'Chicken' seitan and spinach in Indian creamy sauce - Malai palak

If I'm besotted with seitan, I'm also besotted with white curries and this is one of those insanely good Indian recipes that I find irresistible.  Malai means cream, Palak is spinach and this is a loosely adapted recipe from Vegan Richa. In her recipe, she uses soy curls to replace chicken, which are then cooked in a delectable creamy spicy sauce. I’m not even sure if you can buy soy curls in New Zealand and can’t imagine them being commonly available around the world, so it strikes me as a much better idea to use seitan.  Seitan also produces a nice 'meaty' result.

In the original, the soy curls are marinaded and then baked. I think marinades are unseamanlike underway, as well as being wasteful. Certainly, I don’t find it makes much difference to seitan and in fact you get infinitely better results from incorporating the flavours into the seitan in the first place. This is what I’ve done in this recipe. As for baking - I assume many small income voyagers still sail without ovens and even those who do, will probably avoid using them because of the cost - and the fact that they heat up the cabin.

 

I use ginger paste and garlic paste in my ‛Indian’ cooking. If you prefer to use finely minced ginger and garlic, go ahead.  I'm not sure that this is really a Curry For Cooks: in spite the use of ingredients being pretty authentic, most boats would probably have them on board.  The only exception is the methi and if you don't have it you can leave it out.

 

As with all Indian recipes, it's worth reading this one right through, before you start cooking.  You might want to put the batches of spices into little bowls, too.  It makes cooking the meal more organised.

 

I find this recipe easier to make than Palak Paneer, which needs a blender, and, to be perfectly honest, when you're using seitan, there's not a lot of difference between 'chicken' and 'paneer'.  That being said, I can see it working very well with paneer, for those who eat cheese and don't want to be bothered with blending the spinach. 

Serves 2

Ingredients 

For the ‟marinaded chicken”

1/2 cup  vital wheat gluten

        3 tbsp gram flour

        2 tsp nutritional yeast

1/2 tsp mushroom stock powder

        1/4 tsp salt

 1/4 tsp onion powder

        1/4 tsp garlic granules

1/2 tsp ground coriander

1/2 tsp ground cumin

1/4 cup water

2 tsp vinegar 

1 tbsp soya sauce

 For the sauce:

1 tsp oil

1 (Indian) bay leaf

1 whole clove

1 medium onion, chopped

1/2 tsp garlic paste

1/2 tsp ginger paste

1 small green chilli, diced

1/4 tsp salt

1/2 tsp ground coriander

1/2 tsp ground cumin

1/8 tsp cayenne OR 1/4 tsp Kashmiri chilli powder

pinch ground cinnamon

1/8 tsp black pepper

*200 ml/7 oz ounce can of full fat coconut milk

2 tbsp vegan yoghurt

1/4 cup water or milk

125 g/4 oz spinach, washed and roughly chopped

1 tsp dried fenugreek leaves, kasuri methi

garam masala

chilli flakes

Method:

• Seitan: In a bowl, mix vital wheat gluten, gram flour, nutritional yeast, mushroom stock powder, salt, onion powder, garlic granules, ground coriander and ground cumin.
• Make a hollow in the centre of the mix and add the water and soya sauce.
• Mix into a soft dough, starting with a knife or spatula and ending with your hand. If the mix seems a little bit dry, add a little more water, a teaspoonful at a time. Use the dough to clean your bowl thoroughly, otherwise the dried seitan will need to be soaked off.
• Put the dough on a board and flatten down. You will be cutting it into bite-sized chunks, so it wants to be a suitable thickness.
• Put the trivet into your pressure cooker, along with 1/2 cup water. Place the seitan on the trivet, and bring up to pressure for 5 minutes. Let the pressure go down naturally.
• When you can take the lid off, take out the seitan and cut it up – or tear it for a more ‛authentic’ appearance.  Mind you, if you cut up chicken breasts, they are obviously cut with a knife.
• If you want to, you can now fry the chunks in some oil so that they are crisp on the outside. On odds, I think I prefer them soft.

