When combined with spices such as turmeric, cumin, ginger and black pepper, the mung bean can do a lot to help flush out unwanted material from your body. While some practitioners recommend following a detox diet based on mung bean soup for 7-10 days to really cleanse yourself, it’s quite a powerful process so we’d recommend a bowl or two every week as being beneficial to your general well-being.
Ingredients (Makes 3-4 servings)
200 g mung beans
One stick of celery
1 litre water
Four tablespoons tomato paste
One teaspoon turmeric
One teaspoon cumin
One teaspoon chilli powder
1cm fresh ginger
Wash and then soak the mung beans for at least four hours (the longer you soak them, the quicker they’ll cook). Then put them in a pan, cover with the water and add the turmeric, cinnamon, cumin and chilli powder.
Bring to a boil and then simmer for 30 minutes, add the tomato paste, grated carrot and courgette, the thinly-sliced celery and the minced ginger, stir well and simmer for another ten minutes or so. The mung beans should just be beginning to go soft. Pour into bowls and serve with a generous grind of black pepper.
After touring through North America and Mexico, we’re finally back at KCC’s winter HQ in Almaty, Kazakhstan. We’ve been craving for something spicy and Asian and, with broccoli in season, decided on this take on the Indian classic aloo gobi.
You’ll probably be familiar with aloo gobi, which combines potato and cauliflower in a spicy sauce, if you’re a fan of food from the Indian sub-continent. Having eaten the cauliflower version numerous times, we started to wonder why we’d never come across the dish made with broccoli instead.
It turns out that broccoli is a fairly recent arrival to the tables of India – it was first brought to the country in the early 1990s by a farmer called Jitendra Ladkat, according to this article. So, therefore, there’s no great surprise that it does not feature as a mainstay of Indian cooking.
We served up our aloo broccoli with a split pea dal, brown rice and some flat bread and can thoroughly recommend it as an alternative to the tried and tested aloo gobi.
Ingredients (for 3-4 servings)
400 g small potatoes
400 g broccoli florets
One small red onion
200 g tomatoes
50 ml cooking oil
Spices: one teaspoon each of cumin seeds, coriander, chilli powder, turmeric, six cloves, one star anise.
Cut the potatoes into quarters and put into a pan of boiling water and simmer over a low heat for five minutes, then add the broccoli, cover the pan and cook for another five minutes.
Heat the oil in a heavy-based pan and add the cumin seeds, cloves, star anise and cinnamon stick. After five minutes add the chopped onion and cook over a medium heat. Add the coriander, chilli powder and turmeric and mix well.
Add the tomatoes and cook for a few minutes over a low heat and then add the cooked broccoli and potatoes. Mix well and cook for ten minutes, stirring occasionally.
Serve with rice, dal and flat bread. The dish tastes even better if left overnight and reheated as this allows time for the flavours to blend.
This time round on Knidos Cookery Club we’re swinging through Tucson, Arizona on the way back home. Whilst in Tucson, we met up with some old friends from Kazakhstan (via Turkey and the USA) and were treated to Tolga’s kızartma – grilled peppers mixed in with fried aubergines and potatoes served in a garlic-infused tomato sauce and garnished with dollops of natural yogurt.
Tucson is located on the edge of the Sonora Desert which stretches up into Arizona from northern Mexico. It’s a surreal landscape of towering cacti called saguaro (Carnegiea gigantea), which can grow to be more than 12 m tall.
The desert is a fascinating place populated with bobcats, coyotes, a variety of snakes and scorpions along with hallucinogenic Sonoran Desert toads (if you’re brave enough to lick them… ).
Having observed the master chef at work closely, here’s KCC’s take on the Turkish classic kızartma.
Ingredients (serves 3-4)
Two large potatoes
Three medium-sized tomatoes
Three garlic cloves
one small onion
One large aubergine
Four peppers – a mix of green and red
Four jalapeño peppers
75 ml olive oil
100 ml natural yogurt
Heat 25 ml of oil in a heavy-bottomed pan. Cut the potato into 1mm slices and fry in the oil, turning occasionally, until they are a golden-brown colour on both sides. Remove with a slotted spoon and put on a plate lined with kitchen towel.
Prick the peppers a couple of times with a fork and then roast them on a barbecue or over an open flame (here’s some tips on how to do this) until the skin is blackened all over. While the peppers are roasting, put 25ml oil in the pan and cut the aubergine into 1cm cubes and fry until golden brown. Remove with a slotted spoon and put on a plate lined with kitchen towel.
Add the rest of the oil to the pan, heat it up and then fry the finely chopped onion and garlic for five minutes over a medium heat and then grate the tomatoes into the pan and cook for 15-20 minutes. Peel the peppers, remove the seeds and chop the roasted peppers roughly.
In a large bowl put a layer potatoes, aubergine and peppers alternately. Pour the tomato sauce over the top and garnish with dollops of yogurt. Serve with slices of avocado.
We’re continuing in our Mexican groove to make a vegetable take on the refried beans concept. It was meant to be a burger, but it didn’t hold together too well, so here is our refried avocado.
Refried beans are a Mexican staple and served on tortillas or as a side dish – the beans are mashed up and fried with garlic and spices. We’ve combined mashed potato, with a smashed up avocado, a diced jalapeño pepper and some yaka, or jackfruit. Potatoes are called papas in Mexican Spanish, hence the name for this dish: Papa Jack’s Refried Avocado.
Jackfruit, a giant tropical fruit with a hard green spiky shell, that can grow up to 40kg, is widely available in Mexico. The fruit is a strong tasting yellow fleshy bulb that is somewhere between pineapple and banana.
We served the refried avocado on toast with our own salsa made with tomatoes, courgettes, carrots and chilli peppers.
