#dietforasmallplanet — Public Fediverse posts

This sounds wicked good!

Quick Fix: Super Easy #Kale With #Pecans Recipe

by Darya Rose | Feb 8, 2010

Serves 1-3 people. 10 minutes.

"Ingredients:

1 bunch kale or chard
1/4 cup chopped pecans or pistachios
Extra virgin olive oil
1 garlic clove, minced
Sea salt to taste

Start by mincing your garlic, just to make it a tiny bit healthier. Rinse your greens and place them all on a cutting board oriented in the same direction. If the leaves have very thick stems you may want to remove them as explained here. Personally I buy greens that are fresh and tender enough that I rarely bother removing stems.

Pile the greens on top of each other. Starting at the tip of the leaves, cut 1 inch strips until you have cut the entire bunch. If you are using #TuscanKale [aka #ItalianKale] or red #RussianKale, a lot less chopping is necessary because the leaves are thin and only need be cut in one direction. If your leaves are wide, cut them into 1-2 inch squares. It’s okay if your greens are still wet, the water will help them steam.

Using a pan with tall sides and a lid, add the nuts and turn it on medium heat. Lightly toast the nuts, stirring regularly with tongs. After 2-3 minutes, add olive oil to the pan and allow it to heat up. Add your chopped greens to the pan, sprinkle generously with sea salt and toss with tongs. Cover.

Stir the greens occasionally so they don’t burn, always replacing the lid after stirring. Continue cooking the greens as they wilt and turn dark green. If they start to burn lower the heat, add 1-2 tbsp of water and cover again to steam.

Kale is done cooking when it is dark green and the stems are tender. Unlike spinach, it is very difficult to over-cook kale because it retains its crispness very well. Before turning off the heat, use tongs to clear a space in the center of the pan and add your minced garlic in a single layer. Allow the garlic to cook until it becomes fragrant, about 30 seconds, then mix it up with the kale and nuts. Add half cup of beans or lentils at this point if desired.

Continue to cook greens uncovered for another minute or two. Taste test a leaf for saltiness and adjust to taste (be careful if you are using chard, it is naturally salty and easy to over-season).

Serve immediately."

Source:
https://summertomato.com/2010/02/08/quick-fix-super-easy-kale-with-pecans-recipe/

#SolarPunkSunday #VeganRecipes #Vegan #DietForASmallPlanet #KaleRecipes

#BlackBeans vs. #PintoBeans: Nutrition Experts Reveal Which Is Healthier

Both beans are healthy, but they offer different key nutrients including antioxidants, potassium, and more.

By Melissa Kravitz Hoeffner
Published on October 29, 2025

Key Takeaways:

- Both black beans and pinto beans are nutrient-dense and support overall health. Each provides #PlantBasedProtein, fiber, folate, potassium, and antioxidants that can help lower the risk of heart disease, diabetes, and obesity.

- Black beans stand out for their antioxidant and gut health benefits. Their dark pigment is rich in #anthocyanins and phenolic compounds that help regulate blood sugar, reduce inflammation, and promote healthy gut bacteria.

- Pinto beans edge ahead in mineral content and heart health support. They contain more potassium, #calcium, and #folate than black beans, which can help manage blood pressure and protect the heart and kidneys—making both beans valuable for different health goals."

https://www.realsimple.com/black-beans-vs-pinto-beans-11838179

#SolarPunkSunday #Vegan #Beans #DietForASmallPlanet

Have some canned #BlackBeans on hand? Try this out (or one can soak beans overnight)...

Best Black Beans

Submitted by Cameron
Updated on March 10, 2026

"This black beans recipe is ready in just 15 minutes! With a can of black beans, onion, and garlic from your pantry, plus some chopped fresh cilantro, this quick and easy side dish is a no-brainer when you're short on time. Pairs well with any Mexican or Cuban meal.

Prep Time: 5 mins
Cook Time: 10 mins
Total Time: 15 mins
Servings: 4

Ingredients

1 (16 ounce) can black beans, undrained
1 small onion, chopped
1 clove garlic, chopped
1 tablespoon chopped fresh cilantro
¼ teaspoon cayenne pepper
salt to taste


Directions

1. Gather all ingredients.
2. Combine beans, onion, and garlic in a medium saucepan; bring to a boil.
3. Reduce heat to medium-low. Stir in cilantro, cayenne, and salt. Simmer for 5 minutes.
4. Remove from pot, sprinkle with cilantro, and serve.


How to Season Black Beans

These black beans are simply seasoned with garlic, salt, and cayenne pepper for a hint of heat. Of course, it's incredibly easy to customize this basic recipe by incorporating your favorite flavorful ingredients. Try adding:

· Jalapeño
· Cumin
· Paprika
· Lime juice
· Chili powder
· Bay leaves "

Source:
https://www.allrecipes.com/recipe/63113/best-black-beans/

#SolarPunkSunday #VeganRecipes
#BlackBeanRecipes #EasyRecipes #EatingOnABudget
#DietForASmallPlanet #AllRecipes

Vegan Black Beans

By Sophia DeSantis, 2025

"I make this Vegan Black Beans recipe with dried beans, red onion, bell peppers, and garlic for a hearty dish. It simmers on the stove for about an hour, allowing the flavors to deepen with seasonings and herbs. This nourishing meal is perfect to serve any time of the day for my family.


Ingredients [for cooking on a stovetop]:

▢ 1 pound dried black beans , about 2 cups (soak overnight, see note in link)
▢ 1 cup chopped red onion
▢ 1 cup chopped red pepper
▢ 4 garlic cloves , finely chopped
▢ Drizzle of oil or broth to sauté
▢ 4-5 cups broth (see note)
▢ ½ cup red wine , sub more broth if you don’t have or want
▢ 2 teaspoons balsamic vinegar
▢ 1 tablespoon dried oregano
▢ 1 teaspoon smoked paprika
▢ 1 teaspoon sea salt
▢ ½ teaspoon ground black pepper

For cooking in the Instant Pot:
▢ Only use 3 cups broth

For cooking in the crock pot:
▢ Up broth to 5-6 cups

Instructions

▢ Sauté onion, pepper and garlic with drizzle of oil or broth until softened.
▢ Add the rest of the ingredients and bring to a rapid boil. About 10 minutes.
▢ Cover, reduce to a simmer and cook for about an hour. Check for desired done texture preference along the way.
▢ Serve however you want! These thicken as they sit, and get thicker in the fridge. They are even more flavorful the next day!

