Tunisian Fusion (Sweet Potato-Rice Stew)

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Kari's Tunisian Fusion (Sweet Potato-Rice Stew)
Serves 4-6

This recipe was inspired by Mary McDougall's Tunisian Sweet Potato Stew and my craving for congee.  Rich, tomato-y sauce is thickened by brown rice, long-cooked in large amounts of water.  

1 onion, chopped
1 jalapeno, seeded and quartered (or more, if desired)
4 cloves garlic, minced
2 tsp minced ginger
2 tsp ground cumin
1/2 tsp ground coriander
1/4 tps red pepper flakes
1/2 tsp ground cinnamon
1/2 cup brown basmati rice
water (about 15 cups total)
2 vegetable bouillon cubes (I used Rapunzel vegan no-salt cubes)
1 (14.5 ounce) can no-salt diced tomatoes
1 (8 ounce) can no-salt tomato sauce
3 cups chopped Napa cabbage (or regular green cabbage)
1 cup cut green beans (I used frozen)
2 medium sweet potatoes, peeled and cut in small chunks
1 (14.5 ounce) can chickpeas, rinsed and drained
3 Tbsp peanut butter
1 1/2 tsp kosher salt, or to taste
1/4 cup raisins
1 Tbsp each chopped fresh parsley and cilantro

In a large pot, saute onion, adding water as necessary to prevent burning, until onion is golden brown.  Add garlic, ginger and jalapeno; saute a couple minutes.  Add cumin, ground coriander, pepper flakes and cinnamon; cook and stir 1 minute. 

Add 8 cups water and vegetable bouillon; bring to a boil and stir in rice.  Cook uncovered over med-high heat for 45 minutes, stirring occasionally. 

Add 4 cups boiling water and continue cooking 30 more minutes, stirring occasionally.

Add tomatoes, tomato sauce, green beans, cabbage, sweet potatoes, chickpeas, and 3 more cups boiling water.  Cook over medium heat 30 minutes, stirring occasionally.

Add peanut butter, salt, and raisins.  Reduce heat to simmer, cover, and cook 30 minutes.

Stir in cilantro and parsley.

Serve with favorite flatbread or over cooked grains or couscous. 

Lentil Soup with Collard Greens

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I made this soup in the pressure cooker, but you can make it in a regular pot if you prefer. 





Kari's Lentil Soup with Collard Greens

1 cup brown lentils, rinsed well

1 cup chopped onion

2 ribs celery w/leaves, chopped

1 cup chopped carrots

4 cloves garlic, minced

1 Tbsp Mirin

3/4 tsp thyme

1/2 tsp basil

1 tsp parsley flakes

1/2 tsp smoked paprika

1 bay leaf

pinch cayenne

few twists fresh ground black pepper

2 Rapunzel vegetable bouillon cubes (no salt added)

2 Tbsp double concentrate tomato paste

6 cups water

14 oz can collard greens (no salt)

1/2 tsp salt, or to taste

Chop and add veggies as you go. In pressure cooker, saute onion, celery, carrot, and garlic. Add water as necessary to prevent burning.

When vegetables are richly colored and softened, add mirin to deglaze pan.

Add thyme, basil, parsley flakes, paprika, cayenne, black pepper, bay leaf, bouillon cubes, and tomato paste. Cook and stir a minute or so, then add water. Bring to a boil, cover, and bring pan to pressure. Cook 5 minutes at pressure.

Use quick release method to bring down pressure. Add collard greens; bring soup to a high simmer and cook 10 minutes or until lentils are as soft as desired. Add salt to taste.



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Kari's Creamy Great Northern Bean Soup

1 pound Great Northern Beans, soaked

1 1/2 cup chopped onion

1 cup chopped celery

1 cup chopped carrots

1 small bulb garlic, separated into cloves, peeled and minced

Freshly ground black pepper

8 cups water, divided

4 tsp Better Than Bouillon No Chicken Base (or vegetable bouillon)

1 tsp smoked paprika

Heat pressure cooker over medium-high. Saute onion with water until tender. Add celery and carrot; saute until softened, adding water if necessary to prevent burning. Add garlic and black pepper; saute 1 minute until garlic is fragrant.

