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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Squash, Lentil, and Curry

It is a nice sweet curry dish. Any leftovers, reheating adds more favor. Serve with rice.

स्क्वैश, दाल, और करी (Hindi)

/skvaish, daal, aur mkaree/

Serves 4

2 cups (910 g) cooked organic butternut squash, cut into cubes

14 ounces (720 ml) organic coconut milk

1/4 cup (60 ml) organic peanut butter

3 Tbs. (45 ml) red curry paste

2 Tbs. (30 ml) soy sauce or gluten-free liquid aminos

2 tsp. (10 ml) avocado or olive oil

1 chopped organic onion

2 chopped organic carrots

3 chopped garlic coves

2 Tbs. (30 g) chopped ginge

1 1/2 cups (360 ml) organic (dairy-free) yogurt

1 cup (130 g) organic red lentils

chopped organic green onions

juice of 1 organic lime

एक /ek/ १ 1. In a blender, process squash, coconut milk, 3 cups (720 ml) water, peanut butter, curry paste, and soy sauce/liquid aminos.

दो /do/ २ 2. Heat the oil in a saucepan over medium heat.

तीन /teen/ ३ 3. Add onions and carrots for 5 minutes, stir.

चार /char/ ४ 4. Add garlic and ginger for a minute.

पांच /panch/ ५  5. Pour in the squash mixture, reduce to medium-low, bring to a simmer.

छ: /chay/ ६ 6. Stir in the curry and mix to become thick.

सात /sāth/ ७ 7. Stir in the yogurt and lime juice.

आठ /āt/ ८ 8. Top with cilantro/parsley and green onions.

Try some other 

Indian dishes: https://veggiefernandezs.blogspot.com/search/label/Indian

squash recipes: https://veggiefernandezs.blogspot.com/search/label/squashes

or

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

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Spicy Chicken and Sweet Potato Stew (Slow Cooker)

Sweet potato young shoots and leaves can be eaten as greens but not in this recipe. Sweet potatoes are only distantly related to the common potato! 

Yams are different vegetables, native to West Africa, South America and the Caribbean, Asia, and Oceania. While the sweet potato is native to tropical regions of the Americas, which include Hawai'i and Florida.

Serves 6

1 1/2 pounds (680 g) organic chicken thighs, cut into 1 1/2-inch (3,70 cm) pieces

2 organic sweet potatoes, cut into 1 1/2-inch pieces

1 can (14.5 ounces/625 g) organic stewed tomatoes, with the juice

1 chopped organic onion

3 minced garlic cloves or 3/4 tsp. (12 g) granulated garlic

1-inch (2,5 cm) chopped ginger or 1 1/4 tsp. (175 g) ginger

1/8-1/4 tsp. (18 g - 35 g) cayenne pepper or more to taste

2 1/2 cups (600 ml) organic chicken broth

1/4 cup (30 g) (dairy free) butter

1 brunch of organic spinach

organic toasted chopped almonds

chopped cilantro or parsley

2-3 spoonful of organic peanut butter

1. Add to the slower cooker: the chicken, sweet potatoes, tomatoes, onions, garlic, ginger, and cayenne pepper.

2. Add the broth, mix, cover and cook on low for 6-7 hours or on high for 3 hours.

3. If on low, switch to high. Use a ladle to remove 1/2 cup (120 ml) of the liquid. Set aside.

4. Stir in the spinach, cover and cook 15 minutes more.

5. Whisk the butter and peanut butter into the cooked liquid.

6. Stir it into the stew.

7. Serve with sprinkled almonds and cilantro/parsley.

Try some of the other stew recipes: https://veggiefernandezs.blogspot.com/search/label/Stews

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Spicy Peanut Sauce

Before surving to guests, check for any nut allergies! 

Serve over any of your favorite vegetable, meat, or tofu dishes.

Saus kacang pedas (Indonesian)

Makes over 1 cup (+240 ml)

4 tsp. (20 ml) olive oil

2 Tbs. (30 g) grated organic onion

4 minced garlic cloves

4 tsp. (8 g) chili powder

2 cups (260 g) organic peanut butter

soy sauce or dairy-free liquid aminos

2 Tbs. (30 g) honey

juice of 1 or 2 organic lemon*

satu 1. Heat the oil over medium heat.

dua 2. Sauté the onions, garlic, and chili powder for 2-3 minutes.

tiga 3. Add the peanut butter, a dash of soy sauce/liquid aminos, and honey.

empat 4. Stir and simmer over low heat for 5 minutes.

lima 5. Remove and stir in enough lemon juice* to your desire of thickness.

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Mango & Vegetable Rolls with Peanut Sauce

Easy to make: vegetables, herbs, noodles, and peanut sauce for dipping. Rice paper rolls are found in Japan, but peanut sauce is not. We like peanut sauce, so...

