Lentil Minestrone à l'Italian

 Add fresh organic vegetables, some grains and enjoy a summer soup.

Minestrone di lenticchie (Italian)

Serves 4-6

~Use organic ingredients as best as possible.~

olive oil

1 chopped onion

chopped carrots

sliced: red or yellow bell pepper, zucchini and celery

2 cloves of minced garlic

2 Tbs. (30 g) tomato paste

Italian seasoning

2 chopped tomatoes

5 cups (1.200 ml) vegetable broth

1 cup (130 g) lentils

spinach

3/4 cup (95 g) gains...

  guten: farro, wheat berries, or spelt 

  gluten-free: quinoa, brown rice, or buckwheat groats (kasha)

2 bay leaves

2 Tbs. (30 ml) red wine vinegar

parsley

optional: red pepper flakes

uno 1. Heat oil over medium heat.

due 2. Sautéed the onions and carrots.

tre 3. Add the other vegetables and garlic.

quattro 4. Stir in the tomato paste and seasonings.

cinque 5. Add the lentils, grains, and bay leaves.

sei 6. Bring to a boil, reduce the heat to medium-low, and simmer, covered for about 30 minutes.

sette 7. Add some broth or water if it is too thick.

otto 8. Remove the bay leaves.

nove 9. Stir in the spinach and vinegar. Cook until the spinach wilted.

dieci 10. Serve garnish with parsley.

Buon Appetito!

Try some other soaps: https://veggiefernandezs.blogspot.com/search/label/soups

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German Vegetarian Burgers

 Even Germans are getting into healthy vegetarian meals. 

Vegetarische Frikadellen (German)

Serves vier 4

3 organic carrots
1/2 cup (65 g)  organic zucchini
1 organic onion
2 organic cloves of garlic
1 cup (130 g) organic broccoli
3 organic spring onions
feta cheese or gluten-free goat cheese
4 slices (gluten-free) toast
1 tbs. (15 g) corn starch
2 tsp. organic  vegetable broth
1 cup (204 ml) (dairy-free)  yogurt and milk
4 tbs. (30 g) (gluten-free) breadcrumbs
2 organic eggs
1 tsp. (2 g)  cumin
1-2 tbs. (15-30 g) (dairy-free) organic butter

4 (gluten-free) buns

oranic condemns: 

• lettuce
• tomatoes
• chopped pickle
• mustard
• ketchup
• onions
• etc.

eins 1. Peel and grate the carrots.

zwei 2.  Finely chop the garlic cloves.

drie 3. Grate zucchini, onion, spring onions, and broccoli in a food processor.  

vier 4. Add the cheese and garlic and sprinkle in the corn starch.

fünf 5. Soak the toast in the milk, then squeeze the excess back into the bowl.

sechs 6. Add to the food processor with the eggs, vegetable broth, yogurt, breadcrumbs, and seasoning. Process the mixture.

sieben 7. Melt the butter in a skillet.

acht 8. Form small balls of the mixture and flatten out to make patties.

neun 9. Brown each side over medium heat.

zehn 10. Serve in buns with any of the condemns.

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Stir Fry Tofu with Mangos

  I usually do not add fruit to a stir fry, but I have leftover mango from the Tofu Mango Dessert...

豆腐とマンゴーの炒め物 (Japanese)

/tōfu to mangō no itamemono/

Serves 4

Cooked organic rice

Mango Sauce マンゴーソース /mangōsōsu/:

1 organic mango, peeled, cored, and chopped

2 Tbs. (30 ml) each: GF liquid aminos and organic lime juice

1 tsp. (4 g) each: cumin, cornstarch, and chili paste

Japanese

i /long e/

一 /ichi/ 1. Use a food processor or blender to blend all the ingredients.

Stir fry 炒める /itameru/:

olive oil

1 package of organic extra firm tofu, drain and pressed out the liquid for 30 minutes or place in the microwave for a minute or two

chopped organic garlic

grated organic ginger

chopped organic bell pepper

organic onion, cut into fourths

organic spinach

chopped zucchini

sesame seeds

二 /ni/ 2. Cut the tofu into bite-size squares or triangular shapes.

三 /san/ 3. Heat the oil in a wok or a skillet over medium heat. 

四 /shi/ 4. Add the tofu in small batches and cook until lightly browned. Keep flipping to brown on all sides.

五 /go/ 5. Remove the tofu.

六 /roku/ 6. Add more oil and sauté the ginger. Leave in the pan or remove.

 七 /shichi/ 7. Sauté the vegetables.