Add beans and 6 cups water. Seal cooker and bring to pressure. Cook at pressure 8 minutes. Remove from heat and let pressure drop naturally.

Remove 1 cup beans and mash.

Add 2 cups water, bouillon base, and mashed beans to soup. Simmer 20 minutes until flavors meld. Adjust seasonings to taste.





Vegetable Congee

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This is my very first congee!  Congee is a comfort food that goes by many names in different countries.  There are many versions and variations.  Change up the vegetables and spices or omit them altogether.  Make it thick or thin, spicy or not, whatever you choose.  You're the boss.  You are only limited by your imagination.

Kari's Vegetable Congee

(makes approximately 10 cups)

This is a comfort food that you can eat for breakfast, lunch or dinner. To me, the flavor and texture of this particular version are like a cross between cream of broccoli and egg drop soups, though it contains no eggs or cream.

3/4 cup jasmine rice, well rinsed

8 cups water

1 rib celery, minced

1 carrot, peeled and minced

5 button mushrooms, chopped

6 broccoli florets, chopped

5 cauliflower florets, chopped

2 cups boiling water

1 Tbsp Better Than Bouillon No Chicken Base

1 Tbsp tamari

1/4 tsp granulated garlic

1 scallion, thinly sliced

Place rinsed rice, celery, and carrot into rice cooker. Add water to 6 cup mark. (This is 8 cups of water in my rice cooker.)  Cook approximately 40 minutes, stirring occasionally. Tilt the lid so congee doesn't foam up and out of the rice cooker.

Stir in bouillon base, garlic, tamari, mushrooms, cauliflower and broccoli, and add 2 cups hot water. Replace lid, tilted, and cook 15 minutes, stirring occasionally.

Stir in scallions. Serve.

Note: I made this in a rice cooker, but you can make it in a pot on the stove top if you prefer. I have a very simple rice cooker with two settings, cook and warm. Some rice cookers have a congee setting.

Cajun Cabbage and Blackeye Pea Stew

Kari's Cajun Cabbage and Blackeye Pea Stew (Makes 8 cups)

1/4 cup White Whole Wheat flour

1 large onion, diced ( 1 1/2 cups)

1 green bell pepper, diced (1 cup)

2 ribs celery, sliced thin (1 cup)

3 small tomatoes, chopped (3/4 cup)

6 cloves garlic, minced

1/2 medium cabbage, chopped (8 cups)

4 cups water

1 vegetable bouillon cube*

1 (15.5 ounce) can Blackeye Peas, rinsed and drained

Spices:

3 bay leaves

1 1/2 tsp kosher salt

1 tsp dry thyme

2 tsp parsley flakes

1/2 tsp dry basil

1/2 tsp dry oregano

1/2 tsp fresh ground black pepper

1/8 tsp cayenne pepper

1/8 tsp onion powder

1/8 tsp smoked paprika

1/8 tsp ground cumin

In a small dry skillet over medium heat, toast the flour, stirring constantly, about 10 minutes until it's light brown in color. Don't let it burn. Remove from pan and set aside.

Combine spices in a small bowl and set aside.

In a large heavy pot sprayed with cooking spray, saute onion, bell pepper and celery over medium to medium-high heat until vegetables are softened and beginning to brown. Add water by tablespoon as needed to prevent burning.

Add tomatoes. Cook and stir 2 or 3 minutes. Add garlic and cook an additional minute or two.

Add flour and spices. Cook and stir 2 minutes.

Gradually add 2 cups of the water, stirring to make a gravy. Then add remaining 2 cups water and vegetable bouillon. Turn heat to high and bring to boil.

Add cabbage, then add blackeye peas. Reduce heat to medium-low, cover and simmer 30 minutes, stirring midway through.

Serve plain or with rice or another grain or with potatoes or cornbread.

Note: You might like to add additional vegetables such as kernal corn, okra, green beans or zucchini to your stew. For a spicier stew, increase the amount of cayenne or sprinkle your serving with hot sauce.

*You could substitute vegetable broth/stock for the water and eliminate the bouillon cube, if desired.