Serves 4-6

A. Peanut Sauce:

1/2 cup (125 g) organic peanut butter

1 Tbs. (15 ml) each: rice wine vinegar and sesame oil

2 Tbs. (30 ml) soy sauce or gluten-free liquid aminos

1 minced organic clove of garlic

2 tsp. (2 g) grated ginger

2 tsp. (10 ml) organic honey

juice of one organic lime, plus lime wedges

1/4 cup (60 ml) hot water

1. Whisk together the peanut butter, vinegar, oil, soy sauce/liquid aminos, garlic, ginger, honey, and lime juice until smooth and creamy.

2. Add the water and whisk again. 

 (a) If it is too thick, add more hot water, 1 Tbs. (15 ml) at a time.

B. Vegetable Rolls:

10 to 12 rice paper wrappers

1 medium organic, thinly sliced into strips, each:

• carrots
• mango
• avocado
• red bell pepper
• scallion
• cucumber

1 1/2 cup (280 g) cooked (gluten-free) thread noodles

fresh mint and cilantro/parsley

sesame seeds

1. Fill a shallow bowl or deep plate with hot water.

2. Dip the rice paper wrappers in the water for 15-30 minutes.

3. Shake off any excess water and place on a dry work surface.

4. On the bottom third of the wrapper, arrange a couple strips of: mango, carrots, bell pepper, cucumber, and avocado, a small handful of noodles, a sprinkle of scallion, a few mint leaves, and a small handful of cilantro/parsley.

5. Fold up the bottom edges slightly.

6. Then fold in the slides.

7. Roll very tightly and press firmly to seal the seam using a little warm water.

8. Repeat with the rest of the rolls.

9. Serve immediately.

10. Serve peanut sauce for dipping and garnish with lime wedges and a sprinkle of sesame seeds.

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Peanut Stew à la Senegal

This stew was either originated in Senegal or from Bambara tribe of Mali. Either way, anything with peanut butter tastes great! 

It is served with brown rice or pieces of baguette (without fork or spoon, just your right hand and baguette scoops) on a single plate for everyone or in a bowl

Mafè 

(Senegalese French)

Wolof is wildly spoken.

Serves 6-10

1/2 cup (130 g) organic creamy peanut butter

3 cups (720 ml) organic chicken stock

1 Tbs. (15 ml) olive oil

1 organic each: red onion and bell pepper, cut into 1-inch (2.5 cm) dice

4 minced organic garlic cloves

1 heaping Tbs. (+15 g) organic tomato paste

2 cups (400 g) organic diced tomatoes with liquid

1 Tbs. tamarind paste or substitute: organic lime juice/white wine or rice vinegar, mixed with equal parts of organic, light brown sugar

1 tsp. (5 ml) fish sauce

1 bay leaf

1 organic habanero chile, whole, stem on

1 organic sweet potato, cut as others = about 2 cups (280 g)

1 large organic carrot, cut as others = about 1 cup (140 g)

2 organic turnips or 1 large organic russet potato, cut as others, = about 1 cup/140 g

black pepper as needed

optional:

5 -7 organic whole okra pods

1 Tbs. (15 g) baobab (African) if you can fine it, substitute maca (Peruvian) or ginseng (Asian) powder

4 cups (80 g) organic spinach or baobab leaves if possible 

Wolof numbers:

been 1. Combine the peanut butter with 1 cup (240 ml) chicken stock, stir to make a smooth sauce.

ňaar 2. Sauté the onions and bell peppers with oil over medium high heat, about 3 minutes

nat 3. Add the garlic for 30 seconds.

neent 4. Add the tomato paste, stir to coast the vegetables, cook 3-4 minutes.

juroom 5. Add the diced tomatoes with their liquid. Stir the bottom of the pan to loosen any bits. Bring to simmer.

juroom been 6. Stir in the peanut sauce and 2 cups (480 ml) chicken stock.

juroom ňaar 7. Add the tamarind paste or its substitute, fish sauce, bay leaf, and habanero. 

juroom nat 8. Simmer on low heat about 30 minutes, covered. Stir frequently.

juroom neent 9. Add the sweet potatoes, turnips, and carrots. Season with black pepper and cook 12-15 minutes.

fukk 10. Remove the habanero. Discard or set aside to use as garnish.

fukk ak been 11. Add the okra and cook another 3 minutes until tender.

fukk ak ňaar 12. Sprinkle in the baobab powder or substitute, stir in the spinach.

fukk ak nat 13. Remove from the heat. 
 (a) If too thick, thin with up to 1 cup (240 ml) additional chicken stock.

fukk ak neet 14. Remove the bay leaf.

Leftovers? Use in a taco filling.

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Another Peanut Sauce but Spicier

Peanut sauces add a great taste to meats, vegetables, and tofu. Add a little spice to surprise any guest or family.

Makes 1/2 cup (100 g)

1/2 cup (100 g) smooth organic peanut butter

1 Tbs. (15 ml) each: Sriracha* sauce and hot water

1 tsp. (5 ml) soy sauce or gluten-free liquid aminos

1 tsp. (5 ml) olive oil or toasted sesame oil

optional: 1 tsp. (5 ml) organic lime juice

1. Combine peanut butter and hot water, stir.

2. Add Sriracha, soy sauce/liquid aminos, oil, and optional lime juice, stir.

*Siriracha substitutes: tabasco, harissa, chili paste, sambal, ...Try a different spice each time for even more spicy peanut sauces.

