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Plant Oriented Cooking


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RECIPE: Curried Coconut Butternut Squash Soup


INGREDIENTS

  • 1 onion, diced
  • 4 cups butternut squash, peeled and diced into roughly uniform cubes, ½ to 1 inch
  • 1-2 cloves garlic, minced
  • 1 (15-ounce) can coconut milk
  • Vegetable stock or water as needed (around 3-4 cups)
  • 1 tablespoon fresh grated ginger, or to taste
  • Salt and pepper to taste
  • 1/8th teaspoon cinnamon
  • 1-2 teaspoons sweet garam masala/curry powder, or as needed
  • Grapeseed or other neutral flavored oil as needed
  • ¼ cup cleaned and thinly sliced mint, cilantro, scallion greens, herbs to taste

METHOD

  1. Put the squash into a large non-reactive bowl and spray or drizzle with oil and toss to coat well. Season with salt and pepper.
  2. Heat a large skillet over medium heat. Film generously with oil, and when hot, add the onions. Cook until they are tender and just starting to take on a little color. Remove to a bowl.
  3. Add the squash to the pan coated with oil. Sauté until the squash starts to caramelize and is golden all over.
  4. Add the garlic and cook gently until fragrant. Add the cinnamon and half the garam masala. Stir until fragrant.
  5. Add the coconut milk to the pan and scrape the bottom to get up any bits that might have stuck to the bottom. Stir gently. Bring to a simmer and cook until the coconut milk thickens a little. Add the rest of the garam masala and squeeze the ginger over the pan to extract the juice. Stir to mix the ginger juice in. Return the onions to the pan.
  6. Add 3 cups of stock and bring to a medium simmer. Cook until the squash is tender.
  7. Remove from the heat and puree.
  8. Heat the soup, season or add more spices if needed, or if the soup is too thick, thin with more stock. If the soup seems very thin, cook gently until it thickens to your liking.
  9. Ladle into serving bowls and top with a scattering of herbs of your choice.

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: Lentil Soup


INGREDIENTS

  • 1 pound lentils, rinsed and soaked
  • 2 cups kale leaves, trimmed from stalk and cut into 1/2 inch strips
  • 1 medium onion, peeled and diced
  • 2 tablespoon olive oil
  • 2 bay leaves
  • 2-inch piece of fresh ginger, chopped finely
  • 1 1/2 tablespoons cumin
  • 1 1/2 tablespoons turmeric
  • juice of one small orange or 1/2 large orange.
  • 2 strips of orange zest, chopped finely
  • 3 tablespoons honey
  • 2 tablespoons red wine vinegar
  • 6-8 cups of vegetable stock or water
  • salt and pepper to taste

METHOD

  1. Rinse the lentils and then soak for them 2-3 hours in cool water.
  2. Heat a large pot. Add the olive oil, onions and the ginger.
  3. Sweat the vegetables until the onions are translucent.
  4. Sprinkle the cumin, turmeric and chopped orange zest into the pot. Stir through and cook over a low heat for 2-3 minutes.
  5. Add the honey and cook until it reduces and becomes thick.
  6. Deglaze with the orange juice and stir well to scrape up any bits that have formed on the bottom of the pot.
  7. Drain and rinse the soaked lentils again. Add to the pot along with 6 cups of stock.
  8. Stir all the ingredients to combine well. Add more stock if needed. Simmer partly covered for 40 minutes or until the lentils are tender.
  9. At the very end, stir in the kale and add the vinegar. Taste and adjust the seasoning with the salt and pepper, if desired.
  10. Simmer for an additional 5 minutes. Immediately serve in warmed bowls with garnishes.

NUTRITION


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RECIPE: Cucumber Soup


INGREDIENTS

  • 1 cucumber (peeled and de-seeded plus additional cuke for garnish)
  • 1 tablespoon onion (minced)
  • 1 avocado, peeled
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon apple cider vinegar
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon chili powder
  • 1 dash of cayenne pepper
  • 1 cup water
  • paprika for garnish

METHOD

  1. Puree the avocado, cucumber, onion, oil, lemon juice, vinegar and water in a high-powered blender.
  2. Blend in salt, chili powder and remaining ingredients.
  3. Serve, garnishing with extra cucumber cubes and smoked paprika if desired.

NUTRITION


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