Cornbread, Greens and Beans

‘Soup beans’ is a term common in the southern United States. This is my version of the American classic. Soup beans are usually served with cornbread and greens (such as boiled cabbage, cauliflower, or sauerkraut). Soup beans are considered a main course, but also serve as a side dish. In rural areas, where food was scarce during the winter, these dried beans were a staple food. I always cook up way more than I need when pressure-cooking beans, to have cooked beans in the freezer. I simply take them out the night before I need them, and suggest you get into the habit of doing this too.

Cornbread

1 cup cornmeal
1 cup soy milk
½ cup plain flour, gluten free if preferred
½ cup ground almonds (almond flour)
¼ cup maple syrup
2 tsp baking powder
¼ tsp sea salt

Preheat the oven to 180°C (350°F), gas 4. Whisk together the dry ingredients. In a separate bowl, whisk the wet ingredients. Mix both together (do not overmix). Pour into an 8 × 8 inch baking dish and bake for approximately 25 minutes, or until a toothpick comes out clean.

Greens

Greens, rich in chlorophyll and minerals like calcium, strengthen the bones, help the blood to absorb oxygen and bring energy upward in the body, leaving you feeling light and refreshed. Because greens have absorbed so much light, they are like ‘eating sunshine’.

1 large bunch fresh spring greens, kale or collards
Balsamic glaze

Wash the greens and separate the green leaf from the tough stem by slicing carefully along each side of the stem. Slice or tear the leaves into bite-sized pieces and place in a steamer basket. Bring a small amount of filtered water to a boil. Add the steamer basket with the greens, cover and steam for 4–5 minutes. The greens will go from their raw colour to a very brilliant green, then a deeper green. Drizzle with a little balsamic glaze before serving.

To pressure-cook the beans

1 cup dried pinto beans
Small piece kombu

Add the pinto beans and kombu to a large bowl and cover with filtered water. Soak overnight. Drain the water and place the beans and kombu in a pressure cooker. Add the water to about 2 inches (5 cm) above the beans. Bring to full pressure then reduce heat and cook for 30 minutes. Allow the pressure to come down naturally.

To make the bean mixture

3 cups cooked pinto beans
1 onion, diced
3 large cloves garlic, minced
Pinch sea salt
¼ to ½ cup sun-dried tomatoes, diced
1 umami instant stock sachet dissolved in 2 cups warm filtered water
¼ tsp each of cumin, garlic granules, oregano, coriander, paprika, ground cinnamon
1 tbsp tamari or shoyu
½ cup fresh coriander, chopped

To serve

Lime slices
Sour cream
Apple sauce

In a large pot, warm a splash or two of filtered water over a medium heat. Add the diced onion, garlic, and pinch of sea salt. Sauté for 3–4 minutes, or until the onion is soft and translucent. Add the cooked beans, tomatoes, umami stock and seasonings. Bring to a boil, then cover and reduce to a simmer for 20 minutes. Stir in the tamari and fresh coriander. Serve with some cornbread and greens, a hefty dollop of sour cream, and a slice of fresh lime, and if desired some apple sauce on the side. Makes 4–6 servings.

Red Lentil Coconut Curry

This warming curry in the South Indian style is flavoured with aromatic fresh ginger, cumin and coriander. It’s made extra creamy and luscious, thanks to the addition of organic coconut cream. Serve the curry with white or brown basmati rice to round out this comforting meal. Incorporating red lentils into your diet can help you easily meet your fibre and protein needs. Red lentils also contain a significant amount of folate, which is a superhero involved in cell division.

3 shallots, finely chopped
1 tbsp fresh ginger, peeled and minced
2 cloves garlic, minced
1 tsp cumin seeds
1 tsp mild curry powder
½ tsp ground coriander
½ tsp turmeric
Pinch sea salt
2 cups filtered water
1½ cups red lentils
1 cup organic coconut cream
2 medium-sized courgettes, diced into ½ inch (1 cm) pieces
1 or 2 tbsp tamari
1 cup loosely packed fresh coriander leaves, chopped
Lime slices

In a heavy-based pan, cook the shallots, ginger and garlic in a splash of filtered water for 5 minutes, stirring occasionally. Add the spices and salt and stir well. Stir in the water, lentils and coconut milk. Allow the mixture to simmer over a low flame, covered, whilst stirring occasionally for 10 minutes. Stir in the courgette and tamari, cover and cook until the courgette and lentils are tender, stirring occasionally. Add more water to reach the desired consistency. Taste-test, then stir in the coriander.

Makes 4–6 servings.

Black Bean Soup with Sour Cream

Beans are the unsung heroes. As Queen of Beans, having the world fall in love with beans is one of my missions.

