Forbidden Rice for Everyone

Here’s a rice with benefits worth knowing about. Yes, rice is a staple in much of the world—it comes in a variety of strains from white, to brown, and even black.  I’m late coming to the rice party, perhaps reluctant, in thinking it lacked nutritional value. That was until I became acquainted with black rice.

Forbidden Rice

Black rice, often referred to as Emperor’s Rice in China, harkens back to ancient times when it was prized for its medicinal attributes and thought to contribute to longevity.  So rare, it was reserved as tribute food for those of the highest status.

Times have changed and these days strains of black rice are available throughout Asia—where it is recognized as a source of anthocyanins, those coveted antioxidant wielding phytochemicals found in blueberries and acai. Interestingly, its black color transforms into a muted purple when cooked.

Black rice is considered a whole grain since the husk and germ remain in tact. It has more fiber and protein than brown rice and is also gluten-free. Studies have found black rice may reduce cancer, act as an anti-inflammatory, and even help with memory functions. Its toasty flavor and chewy texture are reminiscent of wild rice.

On the stove top, black rice can take up to an hour to cook, but I’ve come up with a more efficient method. I discovered Forbidden Rice from Lotus Foods, a heritage black rice that cooks in 30 minutes and now available in most well stocked markets.

Soaking rice also reduces cooking time. It’s worth noting than many sources believe the addition of an acid such as lemon juice during the soaking process is helpful in removing phytic acid, which can inhibit mineral absorption.

Steamed Forbidden Rice

In tandem with presoaking, steaming black rice in the Instant Pot or other pressure cooker can cut cooking time down to a mere 12 minutes. Once the pot is disconnected, a 6 minute natural release of pressure has just enough residual heat to finish the cooking process and allow a brief rest to separate and swell the rice.

Zucchini Rice Patties

The prepared rice is ready to use in any recipe calling for cooked rice. Forbidden Rice is not regarded as a sticky rice, but it does hold together when necessary. Here, Zucchini Rice Patties assemble quickly for a  tasty appetizer, a nutritious side dish, or entrée. They shine with a squeeze of lemon, or dress them up with raita or other light yogurt sauce.

They are even good the next day topped with an egg.

Zucchini Rice Patties

Ingredients
1 medium zucchini or summer squash, (1 generous cup, grated)
½ tsp salt
2 Tbsp green onion, fine chop
2 Tbsp parsley or 1 tsp fresh minced thyme, dill or fennel fronds
1 egg, beaten
½ tsp each salt and pepper
1 cup cooked black, brown, or white rice (see below)
¼ cup flour + ½ tsp baking powder, approx.
2-3 Tbsp vegetable oil

Instructions

  1. Place grated zucchini and salt in a strainer lined with paper toweling or a coffee filter to draw out excess liquid. Let drain 30 minutes and squeeze well.
  2. Combine the zucchini with green onion and herbs; add the egg, salt and pepper. Lightly blend in the rice. Stir in enough flour and baking powder to thicken and bind.
  3. Divide heaping tablespoons into 6-8 rounds and shape into patties.
  4. Heat skillet over moderate heat with enough oil to coat bottom of pan. Add patties, gently flatten and cook 3 minutes per side until lightly browned. Drain on toweling. Cook in batches if necessary. Makes 6-8 patties.
  5. Serve with lemon, raita or yogurt herb sauce.

To presoak Forbidden Rice
1 cup Forbidden Rice
1 cup water
1 Tbsp lemon juice (optional)
Rinse and drain rice.
Combine lemon juice and water and pour over the rice.  Cover and let stand 7-8 hours. Use as is or rinse and drain.

To cook soaked Forbidden Rice in Instant Pot
1¾ cup water, divided
pinch salt
Lower trivet into liner; pour in 1 cup water and set pot to Sauté Normal to begin preheating.
In a heat proof dish or steamer, spread the soaked rice in bottom and add a pinch of salt; barely cover it with ¾ cup water. Cover with foil or a lid and set on trivet.
Seal pot and manually set to Hi Pressure for 12 minutes. When complete, turn off pot and disconnect; let pressure release naturally for 6 minutes. Carefully remove lid and lift out cooking container.
Fluff rice with fork and proceed as needed. Yields 3-4 cups.

