Miz Chef

Cooking Up a Healthy Life


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Vegetable-Bean Stew with Spaghetti Squash

Very often, my stews and chilis are built on whatever produce is in season and available at the farmers’ markets. I’ll be honest—I don’t get everything at farmers’ markets. I’d be constantly broke. But I’ll find one or two or three items that are in season, sometimes only briefly, and that look particularly good. In this case, I had some gorgeous greens from a couple of bunches of beets, beautiful red onions, and bright, fresh out-of-the-ground carrots. I gathered a few more vegetables and assembled this stew.

But the beautiful thing about vegetable stew is that it’s wide open to ingredients. You can use whatever vegetables you like, whatever beans you like, and whatever herbs and spices you like. Or omit any of those things.

I had the good fortune of having several cloves of garlic in the refrigerator that I had pan roasted. I chopped those up and added them. If you want to add an extra depth of flavor, you can pan roast a few cloves before you begin the stew.

Vegetable-Bean Stew with Spaghetti Squash

1 small spaghetti squash
2 teaspoons olive oil
1 cup chopped red onion
3 to 5 garlic cloves, chopped
2 tablespoons tomato paste
¼ cup red wine, broth, or water
2 cups chopped green pepper
2 cups chopped, seeded tomatoes
1 ½ cups chopped carrots
4 cups vegetable broth or water
3 cups beans of your choice (such as Great Northern, pinto, cannellini, etc.)
4 cups (cleaned) chopped greens (such as beet greens, kale, chard, etc.)
1 teaspoon kosher salt*
Freshly ground black pepper to taste
¼ cup freshly chopped herbs of your choice (basil, parsley, oregano, thyme, etc.)

Preheat the oven to 400 degrees F. Split the spaghetti squash in half lengthwise and scoop out the seeds and strings from the center. Place the halves face down on a baking sheet. Roast until the tip of a knife goes through the flesh easily, about 20 to 30 minutes. Remove them from the oven. When they’re cool enough to handle, use a fork to scrape out the flesh. Place it in a bowl and set it aside.Heat the oil in a large pot. Add the onion and sauté until translucent, about 3 o 4 minutes. Add the garlic and sauté until fragrant, 1 to 2 minutes.Add the tomato paste and stir it in until it’s well blended. Cook the mixture, stirring occasionally, for 2 to 3 minutes. When the bottom of the pot starts to get dark streaks, pour in the wine and stir it in. Scrape up the dark bits from the bottom of the pot.Add the green pepper, tomatoes, and carrots. Stir and cook 5 minutes. Pour in the broth and bring it to a boil. Lower the heat to medium-low and simmer, partially covered, until the vegetables are tender but still firm, about 10 to 13 minutes. Add the beans, greens, salt, and black pepper. Stir and cook another 5 minutes, or until the greens are tender. Stir in the herbs. Taste for seasoning and adjust, if necessary.*Salting is best done in stages. Add a little bit of salt whenever you add a new ingredient. This gives each item a chance to absorb the salt, and it builds layers of flavor. This kind of instruction is difficult to impart in a recipe, but I have faith in you, my dearest readers.

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Green Tea Noodle Soup

I found green tea noodles the other day and wanted to immediately try them. Green and slender, they not only looked pretty in the package, but I imagined that they would look very appetizing cooked. And I was right. The pale green of the cooked noodles makes for a striking and unique-looking dish. Unlike many noodles made with products other than flour, you can actually taste the green tea in these. It’s sutble, but eaten without other ingredients to mask it, it’s definitely there. While it’s not the best way to cosume green tea, it is another way to benefit, even if just a little, from green tea’s antitoxin properties.Another ingredient in this dish is ume vinegar is a Japanese vinegar made from umeboshi plums. Umeboshi are pickled and are considered an amazing preventative and curative for various ailments, including fatigue and digestive issues, and eliminates toxins from the body. Ume vinegar gives the soup a sweet-sour fruity note. If you can’t find ume vinegar, simply omit it—you don’t have to substitute anything.

Enjoy!

Green Tea Noodle Soup

Makes 6 to 8 servings.

2 bunches scallions, sliced (white and light green; dark set aside)
2 teaspoons oil
1 cup finely diced carrot 10 oz. green tea noodles
2 cups shredded cabbage
½ teaspoon kosher salt
8 cups vegetable broth
8 oz. green beans, chopped
1 ½ cups shelled edamame
10 oz. green tea noodles
1 teaspoon ume vinegar
1 tablespoon tamari, shoyu, or soy sauce
1 teaspoon sesame oil

Slice the white and light green parts of the scallions and set aside in a small bowl. Slice the dark part of the scallions and set aside in another small bowl.

