vegetarian – The Civilized Lunch Project

Hearty Lentils, Wild Rice, and Pinto Beans with Crispy Garlic Croutons

I’m in love with lentils for so many reasons! They’re easy to cook, healthy, and low-cost. For years I’ve enjoyed all kinds of rice, and endless varieties of beans, but for some reason I never experimented with lentils or took the time to learn about the different options. Thankfully, my curiosity was piqued while strolling the aisles of Jay International Foods in Saint Louis.

This wonderful international foods emporium features popular staples from around the world, with products conveniently organized by country. On a recent visit, I was struck by all of the different kinds of lentils (red, green, brown, black, yellow) and their presence in several spots throughout the store. Lentils are intrinsic to so many cuisines from Indian to Italian to Middle Eastern to African and beyond. They are also a mainstay in the United States, and especially popular in vegetarian cooking, because when combined with rice or another grain, they form a complete protein.

The recipe that I’m sharing with you today came together in a rather impromptu way, motivated by a 3/4-full tin of tomato paste (why do so many recipes call for a mere 1 tbsp of paste?), and some leftover wild rice and roasted sweet potatoes. This is my best guess at replicating the stew that I created, which is close enough to get you in the right direction. Just modify to taste, adding more stock (or water) if the lentils and rice are thicker than you like. This is a no-fail recipe, and it couldn’t be easier. You should feel free to add leftovers to the pot. After all, isn’t that what soup and stew-making are all about? I think so.

I’m especially pleased with the addition of lemon juice, balsamic vinegar, and brown sugar. The acid and the sweetness play beautifully against the tomato-y base. Finished with crispy garlic-y croutons (what a great use for stale bread), a dollop of labaneh or yogurt, and a sprinkle of chopped parsley, this dish is also a feast for the eyes.

INGREDIENTS

3 tablespoons olive oil

2 medium yellow onions, finely chopped

3 cloves of garlic, finely chopped

3 tbsp cumin

6oz tomato paste

15oz tomato sauce

62oz vegetable stock

2 C brown lentils

1 C wild rice

1 oz can of pinto beans

2 C sweet potatoes, cubed

1 bunch Lacinato kale roughly chopped

1 tbsp balsamic vinegar

1 tbsp lemon juice

2 tbsp brown sugar

salt and pepper to taste

1/4 loaf sandwich bread cut into large cubes (crouton size)

3 tbsp parmesan cheese

1/2 tsp garlic powder

Labaneh or plain Greek yogurt + chopped parsley for garnish

DIRECTIONS

In an 8-quart stockpot cook the chopped onions in the olive oil until they are soft and translucent. Add the chopped garlic and cook for another minute. Add the cumin, tomato paste, tomato sauce, and vegetable stock.

Bring to a boil. When liquid is boiling add rinsed lentils and rice, along with a drained can of pinto beans (or use dry pinto beans if preferred). Next add the cubed sweet potatoes and the kale. Reduce heat to simmer and cook with the lid on the pot until the lentils and rice are soft. Stir periodically as you check on the stew’s progress.

Once the lentils and rice are nearly done it’s time to add the lemon juice, balsamic vinegar, and brown sugar, along with salt and pepper to taste.

Heat the oven to 425° F. In a large bowl, toss cubed bread with a few tablespoons of olive oil, parmesan cheese, and garlic powder. Arrange on a baking sheet and cook until golden brown and crunchy, flipping them halfway through the cooking time to brown on both sides. I cooked them for about 10 minutes.

Serve garnished with the garlic croutons, a spoonful of labaneh or greek yogurt, chopped parsley, and another splash of balsamic vinegar if desired.

I’m looking forward to eating this hearty, nutritious dish throughout the week. I hope you find it as delicious and sustaining as I do.

Enjoy!

Tasty Tofu Scramble

Tofu

Scrambled tofu that tastes like scrambled eggs — only better? Sounds almost too good to be true. Happily, the recipe that I discovered last week is not only real, but easy to make. One block of tofu will make enough for four people — or a great breakfast four days in a row, which is how I enjoyed it. Scrambled tofu reheats perfectly in the microwave, so it’s also a great dish to make ahead.

