About Vegetables & Vegetarian
Some vegetarian dishes to try.
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| On our way to the fresh produce market in Mahdia, Tunisia we came across this sight. Just slightly overloaded we think. Click on the image to read our blog about visiting this amazing town in North Africa.. |
How Good are Chickpeas Onboard
Originally cultivated in the Mediterranean and the Middle East, chickpeas, also known as garbanzo beans are loved around the globe, with a permanent spot in practically everyone’s pantry, not only vegetarians. They are featured prominently in Italian, Greek, Indian, Middle Eastern, Spanish and Portuguese cuisine. Yet chickpeas somehow still get relegated to the side dish territory, unceremoniously puréed into yet another bowl of hummus.
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| Fresh Chickpeas being Harvested. Normally 2 seeds per Pod. |
Though the most common type of chickpea appears round and beige, other varieties include colours such as black, green, and red. Like other legumes such as beans, peas and lentils, chickpeas are prized for their high protein and fiber content. This is great for us when fresh protein on the boat is low.
On Our Dreamtime we tend to bulk up our meals with chickpeas, whether it be in a slow cooked stew or roasted there is always place for chickpeas. Having the convenience of them available in canned and dried forms allows us to store them onboard for long periods of time.
Hummus is the Arabic word for chickpeas, which are often cooked and ground into a paste and mixed with tahini (sesame seed paste), this is the most commonly known use for chickpeas in Australia and it is used as a dip. But chickpeas are so much more. We have been amazed at the way the humble Chickpea is used all over the world. Such diverse cuisines using one simple ingredient to make amazing different taste sensations.
How are Chickpeas used around the globe.
- Mature dried chickpeas can be ground into flour, ground and shaped into balls and fried as falafel. This is commonly used in Syria and Lebanon.
- Chickpea flour is known as gram flour or besan in South Asia and used frequently in Asian cooking.
- In Portugal, they are one of the main ingredients in rancho, eaten with pasta and meat, including Portuguese sausages, or with rice.
- In Spain, they are used cold in tapas and salads, as well as in cocido madrileño.
- In Italy, chickpeas are eaten with pasta or in soup. In southern Italy, chickpea flour is made into a batter for panella, a sort of crepe.
- In Egypt, chickpeas are used as a topping for kushari.
- In the Philippines, chickpeas preserved in syrup are eaten as sweets and in desserts such as halo-halo.
- And just for fun some varieties of chickpeas can be popped and eaten like popcorn.
- The chickpea-derived liquid can be used as an egg white replacement to make meringue.
How to cook them.
Chickpeas are a nutrient-dense food, providing rich content protein, dietary fibre, folate, iron and phosphorus, thiamin, vitamin B6, and zink. They have been associated with a number of possible health benefits for medical conditions. Diabetes, Bone Health, Blood Pressure, Cholesterol, Inflammation, Cancer and Heart Health.
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| Rustic Chickpea Salad recipe in Our Galley's Salad Ebook Recipe Ebooks |
Bored to death by the idea of tossing that can of chickpeas into your salad for the umpteenth time? It's time to up the game. If you've got a can of chickpeas, you've got the makings for a fast, plant-based meal that satisfies. Check out some of the ways we use chickpeas on Our Galley Vegetarian page ... Vegetarian Recipes
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Chickpea Dumplings in Curry Tomato Sauce
This is what I call a perfect vegetarian dish (even vegan, if you use non-dairy yogurt). Protein-rich dumplings are cooked directly in tomato sauce and eliminate the need for washing lot of dishes.
Serves 4
Time: 30 minutes
CURRY TOMATO SAUCE:
2 Tbsp vegetable oil
2 tsp coriander seeds (or 1 tsp coriander powder)
1 tsp mustard seeds
1 tsp cumin seeds
1 serrano pepper minced
1/2 onion minced
1 1/2 Tbsp curry powder
1 can (830 ml) whole tomatoes crushed
1 cup water
1/2 tsp turmeric powder
1 tsp ginger powder
1 tsp peanut butter optional
CHICKPEA DUMPLINGS:
1 cup chickpea flour
1 tbs cornstarch
1 serrano chilli minced
1/2 onion minced
1/2 fresh cilantro chopped
1/4 cup vegetable oil
1/3 cup yogurt dairy or non-dairy
1 tsp salt
1 tsp peanut butter optional
a pinch of baking powder
Let's get Cooking
CURRY TOMATO SAUCE:
Heat 2 Tbsp vegetable oil in a pan over medium-high heat. Add coriander, mustard and cumin seeds, and cook until seeds pop, about 1 minute.