To cook in the Instant Pot:

▢ Use the sauté setting to sauté the onions, peppers and garlic, or sauté on the stove.
▢ Add the rest of the ingredients and cook on manual with the valve on the seal setting for 30 minutes.
▢ Allow pressure to naturally release for 15-20 minutes.
▢ Turn the valve to vent to finish releasing pressure.

To cook in the crock pot:

▢ Sauté the onions, peppers and garlic on the stove.
▢ Add them to the crock pot along with the rest of the ingredients.
▢ Cook on high for 3-4 hours or on low for 6-8. Check at 3 or 6 hours for doneness and add more broth if needed. You want the liquid to cover the beans so they don’t burn.


Variations

While I love the this black beans recipe as it is, I sometimes switch things up with these variations:

Make It Spicy: For more heat, I add some crushed red pepper or 1/8 (or more) teaspoon of cayenne pepper to the spice mixture. You could also add in 1-2 diced jalapenos (seeded would be milder, not seeded would be spicier) into the veggie mixture and sauté them together.

Cuban Style: For this version, I add 1 bay leaf while cooking (remove before serving), and I also stir in 1 tablespoon of ground cumin and 1 teaspoon of dried thyme along with the other spices.

#RefriedBeans: These beans taste great whole, but they can also be made into refried beans if you like! To do this, reduce the broth to 3-4 cups for a thicker consistency, and then after cooking, blend or mash the beans with an immersion blender until smooth.

Read more:
https://pickyeaterblog.com/vegan-black-beans/

#SolarPunkSunday #VeganRecipes #Vegan #BlackBeanRecipes
#EatingOnABudget #DietForASmallPlanet

Stewed #BlackBeans

#UMaineCoopExtension: "Mainely Dish" Recipe Video Series.

Feb 13, 2024

Makes 4, 1 cup servings

Ingredients:

1/2 pound (8 ounces) dry black beans
1.5 tablespoons vegetable oil
¼ cup onion, finely chopped
(Optional) 1.5 tablespoons jalapeno, pepper finely chopped
1 clove (1 tablespoon) garlic, finely chopped
½ teaspoon cumin powder
1-quart water - approximately 4 cups
1 bay leaf
¼ teaspoon salt

Method:

1. Soak the beans using the method of your choice - traditional soak, hot soak, or quick soak (link to beans publication)

2. Drain and rinse the black beans.

3. In a large heavy bottom pot, heat the oil over medium heat.

4. Once the oil is hot, add the onion, jalapeno (optional), and garlic. Add ¼ teaspoon of salt.

5. Stir and cook until the vegetables have softened, 3-5 minutes. Reduce heat if vegetables are browning.

6. Add cumin and bay leaf. Stir and cook for 1-2 minutes.

7. Add rinsed black beans and add about 1 quart (4 cups) of water or just enough water to cover the beans.

8. Bring to a simmer, do not boil. Cook on a simmer until beans are tender, 1.5-2.5 hours. Can be transferred to a crock pot or oven for easy cooking.

9. Season to taste with salt and pepper.

Recipe courtesy of Rob Dumas, University of Maine Food Science Innovation Coordinator and Facility Manager for the School of Food and Agriculture; Certified Executive Chef, American Culinary Federation.

Please note: This video was filmed using non-stick cookware that contains PFAS, also known as “forever chemicals.” As of January 1, 2026, the state of Maine has banned the sale of cookware with intentionally added PFAS, including non-stick cookware coated with Teflon used in these videos. Mainely Dish now uses PFAS-free alternatives in Extension programs and videos. Certain non-stick coatings on cookware, such as PTFE, commonly known by its brand name Teflon, may contain per- and polyfluoroalkyl substances (PFAS). PFAS are associated with numerous health and environmental effects. Below are resources to help consumers avoid PFAS exposure while using non-stick cookware and make informed decisions about purchasing PFAS-free alternative."

Video and links:
https://www.youtube.com/watch?v=Ogm1n_aTATU&list=PL8D1C914E1E1FEA69&index=45

#SolarPunkSunday #VeganRecipes #BlackBeanRecipes #EasyRecipes #RecipeVideos #MainelyDish #UMaine #EatingOnABudget #DietForASmallPlanet #UniversityOfMaineCooperativeExtension

By changing our diets now, we can avoid the food chaos that climate change is bringing

Published: August 6, 2025

Excerpt: "This trajectory of climate-driven food price hikes – leading to social unrest and political decay – is not inevitable. The scientific consensus shows that the biggest opportunity we have for reducing food’s environmental impacts across many countries is increasing the amount of plants we eat and reducing meat and dairy intake.

"This could help us better deal with shocks. It’s likely such shifts would be better for related climate shocks such as flooding and storm surges.

"Plant-rich diets are beneficial because eating plants is a far more efficient way of delivering the calories and nutrients we need for a healthy lifestyle than eating animals that are fed on plants.

"My team and I found that a shift to plant-rich diets in the UK would free an area almost the size of Scotland. As climate change hits food production, some land currently producing animal feed could be used for human crops instead. There would still be plenty of land left which could – if sufficient policies are put in place – be used to meet biodiversity targets while improving access to nature for millions and improving mental health.

"The plant-rich diet we investigated isn’t vegan. It’s not even vegetarian, although it does include a reasonable (and healthier) amount of meat and dairy. For example, it still includes a hamburger every fortnight." [Well, personally, I prefer a buffalo burger once a month or every two months, but yeah...]

Read more: https://theconversation.com/by-changing-our-diets-now-we-can-avoid-the-food-chaos-that-climate-change-is-bringing-256828

#SolarPunkSunday #ClimateChange #FoodSecurity #EatMoreVeggies #EatLessMeat #DietForASmallPlanet

Not a vegan recipe, but there are suggestions for making it vegan. I haven't tried this yet, but I love Greek food, so...

#RainbowChard Bowls

These rainbow chard bowls are a delicious weeknight dinner! With 10 ingredients, they're easy to make, but they pack a punch of flavor.