One of the things that makes this so exciting is Kala Namak, a mineral-rich black salt from the Himalayas. It’s a go-to for vegans seeking egg flavor without the eggs, and a popular condiment in many Indian chutneys and snacks. Famous for its pungent, sulfurous aroma, the first time you get a whiff of it you may have doubts. Keep going! The terrible stink-bomb smell will dissipate upon cooking. It’s worth it. Your finished dish will be delicious.

As I often say, my favorite way to cook is to have time-intensive staples prepped and waiting in my fridge. (Favorites are caramelized onions, a pot of farro, and roasted vegetables.) With these basics at hand, it’s easy to freestyle on a whim. This scrambled tofu is now on that list of foundational necessities. It’s phenomenal dressed up with herbs, onions, and vegetables, as the mood and occasion inspires. It’s also great on toast, in a pita, rolled up in a tortilla, or all by its lonesome, without any carbs at all. The last time I made it, I added pan fried red peppers with lots of cumin and thick slices of avocado

As an “almost vegan” for just two months, I have a lot to learn. But one thing I knew from the start is that I don’t want to eat a lot of processed products that simulate meat, eggs, or dairy. I’d rather just celebrate the beauty and tastiness of plants, and learn how to cook them in exciting new ways. However, this dish really does taste amazingly like scrambled eggs. Flavored with brewer’s yeast, turmeric, garlic powder, onion powder, paprika, red pepper flakes, black pepper, salt, and Kala Namak, in a tahini and oat milk base that makes the tofu super creamy, I’d argue it’s even better.

It’s ironic. The best scrambled eggs I’ve ever had aren’t really eggs at all.

Second-Helping Green Beans

Vegetables

People often ask me why I mow my lawn with a push-mower. One of the reasons I offer (aside from the fact that it’s not annoying like the sound and smell of a gas-mower), is that I work up a serious appetite using the thing — and I often come up with some fun meal ideas. Today was no exception. I had a big bag of green beans that needed to be used, and my preferred method for cooking those is always in a wok with peanut oil and a heavy dose of minced garlic. What I was less certain about was what was going to accompany them.

After pushing the mower to and fro for almost an hour, brown rice sounded pretty fantastic. I recently spied a shoyu-vinegar sauce in Bryant Terry’s Vegetable Kingdom, so I decided to try that as a drizzle over the top. The sauce is simple, simple: equal parts shoyu and rice wine vinegar with a dash of sesame oil, some hot chili flakes and brown sugar to taste.

It’s crazy how something with so few ingredients can add so much punch to steamed rice and stir-fried beans. I mean wowza! It’s the kind of sauce that one could develop a serious craving for in no time flat. And I did, in fact, have two heaping helpings of this meal, largely because the sauce just sparks some kind of elation. I was eating my meal alone, but despite experiencing this taste sensation solo, I wanted to shout out: “Damn, this is good.” So, I did because why not?

Usually when I cook, I’ll incorporate leftovers from a previous meal. Today, I tossed in a bit of the next-level tofu that I’d made a few days back. I didn’t have enough to really impact the flavor of the beans, and honestly that’s probably for the best given the spicy jerk profile. But I did feel virtuous for using up the last scrap of that dish without it going to waste.

Green beans and brown rice with a shoyu-vinegar sauce is a solid, low-cost, healthy meal that makes a great main or a satisfying side. As I write, I’m still thinking about ways that I’ll use the remainder tomorrow. The first thing that comes to mind is to serve it with some beautiful portobello mushrooms pan fried alongside a cornmeal hush puppy or two.

Fried Not-So-Green Tomatoes + Smoked Shoyu

Vegetables

My absolute favorite thing on a leisurely Sunday morning is to challenge myself to use up vegetables and other items that have lingered too long on my counter or in the crisper drawer. This feels especially fun if the cooking is impromptu, from-the-hip, and possibly inspired by something I’ve read about or seen, but never tried. Today’s experiments include frying up a big beautiful tomato that I bought nearly three weeks ago at the Soulard Market shortly after moving to St. Louis.

When I bought the tomato it was vivid green. Seeing it in the market stall, my mind immediately flashed to Fanny Flagg’s Fried Green Tomatoes at the Whistle Stop Cafe. I’d never made fried green tomatoes, nor read the book, but I vowed to do both. In classic fashion, time slipped away. The book sits unread, and the tomato eventually turned red. Happily, it remained firm. So, today was the day that it finally found its way to the frying pan.

