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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Coconut Cream Sauce with Roasted Red Pepper

 The sauce pairs well with any food. 

(Arabic) صلصة كريمة جوز الهند مع الفلفل الأحمر المشوي

/salsat karimat jawz alhind mae alfilfil al'ahmar almashwii/

Makes about 2 1/3 cups (355 ml) 

12 ounce (340 g) jar of fire-roasted red bell peppers, drained

1/2 cup (120 ml) organic coconut cream

1/4 cup (60 ml) organic vegetable stock/broth

2 Tbs. (30 ml) organic tomato paste

1 tsp. (5 ml) organic maple syrup

1 minced organic garlic

1 tsp. (4 g) each: cinnamon, Himalayan salt, black pepper, allspice, and nutmeg 

~Arabic (standard)~

وا حد /waah-heet/ ١ 1. Place all the ingredients in a blender.

إثنان /eth-naan/ ٢ 2. Place in a sauce pan and cook over medium heat until bubbly, about 5 minutes.

ثلاثة /theh-la-theh/ ٣ 3. Cover, set aside and keep warm.

أربعة /ahr-uh-bah-ah/ ٤ 4. Serve the warm sauce over any Middle Eastern dish that does not have a sauce, example meat, kebabs, couscous, fish, vegetables, etc.

Try some other 

Middle Eastern dishes: https://veggiefernandezs.blogspot.com/search/label/Middle%20Eastern

or other 

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

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Lentil and Mushroom Shepherd's Pie

Shepherd's pie (British English: cottage pie) is usually cooked with beef, lamb, or veal and topped with mashed potato* then bake. It became popular in the 18th century. Minus the meat and add lentils for a vegetarian dish. It can be frozen and reheated it.

Hachis parmentier aux lentilles et champignons (French)

Serves 9

or a lot of leftovers

Preheat the oven to 350F (175C)

4 Tbs. (60 ml) olive oil

1 cup (130 g) organic lentils

2 tsp. (10 g) each organic: miso and tomato paste

1 tsp. (5 ml) Worcestershire sauce

2 cups (480 ml) organic vegetable stock/broth

2 crushed organic garlic cloves

1/4 cup (60 ml) white wine

6 organic sweet or regular potatoes, cubed (= about 8 cups/1.040 g)

2 tsp. (4 g) thyme

3 Tbs., (18 g) diced sage

optional spices:

• garlic powder
• mustard powder
• black pepper
• parsley 
• pinch or two cinnamon 
• pinch or two nutmeg

1 1/2 cups (195 g) chopped organic onions

1/2 cup (65 g) or more each organic, diced: mushrooms and celery

optional vegetables:

• turnips
• rutabaga
• parsnips
• peas
• leeks
• corn

un 1. Sauté the onions, celery (optionals vegetables: peas and/or corn) in 2 Tbs. (30 ml) of oil or more if needed,  for about 3-5 minutes over medium heat.

deux 2. Stir in the lentils. Increase the heat.

trois 3. Add the miso, tomato paste, Worcestershire sauce and stock/broth.

quatre 4. Cover and bring to a boil.

cinq 5. Reduce the heat to medium-hight and simmer for 10 minutes.

six 6. Add the vegetables. Cook about 10-20 minutes until the lentils are sold with some liquid still in the pan.

sept 7. Sauté the mushrooms (optional turnips, rutabaga, parsnips, and/or  leeks) in 1 Tbs. (15 ml) or more if needed oil on high heat.

huit 8. Add the garlic, thyme, and any optional spices except sage. Stir for a few minutes on medium heat. Remove.

neuf 9. De-glaze the pan with the wine and scraping any brown bits from the bottom.

dix 10.  Stir the mushroom mixture with the lentils.

onze 11. Spoon the lentil-mushroom mixture into a 9 x 14 inch (23 x 35 cm) casserole dish.

douze 12. Bring a pot of water to a boil.

treize 13. Add the potatoes and a pinch of sea salt. Boil for 10-15 minutes., until tender. Drain the potatoes.

quatorze 14. Add 1 Tbs. (10 ml) oil and sage to the potatoes. Mash until smooth.

 

quinze 15. Spoon the potatoes over the lentils-mushroon mixture. 

 (a) If you like crispy top, rough it up with a fork.

seize 16. Bake for 30 minutes.