Freekeh Friday

I’m big on freekeh. I’m impressed by this ancient grain’s natural abundance of sweet mild flavor, protein, fiber, and vitamins. These days I’m on the lookout for more ways to incorporate it in my meal plan—especially on Fridays, my favorite day of the week.

Freekeh cooks fast, it has a slight chewiness and readily absorbs flavors, which actually makes it a viable alternative to ground meats. If you think about it, one reason why chili is so delicious is due to fat from the meats included—which further drives and elevates the various chile flavors.

For an acceptable chili substitute, I want one that cooks in a fairly short amount of time and delivers big flavors. With that in mind, I begin by sautéing onions and garlic in rich olive oil, then introduce levels of flavor from a range of chiles including adobo, canned Ortega chiles, smoked paprika, and chile powder. Precooked freekeh is added to absorb these flavors, backed up with tomato product and pinto beans.  It then simmers for 20-30 minutes to bring it all together.

4-Alarm Freekeh Chili

Good news. This 4-alarm chili is healthy and tastes delicious, plus it’s filling and easily digested. It does not make as much as a traditional batch of chili, but a little goes a long way and it is easily doubled.

I really like the chili spread on tostadas and topped with whatever else is on hand.

Freekeh Tostada

I learned this trick while living in Mexico—I was set free once I discovered that Mexican home cooks do not cook their own tostadas. They purchase precooked tostadas for everyday meals (they would use refried beans). Now I regularly stock a package for quick meals and snacks.

So, layer it in a bowl or try it on your own tortillas. You don’t need to wait for Friday to enjoy this chili.

Four-Alarm Freekeh Chili

Ingredients
2-3 Tbsp olive oil
1 small onion, chop
3 cloves garlic, mash & mince
1 Tbsp each chile powder and smoked paprika, 1 tsp ground cumin
2 chipotles in adobo, mince; 1-2 Tbsp canned chopped Ortega chilies
3-4 cups cooked cracked freekeh*
15-oz can crushed or diced tomatoes
15-oz can pinto beans, drain
2 tsp Worcestershire sauce
1 Tbsp cornmeal
1 cup water

Instructions

In a soup pot over medium heat, sauté the onion and garlic in hot oil. Add the chile powder, smoked paprika, and cumin and cook until aromatic. Add the chipotles and Ortega chilies and toss to combine.

Add the cooked freekeh, stir and cook for 5 minutes to incorporate flavors.  Add the tomatoes, pinto beans, Worcestershire, cornmeal, and water.  Bring to a boil and reduce to low. Simmer partially cover for 20-30 minutes until thick.  Adjust seasoning.  Serve 4

To precook freekeh:  Bring 1 cup cracked freekeh, pinch of salt, and 2½ cups water to a boil. Cover, reduce heat, simmer 20 minutes. Let stand 5 minutes; drain if needed.  Yields 3 cups, approx.

Soothing Split Pea Soup

My daughter, Shannon, recently mentioned how much she missed and enjoyed a comforting bowl of creamy split pea soup. I agreed, it reminded me that there is something highly restorative about this soup; it penetrates all the nooks and crannies of my body and fills it with heartwarming goodness.

It’s cold and rainy in Oregon today and waaay past time for a soothing bowl of homemade split pea soup.

Homemade Split Pea Soup

The ham hock and vegetable speckled soup my kids were raised on was inspired by the pea soup we loved at Andersen’s in Buelton, CA.

It takes about 3 hours on the stove top. Seriously, who has that much time anymore? I got to work updating the old recipe, and brought it into the 21st century, thanks to the power of the Instant Pot.

