VEGETARIAN BLOG: BLACK BEAN AND PUMPKIN SOUP

Black beans make a superb soup - but you have to prepare them from scratch. Cooking the beans creates a velvety, thick purple broth that you simply cannot recreate with tinned black beans.

 Don't worry - it ain't that hard to cook black beans. It just takes a bit of foresight. While you can soak them over night, they don't actually need that long. A few hours is fine. The longer you soak the less time they will take to cook. No more than 12 hours though and at least three hours is a good guide for black beans - also known as Brazilian or turtle beans.

Pumpkin makes a great mate for black beans. And this soup is actually pretty simple and easy. Team it with the coconut corn bread below.


Slightly adapted from Three Bowls: Vegetarian Recipes from an American Zen Buddhist Monastery by Seppo Ed Farrey with Myochi nancy O'Hara

RECIPE: PUMPKIN AND BLACK BEAN SOUP

2 cups black beans, rinsed well and drained

2 tablespoons oil

1 onion, chopped

2 teaspoons salt

4 garlic cloves, finely chopped

About 2kg pumpkin, skinned and chopped into bite-sized cubes

1 tablespoon tamari - or soy sauce

black pepper

sour cream

fresh coriander/cilantro, chopped

Soak beans in 6 cups of water for about four hours. Rinse well.  Prepare pumpkin.

Heat oil in large pot over medium heat and saute onion with salt for a few minutes. Add garlic and saute few more minutes, stirring now and then.

Add 6 cups of water with pumpkin and beans and bring to boil. Reduce heat to low and simmer with lid on, stirring now and then, until beans are soft but not mushy. If looks like to much liquid remove lid for last 15 minutes so it will reduce down a bit. You want a reasonable amount of broth though.

Remove one cup of the solids and one cup of the broth and puree. Return to pot and add tamari and pepper. Simmer for a few more minutes.

Carefully ladle soup into bowls and add a decent dollop of good quality sour cream, with fresh coriander sprinkled on top. Serve with bread below or on its own.

FOR BABIES SIX MONTHS AND OVER: Scoop out some pumpkin once it is cooked and puree

FOR BABIES EIGHT MONTHS AND OLDER: Scoop out some cooked beans and pumpkin and mash a little (avoid the broth as it contains salt)

FOR BABIES AND TODDLERS ONE YEAR AND OLDER: Serve as is, or blend and serve

HAPPY BILLIE BITES BIRTHDAY RELAUNCH

We did it. The mission was to get Billie eating the same food as us within a year  - from when I started this blog in April 2010.

She was a 7 month mush-eater then, and I was appalled at the prospect of cooking separate meals - as many parents regularly do.

I asked myself, how do I introduce my daughter to the wonderful world of food?

The biggest challenge to my cooking had arrived.

Well, I thought that was the case.  But then Billie quickly developed a reputation as a darn good eater. Nothing got in the way of her appetite. So it wasn't too hard sticking to the one-family-meal plan.

Instead, the greatest challenge to my cooking arrived a little later. It's been a gradual shift. Late last year the change began.

Now we are faced with a discerning eater. Unpredictable. Unexplainable. Surprising. Random. But often eager. Food is still fairly close to the centre of Billie's world. She's still the toddler found nibbling from the buffet when the crowd has moved on.

Foods that continue to please every time: black beans, kidney beans, white beans, any beans (but not green), cheddar, ricotta, blue cheese, Camembert, feta, soba noodles, pasta, muesli, yoghurt, blue berries, apples, mandarins, peanut butter, Vegemite, crackers, sultanas, currents, dates, prunes, potato, red sauce, spicy foods, capers, olives, grapes, pesto, vegetarian nachos, daddy's vegetable sauces and mashes and soups that taste of vegetable but don't share the texture, pancakes, anything sweet, toast, bread and did I mention bread?

That looks a fairly good list, true. But note the lack of vegetables. Here are the foods embraced with gusto one day, and refused without tasting the next: eggs, mushroom, spinach, pumpkin, fish, quinoa, rice, tofu, tempeh, sweet potato, milk, strawberries, pear, and the list does go on.

I'm sticking with my philosophy of one-meal-for-one-family. I fear I may get very frustrated, grow to dislike cooking, and wind up with a fussy five-year-old if I do anything else.

