Soba Noodle Soup with Vegetables

Soba (そば or 蕎麦 "buckwheat") are thin Japanese noodles made from buckwheat flour, usually gluten-free, but look for "100% buckwheat noodles" (十割そば /jūwari soba) [brands like: Eden Foods, King Soba, or Lotus Foods]

The noodles are eaten in cold salads (ざるサラダ zaru soba) or hot soups with mushrooms (きのこそば kinoko soba), meat (肉そば niku soba), or vegetables...

野菜そば

/yasai soba/

Severs 2

1 Tbs. (15 ml) soy sauce, gluten-free liquid aminos or tamari 

1 Tbs. (15 ml) sesame oil

3 Tbs. (18 g) chopped organic garlic

2 Tbs. (12 g) organic chopped ginger 

1/2 tsp. (1 g) dried red pepper flakes

4 sliced organic shiitake mushrooms

organic bok choy with leaves, chopped

4 cups (960 ml) organic vegetable stock

7 ounces (175 g) soba noodles, cooked and rinsed

1 organic baby bok choy, cut lengthwise into 6 pieces

diced organic onion

1/2 cup (65 g) organic green onions

3/4 cup (95 g) sliced diagonally organic carrots 

1/2 organic lime

1 tsp. (5 ml) rice vinegar or mirin

toasted sesame seeds

1 piece kelp (昆布 kombu) 10 g, 4x4 inches/10x10 cm soak in 3 cups (720 ml) of water for at least 30 minutes

i /long e/

一 /ichi/ 1. Place the sheet kelp and water into a saucepan. Bring to boil, remove the kelp.

二 /ni/ 2. In a soup pot on low heat, add the sesame oil and sauté the garlic, onions, and ginger about 2 minutes.

三 /san/ 3. Add the red pepper flakes and sauté for at least 3 minutes.

四 /shi/ 4. Stir in the mushrooms and cook for 2 minutes.

五 /go/ 5. Stir in 1/4 cup (60 ml) vegetable stock.

六 /roku/ 6. Add the tamari/soy sauce/liquid amino and simmer for a few minutes.

 七 /shichi/ 7. Add rest of the stock and the vegetables. Bring to a boil, cover, and simmer about 8 minutes.

 八 /hachi/ 8. In two bowls, add the noodles, vegetables, and kelp. 

 九 /kyuu/ 9. When the soup is warmed, pour into the bowls and sprinkle with sesame seeds.

 十 /juu/ 10.

We have a lot of soup recipes for you to try: https://veggiefernandezs.blogspot.com/search/label/soups

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Roast Some Kale

You probably never thought about roasting kale. I sauté it with liquid aminos or soy sauce. But roasting it, takes on a whole new texture and flavor.

Kale provides vitamins K, A, and C, promotes bone health, immune function, and skin health. The high fiber and potassium helps manage blood pressure and lowering cholesterol. There are many ways to enjoy this green vegetable. Roasting is a start.

Bite of history: Kale originated in Eastern Mediterranean and Asia Minor regions. It was cultivated back in 2000 BCE as a wild, leafy, old form of cabbage. It was a staple in ancient Greece and Rome before it speeded to Europe and the rest of world. In the 19th century, Russian traders introduced Russian kale to Canada and the U.S. 

Ψήστε λίγο λαχανίδα (Greek)

/psistr ligo lacanída/

(Roast some kale)

Assa brassicam viridem (Latin)

(Roast green cabbage)

Serves 6

Preheat the oven to 400ºF (200ºC)

