Recipes with Julie Van Rosendaal: Regrowing veggies from kitchen scraps

Food prices are no joke these days. As produce remains pricey, it makes sense to stretch every bit as far as we can. We talked about a few ways to do that on the Calgary Eyeopener this week.

One way to stretch those kitchen scraps is to encourage new growth from the ends of your green onions, leeks and garlic, and even root veggies like lettuce and celery.

Green onions and leeks are easy — save the bottom inch, with the roots intact, and set it in a small glass of water (without submerging). New green shoots will start to grow.

You can slice the tops off of root veggies like carrots, beets, parsnips and radishes and sit them in a dish of water, and they'll sprout new greens out the top. Or slice a couple inches off the bottom of a bunch of celery or fennel and place in water (again, don't submerge them) and they'll grow new shoots out the middle.

East Coast food blogger and cookbook author Aimee Wimbush-Bourque has a great post on her website about regrowing scraps — a project she initially started with her daughter.

• Bookmark cbc.ca/juliesrecipes to keep up with all of Julie Van Rosendaal's dishes.

You won't get a ton, of course … a small but steady supply for on your sandwiches, to use as a garnish (carrot tops are like parsley) or to add to stir-fries, fried rice, falafel and pakoras and such.

You can also turn seeds into sprouts: soak quinoa, peas, chickpeas, lentils, mung beans, alfalfa, fenugreek, sunflower or broccoli seeds in a large jar with enough water to cover them by a couple inches. Cover with a piece of cheesecloth or a mesh lid (or invert a sieve over top) and let them soak for about 12 hours.

Drain off the soaking liquid, then rinse and drain twice a day, and in two to four days, you should have sprouts!

I like to tip the jar on its side — or even on an angle on a folded tea towel — to give them more space. Once they fully sprout, keep them in the fridge and wash before using.

Pakoras

Pakoras are delicious and a great way to use all kinds of veggie bits.

My go-to veggies are cabbage, cauliflower, Brussels sprouts, cilantro, green onion, beet greens, potato … but anything goes!

Ingredients

• Any combination of fresh veggies — cabbage, cauliflower, Brussels sprouts, cilantro, green onion, beet greens, potato — thinly sliced or grated
• Salt
• Chana (chickpea) flour
• Spices (cumin, turmeric, chili powder, garam masala or a curry blend)
• Baking soda or powder (optional)
• Canola or other neutral oil, for frying

Put your veggies (any quantity, depending how many pakoras you want to make) into a bowl and sprinkle generously with salt.

Toss with tongs or your hands and let sit for about 20 minutes to draw some of the moisture out.

Shake some chana flour over the veggies (I use about ½ cup per three to four cups of veggies) along with some spices and a big pinch (¼-½ tsp) baking soda or powder and toss to combine.

LISTEN | Julie Van Rosendaal explains how to make the most out of your food scraps:

There may be enough moisture to turn the flour into a thick batter — just enough to hold the veggies together in small clumps. If not, add a bit of water, a couple spoonfuls at a time, just until it does.

Heat an inch or two of oil in a heavy, shallow pot until it's hot but not smoking — a scrap of bread (or some pakora batter) should sizzle when dipped in, and if you have a thermometer, aim for 350 to 375 F.

Drop the veggie mixture in small spoonfuls into the oil and cook about three to five at a time, without crowding the pan (too many may stick together or may cool down your oil), turning as needed until deep golden.

Transfer to a paper towel-lined plate to drain and serve hot.

Makes: As many as you like.