| Recipe Name | Cheap Stew and Yogurt |
| Public | |
| Nutrition Profile |
RDI, Men 19-50, 70kg, 2000 Calorie
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| Creator | tfordon |
| Notes |
(WIP) (Vegetarian) A cheap pair of meals meant to reduce time spent cooking and save money. Optimized for cooking in 1-week batches. I tried to make the ingredient amounts match with normal container sizes to reduce the need to measure portions.
The fermentation steps sound intense, but it really doesn't take much active time. It is meant to reduce anti-nutrient effects and improve flavor. But I included a non-fermentation version. To ferment at 105F, I recommend a heating pad placed under a pot.
The yogurt is meant to be consumed separately from the stew, but can be mixed together. The oxalate in the stew may prevent calcium binding, but the soaking and fermenting should reduce this. Similarly, the nuts can be consumed separately prevent the phytic acid from interfering with mineral absorption, but cooking/fermenting should reduce this effect.
Dry beans can be substituted for canned to save money. This will add extra steps of soaking/cooking and add extra measurements.
1 week batch ingredients:
* 1 gallon milk
* 1 yogurt starter (single serve plain yogurt or cup from previous batch)
* 3 lbs dry lentils
* 1 28-ounce can crushed tomatoes
* 6 ounces walnuts (chopped)
* 1.5 tbsp salt
* 1/4 cup wheat germ oil
* 1 gallon water
* 12 eggs (scrambled)
* 8 ounces cheddar cheese
* 2 15.5-oz can black beans (drained)
* 2 12-oz bag frozen broccoli
* 2 12-oz bag frozen spinach
* 2 tbsp nutritional yeast
Day 1.
* Make yogurt from milk (heat milk, cool milk, and pitch starter)
* soak lentils
Day 2.
* Drain lentils.
* Drain whey from yogurt (save for later)
* Combine lentils, tomatoes, walnuts, salt, and water.
* Bring to a boil and simmer for 30 minutes.
* Mix in beans, broccoli, and spinach.
* Remove from heat. Let cool to 105F and pitch whey from yogurt
* Allow to ferment for 2 days @ 105F
Day 4.
* Bring to boil
* Mix in eggs, simmer for 5 minutes
* Mix in oil, cheese, and yeast.
* Remove from heat. Let come to room temperature before putting into fridge
Non-Fermentation instructions:
* soak lentils
* Drain lentils.
* Combine lentils, tomatoes, walnuts, salt, and water.
* Bring to a boil and simmer for 30 minutes.
* Mix in eggs, simmer for 5 minutes
* Mix in beans, broccoli, spinach, oil, cheese, and yeast.
* Remove from heat. Let come to room temperature before putting into fridge
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