Coconut Rice and Beans: Recipe #241

We were inspired by a national dish of Belize to make this coconut rice and beans dinner. Belize is a beautiful coastal country in Central America between Mexico and the Caribbean, with jungles and beaches and coral reefs. Not to mention delicious food! Hope you enjoy this little culinary trip to a wonderful new land without having to leave your kitchen.

Thanks to National Foods for global cuisine ideas, and to all of you for being part of our delicious, mindful, planet-saving family! 😍

Ingredients ($5.50 for a potful)

9 small handfuls of dry pinto beans (about 4 cups) – $0.32
5 cloves of garlic, 1 of them crushed – $0.20
1 tbsp coconut oil – $0.55
1 large onion, chopped – $0.50
1/2 bunch kale, chopped – $0.90
1 red pepper, diced – $0.79
1 tbsp minced basil leaves – free from garden
3 mini cans coconut milk (161 mL each) – $1.49
1 1/2 cups dry rice – $0.53
2 cups water – free
Salt and pepper to taste

Directions for Coconut Rice and Beans

1. If you have time, soak the beans in water overnight first. Then, whether or not they’ve been soaked, put the beans in a large pot filled with water. Drop in 4 whole, peeled garlic cloves. Bring the pot to a boil over high heat, then turn the heat down to medium and boil gently for at least 3-4 hours (if dry) or 1 hour (if pre-soaked). When the beans are tender and not crunchy, drain and rinse them in cool water and set aside.

In the same large pot, heat the coconut oil over medium high heat. Add the onions, crushed garlic clove, red pepper, kale, and minced basil leaves. Stir and cook for about 5 minutes until the onions and peppers are soft.

2. Add the beans back into the pot with the vegetables, and season with salt and pepper to taste. Next, add the dry rice, coconut milk, and water. Stir to combine everything thoroughly, and bring back to a boil. Then cover the pot, turn down to medium low heat, and let it simmer for 45 minutes until the rice is cooked and everything has come together nicely into a thick and creamy dish.

Serve the coconut rice and beans with your favorite side dish, or eat it as a complete meal in itself. Enjoy your tropical getaway! 🌴

Sustainability Score (explained here)

  • Time to make: 1 = >3 hours
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Korean Lentils to Melt Your Heart: Recipe #237

I just finished the Plum Village online retreat “Love is the way.” One key insight I received was that whatever we are chasing after is already inside us. What does this have to do with Korean lentils?

Well, we already have what we are looking for, we just need to remove the idea that we don’t have it. Love is effortless if we remove the idea that we are separated and alone. You are not alone, you are not separate from everyone else, we’re all in this together.

In this spirit of love and interconnection, I’d like to share this scrumptious healing recipe for sweet, tangy Korean lentils that was inspired by Sam. They will absolutely melt your heart.

Thanks to you all for being part of our delicious, mindful, planet-saving family!

Ingredients ($2.50 to serve 3-4)

1 1/2 cups water – free
1/4 cup soy sauce – $0.40
2 tbsp brown sugar – $0.06
1 tbsp garlic powder – $0.70
1 tsp ground ginger – $0.28
1/2 tbsp toasted sesame oil – $0.15
1 tbsp canola oil – $0.05
1 small onion, chopped – $0.50
3/4 cup red lentils – $0.51
Cooked rice and corn to serve

Directions for Korean Lentils

1. In a medium bowl, mix the water, soy sauce, brown sugar, garlic powder, ginger, and toasted sesame oil.

In a medium pot, heat the canola oil over medium high heat. Add the onion and cook for about 5 minutes until the onion softens and starts to brown. Next, add the lentils and stir to coat the lentils in the onion loveliness. Then add in the sauce that you mixed together in your bowl. Stir to combine the sauce with the lentils and onions.

2. Cover the pot and cook at a low boil for about 10 minutes. After this time, the lentils will be soft and the sauce will be mostly gone. While the lentils are cooking, make rice as you normally would (I use 2 parts water, 1 part dry rice, then cover and bring to a boil then turn off the heat to let it absorb).

Serve the sumptuous Korean lentils hot in a bowl with the rice and some creamed corn (recipe coming next) or any other vegetable you like. Enjoy this bowl of love and know that you already have everything you need. ❤️

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 1 = <4 servings
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Moroccan Vegetable Tagine: Recipe #235

Today I learned about the Buddhist practice of “no waiting.” It means you don’t have to wait for some future thing to happen in order to find happiness and peace in this present moment, right here and now. Maybe you can be grateful to be alive, and breathing, with a comfortable place to sleep. Or if you make this Moroccan vegetable tagine, it’s pretty much happiness in a bowl. Thanks to Suzy for inspiration!

