Last Names A~G
coconut bean soup
saute: 1/4 cup onions, chopped finely
1/4 cup green peppers, chopped finely
1 tsp. curry powder
1/2 tsp. sea salt
1/4 tsp. black pepper
in 1 Tbs. vegetable oil, until golden;
add: 1/2 cup fresh tomato cut in 1/2-inch pieces
simmer for two minutes longer
add: 1 1/2 cups kidney beans (15-oz. can with liquid)
1 can light coconut milk
1 - 1 1/2 cup water
simmer gently for 10 minutes
add: 1/4 cup cooked rice
adjust seasonings to taste
serve with shredded coconut if desired
chickpea curry
saute: 1/2 cup onions, chopped finely
1/2 cup mixed belle pepper, diced
1/2 cup shredded cabbage
1/2 cup tomatoes, diced
1 tsp. curry powder
1/2 tsp. crushed red pepper (or to taste)
in 1 Tbs. vegetable oil, until golden
add: 1 15-oz can chickpeas, drained
saute on high until chickpeas brown, but do not
overly soften
braised kale + one tropical fruit
saute: 1/2 cup red onion, chopped finely
1/2 tsp. salt
1/8 tsp. CRUSHED RED PEPPER
in 1 Tbs. vegetable oil, until golden
add: 1 Ib. shredded curly green kale
1/4 cup vegetable broth
saute lightly until kale begins to lose its crispness.
correct the seasoning to your taste.
add diced tomatoes if desired
fruits of tanzania
mango, papaya, banana, melon, guava, orange, coconut, pineapple