Posole is a spicy, warm soup that's perfect for those cool fall nights. This recipe is a variation of the Sunbasket version which includes pork. Like many others I post, this recipe freezes well and reheats easily.
1 Tbs olive oil 2 onions, chopped 4 cloves garlic, minced 1 1/2 Tbs cumin 1 1/2 Tbs ancho chili powder (or other chili powder) 1 1/2 Tbs dried oregano 1/2 tsp ground cloves 2 8-oz packages cremini mushrooms, quartered 1 24-oz can hominy, drained 2 16-oz cans pinto beans, rinsed and drained 1 Tbs apple cider vinegar 1 24-oz can diced tomatoes 6 cups low-sodium vegetable broth 1 tsp honey 1 tsp salt 1 1/2 cups frozen corn (roasted if available) Garnish (optional): shredded cabbage, chopped onion, cilantro, cotija or cheddar cheese, fresh lime wedges 1. Heat oil in dutch oven. Add onions and garlic and saute over medium high heat 5 minutes or until soft. 2. Add spices (cumin - cloves) and saute 1-2 minutes until fragrant. 3. Add next 8 ingredients (through salt). Simmer 30 minutes. Add corn and cook an additional 5 minutes. Serves 6. Portion: 1.5 cups of soup Garnish each bowl as desired.
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This has been a staple recipe for years, but I only recently discovered the magic of adding mushrooms to it. Garam masala is a blend of spices that is essential for Indian dishes. If you don't want to buy it, you can find recipes online to make your own. Amchur is a dried mango powder available at most Indian grocers. You can substitute a tablespoon of lemon juice when you add the spinach but the powder is best. Makes 6 to 8 servings and freezes well.
1 tbsp olive oil 2 medium onions, chopped 4 garlic cloves, minced 2 tbsp grated ginger 2 tbsp cumin 1 tsp coriander 1/2 tsp cayenne pepper 1 tsp turmeric 2 tsp paprika 1 1/2 tbsp garam masala 2 tsp salt 1 tsp amchur powder 1 15oz can tomato sauce 1 cup white wine 2 cans garbanzo beans, rinsed and drained 3 cups water 2 pkg cremini mushrooms, chopped 1 8oz bag spinach 1/2 cup fresh chopped cilantro Heat olive oil in a large pot over medium heat. Add onions and saute 5 minutes or until they begin to soften. Add garlic and ginger and saute 2 minutes. Add cumin through amchur powder and saute 2 minutes until fragrant. Add tomato sauce, wine, garbanzo beans, water and mushrooms and bring to a boil. Reduce heat and simmer uncovered 40 minutes, stirring occasionally, until chana masala reaches desired consistency. Add spinach and cook 10 minutes on low. Remove from heat and garnish generously with cilantro. Photo by Hester Chang Growing up with family in the mid-west, I am one of the fortunate who has experienced Cincinnati Chili. This bean-less chili boasting flavors of spice, cinnamon and cocoa is poured over spaghetti and topped with cheese. High in sodium and saturated fat and zero in vegetables, this meal has been considered a rare treat in my household. That was until I created this vegetarian version that looks and tastes almost identical to the original. One batch makes about 8 or 9 servings so you can invite your friends over for dinner or freeze leftovers for an easy weeknight meal. Ingredients 2 small onions 16 oz cremini mushrooms 4-5 cloves garlic 1 ½ tsp cinnamon 2 tsp cumin ½ tsp cayenne ¼ tsp allspice ½ tsp paprika 3 tbs chili powder (I prefer a mild power like Ancho or New Mexico) 1 ½ tbs unsweetened cocoa powder 1 tsp salt 2 (12 oz) cans of black beans (drained and rinsed) 1 (12 oz) can of great northern beans or white kidney beans (drained and rinsed) 2 tbs Worcestershire sauce 1 tsp apple cider vinegar 6 cups H20 1 (6 oz) can tomato paste 2 bay leaves Whole Wheat Spaghetti Cheddar Cheese, shredded Directions Using the grating blade of a food processor, shred the onions, mushrooms and garlic cloves. Add 1 tsp olive oil to pan and saute vegetables over med heat until water evaporates (about 5 minutes). Add spices (cinnamon through salt) and saute 2 minutes more. While vegetables cook, switch to the normal food processor blade and add beans, Worcestershire sauce, vinegar and 1 cup water. Blend until smooth. Add bean mixture to pan along with tomato paste, remaining water and bay leaves. Bring to a simmer and cook on low for 45 minutes to 1 hour until mixture is thick. While chili simmers, cook pasta according to package directions. Drain and rinse with cool water. Spoon a half a cup spaghetti into each bowl and top with ½ cup chili and 1-2 tbs cheese. Top with oyster crackers or diced onion as desired. As a part-time worker, full-time student, and volunteer I often find myself strapped for time