
  7. You can eat as is, or drizzle some more extra virgin olive oil before serving, if you don’t mind the extra calories (hey, EVOO is good for you). It’s delicious either way.
Calories: 289 Fiber: 6.4 grams Protein: 11.8 grams