With all my fiddling, the soup was complete in under an hour, including rummaging, prepping, pressure cooking and release time. Under pressure, the soup only takes 25 minutes. While that was happening, I decided to whip up soup toppings for extra protein and interest.

In the fridge I found a small package of garlic chicken sausage which I sliced up and quickly seared. I chopped up and added a few other odds and ends to the skillet: a partially used onion, pasilla and yellow peppers, and fresh rosemary. I grated up a small bowl of rosemary Asiago cheese and stepped away.

When the soup was complete, I pulled out the ham hock and bay leaf and gave it a quick blitz with the immersion blender to bring it all together. The meat from the hock was still smoky and flavorful, so I picked it off the bone and added to the pot.

Split pea soup is notorious for its thickening attributes. If it is cooked on the stove top, it’s a good idea to regularly give it a stir to keep it from sticking and burning on the bottom. Since there is no stirring while cooking under pressure, add more liquid than you think you will need and give it a good stir before sealing the lid. We know the soup will thicken and continue to do so as it cools. It’s a very good thing.

Homemade Split Pea Soup

Ingredients
6 cups water, or more
1 ham hock, or 3 strips smoky bacon, slice
1 onion, chop
1 stalk celery, plus leaves, chop
1 large carrot, chop
1 clove garlic, mince
2 cups dried split peas, rinse
1 bay leaf
½ tsp dried thyme
1 tsp salt
¼ tsp pepper

Instructions

  1. Begin by preheating Instant Pot by placing 4 cups of water in liner of pressure cooker and set to Normal or Medium Sauté.
  2. Meanwhile add all ingredients to pot as prepped. Add remaining 2 cups or water and give a stir. Add lid, seal pot to Hi Pressure, set to 25 minutes.
  3. When complete, turn off and disconnect pot. Allow 10-minute natural release of pressure, then carefully release remaining pressure. Open lid and stir up from bottom.
  4. Remove ham hock and bay leaf. For a more homogeneous soup, give it a quick blast with an immersion blender for 20-30 seconds or longer. Pick ham from bone and add to the pot; adjust seasoning. Serve with grated cheese.

Using stove top: As above, simmer for about 3 hours, stirring occasionally until thick. Serves 6

Go Ducks Gumbo

Today the Oregon Ducks are back at the Rose Bowl playing the Wisconsin Badgers. Since it is also New Year’s we are feasting on bowls of Gumbo with Black-eyed Peas (here). The gumbo is rich and hearty with sausage and/or ham. To liven it up, I’m including an insane topping, Brussels Sprout Leaves with Bacon Vinaigrette.

Black-eyed Peas Gumbo topped with Brussels Sprout Leaves & Bacon Vinaigrette

I stumbled upon both ideas in The Nimble Cook, a resourceful book by Ronna Welsh. Her beautiful cookbook is packed with clever solutions for transforming little used or often ignored food into treasured ingredients. It doesn’t take long before her perspective becomes infectious and you begin to view excess and waste far differently.

It had not occurred to me to separate the leaves from the sprouts’ core, but it makes total sense when you are merely removing the larger top layer for a fast 1-minute sear. That’s it. The rest of the brussels sprouts can be cut up and included or saved for another meal. Since I was looking for a small amount for lively garnish, this suited my needs. Besides, I love the idea of the fresh sprout leaves and bright bacon vinaigrette mingling with the black-eyed peas.

Ronna likes to work with concepts that keep her ideas simple and frequently don’t require recipes. The bacon vinaigrette is so simple it hardly needs a recipe. I ended up searing about 3 cups of cut-up leaves, for 1 minute in a drizzle of hot bacon fat. I added a spoonful of the vinaigrette to the skillet to heat and coat the leaves and that was it.

The leaves remain bright green for several hours. Here’s my version of Ronna’s brilliant ideas.

