Michelle prepared a Vegetarian Bean and Apple Cassoulet for the main course for the South Arm Older Adults Cooking Club.
Original cassoulet is loaded with meat. This is a vegetarian version where protein is substituted with white beans. This dish can be made in less than half an hour if you use canned beans, but Michelle prefers the texture of the cooked, dried beans with some planing ahead as the dried beans will cook faster after soaking in boiling water for overnight.
Serve with crostini or slices of baguette alongside.
- 1 1/2 cups dried beans (Zuni or other white beans) or 3 canned white beans, drained
- 2 tablespoons olive oil
- 1 onion, peeled and diced
- 2 carrots peeled and diced
- 2 celery stalks, diced
- 2 medium Yukon gold potatoes, scrubbed and diced
- 3 garlic cloves, minced
- 1 apple, peeled and diced
- 4 sprigs thyme, stripped from stem or 1 teaspoon dried one
- 1 bay leaf
- 2 cups vegetable stock
- 1 cup apple cider or unsweetened apple juice
- optional: cooked bacon (veggie or pork for the carnivores!)
You can click on the scanned recipe for larger view or printing.
The South Arm Cooking Club for Seniors met again on Valentine’s Day. Michelle had planned a Valentine’s Day menu with the color red in mind. Unfortunately in the morning of the meeting day, Michelle did not feel well and had to leave the kitchen to Stella to manage. We wished Michelle well.
We had a group of very capable seniors and everything went well.
Here are some nutritional information on beets from Livestrong.com:
- low in calories
- rich in fiber, containing 3.4g per cup
- good source of potassium, 518mg per cup, 15% of your daily requirement
- rich in folate, 136mcg per cup, 34% of your daily requirement
- contain Vitamin C, B6 and protein
- contain unique nutrients that may lower cholesterol level
- 1 tablespoon canola oil or butter
- 1 onion, chopped
- 3 stalks celery, diced
- 3 carrots, diced
- 3 medium beets, peeled and diced
- 1/2 green cabbage, chopped
- 2 cups canned diced tomatoes
- 4 cups water or vegetable broth
- 1 lemon, juiced
- 1 tablespoon dried dill or 2 to 3 tablespoons chopped fresh dill
- 3/4 teaspoon salt or to taste
- ground pepper to taste
Source: via Michelle Li
For the main course, Minoo prepared a Chickpea Curry for the spice theme. This is also known as Chana Masala in the Indian culinary term.
This vegetarian curry is loaded with spices like garam masala, cumin and coriander. Minoo served this Chickpea Curry with brown rice.
- 3 tablespoons vegetable oil
- 1 medium onion, peeled and chopped
- 1 teaspoon garam Masala
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 6 garlic cloves, peeled and minced
- 1 1/2 inches piece of fresh ginger
- 2 tomatoes, chopped coursely
- 2 potatoes, cut into 1/2″ cubes
- 1 tablespoon tomato paste
- 20 oz canned chickpeas
- green chilies, finely chopped (to taste)
- 1 tablespoon freshly squeezed lemon juice
- fresh cilantro for garnishing
Source: via Minoo
Yield 5 servings.
For the main course, Minoo shared a Chicken Chili recipe at the South Arm Community Kitchen. Minoo served the Chicken Chili with steamed basmati rice. You can find the recipe on how to cook basmati rice here except that Minoo did not flavoured it with saffron this time.
The Chicken Chili is very saucy and tomato’ish. The sauce is good with the steamed rice.
- 4 cups chopped yellow onions
- 1/8 cup good olive oil, plus extra for chicken
- 4 cloves garlic, minced
- 2 red bell peppers, cored, seeded, and large-diced
- 2 yellow bell peppers, cored, seeded, and large-diced
- 1 teaspoon chili powder
- 1 teaspoon ground cumin
- 1/4 teaspoon dried red pepper flakes, or to taste
- 1/4 teaspoon cayenne pepper, or to taste
- 2 teaspoons sea salt, plus more for chicken
- 2 (28-ounce) cans whole peeled plum tomatoes in puree, undrained
- 1/4 cup minced fresh basil leaves or 1 tablespoon dried ones
- 4 split chicken breasts, bone in, skin on
- freshly ground black pepper
This recipe used skin on and bone in chicken breast which is cheaper. The chicken breast is cooked with the skin on and bone in for more flavour. The skin and bones can be easily removed after cooking.
