Low Energy Meals. This recipe is part of my Cooking Without Heat Series with EON.
As salad season approaches, I like to take advantage of the fair-weather by preparing meals without heat – saving energy and eating al fresco! A salad is so much more than iceberg lettuce, tomato and cucumber, a salad can be a satiating, simple and low-impact meal and a great way to feed a crowd with little effort. This series redefines what a salad is and explores cooking without heat, using acid (citrus and vinegar), fermentation and salt to ‘cook’ ingredients.
This series will teach you how to make low impact recipes that are great for summer nights, garden parties and informal social occasions.
Fermentation ‘cooks’ ingredients without heat saving energy whilst making them more nutritious and rich in beneficial probiotic bacteria.
Sauerkraut is traditionally made with cabbage, however any vegetable can be sliced or grated and made in the same way. Beetroot is delicious fermented in this way. The juice becomes deep purple creating a wonderful probiotic tincture that paints the yoghurt in this dish a beautiful magenta as it merges with the olive oil.
If you’re fortunate enough to find fresh beetroots with the leaves still attached, don’t throw them away. Saute the leaves and stalks like rainbow chard, with garlic and olive oil or use in place of other leafy greens.
To make the fermented beetroots
To make the beetroots, yoghurt, chickpeas and za’atar salad
To make the fermented beetroots. Wash then grate the beetroots with the skins on. Season generously with salt, then mix well. Using a rolling pin or muddler, bruise the beetroot, massaging the salt into it until the juices begin to run. Taste and adjust the seasoning if necessary, it should taste a little salty and well seasoned, but delicious and perfectly edible.
Now pack the beetroot into one large or several smaller jars, pushing it down firmly as you go with the pin or muddler. When the jars are full, squash down. The liquid should rise above the beetroot, if it doesn’t add a drop of filtered water and pinch of salt, making sure the liquid is above the beetroot. Place a lid loosely on the jar or jars and leave at room temperature for a minimum of three days. When it begins to bubble and tastes slightly acidic and funky it is ready! At this point you can either continue to ferment at room temperature for months or even a year or put it in the fridge to halt the fermentation.
To make the beetroots, yoghurt, chickpeas and za’atar salad. Spread the yoghurt onto two serving plates with the back of a spoon. Top each plate with half a tin of chickpeas, drizzle with olive oil, add three to four heaped tablespoons of fermented beetroot and some of their juice. Finish with a sprinkle of za’atar to taste and the chopped parsley and stalks.
Enjoy with optional crudités or and bread.
By TOM HUNT
Tom's manifesto, 'Root to Fruit' demonstrates how we can all become part of the solution, supporting a delicious, biodiverse and regenerative food system, giving us the skills and knowledge to shop, eat and cook sustainably, whilst eating healthier, better-tasting food for no extra cost.
Join the sustainable food movement
Join the sustainable food movement