Red and Black Bean Stew

I’ve been making this Red and Black Bean Stew at home, when I travel to airbnbs, or to bring to a potluck, it’s THAT versatile and simple to put together. The ingredients are easy to source. You can make your beans from scratch and keep the cooking liquid, but canned ones are just fine. The kids also love this stew and ask for it served over rice. The addition of coconut milk at the end gives it a creamy texture that you’ll start craving often! If you have 20 minutes to make dinner, try this stew!

For other quick dinner recipes, check out this Fennel and White Bean Stew and this Creamy Sun-Dried Tomato Pasta.

Red and Black Bean Stew

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Author: Karine K
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Yield: 4 servings 1x

Ingredients

Scale

2 tablespoons olive oil
1/2 large onion, minced (about 1/2 cup)
2 medium carrots, sliced into coins
2 small celery ribs, diced (about 1/2 cup)
1 small red bell pepper, diced
1 jalapeño pepper, sliced in half (optional)
1 teaspoon fresh thyme, chopped
1/2 teaspoon cumin seeds
1 14-ounce can red kidney beans, undrained
1 14-ounce can black beans, undrained
2 cups tomatoes, diced small
1 teaspoon sea salt
2 tablespoons tamari or soy sauce
1/2 cup coconut milk
Celery leaves, for garnish

Instructions

Heat the olive oil in a large pot over medium-high heat. Add the onion and carrots and cook for 2 minutes. Add the celery and cook 2 minutes more. Add the red pepper, jalapeño pepper halves (if using), thyme, cumin seeds, beans with liquid, tomatoes, sea salt and tamari. Mix well, cover and let cook for 5 minutes. Remove cover, stir well and let cook for another 5 minutes, stirring often. Taste and adjust seasonings as necessary. Remove from the heat and add the coconut milk. Serve garnished with celery leaves. Bon appétit!

Notes

Adapted from a Vegan Yum Yum recipe.

Keywords: bean soup, beans

Mijoté de haricots au lait de coco

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Author: Karine K
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Yield: 4 portions 1x

Ingredients

Scale

2 c. à soupe d’huile d’olive
1/2 oignon, émincé (environ 1/2 tasse)
2 carottes moyennes, tranchées en minces rondelles
2 petites branches de céleri, hachées (environ 1/2 tasse)
1 petit poivron rouge, haché
1 chili jalapeño, tranché en deux sur la longueur (en option)
1 c. à thé de thym frais, haché
1/2 c. à thé de graines de cumin
1 boîte de 14 onces de haricots rouges, non drainés
1 boîte de 14 onces de haricots noirs, non drainés
2 tasses de tomates, hachées finement
1 c. à thé de sel de mer
2 c. à soupe de sauce tamari ou soya
1/2 tasse de lait de coconut
Feuilles de céleri, comme garniture

Instructions

Chauffer l’huile d’olive dans une grande casserole à feu moyen élevé. Ajouter l’oignon et les carottes, et cuire pendant 2 minutes. Ajouter le céleri et cuire 2 minutes de plus. Ajouter le poivron rouge, le chili jalapeño, the thym, les graines de cumin, les haricots et leur liquide, les tomates, le sel de mer et la sauce tamari ou soya. Bien mélanger, couvrir et laisser mijoter pendant 5 minutes. Retirer le couvercle, bien mélanger et laisser cuire 5 minutes de plus, en brassant souvent. Ajuster les assaisonnements, si nécessaire. Retirer du feu et ajouter le lait de coconut. Servir garni des feuilles de céleri. Bon appétit!

Notes

Adapté d’une recette de Vegan Yum Yum.

Fennel and White Bean Stew

Featured ~ Karine K ~ 1 Comment

This Fennel and White Bean Stew is tasty, satisfying and what’s more important, it is ready in 20 minutes! I could stop right here, because that’s a selling point in itself. But I like giving some background info to my readers. I came up with this recipe because I really like the idea of using the liquid from the can of beans. Why waste it, right? I had made a black bean soup the week before and decided I could use the same template for other soups and stews. Fennel being one of my favorite vegetables, I figured that fennel and white beans would be a match made in heaven.

Did you know that fennel is in the carrot family? It is not a root vegetable, however, but rather a very hardy, perennial herb. I actually remember seeing fennel sprout back in the spring in Livity Gardens, without me planting any seeds. For a novice gardener, that was like magic!

Although indigenous to the shores of the Mediterranean, fennel can now be found growing in many places around the world. The bulb is used as a vegetable in cooking, and the fruit, which we also use in this recipe, is an aromatic, anise-flavored spice.

The word fennel came from the old French word fenoil, from the Latin faeniculum, which can be translated to “hay”. Fennel was highly valued by ancient Greeks and Romans, who used it as medicine, food and insect repellent. It was believed that a fennel tea, consumed before battle, would give the warriors a high dose of courage. Fennel is also used as one of the three main herbs in the production of absinthe, an alcoholic mixture that originated as a medicinal elixir and is now consumed as an alcoholic beverage, especially in France.

In 2014, according to the United Nations Food and Agriculture Organization, India was the number one producer of fennel in the world, followed by China and Bulgaria. It is interesting to note that it is one of the most important spices in Kashmiri cuisine and Gujarati cooking. In many parts of India, the roasted fruit is consumed as a digestive after a meal. Fennel seeds are also candied and used as breath freshener.

For other fabulous recipes using fennel, check out this Quick Fennel and Garbanzo Beans Soup and this Shaved Fennel, Avocado, and Grapefruit Salad.

