Category: Recipes

Roasted spicy eggplants

Eggplants are one of those love/hate vegetables that sometime one doesn’t know what to do with. This recipe brings out a nice flavor and it is quite easy to make. The roasting can also be done in the oven, but it takes much longer.

Sustainability tips:

This recipe requires a few spices that are needed to add some extra flavor to the eggplant. For this recipe I usually choose mid size eggplant so it takes less time to cook them. Make sure to choose eggplants that are hard and shiny to reduce the chances that they are bitter. You can adjust the ingredients to suit your taste. As always I’ll mention here that supporting organic and sustainable produce goes a long way to reduce harmful pesticide use and avoiding produce in plastic bags helps reduce the amount of plastic dispersed in the environment.

Useful things to have ready

Eggplants can be roasted in advance and you will need one peeled and chopped tomato. I find it useful to keep chopped onions in the refrigerator.

Preparation time: 45 minutes

Ingredients (3-4 people)

  • 2 medium eggplants
  • half onion chopped in small pieces
  • 1 garlic clove smashed
  • 2-3 curry leaves (optional)
  • 1 tomato chopped in medium pieces
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon garam masala (optional)
  • 1/2 teaspoon coriander powder
  • 1 green chili (optional)
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon cumin seeds
  • Salt
  • One table spoon of vegetable oil

Procedure

  1. Wash the eggplants, cut one or two slits and wrap them in aluminum foil
  2. Place an oven rack on the stove top and put the eggplants on the flame
  3. Cook the eggplants turning them until they feel soft (about 15-20 min depending on the size)
  • Put eggplants on the flame
  • Eggplants roasted
  • Remove from heat and let them cool off
  • While the eggplant are cooling off heat oil in a pan
  • When the oil is hot add the mustard seeds, cumin seeds, curry leaves
cumin seeds, mustard seeds and curry leaves
  • Add coriander powder
  • Add onions and cook 3-4 min
  • Add mashed garlic and green chili
  • Add turmeric powder and garam masala
  • Add tomato and cook until is soft (4-5 min)
Add tomatoes last and cook a for few minutes
  • At this point you can turn off the heat and peel the eggplants. The peel should come off easy.
  • Cut the cooked eggplants in small pieces and mash them with a spoon or fork
  • Turn the heat back on and add the eggplants to the spices and tomatoes
  • Cook for 5 min
  • Add mashed eggplants
  • Add okra or a legume to complete

You can accompany this with okra and whole wheat bread.

Help reduce meat consumption! If you have a vegetarian recipe you would like to share please email me at info@choosesustainable.org and I’ll post it on this blog.

The YouChoose App contains links and information about sustainable food choices with a searchable database of common food items.

Halloween vegan pumpkin cookies

Sustainability tips:

This recipe is a good alternative if one wants to entirely avoid animal products and still bake Halloween cookies. I have always made the traditional cookie recipe with butter, but I tried this for the first time and I was happy with the outcome. The cookies came out crunchy. The procedure is quite simple and can be adjusted to suit our taste. I prefer less sugar and no frosting, so I suggest you taste the dough and decide what you need to add.

Preparation time: 15 minutes + 40 minutes in refrigerator + 15-20 minutes for baking

Ingredients (about 30 small cookies)

  • 2 tablespoons of pumpkin pulp (I used the canned puree)
  • About 60 ml of vegetable oil
  • 100-120 grams of sugar (add to suit your taste)
  • About 200 g of flour
  • 1 teaspoon of baking soda
  • 1 pinch of cinnamon
  • 1 pinch of nutmeg
  • 1 pinch of ginger

Procedure

  • Mix the pumpkin, sugar, spices and oil
Mix all ingredients except flour
  • Sift the flour and baking soda in and mix
  • When the dough is hard enough shape it quickly into a ball with your hands
  • If it is sticky you may need to add more flour until it doesn’t stick too much to the hands
  • Better to sift the flour for easier mixing
  • Make the dough into a ball and refrigerate

  • Place in refrigerator for 40 minutes
  • Start the oven at 180 C (about 350 F)
  • Flatten the dough and cut it with desired shapes
  • Place cookies on a parchment paper and place in the oven for about 15-20 minutes
Place cookies on parchment paper
  • When ready you can decorate the cookies with icing or sprinkles
You can make about 30 small cookies

Happy Halloween!

Tomatoes stuffed with rice

Recipe provided by Ermanno and Simona from Rome

Sustainability tips:

This delicious Italian recipe requires few simple ingredients such as rice, tomatoes, onions and some herbs. It also requires only one pot because everything cooks together in the oven. Choose organic vegetables if possible and remember to take your own bags to the grocery store to avoid plastic bags for the produce. I really want to thank Ermanno and Simona for the work they did putting together the pictures and the procedure. Collaborations really help a lot to keep the blog going.