I've swung between trying to cater to Billie's ever-changing tastes - impossible as it's without rhyme nor reason - and just serving up what I feel like eating.

When I do make a separate special meal for her, she often turns up her nose at what I thought was the flavour of the week.

So I reckon the best compromise may be:

• Once a week do what Miles did tonight - cook up a vegetable sauce to be blended and stirred generously through pasta - a success every time. This gave her broccoli, onion, garlic, tomato
• Serve up a variety of whole foods each night - different textures, flavours and colours - whatever the household is eating
• Try and have one thing on the plate that she/he will LIKELY like, so at least eating something
• However, at least once a week leave out the always-favoured - Billie's is bread, pasta, noodles, cheese - so the hungry child is encouraged to broaden their palette

I'll keep you posted on our work-in-progress.

Yes, it's been a while between recipes. Hope you like the re-design for the re-launch. Tasty recipes coming your way this week: Mediterranean Quinoa Salad and Spinach, Feta and Yoghurt Pie. 

Tacos with Chili Beans

I have been a burrito addict since I visited San Francisco when I was 18. But lately I've been getting into tacos.

Why? Well in restaurants they're often offered with more delicate, flavoursome fillings than your chunky burrito - no rice allowed. You can opt to just eat one or two tacos for a snack. They're fun to make at home sitting around the dining table. And toddlers love 'em.

But tacos must be soft. For some reason the tacos that made it to New Zealand during my childhood were hard, crunchy and very difficult to eat. Ideally you want soft corn mini tortillas that you heat in the oven before filling.


Billie's still getting the hang of the Mexican thing - she's mastered nachos but when handed a taco she tends to separate the tortilla from the filling and eat one at a time. Mind you, she's been doing that with pizza this week too.

I have a standard vegetarian chili/refried beans recipe that I use for burritos, nachos, tacos and everything in between. I made it up shortly after dining out on that fabulous Mexican food in California. Fifteen years later I still use the same recipe.

SARAH'S CHILI BEANS

3/4 cup dried black or kidney beans, or one tin
2 tablespoons olive oil
1 onion, chopped
4 cloves garlic, finely chopped
1 tin tomatoes
1 lemon, squeezed
1 Tablespoon honey
1 tablespoon tamari or soy sauce
1 tablespoon cider vinegar (or white wine vinegar)
2 teaspoons salt
2 tablespoons tomato paste (optional)
chili to taste - fresh, powdered, paste (whatever you have, but don't be too shy)


Soak and cook beans, or open tin. Heat oil in fry pan and saute onions and garlic. Chop tinned tomatoes and pour into pan with juice. Add rest of ingredients, while stirring over a medium-low heat. Simmer on low until reduced down a little. For tacos you want quite a dry chili, but if serving just with rice etc or with corn chips for nachos then don't reduce as much. Check seasoning.


Meanwhile, prepare other taco ingredients. Last night we used grated cheese, fresh chopped tomatoes, some guacamole, and a little spinach and coriander (from the garden, no less). Heat stack of tacos in foil on middle shelf in moderate oven for five minutes. Keep wrapped in foil to serve, removing as you use them. Place bowls of cheese and other fillings on table and dig in.

PARTY FOOD - HAPPY 2ND BIRTHDAY HENRY

Olives seem to be a hit with toddlers - or at least with Billie and her good friend Henry. And fresh sweet corn is Billie's no.1 vegetable. In fact, these days it's the only vegetable she eats without it being hidden.

So when I offered to contribute to Henry's 2nd birthday bash his lovely mother Emily requested "some of your rice cakes, but with olives, no feta and you could hide some courgette". I wound up filling them with lots of corn so I'm not sure Henry was impressed -  and there were too many toy diggers landing in his lap anyway. But the adults were.

Phew. There was a fair bit of competition this morning - several offerings of savoury muffin-type things. Even one from a fellow food blogger, Morsels & Musings. Anna served some delicious salmon and dill mini muffins. I have to confess Billie preferred those to her mother's vegetarian rice cakes. I'll have to chase Anna for the recipe.

My favorite today though was Emily's gazpacho served in shot sizes. Perfect for a hot January morning. I'm definitely going to follow that one up.

Olive, Corn and Courgette Rice Cakes

Billie chills out with an Olive, Corn and Courgette Rice Cake

All the savory bits were followed by lashing of sweets. Emily made a perfect chocolate cake for Henry. Moist, tasty and light. She did extremely well as first-time cake baker. It's a recipe I pulled out of a cookbook years ago, I don't even recall what book. All I know is the author credited it with their friend Dana - so it's Dana's Chocolate Cake.