Hope you enjoy, and thanks for being part of our delicious planet-saving family!

Ingredients ($11 total for a large pot of stew)

3 tbsp olive oil – $0.30
1 onion, peeled and chopped – $0.50
4 garlic cloves, peeled and chopped – $0.15
1 tbsp chili powder – $0.70
1 tsp ground cumin – $0.28
1/2 tsp ground cinnamon – $0.14
1 tsp ground turmeric – $0.28
4 large russet potatoes, peeled and cubed – $0.75
Salt and pepper to taste
1 x 28oz can crushed tomatoes – $2.69
1/3 cup apricot jam – $0.85
2 cups miso ginger broth – $1.00
2 cups cooked chickpeas/garbanzo beans, canned or boiled from dry – $1.58
1 lime, juiced – $0.20
1/4 bag chopped kale – $0.49
Handful of fresh basil leaves, torn up – $1.10

Directions

1. In a large pot, heat the olive oil over medium high heat. Add the onion and stir-fry for 5 minutes to begin to soften the onion. Next, add the garlic, chili powder, cumin, cinnamon, turmeric, salt and pepper. Mix well and stir for another 5 minutes to release all the flavor from the spices as they warm up.

Then add the chopped potatoes, tomatoes, jam, broth, and chick peas / garbanzo beans. Bring to a boil, reduce the heat to medium low, cover the pot, and let it simmer for about 20 minutes until the potatoes are tender.

Finally, add in the kale and lime juice, and simmer for 5 more minutes to wilt the kale.

2. Taste for seasonings. Adjust with salt/pepper/lime juice/brown sugar if needed to make it taste exactly how you want it to taste in this moment.

Serve the Moroccan vegetable tagine hot with a hunk of fresh bread like our crusty two-tier artisan bread, garnish with the torn basil leaves, and enjoy your bowl of happiness. ❤️

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 18/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Pasta with Cheezy Lentil Sauce: Recipe #230

Everyone here loves pasta. But as delicious as it is, I can get bored making the same tomato sauce, beans, and greens variety all the time. So I keep trying to come up with variations that are interesting and totally yummy, like this cashew-cheezy, hearty-lentilly pasta dish of comfort for any family dinner. It’s inspired by Isa Does It‘s Lentil-a-roni.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours, because if we don’t have a planet to live on, nothing else matters.

Ingredients ($9 for a large pot)

3/4 cup raw cashews, soaked overnight in water for extra creaminess – $1.50
1 1/2 cups cooked brown lentils – $0.69
1 1/2 cups vegetable broth – $0.75
2 tbsp olive oil – $0.20
4 cloves garlic, finely chopped – $0.15
1 tsp salt – $0.05
1 tsp oregano, 1 tsp basil – $0.56
Black pepper to taste
28-oz can crushed tomatoes, blended for extra smoothness – $1.59
1 tbsp brown sugar – $0.03
1 tbsp Worcestershire sauce (optional) – $0.10
1-2 lbs green and yellow beans – we picked these free from the farm
1 lb of your favorite pasta – $2.99

Directions

1. Prepare your ingredients. Soak the cashews overnight (or for at least 2 hours) in water at room temperature, then drain the water. This will make the cashews soft and easy to blend.

Cook the lentils according to package directions (I would usually use a 3:1 ratio: boil 1 1/2 cups of water for 1/2 cup dry lentils). Wash and trim your green and yellow beans.

Blend the cashews and vegetable broth together in a blender until it’s very smooth with no chunks.

2. Make the sauce. In a large pan over medium high heat, cook the garlic, salt, oregano and basil together in the olive oil for 2-3 minutes until the garlic starts to brown. Next, add the lentils and mix well. Use a fork to mash up some of the lentils.

Add in the blended tomatoes and cook for about 5 minutes, stirring frequently. Then add in the cashew mixture and keep cooking for 3-5 minutes more until it’s as thick as you like. Taste and adjust for salt/sugar/acid/pepper.

3. While the sauce is cooking, bring a large pot of water to a boil, then add in your pasta. Set a timer according to package directions for how long the pasta will need to boil. When about 7 minutes of cooking time are left on the timer, add the green beans into the water with the pasta.

