RECIPES FROM MEDITATION RETREAT
1. Moroccan Stew (serves 20)
Garbanzo beans (chick peas): soak 2¾ c. raw beans in large pot overnight with water 2x height of beans, change water next AM, boil vigorously with lid off ~1 hour until beans very soft.
Boil 2 2/3 lbs butternut squash peeled and cubed covered with water x10 minutes until nearly tender
In large pot combine to form paste 2 tbsp canola oil, 1 1/3 tbsp coriander, 2 2/3 tbsp cumin, 1/3 tbsp turmeric, 1 1/3 tbsp paprika, ¾ tbsp black pepper, ¾ tbsp cinnamon. Saute in this, 1 ¾ lbs carrots cut 1/2” rounds x 10 minutes. Added strained butternut squash, 2 c water. Add 2 lb celery cut ½” slices and cook x 15 minutes until nearly tender. Stir constantly. Add pureed ¼ of cooked garbanzo beans, rest of beans, 14 oz can diced tomatoes, 1/3 c orange juice concentrate. Simmer on low. Add salt to taste. Stir in 1/3 c fresh parsley ch just before serving. It should be thick and chunky and add a little water if too thick.
Serve with rice, side dish of tabouli.
2. Tabouli (serves 20)
Cover 1 ½ c dry bulgar wheat with 2 ½ c hot water and 1 tsp salt x 20 minutes till chewy (may need to simmer low x 20 min for ally water to absorb.
In sealable container, combine ¼ c lemon juice, ½ tsp garlic powder, 1 ¼ tbsp. dried mint, ¼ c olive oil, 1 c tomatoes diced, ¼ c fresh parsley, salt and pepper to taste. Stir thoroughly, refrigerate x 2 -3 hours. Make a day ahead to taste better.
3. Dahl (20 servings)
Rinse 5 c red lentils and drain, boil with 1 ½ tbsp. turmeric powder x ½ to 1 hour with enough water to cover beans until tender but not lose shape.
Heat 1/8 c canola oil in heavy pan with lid, to hot oil add 1 ¼ tbsp black mustard seed and 1 tbsp cumin seeds whole, cover, shake until seeds pop. Stir in 2 tbsp coriander ground, 1 tbsp fenugreek gr, 1 tbsp garam masala or curry powder, 1 tbsp grated ginger. Saute x 1 minute. Add lentils, 2/3 of a 796 ml can diced tomatoes, 2/3 tbsp lemon juice or vinegar, 1 ½ tbsp. salt, ¼ tsp cayenne. Season to taste.
4. Potato Pea Curry (20 servings)
Cut 7 lbs potatoes into ½ inch cubes and boil till just softened, about half cooked and drain.
Heat 1/8 c canola oil in large pan on medium, add 3 tbsp cumin seeds and cook till they pop. Add 2 tbsp turmeric and potatoes, stir slowly and softly. Add 3 c frozen peas, 4 tsp lemon juice, 5 tsp chili powder (mild Mexican), 2 tsp curry powder, 3 tsp cumin powder, ½ tsp cayenne powder, 4 tsp salt. Stir well. Cover and cook 5 minutes.
Serve with dahl, chapatis, raita, and chutney.
5. Raita (20 servings)
Mix together 3 c plain yoghurt, ½ lb cucumber peeled and grated, 1 1/3 tbsp cumin powder, 1 1/3 tbsp coriander powder, salt and pepper to taste.
6. Chutney (20 servings)
Combine in pot 3 2/3 c tart apples diced but not peeled, ¾ c cider vinegar, 2/3 tbsp lemon juice, 1 c raisins, 2/3 c honey, 1/3 c ginger minced, 1 clove garlic ch, 2/3 tsp sea salt. Simmer until fruit is soft, about 1 ½ hours, should not be watery but more like a chunky jam. Can freeze.
7. Sesame Tamari Dressing (for green salads)
Combine 1 c white vinegar, 1 c olive oil, 1 c honey, 1 c tamari soy sauce, 1 ½ c ground sesame seeds. Use a hand blender.
KOOTENAY MOUNTAINEERING CLUB HIKING CAMP RECIPES (all 20 servings)
These are made at home, put into 2 quart wax milk cartons, closed with duct tape and frozen.
1. Curried Chicken
10 whole chicken breasts (or 20 single breasts) cut into 40 pieces. Coat with seasoned flour (1 c flour, 1tsp salt, 1/4 tsp pepper, ½ tsp dried herbs – savory, chervil, basil, chives, or tarragon).
In skillet, brown in oil. Remove, drain and place in casserole. Sauté 2 c finely diced onion, 2 c chopped green pepper, 8 c garlic in pan drippings. Add 8 c tomatoes stewed or crushed, 1 tsp cinnamon, 4 tsp turmeric, 1 tsp ginger, 1 tsp cumin, 6 tsp curry, 1 1/3 cup raisins and simmer x 5-10 minutes. Add chicken and bake @ 350 for 30 minutes. Cool, put in 2 liter milk cartons, seal with duct tape, label, and freeze.
2. Spaghetti Sauce –
3 lb lean hamburger
3 lge onions, chopped
3 green peppers, chopped
½ lb mushrooms, sliced
3 – 6 oz. tins tomato paste
3 – 7.5 oz. tins tomato sauce
3 – 28 oz. tin plum tomatoes, chopped
1 1/2 tbsp oregano
2 bay leaves 2 tsp basil
2 tsp thyme 1/2 tsp chili pepper
1 tsp salt
6 cloves garlic, minced
3 tbsp parsley
2 tbsp brown sugar
1 tsp pepper
1 1/2 cups liquid (tomato juice, water, etc,)
In a large pot, cook meat, onion, green pepper, and garlic until meat is browned. Drain off fat. Stir in undrained tomatoes and rest of ingredients. Bring to a boil, reduce heat and simmer for 1/2 – 2 hr. or until sauce is thickened, stirring occasionally. Remove bay leaves. Put in 2 litre milk cartons, seal with duct tape – NO STAPLES , label and freeze.