Fennel and White Bean Stew

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Author: Karine K
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Yield: 4 servings 1x

Ingredients

Scale

1 tablespoon olive oil
1/4 cup onion, minced
2 cloves garlic, minced
1 bulb fennel, sliced thin
1 celery stalk, chopped
1 bay leaf
1/4 teaspoon fennel seeds
1 can cannelini beans, NOT drained
1 cup tomatoes, chopped in small dices
1/2 teaspoon sea salt
1 tablespoon tamari
1/4 cup coconut milk
Snipped chive, to serve

Instructions

In a medium heavy pot, heat the olive oil over medium heat. Add the onion and sauté 4 minutes. Add the fennel, celery and garlic and sauté 2 minutes more. Add the bay leaf, fennel seeds, the can of beans WITH the liquid, the tomatoes, sea salt and tamari. Cover the pot and simmer for 5 minutes. Remove the cover, stir well and keep simmering, uncovered, for 5 more minutes. Turn off the heat, add the coconut milk, and adjust seasonings, if necessary. Serve over sweet mashed potatoes or couscous. Garnish with snipped chives, if desired. Bon appétit!

Keywords: white bean, fennel, stew

Ragoût de haricots blancs au fenouil

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Author: Karine K
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Yield: 4 portions 1x

Ingredients

Scale

1 c. à soupe d’huile d’olive
1/4 tasse d’oignon, émincé
2 gousses d’ail, émincées
1 bulbe de fenouil, tranché mince
1 branche de céleri, hachée
1 feuille de laurier
1/4 c. à thé de graines de fenouil
1 boîte de haricots blancs (cannelini, par exemple), AVEC le liquide
1 tasse de tomates, hachées en petits cubes
1/2 c. à thé de sel de mer
1 c. à soupe de sauce tamari ou soya
1/4 tasse de lait de coconut
Ciboulette hachée, pour servir

Instructions

Dans une casserole moyenne à fond épais, faire chauffer l’huile à feu moyen. Ajouter l’oignon et le fenouil, et faire revenir 4 minutes. Ajouter le céleri et l’ail, et faire revenir 2 minutes de plus. Ajouter la feuille de laurier, les graines de fenouil, la boîte de haricots AVEC le liquide, les tomates, le sel de mer et la sauce tamari ou soya. Bien mélanger, couvrir et laisser mijoter 5 minutes. Retirer le couvercle, mélanger et laisser mijoter 5 minutes de plus, à découvert. Retirer du feu, incorporer le lait de coconut et ajuster les assaisonnements, si nécessaire. Servir sur des patates douces en purée ou du couscous. Garnir de ciboulette, si désiré. Bon appétit!

Keywords: fenouil, haricots, ragoût

Lentil and Sweet Potato Stew

August 8, 2018September 24, 2020 ~ Karine K ~ 4 Comments

This Lentil and Sweet Potato Stew is a great as a last-minute dinner idea. Change it up by using the vegetable of your choice, or simply the one you have on hand. A once uninspired dinner solution turns into something the whole family enjoys very much. On the picture, you can see it served on Coconut Ginger Brown Rice, but I also serve it over garlic mashed potatoes, for the utmost kids’ delight.

If you make this recipe, I’d love to see it. Please tag @LivityGardens on Instagram and use the hashtag #LivityGardens.

For more recipe ideas using lentils, check out this Creamy Tomato Lentil Soup and this Lentil, Kale, and Green Bean Salad with Tarragon Vinaigrette.

Lentil and Sweet Potato Stew

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Author: Karine K

Ingredients

Scale

1 tablespoon virgin coconut oil
2 large shallots (about 1 cup), diced
1” piece fresh ginger
1” piece fresh turmeric (optional)
1 cup lentils, sorted and rinsed well
1 sprig fresh thyme
3 1/2 cups vegetable broth
1 can coconut milk
3 small sweet potatoes (about 3 cups), peeled and diced
1 teaspoon sea salt
1/2 teaspoon black pepper
1/2 red bell pepper, diced
1 large handful of greens (kale, spinach, spigarello, etc.)
Garnishes: fresh cilantro, fresh lime juice

Instructions

In a large straight-edge sauté pan with a lid, heat the coconut oil over medium heat. Add the shallots, ginger and turmeric, and sauté until soft, about 5 minutes. Add the lentils, vegetable broth and sprig of thyme and stir well. Bring to a boil, reduce heat, cover, and simmer until half way done, about 10 minutes. Add the sweet potatoes, coconut milk, sea salt and pepper. Bring to a boil, reduce heat, cover, and simmer until the potatoes and the lentils are tender, about 10-12 minutes. Uncover, add the red bell pepper and the greens. Mix well and cook for an additional 2 minutes until the greens are wilted. Taste and adjust seasonings. Serve topped with some fresh cilantro and a squeeze of fresh lime juice. Bon appétit!

Râgout de lentilles et patates douces

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J’ai développé cette recette un de ces soirs où même le frigo crie famine. Je n’avais que des patates douces sous la main, et ce que le jardin voulait bien me donner en verdures. J’ai donc choisi les lentilles, pour leur fabuleuse teneur en fibres et en protéines, et parce que je les aime tant! Ça cuit vite, ça sent bon. Ce qui s’annonçait comme un souper de grosse bouillie moche a donc fait sensation auprès de tous, enfants inclus! J’en ai donc refait, imaginez donc, et je vous partage la recette tellement c’était bon!