 八 /hachi/ 8. Reduce the heat and add the tofu and sauce.

 九 /kyuu/ 9. Add a little (GF) flour and stir until the sauce thickens.

 十 /juu/ 10. Place in a bowl and sprinkle with sesame seeds over the rice.

Try some other

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

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

Tofu Mango Dessert: Spicy Mango Tofu Dessert: https://veggiefernandezs.blogspot.com/2024/03/japanese-dessert-tofu-mango.html

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Turkey Goulash

Goulash is a soup or stew of meat and vegetable seasoned with paprika and other spices. Though, it originated in and symbol of Hungary, it now common dish not just in Central Europe but other parts of Europe, North America, and event an Ethiopian fish goulash. Each country has its own "cattlemen strew*". Turkey goulash is a Passover dish.

Pulykagulyás  (Hungarian)

[from gulya "herd of cattle"

gulyás "herdsman, cowboy"

*gulyáshús "goulash meat as 

meat dish prepared by herdsmen"]

bogrács 

(traditional Hungarian cauldron)

Serves 4

olive oil

3 ground organic garlic cloves

2 organic onions

1 chopped organic each: zucchini and bell pepper

1 Tbs. (15 g) (gluten-free) potato flour

diced organic turkey

1-2 Tbs. (15-30 g) each: paprika and cinnamon

sliced organic mushrooms

4 sliced organic carrots

2 slice organic celery stalks

2 diced organic potatoes

1 cup (240 ml) organic chicken broth

red wine

1/2 cup (120 ml) organic tomato sauce

Himalayan salt and black pepper to taste

garnish: chopped parsley and/or basil

egy 1. Sauté the onions, garlic, zucchini, and bell peppers in olive oil.

kettő 2. Add the turkey and spices. Cook about 10 minutes.

három 3. Add the flour and boil for a minute.

négy 4. Add the potatoes, mushrooms, carrots, celery, and tomato sauce.

öt 5. Add the broth and bring to a boil. Reduce, add red wine, then simmer for an hour.

hat 6. Garnish and serve warm. 

Try some other turkey recipes:

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

or 

other Hungarian dishes:

Stuffed Peppers with Lamb and Mint:  https://veggiefernandezs.blogspot.com/2017/09/hungarian-stuffed-peppers-with-lamb-and.html

Cherry Sauce (for chicken or potatoes): https://veggiefernandezs.blogspot.com/2017/06/hungarian-cherry-sauce.html

Mushroom Paprika: https://veggiefernandezs.blogspot.com/2017/06/hungarian-mushroom-paprika.html

Cucumber Dill Drip: https://veggiefernandezs.blogspot.com/2017/06/hungarian-cucumber-dill-drip.html

Paprika Chicken: https://veggiefernandezs.blogspot.com/2016/11/hungarian-paprika-chicken.html

Vegetable Stew: 

https://veggiefernandezs.blogspot.com/2015/06/hungarian-vegetable-stew.html

* 

• Albania:  gullah
• Austria: Wiener Saftgulasch or Fiakergulasch more onions and less vegetables 
• Coratia: gulaš with wild boar meat
• Czech Republic and Slovakia: guláš with beer and wild boar
• Ethiopia: አሣ ጉላሽ (gulaš) with spicy sauce, served with rice
• Germany: Gulasch with beef, pork, venison, or wild boar, served with potatoes, noodles or dumplings
• Italy: gulasch found in parts of the country that was Austro-Hungarian Empire, marjoram and lemon zest with crusty white bread or potenta
• Netherlands: goulash with beef
• Pokand: gulasz like Hungarian with mashed potatoes, noodles, or dumplings
• Serbia:  гулаш (goulash) beef, veal, pork, venison, or boar; 50% meat to 50% onions
• Slovenia:  partizanski golaž "partisan goulash" with two or more types of meat
• US and Canada: goulash mentioned in cookbooks since 1914, like the Hungarian dish

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Zucchini with Stuffed Quinoa

Quinoa (kinwa, kinuwa) is a flowering plant, harvests for its edible seeds, which is rich in protein, dietary fiber and minerals, plus B vitamins. It is not a grass and is gluten-free. It originated in the Andean region of northwestern South America some 5 200-7 000 years ago. People did not start eating it until 3-4 000 years ago in the Lake Titicaca basin of Peru and Bolivia.

Calabacines con Quinoa Rellena (Spanish)

Services 2

Preheat the over to 375F (190C)

1 cup (130 g) organic quinoa. I used a mixed bag of quinoa. 

