BUTTER BEAN GRAVY

SERVES 6 PORTIONS

1 ounce (28 g) dried shiitake or any other dried mushrooms

2 cups (470 ml) vegetable broth, boiling, divided, more if needed

1 1⁄2 cups (288 g) (10oz) cooked butter beans

2 tbsp (30 ml) neutral-flavoured vegetable oil

1⁄4 cup (40 g) (1.4oz) minced shallot or 1⁄3 cup (53 g) (1.9oz) minced red onion

2 cloves garlic, grated or pressed

2 tbsp (15 g) (0.53oz) whole wheat pastry flour or (16 g) (0.56oz all-purpose flour

1 1⁄2 tbsp (12 g) (0.42oz) nutritional yeast

1⁄4 cup (15 g) (0.53oz) packed fresh parsley or 1 packed tbsp (3 g) (0.11oz) fresh sage leaves, minced

Salt and pepper

NUTRITIONAL VALUES

Calories: 282kcal
Fat: 3.1g (0.7g S.Fat)
Carbs: 41.2g
Protein: 24.6g
Sugar: 3.3g
Sodium: 405mg

METHOD

In a large mixing bowl, combine the dried mushrooms and 1 cup (235 mL) of the boiling vegetable broth. Allow for a 15-minute resting period. Squeeze the broth from the mushrooms gently, being careful not to waste any of it.

Add enough extra broth to the remaining soaking broth to make a total of 1 1/2 cups (355 ml). With an immersion blender, blend the butter beans into the broth until smooth. (You can either add the parsley before blending or stir it in at the end.) Blending it now will result in a greener gravy.)

Heat the oil in a large skillet over medium-high heat. Stir in the shallot and garlic. Cook for 2 minutes on medium heat, or until the shallot is fragrant and translucent.

Stir in the flour after it has been sprinkled over the shallot. Stir in the nutritional yeast and cook for 2 minutes, or until the flour and yeast smell toasty. Using a whisk, slowly incorporate the warm broth into the flour mixture, whisking constantly to ensure a smooth gravy. Cook until slightly thickened, about 4 minutes, and then add the parsley (if using) or sage. Continue to stir with a wooden spoon until the gravy has thickened to your liking, about 2 to 4 minutes. Season with salt and pepper to taste. Remove from the heat and top with mashed potatoes, cooked grains, or steamed vegetables.

Refrigerate cooled leftovers in an airtight container for up to 4 days, then slowly reheat in a small saucepan before using.

MUSHROOM BEAN SPREAD

SERVES 8 PORTIONS

2 packs (0.88 ounces, or 25 g, each) dried mushroom mix of choice

2 cups (470 ml) vegetable broth, boiling

1 tbsp (15 ml) toasted sesame oil

4 cloves garlic, grated, or pressed

2 tbsp (8 g) (0.28oz) sun-dried tomato halves

1 tsp dried oregano

1⁄2 tsp red pepper flakes

1 1⁄2 cups (246 g) (8.7oz) cooked chickpeas or (266 g) (9.4oz) cannellini beans

1⁄4 cup (64 g) (2.3oz) tahini

1 tbsp (15 ml) olive oil

2 tbsp (30 ml) liquid from jar of capers

2 tbsp (30 ml) fresh lemon juice

2 tsp onion powder

2 tbsp (18 g) (0.63oz) capers, drained and minced

Salt and pepper

NUTRITIONAL VALUES

Calories: 269kcal
Fat: 15.7g (5.4g S.Fat)
Carbs: 29.2g
Protein: 5.9g
Sugar: 21.8g
Sodium: 238mg

METHOD

Rinse the dried mushrooms quickly and place them in a medium bowl. Soak for 20 minutes with the broth on top. Squeeze the liquid out of the mushrooms gently without discarding it. It will be used in the spread's processing, and any leftovers can be stored in an airtight container in the refrigerator for up to a week to replace vegetable broth in any recipe.

In a large skillet over medium-high heat, heat the oil. Combine the garlic, sun-dried tomatoes, mushrooms, oregano, and red pepper flakes in a mixing bowl. Reduce the heat to medium and cook, stirring occasionally, for 6 minutes, or until lightly browned and fragrant.

In a food processor, combine the cooked mushrooms, chickpeas or cannellini beans, tahini, olive oil, caper liquid, lemon juice, and onion powder. Process until the mixture is slightly chunky. Add the capers and pulse a few times to distribute them evenly throughout the spread.

If the spread is too thick for your taste, add 1 tbsp (15 ml) at a time of the mushroom-soaking broth. Season with salt and pepper to taste.

Refrigerate in an airtight container for at least 3 hours or overnight to allow the flavours to meld. Refrigerate any leftovers for up to 4 days. If the spread is too thick for your taste after refrigerating, add more mushroom- soaking broth, stirring to thoroughly combine.

MEAN BEAN MINESTRONE

SERVES 8 TO 10 PORTIONS

1 tbsp (15 ml) olive oil

1⁄2 cup (80 g) (2.8oz) chopped red onion

4 cloves garlic, grated or pressed

1 leek, white and light green parts, trimmed and chopped (about 4 ounces, or 113 g)

2 carrots, peeled and minced (about 4 ounces, or 113 g)

2 ribs of celery, minced (about 2 ounces, or 57 g)

2 yellow squashes, trimmed and chopped (about 8 ounces, or 227 g)

1 green bell pepper, trimmed and chopped (about 8 ounces, or 227 g)

1 tbsp (16 g) (0.56oz) tomato paste

1 tsp dried oregano

1 tsp dried basil

1⁄2 tsp smoked paprika

1⁄8 to 1⁄4 tsp cayenne pepper, or to taste

2 cans (each 15 ounces, or 425 g) diced fire-roasted tomatoes

4 cups (940 ml) vegetable broth, more if needed

3 cups (532 g) (19oz) cannellini beans, or other white beans

2 cups (330 g) (12oz) cooked farro, or other whole grain or pasta

Salt, to taste

NUTRITIONAL VALUES

Calories: 305kcal
Fat: 2.9g (0.5g S.Fat)
Carbs: 52.5g
Protein: 18.1g
Sugar: 4.8g
Sodium: 418mg

METHOD

Combine the oil, onion, garlic, leek, carrots, celery, yellow squash, bell pepper, tomato paste, oregano, basil, paprika, and cayenne pepper in a large pot. Cook, stirring frequently, over medium-high heat until the vegetables begin to soften, about 6 minutes.

Combine the tomatoes and broth in a mixing bowl. Bring to a boil, then reduce to a low heat, cover, and leave to simmer for 15 minutes.

Cook for another 10 minutes after adding the beans. Cook for 5 minutes more after adding the farro to heat it up.

It should be noted that this is a thick minestrone. If there are any leftovers (which, by the way, taste even better), the soup will thicken even more once chilled.

If you prefer a thinner soup, add more broth and adjust the seasoning as needed. If desired, sprinkle Nut and Seed Sprinkles on each portion before serving.

Refrigerate leftovers in an airtight container for up to 5 days. The minestrone can also be stored in the freezer for up to 3 months.