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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Spanish baked rice

This baked rice dish is amazingly flavourful. It’s simple to make and very satisfying. The sweet onion and currant flavours combine deliciously with the sour tomato and lemon, while the roasted garlic and paprika add another incredible layer.

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Spanish baked rice

Serves: 6

Ingredients

  • 5 tbsp olive oil
  • 2 red onions, finely sliced into half rings
  • 1 whole head of garlic, unpeeled
  • 150 g currants or raisins, soaked in water for 30 minutes, then drained
  • 1 tin of chopped tomatoes (400 g)
  • 1 to 2 tins of chickpeas, drained (about 400g)
  • 1 tsp sweet Spanish paprika (pimentón dulce)
  • 1 litre vegetable stock
  • 1/2 tsp salt
  • 500 g risotto rice
  • 1 lemon, cut into segments

Directions

  1. Preheat the oven to 200 C or 400 F
  2. Heat the olive oil over medium heat in a large casserole dish.
  3. Add the onions, and fry until soft.
  4. Turn to low heat, and add the garlic head and currants. Stir for 3 minutes.
  5. Add the tomato, paprika, chickpeas, stock, and salt. Bring to the boil.
  6. Add the rice and stir well.
  7. Put the dish in the oven, with no lid, and bake for 30 minutes, until the rice is tender.
  8. When serving, offer everyone a lemon segment and a baked garlic clove to squeeze 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 All of the ingredients are pretty cheap. Paprika can be more pricey, but the recipe only calls for a little and it’s a very useful spice to have in the kitchen.
  4. Screen Shot 2016-04-09 at 18.53.32I’d say this recipe is very healthy, especially because of the chickpeas, which provide both protein and fibre.
  5. Screen Shot 2016-04-09 at 18.53.32Delicious. Perfect to make for friends or family.

Total EA Tasty Spoons: 5!