Brussels Sprout Leaves with Bacon Vinaigrette

Inspired by The Nimble Cook by Ronna Welsh

Ingredients
3 slices thick smoked bacon, or ⅓ cup crisp bacon, 1 Tbsp plus 1 tsp bacon fat
1 clove garlic, peel, flatten
3 cups brussels sprout leaves, cut and torn bite size, from @ 12 individual brussels sprouts
Bacon Vinaigrette
1 Tbsp red wine vinegar
2 tsp whole-grain mustard
2 Tbsp olive oil
pinch salt
1 Tbsp bacon fat

Instructions

  1. Cut up the bacon and cook until crisp, separately reserve the bacon bits and fat.
  2. To make the vinaigrette: combine the vinegar and mustard, whisk in olive oil and salt until thick. Whisk in the warm bacon fat until well combined and thick. Set aside
  3. In a wide skillet over medium, heat 1 tsp bacon fat. Add the garlic clove and increase heat to high. Toss the garlic, when aromatic remove it.
  4. Add the leaves, toss to coat and sear for 1 minute. Add a spoonful of vinaigrette and remove pan from heat. Sprinkle lightly with salt. Will remain green for several hours. Combine the crisp bacon with the leaves and serve. Makes 1 generous cup.

Freekeh to the rescue

Mujadara is a delicious mid-Eastern specialty typically made with rice and lentils and topped with caramelized onions. My mouth was watering thinking about this plus spoonfuls of Raita (here), a yogurt topping seasoned with cumin, green onion, cilantro, and such.

It wasn’t until I began pulling out the lentils and rice that I realized I was completely out of rice! How does that happen?  I debated a run to the store but spotted a bag of cracked freekeh.

cracked freekeh

Well, I reasoned, freekeh is certainly nutritious, it has a lovely nutty flavor and a chewy bite… It might actually be good with lentils.  Why not give it try?

I had the Instant Pot ready to go, so I proceeded pretty much as usual in making mujadara, by first caramelizing the onions and then set them aside. Yum.  I quickly sautéed the aromatics: cumin, allspice, and smoked paprika, added garlic and a dollop of the onions. The freekeh and lentils were tossed in next with water and such, and the pot was set to Hi Pressure for 11 minutes.

Once complete, I decided to let the pot rest with a 7-minute quick release.  I carefully opened the lid, relieved to see that both the lentils and freekeh were cooked. It was a little soupy but it set up as it sat in the pot. I had forgotten to add lemon rind, so I stirred in a spoonful of preserved lemon, which perked it up nicely.

Freekeh and Lentil Mujadara

The very exotic mujadara was ready and waiting when dinner was served 30 minutes later—along with caramelized onions, raita, and more lemon.

I could have stopped there; it needed nothing more. I buckled and added a little tomato for fresh color… and pita bread.

Freekeh & Lentil Mujadara

Ingredients
1 Tbsp butter and 1 tsp olive oil
1 large onion, thin sliced lengthwise
½ tsp cumin, ¼ tsp allspice, ½ tsp hot smoked paprika or to taste
1 clove garlic, mash and sliver
1 cup cracked freekeh
½ cup brown lentils
2½ cups water
½ tsp salt, ¼ tsp pepper
1 bay leaf
1 tsp grated lemon rind or preserved lemon

Instructions

  1. To prepare the caramelized onion, set Instant Pot to Sauté Medium, melt the butter and a drizzle of olive oil. When bubbling, add the sliced onion, a dash of salt and pepper, and stir often with flat a spatula until golden brown, about 15 minutes. Set aside.
  2. Reduce heat to Sauté Low, drizzle in a little olive oil to coat bottom. Add the spices, stirring until aromatic. Stir the garlic into the spice mixture for a minute and then a spoonful of the caramelized onions.
  3. Add the lentils and freekeh, then the water. Increase heat to Sauté High; stir in salt, pepper, bay leaf, and lemon. Seal pot, reset to Hi Pressure for 10-11 minutes. When complete, let stand 7 minutes and carefully release pressure. Open the lid, stir in preserved lemon  if using. It thickens as it sets.
  4. Serve with caramelized onion, fresh lemon, and homemade raita. Serves 4

Painless Polenta

I just had to stop and pass on this memorable method for cooking polenta.  Finally, the nightmares are over: no more burbling projectiles of searing polenta. With no effort—and no pain—creamy, smooth polenta is ready in 30 minutes.