Nutrition (per 1 cup): 103 calories, 1g fat, 20g carb., 5g protein, 5.7g fiber, 636mg sodium

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Veggie Udon Soup

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Here's another favorite soup. This recipe is adapted from McDougall's Vegetable Udon Soup. You can find the McDougall recipe in his newsletter archives, December 2008. All of Dr. McDougall's newsletters have lowfat vegan recipes. Most are Mary McDougall's recipes.

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Kari's Veggie Udon Soup -- serves 4 to 6
(adapted from McDougall)

8 cups vegetable broth, unsalted
1/4 cup soy sauce
1 tsp minced ginger
3 cloves garlic, minced
1 medium onion, halved and sliced thin
1 portabella mushroom, black gills removed, sliced bite-size
6 white button mushrooms, sliced
1 carrot, peeled, sliced thin
3 lg heads baby bok choy, sliced
5 Napa cabbage leaves, sliced thin
3 (7-ounce) pkgs fresh precooked Udon noodles
6 ounced pressed tofu, cubed 1/2-inch pieces (optional)

In large pot, bring vegetable broth, soy sauce, ginger and garlic to a boil. Add onion, mushroom, carrots, bok choy, and cabbage. Simmer 3 to 5 minutes. Add Udon noodles and tofu cubes. Simmer 3 to 4 more minutes, separating noodles with a spoon as they cook. Serve.

Note: You can vary the mushrooms according to what you prefer or what's available. I often use shitake and oyster mushrooms. If fresh noodles aren't available, you can precook dry Udon or another noodle/pasta, drain, and then add to soup as directed. You can vary the vegetables according to your tastes and what's available. McDougall's version uses 1 bunch scallions instead of onion and adds 1 cup snow peas. It uses oyster and enoki mushrooms and calls for less greens (only 1 cup each) than I've used here. It also uses less Udon noodles (12 ounces).

Portuguese Kale Soup

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Portuguese Kale Soup is one of my favorites soups and a great way to use kale. Once upon a time, I'd make this soup using hot Italian sausage and slivered pepperoni. Now, I use a spice blend to get that peppery favor. I used a Morningstar Farms vegetarian Italian sausage link in this soup, but you can use anything you prefer or omit it altogether. There are many good vegan sausage recipes to be found on the internet. Just google "vegan sausage recipe." Typically the sausage recipes make four sausages, and you can store them in the freezer to have available later.

Kari's Portuguese Kale Soup

1 vegetarian or vegan sausage, sliced thin (optional)
1 large onion, quartered and sliced thin
2 stalks celery, sliced thin
1 1/2 Tbsp minced garlic
1 1/2 tsp Kari's Pepperoni Spice Blend (recipe follows)
6 cups chopped kale (packed)
6 cups water
1 1/2 Tbsp Better Than Bouillon No Chicken flavor
5 medium red potatoes, peeled, halved, and sliced thin
1 can (15.5 ounce) dark red kidney beans, rinsed and drained

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In Dutch oven sprayed with cooking spray, brown vegetarian sausage; remove and set aside.

Add onion to pan along with a few tablespoons of water. Saute about 8 minutes until translucent, adding more water as necessary.

Add celery and garlic; saute 5 minutes.

Add 2 1/2 teaspoons of pepperoni spice blend; cook 1 minute.

Add 6 cups water and bouillon; bring to simmer. Add kale; cover and simmer over medium-low 10 minutes.

Add potato; simmer 10 minutes, until potatoes are tender.

Add kidney beans and sausage. Simmer 5 minutes until heated through. Adjust seasoning to taste.

Kari's Pepperoni Spice Blend (Salt Free)
makes scant 2 Tbsp

1 Tbsp Hungarian sweet paprika
1 tsp smoked paprika
1/4 tsp cayenne
1/4 tsp dry mustard
1/2 tsp garlic powder
1/4 tsp ground fennel seed
1/4 tsp turbinado sugar
1/8 tsp anise seed

Mix to combine. Store leftovers in airtight container.

Is that Mulligatawny Soup?

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Mulligatawny is an Anglo-Indian soup. The name translated from Tamil, Millagu Thanni, means pepper water. There are numerous variations. I made this version using the pressure cooker, but you can make it in a regular pot. It is fairly spicy.

