Co-op Recipes

FOOD FOR ALL RECIPES

Garlicky Tofu and Greens

The toasted sesame oil and garlic update this hippie classic and give it terrific flavor!

3/4 lb bulk tofu $1.34
1 bunch kale, de-stemmed, chopped $2.99
2 cups brown rice, dry, bulk $1.82
2T toasted sesame oil $0.54
3 T canola oil $0.24
6 cloves garlic, minced $0.42
1 tsp red pepper flakes $0.02
salt to taste $0.00

Total cost: $7.37

Makes 4 generous servings

Cost per serving: $1.84

Instructions:

First, get your rice cooking! Then proceed with the rest of the recipe.

Toss the tofu cubes with 2 T canola oil, 1 T toasted sesame oil, and half the minced garlic. Make sure the cubes are all well coated. In a large fry pan over high heat, fry the tofu cubes. You want them to lightly brown on the edges, then turn and brown another side. Once all the tofu is browned on several sides, remove them from the pan and set them aside. Add the rest of the canola and toasted sesame oil to the pan and heat on medium-high heat. Add the rest of the garlic and the red pepper flakes. Add the kale to the pan a handful at a time, turning frequently. Once the kale turns bright green, 2 to 3 minutes, turn off the heat. Add the kale to the tofu, toss well, and serve over the brown rice.

Shepherd's Pie

Shepherd’s Pie is about as hearty as it gets and, it turns out, is very economical! No side dish needed, this is a full meal.

Tofu mixture:

12 oz extra firm tofu (bulk)$1.34
1 large yellow onion, diced$0.80
2 carrots (from bulk 5lb bag)$0.37
1 head broccoli$1.45
1 T canola oil$0.08
1T dried thyme$0.21
1 tsp coriander powder$0.05
pinch black pepper
1/2 cup walnuts, non-ORG, bulk$0.89
1 T Santa Cruz bottled lemon juice$0.27
2 T San-J Shoyu (20 oz bottle)$0.23

Mashed potato topping:

4 large russet potatoes, peeled, diced$1.32
4 cloves garlic$0.28
1/2 cup Organic Valley milk ($0.33) - OR -$0.36
1/2 cup Vita Soy OG plain soy milk
2T earth balance or butter$0.33

Gravy:

1 tsp "better than bullion"$0.12
1 T cornstarch$0.13
1 T nutritional yeast$0.03
1 T flour$0.02
1 T San-J shoyu (20 oz bottle)$0.12
salt and pepper $0.00$8.40

Makes 6 hearty servings

Cost per serving: $1.40

Feed 4 for only: $5.60

Variations on Shepherd's Pie:

12 oz Triple S ground beef instead of tofu$2.97
1/2 cup Textured Vegetable Protein instead of tofu$1.50

Instructions:

The night before cooking this recipe, remove the tofu from the water it is stored in, put in a plastic container, and put it in the freezer. Take it out the next morning and allow it to defrost for several hours. Once it is defrosted, proceed with the recipe. This gives the tofu a much firmer texture that is needed for this recipe.

Preheat the oven to 400 degrees. Boil the potatoes and whole garlic cloves is a small pot until they are soft, about 10 minutes. Drain well and place back in the pot. Add earth balance or butter immediately, the soy milk, and salt to taste. Mash well until they have a smooth texture. Set aside.

Squeeze the tofu gently until you can’t get any more water out of it. Chop into very small pieces. Dice up the walnuts into small pieces. Heat the oil over medium-high heat, then add the onion and cook until translucent. Add the carrots to the pan and cook three minutes, stirring occasionally, then add the broccoli. Cook for 3 more minutes. Add the tofu, walnuts, lemon juice, and shoyu (tamari, soy sauce, or Bragg’s Liquid Aminos can be substituted for the shoyu.) Stir often and cook for an additional 10 minutes over medium heat. Turn off heat and set aside.

