Pressure Canner Beans in Tomato Sauce

My kids like to take these beans in a thermos to school for lunch (often with veggie dogs cut up into them for what we call "Beans and Weens"). With a pressure canner you can easily make your own at home without having to soak a single bean.  Below is a basic recipe that you can adjust according to your size of jar, the number of jars you want to make, and your tastes.

When cooking dried beans in a jar in a pressure canner you want 1 part dried beans to 3 parts liquid. So, in the recipe below, 1 cup of beans is cooked in 3 cups of liquid in a 4 cup (1 quart) jar. If you are using pint jars (2 cup) then use 1/2 cup of dried beans to 1.5 cups of liquid.

As for the liquid/sauce, do whatever suits your tastes. If you are canning 7 one quart jars, you need 21  cups of liquid. It's best to have at least 8 cups of water so the beans cook properly, but you can play around with other ingredients. Less sugar, more tomato, for example. More sugar, less tomato sauce +  a cup or two of ketchup + mustard + chilli powder+ hot sauce = beans in BBQ sauce (as an example).

Making the liquid a little on the salty side is OK because the beans will soak it up. Have made a few batches of bland beans that needed salt when served, so I lean towards the 4 tbsp side of things now.

Finally, if you have ever canned before then you know that "leakage" can be a problem. I have found that this problem can be ameliorated by doing 2 things: 1. leaving enough headspace in your jar; 2. realizing that "fingertip tight" can be pretty darn tight. Inevitably, some sauce will leak out of the jars during processing. Not to worry. Take the rings off and wipe down the entire jar before storing. 

INGREDIENTS
Makes 7 quart (4 cup) jars
- 8oz/227g/1 cup dried navy beans x 7

- 2 tbsp oil
- 1 large onion, small dice
- 4 garlic cloves, minced
- 2  48 fl oz cans tomato juice
- 8 cups water
- 2 cups packed brown sugar
- kosher salt to taste (2 to 4 tbsp)

METHOD

Sterilize your jars. Prepare your pressure canner.

1. Heat oil over medium heat in a large pot. Saute onion for 5-7 mins, until translucent. Add garlic and cook for 1 min.

2. Add tomato juice, water, sugar, and salt. Bring to boiling.

3. While sauce is heating, add 8oz/227g of dried beans to each sterilized jar.

4. Ladle hot sauce into the jars, leaving a good 1" of head space. If you are short on liquid, top up with boiling water. Top with lids and tighten the rings as much as you can with your fingertips.

5. Process the jars per your pressure canner's instructions at 11 lbs of pressure for 90 minutes. Remove canner from the heat and let pressure drop before removing the jars. 

Pressure Canner Chili

This is part two of my pressure canning recipe series (for more explanation of the canning process, see Part One). The recipe is Isa's Meat Beany Chili supersized to make seven large jars. Having chili in the pantry is great for those days when you want a chili dog, or a quick lunch for the kids.

INGREDIENTS
Makes seven 1 quart/litre jars
- 1.5 cups dry black beans
- 1.5 cups dry red kidney beans

- 1/4 cup oil
- 4 cups chopped onion
- 3 cups chopped green pepper
- 3/4 cup chopped garlic
- 1/2 cup chili powder
- 1/4 cup oregano
- 2 tbsp cumin
- 1/2 tsp ground cloves
- 1 tbsp salt
- 2 cups brown lentils
- 1 48oz can tomato juice
- 2 28oz cans chopped tomatoes, with juice
- 4 cups water
- 1/2 cup sugar

METHOD
1. Soak beans overnight in plenty of water. Drain and rinse the next day.
2. Get all of your canning apparatus ready (canner, jars, lids).
3. In a large pot, heat oil over medium heat. Sauté onion, green pepper, and garlic for 5-7 mins, or until translucent. Add spices and salt and sauté for a minute, until fragrant.
4. Add the remaining ingredients and mix well. Increase heat to med-hi and bring to bubbling, stirring regularly.
5. Transfer chili to sterilised jars, making sure each one has the same ratio of solid to liquid. Put on the lids and tighten the rings finger tight.
6. Process in the pressure canner at 10lbs of pressure for 75 mins. Remove from heat and let pressure drop to zero. Remove jars from the canner and let completely cool.

