plantook

Plant Oriented Cooking


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RECIPE: Escarole and Beans


INGREDIENTS

  • 1 Tablespoon olive oil
  • 1 large sweet onion, thinly sliced
  • 2 large cloves garlic, minced
  • 1 bunch escarole
  • ¼ cup reduced sodium chicken broth
  • 1 can (15 oz) cannellini beans, rinsed and drained
  • Parmesan cheese, optional

METHOD

  1. Separate leaves of escarole, wash and chop. Set aside.
  2. Cook garlic in olive oil over low heat for about one minute. Do not brown.
  3. Add onion and cook, stirring often, for 12-15 minutes or until golden. Lower heat and add a tablespoon of broth or water if onion is browning too quickly.
  4. Add escarole, cook, turning occasionally, for about 10 minutes, until leaves are tender and stem ends are still crunchy. Sprinkle with salt.
  5. Stir in beans with their liquid. Simmer, stirring occasionally, for about 3 minutes or until heated through.
  6. Top with freshly grated cheese, if desired.

NUTRITION


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RECIPE: Sautéed Escarole


INGREDIENTS

  • 2 heads of escarole, well washed
  • Olive oil
  • 2-3 cloves of garlic, slightly crushed
  • Salt and pepper to taste

OPTIONAL

  • A handful of capers, well washed and squeezed
  • A handful of black olives
  • 4 anchovy fillets
  • A handful of pinoli nuts
  • A handful of raisins, soaked until soft and drained

METHOD

  • Blanch the escarole.
  • Fry the garlic gently in a generous amount of olive oil.
  • Transfer the escarole from the pot to the sauté pan with a pair of tongs. Let the escarole drain before you add it to the pan, but letting some water still cling to the leaves.
  • Turn the heat back on, stir the escarole so it is well coated with the oil, and season with salt and pepper to taste. Cover the pan and let it simmer for 5 minutes.

OPTIONAL

  • Add the optional ingredients to the pan, mix them into the escarole, and re-cover the pan.
  • Let the escarole simmer for another 5 minutes until very tender and flavorful.
  • Bon Appétit!

NUTRITION


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RECIPE: Sweet and Sour Escarole and Leeks


INGREDIENTS

  • 3 medium leeks, white and palest green parts only, cut into ¼-inch wide strips
  • 1 head escarole, base cut off and chopped, washed, drained (some water remaining on leaves is needed for cooking)
  • ½ tablespoon sugar, plus a pinch or two more
  • Light flavored olive oil or neutral flavored oil such as grapeseed, as needed
  • 2-3 tablespoons butter
  • Salt and pepper to taste
  • ¼ cup + 2 tablespoons of dry white wine such as Chenin Blanc or grenache blanc
  • ½ teaspoon fresh thyme leaves, chopped
  • 2 tablespoons white wine or sherry vinegar

METHOD

  1. Heat a 10-inch sauté pan over medium heat. When hot, film with oil. Add 1 tablespoon butter and as soon as it stops foaming, add the leeks, tossing to coat with oil/butter evenly. Season with salt and pepper. Cook until leeks are tender and translucent, around 10 minutes. Watch them closely so they do not scorch. After 10 minutes add the wine and cook, tossing frequently, until the wine evaporates. Cook until the leeks are tender yet remain white. Remove from the pan and put into a non-reactive bowl and keep warm.
  2. Sprinkle the pan-bottom evenly with the sugar. Wait for the sugar to caramelize. Be careful, since there is so little of it, it can go from caramelized to burnt quickly. As soon as the sugar has caramelized, add in the butter and swirl the pan so it combines with the sugar. As soon as the butter melts, fill the pan with escarole. Use tongs to turn it in the sugar butter, running the leaves across the pan bottom to “scrape” up any sugar stuck to the pan. Add the 2 tablespoons of wine, and scrape the pan bottom to loosen any sugar. Turn the leaves of escarole in the butter/sugar/combination. The escarole will wilt and the volume in the pan will shrink.
  3. Add the rest of the escarole and sprinkle with a pinch or two more sugar, then use tongs to turn the fresh escarole to the bottom of the pile. Cook, turning every so often, until the pile of escarole has wilted, and colored a little. Season with salt and pepper.
  4. Add the leeks back into the pan and use tongs to turn the mess and thoroughly combine the leeks and escarole.
  5. Drizzle in the tablespoon of vinegar at this point, using tongs, until everything has been run through the vinegar. The vinegar will add depth of flavor and a little tart/sour to the dish. Cook until most of the vinegar is gone and is starting to thicken. If you wish, add another tablespoon or two of butter to the pan bottom and swirl the pan until the butter has melted into a sauce. The leeks and escarole or ready to use/serve.