2 cups (480 ml) water

goat cheese

cumin

cinnamon

garam masala

chopped organic: almonds and walnuts

chopped organic dried: apricots and figs

1 large organic zucchini

optional:

organic if possible...

• spicy sauce
• (dairy-free) yogurt
• other dried fruits and/or nuts
• raisons
• different spices to taste

~Quechua (Quechua: runasimi “people’s language", indigenous language by the Quechua peoples of Columbia, Ecuador, Peru, Bolivia, and Argentina)~

Cuzco Quechua (dialect of Peru):

huk 1. on the stove: add the quinoa to the water, cook uncovered until quinoa has absorbed all the water, cover, and let it steam for 5 minutes.

huk 1. in a rice cooker: add the quinoa to the water, cook, when done, unplug, and let it steam another 5 minutes

iskay 2. Mix all the ingredients with the cooked quinoa, except the zucchini.

kimsa 3. Cut the zucchini lengthwise.

 (a) If you have a small pan, cut the two lengths in half.

tawa 4. Hollow out the middle with a spoon.

pichqa 5. Chop the zucchini pulp.

suqta 6. Mix the pulp with the other bowl of ingredients.

qanchis 7. Spoon the mixture into the well of each zucchini and press down as you add more.

pusaq   8. Cover with aluminum foil.

isqun 9. Cook for 35-45 minutes. Check by sticking a folk into the side of the zucchini for softness.

chunka  10. Served with optional with sauce or yogurt on top.

 

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Korean Zucchini Pancakes or Fritters

Zucchini is in season. This quick and easy dish to so delicious. Make these for a snack, an appetizer, or a light meal!

호박부침(Korean)

/hobak huchim/

Makes 12 fritters or 

2 medium size pancakes

A. Mixture:

1 medium large organic zucchini, shredded (or 2 cups shredded zucchini)
1 tsp. (5 g) sea salt
1 organic scallion, finely sliced
1 organic clove garlic, finely minced
½ tsp. (2,5 g) ground black pepper
1-3 tsp. gochugaru (고추가루) (very hot Korean chile flake; optional) or mix of paprika and cayenne pepper to taste

1 Tbsp. soy sauce or gluten-free liquid aminos
1 tsp. sesame oil
1 organic egg, lightly beaten
1 ½ cups (195 g) (gluten-free) flour
olive oil for frying

B. Dipping sauce: Combine all the ingredients in a small bowl.

2 Tbsp. soy sauce or liquid aminos
1 tsp. sesame oil
2 tsp. rice vinegar
½ tsp. organic sugar
pinch of gochugaru (optional)
pinch of sesame seeds (optional)

일 /il/ 1. Add the shredded zucchini and salt into a mixing bow, stir, massage, then lightly squeeze out the liquid.

이 /ee/ 2. Stir in the scallion, garlic, pepper, gochugaru, soy sauce/liquid aminos, sesame oil, and egg. 

삼 /sam/ 3. Stir in the flour, sit for 10-15 minutes. It can be covered and refrigerated.

사 /sa/ 4. Heat the oil in a large skillet over medium heat.

for fritter:
오 /oh/ 5. Pour about 1/2 inch (12 mm) of oil or for a softer fritter use just a drizzle of oil.

for pancake:

오 /oh/ 5. Scoop a spoonful of batter, about 1/3 cup-1/2  (45-65 g).

               
육 /yook/ 6. Cook until crispy and golden brown, about 3-5 minutes on each side.

칠 /chil/ 7. Drain each fritter or pancake on a plate lined with a paper towel.

팔 /pal/ 8. Serve with the dipping sauce.

Try some other Korean dishes:

Kimchi, Potatoes, and Eggs: https://www.blogger.com/blog/post/edit/4757368533685219635/1137338026520759096

Kimchi Dishes: https://www.blogger.com/blog/post/edit/4757368533685219635/4667515486656032968

Kimchi Dressing and Salad Greens with Avocado and Sweet Potato Fries: https://www.blogger.com/blog/post/edit/4757368533685219635/6644540066229079887

Korean Chicken and Bean Salad: https://www.blogger.com/blog/post/edit/4757368533685219635/2221872262910862416

Homemade Kimchi: https://www.blogger.com/blog/post/edit/4757368533685219635/6105328711088614163

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Slow Cooker Roasted Vegetable à la Greek

Briámi is thin roasted vegetable casserole, starting with potatoes, zucchini, red onions, and tomatoes. Be fancy and add eggplant or bell peppers! A Turkish version called Türlü /tourlou/ "something of diverse kinds" is similar, without feta cheese. Traveling to the west, in southern Italy the dish is called caponata and up to France, it is ratatouille. Each with its own cultural touch of spices and herbs.

