Indian Spiced Chickpea and Squash Bake

Chickpea Bake

Have a slice of this eggless frittata for lunch and it will tide you over until dinner. Like traditional frittatas, the possibilities are endless. Experiment with different spices and vegetables and you’ll never get bored with your lunch again. Leftovers keep well in the fridge and are great for quick weekday meals.

Sun Oven Chickpea Spaghetti Squash Frittata

Ingredients

1 tablespoon olive oil

1 onion, thinly sliced

2 cups cooked spaghetti squash, drained

1/2 cup frozen peas, thawed

1 carrot, shredded

1 cup chickpea flour

1 teaspoon salt

1 tablespoon garam masala or curry powder

1 1/2 to 2 cups water

Tahini for serving

Preparation

Set Sun Oven out to preheat. Line a baking pan with parchment paper; set aside.

Heat the oil in a large skillet over medium heat. Add the onion and cook, stirring often, until soft; about 5 minutes. In a large bowl, combine the squash, peas, carrot, and cooked onion. Set aside. In another large bowl, whisk together the chickpea flour, salt, and garam masala. Continue whisking as you pour in enough water to obtain a consistency slightly thicker than salad dressing. Stir the vegetable mixture into the chickpea mixture then pour it into the prepared baking pan. Cover and bake in the Sun Oven until firm and golden, 1 1/2 to 2 hours. Let cool 5 minutes before serving. Cut into squares  and drizzle each serving with tahini. Serve warm or at room temperature.

Makes 6 to 8 servings.

 

Stuffed Solar Baked Peppers

Stuffed Pepper

Stuffed bell peppers or squash are some of my favorite solar baked lunches. The following recipe is meant to be more of a guideline. I normally use whatever ingredients I happen to have on hand. I don’t think I’ve ever made the filling the same way twice.

Stuffed Bell Peppers

Ingredients

1/4 cup pastina (small pasta), such as orzo, stelline, or acini di pepe

1 small zucchini, diced

1/2 cup grape tomatoes, halved

1/4 cup cooked red kidney beans

2 ounces cheddar cheese, diced

2 tablespoons finely chopped onion

1/2 teaspoon dried oregano

1/4 cup vegetable broth

salt and pepper to taste

2 large red bell peppers, halved lengthwise and seeded

PreparationoSet Sun Oven out to preheat. Spray a baking dish large enough to hold the peppers in a single layer with cooking spray; set aside.

In a medium bowl, combine the pastina, zucchini, tomatoes, kidney beans, cheese, onion, oregano, and broth. Season to taste with salt and pepper. Arrange the peppers, cut side up, in the prepared baking dish. Spoon the filling into the peppers, pressing it down to fit. Cover and bake in the Sun Oven until the filling is cooked, about 1 hour.

Makes 4 servings.

 

Spicy Sun Oven Curried Chicken

Garam Masala Chicken

You’ll want to serve this tasty curry with lots of couscous or rice to soak up every last bit of sauce.

Curried Chicken and Onions

Ingredients

1 tablespoon coconut oil

2 red onions, thinly sliced

2 cloves garlic, minced

1/2 teaspoon salt

2 teaspoons minced peeled fresh ginger

1 tablespoon garam masala*

8 bone-in chicken thighs, skin removed and excess fat trimmed

1 cup chicken broth

1/3 cup plain yogurt, regular or low fat

Preparation

Set Sun Oven out to preheat.

Heat the oil in a large pot or Dutch oven over medium-heat. Add the onions and cook, stirring frequently, until softened, about 5 minutes. Stir in the garlic, salt, ginger, and garam masala. Arrange the chicken over the onion mixture. Pour the broth over the chicken. Cover and transfer to the Sun Oven. Cook until the chicken is soft, 1 1/2 to 2 hours. Transfer the chicken to a serving platter and keep warm. Bring the liquid in the pot to a boil over high heat. Boil until reduced by half, about 10 minutes. Remove from heat and whisk in the yogurt. Pour the sauce over the chicken. Serve over couscous or rice.

makes 4 to 6 servings.