Drain the pasta and green beans, then pour the sauce over it and give it a good through mixing. Grab yourself a bowl of comforting, nourishing deliciousness!

Sustainability Score (explained here)

  • Time to make: 1 = >3 hours
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

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Pasta with Cheezy Lentil Sauce: Recipe #230

maitridojo
A totally yummy, cashew-cheezy, hearty-lentilly pasta dish of comfort for any family dinner.
Cook Time 1 hr
Plus soaking the cashews 1 d
Total Time 1 d 1 hr
Course Main Course
Cuisine Italian
Servings 6

Equipment

  • Blender

Ingredients
  

  • 3/4 cup raw cashews soaked overnight for extra creaminess
  • 1 1/2 cups cooked brown lentils
  • 1 1/2 cups vegetable broth
  • 2 tbsp olive oil
  • 4 cloves garlic finely chopped
  • 1 tsp salt plus black pepper to taste
  • 1 tsp oregano
  • 1 tsp basil
  • 28 oz can crushed tomatoes blended for extra smoothness
  • 1 tbsp brown sugar
  • 1 tbsp Worcestershire sauce (optional)
  • 1-2 lbs green and yellow beans
  • 1 lb your favorite pasta

Instructions
 

  • Prepare your ingredients. Soak the cashews overnight (or for at least 2 hours) in water at room temperature, then drain the water. This will make the cashews soft and easy to blend.
    Cook the lentils according to package directions (I would usually boil 1 1/2 cups of water for 1/2 cup dry lentils). Wash and trim your green and yellow beans.
    Blend the cashews and vegetable broth together in a blender until it’s very smooth with no chunks.
  • Make the sauce. In a large pan over medium high heat, cook the garlic, salt, oregano and basil together in the olive oil for 2-3 minutes until the garlic starts to brown. Next, add the lentils and mix well. Use a fork to mash up some of the lentils.
    Add in the blended tomatoes and cook for about 5 minutes, stirring frequently. Then add in the cashew mixture and keep cooking for 3-5 minutes more until it’s as thick as you like. Taste and adjust for salt/sugar/acid.
  • While the sauce is cooking, bring a large pot of water to a boil, then add in your pasta. Set a timer according to package directions for how long the pasta will need to boil. When about 7 minutes of cooking time are left on the timer, add the green beans into the water with the pasta.
    Drain the pasta and green beans, then pour the sauce over it and give it a good through mixing. Grab yourself a bowl of comforting, nourishing deliciousness!

Notes

 
Sustainability Score (explained here)
  • Time to make: 1 = >3 hours
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 16/18
If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!
Keyword comfort food, dairy-free, pasta, plant-based

Mappleberry Muffins: Recipe #221

Apples, blueberries, maple syrup, oats – these mappleberry muffins have all the wholesome goodness of Canada. And no animals were harmed in making them! We polished these off for breakfast over a couple of days. Hope you enjoy them too.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($5.50 for 12 muffins)

1 1/4 cup flour – $0.20
2/3 cup whole wheat flour – $0.12
2 1/2 tsp baking powder – $0.04
1/2 tsp salt – $0.03
1 cup rolled oats – $0.12
3/4 cup brown sugar – $0.39
1 tsp vanilla – $0.20
1/3 cup maple syrup – $1.43
3/4 cup soy milk – $0.28
1/2 cup almond milk yogurt – $0.67
1/3 cup canola oil – $0.22
1 1/4 cup frozen blueberries – $1.25
1 apple, grated, with skin – $0.29

Directions for Mappleberry Muffins

1. In a large bowl, mix the flours, baking powder, salt, oats, and brown sugar. In a separate small bowl, mix the vanilla, maple syrup, soy milk, yogurt, and canola oil. Add the wet mixture into the dry ingredient bowl and mix just until combined. Then fold in the grated apple and frozen blueberries until they’re evenly distributed. Do not overmix. The batter will turn purple, and that’s ok!

2. Pour the batter into 12 lined muffin cups. Sprinkle a few extra oats on top of each muffin if you like. Bake at 400F for 18-20 minutes until golden on top and a chopstick inserted into a muffin comes out clean. Cool on a wire rack, then enjoy with your morning coffee, tea, or soy milk.

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 18/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Split Pea Potato Soup: Recipe #220

Sometimes you just want a creamy, comforting soup to soothe your spirit. This split pea potato soup hits the spot and happens to be plant-based too for extra happiness. Hope you enjoy it when you need a warm, loving hug!

