These recipes come from the "Rolling Prairie Cookbook," by Nancy O'Connor, nutrition and outreach director at Community Mercantile Co-op in Lawrence.
Black Bean and Pumpkin Stew
2 tablespoons olive oil
3 cups pumpkin, peeled and cut into 1/2-inch cubes
4 cloves garlic, minced
1 large onion, diced
1 to 2 hot peppers (to taste), seeded and finely minced
3/4 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1 teaspoon chili powder
1 teaspoon salt
1 28-ounce can plum tomatoes, chopped
1/2 cup dry red wine or vegetable broth
3 1/2 cups vegetable broth
4 cups cooked black beans, drained
2 cups corn kernels, fresh off the cob or frozen
sour cream and fresh cilantro for garnish
Heat 1 tablespoon of the olive oil in a large, heavy skillet over medium heat. Add the pumpkin and saute until beginning to brown, approximately 10 minutes. Set aside. In a large soup pot, heat remaining oil over medium heat. Add garlic, onion and hot pepper. Saute until just beginning to get tender. Add cumin, cinnamon, cloves, chili powder and salt. Stir to combine. Add tomatoes and their juice, along with the wine and/or broth, and the sauteed pumpkin. Bring to a boil, reduce heat and allow to simmer 20 minutes. Add beans and corn. Simmer for another 20 minutes, adding more broth if necessary to thin the stew. Serve hot, with a spoonful of sour cream and chopped fresh cilantro for garnish.
Serves 6 to 8.
Note: Pumpkin, garlic, onion, hot peppers and fresh cilantro from Kansas producers are available at the Community Mercantile Co-op, 901 Iowa, and the Lawrence Farmers Market, 1000 block of Vermont Street.
Savory Butternut & Black Bean Burritos
1 tablespoon canola oil
1/2 medium-sized onion, chopped
3 cups peeled butternut squash, cut into 1/2-inch cubes
1/2 teaspoon ground cumin
1/4 teaspoon cinnamon
1/2 teaspoon salt
2 cups cooked black beans, drained and rinsed
8 flour tortillas
1 1/2 cups grated reduced-fat Monterey jack or cheddar cheese
light sour cream, fresh cilantro and salsa for garnish
Heat oil in heavy skilled over medium heat. Add onions and saute for 5 minutes. Add winter squash cubes and continue to cook over medium heat, stirring often until squash is just tender. If your mixture begins to stick, add a little water (or apple juice) to help steam the squash. When squash is just tender, add cumin, cinnamon and salt. Stir carefully to distribute spices. Add the beans and heat through. Preheat oven to 350 degrees. In a large, oblong baking dish (not oiled) lay out one tortilla. Place 1/8 of the bean mixture down the center, top with 3 tablespoons of cheese and roll up tightly. Continue to do this with remaining ingredients, lining up your burritos in the pan. Bake uncovered for approximately 15 to 20 minutes until burritos are heated through. Serve burritos topped with a dollop of sour cream and a sprinkling of chopped fresh cilantro, with salsa on the side. Makes 8 burritos.
Note: Flour tortillas and salsa from Kansas producers are available at the Community Mercantile Co-op and the Lawrence Farmers Market.
Humble Apple Cake
6 tablespoons oil
1/2 cup honey
1 whole egg or 2 egg whites
1 teaspoon vanilla
1/2 cup buttermilk
1 3/4 cups whole wheat pastry flour (or a combination of whole wheat pastry flour and unbleached white flour)
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt
1 1/2 cups chopped, unpeeled apples
1/2 cup chopped walnuts or pecans (optional)
Preheat oven to 350 degrees. Combine oil and honey. Beat in eggs, vanilla and buttermilk. Sift in flour, baking soda, baking powder and salt. Mix well. Stir in apples and nuts if you're using them. Place mixture in a 7 1/2-by-12-inch oiled pan and bake for approximately 35 minutes. Serves 12.
Note: Honey, eggs, whole wheat pastry flour and unbleached white flour, apples, walnuts and pecans from Kansas producers are available at the Community Mercantile Co-op and the Lawrence Farmers Market.