Tropical Veggie Burgers

For the Veggie Burgers:

1 cup green lentils, rinsed
1/4 cup brown rice
2 cups vegetable broth
Water sufficient to cover the lentils and rice
Salt, to taste
1 1/2 Tbsp. margarine
1 onion, chopped
4 tsp. curry powder
1/3 cup shredded carrot
2 Tbsp. Sauvignon Blanc
2 Tbsp. hot sauce
1/2-3/4 cup panko
4 garlic cloves, minced
4 tsp. minced fresh ginger
1/2 tsp. ground allspice
1 tsp. cumin




• Put the lentils and rice in a saucepan with the vegetable broth, adding enough water to cover by about 2 inches. Season with the salt and bring to a boil over high heat, then reduce the heat and simmer, uncovered, until the lentils and rice are tender, about 30 minutes. Drain any excess liquid and place the lentils and rice in a large bowl. Let cool.
• Meanwhile, melt the margarine in a skillet over medium heat and sauté the onion until tender, about 4 minutes. Stir in the curry powder and cook until aromatic, about 1 minute. Cool slightly and then add to the lentils and rice.
• Stir in the remaining ingredients and season with the salt. Form into patties and place in the refrigerator for 30 minutes to 1 hour.
• Grill for 5 to 10 minutes on each side, until grill marks appear and the patties are hot.

To Assemble:
1 can pineapple rings, drained
1 red onion, thinly sliced
1 Tbsp. margarine
Kaiser rolls
Lettuce
Vegan mayonnaise

• Slice the pineapple rings in half to make a thinner ring. Grill until caramelized, about 5 minutes on each side.
• Grill the onion until lightly browned.
• Spread the margarine over the rolls and grill until lightly browned.
• Place the veggie burgers on the buns and top with the pineapple, onions, lettuce, and vegan mayonnaise.

Makes 6 to 8 servings

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Caribbean Gingered Squash, Rice and Kale

Serving Size : 4

* 2 tablespoons water

* 1 onion -- chopped

* 2 pounds butternut squash -- see preparations

* 2 jalapeno peppers -- seeded and cored and minced

* 2 teaspoons grated peeled gingerroot

* 3 garlic cloves -- minced

* 1 teaspoon curry powder

* 1 Pinch ground cloves

* 1 Pinch ground allspice

* 1 bunch kale -- cleaned and chopped

* 2/3 cup brown rice

* 1 teaspoon salt (optional)

* 1/4 teaspoon freshly ground black pepper

* 2 tablespoons fresh lime juice

PREPARATIONS: Butternut squash - peel, core and cut into 2-inch chunks

DIRECTIONS: In a large nonstick skillet, heat the water. Add the onion; cook, stirring as needed, until softened, about 5 minutes. Add the squash, jalapenos, ginger, garlic, curry, cloves and allspice; sauté, stirring, about 1 minute.

Add the kale in handfuls, stirring as it wilts. Stir in the rice, salt, pepper and 1 1/2 cups water; bring to a boil. Reduce the heat and simmer until the water is absorbed, 35-40 minutes. Remove from the heat; add the lime juice and fluff with a fork. Let stand, covered, 5 minutes.

PER SERVING: 211 Calories, 1 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol, 647 mg Sodium, 45 g Total Carbohydrate, 6 g Dietary Fiber, 6 g Protein, 146 mg Calcium.

3.5 ww winning points

CAUTION: When handling chile peppers, wear gloves to prevent irritation.

NOTES : "Squash and kale are winter vegetables, so try this recipe when the thermometer drops. Let the fragrant spices of Caribbean cooking transport you to white-sand beaches and azure lagoo

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Mchicha - Tanzanian Spinach & Peanut Curry

Mchicha is a very traditional dish in Tanzania & can be made like this with peanut butter - homemade or natural is best - or it can be made with a whole coconut (grated flesh & milk) instead.

SERVES 4 -6

* 2 lbs spinach
* 1 1/2 ounces peanut butter
* 1 tomato
* 1 onion
* 2 teaspoons curry powder (or paste, your favourite blend!)
* 1 cup coconut milk
* 3 tablespoons margarina or oil
* 1 teaspoon salt

Wash the spinach & roughly chop. De-skin the tomato, peel and chop. Peel and chop the onion.

Mix the peanut butter with the coconut milk in a jug & set aside.

Heat the margarine or oil over a medium heat in a large frying pan. Add the onion, tomato, salt and curry powder / paste and sauté for 5 minutes, or until the onion becomes soft.

Add the spinach, continue cooking for about 15 to 20 minutes, until the spinach is cooked.

Pour the peanut butter and coconut milk mixture into the pan & stir gently to mix.

Simmer, for another 5 minutes, stirring constantly, to ensure that the mixture does not stick to the pot.

This dish makes a lovely side dish, & can also be eaten with rice, ugali or samp and beans to form a delicious main course.