In cooking your polenta, it’s important to select the right type. There are instant polentas that cook up in a flash, for which this whole episode is likely a waste of your time. Coarser grains, such as authentic polenta, stone-ground cornmeal, or grits require a longer cooking time. That is what we are interested in here, we want the more traditional style for rich flavor and divine mouth-feel.

And, there is no sticking or burning polenta, either…

This may sound like an infomercial, but I have nothing to gain but good food. The secret is in the multi-cooker and the trick is to use a bit more water than usual. Bring it all to a simmer, stir in the salt and polenta, then seal the lid and bring it to pressure. Let it burble away undisturbed for 20 minutes. Once complete, allow the pressure to release naturally (about 10 minutes). In this magical time, the polenta settles down, expands, and blooms. Carefully remove the lid, bring it all together with a wooden spoon and whisk in a little butter and grated cheese.

Now, you are free to do with it what you will. This polenta is good enough to enjoy without a lot of fuss, but the options are endless.

Spoon it loosely mounded into a bowl porridge-style topped with cheese, or with your favorite mushroom topping or tomato sauce.

Polenta thickens as it sits, so you can pour it into a flat pan or dish to firm up and cut into shapes later.

Make crostini type bites or cut into fingers for dipping. Or, form into cakes for a future side. It’s all good!

Creamy Polenta

Ingredients
5 cups water
1 tsp salt
1 cup coarse polenta
2 Tbsp butter
¼ cup grated Parmesan

Instructions

  1. Place salted water in liner of Instant Pot or other multi-cooker. Set to Hi Saute or equivalent and bring to a simmer. Whisk in polenta to dissolve any potential lumps.
  2. Seal lid, set to HI Pressure for 20 minutes.  When complete, turn off unit and disconnect. Let stand 10 minutes, then slowly release pressure.  Before opening, tap or shift pot to remove pockets of heat that may have formed in the polenta.  Carefully open and stir down with long wooden spoon.
  3. Whisk the butter and cheese into the polenta to incorporate and make smooth.
  4. Serve in spoonfuls, or pour onto oiled or plastic lined baking sheet, chill and let set. Cut into shapes and reheat in 375°F oven, or in a skillet over medium high with a coating of butter or oil until heated and toasted on each side.  Serves 4 or more.

A question of quinoa

I hope we have gotten past quinoa’s trendy phase and can settle down and fully accept it for how great it really is—stellar nutritional virtues and all.  Judging from most market shelves, quinoa has definitely secured a presence and has moved from novelty to staple status.

We know quinoa is incredibly versatile; its slight nuttiness blends well with just about anything. I’ve gotten in the habit of cooking up a batch and incorporating it in meals during the week.  It works in a salad, maybe a grain bowl, part of a dinner, and even for breakfast.

Another personal motive is to hold back enough for my precious Quinoa Bars, an old favorite. I’m always glad to have them in the fridge. There will be times in the course of a week that I’ll be in a wild rush, and know I can reach in and grab one without missing a  beat.

IMG_20190521_125849208_PORTRAIT-01
Quinoa Fruit Bars

The moisture from the pre-cooked quinoa seems to keep these bars moist but not soggy—they hold very well without drying out after a few days, and the slight nuttiness blends well with the oat flakes and dried fruits. This last time, I went for a combo of dates and dried cranberries then topped them with bits of sliced candied oranges stashed away from a Trader Joe’s offering.

IMG_20190521_125727015_PORTRAIT-01

There’s still a lot of discussion about rinsing quinoa to remove a natural bitter coating from the seeds. I buy mine in bulk and have no idea whether this has been done. I usually forget to rinse, but as or yet have not noticed any pervasive off taste.

