Phronesis · the public house
The menu
33 things on the board, across 8 courses. Everything is vegan.
Below the menu is the kitchen it comes out of — 6 complete meals you can cook at home, 6 ferments
with their real times and temperatures, the whole larder, and the pairs that complete each other.
Dips — on the house
Hummusplain, olive oil, warm bread on request
freeSumac Yogurt Dipcoconut yogurt, nutritional yeast, sumac, tangy
freeVegan Ranchnewcashew base, dill, garlic, chives
freeBrown Sauce Delightnewtamarind, dates, vinegar, spice — in the spirit of a British brown sauce
freeTo Start
Spiced Chickpeassmoked paprika, lemon, sesame oil, mustard, Bragg's coconut aminos, dill, warm
$7Mushroom Skewerscharred, tamari-glazed
$9Cayenne Cauliflower●●○charred florets, cayenne-lime, crisp
$8Edamame Stringsjulienned edamame, sesame, chili — or shredded radish, your call
$8Spiced Tamari Tofupressed tofu, tamari, five-spice
$9Wakame Saladthe stringy kind — sesame, rice vinegar, chili
$7Stacked Roasted Norilayered sheets, sesame & chili between each, sea salt
$6Yuca Chipsfried cassava, pub vinegar, maca dust (optional), vegan-fermented kimchi on the side — no fish sauce
$8Crispy Pita Rollcucumber, vegan tzatziki (coconut yogurt), crisped tight — hummus free on the side
$7Whole Berry Croutonscracked sumac, tart — or blueberry, sweet — torn bread, olive oil, crisp
$6Green Tofu — the house dish
Green Tofu, softhemp curd, nutritional yeast, spirulina — soft-set, honest about it
$12Green Tofu, bakedsame curd, baked first so it holds
$13Supertofugreen tofu + algae DHA/EPA, dulse iodine (lab-dosed), turmeric & pepper, lichen D3
$17Tofu Delightnewturmeric, coconut oil, ginger, hemp hearts, Bragg's coconut aminos, apple cider vinegar, dill, cayenne — the house marinade
$13Main
Ground Greens Bowlgrains, greens, tahini, sumac, a low simple thing
$15One Small Returnlentil stew, slow — name it, eat it, mark it
$14Sloppy Steaksseared seitan strips, sloppy-joe sauce, torn bread — messy on purpose
$16Seaweed Burgerblack bean & mushroom patty, nori, house sauce, bun
$14Seaweed Sandwichnori layers — green tofu, avocado, pickled radish between each
$13Rice Delightnewkimchi fried rice, soft tofu, green onion, shiitake, a balsamic finish
$14Side
Steamed Ricejasmine — or brown rice
$2Crispy Friessea salt, sumac yogurt dip on the side
$5Quick Slawcabbage, sesame, lime
$4Platters — for the table
Steam Plattersteamed dumplings, bao, bok choy, tamari-ginger dip — shareable
$19To Finish
Pom Delightpomegranate, turkish-delight style, rosewater, dusted
$8To Drink
The Droneone spirit, vortex aerated — same note, breathing through motion instead of volume
$10House Cidervegan-fined, dry
$8Pomegranate Pairtwo glasses — sparkling pom, and tart pom-lime — drink both
$11Double Pom Delight — combothe Pomegranate Pair, plus a Pom Delight on the side
$17
The kitchen behind it
The rest of this page is generated from source rather than written beside it,
so it cannot drift. The pairings are computed from amino-acid figures, not chosen by taste.
At home — 6 complete meals
Cheap and fast, and each one complete on its own — a grain with a legume, or
soy, which needs no partner. The cheapest is about a dollar a serving.
Rice & beansgrain + legume
1 cup cooked brown rice · 1 cup black beans, rinsed · ½ onion · 2 cloves garlic · 1 tsp cumin · juice of 1 lime · salt · cilantro
Sauté onion and garlic till soft, add beans, cumin, and a splash of water; simmer 5 minutes. Fold into the rice, finish with lime and cilantro. ~15g protein, about a dollar a serving.
Chickpea smash on toastlegume + grain + seed
1 can chickpeas · 2 tbsp tahini · juice of ½ lemon · salt · whole-grain bread
Fork-smash the chickpeas with tahini, lemon, and salt. Pile onto toast. Complete three ways over, in about five minutes.
Peanut noodlesgrain + legume
noodles · 2 tbsp peanut butter · 1 tbsp soy sauce · juice of ½ lime · hot water · anything green
Cook the noodles. Whisk peanut butter, soy sauce, lime, and a little hot water into a sauce; toss. Top with whatever green you have. Five minutes.
The everything bowlgrain + legume
microwave-pouch rice · 1 can black beans · frozen corn · salsa · hot sauce
Heat the rice, beans, and corn; pile in a bowl with salsa and hot sauce. The complete bowl, lazy mode — no cooking skill required.