Ingredients

1 cup uncooked whole wheat orzo
1+ tablespoons olive oil
1 garlic clove, minced
½ teaspoon Dijon mustard
A few squeezes of lemon
1 small bunch of rainbow chard (about 4-5 leaves)
⅓ cup feta cheese
¼ cup toasted walnuts
Sea salt and fresh black pepper

Instructions

1. Prep your chard by slicing off the coarse parts of the stems and dicing them. Coarsely chop the greens and set aside.

2. Cook orzo in a pot of salted boiling water according to package directions (or about 9 minutes).

3. In a medium bowl add 1 tablespoon olive oil, minced garlic, dijon mustard, lemon, salt and pepper. Once your orzo is done cooking, drain it and then add it to this bowl and toss. (the heat of the pasta will gently cook the raw garlic). Taste, adjust seasonings and set aside.

4. In a medium skillet, heat a few teaspoons of olive oil, then add the chard stems, salt and pepper. Next, add the chard leaves and toss until just wilted (less than 2 minutes). Finish with a squeeze of lemon and remove from heat.

5. Assemble bowls with orzo, chard, feta and toasted walnuts.

Notes
- Make this gluten free by subbing quinoa for orzo.
- Make this vegan by skipping the cheese and topping it with a few capers.

Source:
https://www.loveandlemons.com/rainbow-chard-bowls/

#RainbowSwissChard #SolarPunkSunday
#VegetarianRecipes #GrowYourOwn
#Recipes #RainbowSwissChard #DietForASmallPlanet

Another #VeganRecipe for #RainbowChard. I haven't tried this one yet, but it sounds delicious!

One Pot Rainbow Chard Recipe with Beans

June 20, 2024 by Maria

Ingredients

- Olive oil: For sautéing, it adds a rich, smooth base flavor.
- Garlic: Garlic infuses the dish with an irresistible aroma.
- Shallot: Adds a subtle sweetness and depth to the dish.
- Rainbow chard: The star of the show with its colorful stems and lush leaves. If you can’t find rainbow chard, regular Swiss chard, kale, spinach, collard greens or even rapini can be great substitutes.
- Salt: Essential for seasoning to taste. Sea salt or kosher salt can be used in the same quantity.
- Canned white beans: I love using canned cannellini beans in this recipe. You can easily use navy beans, great northern beans, or even chickpeas.
- White wine vinegar: This will brighten everything up with its fresh acidity. You can use apple cider vinegar, lemon juice, or even a splash of balsamic vinegar as a replacement.
- Chili flakes and black pepper: These optional spices can elevate the overall flavor of this Italian dish.
- Olive oil for drizzling: One final drizzle of extra virgin olive oil adds a touch of richness. Of course, this is optional.

How to make this easy rainbow chard recipe

1. Heat the oil: In a large pan or Dutch oven, heat 2 tablespoons of olive oil over medium-low heat.
2. Sauté the aromatics: Add the minced garlic, stir frequently and sauté until fragrant, about 1 minute. Then, add the chopped shallot and cook, stirring frequently, for 3-4 minutes until translucent.
3. Cook the chard stems: Toss in the chopped chard stems. Cook for another 3-4 minutes until they start to soften.
4. Season: Season with ⅛ teaspoon of salt, a pinch of chili flakes, and pepper to taste (if using).
5. Cook the chard leaves: Add the chopped chard leaves to the pan. Increase the heat to medium-high and cover. Cook, stirring occasionally, until wilted, about 3-5 minutes.
6. Evaporate the liquid: Remove the cover and cook until there is no longer any liquid, 4-5 minutes.
7. Add the beans: Add the drained white beans to the pan. Cook for another 2-3 minutes until the beans are heated through.
8. Finish with vinegar: Stir in 1 teaspoon of white wine vinegar.
9. Taste and adjust seasonings.
10. Final touch: Remove from heat, plate and drizzle with extra virgin olive oil.

Tips

- Choose fresh chard: When selecting rainbow chard, look for leaves that are bright and crisp, with vibrant, colorful stems. Avoid any wilted or yellowing leaves, as they may indicate older or less fresh chard.
- Blanching the leaves: Consider blanching the chard leaves for a minute or two before sautéing. This quick blanching process can help mellow out any potential bitterness in the leaves.
- Cook the stems separately and first: To ensure that the rainbow chard stems are cooked to the desired tenderness, consider cooking them separately and before adding the leaves. The stems may take slightly longer to cook, so giving them a head start can help achieve a more evenly cooked dish.
- Canned beans without salt: If you use canned beans without salt, there is no need to rinse them.
- Recipe scalability: This one-pot sauteed chard and white bean recipe can easily be doubled to accommodate larger servings or to prepare leftovers. Simply adjust the ingredient quantities accordingly.

Read more:
https://www.shelovesbiscotti.com/rainbow-chard-recipe/#ingredients

#SolarPunkSunday #VeganRecipes #GrowYourOwn #Recipes #RainbowSwissChard
#DietForASmallPlanet

One of my favorite recipes involving #RainbowChard! Simple, tasty and easy to make!

Sauteed Rainbow Chard with Garlic and Lemon

Ingredients

- 1/2 cup extra-virgin olive oil, divided
- 3 large garlic cloves, thinly sliced
- 4 pounds rainbow or ruby chard, thick stems discarded, inner ribs removed and cut into 2-inch lengths, leaves cut into 2-inch ribbons
- Kosher salt
- Freshly ground black pepper
- 1/2 teaspoon finely grated lemon zest

Directions

1. In a large pot, heat 1/4 cup plus 2 tablespoons of the olive oil. Stir in the garlic and cook over moderately high heat until lightly golden, about 1 minute. Add the chard leaves in large handfuls, allowing each batch to wilt slightly before adding more. Season the chard with salt and pepper and cook, stirring, until the leaves are softened and most of the liquid has evaporated, about 8 minutes. Transfer the chard to a bowl. Wipe out the pot.

2. Add the remaining 2 tablespoons of olive oil to the pot. Add the chard ribs and cook over moderately high heat, stirring occasionally, until crisp-tender, about 5 minutes. Stir in the wilted chard leaves and season with salt and pepper. Transfer to a bowl, sprinkle with the lemon zest, and serve right away.

#SolarPunkSunday #VeganRecipes #GrowYourOwn #Recipes #RainbowSwissChard #DietForASmallPlanet

@breadandcircuses -- I just did another round of #VeganRecipes and #VegetarianRecipes . I used the hashtag, #DietForASmallPlanet . Enjoy!