*curry powder can be used in place of the garam masala

Sun Oven Scones

Blueberry Scones

Wrap these scones individually and freeze for a great grab and go breakfast.

Whole Wheat Oatmeal Blueberry Scones

Ingredients

1 1/2 cups white whole wheat flour

1/2 cup old-fashioned oats

1/4 cup ground flaxseed

1/4 cup brown sugar, packed

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

4 tablespoons cold unsalted butter, cut into small pieces

1 cup frozen blueberries

3/4 cup buttermilk, divided

1 large egg white

1 tablespoon raw sugar

Preparation

Set Sun Oven out to preheat. Line two baking racks with silicone mats or parchment paper, set aside.

In a large bowl, whisk together the flour, oats, flaxseed, brown sugar, baking powder, baking soda, and salt. Cut in the butter until coarse crumbs are formed. Stir in the blueberries. Set aside 1 tablespoon of the buttermilk. In a small bowl, beat the remaining buttermilk and egg white until well blended and stir into the flour mixture. Gather the dough into a ball and turn it out onto a floured work surface. Cut in half. Knead each piece of dough twice. Place the two pieces on the prepared baking racks. Pat each piece into a 6-inch round. Brush rounds with the reserved buttermilk and sprinkle with the raw sugar. Bake in the Sun Oven until a toothpick inserted into the center comes out clean, 30 to 40 minutes; top rack will bake slightly faster. Cool on racks. Cut each round into 6 wedges.

 

 

Hungarian Style Solar Stew

Pork Paprikash

Slow simmered solar stews are some of my favorite Sun Oven supper foods.

Solar Pork Paprikash Stew

Ingredients

1 tablespoon all-purpose flour

1/2 teaspoon salt

1/4 teaspoon pepper

1 pound pork tenderloin, trimmed of fat and cut into chunks

1 tablespoon olive oil

1 onion, chopped

1 red bell pepper, seeded and chopped

1 tablespoon paprika

3/4 cup chicken broth

3 tablespoons sour cream

Egg noodles

Preparation

Set Sun Oven out to preheat.

Combine the flour, salt, and pepper in a large zip-close bag. Add the pork and shake to coat evenly. Heat the oil in a Dutch over medium heat. Working in two batches, add the pork. Brown on all sides and transfer to a plate. Add the onion and bell pepper to the Dutch oven and cook until the vegetables begin to soften, about 5 minutes. Stir in the paprika. Add the broth and stir, scraping up any browned bits. Return the pork with any juices to the Dutch oven. Cover and transfer to the Sun Oven. Cook until the pork is tender, 1 to 1 1/2 hours. Remove from Sun Oven and stir in the sour cream just before serving. Serve over cooked egg noodles.

Makes 4 servings.

Berry Buttery Crumble

Black Berry Crumble

I combined two of my favorite breakfast products, Kodiak Cakes flapjack mix and Uncle Sam original cereal, to make one of my favorite deserts – berry crumble. Serve it plain or topped with vanilla ice cream.

Solar Blackberry Crumble

Ingredients

1 can (15-ounce) blackberries in light syrup, drained, liquid reserved (any kind of canned berries can be used)

1 1/2 tablespoons corn starch

3 tablespoons sugar, divided*

1 teaspoon freshly squeezed lemon juice

1/2 cup Kodiak Cakes flapjack mix

1/4 cup cold butter, cut into small cubes

2/4 cup Uncle Sam Original cereal

cinnamon

Preparation

Set Sun Oven out to preheat. Spray 4 metal cups or ceramic ramekins with cooking spray; set aside.

In a small sauce pan, gradually whisk 1/3 cup of the drained blackberry liquid into the corn starch. Whisk in 2 tablespoons of the sugar. Heat the mixture over medium-high heat, stirring constantly, until it thickens. Remove from heat. Gently stir in the remaining 2 tablespoons sugar, the blackberries, and lemon juice; set aside.

In a medium bowl, use you fingers to work the butter into the flapjack mix until pea sized clumps are formed. Continue using your fingers to mix in the cereal.

