Mediterranean Pasta with Broccolini, Artichokes, and Fresh Basil

photo of Mediterranean pasta with broccolini, artichokes, and fresh basil on white plate

Mediterranean Pasta Dish Full of Fresh Vegetables and Herbs

This Mediterranean pasta dish is loaded with fresh vegetables and herbs, like artichokes, zucchini, broccolini, tomatoes, fresh basil, and if you wish, olives or capers. If you’d like to make this into a complete meal, you can add some protein likes cooked chickpeas, cooked white beans, or chicken.

Winter Substitutions for Fresh Basil and Tomatoes

Although I often make Mediterranean Pasta with Broccolini, Artichokes, and Fresh Basil in the summertime when fresh tomatoes and basil are in season, it is also a nice holiday dish because of the vibrant colors. You can just substitute sun-dried tomatoes and parsley if tomatoes and basil aren’t available. Here is a brand of sun-dried tomatoes I like.

closeup photo of Mediterranean Pasta with broccolini, artichokes, and fresh basil

Italian Cooking Class at Con’ Olio this February

On February 5, 2020 I’ll be teaching an Italian coking class for Valentine’s. I hope you can make it! My cooking class calendar is listed here.

Mediterranean Pasta with Broccolini, Artichokes, and Fresh Basil
 
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Author:
Recipe type: Main Dish
Cuisine: Italian
Serves: 4 servings
Ingredients
  • 8 ounces penne or bowtie pasta (Jovial brand GF variety recommended)
  • sea salt
  • 3 tablespoons extra-virgin olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 zucchini, sliced into half moons
  • 1 cup frozen artichoke hearts, thawed and quartered
  • 1 bunch broccolini, stems and flowers, sliced into 1-inch pieces
  • ¼ cup sun-dried tomatoes (packed in oil), sliced or ½ cup baby tomatoes, halved
  • 1 cup cooked chickpeas or cannellini beans or 1 cup cooked, cubed chicken (boneless breast or thighs)
  • spring or filtered water (if needed)
  • ½ cup fresh basil or parsley (chopped)
  • ½ cup kalamata olives, sliced (optional)
  • 1 tablespoon capers, rinsed (optional)
Instructions
  1. Bring large pot of water to a boil with ½ teaspoon sea salt. Add pasta and stir with a wooden spoon. Bring back to a boil, then turn to medium low and boil for recommended time on package (about 8-12 minutes). Test for doneness a little before you think it’s ready to prevent overcooking. Drain pasta in a colander and rinse with a little cold water to prevent sticking. Set aside.
  2. Heat large sauté pan over medium heat for about a minute. Add olive oil, onion, and a generous pinch of sea salt. Sauté for about 3 minutes.
  3. Add garlic, zucchini, and artichokes and sauté a few minutes more.
  4. Add broccolini and sundried tomatoes and sauté about 1 minute, or until broccolini is bright green. If using fresh tomatoes, wait to add those in with the fresh basil.
  5. Add chickpeas or chicken and a splash of water, if needed, to prevent sticking.
  6. Add cooked pasta and gently stir to combine with vegetables.
  7. Turn off heat and garnish with fresh basil. Sprinkle with olives and/or capers if desired.
  8. Serve with a side salad.

 

pinterest photo of Mediterreanean pasta dish

Try some other Mediterranean/Italian recipes on my blog:

Fresh Arugula and Fig Salad with Citrus Dressing and Marcona Almonds

Italian Chickpea Soup with Fusilli Pasta

Raw and Grilled Zucchini Salad with Fresh Mint & Lemon

Caponata (Sicilian-style summer vegetables)

Almond-Orange Biscotti with Chocolate Drizzle

 

 

Wild Rice Pilaf with Roasted Sweet Potatoes and Orange Balsamic Drizzle

wild rice pilaf with roasted vegetables in wooden bowl

Wild Rice Pilaf is a Nutrient-Dense Holiday Dish!

If you’re needing something to bring to a holiday party or have on hand for lunches, try this Wild Rice Pilaf with Roasted Sweet Potatoes and Orange Balsamic Drizzle. It is nutrient-dense, plant-based side dish that is as delicious as it is beautiful.

Whenever November rolls around I am ready to make this dish. It is full of so many fall and winter ingredients that I look forward to having the whole year long!