For the sauce:

• Heat a pan over medium high heat and add some oil.
• Now add the bay leaf, clove, onion, garlic paste, ginger paste, green chilli salt. Cook stirring occasionally until onion is golden.
• Turn down the heat and add coriander, ground cumin, cayenne or Kashmiri chilli, cinnamon and black pepper
• Throw in the seitan pieces and turn for a few minutes so that they are well mixed in and covered in the spices.
• Then add in the milk, yoghurt, water and spinach and mix in. Reduce heat to medium low, cover and cook for 12-15 mins, checking that it’s not drying out. Add some more water, if necessary.
• Add the kasuri methi, check salt and flavour and carry on cooking until you get a rich creamy sauce.

Garnish with garam masala and chilli pepper flakes if you like, and serve with rice, roti or even good quality bread.

Variations:

• Use leaves of silver beet/Swiss chard instead of spinach.
• Replace the seitan with half a cup of chickpeas or beans, cooked and drained, putting them in with the spinach
• Add some quartered mushrooms, with the onions, etc.
• If you don’t have yoghurt, just leave it out.  If you have a lot of coconut yoghurt, you can just thin that down to suit. You need around 300 ml liquid. You may need to simmer for more or less time to achieve the consistency you want.

Notes:

• * Coconut milk tends to come in an odd assortment of sizes. Just use a can closest to the size in the recipe. If you’re fortunate to find dried, genuine coconut milk, mix that according to the instructions on the container.  Most dried coconut milk contains some sort of  'ose' sweetener, for some unknowable reason.

You will find many more recipes like this, here, here and here 

 

 

Seitan burger

 

This recipe makes a well-flavoured, chewy burger, which holds together well. Unlike many veg~an burgers, it can happily be cooked on a barbecue, pan fried or even cooked over a camp fire. Because of this, it’s also very good to take with you to cook elsewhere and saves your hosts from the bother of trying to provide a veg~an offering. Annie's burger seasoning does raise the flavour beyond the ordinary, but if you don’t have any, or don’t want to make it, use a few of the herbs and spices from the blend, to season the burgers. The recipe is at the bottom of this post.   

Most veg~an burgers – even seitan burgers – contain beans, but for two burgers, you won’t require a whole can, and cooking them from scratch is another complete step. I also find that the burgers aren’t as firm, when made with beans, so instead I use bulgur wheat or couscous. You have to use the really fine bulgur for this – if yours is a bit coarse, use the couscous. You can make seitan without beans or grains, but I find it really too chewy.

 

Another of the advantages of this recipe is that it’s really quite quick to make – fast enough that you can make a couple to take along for a last-minute invitation to a barbecue or beach party.

 

Makes 2 burgers

 

Ingredients

1/4 cup couscous or fine bulgur wheat

1 tsp yeast extract/miso

 1/2 cup boiling water

 2 tsp Annie's burger seasoning (see below)

 3 tsp nutritional yeast

 1/2 tbsp soya sauce

 1 tsp tomato purée

 1 tsp vinegar

 2 tsp olive oil OR thin tahini

 1/4 tsp freshly ground black pepper

 1/4 tsp salt

 1/2 cup vital wheat gluten

 

For 4 burgers 

 

1/2 cup couscous or fine bulgur wheat

2 tsp yeast extract/miso1 cup boiling water

 4 tsp Annie's burger seasoning (see below)

 6 tsp nutritional yeast

 1 tbsp soya sauce

 2 tsp tomato purée

 2 tsp vinegar

 4 tsp olive oil OR thin tahini

 1/2 tsp freshly ground black pepper

 1/2 tsp salt

 1 cup vital wheat gluten

 

Method:

• Put the couscous or bulgur into a bowl and add the miso/yeast extract.
• Pour over the boiling water, mix well, cover and leave it for ten minutes or so until all the water is absorbed.
• Add the burger spice and combine well.
• Now stir in the nutritional yeast.   
• Mix in the water, soya sauce, tomato paste, vinegar, olive oil/tahini, salt and pepper. Ensure that everything is thoroughly mixed, because it’s harder to do once you’ve added the VWG.
• Now dump in the vital wheat gluten and mix as well as you can with a knife or spatula.
• Finish off combining the ingredients, using your hands, until it becomes a rough dough.
• Knead the dough against the side of the mixing bowl until you have a cohesive lump of dough.
• Put the dough onto a board and flatten it out with your hands.    Cut into half (or quarters) and shape each half/quarter like a hamburger patty.
• Add water to your pressure cooker – this shouldn’t cover the trivet – 1/4 cup should be about right, with a modern pressure cooker.
• Grease the trivet or steam basket, or – better – cover it with a piece of baking parchment.
• Put in the burgers. If you’re cooking 4 and they won’t fit in a single layers, separate them with some more paper.
• Bring the cooker up to pressure and cook for 5 minutes. Reduce pressure naturally. Take out the burgers and put them on something like a rack, so that they don’t end up sitting in water, when they’ve cooled. You can fry or barbecue them once the surface moisture has evaporated.

These burgers can be fried or grilled in just the same way as those made from meat, and eaten in a bun. Don’t overcook them – the outside can become a bit tough. Or they can simply be fried and served with vegetables. They will keep for two or three days, loosely wrapped, so can be made in advance if you want to.

 

Notes: 

• Substitute 2 tsp mixed, Italian or fines herbes for Annie’s burger spice.
• Add chilli flakes or Dijon mustard if you would like a bit more zing.
• The olive oil or tahini are to add a bit of fat.  You could use deodorised coconut oil, if you wanted to experiment.  Or go the whole hog (!) and add vegan suet.   
• Instead of the couscous, use 1/2 cup of cooked orange kumara (sweet potato), cooked in the jacket and then skinned and mashed.    These kumara easily break down into a purée.      Don’t use the red-skinned – they don’t cook down into the right sort of ‛mush’. How much, you ask in irritation, is a half cup of cooked kumara? Just guess – it’s not super critical and you can always add a drop more water – or VWG if it’s too wet. This is when scales come into their own – but not on a small boat in a bouncy anchorage.  The kumara is intended to keep the burgers more moist. ‛Ordinary’, aka Irish potatoes, are too dry. 

   

Annie’s burger spice blend    

 

 Makes about 3 tbsp

 4 tsp cumin seeds

 1/2 tsp thyme

 1 tsp garlic granules

 1 tsp basil

 1/2 tsp rosemary

 1/2 tsp cloves

 1/2 tsp oregano

 1/2 tsp ground ginger

 1/4 tsp cayenne

 1/4 nutmeg

 

Method:

•  Put all the ingredients into a grinder and pulverise until powdered.

Keep in a glass jar, out of the light and use within a maximum of 6 months. Dried herbs have a short shelf life.

 

You will find many more seitan recipes here.

  

Jeera Dal - Cumin-Spiced Lentils

Jeera means cumin, and dal means lentils and they are a pretty unbeatable combination.  This is a wonderfully simple dal, but full of flavour considering how few ingredients it has.  In fact the flavour comes from the tadka, which consists of cumin, garlic, asafoetida and chilli, sizzled in hot oil and poured over the dal.  For extra creaminess, add thick yoghurt.  The fact that a lot of vegan yoghurt is coconut based is only an asset.  

 The dal consists of red lentils (masoor dal), tomatoes and dried fenugreek leaves.  In my opinion, dried fenugreek leaves (kasuri methi) are a gift of the bountiful gods.  If you don't have any, the dal will still be good, but a shadow of its potential.  If you keep them in an airtight container away from the light, they will last several months and are a curry ingredient that you should really try to have in stock.  However, it is the tadka that really makes this curry so wonderful. I like this dal served with a vegetable side such as cauliflower poriyal or courgette curry. 

