Italian White Bean Soup with Fresh Rosemary and Basil

Italian white bean soup

Soup is hearty, nourishing, and satisfying

Hearty and nourishing, Italian white bean soup is what you need to sustain you through a long work day, when taking care of children or nursing a baby, to refuel after a workout, or frankly anytime you want a satisfying meal. This plant-based soup is chock full of vitamins and minerals that are easy for your body to assimilate because all of the vegetables, beans, and sea salt are cooked together in a broth. Bean soups generally reheat well, so make a double or triple batch so that you can store some in the freezer and thaw it out for last-minute weeknight meals. I always add some fresh greens like baby spinach or kale when reheating my soup on the stove. It adds freshness and color to what would otherwise be a boring leftover meal.


Homemade or canned beans?

You can sub 2 cans of white beans for the homemade beans in this recipe, but it will not be as delicious. Homemade beans are truly wonderful, more digestible (when soaked, drained, and cooked with kombu) and flavorful than canned, but you do have to plan ahead. I usually soak a big batch of beans every week or two, and cook them until soft and season with sea salt. If you use a pressure cooker, it cuts down on the cooking time. I freeze whatever I’m not going to use in the next few days in quart-sized freezer bags. When it comes time to make a soup I thaw out a bag of beans instead of having to start from scratch. More detailed instructions on how to make beans from scratch are in my posts Homemade Black Beans and Macrobiotic-style Giant Peruvian Lima Beans.


Fresh ingredients are the key to a delicious soup

Choose ingredients that are fresh and full of life. If celery or carrots have gone limp, you can perk them up by cutting a little slice off the bottom of each vegetable and stand up in a quart-sized mason jar filled halfway with water. Within 30-60 minutes your vegetables should be rehydrated and ready to use. The last few years I’ve been growing fresh herbs in pots on my back porch. You can even put a little planter in a sunny windowsill if you don’t have a yard or porch to garden in. It’s amazing how much more delicious herbs are when picked right before you use them.


Learn how to prep veggies with skill and ease with my knife skills cooking video

Once you have a few knife skills under your belt it is so easy to whip together a big pot of soup. Check out my latest cooking video on how to slice and dice veggies for this soup here. In the video I show how to dice an onion into perfectly even pieces, how to slice a zucchini into half or quarter moons, how to dice carrots, and how to slice celery on the bias.

 

Italian White Bean Soup with Fresh Rosemary and Basil
 
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Author:
Recipe type: Soup
Cuisine: Italian, Macrobiotic, Vegan, Gluten-Free
Serves: 4-6 servings
Ingredients
  • Beans
  • 1 cup dried organic white beans (cannellini, navy, or giant white lima)
  • kombu, 1” square
  • spring or filtered water
  • ½ teaspoon sea salt
  • Soup
  • 1 small yellow onion or sweet onion, diced
  • pinch unrefined sea salt
  • 1 tablespoons organic extra virgin olive oil
  • 2 carrots, diced
  • 2 celery stalks, sliced in diagonals
  • 1 zucchini, sliced in quarter moons
  • 2 cloves garlic, chopped
  • 1 teaspoon fresh rosemary, minced
  • 4 cups water or vegetable stock (Imagine brand no-chicken vegetable stock
  • recommended)
  • ¼ cup fresh basil, chopped
  • 2 tablespoons fresh parsley leaves, chopped
  • sea salt, to taste
Instructions
Beans
  1. Sort, rinse, and soak the beans in spring or filtered water overnight. When beans are rehydrated, discard the bean soaking water.
  2. In medium pot, add beans and enough water to cover beans by about 2 inches and bring to a boil. Skim foam and add kombu. Cover, turn to low, and simmer until beans are tender. Season with sea salt and set aside. Alternatively, pressure cook white beans instead of boiling after skimming foam and adding kombu. Once beans are up to pressure with lid locked, turn to low and cook for about 15 minutes. Then turn off heat and let come down from pressure naturally before opening up pot.
Soup
  1. In medium-sized soup pot, sauté onion with a pinch of sea salt in olive oil until soft.
  2. Add carrots, celery, zucchini, garlic, and rosemary, and cook a few minutes more.
  3. Add cooked beans and water or stock. Simmer for about 10-15 minutes, until flavors are blended.
  4. Add basil and season with more sea salt, if needed.
  5. Garnish with fresh parsley or other seasonal herbs and serve warm.
Variations
  1. Garnish with pieces of pan-fried dulse instead of parsley.
  2. When reheating, add a handful of baby spinach or kale.
  3. Make a large batch and freeze half to warm up later.
  4. Use chicken stock or chicken bone broth in place of the vegetable stock.
  5. Add 1 cup cooked shredded chicken for a heartier soup.

