Fall is whispering in my ear…

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root veggies, vegetarian

School just started back and we are all looking at the fall calendars and scheming and scheduling. Pretty soon, we will start talking about holiday parties (eek). BUT, not to wander to that just yet. This is (nearly) the harvest season, and root veggies are on my mind.

One of my favorite meals is a simply roasted chicken and what a great way to roast veggies alongside the bird, to collect juices, and become carmelized.  We usually think of the usual root veggies, like carrots, potatoes, but there are so many more to consider. There are several types of root vegetables: the taproot and the tuberous root, and their sister, the bulb root vegetable.

Taproot vegetables grow downward. A center forms from which other roots sprout. Think of it like tendrils. Often times, the top is plucked, but the root stays in the ground. The plant may sustain many harvests, but then the root system becomes old and yields less fruit. Typical taproot vegetables are beets, carrots, dandelion, parsley, parsnips, radish, rutabaga, salsify, and turnips.

The Tuberous root vegetables grow more near to the soil’s surface. With tuberous plants, underground plants form and not only grow vegetables, but the core plant continues to grow and can therefore last through winter, and for a long time. Good examples of tuberous root vegetables are potatoes, sweet potato, ginger, and yam.

Ah, but there’s more! There are also bulb root vegetables. These grow underground, and are grown on the underside of the stem of the plant. The leaves of the plant serve as nutrition during dormancy. Examples of bulb root vegetables are garlic, onion, shallot, and fennel.

So, think outside the box with root veggies. Next time you roast a chicken, put some new kinds of root vegetables in the roasting pan. Hello, Fall!

 

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Soul Soup…

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dinner, heat pot, liquid stock, red lentils, vegetarian

When I was young and going out on my own, my mother advised me to always have certain ingredients in my pantry and fridge. “Even when you don’t have two nickels to rub together, you will still have something that is hearty, healthy, and soulful,” she would say. Since then, nearly 25 years ago, I have always had onion, celery, carrot, and lentils in my pantry.

Now that I am older and wiser, I now make what I call “Soul Soup” nearly weekly, but I tweak it each time, so that it’s a little different. I serve with some kind of bread on the side. I like that it’s more of a stew than a soup, chunky and hardy. It will keep in the fridge and after a long and taxing weekday, it settles in the stomach and readies you for a good sleep. Here is my basic recipe. Sometimes, I add a little curry, use red instead of green lentils, add bacon or sausage, fresh herbs, pesto, chiles, chimichurri, cold cucumber for garnish. I invite you to create your own soul soup, to feed your friends, family, or aging parents. It costs next to nothing to make, but the heart that makes is what gives it soul.

Soul Soup

1 onion, diced

2 stems celery, diced

1 large or 2 small carrots, diced

1- 14 oz. can tomatoes (I like fire-roasted)

1 cup red or green lentils

8 cups stock (chicken/beef/veggie stock or water)

olive oil

Optional: bacon, sausage, herbs, garlic, bay leaf, old rind of parmesan cheese, squashes of all types, pesto, and/or anything else you think would be good.

In a big soup pot (dutch oven), heat pot over medium high heat. Add olive oil, diced onion, carrot, and celery. Cook until onion is soft and transparent 10-12 minutes. Add can of tomatoes and turn up heat to high. Add the lentils and liquid (stock or water). Stir well. Bring to a near boil (surface of soup starts to agitate), then turn to medium-low. Cover. If using red lentils, cook for about 20 minutes. If using green lentils, cook for about 30 minutes (then check as may need a little more time). Green lentils should be whole, but soft to the tooth. Red lentils tend to fall apart, since they are smaller and will therefore render a thicker soup.

Let me know how you make out. Add this to your weekly regime. Your family will love it. It’s a great way to get good veggies into your kids if they are hard to please. Your stomach and soul will thank you.

Mangia!

Photo courtesy of epicurious.com, my favorite site for food knowledge-base, menus, and recipes.

Hooked on Quinoa…

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champagne vinegar, cucumber and tomato salad, cup quinoa, martha rose shulman, vegetarian

It’s too hot to eat anything warm after a long day at work. With it so hot out, I have started to make salads that are easy to make, keep in the refrigerator, low in the bad stuff, high in the good stuff, and easy on the purse. Quinoa is an amazing grain (pronounce it “keen-wa”).

While it is considered a whole-grain, it is actually a seed. It takes very little time to cook (similar to rice). It’s very high in protein and amino-acids, as well as gluten-free. It will absorb any flavor you add to it and will keep several days in the refrigerator. To cook, use 1 part quinoa to 2 parts liquid. In 1/3 cup of this prepared wonder-grain there are 160 calories, 2.5 grams of fat, 3 grams of fiber and 6 grams of protein (no, really).

Here is a great recipe that I just made courtesy of the NY Times, via Martha Rose Shulman, who writes wonderful cook books on the Mediterranean diet.

Spicy Quinoa, Cucumber, and Tomato Salad

1 cup quinoa

3 cups water

salt to taste

2 cups diced cucumber

1 small red onion, finely minced

2 cups finely diced tomatoes

1 – 2 jalapeno peppers or to taste, finely chopped

½ cup chopped cilantro, plus more for garnish

2 tablespoons fresh lime juice

1 tablespoon red wine or champagne vinegar

3 tablespoons extra virgin olive oil

1 avocado sliced, for garnish

1. Bring the 3 cups water to a boil in a medium saucepan. Add salt (1/2 to 3/4 teaspoon) and the quinoa. Bring back to a boil, and reduce the heat to low. Cover and simmer 15 minutes or until the quinoa is tender and translucent; each grain should have a little thread. Drain off the water in the pan through a strainer, and return the quinoa to the pan. Cover the pan with a clean dish towel, replace the lid and allow to sit for 10 minutes. If making for the freezer, uncover and allow to cool, then place in plastic bags. Flatten the bags and seal.

2. Meanwhile, place the finely diced cucumber in a colander, and sprinkle with salt. Toss and allow to sit for 15 minutes. Rinse the cucumber with cold water, and drain on paper towels. If using the onion, place in a bowl and cover with cold water. Let sit for five minutes, then drain, rinse with cold water and drain on paper towels (this reduces the pungent onion flavor).

3. Combine the tomatoes, chiles, cilantro, vinegar, lime juice and olive oil in a bowl. Add the cucumber and onion, season to taste with salt, and add the quinoa and cilantro. Toss together, and taste and adjust seasonings. Serve garnished with sliced avocado and cilantro sprigs.

Yield: Serves six.

Advance preparation: The quinoa freezes well, and the assembled salad will keep for a day in the refrigerator. The leftovers will be good for a couple of days.

Nutritional information per serving: 236 calories; 14 grams fat; 2 grams saturated fat; 0 milligrams cholesterol; 25 grams carbohydrates; 5 grams dietary fiber; 12 milligrams sodium (does not include salt added during cooking); 6 grams protein

Martha Rose Shulman can be reached at martha-rose-shulman.com.