3. Vegetarian Spaghetti Sauce
4 cups chopped onion
8 cloves garlic – minced
8 cups sliced mushrooms
4 – 28 oz. cans tomatoes (diced or crushed)
4 cups diced or grated carrot
4 cup chopped red pepper
4 cups thinly sliced zucchini
4 cup tomato sauce
4 – 5 ½ oz. cans tomato paste
3 tbsp soya sauce
6 tsp dried basil
3 tsp dried oregano
2 tbsp brown sugar
2 tsp black pepper
3 tsp crushed red chillies
Use a small amount of oil in a large pot. Cook all the the vegetables together over medium heat until soft – about 15 min. Add rest of ingredients – mix well. Add 1 cup of water. Simmer on low without lid for 1 hour. Fill 2 litre milk cartons, seal with duct tape – NO STAPLES, label, and freeze.
4. Beef Stew
Note: Potatoes and carrots will be added in camp
8 lbs beef, cut into 1/2″ cubes (use rump or round roast)
6 medium onions, sliced
4 cups water
8 tbsp oil
4 tsp Worcestershire Sauce
4 cloves garlic, minced
4 bay leaves
3 tbsp salt
4 tsp sugar
2 tsp paprika
1/2 tsp allspice
1 tsp pepper
6 tbsp flour
In a dutch oven, brown beef – turn often for even browning. Remove meat to bowl. Add onions and garlic, cook until golden. Add meat, water, and other ingredients except flour. Cover and simmer for 2 hours, stirring occasionally to prevent sticking. Remove bay leaves. Blend flour in 2/3 cup cold water. Stir slowly into hot stew. Stir until thickened. Cool. Put in 2 litre milk cartons. Secure with duct tape – NO STAPLES Label and Freeze.
5. Borscht
1 100 oz can whole tomatoes
2 small beets (cut up)
1 100 oz can crushed tomatoes
1/4 cup dill
2 large cabbages (chopped)
1 lb butter
4 large onions (chopped)
4 cloves garlic
4 green peppers (chopped)
salt and pepper
24 med potatoes (cut up)
1 l whipping cream
Boil the potatoes until soft – set aside (save the potato water). Melt the butter and saute onions until soft. Add tomatoes and dill and let simmer. Add garlic and green pepper and let simmer. Add the beets, cabbage, potatoes (mash half the potatoes), and potato water and let simmer. Stir often. Season with salt and pepper to taste. Add whipping cream in camp. Put the soup in 2 litre milk cartons, secure with duct tape – NO STAPLES label, and freeze.
6. Lentil and Barley Soup
1 cup green lentils
12 cups water
3 cups pearl barley
6 tbsp oil
6 large onions, chopped
6 large carrots, chopped
6 potatoes, diced
3 cups diced celery
2 cups diced turnip
3 cans (796 ml) tomatoes
6 tsp salt
3 bay leaf
2 tsp curry
3 tsp cumin
2 tsp garlic powder
pepper to taste
Cover lentils with 4 cups water. Bring to a boil for 2 minutes. Remove from heat and let stand one hour. Rinse barley. Heat oil in large pot. Add onions and cook for 3 minutes until transparent. Add lentils and water and all other ingredients. Bring to boil. Cover and simmer for at least two hours. Stir often and add water if needed to keep mixture from sticking. Mixture should be thick. Cool. Put soup into 2 litre milk cartons. Tape closed securely, NO STAPLES, label and freeze.
7. Minestrone
3 large onion chopped
6 stalks celery chopped
6 garlic cloves, finely minced
6 large carrots chopped
3 zucchini chopped
3 red pepper chopped
3 green pepper chopped
1 head of cauliflower chopped
6 litre water or veggie broth
3 – 28 oz cans tomatoes
3 cans mixed beans
3 cup frozen peas
3 cup frozen corn
2 cup orzo
Heat 2 teaspoons of olive oil in a large pot and saute the onions, celery, and garlic until vegetables are soft. Add the carrots, zucchini, peppers, cauliflower and 1 litre of water or broth. When the carrots are soft add the remaining ingredients. Season with bouillon powder, salt, pepper, basil, oregano, parsley. Simmer for 15 min. Cool. Put soup into 2 litre milk cartons. Tape closed securely, – NO STAPLES -label and freeze.
8. Veggie Chili
6 cups undrained canned tomatoes (2 X 28 oz. cans)
1 cup Bulgar wheat
1 cup hot water
6 tbsp vegetable oil
8 cups chopped onion
8 garlic cloves (mince or press)
4 tbsp ground cumin
4 tbsp chili powder
3 tsp Tabasco
6 green bell peppers
6 cups fresh or frozen corn
4 cups drained, cooked black beans
4 cups drained, cooked red kidney beans salt to taste
grated cheddar cheese (optional)
chopped cilantro (optional)
Place bulgur, hot water, and about 4 cups of the juice from the canned tomatoes in a pot, cover, bring to a boil, then simmer gently. While bulgur cooks, heat vegetable oil in a large pot. Saute onion, garlic, cumin, chili powder, and Tabasco. when onions are soft, stir in the bell peppers and saute 2 -3 minutes more. Chop the tomatoes right in the can and add to the pot. Stir in the corn and the beans and heat thoroughly at a low heat. Taste the bulgur – when cooked, but still chewy, add it to the pot with its liquid. Cover and simmer for a few minutes. Add salt to taste. Cool.
