UCookbook

Batch cooking

Peanut soup

Ingredients

• ½ cup coconut oil
• 4 carrots, cut in ½-finger size
• 4 cloves garlic, chopped
• 2 large sweet potatoes, cubed
• 1 large onion, diced
• 2 tablespoons tomato paste
• 1 tablespoon paprika
• ½ tablespoon cayenne pepper
• ½ tablespoon cumin
• 2 fresh thyme sprigs
• 1 large can chickpeas, drained and rinsed
• 5 cups stock of your choice or water
• ¾ cup creamy low fat peanut butter
• Fine salt and freshly ground black pepper to taste

Directions

In a large pot over medium heat, heat the coconut oil. Add the carrots, garlic,  sweet potatoes and onions and mix well. Stir in the tomato paste, paprika, cayenne, cumin, thyme sprigs, chickpeas, salt and black pepper and mix well. Add the stock, making sure the level of the stock is above the veggies in the pot. Add additional salt and pepper to taste.

Cover and bring to boil. Reduce the heat and simmer until the veggies are tender, 20 to 25 minutes. Turn off the heat but leave the pot on the stove. Stir in the creamy peanut butter, mix well and let sit for 5 minutes before serving.

— By Nia, Rutgers University

Coconut curry

Ingredients

• 1 can of light coconut milk
• 1 Tbsp. of coconut oil
• 2–3 Tbsp. of red curry paste
• 1 Tbsp. curry powder
• 1 block of extra-firm tofu or 1 lb. or boneless, skinless chicken breasts
• 4 cups of broccoli or cauliflower
• 2 cups of sugar snap peas
• 1 tsp of garlic powder or crushed garlic
• ½ tsp–1 tsp. of ginger
• Salt to taste
• Optional: Brown rice, pita
• Makes 5–6 servings

Directions

If you’re using chicken, cut into bite-sized pieces and toss with 1 Tbsp. of curry powder. Add coconut oil to the pan. When hot, add the chicken and sauté for about 5–8 minutes. Set aside. If you’re using tofu, drain and press tofu to remove excess moisture. Toss with curry powder and cook in pan with coconut oil, as above.

In the same pan, add the ginger, garlic, broccoli or cauliflower, and snap peas. Add more oil if needed. Sauté for a few minutes. Pour in the coconut milk and let it simmer with the vegetables for another 5–8 minutes. Add in 2–3 Tbsp. of red curry paste, depending on your spice preference, and stir to combine with the coconut milk. Take your protein (tofu or chicken) and add it back to the pan. Bring to a boil for a minute and then simmer until thickened. Serve as stew, over rice, or stuff into pita for an on-the-go option.

— By Jordan, Lasell College

The new meatloaf

Ingredients

• 1 ½ lbs or 680g ground beef or veggie/soy ground beef
• 8 small to medium mushrooms, sliced (ex: button white mushrooms)
• 1/2 zucchini, thinly sliced
• 1/2 bell pepper, sliced thinly
• 1 tomato, diced
• salt and black pepper to taste
• ½ cup tomato sauce
• 12 whole wheat crackers, crumbled up
• 1 egg, beaten

Directions

Wash all vegetables and slice thinly. Mix with ground/veggie beef, the beaten egg, cracker crumbs, and the tomato sauce. Press into a large loaf pan, or two medium-sized ones (non-stick or sprayed). Cook at 375°F for 50 minutes.

— By Franklynn, University College London and Yale