Wild rice pilaf is hearty and flavorful with baby arugula and pecans added at the end for freshness and crunch. Serve as a side dish or spoon into baked acorn squash halves.

wild rice pilaf in acorn squash halves

What exactly is Wild Rice?

Wild rice is the fruit from a grass from the Zizania genus and is technically not related to rice. It was a traditional staple food of many Native Americans and was considered a gift from the Great Spirit. Read below an excerpt from Eden Foods’ story about wild rice.

Wild rice is not just a traditional food, or source of income for Native Americans. It is a gift from the Great Spirit, and a sacred component of their culture, honored in their ceremonies and embedded in their way of life. Wild rice stands are also a vital part of the ecology of thousands of lakes and rivers. As the grain ripens and during harvesting, some of the grain falls into the lakebeds, reseeding the beds for next year’s harvest. The rice stands provide a unique habitat for thousands of waterfowl, fish and other wildlife who rely on it as a food, and they are an important nesting haven.

Wild Rice Pilaf with Roasted Sweet Potatoes and Orange Balsamic Drizzle
 
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Wild rice pilaf is hearty and flavorful with baby arugula and pecans added at the end for freshness and crunch. Serve as a side dish or spoon into baked acorn squash halves.
Author:
Recipe type: Holiday Side Dish
Cuisine: American
Serves: 10-12 servings
Ingredients
Orange Balsamic Vinaigrette
  • 2 tablespoons aged balsamic vinegar
  • 2 tablespoons fresh orange juice
  • 1 teaspoon fresh orange zest
  • ¼ teaspoon sea salt
  • ⅛ teaspoon freshly ground black pepper
  • ¼ cup extra-virgin olive oil
Pilaf
  • 2 tablespoons extra-virgin olive oil, divided
  • ½ cup yellow or red onion, diced
  • 1 cup celery, diced
  • 1 cup wild rice, rinsed
  • 3 cups water or vegetable stock
  • ¾ teaspoon sea salt, divided
  • 2 cups sweet potato, ½ inch cubes
  • 1 cup baby arugula
  • ¼ cup parsley, chopped
  • ¼ cup dried cranberries
  • ¼ cup pecan pieces, toasted
Instructions
Vinaigrette
  1. In a medium bowl or glass measuring cup, whisk together first 5 ingredients, then whisk in olive oil in a slow, steady stream. Set aside.
Pilaf
  1. Preheat oven to 400° F and line sheet pan with parchment paper.
  2. Heat medium saucepan with a lid over medium heat for a minute. Add 1 tablespoon olive oil, onion, celery, and ¼ teaspoon sea salt, and sauté for 1-2 minutes.
  3. Gently stir in wild rice being careful not to break the grains. Add water or vegetable stock and bring to a boil. Cover and turn to low. Let simmer for 45 minutes, then turn heat off and let sit with the lid on for 15 more minutes.
  4. In a medium bowl, toss sweet potato cubes with 1 tablespoon olive oil and ½ teaspoon sea salt. Spread evenly on sheet pan and roast for 15 minutes, or until starting to brown. Turn sweet potatoes with a spatula halfway through to prevent burning. Remove from the oven and let cool.
  5. Place rice into a large bowl and toss with roasted sweet potatoes, baby arugula, parsley, dried cranberries, and toasted pecans. Plate wild rice pilaf on a platter or shallow bowl and drizzle with vinaigrette just before serving.

 

How to Make Variations on this Recipe

Feel free to vary the vegetables and nuts and use what you have on hand. I have tried this recipe with roasted cauliflower, Brussels sprouts, broccolini, and butternut squash instead of sweet potatoes and really loved it. Instead of pecans, you could use toasted pepitas (green pumpkin seeds) or walnuts. Let me know in the comments how you made yours or share a photo on Instagram with #cookloveheal tag.

wild rice pilaf wth roasted vegetables
Wild Rice Pilaf with Roasted Brussels Sprouts, Sweet Potatoes, Broccolini, Carrots, and Cauliflower – I made this version without the dressing

Taking the time to make nourishing meals during the holidays will help to keep you and your loved ones healthy throughout the cold winter months. Here is a collection of healthy holiday recipes from my blog that I put together last year. Enjoy!

