Monday, March 5, 2012

Saffron Flageolet Bean w/Spinach, Basil Chickpea Frittata and more


French Flageolet Beans with Baby Spinach
Chickpea-Basil Frittata
Herb Roasted-Balsamic Tomatoes
Black-Eyed Pea -Beet Patty w/ Parsley-Cashew Sauce

Large on protein and needed after a rigorous workout.

How it went down:

Flageolet-Spinach Saute
Soak 1 C Flageolet Beans overnight and rinse vigorously.
Simmer in a white wine-Saffron stock to boil for 5 minutes.
Lower heat and simmer at medium adding vegan stock as needed..an hour+
(TIP: Once cooked to semi soft the beans can be stored and used later)
Add 1 TBSP Apple Cider Vinegar at an hour simmer
to encourage good digestion/breakdown.
Reduce to about 1 C stock in simmer.


In second saute pan heat a splash of Olive Oil:
add 2 Shallots, fine chop + 1 Garlic clove, sliced
Cook for 2 minutes on low flame.

Stir 2+C Baby Spinach +
+ White Pepper, Salt + few grates of nutmeg to cure Spinach 'chalkiness'
Stir one minute and add 1/3 C Vegan Stock
+ Splash of Lemon juice-optional

Heat and stir a few minutes to soften Spinach.
Taste for Salt-Pepper balance.
Add Saffron Flageolet Beans and stir to blend.

ROASTED TOMATOES

Preheat oven to 400.
Core and quarter 4-5 Tomatoes
Place on a parchment covered and lightly sprayed baking sheet.
Drizzle a little good Balsamic, Olive Oil, Salt, Pepper,
+ Dry Herbs of your choice: Italian Blend, Oregano, etc.
Roast until blackened as pictured.

CHICKPEA FRITTATA

For this particular Vegan Frittata I used a store bought mix that does
not involve creating your own blend and has good directions.
I often begin explaining recipes from my perspective as as a career chef
and see eyes glaze over.

Understood if you have never worked in the environment or are a novice.

Whole Foods was offering a special on this 'new' product:
LUCINI Tuscan Chickpea Frittata Mix
http://www.lucini.com/products.php?ss=30&pc=30&p=52
This is a good mix with a guaranteed successful result.
I like that they instruct to 'HEAT THE PAN' in the oven for
several minutes first. Gourmet instruct.
I cut back a little on the called for 3TBSP Olive Oil.
I used Vegan Bouillon instead of water.
I added chopped fresh Basil and crushed Garlic as well.

Or trys these variations:

A few TBSP of Pesto, Italian Dry HerbBlend, Vegan Cheese,Sun Dried Tom Pesto, Olives, Jalepeno, Chipotle Spices, Chopped Olices, Spinach, Asparagus.

Chickpea Frittata is a hearty and versatile entree so feel free to dollop a bit sauce atop and serve as a full breakfast, lunch or dinner entree.

BLACK-EYED PEA-BEET PATTY
Yield:6
15oz can Black Eyed Peas-rinsed, simmered 15 min in 2 cups water,rinsed, cooled
1/2 C Beet,shredded
1/4 C Raw Walnuts, chopped
1 1/2 TBSP Flax Meal
2 TBSP Lentil Flour ( Red Lentils ground in a Vitamix)
-sub other bean flour Garbanzo Flour
1 Heaping TBSP Quick Oats-crushed by hand
1 1/2 TBSP Good Balsamic or Vegan Worcestershire Sauce
1/4 C Onion, fine dice
2 tsp Dijon Mustard
2 pinches Cayenne
1 TBSP Whole Fennel Seed
3 TBSP-Herbs-Parsley, Dill or a combination-If dried add 1 TBSP ea.
+Onion Powder, Garlic Powder, White Pepper,Salt to taste
2 TBSP of hot water or vegan stock to mix and activate Flax binder ability

Technique; Add Black-Eyed Peas,Beet,Oatmeal,Lentil Flour,Flax,Spices,Dijon Garlic, Balsamic and hot water/stock to blender.
PULSE UNTIL ALL BLENDED BUT NOT PASTY TO RETAIN SMALL CHUNKS.

Remove mixture to a bowl and stir in:
Fennel Seed, Walnuts, Parsley and chopped Onion.
Taste for Salt and Pepper
Add hot sauce at this time if you so desire.

Form patties.

If using subs-Test a patty in a 365 preheated oven for sticking variability.

If needed add a little more Lentil Flour or Oatmeal and work in with hands.

Bake @365/20-30 min on a light-oiled parchment/ covered sheet pan.
Turn once throughout.
Before serving sear the patty on a hot skillet to slightly blacken.

PARSLEY-CASHEW SAUCE:
Place 1/4 C Raw Cashews in a blender and blend for 1 minute
Add and blend to smooth the following
1 C Fresh Flat Leaf Parsley Leaves
2 tsp Lemon Juice
2 tsp Seasoned Rice Vinegar (seasoned=sweetened)
Splash of Olive Oil + water added by tsp to desired viscosity/save calories/fat
+Salt,White Pepper and a dash of Ground Cayenne.
TASTE-ADJUST IF NEEDED- AFTER ALL IS THAT IS THE ROLE OF A CHEF.

ENJOY!

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