Author: Karine K

Ingredients

Scale

1 c. à soupe d’huile de coconut vierge
2 grosses échalotes françaises, hachées (environ 1 tasse)
Cube de 1” de gingembre frais, écrasé
Cube de 1” de racine de curcuma, écrasé (optionnel)
1 tasse de lentilles, bien rincées
1 branche de thym frais
3 1/2 tasses de bouillon de légumes
1 boîte de lait de coco
3 tasses de patates douces, pelées et coupées en cubes
1 c. à thé de sel de mer
1/2 c. à thé de poivre noir
1/2 poivron rouge, coupé en dés
1 généreuse poignée de kale, épinards, ou spigarello
Garniture: coriandre fraîche, quartiers de lime

Instructions

Dans une grande poêle à bords droits (avec un couvercle), faire chauffer l’huile de coconut à feu moyen. Ajouter les échalotes françaises, le gingembre et le curcuma, et sauter pendant environ 5 minutes. Ajouter les lentilles, le bouillon de légumes et la branche de thym, et bien mélanger. Porter à ébullition, réduire le feu, couvrir et laisser mijoter pendant environ 10 minutes, ou jusqu’à ce que les lentilles soient mi-cuites. Ajouter les patates douces, le lait de coco, le sel de mer et le poivre, et porter à ébullition de nouveau. Réduire le feu, couvrir, et laisser mijoter jusqu’à ce que les lentilles et les patates soient tendres, environ 10 à 12 minutes. Ajouter le poivron rouge et la verdure (kale, épinards ou spigarello), bien mélanger et mijoter 2 minutes. Ajuster les assaisonnements, si nécessaire. Servir garni de coriandre fraîche et d’un trait de jus de lime. Bon appétit!

Fennel, Carrot and Chickpea Fricassée

February 23, 2018September 24, 2020 ~ Karine K ~ Leave a comment

This Fennel, Carrot and Chickpea Fricassée is quick and tasty. Fricassée is a French dish made by half sautéing, half stewing pieces of meat, and serving them in a thick white sauce. My grandpa used to make it often. He would make his fricassée in its even simpler form, by sautéing ground beef in loads of butter along with lots of diced onion and celery. He would then deglaze the pan with hot black tea, add some heavy cream, whole peppercorns, fresh parsley, and there you had it! Sometimes he would add cut up potato cubes in there.

Well, as you can imagine, this fricassée recipe is much different. First, you HAVE to use the freshest vegetables you can find. Because the vegetables are the stars, there are very few other seasonings. I sauté the veggies until they are soft, but not browned. I then add some liquid, to continue the cooking, but just enough so that it doesn’t turn into a soup. I removed my grandpa’s beloved cream, obviously, but did not substitute. You can serve with a dollop of fresh coconut yogurt, if you’d like.

If you make this recipe, I’d love to see it. Please tag @LivityGardens on Instagram and use the hashtag #LivityGardens.

If you like chickpeas, check out these other great recipes: Chickpea Chole, Quick Fennel and Garbanzo Beans Soup and Chickpea Curry with Figs and Apricot.

Fennel, Carrot and Chickpea Fricassée

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Author: Karine K
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Yield: 4 servings 1x

Ingredients

Scale

2 tablespoons grapeseed oil
3–4 shallots, sliced thin
3 cloves garlic, minced
3 fennel bulbs, cored and sliced thin
2 carrots, cut into small cubes
1 red, yellow, or orange bell pepper, cut into small cubes
1 large celery stalk, cut into small cubes
1 sprig fresh thyme
1 can chickpeas, rinsed and drained
2 large handful spinach, large leaves torn
1/2 to 1 cup vegetable broth
Sea salt and pepper, to taste
Garnish: fresh fennel fronds, fresh parsley

Instructions

In a large straight-edge sauté pan, heat the oil over medium heat. When hot, add the shallots, garlic, fennel, carrots, bell pepper, celery, thyme sprigs, and generous pinches of sea salt and pepper. Sauté over medium heat, stirring often, so the vegetables cook, but do not brown or burn, about 10 minutes. Add the chickpeas and mix well. Add some stock, a little bit at a time, so that the vegetables are wet, but the broth isn’t soupy. Add the spinach and toss until just wilted. Taste and adjust seasonings. Bon appétit!

Fricassée de fenouil, carottes et pois chiches

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Author: Karine K
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Yield: 4 portions 1x

Ingredients

Scale

2 c. à soupe d’huile de pépin de raisin
3 à 4 échalotes françaises, en tranches minces
3 gousses d’ail, émincées
3 bulbes de fenouil, sans le coeur et en tranches minces
2 carottes, coupées en petits cubes
1 poivron rouge, jaune ou orange, coupé en cubes
1 branche de céleri, coupée en cubes
1 branche de thym frais
1 boîte de pois chiches, rincée et égouttée
2 grosses poignées d’épinards
1/2 à 1 tasse de bouillon de légumes
Sel de mer et poivre, au goût
Garnish: fresh fennel fronds, fresh parsley

Instructions

Chauffer l’huile à feu moyen dans une grande poêle à rebords hauts. Ajouter les échalotes, l’ail, le fenouil, les carottes, le poivron, le céleri, la branche de thym, et de généreuses pincées de sel de mer et de poivre. Faire revenir à feu moyen, en brassant souvent, pendant environ 10 minutes. Ajouter les pois chiches et bien brasser. Ajouter du bouillon de légumes, un peu à la fois, afin qu’il s’évapore lentement. Ajouter les épinards et mélanger jusqu’à ce qu’ils soient légèrement cuits. Goûter et ajuster les saveurs. Bon appétit!

Wild Rice, Italian Sausage, and Black Bean Stew

January 31, 2018September 24, 2020 ~ Karine K ~ Leave a comment

This Wild Rice, Italian Sausage, and Black Bean Stew recipe is one I often come back to. It is always unique, because it changes with the seasons, but it is also unfussy and delicious. I use wild rice for the protein content, and spigarello, because I love the texture of those perfect leaves that taste like a cross between broccoli and kale. I had some black turtle beans in the fridge that were cooked the night before, but garbanzo would be just great here. On the day of the picture, I had spotted the first asparagus of the season at the market, so obviously these ended up in here. Let your imagination and the seasons guide you.

If you make this recipe, I’d love to see it. Please tag @LivityGardens on Instagram and use the hashtag #LivityGardens.

