Tag: vegetables
3 Sisters Stew
3 Sisters Stew
In most Indigenous tribes, 3 sisters represent squash, maize, and beans; the holy trinity and daughters of Mother Earth. They are considered the main agricultural crop of Native history, renowned for their sustainability and nutritional value. The 3 crops were traditionally planted together, known as companion planting. Beans were planted at the base of corn stalks, allowing bean vines to climb up and seek sunlight. The beans, in return, bring nitrogen back into the soil, fertilizing the corn and squash. The leaves of the squash act as protection from predators for the bean plants.There isn’t an official 3 sisters stew recipe other than the 3 main crops. Recipes have been passed down through generations in Indigenous tribes in numerous variations. This particular recipe is vegan, highly nutrient dense, and gluten-free.
Ingredients
- 1 tbsp olive oil
- 1 medium onion diced
- 5 garlic cloves minced
- 1 1/2 cups water
- 1 small butternut squash peeled, seeded, and cubed
- 1 small red bell pepper seeded and chopped
- 1 small green bell pepper seeded and chopped
- 3 roma tomatoes diced
- 3 cups canned kidney beans drained
- 2 cups corn
- 1 hot chili pepper minced
- 1 tbsp chili powder
- 2 tsp ground cumin
- 1 tsp oregano
- 1/4 cup cilantro chopped
- salt and pepper to taste
Instructions
- Heat up oil in a large pot over medium high heat. Sauté the onions and garlic for 5 minutes.
- Add the rest of the ingredients except the cilantro, salt, and pepper. Bring to a boil. Cover. Reduce the heat to medium low and simmer for 30 minutes.
- Stir in the cilantro. Season with salt and pepper.
Thai Vegetable Egg Rolls
Thai Vegetable Egg Rolls
This is a simple version of Thai-style vegetable egg rolls. The filling cooks up in under 10 minutes, plus another 10 minutes to roll them up. The egg rolls can easily be made vegan, substituting with vegan fish sauce and egg-free wrappers. Serve the egg rolls with Thai sweet chili dipping sauce.
Ingredients
- vegetable oil for frying
- 4 garlic cloves minced
- 1 green chili finely chopped
- 6 shiitake mushrooms finely chopped
- 1 large carrot julienned
- 3 cups napa cabbage chopped
- 3 green onions chopped
- 1/4 cup tofu cut into tiny cubes
- 1/4 cup cooking wine
- 2 cups soy bean sprouts
- egg roll wrappers
Stir Fry Sauce
- 2 tbsp fish sauce
- 1 tbsp lime juice
- 1 tbsp soy sauce
- 1 tsp sugar
Instructions
- Heat up a tbsp of cooking oil in a sauté pan or wok over medium high heat. Sauté the garlic and chilies for 1 minute.
- Add in the mushrooms and 1 tbsp of cooking wine. Cook for another minute.
- Add in the carrots and green onions. Cook for 1 minute.
- Add in the cabbage. Cook for 2 minutes.
- Add in the tofu. Cook for a minute.
- Mix together the stir fry sauce ingredients and pour into the sauté pan. Add in the soy sprouts and cook for 1 minute. Take off the heat and allow to cool.
Egg Roll Assembly
- Place 2 heaping tbsp of the filling across the center an egg roll wrapper.
- Fold the bottom corner over the filling.
- Fold in the left and right corners to the center. Wet the top corner with water.
- Roll up tightly.
- Any egg rolls you don’t plan on cooking immediately should be placed on a baking sheet lined in parchment paper and frozen down. Store in freezer bags for later use.
- Heat up 1” deep of cooking oil in a sauté pan over medium high heat. Add in some egg rolls, making sure not to overcrowd the pan.
- Fry for 4-5 minutes a side until crispy. Drain grease on a rack.
Corn on the Cob in Coconut Sauce
Corn on the Cob in Coconut Sauce
I used to think elotes was the best way to eat corn on the cob. Now I’m not so sure. Makai paka, corn on the cob cooked in coconut sauce, might be my new favorite. This preparation is eaten all over East Africa, with slight variations from country to country. You make a semi-spicy coconut sauce out of coconut milk, garlic, chilies, and turmeric and simmer the corn in it for a half hour. The sauce is very reminiscent of a coconut milk-based curry. Once finished, the corn gets a squeeze of lemon juice and garnished with cilantro. Once I took my first bite, I said “Holy fuckin shit” out loud. It is seriously that good. The choma chicken I made with it was really good, but the corn outshined it.
Ingredients
- 2 tbsp vegetable oil
- 2 tsp chickpea flour
- 1 tsp all-purpose flour
- 1 large serrano pepper thinly sliced
- 2 garlic cloves minced
- 1 tsp salt
- 1/2 tsp turmeric
- 2 cups coconut milk
- 1 cup water
- 4 corn on the cob cut into 4 pieces each
- 1/4 cup cilantro chopped
- 1/2 lemon juiced
Instructions
- Heat up the cooking oil in a large saucepan over medium heat. Add in both of the flours and cook for 2 minutes.
- Stir in the garlic, serrano, turmeric, and salt. Sauté for 2 minutes.
- Pour in the coconut milk and water. Bring to a boil.
- Add in the corn. Reduce the heat to low and simmer for 30 minutes, stirring from time to time.
