Chef Leander

“Single use” appliances are the bane of small-kitchen living!  Welcome the Instant Pot!— a frying pan, a slow cooker, rice cooker, oven, steamer, and pressure cooker—complete with a “delay start” timer.  Learn to use your Instant Pot while cooking garbanzo beans—from dry to delicious—in less than 2 hours.

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Budget Garbanzo Beans (Instant Pot)

from Chef Leander. To your health!

Welcome to Instant Pot cooking! No more soaking beans! No more watching the pot for hours! Dry chickpeas and water are all you need to have beans freshly cooked in less than two hours, start to finish. The garbanzo beans even cook in the jar you're going to store them in!

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Prep Time 2 minutes mins

Cook Time 1 hour hr

Waiting 45 minutes mins

Total Time 1 hour hr 47 minutes mins

Servings 1 cups (= 1 can (425 g) prepared

Equipment

• Instant Pot
• up to four pint (500 ml) glass jars

Ingredients

 

US CustomaryMetric

 

.5x1x2x3x4x

• ▢ ½ cup dried garbanzo beans
• ▢ 3.5 cups water

Instructions

 

• Put a metal or silicon trivet in your Instant Pot so the glass jar(s) is not sitting on the on the bottom of the pot. Pour 1 cup (250 ml) of water in the bottom of the pot.
• Put the dried beans in the bottom of a glass jar. Fill the jar with water. Put the jar in the Instant Pot. My Instant Pot will hold multiple glass jars, so I often multiply this recipe and cook several at one time. Note: you don't need to increase the water on the bottom of the Instant Pot.
• Seal the Instant Pot and close the steam release valve. Press the Multigrain button, and set the timer for 60 minutes. It will take about 30 minutes to pressurize. When the Instant Pot is finished wait for the pressure to release naturally. Time to make hummus!!

Notes

Related Recipes: Authentic Hummus — Three Ways and High-Protein “Fresh” Salsa

Shopping: Instant Pot

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Nutrition

Nutrition Facts

Budget Garbanzo Beans (Instant Pot)

Amount per Serving

Calories

69

% Daily Value*

Fat

 

1

g

2

%

Saturated Fat

 

1

g

6

%

Sodium

 

24

mg

1

%

Potassium

 

119

mg

3

%

Carbohydrates

 

11

g

4

%

Fiber

 

3

g

13

%

Sugar

 

2

g

2

%

Protein

 

4

g

8

%

Vitamin A

 

11

IU

0

%

Vitamin C

 

1

mg

1

%

Calcium

 

33

mg

3

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

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NOTICE: Small Kitchen BIG TASTE is an Amazon Associate and, as such, we earn from your qualifying purchases. Any item you purchase once you click on an image on our “Store” page supports Small Kitchen BIG TASTE.  We appreciate it when you shop in our store and help us continue to put out delicious content.

My friend, Brian, discovered this “recipe” a few months ago.  It quickly became a staple our small kitchen.  Quick to make.  Versatile.  Top it or fill it any way you like.

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Lentil Fuss-Free Flatbread

from Chef Leander. To your health!

This flatbread is a bit of a culinary chameleon. Use herbs and spices to fit the rest of the meal. Serve up like pancakes. Or use this gluten-free bread to make a sandwich.

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Prep Time 5 minutes mins

Cook Time 30 minutes mins

Rest 5 minutes mins

Total Time 40 minutes mins

Servings 4 flatbread

Equipment

• blender or grinder
• mixing bowl
• 10" non-stick skillet

Ingredients

 

US CustomaryMetric

 

.5x1x2x3x4x

• ▢ ⅓ cup red lentils, masoor dal
• ▢ ¼ tsp salt
• ▢ ¾ cup water, plus 2 TBSP

For cooking

• ▢ 4 TBSP avocado oil (for cooking)

For savory flatbread

• ▢ ½ tsp dried thyme ( )
• ▢ ½ tsp dried oregano ( )

For breakfast flatbread

• ▢ 2 tsp cinnamon

For eastern flatbread

• ▢ 2 tsp tumeric
• ▢ 1 tsp curry powder

Instructions

 

• For the most reliable results, be precise in your measurements.
• In a high-speed blender, "grind" the split lentils until they become the texture of flour. This typically takes about a minute.
• Put the lentil flour, the thyme and the oregano into a medium bowl and add the water. Let is sit for 3 minutes, stirring occasionally with a whisk, to let the flour absorb the water. Consider adding changing out the herbs depending on the flavor palette of the accompanying meal.
• Heat a drizzle of avocado oil in a medium hot (310º) non-stick skillet. Pour in 1/2 c of the batter. Cook until the bubbles rise to the surface and the "pancake" releases from the pan. Turn over and cook another couple of minutes until brown.
• Turn out onto a plate.
• As written, this recipe serves 2 people with 4 hearty flatbreads.