Wild Rice, Italian Sausage, and Black Bean Stew

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Author: Karine K

Ingredients

Scale

1/4 cup coconut oil
1 cup shallots, sliced thin
2 cloves garlic, minced
1 sprig fresh thyme
1 sprig fresh rosemary
2 plant-based Italian sausage, sliced in rounds
1/2 teaspoon turmeric
1 large heirloom tomato, chopped small
4 cups vegetable broth
1 bunch spigarello, sliced (or kale or spinach or Swiss chard)
1 cup asparagus, chopped
3 cups cooked wild rice (from 1 cup dry, cooked according to package directions)
1 can black beans, rinsed and drained
Sea salt and pepper, to taste
Fresh parsley, to garnish

Instructions

In a large straight-sided sauté pan, or soup pot, heat the oil, over medium heat. Add the shallots, garlic, sprigs of thyme and rosemary, sausage rounds, and generous pinches of sea salt and pepper. Sauté, covered, stirring often, until the shallots are soft, about 5-6 minutes. Add the turmeric and cook for one minute. Add the tomato and cook, covered, stirring often, until the tomato is liquified, about 3-4 minutes. Add the vegetable broth, the spigarello, and the asparagus. Mix well and cook until the vegetables are al dente, about 2-3 minutes. Add the wild rice and black beans, and heat through. Taste and adjust seasonings. Garnish with fresh parsley. Bon appétit!

Riz sauvage avec saucisses italiennes et haricots noirs

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Author: Karine K

Ingredients

Scale

1/4 tasse d’huile de coconut
1 tasse d’échalotes françaises, tranchées mince
2 gousses d’ail, émincées
1 branche de thym frais
1 branche de romarin frais
2 saucisses végétaliennes, tranchées mince
1/2 c. à thé de curcuma
1 grosse tomate heirloom, tranchée finement
4 tasses de bouillon de légumes
1 botte de spigarello, tranchée (ou kale ou épinards ou bette à carde)
1 tasse d’asperges, hachées
3 tasses de riz sauvage cuit (cuire 1 tasse de riz sauvage, selon les directives sur l’emballage)
1 boîte de haricots noirs, rincés et égouttés
Sel de mer et poivre, au goût
Garnitures: persil frais

Instructions

Dans une grande poêle à rebords hauts, faire chauffer l’huile à feu moyen. Ajouter les échalotes, l’ail, le thym, le romarin, les tranches de saucisses, et de généreuses pincées de sel et de poivre. Faire sauter, à couvert, en brassant souvent, pendant 5 à 6 minutes. Ajouter le curcuma et cuire une minute de plus. Ajouter la tomate, couvrir, et cuire jusqu’à ce qu’elle soit en sauce, environ 3 à 4 minutes. Ajouter le bouillon de légumes, le spigarello et les asperges. Bien mélanger et cuire jusqu’à ce que les légumes soient attendris, environ 2 à 3 minutes. Ajouter le riz sauvage et les haricots noirs. Goûter, ajuster les assaisonnements et garnir de persil frais. Bon appétit!

Green Split Pea Stew

January 23, 2018September 24, 2020 ~ Karine K ~ Leave a comment

I love this Green Split Pea Stew. Not only because you can use any ingredient you want, but because it’s so quick and easy to put together. When I developed this recipe, I wanted to do something with green split peas. I had some lingering around in the pantry, and the weather has been so cold in Arizona this winter that I figured they would be fabulous in a warm and comfy stew.

If you make this recipe, I’d love to see it. Please tag @LivityGardens on Instagram and use the hashtag #LivityGardens.

Green Split Pea Stew

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Author: Karine K
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Yield: 6 servings 1x

Ingredients

Scale

2 tablespoons grapeseed oil
1 large onion, sliced thin
2 cloves garlic, minced
4–5 sprigs fresh thyme
1/2 teaspoon turmeric
8–10 cups vegetable broth
1 cup green split peas, sorted and rinsed
1 bunch beet greens, chopped
1 can chickpeas, rinsed and drained
Splash fresh lemon juice
Sea salt and pepper, to taste
Garnishes: toasted pumpkin seeds or pine nuts, fresh cilantro, coconut yogurt

Instructions

In a large pot or Dutch oven, heat the grapeseed oil over medium-high heat. Add the onion and sauté until nicely browned, but not burned, about 6-7 minutes. Add the garlic, thyme, sea salt and pepper, and cook one more minute. Add the turmeric and mix well. Add the vegetable broth and the peas, and bring to a boil. Reduce heat to a simmer and cook for about 30-40 minutes, until the peas are tender, but still hold their shape. Add the beet greens and the chickpeas. Simmer gently for 5 minutes, until the beet greens are wilted. Test for seasoning and adjust, if necessary. Turn off the heat, add a splash of fresh lemon juice and garnish. Bon appétit!

Ragoût aux pois verts concassés

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Author: Karine K
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Yield: 6 portions 1x

Ingredients

Scale

2 c. à soupe d’huile de pépin de raisin
1 gros oignon, tranché mince
2 gousses d’ail, émincées
4 à 5 branches de thym frais
1/2 c. à thé de curcuma
8 à 10 tasses de bouillon de légumes
1 tasse de pois verts concassés, triés et rincés
1 botte de kale ou de feuilles de betterave, hachés
1 boîte de pois chiches, rincés et égouttés
Un trait de jus de citron frais
Sel de mer et poivre, au goût
Garnitures: graines de citrouille grillées ou noix de pin, coriandre fraîche, yogourt de coconut

Instructions

Dans une cocotte, chauffer l’huile de pépin de raisin à feu moyen-vif. Ajouter l’oignon et faire revenir jusqu’à ce que l’oignon soit caramélisé, environ 6 à 7 minutes. Ajouter l’ail, le thym, le sel de mer et le poivre, et cuire une minute de plus. Ajouter le curcuma et bien brasser. Ajouter le bouillon de légumes et les pois et porter à ébullition. Réduire le feu et laisser mijoter de 30 à 40 minutes, jusqu’à ce que les pois soient tendres. Ajouter le kale et les pois chiches. Laisser mijoter doucement pour 5 minutes. Retirer du feu, ajouter le trait de jus de citron et garnir au goût. Bon appétit!