Tofu scramblesoy — already complete
1 block firm tofu · ½ tsp turmeric · 2 tbsp nutritional yeast · salt · any vegetables
Crumble the tofu into a hot pan. Add turmeric for colour, nutritional yeast for a cheesy savour, salt, and any veg. Six minutes. Breakfast or dinner.
Lentil-tomato stewlegume — batch it
1 cup red lentils · 1 can tomato · 1 stock cube · 1 tsp cumin
Simmer everything together for 10 minutes. Makes four servings — tomorrow's lunch is already done. (Pair with bread or rice to round out the amino acids.)
The slow board — 6 ferments
Time is the ingredient. Priced in hours, days and months.
Koji40-48 hours
Brown rice, Koji spores (Aspergillus oryzae)
Mold Culture · 25-27°C (77-81°F) · Medium
Miso6-12 months
Soybeans, Koji (or koji rice), Sea salt, Water
Fermented Paste · 15-20°C (59-68°F) · Medium
Tempeh24 hours
Dried soybeans, Tempeh starter (Rhizopus), Vinegar
Soy Culture · 30-32°C (86-90°F) · Hard
Sauerkraut2-4 weeks
Cabbage, Sea salt (2% by weight)
Lactobacillus · 15-20°C (59-68°F) · Easy
Kimchi3-7 days (room temp), then refrigerate
Napa cabbage, Sea salt, Garlic, Ginger, Red chili flakes, Rice bran or flour
Lactobacillus · 18-22°C (64-72°F) · Easy
Sourdough Starter5-7 days (setup), then ongoing
Whole grain flour (rye, spelt, or wheat), Water
Wild Yeast · 20-24°C (68-75°F) · Easy
The larder — 23 sources
Everything the kitchen keeps, by group, heaviest protein first. Figures are per
100g; lysine and methionine are on a 0–10 scale, and the whole point of the next board is
putting a high one of each on the same plate.
legumes6
lysine-rich, methionine-light — the half that needs a grain or a seed
| | protein | lysine | methionine | fibre |
|---|
| lentils | 25g | 8 | 4 | 8g |
| peas | 25g | 8 | 4 | 7g |
| peanuts | 25g | 6 | 5 | 6g |
| chickpeas | 19g | 7 | 3 | 6g |
| black beans | 16g | 8 | 3 | 8g |
| pinto beans | 15g | 8 | 3 | 9g |
grains6
methionine-rich, lysine-light — the other half
| | protein | lysine | methionine | fibre |
|---|
| oats | 17g | 4 | 5 | 11g |
| quinoa | 14g | 8 | 5 | 3g |
| whole wheat | 14g | 4 | 5 | 7g |
| buckwheat | 12g | 6 | 5 | 10g |
| millet | 11g | 3 | 4 | 8g |
| brown rice | 3g | 3 | 5 | 2g |
seeds7
methionine-rich, and the densest fat and mineral load on the board
| | protein | lysine | methionine | fibre |
|---|
| hemp seeds | 31g | 7 | 6 | 1g |
| pumpkin seeds | 26g | 5 | 6 | 6g |
| sunflower seeds | 21g | 5 | 6 | 9g |
| almonds | 21g | 5 | 5 | 12g |
| flax seeds | 18g | 5 | 4 | 27g |
| cashews | 18g | 5 | 5 | 3g |
| sesame seeds | 17g | 5 | 6 | 9g |
soy3
complete on its own; the exception that needs no partner
| | protein | lysine | methionine | fibre |
|---|
| tempeh | 31g | 7 | 4 | 9g |
| tofu | 17g | 6 | 4 | 2g |
| edamame | 11g | 7 | 4 | 2g |
algae1
complete, and the highest protein by weight of anything here
| | protein | lysine | methionine | fibre |
|---|
| spirulina | 69g | 4 | 5 | 3g |
The plates — complementary pairs
A legume carries lysine and runs short on methionine; a grain or seed does the
reverse. Put them on one plate and the amino acid profile closes. These are the strongest
cross-group pairs in the table of 23 sources.
quinoa + sunflower seeds35.0g
grains with seeds · lysine 8 · methionine 6 · per 200g
hemp seeds + spirulina100.0g
seeds with algae · lysine 7 · methionine 6 · per 200g
lentils + sunflower seeds46.0g
legumes with seeds · lysine 8 · methionine 6 · per 200g
sunflower seeds + tempeh52.0g
seeds with soy · lysine 7 · methionine 6 · per 200g
33 on the menu; behind it 6 meals, 6 ferments and 23 sources.
Full method for every ferment is at
the fermentation guides, and the whole protein table — all
23 sources, with fibre and calories — is at
the protein table. The paper underneath the kitchen is
The Gut Has a Domain.