Basic Recipes
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Curried Chickpeas in Coconut Milk
By: Robin Asbell
Total Time: 30 minutes
Servings: 6
This simple, fast dish is a vegetarian’s delight, silky with coconut milk and flecked with spices and fresh cilantro.
Ingredients
• 1 cup dried garbanzo beans, soaked (or two 15 oz cans)
• 1 inch ginger root, peeled and sliced
• 2 cloves garlic, peeled
• 2 teaspoons canola oil or ghee (clarified butter, frequently used in Indian cooking)
• 2 teaspoons ground cumin
• 1/2 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 1/4 teaspoon cayenne
• 1 cup coconut milk (optional light coconut milk)
• 1 teaspoon brown sugar
• 1 tablespoon tomato paste
• 1/2 teaspoon salt
• 1/4 cup cilantro, chopped
Preparation
1. Drain the soaked beans, then put in a pot with 5 cups water and a pinch of salt. Bring to a boil and then reduce the heat to simmer for about an hour. When they are very tender, drain and reserve.
2. Heat a large skillet (see tip below) over high heat. When hot, add the canola oil or ghee, the ginger, garlic, cumin, turmeric, coriander and cayenne and stir until the spices are fragrant. Add the coconut milk, brown sugar, tomato paste and salt, and mash and stir to incorporate the tomato into the sauce as it comes to a simmer. Add garbanzos and stir. Cook, stirring often, until thick. Sprinkle with cilantro just before serving.
Nutritional Information
233 calories, 11 g. fat, 0 mg. cholesterol, 217 mg. sodium, 27 g. carbohydrate, 7 g. fiber, 8 g. protein
Moroccan Lentils
By: Co+op
Total Time: 30 minutes
Servings: 6
Pair these lentils with cooked brown rice for a hearty vegetarian meal or serve with fresh pita bread as an appetizer.
Ingredients
• 2 tablespoons olive oil
• 1 yellow onion, peeled and diced
• 3 cloves garlic, peeled and minced
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon ground coriander
• 1/4 teaspoon cayenne
• 1/2 teaspoon cinnamon
• 1 1/2 cups green lentils, rinsed and drained
• 4 cups vegetable broth
• 2 tablespoons tomato paste
• Pinch each of salt and black pepper
• 1/4 cup chopped fresh cilantro
Preparation
In a large stock pot, heat the olive oil over medium-high heat. Add the onion and sauté until soft and translucent. Add the garlic and cook 1 minute, then stir in the spices and cook another minute. Add the lentils, broth and tomato paste and bring to a boil. Reduce heat to simmer and cook, stirring occasionally, for about 20-30 minutes or until the lentils are tender. Stir in the cilantro just before serving and taste for salt and pepper.
Serving Suggestion
Add 1/3 cup of cooked brown rice to each serving for a hearty vegetarian meal. You can adjust the heat of this dish by increasing the cayenne to 1/2 teaspoon. The lentils also make a great party appetizer, served with fresh pita bread for scooping
Nutritional Information
267 calories, 6 g. fat, 0 mg. cholesterol, 311 mg. sodium, 42 g. carbohydrate, 7 g. fiber, 14 g. protein
Pizza
Ingredients
1 Tablespoon yeast (one package)
2 cup lukewarm water
1 teaspoon salt
3 1/2 - 4 cups flour
2 teaspoons sugar (optional but makes a crispier crust)
2 Tablespoons olive oil
Directions
Preheat oven to 500 degrees.
POUR water into glass bowl (yeast is not fond of metal)
SPRINKLE yeast on top of water and let settle
ADD flour, salt, oil
KNEAD and make a ball, scraping the sides of the bowl with dough.
CLEAN the bowl and line with olive oil
PLACE dough in bowl, cover and let rise until double. Dough should be springy and pliable.
OIL four cast iron frying pans or pizza trays
You can roll the dough on a floured surface, but I simply press the dough into the pans and pre-bake at 500 degrees for 4 minutes.