In a medium-large soup pot, heat the oil over medium heat. Add the white/light green scallions and sauté until softened, 1 to 2 minutes.Add the carrot, cabbage, and salt, and sauté until softened, about 5 to 7 minutes.Pour in the broth and bring to a boil. Add the string beans and edamame. Cook until tender, about 8 minutes.Add the noodles and cook until tender, about 8 to 10 minutes. Stir in the shoyu and sesame oil.Divide the soup among serving bowls and sprinkle green scallion over the top. Serve hot. If you like your soup with more liquid, add more broth or less noodles.


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Celery Root Bisque with Oats

 

Celery root, also known as celeriac or knob celery, is one of those vegetables that confounds many people. What is it? Is it really the root of the celery plant? What do you do with it? What does it taste like?

Celery root is related to celery, but it’s a different variety. Whereas celery is cultivated for its stalks and leaves, celeriac is cultivated for the root. Its flavor is definitely celery-like, only deeper and earthier. It’s kind of off-putting in its appearance—big, bulbous, knobby, and usually dirt-encrusted—and is not used as commonly as other root vegetables. But like so many overlooked vegetables, it’s rising in popularity.

As to what you can do with it, many things. You roast them, saute them, gratinee them, use them in soups and stews, and, as in this recipe below, puree them for a smooth, silky bisque.

Celery root bisque is often thickened with potatoes, but I’ve chosen instead to use oats, a trick I learned in culinary school. Oats not only increases the soups nutrition factor, but also makes it less starchy.

Speaking of nutrition, celery root contains vitamin C, vitamin K,  vitamin B-6, potassium, phosphorus, and fiber. It’s been shown to be beneficial for bone health, heart health, and lowering the risk of diabetes.

Enjoy!

Celery Root Bisque with Oats

Makes 6 to 8 servings.

2 large celery root knobs
2 tablespoons olive oil
4 cups chopped celery
½ cup chopped shallots
1 tablespoon kosher salt
5 cups vegetable broth
1/3 cup rolled oats
½ cup parsley*
2 tablespoons fresh thyme*
Freshly ground pepper to taste

*Don’t worry about chopping the herbs or if you have some stems. They’re going to be pureed.

Peel the celery root with a knife or vegetable peeler. Cut up the roots into cubes (you should get about 10 cups). Heat the oil in a large soup pot or Dutch oven. Add the celery and shallots and ½ teaspoon of the salt and sauté until softened, about 5 or 6 minutes.Add the celery root and 1 teaspoon salt and stir. Pour in the broth and add oats. Bring to a boil; lower the heat to medium-low, and simmer, covered, until the celery root is tender, about 40 minutes. Stir occasionally.Stir in the parsley and thyme and remaining salt.Transfer the soup in batches to a blender and puree until smooth. Pour each batch into a bowl. When all the batches are in the bowl, stir it to blend. Add pepper and stir. Taste the soup for seasoning and add more salt and pepper, if desired.If you’ve made the soup ahead of time, pour it back into the pot and heat gently over medium-low heat before serving.

Keep it stored covered in the refrigerator up to 5 days.

 


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Butternut-Kale Soup

So, after I made Butternut-Black Bean Tacos last week, I had some butternut squash left over. There were many things I could have done with it, but after finding a beautiful head of kale, I decided to make butternut and kale soup.

This soup is packed with nutrients and it’s just plain delicious. Enjoy. Continue reading


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Easy Spaghetti Squash Chili

img_6245A few months ago I did a blog where I offered a recipe using spaghetti squash. Some people commented to me that they were glad I had done that because they never quite knew what to do with spaghetti squash.

Spaghetti squash can be used in many different ways. This week I decided to use it in a chili. And because spaghetti squash is a fast-cooking squash (about 15 minutes in a steamer), I made the entire recipe a quick-and-easy chili. You can throw this together in less than an hour.

Enjoy.

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Tuscan Kale-Bean Soup with Fregola

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Tuscan Kale

Tuscan kale is a beautiful specimen of the kale family. The leaves are long and dainty looking, and look really pretty in a garden. But like standard kale, the leaves are hearty and the stems tough. Thick stems should be cut off and the leaves need to cook for a substantial amount of time (versus greens such s spinach or chard, which cook down in a few minutes).

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Homemade Veggie Stock Infographic

Hi there. It was homemade vegetable stock day here at Chez Roberti, so I wanted to offer a quick and easy way to make your own. Just follow along on the infographic below and you’ll be all set.

A note on salt: Traditionally, salt is not used in stock because it’s supposed to act as a base to support other flavors. By not adding salt, you control the salt content in a recipe later on. However, if you’re going to use this stock as a basic soup broth, you can add some kosher salt, if you want.

Soup Stock Infographic