So here is the latest “new and improved” version of Quinoa Fruit Bars. They are even easier to make and enjoy!

Quinoa Fruit Bars  

Ingredients

  • 2/3 cup all-purpose flour, or half whole wheat or other flour
  • 1/2 tsp baking soda
  • 1/2 tsp each allspice and dried ginger
  • 1/4 tsp salt
  • 1 cup quick oats flakes
  • 1 large egg
  • 1/3 cup yogurt
  • 1/2 cup agave or honey
  • 1 tsp vanilla extract
  • 1 cup cooked white quinoa
  • 3/4 cup dried fruit: chopped dates, dried cranberries, raisins, apricots or candied ginger

Garnish: 1 Tbsp Demerara or other coarse sugar or candied fruit garnish

Instructions

  1. Preheat oven to 350°F. Line 8”x8″ pan with non-stick foil or spray with non-stick oil.
  2. In medium bowl whisk together flour, baking soda, spices and salt.  Mix in the oats. Add the dried fruit.
  3. In a large bowl, whisk the egg, then stir in yogurt, agave, vanilla, and cooked quinoa.
  4. With spatula, fold the dry ingredients into the wet just to incorporate.  Spread evenly into pan and sprinkle Demerara sugar over the top.
  5. Bake 30-35 minutes, until it begins to pull away from the sides of the pan and the top begins to brown.  Cool on rack and slice. Yield: 16-18 bars

Snow Day Soup

Like much of the nation we have been under snowy condition for the past week.  Highways running east and west over the mountains have been threatened with landslides and avalanches. Even a passenger train found it impassable, horribly stuck on the tracks for two days.

With a new storm approaching, I dashed to the market for a few staples. One essential was a rotisserie chicken—always a handy resource for quick bites and hearty soups.

Earlier in the week, my friend Elizabeth happened to mention she was planning to make a chicken taco soup. Huh, the idea stayed with me.  When I returned home from the store I set about making my own version of her soup.  Short on time, it became more a matter of opening up a few cans and dumping it all into a pot along with a few pieces of chicken.

It’s pretty hard to mess this soup up.  I began by making a chile-laced roux to thicken and flavor the soup along with fresh onion, garlic, and peppers.  More chicken stock and tomatoes were added and simmered briefly to form the basis of the soup.  To fill in the gaps I added part of a can of pinto beans, pieces of the roast chicken, simmered it for a few minutes, then set it aside to rest until ready to eat.

Much like a tortilla soup, it’s the garnishes that make the soup. Thus far, I’ve topped it with avocado, lime slices, grated cheese, salsa, jicama slaw, cilantro, salsa, chips… you name, it’s all good.

Chicken Taco Soup

 Ingredients

  • 1 rotisserie chicken, or 2 each cooked thigh and leg, shred
  • 1 tablespoon olive oil
  • 1 sweet onion, chop
  • 2 cloves garlic, mince
  • ½ teaspoon dried oregano
  • 1 pasilla, ancho or other hot pepper, seed and chop
  • 1 jalapeno pepper, seed and chop
  • 1 tablespoon chile powder
  • 1-1/2 tablespoon masa flour or AP flour
  • 4 cups or more chicken stock
  • 1 cup canned diced tomato and liquid
  • 1 cup canned pinto beans, drain
  • Salt and pepper to taste
  • Garnishes: avocado, grated cheese, sliced lime, cilantro, salsa, tortilla chips – any or all

Instructions

  1. In a soup pot over medium, heat olive oil.  When hot add onion and sauté until it begins to soften. Stir in the garlic and oregano.  When aromatic add peppers and cook to soften for 2-3 minutes.
  2. Stir in the chile powder to combine with vegetables.  Add the flour and stir to form a roux.  Slowly add 1-2 cups stock, stirring to dissolve any lumps. Bring to a simmer and let thicken.
  3. Add the tomatoes and remaining stock.  Allow to simmer for 10 minutes.
  4. Stir in the beans and the chicken and cook 10-15 minutes longer.  Adjust seasoning.  Serves 4.

