Vegetarian Chili:
Start same as above; add chopped eggplant, celery, mushrooms, and a large can of kidney beans.  Add chili powder to taste, 5-6 chopped tomatoes and maybe some TVP,  texturized vegetable protein made of organic soya.  In Indonesia add crumbled tempe.  Cook until done and as usual add greens and tomato wedges the last 2 minutes.  When traveling in Africa we just buy beans from the local little cafe as it takes them 3 hours to cook over the fire.

GreekVegan Moussaka:
Mashed potatoes replace cream sauce and ground lentils replace lamb in a casserole that serves a crowd. Real Greek Moussaka takes 3 hours to make, so don’t expect anything “greek” to take less time than that. This recipe is good to use up last night’s mashed potatoes (just so they aren’t watery).

Ingredients: 

5 large russet potatoes, peeled and cut into chunks (3 ½ lb.)

4 cloves garlic, peeled

¼ cup plus 2 Tbs. olive oil, divided

1 large onion, chopped (1 ½ cups)

3 Tbs. dried oregano

2 15-oz. cans chopped tomatoes (drained)

⅔ cup green lentils

1 bay leaf

1 cinnamon stick

2 medium eggplants, sliced

2 small zucchini, sliced

3 tomatoes, thinly sliced

Instructions: 

1. Cook potatoes and garlic in boiling salted water 10 minutes, or until soft. Drain, and reserve liquid. Mash with 1 t. olive oil and 1/4 cooking cooking liquid. Season with salt and pepper.

2. Heat 2 Tbs. olive oil in saucepan over medium heat. Add onion and oregano, and sauté 5 minutes. Add tomatoes, lentils, bay leaf, cinnamon stick, and 3 cups potato cooking liquid. Cover, reduce heat to medium-low, and simmer 45 minutes, or until lentils are tender .Drain if excess liquid. Remove bay leaf and cinnamon, and purée lentils in food processor until chunky. Season with salt and pepper.  Make sure mixture is thick.

3. Place eggplant slices on paper-towel-lined baking sheet, and sprinkle with salt. Let stand 30 minutes. Rinse, and pat dry. Sautee until tender and drain. Also sautee zuchinni.

4. Preheat oven to 350˚F. Coat deep 13- x 9-inch baking dish with oil. Spoon 1 1/2 cups lentil mixture into bottom. Top with eggplant, followed by zucchini and tomatoes. Spoon 2 cups lentil mixture over top. Spread half of potatoes over lentil mixture. Top with remaining eggplant, and lentil mixture. Spread remaining potatoes over top, making sure to cover completely. Bake 1 1/2 hours, or until top is browned. (Thanks: ‘Vegetarian Times’.)

Middle East and North African:

African or Middle Eastern spiced mixed vegetable stew:
Start as above, choosing a variety of fresh vegetables that catch your eye.  Try different combinations.  Add ethnic spices, lentils, and chili to flavor.

Egyptian Platter:
Buy pitas bread, humus & falafel mix at your nearest health food store.  Mix falafels and fry patties slowly until crispy.  Drain and set aside. 
Heat the pita bread in the oven.
Caramelize 2 onions.  Slowly fry thin slices in oil until golden brown.  Drain in paper and set aside.
Cut 4 eggplants in wedges.  Fry one cut up onion and 3 cloves diced garlic in oil.  Add eggplant, salt, and chili to taste until tender.  Add 2 diced tomatoes at end, fry until browned.
Make a platter with fresh tomato slices, lettuce, cucumbers, and diced onions & caramelized onions.  Put humus, falafels, and eggplant in bowls.  Serve with warmed pita bread.

Falafels:
makes 20 balls

Smash & mix in a large bowl

• 1 400gr can chickpeas.

