This delicious Middle Eastern mix of lentils and rice, simmered with fragrant spices and mixed with caramelized onions, is also nutritious. Varying spellings include mujaddara, mujadarah, mjadra, majadra, mjaddara, mejadra, mudardara, mjaddara, mjaddaret, or megadarra. No matter how you spell it, mejadra is a tasty and hearty vegan dish. This can be made without oil in a non-stick skillet. The no-oil version has a slightly different texture, but it is delicious.
PREP: 30 min. COOK: 30 min MEDIUM SAUCEPAN, MIXING BOWL, SERVING BOWL SERVES: 4
OLIVE OIL, 2 Tbsp ONIONS, 3 medium, thinly sliced LENTILS, 1/2 c green or brown, dried CUMIN, 1/4 tsp RICE, 1/2 c TURMERIC, 1/2 tsp, ground ALLSPICE, 1/2 tsp, ground CINNAMON, 1/2 tsp, ground SUGAR, 1 tsp SALT, to taste BLACK PEPPER, to taste WATER, 1 c
1. Wash the LENTILS, cover with water, bring to a boil, lower heat and cook for 12-15 minutes until tender but not mushy; set aside
2. Caramelize the sliced ONION in the OLIVE OIL until transparent and golden brown; drain on a paper towel and sprinkle with salt
3. Wash the RICE thoroughly; toast it lightly in the oil from the onions until it is slightly brown
4. Stir in the CUMIN, ALLSPICE, CINNAMON, SUGAR, and BLACK PEPPER
5. Add 1 cup of WATER and stir lightly; bring the rice mixture to a boil, add SALT, then lower the heat, cover the pan, leaving air space so it doesn’t boil over.
6. When the RICE mixture has cooked for 10 minutes, stir in the LENTILS, taste to adjust salt, replace the lid, and continue cooking for 5 more minutes
7. Remove from heat, cover with a clean dish towel, and replace the lid tightly; let set for 10 minutes
8. Pour mixture into a large mixing bowl, and add half the ONIONS; mix lightly
9. Move to serving bowl and top with the remaining ONIONS
PREP: 20 min COOK: 1 hour, or until beans are soft COOKING POT SERVES: 4
FAVA BEANS, dry, 1 cup WATER, 2-3 cups TOMATOES, 2 medium, finely chopped ONION, 1/2 medium GARLIC, 1 clove, minced CILANTRO, fresh ANCHO CHILE, 1 dried GREEN CHILE, 1 small, finely chopped SALT, to taste
1. Clean the FAVA BEANS and soak them overnight
2. Pour off the soaking water, rinse the beans, and add 2-3 cups of water
3. Cook the beans until tender with 2-3 slices of onion, 1 diced tomato 1 clove of minced garlic, a few sprigs of cilantro, and the ancho chile (remove the seeds); add salt to taste when they finish cooking
4. In a large pot, saute the other TOMATO, diced, with the rest of the onion, diced, and the GREEN CHILE, finely chopped with the seeds removed
5. Add the cooked BEAN mixture to the sauteed vegetables, stir well, and heat through; you can mash the beans lightly or serve them whole
This is a basic cookie recipe. You can add 1/2 cup of any of the following if you want to: chocolate chips, raisins, shredded coconut, cranberries, pecans, or walnuts.
PREP: 15 min COOK: 10 min @ 350° F (175° C) COOKIE SHEET, PARCHMENT PAPER MAKES 12 COOKIES
CHIA, 1 Tbsp soaked in 3 Tbsp water for at least 30 minutes ROLLED OATS, 1 c BROWN SUGAR, 1/2 c FLOUR, 1/3 c BAKING SODA, 1/2 tsp BAKING POWDER, 1/4 tsp SALT, 1/4 tsp GROUND CINNAMON, 1/2 tsp COCONUT OIL, 1.5 Tbsp RIPE BANANA, 1 small
1. Soak CHIA for at least minutes
2. Preheat oven to 350° F and line cookie sheet with parchment paper
3. Combine OATS, BROWN SUGAR, FLOUR, BAKING SODA, BAKING POWDER, SALT, AND CINNAMON
4. Stir in CHIA MIXTURE, BANANA and COCONUT OIL until dough is evenly mixed
A recipe for fruit salad serves as inspiration more than strict guidance. You can add or omit ingredients, and it will be delicious. Fruit salad is full of nutrients, and it is good most anytime of the day or night! It is quick and easy, but if you have the time and the artistic inclination, you can create elaborate fruit arrangements for special occasions.
PREP 30 min COOK 0 min bowl, cutting board, knife SERVES 4
banana, 1 ripe pineapple, diced, 1/2 lb blueberries, 6 oz blackberries, 3 oz strawberries, sliced, 1/2 lb mandarin oranges, peeled and sliced, 2 kiwis, peeled and sliced, 2
HONEY, 1/4 c LIME JUICE, 1 Tbsp LIME ZEST, 2 tsp
Combine all the fruit in a bowl and mix lightly
Whisk together 1/4 c HONEY, 1 T LIME JUICE, 2 t LIME ZEST. Pour over the fruit just before serving
“We’ve got sunlight on the sand We’ve got moonlight on the sea We’ve got mangoes and bananas we can pick right off a tree” (Rogers and Hammerstein, “There is Nothing Like a Dame” from the musical South Pacific.
It’s always nice to sit down to a complete meal, but the truth is that most of us often need something quick and easy. Fortunately, plants provide a wealth of foods that require little or no preparation and are really at their best and most nutritious when eaten fresh from the tree, bush, or vine. Just wash and enjoy. Some, you can eat with the peeling. Some, like bananas and oranges, come in an easy-to-remove biodegradable wrapper. If you have just a bit of time, you can combine them in salads or fabulous dessert plates. It’s a good idea to clean the surfaces carefully to eliminate bacteria that they might have picked up in the process of bringing it from the farm or orchard to your pantry. Here’s a quick guide to getting these natural fast foods ready to eat.
How to clean them
1. If you will eat the peeling, it’s a good idea to scrub it with a vegetable brush. 2. If you’re going to peel it, a good rinse, clean hands, and maybe a clean knife are all you need. 3. For porous foods like lettuce or strawberries, soak briefly (3 minutes or less) in a solution of water and vinegar (plain old cheap vinegar will do the trick)–about 1 part of vinegar to 3 parts of water. This Modern Survival Blog gives more details on cleaning fruits and vegetables.
Just A Few of My Favorites from Nature’s Fast Food Menu
apple apricot avocado banana berries (strawberry / blackberry / blueberry…) broccoli cantaloupe carrot cauliflower celery coconut cucumber date fig grape
When I switched to plant-based living after a lifetime of meals planned around a main course of meat, I immediately felt positive effects and found it surprisingly easy, even fun, to change my habits and explore new ways of enjoying food. Fruit and Stuff is a collection of some of the many things I have learned since I started the journey.
Even if you are not ready to give up meat, you will benefit from adding more plant foods to your daily meals. I hope you’ll find something useful here.
The most recent articles appear first on the Home page, and the tabs at the top of every page are for locating any article, past or present. The Glossary links to facts about plant-based foods, the Recipe tab will direct you to the recipe index, and the Resources consist of news and opinions about plant-based living.