*Fillings for other pies from different cultures with a mashed potato topping:

• artichoke hearts and red peppers
• black pudding
• chicken and spinach
• chorizo
• curried chicken
• duck
• rabbit
• salmon
• salt cod
• turkey and ham
• pork-sausage
• vegetables
• flaked white fish with shrimps in a white sauce

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Mushroom Quiche with an Eggplant-Crust

The ingredients might seem a little odd, but the result works, a little bit of French, some Japanese, toss in vegetarian; a brunch or dinner; with or without a side dish....Enjoy.

Serves 6

Preheat the oven to 350F (175C)

2 large Italain eggplants or 3-4 small Asian eggplants, peeled and cut into 1-inch (2,5 cm) cubes, about 5 cups (650 g)

1/2 tsp. (2,5 g) sea salt

3 tsp. (15 ml) olive oil

sliced organic mushrooms

black pepper

thyme

organic green onions, thinly sliced, separate the green and white

organic minced onion

grated ginger

2 bay leaves

1 cup (240 ml) organic vegetable stock/broth

1 cup (90 g) arame 荒布 (type of Japanese seaweed)

juice of 1 organic lime, about 2 Tbs. (30 ml)

4 tsp. (20 g) Dijon mustard

4 organic egg whites

2 organic egg yolks

1/8 tsp. (0,40 g) cream of tartar

1/2 cup (120 ml) organic (dairy-free) milk

(minced or dry) parsley

1. Toss the eggplant and salt in a bowl.

2. Sauté half of the mushrooms in 1 tsp. (5 ml) oil over medium heat. Sprinkle a little salt, black pepper, and thyme. Cook about 4 minutes, until they turn brown and the liquid almost evaporated.

3. Remove to a plate and sauté the rest of the mushrooms the same way. Add more oil if needed.

4. In a large pot, heat the rest of the oil over medium heat.

5. Add the onions and white part of the green onions,, stir and cook about 15 minutes.

6. Reduce the heat and add 1 Tbs. (15 ml) water if it is too dry.

7. Rinse the eggplant quickly, then using a paper towel, gently squeeze the eggplant to remove juices.

8. Add to the onion mixture, with the ginger and bay leaves.

9. Stir for a minute. Add the vegetable stock and half of the arame. 

10. Simmer over medium-high heat about 8 minutes. Stir.

11. Stir in 4 1/2 tsp. (23 ml) lime juice and 3 tsp. (15 g) Dijon.

12. Cook for a minute and then add more lime juice and Dijon to the taste you like.

13. Remove from the heat and use a blender to blend a purée.

14. Grease an 8-inch (20 cm) springform pan, round or square casserole dish.

15. Press the eggplant mixture into the bottom and up the sides.

16. Bake for 25 minutes.

17. The last 10 minutes, beat the egg whites with the cream of tartar to still peaks.

18. In a smaller bowl, whisk eat egg yahoos with the rest of thermal, 1 tsp. (5 g) Dijon, 1 1/2 tsp. (3 g) thyme, green part of the green onions,  1 1/2 tsp. (7,5 ml) lime juice, milk, and parsley.

19. Fold half the beaten egg whites into the egg yolk mixture. Then fold the rest of the egg whites.

20. Pour on top of the eggplant crust.

21. Gently lay mushrooms on top of the egg mixture.

22. Bake for 35-40 more minutes, until the eggs are set.

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Green Lentil Soup

Lentil soup is a classic Eastern Mediterranean meal by itself or as an appetizer.

Canada is the world's largest grower of lentils. Lentil dishes are found around the world: South Asia, North Africa, the Middle East, and various South American countries,  as well as Greece and Italy.

Lentils are a good dose of fiber to aid the digestive system; green lentils are rich in antioxidants, iron, and magnesium.

