Four Square Meals April 28

This slideshow requires JavaScript.

Available for pick up Tuesday April 28.

  • Tempeh Cauliflower Cream – vegan take on cauliflower cheese sauce
  • Campfire Pilaf –aged basmati, faro, sweet corn and smoked paprika
  • Mushroom & Seitan Harissa – spicy mushrooms with wheat protein in a spicy North African red lentil sauce
  • Two-Tone Rice – brown and black rice with seasonal vegetable, walnut and ginger
  • New Delhi Tofu – curried tofu in tomato-ginger sauce with seasonal vegetable
  • Golden glazed Potatoes – with seasonal vegetable, garlic, ginger and turmeric
  • Earthbender Salad – black beans with seasonal vegetable in miso broth
  • Athena salad – spelt berries, barley and red cabbage tossed with olive oil, umeboshi vinegar & nori

To order click here. For newsletter sign up, click here.

Menu for May 5.DaveHeader

Produce and grains purchased locally at New Pioneer Food Co-op, Echollective Farm, Organic Greens and Grinnell Heritage Farm

Four Square Meals April 14

 

This slideshow requires JavaScript.

Available for pick up Tuesday April 14.

  • Tofu Dijon – marinated in rich mustard sauce with seasonal vegetable
  • Macro Mash – millet, cauliflower and amaranth with roasted garlic and nutritional yeast
  • Mushroom-Tempeh Umama – roasted mushrooms & seasonal vegetable in a savory sauce with tempeh
  • Spring Yunnan Fusion – buckwheat, amaranth, green onion and sweet potato with sesame seeds
  • Black bean chili – with tomatoes and sweetcorn
  • Pink Coconut Pilaf – sweet and sour flavors with pink and brown rice, steamed Iowa carrot and nori
  • Masoor Dal – spiced red lentils with spinach
  • Masaledar Aloo Band Gobi – potatoes and green cabbage in a spiced tomato

To order click here. For newsletter sign up, click here.

Menu for March 24.DaveHeader

Produce and grains purchased locally at New Pioneer Food Co-op, Echollective Farm, Organic Greens and Grinnell Heritage Farm

Four Square Meals – March 24

This slideshow requires JavaScript.

Available for pick up Tuesday March 24.

  • Tofu Spring Salad – miso, lemon and tahini dressing with seasonal vegetable
  • Pilaf of Youth – Jade cloud and black rice with raisins and Iowa kale
  • Earthbender Salad – black bean with seasonal vegetable in miso broth
  • Tricolor Pullao Rice – basmati rice with seasonal vegetable and green onion
  • Tempeh Korma – creamy Indian sauce with raisins, seasonal vegetable
  • Emperor’s Pilaf – barley, amaranth and zucchini with sesame and tamari
  • Mung Bean Magic – spiced mung beans, tomato and seasonal vegetable
  • Aloo Gobi – Indian spiced potato and cauliflower

To order click here. For newsletter sign up, click here.
Menu for March 31.DaveHeader

Produce and grains purchased locally at New Pioneer Food Co-op, Echollective Farm, Organic Greens and Grinnell Heritage Farm

Four Square Meals – March 17

This slideshow requires JavaScript.

Available for pick up Tuesday March 17.

  • Spanish White Beans – with purple kale and collards
  • Old World Pilaf – barley and einkorn wheat with red cabbage and caraway
  • Moong Dal – with spices and baby greens
  • King’s Rice – brown rice with rye, cauliflower and celariac, toasted sunflower seeds and nori
  • Thai Tofu – with broccoli in ginger-coconut sauce
  • Roasted Garlic Mash – potatoes with carrot and black pepper
  • Seitan Diable – tangy sauce with seasonal vegetable
  • Green Ocean Pilaf – with jade pearl rice, amaranth, seasonal vegetable

To order click here. For newsletter sign up, click here.

Menu for March 24.DaveHeader

Produce and grains purchased locally at New Pioneer Food Co-op, Echollective Farm, Organic Greens and Grinnell Heritage Farm

Vegan Cooking Class – March 26

BSprtsBackground2Learn to cook a 3-course plant based meal, including DESSERT!

Menu for this dinner include hot and sour soup, followed by eggplant steak, seared spinach and dijon sauce with buckwheat-sesame pilaf, finishing with blackberry mousse for dessert. Recipes will be provided.

It’s clear we all need to incorporate more vegetable foods in Spring Yunnan Fusion – buckwheat, green onion and mushroom with sesame seeds 2our diet, for health. This class will help you understand how healthy and delicious can go hand in hand. Chef David Burt of Four Square Meals will demonstrate and explain how to prepare a balanced meal using plant-based ingredients.

Class will be held on Thursday March DaveHeader26 at NewBo Market kitchen.

Sign up at Kirkwood Community College

Four Square Meals – March 10

This slideshow requires JavaScript.

Available for pick up Tuesday March 10.

