Lentil and Mushroom Shepherd's Pie

Shepherd's pie (British English: cottage pie) is usually cooked with beef, lamb, or veal and topped with mashed potato* then bake. It became popular in the 18th century. Minus the meat and add lentils for a vegetarian dish. It can be frozen and reheated it.

Hachis parmentier aux lentilles et champignons (French)

Serves 9

or a lot of leftovers

Preheat the oven to 350F (175C)

4 Tbs. (60 ml) olive oil

1 cup (130 g) organic lentils

2 tsp. (10 g) each organic: miso and tomato paste

1 tsp. (5 ml) Worcestershire sauce

2 cups (480 ml) organic vegetable stock/broth

2 crushed organic garlic cloves

1/4 cup (60 ml) white wine

6 organic sweet or regular potatoes, cubed (= about 8 cups/1.040 g)

2 tsp. (4 g) thyme

3 Tbs., (18 g) diced sage

optional spices:

• garlic powder
• mustard powder
• black pepper
• parsley 
• pinch or two cinnamon 
• pinch or two nutmeg

1 1/2 cups (195 g) chopped organic onions

1/2 cup (65 g) or more each organic, diced: mushrooms and celery

optional vegetables:

• turnips
• rutabaga
• parsnips
• peas
• leeks
• corn

un 1. Sauté the onions, celery (optionals vegetables: peas and/or corn) in 2 Tbs. (30 ml) of oil or more if needed,  for about 3-5 minutes over medium heat.

deux 2. Stir in the lentils. Increase the heat.

trois 3. Add the miso, tomato paste, Worcestershire sauce and stock/broth.

quatre 4. Cover and bring to a boil.

cinq 5. Reduce the heat to medium-hight and simmer for 10 minutes.

six 6. Add the vegetables. Cook about 10-20 minutes until the lentils are sold with some liquid still in the pan.

sept 7. Sauté the mushrooms (optional turnips, rutabaga, parsnips, and/or  leeks) in 1 Tbs. (15 ml) or more if needed oil on high heat.

huit 8. Add the garlic, thyme, and any optional spices except sage. Stir for a few minutes on medium heat. Remove.

neuf 9. De-glaze the pan with the wine and scraping any brown bits from the bottom.

dix 10.  Stir the mushroom mixture with the lentils.

onze 11. Spoon the lentil-mushroom mixture into a 9 x 14 inch (23 x 35 cm) casserole dish.

douze 12. Bring a pot of water to a boil.

treize 13. Add the potatoes and a pinch of sea salt. Boil for 10-15 minutes., until tender. Drain the potatoes.

quatorze 14. Add 1 Tbs. (10 ml) oil and sage to the potatoes. Mash until smooth.

 

quinze 15. Spoon the potatoes over the lentils-mushroon mixture. 

 (a) If you like crispy top, rough it up with a fork.

seize 16. Bake for 30 minutes.

*Fillings for other pies from different cultures with a mashed potato topping:

• artichoke hearts and red peppers
• black pudding
• chicken and spinach
• chorizo
• curried chicken
• duck
• rabbit
• salmon
• salt cod
• turkey and ham
• pork-sausage
• vegetables
• flaked white fish with shrimps in a white sauce

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Mushroom Stroganoff

Strognaoff means a dish of sautéed pieces of beef or a substitute served in a sauce with sour cream. Here, I use just mushrooms and no sour cream. The dish is named after the Russian family "Stroganovs" who were involved in the settlement of Siberia.

                                                                  Гриб строганов (Russian)   

                                                                      / grib stroganov/  

                                                                            serves 4

1/2 ounce (15 g) dried organic mushrooms, coarsely chopped 

olive oil

minced organic onion

minced garlic cloves

1 pound (455 g) mixed organic mushrooms, thinly sliced

1 Tbs. (15 g) brown rice miso paste

2 Tbs. (30 g) organic almond butter

1 can (14 oz./ 400 ml) organic coconut milk

chopped chives

один /a-deen/ 1. Place the dry mushrooms in a bowl and cover with boiling water, soak for about 20 minutes.