Pressure Canned Beans

This is the first post in a series of three on pressure canning. Pressure canners are relatively inexpensive (around $130) and can save you money in the long run by providing an economical way to can vegetables, beans, and other low-acid foods. Also, you don't have to worry about BPA in cans, and you can control the amount of salt that goes into the canned foods. 

This first instalment is canned beans--a convenient staple for any pantry. 

INGREDIENTS/EQUIPMENT

- 8 to 10oz dried beans per 1 litre/1 quart jar (see note below)

- boiling water

- canning jars with lids and rings

- pressure canner (I use a dial gauge canner)

METHOD

1. Rinse then soak beans in plenty of water overnight. My canner holds 7 jars, so I soak at least 3.5 lbs of beans. Or, follow the directions on the bad for quick soaking. I prefer the overnight soak. No need to do all one kind of bean--the picture above shows chickpeas, pinto beans, and black beans getting ready for the canner. 

2. On canning day, sterilise your jars. Get the water to boiling in your pressure canner--follow the directions that came with your canner. Keep your rings and lids in hot but not boiling (82 C) water.

3. Drain beans, rinse, then add 16 to 20oz of beans per sterilised jar (see note below).

4. Fill the jars with boiling water, leaving 1" headspace.

5. Place lids on jars, then tighten rings finger tight. I have found that finger tight is pretty darn tight. It's as tight as you can get the ring on without using the palm of your hand. If your lid is too loose, liquid will seep out of jar during processing. 

6. Place jars into the pressure canner. Close and seal the lid.

7. Bring to boiling. Let the water boil for a good 10 mins--the steam should be shooting out of the vent pipe with gusto.

8. Place the pressure regulator over the vent pipe. Bring the pressure up to 11 lbs. This takes a little finesse. Lower heat will give you lower pressure, so when the gauge reaches 8 lbs I turn the heat down from high to med-lo so that it reaches 11 but does not blow past it. You will need to fiddle a bit to find out what heat keeps the pressure at a constant 11 lbs.

9. Process the jars for 90 minutes. If the pressure drops below 11 you will need to get it back up to 11 and start the timer again. 

10. When done, remove the canner from the heat. Allow it to cool and the pressure to go to zero. 

11. Remove the canner lid and remove the jars, being careful not to tilt the jars or touch the lids. Allow to fully cool, then check to make sure all the lids have sealed. 

NOTE: Aquafaba is all the rage these days. 20oz of beans per jar comes out of the canner looking like the pic above. After the beans have cooled, the aquafaba gets more viscous. I use if for mayonnaise (delicious!). If you want a thinner aquafaba, use 16oz to 18oz of soaked beans per litre/quart jar. 

 

Creamy Beans on Toast

We are having an actual spring this year--regular rain and cool nights. It's days like these that make me seek out something warm, hearty and comforting. Best to enjoy this dish before it gets too hot. 

INGREDIENTS

- 1/4 cup margarine, or oil

- 1 large onion, diced

- 2 cloves of garlic, chopped

- 1 tsp tarragon

- 2 cups diced cremini mushrooms

- 1 tbsp light tamari or soy sauce

- 1/3 cup all purpose flour

- 2.5 to 3 cups warm vegetable stock

- 1 19oz can mixed beans, rinsed and drained (about 2 cups)

- 2 cups peas, fresh or frozen

- salt and pepper to taste

- toast

METHOD

1. Heat margarine or oil in a saucepan over medium heat. Sauté onions for 5-7 minutes, until translucent. Add garlic and sauté for 1 minute. 

2. Add the tarragon and the mushrooms with a pinch of salt. Sauté for 3-5 mins, or until the mushrooms begin to soften. Add tamari and cook for another 5 mins. The mushrooms should be soft.

3. Add flour and mix well. Cook for a minute or so, stirring constantly. 

4. Stream in 1.5 cups of the stock, stirring constantly so that the sauce remains smooth.

5. Transfer to a blender and blend until smooth. (NOTE: I do this because my kids are picky about pieces of mushroom. You can blend just half of the mixture.)

