Formula for easy ethical one-pot meals

This super easy recipe formula is just brilliant. It makes a wonderful variety of delicious, healthy, cheap, and ethical meals. I use it pretty much every day, so thought it would be worth sharing. Just choose whichever ingredients you’re in the mood for and can find cheaply, follow the directions, and a few minutes later you’ll have an amazing meal ready to enjoy!

Try printing out the formula and putting it up in the kitchen for ideas and inspiration whenever you need it.


ea-tasty-formula

PDF: EA Tasty formula for easy ethical one-pot meals

Thanks to Marcus for the cute illustrations! Check out his artwork here. 100% of his profits go to the Against Malaria Foundation (a GiveWell top charity).


 

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Potato and cabbage shaak

This simple Gujarati dish is deliciously spiced and extremely satisfying. The spices and cabbage give a rich flavour and creaminess to the potatoes. It’s substantial enough to be a meal in itself, or it can be served along side other vegetable dishes and curries, like these dal and chickpea recipes.

Screen Shot 2016-09-05 at 10.23.08


Potato and cabbage shaak

Recipe from Indira Patel
Convenience: 30 mins to make ~ easy to scale up
Serves: about 4

Ingredients

  • 2 tbsp vegetable oil
  • 1 tsp cumin seeds
  • 1 tsp black mustard seeds
  • 1/2 tsp fenugreek seeds
  • 1 cabbage, finely chopped
  • 2 large potatoes, chopped into 1-2 cm cubes
  • 150 g (1 cup) frozen peas (optional)
  • 2 fresh chillies, finely chopped
  • 2 tbsp fresh ginger, grated
  • 1/2 tsp salt
  • 1/2 tsp turmeric
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp cayenne

Directions

  1. Heat the oil in a large pan over medium heat. Once hot, add the cumin seeds, black mustard seeds, and fenugreek seeds. Allow the seeds to pop and sizzle for a few seconds.
  2. Add the potatoes, stir, and allow them to cook for about 5 minutes with the lid on.  Stir occasionally to ensure they don’t stick to the pan.
  3. Add the cabbage and cook with the lid on for another 10 minutes, until the potatoes are cooked through and the cabbage has melted down.
  4. Add the chilli, ginger, salt, turmeric, ground cumin, ground coriander, cayenne, and optional peas.
  5. Stir well and cook for a few more minutes to allow the spices to meld, and the peas (if using) to heat through.
  6. Serve hot with roti/chapatti. Wheat tortillas work brilliantly as an easy substitute for roti.

How many EA Tasty Spoons does it get?

  1. Screen Shot 2016-04-09 at 18.53.32 No animal products. Completely vegan.
  2. Screen Shot 2016-04-09 at 18.53.32As far as I know, none of the ingredients are harmful to the environment.
  3. Screen Shot 2016-04-09 at 18.53.32Very cheap! Potatoes and cabbage are some of the least expensive foods. It can be a bit pricey to stock up on spices for the first time, but if you can buy in bulk, they’ll last for a long time and end up being very inexpensive per dish.
  4. Screen Shot 2016-04-09 at 18.53.32Healthy. Potatoes are actually quite nutritious, and cabbage contains plenty of fibre and vitamins. Cabbage also contains glucosinolates, which may play a role in regulating inflammation and protecting against cancer.
  5. Screen Shot 2016-04-09 at 18.53.32Such a flavourful and satisfying dish.

Total EA Tasty Spoons: 5


Spicy baked beans

These spicy beans are so simple to make, and surprising delicious! Perfect for a lunch or quick dinner. They’re also super convenient, as the recipe only uses store cupboard ingredients.

Screen Shot 2016-05-27 at 13.18.45


Spicy baked beans

Recipe from the Patel family
Convenience: 5 mins to prepare ~ easy to scale up quantities ~ store cupboard ingredients
Serves: 1 or 2

Ingredients

  • 1/2 tbsp vegetable oil
  • 1/2 tsp black mustard seeds
  • 1/2 tsp cumin seeds
  • 1 tin baked beans (like Heinz)
  • 1/16 tsp turmeric
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/8 tsp cayenne (optional)

Directions

  1. Heat the oil in a small saucepan.
  2. When hot, add the mustard seeds and cumin seeds, then let them pop in the oil for a few seconds.
  3. Tip the beans into the pan, then stir in the turmeric, cumin, coriander, and cayenne.
  4. Continue stirring until the beans are heated through.
  5. Serve with baked potatoes*, rice, or on toast.

*Cut your potatoes in half before baking them. Just put halved potatoes (without oil) on a tray in the oven at 200 C or 400 F. This halves the baking time, and makes it easier to see when they’re cooked. The cut side will turn brown and puff up when they’re done (as in the image above).


How many EA Tasty Spoons does it get?

  1. Screen Shot 2016-04-09 at 18.53.32 No animal products.
  2. Screen Shot 2016-04-09 at 18.53.32As far as I know, none of the ingredients are harmful to the environment.
  3. Screen Shot 2016-04-09 at 18.53.32All of the ingredients are cheap.
  4. Screen Shot 2016-04-09 at 18.53.32Healthy. Beans are very nutritious. They contain multiple types of fibre, as well as protein and various vitamins and minerals. Beans are thought to be effective at reducing the risk of cardiovascular and metabolic disease. Some tinned beans do contain a quite a bit of added sugar and salt, so buy the reduced sugar and salt versions if you want to be extra healthy.
  5. Screen Shot 2016-04-09 at 18.53.32This recipe is a family favourite. It’s just so flavourful and satisfying. Try it out and you’ll see what I mean!