 

Watch these videos I made with Dr. Jonathan Schultz of Family First Chiropractic (Austin, TX) on making Italian White Bean Soup with Fresh Rosemary and Basil:

Italian White Bean Soup video:

 

Knife skills and veggie prep for Italian White Bean Soup video:

 

Related recipes on my blog:

Italian Chickpea Soup with Fusilli Pasta

Giant Peruvian Lima Beans

Homemade Black Bean

 

Upcoming Classes and Workshops:

I’m teaching the kids’ cooking classes at Con’ Olio Oils and Vinegars shop in the Arboretum (NW Austin) this summer! Please check out the schedule here.

For the schedule of classes at my home in SW Austin, click here.

For private and group classes, click here.

Corporate team building workshops centered around cooking and wellness:

Check out my web site for corporate team building and contact me if you have a group interested in doing a workshop with me!

Homemade Chickpeas

Homemade chickpeas are a must for making hummus, chickpea soup, or anything else you love to make with chickpeas. I like to make chickpeas in a pressure cooker because they get softer than when boiled, and they cook much faster than boiling. But I included instructions for either method.

Make sure to keep plenty of dry chickpeas on hand so that you can soak some the night before you are going to cook them. When chickpeas are rehydrated, you can cook them right away or hold in the refrigerator until ready to cook.

Homemade Chickpeas
 
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Although this recipe calls for 1 cup dry chickpeas, I recommend making at least a triple batch so that you have enough chickpeas to make a big batch of soup to share with friends, or so that you can freeze some away to use for recipes later on.
Author:
Serves: 3 cups
Ingredients
  • 1 cup dry chickpeas
  • spring or filtered water
  • 3 cloves garlic, peeled and left whole
  • 1-inch piece kombu
  • ½ teaspoon sea salt
Instructions
  1. Rinse chickpeas and place in glass bowl. Cover with water about 1-2 inches above the chickpeas and soak overnight.
  2. Drain the chickpeas and place in a pressure cooker with enough fresh water to cover 2 inches above the beans.
  3. Boil for 5 minutes uncovered. Skim off foam that collects on the surface with fine mesh simmer.
  4. Add garlic and kombu. Place lid on the pressure cooker and allow to come up to pressure. If there is more than one setting on the pressure cooker, use the lower pressure setting to avoid having chickpeas break apart. Turn heat down to low, and cook chickpeas for 18 minutes.
  5. Remove pressure cooker from heat and allow the pressure to come down naturally. Once the lid has unlocked, add sea salt and simmer uncovered for another 10 minutes.
Notes:
  1. If you do not have a pressure cooker, simmer beans for 90 minutes, or until beans are soft but not falling part. Then add sea salt and simmer a few minutes more.
  2. If you cannot find kombu sea vegetable, you can use a bay leaf instead. I like to use Atlantic kombu from Ironbound Island Seaweed which is locally available at Wheatsville Coop.

 

Guacamole with Pomegranate Seeds

Guacamole is one of my favorite dips of all time. There are so many versions of guacamole out there, but regardless of your recipe, the most important thing is that you use perfectly ripe avocados (not too hard, not too soft, and not bruised) so that your dip is creamy, bright green, and fresh tasting. The way I ensure perfect avocados is to buy large avocados when they are mostly green at least a week in advance. Ripen at room temperature until black on the outside and then refrigerate (so they don’t become too ripe) until ready to use.

Guacamole with Pomegranate Seeds is my favorite way to serve guacamole during the holiday season, because pomegranates are abundant, the flavors go well together, and the colors are perfect for the holiday table. Take this dip to your next holiday gathering to go with tortilla chips, tamales, or vegetable crudité.