6. Return the blended mixture to the pan, add the remaining stock, the beans, and the peas. Bring to bubbling, stirring constantly. 

7. Serve over thick slices of toasted hearty bread. 

Easy Green Curry

I love green curry, but I find I rarely make it and gravitate more to a sweet and sour red curry. This dish came together quite quickly from the veggies still kicking around in the fridge at the end of the shopping week. As you can see from the pic, this is a drier curry, but you could add more coconut milk to make it more saucy to be served over rice. I really like the black beans with the broccoli--an unexpected and tasty combination.

INGREDIENTS
- 2 tbsp, oil
- 1 shallot, diced
- 2 garlic cloves, minced
- 1" piece of ginger, minced
- 2 medium sweet potatoes, peeled and diced
- 1 head broccoli, cut into small florets
- 1/4 cup water, plus more as needed
- green curry paste, to taste
- 1 tsp soy sauce
- 1 cup black beans, rinsed and drained
- 1/4 cup coconut milk, or more as desired
- salt and pepper to taste

METHOD
1. Heat oil in a wok or frying pan over medium heat. Saute shallot, garlic, and ginger for a few mins, until fragrant and lightly browned. Add sweet potato and fry for 5 mins.
2. Add broccoli and cook for about 15 mins, adding splashed of water as needed to help stem/cook the veggies and keep them from sticking to the pan.
3. Add curry paste, along with 1/4 cup of water and mix well. Add soy sauce and beans and cook for about 5 mins, making sure the veggies are now fully cooked.
4. Add coconut milk, season to taste, and serve.

Roasted Vegetable Ragout

We spent the afternoon hiking through the snowy woods, so this thick and hearty stew made for the perfect dinner. I really apologize for the truly terrible picture--the colour is reminiscent of those pictures of luncheon meats from the 70s they used to hang over the deli counter in the grocery store. I love the combination of vermouth, tomato, and basil in this dish, and I like a stew so thick you can eat it off a plate. Roasting is worth the extra time to bring out the sweetness of the onions, but feel free to use whatever veggies you want.

INGREDIENTS
- 1 large sweet onion, cut into wedges
- 3 red potatoes, diced
- 2 large carrots, sliced
- 6 garlic cloves, chopped
- 15 Brussels sprouts, halved
- 1 19oz can white kidney beans, rinsed and drained
- 2 tbsp oil
- salt and pepper
- 2 tsp basil
- 1 28oz can diced tomatoes, drained
- 2/3 cup dry vermouth
- 1 cup spaghetti sauce

METHOD
Preheat oven to 450 degrees
1. Toss veggies and beans in oil, season with salt and pepper, and then mix in basil. Spread out on a heavy baking sheet with sides (I used a stoneware sheet). Drain tomatoes very well and spread out over veggies. Bake for about 1 hour, turning veggies every 20 mins, until cooked and nicely browned.
2. Transfer veggies into a large pot. Add in vermouth and bring to bubbling. Cook for 10-15 mins, until reduced, then stir in spaghetti sauce. Bring to bubbling again, adjust seasoning, and serve. If the Brussels sprouts need more cooking, reduce heat, cover, and simmer until tender.

Leek, Onion and Potato Soup

I really need to think up more clever names for my dishes. This soup starts with inspiration from French Onion Soup but ends with delicious chunks of sweet potato and white kidney beans. You will notice that this recipe calls for a lot of leeks--that is because I had a bunch of them in the fridge that needed to be used up before they went bad. Feel free to cut down on the leeks by adding more onions. To my utter amazement, the kids bolted the soup right down and gave it two thumbs up.