Serves 2 Ingredients 3/4 cup split red lentils, masoor dal1/2 cup chopped tomato1/2 tsp dried fenugreek leaves1/4 tsp turmeric1/2 tsp salt2 cups water, or vegetable stock

For the spiced oil (Tadka) 1 tbsp oil3/4 tsp cumin seeds1 hot green chilli, finely chopped2 cloves garlic, finely choppedpinch asafoetida, hing, optional (omit if GF)1/2 tsp Kashmiri chilli powder 2 tbsp yoghurt

Method:    

• Add the lentils to a saucepan along with the chopped tomatoes, dried fenugreek leaves, turmeric, salt and the water or vegetable stock. 
• Partially cover the pan, and cook over medium to low heat until the lentils are cooked.  They have a tendency to froth up, so keep an eye on them for a few minutes after they've boiled and check the heat.  You might prefer them to retain some texture or want them completely to soften.  Both are good.  
• For extra creaminess, stir in the yogurt, cook for 1 minute, and then switch off the heat.
• To make the tadka, heat the oil in a small frying pan over a medium heat. Once the oil is hot, add the cumin seeds and cook until they have changed colour significantly.  This can take anywhere from 30 seconds to 2 minutes, depending on your pan and stove.
• Reduce the heat to medium-low.  Add the garlic and green chilli and cook for about 30 seconds, or until the garlic starts to turn golden.  Add the asafoetida, if using, and immediately switch off the heat. 
• Stir in the Kashmiri chilli powder. 
• Immediately pour the hot tadka over the dal. Lightly mix it in. You want some of the spiced oil to remain floating on top, which adds to the attractive appearance, but you also want the flavours to permeate the dal.  
• Garnish with more kasur methi, if you want, and a squeeze of lime or lemon juice. 

Serve immediately with rice, roti, or naan, alongside an Indian vegetable dish.

You will find many more recipes like this here, here and here.

  

Annie’s burger spice blend

I created this blend to go with the seitan burgers that I make, because seitan has no particular flavour of its own and takes kindly to added herbs and spices. However, I reckon it would add flavour to any sort of vegetarian burger and should go well in your favourite bean burger recipe. You might also add it to a bean stew that seems to be a bit bland. I would recommend using about 1 tsp per burger.

 

Makes about 3 tbsp

 

4 tsp cumin seeds

1/2 tsp thyme

1 tsp garlic granules

1 tsp basil

1/2 tsp rosemary

1/2 tsp cloves

1/2 tsp oregano

1/2 tsp ground ginger

1/4 tsp cayenne

1/4 nutmeg

Method:

• Put all the ingredients into a grinder and pulverise until powdered.

Keep in a glass jar, out of the light and use within 6 months, maximum.

 

Variation:

• Substitute 1/2 tsp Kashmiri chilli powder for the cayenne.  This has a more mellow flavour and will make the burger more of a red colour.

 

You will find many more recipes like this here.  

 

 

Potato/aloo - fry

 

Potato fry is an easy-to-make, savoury and delicious dish of sautéed potatoes, known as aloo in Hindi. This is a North Indian style recipe of potatoes sautéed with bold, fragrant spices. It is also vegan and made without onion and garlic. Also known as aloo fry, this dish makes for an excellent side dish with any North Indian main course meal.