Coconut Sweet Potato and Chickpea Curry

Curry is a Great Post-Holiday Reset

When Thanksgiving has come and gone, try this flavorful Coconut Sweet Potato and Chickpea Curry which will reset your digestion and put an end sugar cravings!

This one-pot meal is a crowd pleaser and reheats well. You can serve by itself or with some jasmine or basmati rice.

This Curry is Packed with Digestive Spices and Nutritious Vegetables

Coconut Sweet Potato and Chickpea Curry is mildly spiced with fresh ginger, turmeric, cumin, and just a pinch of cayenne pepper, and is loaded wth vegetables, including sweet potatoes, onion, carrot, celery, and zucchini. Getting enough cooked sweet vegetables into your meals is important for stabilizing blood sugar and preventing the urge to grab for sweet treats after dinner.

Vary Your Ingredients to Make a Different Curry Each Time

One reason I love this recipe is that you can vary the vegetables – use butternut or kabocha squash instead of sweet potato, broccolini instead of zucchini, leeks instead of onion, and so on. Use what you have on hand to make a unique version of this recipe until waiting until you have every single ingredient to start making it!

Also, consider leaving the chickpeas out if you want a vegetable curry to go alongside baked chicken. Just substitute an extra cup or two of vegetables.

Coconut Sweet Potato and Chickpea Curry
 
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Author:
Recipe type: Curry
Serves: 6 servings
Ingredients
  • 1 tablespoon virgin coconut oil
  • 1 yellow onion, diced
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 2 cups sweet potato, diced
  • 1 medium zucchini, diced
  • 2 cloves garlic, minced
  • 1-2 tablespoons fresh ginger, grated
  • ½ teaspoon turmeric powder
  • 1 teaspoon cumin powder
  • ⅛ teaspoon cayenne powder
  • 1-2 cups cooked chickpeas (with cooking
  • broth, if homemade)
  • 1 cup vegetable stock or water
  • 1 can full-fat coconut milk
  • sea salt and black pepper, to taste
  • 1-2 cups lacinato or curly kale, destemmed and chopped
  • 1 tablespoon fresh lime juice
  • ½ cup fresh cilantro, chopped
Instructions
  1. Heat Dutch oven or soup pot over medium heat for about 1 minute. Add coconut oil and sauté onion, carrots, and celery with a generous pinch of salt for about 5 minutes.
  2. Add sweet potato, zucchini, garlic, ginger, spices, chickpeas, and vegetable stock. Simmer about 5 minutes, then add coconut milk.
  3. Season with a teaspoon sea salt and a few grinds black pepper.
  4. Add kale (if using), bring back to a gentle boil, then simmer until vegetables are fork tender.
  5. Add a little more sea salt and black pepper to taste.
  6. Stir in lime juice and cilantro.
  7. Serve with fresh jasmine rice or quinoa.

Coconut and Sweet Potato Curry at yoga retreat I catered this fall.

 

Another slightly different version of the curry with different proportions of vegetables.

Some other curry recipes to try:

Kabocha Squash and Red Lentil Curry (V, GF)

Indian Cauliflower and Green Pea Curry

 

Caponata (Sicilian-style summer vegetables)

Bursting with fresh summer flavors, Caponata is one of my favorite dishes to make when eggplant, tomatoes, and basil come into season.

I first tasted Caponata at a class on Italian side dishes at Cook Like An Italian led by Monica Pesoli. She cooked each main ingredient separately, then simmered them together with white wine vinegar and fresh herbs. Caponata is full of distinct flavors that go perfectly together.

More recently, I’ve been going through Lidia Bastianich’s 2017 cookbook Lidia’s Celebrate Like An Italian and discovered her Caponata recipe. The recipe below is based on the one in her book. You can serve it as a side dish (warm or chilled) or as an appetizer (after it is cooled, chop into small pieces and serve on crostini).