INGREDIENTS
Serves 6
- 2 tbsp oil
- 2 tbsp margarine
- 2 large sweet onions, halved and sliced
- 6 leeks, white and light greens part, sliced
- 2 cloves garlic, minced
- 2 cups red wine
- 5 cups water or veggie stock
- 2 tsp sage
- 1/2 tsp coriander
- 1 tsp marjoram
- 1 tsp oregano
- 2 tsp mushroom soy sauce (or regular)
- salt and pepper to taste (heavy on the pepper)
- 3 large red potatoes, peeled, small dice
- 1 medium sweet potato, peeled, small dice
- 1 19 0z can white kidney beans, rinsed and drained

METHOD
1. Heat oil and margarine in a large pot over medium heat. Add in onions and and saute for a few mins until they begin to soften. Then add in leeks and garlic and mix well. Once things are sizzling along, reduce heat to med-lo and cook, uncovered, for 45-60 mins, until onions and leeks become a nice golden brown. Stir occasionally to keep from sticking.
2. Add wine to the pot and stir to deglaze. Add in water, spices, soy sauce, potatoes and beans. Bring to bubbling, then reduce heat to low, cover and cook for 30-45 mins, until potatoes are soft but not mushy. Adjust seasoning to taste and serve.

Burgundy Stew

Hi kids! Sorry I have been gone for so long. Perhaps you caught my guest post on Crazy Sexy Life in the meantime. Things have been pretty interesting around here as of late. We are coming to the end of some pretty tense contact negotiations at work, and I was positive it was going to end in a strike. Well, a strike has been avoided but no contract has been ratified as of yet. The whole thing has been one big pile of stress. Of course, nothing relieves stress like some tasty comfort food. Say, a nice hearty stew.

INGREDIENTS
- 2 tbsp oil
- 1 leek, white and light green part, thinly sliced
- 4 cloves garlic, chopped
- 15 whole pearl onions
- 3 turnips, cubed
- 2 parsnips, sliced
- 2 large carrots, sliced
- 2 large potatoes, cubed
- 2 cups red wine
- 2 cups veggie broth (more, if needed)
- 1 19oz can white beans, drained and rinsed
- 1 tbsp basil
- salt and pepper to taste
- 4 cups baby spinach
- 1/4 cup tomato paste

METHOD
1. Heat oil in a large pot over medium heat. Saute leeks and garlic for 5-7 mins, until softened and beginning to brown. Add onions, turnips, parsnips, potatoes and fry for 2 mins.
2. Add wine to deglaze the pan, then add veggie broth, beans, and basil. Season to taste, then bring to bubbling. Reduce heat, loosely cover, and simmer for about 20 mins, until veggies are cooked. Add more broth if stew gets too dry.
3. Mix tomato paste into the stew, adding more broth if needed to get a nice thick consistency. Add spinach to the pot and cook for a min or so, until spinach wilts but is still a vibrant green. Adjust seasonings to taste and serve.

Baked Beans

You can tell that school has started again because the frequency of posts has dropped off dramatically. The boys (two of them, anyway) have already been back for two weeks and I did my first lecture today. I'll be grading essays before I know it! I don't have a real recipe tonight because I think baked beans is one of those dishes you just chuck stuff into. No two batches should ever be the same. I made a huge pot of beans and packed them away in the freezer for the boys' lunches over the next month (just reheat (add sliced veggie dogs if you want) and pack away in a thermos). The basic ingredients I play around with are:
1. Dried navy beans (or northern beans)
2. Tomato juice
3. Ketchup
4. Molasses
5. Brown Sugar
6. Maple Syrup
I soak a large bag of beans overnight, then cook for about 60 mins, until soft but not mushy. Drain and set aside. If you have time you can saute onions and garlic, otherwise you can use onion and garlic powder. I then heat a large can of tomato juice to bubbling along with a few cups of kethcup, about 1 cup each of molasses and brown sugar, and 1/2 cup of maple syrup. Next, the spicing. I like to mess around with cumin, coriander, cinnamon, and mustard. Add the beans, season with salt and pepper, and bring back to bubbling. Transfer to a roasting pan and bake at 350 for about 2 hrs, stirring every 30 mins. Add more tomato juice if they get too dry.

Grilled Mexican Tofu

It may surprise you to know that northern Ontario is not an epicentre of Mexican cuisine. There is nary a chile to be found anywhere, and if you ask for tomatillos at the grocery store you get blank stares. So, I was happy when I saw that the local bulk food store was now carrying chipotle powder. Not as good as the real thing, and not even as good as the canned stuff in adobo sauce, but better than nothing. Even so, this dish is really, really good. It's rather like a tostada but with tofu instead of a corn tortilla.