But I will call it Magic Chocolate Cake. If you come across another cake recipe that DOES NOT CALL FOR ANY CREAMING of butter and sugar, please pass it on. When Emily mentioned she didn't own a cake mixer - neither do I - I insisted she try Dana's Chocolate Cake. It's easy and extremely good.

Henry gets ready for some Magic Chocolate Cake

Billie had chocolate for the second time in her life. I wish I had a shot of her and Henry post-cake.

The Magic Chocolate Cake recipe follows the Olive, Corn and Courgette Rice Cakes recipe.

OLIVE, CORN AND COURGETTE RICE CAKES

Makes 12-18

1 cup arborio rice - or other Italian

knob of butter

2 corn cobs, steamed

2 courgettes/zucchini, grated

3/4 cup pitted olives, chopped in half sideways 

1 cup grated cheddar cheese

generous grind of black pepper

salt

6 egg, beaten

Place rice in small pot filled with water and salt. Bring to simmer and simmer with lid off for about 12 minutes or until just done.  Drain and mix knob of butter through with fork. Leave to cool.

 Remove corn off cob by placing length-ways on chopping board and slicing with large knife. Place in large bowl with rest of ingredients. Mix well but gently with large fork.

Spoon into oiled muffin tins - depending on cup size this recipe will make between 12 and 18.

Place in preheated oven on medium-hot (200 c/400f). Cook for 15-20 minutes or until browned.

Remove from tins and cool on wire rack. Serve warm or cold. Perfect picnic fodder.

Emily and Henry start the jam

MAGIC CHOCOLATE CAKE

1 2/3 cups flour

1 1/2 tsp baking soda

1 1/2 cups sugar

2/3 cup cocoa powder

1 tsp salt

1 1/2 cups milk

100g butter, melted

2 eggs

1 tsp vanilla essence

Filling/Icing:

100g butter - soft

250g icing sugar

1/3 cup cocoa

 milk to mix

 1 tsp vanilla essence

Preheat oven to 180c/350f. Grease a 20cm loose-bottom cake tin and line the base with greaseproof paper. Put all the main ingredients in a food processor, or just mix by hand (very easy, remember - no creaming). Pour into the prepared tin and bake for at least 50 minutes.

The cake will rise a lot and when cooked the centre should spring back when gently pressed, or a skewer poked into the centre will come out clean.

To make the filling or icing, place butter and dry ingredients in food processor, pulse to combine. Again, no worries if you don't have one, a wooden spoon and bowl will do you fine.  Add a dash of milk, mix, and add tiny amounts of milk until achieve a thick, soft, spreadable icing. Add vanilla.

Slice cake in half horizontally and spread some icing on the lower half. Replace the top half and ice the whole cake. Alternatively, just leave cake intact and use all icing on the top. Leave to set and keep in sealed airtight container.

Birthday Super Mum Emily and myself

BEETROOT AND FETA RICE CAKES

Where there are risks there are often rewards - and the kitchen is no exception.

This was one of those creations where going into the oven a few deep breaths were taken. And there was no opportunity to taste test when they were removed - the pink and white savories had to be immediately bundled into a container and whisked into the stroller for a run to the train at Bondi Junction.

Thankfully they were the hit of the picnic. Until we got to dessert. Well, there were only three of us, counting Billie, so I confess there wasn't much competition. But Jodie is a fine cook with fine tastes, so her opinion is probably worth five.

Now you might say, well you've done rice cakes before (pumpkin), and beetroot and feta are such good team mates that there's hardly a surprise that this concoction worked. All true. But still, these tasty and nutritious vegetarian picnic fodder don't just work. They are fabulous.

A NOTE ON RICE CAKES: I have had a couple of complaints from readers who made the pumpkin rice cakes a few months back - yes, they got stuck in the tin. 

 Well, I am very happy to share with you all my recent innovation for cooking all things involving muffin tins: baking paper. 

Simply cut small squares/rectangles of paper and line muffin tins. Lightly oil tins first so paper sticks. Will look messy and have lots of folds and creases, but the muffins/rice cakes come out easy as pie, and your tins are left clean as a baby's bottom. And you avoid soaking up chemicals from the Teflon coating.