Dissolve the cornstarch into 1.5 cups hot water. Add the rest of the gravy ingredients, mix until smooth, pour into a small sauce pan. Bring to a boil then down to a simmer and stir constantly until it takes on a gravy consistency, about 5 minutes.

Oil a 9” by 9” baking dish and pour the tofu mixture into the bottom evenly. Top with the gravy as evenly as possible. Spread the potatoes over the entire top and, if you want, scatter some small cubes of earth balance or butter on top (optional). Bake for 20 minutes or until golden.

To substitute the ground beef: leave out the tofu. After frying the onion and carrot, add the ground beef and cook until well browned. Continue with the recipe as above.

To substitute the TVP: leave out the tofu. Reconstitute the TVP in 1 cup boiling water, then add to the dish at the same time the tofu would have been added and continue with the recipe as written.

Vegetarian Chili

It’s a classic for a reason! Delicious, filling, and cheap, you can’t go wrong with a big pot of chili. This recipe freezes beautifully, save lots of meal preparation time by doubling this recipe (or tripling, even) and putting away half in individual portions for taking to school or work.

1 T canola oil (bulk) $0.08
1/2 lg yellow onion, diced $0.69
3 cloves garlic, minced fine $0.15
1/2 a green bell pepper, diced $0.65
1 cup dry bulk black beans (3 cups cooked) $0.54
2 - 3 cups black bean cooking water $0.00
1/2 a 28 oz can diced Muir Glen tomatoes $1.40
1/4 lb dried textured vegetable protein (TVP) bits $0.75
1 tsp salt (or to taste) $0.03
1 T chili powder blend $0.29
1 T cumin powder $0.15
1 dried chipotle pepper $0.06
2 tsp Santa Cruz bottled lime juice $0.19

Total Cost: $4.98

Makes four generous servings.

Price per serving: $1.25

Variations on Vegetarian Chili:

avocado, diced fine $1.29
1/2 a bunch cilantro, well minced $0.99
1 cup (dry) bulk short grain brown rice $0.91
1/2 lb Triple S ground beef $1.98

Instructions:

Heat up the canola oil over medium-high heat in a soup pot. Add the onion, cook, stirring regularly, until translucent. Add the garlic, stir, and cook another few minutes, then add the bell pepper. Stir up one more time, take the burner temp down to low, and lid. Let the veggies cook for at least 15 minutes. This step is crucial for a great pot of chili! It's okay if they get a little stuck to the pan and browned--don’t let them burn--but otherwise, don’t worry! While this is cooking, grind up your dried chipotle in a spice grinder or in your mortar and pestle until it is mostly powdered.

Add the tomatoes first with all liquid--this will “deglaze” the pot and help you get all the veggies unstuck from the bottom. Take your cooking spoon and really scrape the bottom to make sure all the veggies came loose. Then add your cooked beans, spices, salt, 2 cups of bean cooking water (plain water will do if you do not have this), and the TVP. Stir up well and return to high heat until boiling, then quickly bring back down to low and allow to simmer for 15 minutes. Turn off the heat and stir in the lime juice.

Adding ground beef: you can leave the TVP in the recipe for a really hearty chili, or remove it and add only the ground beef. Pre-cook the beef and drain the excess oil before adding. Add the cooked beef at the same time as the beans.

Adding cilantro and/or avocado: both of these should be served on the side, as condiments at the time of serving. Sprinkle either or both ingredients on top of individual bowls of chili.

Adding brown rice: cook the rice separately and offer on the side to bulk up the meal on the cheap. For great presentation, use an ice cream scoop to scoop out balls of rice from the pot and place in the individual chili bowls, to one side.

Red Lentil Dal

Yum. Rich, creamy, and warm, served over a bed of hearty rice – now *that* is winter comfort food. This freezes very well, so consider doubling the recipe to pack as lunches or use for a future family dinner--it’s a real time-saver.

