Curried Chickpea Solar Stew

Veggie-Curry-300x199

 

Serve this vegetarian stew with plenty of basmati rice to soak up all the velvety sauce.

Sun Oven Chickpea and Cauliflower Curry

Ingredients

1 tablespoon vegetable oil

1 small onion, finely chopped

1 apple, peeled, cored, and diced

2 teaspoons minced fresh ginger

1/4 cup mild red curry paste

1 sweet potato, peeled and cut into 1/2-inch chunks (about 2 cups)

2 cups cauliflower florets, broken into small pieces

2 1/2 cups previously solar cooked chickpeas

1 (14-ounce) can petite diced tomatoes

1 (14-ounce) can vegetable broth

1/2 cup coconut milk (regular or lite)

salt and pepper to taste

1 1/2 cup (lightly packed) spinach leaves

Preparation

Set Sun Oven out to preheat.

Heat the oil over medium heat in a large pot or Dutch oven. Add the onion, apple, and ginger; cook, stirring often, until just softened, about 5 minutes. Stir in the curry paste. Add the sweet potato, chickpeas, tomatoes, and vegetable broth; stir to combine. Cover and transfer to the Sun Oven. Cook until the vegetables are soft, 1 1/2 to 2 hours. Stir in the coconut milk and spinach, replace lid and continue cooking until heated through, about 20 more minutes.

Makes 8 servings.

Solar Black-Eyed Pea Salad

cats and Sun Oven

As the weather heats up cold salads made with solar cooked ingredients will keep your kitchen cool and your belly full.

Refreshing Black-eyed Pea Salad

Ingredients

3 cups previously solar cooked black-eyed peas

2 roma tomatoes, seeded and chopped

1 red bell pepper, seeded and chopped

1 yellow bell pepper, seeded and chopped

1/2 red onion, thinly sliced

1 tablespoon chopped fresh flat-leaf parsley

3 tablespoons balsamic vinegar

2 tablespoons olive oil

salt and pepper to taste

Preparation

In a medium non-non metallic bowl, toss together the black-eyed peas, tomatoes, bell peppers, onion, and parsley. In a small bowl, whisk together the vinegar and oil; season with salt and pepper. Pour the vinegar mixture over the black-eyed peas. Toss to combine. Cover and refrigerate overnight or at least 8 hours.

Makes 8 servings.

Sun Baked Scalloped Potatoes

Two Baking Pans

This recipe makes use of celery leaves, another part of a vegetable that often gets tossed away.

Solar Scalloped Potatoes with Cheddar Cheese

Ingredients

6 medium potatoes, peeled and cut into 1/8-inch slices

1 onion, thinly sliced

1/4 cup celery leaves

1 tablespoon dried parsley

2 tablespoons butter

1/4 cup all-purpose flour

1 teaspoon salt

1/2 teaspoon pepper

1 cuan evaporated milk

1 cup shredded Cheddar cheese

1/2 teaspoon paprika

Preparation

Set Sun Oven out to preheat. Spray a baking pan with cooking spray.

Layer the potatoes and onions in the prepared pan, starting and finishing with a layer of potatoes and overlapping the potatoes slightly. Use a blender or food processor to combine the celery leaves, parsley, butter, flour, salt, pepper, and cheese until smooth. Pour the cheese mixture over the potatoes and onions. Sprinkle with paprika. (can be prepared ahead up to this point. Cover with plastic wrap and refrigerate up to 24 hours. Bring to room temperature before continuing) Use a second baking pan to cover as a lid and transfer to the Sun Oven. Bake until the potatoes are tender and bubbly, 1 1/2 to 2 hours.

Makes 6 servings.

Solar Simmered Black Bean Soup

Black Bean Soup

 

A solar cooked hearty bean soup always makes for a good dinner.

Sun Oven Cuban Black Bean Soup

Ingredients

1 pound dried black beans, picked over, rinsed, soaked overnight, and drained

12 cups water

1/3 cup olive oil

3 onions, finely chopped

1 bell pepper, chopped

6 cloves garlic, minced

1 teaspoon dried thyme

1/2 teaspoon dried oregano

1 bay leaf

4 teaspoons red wine vinegar

1/4 teaspoon ground cumin

salt and pepper to taste

Sour cream for serving (optional)

Preparation

Set Sun Oven out to preheat.

