Dahl Makhani (curried bean and lentil dal)

A very flavorful dal, served with savory rice. Excellent on the second day with an egg on top.

2 Tbsps mild oil

1 medium onion (6oz/170g) chopped

3 garlic cloves, minced

1 Tbsp fresh ginger, finely grated 

1 jalapeño pepper, seeds and membranes removed, minced (or a pinch of red pepper flakes)

1 ½ tsp garam masala

1 tsp fennel seeds

½ tsp ground cumin 

½ tsp ground coriander 

1 tsp salt 

Ground black pepper

1 can (14oz/398mL) diced tomatoes, with their juices

1 cup uncooked French lentils

19oz/540mL cooked pinto beans, rinsed and drained 

5 cups water or light vegetable stock

1 bay leaf

2 lightly bruised cardamom pods

1 Tbsp lime juice, plus additional lime wedges for serving

Serve with:

Plain yogurt

Chopped fresh cilantro

Lime wedges

1. In a large pot heat the oil and gently cook the onion for about 5 minutes, until just softening.
2. Add the ginger and jalapeño and cook for another minute.
3. Finally include the garlic and cook for about a minute or until fragrant.
4. Stir in the garam masala, fennel seeds, cumin, coriander and salt. Season generously with black pepper. Cook, while stirring, for 1 minute.
5. Add the tomatoes and cook for about 5 more minutes, stirring, or until they soften and start to fall apart. 
6. Add the lentils, water or broth, bay leaf and cardamom pods. 
7. Bring to a simmer and continue cooking, uncovered,  until the lentils are tender. Stir occasionally. About 35 minutes or until the beans and lentils are very thoroughly cooked.
8. Add the beans and cook another 10 minutes.
9. Remove the bay leaf. 
10. Either mash roughly with a potato masher or ricer, just enough to thicken the broth OR; transfer 2 cups of the mixture to a blender and process until smooth, being careful to avoid the hot steam escaping from the blender lid. Transfer the blended mixture back to the pot and stir to combine. 
11. Add the lime juice and adjust the seasoning. 
12. Serve in bowls.
13. Pass around the yogurt, chopped cilantro and lime wedges. 

NOTE: Good make-ahead dish, the flavors mellow very nicely. Very good as a lunch with a soft fried egg or a soft poached egg on top.

Ham and bean soup

A hearty, flavorful soup great to use up leftover ham.

1 lb. dry soup beans (or 2.5lbs canned)
3 Tbsps. oil (leftover fat from the skimming when boiling a ham is choice)
1 onion (6oz/170g) chopped
4 carrots (12oz) chopped
3 garlic cloves, finely chopped
6-8 cups chicken stock
OPTIONAL: ham bone
(14oz/398mL) diced tomatoes
1 bay leaf
1 tsp dry oregano

1 tsp dry basil

1 tsp dry thyme 

a generous pinch of hot pepper flakes
1/4 tsp black pepper, to taste
2 cups (5oz/150g) shredded cabbage or kale
2 to 3 cups (350-400gr) diced cooked ham
1 tsp salt, to taste

1. Soak beans overnight then rinse.
2. In a large soup pot sauté the onion and carrots in the oil for 4-5 minutes or until the onion starts to soften. Add the garlic and sauté one more minute.
3. Add the beans, the chicken stock, the ham bone, the tomatoes, bay leaf, herbs and pepper. NOTE: if using kale, add at this point.
4. Bring to a boil then reduce and simmer, covered lightly, for 90 minutes or until the beans are soft.
5. Add the ham and cabbage (if using) and cook for 15-20 minutes more. Adjust the seasoning. Discard the bay leaf and serve.

Zuppa di pasta e fagioli

Hearty and warming. I usually don't like pasta that get all fat and soggy, but in this soup it actually works. The starch from the pasta cooking in the soup makes the broth wonderfully silky, and the soft pasta works well with the beans. This is a quick weekday version, but there's a more involved, slower version that makes the beans much more flavorful.