Caponata (Sicilian Style Summer Vegetables)
 
Caponata is the perfect Italian dish to make when eggplant, tomatoes, and fresh basil are in season. Enjoy as a side dish (warm or chilled) or appetizer (chopped and served on crostini).
Author:
Recipe type: Side Dish
Cuisine: Italian
Ingredients
  • ½ cup extra virgin olive oil, divided
  • 1 medium eggplant, ½ inch cubes
  • 1 medium zucchini, ½ inch cubes
  • 1 medium onion, diced
  • 2 stalks celery, diced
  • 1 red bell pepper, peeled, seeded, cut into ½ inch squares
  • ½ cup golden raisins
  • ¼ cup pitted green olives, chopped
  • 1 tablespoon capers, rinsed
  • 1 tablespoon pine nuts, toasted
  • 1 teaspoon sea salt
  • pinch red pepper flakes
  • 2 medium tomatoes, seeded and diced
  • ¼ cup white wine vinegar
  • 2 tablespoons organic sugar (optional)
  • 1 tablespoon fresh mint leaves, chopped
  • 2 tablespoons fresh basil leaves, chopped
Instructions
  1. Heat large sauté pan over medium heat for about 1 minute. Add ¼ cup olive oil, then add eggplant in a single layer. You can do two batches if all of the eggplant does not fit in a single layer. Sauté eggplant, letting it turn golden brown on all sides. Remove with a slotted spoon to a large prep bowl.
  2. Add remaining ¼ cup olive oil, and repeat with zucchini. Remove zucchini with a slotted spoon (to leave oil in the pan) to the bowl with the eggplant.
  3. Add onion and celery to the pan and sauté about 5 minutes.
  4. Add red bell pepper, raisins, olives, capers, pine nuts, sea salt, and red pepper flakes and sauté until vegetables are soft, about 5 minutes.
  5. Add tomatoes, white wine vinegar, and sugar (if using). Simmer until liquid has evaporated and tomatoes are well incorporated.
  6. Add fresh herbs and toss together.

 

 

The last few summer menus I made with caponata included:

  • Wild salmon, polenta, caponata, and grilled broccolini
  • Pacific rock cod with capers and white wine sauce, risotto, caponata, and caprese salad
  • Ocean perch with white wine sauce, basmati rice, caponata, and caprese salad

Photo of eggplant dish caponataPhoto of Italian meal with caponata

Some other summertime dishes you may want to try:

Provençal Vegetable Soup with Tomato-Basil Pesto (Soupe Au Pistou)

Grilled Halibut in Cedar Wraps

Baby Arugula Salad with Berries and Lemongrass Mint Vinaigrette

Asian Mushroom Lettuce Wraps (V, GF, soy-free)

Southwestern Salad with Cilantro Lime Dressing

 

Summertime Buckwheat Salad with Lemon Dill Dressing

 

Buon appetito!

 

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!

Asian Mushroom Lettuce Wraps

Asian mushroom lettuce wraps are the perfect start to an Asian-themed meal or any gathering. I brought these to a potluck last week held in honor of a friend visiting from Asheville, NC. By the end of dinner, all that was left was one lonely lettuce leaf!

I wanted to make these lettuce wraps healthier than the restaurant variety, so added more vegetables, and left out the soy, sugar, and gluten! Instead of soy sauce or tamari I used Coco Aminos (I like the Big Tree Farms brand) which is naturally sweet and savory.

If you like your filling a little sweeter, you can always add a dash of maple syrup or agave, but you probably won’t need to.

 

Asian Mushroom Lettuce Wraps (V, GF)
 
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This recipes is a vegan, gluten-free version of Chicken Lettuce Wraps served at Asian restaurants.
Author:
Recipe type: Appetizer
Cuisine: Asian, Vegetarian
Serves: 8 servings
Ingredients
  • 2 tablespoons untoasted sesame oil
  • ½ cup leek, spring onion, or sweet onion, finely chopped
  • 4 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced or grated
  • 3 cups mushrooms (crimini, shiitake, and/or oyster), thinly sliced
  • 1 cup carrots, small dice
  • 1 cup zucchini, small dice
  • ½ cup water chestnuts or celery, finely chopped or sliced
  • ½ cup bamboo shoots, finely chopped (optional)
  • 1½ teaspoons brown rice vinegar
  • 2 tablespoons coconut aminos (Big Tree Farm brand recommended)
  • sea salt, to taste
  • ½ cup fresh cilantro leaves, chopped
  • ¼ cup green onions, thinly sliced
  • 1 head green or red leaf lettuce, butter lettuce, or Romaine lettuce
Instructions
  1. Heat large skillet or wok on medium-high heat. Make sure all ingredients are prepped so they can be added to the pan quickly. Add sesame oil and swirl to coat pan.
  2. Add onion, garlic, ginger, and a pinch of salt. Sauté for about a minute. Reduce heat a bit to prevent burning.
  3. Add carrots, zucchini, and another pinch of salt and sauté a few minutes more.
  4. Add mushrooms and sauté until mushrooms are cooked through.
  5. Add water chestnuts and bamboo shoots.
  6. Season with brown rice vinegar, coconut aminos, and sea salt (to taste).
  7. Put mushroom filling into a serving bowl in the middle of a large plate or platter. Garnish with cilantro and green onion. Place lettuce leaves around the bowl or on a separate plate. To serve, take a lettuce leaf, place a spoonful or two of mushroom filling onto the leaf, and eat like a taco.
Variations
  1. For a heartier appetizer or main dish, add ½ lb. cooked chicken thigh cut into bite-sized pieces. Adjust seasonings.