In a large soup pot, combine the drained beans and the water. Cover and cook in the Sun Oven until the beans are tender, 1 t0 1 1/2 hours. (Can be prepared 1 day ahead up to this point. Refrigerate beans in their cooking liquid and bring to room temperature before continuing) While the beans are cooking, heat the oil in a wide pot or skillet. Add the onions, bell pepper, and garlic. Cook the vegetables, stirring often, until just softened, about 3 minutes. Place 1 cup of the cooked beans (leave the Sun Oven out) in a blender or food processor and puree until smooth. Add the pureed beans to the vegetables; mix well. Return the bean and vegetable mixture to the soup pot along with the thyme, oregano, bay leaf, vinegar, cumin, salt, and pepper. Return the pot to the  Sun Oven and cook until the beans are very soft and the flavors have blended, about 1 hour. Remove bay leaf. Ladle soup into bowls and top with a dollop of sour cream if using.

Makes 8 servings.

Sun Braised Tofu

New Sun Oven

The miso and tamari sauce infuse the tofu with flavor as it cooks. It can be served with rice as a main course or wrapped in rice paper with your choice of fresh vegetables.

Miso-Braised Tofu

(adapted for the Sun Oven from Fresh from the Vegetarian Slow Cooker)

Ingredients

3 shallots, thinly sliced

1 pound extra-firm tofu, drained, cut into 1/2-inch slices

2 tablespoons miso paste*

2 tablespoons tamari or soy sauce

1 tablespoon olive oil

1 tablespoon water

Preparation

Set Sun Oven out to preheat. Spray a pot or baking pan with cooking spray.

Spread the shallots out over the bottom of the pan. Arrange the tofu slices over the shallots in a single layer. In a small bowl, whisk together the miso paste, tamari, oil, and water. Pour the miso mixture over the tofu. Cover the pan, transfer to the Sun Oven and cook for about 1 hour.

*miso paste can be found in the Asian foods section of most supermarkets

Wheat Berry Breakfast Cereal

Breakfast Cereal

 

Unless you work the night shift a hot breakfast from solar cooked isn’t very practical, but if you don’t mind getting a little help from your microwave previously cooked Sun Oven hot cereal can be reheated in just a few minutes.

Basic Hot Breakfast Cereal

(adapted for the Sun Oven from Fresh from the Vegetarian Slow Cooker)

Ingredients

1/2 cup wheat berries

1/4 cup cracked wheat

1/2 cup old-fashioned oats

3 1/2 cups water

1/2 teaspoon salt

1/4 teaspoon cardamom

Optional add-ins: raisins, dried cranberries, blueberries, chopped fresh fruit, nuts, brown sugar, maple syrup, milk.

Preparation

Set Sun Oven out to preheat.

In a large pot, combine the wheat berries, cracked wheat, oats, water, salt, and cardamom. Cover and cook in the Sun Oven until the wheat berries are soft, 1 to 1 1/2 hours. Store in the refrigerator or freeze in individual-sized servings until ready to use. To serve heat stove in the microwave or stovetop, stir in desired add-ins just before serving.

Roasted Carrot Soup

Roasted Carrot Soup

Roasted the vegetables in the sun before adding the broth gives this soup it’s delicious flavor. I used rainbow carrots because that’s what was in my vegetable box this week. Regular orange ones work just as well, if not better.

Sun Roasted Carrot Soup

Ingredients

2 tablespoons coconut oil or butter

1 onion, chopped

1 leek, white and pale green parts only, chopped

1 pound carrots, peeled and chopped

2 cloves garlic, minced

1 teaspoon fresh thyme, chopped

1/2 teaspoon fennel seeds

3 cups vegetable broth, hot or at room temperature

salt and pepper to taste

Additional chopped thyme for serving

Preparation

Set Sun out to preheat.

In a large pot, melt the coconut oil or butter over medium heat. Add the onion, leek, carrots, garlic, thyme, and fennel seeds; stir to combine. Cover and transfer to the Sun Oven. Cook until the vegetables begin to soften, about 30 minutes. Stir in the broth and continue cooking in the Sun Oven until the vegetables are very tender, about 30 minutes if using hot broth or 1 hour if at room temperature. Use an immersion blender to puree the soup in the pot. Season to taste with salt and pepper. Ladle into bowls and sprinkle thyme on each serving.

