Dine Out with Four Square Meals

Spanish pinto bean stew; brown and black rice with roma tomatoes, dill and sunflower seeds SidebarFour Square Meals will be hosting a Veg Dine Out on Saturday March 8 at Channing Hall (Iowa/Gilbert). We’ll be offering the following menu:

Black Bean Hummus with Bread and Chips
Mixed Salad with choice of Vinaigrette or Creamy Garlic Dressing
Red Lentils with Savoy Cabbage and Spinach, seasoned with brown mustard, cumin seed and coriander
Brown Rice and Barley Pilaf with Carrot, Sweet Corn and Sesame Seeds
Chocolate Berry Bite

Price is $15 plus tax, $15.90. Registration is required. Please register with the contact form below.

Space is limited so please register early. Attendees will also receive a 20% off coupon for future Four Square Meals purchases.

Farmer’s Market Recipes

The demo at the Iowa City Farmer’s Market went well, technical problems aside. Here are the recipes from that morning.

Spiced Cabbage
Brown mustard seeds add an earthy nuttiness without overshadowing the simple flavor of the cabbage.

1 small cabbage, quartered, cored and thinly sliced
1 tbs whole brown mustard seed
1 tsp lemon juice
1/2 tsp salt
1 tbs sunflower oil

Heat pan with oil to medium-high. Add the mustard seeds. They should sizzle and pop within a few seconds. Add cabbage. Toss to distribute oil evenly and continue cooking for 4-5 minutes, stirring often. Cover, add salt and turn heat down to medium-low and cook for another 5 minutes or so. Turn off heat and add lemon juice.

Cucumber and Lemon Basil Salad
I try to use lemon basil whenever I can find it. Such a delicate delicious summery flavor.

4 Cucumbers
1 large tomato, heirloom if possible, finely chopped
3/4 cup vegenaise or mayonaise
1 tbs capers, finely chopped, or blended to a paste
1-3 tsp red wine vinegar
Salt to taste

If you have time, peel and seed the cucumbers, and cut into 1/2 inch dice. Mix the vegenaise or mayonnaise with the tomato, capers, vinegar and a pinch or two of salt and stir in the cucumber. Let sit 10-30 minutes in the fridge and check for salt.

Green beans in spiced tomato sauce
An Indian style dish that brings another method to use our prolific green beans.

2 tbs sunflower oil
2 tsp whole cumin seeds
6 cloves garlic, roughly chopped
1 inch cube ginger, peeled and roughly chopped
1 tbs ground coriander
4 cups tomatoes (about 2 large tomatoes), diced
1/2 lb green beans
1-2 tbs fresh lemon juice
Generous sprinkle of fresh ground black pepper

Blend the garlic and ginger with 4 tbs water in a food processor. Heat oil in pan and add whole cumin seeds. They should sizzle and darken within a few seconds. Add the garlic ginger paste and cook for a minute or so, then add ground coriander, stir to mix and immediately add diced tomatoes. Cook for a few minutes then add green beans and a half cup of water or so. Bring to a boil, cover and turn heat down to a simmer. Cook until beans are done, 2-7 minutes depending on size and age of beans. Turn off heat, stir in fresh lemon and fresh ground black pepper.


Hot Sauce

Sometimes it’s difficult to use all the hot peppers that are available here. I like to make hot sauce to use up those peppers before the go down at the bottom of the fridge.

1 small onion, large dice
2 cloves garlic, peeled
1 cup peppers, roughly chopped
1 tsp sunflower oil
1 tbs white wine vinegar or lime juice
Salt and pepper to taste
1-2 cups water

Heat oil in pan to medium high and add onion and garlic. Sautee for 3-4 minutes, then add peppers and turn heat down to medium. Cook, stirring often for 5-7 minutes, or until peppers are thoroughly softened. Blend to a smooth paste in a food processor with vinegar or lime juice. Transfer to a bowl and add 1-2 cups water and salt and pepper to taste. Stores in fridge for 3-4 weeks.

Veggieburgers back in town

We are pleased to announce that the veggieburgers made famous by The Red Avocado are now and will continue to be available at select locations in Iowa City. Find them at The Wedge Downtown, Trumpet Blossom Cafe and New Pioneer Food Co-op Delis.

The original recipe veggieburger is also available direct from Burt Family Food Services. Email burtfamilyfoodservices@gmail.com for information