• 1/2 large onion, roughly chopped (about 1 cup)

• 2 tablespoons finely chopped fresh parsley

• 2 tablespoons finely chopped fresh cilantro

• 1 teaspoon salt

• 1/2-1 teaspoon dried hot red pepper

• 4 cloves of garlic crushed

• 1 teaspoon cumin
  Sprinkle 1 teaspoon baking powder over mixture & add 4-6 tablespoons flour and/or a little bulgur until the dough forms a small ball & doesn’t stick to your hands.  Chill for minimum one hour.
   You can substitute 1T. ground flax seed mixed with 3 T liquid to thicken like adding an egg instead of the flour. Stir until gelatinous.
   

• Coconut or olive oil for frying – add more flour if they fall apart when cooking.  Brown in shallow oil, turning carefully so they don’t break apart.  Drain on paper.  Put in pita bread and add the following:

• Chopped tomato/cucumber/onions/salad (not overseas) for garnish

• Tahini (ground sesame sauce thinned with water), hummus (see below) salad and pita bread

Note: Egyptians omit the cilantro and substitute fava beans for the chickpeas.

Hummus:
Blend together until desired consistency:

• 1 (15 ounce) can garbanzo beans, drained, liquid reserved

• 3 cloves garlic, crushed

• 1 teaspoons ground cumin

• 1/2 teaspoon salt

• 1 teas. Tahini

• 1 tablespoon olive oil

• juice from 1 lemon (or more to taste)

Kebabs:
Prepare falafels as above. Warm a pita bread, add falafels, hummus, thin garlic sauce, chopped tomatoes, onions, lettuce. Or substitute a hard roll for the pitas and make a falafel burger.  Add fried onions.   

Lebanese Garlic Sauce
I lined pita shells with this sauce and loaded them up with chicken, lettuce, tomato and roasted peppers and onions. Just make sure you aren’t coming face to face with anyone for the next month or so… WHEW! Garlic!”

Ingredients

• • 3 small russet potatoes

  • 1 head garlic ( 12-14 cloves. It’s a LOT. Be afraid.)

  • 1/3 cup fresh lemon juice

  • 1/2 tablespoon salt

  • 1/2 cup olive oil

Directions

1. Peel the potatoes and boil in water until soft. Mash and let cool.

2. Crush and peel a whole head of garlic. Cut into quarters. Place raw garlic in a heavy duty blender with the salt and lemon juice. Pour a light layer of oil onto garlic. Puree the garlic, salt lemon juice on high and begin pouring a slow steady stream of the rest of the oil through the blender’s handle hole until everything has mixed.

3. At this point, you’ll have extreme garlickiness (new word), which some people like, but for “texturizing”, you’ll need the taters.

4. Add the mashed potatoes, about 2-3 tablespoons at a time and mix. Continue adding/blending potato until the sauce is mixed well and the consistency that you want.Transfer to a bowl and allow to chill completely in the fridge. After about an hour, the flavors will blend together

Tunisian Cous cous with Seven-Vegetable Stew:

Total:1 hr 5 min

Active:30 min

Yield: 4 to 6 servings

Ingredients

• 3 cloves garlic, smashed

• 2 small turnips, peeled and quartered

• 1 medium yellow onion, quartered lengthwise, root end intact

• 1 large carrot, peeled and cut into 2-inch chunks

• 1/2 fennel bulb, thickly sliced lengthwise, root end intact

• 1/3 cup golden raisins

• 1 tablespoon peeled, chopped, fresh ginger

• 1 tablespoon kosher salt

• 2 teaspoons each ground cumin, paprika, and sugar

• 1 1/2 teaspoons ground turmeric

• 1/8 teaspoon ground cloves

• 1 cinnamon stick, snapped in half

• 2 cups water

• 1 pound butternut squash

• 1 small zucchini, cut into 2-inch rounds

• 1 (15 1/2-ounce) can chickpeas, rinsed and drained

• 4 sprigs fresh flat-leaf parsley, tied together with kitchen string

• 1 cup canned whole peeled tomatoes, with their juices

Couscous:

• 2 cups cold water

• 1 tablespoon unsalted butter

• 1 teaspoon kosher salt

• 1 1/2 cups uncooked couscous

• 1/2 cup sliced almonds, toasted

• Harissa (Tunisian hot sauce)

Directions

For the stew: Put the garlic, turnips, onion, carrot, fennel, raisins, ginger, salt, cumin, paprika, sugar, turmeric, cloves, and cinnamon in a large soup pot with a tight-fitting lid. Add 2 cups water and bring to a boil over high heat; cover, reduce the heat, and simmer until the vegetables are somewhat soft, about 10 minutes. Halve and seed the butternut squash and cut it into wedges. Tie parsley sprigs together with kitchen string. Add squash, zucchini, chickpeas, and parsley sprigs to the pot. Using your fingers and working over the pot, tear the tomatoes into big pieces and add them to the pot with their juices. Simmer the stew, covered, until it is slightly thick and fragrant, and the vegetables are fork tender but not mushy, about 15 minutes. (You can test the vegetables a bit sooner, remove them as soon as they are tender, and return them to the pot when you are ready to serve. All the vegetables should be tender enough to cut with the side of a fork, but still hold their shapes.) Remove cinnamon sticks.

For the couscous: Bring water to a boil with the butter and salt in a small saucepan. Stir in the couscous, pull the saucepan off the heat, cover, and set aside until the water has been absorbed and the couscous is plump, about 5 minutes. Transfer to a bowl and fluff with a fork.

To serve, spread the couscous over a large serving platter and, using a slotted spoon, mound the vegetables in the center. Pour some of the broth over the vegetables and sprinkle with the almonds. Pass the remaining broth and the harissa, if desired, at the table.

Moroccan Lemon & mint aubergine tagine, with almond couscous

Ingrediants: 
 1 tbsp rapeseed oil

1 large onion chopped

• 3 garlic cloves, chopped

• 1 tbsp harissa or chili paste
  ·  1 tsp cumin seeds

• ½ tsp ground cinnamon

• 200ml reduced-salt vegetable stock

• 400g can chopped tomato

• 350g baby aubergine trimmed and slit a couple of times

.   Also add other finely sliced vegetables, traditionally carrots,
   squash, onions, garlic, beans, potatoes, sweet potatoes, etc.
   (often a variety of 7 vegetables)

·  2 strips lemon zest, finely chopped

• 390g can butter bean, drained

• 175g wholemeal couscous

• 40g toasted flaked almond

1. Heat the oil in a large non-stick pan and fry the onion and garlic for 5 mins. Stir in the harissa, cumin and cinnamon, cook briefly, then tip in the stock and tomatoes.

2. Add the aubergines and lemon, then cover the pan and cook gently for 15-20 mins until the aubergines are meltingly tender. Add the butter beans and warm through.

3. Meanwhile, cook the couscous following pack instructions, then stir in the almonds. Serve the aubergine tagine on the couscous. Garnish with mint leaves, if you like.

Fresh Jordanian lemon and mint drink:

Squeeze the juice from a lemon. Put water and a little honey in a
a blender.  Add lemon juice and several stems of fresh mint.  Blend
until frothy.  Serve in a tall glass over ice.  Garnish with a few leaves of mint.   Refreshing on a hot summer day.

Marinated Bean Salad
Ingredients:

• 2 TBS minced onion

• 3 medium cloves garlic, pressed

• 2 cups fresh green beans cut into 1-inch lengths

• 2 cups or 1 15 oz can (BPA-free) lima beans, drained and rinsed

• 2 cups or 1 15 oz can (BPA-free) kidney beans, drained and rinsed

• 1 large ripe fresh tomato, chopped

• 2 TBS chopped fresh basil (or 2 tsp dried basil)

• 1 TBS chopped fresh oregano (or 1 tsp dried oregano)

• 1 TBS chopped fresh parsley (or 1 tsp dried parsley)