Pasta Fazool: the ultimate vegetable soup

Several years ago I traveled with an Italian family, and this was one of their most requested soups.  They referred to it as Pasta Fazool, but it is also known by its traditional name, Pasta e Fagioli.

This easy, hearty dish is built on a zesty tomato based white bean soup, with plenty of fresh vegetables thrown in. Then, the ever-present pasta is added for the crowning touch.  What’s not to like?Fazool

Pasta Fazool is quite affordable to make, and great for a group. The more the merrier—just add water!  It’s perfectly delicious for vegetarians, too.  Of course, when I made it last, I went the other way. I pulled out a thick slab of ham tucked in the freezer from the holidays—a terrific addition, but not essential for this special soup.  A day ahead I tossed the ham cubes in an oil rub laced with garlic, fennel, red pepper flakes, and rosemary and set it all aside.

To get things started, beans are first simmered until near tender with crushed tomatoes flavored with onion, garlic and sage.  Either dried or canned cannellini or mayocoba beans work nicely.

To pull it all together, I briefly sautéed the seasoned ham (optional) in olive oil, and stirred in a few fresh vegetables. Next, the cooked beans are added and it’s briefly simmered to incorporate the flavors.

Lastly, escarole, kale or other hearty green is added to the pot, followed by a small pasta, such as ditalini.  It’s simmered for another 10 minutes or so, until al dente.Pasta Fazool

Top with a grating of Parmesan Reggiano and pass plenty of warm crusty bread.

 Pasta Fazool

Aka, Pasta e Fagioli

 Ingredients
2 tablespoon olive oil, divided
1 onion, chop
2 cloves garlic, mince
1 teaspoon dried sage, crumbled
14 oz. can crushed tomatoes
1 cup dried and soaked cannellini or mayocoba beans
2 cups water or stock (approximate), divided and used as needed
1-1/2 cups ham cut into ½” chunks (optional), in herbal rub (see below)
1 carrot, diced
1 poblano chile, seed chop
½ teaspoon dried oregano
1 bay leaf
1”x2” chunk Parmesan cheese
½ teaspoon each sea salt and ground pepper
1 small bunch lacinato kale, ribs removed and leaves torn into 2” pieces
1-1/2 cups ditalini pasta
Grated Parmesan cheese

Directions

  1. Heat olive oil in a saucepan over medium heat. Sauté onion until soft, then add the garlic and sage, stirring briefly. Add the crushed tomatoes, the beans, and 1 cup water.  Simmer about 1-1/2 hours. Or, using pressure cooker, set on High Pressure for 18 minutes with pressure valve set to Sealing and use Quick Release.
  2. In a fresh pot over medium high heat, add 1 tablespoon olive oil and sauté the seasoned ham for 2- 3 minutes (optional). Add the carrot, green pepper, and ½ teaspoon oregano, cook 4-5 minutes. Stir in the beans, Parmesan chunk, salt and pepper, 1 cup water, and simmer covered for 20 minutes.
  3. Add the kale to the pot and simmer for 3-4 minutes, stir occasionally, until it begins to soften. Stir in the dry pasta and simmer an additional 10 minutes until pasta is al dente. Add more water as necessary, it should be thick yet soupy.  Adjust seasoning.
  4. Serve with Parmesan cheese and plenty of crusty bread.  Serves 4-6.

For the ham rub:  marinade cubed ham 1 day ahead in: 2 cloves garlic crushed, ½ tsp fennel, ½ tsp red pepper flakes, ½ tsp rosemary, 2 tbsp olive oil, pinch sea salt.

Cauliflower Credo

This is one serious blunder.  I can’t believe I forgot to post this incredibly good veggie burger that includes cauliflower.  I know, you must be saying, “No-more-cauliflower!”  If you are looking for an outstanding veggie patty, don’t count this one out.

There are probably more veggie-burger-patty posts on this blog than anything else. It is also true that in each case the latest is always the best.  This one really is!

