Recipe: Three Bean Salad

I made this dish over the weekend for my friend Nisha's Fourth of July party. It is a great dish to serve during the summer, especially for barbecue's and potluck gatherings. The celery, parsley and rosemary give this dish a nice, fresh taste. Best of all - you can throw all the ingredients into one bowl. And it takes no more than 15 minutes!!

I enjoy eating this on its own, over salad greens, or as a side dish.

Serves 8

1 15 oz can kidney beans
1 15 oz can garbanzo beans
1 15 oz can cannellini beans
2 celery stalks, chopped finely
1/2 red onion, chopped finely
1 cup fresh parsley, finely cut
1 Tbsp fresh finely cut rosemary
1/4 cup apple cider vinegar, unfiltered
1/4 cup agave nectar
1/5 cup olive oil
1 1/2 tsp salt
1/4 tsp black pepper

Mix all ingredients in a large bowl. Cover and refrigerate for 20-30 minutes to let flavors meld. Taste and serve.

Recipe: Salmon with lentils and beets

The inspiration for this dish came from an amazing meal I had at The Farm on Adderly, one of my favorite restaurants in Brooklyn.

I decided to try my hand at making this recipe for myself and was really pleased with how it came out. I love how the beets add a nice color to the lentils, making this a very attractive dish.

Try if for yourself. You will not be disappointed.

Serves 4

1.5 cups french green lentils
2 small carrots, diced into 1/4 inch cubes
3 small beets, peeled and diced
1 clove garlic
a sprig of fresh rosemary and thyme
2 bay leaves
2 tablespoons olive oil
4 salmon fillets, about 1/2 pound each, with skin on
minced fresh parsley (for garnish)

Rinse and pick over the lentils then place in a large saucepan with water to cover. Simmer over medium heat until they begin to soften, 15 to 20 minutes, then add the carrots, beets, garlic, bay leaves and herbs. Continue to cook, adding water as necessary (keep this to a minimum), until the lentils and vegetables are tender, about 45 minutes in total. Season with salt and pepper, add the olive oil and keep warm.

Brush salmon fillets with olive oil and cook in cast iron pan over high heat. Three minutes on each side.

Divide lentils equally over three plates. Rest salmon fillet on top. Garnish with parsley.

Recipe: Pinto bean tacos and plantains

Often, when I don't want to think about meal planning, I just make a big pot of beans.

This classic vegetarian protein source is a staple in my kitchen. And when I have freshly cooked beans in my house, it serves as an inspiration to get cooking.

So often I settle for canned beans from the store out of convenience. Yet there is something to cooking beans on the stove that really brings out their flavor and texture. And while they do take time to cook (about an hour and a half), I find I can use that time to call a friend or get something done around the house.

On Wednesday, I used my freshly cooked beans in my Mexican Rice and Beans dish. And yesterday, I used them in these simple veggie tacos. I love how both meals came together without much thought.

For the tacos, I simply heated some corn tortillas with my cast iron pan. I then topped the tortillas with pinto beans, sauteed onions and peppers, cheese, and guacamole. I also picked up a ripe yellow plantain from the store and sauteed it in some coconut oil (the darker the plantain the better). That's it. This meal was ready in no time.

I'd love to hear other suggestions of how I might use up my beans. Any thoughts?

Recipe: Chana Masala

Chana Masala (or Chole) is a classic Indian dish and a staple in my kitchen.

It is one of those dishes that is great anytime of the year - serving as my comfort food in the winter and great in the summer when tomatoes are in season. My recipe uses tomato paste, but can easily be substituted for a diced fresh tomato in the summer (just might take a bit longer to cook down).

For a richer taste, try using ghee (clarified butter) instead of olive oil. You can purchase at health foods stores and Indian grocery stores, but I prefer to make my own. For a simple recipe, visit Fran's House of Ayurveda.

Serves 4

1 tbsp olive oil or ghee
1/2 tsp turmeric
1 small red onion, diced
2 tbsp tomato paste
1/2 tsp garam masala
1/4 tsp ground coriander
1/4 tsp ground cumin
2 15 oz can garbanzo beans
1/2 tsp salt
juice of 1 lemon
a few sprigs cilantro, chopped (for garnish)

1. In a large wok or skillet, heat olive oil or ghee at medium high heat. Add turmeric.

2. Cook onion until golden brown and fragrant, about five minutes.

3. Add tomato paste, garam masala, ground coriander and cumin. Cook for another seven minutes, and stir to form a nice paste. You might start to see the oil separate.

4. Add garbanzo beans (with reserved water). Reduce heat to medium and cook for another ten minutes or so. Should form a nice sauce. Remove from heat.

5. Add salt and lemon juice. Adjust as necessary.

6. Serve on plate with basmati rice. Add cilantro as garnish.

I recommend eating this dish with my recipe for South Indian Green Beans. They look and taste great together. Enjoy!

Photo essay: My class at Whole Foods

This Wednesday, a group of amino acid-craving New Yorkers stormed the Bowery Whole Foods and shook me up for some information on protein. Fortunately, I was prepared.

