Sustainable cooking

SUSTAINABLE living translates in part to sustainable cooking and eating. Although we need to be more cognisant of the woes of global warming, we need to put some tangible practices in play to contribute to mitigate the effects of this impending disaster. One way we can do this is by reducing our meat and dairy consumption, and replacing that with more vegetables, dried peas and beans.

Dried peas is a part of our culinary foundation, we are already accustomed to having some stewed peas with our daily meals, but how about we try to make that stewed peas side dish into the main event? The cooked beans can be enjoyed as a soup, as a burger, as a rice and peas cookup, and will be even more satisfying when served up with local brown rice or Moruga hill-red rice. Make this change once or twice per week, you will certainly feel better, lessening meat consumption contributes to reducing the inflammation in your body and because they are powerhouses for nutrition, you will also up your daily nutrition, not to mention lessen your fat intake as well. No better time to start than the present!

Black beans and brown rice cookup

½ cup dried black beans

1 bay leaf

pinch brown sugar

2 tbs coconut oil

1 cup rice, uncooked

1½ cups water

1 cup coconut milk

1 small onion, chopped

2 cloves garlic, chopped

½ hot pepper, seeded and chopped

1 tsp ground cumin/geera

¼ cup chopped chadon beni/cilantro

salt and freshly ground black pepper to taste

The night before soak the beans in plenty of water.

Drain the beans the next morning, place in a heavy pot, cover with water, add bay leaf, black pepper and a pinch of brown sugar, simmer beans until tender, about 45 to 60 minutes, at this point make sure there is not too much water left in your beans.

Drain off excess water.

In a sauce pan, heat oil, add onion, garlic and pepper, stir until fragrant add beans and combine, add cumin and stir add rice, water and coconut milk, bring to a boil, cover and simmer 35-40 minutes until cooked, adjust salt. Sprinkle with chadon beni.

Serves 4 to 6

Massouri dhal with mixed massala chonkay

1 tbs coconut oil

1 tbs masala seed mix

2 tsp chopped garlic

1 medium onion, finely chopped

1 tbs fresh turmeric, finely chopped

1-inch piece ginger, chopped

1 tsp ground roasted geera

1 tsp ground coriander

1 cup massouri dhal, washed and drained

1 cup chopped canned tomatoes

6-8 kale leaves, washed, centre vein removed and chopped

6 cups water or broth

Salt and pepper to taste

Heat oil in a large sauce pan or a Dutch oven.

When very hot, add masala seed mix and stir until very fragrant and seeds colour to a dark brown, add garlic and cook until golden, add onion and cook to fragrant.

Stir in turmeric and ginger and cook for a few seconds.

Stir in cumin, coriander and dhal.

Add tomatoes and water.

Bring to a boil.

Simmer for about 10 minutes, add kale and continue cooking until dhal is melted and tender another 10 minutes.

Season with salt and pepper.

Serves 6

Lentil and beet burgers

2 cups grated beets, uncooked

2 cups cooked lentils, drained

½ cup freshly chopped chives, white sand green parts

4 cloves garlic, minced

⅓ cup oats, uncooked

⅓ cup cassava flour

1 tsp fennel seed

1 tsp ground roasted cumin

1 tsp ground coriander seed

Salt and pepper

Combine all ingredients in a mixing bowl, stir well until mixture comes together.

Form into patties and pan fry in coconut oil.

Serve with tomato relish and a dollop of yoghurt.

Pigeon pea soup

2 tbs vegetable oil

2 cloves garlic, chopped

2 onions, chopped

¼ cup chopped celery

¼ cup chopped chives

1 large sprig fresh thyme

4 ozs pumpkin, chopped

1 carrot chopped

1 lb fresh pigeon peas or one 14 oz tin

½ cup freshly made tomato sauce

2 cloves

1 hot pepper, left whole

4 cups chicken or vegetable stock

½ tsp sugar

Salt and freshly ground black pepper to taste.

In a large soup pot, heat oil, add garlic and onion, sauté until fragrant and tender, about 4 minutes. Add the balance of ingredients stir to combine.

Bring to a boil and simmer for 30 minutes.

Taste and adjust seasonings.

Serves 4-6