 

Serves 2

Ingredients

3 medium potatoes – cut in 2 cm cubes

2 tbsp oil

1/4 tsp turmeric

1/2 tsp Kashmiri chilli powder

1/2 tsp ground coriander

1/2 tsp ground cumin

1 pinch of asafoetida (hing) (leave out for GF)

1/4 tsp garam masala

1/2 tsp amchur – dry mango powder

salt to taste

Method: 

• Peel and chop the potatoes in 2 cm/1 in cubes, as evenly as possible.
• Heat a heavy, thick-bottomed pan or frying pan. Add 2 tablespoons oil. For a slightly pungent taste, try mustard oil.    If using mustard oil, then heat till the mustard oil starts smoking.
• Now add the potatoes to the oil.
• Mix them very well with the oil and spread them evenly in the pan. 
• Keep on stirring after a few minutes and sauté them on a low to medium-low flame until the potatoes are half cooked. 
• Then add turmeric, Kashmiri chilli powder, coriander, cumin, a pinch of asafoetida and salt to taste. 
• Mix the spices in very well with the potatoes. 
• Spread the cubes evenly in the pan. Continue to stir often and cook till the potatoes are tender, softened and slightly crispy. At each stir, change the position of potatoes so that they get crisp on all sides. 
• Finally, add garam masala and amchur powder. (Instead of dry mango powder, you could add lemon juice for some brightness and tang.)Mix very well again and serve.

This fry is delicious on its own (in which case there is only one serving), but for better nutrition, eat it with a dal or curry.    One recipe I’ve seen suggests putting it between bread – a whole new spin on chip butties!!

 

Variation:

• Substitute kumara/sweet potato for the aloo.

 

 

You will find many more recipes like this here and here and here

Spinach and rice 'bake'

I love spinach and there are many ways to cook it. This is as very simple recipe and if you are one of these terribly organised people, you can even cook the rice well in advance, in which case it will go together very quickly.  It isn't really a casserole, but that's the nearest I could get to describing it.

 

There’s no real point in specifying a weight of spinach – you tend to get what you’re given and take it. Suffice it to say that there has to be enough to feed two people. If you’re unused to cooking spinach, be warned: a big bunch that will hardly stuff into the shopping bag becomes only a few cupfuls when it’s cooked.

 

The base of this recipe, one of Rose Elliot's,  was taken from a French dish, cooked in a tian, which is a shallow, pottery or terracotta dish.  It's not one I make very often, because it uses eggs and I try not to eat too many of those.  However, it is very good, nutritious and not too filling, and also looks very attractive.  The original calls for breadcrumbs, but wherever I can, I use sesame seeds instead, which saves the business of grating crumbs, and they are far, far tastier!  If you have neither an oven, nor a tian, I suggest making it in the frying pan.

 

Serves 2

 

Ingredients

 

1/2 cup brown rice

1 cup salted water

2 tbsp sesame seeds 

bunch of spinach

1 tbsp olive oil

2 garlic cloves

1/2 cup grated cheese*

2 eggs

nutmeg

cracked black pepper

 

Method:

• Cook the rice in salted water in the usual fashion.
• In a small, dry, frying pan, toast the sesame seeds, until they are lightly browned.  Be careful - they can burn very easily and become bitter. Set aside.
• Wash the spinach and then roughly chop it. 
• Heat the olive oil in a large frying pan, add the spinach and cook it for about 3 minutes. Keep it moving so that it gets coated in oil and the stuff at the top of the pan can cook, too.
• Lower the heat and insert a flame tamer, if necessary. Add the cooked rice, diced garlic and the grated cheese. Mix well.
• Beat the eggs. and stir in with the other ingredients. Season generously with nutmeg, salt and pepper. Smooth the top over and sprinkle with the sesame seeds. 
• Cover and cook over a low heat for 15 minutes. Take off the cooker and leave to stand for 3 or 4 minutes before serving, just in case it has ‘caught’.

Some lightly cooked carrots go well with this.

 

Note:

• If you have an oven, finish it off in there, once you've mixed everything together and added the sesame seeds.  That way you will brown it; however it may be wise to put the toasted sesame seeds on top, just before serving.
• *If you eat eggs, but don't eat dairy products, use vegan cheese or mix 2 tbsp nutritional yeast in with the eggs. 

Variations:

• Use silver beet/Swiss chard instead of spinach.