We went over both vegetable and animal sources of protein. Here I am sharing some of my favorite products that can be found at Whole Foods, including tempeh.

Each participant received a sample of three protein-rich options from the Whole Foods salad bar - a quinoa salad with goji berries and cashew nuts, a marinated chickpea salad, and some edamame pods.

I think I am making a joke here - probably about people who eat too much chicken.

The class was really a lot of fun. I look forward to hosting some more in the future. If you know of any places in the New York area that are looking for someone to host a talk on food or health, please let me know! Or if you want to be on my mailing list for future classes, you may sign up here.

Special thanks to the editors of Time Out New York who featured my class in its New Years Feel Better 09 Issue.

Come see me at Whole Foods: Jan 7

Do you live in New York City? Are you looking to spice up your protein life?

If so, you'll want to come to my upcoming class From Legumes to Tempeh: Expanding your Protein Repertoire at the Whole Foods Bowery Culinary Center on January 7, 2009, from 7 to 8 pm.

It's a great opportunity to see my counseling chops in action, as we discuss everything ranging from "What is an adequate amount of protein?" to "Why me no like tofu?" I guarantee you'll go home with some new insights and possibilities, regardless of where you eat on the food chain.

And as a special offer to my blog readers, Whole Foods has offered to slash the already low price of the class. Save 20% off the registration fee ($8 instead of $10). Just go here to register for the class and enter LEGUMES in the promotion code box before checking out.

Hope to see you there!

Recipe: Garbanzo Black Bean Chili

I wasn't kidding when I mentioned I've been on a bean kick as of late.

And for anyone who likes to experiment in the kitchen, there is no better dish to make than chili. I honestly don't think I've ever made the same one twice. Other than the requisite beans and tomatoes, this recipe lends itself nicely to improvisation.

It all starts with caramelized onions and garlic as the base. For me the rest varies based on what I have on hand. This version calls for carrots, celery and mushrooms. All great. You could even use some bell peppers if you have them. Even some corn. Just throw it all in.

Spices of course are key. Play around with the quantities to create a recipe that works for you. I think cumin and coriander are essential. These spices seem to creep into all the foods that I like (e.g. Mexican, Indian, Middle Eastern). Additionally, the dried oregano and chili powder are important here. I like a little bit of heat in my chili (not too much). I find the Muir Glen diced tomatoes with chipotle peppers to work well. But if you can't find some, just try adding a bit of Tabasco sauce.

Chili goes great with cornbread and/or rice. Or can be enjoyed on its own.

Serves 4

1 15 oz can garbanzo beans, drained and rinsed
1 15 oz can black beans, drained and rinsed
1 14.5 oz can diced tomatoes with chipotle peppers
1/2 onion, diced
1 carrot, diced thinly
2 celery sprigs, diced thinly
5 crimini mushrooms, sliced
1 clove garlic, minced
1/2 tsp dried oregano
1/4 tsp chili powder
1/4 tsp ground cumin
1/4 tsp ground coriander
salt to taste
juice of 1/2 lemon
pepper jack cheese, grated
olive oil

In a medium to large pot, saute the onions in olive oil over medium heat for 8 minutes until golden brown. Then add the carrots, celery, garlic, and oregano. Stir for 5 minutes or until soft. Add the canned tomatoes, mushrooms, cumin, coriander, and chili powder. Bring to a simmer and cover. Cook for another 8 minutes until mushrooms are cooked. Add the canned beans and resume simmer. Let flavors combine, cooking another 8-10 minutes. When finished, remove from heat and add lemon juice. Check salt and adjust to taste.

Top with grated pepper jack cheese, sour cream, and/or labne.

Similar dishes:
Rajma: Indian Kidney Beans
Mexican Rice and Beans

Recipe: Lentils and Rice with Fried Onions

Mujadarrah is the traditional name for this Middle Eastern dish. And as plain as it looks and sounds, it is really delicious. My version was inspired by the book Vegetarian Cooking for Everyone by Deborah Madison.

It only requires six ingredients, all of which are items I keep regularly in my pantry (i.e. brown rice, lentils, onions, olive oil, salt, pepper). So it's great around this time of year when you'd rather stay in and not run to the store.

The fried onions are really what make this dish delicious. You want to cook them until they become dark brown. It might seem like a lot of olive oil, but it's really what makes this dish good.

I love teaching this dish to vegetarians, as it is a great source of protein - the amino acids in the brown rice, complementing those in the lentils. It is also great to take to work or on long car trips and can be enjoyed hot or at room temperature.

This dish is similar to an Indian dish, kichadi, which is often enjoyed with yogurt and Indian pickle. It works with this dish too!

Serves 4

1 cup French green lentils, rinsed and sorted
1 cup basmati brown rice
1 large onion, sliced 1/4 inch thick
6 tablespoons olive oil
Salt and Pepper

Heat large skillet over medium heat. Coat pan with olive oil and add onions. Cook for 15 minutes, stirring frequently, until onions are dark brown and translucent.