Σούπα με πράσινες φακές (Greek)

/soúpa me prásines fakés/

Zuppa di lenticchie verdi (Italian)

Serves 4-6

2 cup (450 g) green lentils

5 Tbs. (75 ml) olive oil

3 chopped organic onions

6  thinly sliced organic garlic cloves

2 diced organic carrots

1 diced organic red or yellow bell pepper

2 cubed organic potatoes

organic spinach

2 1/2 cups (600 ml) each: organic chicken or vegetable stock, and water

black pepper, turmeric, paprika, coriander, and cumin to taste

parsley

slices of organic lemons 

(gluten-free) warm bread

1. Cover the lentils with cold water and bring to a boil for 10 minutes. Drain.

2. Heat the oil and sauté the onions, garlic, carrots, potatoes, and spices for 3 minutes.

3. Add the lentils, stock, and water.

4. Bring to a boil, reduce, cover, and simmer for 30-40 minutes.

5. Add the spinach and cook a few minutes.

6. Top each bowl of soup with parsley.

7. Serve with lemon slices and (gluten-free) bread.

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Curry Pasta

 Add spice and "heat" to a pasta dinner.

Pasta al curry (Italian)

Serves 4

Adjust the ingredients if you want more curry, garlic, etc.

(gluten-free) cooked pasta

minced 3 organic cloves of garlic

2 Tbs. (30 ml) olive oil

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

1 3/4 cups (a can) (400 ml) organic coconut milk

1 Tbs. (6 g) curry powder

organic mushrooms, sliced

optional: other vegetables

1. Sauté the mushrooms and optional vegetables in the oil.

2. Add the garlic for a few minutes.

3. Add the curry powder for another minute.

4. Add the coconut milk, broth, and pastas and bring to a boil, about 15 minutes.

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Homemake Vegetable Stock

Homemade is always better, healthy, and not difficult to make, especially if you do not have any organic stock on hand. Use in soups, with rice instead of water, etc.

Selbstgemachte Gemüsebrühe (German)

Makes 6 cups (1440 ml)

each organic diced: 

• onion(s)
• green onions
• leek
• carrots
• celery stalks
• mushrooms
• garlic clove(s)
• any other vegetables you like

8-9 cups (1920-2160 ml) water

2 bay leaves

1 tsp. (2 g) each: parsley, caraway seeds, thyme, rosemary, (some) nutmeg

some dried tomatoes 

eins 1. Add vegetables and 1/2 cup (120 ml) water to a pot over low heat.

zwei 2. Simmer about 15 minutes.

drie 3. Add the remains water, bay leaves, spices, and dried tomatoes.

vier 4. Bring to a boil.

fünf 5. Reduce to low and cook, uncovered, about an hour.

sechs  6. Pour the stock though a sieve. Push as much liquid as possible.

sieben 7. Use the discarded vegetables in a soup or a sauce, puréed or not.

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Farro Tempeh Paella

Farro, which is not gluten free, has been cultivated for centuries in the Fertile Crescent, found in Egyptian tombs, fed Roman Legions, and Italians have dined on faro for centuries as well. So, let's step across the Balearic Sea and enjoy a Spanish paella à la farro. 

Paella de farro i tempeh (Catalan)

Serves 8

3 Tbs. (45 ml) olive oil

4 ounces (115 g) tempeh

1 organic diced each: yellow onion and red bell pepper

2 organic each: minced garlic cloves and puréed Roman tomatoes

1 sliced organic carrot

1 tsp. (5 g) each: black pepper and saffron threads

2 tsp. (10 g) smoked paprika

3/4 cup (95 g) farro 

3 ounces (90 g) organic sliced mushrooms

1/2 cup (65 g) organic frozen peas

1 3/4 cups (225 g) organic vegetable stock

3 springs parsley roughly chopped for garnish

organic lemon wedges for garnish

un 1. In a large skillet over medium-high heat, add 1 Tbs. (15 ml) olive oil and tempeh pieces.

dos 2. Brown, stir occasionally.

tres 3. Remove form the pan, set aside in a small bowl and add a dash of black pepper.

quatre 4. In a medium-size paella pan or large skillet over medium heat, heat remaining oil.

cinc 5. Add onions, garlic, carrots, saffron, paprika, and farro.

sis 6. Sauté for 7 minutes, stirring occasionally.

set 7. Add bell peppers, mushrooms, ground pepper, tomatoes, and tempeh.

vuit 8. Sauté another 5 minutes, stir.

nou 9. Mix in the peas.

deu 10. Pour in stock and increase heat to high. Bring to a boil. Then reduce the heat to low, while stirring.

onze 11. Cover pan with foil. Cook 30-35 minutes.

dotze 12. Turn off the heat. Leave the foil on the pan. Let it steam for 15 minutes.

tretze 13. Remove the cover from the pan.

catorze 14. Garnish with parsley and lemon wedges.