For the pizza toppings, any combo goes, but there is a wisdom in threes. Keep it simple. The first layer should be oil based) a thin layer of olive oil painted on with a brush or pesto) to provide a barrier (sauces can sink into the crust and get soggy). Sauce. Veggies. Cheese.
You can get creative with a savory nuts, fruit and cheese combos, too.
Bake the pizzas for 7 minutes, then switch the pans top and bottom and bake for another 7 minutes. This gives even baking on the bottom crust and the melty top layer.
Black Bean Taquitos
By: Co+op
Total Time: 35 minutes; 20 minutes active
Servings: 4
These simple and tasty taquitos make a delicious lunch, dinner or appetizer.
Ingredients
3 tablespoons vegetable oil
1/2 cup yellow onion, diced
2 cloves garlic, minced
1 jalapeño pepper, seeded and minced
1/4 cup red bell pepper, diced
1 teaspoon chile powder
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon ground coriander
Pinch of cayenne pepper (optional)
1 15-ounce can black beans, rinsed and drained
1/2 cup tomato, diced
1/2 cup cooked corn kernels, frozen or canned
Pinch of salt
2 tablespoons fresh cilantro, minced
1/4 pound queso fresco cheese, crumbled
12 10-inch corn or flour tortillas
Preparation
Preheat the oven to 400°F.
Heat 2 teaspoons vegetable oil in a skillet over medium-high heat. Add the onion and saute for 2 minutes. Add the garlic, jalapeño, and red pepper, and saute another 3-4 minutes until soft. Add the spices and cook for one minute. Add the black beans, tomato, corn, salt and cilantro, and cook until heated through. Remove from heat and gently mash the mixture with the back of a spoon or a potato masher so the mixture sticks together. The beans do not need to be entirely mashed. Gently stir in the queso fresco, and set aside.
Warm the tortillas in a clean, damp towel in the microwave for a few seconds until warm and pliable. Brush one side of a tortilla with vegetable oil, flip tortilla over and place 1-2 tablespoons of filling near one edge of the tortilla. Roll up the tortilla gently but tightly and place seam-side down on a greased baking sheet. Repeat until all tortillas are filled. Bake 10-15 minutes, checking frequently, until tortillas begin to crisp and hold their shape. Remove from oven and serve hot.
Serving Suggestions: Serve with salsa, guacamole and sour cream, or try drizzling taquitos with a chili-lime dressing and top with some crumbled Cotija cheese or queso fresco.
Nutritional Information: 436 calories, 16 g. fat, 20 mg. cholesterol, 332 mg. sodium, 58 g. carbohydrate, 11 g. fiber, 17 g. protein
Spicy Penne
By Co+op
Arrabbiata literally means “angry” in Italian; or spiciness pushed to excess; any food cooked in a pan with a lot of oil, garlic and chili.
Total: 20 min
Serves: 6
Ingredients
Kosher salt and freshly ground black pepper
1 pound penne rigate (brown rice or wheat)
1/4 cup olive oil
3 cloves garlic, chopped
1 can chopped tomatoes
1/2 teaspoon red chile flakes
1/2 teaspoon Italian seasoning
*optional garnishes: Parmesan1 can black olives fresh basil or parsley, chopped
Directions
Bring 5 quarts of water to a boil for one 16 oz. package of pasta; add a pinch of salt and stir. Add pasta and stir occasionally. Boil for 11 -12 minutes or until al dente. TIP: Save a cup of the pasta water. The starch can enhance your sauce working as a thickener. Rinse pasta with cold or warm water and serve as desired.
In a large skillet heat olive oil on medium-high.. Add garlic, stir, 1 to 2 minutes taking care not to brown. Add chopped tomatoes, red chile flakes, Italian seasoning, salt and pepper. Bring to a boil and cook for 5 minutes.
Remove from the heat and add olives, chopped basil or parsley.
Drain the pasta and add it to the sauce and serve warm. Top with Parmesan to taste.
Penne Pasta with Pumpkin Sauce
By: Co+op
Total Time: 30 minutes
Servings: 6
Sometimes, a creamy, herb-laced pasta sauce is perfect for a fall night. This quick weeknight version uses smooth pumpkin and Greek yogurt, along with whole wheat penne for a satisfying, seasonal meal.