Add one serrano pepper, 1/2 the onion and curry powder and saute until softened.
Add crushed tomatoes together with juice, water, turmeric powder and ginger powder. Cook until it has thickened up, about 10 minutes.
CHICKPEA DUMPLINGS:
Combine all ingredients. Form into walnut-size balls or drop with a spoon into hot sauce. Cover and simmer for about 10 minutes or until dumplings are cooked through
serve hot .... Enjoy!
Yellow Split Pea Dahl
Serves: 4
Prep time: 15 Minutes
Cook time: 45 Minutes
Total time: 1 Hour
A warm and hearty anti-inflammatory meal.
Ingredients
2 tsp black mustard seeds
2 Tbsp coconut oil
1 onion, chopped
1 Tbsp curry powder
Pinch or two of chili flakes or cayenne
2 Tbs fresh ginger, grated
2 cups yellow split peas, soaked for 6-8 hours and rinsed thoroughly
½ – 1 cup green peas (fresh or frozen)
6 cups of water
Sea salt to taste
Cilantro, as optional garnish
Let’s get Cooking
Heat large pot over medium heat and add mustard seeds and toast until they begin to pop.
Add in oil and onion and saute until oil becomes translucent (about 8 mins).
Add in curry powder, chili/cayenne, and fresh ginger.
Sauté for another minute or two.
Add in the split peas and water.
Cover and bring to a boil then reduce heat and summer for about 45 mins (until peas are soft and creamy).
Add salt and season to taste
Remove from heat and serve over greens or your fave grain.
You might want to consider adding veggies to hearty this up.
Enjoy over a bed of chopped kale. The heat from the dahl will lightly wilt the kale.
Whether you roast it whole, blend into a classic soup or drink as juice beetroot is low in fat, full of vitamins and minerals and packed with powerful antioxidants. So why do so many people turn their nose up at Beets. My only explanation for this is that they only know the canned variety. Rob refused to each beetroot until he tasted baked baby beets ..... Fresh raw beetroots have a crunchy texture that turns soft and buttery when they are cooked. Beet leaves have a lively, bitter taste similar to chard and ca be used in so many ways .... so no throwing them away!
Like many modern vegetables, beetroot was first cultivated by the Romans. By the 19th century it held great commercial value when it was discovered that beets could be converted into sugar. Many classic beetroot recipes are associated with central and Eastern Europe including the famous beetroot soup known as Borscht. Beetroot's earthy charm has resulted in its influence on todays fashionable menus and recipes. Its delicious but distinctive flavour and nutritional status have escalated it to the root you have to eat!
Belonging to the same family as chard and spinach, both the leaves and root can be eaten. Although typically a beautiful reddish-purple hue, beets also come in varieties that feature white, golden/yellow or even rainbow colour roots. No matter what their colour, however, beet roots aren't as hardy as they look; the smallest bruise or puncture will cause red beets' red-purple pigments to bleed, especially during cooking. So treat them kindly.
Chickpea Dumplings in Curry Tomato Sauce
This is what I call a perfect vegetarian dish (even vegan, if you use non-dairy yogurt). Protein-rich dumplings are cooked directly in tomato sauce and eliminate the need for washing lot of dishes.
Serves 4
Time: 30 minutes
CURRY TOMATO SAUCE:
2 Tbsp vegetable oil
2 tsp coriander seeds (or 1 tsp coriander powder)
1 tsp mustard seeds
1 tsp cumin seeds
1 serrano pepper minced
1/2 onion minced
1 1/2 Tbsp curry powder
1 can (830 ml) whole tomatoes crushed
1 cup water
1/2 tsp turmeric powder
1 tsp ginger powder
1 tsp peanut butter optional
CHICKPEA DUMPLINGS:
1 cup chickpea flour
1 tbs cornstarch
1 serrano chilli minced
1/2 onion minced
1/2 fresh cilantro chopped
1/4 cup vegetable oil
1/3 cup yogurt dairy or non-dairy
1 tsp salt
1 tsp peanut butter optional
a pinch of baking powder
Let's get Cooking
CURRY TOMATO SAUCE:
Heat 2 Tbsp vegetable oil in a pan over medium-high heat. Add coriander, mustard and cumin seeds, and cook until seeds pop, about 1 minute.