Makes 4 servings.

Aromatic Indian Lentil Stew

cats and Sun Oven

Dal, a lentil or bean stew, is a staple throughout India, Nepal, and Pakistan. Like most bean dishes, it can easily be prepared in a Sun Oven.

Solar Dal

ingredients

2 tablespoons coconut oil or butter

1 onion, roughly chopped

2 cloves garlic

1 teaspoon peeled fresh ginger, minced

1 teaspoon ground coriander

1 teaspoon ground cumin

1 teaspoon turmeric

1/2 teaspoon ground cardamom

1/2 teaspoon dry mustard

1/4 teaspoon cayenne pepper

1/4 teaspoon allspice

1/2 cups dried brown lentils, picked over and rinsed

1 1/2 cups previously cooked red kidney beans

3 cups water

salt and pepper to taste

Preparation

Set Sun Oven out to preheat.

Heat the oil in a large pot over medium heat. Use a food processor or blender to puree the onion, garlic, and ginger. Add the onion mixture to the pot and cook, stirring often for about 3 minutes. Stir in the coriander, cumin, turmeric, cardamom, mustard, cayenne, and all spice. Add the lentils, kidney beans, and water. Stir well, cover, and transfer to the Sun Oven. Cook until the lentils are very soft, 45 minutes to 1 hour. Remove to cups of the dal from the pot, process it in a food processor or blender until smooth, and return it to the pot. Season to taste with salt and pepper. Serve over rice.

Makes 6 servings

Solar Baked Stuffed Tomatoes with Herbs

Sun-Ovens-in-W.C.-259x300

Use an assortment of different colored tomatoes for this pretty side dish that goes well with roast meats and poultry.

Aromatic Sun Baked Stuffed Tomatoes

Ingredients

4 large heirloom tomatoes, halved crosswise, seeds removed

1/3 cup panko bread crumbs

3 tablespoons chopped fresh flat-leaf parsley

3 tablespoons freshly grated Parmesan cheese

2 teaspoons herbes de Provence

1 clove garlic, minced

1/2 teaspoon salt

2 tablespoons olive oil

Preparation

Set Sun Oven out to preheat. Spray a baking pan with cooking spray.

Arrange the tomato halves in a single layer, cut side up, in the prepared baking pan. In a small bowl combine the panko, parsley, Parmesan cheese, herbs de Provence, garlic, and salt. Top each tomato half with a spoonful of the bread crumb mixture. Drizzle each tomato half with olive oil. Cover the baking pan with a second pan or aluminum foil and a dark dish towel. Bake the tomatoes in the Sun Oven until lightly browned, about 45 minutes.

 

Vegetarian Sun Oven Bolognese Sauce

Lentil Sauce

The trick to enjoying whole wheat pasta is finding the right sauce. The bolder flavor of whole grains might over power more delicate toppings. This hearty sauce pairs perfectly with just about any shape whole wheat pasta, from spaghetti to fusilli.

Lentil Bolognese Sauce

Ingredients

2 tablespoons olive oil

1 leek, white and pale green parts only, finely chopped

2 carrots, finely chopped

1 stalk celery, finely chopped

1 clove garlic, minced

8 ounces dried brown lentils, picked over, rinsed, and drained

1/2 cup dry white wine

1 can (15-ounce) crushed tomatoes

2 sprigs fresh thyme

1 bay leaf

salt and pepper to taste

Freshly grated Parmesan cheese for serving.

Preparation

Set Sun Oven out to preheat.

Heat the oil in a large enamelware pot place on a heat defuser over medium-high heat (if you don’t have a heat defuser use a Dutch oven or other heavy pot. It will take a little longer for the sauce to cook but the end result will be the same). Add the leek, carrots, celery, and garlic. Cook, stirring often, until just softened, about 5 minutes. Add the drained lentils stirring to coat. Turn the heat up and add the wine, stirring until evaporated. Stir in the tomatoes and 2 cups of water. Add the thyme and bay leaf, cover and transfer to the Sun Oven. Cook until the lentils are soft, about 1 1/2 hours. Remove and discard the thyme and bay leaf. Season to taste with salt and pepper. Serve over pasta. Dust each serving with Parmesan cheese.

Makes 4 servings.

 

 

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