How to Cook Fried Green (Or Not-So-Green) Tomatoes

2-3 Green Tomatoes
2 beaten eggs
1C Panko (Bread Crumbs)
1/8C Olive Oil
Black Pepper
Smoked Shoyu

Coat a cast iron skillet with a thin layer of olive oil. As I was prepping my tomatoes, I heated the oiled skillet on a medium flame. (While many recipes recommend as much as a 1/2 cup of vegetable oil, I found that much less gave me a good result.)

Cut the tomatoes in thick slices, dredge in egg, and coat in breadcrumbs. Place gently in the hot oil and cook for about two minutes on each side, or until a crispy crust forms. Add black pepper to taste. (Since I’m serving these with smoked shoyu, which is salty, I’m holding off on additional salt.)

Serve with a scoop of cottage cheese, some chopped flat-leaf parsley or cilantro, and a dash of smoked shoyu. The Japanese oak used to craft this soy sauce lends a robust, umami-rich smoked flavor.

My first thought when I took a bite of the hot, crunchy tomato with a forkful of the creamy, full-fat cottage cheese (infused with umami goodness) was that it was strangely reminiscent of the flavor of a bacon-heavy BLT. Since I no longer eat meat, unless I’m a guest at someone’s home, I haven’t made a BLT in a few years. But, the memory is fresh in my mind. The crispy breaded tomatoes with shoyu, which so powerfully conjured bacon, was surprising, and incredibly delicious.

After finishing my lunch, I decided to research other fried green tomato recipes. Most seemed to coat their tomato slices in flour, then egg, followed by a mix of cornmeal and flour. I’ll try that method next time, but was very happy using Panko. I decided on a side of cottage cheese because I’ve been looking for ways to get more protein in every meal, and a half-scoop has 11 grams.

Easy, quick, and yummy, this is a treat that I predict will be on constant repeat in my kitchen. Maybe next time I’ll even try it before the tomatoes change color.

Roasted Cauliflower

Vegetables

While I will always love printed cookbooks, it’s hard to deny the inspiration I get from the thousands (millions?) of influencers, chefs, food photographers, and stylists online. Lately, I’ve really been enjoying Vegan Challenge 4 U where I recently found a fabulous recipe for roasted cauliflower with a golden drizzle (tahini, lime juice, maple syrup, water). If you enjoy dishes that have tremendous eye appeal, major health benefits, and are foolproof and delicious, this is one you need to try right away.

I made it today for lunch and ate the entire head of cauliflower in one sitting — no regrets! Cauliflower is loaded with many nutrients and plant compounds that are good for your health. And, a medium-sized head of cauliflower has 12g of fiber. (The recommended daily fiber intake for women is 25g and 38g for men.) Apparently most people in the U.S. only get about half of that amount, which is a shame because sufficient fiber intake is good for gut health, regulates blood sugar, and so much more.

However, the health benefits aren’t the thing that will be on your mind when you whip this up for lunch or surprise guests at your next dinner party. The main thing you’ll be thinking is: “OMG this is bomb!” I also love how it’s a great example of culinary alchemy in that it transforms a frequently maligned and unloved vegetable and turns it into the much-loved star of the show.

Tender and buttery on the inside, golden brown and slightly crispy on the outside. All it needs is a drizzle of high-quality olive oil, some salt, and pepper. The golden drizzle sauce that I made today takes it over the top, but you can skip it if you are worried about calories or trying to avoid refined sugar.

After such a satisfying lunch, I do what I always do after cooking a new dish: I research more ways to celebrate the key ingredients. Wow. There are so many ways to prepare cauliflower. I was reminded how I went through a big phase a few years ago, where I obsessively made cauliflower pizza crust almost every week. The hype is real: it’s good! It does, however, take some effort. So after my initial love affair, I turned my attention elsewhere.

Today was a good reminder to make cauliflower a regular item on my shopping list. I also learned that this vegetable is often paired with black olives in a variety of Mediterranean dishes, as in this roasted cauliflower salad with anchovies, olives, and capers. Mmmmm. I can’t wait to go shopping so I can snag all of the ingredients and give it a spin.

Happy Cooking!