While preparing onions, put lentils in saucepan with 4 cups water. Bring to a boil and then simmer for 15 minutes. Add the rice, and generous amounts of pepper. Cover and let cook over low heat for an additional 15 minutes, adding additional water if needed. When done, stir in fried onions. Add salt to taste.

Similar dish:
Falafel with quinoa tabouli

Recipe: Falafel with Quinoa Tabouli

Mmm falafel. This ancient Middle Eastern vegetarian pattie has long been one of my favorite foods. And with hummus and a refreshing quinoa tabouli salad, it is especially delicious.

As a resident of New York there is no shortage of places where you can find falafel (Taim and Azuri Cafe are perhaps my favorites). However, often times the patties are deep fried in who-knows-what-quality oil. The healthier baked versions, like those at upstart Chickpea, don't quite do it for me.

I have long searched for a way to make them at home - from box mixes to recipes using canned chickpeas, all of which in my opinion missed the mark.

Fortunately, my long search ended this weekend. Thanks to a great recipe inspired by the eat well cookbook. Like the traditional falafel, this one uses dried fava beans. Which, can usually be found at Middle Eastern grocery stores. If you have no luck, you can always substitute with dried chickpeas.


Falafel Recipe
Makes 20 falafel patties

1 cup dried fava beans, soaked in cold water overnight
1/2 cup dried chickpeas, soaked in cold water overnight
1 cup fresh flat-leaf parsley, chopped
1 small onion, chopped
2 cloves of garlic, chopped
1 tbsp lemon juice
2 tsp ground cumin
2 tsp ground coriander
1/2 tsp paprika
1 tsp baking soda
1 heaped tsp sea salt
freshly ground black pepper
coconut oil for light frying

Combine drained, uncooked fava beans and chickpeas in a food processor. Process until they resemble breadcrumbs. Add onion, garlic, herbs, spices, lemon juice, baking soda, salt and pepper and continue to process until well blended. Add a couple of tablespoons of water if necessary for machine to run. Let sit for 30 minutes for flavors to blend.

Cover the bottom of a large deep pan with coconut oil over medium high heat. (A cast iron pan is great for this.) I choose to lightly fry the patties as oppose to submerging them in inches of oil. Make sure the oil is hot before inserting the patties (it should sizzle when in contact with the batter).

Then using hands, shape heaped teaspoons of falafel mixture into small flat patties. Fry in batches, without crowding. A couple minutes on each side or until brown. You will need to reapply oil during this process. Enjoy hot or at room temperature.

I highly recommend serving the falafel with a side of quinoa tabouli. Cause, you know, it looks prettier.

Fortunately, it is very easy to make, and can be done while you are preparing the falafel.

The recipe calls for using quinoa, a South American whole grain, that is becoming increasingly common in the states. It is high in protein and a great substitute for traditional bulgar wheat. Especially for those with wheat allergies (like myself).


Quinoa Tabouli Recipe
Makes 4 servings

1 cup quinoa
2 cups water
1 1/2 cups fresh flat-leaf parsley, chopped
2 tomatoes, finely chopped
1/4 cup lemon juice
extra virgin olive oil

Combine quinoa and water in a saucepan and bring to a boil, then let simmer, covered over medium heat for 15 minutes until most of water has been absorbed and quinoa is tender. Remove lid, stir once, and continue to simmer until all water is evaporated. Cool. Stir in parsley, tomatoes, lemon juice and 1 tablespoon olive oil. Season with salt and pepper to taste.

Don't forget the hummus!

Recipe: Cornmeal Crusted Tempeh

I love tempeh. And I am sure you will too.

Tempeh is one the few protein-rich vegetarian foods. A staple food in Indonesia, this fermented soy food is becoming increasingly common in the states. It serves as a great replacement to meat, and unlike tofu, tempeh has a distinct nutty taste.

I've often thought the best place to eat tempeh in New York City is the Candle Cafe restaurant in the Upper East Side. So naturally, I thought to consult its cookbook to find a good tempeh recipe.

It takes an hour to bake, but is very easy to make. It is a great centerpiece to any vegetarian meal. I recommend serving it with sauteed greens, mashed potatoes and/or polenta. Enjoy!

Serves 4

2 8-ounce packages tempeh, each cut into four triangles
1/3 cup wheat-free tamari
3 tablespoons agave nectar
1 clove garlic, minced
3 slices of fresh ginger
1/2 cup cornmeal
1 teaspoon crushed red pepper flakes
1 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried cumin
pinch of sea salt
coconut oil (or olive oil)

Preheat oven to 350 F

Place tempeh triangles in baking dish. In small bowl, whisk together the tamari, 1/2 cup water, agave nectar, garlic, and ginger and pour over the tempeh. Cover and bake for 1 hour, turning tempeh halfway through. Remove from the oven and set aside to cool.

In a large shallow bowl, mix together the cornmeal, red pepper flakes, thyme, oregano, cumin, and sea salt. Dip the tempeh pieces into the cornmeal mixture to coat.

In large skillet, heat a couple tablespoons of oil over medium-high heat until hot. Cook the cooked tempeh until golden brown, about a minute on each side. Add additionally oil if necessary.

Remove from heat and serve at once. Enjoy!