BEETROOT AND FETA RICE CAKES

Bunch baby beetroots - about 4-5, or 2-3 regular beets

1 cup arborio rice, or other Italian

1 block feta, chopped into small pieces

5 eggs

handful fresh oregano, finely chopped (optional)

salt and pepper

butter

First prepare beets: Wash and cut leaves off but make sure you leave some of the stalk on, and all of the tail. This prevents the juice leaking during cooking. The best was to cook beets is in a pressure cooker - half cover beets with water and cook for 20 minutes once at pressure. Otherwise steam them, or roast in oven until very tender. Remove and set aside to cool for few minutes. Gently remove skins by slicing off stem ends and tails - the skin should then slip off easily. Chop into small pieces, about one inch.

 Meanwhile, place rice in small pot filled with water and a dash or two of salt. Bring to a simmer and cook with lid off for a further 10-12 minutes, or until just soft to the bite. Strain and stir through a knob of butter.

Heat oven to medium-hot. Prepare muffin tins as above. Chop feta into tiny cubes. Beat eggs in large bowl and add rice, oregano, feta and freshly ground pepper. Gently stir through beets. Spoon into muffin tins and bake for 20-25 minutes or until golden.

Remove from tins by holding onto corners of baking paper - another reason not to bother with perfect circles - and place on wire rack to cool briefly. Serve hot, or luke warm at a picnic in the park. Cold will pass too, Billie assures me after she ate one later for dinner on Saturday.

BABIES 6 MONTHS AND OLDER: Set aside some cooked beetroot and rice and blend.

BABIES  9 MONTHS AND OLDER: Serve chunks of beetroot and feta, or rice cakes as is.

TODDLERS ONE YEAR AND OLDER: Serve beetroot and feta rice cakes as they come.

Our Botanic Gardens picnic was a special event - Billie's first outing of a dress complete with matching hat and HANDBAG given to her by Jodie when she was just one week old. Don't you wish you had such an outfit...

I had been delaying introducing the handbag but Billie has independently developed a love of all things handbag-like, to the point where we were concerned she would strangle herself wrapping the long straps around her neck. So out came her own little bag with its much shorter strap.

But Jodie turned up with another present for Billie - this time a hungry caterpillar bag. Of course the pretty ribbon wrapping was the instant hit.

DILLED DOUBLE PEA SOUP

I had a strange experience on Saturday night. We were sitting around the table with some dinner guests and I noticed something odd.

While we shared funny stories of fussy family members that only ate chicken nuggets , one of our guests appeared to not have touched her meal. Or rather, her soup. She was chomping back on sour dough toast okay.

A shiver ran down my spine. I had cooked a bad meal for our guests.

Now if the conversation had been hovering around a topic unrelated to food and eating and fussiness, I may have sat there uncomfortably all night wondering whether I had over-dilled the pea soup.

"Um, you having trouble with that soup there?!" I chimed in. Thankfully, plenty of laughs. "Oh yeah I just don't do soup. I don't like liquid food".

Now this is a particularly chunky soup. It ain't the blended type. Vegetables bob about quite obviously. Then came the confessions of 'oh well I actually mainly eat burgers and pizza and all that'.

But here's the twist: I can comprehend a non-cook person with no interest or knowledge of food taking such an attitude to my soup. But she went on to explain she normally cooks southern-style fish and seafood dishes, and a great vegetarian lasagna I must drop by for...

Well, despite this soup being rejected, I can heartily recommend it. The DILL IS ESSENTIAL, so don't be tempted to omit it. No pictures sorry, but it's a lovely light green base with flashes of orange, white and green from the chunky vegetables.

I slightly adapted this from Cynthia Lair's Feeding the Whole Family.

DILLED DOUBLE PEA SOUP

 Serves 6-8.

2 cups green split peas

2 T olive oil

2 onions, chopped

2 t salt

2 large carrots, chopped

3 potatoes, diced

2 t ground cumin

black pepper

8 cups water

1 vegetable stock cube

2 large bay leaf

1 cup frozen peas

2 T snipped fresh dill

Soak split peas for about five hours in eight cups of water. Discard soaking water.

Heat oil in a pressure cooker or large pot. Add onion and salt and saute until golden. Add carrot, potatoes, cumin and pepper and saute few more minutes. Boil water and add a small amount to chopped stock cube and mix to dissolve. Add to pot with rest of water, split peas and bay leaves.

