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.

 

Sun Oven Pumpkin Soup

Butternut-Squash-and-Bacon-Soup-300x225 Fall is here and along with it the pumpkin recipes. Solar Pumpkin Soup Ingredients 1 tablespoon olive oil 1 onion, finely chopped 2 teaspoons ground cumin 1/2 teaspoon ground cinnamon 1/8 teaspoon cayenne 5 cups vegetable broth 2 cans (15-ounce) pumpkin puree 1/2 cup unsweetened applesauce salt and pepper to taste Grated zest of 1 lime 2 tablespoons lime juice Preparation Set Sun Oven out to preheat. Heat the oil in a large pot over medium heat. Add the onion, stirring frequently, until softened, about 3 minutes. Stir in the cumin, cinnamon, and cayenne. Remove from heat and stir in the broth, pumpkin, and applesauce. Cover and transfer to the Sun Oven. Cook until heated through and flavors have blended, about 1 hour. Season with salt and pepper. Stir in lime zest and juice just before serving. Makes 8 servings.

Sun Oven Chili with Tempeh

Tempeh Chili

I’m usually not a fan of substitute meat products but recipes that include tempeh have been catching my attention lately. It has a mild flavor and firm texture that I actually like. Many supermarkets now carry it. Look for it near the tofu.

Chili con Tempeh

Ingredients

2 tablespoons vegetable oil

2 red onions, thinly sliced

8 cloves garlic, minced

2 tablespoons chili powder

2 teaspoons ground cumin

3 cups previously cooked red kidney beans

1 (8-ounce) package tempeh, crumbled

1 cup vegetable broth

3 small carrots, quartered lengthwise and thinly sliced

1 red bell pepper, seeded and diced

1 zucchini, quartered lengthwise and thinly sliced

1 cup frozen corn kernels

1/2 teaspoon salt

1/8 teaspoon cayenne

1 cup fresh cilantro leaves

Preparation

Set Sun Oven out to preheat.

Heat the oil in a large pot over medium heat. Add the onions and cook, stirring often, until soft, about 5 minutes. Stir in the chili powder and cumin. Add the tomatoes, beans, tempeh, broth, carrots, bell pepper, zucchini, corn, salt, and cayenne. Cover and cook in the Sun Oven until the vegetables are soft and the flavors have blended, 1 to 1 1/2 hours. Stir in cilantro just before serving.

Makes 6 servings.

Chickpea and Farro Stew

Farro Stew

Farro, an type of wheat that dates back to the Etruscans, is becoming more and more common on supermarket shelves, but wheat berries or brown rice can be substituted if you can’t find it.

Farro Stew with Rosemary

Ingredients

1 tablespoon olive oil

1 cup farro, rinsed and drained

1 onion, finely chopped

2 teaspoons minced fresh rosemary

2 teaspoons ground cumin

2 teaspoons paprika

4 cups vegetable broth

1 (28-ounce) can crushed tomatoes

4 cups previously cooked chickpeas*

salt and pepper to taste

Grated zest of 1 lemon

chopped fresh parsley

additional oil for serving

Preparation

Set Sun Oven out to preheat.

Heat the oil in a large pot over medium-high heat. Stir in the farro,

Farro Stew with Rosemary

Ingredients

1 tablespoon olive oil

1 cup farro, rinsed and drained

1 onion, finely chopped

2 teaspoons minced fresh rosemary

2 teaspoons ground cumin

2 teaspoons paprika

4 cups vegetable broth

1 (28-ounce) can crushed tomatoes

4 cups previously cooked chickpeas

salt and pepper to taste

Grated zest of 1 lemon

chopped fresh parsley

additional oil for serving

Preparation

Set Sun Oven out to preheat.

Heat the oil in a large pot over medium-high heat. Add the farro, onion, rosemary, cumin, and paprika and cook, stirring constantly, until spices are fragrant; about 3 minutes. Add the broth, tomatoes, and chickpeas. Season to taste with salt. Cover and transfer to the Sun Oven. Cook until farro is tender, 1 to 1 1/2 hours.

Makes 4 servings.

rosemary, cumin, and paprika. Add the broth, tomatoes, and chickpeas. Season to taste with salt. Cover and transfer to the Sun Oven. Cook until farro is tender, 1 to 1 1/2 hours. Ladle into bowls. Sprinkle parsley on each serving and drizzle with oil.

