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  • Crispy Spiced Cauliflower & Okra

    Okra, if you're not familiar with it, is a tasty little pod that is common in Middle Eastern, African, Indian, and Southern dishes. Pros: It has a unique, mild flavor, is very high in Vitamin C, fiber, and folate, and can be cooked a myriad of ways. Cons: it is sometimes hard to find in stores, and the pods contain a somewhat slimy substance, a mucilage, that can either be used to thicken a stew or gumbo, or minimized by roasting in the oven as we do here. Okra can be found in many local international grocery stores, including Indian, Asian, African, and Middle Eastern, and may be available at stores like Whole Foods or Trader Joe's. Our local (and preferred) source in Seattle is Lenny's Produce in Greenwood, which is a great little place for many unique fruit and vegetable finds at great prices. If you can't find okra or aren't a fan, make this with just cauliflower or cauliflower and mushrooms instead! Wonderful with a side of basmati rice, this is a fast and very healthy dish that can be prepared easily on a weeknight. The spices are quite fragrant in this, and not only satisfy our taste buds, but also offer us many medicinal benefits. Spice liberally!


    Crispy Cauliflower and Okra

    Serves 2-4

    Prep time: 10-15 minutes Cook time: 20 minutes

    1 head cauliflower, cut into florets
    3 cups okra, cut into one inch pieces
    1 tsp salt (or more to taste)
    1 Tbsp whole cumin seeds
    1 tsp ground turmeric
    1/2 tsp cayenne pepper
    1 Tbsp brown mustard seeds
    1 Tbsp high heat oil (avocado, coconut, canola, grape seed)
    1 Tbsp rice flour (or potato starch)
    2 Tbsp fresh cilantro, chopped
    2 tsp fresh lemon juice


    1. Preheat oven to 450 degrees and place tablespoon of oil on metal baking tray.

    2. Chop okra into one inch pieces, discarding top caps, and pointy bottoms. Chop cauliflower into uniform florets. Place both on baking sheet and use your hands to toss in oil. Sprinkle with rice flour, all spices, and salt and toss to coat again.

    3. Place in oven and bake for 10 minutes, toss well for even browning, and bake for an additional 10 minutes until cauliflower and okra are both browned and crispy. Sprinkle with freshly chopped cilantro and a squeeze of lemon juice just before serving. Enjoy with a side of basmati rice, a nice tamarind chutney, a simple dal, or a la carte!

  • Red Lentil and Amaranth Protein Patties with Spicy Avocado Mayo

    These little patties are so simple to whip up, amazingly versatile, and almost fool-proof. They come together in no time, and you can change up the ingredients based on what you have in the fridge. They are great on top of a salad, as an appetizer with a nice dipping sauce, or make them slightly larger and serve on a bun as a tempting veggie burger. The possibilities are endless. To boot, they are extremely nutritious, filled with lentils and amaranth which are packed with plant protein, and both of which are great for metabolism and heart health. A good dose of parsley adds a punch of Vitamin K (77% of your daily needs in 1 tablespoon!) Feel free to play with the veggies which are added, though I find the russet potato works wonders as both a binder and a starchy crisp agent. Don't bother to peel it, leave the skin on for extra nutrition, just grate it up. Amaranth is carried in most natural food stores with a bulk section, near the quinoa. It is very similar to quinoa nutritionally with a complete profile of all amino acids, but it's about half the price and easy to digest. If you can't find it, quinoa will work in these as well. Give it a try!


    Red Lentil & Amaranth Protein Patties

    1/2 cup amaranth, (uncooked)

    1/2 cup red lentils (uncooked)

    2 cups water

    1 medium russet potato, grated

    1 small onion, chopped

    2 garlic cloves, chopped

    1/2 cup parsley, chopped

    1 Tbsp nutritional yeast

    1 Tbsp mustard

    2 Tbsp ketchup

    2 Tbsp rice flour

    2 Tbsp coarse cornmeal (or regular)

    1/2 tsp cumin

    1 tsp paprika

    1 tsp sea salt

    1/2 tsp black pepper

    Spicy Avocado Mayo

    1 ripe avocado, mashed

    2 Tbsp Vegenaise (or any vegan mayo)

    1 tsp balsamic vinegar

    1 tsp olive oil

    pinch sea salt

    good pinch cayenne pepper


    1. Preheat oven to 450 degrees. Place 1-2 Tbsp of high heat oil (avocado, organic canola, grape seed) on a baking sheet and spread evenly.

    2. In a medium pot, place amaranth, lentils and 2 cups water. Bring to a boil, cover pot, and reduce to a simmer. Let cook undisturbed for 10-15 minutes until water is absorbed and amaranth and lentils are cooked. It will be porridgey, let it cool.

    3. While amaranth is cooking, grate the potato into a large mixing bowl. With your hands squeeze the shredded potato over sink to release excess water. Return to bowl and add chopped onion, garlic, and parsley. Add cooked amaranth/lentil mixture and mix well with your hands. Add mustard, ketchup, spices, cornmeal and rice flour. Mix well.

    4. Form into small patties, then place them on baking sheet and bake for 8-10 minutes on each side until golden brown and crispy.

    5. While cooking, make avocado mayo. Simply mash avocado in a small bowl with the back of a fork. Add rest of ingredients and stir well. Serve atop the patties, or on the side as a dipping sauce. Enjoy!