Notes

Your results will be best if you follow the ingredient list very carefully.  Don't estimate the amounts.  The ratio of 1 cup pre-ground lentils to 1 c, plus 2 tbsp of warm water is foolproof in my experience.

CAVEAT:  The appliance you use to grind your lentils may affect the texture of your lentil "flour," which may also determine the amount of water you need. Play! Experiment!  Once you create the perfect flatbread, the water you need will be consistent time after time.  

Related Recipies:  Citrus, Farro & Spinach Salad, Cashew Hibiscus Cream and Polenta, Asparagus & Marinara: Dinner 911

Support us at PatreonPatreon.com/chefleander

Nutrition

Nutrition Facts

Lentil Fuss-Free Flatbread

Serving Size

 

2 flatbread

Amount per Serving

Calories

185.35

% Daily Value*

Fat

 

14.36

g

22

%

Saturated Fat

 

1.69

g

11

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

9.95

g

Sodium

 

147.11

mg

6

%

Potassium

 

184.72

mg

5

%

Carbohydrates

 

11.01

g

4

%

Fiber

 

5.64

g

24

%

Sugar

 

0.39

g

0

%

Protein

 

4.08

g

8

%

Vitamin A

 

22.73

IU

0

%

Vitamin C

 

1.08

mg

1

%

Calcium

 

29.09

mg

3

%

Iron

 

2.02

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

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NOTICE: Small Kitchen BIG TASTE is an Amazon Associate and, as such, we earn from your qualifying purchases. Any item you purchase once you click on an image on our “Store” page supports Small Kitchen BIG TASTE.  We appreciate it when you shop in our store and help us continue to put out delicious content.

This is a basic, hand-whipped salad dressing.  Super simple to make. You can do this. If you want to make dressing for a crowd, I also show you how to make this dressing in your blender. The taste can’t be beat, and you’ll be proud of what you created.

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Lemon Salad Dressing

from Chef Leander. To your health!

Have you ever made a salad dressing from scratch? It's super simple. You need an acid, an oil and a little bit of mustard to hold it together. From there, let your imagination go wild.

You. Got. This!

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Prep Time 5 minutes mins

Cook Time 0 minutes mins

Total Time 5 minutes mins

Servings 5 servings (2 TBSP)

Equipment

• medium mixing bowl
• wire whisk (single)
• citrus juicer
• sharp knife
• blender (optional)

Ingredients

 

US CustomaryMetric

 

.5x1x2x3x4x

• ▢ ¼ c fresh lemon juice, about 1 lemon
• ▢ 1 TBSP agave
• ▢ 1 TBSP dijon mustard
• ▢ ¼ c avocado oil or olive oil
• ▢ salt and pepper to taste

Instructions

 

• Traditional Method: Put your mixing bowl on a damp paper or cloth towel (to keep it from sliding away).
• Put everything except the oil in the mixing bowl and whisk lightly to disperse the mustard and agave.
• Put the avocado oil in a small carafe. Whisk the lemon mixture briskly, and add the oil in a small stream. This will allow the oil and the acid (lemon juice) to bond so they won't separate on the salad.
• Pour the dressing into the carafe and place on the table with the salad.
• Blender Method: Put the lemon, agave, and mustard in the blender. Blend quickly for 5 seconds. Drizzle the avocado oil in the top opening slowly. Pour the finished dressing into a carafe for serving.

Notes

CHEF'S SECRET: Dip your tablespoon into some oil to keep the mustard and agave from sticking to the spoon.

Can't wait to try your dressing?  Here are two salads cadging to be covered by your creation:

Related Recipies: Citrus, Farro & Spinach Salad and Polenta, Asparagus & Marinara: Dinner 911

Support us at PatreonPatreon.com/chefleander

Nutrition

Nutrition Facts

Lemon Salad Dressing

Serving Size

 

2 TBSP

Amount per Serving

Calories

114.07

% Daily Value*

Fat

 

11.07

g

17

%

Saturated Fat

 

1.27

g

8

%

Polyunsaturated Fat

 

1.5

g

Monounsaturated Fat

 

7.77

g

Sodium

 

34.34

mg

1

%

Potassium

 

16.87

mg

0

%

Carbohydrates

 

4.21

g

1

%

Fiber

 

0.14

g

1

%

Sugar

 

3.19

g

4

%

Protein

 

0.18

g

0

%

Vitamin A

 

2.86

IU

0

%

Vitamin C

 

4.77

mg

6

%

Calcium

 

2.51

mg

0

%

Iron

 

0.06

mg

0

%

* Percent Daily Values are based on a 2000 calorie diet.