Makes 4 servings.

*canned chickpeas, drained and rinsed, can also be used

Spaghetti Squash Italian Style

Spaghetti Squash P.

While I wouldn’t go as far as to say that spaghetti squash can replace pasta that doesn’t mean I don’t enjoy it. Its neutral flavor and appetizing texture make it a palatable, low calorie, base for whatever flavors you fancy. This recipe, inspired by a classical Italian pasta sauce, is a good side dish for grilled meats or chicken.

Solar Spaghetti Squash Puttanesca

Ingredients

1 (2 1/2 pound) spaghetti squash, halved lengthwise and seeded

1 pound tomatoes, finely diced

1/2 cup packed fresh basil leaves, shredded

2 tablespoons red-wine vinegar

2 tablespoons capers

1 tablespoon olive oil

1 clove garlic, minced

1/2 teaspoon salt

1/4 teaspoon crushed red pepper

Preparation

Set Sun Oven out to preheat.

Place squash halves in a baking dish (can be cut into smaller pieces to fit) .  Add 1 cup water to the pan, cover and bake in Sun Oven until soft, 1 1/2 to 2 hours. Prepare sauce while the squash is cooking. In a medium bowl, combine the tomatoes, basil, vinegar, capers, olive oil, garlic, salt, and red pepper. Cover and set aside. Let the squash cool slightly then scrape the pulp into a large serving bowl. Spoon the sauce with its juices over the squash, toss to combine and serve.

Makes 4 to 6 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.

Black Bean Soup from the Sun Oven

BB Soup

Solar Black Bean Soup

Ingredients

4 cups previously cooked black beans, drained

1 tablespoon olive oil

2 stalks celery, chopped

1 onion, chopped

1 small red bell pepper, chopped

2 cloves garlic, minced

3 cups vegetable broth

1 can (14-ounces) diced tomatoes with green peppers

1 1/2 tablespoons ground cumin

1/2 teaspoon ground coriander

1 teaspoon chipotle hot sauce

1 bay leaf

salt to taste

1 teaspoon lime juice

sour cream and chopped green onion for garnish

Preparation

Set Sun Oven out to preheat.

Pulse 1 1/2 cups of the beans in a food processor until smooth adding a little water if needed; set aside. Heat the oil in a large pot or Dutch oven. Add the celery, onion, and bell pepper. Saute until the vegetables are soft, about 5 minutes. Add the garlic then stir in the broth, tomatoes, cumin, coriander, hot sauce, bay leaf, remaining beans, and mashed beans. Season to taste with salt. Cover and transfer to the Sun Oven. Cook until the flavors have blended, 1 to 1 1/2 hours. Discard bay leaf. Stir in the lime juice. Ladle into bowls and top each serving with sour cream and green onion.

Makes 4 to 6 servings.

 

Solar Baked Vegetarian Burgers

BB Burgers

Top these tasty, spicy, vegetarian burgers with your favorite toppings. Any extra patties can be frozen, unbaked, for up to 3 months.

Sun Oven Baked Black Bean Burgers

Ingredients

2 cups previously cooked black beans, drained

1/2 bell pepper, seeded and cut into pieces

1/2 onion, quartered

3 cloves garlic, peeled and roughly chopped

1 egg

1/2 teaspoon salt

1 tablespoon chili powder

1 tablespoon cumin

1 teaspoon chipotle hot sauce

1/2 cup bread crumbs

Preparation

Set Sun Oven out to preheat. Line a baking rack or sheet with parchment paper or a silicone baking mat, lightly coat with cooking spray; set aside.

Put the beans in the a food processor and pulse until they resemble a coarse meal. Transfer the beans to a large bowl. Process the bell pepper, onion, and garlic on pulse until finely chopped. Mix the vegetable mixture into the beans. In a small bowl, whisk together the egg, salt, chili powder, cumin, and hot sauce. Mix the egg mixture into the beans. Stir in the bread crumbs, a little at a time, until the mixture holds together (you may not need to use all of them). Use your hands to form four patties and place them on the prepared baking rack. Bake in the Sun Oven, turning once, for approximately 40 minutes (20 minutes per side).

 

corin