Chef Rachel Zierzow is available for group classes, private dinners, and corporate team building sessions. Contact her below to find out more.

Italian Chickpea Soup with Fusilli Pasta

Over the years, this Italian Chickpea Soup has been a family favorite and has always gone over well with children visiting our home.The addition of pasta makes the soup heartier, like a minestrone, and can definitely be considered a one-pot meal.

I recently had the opportunity to teach a cooking class at my daughter’s elementary classroom where I decided to serve the soup with pasta and bread, which was a real hit! An added bonus is how economical this recipe is. We made this recipe X4, which fed about 35 people, using all organic ingredients, for under $2 per person including soup, pasta, bread, and butter.

Day 1 of our cooking class involved walking to the grocery store, selecting our groceries, and carrying our groceries back in a wagon! When we got back to the classroom, we soaked the chickpeas so they would be ready to cook the following day.

Day 2 of our cooking class involved cooking the chickpeas in the pressure cooker, and slicing, dicing, and sautéing vegetables for the soup.

The secret to making this soup delicious is to make your chickpeas from scratch. Make your chickpeas in advance, as it takes a good 8-10 hours to rehydrate the dried chickpeas (I usually do this step overnight), and some more time to cook them. I use a pressure-cooker to make my chickpeas, but they can be made in a regular pot (it just takes longer). I recommend making a big batch of chickpeas and freezing some away in quart-sized freezer bags that you can use later on to make hummus or another batch of soup. Here is my recipe for Homemade Chickpeas.

5.0 from 2 reviews
Italian Chickpea Soup with Pasta
 
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Author:
Recipe type: Soup
Cuisine: Vegetarian
Serves: 6 servings
Ingredients
  • 1 recipe Homemade Chickpeas or 3 cups cooked chickpeas
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 small onion, diced
  • 2 teaspoons fresh rosemary, minced
  • 2 stalks celery, sliced
  • 2 medium carrots, sliced into rounds or half moons
  • 2 medium zucchini, sliced into half or quarter moons
  • 4 cups vegetable stock or water
  • 1 organic bay leaf
  • ½ cup fresh parsley or basil leaves, chopped, divided
  • 2 cups cooked pasta (such as farfalle, fusilli, twists, wheels, or shells)
  • ½ cup freshly grated Parmigiano-Reggiano or Pecorino Romano (optional)
  • sea salt, to taste
  • freshly ground black pepper, to taste
Instructions
  1. Follow instructions for making Homemade Chickpeas. Set chickpeas aside. Do not drain, as the chickpea cooking liquid will be used in the soup. If using canned chickpeas you will need to drain the liquid from the can.
  2. In 3- to 5-quart soup pot, sauté onion in 1 tablespoon olive oil and a pinch of sea salt for about 10 minutes over medium or medium-low heat. Add rosemary and stir to coat onions. Add another tablespoon olive oil, celery, carrot, and another pinch sea salt and sauté about 10 minutes more. Adjust heat if necessary to prevent burning. Add zucchini and sauté a minute more.
  3. Place chickpeas and chickpea cooking liquid into soup pot and add stock and bay leaf. Bring to a boil, then turn heat to low, cover, and simmer until zucchini is soft, about 8 minutes. Add half of fresh herbs. Season with salt and pepper to taste.
  4. Serve pasta in soup bowls and pour chickpea soup over the pasta.
  5. Garnish each bowl with remaining fresh herbs and/or grated cheese (if using).
Notes:
  1. Make this recipe gluten-free by using a gluten-free variety of pasta.
  2. If using canned chickpeas, add 3 cloves minced garlic along with carrots and celery.

