Search

RSS Feed Facebook Flickr Twitter

Vegetarian

Recipe

This is a very healthy vegetarian dish full of Mediterranean flavor. Freekeh is wheat that has been harvested while still very young, and thus is very high in protein, vitamins, and minerals. It has a slightly smoky flavor due to the way the wheat is processed after harvest, so it pairs well with mellow flavors, such as beans and chicken. This recipe calls for cooking the beans from scratch, but you can also use canned garbanzos for a faster version.

For the Garbanzos:

½ cup dried garbanzo beans, soaked at least 4 hours

1 bay leaf

1 clove garlic

1 sprig thyme

a few black peppercorns

 

For the Pilaf:

2 tablespoons extra virgin olive oil

¼ cup yellow onion, small dice

¼ cup carrot, peeled, small dice

¼ cup fennel, small dice

2 cloves garlic, crushed

pinch of cinnamon

½ teaspoon ground coriander

¼ teaspoon ground cumin

1 cup freekeh, rinsed and soaked for 30 minutes

2 cups vegetable broth

 

Short Sauce:

1 ½ cups fresh cilantro, rinsed and roughly chopped

1 cup parsley, rinsed and roughly chopped

1 sprig mint, leaves roughly chopped

½ cup pinenuts, lightly toasted

1/3 cup extra virgin olive oil

1 teaspoon lemon zest

Juice of 1 lemon

Salt to taste (about ¼ teaspoon)

For the Garbanzos:

Drain the garbanzos of their soaking liquid.
Place in a medium sized pot and cover with about 3 cups fresh water. Add the rest of the ingredients (you can place them in a bouquet garni bag if you want) and bring the water up to a boil. Simmer until the garbanzos are cooked through. Drain, remove the aromatics, and set aside.

To Prepare the Pilaf:
Heat up the olive oil in a medium sized pot. Sweat the onion, carrot, fennel, and garlic until the onion and fennel appear translucent. Add the spices and a pinch of salt, and stir for another minute or two. Drain the freekeh of its soaking liquid and add it to the pot. Stir everything together so that the freekeh is well integrated, and cook for about 2 minutes, stirring gently. Pour over the broth and bring to a simmer. Cover the pot and let cook for 30 minutes. Add the garbanzos and continue to cook for another 5-10 minutes, or until the liquid has been absorbed and the wheat is cooked through. Keep in mind that these are wheat berries, so they will have a slightly chewy texture and will not be completely soft.

Make the short sauce by blending all of the ingredients together until coarsely chopped, you do not want a smooth puree. Spoon a bit of the sauce into the pot and stir to combine. Serve while warm.

Serves 4. 

Recipe

This sandwich does not have specific instructions, just adhere to the basics: buy a good focaccia bread, use the olive paste sparingly in comparison to the lebne, and just throw in a few mint sprigs.

Focaccia

Lebne (a Lebanese strained yogurt-cheese)

Olive Paste (or sliced black olives)

Fresh mint leaves


Spread a thin layer of olive paste on one slice of the bread.  Spread a thick layer of lebne on the other, and top with a few mint leaves.  Top with the olive-lined slice and close. 

Enjoy!

This sandwich is inspired by one we used to eat in Beirut. The combination of lebne, olives, and mint is simple, yet perfect. This is an easy snack to put together. Slice it in thin strips or squares to serve at a cocktail party.
Recipe

These are attractive and light, making them perfect for a healthy weeknight meal. We like the De La Estancia brand of organic polenta, which is made in Argentina.  http://delaestancia.net/

3 cups broth + 1 tablespoon olive oil

1 cup quick cooking polenta

1 baby eggplant

1 jar roasted red peppers

4 tablespoons zeytin ezmesi or another olive tapenade

Olive Oil

a few shards of Parmesan or Pecorino cheese

Bring the broth and oil to a boil, and stir in the polenta.  Whisk until thick.  When the mixture is thick, pour it into a square baking dish, loaf pan, or 2" baking tray lined with wax paper.  Smooth over the top to distribute evenly and allow to cool.  When completely cool and set, flip onto a cutting board, remove the paper, and slice into squares.  The best would be to have 4 thick squares, but you should just make-do with what you have in your kitchen. 

Meanwhile, slice the eggplant across horizontally into 1/2" thick rounds.  Brush lightly with olive oil and bake in a 400 degree oven for 20 minutes, turning over half way through. 

Heat up a couple tablespoons of olive oil in a grill pan (or saute pan if you don't have), and grill the polenta squares on each side.  Top each with a thin layer of olive paste, baked eggplant, a layer of roasted pepper, and a couple shards of cheese.  You can bake these if you want the cheese melted, but we like them as is also. 


Makes 4 polenta squares. 