• 3 TBS fresh lemon juice

• 2-3 TBS extra virgin olive oil

• salt and cracked black pepper to taste

Directions:

1. Mince onion and press garlic and let sit for 5 minutes to bring out its health-promoting benefits.

2. Fill the bottom of a steamer with 2 inches of water.

3. While steam is building up in steamer cut green beans.

4. Steam for 5 minutes. A fork should pierce them easily when they are done.

5. Drain and rinse canned beans. Let beans sit in colander for another couple of minutes to drain excess water.

6. Mix all ingredients together. If you have the time, let it marinate for at least 15 minutes. It can keep in the refrigerator for a few days. Keep on hand for a quick meal.

Ethiopian Curried Lentils

Prep and Cook Time: prep time: 15 minutes; cooking time: 30 minute

Ingredients:

• 1 cup orange lentils, washed

• 4 cups + 1 TBS vegetable broth

• 1 medium onion, chopped

• 3 medium cloves garlic, chopped

• 2 medium carrots, diced into 1/4-inch pieces

• 2 medium celery stalks,diced into 1/4-inch pieces

• 2 cups finely chopped kale or swiss chard

• 2 tsp curry powder

• 1 15 oz can diced tomatoes (do not drain) or 4 chopped fresh tomatoes.

• 3 TBS chopped fresh cilantro

• salt and black pepper to taste

Directions:

1. Rinse lentils in strainer and sort through, removing debris.

2. Chop onions and garlic and let sit for 5 minutes

3. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently, until translucent.

4. Add garlic, carrots, and celery. Continue to sauté for another couple of minutes. Add curry powder and mix to bring out its flavor.

5. Add rinsed and drained lentils, 4 cups broth and tomatoes. Bring to a boil, reduce heat to medium low, and simmer uncovered until lentils and vegetables are tender, about 5 minutes. Add kale and simmer for another 5 minutes. Add cilantro and season with salt and pepper to taste.

Serves 4   You could always skip the curry powder and just add Braggs liquid aminos, sea salt and a little cayenne to taste – enjoying just the flavor of the lentils

You can substitute boiled garbanzo beans or chickpeas in the above recipe.  A traditional Ethiopian dish, served on a big flat spongy pancake or ‘injera’, could have fresh chopped onions and tomatoes, chickpeas or lentils (attar), potatoes and carrots (diniche) chopped cooked spinach, cooked beets, cabbage and onions and carrots fried, and sauces of shiro (spicy red sauce from chickpea flour) misiir and goman in the center.  Tasty!  A plate of these great fasting food delights is also sometimes served with a crusty roll, but if you are Ethiopian it is injera breakfast, lunch, and dinner!

Ethiopian Lemon Lentil Salad:

Ingredients:

• 1 cup orange or brown lentils, washed

• 4 cups + 1 TBS vegetable broth

• 1 medium onion, chopped

• 3 medium cloves garlic, chopped

• 2 medium celery stalks,diced into 1/4-inch pieces

• 1/2 cups finely chopped kale or swiss chard

• salt and black pepper to taste

• 1 cup fresh lemon juice
  3 TBS chopped fresh cilantro
  1/2 chopped green onions

Sautee onions, garlic, celery, add broth and cook lentils until done. Add kale the last couple of minutes.  Cool lentils.  Stir in lemon juice, cilantro and green onions.  Great flavor.

Simple Ethiopian Spaghetti Sauce:

Brown an onion and garlic in olive oil (rather than cheap vegetable oil)

Boil water and throw in 6 fresh tomatoes.  Remove the skins and chop them into a fine puree. Add to cooked onions and sauté.  Add chili powder to taste.  Put on top of cooked pasta.  The best thing the 5 year occupation of Ethiopia by the Italians accomplished.  They also make yummy vegetarian pizza.