 

Edited 17/9/26

You will find many more rice recipes here

Vegan cream

Blender altert

 

While most vegetarians happily eat dairy products, there is definitely a spectrum between an easy-going vegetarian (happy to eat caged eggs and factory-farmed milk products), and a full-on vegan (no honey or wool).  Personally, I'm towards the vegan end of the spectrum and left to my own devices, I won't eat any by-product of cows.  When I'm with other people I sometimes eat cheese, just because it's easier than causing a fuss.  I would also eat cheese from the Mahoe Dairy in the Bay of Islands, because I've been to their farm and seen how well the cows are treated.  But even if it were readily available in my local supermarket, I would still only eat it occasionally.

 

Apparently, soya cream and various alternatives are readily available in some parts of the world, but not in Northland and I suspect not in many places where a small-income veg~an may end up voyaging.  That being so, the only alternative to dairy, is to make a substitute.  Fortunately, the homework has been done for me and I can simply copy the recipe for you!

 

Makes a generous 1/4 cup

 

Ingredients

 

1/4 cup cashew nuts

1/4 cup water + more if necessary

 

Method:

• Put the cashew nuts into the blender and grind to a fine powder.  To avoid inadvertently making cashew nut butter, it's better to do this in short bursts.
• Now add the water and blend again to a thick cream. 
• Empty the contents into a small jug or bowl.  

Note:

• The trouble with blending small quantities, is that as much seems to remain in the blender as pours out. Check the consistency of the cream in the jug.  It will be pretty thick and if that's how you want it, you'll just have to patiently scrape out the rest of the cream.  However, if you want it a bit thinner, add a little water to the jug, close it up and give it a good shake, to clean it out.  Add that to the jug.  Keep on adding a little water, and cleaning the blender until you get the consistency you want.

Variations:

• There are a couple of arguments against using cashews.  Firstly they are really quite expensive and secondly they appear to be produced in a way that badly exploits women, whose hands are often damaged by the caustic substances used in extracting the nuts.  I usually use blanched peanuts, which are a lot cheaper and don't appear to have any real downside.  The resulting cream doesn't taste quite as good, but as I never make desserts, it doesn't matter to me.  If you are using the cream to be eaten as is, you might possibly find it unacceptable.  
• Blanched almonds, also make a delicious cream.  You can blanch them yourself by pouring boiling water over almonds in a bowl and leaving them for a few minutes.  Once the skin has softened a little, it slips off easily.
• Hemp seeds also make a good cream, but it isn't as attractive due to the dark flecks in the seeds.
• Equally, Brazil nuts make a lovely cream, but again, the flecks of skin on most Brazil nuts spoils the appearance.
• I'm sure macadamia nuts would also make an excellent cream, but as they're shockingly expensive, I've never tried.                                  

 

You will find many more recipes for this type of thing here.

Seitan 'steak'

While this tastes nothing at all like steak, a quick glance in poor light might fool you for a minute or two.   However, the texture, although quite different from beef flesh, which many of us might find to be a relief, if anything, it has a chewiness that no other veg~an food offers.   As I hadn’t eaten a steak for about a quarter of a century before I discovered seitan, it’s hard for me really to compare it, but what I do know, is that it makes a very satisfactory substitute and can be used and served in a similar way to steak or beef, in stews, curries, etc.  It's also very good fried, with perhaps some celery seeds and cracked black pepper rubbed into it, before putting it in the frying pan.

 

I like to serve the steak with chips and a side salad or green vegetable.  And bread of course, for the chip butties (coming from Liverpool I make no apology for this!).  It's also good with a couple of fried mushrooms and a fried tomato, with a fried egg, or indeed, in any way you would normally serve steak. 