два /dva/ 2. Place a saucepan over medium heat and add a drizzle of olive oil.

три /tree/ 3. Once it warms, sauté the onions and garlic between 5-10 minutes, until soft.

четыре /chye-tir-ye/ 4. Add the fresh mushrooms a cook another 10 minutes.

пять /pyat/ 5. Stir in the miso and almond butter. 

шесть /shest/ 6. Add the coconut milk, dried mushrooms, and the water they have been soaking in. Stir and bring to a boil.

cемь /syem/ 7. Reduce the heat and simmer for 20 minutes.

восемь /vo-syem/ 8. Stir in the chives. Save some for garnish.

  (a) If it is too thick, stir in a little hot water.

Приятного аппетита!

/priyatnogo appetita/

Bon appétit!

Try

"Chicken Stroganoff / Курка Строганов (Ukrainian)"

https://veggiefernandezs.blogspot.com/2014/08/chicken-stroganoff.html

"Ground Turkey Strognaoff / Земля Турции Строганова (Russian)"

https://veggiefernandezs.blogspot.com/2019/03/ground-turkey-stroganoff.html

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Scallions Mixed with Miso...a Japanese Appetizer

Miso 味噌 is a thick paste of fermented soybeans with salt and kōji 麹 (a fungus). 

Scallions and green onions are the same thing but not as intense "onion-y" flavor. The white parts contain the most intense flavor. They can be raw or cooked; the whole thing can be eaten. 

So, when serving a Japanese meal, start with this appetizer.

ネギ味噌添 (Japanese)

/negi misoae soe/

                           Green Onion with Miso

i /long e/

一 /ichi/ 1. Clean the scallions.

二 /ni/ 2. Cut off the roots and any brown tops, leaving the white bottom and green leaves.

三 /san/ 3. Mix in the scallions with a spoonful of miso placed in a bowl. 

Try some other Japanese appetizers:

Japanese Chicken Meatballs つくね /tsukune/: 

https://veggiefernandezs.blogspot.com/2020/04/japanese-chicken-meatballs.html

Sour & Sour Eggplant 茄子の揚げ浸し /nasu no agebitashi/:

 https://veggiefernandezs.blogspot.com/2020/03/sweet-sour-eggplant.html

Miso Tofu "Meatballs"  日本の豆腐「ミートボール」/nihon no tōfu "mītobōru"/

https://veggiefernandezs.blogspot.com/2014/05/japanese-tofu-meatballs.html

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Nut Miso Sauce

Serve the sauce over vegetables, fish, tofu, etc. 

-IF serving to guest, check for any nut allergies!

ナッツ味噌ソース (Japanese)

/nattsu miso sōsu/

Makes 1 cup (2,5 dl)

1/2 cup organic nuts (of your choice or mixed)

3 Tbs. (18 g) each: miso and maple syrup

1 Tbs. (15 g) maple syrup

i /long e/

一 /ichi/ 1. Lightly toast the nuts in a dry skillet over medium heat about 4 minutes.

二 /ni/ 2. While they are warm, grind into a paste in a food processor.

三 /san/ 3. Add the miso, water, and syrup. Process to a thick paste.

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Miso-Cheese Sauce

You need a cheese sauce but have no cheese, or it must be dairy-free, try this sauce instead.

味噌チーズソース (Janese)

/miso chīzusōsu/

Makes 2 1/2 cups (600 ml)

2 Tbs. (30 ml) miso

2 cups (480 ml) water

1/4 cup (60 ml) tahini

3 minced organic garlic

juice of 1 organic lemon 

1. Dissolve miso in water over low heat.

2. Add tahini and garlic. Warm it.

3. Remove from the heat.

4. Stir in the lemon.

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Asian Noodles with Tofu

This is a filling noodle dish for breakfast, lunch, or snack.