Number of portions: 6 servings
Serving size: ~550 g
Calories per serving: ~395 kcal (reduced from ~430)

1 Tbsp. olive oil, plus more for drizzling

2-3 slices bacon (35-50gr), cut into lardons 

5 cloves garlic, smashed

1 small onion (4oz/114g) roughly chopped

¼ tsp red pepper flakes, or more to taste

½ tsp fennel seeds

5 fresh plum tomatoes (10oz/285mg) or ½ canned, diced 14oz (398mL) 

2 lb. 5 oz cooked beans like pinto or romano or cannellini 

6 cups water (only 3 cups if using cooked beans)

6 cups light beef broth (1 Tbsp Better Than Bouillon)

2 bay leaves

1 piece parmesan cheese rind (30 to 40g)

1 tsp salt, to taste

1 sprig finely chopped fresh rosemary

1/3 cup (43g) grated parmesan, and more for topping

8oz/230g small pasta such as shells or ditalini or orzo

1 bunch (4 to 8oz) mustard leaves, ribs sliced thin, leaves chopped (can subst. kale and/or chard)

¼ cup roughly chopped fresh parsley

2 Tbsps. olive oil, plus more for drizzling

1 to 2 tsps white wine vinegar to drizzle on top

Lots of freshly ground pepper

OPTIONAL - Fresh Croutons

1. Render the lardons in a large soup pot (it makes lots of soup) until lightly brown and crispy. Remove all but 1 Tbsp of fat and add the olive oil. This is to increase heart-healthy practices. If it isn't a concern for you, keep the bacon fat and never mind the rest.
2. Add the garlic, onion, red pepper flakes and fennel seeds. Cook until the onions soften.
3. Stir in the tomatoes and cook until they start to release their juices. If using canned tomato, cook until they start to break down.
4. Add the beans, water, broth, bay leaves and parmesan rind and stems cut away from the greens. Bring to a boil, then reduce to a simmer and cook, uncovered, until the flavors soften and blend, about 20 to 30 minutes.
5. Return the soup to a boil and add the kale/chard leaves and the pasta and cook until the pasta is cooked. (NOTE: if using mustard greens, they are more delicate and cook more quickly. Wait until pasta is cooked and water level is correct, then add and cook for about 5 minutes.)
6. The soup should be thick and creamy; if too thick, thin with water until you get the consistency you want.
7. Remove the bay leaves and parmesan rind; add the salt, rosemary, the grated parmesan, parsley and remaining 2 Tbsps. olive oil. Adjust seasoning to taste. Top with more olive oil and parmesan and a few grinds of black pepper. Optional is a drizzle of white wine vinegar per serving.
8. Optional 'croutons'. These are not true croutons, just a quick and dirty version. Figure for 1 slice per bowl of soup. Double toast some bread until pretty dry (but not completely), butter while hot, and chop up with a knife. Garnish each bowl of soup.

Chickpea Curry

I try to eat locally as much as possible, focusing mostly on foods that can potentially be grown where I live (currently the West Coast of Canada). I even have started some experiments with growing ginger. There are however some items I know I won't ever, conceivably, be able to grow here. But I rest on a part of human history that is age old, which is the spice trade. We've been moving tasty bits of vegetable matter around for a long, long time.

1 cup (328gr) dry chickpeas (3 cups cooked, approx 700g)

1 tsp salt

4 Tbsps. light vegetable oil

1/2 tsp black mustard seeds

1/4 to 1 tsp dried chilli flakes (or 1 to 4 dried chillies)

3 cloves

1/2 cinnamon stick

Optional : 1/8 teaspoon asafoetida (hing)

1 medium onion (6oz/170g), peeled and finely diced 

3-4 pressed garlic

1" fine grated ginger

2 Roma tomatoes (6oz/170g), pureed (fresh preferred, canned ok) 

Dash ground allspice

1 tsp ground coriander

1 tsp ground cumin

1/2 tsp turmeric

1/2 tsp generic curry powder

1/4 tsp cayenne (or less - it is very hot)