Add one serrano pepper, 1/2 the onion and curry powder and saute until softened.
Add crushed tomatoes together with juice, water, turmeric powder and ginger powder. Cook until it has thickened up, about 10 minutes.
CHICKPEA DUMPLINGS:
Combine all ingredients. Form into walnut-size balls or drop with a spoon into hot sauce. Cover and simmer for about 10 minutes or until dumplings are cooked through
serve hot .... Enjoy!
Yellow Split Pea Dahl
Serves: 4
Prep time: 15 Minutes
Cook time: 45 Minutes
Total time: 1 Hour
A warm and hearty anti-inflammatory meal.
Ingredients
2 tsp black mustard seeds
2 Tbsp coconut oil
1 onion, chopped
1 Tbsp curry powder
Pinch or two of chili flakes or cayenne
2 Tbs fresh ginger, grated
2 cups yellow split peas, soaked for 6-8 hours and rinsed thoroughly
½ – 1 cup green peas (fresh or frozen)
6 cups of water
Sea salt to taste
Cilantro, as optional garnish
Let’s get Cooking
Heat large pot over medium heat and add mustard seeds and toast until they begin to pop.
Add in oil and onion and saute until oil becomes translucent (about 8 mins).
Add in curry powder, chili/cayenne, and fresh ginger.
Sauté for another minute or two.
Add in the split peas and water.
Cover and bring to a boil then reduce heat and summer for about 45 mins (until peas are soft and creamy).
Add salt and season to taste
Remove from heat and serve over greens or your fave grain.
You might want to consider adding veggies to hearty this up.
Enjoy over a bed of chopped kale. The heat from the dahl will lightly wilt the kale.
Whether you roast it whole, blend into a classic soup or drink as juice beetroot is low in fat, full of vitamins and minerals and packed with powerful antioxidants. So why do so many people turn their nose up at Beets. My only explanation for this is that they only know the canned variety. Rob refused to each beetroot until he tasted baked baby beets ..... Fresh raw beetroots have a crunchy texture that turns soft and buttery when they are cooked. Beet leaves have a lively, bitter taste similar to chard and ca be used in so many ways .... so no throwing them away!
How to select.
Good quality, fresh beetroots should have their greens intact. The greens should be fresh-looking with no signs of spoilage. The beetroot should be firm, smooth, and a vibrant red-purple, not soft, wrinkled or dull in colour.
Wash beets gently under cool running water, taking care not to tear the skin. It is this tough outer layer that helps keep most of the beetroot's pigments inside. The leaves can be steamed lightly to retain their nutritional quality.
Though available year round, beets are sweetest and most tender during their peak season, from June to October. Beets are enjoying a resurgence in popularity among modern chefs. While heirloom varieties like white and golden yellow beets make for pretty dishes, only red beets have the cancer-fighting compound betacyanin.
Though available year round, beets are sweetest and most tender during their peak season, from June to October. Beets are enjoying a resurgence in popularity among modern chefs. While heirloom varieties like white and golden yellow beets make for pretty dishes, only red beets have the cancer-fighting compound betacyanin.
Beetroot Storage
Fresh Beets how long do they last?
Fresh beets with the greens attached can be stored for three to four days in the fridge, but beets with the greens removed can be stored in the fridge for two to four weeks. Raw beets do not freeze well since they tend to become soft on thawing. Freezing cooked beetroot is fine as it retains its flavour and texture.
How long do cooked beets last in the fridge?
- Cooked or canned beets may be refrigerated up to one week.
- To maximise the shelf life of cooked beets for safety and quality, refrigerate the beets in shallow airtight containers or wrap tightly with heavy-duty aluminium foil.