Hear me out. If you have labored over as many veggie burgers as I have, it’s likely that you have established your own preferences.

Flavor
Personally, I like the falafel flavor range: cumin and other warm spices, plus a little heat all work in this format.  Not so much that it overwhelms other flavors.
Texture
Not too wet or too dry; it must hold its shape. Not too heavy or too light.  We want to be fully satisfied, but not have a bomb to process.
Nutrition
Healthful ingredients are key. A variety of vegetables plus a combination of grains, legumes, pulses and/or beans all help to balance, boost food value, and increase taste, nutrition, and overall interest.

Cauliflower
Yes, the perfect veggie patty must have a lot going for itself, and who would think cauliflower could be such a big player?  My recent cauliflower marathon confirms all of these suspicions.

»  Its assertive yet mild flavor profile works well with the falafel requirement.
»  It has the ability to hold its shape with the right binders.
» It is light, nutritious, and a big team player.

May I present the most outstanding veggie burger… of the day?

Cauliflower-Lentil Veggie Patties

Ingredients
2 cups riced cauliflower, or a partial head of cauliflower
¾ cup dried red lentils, rinsed
½ cup bulgur wheat
2 teaspoons olive oil
½ onion, chopped
1 teaspoon fresh thyme
1 cup cremini mushrooms chopped
2 cloves garlic, minced
½ teaspoon coriander
Salt and pepper
1 tablespoon coconut oil
½ teaspoon Korean red pepper flakes
½ cup falafel mix (found in specialty stores or bulk food section)
1 tablespoon lemon juice
1 beaten egg
1 cup panko, approximate
¼ cup coconut oil for cooking, divided (approximate)

Accompaniments:
Any of all of the following:  grated cheese, tomato, avocado, pickled pepper, yogurt sauce, Sriracha, sprouts, or sautéed kale.

Instructions

  1. To prepare the cauliflower, cut into florets. Cut or pulse in food processor until the size of large rice grains. Set aside.
  2. Rinse the lentils, place in small pot with 2 cups water and bring to a boil. Reduce heat and simmer until soft but still holding shape, 10-15 minutes.
  3. Soak the bulgur wheat in 1 cup boiling water with a pinch of salt. Cover and let stand 15 minutes until swelled. Drain.
  4. In medium sauté pan over medium-high, heat the olive oil and add the onion and the thyme, cook to soften, about 2 minutes.
  5. Add the mushrooms and garlic, stirring to soften the mushrooms. Add the coriander, a few grinds sea salt and freshly ground pepper and sauté to remove additional liquid, 1-2 minutes longer. Place in bowl of food process.
  6. To sauté pan, add 1 tablespoon coconut oil and then the cauliflower. Season with red pepper flakes and a sprinkling of salt. Cook until cauliflower begins to soften and color 3-4 minutes. Don’t overcook.  Remove to processor bowl.
  7. Pulse all the vegetables, bulgur, and lentils until coarse texture, but not pureed. Place in large mixing bowl. Stir in falafel mix, the lemon juice, and the egg. It should for a loose mass. Cover and let rest 20-30 minutes in fridge.
  8. Stir up to 1 cup panko into the mixing bowl to form a cohesive but not too wet mixture that holds together well. The panko is designed to bind and lighten the mixture, don’t over mix. It will also help with browning.
  9. Divide into 8 portions, shape into patties 3-1/2” x ½” thick, and place on parchment lined pan. Cover and chill 20 minutes longer or up to 1 day.
  10. Over medium, heat skillet with 2-3 teaspoons coconut oil. Cook in 2-3 batches. Cover while cooking the first side, about 5 minutes, until browned and well heated. Turn, add a bit more oil and brown second side, about 4 minutes longer. Cool on rack.
  11. Serve with bun or pita or choice. Top with grated cheese, tomato, avocado, pickled pepper, yogurt sauce, and shredded lettuce or sautéed kale. Yield: 8 patties.