Blog Archives

Spanish Chard with Beans, Raisins, Sunflower Seeds and Garlic, plus a cookbook giveaway

Have you ever found a recipe for silverbeet/Swiss chard that you just want to constantly cook?  My dolmathes recipe from High Protein Vegan is one of those, but as much as I like it, it takes too much hands-on time for me to want to make it frequently these days.  The recipe I’m sharing today (also from my second book), takes minimal time and effort, and people that don’t usually appreciate leafy green veggies enjoy this one.

Silverbeet/Swiss chard is really easy to grow in the garden – I didn’t appreciate it much until I started growing it because it seems a lot more dependable where I live (compared to kale which gets eaten by aphids here).  In colder climates chard dies in the winter, but here it grows right through winter, and bursts into leaf in spring, providing a lot of leafy greens for very little effort.

chard

Giveaway time:

Before I share the recipe I would like to offer a copy of High Protein Vegan as a giveaway prize – in celebration of it being released one year ago.  This is the first ever cookbook to focus on high protein vegan recipes and it’s had some great reviews so far.

To participate in the giveaway, sign up on the right hand side of this blog for the Triumph of the Lentil blog mailing list, ‘like’ my Facebook page or follow me on Twitter and leave a comment on this post – then on the 1st of December I’ll use a random number generator to pick a comment.  If you’ve already signed up to follow this blog by email, facebook or twitter you’re also welcome to enter the giveaway.

The giveaway is now closed.  The winning comment is:

random number

About the recipe:

This is an incredibly tasty way to eat a lot of greens in one meal with a little sweetness from the raisins, crunch from the chard stems and umami flavours from the smoked paprika and miso.

I like to serve this with brown rice or other cooked wholegrains (use quinoa for a really fast meal) but bread or roasted veggies are also good choices.

Gluten-Free Option*, Soy-Free Option*, Grain-Free Option**, Nightshade-Free Option, Nut-Free, Under 45 MInutes
Serves 2

Ingredients:

1/2 cup water, for soaking raisins
4 tablespoons raisins or sultanas
4 tablespoons sunflower seeds
1 bunch swiss chard or silverbeet (around 500g/1.1lb)
1-2 tablespoons olive oil
3 large cloves of garlic, thinly sliced
1 1/2 cups cooked azduki, borlotti or pinto beans
1-2 teaspoons miso, tamari or coconut aminos
optional salt, to taste
optional smoked paprika, to taste

Method:

Bring the water to the boil, take off the heat and soak the raisins in it while you prepare the rest of the dish.
Toast the sunflower seeds in a dry frying pan over medium heat, stirring frequently until golden.  Set aside.

Cut the chard, including the stalks into one inch (2.5cm) pieces.

Heat the olive oil in a frying pan and sauté the garlic until golden.  Add the chard and sauté for one minute.  Stir through the beans until the chard is wilted and the beans are hot.  Drain the raisins and add these, along with the sunflower seeds.  Adjust the seasonings with miso and smoked paprika.  Serve right away.

*be sure to choose a soy-free and/or gluten-free miso, or use coconut aminos instead

**use coconut aminos instead of miso

This post is a part of Wellness Weekend, Pennywise Platter, Healthy Vegan Fridays and Waste Not Want Not Wednesday

Advertisements

Quick and Easy Bok Choy (or Cabbage) and Chickpeas with Miso and Balsamic Dressing

Inspired by this recipe I bought some bok choy and adapted the recipe into a main course to feed two hungry people.  I imagine that this recipe would be also be really tasty using cabbage or broccoli instead of the bok choy.

The dressing is so savoury and delicious that I often now make a salad dressing based on it by mixing 3-4 teaspoons of olive oil, 1 teaspoon of balsamic vinegar, 1 teaspoon of miso and half a teaspoon of mustard in a salad bowl, then stirring through some raw salad greens.

Gluten-free option, low fat option, nightshade-free, onion- and garlic-free, soy-free option, under 45 minutes

Kitchen time 10 minutes

Serves 2

Ingredients:

Brown rice, or some other grain for two (I used 1 1/4 cups of rice)

1 large bunch of bok choy, or other greens

2 1/4 cups cooked chickpeas (1  1/2 400g (14oz) tins, rinsed and drained)

1/2 cup water

1 1/2 tablespoons mellow light miso*

1 1/2 tablespoons balsamic vinegar

1 tablespoon olive oil or water

Cook the grains.  (For brown rice: Rinse and drain, then add 1 1/2 to 2 cups of water per cup of rice.  Bring to the boil, reduce heat and simmer with the lid on 25-30 minutes, take off the heat and leave to stand for 10 minutes.)

While the grains are cooking, prepare your vegetables and chickpeas by rinsing and drying them.  Chop the bok choy into pieces around 3cm (1 inch) long, placing the stems in a separate bowl from the more leafy parts.  Make the dressing by combining the miso, balsamic vinegar and 1 tablespoon olive oil in a small bowl.

When the grain has been standing off the heat for 5 minutes, heat a heavy chef pan or stockpot over a high heat.  When the pan is hot, add 2-4 teaspoons of olive oil and quickly throw in the bok choy stems first, then add the chickpeas and bok choi leaves.  Don’t stir.  Put the lid on and cook for 2 minutes without stirring or lifting the lid.

Add half a cup of water to the pan and stir through.  Put the lid back on and cook for another 2 minutes.  Taste some of the bok choy to see if it’s cooked enough and cook for a little longer if needed.  Take off the heat and stir through the dressing.  Serve right away on top of the grains.

*Miso is typically made from fermented soybeans, but there are people around that make soy-free miso.  I used a soy-free (and gluten-free) chickpea and brown rice miso made by Blue Mountains Miso in Australia.  In the US the South River Miso Company make some soy-free misos and can post worldwide.