- To further extend the shelf life of cooked beets, freeze them; freeze in covered airtight containers or heavy-duty freezer bags, or wrap tightly with heavy-duty aluminium foil or freezer wrap.
How long do cooked beets last in the freezer?
- They will maintain best quality for 10 to 12 months, but will remain safe beyond that time. Be sure to peel before freezing in airtight containers or baggies, leaving no air in the container.
- They may be frozen whole or in cut pieces.
- Cooked beets that have been kept constantly frozen will keep safe indefinitely.
How long do cooked beets last after being frozen and thawed?
- Cooked beets that have been thawed in the fridge can be kept for an additional 3 to 4 days in the refrigerator before cooking.
Tip: If your hands become stained during preparation and cooking beetroot, rub some lemon juice over them to help remove the colour.
Tip: Slightly limp greens can be restored to freshness if stored in the refrigerator in water. However, if it's too late, you can simply cut them off.
Fresh beets with the greens attached can be stored for three to four days in the fridge, but beets with the greens removed can be stored in the fridge for two to four weeks. Raw beets do not freeze well since they tend to become soft on thawing. Freezing cooked beetroot is fine as it retains its flavour and texture.
How long do cooked beets last in the fridge?
- Cooked or canned beets may be refrigerated up to one week.
- To maximise the shelf life of cooked beets for safety and quality, refrigerate the beets in shallow airtight containers or wrap tightly with heavy-duty aluminium foil.
- To further extend the shelf life of cooked beets, freeze them; freeze in covered airtight containers or heavy-duty freezer bags, or wrap tightly with heavy-duty aluminium foil or freezer wrap.
- They will maintain best quality for 10 to 12 months, but will remain safe beyond that time. Be sure to peel before freezing in airtight containers or baggies, leaving no air in the container.
- They may be frozen whole or in cut pieces.
- Cooked beets that have been kept constantly frozen will keep safe indefinitely.
- Cooked beets that have been thawed in the fridge can be kept for an additional 3 to 4 days in the refrigerator before cooking.
Tip: If your hands become stained during preparation and cooking beetroot, rub some lemon juice over them to help remove the colour.
Tip: Slightly limp greens can be restored to freshness if stored in the refrigerator in water. However, if it's too late, you can simply cut them off.
How to Prepare Beets.
Boil
- When boiling beetroot, leave the beets with their root ends and one inch of stem attached and don't peel them until after cooking since beet juice can stain your skin.
- Wash under cool, running water.
- Be careful to not scrub the skin too hard when washing and do not cut or slice off any part of the vegetable so the skin stays intact (for best results when boiling, the skins need to be on to retain the colour and flavour).
- Place them in a large saucepan, then cover with cold water.
- Add salt and sugar, then cover (about 1 tsp of sugar and 1 tsp of salt for 2 litres of water).
- Turn heat on high until the water begins to boil, then reduce heat to medium to keep water at a simmer.
- Cook 45 minutes to an hour or until done.
- When they're done, remove from heat, drain water and then plunge them quickly into cold water.
- Remove from cold water, cut off root tips and stems, and you should be able to rub the skins off easily with a damp towel.
- Serve them sliced or mashed with a bit of butter, salt and pepper to taste.
Roast
- PRE-HEAT the oven to 200C.
- Wash, peel and quarter them (you can also slice them about 1cm thick instead of in quarters - cooking time will be a little less).
- Arrange pieces on a baking sheet then drizzle with about 2 tablespoons of vegetable oil (or about 1 tablespoon of oil for every 500g).
- Season generously with salt and pepper, then toss them until coated.
- Cook in the oven for about 45 minutes or until they are tender right through, turning them at least once.
Bake
- PRE-HEAT the oven to 200C.
- Wash and leave 5cm ends on the stalks and roots, and leave the skins on, then wrap in two layers of aluminium foil.
- Place them on a baking tray and place in the oven. Cook for about an hour until they are tender.
- When done, remove foil, trim off the stalk and root ends, then rub the skins off with a damp towel.
Steam
- WASH and trim stalks and roots to 5cm, leaving skins intact, then place in a steamer above boiling water.
- Bring salted water to a boil in a saucepan or pot, positioning steamer on top.
- After cleaning, arrange the beetroots in the steamer, cover, and cook for about 45 minutes or until tender.