Bon apetit!

Try some of the other paella dishes:

https://veggiefernandezs.blogspot.com/2016/03/catalan-paella-with-vegetables.html

https://veggiefernandezs.blogspot.com/2014/07/paella-vegetables-with-tofu.html

https://veggiefernandezs.blogspot.com/2016/01/paella-without-seafood.html



Fresh tempeh at the market, Jakarta, Indonesia, wrapped in banana leaves. It is high in protein, dietary fiber, and vitamins with an earthy flavor, which becomes more pronounced as it ages.

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Upside Down Layered Rice Cake with Vegetables

As Lamees Dahbour, a Kuwaiti cook for La Cochina, says

"Cooking is the thing

That makes people sit around one table."

(Arabic) مقلوبة

/maqluba/

"upturned"

Serves 6-9

Serve by itself, with any meat or vegetable dish, grilled or cooked in sauce.

2 1/2 cups (500 g) basmati rice

1/2 cup (120 ml) olive oil

1 medium organic eggplant, cut into slices 3/4-inch (12 mm) thick

4 organic carrots, cut into 1/2-inch (12 mm) thick

1 medium organic potatoes, cut in slices 3/4-inch (20 cm) thick

1/2 cup (60 g) slivered organic almonds

1/2 tsp. (2,5 g) each ground: turmeric and coriander

1 cinnamon stick

pinch or two each: ground allspice and dried oregano

5 cardamom pods

6 whole cloves

4 cups (960 ml) organic vegetable stock

1. Soak rice with warm water with some salt.
2. Heat 2 Tbs. (30 ml) oil in. large Dutch over over medium heat.
3. Add the eggplant and cook until golden brown, in batches if needed. Brown both sides for about 2 1/2 minutes each.
4. Remove and cool on a rack to drain.
5. Wipe out the pan and add 2 Tbs. (30 ml) oil.
6. Bring to medium heat and add the carrot slices. Cook until golden on both sides, turn once, about 3 minutes.
7. Set the carrots on the cooling rack.
8. Wipe the pan and add 2 Tbs. (30 ml) oil.
9. Add the potato slices, cook until golden on both sides, about 5 minutes.
10. Remove to rack, wipe pan, add 1 Tbs. (15 ml) oil and brown the almonds, about 1 1/2 minutes.
11. Transfer to a paper towel to drain.
12. Drain the rice and add to the wiped pan with 1 Tbs. (15 ml) oil. Cook off the moisture over medium heat, about 4 minutes.
13. Add the spices, coating the rice for about a minute.
14. Transfer half the rice to a bowl.
15. Smooth out the rice remaining in the pot.
16. Reduce heat to low and arrange the vegetable in layers over the rice in the pot. Start with the potatoes and ending with eggplants.
17. Add the extra rice and smoothest the surface in an even layer.
18. Pour in the stock and use a plate large enough to press down and apply pressure.
19. Keep the plate on and pour in the remaining stock around the edges of the plate.
20. Once the liquid stars to simmer, remove the plate and cover the pot with its lid and reduce the heat to medium low.
21. Cook and stir until the liquid has absorbed and the rice grains are tender, about 30 minutes.
22. Let stand covered for 10 minutes.
23. Use a spatula around the sides of the pot to loosen the vegetable and rice away from the edge.
24. Use a potholder and turn the pot over onto a large plate. Let it sit for 5 minutes.
25. Lift the pot and garnish with toasted almonds.

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Rice Pilaf

It has lots of flavor and the aroma will fill the room. 

Pilaf is either a rice or wheat dish, cooked with stock or broth, spices, and other ingredients. At first the technique spread through India to Spain. The Spanish paella and the South Asian pilaf (or pilau and 2 dozen other spellings), and biryani (mixed rice dish) evolved form such dishes.