Kari's Mulligatawny Soup

serves 5-6

1/2 Tbsp oil
1 tsp black mustard seeds
1/2 tsp cumin seeds
2 Tbsp urad dal (black gram skinned-split), rinsed and dried
1 tsp minced fresh gingerroot
4 cloves garlic, minced
1 large onion, chopped (1 1/2 cups)
3 large carrots, diced (1 1/2 cups)
2 stalks celery, diced (1 cup)
1 medium sweet potato, diced (approx 2 cups)
2 Tbsp Madras Curry Powder
1 Tbsp Sambal Oelek (more or less to taste)
4 cups water
2 vegetable bouillon cubes
1/2 cup mango chutney
1/2 small cauliflower, chopped (approx 2 cups)
1 16-ounce can Chickpeas, rinsed and drained
1/2 cup frozen peas
Cooked Basmati Rice

In pressure cooker, heat oil over medium. Add mustard and cumin seeds, cover the pan to prevent splatter, and cook just until seeds stop popping. Add urad dal; cook, stirring constantly, until golden. Add ginger and garlic; cook and stir 1 minute. Add onion, carrot, celery, and sweet potato. Add Sambal Oelek and curry powder. Cook and stir a couple minutes. Add 4 cups water and vegetable bouillon. Stir well. Secure lid on pressure cooker, bring to pressure and cook 4 minutes. Turn off heat and let rest 1 minute, then use rapid release method to release pressure. Remove 1 cup of veggies with some broth to a separate container and mash, or puree in blender, then return it to the pot. Add chutney, cauliflower, and chickpeas. Simmer 15 minutes, or until cauliflower is tender. Add peas and cook a minute to heat through. Adjust seasonings, adding salt if necessary. Serve soup with rice, as desired.

Soyrizo Posole

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Posole is a Mexican soup, traditionally made with pork and hominy, that is served with various condiments such as shredded cabbage, cilantro, chopped onion, lime, and fried corn tortilla strips. You'll find that there are red, green, and white versions of posole (the colors of the Mexican flag). This recipe is for a meatless red posole made with Soyrizo.

Kari's Soyrizo Posole

water, as needed
1 onion, chopped
1 serrano chile, seeded and minced
3 cloves garlic, minced
1/2 pkg Soyrizo (meatless soy chorizo sausage)
1/2 red bell pepper, chopped
1 tsp ground cumin
1 tsp ground coriander
1/2 Tbsp mild chili powder
1/4 tsp Mexican oregano
1 14.5-ounce can diced fire-roasted tomatoes
5 cups vegetable broth (5 cup water + 2 veg bouillon cubes)
1 29-ounce can hominy, rinsed and drained
1 15-ounce can pinto beans, rinsed and drained
2 small zucchini, halved lengthwise and sliced

Garnishes: shredded cabbage, diced white or green onion, chopped cilantro, toasted or fried tortilla strips, chiles, sliced radishes, lime wedges

In pot, saute onion in 2-3 Tbsp water over medium-high heat 5 minutes. Add serrano pepper and garlic. Stir. Add soyrizo; cook and stir several minutes. Add water as necessary, scraping bits from bottom of pan. Add red bell pepper; cook and stir a few minutes. Add cumin, coriander, chili powder, and Mexican oregano; cook and stir to toast spices. Add tomatoes and vegetable broth. Bring to simmer. Add hominy. Simmer on med-low for 45 minutes. Add pinto beans and zucchini. You can also add more water, if thinner broth is desired. Simmer 15-20 minutes on low til zucchini is tender. Adjust seasoning to taste.

Ladle in bowls and top with desired garnishes.