1/4 cup or more water, or vegetable or chicken broth

1/2 tsp garam masala

2-3 Tbsps. finely chopped cilantro (optional)

1. Soak the chickpeas in plenty of water overnight.  Bring fresh water to a boil, add drained chickpeas, simmer until soft.
2. Heat oil in a wide sauté pan (pan should be at least 3″ deep) on med-high heat. Add mustard seeds, chillies, cloves, and cinnamon stick and Optional asafoetida. Fry for about 1 min or until fragrant.
3. Turn down the heat and add onions to the pan and cook until onions soften and become translucent. Add garlic and ginger and cook for 1-2 mins.
4. Add tomatoes to the pan, stir well, and then add allspice, coriander, cumin, turmeric, cayenne.
5. Cook for 5 minutes, mixing well (if using canned tomato, cook longer, until the tomato softens and starts to come apart). Add garam masala and beans. Cover and simmer on low for 20 mins, stirring occasionally. Add liquid (water or broth) to get desired sauciness (should be a bit on the thick/dry side).
6. Mash a quarter of the chickpeas and return to the pot and mix in to thicken what liquid there is.
7. Turn off heat, garnish with cilantro, and serve over rice, or with flatbread, parathas, or naan.

Barley Kichadi

Number of portions: 6
Serving size: ~345 g per portion
Calories per serving: ~360 kcal
Speed: Everyday Dish (moderate hands-on, simmering long enough to tenderize)
Experienced cook (active time): 25–30 min
Novice cook (active time): 35–45 min
Total elapsed time: 1hr 30 min
LHSS Score: 9.0 / 10

1 cup pearl barley  (soaked for an hour then drained)

½ cup yellow mung dal OR red lentils

2 Tbsps mild veg oil or ghee 

½ tsp mustard seeds 

½ tsp cumin seeds  

1 onion (6oz/170gr) finely chopped 

Zest from 1 lime OR fresh lemon balm OR curry leaves

A pinch of asafoetida (aka hing)

½ inch fresh ginger, grated or chopped finely

3 to 4 green chillies, chopped finely

¼ tsp turmeric powder 

2 tomatoes (10 to 15 oz) finely chopped (or 14oz/398mL canned)

1 medium carrot (~4 oz/115 g), peeled and diced small

3 cups water 

1 tsp+ of salt, to taste

Chopped coriander leaves for garnishing

4 oz (115 g) chard, roughly chopped

2 Tbsps. lemon or lime juice 

Optional topping: 1 tsp toasted pumpkin seeds per serving (~6 tsp total)

1. Soak barley and pulses for at least 1 hour in plenty of water. Drain before using. 
2. Heat ghee in a large saucepan over medium flame.
3. Add mustard seeds and cumin seeds. When they pop, add chopped onions and sauté.
4. Add lime zest or other option, along with hing, ginger, green chillies and turmeric. Stir fry for up to 2 minutes, or until onions become translucent.
5. Add chopped tomatoes and cook until the tomatoes have broken down and the oil begins to separate slightly from the mixture.
6. Add the soaked barley and pulse of choice and mix well. 
7. Add 3 to 4 cups of water and the salt. Allow the water to come to a nice boil.
8. Lower the heat and cover to cook.
9. Cook for 50 minutes to an hour or until the barley is well cooked and the water is fully absorbed.
10. Add the chard and cook another 10 minutes.
11. Add more water if required, if you feel the barley is not cooked enough. 
12. Remove from heat and serve, sprinkled with lime or lemon juice and garnished with chopped coriander leaves.
13. Serve barley khichdi with yogurt or as it is.

Smoky Red Lentil Stew

I suppose we like spicy dishes. This one comes out mildly spicy (to our taste), but you may want to reduce or omit the hot sauce if you want to try it and if you don't like spicy. The required spicy ingredient is the chipotle. The smokiness of the pepper is what makes this dish so delicious. It is particularly well paired with the Cornmeal Spoon Cakes.

