Pasta with Spinach, Chickpeas, and Sausage

This is a not-quite-meatless dish. A little bit of meat, in this case some sausage, can add a big dose of flavor. The dish is hearty because of the pasta and the chickpeas, not because of a large portion of meat. Many of us don't want to give up the flavor of meat. Using just a little bit gives the flavor satisfaction at a lower cost and higher sustainability. You win and the planet wins.

Pasta with Spinach, Chickpeas, and Sausage
(serves 4)

2 Tablespoons olive oil + more for garnish
2 cloves garlic, minced
about ⅓ pound flavorful sausage, such as basil or Italian
5 oz. fresh baby spinach, coarsely chopped
2 15 oz. cans of chickpeas
2 Tablespoons minced fresh sage
salt
10 oz. dried orecchiette pasta or some similar frilly shape
black pepper
grated Parmesan cheese

Bring a pot of salted water to boil.

Heat olive oil in a large skillet over medium-high heat. Add the sausage and cook until no longer pink and starting to brown. While the sausage is cooking, drain the chickpeas, reserving 1 cup of the liquid.

Reduce the heat to medium, add the garlic and sauté for 30 seconds. Add the spinach and cook for 2-3 minutes. Add the chickpeas, sage, reserved liquid, and ½ teaspoon salt. Cook this while you cook the pasta, which will take about 10-12 minutes. When the pasta is done, drain, and add to the chickpeas. Stir in more salt if needed and cook for another minute. To serve, garnish with a drizzle of olive oil, black pepper, and some grated Parmesan cheese.

Adapted from Fagioli: The Bean Cuisine of Italy by Judith Barrett, Rodale, 2004.

Italian Sausage Casserole

Another recipe for stretching a little meat to a hearty meal. Serve with a tossed green salad or a simple steamed green vegetable, like green beans or broccoli.

Italian Sausage Casserole
(serve 4-6)

2 Tablespoons vegetable oil
¾ pound Italian sausage (chicken or pork, mild or hot)
1 medium onion, chopped
1 clove garlic, minced
½ teaspoon dried oregano
2 Tablespoons flour
1 cup 2% or whole milk
½ teaspoon + a little more black pepper
½ teaspoon + a little more salt
1 8-ounce can tomato sauce
1 15-ounce can garbanzo beans, rinsed and drained
2 large russet potatoes (about 1 ½ lbs), peeled and thinly sliced
non-stick cooking spray

Preheat oven to 350°F. Heat a large skillet over medium-high heat. Add 1 Tablespoon oil, then add the sausage. Break up the sausage into small chunks. Cook until starting to brown. Remove to a small bowl, leaving any fat in the skillet. You want about 1 Tablespoon of fat left. If too little, add some more oil. If too much, pour off the extra and discard (chicken will have very little, pork a bit more). Add onion and sauté for a few minutes until translucent. Reduce heat to medium-low and add garlic. Cook for 1 minute, stirring. Add oregano and flour. Continue to stir for another minute. Add milk, ½ teaspoon salt, and ½ teaspoon black pepper. Scrape up any bits sticking to the pan and continue stirring until sauce thickens slightly, about 5 minutes. Add tomato sauce and mix to combine. Add sausage and garbanzos, and carefully mix into sauce. Layer on potato slices, sprinkle with a little salt and pepper, and spray with cooking spray. Cover (use foil in you don't have a cover) and bake for 1 hour. Remove the cover and bake another 10 minutes to lightly brown potatoes. Or if your skillet can take the heat, turn the oven to broil and broil to brown the potatoes.

Risotto for Meatless Monday

Those are really chickpeas, black ones that I found at the Boulder Farmer's Market.

