Description
So, you just finished making your own homemade Greek yogurt and liquid whey, but you don't know what to do with it. Well what if you just...put it back together again?
I'm using my liquid whey to soak and cook some dried navy beans, and adding the homemade yogurt into some sauteed spinach with paneer to make it creamy and higher in protein.
Finally, I'm combining together the cooked beans, creamy spinach, a can of crushed tomatoes to make some sort of odd hybrid between Saag Paneer and chili.
I'm using my liquid whey to soak and cook some dried navy beans, and adding the homemade yogurt into some sauteed spinach with paneer to make it creamy and higher in protein.
Finally, I'm combining together the cooked beans, creamy spinach, a can of crushed tomatoes to make some sort of odd hybrid between Saag Paneer and chili.
Time
Prep Time:
15 minutes
Rest Time:
8 hours
Cook Time:
16 hours
Total Time:
24 hours
15 minutes
Cost
Total Cost:
Cost per Serving:
$1.92
Ingredients
Serving(s)
Yogurt & Liquid Whey
- 8 cup Skim milk
- 1/2 cup Plain nonfat greek yogurt
- 1/2 tbsp Salt
Beans
- 1 lb Dried beans
- 1 tbsp Salt
Spinach
- 2 lb Frozen spinach, thawed
- 8 oz Paneer
- 6 tbsp Minced garlic
- 1/4 cup Chili powder
- 2 tbsp Cumin, ground
- 1 tbsp Potassium Chloride
- 1 tsp Black pepper, ground
Tomatoes
- 28 oz can Crushed tomatoes
Lemon juice
- 1/4 cup Lemon juice
Instructions
Cook Mode Off: Prevents screen dimming
- 7 am Saturday
Check out my guide for homemade Greek yogurt and liquid whey. You will end up with a variable amount of homemade yogurt (~600 - 1,100 g) and liquid whey (800 - 1,300 g) depending on the heat in your slow cooker.
Add salt to the yogurt, and set aside. - 7 am Sunday
Add dried beans and salt to a large bowl with 5 cups (1,200 g) of liquid. Use all the liquid whey you have, and supplement the rest with water. Cover, and refrigerate for 8 hours so the beans can soak. - 3 pm Sunday
Transfer beans and their soaking liquid to a large slow cooker. Cover and cook on low for 8 hours, or until the beans are tender and most of the water has been absorbed.
Cut your paneer into small cubes, and add to a large non-stick pan over medium heat with frozen spinach. Cover and cook for about 10 minutes, or until the spinach is lightly browned and slightly sticking to the pan. Season with minced garlic, chili powder, cumin, potassium, and black pepper. Add in all your yogurt, and mix until fully combined. Transfer to a glass container, and store in the fridge. - 11 pm Sunday
When the beans are done cooking, add in your cooked spinach mixture along with crushed tomatoes. Cover and cook on low overnight, about 8 hours. - 7 am Monday
Remove from the heat, and finish with lemon juice. Evenly divide into 8 servings, about 500 g each.
Notes
- Since I put salt in both the yogurt and the brine for the beans, I've opted for potassium chloride (aka Nu-Salt or sodium-free salt) since there was already quite a lot of salt in this dish.
- I've used skim milk to make my homemade yogurt & liquid whey, but you can also use whole milk.
Nutrition Facts
------------------------------------------
Total Fat: 9.2g (12 %)
Saturated Fat: 4.4g (22 %)
Sodium: 1786mg (78 %)
Total Carbohydrate: 66.0g (24 %)
Fiber: 15.7g (56 %)
Net Carbs: 50.3g
Total Sugar: 20.2g
Protein: 35.8g (72 %)
------------------------------------------
------------------------------------------
Vitamin B12: 1.96mcg (82 %)
Vitamin D: 2.99mcg (15 %)
------------------------------------------
Calcium: 728mg (56 %)
Iron: 9.7mg (54 %)
Magnesium: 233mg (56 %)
Potassium: 3130mg (67 %)
:
:
------------------------------------------
:
------------------------------------------
33.5
:
22.4
------------------------------------------
:
8.6
------------------------------------------
Sources of Inspiration
This post may contain affiliate links