INGREDIENTS
Dry Rub
- 2 tsp onion powder
- 1/2 tsp seasoned salt
- 1/2 tsp salt
- 1/2 tsp garlic powder
- 1 tsp smoked paprika
- 1 tsp chili powder
- 1/2 tsp cumin

- 1 pkg tofu, cut into 8 slices

Mexican BBQ Sauce
- 4 tbsp margarine
- 1 medium onion, small dice
- 2 cloves garlic, minced
- 1/4 cup brown sugar
- 1/4 cup tequila
- juice of 1 lime
- 1 cup ketchup
- 1 tsp chipotle powder (or more)
- 1/2 tsp chili powder
- salt, if desired

Refried Beans
- 2 tbsp oil
- 1 onion, diced
- 2 cloves garlic, chopped
- 2 cups cooked pinto beans
- 1/2 cup salsa verde
- 1/2 (approx.) veggie broth
- 1 tsp cumin
- 1/2 tsp cinnamon
- salt and pepper to taste

- sliced avocado
- chiffonaded romaine lettuce
- salsa (preferably freshly made)

METHOD
1. Mix together the dry rub ingredients and rub onto all sides of the tofu slices. Set aside.
2. Make the BBQ sauce: heat margarine over medium heat in a saucepan, then saute onions and garlic of 8-10 mins, until nice and soft. Add sugar, tequila, and lime juice and mix well. Add ketchup and spices and bring to bubbling. Remove from heat.
3. Make the refried beans: Heat oil over medium heat, then saute onions and garlic for 10-12 mins, until soft and starting to brown. Add beans and salsa and mix well. Cook for a few mins then begin mashing beans with a fork. As beans cook (about 15 mins), thin out with veggie broth to keep them moist, but not too goopy. When desired consistency is reached, add spices and season to taste. Keep warm over low heat.
4. BBQ tofu according to the method here.
5. Assemble the dish: place a piece of tofu on a plate and top with a layer of refried beans. Top that with 2 avocado slices, and then some of the romaine. Top that with a generous spoonful of salsa.

Simple White Bean Stew

Summer really has been quite cool this year so stew makes perfect sense. I was in the mood for simple, clean flavours and this really fit the bill. I love beans for their simplicity, and lately I have been making a concerted effort to cook my own and steer away from canned beans. The trick is to get a bag of beans soaking in the morning before you head out of the door, then cook them in the evening as you are noodling around the house. Store the cooked beans in small portions in the freezer and bring them out when you need them.

INGREDIENTS
- 2 tbsp olive oil
- 2 bay leaves
- 1 large onion, chopped
- 1 celery stalk, chopped
- 1 large carrot, chopped
- 2 cloves garlic, minced
- 2 cups canellini beans
- 1 14 oz can chopped tomatoes, juice and all
- 1 1/4 cup white wine
- water, if needed
- 1 tbsp lemon zest
- juice of 1 lemon
- salt and pepper to taste
- 2 tbsp chopped fresh parsley

METHOD
1. Heat oil over medium heat in a saucepan. Add bay leaves, onion, celery, carrot, and garlic and cook for 5-7 mins, until soft but not brown. Add beans and stir well.
2. Add tomatoes, wine, zest, and lemon juice. Add some water if you want a thinner stew. Season to taste. Simmer, covered, until veggies are cooked (about 20 mins). Remove bay leaves, stir in parsley, and serve with some nice Italian bread.

Fire Roasted Vegetables en Croute

This dish came together from a desire to clean out the fridge and a need to make Son #1 a vegan pizza for a birthday party he was attending. I originally intended to just make pizzas for the rest of the family, but as I started grilling I decided to go more stromboli style and I'm glad I did. The drizzle of BBQ sauce brings it all together and takes the dish out of Italian territory and more into some ambiguous fusion zone. The veggies here are just suggestions since there was no coherent plan behind the dish. I think some eggplant and zucchini would fit in well. The roasted tomatoes are essential, though--they add great flavour and make a kind of sauce when you mix everything together.