Serves 1

Preheat the oven to 375F (190C)

A. Tofu:

1/3 block of organic firm tofu (pressed and drained, then cut into cubes or slices)

2 tsp. (28 g) miso paste or nutritional yeast

1 Tbs. (15 ml) soy sauce or gluten-free liquid aminos

1 tsp. (5 ml) garlic chili sauce or harissa sauce

1. Add together all the ingredients.

2. Place on a lined baking sheet and back for 20 minutes.

B. Noodles:

1 packet of noodles (of your choice): (gluten-free) ramen, soba, glass, shirataki, rice, kelp, veggie, wonton, or chow mein 

1 Tbs. (15 ml) soy sauce or gluten-free liquid aminos

1 tsp (5 ml) garlic chili sauce or harissa sauce

2 tsp. (10 ml) each: sesame oil, organic maple or honey syrup, and rice wine vinegar

1/2 tsp. (1 g) ground ginger and garlic powder

2 organic scallions, sliced 

C. Garnish with:

• green ends of the scallions
• sesame seeds
• red pepper flakes

1. Bring water to a boil and cook the noodles as directed.

2. Combine the rest of the ingredients in a bowl. Mix.

3. Drain the noodles.

4. Pour the sauce over the noodles.

5. Add the tofu.

6. Garnish with the scallions ends, some chives, sesame seeds, and red pepper flakes as desired.

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Non-Cheese Sauce

 You like a cheese sauce but cannot have cheese, well...

Makes 2 1/2 cups (600ml)

2 Tbs. (30 ml) white (gluten-free) miso

2 cups (5 dl) spring or filtered water

1/4 cup (30 g) tahini

2 minced organic garlic cloves

juice of 1 organic lemon

1. Dissolve miso in water in a saucepan over low heat.

2. Add tahini and garlic and warm through.

3. Remove from the heat and stir in lemon juice.

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More than Corn on the Cob and Butter

Spanish "maíz" from Taíno mahiz for the plant, was first domesticated by indigenous peoples in southern Mexico about 10 000 years ago. It was only 1-inch (25-mm) long and one per plant! 

Spaniards brought it back Europe after 1492, but it was not very popular for centuries.

Here are other ways to enjoy corn on the cob:

1. Miso-Mayo

1 Tbs. (15 ml) each: miso paste and (vegan) mayonnaise.

Stir together.

2. Mustard-Tarragon

2 Tbs. (30 g) yellow mustard 

1 tsp. (5 ml) organic lemon zest

1 Tbs. (6 g) tarragon

Stir together in a cup (130 g) organic (dairy-free) butter.

3. Barbecue Butter

1/2 cup (65 g) organic (dairy-free) butter

2 tsp. (10 ml) BBQ sauce

Mix together.

4. Olive Oil and Basil

Drizzle corn with olive oil and sprinkle of ground black pepper and fresh basil

iro (“man”) 5. Midwest Corn

Cook corn in a mixture of (dairy-free) organic milk and butter

and topped with:

• some sliced jalapeños
• chili powder
• cumin
• garlic 
• sliced green onions
• (dairy-free) cheese

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Curry Butternut Squash

 Every home has its own curry recipe. The below spices add rich favors to a butternut squash.

                                                                        Serves 4

                                                    Preheat the oven to 400F (200C)

2 organic butternut squashes, cut into bite-size chunks

3 tsp. (15 g) curry powder

1 tsp. (5 g) each: cayenne pepper, ground coriander, ground cinnamon, brown rice miso paste, and sugar

2 tsp. (10 g) ground turmeric

1 Tbs. (15 ml) each: olive oil and coconut oil

1 organic red onion, minced

minced organic garlic cloves

optional: 1 chopped red chile

1 can (14 ounces/400 ml) organic coconut milk

2 Tbs. (30 g) organic tomato paste

juice of 1 organic lime

garnish with leaves of:

• spinach 
• cilantro, or
• parsley

cooked rice

1. Place the squash in a baking pan.

2. Sprinkle with 2 tsp. (10 g) curry powder and 1 tsp. (5 g) turmeric; all the coriander, cinnamon, and cayenne pepper.

3. Drizzle olive oil over them. 

4. Stir in the squash.

5. Roast for 30 minutes until golden brown.

6. Melt the coconut oil in a saucepan over medium heat.

7. Stir in the onions and garlic. fry until soft, about 5 minutes or longer.

8. Add the optional chili, the miso, rest of the curry powder, turmeric, and sugar.

9. Let it fry for a minute or so before adding the coconut milk and tomato paste.

10. Bring to a boil, then down to simmer for 10-15 minutes.

11. Stir the squash into the pan, cook another 15 minutes, until the sauce is thick.

12. Stir in the lime juice. 

13. Garnish and serve with rice

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Miso Sauce

 This sauce is great over a lentil dish with roasted vegetables.

1 1/2 cup (300 g) gently packed fresh parsley or cut in half (150 g) of dry parsley

1 organic lemon, zested and juiced

4 roughly chopped organic garlic cloves

1 3/4 tsp. (8 g) white miso (gluten and dairy free)

pinch red pepper flakes or more to taste

3 to 4 Tbs. (45-60 ml) olive oil

lemon or black pepper to taste

1. In a food processor or a blender, add the ingredients.

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Eggplant with Miso Sauce

The eggplant (茄子 nasu) is topped with a sweet, rich miso sauce and then boiled until the topping is bubbling and delectable.

茄子田楽

/Nasu dengaku/ (Japanese)

serves 4-5 as a side dish

Preheat the broiler

A. Misso sauce

5 Tbs. (65 g) white miso (is gluten-free)

2 1/2 Tbs. (19 g) organic sugar

1 Tbs. (15 ml) mirin (substitutions: dry sherry, sweet marsala wine, dry white wine, or rice vinegar)

1 large organic egg yolk

1. In a small saucepan over medium-low heat, stir together the ingredients and 1/2 cup 
(65 g) water.

2. Whisk constantly until the sugar dissolved and the sauce is very smooth, about 4 minutes.

 (a) Do not let it boil!

3. Remove from the heat and set aside.

B. Eggplant-Japanese or Chinese (See C if using larger non-Japanese eggplant)

4 Japanese or Chinese eggplants, about a pound (455 g)

1 Tbs. (15 ml) each: sesame and olive oil

toasted sesame seeds for garnish

1. Trim each eggplant and cut in half lengthwise.

2. Lightly score the cut sides cross-wise.

3. In a large frying pan over medium-high heat, warm the sesame and olive oil.

4. Work in batches, add the eggplants, cut side down, and cook, without turning, until lightly browned about 4 minutes.

5. Carefully turn the eggplants and cook until they are soft but still hold their shape, about 4 more minutes.

 (a) Lower the heat if needed to keep them from burning.

6. Transfer them to the broiler, cut side up.

7. Spread an equal amount of the miso sauce on them.

8. Boil about 4 inches (10 cm) from the heat, until the miso just begins to brown, about 5 minutes.

9. Remove and garnish with sesame seeds. Serve hot.

C. non-Japanese eggplant

2 organic eggplants

1. Slice in half, lengthwise.

2. Core the inside flesh with a knife in criss-cross patterns.

3. Heat a pan over high heat and add oil to coast the bottom.

4. Place the halves in the pan with skin facing down. Cook for a few minutes until the skin begins to brown.

5. Flip them over and cook with lid on the pan for 3-4 minutes, until they are cooked through and the inside flesh has brown.

6. Remove them from the pan and place on top off a foil lined backing sheet with the skin facing down.

7. Brush each piece on top with the miso sauce.

8. Place in the oven and broil for 4 minutes. The sauce should be bubbling.

9. Remove and serve with sesame seeds as garnish.

Look at our other eggplant dishes and miso recipes.

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Portobello Mushroom Bowl

Portobellos are excellent source of riboflavin (vitamin B2), for energy production and helps the body break down carbohydrates into sugar for fuel, plus a good source of selenium. They can be pricy, but one mushroom feels one person. Here we flavor the bowl with miso and ginger, an umami flavors. Serve over a bowl of rice or quinoa (gluten-free grain).