Serves 4-6

Soup of the Day: Minestrone

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Kari's Minestrone

1 onion, diced
2 stalks celery, sliced
2 small or 1 large carrot, peeled and sliced
1/4 small cabbage, cut in thin shreds (about 2 cups)
1/2 green bell pepper, diced
3-4 cloves garlic, minced
1 (14.5 oz)can diced tomatoes
2 bay leaves
1/2 tsp dried thyme
1/8 tsp dried oregano
black pepper
7 cups veg broth (or water and bouillon cubes)
2 small zucchini, diced
1 can white beans, or other bean, rinsed and drained
1 cup mini Farfalle, or other small pasta
1/2 cup peas

In large soup pot, saute onion, celery, carrot, cabbage, bell pepper, and garlic in water. When vegetables soften, add tomatoes, bay leaves, thyme, oregano, and several grinds of black pepper. Add vegetable broth (or water and bouillon) and simmer for 20 minutes. Add zucchini, beans, and pasta. Simmer 7-10 minutes. Test pasta. When tender, stir in peas. Heat through. Adjust seasonings to taste. Add more broth or water if soup seems too thick and you want more broth. Serve with crusty bread.

You can add other vegetables, depending on what you have available. Toss in some green beans or corn or spinach or parsley or whatever you like.

Easy Chili

Sometimes ya gotta have chili. Yesterday was one of those days. I almost always have ingredients for this chili, or a variation of it, in my pantry.

This chili has excellent flavor, but is not overly hot. Just a nice tingle. If you want a hotter version, you could use a hot chili powder or add jalapenos or serrano peppers or other chile peppers or crushed red pepper flakes or use tomatoes with chiles instead of plain tomatoes. Whatever floats your boat.

Kari's Easy Chili

1 medium onion, diced
1 large green bell pepper, diced
4 cloves garlic, minced
1/2 tsp Mexican oregano, crushed
1 tsp ground cumin
2 tsp mild chili powder
black pepper
1 can (14.5 oz) diced tomatoes
1 can (8 oz) tomato sauce
2 cups water
2 cans (15 oz) chili beans (these are pinto beans in chili gravy)
1 can (15 oz) kidney beans, rinsed and drained
1 tsp Better Than Bouillon No Beef Base
1 cup Morningstar Farms Grillers Crumbles

In large pot, saute onion and bell pepper in a little water until soft. Add garlic and saute a couple minutes longer. Add water as necessary, if the vegetables get too dry. Add oregano, cumin, chili pepper, and black pepper. Cook and stir a couple minutes. Add tomatoes, stirring to scrape bits from bottom of pan. Add tomato sauce, water, chili beans, and kidney beans. Stir in Better Than Bouillon and Grillers crumbles. Simmer 30 minutes. Adjust seasonings if necessary.

A Simple Cabbage, Potato, and Butter Bean Soup

I love cabbage in soup. I had a chunk of cabbage begging to be used, so deciding how to use it wasn't too difficult. Here's what I came up with.


Kari's Simple Cabbage, Potato, and Butter Bean Soup

1 medium onion, diced
1 large carrot, peeled and sliced
2 stalks celery, diced
2 cloves garlic, minced
3 or 4 cups chopped cabbage
7 cups water
3 or 4 tsp Better Than Bouillon vegetable base
a few twists of fresh ground black pepper
a big pinch of dried basil
4 medium potatoes, halved lengthwise and sliced
1 can butter beans, rinsed and drained
1/4 cup frozen peas

In a nonstick soup pot, saute onion, celery, and carrot in a little water until soft. Add garlic and cook until fragrant. Add water and bouillon, pepper, and basil. Bring to a boil. Add cabbage. Reduce heat, partially cover, and simmer 30 minutes. Add potatoes and simmer 15 minutes. Add butter beans and simmer a few minutes more. Stir peas in at end to heat through.

Serve with crusty bread...or Fritos. Use 'em like croutons. Mmmmmm.

Vegetable Barley Soup & Spiral Rolls

This was dinner one night last week.

The soup contained onion, celery, carrot, red bell pepper, portobello mushrooms, a splash of mirin, homemade vegetable stock, water and Better Than Bouillon No Beef flavor paste, fresh thyme, barley, and peas.

I made the rolls with (reduced fat) foccacia dough made in the bread machine. I patted/rolled it into a rectangle and then brushed it with a mixture of melted margarine, garlic powder, and a bit of dried oregano. Then I rolled it up like a jelly roll, pinched the seam, and cut into twelve pieces which I then placed in a muffin pan to rise and bake. I was surprised at how nice they turned out.