Tag Archives: garbanzo beans

Moroccan Beef Stew – made vegan

Most recipes are really easy to veganize and it is getting easier and easier with all the faux meats you can find these days. This recipe calls for 1 1/4 lb beef, but I’m sure you could also easily use seitan if you wanted to avoid soy.  In this recipe (which I adapted from a recipe titled the same in the January 2012 O magazine),  I used 2 packs of Gardein beef tips (9 oz each).   I was really surprised at how fast this soup came together.  I think maybe I may stir in some spinach next time.

Vegan Moroccan Beef Stew

    • 2 tbsp olive oil, divided
    • 2 packs of Gardein beef tips
    • 2 tsp salt, divided
    • 1/2 tsp ground black pepper, divided
    • 3 cloves garlic, chopped well
    • 1 large carrot, chopped (I sliced mine into thin medallions)
    • 1 large yellow onion, chopped
    • 1 tsp ground cumin
    • 1 tsp sweet paprika
    • 1/2 tsp ground cinnamon
    • 1/2 tsp ground ginger
    • 6 cups beef or chicken broth ( I used 6 cups of water + 2 veg bouillon cubes and 1/2 block of a “no-chicken” broth cube)
    • 2 (15 oz) can chickpeas, drained and rinsed
    • < 1 cup dried spaghetti, broken into 1″ pieces (I used tri-color corkscrew spirals instead for added nutrients and color)
    • 6 Tbsp chopped cilantro, for garnish (optional – i did not use this)
    • 1 large lemon, cut into 6 wedges, for garnish (optional)

1) Make your broth, if not using pre-made broth, and set aside. Heat 1 Tbsp oil in a large pot over med-high heat.  Add beef, 1 tsp salt and 1/4 tsp pepper. Cook, stirring occasionally until browned, about 10 minutes.

Gardein's vegan beef tips

2) Add remaining 1 Tbsp oil, garlic, carrot, onion, and 1/2 tsp salt and cook until vegetables are softened, about 6-8 minutes. Stir in cumin, paprika, cinnamon, and ginger and cook, stirring constantly for about 1 minute.  Add broth and bring to a boil.  Reduce heat to medium-low and cover until beef is tender* (*the original recipe says to cook for 45 minutes so that the beef cooks, but I found with the faux beef that mine was good in less than half that time!)  Go ahead and toss in those chickpeas now and let them get cooked with the soup to avoid them tasting raw.

3) Add the noodles, 1/2 tsp salt and 1/4 tsp pepper and continue to cook, covered until the noodles are al dente, 10-15 minutes.

To serve, season to taste with salt and pepper, then ladle into bowls and garnish with cilantro (if using) and lemon wedges on the side.

Serves 6. Can be frozen up to 8 weeks (though if you plan on freezing, I would recommend omitting the noodles until you are re-heating it).

Those faux beef tips are tasty and freakishly beef like. I thought this soup was very satisfying, though next time I use these faux beef tips, I’m gonna try a more traditional “beef” stew and dumplings recipe… one that would require a creamier sauce (rather than a broth) and a thicker stew with peas and potatoes.  That being said, I really enjoyed this soup.

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Easy Chick-Peazy Hummus

I thought I should start out my first blog recipe with something that I make all the time… hummus.  This recipe is easy & fast.  You can serve it immediately or pop it in the fridge.  It’s great for a party or just for personal snacking! Its gluten-free.  I cannot tell you how many times I have whipped up this hummus in a hurry for a quick nutritious snack! And the best thing is that you probably already have most of the ingredients on hand already! (Sesame tahini is sometimes stocked by the peanut butter in the grocery store.  You’ll want to stir it really good because of the natural separation that may occur. After opening, keep it in the refrigerator to keep it fresh.)

My kids will literally eat this with a spoon if I forget to take it out of the serving bowl!  Hummus is a great way to get your kids to eat their vegetables – broccoli, carrots, celery, cucumber, cherry tomatoes, green or red peppers, what have you! Or throw it between two pieces of bread, add some sprouts, sliced cucumber, shredded carrots, spinach (or lettuce) & it makes one heck of a sandwich! Did I mention that garbanzo beans  (aka chickpeas) are a terrific source of protein AND iron?! (Homemade hummus contains WAY more protein than the store-bought varieties & has no preservatives. This hummus will last a good 4-5 days!)

BASIC HUMMUS

Throw all ingredients together and blend in the food processor, scraping the sides down occasionally until its smooth & creamy.  Add an extra splash of water or olive oil in the end if you prefer to thin it a little!  This hummus will thicken up slightly in the fridge.  For a nice presentation, drizzle with olive oil & add a dash of cayenne!  Makes a bit more than 2 ½ cups.

  • 3 ½ cups (or 2 cans) drained & rinsed garbanzo beans (aka chickpeas)
  • 2 cloves garlic, minced
  • < ¼  cup sesame tahini
  • ¼ cup olive oil
  • 4 Tbsp lemon juice
  • ¾ tsp salt
  • > 1/8 tsp cumin
  • 2-3 Tbsp water