Risotto has a rather intimidating reputation. You must stir it, constantly! for 25 minutes or so. Or else! What, you'll end up with sticky rice? Which is really the point. Risotto is made with a short-grain rice called arborio which has lots of soluble starch. That's what makes it creamy (not cream or butter or cheese, though these things don't hurt). Fact is, you don't need to stir it constantly but you do have to stir it a fair bit to release the starch. It's also important to have enough hot stock to add in increments as the risotto cooks. Making risotto is a process - not a difficult one - but it will take you about 30 minutes. I think it's worth it, especially on Meatless Monday. The creaminess of the rice makes risotto so rich, even when no cream or cheese is added.

Risotto is adaptable to many additions: vegetables (some raw if quick cooking, others cooked), cooked meats, seafood, beans, mushrooms, and the ever popular cheese.

Arborio rice can seem a little pricey, but compared to meat, it's quite economical. You can find it now in many supermarkets, Whole Foods,  and gourmet shops. If you buy it in bulk, you will get the best price. Also check out Cost Plus World Marketplace, if they have stores in your area. They usually carry it and at the best price I've found.

In this recipe, I've used chickpeas, sun-dried tomatoes, and some greens. No cheese, no cream. Just a little bit of olive oil and butter.

Risotto with Chickpeas, Sun-dried Tomatoes and Greens
(serves 6 as a side dish, 4 as an entree)

3 ½ to 4 cups stock (vegetable or chicken)
2 Tablespoons olive oil (can use the oil from the sun-dried tomato jar)
1 bunch of scallions or 1 medium onion, chopped
2 cloves of garlic, minced
1 ½ cups arborio rice
2 cups coarsely chopped greens such as spinach, escarole, or chard (about 2 oz.)
1 cup cooked chickpeas (canned are fine; rinse and drain them first)
½ cup coarsely chopped sun-dried tomatoes in oil (about ½ a 8.5 oz. jar)
1 Tablespoon butter
leaves from 1 large sprig basil, chopped
1 large sprig rosemary, chopped
½ teaspoon black pepper
salt to taste, you may not need any if the stock is salty

Heat the stock in a medium saucepan and keep it at a simmer.

Heat the olive oil in a small stockpot or a large saucepan over medium heat. Add the scallions and garlic. Sauté for a couple of minutes. Add the rice and stir in the oil until it is coated in the oil. At this point, you'll need to pay attention for about 20-25 minutes. Add ½ cup of the hot stock to the rice and stir it around. Reduce the heat to medium-low. Stir it every few minutes. When all the liquid is absorbed, add another ½ cup of stock and do it again. Keep doing this until the rice is just done, not mushy and not hard in the center. Just right!

Add the greens, chickpeas, tomatoes, butter, herbs, and black pepper. Taste it before adding any salt. Many stocks are very salty and you will not need to add any more.

If you must, you can stir in some Parmesan cheese or goat cheese. :-)

Meatless Monday: Chickpeas and Cauliflower in a Spicy Tomato Sauce

This is my yummy Indian breakfast

This is an easy East Indian-like baked dish. Chickpeas and Cauliflower are very common Indian ingredients. This can be as spicy as you like. It's flavorful without the chile so you can leave it out, if you don't like spicy.

Chickpeas and garbanzos are the same thing. Sometimes they are labeled one, sometimes the other. You can buy dried ones (they are even cheaper than canned) and cook them yourself, but you'll need to plan ahead. They take quite a while to soak and cook. See the note at the end of the recipe if you want to use dried chickpeas.

The recipe for the tomato sauce is here. It comes together in about 15 minutes, cooking in the microwave. You can make it ahead but reheat it before using it in this recipe.

Queso Fresco is a fresh Mexican cheese. We used it as a substitute for paneer in our recipe for Saag. It's very mild. You can make this without the cheese. It's still very good but you may need to add a bit more salt since the cheese adds salt.