Toor Dal with Spinach

August 4, 2017September 24, 2020 ~ Karine K ~ 1 Comment

My Mother-in-law made this dal while at my mom’s house in Montréal, over the summer. I did the measuring of everything as she was going, and noted the steps. I cooked it again this morning and it delivered! Dishes like this Toor Dal with Spinach offer such warmth and provide the palate with a rich balance of flavors. You get the heat from the peppers, the bitterness from the lime. It makes for something calming, yet vibrant. Check it out for yourself!

If you make this recipe, I’d love to see it. Please tag @LivityGardens on Instagram and use the hashtag #LivityGardens.

For other heavily tried, tested and approved Indian spices, check out this Brinjal Fry (Indian Sautéed Eggplant) and this Mung Bean Curry.

Toor Dal with Spinach

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Author: Karine K
Prep Time: 5 minutes
Cook Time: 55 minutes
Total Time: 1 hour
Yield: 6 servings 1x

Ingredients

Scale

1 cup toor dal (split pigeon peas), rinsed well
5 cups water (plus more, if needed)
1 large onion, diced finely
2 cups tomatoes, diced finely
1–2 serrano peppers, minced
1/2 teaspoon turmeric
2 teaspoons sea salt
2 large handfuls of spinach (hard stems removed)
Lime juice, to taste (I usually use a whole juicy lime)

For the tempering:

2 teaspoons grapeseed oil
3 cloves garlic, chopped
1 1/2 teaspoon cumin seeds
3–4 curry leaves (optional, but nice)
1 1/2 teaspoon black mustard seeds (optional, but nice)

Instructions

In a large pot, bring the toor dal and 3 cups water to a boil. Reduce the heat to medium-high and simmer until the peas have lost their crunch, but still needing additional cooking, about 20-30 minutes. Then add the onion, tomatoes, serrano peppers, turmeric, salt, and 2 more cups of water. Cook for an additional 20-25 minutes, until the onion is cooked through, and the peas are soft. Add the spinach and heat through over low heat for 5 minutes. While the spinach is cooking, make the tempering.

Heat the grapeseed oil up to almost the smoke point. Add the garlic and spices, making sure they sizzle on contact with the oil. Some will pop. This can take 1-3 minutes depending on your pan and oil used. Don’t burn the garlic, just a golden touch. Add the tempering to the dal. It will make a sound! Stir well, while heating gently for a few minutes. Add the lime juice, taste and adjust. Bon appétit!

Notes

You can switch out the spinach for pretty much any other vegetable you want. Vegetables such as chayote, squash, chard, even cucumbers are sublime in here! Just add them earlier, shortly after the onion, tomatoes and peppers. Cook until you like their consistency.

Toor Dal aux épinards

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Author: Karine K
Prep Time: 5 minutes
Cook Time: 55 minutes
Total Time: 1 hour
Yield: 6 portions 1x

Ingredients

Scale

1 tasse de pois cajan cassés, rincés et égouttés
5 tasses d’eau (ou plus si nécessaire)
1 gros oignon, haché finement
2 tasses de tomates, hachées
1 ou 2 piments serrano, émincées
1/2 c. à thé de curcuma
2 c. à thé de sel de mer
2 grosses poignées d’épinards
Jus de lime frais, au goût

Pour le tempering:

2 c. à soupe d’huile de pépin de raisin
3 gousses d’ail, hachées
1 1/2 c. à thé de graines de cumin
3 à 4 feuilles de cari fraîches
1 1/2 c. à thé de graines de moutarde noire

Instructions

Dans une grande casserole, porter à ébullition les pois cajan et 3 tasses d’eau. Réduire le feu à moyen-vif et laisser mijoter jusqu’à ce que les pois soient mi-cuits, environ 20 à 30 minutes. ajouter ensuite les oignons, les tomates, les piments serrano, le curcuma, le sel de mer, et deux autres tasses d’eau. Laisser mijoter pendant 20 à 25 minutes de plus, jusqu’à ce que les pois soient tendres. Ajouter les épinards, retirer du feu et laisser reposer.

Pendant ce temps, chauffer l’huile de pépin de raisin à feu vif. Ajouter l’ail et les épices. Laisser les épices grésiller pendant 1 à 3 minutes, sans brûler l’ail. Ajouter le tempering au dal (vous devriez entendre un bruit!) Bien mélanger, ajouter le jus de lime et ajuster les épices, si nécessaire. Bon appétit!

Notes

Vous pouvez remplacer les épinards par tout autre légume vert, comme de la bette à carde, de la chayote, des courgettes, ou même du concombre. Ajouter les légumes plus tôt pendant la cuisson, si nécessaire.

Chickpea Chole

December 7, 2016September 24, 2020 ~ Karine K ~ 5 Comments

I’ve been cooking with my Mother-in-law every time we see each other. I feel like it’s a great way to write and pass down recipes to our children. Indian recipes are rarely written, but rather taught in the kitchen. I trust that the best way to recreate these stellar dishes is to start a collection of my mother-in-law’s plant-based recipes. The recipe for this Chickpea Chole is a North Indian classic. Chole (pronounced cho-lay), also called chana, is a splendid dish where chickpeas are simmered in a spicy tomato sauce.

If you make this recipe, I’d love to see it. Please tag @LivityGardens on Instagram and use the hashtag #LivityGardens.

