RECIPES:

BOK CHOY AND BUCKWHEAT NOODLES IN GARLIC GINGER BROTH YAKI-SOBA

This traditional Japanese dish makes a quick, healthy family meal. Soba is a hearty noodle made from buckwheat and wheat flour and can be found in natural foods stores and Asian markets. Bok choy is a beautiful vegetable that has big dark green leaves with a thick white stem.

8-ounce package soba noodles
2 teaspoons toasted sesame oil
1 onion, cut in thin half moons
2-3 cloves garlic, minced
1 carrot, cut into matchsticks
5 shiitake mushrooms, cut into bite-size
  pieces
2 cups chopped bok choy, leaves and stems
4 cups water
1/3 cup tamari or shoyu
1/2 pound firm tofu, cut into 1/2-inch cubes
1 Tablespoon freshly grated gingerroot
2 scallions, cut into thin slices

Prepare soba noodles according to package directions. Drain and set aside.

Heat oil in a 4-quart soup pot. Add onion and garlic; saute over medium heat until onion begins to soften. Add carrot and mushroom pieces; saute a few minutes more. Add bok choy, water, tamari, tofu, and gingerroot. Bring heat up until mixture begins to simmer. Cover and simmer for 10 minutes.

Serve this dish by placing a handful of noodles in each serving dish. Ladle broth and vegetables over the noodles. Garnish with scallions.

If you want to add more veggies, may I recommend steamed broccoli & snow peas. 

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ANDEAN BEAN STEW WITH WINTER SQUASH AND QUINOA


This savory, filling pot of beans is inspired by a Chilean bean stew and uses quinoa instead of the corn called for in the authentic version. Make it a day ahead for the best flavor.

1 pound dried pinto beans, rinsed and picked over, soaked in 2 quarts water overnight or for 6 hours
Salt
1 tablespoon extra virgin olive oil
1 medium onion, chopped
1 tablespoon sweet paprika
4 large garlic cloves, minced
1 bay leaf
1 (14-ounce) can chopped tomatoes, with liquid
1 pound winter squash, such as butternut, peeled and cut into 3/4-inch cubes
1/2 cup quinoa, rinsed thoroughly
Freshly ground pepper
3 tablespoons chopped fresh basil or parsley

1. Place the beans and soaking water in a large pot. Add water if necessary to cover the beans by about 2 inches, and bring to a boil. Skim off foam, reduce the heat to low, cover and simmer gently for 60 minutes, or until the beans are tender but intact. Add salt to taste.

2. Heat the oil over medium heat in a large, heavy nonstick frying pan and add the onion. Cook, stirring, until the onion is tender, about 5 minutes, and add the paprika. Stir together for about a minute, and add the garlic. Cook, stirring, for a minute or two, until the garlic and onions are very fragrant but not brown, and stir in the tomatoes and 1/2 teaspoon salt. Cook, stirring often, until the tomatoes have cooked down slightly and smell fragrant, 5 to 10 minutes. Remove from the heat and scrape the contents of the pan into the pot of beans.

3. Bring the beans back to a simmer, add the bay leaf and winter squash, and simmer, covered, for 30 minutes, or until the squash and beans are thoroughly tender. Add the quinoa and simmer for another 20 to 30 minutes, until the quinoa is translucent and displays an opaque thread. Taste and adjust salt. Add a generous amount of freshly ground pepper. Stir in the basil or parsley, simmer for a couple of minutes more, and serve, with cornbread or crusty country bread.

Yield: Serves 6 to 8 generously

Advance preparation: This tastes best if made a day ahead and reheated. The stew will thicken up, so you will probably want to thin out with water and adjust seasonings accordingly. Add the fresh herbs when you reheat. It will keep for at least five days in the refrigerator. It freezes well.

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CABBAGE MINESTRONE WITH CHICK PEAS

1 heaped cup chick peas, washed and picked over, soaked for 6 hours or overnight in 1 quart water
2 tablespoons olive oil
1 large onion, finely chopped
1 carrot, peeled and finely chopped
1 celery stalk, finely chopped
Salt to taste
4 garlic cloves, minced
1 (28-ounce) can tomatoes, seeded and chopped, with juice
1 1/2 pounds cabbage, outer leaves removed, cored and coarsely chopped (about 1 medium cabbage)
2 1/2 quarts water
A bouquet garni made with 1 Parmesan rind, a bay leaf, and a few sprigs each parsley and thyme
Freshly ground pepper
1/2 cup small shells (try to experiment with whole wheat  / quinoa pasta)
Freshly grated Parmesan for serving

1. Drain the chick peas and set aside. Heat the oil over medium heat in a heavy soup pot and add the onion, carrot, and celery. Add 1/2 teaspoon salt and cook, stirring often, until the mixture is fragrant and the vegetables tender, about 10 minutes. Stir in half the minced garlic and cook, stirring, for another minute or so, until the garlic begins to smell fragrant. Add the tomatoes and their liquid and cook, stirring occasionally, for 5 to 10 minutes, until the tomatoes have cooked down a bit. Add the cabbage, stir together for a minute, then add the drained chick peas, 2 quarts water, and the bouquet garni. Bring to a boil, reduce the heat to low, cover and simmer 1 hour, or until the beans are just about tender.

2. Add the remaining garlic and salt to taste, cover and continue to simmer another 30 minutes to an hour, until the beans are thoroughly cooked and the soup very fragrant. Add a cup more water if it seems too thick. Add pepper, taste and adjust salt. Remove the bouquet garni.

3. Add the pasta and cook until the pasta is cooked al dente, 5 to 10 minutes. Serve, passing the Parmesan at the table for sprinkling.

Yield: Serves 6 to 8

Advance preparation: The soup may be made a day ahead through Step 2 and refrigerated. Bring back to a simmer and proceed with the recipe. It keeps for a few days in the refrigerator.

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recipes courtesy: MARTHA ROSE SHULMAN
© 2008 The New York Times Company

 

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