  • Riviera Days Salad – chick pea with roasted Roma tomato and cucumber seasoned with Mediterranean flavors
  • Red to Green Line – brown and jade cloud rice with red beets, green onion and fresh herbs
  • Tofu Provencal – with seasonal vegetable in leek-black pepper sauce
  • Demeter’s Plains Pilaf – basmati rice and millet with seasonal vegetable and herbal flavors
  • Green Lentil Sabut – dal with seasonal vegetable, onion, cumin and cayenne
  • Mother Grain Salad – quinoa, kamut and barley with eggplant and carrot
  • Mock Tuna Salad – tempeh, cabbage, onion, celery and nori in a creamy dressing
  • Picante Potatoes – with seasonal vegetables, paprika and lime

To order click here. For newsletter sign up, click here.

Menu for March 17.DaveHeader

Produce and grains purchased locally at New Pioneer Food Co-op, Echollective Farm, Organic Greens and Grinnell Heritage Farm

Four Square Meals – March 3

This slideshow requires JavaScript.


Available for pick up Tuesday March 3.

  • Sweet ‘n’ Sour Tofu – marinated with seasonal vegetable in sweet and sour sauce
  • Hawkeye Rice – curried basmati and black rice with seasonal vegetable
  • Mahabharata Dal – spiced black eyed peas and seasonal vegetable
  • Chinese Parsley Pilaf – brown rice and jade pearl rice with seasonal vegetable, cilantro and lemon
  • Tempeh Harissa – spicy tempeh and seasonal vegetable and spicy North African sauce
  • North Country Pilaf – Barley, faro and rye with seasonal vegetable and spices
  • Subterranean Stew – black beans with seasonal vegetable
  • Aloo Timatar Sonf – potato and mixed greens in tomato-fennel glaze

To order click here. For newsletter sign up, click here.

Menu for March 10.DaveHeader

Produce and grains purchased locally at New Pioneer Food Co-op, Echollective Farm, Organic Greens and Grinnell Heritage Farm

Recipe – Groundnut Stew

KitchenVegDaveAn old Red Avocado recipe from an African recipe originally found by Derek and much adapted over the years. Great warm to your bones food.

Note – T=tablespoon, t=teaspoon, c=cup

4 T oil
1 inch cinnamon stick, whole
½ t whole cumin seeds
5-10 cloves garlic, peeled and minced
1 large onion, peeled and diced
1 leek, washed (see below) and roughly chopped
3 sweet potatoes, peeled, diced 1 inch
1 celeriac, peeled and diced, ¾ inch
2-4 carrots, rinsed, diced, 1 inch
1 can diced or crushed tomato
1-2 inches ginger, peeled and finely grated
1 t cumin
1 t coriander
¾ t turmeric
1 t paprikaIAVegSqr
Handful spinach
Large pinch sugar
¾ c peanut butter
1 t salt, or to taste
½ a bunch of cilantro, finely chopped
1-4 T fresh lime juice

Add oil to wide, heavy bottomed pot and heat to medium-high. Add cinnamon and whole cumin seed. Heat for a few seconds (it should bubble at edges). Add garlic and fry until golden, add diced onions and stir often, coating all with oil. After 5 minutes (still stirring often, at lively heat), add the leeks and stir thoroughly again.

After five minutes or so add sweet potatoes, celeriac and carrot. Stir. Add tomatoes and water to just cover vegetables. Stir in ginger. Turn heat up high, partially cover pot.

Meanwhile mix 1 t cumin, 1 t coriander, 1 t paprika and¾ t turmeric. And this spice mixture and stir. Re-cover pot and bring to a boil. When it boils, stir and turn heat down to low and cover completely. Cook until vegetables are soft, 30-45 minutes.

Ladle out 1-2 c cooking liquid and add 1 c peanut butter off the heat and whisk until smooth.  Add peanut butter mixture to pot and stir.

Add salt, chopped cilantro and lime juice to taste, off heat.

Four Square Meals – February 17

This slideshow requires JavaScript.


Available for pick up Tuesday February 17.

  • Fandango Stew – pinto beans, napa cabbage and jalapeno
  • Mushroom Pullao – basmati rice and quinoa with criminis, ginger and garam masala
  • Tofu Zeera – marinated tofu and carrots in roasted cumin sauce
  • Gujerati Pilaf – brown jasmine rice, kamut and seasonal vegetables with brown mustard seed
  • Chole – garbanzos in a rich, spiced sauce with root vegetables
  • Potato Salad – with red cabbage, sweet corn and celery
  • Forest Spirit – seitan and mushroom in roasted garlic-leek sauce
  • Days Go By Salad – Faro, green & black rice with baby greens, caramelized onions and garlic

To order click here. For newsletter sign up, click here.

Menu for Feb 17.DaveHeader

Produce and grains purchased locally at New Pioneer Food Co-op, Echollective Farm, Organic Greens and Grinnell Heritage Farm

Valentine’s Day from Four Square Meals

If you are looking to avoid the elbow bumping and non-intimacy of a restaurant on Valentine’s Day, have a look at our 4-course feature, available for pick up or delivery to enjoy at home by the fire…

???????????????????????????????Canapés – sliced bread with toppings: fried shallot-gold beet and curried white bean
Coconut Corn Soup – creamy and slightly spicyCoco
Tempeh Cutlet Zeera – breaded marinated tempeh in a rich creamy roasted cumin sauce
Persian Rose Pilaf – aromatic basmati rice, amaranth and seasonal vegetable infused with sumac and rose petal essence
Herbed Ragout – carrot, red beet and baby greens with tarragon
Sweet Potato Sorbet???????????????????????????????with berry jam