- Remove from heat, plunge them quickly in cold water, then remove skins with a damp cloth.
Eat Raw
- WASH and peel
- Simply grate raw beets for a delicious and colourful addition to salads or decorative garnish for soups.
- Use a spiral cutter to cut beautiful spirals, adding colour to all dishes.
- When boiling beetroot, leave the beets with their root ends and one inch of stem attached and don't peel them until after cooking since beet juice can stain your skin.
- Wash under cool, running water.
- Be careful to not scrub the skin too hard when washing and do not cut or slice off any part of the vegetable so the skin stays intact (for best results when boiling, the skins need to be on to retain the colour and flavour).
- Place them in a large saucepan, then cover with cold water.
- Add salt and sugar, then cover (about 1 tsp of sugar and 1 tsp of salt for 2 litres of water).
- Turn heat on high until the water begins to boil, then reduce heat to medium to keep water at a simmer.
- Cook 45 minutes to an hour or until done.
- When they're done, remove from heat, drain water and then plunge them quickly into cold water.
- Remove from cold water, cut off root tips and stems, and you should be able to rub the skins off easily with a damp towel.
- Serve them sliced or mashed with a bit of butter, salt and pepper to taste.
- PRE-HEAT the oven to 200C.
- Wash, peel and quarter them (you can also slice them about 1cm thick instead of in quarters - cooking time will be a little less).
- Arrange pieces on a baking sheet then drizzle with about 2 tablespoons of vegetable oil (or about 1 tablespoon of oil for every 500g).
- Season generously with salt and pepper, then toss them until coated.
- Cook in the oven for about 45 minutes or until they are tender right through, turning them at least once.
- PRE-HEAT the oven to 200C.
- Wash and leave 5cm ends on the stalks and roots, and leave the skins on, then wrap in two layers of aluminium foil.
- Place them on a baking tray and place in the oven. Cook for about an hour until they are tender.
- When done, remove foil, trim off the stalk and root ends, then rub the skins off with a damp towel.
- WASH and trim stalks and roots to 5cm, leaving skins intact, then place in a steamer above boiling water.
- Bring salted water to a boil in a saucepan or pot, positioning steamer on top.
- After cleaning, arrange the beetroots in the steamer, cover, and cook for about 45 minutes or until tender.
- Remove from heat, plunge them quickly in cold water, then remove skins with a damp cloth.
Eat Raw
- WASH and peel
- Simply grate raw beets for a delicious and colourful addition to salads or decorative garnish for soups.
- Use a spiral cutter to cut beautiful spirals, adding colour to all dishes.
Some Recipes for you to try:
Beetroot Jam
A favourite in Our Galley, this earth jam goes with just about anything. It will liven up Eggs, Bacon/Pork, savoury Pancakes, Cheese Platters ... but don't just think it is for savoury dishes. Try it with sweets as well! Amazing with Creme Fraiche ....
Beetroot Jam
A favourite in Our Galley, this earth jam goes with just about anything. It will liven up Eggs, Bacon/Pork, savoury Pancakes, Cheese Platters ... but don't just think it is for savoury dishes. Try it with sweets as well! Amazing with Creme Fraiche ....
Beetroot Chocolate Cake
This cake is moist and deLISH without a topping, if you would like to dress it up sprinkle with icing sugar or your favourite cream cheese icing.
Why is my Urine Pink?
Beetroot contains betalain and it is passing of this that causes red or pink urine after eating beetroots or foods coloured with beetroot extract or beetroot pigments. The colouring is highly variable between individuals, Not everyone will experience a change in urine colour after eating beets.
Why is my Urine Pink?
Beetroot contains betalain and it is passing of this that causes red or pink urine after eating beetroots or foods coloured with beetroot extract or beetroot pigments. The colouring is highly variable between individuals, Not everyone will experience a change in urine colour after eating beets.
A FEW RECIPES:
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| Beet Salad |
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| BBQ Vegetable Stack with Halloumi |
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| Vegetable Frittatas |
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| Zucchini and Mozzarella Frittatas |
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Cauliflower Rice a Healthy Alternative    
If you don't have YIAH Products don't worry checkout our Spice Blend Recipes
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