For other great Indian recipes taught by my Mother-in-law, please consult this Brinjal Fry (Indian Sautéed Eggplant) recipe, this Toor Dal with Brussels Sprouts recipe, and this Vegetable Pulao recipe.

Chickpea Chole

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Author: Karine K
Prep Time: 5 minutes
Cook Time: 1 hour 45 minutes
Total Time: 1 hour 50 minutes
Yield: 4 servings 1x

Ingredients

Scale

2 medium onions, diced
1/3 cup grapeseed oil
1 lb (16 oz) dried chickpeas, soaked overnight, drained, and rinsed
5 whole cloves
1/2 cinnamon stick, broken in half
1/2 teaspoon black mustard seeds
1 teaspoon cumin seeds
Large pinch of curry leaves
1/2 teaspoon turmeric
4 medium tomatoes, diced
1 tablespoon garlic-ginger paste
2 teaspoons sea salt
2 teaspoon ground red pepper
3 cups water
2 teaspoons garam masala
Fresh cilantro

Instructions

In a large pot, heat the oil over medium-high heat. Add the cloves, cinnamon, mustard seeds, cumin seeds, and curry leaves. Cook while stirring for 2 minutes.

Add the onion and sauté for 2 minutes. Add the turmeric and cook, covered, until the onion is fried and golden, about 6-8 minutes, stirring occasionally. Add the tomatoes and ginger-garlic paste and mix well. Put the cover back and cook for 5-6 minutes.

Add the chickpeas, salt, ground red pepper, and stir well. Add water, cover, and cook until the chickpeas are tender, between 1 1/2 to 2 hours. Add the garam masala and cook for an additional 5 minutes. Remove from the heat and stir in the fresh cilantro. Serve over rice or any other grain, and top with more fresh cilantro, or scoop up with some naan. Bon appétit!

Curry de pois chiches

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Servir sur du riz ou tout simplement avec naan, cette recette est facile à préparer et remplie de saveurs.

Author: Karine K
Prep Time: 5 minutes
Cook Time: 1 heure 45 minutes
Total Time: 49 minute
Yield: 4 portions 1x

Ingredients

Scale

2 oignons moyens, hachés
1/4 tasse d’huile de pépin de raisin
1 livre (16 oz) de pois chiches secs, trempés toute une nuit, rincés et égouttés
5 clous de girofle
1 bâton de cannelle, brisé en deux
1/2 c. à thé de graines de moutarde noire
1 c. à thé de graines de cumin
5 à 6 feuilles de curry fraîches
1/2 c. à thé de curcuma
4 grosses tomates, hachées
1 c. à soupe de pâte gingembre et ail
2 c. à thé de sel de mer
2 c. à thé de poudre de chili
3 tasses d’eau
2 c. à thé de garam masala
Coriandre fraîche

Instructions

Dans une grande casserole, chauffer l’huile à feu moyen-vif. Ajouter les clous de girofle, la cannelle, les graines de moutarde, les graines de cumin, et les feuilles de curry. Cuire, en brassant pendant deux minutes.

Ajouter les oignons et faire revenir pendant 2 minutes, en brassant. Ajouter le curcuma, couvrir et cuire pendant 6 à 8 minutes, jusqu’à ce que l’oignon soit translucide, en brassant de temps à autre. Ajouter les tomates et la pâte gingembre et ail. Bien mélanger. Couvrir et laisser réduire de 5 à 6 minutes.

Ajouter les pois chiches, le sel, la poudre de chili et bien mélanger. Ajouter l’eau, couvrir, et laisser mijoter jusqu’à ce que les pois chiches soient tendres, environ 1 heure 30 à 2h. Ajouter le garam masala et cuire 5 minutes de plus. Retirer du feu et incorporer la coriandre fraîche. Bon appétit!

Carrot and Mushroom Bourguignon

November 4, 2016September 24, 2020 ~ Karine K ~ 4 Comments

When I was eating meat, beef bourguignon was one of my favorite things. To make and to eat. People would ask me to make it if they were coming over, and they would always ask for the recipe; a true classic! The taste of the cooking broth, which is basically a whole bottle of red wine, was fantastic with crusty bread and mashed potatoes. I haven’t cooked anything close to that French comfort food since becoming plant-based, as those French recipes are sometimes hard to “veganize”. However, after experimenting so much with mushrooms (and I love them so much!), I figured I could totally recreate the taste without the beef chuck. And I did! This Carrot and Mushroom Bourguignon, served over garlic mashed potatoes, is sublime, and totally French!

If you make this recipe, I’d love to see it. Please tag @LivityGardens on Instagram and use the hashtag #LivityGardens.

For another amazing French classic, check out this Chickpea Bouillabaisse.

Carrot and Mushroom Bourguignon

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Author: Karine K

Ingredients

Scale

4 tablespoons olive oil, divided
1 cup shallots, chopped
6 very large carrots, cut into big chunks
4 cloves garlic, minced
5–6 large portobello mushrooms, stems removed and cut into big chunks
1/2 cup flour
1/3 cup Cognac
1 bottle Pinot Noir
1 cup vegetable broth
4 bay leaves
4–5 sprigs fresh thyme
20 cipollini or pearl onions
1 1/2 cup cremini mushrooms, halved
Sea salt and pepper, to taste
Garnishes: fresh minced parsley

Instructions

In a large Dutch oven, heat 2 tablespoons olive oil over medium-high heat. Add the shallots and cook until golden and fried, about 4-5 minutes. Add the carrots and cook, stirring often, until carrots start getting tender, about 8 minutes. Season with salt and pepper, add garlic and cook one more minute. Remove the carrot mixture to a bowl and keep aside.