Red Lentil Dal

2 T canola oil $0.18
1 medium yellow onion, diced $0.65
3 lg garlic cloves, minced $0.21
1 inch of fresh ginger, minced $0.26
1/2 a 28oz can Muir Glen diced tomatoes $1.40
1.5 T curry powder $0.57
1/4 tsp cayenne $0.01
1 tsp cumin powder $0.05
1 tsp coriander powder $0.05
1 cup dry bulk red lentils $1.75
1 cup dry bulk long grain brown rice $0.91
salt and pepper $0.05

Total Cost: $5.91

Number of servings: $4.00

Cost per serving: $1.48

Variations on Red Lentil Dal:

1 carrot (from 5lb bag), cut in half moons $0.12
1 zucchini, sliced into half moons $1.07

Instructions:

Start the rice cooking before cooking the rest of this dish.

Heat the canola oil in a small pot. Add the onions and cook until translucent. Add garlic and ginger and cook for a another minute or two, then add all ingredients except for the rice. Bring to a boil, turn down to a strong simmer, then cover. Cook for 15 minutes, then check the texture of the lentils, you want them to be soft but not completely dissolved. Cook a bit longer if needed. Serve over rice.

To add the carrots and/or zucchini: After cooking the onions, garlic, and ginger, add the carrots and cook three minutes, then add the zucchini. Proceed with the recipe as above.

Chana Masala

This Indian classic is not only delicious, but is rich in B vitamins, iron, and protein. And did we mention that it's very cheap and easy to make? Consider doubling the recipe so you can put some portions in the freezer for future meals to-go; this one freezes great!

Chana Masala

2 T bulk canola oil $0.16
1 medium yellow onion, chopped $0.65
1 lg clove of garlic, minced $0.07
1 inch fresh ginger, minced $0.26
1 T garam masala $0.43
1 T curry powder $0.38
1 T tomato paste $0.20
1 lg russet potato(from 5lb bag) $0.33
3 cups cooked chickpeas, from dry bulk $0.69
2 tsp Santa Cruz bottled lemon juice $0.19
1/2 tsp salt $0.02
crushed red pepper flakes, to taste $0.00
1.5 cups long grain brown rice, uncooked $1.36
1 T earth balance $0.33 -OR-
1 T butter ($0.49)

Total Cost: $5.07

Makes 4 servings

Cost per serving: $1.27

Variations on Chana Masala:

1/4 container of Native Forest OG mango chutney $1.22
1/4 of a bunch of cilantro, minced $0.49
half a bunch of lettuce $1.30

Instructions:

Start the rice cooking (add the earth balance or butter to the rice at the start) first and then move on to cooking the Chana Masala. Heat the oil in a deep fry pan or shallow soup pot. Add the onion and cook until soft and translucent. Turn off the heat and add the garlic, ginger, spices, and tomato paste. Put in a blender or food processor and blend until it is a paste. Return the paste to the same pan, which should still have thin coat of oil on it. Fry the paste on medium heat and stir occasionally until the paste has turned a medium brown hue (the oil will start separating out when it is done.)

Add enough water to the pan so that the paste turns into a nice, thick gravy. Dice the potato and add to the pan (peeling is optional) and turn up the heat to high, bring to a boil, then turn down the heat and hold at a simmer. Once the potato is just getting soft, 7 to 8 minutes, add the cooked chickpeas. Bring back to a simmer and cook for 10 minutes, then serve over the rice.

To add the chutney: simply serve on the side and let diners add as wanted.

To add the cilantro: serve on the side, letting diner sprinkle it on top of their meal as they desire.

To add the lettuce: use the crispest lettuce you can get for this, not the salad mix. Slice in big chunks and serve next to the dish, its crisp-cool texture is delicious with the warm curry!

Rajma

A dish from the north of India that sticks to the ribs and is very, very inexpensive to make. This one freezes very well, consider doubling it for a future meal, it will save you a lot of time.