rack in upper-middle position

2 Tbs. (30 g) organic tahini

2 Tbs. (15 ml) organic lemon juice

1 tsp. (5 g) organic lemon zest

3 Tbs. (35 ml) olive oil

2 minced organic garlic

bunch of organic kale, cut roughly

sliced organic shallot(s)/green onions

sesame and coriander seeds

1. Whisk tahini, lemon juice, 2 Tbs. (30 ml) water, 1 Tbs. oil, and half the garlic.

2. Place the kale in a bowl.

3. Drizzle with 2 Tbs. (30 ml) oil.

4. Add the rest of the garlic and lemon zest.

5. Mix and set for a few minutes.

6. Toss in the shallots/green onions.

7. Spread the kale on a baking sheet.

8. Bake for about 5 minutes, until the leaves start to stream and edges are crisp.

9. Remove and toss with two spoons.

10. Return to the oven and roast another 5-10 minutes.

11. Add to a serving bowl, drizzle with tahini sauce and sprinkle seeds over the top.

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Korean Tofu

Though tofu originated in China nearly 2 000 years, it has found its way into many East Asian and Southeast Asian cuisines. Benjamin Franklin was the first American to mention "Towfu" in a letter in 1770 while visiting London. The first tofu company in the U.S. was in 1878. But, it was not well known until middle of the 20th century. 

Korean tofu is marinated in various spices and varies from family to family.

두부 (Korean)

/dubu/

1 package of organic, firm tofu

3 Tbs. (45 ml) soy sauce or gluten-free liquid aminos

4 Tbs. (60 ml) water

garlic minced (to taste)

1 Tbs. (6 g) paprika and for more heat, cayenne pepper 

1 Tbs. (15 g) organic honey

1 Tbs. (15 ml) sesame oil

organic green onions, chopped

sesame seeds

일 /il/ 1. Press the tofu with heavy object for 15 minutes to release the water or heat in the microwave for 4 minutes.

이 /ee/ 2. Cut into small squares.

삼 /sam/ 3. Fry in the oil until it turns brown.

사 /sa/ 4. Whisk: soy sauce/liquid aminos, water, garlic, spices,and honey.

오 /oh/ 5. Pour the sauce over the tofu.

육 /yook/ 6. Garnish with green onions and sesame seeds.

칠 /chil/ 7. Serve as a side dish.

Here are many more tofu dishes: 

https://veggiefernandezs.blogspot.com/search/label/tofu

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Georgian Leeks with Walnut Pâté

Clean the leeks (leek: Old English lēac "onion") very well. Separate the leeks and soak in a bowl of cold water for at least 10 minutes. They can be boiled, fried, or eaten raw. Even the ancient Egyptians enjoyed the "onion" flavor of leeks. The ancient Romans preferred them over garlic or onions. In Georgia, people will head into the forest during spring to pick fresh leeks. They have many recipes; this paired with paste sounds interesting and quick to make for a side dish.

პრასი (Georgian)

/prasi/

3 1/2 cups (400 g) sliced organic leeks, green and white parts

3 Tbs. (45 g) organic lightly toasted walnuts, or choice of nut you prefer 

2 Tbs. (30 ml) water

1/4 cup (30 g) organic tahini

1 Tbs. (15 g) chopped coriander, cilantro, and/or parsley

mint leaves

optional: red chili pepper

ერთი /erti / ა 1. Bring water to a boil.

ორი /ori / ბ 2. Add the leeks and boil for 5 minutes.

სამი /sami /  გ 3. Drain, save the water for another dishes (eg. soup or broth).

ოთხი /otkhi / დ 4. Let the leeks cool.

ხუთი /khuti / ე 5. Mix the nuts and tahini with water.

ექვსი /ekvsi / ვ 6. Add the spice(s).

შვიდი /shvidi /  ზ 7. Stir the paste into the leeks.

რვა /rva /  ჱ 8. Optional pinch of chili flakes and garnish with mint leaves.

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Bread Dipping Oil

 So, company arrives at the door. Quick, make a simple appetizer with a touch of Italian flavor.

Makes over a cups (240 ml)

Double the ingredients if needed.

1/2 cup (120 ml) olive oil

1/3 cups (80 ml) balsamic vinegar

1 minced organic garlic

1/3 cups (45 g) (dairy-free) grated cheese 

dried herbs: (use what you like)

• Italian seasoning
• oregano
• basil
• thyme
• rosemary

optional:

• sun-dried tomatoes
• chopped olives
• parsley
• 1 tsp. (2 g) red pepper flakes

uno 1. Mix all the ingredients.

due 2. Serve warm (gluten-free) bread.

Buon appetito con l'antipasto!

Enjoy the appetizers!

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