Place the flour in a shallow bowl and season with salt and pepper. Add 2 tablespoons olive oil to the Dutch oven. Flour the portobello chunks and place to brown in the Dutch oven. You may need to do this in batches, depending on the size of your pan. Once the portobellos are browned, place them all back in the pan, and add the Cognac. Stir to remove brown bits from the bottom of the pan, and let the alcohol evaporate. Add the wine, vegetable broth, bay leaves, and thyme. Bring to a boil, reduce the heat to a slow simmer and cook, covered, for 35 minutes, stirring occasionally.

While the mushrooms are cooking, blanch the cipollini onions. In a saucepan, bring some water to a boil. Place the onions in the boiling water and let cook for 2 minutes. Remove from the hot water and let rest until cool enough to handle. Remove the peel, once you can touch the onions.

After the 35 minutes cooking time for the mushrooms, add the carrot mixture, cremini mushrooms, and onions to the Dutch oven. Cook, stirring occasionally, for an additional 30 minutes, or until the carrots are tender, but still hold their shape. Season with sea salt and pepper, to taste, and cook for an additional 5 minutes.

Serve with fresh parsley, over garlic mashed potatoes, along with some crusty bread, to soak up all the sauce. Bon appétit!

Carottes et champignons à la bourguignonne

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Author: Karine K

Ingredients

Scale

4 c. à soupe d’huile d’olive, divisé
1 tasse d’échalotes françaises, hachées
6 grosses carottes, coupées en gros tronçons
4 gousses d’ail, émincées
5 à 6 gros champignons portobello, sans les queues et coupés en gros morceaux
1/2 tasse de farine
1/3 tasse de Cognac
1 bouteille de Pinot noir ou de vin de Bourgogne
1 tasse de bouillon de légumes
4 feuilles de laurier
4 à 5 branches de thym frais
20 oignons perlés ou cipollini
1 1/2 tasse de champignons cremini, coupés en deux
Sel de mer et poivre, au goût
Garnitures: persil frais, haché

Instructions

Dans une grande cocotte, chauffer 2 c. à soupe d’huile d’olive à feu moyen-élevé. Ajouter les échalotes françaises et cuire jusqu’à ce qu’elles soient dorées et croustillantes, environ 4 à 5 minutes. Ajouter les carottes et cuire, en brassant souvent, jusqu’à ce que les carottes commencent à ramollir, environ 8 minutes. Assaisonner au goût de sel de mer et de poivre, ajouter l’ail et cuire, une minute de plus. Transférer le mélange de carottes dans un bol et réserver.

Déposer la farine dans un bol peu profond et assaisonner de sel et de poivre. Ajouter 2 c. à soupe d’huile à la cocotte et chauffer à feu moyen-élevé. Placer les cubes de champignons dans la farine afin de bien les recouvrir. Transférer dans la cocotte. Laisser brunir (il est possible que vous deviez effectuer le tout en quelques étapes). Une fois les champignons bien dorés, déposer tous les champignons dans la cocotte et déglacer avec le Cognac. Gratter le fond de la cocotte afin de déloger les sucs de cuisson, et laisser le Cognac évaporer. Ajouter le vin, le bouillon de légumes, les feuilles de laurier the flour in a shallow bowl and season with salt and pepper. Add 2 tablespoons olive oil to the Dutch oven. Flour the portobello chunks and place to brown in the Dutch oven. You may need to do this in batches, depending on the size of your pan. Once the portobellos are browned, place them all back in the pan, and add the Cognac. Stir to remove brown bits from the bottom of the pan, and let the alcohol evaporate. Add the wine, vegetable broth, bay leaves, and thyme. Bring to a boil, reduce the heat to a slow simmer and cook, covered, for 35 minutes, stirring occasionally.

Serve with fresh parsley, over garlic mashed potatoes, along with some crusty bread, to soak up all the sauce. Bon appétit!

Autumn Ital Stew

September 29, 2016November 23, 2020 ~ Karine K ~ 1 Comment

People who know me, know that I hold a very special place in my heart for Jamaica. I love, amongst many things, the people, the culture, and the food. I head to Jamaica every opportunity I get, and over the last few years, I have explored more of the Ital vegetarian side of the food and lifestyle of the island.

Ital is a Rastafari term meaning vital, where the V is replaced by the capital I. This is done to many words in Iyaric (a name given to the language), to signify the unity of the speaker with nature and the Almighty. With a completely Ital diet, you increase your Livity, or life energy. There are many spiritual concepts associated with Ital and Rastafari, but for the purpose of this Autumn Ital Stew recipe, Ital signifies that no processed, chemically-altered foods have been used. All food items found here can be found in nature, and no salt has been used either. This is a great recipe to start applying the concept of Ital, and you’ll want to explore more of the ways Ital food can be prepared once you taste how good this stew is. Ites!

If you make this recipe, I’d love to see it. Please tag @LivityGardens on Instagram and use the hashtag #LivityGardens.

For other Jamaican-inspired recipes, check out this Jamaican Jerk Whole Roasted Cauliflower with Black Beans and Chickpeas and these Escovitch Potatoes.

Autumn Ital Stew

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Author: Karine K
Prep Time: 15 minutes
Cook Time: 90 minutes
Total Time: 1 hour 45 minutes
Yield: 4 servings 1x
Method: Stovetop

Ingredients

Scale

1 cup dried red kidney beans, soaked overnight, rinsed and drained
1 piece of ginger of about 4–5 inches, peeled and cut into 1-inch coins
1 piece of kombu of about 3 inches (optional)
2 teaspoons coconut oil
1 large onion, chopped
4–5 big cloves of garlic, minced
1 Scotch Bonnet pepper (you may sub habanero), seeded and minced
1 tablespoon ground allspice or 10–15 whole berries
Pinch of cayenne
2–3 sprigs fresh thyme
2 bay leaves
3 green onions, trimmed, but left whole
1 can of coconut milk
2 cups vegetable broth
2 cups winter squash, peeled and chopped
1 medium parsnip, peeled and chopped
1 small sweet potato or yam, peeled and chopped
1 small Yukon gold potato, peeled and chopped
1 cup kale, sliced thin
1 tablespoon fresh lime juice
1/2 cup fresh cilantro, chopped and packed loosely
White pepper, to taste

Instructions

Combine the beans, the ginger coins and the kombu in a medium saucepan. Cover with enough water to cover the beans by at least 2 inches. Bring to a boil over medium-high heat, removing the foam, when needed. Reduce the heat to medium-low and let simmer, partially covered, until the beans are tender, about 60-90 minutes. If necessary, add water while cooking to ensure the beans are always fully covered. Drain, reserving 2 cups of the cooking liquid. Discard the ginger and kombu.