Alrighty. One more of my favorite recipes (I make it a lot in the Fall and Winter). Another chickpea recipe (can you tell I love chickpeas?). Original recipe was "404" but I found it via the Internet Archive!

#Moroccan #Chickpea Stew - Recipe

Adapted from Rice and Spice, by Robin Robertson (Harvard Common Press, 2000).

"This flavorful Moroccan stew is also known as a 'tagine,' after the earthenware pot in which it is cooked.

We can use a regular saucepan and still achieve delicious results, a thick and fragrant stew heady with spices, apricots, raisins, and lemon zest, but with its protein coming from healthful chickpeas instead of meat.

INGREDIENTS

1 tablespoon olive oil
1 large onion, chopped
1 carrot, chopped
1 zucchini, diced
1 garlic clove, minced
1/2 teaspoon ground cinnamon
1/2 teaspoon ground turmeric
1/4 teaspoon cayenne
1 16-ounce can diced tomatoes
2 cups vegetable stock or water (I use vegetable stock)
Salt, to taste
1/2 cup dried apricots
1/4 cup raisins
Zest of 1 lemon
2 1/2 cups cooked or canned chickpeas, rinsed if canned
2 tablespoons minced fresh cilantro or parsley
6 cups hot cooked couscous or rice

1. Heat the oil in a large saucepan over medium heat until hot. Add the onion and carrot and cook, covered, for 5 minutes, or until softened. Add the zucchini, garlic, cinnamon, turmeric, salt, cayenne, tomatoes, stock or water, and salt to taste. Reduce the heat to low, and simmer for 25 minutes.

2. Meanwhile, soak the apricots in hot water for 20 minutes, then drain and finely chop. Add the apricots, raisins, lemon zest, and chickpeas to the vegetable mixture and cook 5 minutes longer, or until hot and the flavors are blended. Stir in the cilantro or parsley and serve over couscous or rice.

Serves 4-6."

https://web.archive.org/web/20060206074719/http://www.care2.com/channels/solutions/food/924
#DietForASmallPlanet #VeganRecipes #VegetarianRecipes #SolarPunkSunday #Recipes #MoroccanRecipes

Another favorite any time of year! Best served with humus, fresh veggies, and in rollups!

by Beth Moncel
Published Feb 7, 2025

"Ingredients

Here’s what you’ll need to make this easy falafel recipe:

- Canned Chickpeas: I always use canned chickpeas because they’re quick (no soaking required), readily accessible, and CHEAP. You can use dried chickpeas if you like; just be sure to soak them overnight and prepare about 3 cups worth (which is equivalent to two standard 15-ounce cans).
- Flour: I use all-purpose flour to help bind the mixture together. You can also use chickpea or garbanzo bean flour to keep this recipe gluten-free.
- Baking Powder: The combination of canned chickpeas and flour can make the patties quite dense, so I add some baking powder to offset this. It helps create a lighter texture on the inside while still maintaining crispiness on the outside.
- Red Onion: Adds a nice bite and texture. Any color onion will work here, but I love the flavor of red onions in this recipe.
- Fresh Parsley and Cilantro: These add a fresh and vibrant flavor. Don’t like cilantro? No problem—just use extra parsley. I don’t recommend substituting dried herbs here, as they won’t taste the same fresh.
- Garlic: I use four whole cloves, so the garlic flavor certainly isn’t lacking here!
- Cooking Oil: Use any neutral cooking oil suitable for frying. Some options include avocado oil, canola oil, vegetable oil, or grapeseed oil.
- Seasonings: Salt, cayenne pepper, and cumin add flavor with a little kick of heat. Feel free to reduce the amount of cayenne or omit it altogether if you’re sensitive to spice.

Instructions

Rinse and drain the chickpeas in a colander. Add the chickpeas to a food processor with the red onion, parsley, cilantro, salt, cayenne, garlic and cumin.
Process the mixture until it forms a chunky paste. A little texture to the mixture is usually desirable. You may need to scrape down the sides of the bowl occasionally to make sure the mixture is an even texture.
Place the mixture into a bowl and add the baking powder. Begin adding flour, 2 Tbsp at a time, until the mixture becomes cohesive enough to form into patties and not stick to your hands. Refrigerate the mixture for at least 1 hour to allow the flavors to blend.
Using a small measuring cup or scoop (about 1/8th cup or 2 Tbsp), form the mixture into small patties.
If freezing the patties for later, place them on a parchment lined baking sheet so they can freeze without sticking together. The patties can be transferred to an air-tight container or freezer bag for long-term storage once they have frozen through.
To cook the fresh or frozen patties, heat oil in a skillet (or pot if deep frying) until very hot and shimmering, but not smoking. Cook the patties on each side until deep golden brown and crispy."

Read more [with tips and nutritional info]:
https://www.budgetbytes.com/falafel/
#VeganRecipes #VegetarianRecipes #DietForASmallPlanet #SolarPunkSunday

Mixed Bean Salad (from “The Book of Antipasti”)

2/3 cup dried cannellini beans, soaked overnight and drained
2/3 cup dried black-eyed peas, soaked overnight and drained
2/3 cup dried lima beans, soaked overnight and drained
1 small onion, chopped
2 tablespoons chopped oregano or 2 teaspoons dried leaf oregano
1 tablespoon chopped Italian parsley
Italian parsley sprig to garnish

Dressing:
¼ cup extra virgin olive oil
2 tablespoons red wine vinegar (one can substitute red wine mixed with apple cider vinegar, or just use cider vinegar)
2 garlic cloves, crushed
Salt and freshly ground pepper

"Place beans in separate pans. Cover with cold water, bring to a boil and boil briskly 10 minutes, then reduce heat and simmer, covered, about 1 hour until just tender. Drain, rise briefly under cold running water, then drain and transfer to a serving dish.

To make dressing, mix all ingredients together in a jar with a tight-fitting lid. Add onion and dressing to beans while they are warm. Stir and cool to room temperature. Cover and chill until served. Just before serving, stir in oregano and parsley and adjust seasoning. Garnish with Italian parsley sprig.