-modified PepperScale

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Peanut Noodles

Sounds strange! 

Serves 6 六

奇妙に聞こえる /kimyō ni kikoeru/

            noodles                                            and                                 peanut butter  

               麺 /men/                                        と /tō/                       ピーナッツバター

                                                                                                            /pīnattsubatā/

but very tasty!

それは非常においしい

/sore wa hijō ni oishī/

8 oz. (225 g) linguine noodles

1/3 cup (80 ml) low-fat organic peanut butter (creamy or chunky)

2 Tbs. (30 ml) low-sodium soy sauce (liquid aminos-gluten free)

1 1/2 Tbs. (22) ml rice wine vinegar

1/2 tsp. (2,5 ml) sugar

1 medium organic red bell pepper, cut into thin strips

3/4 cup (180 ml) chopped organic cucumber

3 green onions, sliced diagonally into 1/4-inch (65 mm) pieces (=1/4 cup/180 ml)

2 Tbs. (30 ml) chopped cilantro or parsley

chili paste: 

• (spicy) 1-2 tsp. (5-10 ml)
• (mild) 1 tsp. (5 ml)
• (not spicy) leave out
• (more spicy) add a dab at a time

4 lime wedges (optional)

一 Cook linguine according to package.

二 Combine peanut butter, 1/4 cup (60 ml) water, soy sauce, vinegar, (chili paste), and sugar in a large bowl; whisk until blended. If it is too thick, thin with a little water = consistency of cream.

三 Add linguine, bell pepper, cucumber, and green onions. Toss well. 

四 Serve in individual bowls for each person, sprinkled with cilantro or parsley.

五 Serve slices of lime wedges. (optional)

享受美食

/shiǎngshòu měishí/ 

Enjoy the food!

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Veggie Pasta

Too much meat, try this vegetarian pasta dish.

Pasta Vegetale (Italian)

Serves 4

(dairy-free) organic spaghetti
4 cups (800 g) organic bean sprouts
2 cups (400 g) thinly sliced organic snow peas
2 Tbs. (30 ml) each: soy sauce (gluten-free liquid amino) and sesame oil
1/4 cup (50 g) organic peanut or almond butter
1 Tbs. (15 ml) each: minced ginger and rice or cider vinegar
1 tsp. (4,5 g) organic brown sugar
1 minced organic scallion
1 minced garlic clove
2 tsp. (10 ml) Asian chili sauce
1 cup (200 g) grated organic carrots

1. Cook the spaghetti.
2. Just before the pasta is done, add the bean sprouts and snow peas. Cook for 30 minutes, the drain.
3. Return the pasta, sprouts, and snow peas to the pot and toss with the sesame oil.
4. In a bowl, whisk the peanut/almond putter, soy sauce/liquid amino, vinegar, sugar, scallion, ginger, garlic, and chili sauce with 2 Tbs. (30 ml) of water.
5. Toss the sauce with the spaghetti dish and added carrots.

 

snow peas plant

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Thai Coconut Curry Chicken and Tofu

Chicken + tofu = protein-packed dish. Forget the take out or restaurant, prepare at home tonight!

ไก่กะทิแกงและเต้าหู้

/kị̀ kathi kæng læa têāh̄ū̂/

Serves 6

8 ounces (225 g) extra-firm organic tofu

3 cups (600 g) cooked rice

1 Tbs. (15 ml) each: olive or coconut oil and grated ginger

1 peeled and sliced onion

6 organic peeled and sliced carrots

2 peeled and grated organic bell peppers

2 peeled and grated cloves of garlic or more to taste

1/2 pound (225 g) organic boneless, skinless chicken, cut into cubes 

14 1/2 ounces (1 3/4 cups) (430 ml) organic chicken or vegetable broth

1/4 cup (50 g) organic creamy peanut butter

2 Tbs. (30 ml) tamari or gluten-free soy sauce/liquid aminos

2 Tbs. (30 ml) organic maple syrup and red curry paste

2 cups (400 g) organic kale or spinach

optional garnishes: cilantro, chopped green onions, hot sauce, chopped peanuts, and/or chopped parsley 

1. Press out the water in the tofu for at least 30 minutes.

2. Dice and set aside.

3. Cook the rice according to directions.

4. Warm the oil over medium heat in a pot.

5. Add the onions, carrots,bell peppers, garlic and ginger. Cook, stir for 4-6 minutes.

6. Add the chicken and broth, bring to a simmer, cook for 8-10 minutes, until the chicken is cooked through and no longer pink inside.

7. Add the coconut milk, peanut butter, Tamara, curry paste, syrup to a glass heat-safe bowl.

8. Warm for 30 second in the microwave and stir to combine.

9. Stir into the vegetable mixture.

10. Gently stir into tofu and kale.

11. Serve over cooked rice.

12. Place the garnishes in small bowls at the table to serve on top.

-modified delicious living.com

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