Black beans are a great source of protein and fibre. They are rich in antioxidants, can help with weight loss and promote gut health. Black beans don’t have a strong flavour of their own, but they do carry other flavours superbly while at the same time offering a unique velvety texture.

Serving sour cream with the soup makes a clever contrast that is appealing to the eye. It’s good to remind ourselves that we do eat with our eyes!

Black Bean Soup with Vegan Sour Cream & Chives

3 cups cooked black beans

1 cup roasted red peppers, small dice

4 shallots thinly sliced

1 leek, thinly sliced

4 cloves crushed garlic

1 tsp. ground cumin

1 tsp. dried basil

1 tbsp. tamari

1 umami instant stock sachet or 1 stock cube

3 cups hot water

1 cup fresh or frozen sweetcorn

½ cup fresh coriander, minced

Vegan sour cream

Chopped chives for garnish

Dissolve the umami paste or stock in the hot water and set aside. Warm a little water in a heavy-based pan and sauté the peppers, shallots, leek and garlic over medium heat for 10 minutes. Add the cumin, basil and tamari and cook for a further 5 minutes. Add the beans and stock. Bring to a boil, uncovered. Reduce the heat and cover, and simmer for 20 minutes. Add the corn and coriander and simmer for a further 5 minutes. Taste and adjust the seasonings.  Serve in warmed bowls and add one or two dollops of sour cream. Garnish with fresh chives. Makes 6 servings.

Note: Use organic jarred beans for quickness. If pressure cooking or slow cooking the beans, be sure to use the liquid the beans have been cooked in.

Sour Cream

This vegan sour cream takes less than 5 minutes to make, and you can adjust the lemon juice, vinegar, and mustard to taste. This is a great staple to add to your repertoire and will keep in the fridge for about 5 days. Use this healthy dairy alternative in any dish that calls for sour cream. Serve it with baked potatoes and fresh chives, with tacos or enchiladas, or with bean soup – the possibilities are endless.

300 g pack organic silken tofu

2 tbsp fresh lemon juice

1 tbsp ume plum vinegar

1 tsp Dijon mustard

¼ tsp sea salt

½ tsp onion powder

½ tsp garlic powder

1 tbsp finely chopped chives to serve.

Drain the liquid from the tofu. Place all the ingredients except the chives into a blender. Blend on high for 30 to 60 seconds until smooth and creamy. Stir the chives through (if desired) and serve. Makes 1½ cups

Lasagne

The best vegan lasagne is the one you make at home! I use brown rice or spelt organic lasagne sheets. This super-healthy vegan lasagne is hearty, filled with vegetables, and so good! The rich tomato sauce layered with a creamy mushroom and spinach filling is seriously savoury and satisfying.

Tomato Sauce

2 x 300g pack organic silken tofu
1 x 200g jar vegan tomato pesto
Mix in a small bowl and set aside.

Vegetable filling

1 pack silken tofu
½ tsp turmeric
2 tsp umeboshi paste
3 cloves garlic, minced
1 cup spring onions, thinly sliced
3 cups fresh button or chestnut mushrooms, thinly sliced
Pinch sea salt
½ tsp onion granules
1 tbsp tamari
3 cups courgette, thinly sliced
Balsamic vinegar
1 tsp oregano
1 tsp basil
3 cups spinach
2 tbsp nutritional yeast

Topping

Vegan parmesan

Preheat the oven to 180°C (350°F), gas 4. In a large bowl, mix the tofu, turmeric and umeboshi paste. Set aside. Place the courgette slices on a parchment-lined baking sheet. Sprinkle with some sea salt and drizzle a little balsamic vinegar over. Roast for 20 minutes, turning over halfway. Remove and set aside. 

Warm a splash or two of filtered water in a heavy-based sauté pan, add the garlic, spring onions, mushrooms, sea salt, onion granules, and shoyu or tamari. Sauté over medium heat for 5 minutes; cover between stirring. Add a little water to keep the mixture from drying out. Stir in the oregano, basil and spinach. Place the lid back on the pan and continue cooking for a few more minutes until the spinach is wilted. Remove from the heat and season with some ground black pepper if desired. Set aside and let cool. Transfer the vegetable mixture to the tofu bowl and mix well. Stir in the roasted courgette slices.

Assembling

Spread a thin layer of tomato sauce to the bottom of the baking dish. Place a layer of lasagne sheets over the sauce and spread more sauce and some filling. Cover with another layer of pasta sheets. Again, top with some more sauce and the remainder of the filling. Add a final layer of pasta and cover with the remaining sauce. Spread the vegan parmesan evenly across the top. Cover the dish tightly with a lid or baking sheet. Bake for 25 minutes at 180°C. Remove the lid and bake for another 10 minutes. Leave to cool for 10 minutes. Makes six servings. Freezes well, also.

