Portuguese Kale Soup (Caldo Verde)

Caldo verde (green soup) is a traditional Portuguese soup based on olive oil, potatoes and kale.  The many variations may contain onions, beans, chorizo (sausage) and other ingredients, but this recipe is the simple version that you might imagine fishermen and farmers enjoying to economically sustain their labors.  It is unexpected that the base is water rather than stock, but the resulting soup is thick and satisfying. 

Proper preparation requires some time to cook down the potatoes, creating a surprisingly creamy broth.  But rest assured, while the total time can approach two hours, active preparation time is 30 minutes or less.

The key to this dish is to slice the potatoes thinly so that they cook thoroughly and break down more quickly.  In addition, the green vegetable (most commonly kale, but could also be collard greens or cabbage) must be sliced very thin.  The easiest way to accomplish this is to roll up several kale leaves tightly like a cigar, then slice thinly crosswise.  You may include the tender portion of the stems, but discard the tougher lower portions.  Total cooking time is gauged to ensure that the stem portions are completely cooked and tender. 

Finally, olive oil is a major taste ingredient so a fruity, delicious extra virgin variety is highly desirable.

When served, it is customary to dip thick slices of fresh, whole grain bread into the soup, leaving the remaining broth a scrumptious, thick mixture of kale, olive oil, and potatoes. 

This is a very satisfying dish that can serve as a hearty appetizer or an entire meal.  It is traditionally accompanied by a robust red wine.

2 ½ lbs. potatoes (3-4 medium), peeled and sliced thin

1 cup extra virgin olive oil

6 cups water

4 cloves garlic, coarsely chopped

1 tsp. fresh chopped rosemary

¼ tsp. hot red pepper flakes

freshly ground black pepper

salt to taste

1 lb. (one bunch) of kale, washed and sliced thin, tough stems discarded

Put potato slices, oil, and water into a large soup pot, bring to boil. Stir to avoid sticking. Reduce heat to low boil, add garlic, rosemary, red pepper, black pepper, and salt. Cook, stirring frequently with a wire whisk to break up potatoes, about 30-45 minutes. Liquid will become thick as potatoes dissolve.

Prepare kale. Wash and drain. Stack several leaves at a time, rolling into a tight “cigar”, then slice thinly crosswise to where stems become tough. Discard tough stems. Place kale into soup, stir, cover, and continue cooking until stem portions are tender.

Serve with fresh green salad, hard crust bread, and a robust, dry red wine.  Enjoy! 

Easy homemade hummus

Hummus is a Mediterranean staple, a dip made from mashed, cooked chickpeas (garbanzo beans), olive oil, garlic, lemon juice, and spices.  Extremely versatile, hummus may be consumed as a dip with toasted pita chips, used as the base of a salad wrap, or simply licked from your fingers. 

Classic hummus also includes tahini, a sesame paste.  You may certainly add that to this recipe, or substitute some sesame oil, but it is fine without either as well.  And instead of cooking the garbanzo beans from scratch, let's just use a can for quick preparation.

Hummus is rich in protein and dietary fiber, easy to prepare, and is tasty to boot.  A hard proposition to beat!

It is so easy to make that you may never buy it again.  Be adventurous with different spices.

Ingredients:

1 can 15 oz. garbanzo beans (chick peas), drained
2-3 tbs. extra virgin olive oil
juice of 1/2 large lemon, squeezed
1 tsp. fresh ground cumin
2 cloves garlic, peeled and crushed
1/4 cup tahini or 1 tsp. sesame oil or neither
Spices to taste (turmeric, hot red pepper, etc.)

Method:

Place drained garbanzo beans in your favorite food processor or blender.  Add all other ingredients.  Blend until pureed and well mixed.

That's it!

Note:  My favorite implement for this purpose is the Girmi TR30.  A small, powerful food processor, the Girmi perfectly contains and blends the ingredients for this dish, and is very easy to clean up.

Balela – chick pea and black bean salad

A quick, simple, and nutritious salad, Balela is a Middle Eastern salad with chick peas, black beans, parsley, and spices. There are variations that use mint and other flavorings, but this one is pretty basic. Feel free to experiment. The salad is very healthy with plenty of protein and fiber from the beans. Serve with good rough peasant bread and red wine. Boun appetitio!

 

 

Ingredients

1 - 15 oz. can garbanzo beans (chick peas), drained

1 - 15 oz can black beans, drained

2 - ripe tomatoes, chopped

½ chopped red onion

½ sweet red pepper, seeded and chopped

1 clove garlic, minced fine

1 tsp. fresh ground cumin

3 TBS extra virgin olive oil

Juice of one lemon (or 2 tbs. of bottled lemon juice)

½ cup chopped fresh flat leaf (Italian) parsley

Salt and fresh coarse ground black pepper to taste

Method

Combine all ingredients, mix well. Allow flavors to mingle for 15-30 minutes. Serve at room temperature.