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($6 for a large pot)

1 tbsp olive oil – $0.10
1 onion, chopped – $0.50
4 cloves garlic, chopped – $0.15
1 zucchini, chopped – $0.47
2 tsp rosemary – $0.56
1/2 tsp sage – $0.14
1/2 cup bourbon – $2.40
1 1/2 cups green split peas – $0.99
4 potatoes, peeled and chopped – $0.75
6 1/2 cups water – free (or you could use vegetable broth)
Salt and pepper to taste

Directions for Split Pea Potato Soup

1. In a large pot, heat the olive oil over medium high heat and add the onion. Cook for about 5 minutes to start to soften the onion, then add in the zucchini, garlic, rosemary, and sage. Cook for another couple of minutes, stirring often.

Add the bourbon and mix well, making sure to scrape any onion bits off the bottom of the pan. Let the alcohol burn off for about 3-4 minutes. Then add in the split peas, potatoes, and water, with about 1 tsp of salt to start.

Bring to a boil, then cover the pot, turn the heat down to medium and cook for about 30 minutes until the potatoes and split peas are soft and tender.

2. Pour the soup into a blender in batches, and return it to a different pot to simmer and stay warm. Puree it until it’s nice and smooth, but a few chunks are ok too if you like the texture. Taste and adjust salt and pepper as needed. Serve warm and get cozy.

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 18/18

If any of you lovely readers tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Megan’s Graduation Pasta: Recipe #213

Megan graduated from middle school this month – congrats to all the graduates everywhere who had the quarantine graduation experience! Her special request to celebrate at home was this graduation pasta dish – a medley of pasta, garlicky tomato sauce, beans, chick peas, pepperoni, peas, basil, and plant-based parmesan. So delicious – I’m glad she requested it. 🙂

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($11 for a large pot to feed 5-6 people)

2 tbsp olive oil – $0.20
4 cloves garlic, minced – $0.15
1 pack pepperoni, diced – $2.99
1 x 28 oz can crushed tomatoes, blended – $1.59
1 can pinto or kidney beans (or 1 1/2 cups cooked from dry) – $0.79
1 can garbanzo beans (or 1 1/2 cups cooked from dry) – $0.79
1 package mixed pasta – $2.99
1 cup frozen peas – $0.50
7-8 leaves fresh basil, torn up – $1.10
Optional: plant-based cheese or nutritional yeast to your taste
Salt and pepper to taste

Directions for Graduation Pasta

1. In a large pot, heat the olive oil over medium high heat. Add in the garlic and pepperoni and cook for 2-3 minutes until the garlic starts to turn golden brown, then add in the blended tomatoes, followed by the kidney and garbanzo beans. Let it start to bubble, then stir and turn it down to medium low to simmer while you cook the pasta.

2. In a separate large pot filled 3/4 with water, bring it to a boil over high heat. Add the pasta and cook according to package directions. Chop your basil and prepare your optional toppings.

3. Finally, add the peas to the sauce and stir well. Drain the pasta and mix in one or two scoops of sauce to prevent the pasta from all sticking together. Call people to the kitchen and let everyone serve and decorate their own graduation pasta bowls!

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 2 = moderate impact
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 17/18

If any of you amazing home chefs tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Canadian Hodgepodge Stew: Recipe #210

Hodgepodge is a bit like taking whatever vegetables you have left from your garden and tossing them into a big, nourishing stew. I learned about it from the East Coast of Canada, but no doubt there are similar recipes wherever people grow food. It’s very rewarding to turn leftover things into delicious things, like this Canadian hodgepodge!

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($9 for a large pot of stew)

2 tbsp coconut oil – $0.31
1 cup chopped onion – $0.50
1 tsp each oregano, garlic powder, and sage – $0.42
2 cups halved baby potatoes – $0.90
2 cups cooked pinto beans – $0.79
2 cups chopped snap peas – $2.29
2 cups chopped beet greens -$1.99
1 cup frozen corn – $1.00
1 cup unsweetened soy milk – $0.37
1 tbsp apple cider vinegar – $0.27

Directions for Canadian Hodgepodge Stew

1. In a large pot, melt the coconut oil over medium high heat, then add the onion, oregano, garlic powder and sage. Cook for 5 minutes until the onion is soft and translucent, then add the potatoes and enough water to just cover them. Bring to a boil, then turn it down to a medium low simmer. Stir in the beans and cook for 20 minutes or until the potatoes are tender to be easily poked with a fork.