Makes 6 servings."

https://archive.org/details/bookofantipasti0000ruth
#DietForASmallPlanet #SolarPunkSunday #VeganRecipes #VegetarianRecipes #BeanSalad

Coconut Curry Chickpeas
By Beth Moncel

Published Aug 2, 2023

"Ingredients

1 yellow onion
2 cloves garlic
1 tsp grated fresh ginger
2 Tbsp olive oil
1.5 Tbsp curry powder
1 tsp cumin
2 15oz. cans chickpeas, drained
1 8oz. can tomato sauce
1 13.5oz. can full-fat coconut milk
4 oz. chopped kale (about 3 cups)

Instructions

Dice the onion, mince the garlic, and grate the ginger. Add the onion, garlic, and ginger to a large deep skillet along with the olive oil. Sauté the aromatics over medium-low heat for about five minutes, or until the onions are soft and translucent.
Add the curry powder and cumin to the skillet and continue to stir and cook for about one minute more to toast the spices.
Drain the chickpeas, then add them to the skillet along with the tomato sauce and coconut milk. Stir everything to combine.
Turn the heat up to medium-high to bring the sauce up to a simmer. Once simmering, turn the heat back down to medium-low and allow the curry to continue to simmer for 15 minutes, stirring occasionally.
Add the kale and stir it into the sauce. Continue to cook and stir until the kale has wilted to your desired tenderness (I cook for about 5 minutes more). Finally, taste the curry and add salt to taste (about ½ tsp). Serve hot with rice or bread for dipping!"

Source:
https://www.budgetbytes.com/coconut-curry-chickpeas/
#VeganRecipes #VegetarianRecipes #DietForASmallPlanet #SolarPunkSunday

Black Bean Salad with Black-Eyed Peas

December 29, 2021 — last updated December 7, 2024 by Kalyn Denny

"Ingredients:

one 15 oz. can black beans
one 15 oz. can black-eyed peas (see notes)
1 red bell pepper, chopped into pieces the same size as beans
1 green bell pepper, chopped into pieces the same size as beans
1 small red onion, chopped into pieces the same size as beans
1 bunch cilantro, chopped (see notes)
salt and fresh ground black pepper to taste

Dressing Ingredients:

1 tsp. Spike seasoning or other all-purpose seasoning blend
1 tsp. ground cumin
1 tsp. ground Ancho chile pepper (see notes)
3 T fresh lime juice
2 T white balsamic vinegar (see notes)
6 T olive oil
salt and fresh ground black pepper to taste

Instructions

Cook frozen black-eyed peas if that's what you're using.
For canned beans, simply drain black beans and black-eyed peas into a colander placed in the sink, rinse with cold water until no more foam appears, then let beans drain at least 5 minutes.
While beans drain, put Spike seasoning, ground cumin, and ground Ancho chili pepper in a small bowl, then add lime juice and white balsamic vinegar and stir to combine. Whisk in the olive oil until dressing ingredients are well combined.
Remove drained beans from colander (blot dry with paper towel if they still seem wet) and put them in a bowl large enough to hold all the salad.
Mix 1/4 cup of dressing mixture into the beans and let them marinate while you chop the peppers, onions, and cilantro.
Chop red and green bell pepper and red onion into small pieces about the size of beans.
I cut off the stem and bottom end of the peppers, cut out the seeds, then cut a slit down one side of the pepper and flatten it out for an easy way to cut small pieces like this.
Wash cilantro (or green onions) and spin dry in salad spinner or dry with paper towels if needed, then chop cilantro (or slice green onions.)
Add chopped peppers and red onion to the beans.
Then stir in chopped cilantro or sliced green onion.
Add additional dressing until the salad is as moist as you’d like it. (You might not need all the dressing, but save it to re-moisten any leftover salad after it’s been refrigerated.)
Season with salt and fresh ground black pepper to taste, and serve.
The salad can also be made ahead and chilled before serving.

Notes

If you prefer to use frozen black-eyed peas for a firmer texture, just cook them according to package directions.

I used my fresh-frozen lime juice.

Cilantro is definitely optional, replace with sliced green onion or simply omit.

I love the flavor of ground Ancho chile, but use any chili powder or ground chile you have on hand that's not too spicy.

You can use white wine vinegar with a pinch of sweetener if you don't have white balsamic vinegar."

Read more:
https://kalynskitchen.com/recipe-for-southwestern-bean-salad-with/

#BeanSalad #VeganRecipes #BlackBeans #BlackBeanRecipes #DietForASmallPlanet #SolarPunkSunday

@arisummerland So, this is the vegan cheese recipe I'd like to try out. I like that it involves cultures!

Hickory Smoked Vegan Cheese
ByThomas Pagot
Published
July 21, 2017

"Infused with the most warming smokiness.

"This is the kind of cheese that brings back memories of smoked cheddar or even bacon. This smoked cheese is seriously delicious. The natural smoking process gives it a warm, comforting flavor you can’t get with flavorings like liquid smoke or smoked salt, for example.

"It’s incredibly savory, bold, and cheesy. It’s so rustic that I could imagine that cheese on Bilbo’s table in Hobbiton, served alongside some drinks and loaves of freshly baked bread.

"Made with simple, wholesome ingredients.

"The advantage of this recipe is that it doesn’t require any specific mold or hard-to-find ingredients. All you need are cashews, white miso, nutritional yeast, and acidophilus (or mesophilic culture). Compared to my previous cheese recipes, you don’t even have to take care of the temperature or humidity that much.

"You just have to be patient as this smoked cheese is aged for a total of three weeks, smoked after two, and edible one week after the smoking process. If you can wait for one to two additional weeks, it will be worth it, as the flavors gain in complexity as time passes.

"Plus, if you can age it for the total recommended time, it becomes sliceable. It’s firm on the edges and just slightly tender on the inside, like real dairy cheese!"

https://fullofplants.com/hickory-smoked-aged-vegan-cheese/
#VeganRecipes #SolarPunkSunday #DietForASmallPlanet #VeganCheese

So, this recipe isn't vegan, but I'm sure it could be made vegan with soy-cheese (I just don't have a lot of experience with it). Though recipes like this would work with soy-cheese texture-wise.

White Beans with Mushrooms and Marinara

by Beth Moncel

What Other Vegetables can I Add?

"If you’re not into mushrooms or are just looking for other vegetables to add in addition to the mushrooms, there are definitely some great options. Zucchini would match really well with these flavors, as would spinach. For zucchini, I suggest slicing and sautéing after the mushrooms. For spinach, stir it in after the sauce has heated through, just until it is wilted. Eggplant would also be amazing, just dice and sauté after the mushrooms.