Total EA Tasty Spoons: 5


 

Chickpea curry

This crowd-pleasing chickpea curry is unbelievably flavourful. The spices, onion, tomato, chilli, and lemon meld together perfectly, making the dish so rich, zingy, and satisfying. It’s one of my favourite recipes in the world. Plus, it’s super ethical.

Screen Shot 2016-05-18 at 13.20.54


Chickpea curry

Adapted from Madhur Jaffrey
Serves: 6
Convenience: Can cooked in bulk and frozen

Ingredients

  • 3 tins of chickpeas, drained, retaining 400 ml (14 fl oz) of their liquid
  • 3 medium onions, very finely chopped
  • 2 tsp salt
  • 2 fresh hot green chilies, finely chopped
  • 2 tbsp fresh ginger, peeled and grated
  • 8 tbsp lemon juice (about three lemons)
  • 6 tbsp vegetable oil
  • 2 tins of chopped tomatoes, drained
  • 1 tbsp ground coriander
  • 1 tbsp ground cumin
  • 1/2 tsp ground turmeric
  • 2 tsp garam masala
  • 1/4 tsp cayenne pepper

Directions

  1. Put 4 tablespoons of the finely chopped onion, 1/2 tsp of the salt, the green chilli, ginger, and lemon juice into a small bowl, mix, then set aside.
  2. Put the oil into a large heavy-bottomed pan, and set over medium-high heat.
  3. Put the remaining onions into the pan, and fry for about 10 minutes, until soft and browning a little.
  4. Add the drained tomatoes, and fry for another 5 minutes.
  5. Add the coriander, cumin, and turmeric, and stir for 30 seconds.
  6. Stir in the chickpeas, 400 ml of their liquid, the remaining salt, the garam masala, and cayenne.
  7. Bring to a simmer, then cover and cook gently on low heat, stirring occasionally, for about 30 minutes, until the chickpeas are tender.
  8. Stir in half of the lemony mixture, and put the remaining lemony mixture into a small serving bowl.
  9. Serve warm with basmati rice, adding a little of the hot and zingy lemony mixture on top.

How many EA Tasty Spoons does it get?

  1. Screen Shot 2016-04-09 at 18.53.32 No animal products.
  2. Screen Shot 2016-04-09 at 18.53.32 As far as I know, none of the ingredients are harmful to the environment.
  3. Screen Shot 2016-04-09 at 18.53.32 Cheap! Tinned chickpeas, tinned tomatoes, and onions are all inexpensive. Stocking up on spices for the first time can be more pricey, but once you have them they’ll last a long time and are extremely useful.
  4. Screen Shot 2016-04-09 at 18.53.32Very healthy. Chickpeas are a brilliant source of protein and fibre, while tomatoes contain lycopene, which may help protect against cardiovascular disease and some cancers.
  5. Screen Shot 2016-04-09 at 18.53.32I can’t even explain how good this tastes! I’ve seen meat-lovers who claim to hate chickpeas eating bowls and bowls of this curry. I’d happily eat it every day.

Total EA Tasty Spoons: 5


Delicious dal

This is the very best dal. So rich, with the perfect blend of spices. If you add your favourite vegetable it’s substantial enough to have as a main dish. I would happily eat this every day. Screen Shot 2016-05-06 at 15.15.54


Delicious dal

Adapted from Madhur Jaffrey
Serves: 4

Ingredients

  • 180 g (7/8 cup) red lentils
  • 1/4 tsp ground turmeric
  • 3/4 tsp salt
  • 4 tablespoons vegetable oil
  • 4 cardamom pods
  • 4 cm (1 1/2 inch) stick of cinnamon
  • 2 bay leaves
  • 1/2 tsp cumin seeds
  • 1 onion, finely chopped
  • 2 tsp fresh ginger, grated
  • 4 garlic cloves, crushed
  • 1/4 tsp cayenne pepper
  • 1 vegetable of your choice, lightly cooked and chopped into chunks (e.g. 1 courgette, 1 head of cauliflower, 1 large potato, or 1 small butternut squash)

Directions

  1. Put the lentils in a sauce pan with 750ml water and bring to a boil. Spoon out any foam that appears.
  2. Add the turmeric and salt, then boil for 45 minutes with the lid slightly open.
  3. While the lentils are cooking, heat the oil in a separate pan.
  4. Add the cardamon, cinnamon, bay leaves, and cumin to the oil, and stir for a few seconds.
  5. Add the onion and fry until it starts to brown.
  6. Add the ginger, garlic, cayenne, and chosen vegetable chunks, then stir for a few minutes, until the vegetable is tender.
  7. Pour the contents of the pan into the lentils, and stir gently on low heat for a minute.
  8. Serve with your favourite type of rice or chapati.

How many EA Tasty Spoons does it get?

  1. Screen Shot 2016-04-09 at 18.53.32 No animal products.
  2. Screen Shot 2016-04-09 at 18.53.32 As far as I know, none of the ingredients are harmful to the environment.
  3. Screen Shot 2016-04-09 at 18.53.32 All of the ingredients are pretty cheap. Lentils are a brilliant low cost protein source. It can be expensive to stock up on spices for the first time, but once you have them they will last for a long time and are very useful to have in the kitchen.
  4. Screen Shot 2016-04-09 at 18.53.32I think this recipe is very healthy, especially because of the lentils, which provide protein and many types of fibre, and may help reduce risks of metabolic and cardiovascular diseases.
  5. Screen Shot 2016-04-09 at 18.53.32So so good. This is a family favourite even though my family eat meat. My friends love it too!

Total EA Tasty Spoons: 5