Serve with a power salad of greens and red leaves topped with microgreens and fresh sprouts, dressed with my delicious Italian vinaigrette.

Optional – Vary the dish by changing the vegetables or adding some crumbled tempeh. Simply sauté the tempeh along with the vegetable mixture. 

Peach Kanten with Sweet Date Cream

Kanten is a Japanese dessert that is somewhat likened to jelly or Jell-O. It is made with agar-agar, a gelatinous substance that comes from several species of dried seaweeds. It’s a classic macrobiotic dessert. Deliciously simple, and simply delicious, this healthy dessert is also packed with the natural fibre in agar flakes.

Kanten

6 sweet ripe peaches

3 medjool dates, pits removed

1 cup apple juice

3 tbsp agar flakes

Pinch sea salt

Topping

Sweet date cream

Fresh blueberries

Sprig fresh mint for garnish

Sweet date cream

½ cup cashews, soaked overnight

6 tbsp almond milk or filtered water

3 medjool dates, pitted

¼ tsp lemon juice

¼ tsp vanilla

Drain the cashews and place all the ingredients for the cream in a high-speed blender. Blend until creamy. You may have to stop and scrape down the sides of the blender with a spatula a few times. Add more liquid to reach the desired consistency.

To remove the skins of the peaches easily, soak them in boiling filtered water for 30 seconds then transfer to an ice bath. Remove the skins and stones from the peaches and transfer the flesh to a blender. When blended you will have around 3 cups of puréed peaches. Add the dates to the blender.

In a small saucepan bring the apple juice, agar flakes and sea salt to a boil. Reduce the heat to low and simmer for 5 minutes stirring occasionally. Pour into the blender and blend to a creamy consistency. Divide into individual serving dishes and chill in the fridge to set. Top with some sweet date cream and fresh berries. Garnish with a sprig of fresh mint. Makes 4–6 servings. Note – This delicious kanten can be made using many other seasonal fruits watermelon, strawberries, etc. – use a quantity that will give you 3 cups of puréed fruit.

Disclaimer

The Human Ecology Project offers health, and nutritional information and is designed for educational purposes only.

You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.

Gingered Apple Sauce with Cashew Cream and Crunchy Granola

Apple sauce can be made with peeled apples and a variety of spices. Flavourings or sweeteners such as rice syrup or cinnamon are also commonly added. It’s our absolute favourite dessert, straight from my jars. The sauce is equally delicious without the cream and I have been known to eat it straight from the jar.

For the apple sauce

• 4 organic apples
• 2 tbsp apple juice
• Pinch of sea salt
• 1 tsp freshly squeezed ginger juice

Toppings

• Cashew cream
• Granola
• Fresh apple slices

For the cashew cream

• 1 cup cashews, soaked overnight
• Filtered water
• 2 medjool dates
• ½ tsp vanilla extract

Drain the cashews and rinse with cold water. Transfer to a blender and add the dates and vanilla extract. Pour in half a cup of cold filtered water. Blend on high for 2 to 3 minutes, until very smooth and creamy. Add more water if necessary. Cover and refrigerate until ready to use. The cream will thicken as it sits.

Wash and peel the fruit, remove the cores and slice them into bite-sized chunks. Place in a pot with a little filtered water or apple juice and add a pinch of sea salt. Simmer covered on a very low heat until the fruit is soft. When the apples are cooked, either mash with a potato masher or blend to a cream with an upright or stick blender. Stir in the fresh ginger juice and serve this delicious and easy dessert topped with some cashew cream, crunchy granola and a slice of apple. Makes 8 servings.

Note: I make my own granola but for quickness you can purchase granola from your natural food store. Read the labels and look for a brand that does not add sugars.

 

Oatmeal Walnut Cookies

These are a really wholesome treat, lower in fat and sugar than most shop-bought biscuits and packed with oatmeal and raisins for extra nutrients and flavour. Many of my cookies incorporate fruit and spices, rather than extra sugar and fat. I decided to share this recipe as it is Bill’s absolute favourite.

Ingredients

• 1½ cups oatmeal
• ¾ cup wholewheat pastry flour
• ¾ cup unbleached white flour or almond flour
• 1 tsp baking powder
• ¼ tsp sea salt
• ¾ cup currants
• 1 cup walnuts, toasted and coarsely chopped
• 2 tbsp apple spread
• ½ cup barley malt or brown rice syrup
• Zest of 1 orange
• ½ cup orange juice
• 1 tbsp finely grated fresh ginger juice
• 1 tsp vanilla

Instructions

Preheat the oven to 180°C (350°F), gas 4. Line two baking trays with parchment paper.