Serves 8

2 Tbs. (30 ml) each: (dairy-free) organic butter and olive oil

1 1/2 cups (195 g) each: basmati rice and minced organic onion
4 minced organic cloves of garlic
2 Tbs. (30 g) each: minced ginger and ground cinnamon
3 Tbs. (45 ml) organic tomato paste
3 cups (720 ml) organic chicken or vegetable stock
1/2 cup (65 g) each: golden organic raisins and roasted organic almonds
1/2 cup (65 g) chopped fresh or 1/4 cup (30 g) dry parsley

A. Make now or > B.
1. Melt the butter and oil over medium-high heat.
2. Add the onion, garlic, and cinnamon.
3. Cook and stir for 5 minutes.
4. Stir in the rice and tomato paste.
5. Cook and stir for 3 minutes.
6. Stir in the stock and bring to a boil.
7. Reduce the heat to low.
8. Simmer, covered, 10-15 minutes until the rice is tender and liquid has evaporated.
9. Place a kitchen towel or paper towel between the pot and the lid to absorb liquid form the steam.
10. Let it stand for 10 minutes.
11. Fluff with a fork.
12. Stir in the raisins, almonds, and parsley.
13. Serve immediately or at room temperature.

B. Make ahead of Time:
1. Cover as directed in #9 above.
2. Refrigerate up to 2 days.
3. Reheat by spreading the rice evenly on a sheet pan.
4. Bake at 425 F (220C) about 10 minutes.
5. Stir in the raisins, almonds, and parsley.

-modified "Better Homes & Gardens"

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Vegetable Cacciatore

Cacciatore means "hunter" in Italian.  The vegetable are suggestions. Use almost any vegetable you have on hand.

Cacciatore di verdure

1. Cut into serving bites, organic:

• mushrooms
• onions,
• bell peppers
• potatoes
• fava beans
• minced cloves of garlic
• carrots
• zucchini
• capers
• celery
• etc.

2. In a deep skillet over medium heat, coat the pan with olive oil.

3. Add mushrooms and cook for 10 minutes.

4. Add the other vegetables and cook about 7 minutes.

5. Pour in diced organic tomatoes, some white wine, and 1 cup (240 ml) organic vegetable broth.

6. Cover and bring to a boil and simmer for 30 minutes.

7. Top with basil, oregano, thyme, and chili flakes (optional).

8. Mix with your favorite pasta and enjoy.

9. Serve from the skillet at the table.

Optional: 

1. Heat cubed tofu for 5-8 minutes in the skillet until all sides are lightly browned.

2. Step #2 above.

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Vegan Moroccan Stew

This is a one-pot meal that is baked in the oven. It is easy to make, good for a family dinner, but also has flavors and colors for a fancy dinner for guest (or for the family!)

Makes 6-8 servings

Preheat the oven to 375F (190C)

1 chopped organic onion

4 sliced organic carrots

3-4 organic potatoes, cut into cubes

1 organic cauliflower, cut into florets

1 organic eggplant, peeled and cut into cubes

1 can (15 ounces/430 g) chickpeas* (garbañzo beans), drained and rinsed

1 can (28 ounces/900 g) crushed organic tomatoes

1 tsp. (4,5 g) each ground: cumin and cinnamon

1/2 tsp. (2,25 g) cayenne pepper (add more or less for taste)

2 1/2 cups (600 ml) organic vegetable broth, more if needed

organic (dairy-free) yogurt

1. Toss in a mixing bowl: onions, carrots, potatoes, cauliflower, eggplant, chickpeas/garbañzo, tomatoes, cumin, cinnamon, and cayenne pepper.

2. Put the vegetables into a casserole dish or Dutch oven.

3. Pour the vegetable broth over the top.

4. As the set cooks, check every half hour. If it becomes dry, add 1/4 cup (60 ml) more broth as needed.

5. Remove from the oven and let it cool for 10 minutes.

6. Serve in bowls with with a spoonful of yogurt on top.

*Chickpeas also called garbañzo beans have been around for over 7000 years from the Middle East, but they were not eaten until about 3000 BCE when the 16th century Spanish explores spread the food's nutty, buttery taste beyond Rome and Greece. Today they are part of Indian, Pakistan, Turkish, Ethiopian, and Mexican cuisine.

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Reusing Vegetable Trimmings

Many vegetable trimmings can be used to make great stock.

trimmings of organic:

• carrot peels
• zucchini stems of:  cauliflower
• onion ends
• celery root ends
• herb stems
• citrus peels
• potato peels
• kale stems
•  stems
• beet stems
• broccoli stems
• etc.

Place the trimmings into a large tiptop bag and freeze until there is enough to make a stock.

1. Add the trimmings to a large pot, cover with water.

2. Simmer for 4-6 hours.

3. Strain if desire.

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