12 Steps to Whole Foods
Making Plant-Based Main Dishes * Whole-Grain Couscous with Vegetables 1 C whole-grain couscous 1¼ C water ½ can black beans, rinsed and drained well ½ C carrots, diced very small 1 bell pepper (red, orange, or yellow), diced very small 1½ green onions, diced 1 C mushrooms, sautéed for 2 min. in 2 tsp. olive oil 1 Tbsp. grated lemon zest ¼ C each fresh parsley and cilantro, chopped ½ Tbsp. cumin 1 tsp. sea salt freshly ground pepper to taste optional: C fresh mint, chopped Bring the water to a boil in a large pan, add the couscous, then turn off the heat. Cover the pan and let it sit for 20 min. Mix all the other ingredients in a bowl, then add the mixture to the couscous. Toss with dressing (below) and serve warm. Serves 4-6. Dressing: C extra virgin olive oil 1 Tbsp. flaxseed oil ¼ C fresh lemon juice 1 tsp. ground turmeric Shake all ingredients in a pint jar and stir into warm couscous mixture. 194 12 Steps to Whole Foods © Copyright Robyn Openshaw
Making Plant-Based Main Dishes * Potato-Garbanzo Curry ¾ C dried garbanzo beans (chickpeas) ½ C brown rice, uncooked 2 C water 1 yellow onion, chopped 1 Tbsp. extra virgin olive oil ½ tsp. cinnamon tsp. cloves ¼ tsp. allspice 2 C chopped new (red) potatoes 1 C vegetable broth ¼ C water ¾ tsp. sea salt ¼ C organic peanut butter (no rapeseed oil or corn syrup/sugar added) 1 Tbsp. red curry paste (for medium-hot; use less if you prefer less spiciness) C molasses Rinse and drain the garbanzo beans and brown rice together, and then soak them in water overnight and then drain well. Bring 4 C water to a boil, add the garbanzos and rice, then reduce the heat and simmer for 50 to 60 min. until the water is absorbed. Sauté the onions in the oil until tender, add the spices and potatoes, and sauté together briefly. Add the vegetable broth, ½ C water, and salt. Simmer until potatoes are tender (about 30 min.). Add the garbanzos and rice, peanut butter, curry paste, and molasses and heat through. Serve hot. Serves 4-5. © Copyright Robyn Openshaw 12 Steps to Whole Foods 195
- Page 165 and 166: Reaping a Gardener’s Rewards BELL
- Page 167 and 168: Reaping a Gardener’s Rewards Carr
- Page 169 and 170: Reaping a Gardener’s Rewards Char
- Page 171 and 172: Reaping a Gardener’s Rewards KALE
- Page 173 and 174: Reaping a Gardener’s Rewards SPIN
- Page 175 and 176: Reaping a Gardener’s Rewards Zucc
- Page 177 and 178: Reaping a Gardener’s Rewards Vani
- Page 179 and 180: CHAPTER 6 Making Plant-Based Main D
- Page 181 and 182: Making Plant-Based Main Dishes Amer
- Page 183 and 184: Making Plant-Based Main Dishes What
- Page 185 and 186: Making Plant-Based Main Dishes Mill
- Page 187 and 188: Making Plant-Based Main Dishes 4. D
- Page 189 and 190: Making Plant-Based Main Dishes © C
- Page 191 and 192: Making Plant-Based Main Dishes Garl
- Page 193 and 194: Making Plant-Based Main Dishes Bake
- Page 195 and 196: Making Plant-Based Main Dishes Curr
- Page 197 and 198: Making Plant-Based Main Dishes © C
- Page 199 and 200: Making Plant-Based Main Dishes GRAI
- Page 201 and 202: Making Plant-Based Main Dishes Pink
- Page 203 and 204: Making Plant-Based Main Dishes Tabb
- Page 205 and 206: Making Plant-Based Main Dishes * Ga
- Page 207 and 208: Making Plant-Based Main Dishes * Pa
- Page 209 and 210: Making Plant-Based Main Dishes * Gr
- Page 211 and 212: Making Plant-Based Main Dishes * Ch
- Page 213 and 214: Making Plant-Based Main Dishes * Wi
- Page 215: Making Plant-Based Main Dishes Avoc
- Page 219 and 220: Making Plant-Based Main Dishes © C
- Page 221 and 222: CHAPTER 7 Sprouting and Dehydrating
- Page 223 and 224: Sprouting and Dehydrating Note the
- Page 225 and 226: Sprouting and Dehydrating What Food
- Page 227 and 228: Sprouting and Dehydrating The Virtu
- Page 229 and 230: Sprouting and Dehydrating Your Jour
- Page 231 and 232: Sprouting and Dehydrating © Copyri
- Page 233 and 234: Sprouting and Dehydrating Cocoa Alm
- Page 235 and 236: Sprouting and Dehydrating Green Pes
- Page 237 and 238: Sprouting and Dehydrating © Copyri
- Page 239 and 240: Sprouting and Dehydrating KALE CHIP
- Page 241 and 242: Sprouting and Dehydrating OTHER REC
- Page 243 and 244: Sprouting and Dehydrating Roasted E
- Page 245 and 246: CHAPTER 8 Preserving Raw Foods with
- Page 247 and 248: Preserving Raw Foods with Natural P
- Page 249 and 250: Preserving Raw Foods with Natural P
- Page 251 and 252: Preserving Raw Foods with Natural P
- Page 253 and 254: Preserving Raw Foods with Natural P
- Page 255 and 256: Preserving Raw Foods with Natural P
- Page 257 and 258: Preserving Raw Foods with Natural P
- Page 259 and 260: Preserving Raw Foods with Natural P
- Page 261 and 262: Preserving Raw Foods with Natural P
- Page 263 and 264: Preserving Raw Foods with Natural P
- Page 265 and 266: Preserving Raw Foods with Natural P
Making Plant-Based Main Dishes<br />
* Pota<strong>to</strong>-Garbanzo Curry<br />
¾ C dried garbanzo beans (chickpeas)<br />
½ C brown rice, uncooked<br />
2 C water<br />
1 yellow onion, chopped<br />
1 Tbsp. extra virgin olive oil<br />
½ tsp. cinnamon<br />
tsp. cloves<br />
¼ tsp. allspice<br />
2 C chopped new (red) pota<strong>to</strong>es<br />
1 C vegetable broth<br />
¼ C water<br />
¾ tsp. sea salt<br />
¼ C organic peanut butter (no rapeseed oil or corn syrup/sugar added)<br />
1 Tbsp. red curry paste (for medium-hot; use less if you prefer less spiciness)<br />
C molasses<br />
Rinse and drain the garbanzo beans and brown rice <strong>to</strong>gether, and then soak them in water overnight and then<br />
drain well. Bring 4 C water <strong>to</strong> a boil, add the garbanzos and rice, then reduce the heat and simmer for 50 <strong>to</strong> 60<br />
min. until the water is absorbed.<br />
Sauté the onions in the oil until tender, add the spices and pota<strong>to</strong>es, and sauté <strong>to</strong>gether briefly. Add the<br />
vegetable broth, ½ C water, and salt. Simmer until pota<strong>to</strong>es are tender (about 30 min.).<br />
Add the garbanzos and rice, peanut butter, curry paste, and molasses and heat through. Serve hot. Serves 4-5.<br />
© Copyright Robyn Openshaw <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> 195