Ingredients (makes 3-4 servings)
For the refried avocado:
Three medium-sized potatoes
One jalapeño pepper
One jackfruit bulb
25ml olive oil
For the salsa:
Two medium-sized tomatoes
One jalapeño pepper
Cook the potatoes until they can be mashed easily with a fork. Cut the avocado in half, remove the stone and add the flesh to the potato. finely dice the pepper and jackfruit (remove the stone first) and add to the mix, along with the lime juice. Mash everything together with a fork or potato masher.
Heat the oil in a heavy-based frying pan. Heat the mashed avocado through in the hot oil and serve on toast with a salsa made of tomato, carrot and courgette – simply dice the tomatoes and cook the chopped up carrot, courgette and jalapeño pepper in the tomato liquid over a low heat for 20 minutes or so.
To celebrate the Winter Solstice, we’re combining two of our favourite oddball vegetables – globe artichokes and celeriac. For the longest night of the year, we’ve come up with phallic artichokes steamed in a hearty winter root vegetable broth – Knidos Cookery Club’s take on the Turkish classic Zeytinyağlı Enginar, a dish of artichokes served with cubed vegetables cooked in olive oil and lemon juice.
To get to the heart of the matter, artichokes need a bit of preparation to reveal the edible heart of the vegetable. If you don’t have a neighbourhood artichoke peeler on the corner of your street, as we do in Istanbul, than check out this link from The Spruce Eats website for some useful tips on removing the fibrous, inedible choke.
Celeriac, with its bulbous appearance, is an often overlooked root vegetable. It’s nutty taste, with a hint of celery, makes a delicious addition to soups and stews and it’s also great served raw in salads. We’ve used it as a replacement for potato in this Turkish favourite.
Ingredients (for four servings)
Four artichoke hearts
Four small carrots
Two small celeriac bulbs
Two medium-sized tomato
Four green peppers
Juice of half a lemon
50 ml olive oil
500 ml cold water
Two teaspoons garam masala (or curry powder)
Pinch of black pepper
Heat the oil in a heavy based-pan (with a lid) and and the finely sliced leeks and peppers and cook over a medium heat for five minutes. Cube the carrots and celeriac and stir into the leek and pepper base and cook for a further five minutes. Add the chopped tomato, garam masala and black pepper and cook for five more minutes, stirring frequently.
Pour the water over the vegetables, add the lemon juice and place the artichoke hearts on top of the bubbling veggies. Put the lid on the pan and cook over a low to medium heat for 30 minutes.
Put one artichoke heart on each plate and pour the vegetables and cooking liquid over the top and around the artichoke and serve hot with crusty bread.
This week we’ll be making our take on couscous, that staple of North African cooking. Our version uses fine bulgur wheat in place of the more usual durum wheat semolina base as bulgur wheat is easier to find on the supermarket shelves where we are based.
In our opinion, bulgur works just as well as semolina as a base to soak up the juices from the roasted vegetables and our chickpea chutney. Purists may disagree, but our philosophy is more about adapting recipes by using the ingredients you have at hand.
Ingredients (serves 2)
300 g pumpkin
2 medium carrots
2 medium courgettes
25 ml olive oil
1 teaspoon cumin seeds
1 cinnamon stick
25 ml olive oil
1 teaspoon mustard seeds
1 small red onion
2 small tomatoes
50 g currants
250 g chickpeas
1 teaspoon red chilli flakes
1 teaspoon black pepper
100 g fine bulgur wheat
200 ml vegetable stock
Pre-heat the oven to 200c, cut the vegetables into large chunks and put into a baking dish, drizzle with olive oil and add the cumin seeds and cinnamon stick and stir to coat the vegetable chunks. Roast for 30-40 minutes until the vegetables are cooked.
While the vegetables are roasting, prepare the chickpea chutney. Heat the olive oil in a frying pan and add the mustard seeds. When they start to pop, add the finely chopped onion and cook over a low heat for five minutes. Add the spices and the chopped tomato and cook for five more minutes. Then add the currants and chickpeas and cook for fifteen minutes or so.
Bring the vegetable stock to the boil and then cover the bulgur wheat with it and leave it to soak up the liquid for 30 minutes or so, drain off the excess liquid (if there’s any) and than add a dash of olive oil and fluff up with a fork.
Put a layer of couscous on a warmed plate, arrange the roasted vegetables in a circular, wheel-spoke pattern and put a generous dollop of chickpea chutney in the centre and serve immediately.
Welcome back to Knidos Cookery Club, this time round we’re drawing on our summer trip to Spain to bring you a paella (Warning: any Valencians reading this, please stop now!) that’s packed with pumpkin and other seasonal vegetables such as celery and leeks.
With Halloween just around the corner, you might be looking for a dish that uses up some of the leftovers from carving out your Jack O’ Lantern – this rice combo should help shift some of the backlog.
Paella originates from Valencia in Spain, where it is taken very seriously. The name derives from the Old French word paelle for pan, which in turn is from the Latin word patella, which also means pan. The contemporary name refers to the shallow metal dish in which paella is prepared.
In essence, paella is a combination of whatever is to hand rather than a fixed, unchanging blend of ingredients. While visiting Dénia, which is part of the Community of Valencia, we had a great green paella made with artichokes one other green vegetables.
Ingredients (serves 2)
25ml olive oil
150g short grain rice
600ml vegetable stock
One teaspoon each of cumin/chilli powder/turmeric
heat oil in a frying pan (or paella pan if you have one)
add chopped leek and celery and sauté until soft
add spices and stir
add pumpkin cubes and cook for ten minutes, stirring occasionally
add vegetable stock
bring to a boil, then simmer to make a broth and allow it to reduce by half
add rice and simmer until the liquid is absorbed and the rice is cooked (around 20-30 minutes)