NUTRITION


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RECIPE: Sweet Mung Bean Dessert Soup


INGREDIENTS

  • ½ cup of dried green beans (also called “mung beans”)
  • ¼ cup of dried whole barley
  • 1 honey date
  • 5 cups of water
  • 4 – 5 tsp of honey (optional)

METHOD

  1. Rinse the green beans, barley, and honey date separately in cool water. Soak each ingredient in its separate covered bowl in hot water for 1 hour.
  2. Boil 5 cups of water in a small pot. Add in all ingredients except for the optional honey. Cook on medium-low heat for 1 hour or until the green beans and barley are soft.
  3. Mix in the optional honey and serve.

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RECIPE: Kuku sabzi


INGREDIENTS

  • 5 tablespoons olive oil
  • 1 onion, finely chopped
  • 1 leek, white and pale-green parts only, finely chopped
  • 5 large eggs
  • 1½ teaspoons kosher salt
  • 1 teaspoon baking powder
  • 1 teaspoon freshly ground black pepper
  • ½ teaspoon ground turmeric
  • 1½ cups finely chopped cilantro
  • 1½ cups finely chopped dill
  • 1½ cups finely chopped parsley
  • 1 tablespoon dried fenugreek leaves

RECIPE

  • Saute onion and leek for 10–12 minutes. Transfer to a plate and let cool. Wipe out skillet; set aside.
  • Whisk eggs, salt, baking powder, pepper, and turmeric in a large bowl. Mix in onion mixture, cilantro, dill, parsley, and fenugreek.
  • Heat broiler. Heat remaining 3 Tbsp. oil in reserved skillet over medium. Pour in egg mixture; spread evenly across pan with spatula. Cover and cook frittata until bottom is just set, 8–10 minutes. Uncover and broil, watching carefully, until top is set, about 1 minute.
  • Let cool slightly, then slide out onto a platter.
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    RECIPE: Mageirio


    INGREDIENTS

    • 2 tablespoons extra-virgin olive oil, plus more for garnish
    • 2 medium yellow or white onions, chopped (about 2 cups)
    • 1 pound fresh green beans, trimmed
    • 3 medium red potatoes (about 4 ounces each), quarter (do not peel)
    • 3 medium zucchini (about 5 ounces each), halved crosswise, then halved lengthwise
    • 3 medium red globe, beefsteak, or heirloom tomatoes, coarsely chopped (about 2 cups)
    • 3 corn ears, hused, the silks removed, and the ears broken in half (or 1 cup frozen corn kernels)
    • 1 medium eggplant (about 12 ounces), stemmed and cut into six equal pieces
    • ½ teaspoon salt
    • 3 Italian sweet long peppers, such as cubanel or Italian frying peppers, stemmed, cored, and quartered lengthwise

    METHOD

    1. Warm the oil in a large pot or Dutch oven set over medium heat. Add the onions and cook, stirring often, until soft but not brown, about 8 minutes.
    2. Stir in the green beans, potatoes, zucchini, tomatoes, corn, eggplant, and salt. Add the long peppers on top. Pour 1 cup water over the vegetables.
    3. Bring to a simmer, then reduce the heat to low, cover, and cook, shaking the pan frequently without stirring, until the vegetables are tender, about 45 minutes.
    4. Drizzle with olive oil as a garnish to serve.

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    RECIPE: Coconut Quinoa


    INGREDIENTS

    • 1 14-ounce can light coconut milk
    • 1 cup white quinoa

    METHOD

    1. Add quinoa to a medium saucepan over medium heat and toast for 3 minutes.
    2. Add 1 can light coconut milk and 1/2 cup water.
    3. Bring to a boil, then reduce heat to simmer, cover and cook for 15 minutes or until the quinoa is light, fluffy and the liquid is absorbed.
    4. Serve as a side dish to a curry

    NUTRITION


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