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AND…..watch here during the summer.  When the Meyer Lemons come in, I’ll do a video on how to create fermented lemons.  They are sweet, tart, and full of health benefits.  Join our email list for our weekly posts and you won’t miss it.

NOTICE: Small Kitchen BIG TASTE is an Amazon Associate and, as such, we earn from your qualifying purchases. Any item you purchase once you click on an image on our “Store” page supports Small Kitchen BIG TASTE.  We appreciate it when you shop in our store and help us continue to put out delicious content.

It’s summertime! Freshen up your salads! This super-simple salad will make you look like a pro! For a quick and easy meal, add Lemon Salad Dressing and some Fuss-Free Flatbread. It’s gorgeous on the plate, and great on the palate!

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Citrus, Farro & Spinach Salad

from Chef Leander. To your health!

Farro (an ancient grain), spinach and cannellini beans provide protein. Peas, nuts and red onion add crunch. And fresh orange slices make this salad visually pleasing and give the salad its ZING!

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Prep Time 15 minutes mins

Pre-Cooked Farro 25 minutes mins

Total Time 40 minutes mins

Servings 2 people

Equipment

• medium saucepan
• salad plates
• zester
• sharp knife
• cutting boards
• measuring cup
• strainer

Ingredients

 

US CustomaryMetric

 

.5x1x2x3x4x

Farro (cook ahead, if you like)

• ▢ ⅔ c farro
• ▢ 1⅓ c water
• ▢ ½ tsp salt

Salad

• ▢ 3 oz spinach, chiffonade (see notes)
• ▢ 3 oz snap peas
• ▢ ¼ c red onion, diced
• ▢ ½ c shredded carrot
• ▢ 1 orange, segmented
• ▢ 7.5 oz canned cannellini beans or great northern beans, rinsed and drained (this is half of a standard 15 oz can)
• ▢ salt and pepper to taste

Salad Dressing

• ▢ 1 recipe Lemon Salad Dressing

Instructions

 

• In a covered saucepan, bring water to a boil. Add farro and salt, and return to a boil. Lower heat to simmer and set timer for 20 minutes. Drain and fluff with a fork. Let cool.
• Prepare the salad ingredients. Start by shredding the spinach with a chiffonade.
• Cut the ends off the snap peas and cut them in half or thirds.
• Dice the red onion.
• Measure the shredded carrot.
• Peel and segment the orange!
• Rinse and drain the beans.
• Mince the parsley and add the sunflower seeds to your ingredients.
• Assemble the salads: Divide the spinach among the plates. Put a scoop of farro in the middle of the plate and surround the farro with beans. Sprinkle on the minced onion, carrot, and snap peas. Place the orange segments in a wheel or fan on the top for a splash of color and mouthwatering taste. Add fresh Lemon Salad Dressing. Garnish with the parsley and the sunflower seeds.

Notes

CHEF'S SECRET: Cook double or triple the amount of farro and keep it in the fridge. It's great as a hot breakfast cereal, a side dish, or anywhere you want to increase the nutritional value of your meal. 

CHEF'S SECRET: Chiffonade is a fancy term for a particular way to cut leafy vegetables.  The flat greens are stacked with their stems going the same direction.  Once stacked, they are rolled up like a tube and sliced finely perpendicular to the stem.  You're going to chop them anyway.  Why not make it pretty?

Related Recipes: Lemon Salad Dressing and Lentil Fuss-Free Flatbread

Support us at PatreonPatreon.com/chefleander

Nutrition

Nutrition Facts

Citrus, Farro & Spinach Salad

Amount per Serving

Calories

533.36

% Daily Value*

Fat

 

15.05

g

23

%

Saturated Fat

 

1.84

g

12

%

Sodium

 

924.9

mg

40

%

Potassium

 

780.38

mg

22

%

Carbohydrates

 

90.64

g

30

%

Fiber

 

20.54

g

86

%

Sugar

 

14.91

g

17

%

Protein

 

16.33

g

33

%

Vitamin A

 

9961.72

IU

199

%

Vitamin C

 

81.63

mg

99

%

Calcium

 

193.1

mg

19

%

Iron

 

6.25

mg

35

%

* Percent Daily Values are based on a 2000 calorie diet.

Don't miss a single recipe ! ! !Subscribe to our YouTube channel!

NOTICE: Small Kitchen BIG TASTE is an Amazon Associate and, as such, we earn from your qualifying purchases. Any item you purchase once you click on an image on our “Store” page supports Small Kitchen BIG TASTE.  We appreciate it when you shop in our store and help us continue to put out delicious content.