Divide the blackberry mixture evenly among the prepared baking cups. Sprinkle 1/4 of the flapjack mixture over the berries, pressing gently into the filling. Sprinkle with a little cinnamon. Place the cups in a baking pan and bake in the Sun Oven until the filling is bubbling and the topping is golden, about 40 minutes.

Makes 4 servings.

*Add more sugar if you prefer a sweeter snack. With just 3 tablespoons this desert is not very sweet (but I like it that way).

Frittata Mexicana

Mexicana Frittata

This frittata is reminiscent of nachos. Omit the toppings and it can be used to make sandwiches. Like most frittatas, it is good warm or at room temperature.

Solar Frittata Mexicana

Ingredients

For the frittata:

4 large eggs, at room temperature

2 tablespoons cornmeal

1/2 teaspoon salt

1/2 cup salsa

1 cup frozen corn kernels, thawed

3 tablespoons sour cream

1/4 cup shredded Mexican cheese blend

2 green onions, thinly sliced

For the topping:

1 cup vegetarian refried beans, heated

1/2 cup salsa

3 tablespoons sour cream

1/4 cup shredded Mexican cheese blend

2 plum tomatoes, chopped

 

Preparation

Set Sun Oven out to preheat. Spray a round cake pan or pie tin with cooking spray; set aside.

In a large bowl, whisk together the eggs, cornmeal, and salt. Mix in the corn, salsa, sour cream, cheese, and green onions. Pour the mixture into the prepared pan. Cover and cook in the Sun Oven until set; 35 to 50 minutes. Transfer to a serving plate. Top with dollops of beans, salsa, and sour cream. Sprinkle with tomatoes and cheeses. Cut into four slices and serve.

Makes 4 servings.

 

Split Pea Soup with Kale

Split Pea & Kale

Kale adds color and texture to this classic comfort food. Serve it with grilled cheese sandwiches or grilled brats.

Solar Split Pea Soup with Kale

Ingredients

2 tablespoons olive oil

2 onions, finely chopped

2 stalks celery, finely chopped

3 carrots, finely chopped

2 cloves garlic, minced

1 tablespoon dried marjoram

1 pound dried spit peas, picked over and rinsed

6 cups water

1 bunch kale, ribs removed, thinly sliced

Salt and pepper to taste

Preparation

Set Sun Oven out to preheat.

Pour the oil into a large pot. Stir in the onions, celery, carrots garlic, and marjoram. Add the split peas and water. Stir in the kale. Cover and cook until the peas are very tender, 1 1/2 to 2 hours. Season to taste with salt and pepper.

Makes 10 to 12 servings.

 

Buttery Solar Roasted Squash

Maple Squash-300x225

Sun Glazed Maple Squash

Ingredients

1 (about 2 1/2 pounds) winter squash, any kind except spaghetti

1/3 cup pure maple syrup

2 tablespoons butter, melted

1/8 teaspoon ground cayenne pepper

Preparation

Set Sun Oven out to preheat. Spray two baking pans with cooking spray or line baking racks with silicone mats or parchment paper.

Wash the squash. Cut in half lengthwise. Scoop out the seeds and discard. Cut the squash into 1 1/2-inch thick slices or wedges, cut side up. Arrange the pieces in a single layer in the baking pans or on the racks. In a small bowl, mix together the maple syrup, butter, and cayenne. Brush the squash with the glaze. If using baking pans, cross stack them in the Sun Oven. Roast squash until tender, about 1 hour.

Makes 6 servings.

Making the Most of Your Sun Oven

Shrooms

Whenever I’m making something boring in my Sun Oven, like a pot of plain rice, I check my refrigerator drawers for vegetables in need of being rescued. Those loose mushrooms, the lone zucchini, or the half bell pepper that in the past would have gone to waste. Then I chop everything up, toss it with some olive oil, and sauté it in a pie tin that doubles as a lid for the pot with the rice. The cooked veggies can be used in sandwiches, pasta sauces, or mixed in with that boring old brown rice in the pot below. Just keep in mind that the vegetables will cook faster than the rice and remove them from the Sun Oven as soon as they’re ready.

Shrooms w:lid

corin