Heat the coconut oil in a soup pot over medium-high heat. Add the onion and cook until translucent, 4-5 minutes. Add the garlic, hot pepper, allspice, cayenne and thyme sprigs. Let cook, while stirring, for 1-2 minute(s). Add the green onions, bay leaves, coconut milk, bean cooking liquid, and vegetable broth. Bring to a boil, lower the heat and continue to simmer. Add the squash, parsnip, sweet potato or yam and potato. Keep simmering until the vegetables are cooked through but still hold their shape, about 15-18 minutes. Add the beans and give it a good stir.

Remove and discard the green onions, bay leaves and thyme sprigs. Remove from the heat and add the kale. Taste and adjust seasonings, if necessary. Add the lime juice, cilantro and white pepper. Serve warm. Bon appétit!

Keywords: ital, stew, jamaica

Ragoût Ital automnal

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Pour ceux qui me connaissent assez bien, la Jamaïque tient une place bien spéciale dans mon coeur. J’adore, entre autres, les gens, la culture, et la nourriture. Je m’y rends le plus souvent possible, et depuis les deux dernières années, j’explore la cuisine végétarienne Ital ainsi que le mode de vie qui s’y rattache.

Ital est un mot d’origine Rastafari tiré du mot vital, où on a remplacé la première lettre par le I majuscule. Plusieurs mots bénéficient de cette modification dans le language Iyaric, ce qui implique l’union entre celui qui parle avec la nature et la conscience tout-puissante. Avec une diète Ital, on augmente la vie, ou énergie vitale. Il y a plusieurs concepts spirituels associés avec un mode de vie Ital et Rastafari, mais pour le but de cette recette, le mot Ital signifie qu’aucun produit chimique ou altéré n’a été utilisé. On retrouve donc un ragoût des plus sains aux arômes de Jamaïque.

Author: Karine K
Prep Time: 15 minutes
Cook Time: 90 minutes
Total Time: 1 hour 45 minutes
Yield: 4 servings 1x
Method: Stovetop
Cuisine: Ital

Ingredients

Scale

1 tasse de haricots rouges secs, trempés toute une nuit, rincés et égouttés
Bout de gingembre d’environ 10 cm, pelé et coupé en rondelles de 2,5 cm
Bout de kombu de 7 cm
2 c. à soupe d’huile de coconut
1 gros oignon, haché
4 à 5 grosses gousses d’ail, émincées
1 piment Scotch Bonnet ou habanero, sans les graines, émincé
1 c. à soupe de piment de la Jamaïque moulu, ou 10 à 15 graines entières
Pincée de poivre de cayenne
2 à 3 branches de thym frais
2 feuilles de laurier
3 oignons verts, parés (entiers)
1 boîte de lait de coconut
2 tasses de bouillon de légumes
2 tasses de courge d’hiver, pelées et hachées
1 panais moyen, pelé et haché
1 petite pomme de terre douce, pelée et hachée
1 petite pomme de terre Yukon, pelée et hachée
1 tasse de chou kale lacinato, tranché mince
1 c. à soupe de jus de date (ou 1 c. à thé de sirop d’érable) (en option)*
1 c. à soupe de jus de lime frais
1/2 tasse de coriandre fraîche, hachée
Poivre blanc, au goût

Instructions

Combiner les haricots, les rondelles de gingembre et le kombu dans une casserole moyenne. Recouvrir d’assez d’eau pour couvrir les haricots d’au moins 5 cm. Porter à ébullition à feu moyen, en retirant l’écume, au besoin. Réduire le feu à moyen-bas et laisser mijoter, partiellement couvert, jusqu’à ce que les haricots soient tendres, environ 60 à 90 minutes. Ajouter de l’eau au besoin pendant la cuisson. Égoutter les haricots en réservant 2 tasses du liquide de cuisson. Retirer le gingembre et le kombu.

Chauffer l’huile de coconut dans une casserole à soupe à feu moyen-élevé. Ajouter l’oignon et faire revenir jusqu’à ce qu’il soit translucide, environ 4 à 5 minutes. Ajouter l’ail, le piment, le piment de la Jamaïque, le poivre de cayenne et les branches de thym, et faire revenir pendant 1 à 2 minute(s). Ajouter les oignons verts, les feuilles de laurier, le lait de coconut, les 2 tasses de liquide de cuisson des haricots et 2 tasses de bouillon de légumes. Porter à ébullition et réduire le feu afin de continuer de mijoter. Ajouter la courge, le panais, la pomme de terre douce, et la pomme de terre. Laisser mijoter pendant 15 à 18 minutes, jusqu’à ce que les légumes soient tendres, mais pas trop cuits. Ajouter les haricots cuits.

Retirer les oignons verts, les feuilles de laurier et les branches de thym. Retirer du feu et ajouter le chou kale. Goûter et ajuster les assaisonnements, si nécessaire. Ajouter le jus de lime, la coriandre et le poivre blanc. Servir chaud. Bon appétit!

Keywords: Ital, ragoût, Jamaïque