Ingredients

8 oz. mushrooms
2 Tbsp olive oil
1 pinch salt and pepper
2 cloves garlic
2 cups marinara (or more to your liking)
2 15oz. cans butter beans
1/2 tsp dried basil
1 pinch crushed red pepper
4 oz. mozzarella

Instructions

Preheat the oven to 400ºF. Wash and slice the mushrooms. Add the mushrooms, olive oil, and a pinch of salt and pepper to a deep skillet. Sauté the mushrooms until they have wilted and all the moisture in the skillet has evaporated.

While the mushrooms are sautéing, mince the garlic, drain and rinse the butter beans. Add the garlic to the skillet with the mushrooms and sauté for 2 minutes more.

Add the rinsed butter beans, marinara, basil, and red pepper to the skillet. Stir everything to combine, then allow it to heat through, stirring occasionally.

While the skillet is heating through, shred the mozzarella. Top the skillet with the mozzarella, then cover the skillet with foil. Transfer the skillet to the oven* and bake for 5-7 minutes, or until the cheese is melted.

Once the cheese has melted, remove the foil, switch the oven to broil, and broil the skillet for a few minutes more to brown the cheese (watch closely, as browning can happen quickly with the broiler). Serve hot, with garlic bread for dipping!"

https://www.budgetbytes.com/white-beans-with-mushrooms-and-marinara/
#DietForASmallPlanet #SolarPunkSunday #Recipes #ItalianFood #EatingOnABudget #CanBeAdaptedToVeganRecipe

One of my favorite recipes! #Hoisin-Glazed #Tofu & #GreenBeans

Ingredients
(Serves 4)

1 tablespoon grated fresh ginger
8 ounce fresh green beans, trimmed and halved lengthwise and/or fresh snow pea pods, trimmed
2 tablespoon hoisin sauce
1 tablespoon soy sauce or tamari sauce
2 tablespoon vegetable oil
16 ounce extra-firm tofu, drained
1/4 teaspoon crushed red pepper (optional)
3 tablespoon water
3 cloves garlic, thinly sliced
Lime wedges
Hot cooked rice or rice noodles

Directions

Cut tofu lengthwise into four 1-inch thick slices. Lay tofu slices on a double layer of paper towels. Top with another double layer of paper towels. Weigh down with a plate topped with cans to remove excess
water from tofu. Let stand for 10 minutes. Cut tofu into 1-inch cubes.

Meanwhile, stir together the water, hoisin, soy sauce, ginger, and 1/4 teaspoon crushed red pepper, if using.

In an extra-large skillet heat 1 tablespoon oil over medium-high heat. Add tofu.

Cook, without stirring until tofu begins to brown, 4 to 5 minutes. Turn and cook 4 to 5 minutes more, stirring occasionally until
tofu is golden brown on all sides.

Transfer tofu to a plate. Add remaining 1 Tbsp. oil to skillet. Add garlic; cook 30 seconds. Add beans; cook 4 minutes or until barely tender. Return tofu to skillet. Add hoisin mixture; bring to boiling, stirring to coat. Serve with rice and lime wedges.

Nutrition Facts (Hoisin-Glazed Tofu & Green Beans)
Per serving: 236 kcal cal., 14 g fat (1 g sat. fat, 5 g polyunsaturated fat, 6 g monounsatured fat), 0 mg chol., 402
mg sodium, 17 g carb., 2 g fiber, 5 g sugar, 14 g pro. Percent Daily Values are based on a 2,000 calorie diet.

Link to image [directions are missing]
https://therecipecritic.com/hoisin-sauce/#wprm-recipe-container-141399

#VegetarianRecipes #VeganRecipes #DietForASmallPlanet #SolarPunkSunday #Recipes

[Thread] So, this is the recipe I made yesterday. I doubled the recipe so I have plenty on hand (it refrigerates well). I ended up substituting Tabasco sauce + ketchup for the Sriracha sauce, brown sugar for the molasses, and used a combination of miso paste and peanut butter (1 part miso, 3 parts PB). The sauce is great on stir-fried veggies (see Tofu and Green bean recipe in thread). The sauce turned out thick and spicy!

#HoisinSauce

By: Alyssa Rivers

"Rich, sweet, and salty, hoisin sauce is the perfect foundation for all of your Asian-inspired dishes. This homemade variation packs so much delicious flavor, you won't want store-bought again!"

Ingredients

1/4 cup soy sauce
3 Tablespoons molasses
2 teaspoons sesame oil
1 tablespoon rice vinegar
2 Tablespoons peanut butter
2 garlic cloves finely minced
2 teaspoons sriracha sauce
1/4 teaspoon ground pepper
1 Tablespoon water
1 teaspoon cornstarch

Instructions

- In a small saucepan over medium high heat whisk together the soy sauce, molasses, sesame oil rice vinegar, peanut butter, garlic, sriracha, and pepper.
- In a small bowl combine water and cornstarch. Whisk it into the sauce. Continue to simmer until it starts to thicken. Remove from heat and allow to cool.

Source:
https://therecipecritic.com/hoisin-sauce/#wprm-recipe-container-141399
#DietForASmallPlanet #SolarPunkSunday #Recipes

#Beans are good for the planet, for you and for your dinner table. Here’s how to cook them right.

By Joe Yonan, February 2, 2020

"When cooked from dried, with precious few other ingredients added, they create a rich broth to rival anything that ever came from boiling a chicken. They freeze beautifully in this liquid, making them ideal for make-ahead, finish-quickly meals. They’re pretty darn good straight from a can. And they can play into virtually every kind of dish, in every part of the meal: dips and snacks, salads and soups, main courses, sides and even desserts. As far as I’m concerned, anything meat can do, beans can do better."

Read more:
https://www.washingtonpost.com/news/voraciously/wp/2020/02/02/beans-are-good-for-the-planet-for-you-and-for-your-dinner-table-heres-how-to-cook-them-right/

Archived version:
https://archive.ph/rLJ57
#DietForASmallPlanet #SolarPunkSunday #Recipes #EatingOnABudget

Want to bake? But don't have eggs? Read on!

42 #Recipes to Bake When You Don’t Have Eggs

By Lisa Kaminski
Updated on Jan. 27, 2025

https://www.tasteofhome.com/collection/baking-without-eggs/
#DietForASmallPlanet #SolarPunkSunday #NoEggs #Baking

So, I came across this article during the week. Some of the recipes call for eggs (that's where egg substitutes like tofu can come in handy), and some recipes call for cheese. I don't know much about vegan cheese, so I'm not sure what to substitute in those recipes.