Μπριάμη (Greek)

/briámi/

Serves 4

• 1/4 cup (60 ml) olive oil
• 3 or more minced organic garlic cloves
• pinch or two of red pepper flakes
• black pepper
• 1 cup (45 g) sliced basil leaves
• 2 tsp. (10 ml) Greek or Italian oregano
• 2 organic gold, red, or white potatoes, non-peeled, thinly sliced 
• 1 organic red onions, thinly sliced
• 2 organic tomatoes, thinly sliced
• 1 cup (115 g) cheese:

-parmigiano-reggiano, romano, parmesan, or

-kefaltryi κεφαλοτύρι (made from sheep's milk κεφαλοτύρι προβάτων /kefalotýri prováton/ or goat's milk kaτσικάκι κεφαλοτύρι /katsikáki kefalotýri/ or both), or

-goat cheese, or 

-a dairy-free cheese if you cannot find the goat kaτσικάκι κεφαλοτύρι

• 2 organic zucchini,
• 1 organic Japanese eggplant, diced
• 1/4 cup (60 ml) organic vegetable broth
• chopped parsley for garnish

ένα / EN-a/ 1. Coat the inside of the slow cooker with cooking spray.

δύο /THEE-oh/ 2. In a bowl, whisk the olive oil, garlic, red pepper flakes, pepper, basil, and oregano.

τρία /TREE-a/ 3. Drizzle a little on the bottom of the slow cooker.

τέσσερα /TESS-air-uh/ 4. Add the potatoes.

πέντε /PEN-day/ 5. Add a fourth of the onions, then third of the tomatoes, and half of the cheese.

έξι /EX-ee/ 6. Add the zucchini and some olive oil.

εφτά /EF-TA/ 7. Arrange another fourth of onions, then third of tomatoes. Drizzle with oil.

oκτώ /oc-TOH/ 8. Add a fourth of the onions.

εννιά /en-NAY/ 9. Add all the eggplant and then rest of the onions and tomatoes.

δέκα /THEK-a/ 10. Pour in the broth.

έντεκα /éndeka/ 11. Clover and cook on high for 2 hours or low for 4 hours.

δώδεκα /dódeka/ 12. Uncover the slow cooker and sprinkle the parsley over the top.

δεκατρία /dekaTRÍA/ 13. Let it rest for 20 minutes. 

Καλή όρεξη!

/kalē órexē/

Bon appétit!

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Spinach Fettuccine With Yogurt-Cream Sauce

~uncooked fettuccine~

Fettuccine di Spinaci Con Crema di Yogurt (Italian)

Serves 4

INGREDIENTI:

8 oz (240 ml) (gluten-free) spinach fettuccine 
vegetable oil cooking spray
1 teaspoon (5 ml) olive oil
1 medium organic zucchini, thinly sliced
1 medium yellow or 4 to 5 organic pattypan squash, thinly sliced
1 small organic red bell pepper, cored, seeded and sliced
2 organic cloves garlic, thinly sliced
1/4 cup (60 ml) nonfat, low-sodium organic chicken broth
1/2 cup (125 ml) (dairy-free) yogurt 
1/4 cup (60 ml) fresh basil, chopped
2 tablespoons (30 ml) reduced-fat Parmesan cheese or a dairy-free cheese
1 tablespoon (15 ml) light (dairy-free) cream
1/4 teaspoon (1,25 ml) freshly ground black pepper

PREPARAZIONE:

uno 1. Cook pasta as directed on package; drain. Set aside. 

due 2. Coat a large skillet with cooking spray.

tre 3. Heat over medium-high heat; add oil. 

quattro 4. Add zucchini, squash, bell pepper, and garlic. 

cinque 5. Reduce heat to low; cook until pepper begins to soften, 2 to 3 minutes. 

sei 6. Add broth; cook until all vegetables are tender, 3 to 4 minutes. 

sette 7. Remove from heat; add pasta, yogurt, basil, cheese, cream, and pepper. 

otto 8. Toss and serve immediately.

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Zucchini Bread

It is a good way to get more vegetables into kids, plus adults like zucchini bread for breakfast, snack, or as a dessert.