Servings : 4 to 5

1 Tbsp mild vegetable oil
1 onion (6oz/170g) diced
4 cloves garlic, minced
3 to 4 carrots (12oz) diced

¼ tsp baking soda
1½ tsps. chilli powder
1 tsp cumin
2 cups (14oz/400g) red lentils
4 cups broth

10 to 15 dashes hot sauce

1 to 2 Tbsps. adobo sauce from the can of chipotle

14oz (398mL) diced tomatoes 
1 minced canned chipotle in adobo
1 tsp salt
1 lime, juiced
½ bunch cilantro, chopped
OR
½ bunch parsley

1. Sauté the onion and garlic in a large pot with oil until soft and transparent.
2. Add the carrot and continue to sauté for a few minutes more, or just until the carrot begins to soften.
3. Cut open the chipotle, remove the seeds and mince.
4. To the carrots and onions add the chilli powder and cumin. Stir to combine. 
5. Add the lentils and the broth, bring to a boil then simmer for about 10 minutes or until the lentils start to soften but aren't breaking down yet.
6. Add the diced tomatoes and their juices, the chipotle peppers, and the hot sauce.
7. Uncover and simmer until the liquid reduces. You should be able to serve it on a plate without extra liquid seeping out. Notice that at this point the lentils will have started to break down and stick to the bottom of the pot. You can either place a diffuser under the pot or stir frequently to prevent sticking and scorching. 
8. Stir in the salt, cilantro and the juice of the lime. Adjust the seasoning and serve with a bottle of hot sauce for anyone who would like it spicier.

Black Bean Chocolate Chilli

I first made this while cooking at the Coming Home Café in New Westminster BC. It got a lot of attention, and I had people try to guess the ingredients. The funny thing was that the one ingredient most people didn't get were the red bell peppers... don't know why, it just is. The chocolate can be substituted with cacao powder and sugar, to taste; a 2 to 1 ratio should work, start with 1 Tbsp cacao and ½ Tbsp sugar and add to your taste.

2 Tbsps olive oil
1 large onion (10oz/285gr) chopped
4 garlic cloves, minced
1 stalk celery (50g) sliced
1 jalapeno chilli, minced (or more, for more heat)

1 red bell pepper
1 Tbsp ground cumin
2 tsps oregano
½ tsp cinnamon
a pinch of ground cloves
1 tsp ground coriander
2 Tbsps chilli powder
½ tsp pepper
1 tsp salt
2 x19oz cans black beans WITH the liquid
14oz (398mL) can diced tomatoes
1 Tbsp fresh lime juice
1 Tbsp soy sauce
1½ oz (about ¼ cup) 70% chocolate, grated

- OR 2¼ tsp cocoa powder 1¼ tsp sugar
Cheddar cheese, Sour cream, Scallions, Fresh Cilantro

1. Heat the oil in a soup pot and add onion and garlic; sauté until the onion becomes soft. Add the celery, chilli and bell pepper. Adjust the heat; cover and cook another 5 minutes.
2. Turn heat down to lowest setting and add the spices. Cook for 1 to 2 minutes, until spices are fragrant, stirring occasionally to prevent burning (ground spices can quickly burn. If the pan gets too dry add a little liquid from the diced tomatoes or some water)
3. Add the beans, the tomatoes, lime juice and soy sauce. Increase heat until you get a bit of a boil, then reduce to a slow simmer. Simmer for as long as you want, but it is ready in about 10 minutes, when the liquid starts to thicken.
4. Stir in the chocolate, adjust the seasoning and serve.
5. Top with Cheddar cheese, Sour cream, Scallions, Fresh Cilantro.