In a large bowl, mix the dry ingredients. In a smaller bowl, whisk together the wet ingredients and then stir into the dry ingredients.

Transfer heaping tablespoons of dough to the baking sheet, leaving at least 1 inch (2 cm) of space between the cookies.

Flatten the cookies with the back of a fork to make rounds. Dip the fork in water to keep the mixture from sticking.

Bake the cookies until the edges and undersides are golden, 25 to 30 minutes. Remove from the oven and allow to cool on a rack. Makes 16–18 cookies.

Teriyaki Black Bean Burgers

Vegan burgers can be made with chickpeas, black beans, white beans, potatoes, lentils and pretty much any other vegetable that can be mashed and formed into a burger.

Ingredients

• 2 cups cooked black beans or mixed beans
• 1 cup cooked short-grain brown rice
• 1 cup silken tofu
• 2 heaped tbsp mild salsa
• 1 tbsp umami paste with ginger
• 1 tbsp lime zest
• 1 red onion, chopped
• 2–3 garlic cloves, minced
• 1 tsp ground coriander
• 1 tsp dried oregano
• 1 tsp smoked paprika, optional
• 2 tbsp teriyaki sauce
• 1 tbsp tamari
• ½ cup fresh coriander, minced
• 1 cup sourdough breadcrumbs

I served the burgers in a warm toasted sourdough bun spread with vegan mayo, salad leaves, thinly sliced red onion and alfalfa sprouts. I then topped with a dill pickle. Delicious and filling feast with or without a large green salad.

Note – For kids I would suggest using regular paprika – no spices.

Instructions

Preheat the oven to 180° (350°), gas 4. Line two baking trays with parchment paper.

In a large bowl, mash the beans with a fork or potato masher. Add the cooked rice, tofu, salsa, umeboshi paste and lime zest, and mix well.

Warm a splash or two of filtered water in a small pan and sauté the red onion, garlic, dried herbs, paprika and teriyaki for 5–7 minutes.

Add this mixture to the bowl and stir to combine. Fold in the fresh coriander and breadcrumbs.

Take a heaped tablespoon of the mixture and squeeze together with your hands to form a burger. If not cohesive enough, add some more breadcrumbs.

Place on the baking trays and cook the burgers in the middle of the oven for 25 minutes, turning once halfway through.

Makes 8 good-sized burgers. Double or triple the quantities and freeze for quick lunch/dinner options.

Vegan Shepherd's Pie

In this vegan shepherd’s pie, vegetables and lentils mingle in a sumptuous broth beneath a crown of mashed sweet potatoes. This vegan dish takes on the classic family comfort food and will be loved by all. Use white potatoes instead of sweet potatoes if that is your preference. Serve with a large delicious bowl of salad packed with fresh spring greens, or if cooler weather, delicious with some roasted vegetables.

As we say in Scotland, “Ne'er cast a clout till May is oot,” translation.... keep your coat at the ready until the end of May!  The proverb basically reminds us of our fickle weather and its ability to bathe us in warmth one day and bring chilly winds the next. It is an old saying but still a very apt one.

Ingredients

• 4 large sweet potatoes, peeled and cubed
• 1 tbsp paprika
• 1 tbsp dried parsley
• 1 large red onion, chopped
• 2 cloves garlic, crushed
• 2 cups carrots, diced small
• 2 cups organic sweetcorn
• 1 sachet umami instant stock dissolved in 4 cups boiling filtered water
• 2 cups red lentils
• 1 tsp each of thyme, marjoram, basil
• 2 cups sweet garden peas
• 1 tsp black pepper (optional)
• 1 tbsp tamari

Instructions

Preheat the oven to 180°C (350°F), gas 4. Boil the sweet potatoes until soft, drain, transfer to a large bowl and mash with a fork. Stir in the paprika and parsley and set aside.

In a heavy-based pan, sauté the onion, garlic and carrots, along with the sweetcorn, in a little filtered water until tender, about 7 minutes. Set aside. Place the lentils and umami stock into a pot. Bring to a boil and simmer until soft, about 20 minutes. Add the cooked vegetable mixture, along with the herbs, sweet garden peas and black pepper, if using. Add the tamari and mix well. If the mixture is too wet, add in some of the sweet potato mash to thicken.

Fill the bottom of a large casserole dish or small individual pie dishes with the lentil and vegetable mixture, and top with the mashed sweet potatoes. Place on a baking tray to catch any overspill. Cook in the middle of the oven for 25–30 minutes. You may also grill for 5 minutes at the end of cooking to crisp up the sweet potato. Serve smothered in a delicious mushroom gravy. Makes 6–8 servings.