1 cup long grain brown rice, uncooked $0.91
1/4 cup canola oil $0.32
1 tsp tumeric $0.08
1 inch of fresh ginger, minced $0.26
2 carrots (from 5lb bulk bag), sliced $0.24
1/2 can of diced tomatoes, 14.5 oz can $1.20
6 cups cooked kidney beans (2 cups dry) $1.04
1 tsp garam masala $0.14
1/4 bunch cilantro, minced $0.50
salt and pepper $0.05

Total Cost: $4.74

Makes 4 servings

Cost per serving: $1.19

Variations on Rajma:

Kachumbar salad $4.00

(one mango diced, 1 tomato diced,
1/4 of a red onion minced, 1 T minced cilantro)

Instructions:

You will want to cook your beans *before* starting to make this dish.

Start your rice first, then move on to cooking the rest of the dish.

Heat the oil in a medium pot over medium-high heat, then add the turmeric and ginger. Fry the spices for a minute, until fragrant, then add the carrots and cook for a few minutes, they should still be somewhat crisp. Add the tomatoes and kidney beans and simmer for 20 minutes. Turn off the heat, then add the cilantro and garam masala, stir until well blended. Serve over rice.

To add on the kachumbar salad: dice the mango and tomato, mind the onion and cilantro, toss and serve as a condiment. Its *wonderful* with the curried beans.

Tamale Pie

Here is a terrific way to feed a whole family inexpensively. Freeze the two extra portions in individual containers to take for lunches later, but, be warned, it may not last that long!

2 tsp canola oil $0.05
1 medium onion $0.65
3 cloves garlic $0.21
1 carrot, diced small $0.71
1/2 a green bell pepper $0.65
1.5 cups cooked black beans (bulk) $0.41
1/4 of 28 oz can Muir Glen diced tomatoes $0.70
1 tsp cumin $0.05
1/2 tsp coriander $0.04
1/2 tsp oregano $0.01
3/4 tsp salt $0.01
black pepper to taste $0.00
1/2 tsp hot sauce (optional) $0.10
2 T apple cider vinegar $0.21
1/4lb Cedar Grove mild cheddar, shredded $2.02
1 cup organic cornmeal $0.54
2 tsp chili powder $0.19

Total Cost: $6.55

Number of servings: 6

Price per serving: $1.09

Serve 4 for only $4.37

Variations on Tamale Pie:

1/2 cup sour cream, served as condiment$1.05
1/2 lb Triple S Farm ground beef$1.98

Instructions:

Preheat the oven to 375 degrees.

Heat the canola oil in a large fry pan over medium-high heat. Wait a minute, then add the onion. Cook until soft and translucent, then add the garlic, turn the heat down to medium, and cook a few minutes more. Do not allow the garlic to brown. Add the carrots and the bell pepper and a few tablespoons of the juice from the canned tomatoes. Stir, then cover and allow to cook until the carrots are just beginning to soften, about 3 minutes. Uncover and add the cooked black beans. Drain the tomatoes, reserving most of the juice, then add the tomatoes and the cumin, coriander, oregano, ½ tsp of the salt, pepper, and hot sauce to the pan. Increase heat to bring things to a boil, then bring down to medium heat and cook for 5 – 7 minutes to marry the flavors. Turn off the heat and add the vinegar.

With a potato masher or the back of a large spoon, mash the bean mixture until about half the beans are mashed. You do not want to turn this into a paste like refried beans, but you do want to mash enough beans that the mixture holds together a bit more. Oil a 9” by 9” baking pan and line the bottom of the pan evenly with the bean mixture. Top with the shredded cheese and set aside.

In a medium saucepan, bring 1 1/2 cups water to a boil. In a medium heatproof bowl, combine the cornmeal with the chili powder, the remaining 1/4 teaspoon salt, and a dash or two of the pepper. Gradually whisk a 1/2 cup cold water into the cornmeal mixture until smooth. Slowly stir the wetted cornmeal into the boiling water. Cook over medium heat, stirring constantly, until the cornmeal is almost tender and the mixture is quite thick, 3 to 5 minutes.

Spread the cornmeal mixture evenly over the bean mixture and shredded cheese. Bake until the cornmeal crust is set and dry throughout, the cheese is golden brown and the casserole is very hot at the center, about 30 minutes.