Guacamole with Pomegranate Seeds
 
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Author:
Recipe type: Sauce
Cuisine: Mexican
Serves: 2 cups
Ingredients
  • 2 large avocados, ripe
  • 1 clove garlic, crushed and minced
  • 1 tablespoons fresh lime juice
  • 2 teaspoons umeboshi (ume plum) vinegar
  • 2 tablespoons cilantro, minced
  • ½ serrano pepper, seeded and minced (optional)
  • sea salt, to taste
  • ¼ cup pomegranate seeds
Instructions
  1. Cut avocados in half, remove pits and any bruises, and scoop flesh into a bowl. Mash with a fork until it is a chunky consitency (do not overblend).
  2. Gently mix in other ingredients.
  3. Adjust sea salt to taste.
  4. Put guacamole into serving bowl.
  5. Garnish with pomegranate seeds.
Note
  1. Umeboshi vinegar goes really well with avocado owing to its salty and sour tastes. However, if you don't have any, you can use more lime juice and sea salt in place of the umeboshi vinegar.

We’ll be making this at my upcoming Holiday Tamales Workshop in Austin this weekend. More photos to come!

Upcoming cooking classes with Chef Rachel Z in Austin, TX

7 Healthy Holiday Recipes from Chef Rachel Z

All recipes on chefrachelz.com

Please keep in touch!

photo of guacamole with pomegranate

7 Healthy Holiday Recipes (GF, dairy-free)

salad with fresh figs, avocado, marcona almonds

I wanted to share some of my favorite healthy holiday recipes with you. My definition of a great recipe is one that is simple (not too many ingredients), wholesome (fresh, whole foods), and hearty (nutrient dense, nourishing), and one that you feel good about feeding to your whole family.

In the fall, we are blessed with an abundance of wonderful ingredients– a true harvest time. Fresh rosemary and thyme, fragrant apples, juicy pomegranate seeds, sweet winter squashes, brussels sprouts, and dark leafy greens are just some of my fall favorites! With Halloween and the World Series behind us, it’s time to start planning some holiday get togethers and make some delicious, homemade food that nourishes the body and soul.

Here are 7 of my favorite holiday recipes that I gathered together for you to try. If something isn’t available in your part of the world, feel free to substitute another ingredient. Please share your cooking adventures in the comments section of each recipe or at the end of this post. I look forward to hearing from you!

Arugula and Fig Salad with Citrus Dressing is amazing to bring to a potluck or include in a festive holiday menu:

salad with fresh figs, avocado, marcona almonds

Creamy Corn Soup with Dulse is comforting, soothing, and super sweet. Pan-fried dulse is crispy and savory garnish to compliment the sweet soup. This soup satisfies the sweet tooth without eating any refined sugar!

photo of creamy corn soup

Wild-Caught Salmon with Fresh Rosemary is a great alternative to turkey, or can be prepared the day after Thanksgiving to go with all of the leftover side dishes!

photo of wild caught maple roasted salmon, green beans, and rice

Maple-Roasted Roasted Brussels Sprouts are a hit with adults and children alike!

Photo of Roasted Brussels Sprouts

Creamy Polenta with Sweet Corn is a great gluten-free side dish instead of stuffing! Leftovers can be heated up for breakfast (like old-fashioned grits) after your holiday meal.

photo of creamy corn polenta

This zesty Cranberry Sauce wth Orange and Ginger is so much better than canned varieties and you can use leftover sauce for a cranberry-apple pie or to add to turkey sandwiches!

photo of cranberry sauce with orange slice

For a sweet treat that is easy to make ahead, try these dairy-free Chocolate-Coco Truffles:

photo of chocolate coco truffles

Enjoy these recipes and others found in the recipes section of my blog. You can type in a search word (like salad, soup, or avocado) and recipes on my site containing those keywords will come up.

Interested in learning how to cook and meeting others that love healthy food? I teach group classes in Austin, Texas (see schedule) as well as private classes, workshops, and dinner parties (contact me below for more information). If you have a group of friends that you’d like to host at your home for a cooking class or dinner party, I’d love to help you with that.

images for healthy holiday recipes

Macrobiotic Kinpira Root Vegetables

photo of kinpira root vegetable dish

With so much emphasis on knife skills lately, I’ve been thinking about sharing this recipe for Macrobiotic Kinpira Root Vegetables– one of my all-time favorite vegetable side dishes. It’s s a classic Japanese dish that I learned how to make years ago when studying macrobiotics in culinary school. Named for the legendary Japanese “superhero” Sakata Kinpira, kinpira root vegetables is high in minerals, supports internal alkalinity, and is strengthening to the body.

Why the emphasis on knife skills? Yesterday I taught a kids knife skills class with my friend Monica of Cook Like An Italian. We had 8 bright and enthusiastic children and 2 assistants (my daughter Isabel and my former student Maria), and the children learned about knife safety and how slice and dice a wide variety of vegetables that we used to make a delicious minestrone soup. We used some brand new 5-inch chef knives that seemed to be the perfect size for little hands. It was a great success! I could actually see a big improvement in the technique of each child from the start of class to the end of class. Everyone said they had fun, and seemed to LOVE the soup. And no one got hurt, which was my #1 goal!