INGREDIENTS
- 1 recipe pizza dough
- 1 cup white beans (cannelini) tossed with 2 tsp smoked paprika
- 2 medium red potatoes, grilled (cut in half, toss in olive oil and salt and pepper. Grill over medium heat for about 15 mins, mostly on the skin side, until soft)
- 1 roasted green pepper (roast on high heat until all skin is blistered. Skin and de-seed when cool)
- 12 medium cremini mushroom, grilled (toss in olive oil and salt and pepper, grill cap side down for about 5-7 mins over medium heat (until they release their water)
- 6 cloves roasted garlic (wrap unpeeled garlic in foil, roast over medium heat for about 15 mins)
- 1 large cooked carrot (grilled, steamed, whatever--mine was leftover in the fridge)
- 2 medium roasted tomatoes (place on grill and roast for 15 mins over medium heat--skin will blister and tomato will begin to release water)
- 1 tsp basil
- salt and pepper

METHOD
1. Mix beans with paprika and set aside. Cook whatever veggies you are using on the grill. Dice everything except the mushrooms (leave whole) and mix together in a large bowl. Season with salt and pepper and adjust basil and paprika to your liking.
2. Preheat oven to 400 degrees with a pizza stone in it.
3. Let mixture cool to room temperature (stick in the fridge to speed it up).
4. Proceed as per the instructions (starting at step 5) for my stromboli recipe. You really can pile the veggies up here, so go for it! Stuff that thing full!
5. When baked, drizzle slices with BBQ sauce and serve.

Sweet Potatao and Kale Quesedillas

The other night we went to a pasta dinner at the boys' school--a way to meet with other parents and build school spirit. We had a great time, but between chatting and trying to shove pasta into the mouths of kids, Vegan Mom and I really didn't eat a lot. We were both feeling pretty peckish later that evening so I whipped up these fantastic quesedillas (he said, tooting his own horn).

INGREDIENTS

Makes 6-8

- 1 large sweet potato, diced

- 2 tbsp oil

- 1/2 large Vidalia onion, sliced

- 1/2 cup frozen sweet corn

- 1 clove of garlic, chopped

- 1/2 jalapeno pepper, seeded and minced

- 1 cup canned black beans, rinsed and drained

- few dashes hot sauce

- 1/4 cup salsa

- 1 tsp chili powder

- 1/2 tsp cumin

- 1/2 tsp cinnamon

- salt and pepper to tatse

- 2 kale leaves, stalks removed, chopped

- 6-8 small wheat tortillas

- margarine

METHOD

1. Place chopped sweet potato in a small pot and cover with water. Bring to bubbling, reduce heat, cover, and simmer for about 15 mins, until potatoes are tender.

2. While potatoes are cooking, heat oil in a frying pan over medium heat. Saute onions for 5-7 mins, until starting to nicely brown. Add corn and cook for another 5 mins, until corn begins to brown.

3. Add garlic and jalapeno and saute for 2 mins. Add beans and hot sauce and mix well. Add salsa and spices, and season to taste with salt and pepper.

4. Drain potatoes and roughly mash. Add to pan along with the chopped kale. Cook for a few mins, until kale is softened and a a nice brilliant green. Add more salsa if mixture is too dry. Adjust seasonings to taste. Remove from heat. Heat a different fryin pan over medium heat.

5. Spread a thin layer of margarine on one side of a tortilla (not necessary if you are using a cast iron pan). Spread a layer on half of the un-margarined side of the tortilla. Fold tortilla in half, then fry for a few mins per side, until golden brown. Remove from heat and slice in 3 triangles.

White Bean and Spinach Pasta

In keeping with my recent theme of quick and healthy meals (with greens), here is an Italian dish that is delicious in its simplicity.