Feed a Family for a Week With a Single Bag of Beans

Nutrition on a budget.

by Jose Mendoza

"Beans are healthy—high in protein and fiber and packed with nutrients like iron, magnesium, calcium, phosphorus, potassium, and more. They’re also an affordable and versatile way to feed your family—a one-pound bag of red kidney beans costs less than $2 and can make up to 11 servings. If you’re a single adult or have a small family, that can add up to a lot of nutritious and delicious food for a low price.

"But because even the healthiest of foods becomes a drag if you eat it the same way five days in a row, the key is to cook your beans in different ways. Stretch your bag of beans into unique meals with these three exciting recipes passed down from a traditional #Salvadoran cook. You’ll be able to build off of these dishes, and either enjoy them during the week or freeze them for later.

"We produced 17 servings, which for our family of three translates to a total of more than five meals. Adding these recipes to your cooking repertoire is a great way to eat healthy on a budget.

"The shopping list

Two cloves of garlic
A one-pound bag of red kidney beans
A large onion
A dozen eggs
8 ounces of cream cheese
Corn tortillas (how many will depend on your taste and hunger level)
Two avocados
A one-pound bag of white rice
8 ounces of queso fresco (or a more common cheese, like mozzarella or Monterey Jack)"

Read more (includes recipes):
https://getpocket.com/explore/item/feed-a-family-for-a-week-with-a-single-bag-of-beans?utm_source=firefox-newtab-en-us
#EatingOnABudget #SolarPunkSunday #FoodSecurity #DietForASmallPlanet #Recipes

One more article about #EggSubstitutes ...

7 Best Egg Substitutes To Have On Deck
By Maria ScintoFeb. 25, 2025 3:25 pm EST

"The incredible, edible egg may be one of the most unsung kitchen heroes, as it can play a major role in everything from appetizers to entrees, and is absolutely indispensable in most baking projects. That said, there may come a time when you need to swap out your trusty eggs for a different ingredient, either because you ran out, you're planning a plant-based dish, or the price of eggs is simply too high. (Not to mention egg shortages and rationing, both of which have been known to occur when widespread illness outbreaks affect chicken flocks.)

"While there are some egg uses that simply can't be substituted — nothing we know of can take the place of a fried or poached egg — it's fairly easy to replace eggs in many baking projects with various ingredients that can duplicate some of the same things eggs do for the dish. There are also several substitutes, both store-bought and homemade, that can more or less replicate the flavor and texture of scrambled and boiled eggs."

Read More: https://www.thetakeout.com/1794675/best-egg-substitutes-make/
#DietForASmallPlanet #SolarPunkSunday #VeganRecipes

14 best #EggSubstitutions [TY @MaQuest for this article]

by Isabella Keeling

"When it comes to cooking and baking, versatile eggs are a staple ingredient. They add texture, bounce, flavour and help bind mixes together – many recipes would fail without them. So, what do you if you're vegan? Or you've got started in the kitchen only discover you're out of eggs? Luckily there are lots of ingredients which can be used as egg substitutes – some of which you may already have in your kitchen.

"What is the best egg replacer to use?

"This depends mostly on what exactly you are baking or the dish you are making. The trickiest part about replacing eggs is knowing which substitute can be used in which dishes. Aquafaba, for example, is an excellent option for replacing egg whites but may not work if you need the richness of a yolk. And mashed banana is good for cakes but only if the flavours work well.

"Below, you'll find the best egg substitutions to use in sweet and savoury dishes. So whether you follow a vegan diet, or you're in need of a last minute replacement, you'll find plenty of alternatives to try.

The best egg substitutes for baking include...

- Aquafaba [drained water from a can of chickpeas]
- Ground flaxseed
- Apple purée
- Yogurt
- Mashed banana
- Silken tofu
- Chia seeds
- Coconut oil
- Pumpkin purée
- Bicarbonate of soda & apple cider vinegar
- Chickpea flour
- Liquid egg substitute
- Agar agar
- Arrowroot powder

Learn more:
https://www.bbcgoodfood.com/health/special-diets/best-egg-substitutions
#SolarPunkSunday #DietForASmallPlanet #Food #Recipes

[Thread] Alright then. Let's get the #SolarPunkSunday ball rolling! I will be sharing recipes for eating on a budget, but some of them involve eggs -- which are off the menu for my vegan friends, and might be off the menu for others as well. My favorite egg substitute? Tofu! Extra firm #Tofu can be used as a substitute for scrambled eggs, and silken tofu is great for making desserts and other goodies. Here are some links to recipes and tips and tricks involving #EggSubstitutes!

First off...

The Best Tofu For Egg Substitute: A Must-read For #Vegans And #Vegetarians!

What To Know

Whether you’re making a scramble, a quiche, or a tofu-based dessert, it’s important to choose the right type of tofu for the task at hand.
It can be used in dishes where you want the tofu to have a similar texture to eggs, such as scrambles and quiches.
Baked tofu is a great alternative to eggs in dishes where you want the tofu to have a chewy texture, such as tofu hot dogs or tofu sandwiches.

What Is The Best Tofu To Use For An Egg Substitute?

1. Firm tofu: This tofu has a dense and chewy texture, making it a good substitute for eggs in baking recipes.
2. Silken tofu: This type of tofu has a soft and smooth texture, making it a good substitute for eggs in sauces, dressings, and smoothies.
3. Extra-firm tofu: This type of tofu has a firm and meaty texture, making it a good substitute for eggs in stir-fry recipes.
4. Tofu scramble: This is a quick and easy way to use tofu as an egg substitute. Simply crumble tofu and cook it in a pan with spices and vegetables.
5. Tofu mayonnaise: This is an easy and healthy way to make mayonnaise without using eggs. Simply blend tofu with lemon juice, mustard, and seasonings.

Read more [includes recipes]:
https://cookupexperts.com/best-tofu-for-egg-substitute/
#DietForASmallPlanet #VeganRecipes

So, I also found some recipe ideas for baking without eggs (some I've seen on #TheGreatBritishBakeOff and other cooking shows). It can be done...! Tune in tomorrow for #SolarPunkSunday. And look for the alternate hashtags, #DietForASmallPlanet and #EggSubstitutes!