 

Makes 1 huge, 2 small

 

 Ingredients

 2 rounded tbsp couscous

 1 tsp Marmite/miso

 ½ cup boiling water

 2 tsp nutritional yeast

 1/4 tsp onion powder

 1/4 tsp Kashmiri chilli powder*

 1/4 tsp smoked paprika

 1/4 tsp ground/cracked black pepper

 1/2 tsp mushroom stock powder OR 1/2 tsp mushroom powder + 1/4 tsp salt

celery seed

 cracked black pepper

salt

2 tsp tomato paste

1½ tsp soya sauce

 1 tsp olive oil OR 1 tbsp (vegan) ghee OR 1 tbsp tahini*

1 tsp vinegar

 rounded 1/2 cup vital wheat gluten

Instructions:

• Put the couscous and Marmite/miso in a bowl; pour over the water and cover.    Set aside to cool completely.
• Add the nutritional yeast, onion powder, Kashmiri chilli powder, smoked paprika,black pepper, mushroom stock powder, one at a time to the couscous, mixing very thoroughly each time. 
• Add the celery seed and extra cracked black pepper, if you are using them. Alternatively, put to one side and rub them onto the finished steaks just before frying them.    Depending on how salty the stock powder is, you might want to add extra salt.
• Add the water, tomato paste, soya sauce, olive oil/ghee/tahini and vinegar, ensuring that everything is well blended.
• Then add the vital wheat gluten, mixing in with a knife or spatula and finish off mixing it by hand.    It doesn’t stick to your fingers and is easy to work.    I have found less is more, when it comes to kneading and just knead the dough until everything is mixed in and smooth.    However, try to makes sure you have used every last scrap of it - leftovers are difficult to remove if you let them dry.    if it’s not quite clean, ensure that you leave the bowl to soak.
• Now shape into one or two steaks.    I tend to make one big one and a smaller one for breakfast the next day.    Work quite quickly: if the dough dries out, it seems reluctant to stick back together again.
• Place your steaks on a lightly-greased trivet in your pressure cooker, with about half a cup of water.    The water shouldn’t cover the trivet.    You can put it on parchment paper instead of greasing the trivet, if you prefer.
• Bring up to pressure for 10 minutes and let the pressure reduce gradually.    Remove the steaks and place them to cool.     
• Heat olive oil in a frying pan and when it’s hot, add your steaks.    Fry on both sides.    They are already cooked, so this frying is to reheat them and add more flavour.   

A little bit of Dijon mustard goes well with them.    Serve as you would a steak.    I like chips and salad, myself, or smashed potatoes and freeze-dried peas.

 

Notes:

• *Kashmiri chilli powder is mild, but has a bright red colour, which enhances the appearance of the steak.   If you are concerned about it being too hot, add more smoked paprika.
• Tahini adds an element of earthiness to the flavour.

Variation:

• When I make this steak, I usually make a large one and a small, thin one for breakfast the next day.  This is great in a roll or with good bread in a sandwich.

 

You will find many more recipeslike this here.

Minestrone soup

 

 

 

The name ‘Minestrone’ has become something of a catch-all for a tomato, vegetable and pasta soup. I don’t pretend that the following version is any more authentic than most, but it certainly is attractive and full of flavour.  Even if I weren't a vegetarian, my Minestrone would always contain beans and recipes which don't, seem very odd to me, because white beans are so often used in Italian peasant food, which is surely what this is.  Cannelini beans would be first choice, but if you can't buy them, any white beans will do.  Even borlotti beans would do, if you have those, also being popular in Italy. 

 

Non-vegetarian recipes call for bacon, but I've seen more than a few which are strictly vegetarian. Ideally, one would chop in a stick or two of celery, but I don't find this a good voyaging vegetable, because you buy so much at a time.  Even in a fridge, I suspect it doesn't last forever, so I suggest celery seed as an alternative: it's a shame that you can't just buy three or four sticks of celery at a time! This soup makes for a great and filling meal with chunks of freshly-baked bread.   

Use 1/3 seawater to 2/3 fresh, if the sea is clean, and leave out the salt.