INGREDIENTS

- 450g whole wheat rotini

- 2 tbsp olive oil

- 1 onion, chopped

- 1 large garlic clove, minced

- 1/2 cup marsala, or red wine

- 1 15 oz can canellini beans, rinsed and drained

- 1 28 oz can can diced tomatoes (juice and all)

- basil (fresh or dried) to taste

- salt and pepper to taste

- 3 cups baby spinach (or more)

METHOD

1. Cook pasta in salted water until just about done (leave it a bit underdone so it can suck up the sauce).

2. While pasta is cooking, heat oil in a saucepan over medium heat. Saute onion for 5-7 mins, until translucent. Add garlic and sauet 1 min more.

3. Add wine and beans and mix well. Let bubble and reduce for a few mins. Add tomatoes and mix well. Season to taste with basil and salt and pepper.

4. Drain pasta and return to pot. Return pot to medium heat. Add in sauce and spinach. Bring to bubbling and let cook for 8-10 mins, or until pasta and spinach has fully cooked and sauce has reduced. Serve.

Black Bean Noodles

So much going on here lately. The battle to keep our community school open continues . . . hard to say if we are making progress. I also broke my KitchenAid mixer, which means I had to close down the bakery. I was planning to stop when the baby came in June, so this just hastened the inevitable. There was no way to knead everything by hand and still make money. It's still sad, though, because I really enjoyed baking for the neighbourhood. But, there is still plenty of other things to do, which means quick and easy meals like this are always welcome.

INGREDIENTS

The amounts are up to you, depending on how many mouths you have to feed.

- noodles (I use an eggless chow mein noodle)

- broccoli, but into small florets

- minced garlic

- tofu, cut into cubes

- black beans, rinsed and drained

- black bean sauce

- hoisin sauce

- green onions, sliced

METHOD

1. Cook noodles as per the directions given.

2. While noodles are cooking, heat a wok over high heat. Add a few splashes of water along with the broccoli. Stir fry broccoli in the water for a few mins, until it gets tender but is still bright green (add more water when needed).

3. Add garlic and tofu and fry for a few mins, adding more water, if needed.

4. Add cooked noodles to the pan, along with the beans. Add enough sauce to your liking. Heat through. Add sliced green onions, stir well, and serve.

White Bean Bruschetta

I had a serious hankering for some bruschetta, most likely because I had just baked some bread and wanted to put it to good use. Much to my dismay, I was totally out of tomatoes. I decided to sub in some white beans and proceed forth as planned (plus, the tomatoes this time of year are pretty pathetic). I am not sure what I thought of the final product. I liked the flavour, but I'm not sure about the texture of the bread and the beans together. Anyway, here is the recipe if you are interested.

INGREDIENTS

- 12 slices of bread (I cut slices of Italian bread in half)

- olive oil

- 1 garlic clove

- 1 can cannelini beans, drained and rinsed

- 2 tsp olive oil

- 1 tbsp balsamic vinegar

- salt and pepper to taste

- 1/4 cup chopped fresh parsley (or basil, if you have some)

METHOD

Heat the broiler in your oven

1. Lightly crush the garlic clove, then rub on the slices of bread. Brush the bread with olive oil. Place on a cookie sheet. Toast under the broiler for a few mins, until lightly browned. Remove from oven.

2. Toss beans in oil and vinegar and season with salt and pepper. Mix in parsley and divide evenly on the bread slices. Return to the oven for a few mins, until bread is nicely toasted and beans had heated up. Serve immediately.

Light and Lemony Pasta

I've been meaning to blog this since Valentine's Day when Vegan Mom and I ate it. Needless to say, things have been busy, busy, busy lately. If I have not responded to a question you left on a post, just send me an email and I will get back to you. This dish, as the name indicates, is light and lemony. Even though it is pasta (which we seem to be eating a lot of lately), the bright flavour and wine sauce make it a refreshing meal.

INGREDIENTS

- 250g capellini

- 1/2 head broccoli, cut into small florets, steamed

- 1 tbsp olive oil

- 1 tbsp margarine

- 1 red onion, halved and sliced

- 1 garlic clove, minced

- 1 1/2 cup white wine

- juice of 1 lemon

- zest of 1 lemon

- 1/4 cup nutritional yeast

- 1 can white kidney beans, rinsed and drained

- 2 cups cubed chicken-style seitan (optional)

- salt and pepper to taste

- 1/4 cup chopped fresh parsley

METHOD

1. Get your pasta cooking, and get steaming your broccoli.

2. Heat oil and margarine in a frying pan over medium heat. Saute onion and garlic for 5-7 mins, until softened.

3. Add wine to the pan with the lemon juice. Let reduce for about 5 mins. Add zest and nutritional yeast and mix well. Add beans, seitan, if using, and season to taste with salt and pepper.