Note: You can buy Turkish olive paste from http://www.kitchencaravan.com/recipe/whole-wheat-rigatoni-olive-paste

 

 

These polenta squares make a delicious, healthy, and easy meal any night of the week. You can buy the roasted red peppers from the store, which along with the jar of olive paste, make it less work for you.
January 15, 2010   |   1 comments
Tags: Entrees, Europe, Healthy, Mediterranean, Vegetarian
Recipe

We came up with this dish one night when all that was in the fridge was a jar of Turkish zeytin ezmesi (olive paste).  Its texture seemed similar to that of pesto, and the results were note-worthy.  This is not so much a recipe, as it is instructions on how to make this delicious pasta dish.  The dark and delicious olive paste is like a poor man's squid ink, but not without being fierce competition. 

To put this together, simply boil 100 g of whole wheat rigatoni per person in boiling salted water for the amount of time indicated on the package. 

Before you drain the pasta, scoop about 1 cup of cooking water from the pot.  Drain the pasta of its water and transfer back into the pot.  Slowly moisten with about 1/4 cup of the reserved liquid, and stir in about 1/4 cup of Turkish olive paste (zeytin ezmesi).  Stir to combine, adding more liquid or paste to have a nice, smooth sauce, without it being too runny.  Season with red pepper flakes and top with Parmesan or Pecorino for serving. 

You can purchase Zeytin Ezmesi from http://www.tulumba.com/storeitem.asp?ic=FB248408BE874.

This pasta is so easy to throw together because it involves very few ingredients. The flavor is like an exclamation point. We chose whole wheat rigatoni for its robust texture, but you can use linguine as well.
Recipe

This salad is called the Gypsy salad because it is a melange of flavors, textures and ideas from around the world.  Blood orange, arugula, and fennel from Europe mix with jalapeno and avocado from Mexico.  Cumin, mint, and dates from the Middle East come into play as well.  Many of these ingredients, like dates, have traveled from their origin, and are now part of new cultures.  It is like us, a gypsy that never stops traveling.  The measurements are not exact, we trust that you add how much you want of each ingredient, and enjoy the journey that it takes you on.

 

Ingredients

1 fennel bulb, trimmed and outer layer removed (if bruised)

1 handful of baby arugula

1 handful of dates, pitted and sliced in quarters

a few kalamata or Moroccan black olives, pitted and sliced

1/4 of a jalapeno pepper, seeded and thinly sliced

1 avocado, halved and pitted

1 sprig of mint

Small handful of parsley

a handful of fresh walnuts, roughly chopped

2 blood oranges (you can substitute regular oranges or cara caras here also)

1 lime (kaffir limes welcome!)

1-2 Tablespoons sherry or rice wine vinegar

2 Tablespoons olive oil

Pinch of cumin and salt

 

Slice the fennel in half lengthwise, and then thinly slice each half horizontally.  Transfer to a bowl and combine with the arugula.

Add the sliced dates and olives. 

Thinly slice the jalapeno.  If you are sensitive to heat, finely mince it, but if you like more of a bite, slice it in small horizontal strips.  You only need a 1/4 of the pepper or so.

Roughly chop or tear the herbs and add to the bowl. 

Keep the avocado meat in the skin and score with a knife in long vertical slices.  Use a spoon to get under the meat and scoop out the slices over the salad bowl. 

For the dressing, zest the oranges and the limes with a zester or microplane over the salad bowl.  You will only need a little bit of the lime zest and about 1/2 of one of the orange's zest.  Slice off the top and bottom of the oranges, removing the skin and pith.  Next place the oranges, one at a time, on the cutting board and slice off the skin and pith (without going to deep!) to reveal each segment.  Working over another small bowl, slice out each orange segment carefully, allowing the juices to fall into the small bowl, and then add the segments to the larger salad bowl.  When you have finished slicing the oranges, squeeze out any excess juice into the small bowl.  Juice the lime into the bowl as well.  Stir in the cumin, vinegar, and olive oil and whisk to combine (you can just do this with a fork). 

Pour the dressing over the salad and toss well. 

Add the crumbled walnuts. 

Serves 2. 

This salad works as an appetizer, but it also goes beautifully on top of grilled fish like tuna or mahi mahi, or atop a grilled chicken breast. 

 

 

 

Recipe

This recipe is a winner all around.  It is warming, healthy, and delicious.  We have made this on several occasions, and have always gotten requests for the recipe.  Feel free to add other vegetables and herbs as you see fit. 