Serves 4

A. Cooled Rice or Quinoa

1 cup (210 g) organic brown basmati rice or quinoa

B. Seasme-ginger dressing:

1 1/2 Tbs. (5 g) grated ginger

1 minced organic garlic clove

1/4 cup (60 ml) each: rice wine vinegar and olive oil

2 Tbs. (30 ml) each: sesame oil and agave nectar or organic honey

1. Combine the ingredients in a blender or food processor. 

2. Blend on high speed until smooth.

C. Bowls:

2 Tbs. (35 g) white miso paste

1 Tbs. (3 g) grated ginger

2 minced organic garlic cloves

1 Tbs. (15 ml) agave nectar or organic honey

2 Tbs. (10 ml) toasted sesame oil

2 Tbs. (30 ml) rice wine vinegar

1 Tbs. (15 ml) soy sauce or gluten-free liquid aminos

1 1/2 Tbs. (23 ml) olive oil

5 large organic portobello mushrooms, thinly sliced

2 large organic carrots, peeled and shaved into ribbons with a vegetable peeler

1 cup (155 g) shelled edamame

1 organic scallion, thinly sliced

1/4 cup (10 g) packed cilantro or parsley, coarsely chopped

sesame seeds for serving

1. Whisk together the miso paste, ginger, garlic, vinegar, olive oil, sesame oil, and agave/honey.

2. Heat the oil in a skillet over medium-high heat.

3. Add the mushrooms and sauté 9-10 minutes, stirring a few times, until they begin to turn golden brown.

4. Reduce the heat to medium and add the miso mixture.

5. Sauté for 3 minutes, stir, until sauce reduces and coasts the mushrooms.

D. Assemble the bowls:

1. Top the rice/quinoa with the miso mushrooms, carrots, edamame, scallion, cilantro/parsely, and sesame seeds.

2. Drizzle some sesame-ginger dressing.

-modified Eat More Plants

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Sweet Potato Dip with Miso and Lime

An Asian (miso)-Latin American (sweet potato) type appetizer dip, spread on sandwiches, or topped on vegetables.

Makes 2 cups (480 ml)

2 medium organic sweet potatoes*

2 Tbs. (30 ml) each organic: lime juice and white miso* paste

1 Tbs. (15 ml) grated ginger

1/2 tsp. (2,5 ml) grated organic lime zest (for appetizer: some zest for garnish)

1. Pierce sweet potatoes with a folk, leave skins on.

2. Cook until soft: either

• microwave 7-10 minutes 
• bake an hour at 400℉ (205℃)

3. Cool sweet potatoes about 10 minutes.

4. Cut them in half and coarsely chop them.

5. Blend in a food processor with the other ingredients with about 2 Tbs. (30 ml) of water.

6. Serve:

• warm or at room temperature as an appetizer dip garnished with lime zest 
• warm over vegetables, meat, or fish
• cold for a sandwich spread

* Sweet potatoes were found in Peru, dated to nearly 8000 BCE.

* Miso みそ or  麹菌 /kōjikin/ (Japanese)  is fermented soybeans, rice, or barley.

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Grilled Fish with Cilantro Pesto and Miso Paste

Select the type of fish you like, example: whitefish, tilapia, etc.

Serves 4

Preheat the grill to medium.

1/3 cup (65 g) pine nuts

1 1/2 packed cups (165 g) fresh cilantro or parsley

juice of 1 organic lime

1 Tbs. (15 ml) white (gluten-free) miso paste

1 Tbs. (15 ml) olive oil

1.5 pounds (750 g) skinless fish fillets

1. In a food processor, combine pine nuts, cilantro/parsley, lime juice, miso, and olive oil.

2. Pulse several times.

3. Grill 6-8 minutes per side.

4. Transfer fillets to serving platter and coat with thick layer of the pesto.

Some like cilantro, others do not.         Use parsley instead.                                

               

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