Knife Skills Class Dream Team- Isabel, Rachel, Monica, and Maria

Now back to kinpira… the main idea is that you cut root vegetables into evenly sliced matchsticks, sauté in a heavy-bottomed skillet with a little oil and sea salt, then add a little water to steam, and cover to simmer until vegetables are al dente. The recipe is very versatile– any root vegetable can be used in various combinations, including parsnip, carrot, onion, rutabaga, turnip, burdock or salsify, lotus root, or sunchoke. Some classic combinations are: carrot, burdock, and lotus root; carrot and parsnip; carrot and rutabaga; carrot, turnip, and rutabaga; and carrot, parsnip, and sunchoke. You can even add some sea vegetable, like arame or hijiki, or little pieces of meat to make even heartier if you wish.

Macrobiotic Kinpira Root Vegetables
 
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Hearty root vegetables are sauteed and steamed to make a savory, satisfying side dish that is a perfect accompaniment for sushi or other Japanese dishes.
Author:
Recipe type: Vegetable Side Dish
Cuisine: Macrobiotic
Ingredients
  • 1 tablespoon untoasted sesame oil
  • 1 cup organic burdock or salsify, cut in matchsticks
  • unrefined sea salt
  • 1 cup organic carrots, cut in matchsticks
  • 1 teaspoon shoyu or tamari
  • 1 teaspoon mirin (optional)
  • 2 scallions, green parts, thinly sliced
Instructions
  1. Heat cast iron skillet over medium heat and add oil. When oil is shimmery, add burdock and a pinch of salt and sauté 5 minutes. Add another pinch of salt and sauté one minute more.
  2. Add carrots and another pinch of salt and sauté for 5 minutes.
  3. Add shoyu, mirin (if using), and ¼ to ½ cup water. Steam, covered, for an additional 3 minutes.
  4. Remove from skillet to prevent burning. Garnish with scallions and serve warm or at room temperature.
Variations
  1. Substitute other root vegetables for carrot and/or burdock such as turnip, rutabaga, lotus root, and/or parsnip. Carrot and parsnip, Carrot, rutabaga, and turnip, carrot, burdock, and lotus root, and carrot and turnip are good combinations. If not using burdock or lotus root, reduce cooking time so that vegetables do not get mushy.
  2. Garnish with toasted sesame seeds instead of scallions.

photo of burdock, carrot, and lotus root kinpira

Burdock, carrot, and lotus root kinpira with scallion garnish

photo of carrot and rutabaga kinpira vegetable dish

Carrot and rutabaga kinpira with black and white sesame seeds

 

Want to learn how to make delicious, healthy food while meeting new people? Come take a class with Chef Rachel or schedule a private lesson here. 

Homemade Black Beans

I love homemade beans! Making your own beans from scratch has so many advantages over the canned varieties– the taste is superior, the cost is lower, you avoid packaging waste, they are more digestible, and you can freeze leftovers to use for soups, tacos, chili, or your favorite bean recipe. You’ll have a tough time going back to the canned variety once you’ve made a batch of homemade black beans!

I recommend making one variety of beans per week. They take some time to soak and cook, so make sure to soak at least 2 cups of beans each time. You’ll be able to use beans cooked in a basic way in a variety of recipes throughout the week, and can freeze whatever you can’t use right away for future meals. We love to keep a variety of beans in the freezer (stored in quart sized freezer bags), such as black beans, pinto beans, chickpeas, and white beans to use in making refried beans, bean soups, or hummus whenever we like. What a deal!

Make sure to sort your beans before cooking them. This ensures you will not get a stray stone in your soup! You could actually break a tooth or damage a filling by biting into a tiny little stone. I like to sort about 1/2 cup beans at time on a plate with a contrasting color so it is easy to pick out broken pieces, stones, or other debris.

image of dry black beans being sorted

Soaking beans and then draining them before cooking helps decrease phytic acid by 60% (phytic acid is an anti-nutrient that decreases absorption of minerals). Skimming the foam off of beans while cooking and adding kombu and/or epazote further enhances digestibility.

image of black beans being skimmed

You may use this recipe for any type of bean, but you may wish to leave out the garlic, cumin, or cilantro for some types of beans, or depending on what you are going to do with them. Enjoy your delicious homemade beans!