2 cloves garlic

2 scallions

½ medium onion, roughly chopped

1 tablespoon fresh ginger, minced

2 tablespoons virgin coconut oil or creamed coconut*

1 ½ tablespoons curry powder

1/2 teaspoon mustard seeds, toasted and cooled

2 cans lite coconut milk

1 tablespoon tomato paste

2 cups fresh pumpkin, peeled and cubed

1 red bell pepper, seeds removed, medium dice

1 14-ounce can garbanzo beans, drained and rinsed

Garnish: fresh cilantro

Combine the garlic, scallions, onion, and ginger in a food processor. Grind until they form a smooth paste.
Heat up the coconut oil and/or creamed coconut in a medium-sized heavy bottomed pot. Add the paste to the oil and fry for a few minutes on medium-high heat, stirring well.
Add the curry powder to the frying paste and cook for a few more minutes.
Pour in the coconut milk and add the mustard seeds. When the mixture comes to a boil, turn down to a light simmer, and stir in the tomato paste.
Add the pumpkin and red pepper and simmer, covered, for about 20-30 minutes, or until the pumpkin is fork tender.
Stir in the garbanzos and let simmer for a few more minutes.
Turn off the heat and serve over rice, garnished with cilantro.

Serves 4

*Creamed coconut is a Caribbean product that can be found in some specialty markets.

Recipe

We here at Kitchen Caravan love the combination of pomegranates, squash, and cheese.  This is a simple pita pizza that incorporates sweet, salty, and sour flavors together in one place.  It is also a great combination of colors: green, orange, and ruby red. If you cannot find Za'atar, you can still pull this recipe off with the pomegranate, squash, and feta. 

2 whole wheat pitas

2 cups cubed fresh pumpkin

2 tablespoons olive oil

Pinch of salt, pepper, and cumin

¼ cup sheep’s milk feta cheese, crumbled

1 tablespoon prepared za’atar*

2 tablespoons fresh pomegranate seeds

1 tablespoon pitted black olives, chopped

Fresh oregano

Toss the pumpkin cubes with the olive oil, salt, pepper, and cumin and roast in a 375°F oven for 20 minutes, or until fork tender.
Remove from the oven, transfer to a bowl and let cool slightly.
Meanwhile, lower the oven temperature to 300 and toast the pitas until crisp, about 10 minutes. Fork mash the pumpkin and spread over the two pitas. Sprinkle over the crumbled feta and za’atar. Bake in the oven for another few minutes, or until the edges are crispy and the cheese has melted.
Remove from the oven and sprinkle with the pomegranate seeds, chopped olives, and fresh oregano.

Serves 2.

*Za’atar is a Middle Eastern spice blend made with sumac, wild thyme, oregano, and sesame seeds. To prepare it, simply mix extra virgin olive oil with the dried spices and stir.

Recipe

This salad combines the rich artichoke flavor of boiled sunchokes, with the crunch of the raw sunchokes.  The dressing is a simple French-style vinaigrette that we toss with the 'chokes when they are still warm.  Brussel sprout confetti adds texture and color, and the sunflower seeds add crunch. 

For the Salad:

2 cups sunchokes, peeled and boiled until tender (about 4-5 large pieces)

1 cup sunchokes, peeled and rinsed

3-4 brussel sprouts
½ shallot, thinly sliced

2 tablespoons sunflower seeds, lightly toasted

For the Vinaigrette:

1 tablespoon Dijon mustard

1 tablespoon apple cider or white wine vinegar

Juice of ½ lemon

3 tablespoons olive oil

Salt and freshly ground pepper (four pepper blend or white pepper are recommended)

Make the vinaigrette by whisking together the mustard, vinegar, and lemon juice. Season with salt, and then slowly pour in the olive oil, whisking all the time.
Season to taste.

Meanwhile, boil the two cups of peeled sunchokes until just tender, about 10 minutes.
Drain and slice in thin rounds. Slice the remaining 1 cup of raw sunchokes in the same way. Immediately mix with the dressing. Add the shallots and seeds.
Peel the outer leaves off the brussel sprouts, then grate or thinly slice, to create the “confetti” shreds. Add to the salad and toss.
Makes a side for 4 people.

Recipe

1 cup red grapes
1 garlic clove, smashed
1 tablespoon olive oil
1 teaspoon chopped rosemary

Prepare the grapes by slicing them in half.
Heat up the olive oil in a saute pan, and add the garlic.
When the oil is nice and hot, add the grapes and saute briefly for about 1 minute. Reduce the heat and add in the rosemary.
Stir.
When the cut sides of the grapes are slightly brown and the grapes have cooked in their own juices a little, you can turn off the heat and add them to your desired recipe.

Recipe

Toasted bread
1 clove garlic
2 medium tomatoes
2 tablespoons olive oil
Sprinkle salt

Slice the garlic in half. Rub the cut side over the pieces of toasted bread.
Grate the tomatoes using a cheese grater and whisk in the olive oil. Season with salt until it tastes the way you like it.
Spoon a little bit of the tomato mixture over the slices of bread and serve.

This tomato dish really shows off the best of the tomato. We grate fresh heirlooms and stir in olive oil with a pinch of salt. We spoon it on top of crusty bread that has been rubbed with garlic. You will be amazed at how strong the garlic comes through in this dish, even though it is just rubbed on top of the bread lightly.