The second dish prepared by the seniors at the South Arm Cooking Club for seniors is a vegetarian chili dish. This is a healthy and hearty dish for the cold winter.
The Spiced Squash and Corn Chili has a little kick in it and it utilizes butternut squash which is in season. The addition of walnuts adds a little crunch to the chili.
Butternut squash is a good source of fiber, vitamin A, C and E, manganese, magnesium and potassium.
- 6 cloves garlic, minced
- 3 onions, finely chopped
- 1 small butternut squash, about 4 cups
- 2 can diced tomatoes
- 1 can tomato sauce
- 2 tablespoons chili powder or according to taste
- 1 tablespoon cayenne pepper or according to taste
- 1 tablespoon coriander and ground cumin
- 1 tablespoon ground cinnamon and allspice
- 2 bay leaves
- 1 tablespoon chili flakes or according to taste
- 2 tablespoons smoked paprika or according to taste
- 3 bell peppers, mix colors, chopped
- 1 can corn nibblets
- 2 cans black beans
- 1 cup walnuts (optional)
Serves 8 to 12
Ratatouille is a traditional French Provencal stewed vegetable dish. Ratatouille is usually served as a side dish. The key ingredient in Ratatlouille is tomatoes accompanying by garlic, onions, zucchini, eggplant, bell peppers, carrot and a mix of green herbs like herbes de Provence which is typically a combination of savory, fennel, basil, and thyme.
Jorge served this Chicken Ratatouille with Jalapeno Chili Corn Bread which I will blog next.
- 2 onions, quartered
- 2 zucchini, cut into cubes
- 1 eggplant, cut into cubes
- 2 red or yellow bell peppers, halved, seeded, and thickly sliced
- 3 tomatoes, peeled, quartered and seeded
- 12 chicken drumsticks or thighs
- 4 garlic cloves
- 1/2 cup butter, divided
- 10 tablespoons olive oil
- salt and pepper to taste
Prep time: 30 minutes; Cook time: 1 hour and 10 minutes; Serves 12
Helena and June made this African Curried Coconut Stew with Chickpeas in the South Arm Cooking Club for Seniors.
This African Curried Coconut Stew with Chickpeas is wonderful. The peanut butter adds an interesting flavour to this hearty stew.
- 1 tablespoon canola oil
- 1 medium onion, chopped
- 1 medium red bell pepper, chopped
- 1 jalapeno chili, seeded and finely chopped (optional)
- 2 large cloves garlic, minced
- 4 tablespoons peanut butter
- 1 teaspoon mild curry powder
- 1/2 teaspoon ground ginger
- 2 cups low-sodium vegetable broth
- 1 medium can chickpeas, rinsed and drained
- 1 medium can diced tomatoes
- 1/2 cup light coconut milk
- 3/4 cup cooked white or brown rice
- 2 tablespoons chopped fresh cilantro or parsley
- salt to taste
Source: adapted from Donna Klein’s Tropical Vegan Kitchen
Prep time: 20 minutes; Cook time: 25 minutes; Serves 4.
For those of you of follow chowtimes, I’m sure you’ll know me well enough that I try not to use the oven in summer. It’s hot enough already and we do not need the extra heat from the oven. I made this Old Fashioned Beef Stew using the slow cooker.
I find that this beef stew is slightly on the tangy side. We are not so fond of tangy meat but I’m ok with tangy dessert. The next time I’m going to make this again, I will omit the lemon juice. This is a very hearty meal.
The main reason I made this beef stew is I found a great deal for eye of round roast at Save-On-Foods. This 2.6kg piece of meat only cost $11.42.
- 2 tablespoons vegetable oil
- 3/4 cup all-purpose flour
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 2 pounds lean stew beef
- 1 onion, quartered
- 1 clove garlic, minced
- 2 cups beef broth or bouillon
- 1 teaspoon salt or to taste
- 1 tablespoon lemon juice (I think I will omit this next time)
- 1 teaspoon sugar
- 1 teaspoon Worcestershire sauce
- 1/2 teaspoon ground pepper
- 1/2 teaspoon paprika
- 2 bay leaves
- 6 carrots, cut in pieces
- 6 medium potatoes, cut into pieces
- 1/3 cup cold water blended with 3 tablespoons flour for thickening (I find it not necessary)