when it comes to planning healthy meals during the week. For this reason, I came up with the grilled vegetable hat trick - three separate meals that all use grilled vegetables in different ways. Now, I only have to fire up the grill once to have delicious healthy fare for three days. Step One – Grill the Veggies I typically use an assortment of whatever is fresh and available. I almost always use red onion, peppers, corn, asparagus, sweet potato and Portabella mushrooms. You can also try zucchini, summer squash, tomato, cauliflower, eggplant, or whatever other vegetables are in season. The key is to grill enough vegetables so that at the end you have about 6 cups. For grilling, simply coat lightly with olive oil, sprinkle with salt and pepper, and cook over a medium flame on each side until they develop the desired amount of char. Remove and let cool slightly before slicing into bite-size pieces. Day One – Summer Grilled Vegetable Salad with Lemon Herb Vinaigrette Combine lettuce (romaine or mixed greens) in a medium bowl. Add ½ cup cucumber (cubed), ½ a can unsalted black beans, rinsed and drained (save the remaining beans for night two), and sliced tomato. Top with 2 cups of grilled veggies and sliced avocado. To make the dressing, combine 1/4 cup olive oil, 2 tbs fresh lemon juice, 1 tsp honey or agave nectar and 1/4 tsp salt in a jar and shake vigorously until honey is dissolved. Add 1-2 tbs of roughly chopped basil and mint and shake to combine. Serves 2. Day Two – Grilled Vegetable Burritos Slowly heat about 2 cups of grilled vegetables in a medium sized saute pan. Spread 2 tbsp of hummus in the center of 2 large whole wheat tortillas. Add remaining beans, salsa (look for one low in sodium), avocado slices, heated vegetables and fresh kale or arugula. Roll tortilla into a burrito and garnish with non-fat Greek yogurt and fresh cilantro. Serves 2. Day 3 – Grilled Vegetable Pizza Place a pizza stone on the bottom rack of your oven and preheat oven to 500. Roll out a ball of refrigerated whole wheat pizza dough on a large piece of parchment paper until you form a large circle, using a little flour to prevent sticking. Pierce dough with fork and slide onto pizza stone. Cook for 5 minutes. Remove from oven and brush dough with olive oil. Top with fresh mozzarella, tomato slices or sauce depending on your preference, and remaining grilled vegetables. Cook for 6 minutes until cheese is melted. Remove from oven and sprinkle with fresh basil and arugula. Serves 2-3. Recipe originally published in the June 2014 issue of "The Eatatorial", the newsletter for California State University Los Angeles' Student Dietetic Association.
This warm, savory soup is perfect for those cool autumn evenings or chilly winter nights. Hearty enough as a meal or serve with a nice slice of multi-grain or whole wheat toast. Ingredients: 1 butternut squash, peeled and sliced into 1” thick pieces 1 large apple, peeled, seeded and quartered 1 tbs plus 2 tsp olive oil 1 sweet onion, sliced thin 2 cloves garlic, minced 1 tsp Garam Masala (available at most grocery stores) ¼ tsp paprika Pinch of cayenne pepper 1 ½ tsp fresh thyme ½ tsp fresh rosemary 1 bay leaf 4 cups vegetable stock 1 pkg sliced shitake mushrooms (like the one from Trader Joes) Directions: 1. Preheat oven to 425 2. Toss squash and apples with 1 tbs olive oil and spread onto baking sheets. Roast until tender (about 1 hour), turning halfway through. 3. While squash and apple bake, heat 1 tsp olive oil in saucepan or dutch oven and saute onion until soft (3-5 minutes). 4. Add garlic and saute 2 minutes. 5. Add Garam Masala, paprika, and cayenne and saute until fragrant (1-2 minutes). Remove from heat and set aside. 6. Once squash and apple are tender, add them to a saucepan with the onion mixture, 1 tsp thyme, rosemary, stock, and bay leaf. Bring to a boil over medium high heat and simmer for 10 minutes. 7. While soup is simmering, saute shiitake mushrooms in 1 tsp olive oil over medium heat for 5 minutes, stirring constantly. Remove from heat and set aside. 8. Remove soup from heat and discard bay leaf. Using either an immersion blender or regular blender, blend soup until smooth (if using a regular blender, allow steam to escape by placing a paper towel over opening in lid). 9. Stir in shitakes. Portion into 2-4 bowls and garnish with remaining thyme. Recipe originally published in the Fall 2014 issue of "The Eatatorial", the newsletter for California State University Los Angeles' Student Dietetic Association. |
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