memes

Sure. I posted the “formula” these recipes below:

1. Fry hard veggies in oil until soft - can be onions, leeks, carrots, celery, potatoes etc.

2. Add spices, soft veggies, and/or pastes and stir to form a sauce - tomatoes, peppers, garlic, ginger, etc.

3. Stir in your beans/chickpeas/lentils/peas. Most beans should be cooked, lentils and peas usually can be dry/raw.

4. Add water, bring to a boil, and simmer. Amount and time depends on if you want a soup, stew, or just some sauce.

5. Add leafy greens and anything that should be dissolved - spinach, kale, lemon, vinegar, sugar, cilantro etc.

So here is a really simple one I make at least once a week, as you can eat it hot or cold, with or without rice. It makes a great packed lunch. You can make the beans or chickpeas ahead of time or use a 30 oz can, but cooking them is much cheaper. Either way, make sure you rinse them off. I put in 1 cup dry beans/chickpeas (makes 3 cups cooked) in my Instant Pot with 4 cups water for 25 minutes for beans, 35 for chickpeas, instant release. Then I use the pot to cook the meal.

Also, you can chop and freeze most hard veggies (carrots, leeks, onions, celery, ginger, garlic). They aren’t as good as fresh, but it’s a lot more convenient if you have to cook after work.

This recipe is really flexible so I’ll just tell you what I do, but the ratios are all preference:

1 large onion, finely chopped

Equivalent amount of carrot, quarter slices

3 cups cooked pinto beans or chickpeas

1-2 cloves garlic, chopped or crushed

3 tablespoons tomato or red pepper paste (I use half of each but red pepper paste can be hard to find in US grocery stores)

Juice of 1 lemon or white vinegar

1.5 tablespoon sugar

Extra virgin olive oil

Salt and pepper

Optionally, bay leaves, paprika, and parsley

Step 1: frying hard veggies. Heat up a medium or large pot (stainless is best but any material will do) and add enough olive oil to fully cover the bottom and a bit more. It might be more oil than you think you’ll need. Fry your onions until soft.

Side note about onions: you can cook them quickly in 5-10 minutes at medium-high heat. They are ready when soft and translucent. But if you have the time and want a complex flavor in your dish, you can cook them for up to 20-30 minutes at low heat. Always salt them to help draw out the water.

Either way, add the carrots when the onions are almost done (2-3 minutes left).

Step 2: make the sauce. Add your garlic and let it cook a bit until fragrant. Add black pepper and optionally a couple of bay leaves and paprika. Stir for 30 seconds to let the spices bloom and then add your tomato/pepper paste and stir continuously until a sauce forms. About 1-2 minutes. The oil should be reddish.

Step 3: add the beans. Just stir them in and make sure they are covered in the sauce.

Step 4: water. Add 3 cups water (less if you’re in a hurry) and bring to a boil, then reduce to a simmer.

Step 5: anything that should be added to the water. Add the sugar and lemon/vinegar. This is really to taste, so you can add more when it’s almost done if it needs it. It should be just a little sweet and tangy. You can also add leafy greens like kale or spinach, but I don’t add them if I plan on eating it cold later.

Let it simmer until it’s a very beany stew (not a soup), but at the very least 10 minutes. It should be a little watery. Check the flavor and add salt, pepper, sugar, lemon/vinegar, or olive oil as needed. Parsley makes a great garnish.

This can be eaten hot or cold, with or without rice. Will keep about a week in the fridge.

I’ll reply below with a lentil soup recipe that’s more or less the same thing.