The procedure seems elaborate, but it is really quite simple. If I could get it right the first time, anybody can do it.

Preparation time: 15 minutes + 45 minutes in the oven

Ingredients (3 people)

  • 3 large tomatoes
  • 5-6 basil leaves
  • Small bunch of parsley
  • 1 garlic clove
  • Arborio (o Carnaroli) rice – This is available in general grocery stores
  • Extra virgin olive oil, salt, black pepper
  • 1 potato
  • 1 sweet onion

Procedure

  • Slice the cap from the tomatoes
Remove the top part of the tomatoes and keep it aside
  • Finely chop basil, parsley and garlic
Basil, parsley and garlic finely chopped
  • Empty the tomatoes with a spoon.
Make sure not to break the external skin of the tomatoes.
  • Place the tomato pulp in a centrifuge or a blender to make a nice smooth tomato juice. Keep a small amount (half cup or less) of the juice on the side.
  • In the larger part of the tomato juice add the chopped herbs, 2 spoons of olive oil, salt and pepper.
  • Add one tablespoon of uncooked rice for each tomato plus one extra tablespoon.
Add herbs and rice to the tomato pulp

  • Place the tomatoes on a baking sheet, add one basil leaf and little salt at the bottom.
  • Fill up the tomatoes (up to 3/4 of capacity) with the rice and tomatoes mixture.
Fill the tomatoes with the rice and sauce
  • Place the caps back on the tomatoes.
  • Now add the sliced potato, sweet onion and (optionally) one more spoon of rice to the tomato juice that was set aside and place it on the baking sheet between the tomatoes.
  • Place in the hot oven for at least 45 minutes at about 360 F (180 C) until the rice is entirely cooked.
Cooked tomatoes out of the oven. You can let it broil for a few minutes depending on your preferences

If you would like to share vegetarian recipes please email me at info@choosesustainable.org and I’ll post them on this blog.

The YouChoose App contains links and information about sustainable food choices with a searchable database of common food items.

If you like this recipe please share it and help reduce meat consumption!

Basmati rice with vegetables

Sustainability tips:

This recipe requires few ingredients such as basmati rice, vegetables of choice, turmeric, and and few spices that can be found in Indian stores or general grocery stores, depending on where you live. You can adjust the ingredients to suit your taste.

Useful things to have ready
  • I suggest to rinse and soak the rice for about half hour before cooking, however it is not required.

Preparation time: 30 minutes

Ingredients (3-4 people)

  • Basmati rice (2-3 fist full are enough for 3-4 people)
  • One laurel leaf
  • 4 peppercorns (black whole pepper)
  • 1 small piece of ginger root cut in small pieces
  • 3-4 cloves
  • 1/2 finely chopped onion
  • 1/2 teaspoon of turmeric
  • 1 sliced carrot
  • 5-6 small cauliflower florets
  • 1 fistful of green peas
  • 1 fistful of green beans chopped in small pieces
  • 1 small potato chopped in small pieces (0ptional)
  • Salt
  • One table spoon of vegetable oil

Procedure

  1. Wash the rice, soak it for half hour and drain it
  2. In a wok heat the oil and add the laurel leaf, peppercorn, ginger root, cloves
Cloves, black pepper, cardamon, ginger, and laurel leaf are the spices for this rice
  • When the spices are lightly roasted add the onions
  • When the onion turn gold add the turmeric powder
Add onion and turmeric powder to the spices
  • Add the rice and stir for a few minutes until it is coated with the spices
  • Add the vegetables cut in small pieces and stir for a few minutes
Add vegetables cut in small pieces
  • Add enough water to cover the rice and add salt
  • Cover and cook on low flame until the basmati rice is soft but firm (usually ~15 minutes)
The rice can be served with a yellow lentil soup

When ready the rice can be served with a side of legumes or green vegetables

If you like this recipe please share it and help reduce meat consumption!

Baked mixed roots

Sustainability tips:

This recipe requires a variety of roots. I wasn’t familiar with some of them, but have been pleasantly surprised. They are actually quite easy to make. One can try different roots, I am sure they will be just as good as those listed here.

Useful things to have ready
  • I suggest to boil some of the roots to make them just a little soft before baking them in the oven.