Servers 6

Preheat the oven to 350F (175C)

3/4 cup (180 ml) olive oil

1 3/4 cups (250 g) (gluten-free) flour

1 tsp. (5 ml) ground cinnamon

1/2 tsp. (2,5 ml) each: baking soda and (aluminum-free) baking powder

1/4 tsp. (1,2 ml) nutmeg

2 organic eggs

1/2 cup (65 g) organic brown sugar

1/4 cup (30 g) organic sugar

1 tsp. (5 ml) organic (gluten-free) pure vanilla extract

1/2 pound (225 g) (about 2 small ones) organic zucchini

1 cup (130 g) organic chopped walnuts

optional: organic (dairy-free) butter

1. Line a loaf pan with parchment paper with a little overhang on the two long sides. Lightly oil it.

2. Whisk the flour, cinnamon, baking soda and powder, plus the nutmeg.

3. In another bowl, beat the eggs.

4. Add the sugars and oil, continue beating.

5. Mix in the vanilla.

6. Add the dry ingredients and mix together.

7. Grate zucchini and fold into batter with half of the walnuts.

8. Transfer to the loaf pan.

9. Sprinkle the rest of the walnuts on top.

10. Bake for 65-75 minutes until a knife inserted into it comes out clean.

11. Transfer to a cooling rack and cool completely or slightly warmed. 

12. Optional: serve with butter.

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Eggplant-Zucchini Stew

Most Brazilian stews are seafood (moqueca), so skip the fish and use vegetables! It is slowly cooked in a terracotta cassole, but a large pan over the stove works just as well.

Serves 4-6

1 organic each: two different colored peppers, thinly sliced

2 zucchini, cut bite-sided pieces

1 organic eggplant, cut bite-sided pieces

2 organic tomatoes, chopped

1 organic onion, chopped

olive oil

organic scallions, chopped

organic cloves of garlic, minced

paprika

chili powder

juice of one organic lime

1/2 cup (120 ml) organic vegetable broth

1 3/4 cups (420 ml) organic coconut milk

organic tomato paste

cilantro or parsley, chopped

cooked rice

1. Fry the onions and peppers in oil over medium heat, about 5 minutes.

2. Add the scallions, garlic, paprika, and chili powder. Cook about a minute.

3. Add the coconut milk, vegetable broth, tomatoes, and tomato paste. Simmer uncovered about five minutes.

4. Add the eggplant for 2 more minutes

5. Add the zucchini.

6. Simmer 3-4 minutes.

7. Add the lime juice.

8. Remove the pan and add cilantro/parsley.

7. Serve in bowls of rice.

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Vegetarian Lasagna

 Meat lasagna is the norm, but vegetarian lasagna is lighter and healthier.

                                    Lasagna vegetariana (Italian)

                                                    Serves 8

                                                            Preheat the oven to 425F (220C)

Use organic foods:

A. vegetables:

1 leek, white and light green parts, chopped

1/2 chopped red onion

2 sliced into thin rounds carrots

stemmed and cut in half mushrooms

1 sliced zucchini

sliced tomatoes

olive oil

optional: 1 fennel bulb, chopped

not roasted: spinach and olives 

1. Line a baking sheet with parchment paper.

2. Place the vegetables and toss with drizzle of olive oil.

3. Roast for 20-25 minutes until golden brown and soft.

4. Remove and reduce the oven to 375F (190C)

B. filling:

extra firm tofu, drained and patted dry

juice and zest of 1 lemon

garlic cove(s)

Italian spice

pinch or two of red pepper flakes

1/2 cup (65 g) basil

1. Break the tofu apart and place in a food processor.

2. Add the lemon, olive oil, garlic, Italian spice, red pepper flakes and process until creamy.

3. Add the basil and pulse.

C. lasagna:

(gluten-free) lasagna noodles

homemade or store-bought marinara sauce

chopped kale

(dairy-free) cheese, mozzarella or goat cheese cheese

garnish with sliced basil

1. Add the noodles to a pot of boiling water.

2. Cook according the package directions.

D. assemble:

uno 1. Spread some sauce on the bottom.

due 2. Single layer of noodles.

tre 3. Spread with half of the filling and half of the vegetables.

quattro 4. Add chopped spinach and some more sauce.

cinque 5. Lay another layer of noodles.

sei 6. Repeat with the filling and vegetables and spinach.

sette 7. Add another lay of noodles, rest of the sauce, and shredded cheese.

otto 8. Add sliced olives and drizzle with oil.

nove 9. Cover with foil and bake at 375F (190C) for 25-30 minutes.

dieci 10. Remove and let it sit for 10-20 minutes.

undici 11. Garnish with sliced basil.

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