Red Sea Eggplant and potatoes:

Sauté chopped onions and garlic in oil.  Blend 4-5 tomatoes in a blender.  Add to pan.  Add a pinch of cummin and kuzbara (coriander) salt and chili.  Chop 4-5 potatoes in cubes.  Cook until tender. Put aside.

Sautee 2 large eggplants in oil until soft.  Drain on paper towel and put aside.  Sauté chopped onions and garlic in oil.  Add 3-4 chopped tomatoes, 1 large chopped green pepper.  Cook until soft.  Mash the eggplant and add to the sauce. Heat and serve on a plate with potatoes.  Make an Arabic salad with chopped (in small cubes) tomatoes, cucumbers, green peppers and onions. Drizzle with lemon juice, salt, cayenne.  Serve with fresh olives.

Tunisia double crust pizza:

We even had a magnificent pizza pie, 2 golden crusts filled with all the tasty ingredients.  Two crusts were rolled out and placed one on top of the other. The outer edges were pinched to form a thick edge.  the top crust was cut in 8 pieces and opened up like a sun.  Thick paste and fixing were added and the individual sections were folded back in a decorative design.  Olives were pressed into the now sealed crust and the whole pie was baked until golden. 

Chickpea-Avocado Mash

I can garbanzo beans drained
1 avocado
1 t. olive oil
juice of 1 lemon or lime
salt & pepper

Mash together.
Perfect dip with carrot or celery sticks or as a topping for Moroccan flat bread or lavosh.  Spread on toasted bread (maybe gluten free)
Add sliced tomatoes, lettuce or spinach,
alfalfa sprouts on top.

Moroccan Eggplant with Garbanzo Beans:
 

Ingredients:

• 1 large onion, cut in half and sliced thin

• 5 medium cloves garlic, pressed

• 1 medium red bell pepper, cut in 1-inch squares

• 1 medium eggplant, cut into 1-inch pieces

• pinch of red pepper flakes

• 2 tsp turmeric

• 1/2 tsp garam masala

• 2 cups or 1 15 oz can garbanzo beans (BPA Free)

• 1 15 oz can lentils, drained

• 1/2 cup tomato sauce

• 1-1/4 cups + 1 TBS vegetable broth

• 1/2 cup raisins (optional)

• 1 TBS chopped fresh cilantro

• salt and black pepper to taste

Directions:

1. Slice onion and press garlic and let sit for at least 5 minutes to bring out their health-promoting benefits.

2. Heat 1 TBS broth in a 10-12 inch skillet. Healthy Sauté onion in broth over medium heat for 5 minutes, stirring frequently. Add garlic, red bell pepper, eggplant, garam masala, and turmeric. Stir to mix well for a minute, and add broth and tomato sauce. Stir again to mix, cover, and cook over medium low heat for 15 minutes, stirring occasionally, or until peppers and eggplant are tender.

3. Add garbanzo beans, lentils, red chili flakes, and raisins. Simmer for another 5 minutes. Season with salt and pepper. Top with chopped cilantro.

Serves 4

Eastern African Food:

“Obama Stew”: (learned over the fire on safari)
Make a tasty vegetable curry as above, (must have egg plant, green peas, slivered carrots and fresh tomatoes) minus the coconut milk or potatoes.  In addition to curry powder add 1/8 t. cloves, 1/8 t. cinnamon, 4 cardamom, and fresh chopped chili for some zest.  Stir in 1/4 cup chopped cilantro at the end.  Serve over plain rice or with boiled potatoes.

Mokimo:
Boil potatoes with 1 cup of fresh green peas (sold hard, shelled in the markets).  The last 5 minutes add 2 cups of cut up Swiss chard.  Mash together.  Add salt and white pepper to taste.  You can also add grains, sweet potatoes, cassava, cooking bananas, corn kernels, whatever and mash it in.  Mokimo is usually quite dry and needs to be served with vegetables in sauce. In Africa this is made with green plantains instead of potatoes, a staple here.