Preparation time: 15 minutes +30 minutes for baking

Ingredients (3-4 people)

  • 1 Parsnip
  • 1 Red Beet
  • 1 Turnip
  • 1-2 Carrots
  • 1 Taro root
  • 2-3 tablespoons of olive oil
  • Salt
  • Parsley (optional)

Procedure

  • Cut the taro, turnip and beet and boil them with little salt just enough to soften them (10 minutes).
Boil roots until slightly tender
  • Meanwhile peel and slice the turnip
Sliced turnip
  • When the roots are soft enough to be peeled drain them, place them under cold water and peel them when cold.
  • Peel the carrots
Slice the peeled roots in thin slices

  • Place in an oven pan, dress with olive oil, salt and parsely and place in the oven at 400 degrees F

    • Ready to go in the oven
    • After about half hour the vegetables should be ready. They can accompany a dish of vegetarian sausage or veggie chicken
    Baked roots with meatless sausage

    Sprouted Mung Beans (Green Gram)

    Sustainability tips:

    This recipe requires a few spices that are needed to add some extra flavor to the beans. You can adjust the ingredients to suit your taste. The recipe is very sustainable, it has only few ingredients and legumes are among the most sustainable crops. You don’t have to sprout the beans necessarily, they can also be cooked as they are. Below are some additional tips to go more sustainable for those who have the time and availability .

    Ingredient

    Onions

    More Sustainable

    No plastic

    Less Sustainable

    Plastic bag

    Useful things to have ready

    Mung beans need about 48 hours to sprout. Once cooked they also make an excellent lunch or even a snack.

    Preparation time: 48 hours to sprout the beans, 20 minutes to boil, 10 minutes to cook.

    Ingredients (3-4 people)

    • Mung beans (2 fistful per person)
    • Two tablespoon of onions chopped in small pieces
    • 1 garlic clove smashed (optional)
    • 1/2 teaspoon turmeric
    • Red chili (optional)
    • 1/2 teaspoon garam masala (or other spice, optional)
    • 1/2 teaspoon mustard seeds
    • 1/2 teaspoon cumin seeds
    • 1 tablespoon of roasted peanuts (optional)
    • Salt
    • One tablespoon of vegetable oil

    Procedure

    1. Rinse the mung beans and soak for at least 8 hrs in water.
    2. Drain and rinse the beans in a colander
    3. Place a plate under the colander and store the beans in a dark place (no need to wrap in a cloth or to keep in a closed lid container)
    4. Every about 8 hours take them out, rinse them and put them back in the dark
    • Soak the beans for ~8 hrs
    • The beans can be stored in a pantry this way
    • The beans will start sprouting after about 8 hours
    • When they are fully sprouted place them in salty water and bring to a gentle boil
    • Here are the sprouted beans
    • Gently boil them in salty water
    • Boil the beans for about 15 minutes or until tender and drain
    • Heat the vegetable oil
    • Add cumin seeds and mustard seeds
    • Add onions and cook for a few minutes
    • Add red chili, turmeric, garam masala (or spices of your choice)
    • Add beans and salt
    • Add peanuts (optional)

    You can accompany this with green vegetables or rice

    Okra with turmeric

    Sustainability tips:

    This is a very quick recipe with only three ingredients: okra, turmeric, and onion. It is a very nice side dish that can served with veggie burgers or rice. Below are some additional tips to go more sustainable for those who have the time and availability .

    Ingredient
    More Sustainable
    Less Sustainable

    Okra
    Onion

    Fresh
    No plastic

    Frozen/plastic bag
    Plastic bag

    Preparation time: 15-20 minutes

    Ingredients (3-4 people)

    • 1 pound (~450 g) of okra
    • 1/2 onion sliced in small pieces
    • One table spoon of vegetable oil
    • Half teaspoon of red chili pepper (optional)
    • Salt
    • Half teaspoon of turmeric powder

    Procedure

    1. Wash the fresh okra
    2. Cut the okra in medium pieces of about 1 inch
    3. In a pan heat the oil
    4. Add sliced onion
    5. Add red chili
    6. Cook a few minutes until the onion is golden
    7. Add turmeric and cook one minute
    • Add okra and cook on medium heat until soft but not slimy (about 10-15 minutes)
    • Add salt if necessary

    Pasta with broccoli

    Sustainability tips:

    This is a very quick and sustainable recipe with only two ingredients: pasta and broccoli. For those who like whole wheat, the short pasta used in this recipe is available also in a whole wheat version which I have tried and is pretty good. Any type of short pasta will work. Below are some additional tips to go more sustainable for those who have the time and availability .