Ingredients
1 lb. whole wheat penne pasta
1 tablespoon olive oil
1/2 cup chopped onion
2 cloves garlic, chopped
1 tablespoon fresh sage, chopped, plus more for garnish
3/4 cup canned pumpkin
1/2 cup vegetable stock
1/4 cup dry white wine (substitutions-white grape juice to add sweetness, tablespoon of vinegar or lemon juice per cup of grape juice for extra punch).
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 cup whole milk Greek yogurt
3/4 cup grated Parmesan cheese
1/2 cup fresh parsley, chopped
Preparation
Place a large pot of salted water on the stove for the pasta and begin heating to a boil. In a large skillet, heat the olive oil over medium-high heat and add the onion. Saute, stirring until the onions sizzle, then reduce heat to medium-low. Cook for at least 10 minutes. When the onions are soft and golden, add the garlic and sage, and stir for a few seconds, until fragrant.
Stir in the pumpkin, vegetable stock, wine, salt and pepper and whisk to mix. Turn the heat to medium-high and bring to a boil, then reduce to medium and simmer vigorously, stirring frequently, about 5 minutes or until thickened. While the mixture is still hot, whisk in the yogurt and Parmesan cheese, then remove from heat. Cook the pasta according to package directions. Drain and toss with the sauce and parsley. Serve hot.
Nutritional Information: 340 calories, 8 g. fat, 10 mg. cholesterol, 460 mg. sodium, 53 g. carbohydrate, 9 g. fiber, 15 g. protein
Chocolate Chip Cookies
By: Robin Asbell
Total Time: 40 minutes; 20 minutes active
Servings: 28
These classic cookies are jammed with chocolate chips, optional walnuts and whole wheat flour to boot.
Ingredients
3/4 cup whole wheat pastry flour (you may substitute all-purpose flour)
1/2 cup unbleached flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup butter, softened
1/2 cup brown sugar
1/2 cup sugar
1 egg
1 teaspoon vanilla
1/2 cup walnuts, coarsely chopped (optional)
1 package chocolate chips
Preparation
In a medium bowl, mix the pastry flour, unbleached flour, baking soda and salt, reserve. Preheat the oven to 375⁰F. Line two baking sheets with parchment paper.
In a stand mixer with the batter paddle, or in large bowl, using a fork, cream the butter with the brown and white sugars. Beat until fluffy.
Beat in the egg, salt and vanilla. Scrape down the sides of the bowl and mix until thoroughly combined, then stir in the flour mixture. When almost fully incorporated, add the nuts and chocolate chips and stir just until combined.
Use heaping tablespoon-sized portions to form balls of dough, and place them on the prepared pans with two inches in between.
Bake for 6 minutes, then switch the position of the pans between upper and lower oven racks - and bake for 6 minutes longer. Remove the pans from the oven, and allow them to cool on racks for five minutes before using a spatula to transfer the cookies to the rack. Cool completely.
These keep for a week, tightly covered, at room temperature.
Tips & Notes
Plan ahead and bake up an extra batch or two to store in the freezer to enjoy later.
Freezing baked cookies
Place cooled cookies in a freezer bag or other freezer container, remove as much air as possible, and freeze for up to 3 months. Simply remove cookies from the freezer and allow to them to thaw before eating. Individual cookies can also be thawed in the microwave.
Freezing cookie dough
Follow the preparation instructions through step 4. Place the cookie sheets in the freezer and freeze for approximately 6 hours, or until the cookie dough is frozen solid. Then transfer the frozen cookie dough balls into a freezer bag or other freezer container, remove as much air as possible, and store for up to three months. When you're ready to bake your cookies, follow the baking directions as noted above, placing the frozen dough balls two inches apart, and add a minute or two of extra baking time to adjust for thawing.
Nutritional Information
110 calories, 4.5 g. fat, 10 mg. cholesterol, 75 mg. sodium, 15 g. carbohydrate, 1 g. fiber, 2 g. protein