Homemade Black Beans
 
Author:
Recipe type: Beans
Cuisine: Mexican
Serves: 8
Ingredients
  • 2 cups dried black beans
  • spring or filtered water
  • 1” piece of kombu
  • 1½ teaspoons unrefined sea salt
  • 1 white or yellow onion, small dice
  • 2 tablespoona olive oil
  • 2 cloves garlic, minced
  • 2 teaspoons organic ground cumin
  • ½ cup fresh cilantro leaves, chopped for garnish
Instructions
  1. Sort and wash the beans. Soak the beans in enough water to cover beans by 2-3 inches of water for 6 hours or overnight.
  2. Pour off soaking liquid. Place beans in heavy pot and add enough water to cover beans by 1-2 inches.
  3. Bring to a boil, uncovered, skimming off the foam as if forms for the first 10 minutes or so of cooking.
  4. Add kombu, and simmer for an hour (or more) or until beans are soft. You may also use a pressure cooker to save time and aid in digestibility. After skimming foam, add kombu, and place lid on pressure cooker. Bring up to pressure, then turn to low. Pressure cook for 10 minutes, then turn off heat and let come down from pressure naturally.
  5. Meanwhile, sauté the onions in separate pan with olive oil and a pinch of sea salt.
  6. Sauté until onions are soft and then add garlic cumin powder.
  7. When beans are soft, mix together the beans and sautéed onion mixture, and add sea salt. Simmer for another 15 minutes.
  8. Garnish with cilantro.
Variation
  1. Use 1 teaspoon dried epazote instead of or in addition to kombu to aid in digestibility.

 

 

Quick Ume Pickles (Naturally Fermented)

Have you wanted to make your own pickles but were intimidated by the process?

I wanted to let you in on a great tip for making quick, healthy pickles with many different kinds of vegetables. These are called Quick Ume Pickles– thinly sliced vegetables pickled in umeboshi or ume plum vinegar and water (that’s it!). Quick Ume Pickles are the perfect addition to sushi rolls, fresh spring rolls, grain salads, or Buddha bowls, and add vibrant color to any meal. Naturally fermented pickles such as these are a beneficial addition to a plant-based diet as they aid in digestion of complex carbohydrates. I prefer salt-fermented pickles such as these over vinegar-based pickles because of the beneficial lactobacillus fermentation that occurs, which aids in digestion and makes me feel good after a meal.

What is umeboshi or ume plum vinegar?

I use ume plum vinegar in a lot of things, like salad dressings, hummus, guacamole, and of course pickles! Ume plum vinegar is an alkalizing, raw, probiotic condiment with a distinctive sweet-sour-salty taste. It is not technically a vinegar, but rather the salty byproduct of making umeboshi plums, which are sought after for their healing properties. Simliar to sauerkraut “juice,” which you can now purchase by itself for its probiotic qualities, ume vinegar contains probiotics and is good for digestion, along with having a delicious taste. In Austin, you can get the Eden brand at Whole Foods and Central Market and the Ohsawa brand (higher quality, most beautiful color, and more expensive) at Wheatsville Coop.

 

How to make quick ume pickles

Step 1.

Wash, dry, and thinly slice or grate vegetables you’d like to pickle. Try using carrots, cucumbers, purple daikon, red radishes, watermelon radishes, beets, or red onions. Place in a large bowl.

Daikon and radish slices for ume pickles

Step 2.

Drizzle ume plum vinegar over sliced vegetables to coat. Gently massage vinegar into vegetables. Add herbs or seasonings, if desired, such as chopped garlic, fresh or dried dill, coriander seeds, or lemon zest. Or just leave plain to get the true flavor of the vegetable.

Step 3.

Pack veggies into clean jar and add enough water to just cover the vegetables. You should have roughly equal amounts of vinegar and water. Loosely cover and let sit on the counter for several hours. Pickles can be eaten in less than and hour but will get stronger in flavor and more pickled the longer they sit. Refrigerate after veggies have been pickling several hours. Colors will become more vibrant once they have pickled overnight in the refrigerate. Eat within 1 month of pickling. Enjoy!

How to Make Quick Ume Pickles!
 