4. Drain pasta and return to post over medium heat. Pour sauce over top and bring to bubbling. Cook for a few mins to let sauce absorb into pasta a bit. Stir in broccoli and parsley and serve.

Hearty Early Fall Stew

It looks like we can kiss summer goodbye here in ye olde northe. The nights are quite cool (threats of frost) and the days, while sunny, have that fallish nip in the air. Suffice it to say the bike ride into campus in the morning is a tad chilly. Weather like this makes me think of pumpkins, beautiful leaves, and tasty stews like this one. I love the whole potatoes and baby carrots because they give it a really hearty look and texture.

INGREDIENTS
- 2 tbsp oil
- 1 large sweet onion, halved and sliced
- 2 ribs celery, diced
- 1 leek, chopped
- 2 cloves garlic, chopped
- 1.5 lbs mixed baby potatoes (red, yellow, white, purple)
- 2 cups baby carrots (or more)
- 1 can mixed beans, rinsed and drained
- water
- 1 tsp sage
- 1 tsp oregano
- 1 tsp coriander
- 1/2 cup finely chopped fresh parsley
- 1 tbsp HP or A1 sauce
- 2 tbsp soy sauce
- salt and pepper
- 2 cups frozen peas
- 1/4 cup flour
- generous 1/2 cup soy milk

METHOD
1. Heat oil over medium heat in a large pot. Saute onions, celery, leek, and garlic for 7-10 mins, until soft and translucent. Add potatoes, carrots, and beans and mix well.
2. Add enough water to cover veggies about 3/4 of the way (i.e. some veggies should be poking out of the water). Add seasonings (including parsley) and sauces and bring to bubbling. Reduce heat, cover, and simmer for 15-20 mins, until potatoes and carrots are soft.
3. Put flour and soy milk in a container with a tight-fitting lid and shake to mix together. Add to stew with peas and bring to bubbling. Add more liquid, or more flour mixture to get the consistency you like. Adjust seasonings to taste and serve.

Yellow Tomato and White Bean Salad

Can you tell I am trying to squeeze every last drop out of summer with my posts for this week? They read like the menu to a picnic or BBQ. We bought these yellow tomatoes from the Locavore's tent at the farmer's market and so I made this very simple salad.

INGREDIENTS

- 8-10 yellow cherry tomatoes, quartered or halved

- 1 red tomatoes, diced

- 1 can white beans, drained and rinsed

- 1 tbsp olive oil

- 3 tbsp white wine vinegar

- 1/2 tsp Dijon Mustard

- salt and pepper

- 1 tsp parsley

- 1/2 tsp marjoram

- 1/4 tsp dill

METHOD

1. Mix together everything in a large bowl and season to taste.

You can use the same dressing for other salads, too; like this tomato-cucumber salad.

Thick and Hearty Tomato Bean Soup

We have been going through a bit of a cool spell here--highs around 20 C and lows around 10 C. So I was in the mood for some soup. This is really easy to make for nights when you are pinched for time.

INGREDIENTS

- 1 48 oz can tomato juice

- 1/4 cup brown sugar

- 1/4 cup maple syrup

- 1 tsp dill

- 1 tsp onion powder

- 1 tsp garlic powder

- 2 tsp mild chili powder

- salt to taste

- 1 can mixed beans

- 3/4 alphabet pasta (or some other small pasta)

- 1/2 cup vegan sour cream

METHOD

1. Put juice, spices, and beans in a large pot and bring to bubbling. Add pasta and simmer until done. Be sure sure to stir often to keep the pasts from sticking to the bottom of the pot.

2. Remove from heat and stir in sour cream. If you want, add a dollop of sour cream to the centre of each bowl before serving.