Kuku Paka

Kuku Paka, a chicken-coconut curry, is a Swahili dish from the coast of Eastern Africa. It is also sometimes called an Ismaili dish, and it shows up on some Indian menus -- which all makes sense when one considers that the Swahili civilization itself is a mixture of influences from Africa, Arabia, and India. Etymologically, Kuku Paka is somewhat unclear. The African origins of Kuku Paka are clearly seen in the word kuku, which means chicken in Kiswahili (the Swahili language) and other African languages. But the paka part is unclear. It's notable that nazi (the Swahili word for coconut) is not used in the name of this dish, as it is in other Swahili dishes. Some say that paka denotes a dish made with coconut milk. However, paka is also the Punjabi word for delicious. (Paka is also the Swahili for cat, and it is related to Indian words for the verb to cook and pure; probably just a coincidence.) Gastronomically, there's no mystery at all: it's delicious chicken.
clove market, zanzibar

What you need

* two or three spoonfuls cooking oil or butter
* one onion, finely chopped
* two sweet green peppers (bell peppers), chopped
* one clove fresh garlic, minced
* one-half teaspoon ground ginger
* one teaspoon curry powder (or a similar amount of a combination of ground cayenne pepper or red pepper, cumin, coriander, and turmeric)
* a few whole cloves
* one teaspoon salt
* one chicken, cut into small serving-sized pieces
* one cup water
* four (or more) potatoes, cleaned and cut into quarters
* three ripe tomatoes, cut into chunks
* two cups coconut milk (see Wali wa Nazi)
* fresh cilantro or parsley, chopped
* one tablespoon lemon juice (optional)

What you do

* Heat the oil in a large pot or dutch oven. Over high heat fry the onions and green peppers for a few minutes, stirring constantly Stir in the minced garlic and fry for a minute longer. Add the spices and salt and mix well.
* Add the chicken to the pot. (Add another spoonful of oil if necessary to keep chicken from sticking.) Brown the chicken pieces on all sides. Remove chicken and set aside.
* Add the water to the pot and bring to a slow boil. Add the potatoes and cook them until they begin to become tender. Return the chicken to the pot and continue to cook at a low boil, stirring occasionally, until the chicken and potatoes are done.
* Stir in the tomatoes and cook for a few minutes more. Then add the coconut milk, reduce heat, and gently stir and simmer until sauce is thickened. Stir in the lemon juicec. Garnish with the fresh coriander leaves or parsley immediately before serving.
* Serve Kuku Paka with Chapati or Rice.
* Drink Cardamom Tea or Chai with the meal or afterwards.

Another way: In a separate pot, boil or fry the potatoes at the same time the onions and chicken are cooking, (no need to remove the chicken). Add the cooked potatoes to the onions and chicken when the chicken is done, before adding the coconut milk.

Some cooks also add a bit of lemon juice and/or grated lemon peel as is done in Akoho sy Voanio, which is another African chicken-and-coconut dish, from farther south on Africa's east coast.

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Pepper Soup

Pepper Soup or Peppersoup—which is especially popular in the English-speaking countries of Western Africa: Ghana, Liberia, Sierra Leone, and Nigeria—doesn't have any more pepper than many other African soups. It is usually made with goat meat, but can also be made with beef, chicken, or mutton. There are many ways this soup can be seasoned. One Nigerian company makes "Peppersoup cubes" (for "easy, tasty, convenient peppersoup in double quick time"), which may be available in import grocery stores.
palmnut warehouse in nigeria

What you need

* two pounds goat meat, lamb or mutton (beef for stew can also be used); cut into bite-sized pieces
* one or two onions, quartered
* two or three hot chile peppers, cleaned and chopped
* peppersoup seasoning (see below)
* four cups meat broth or stock
* two tablespoons ground dried shrimp
* one small bunch fresh mint leaves, chopped
* one tablespoon fresh or dried utazi leaves (or bitterleaf) (see below)
* salt and black pepper to taste

What you do

* In a deep pot or dutch oven, combine meat, onions, chile peppers, and a cup of water. Bring to a boil and cook until meat is done, twenty to thirty minutes, adding water as necessary to keep pot from becoming dry.
* Add peppersoup seasoning and the broth or stock (or water) and simmer over low heat for ten to twenty minutes.
* Add the dried shrimp, mint leaves, and utazi leaves. Season with salt and pepper. Simmer until soup is to be served.

Packaged peppersoup seasoning mix, usually imported from Nigeria, may be found in African grocery stores. The traditional spices used in pepper soup are little known outside of Africa.

Jessica B. Harris and others report that expatriate Nigerians make a substitute peppersoup seasoning mix from allspice, anise pepper, anise seeds, cloves, coriander seeds, cumin seeds, dried ginger, fennel seeds, and tamarind pulp.

Some cooks also use thyme, Maggi® cubes, curry powder, cayenne pepper or red pepper, and tomato paste.

Utazi leaves and bitterleaf may also be found in African grocery stores. If they cannot be obtained, any bitter green can be substituted.

Spicy Fish Stew

6 strips bacon, diced

1 large onion, diced

4 ribs of celery, finely diced

1 large bell pepper, diced

1 cup parsley, finely diced

1 tablespoon flour

1 teaspoon each: curry powder, thyme, brown sugar and black pepper

1 quart low-sodium chicken broth

48 ounces Spicy V-8 Juice

1 cup ketchup

3 ounces tomato paste

1 can (13-14 ounces) tomato soup

1 can (14 1/2-ounce) stewed tomatoes

2 pounds potatoes, peeled, diced and boiled

4 boiled eggs, peeled and diced

4 cloves garlic, minced

1 bay leaf

1 tablespoon prepared mustard

1 teaspoon Worchestershire sauce

2 pounds boneless, skinless white fish, such as whiting, tilapia, black fish or sheepshead, cut into small chunks

Cooked rice for serving

In a soup kettle over medium heat, fry the bacon crisp. Remove and reserve bacon. In the bacon grease, brown the onion, celery, bell pepper and parsley. As these wilt, sprinkle over the flour and spices. When the onions are clear, blend in all of the other ingredients. Reduce to simmer. Cover and cook for 1 to 1 1/2 hours.

Serve in bowls with rice. Sprinkle with bacon.

Note: This is better the next day and can be cooked in a slow cooker.