2. Add the chopped up snap peas and beet greens, then the frozen corn and soy milk. Mix thoroughly.

3. Cook for a few more minutes to combine all the flavors, then serve your Canadian hodgepodge stew warm in individual bowls. Enjoy!

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness: 2 = decent meal
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 17/18

If any of you amazing home chefs tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Balsamic Maple Glazed Tempeh: #201 of 1000 Sustainable Food Experiments

Tempeh is a wonderful, meat-like patty that takes on whatever flavor marinade you give it. Popular in Indonesia, it’s made of fermented soybeans and is high in both protein and probiotics. This recipe is a slow marinating, slow cooking feast, with balsamic vinegar, maple syrup, garlic, soy sauce, and olive oil blending to delight the senses. Try something new this week! Many thanks to Oh She Glows for inspiration.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($7 total for 3 tempeh patties + sauce)

1 8 oz package of tempeh – $3.49

Marinade:
1/3 cup balsamic vinegar – $1.62
1 tsp garlic powder – $0.28
2 tbsp soy sauce – $0.20
1 tbsp maple syrup – $0.24
1 tbsp olive oil – $0.10

Sandwich sauce (optional):
1 tbsp mayonnaise – $0.10
2 tbsp ketchup – $0.13
1/2 tsp chili powder – $0.14
3 leaves basil, chopped up – $0.41

Directions

1. Rinse and pat the tempeh dry, then break it up into 3 chunks and put it in a coverable Pyrex dish. In a separate bowl, mix the remaining ingredients to make the marinade, then pour it over the tempeh. Turn the tempeh over a couple of times to coat it, then cover and put in the fridge overnight.

2. In the morning, turn the tempeh over again. When you’re about an hour away from lunch/dinner, take the tempeh dish out of the fridge and put it on the stove on medium low. The marinade will start to bubble and reduce. Turn it over every 10 minutes or so until the liquid is mostly dry and the tempeh smells amazing.

In a small dish, mix the sandwich sauce ingredients together to serve with the tempeh, if desired.

3. Serve the tempeh patties hot on dutch crunch rolls with tomato, kale, avocado, and the sandwich sauce. Or any burger toppings you like. So good!

Sustainability Score (explained here)

  • Time to make: 1 = >3 hours
  • Servings: 1 = <4 servings
  • Cost per serving: 3 = <$5
  • Deliciousness: 3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 14/18

If any of you amazing home chefs tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

Garbanzo Broccoli Fritters: #200 of 1000 Sustainable Food Experiments

You could make these veggie burgers with any kind of beans and greens, like lentils and zucchini, kidney beans and collard greens, etc. We made them with garbanzo beans and baby broccoli because that’s what we had on hand. The dill and basil give it a nice zing. Plus it’s recipe #200 today, so that’s a reason to celebrate! Hope you enjoy this savory lunchtime delicacy.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($7 total for 10 fritters)

2 cups cooked garbanzo beans/chickpeas – $1.00
1 bunch baby broccoli – $2.79
1/2 onion, diced – $0.25
1 tbsp basil, chopped – $0.55
1 tbsp dill – $0.70
1/2 lemon, zested and juiced – $0.10
1 tsp dijon mustard – $0.08
1/2 cup flour – $0.08
2 eggs – $0.58
1 tsp baking powder – $0.02
Salt and pepper to taste
1/4 cup olive oil for frying – $0.40

Directions

1. Make the fritter dough: mash up the cooked garbanzo beans in a bowl with a fork, then add the broccoli, onion, basil, dill, lemon juice/zest, mustard, flour, eggs, baking powder, salt and pepper. Mix well to make it into a thick batter – add a bit more flour if it’s too wet to hold together into patties.

2. In a large pan, heat the olive oil over medium heat. Shape the patties with your hands and place them into the hot pan. Cook for about 2 minutes on each side until they’re nice and crispy and golden brown. You’ll probably need to cook it in two batches.

3. Remove the cooked fritters from the pan with a spatula and let rest on a paper towel-lined plate to soak up some of the oil. Keep the first batch warm in a low temperature oven while you’re cooking the second batch, then serve hot for a yummy and nourishing lunch. They keep well in a sealed container in the fridge if you have leftovers for the next day.

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness: 2 = decent meal
  • Environmental impact: 2 = moderate impact (eggs)
  • Nutritional value: 2 = healthy-ish (fried)
  • TOTAL: 15/18

If any of you amazing home chefs tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!