This last one I actually have the link for! It's the closest recipe I've found for a chocolate mousse I threw together after my home-made tofu failed to fully firm up (it happens). So, yes -- what to do with not-so-firm tofu? Turn it into #ChocolateMousse!

Silken Tofu Chocolate Mousse

Gluten-free, dairy-free, eggless, and vegan.

Ingredients

Toppings (optional):

• 3.5 oz. (100 g) roughly chopped dark chocolate
• 1 package (12 oz.-340 g) organic silken tofu
• 2 tablespoons maple syrup
• chocolate shavings
• raspberries
• blackberries
• fresh mint

Instructions:

1. Melt the chocolate in the microwave (or a double-boiler) in 30 second intervals, stirring each time, until the chocolate is melted. Set aside to cool at room temperature.

2. Meanwhile, place the silken tofu and maple syrup in a food processor and blend until very smooth. Add the melted chocolate and blend until well combined.

3. Scoop the mixture into 3 ramekins or glasses, and refrigerate for 30 minutes.

4. To serve, garnish with chocolate shavings, raspberries, blackberries and a sprig of fresh mint.

Leftovers will keep in the fridge for up to 3-4 days.

https://aseasyasapplepie.com/silken-tofu-chocolate-mousse/

#VegetarianRecipes #VeganRecipes
#EatYourVeggies #DietForASmallPlanet #VeganDesserts #SolarPunkSunday #TofuChocolateMousse

Here is a vegetarian version of one my favorite dishes - Hungarian Goulash! I would definitely add chickpeas or lentils as a needed protein in this dish... Not sure where I found it from...

If one is vegan, omit the sour cream (yogurt). Makes 2 generous portions...

Vegetarian Hungarian Goulash

Ingredients:
1 tbsp Sunflower oil
1 large white/yellow onion, chopped
1 carrot, diced
1 large potato, diced
1 stalk of celery, diced
1 green pepper, cut into rounds (the long ones, also known as banana peppers)
1 tsp caraway seeds, crushed lightly
few black peppercorns, crushed lightly
1 bay leaf
3 tbsp Sweet Paprika (preferably the Hungarian variety)
Salt, to taste
1 tsp sour cream (or yogurt), optional

Method:

1. Heat the oil in a heavy bottom pot.
Add the onions and sauté on medium heat until starts getting brown.

2. Once the onions are browned, take them off the heat and add the paprika. This is important because we do not want the paprika to burn.

3. Add the vegetables and the spices and salt to taste. Mix well and put it back on the hob.

4. Cover with water, put the lid on and simmer on low heat.

5. Keep checking on the Goulash and stirring from time to time.

6. Once the vegetables are well cooked, adjust the consistency by adding the water as required.

7. Garnish with a dollop of sour cream and serve with some bread (preferably sourdough) to dunk into the Goulash.

#VegetarianRecipes #VeganRecipes
#EatYourVeggies #DietForASmallPlanet

This doesn't need to be puréed, but it can be. The original recipe calls for chicken stock, but vegetable stock works just fine! The original recipe calls for butter, but any vegetable oil can be used (since it's just for sautéing). A warm and nourishing soup for cold days!

Carrot Ginger Soup (can be made as a vegan version)

Serves 4-5

Ingredients

3 Tbsp unsalted butter
1 1/2 pounds carrots (6-7 large carrots), peeled and sliced thin
2 cups chopped white or yellow onion
Salt
1 teaspoon minced ginger
2 cups chicken stock or vegetable stock
2 cups water
3 large strips of zest from an orange
Chopped chives, parsley, dill or fennel for garnish

Method:

1. Sauté onions and carrots: Melt the butter in a soup pot over medium heat and cook the onions and carrot, stirring occasionally, until the onions soften, about 5 to 8 minutes. Do not let the onions or carrots brown. Sprinkle a teaspoon of salt over the carrots and onions as they cook.

2. Add stock and water, ginger, and strips of orange zest. Bring to a simmer, cover, and cook until the carrots soften, about 20 minutes.

3. Remove the strips of orange zest and discard.

4. Purée soup: Working in small batches, pour the soup into a blender and purée until completely smooth. Only fill the blender bowl a third full with the hot liquid and keep one hand pressing down on the cap of the blender to keep it from popping off.

Add more salt to taste.

Garnish with chopped chives, parsley, or fennel fronds (I prefer parsley or cilantro).

Freezes well! Great to make lunch-sized portions!

#EatYourVeggies #DietForASmallPlanet #CanBeAdaptedToVeganRecipe

This is more of my cup of tea these days. I love Indian and Moroccan spices!

Rice and Red Lentil Stew with Cauliflower and Peas

Makes 4-6 servings

Ingredients:

1 Tablespoon vegetable oil
2 large leeks (white and tender green), well-rinsed and sliced

1 1/2 teaspoon ground coriander
1 1/2 teaspoon ground cumin
1 1/2 teaspoon dry mustard
1 teaspoon turmeric
1/4 teaspoon cayenne

3/4 cup (6 ounces) long-grain white rice (we used brown rice)
4 1/2 cup (40 ounces) water
Salt to taste

1/2 cup (4 ounces) red lentils or brown (we used brown, since it takes longer to cook, as does the brown rice)

1/2 medium head of cauliflower, cut into 1-inch florets
1/2 cup (4 ounces) fresh or frozen peas
2 Tablespoon butter (optional, and not vegan)

1. In a medium stew pot, heat the oil over medium heat. Add the leeks, coriander, cumin, mustard, turmeric, and cayenne, stirring constantly to toast the spices, for 1 minute.

2. Add the rice, salt, and 4 1/2 cups of water. Bring to boil over high heat. Stir in the lentils. Reduce heat to medium, cover, and cook until the rice and lentils are just tender, about 20 minutes for red lentils and white rice, 35 minutes if you are using brown lentils and brown rice.

3. Add the cauliflower, raise the heat to high, and continue to cook, covered, stirring occasionally for 5 minutes. Add the peas and cook until they are warmed through and the stew has an oatmeal-like consistency, about 5 minutes longer. Add butter (optional), stirring until it melts. Serve hot in bowls.

An adaption of Yamuna Devi's "The Art of Indian Vegetarian Cooking".

#VegetarianRecipes #VeganRecipes #EatYourVeggies #DietForASmallPlanet #SolarPunkSunday