Author:
Recipe type: Pickles
Cuisine: Macrobiotic
Serves: 1 pint
Ingredients
  • 2 cups red radishes or purple daikon radishes, thinly sliced into rounds
  • 2 tablespoons ume plum vinegar
  • 2 tablespoons spring or filtered water
Instructions
  1. Place radishes in a bowl and drizzle with ume plum vinegar. Massage vinegar into vegetables for about 30 seconds.
  2. Add water and mix to combine. Let sit for about 15 minutes and you will see water coming out of the radishes. Make sure that radishes are pushed down to the bottom of the bowl so that they are completely covered by the pickling solution.
  3. Cover the bowl and let sit at room temperature for at least one hour to start the pickling process.
  4. Transfer radishes and liquid to a pint canning jar. Store in the refrigerator. By the next day, each radish will uniformly colored bright pink throughout.
  5. Will keep for about a month in the refrigerator.
Variations:
  1. Try using other thinly sliced vegetables, such as cucumber, carrot, red onion, purple cabbage, purple daikon, or watermelon radish.
  2. Add fresh dill, garlic, ginger, or coriander seed to flavor the pickles.
Notes:
  1. For a large batch of pickles, use the following quantities: 4 pounds thinly sliced radishes, 1¼ cups or one 10-ounce bottle ume plum vinegar, and 1¼ cups spring or filtered water.

 

 

Make Your Own Sushi Dinner Party!

One of my favorite meals to make with friends and family is make your own sushi. Everyone enjoys choosing their own fillings, being creative, and making their own custom rolls! Kids especially appreciate being able to build their own sushi roll because they know exactly what it is in it. So make your next gathering into a make your own sushi dinner party!

Step 1. Make your sushi rice.

I prefer white sushi rice, as it is lighter and goes with all fillings, although once in a while I make pressure-cooked brown rice for more hearty vegetarian rolls. Here is my fool-proof recipe for making sushi rice without sugar! Make sure the rice is not still hot when making a roll, so it doesn’t “melt” the nori sheet or making the fillings warm.

Step 2. Prepare your fillings.

I like to fold a nori sheet in half (with stripes going vertically) and cut filling ingredients to the length of the half sheet width. I usually slice ingredients fairly thinly so that I can put multiple fillings into each roll. Almost anything can go into a sushi roll, but you might try:

  • cucumber (deseeded)
  • spring mix (no need to slice)
  • carrots (raw, blanched, or sauteed)
  • sweet potato (sautéed)
  • avocado
  • edible flowers
  • red bell pepper (raw or roasted and peeled)
  • snap peas
  • fresh herbs- mint, cilantro, basil, shiso
  • mushrooms- shiitake, oyster, portobello (sautéed and seasoned)
  • tofu or tempeh (pan-fried and seasoned with shoyu or tamari)
  • pickles (red or green sauerkraut, red radish pickles, daikon pickles, etc.)
  • umeboshi paste
  • condiments- shiso powder, gomashio, ao nori flakes
  • toasted sesame seeds- tan and/or black
  • Dijon or whole grain mustard

Step 3. Prepare an awesome dipping sauce.

There are all kinds of sauces that go well with sushi, such as shoyu-ginger, wasabi mayo, and various spicy sauces. Try this simple and delicious recipe my husband created called insanely delicious miso dipping sauce or my sweet and savory almond butter dipping sauce.

Step 4. Make a 5-minute miso soup.

Use my basic vegetable miso soup recipe to make a delicious start to the meal. The soup can be warmed up at the last minute and garnished after serving in individual bowls.

Step 5. Prepare your sushi rolling station and roll your sushi!

If making hand rolls, you can all sit around a table and make one at a time from your seat. Watch my Facebook video for tips on making regular nori rolls and inside out rolls.

Each person will need:

  • A sushi mat and a little space to roll
  • A bowl of water to dip hands in and a hand towel
  • A plate to set their finished rolls

Have accessible for everyone to share:

  • A platter or two of fillings, pickles, condiments, and sauces
  • A stack of nori sheets (I usually use half sheets that I half myself) and/or soy wrappers
  • A cutting board and sharp knife for slicing sushi (link to Japanese veg knife)
  • Platters for displaying sliced sushi

For making a basic nori roll, lay the sheet of nori (i usually use a half sheet but you can also use a whole sheet) on a dry bamboo mat with lines on nori sheet going vertically. Wet hands in bowl of water and shake off excess. Take a handful of sushi rice (about 1/2-3/4 cup) and very gently spread out over the lower 2/3 of the nori sheet, all the way out to the edges. Do not put pressure on rice, as it can tear the nori sheet. The sushi rice will easily stick to the nori sheet without any pressing. Take several fillings and place horizontally over the rice on the lower 1/4 of the sheet (almost to the bottom). Start rolling the nori from the bottom, enclosing the fillings into the first turn. Keep rolling, using the bamboo mat for support, until you reach the part of the nori without rice. Dip your index finger into the water bowl and wet the edge of the nori to help seal the roll. Keep the roll intact until ready to serve. Slice just before serving.