Chickpeas and Cauliflower in a Spicy Tomato Sauce
(serves 6, costs $12.25)

1 recipe Spicy Tomato Sauce - Indian version, heated
non-stick cooking spray, oil or butter for greasing baking dish
4 cups raw cauliflower florests (about 1 small head or ½ a large head)
2 15 oz. cans garbanzo beans (chickpeas), drained (about 3 ¾ cups)
½ pound queso fresco, cubed + plus more for garnish
½ teaspoon salt
2 Tablespoons melted butter
2 Tablespoons chopped cilantro or parsley (about 6 large sprigs)

Preheat the oven to 400°F. Grease a large, deep casserole dish (about 3 quarts). Pour in tomato sauce. Mix in cauliflower, garbanzos, and queso fresco. Bake for 30-40 minutes, uncovered. The sauce will be all bubbly and the cauliflower will be crisp-tender. Sprinkle with melted butter, chopped herbs, and additional cheese, if desired.

Inspired by recipes from Moghul Microwave by Julie Sahni and How to Cook Everything Vegetarian by Mark Bittman.

Note: If you want to start with dried chickpeas, here are instructions for cooking them. I try to use home-cooked beans because they have a better texture and are really, really inexpensive.

For this recipe, you will need 1 ½ cups dried chickpeas. Place them in a large pot and add water until they are covered by at least an inch of water. Let sit overnight. You can do a quick soak but I find chickpeas cook better with a long overnight soak. Drain completely. Add fresh water to cover chickpeas by at least a water. If you want to add some flavoring, add a couple of bay leaves and dozen whole peppercorns. Bring to a boil then reduce to a simmer. Cover partially and simmer for 45 minutes. Try a few chickpeas. If they are tender, drain, pick out the bay leaves and peppercorn, and you are ready to proceed with the recipe. If they still have a little crunch, cook 5-10 minutes more and try again.

Meatless Monday: Sweet Potato & Chickpea Soup

Sweet potatoes - a delicious, inexpensive and nutritious ingredient

An oldie but a goodie. I got this recipe from Jane Brody's Good Food Book and she says she got the idea from Mollie Katzen, the author of the original  Moosewood Cookbook. It's chock full of healthy things like sweet potatoes, chickpeas, and tomatoes. But, it's very easy to put together with mostly pantry items. I have made a few adjustments to the amounts but it's pretty close to Brody's original. Serve this with crusty bread and you have yourself a meal.

Gypsy Soup
(serves 4-6, costs $6.00)

2 Tablespoons vegetable oil
2 onions, chopped
2 cloves garlic, pressed or minced
1 large stalk celery, chopped
1 medium green pepper, diced (can use 1 cup frozen diced peppers)
1 medium (12 oz.) sweet potato or yam, peeled and chopped into 1" pieces
3 cups vegetable broth
1 bay leaf
2 teaspoons paprika
1 teaspoon turmeric
1 teaspoon dried basil
a pinch of ground cinnamon
a pinch of cayenne pepper (optional)
1 14.5 oz. can of diced tomatoes, undrained
1 15 oz. can chickpeas, rinsed and drained
1 tablespoon soy sauce
salt, how much depends on the saltiness of the vegetable broth

In a soup pot, heat the oil over medium heat. Add onions, garlic, celery, green pepper, and sweet potatoes. Cook for about 5 minutes.

Add the vegetable broth, bay leaf, paprika, turmeric, basil, cinnamon, and cayenne (if using). Bring the soup to a boil, reduce the heat to maintain a simmer, and cook, covered, for 15 minutes.

Add the tomatoes, and chickpeas and simmer for another 10 minutes. The sweet potatoes should be quite tender at this point. Stir in the soy sauce, taste, and add salt, if needed.

Adapted from Jane Brody's Good Food Book, W.W. Norton & Company, 1985.

Pasta with Greens, Garbanzo Beans, and Feta

I've had enough of cold, windy, and snowy weather and am so ready for Spring. This pasta recipe reminds me of that time of year when you have wonderful, fresh produce from your garden or the local farmer's market. It's so colorful and hearty, even though there isn't any meat in it.  You can cut the tomatoes in half to make a bit more of a sauce, but, leaving them whole gives you a pop of flavor when you bite into them. And, the addition of a little lemon zest gives it that hint of freshness that portends the growing season to come. It was my first introduction to Swiss chard and I love it!  Try it and let me know what you think.