If pressure cooking: Bring up to pressure on high heat then lower and cook for 40 minutes.

If using a regular pot: Bring to boil, lower heat and simmer 60-90 minutes. (Yes, it's worth finding that pressure cooker down the op shop).

Once split peas have softened and the soup has become creamy, add dill and frozen peas. Check seasoning and add more salt or pepper if needed. Cook a few more minutes (don't over-do as peas will go mushy).

FOR BABIES 6 MONTHS AND OLDER: Reserve some frozen peas/carrot/potato and steam until soft. Blend/mash and serve with no salt.

FOR BABIES 9 MONTHS AND OLDER: Serve soup as is, but cut back on salt.

FOR BABIES/TODDLERS ONE YEAR AND OLDER: Serve soup just the way it comes.

THREE SISTERS STEW

While Billie has taken to throwing the vegetables out of the highchair, she still devours beans like they're almost as good as sliced bread. She also still appreciates vegetables if they're mingling with beans in a stew or casserole. Not sure on the logic here, but we are dealing with a toddler.

Three Sisters Stew

Three Sisters Stew is a marvelous all-in-one dish which teams well with whatever grain you have to hand. We tried a whole wheat cous cous the first time I made it, and then quinoa this week. However, because corn is a whole grain it doesn't need the grain for nutrition purposes.

I doubled the recipe this week, which was great to keep us in lunch for several days - Billie and I had it four days running. However, I wouldn't recommend doing this unless you have a party to feed, as I reckon a bit of the flavour was lost.

This hearty vegetarian stew comes courtesy of my latest culinary find. Feeding the Whole Family By Cynthia Lair is a fantastic cook book I stumbled across in a second hand shop a few weeks ago. It's all about using whole foods to create meals suitable for a range of ages. Sound familiar? Yes, there goes my book idea...

Anyway, expect to see a few more recipes where this goody came from. The core ingredients diverge a little from my kitchen shelves, so I need to do a re-stock before I can approach many of the others. She uses lots of Japanese ingredients.

Cynthia Lair credits author Jackie Williams with this stew. "Native Americans grew corn and planted the beans at the base. The corn stalks served as a bean pole. The ground space between the stalks was used to grow squash. The three sisters (corn, beans and squash) lived harmoniously," writes Lair.

I have made a couple of little adaptations to the original.

THREE SISTERS STEW

1 cup dried black beans (Lair suggests Christmas lima beans but any dark beans will do)

3 cups stock

2 tspn ground cumin

1 T extra virgin olive oil or ghee

2 tsp dried oregano or 1 T fresh, chopped

1/2 tsp cinnamin

1 onion, chopped

1 tsp salt

3 cloves garlic, chopped finely

3 cups pumpkin (Lair uses squash), peeled and cut into bite-sized chunks

1 tin tomatoes (400g)

1 tsp chilli powder or paste

1 1/2 cups fresh or frozen corn (I used fresh)

1 cup grated cheddar

sour cream (optional)

 Cous cous, quinoa or rice 

Seasonal greens - bok choy, broccoli, or asparagus work well

Soak beans for 6-8 hours, or less is fine if using pressure cooker. Place soaked beans with 2 cups of stock and 1 tsp cumin in pot or pressure cooker. Bring to boil and then simmer on low, covered, until tender. Takes about 50-60 mins or 45 mins in pressure cooker.

Heat oil in large pot on medium and saute the onion and garlic in the remaining spices and salt. Cook until onion is soft (about 5 mins) and then add pumpkin/squash, tomatoes, oregano and chili. Add 1 cup of stock, bring to a simmer and cook with LID OFF until pumpkin is soft (about 20 mins). If getting dry replace lid. Add corn and cooked beans, simmer until corn tender (won't take long). Season to taste and serve over a bed of grains with a generous side of cooked greens. Sprinkle with grated cheddar, and sour cream works well on the side if there's some about.

I SUGGEST FOR BABIES 6 MONTHS: Put aside some pumpkin chunks, steam and puree.

FOR 8 MONTHS: Put aside some cooked beans and puree with pumpkin.

FOR 10 MONTHS: Offer some cooked beans and pumpkin, not pureed

FOR 12 MONTHS AND UP: Offer complete Three Sisters Stew. Billie loved!