Step 6. Set a beautiful table.

Place sushi platters on table and garnish with fresh herbs or edible flowers. Serve up miso soup into individual bowls and garnish with thinly sliced scallions or some fresh herbs. Have an assortment of drinks off to the side to sample such as green tea, iced green tea, warm or cold sake, or a crisp, dry white wine. Give everyone a plate, dipping sauce bowl, and chopsticks.

Enjoy your meal… Itadakimasu!  いただきます!


Macrobiotic Nishime Style Vegetables with Crispy Tempeh

Most of us know we should eat more vegetables. Macrobiotic niishime style vegetables are slowly steamed or braised until the cooking liquid has evaporated, leaving the vegetables sweet, flavorful, and creamy, but not overcooked or mushy. Here, we take it up a notch by adding some crispy pan-fried tempeh. Traditionally, this dish is a Japanese dish served at New Year’s or to people healing from an illness.

There is an art to making this dish– you must use the minimum amount of water so that you don’t lose nutrients or flavor into the steaming liquid, you avoid burning the bottom of the pot. Ideally, you will steam the vegetables just long enough that no liquid remains. This can be achieved with patience– you must slowly bring the pot to a boil, covered, until you see steam coming out the sides of the pot. Do not lift the lid when you see the steam, simply turn the burner down as low as it will go, and let steam for about 20 minutes before checking for doneness.

I used Flying Tempeh Bros. tempeh available at Wheatsville Coop in their freezer section.

Tempeh should be a nice golden brown on at least 2 sides before seasoning with shoyu or tamari.

crispy pan-fried tempeh

Dried lotus root is a specialty ingredient in this recipe. You can substitute another vegetable such as green cabbage, but lotus root has a delicious and unique flavor (almost like a very flavorful, less starchy potato) that you’ll want to try sometime. In Austin, you can buy this at Central Market. For an extra special touch, try pan frying the lotus root (after it has rehydrated) before putting into the pot with the other vegetables.

Another specialty ingredient used in this recipe is kombu sea vegetable. It adds flavor and minerals to the vegetables and also helps prevent the vegetables from sticking to the pot. You can find Atlantic varieties of kombu at Wheatsville Coop such as the Ironbound Island or Maine Coast Sea Vegetables brands.

kombu

Macrobiotic Nishime Style Vegetables with Crispy Tempeh
 
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Author:
Recipe type: Vegetable Side Dish
Cuisine: Macrobiotic
Serves: 4-6 servings
Ingredients
  • 8 ounces tempeh, cubed
  • 2 teaspoon untoasted sesame oil or extra-virgin olive oil
  • shoyu or tamari, to taste
  • 2 small squares kombu
  • 1 cup kabocha, butternut, or delicata squash, cut into 1-inch chunks
  • 1 cup carrots, cut into ½-inch chunks or roll cut
  • 1 cup yellow onion, large dice
  • 1 cup daikon, cut into ½-inch rounds
  • ½ cup dried lotus root slices, rehydrated (soak in water overnight)
  • spring or filtered water
Instructions
  1. Heat cast iron skillet over medium heat and add oil. Pan fry tempeh for about 3 minutes on each side. Remove to a plate and sprinkle generously with shoyu or tamari. Set aside.
  2. Place kombu in bottom of heavy pot with lid (such as a Le Creuset round oven) and cover the bottom with about ¼-inch water. Layer vegetables on top of kombu and sprinkle evenly with a few pinches sea salt. Add pan-fried tempeh.
  3. Cover pot and place on medium heat until it comes to a boil and a good steam is generated (you will see the steam coming out of the sides of the pot). Do not open lid at this point.
  4. Lower the flame and simmer for 15 to 20 minutes or until vegetables become soft. Check for doneness by piercing a carrot or daikon chunk with a fork to see if it is tender.
  5. Season lightly with shoyu or tamari, turn off flame, and cover for a few minutes (or simmer for a few more minutes if needed).
  6. Toss pot gently with the lid on (do not stir) to distribute juices and serve.