Tuscan Bean Stew

It may be a little premature for me to post this recipe because I've only made it once. When I made it I didn't want to wait to soak the beans and cook them, so I used two cans of white kidney beans instead, and it was delicious. This means I don't know which version is better - with the dry beans or the canned beans or if they're both just as good as the other. Thanks Cook's Illustrated for the base recipe!

Part 1 - the beans

Salt

1 lb dried cannellini beans (about 2 cups), rinsed and picked over (OR two cans canned beans)

Part 2 - the mushrooms
1⁄2 oz dried porcini mushrooms
1⁄2 cup water (save to add to the soup)

Part 3 - stage 1 of the soup
1 Tbsp extra virgin olive oil plus extra for drizzling
1 large onion, chopped
2 ribs celery, cut into 1⁄2" pieces
2 carrots, in 1⁄2" pieces
8 garlic cloves, crushed
4 cups water
3 cups broth
2 bay leaves

Part 4 - stage 2 of the soup
14oz (398mL) can diced tomatoes
1 medium bunch kale or collard greens (about 1 pound), stems trimmed, leaves chopped into 1-inch pieces)
1 sprig fresh rosemary

Part 5 - serving
Ground black pepper
Grated Parmesan cheese

1. Dissolve 3 tablespoons salt in 4 quarts cold water in large bowl or container. Add beans and soak, at room temperature, for at least 8 and up to 24 hours. (Soaking the beans in salt water overnight helps them cook up creamy, with tender skins.) Drain and rinse well.
2. Adjust oven rack to lower-middle position and heat oven to 250°F. (Cooking the beans at a near-simmer in a 250°F oven leads to fewer exploded beans in the finished stew.)
3. Pour 1⁄2 cup boiling water in a small bowl and add dried mushrooms. Let stand until mushrooms soften, about 5 minutes. Lift mushrooms from liquid with fork and mince. Strain liquid through fine-mesh strainer lined with paper towels into medium bowl. Set mushrooms and liquid aside.
4. Heat oil in large Dutch oven over medium heat until shimmering. Add onion, celery, and carrots. Cook, stirring occasionally, until vegetables are softened and lightly browned, 10 to 16 minutes. Stir in garlic and cook until fragrant, about 1 minute. Stir in remaining 4 cups water, broth, bay leaves, soaked beans, and reserved mushrooms and cooking liquid. Increase heat to high and bring stew to simmer. Cover pot, transfer to oven, and cook until beans are almost tender (very centre of beans will still be firm), 45 minutes to 1 hour.
5. Remove pot from oven and stir in tomatoes and greens (the acid in tomatoes can interfere with the beans’ tender texture. Add them toward the end of cooking, after the beans have already softened). Return pot to oven and continue to cook until beans and greens are fully tender, 30 to 40 minutes longer.
6. Remove pot from oven and submerge rosemary sprig in stew. Cover and let stand 15 minutes. Discard bay leaves and rosemary sprig; season stew with salt and pepper to taste. If desired, use back of spoon to press some beans against side of pot to thicken stew. Serve, sprinkled with Parmesan cheese and lightly drizzled with olive oil.

Chilli con Carne

For the moment, I'm essentially saving this from Cook's Illustrated. This was one of the recipes I'd lost when our computers were stolen. I'll have to go through the whole process of figuring out what I'd changed. One thing I remember is that I skipped the thickening part with the Masa Harina.

Serves 6.

To ensure the best chilli flavour, I recommend toasting whole dried chillies and grinding them in a mini-chopper or spice-dedicated coffee grinder, all of which takes only ten (very well-spent) minutes. Select dried chillies that are moist and pliant, like dried fruit. Count on trimming one-half to a full pound of waste from your chuck roast, so start with a four-pound roast to end up with three to three-and-a-half pounds of beef cubes. For hotter chilli, boost the heat with a pinch of cayenne, a dash of hot pepper sauce, or crumbled pequin chillies near the end of cooking. Serve the chilli with any of the following side dishes: warm pinto or kidney beans, corn bread or chips, corn tortillas or tamales, rice, biscuits, or just plain crackers, and top with any of the following garnishes: chopped fresh cilantro leaves, minced white onion, diced avocado, shredded cheddar or jack cheese, or sour cream.