By noon our cooking crew was ready to serve their homemade soup, pasta, and bread to the class.

Enjoy making soup on a cold winter day and share with some friends!

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!

 

Cecilia’s Pozole Verde

pozole verde

Mmm… Posole soup! Cecilia Torres, my friend and former student, sent me this recipe for Pozole Verde after returning home to León, Mexico this winter. Upon finishing her culinary studies at The Natural Epicurean, she got right back to work cooking amazing things in her kitchen, including the creation of authentic Mexican versions of recipes we did in class. They are all incredibly beautiful! Be sure to check out Cecilia’s food pictures on Instagram.

Pozole or posole refers to the large type of corn as well as the soup made with it. Perhaps you are familiar with pork or chicken-based pozole soups that are stewed for a whole day or two. This version is much fresher, greener, and gets its flavor from the poszole corn and the delicious verde sauce made with roasted poblanos, tomatillos, and lettuce. Flavorful ingredients are made fresh to top the soup with, making it fun for kids of all ages to customize their own bowls.

Cecilia's Pozole Verde
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Soup
Cuisine: Mexican
Serves: 8 servings
Ingredients
Soup
  • 4 cups pozole corn, soaked overnight
  • 4 cups vegetable stock or filtered water, or more as needed
  • 1 medium onion, diced
  • 2 tablespoons extra-virgin olive oil
  • 1 clove garlic, minced
  • 2 roasted poblano peppers, peeled, seeded, and diced
  • 2 pounds green tomatillo, chopped in halves or quarters
  • ½ head iceberg or romaine lettuce, chopped
  • 1 or 2 xoconostles, peeled and seeded (optional)
  • reserved pozole cooking liquid
  • vegetable stock or filtered water, as needed
  • sea salt and black pepper, to taste
Toppings
  • cooked pozole (see instructions above)
  • 3 cups mushrooms, sliced and sautéed
  • ½ head iceberg or romaine lettuce, shredded
  • ½ bunch red radishes, julienned
  • ½ yellow or white onion, minced
  • 2 avocados, sliced
  • ½ bunch cilantro leaves
  • 4 limes, sliced into wedges
Instructions
  1. Cook pozole in water or vegetables stock until soft, 60-90 minutes. Drain, reserving liquid for soup base. Set aside.
  2. Sauté onion in olive oil until translucent.
  3. Add garlic, peppers, tomatillos, and lettuce and cook until vegetables are soft and bright green.
  4. Pour sautéed vegetables into a blender with reserved pozole cooking liquid and more vegetable stock (if needed) to make a creamy soup base.
  5. Pour soup base into a saucepan and bring to a boil over medium heat.
  6. Add more vegetable stock to reach the desired consistency of your soup. Season with salt and pepper.
  7. Serve toppings in separate bowls with spoons so that each person can serve up a bowl of soup and put the toppings they would like in their bowl.
Variations
  1. Sauté cooked pozole in olive oil and sprinkle with sea salt and chile powder. The result is a beautiful and tasty pozole to garnish the soup with.
  2. Use sliced zucchini in place of some or all of the poblano peppers for a milder version.
  3. Pickle thin radish rounds in umeboshi vinegar for about an hour before serving the soup, and use as a topping.

 

Here is the the version I made with Nelson at home yesterday. We added zucchini and serrano pepper (as we forgot to buy the poblanos) as well as a little shredded chicken we had leftover from making a chicken stock. It was still amazing! Another thing we tried was to sauté the cooked pozole corn in olive oil with ground Ancho chile and salt. It had a beautiful color and amazing flavor when added to the soup as a garnish.

Here is a photo of Cecilia and I at the Vegan Thanksgiving class we taught together at the Natural Epicurean in November 2016. I miss her so much!

Cecilia and Rachel cooking together at The Natural Epicurean- November 2016
Cecilia and Rachel cooking together at The Natural Epicurean- November 2016
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Questions?

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(512) 217-1259

rachel@cookloveheal.com

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