Mmmm… Now eat your veggies!

Nishime style vegetables with crispy tempeh

Creamy Butternut Squash Soup with Fresh Rosemary and Basil

creamy butternut squash soup

Creamy Butternut Squash Soup… this is what talked me into becoming a macrobiotic chef! It is sweet, savory, comforting, and delicious! As a child, the only way I saw butternut squash cooked was in a baked casserole with sour cream, onions, and a corn flake topping. I didn’t like it. But when I tried this soup, I was in heaven! I have recently revised this recipe to include a long, slow caramelization of onion, carrot, and celery (mirepoix) at the beginning, which gives the soup a very sweet, complex, and delicious flavor.

By Pigup – I made the mirepoix at home and took a picture of it on my cell phone., CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=18688674

Creamy vegetable soups help stabilize blood sugar levels, so help prevent sugar cravings when eaten regularly. When using organic squash, there is no need to remove the skin. This makes it much faster to make, and adds beneficial dietary fiber. These days, finding food that is naturally sweet and nutritious is so important, to nourish the body while curbing cravings for refined sugar. I recently listened to a news story on NPR’s “Here & Now” about how the food industry engineers processed and prepared food items (including pasta sauce, yogurt, and other processed foods not thought to be “sugary”) so that they reach a person’s “bliss point.” Children are especially susceptible to getting hooked on these foods since they are naturally attracted to the sweet taste (which is needed for growth in mild, natural forms). Try making this soup for your children, and try substituting other vegetables for the butternut squash, such as carrots, broccoli, cauliflower, zucchini, or sweet potato. It makes a great kids’ lunchbox item when carried in a thermos.

The only trick with making this soup is learning how to cut the squash without cutting yourself. You need a good, sharp chef knife and a large cutting board. I suggest trimming off the stem, cutting off the “neck” of the squash, then cutting the resulting pieces (neck and bulb) in half so that you have four pieces you can put down flat on the board. From there you can remove the seeds from the bulbous part of the squash and chop the squash into small pieces.

Enjoy this soup and try some of the variations suggested at the bottom of the recipe. They are all delicious!

Creamy Butternut Squash Soup with Fresh Rosemary and Basil
 
Prep time
Cook time
Total time
 
Serve this soup at lunchtime to curb sugar cravings later on in the day. Or start your dinner meal with a cup of this soup to warm digestion and stimulate appetite.
Author:
Recipe type: Soup
Cuisine: Macrobiotic
Serves: 4-6 servings
Ingredients
  • 1 cup yellow onion, finely diced
  • ½ cup carrot, finely diced
  • ½ cup celery, finely diced
  • 1 tablespoon extra virgin olive oil
  • pinch sea salt
  • 5 cups butternut squash, seeded and cubed
  • 1 teaspoon fresh rosemary, minced
  • 3 cups spring or filtered water or light vegetable stock
  • 5 fresh basil leaves, sliced thinly (chiffonade)
  • sea salt, to taste
  • ¼ cup organic pumpkin seeds, toasted, for garnish
Instructions
  1. In a 4-quart soup pot, sauté onion and pinch of sea salt in olive oil over medium-low heat until translucent.
  2. Add carrot and celery and another pinch of sea salt. Sauté another 15 minutes, until vegetables start to caramelize.
  3. Add butternut squash and rosemary and coat with onion mixture. Add enough water or vegetable stock to barely cover the squash (about 3 cups), cover, and bring to a boil. Turn heat to low and cover. Simmer until squash is soft, about 10-15 minutes.
  4. Puree with blender or immersion blender. If soup is too thick, add a little more water or vegetable stock. Season to taste with sea salt.
  5. Simmer on low heat for another 5 minutes.
  6. Serve in bowls and garnish with toasted pumpkin seeds.
Note
  1. If using vegetable stock, try to find one without tomatoes (such as Imagine brand Vegetarian No-Chicken Broth) or make your own, to avoid overpowering the flavor of the squash.
Variations
  1. Substitute kabocha squash for butternut squash. The color will be darker but it is very delicious.
  2. Substitute carrots, broccoli, cauliflower, zucchini, sweet potato, or sweet corn for the butternut squash.
  3. Use herbs and spices of choice instead of rosemary, such as thyme, basil, or fresh ginger.
  4. Roast butternut squash tossed in olive oil and sea salt in 425 degree F oven until soft. Add to sautéed onions and proceed with recipe.

Bon appétit!