    Ingredient
    More Sustainable
    Less Sustainable

    Broccoli

    Fresh/Organic

    Frozen/Regular

    Preparation time: 15-20 minutes

    Ingredients (3-4 people)

    • Enough broccoli for 3-4 portions
    • 250-320 g of short pasta-regular or whole wheat-adjust based on personal preferences
    • One table spoon of olive oil
    • Half teaspoon of red chili pepper (optional)

    Procedure

    1. Remove the hard part and wash the broccoli
    2. Transfer broccoli into a pot and cover them with lightly salted water
    3. Boil until broccoli are tender, they need to be well cooked
    • Heat the oil in a pan
    • Add red chili (optional)
    • Add boiled broccoli and cook for a few minutes smashing them, I use a hand-held blender at the end to make the sauce more creamy
    • Add salt if necessary
    • Cook the pasta in salty water
    • When ready toss the pasta in the pan with the broccoli for one minute

    Enjoy!

    Yellow lentils with spinach (dal palak)

    Sustainability tips:

    This recipe requires a few ingredients such as yellow lentils (toor dal), garam masala, and hing that can be found in Indian grocery stores. Yellow lentils can also be found at regular grocery stores depending on where you live. Hing (asafoetida) and garam masala can be skipped if they are not available where you live and replaced with available spices. You can adjust the ingredients to suit your taste. Spinach usually require a lot of pesticides, choosing organic spinach helps reducing the use of pesticides in agriculture. It is also better to avoid produce packaged in plastic bags.

    I’ll be happy to send you entirely upcycled produce and grocery bags. Check them out here and let me know if you need any.

    Useful things to have ready
    • I suggest to rinse and soak the yellow lentil for about 8 hours before boiling, however is not required. After soaking them they can be kept in the refrigerator for a day or two before cooking.
    • Washed and chopped spinach (click here to see how to wash fresh spinach)

    Preparation time: 30 minutes

    Ingredients (3-4 people)

    • Yellow lentils (toor dal, 1 fistful/person + 1 more)
    • 1 garlic clove
    • 1 teaspoon of cumin seeds
    • 1/2 teaspoon turmeric powder
    • 1/2 teaspoon garam masala (optional)
    • Ginger (fresh or powder)
    • 1 green chili (optional)
    • red chili powder
    • 1/2 teaspoon asafoetida-hing (optional)
    • One bunch of spinach or half bag of frozen spinach
    • Salt
    • One table spoon of vegetable oil

    Procedure

    1. Drain and rinse the lentils
    2. Boil for 15-20 minute in little water, just enough to cover them
    3. Chop the spinach
    4. Smash the garlic clove
    5. In a wok heat the oil
    6. When the oil is hot add the cumin seeds
    7. Add red chili powder, ginger, garlic, green chili, hing
    • Add spinach and cook for 5 minutes
    • Add garam masala and turmeric powder
    • Add yellow lentils with some of the water
    • Add salt
    • Simmer for 10 minutes until it reaches desired consistency

    This is usually accompanied to rice (white or brown), or whole wheat bread

    Pearled farro with mushrooms

    Sustainability tips:

    Organic farro is a sustainable ingredient (wish I could find it in a sustainable package) and this recipe is very simple. Farro can be used as a side dish with tofu or with legumes. It can also be used as a substitute for brown rice. The ingredients of this recipe are generally sustainable. You can adjust the ingredients to suit your taste. Below are some additional tips to go more sustainable for those who have the time and availability .

    Ingredient
    More Sustainable
    Less Sustainable

    Farro
    Mushrooms
    Garlic

    Organic
    Organic
    No packaging

    Regular
    Regular
    Packaged

    Useful things to have ready
    • I suggest to rinse and soak the farro for about 8 hours before boiling. After boiling it can be kept in the refrigerator for a day or two before cooking it.

    Preparation time: 30 minutes

    Ingredients (3-4 people)

    • Pearled farro (1 fistful/person + 1 more)
    • 1 garlic clove
    • 6-7 bella or white mushrooms
    • One table spoon of olive oil
    • Half teaspoon of red chili pepper or black pepper (optional)
    • Salt
    • Parsley (optional)

    Procedure

    1. Drain and rinse the farro
    2. Boil for 15-20 minute in slightly salty water
    3. When the farro is soft but not mushy drain it in a colander and immediately rinse with cold water
    4. At this point you can store it in a refrigerator in a closed container for a day or two or you can proceed
    5. Smash the garlic clove
    6. Add the olive oil to a non-stick pan
    7. Add red pepper (optional)
    8. Add smashed garlic and cook for 1 minute
    • Add farro and cook for 2 minutes mixing
    • Add mushrooms
    • Add salt if necessary
    • Cook for a few minutes until the mushrooms are ready
    • Add parsley and cook one minute