Pasta with Greens, Garbanzo Beans, and Feta
(adapted from a recipe by Giada DeLaurentis)
Serves 3-4, total cost is $10.40

8 oz. orecchiette or small shells

¼ cup olive oil

1 garlic clove, crushed

6 oz. or 1 bunch Swiss chard, washed and dried and ripped into 2-3” pieces

6 oz. baby spinach

1 (15 oz.) can garbanzo beans, drained and rinsed

1 cup small cherry or grape tomatoes

4 oz. feta cheese, cut into ¼“ cubes or crumbled

1 teaspoon lemon zest

Salt and pepper

Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm, stirring occasionally, about 8-10 minutes. Reserve about ½ cup of the pasta water and drain the pasta. Wipe the pasta pot out with a towel, and over medium-high heat, heat the olive oil. Add the garlic and cook until fragrant and lightly browned, about 2 minutes. Using a slotted spoon, remove the garlic and discard. Add the Swiss chard and cook until wilted. Add the spinach and cook until wilted. Add the beans and tomatoes and cook for 5 minutes. Turn off the heat and add the pasta, half of the cheese, the lemon zest, and season with salt and pepper. Toss well and thin out the sauce with a little of the pasta water.  Sprinkle some of the remaining cheese on top when you serve it.

Moroccan Couscous Salad

So pretty! My daughter used Israeli couscous which is bigger than regular couscous.

My daughter is going off for a semester abroad in Scotland. For the first time in her life, she will be cooking for herself. Day in, day out. Not just the occasional grilled cheese sandwich. We are going through cookbooks looking for recipes that a) she would eat, b) require a minimum of equipment, and c) are quick and easy. A whole lot like the recipes here at School of Eating Good.

The first recipe she picked out is from Moosewood Restaurant in Ithaca, New York. My daughter had it this summer when we finally got to the Moosewood, after 30 years of trying on my part. It fulfills all three of her conditions. Added bonus - it's full of healthy veggies.

Moroccan Couscous Salad
(serves 4 as an entree, 6 as a side dish; total cost $7.80)

Salad
1 ½ cups dry couscous (see Note)
½ tsp salt
1 ¼ cups boiling water
1 cup diced carrots
2 large bell pepper, whatever color you like, diced
⅓ cup finely chopped red or sweet onion
1 15-16 oz can garbanzo beans (chickpeas), drained and rinsed
⅓ cup currants or raisins or craisins
½ cup sliced almonds, toasted at 300 F° for 5 minutes

Dressing
½ cup vegetable oil
juice of 1 lemon
½ tsp salt
¼ tsp ground cinnamon
3-4 tbl orange juice (juice from 1/2 an orange)
4 tbl chopped fresh parsley or cilantro (about 8 sprigs)
1 tbl fresh mint, chopped (optional)
pinch of cayenne
¼ tsp black pepper

Combine the couscous and salt in a large bowl. Add the boiling water and stir. Cover with plastic wrap and let sit for 10-15 minutes. Fluff with a fork.

While couscous is cooking, steam the diced carrots for 10 minutes. Add steamed carrots, diced peppers, onion, garbanzo beans, currants, and almonds to couscous. Stir with a fork.

Combine dressing ingredients in a medium bowl. Add to couscous mixture and mix to coat the salad.

You can eat it right away but it's even better if you chill it for an hour to let the flavors meld. It will keep for up to 4 days if refrigerated. Once it's cold, you may need to season with more salt. Cold foods don't taste as seasoned as hot foods.

Note: Couscous is a teeny-tiny pasta which doesn't require much cooking. It tends to clump together if stirred too much when hot. Fluffing with a fork keeps the grains separate.