3 Tbsps. ancho chilli powder or 3 medium pods (about 1/2 ounce), toasted and ground (see illustrations below)

3 Tbsps. New Mexico chilli powder or 3 medium pods (about 3/4 ounce), toasted and ground

2 Tbsps. cumin seeds , toasted in a dry skillet over medium heat until fragrant, about 4 minutes, and ground

2 tsps. dried oregano , preferably Mexican

7 1/2 cups water , divided

1 beef chuck roast (4-pounds), trimmed of excess fat and cut into 1-inch cubes

2 tsps. table salt , plus extra for seasoning

8 oz. bacon (7 or 8 slices), cut into 1/4-inch pieces

1 medium onion , minced (about 1 cup)

5 medium cloves garlic , minced

4 - 5 small jalapeño chillies, cored, seeded, and minced

1 cup 14oz (398mL) crushed tomatoes (canned), or plain tomato sauce 

2 Tbsps. lime juice from 1 medium lime

5 Tbsps. masa harina or 3 tablespoons corn starch

Ground black pepper

1. Mix chilli powders, cumin, and oregano in small bowl and stir in 1/2 cup water to form thick paste; set aside. Toss beef cubes with salt; set aside.
2. Fry bacon in large, heavy soup kettle or Dutch oven over medium-low heat until fat renders and bacon crisps, about 10 minutes. Remove bacon with slotted spoon to paper towel-lined plate; pour all but 2 teaspoons fat from pot into small bowl; set aside. Increase heat to medium-high; sauté meat in four batches until well-browned on all sides, about 5 minutes per batch, adding additional 2 teaspoons bacon fat to pot as necessary. Reduce heat to medium, add 3 tablespoons bacon fat to now-empty pan. Add onion; sauté until softened, 5 to 6 minutes. Add garlic and jalapeño; sauté until fragrant, about 1 minute. Add chilli paste; sauté until fragrant, 2 to 3 minutes. Add reserved bacon and browned beef, crushed tomatoes or tomato sauce, lime juice, and 7 cups water; bring to simmer. Continue to cook at a steady simmer until meat is tender and juices are dark, rich, and starting to thicken, about 2 hours.
3. Mix masa harina with 2/3 cup water (or corn starch with 3 tablespoons water) in a small bowl to form smooth paste. Increase heat to medium; stir in paste and simmer until thickened, 5 to 10 minutes. Adjust seasoning generously with salt and ground black pepper. Serve immediately, or preferably, cool slightly, cover, and refrigerate overnight or for up to 5 days. Reheat before serving.

Chicken Stew

This is a good quick meal. You can use crushed tomatoes instead to shorten the cooking time.
TIP: To prevent white meat cooked in a broth from going stringy, make sure that the vegetables are underneath, in the liquid, and the meat is on top, above the liquid, when adding the vegetables and meat, so that the meat cooks more gently.

2-3 Tbsp grapeseed oil
1 large chopped onion
14oz (398mL) can diced tomatoes
2 cups chicken broth OR 2 cups white wine
1-2 cloves minced garlic
1 tsp. thyme or a couple of fresh sprigs
1 bay leaf
1 tsp. salt
1/2 tsp. pepper
2 medium potatoes, diced
3 carrots, sliced
2 stalks celery, diced (optional)
2 chicken breasts, chopped

1. Heat the oil in a soup pot and sauté the onions for 2 minutes.
2. Add the tomato, broth (or wine), garlic, thyme, bay leaf, salt and pepper. Bring this mix to a boil and let simmer until the tomatoes cooks.
3. Add the potatoes, carrots, (celery if using). Layer the chicken on top - apparently it cooks better if it isn't braising in the liquid (see TIP).
4. Simmer until the vegetables are done, about 30 minutes.