 

Serves 4 to 6 as a starter, 2 for a main course

 

Ingredients

at least 2 tbsp olive oil
2medium onions or one large
2 garlic cloves
1 carrot

1 small potato 
1 stick celery OR 1 tsp celery seed

1/2 tsp fennel seeds 3 cups water

2 tsp Annie's Mixed Herbs OR 1 tsp rosemary + 1 tsp thyme

1 tsp sweet paprika

2 cups water 

1/4 cup white beans, soaked in 1 cup boiling water for an hour 

about a packed cup full of shredded cabbage
a piece of Parmesan cheese rind

14 oz/400 g tin of crushed tomatoes

about 20 lengths of spaghetti

coarsely ground or cracked black pepper

optional Parmesan cheese or "Parmegan" cheese to serve

Method:

• Heat the olive oil in the pressure cooker.
• Chop the onions and garlic and cook over a fairly high heat until they’re starting to brown. If you are using it, add 1 tsp salt.
• While this is happening, dice the carrot, potato and the celery. Add to the other vegetables, together with the celery seed (if using) and the fennel seed, and cook until they are aromatic - about 5 minutes.
• Add the dried herbs and paprika and toss the vegetables to ensure that they're mixed well. 
• Pour in the water, the beans their water, and bring to the boil. Pressure cook for 10 minutes. Reduce pressure gradually. 
• When you can safely remove the lid, add the cabbage to the pan. Return it to the flame. If you’re using the Parmesan cheese rind, cut this into small dice and add. 
• Empty the tomatoes into the pan and mix them in. 
• When the soup is boiling once more, lower the heat to a simmer, break the spaghetti into 25 mm (1 in) lengths and add this. Stir to separate the pieces of pasta.
• Gind in a generous amoun of pepper. Minestrone also responds well to ½ tsp of cracked black pepper. Taste after a couple of minutes to see if it needs more salt.
• Cook until the spaghetti has softened – you can bring it back up to pressure for 3 minutes if you wish.

Serve with chunks of bread and, if you have it, plenty of Parmesan cheese.

 

Notes:

• Don't be mean with the olive oil and use a nice, peppery one if you can get it.
• The rind from the Parmesan cheese adds a wonderful depth of flavour, which vegans will have to do without.  However, probably most small-income voyagers will have to do without it, too and indeed, even if you have lots of money, Parmesan cheese, complete with rind, is often difficult to source.  In the days when I ate Parmesan, I used to enjoy eating the piece of rind in the soup, but most people apparently take it out before serving.
• If you don't have crushed tomatoes, use whole ones and crush them yourself. 

Variations:

• Ideally, this recipe would include green beans. I tend to eat soup in cold weather, when green beans are expensive and/or hard to come by.  But they certainly enhance the soup.
• Some recipes call for red kidney beans, but I find that they make the soup too dark,  By all means use them if that's what you fancy!
• Use black-eyed peas or chickpeas, if you have no white beans. The black-eyed peas won't need soaking first. Or you could use a can.
• Most recipes call for a bay leaf.  I can never taste them, myself, but feel free to add one, with the rest of the herbs, if you like them.   
• Replace the cabbage with kale or Swiss chard/silver beet.
• You could also use the leaves from a cauliflower, instead of cabbage.
• Broccoli florets, added at the end would go well, but not if you're intending to reheat the soup for another meal.
• Use another type of pasta, such as elbow pasta, or alphabet, but keep to small shapes so that you don't overwhelm the soup with it. 
• Add tomato purée for a richer flavour, especially if your canned tomatoes are a bit watery. 
• If you miss the bacon flavour from traditional Minestrone, use smoked paprika instead of the sweet.  
• A couple of mushrooms, sliced are also a pleasant addition.
• Add a tsp of mushroom stock powder for more flavour.
• Add chopped pepper to taste
• Use chopped tomatoes in purée for a thicker soup.
• Add 1/4 tsp dried chilli flakes
• Fresh tomatoes are also great, if they're available and have plenty of flavour, but in cold weather, canned will probably be a better choice.   

You will find many other recipes for soup here 

 

Edited 19/08/26