Marfigs' Munchies

Adventures in vegan eats and feats

Beany citrus zucchini {vegan MOFO}

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Today’s Vegan Mofo theme is pretty evil, because three things is ridiculously restrictive when there’s such a bounty of food to tempt a perpetually nibbly Marfigs. My three endless food supplies that I would choose if I were to be stranded on an island (imagining my nutritional needs have been met) are, for now at least, kidney beans, oranges and zucchini. 😀beanycitruszucchin5broccoliwebbeanycitruszucchini1It may seem like a strange combination, but I’ve honestly done stranger, and with the right spices it’s a pretty amazing and easy sort of go-to meal. I made one batch on Sunday morning for lunch and then was so delighted I immediately made another batch. It’s super filling and can be stuffed in wraps (lettuce or otherwise), added to pasta, pita breads…pretty much anything! Today’s lunch was a wrap and it was nom 🙂beanycitruszucchini

Ingredients (serves 1):

  • 1 orange or citrus fruit
  • 5 baby marrows, grated
  • 1/2 cup kidney beans
  • 2 tsp tahini
  • 2 tsp tabasco or hot sauce
  • 1 tsp liquid sweetener
  • 1 tsp blackberry jam or jam of choice
  • 2 tsp cinnamon
  • 2 tsp paprika
  • 2 TBSP dry parsley
  • 2 tsp fennel
  • 1 tsp black pepper
  • Optional: crushed nuts, dried cranberries, beet and sweet potato chips (YUM)
  • To serve: lettuce, wraps, pita, etc


  1. Mix together the tahini, tabasco, liquid sweetener or jam until smooth. Add a tsp or two of water if necessary to make it more liquid if your tahini is too thick.
  2. Spray and heat a non-stick pan to medium-high heat. Fry the orange slices on a side for a few minutes until browned then splash on the liquid mixture and cook for another minute before turning over the slices.
  3. Add the rest of the ingredients, mix and cook for five or so minutes, tossing the mixture about to prevent it sticking if necessary.
  4. Serve hot as desired.

beanycitruszucchin2Alas citrus season is coming to an end in South Africa, with much sadness on my part. When I had just become a vegetarian it was the one thing I would buy in bulk and munch on all day, to the point where I lay down thick hints left and right that they would make very acceptable birthday or holiday gifts. Kidney beans also featured on a daily basis since my cooking skills were limited to opening cans, but even now when I can make stuff from scratch they have the most gorgeous taste and texture that is very much unique and filling. Zucchini…well, I think I’ve posted enough zucchini box pictures (or my cats in the empty boxes) that I don’t need to convince anyone of how awesome they are. It’s something I only really discovered in the past few years and it baffles me to think I’ve missed out so many years of zucchini-munching!beanycitruszucchin3This dish is so easy but lovely that I was very nearly tempted to gloat at work today and be all “so what are you having for lunch?”, but my colleagues didn’t seem to pack anything so that would have been cruel :p I’m going to make a triple batch of this tomorrow and keep it on hand for the glorious, well-deserved long weekend that’s coming up, because it can either be munched as is or just jump into one’s otherwise boring lunch or dinner plans with sass.beanycitruszucchin4 beanycitruszucchin6So to finish up today’s post here are three of my favourite recipes with each of the ingredients (or their flavour).

Orange: Rustic orange opera cake (GF)rustictop1

Kidney beans: taco cornmeal pancakes (GF)tacobeanpileprofile

Zucchini: zucchini berry almond cobbler (GF)zucchinipanp

I’ve just eaten dinner and could eat everything in this post all over! Nom nom.

What are your “stranded island” foods?

Author: Marfigs

Ahoy, I’m Margaux! History teacher and freelance editor; wench to my Man-thing; volunteer at a cat shelter; and handmaiden to our kitsy cats, Gatsby, Freyja and Atlas. This blog is dedicated to vegan food, occasionally overthrown by pictures of foster kittens and other fluffy creatures. I love sharing ideas and recipes, so don't be shy: stop by and say hi!

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