Serves four as a side dish, two as a main course.  May be easily doubled.

Note: best served at room temperature but will keep for days in the refrigerator.

Gently fried Brussels sprouts

Gently fried sliced Brussels sprouts

Many of us learned early to hate Brussels sprouts. Usually boiled and overcooked either by Mom or the school cafeteria, the result was bland, odoriferous, and just generally unappetizing. This is extremely unfortunate because these tiny cabbages are very nutritious and don’t have to taste like medicine.

Brussels sprouts, in the same family as cabbage and broccoli, top the list of vegetables rich in glucosinolates, a class of phytonutrient known as a cancer preventative.  In addition, studies have shown that Brussels sprouts offers DNA protection (“Inhibition of oxidative DNA damage in vitro by extracts of brussels sprouts”, Institute of Public Health, University of Copenhagen, Denmark, August 2000).  Enough of the health benefits – the main reason to eat them is that they can be really tasty!

Here is the secret… simply slice the sprouts and gently fry in olive oil.  How simple is that?

Ingredients

10 oz. fresh Brussels sprouts (12 -16 sprouts depending on size)

2-3 Tbs. extra virgin olive oil (EVOO)

2 cloves garlic, finely chopped

Freshly ground black pepper to taste

Method

Prepare the Brussels sprouts by rinsing in cold water and allowing to drain.  Slice each sprout thinly cross-wise, discarding the base.

Warm the oil in a skillet over medium-low heat.   Add garlic and fry gently – do not allow to burn or crisp.  Add sliced sprouts, stir to coat with oil, then cover and cook over medium-low heat for 20 minutes or until sprouts are cooked through.  Stir occasionally and remove lid for last few minutes.

That’s all there is to it.  You may add spices if you like – I put a pinch of turmeric, a few hot red pepper flakes, and some black pepper into the EVOO before adding the garlic and sprouts.  I’ve seen other recipes that add a little balsamic vinegar at the end.  Be creative and have fun!

Slicing the sprouts

Pasta con aglio e broccoli

Here is a very simple (molto semplice) recipe that blends the flavors of fresh garlic with broccoli and seasoned olive oil. Served topped with grated Parmigiano Reggiano cheese and hard crust bread, this is a simple, satisfying, but nutritious meal.  Add to the advantages that not many pots need be cleaned up afterward, the total effort expended is minimal in exchange for a substantial reward.

Ingredients:

1/3 cup olive oil (EVOO)

Few flakes hot red pepper to taste

¼ tsp. ground turmeric

Freshly ground black pepper to taste

Water and salt

1 head garlic, cloves separated and peeled

1 package whole-wheat rotini pasta (14-16 oz.) – or your favorite pasta

1 head of broccoli, flowerets separated and stalk sliced into chunks

Freshly grated Parmigiano Reggiano cheese

Method:

In a small pan, add olive oil (EVOO), hot pepper flakes, turmeric, and freshly grated black pepper.  Heat to medium-low and allow flavors to mingle as the main course is prepared.

Fill a large pasta pot with several quarts of salted water.  Separate garlic cloves, peel and toss into the pasta pot.  Turn on the heat and bring to a boil.

Cut the broccoli head into flowerets and slice stalks into small chunks so that all will cook in the same timeframe. 

When pasta pot is roiling, add rotini (or other pasta) and cook for 4-5 minutes.  Add broccoli and cook for another 4-5 minutes until pasta is al dente and broccoli is done.

Pour pasta/broccoli mixture through a colander to strain.  Place into a serving bowl, top with seasoned EVOO, and toss well.  Serve on individual plates and top with freshly grated Parmigiano Reggiano cheese.

Nutritious and delicious, this dish almost counts as a one-pot meal except for the additional small pan used to season the olive oil.  Taste and nutrition are excellent, and clean-up is a snap. 

Serve with fresh, hard crust bread and a nice robust red wine (e.g., Chianti) for maximum effect. 

Buon appetitio! 

Simple spinach with an Indian flair

Cooking does not always have to be complicated in order to taste good or be good for you.  Spinach is highly nutritious and is used in many cuisines.  Originating in Asia, it has spread around the world.  Best used fresh from your own garden, it begins to lose nutritional value after just a few days.  One good way to overcome this (especially out of season) is to use frozen spinach.  An added virtue of frozen is that a side dish of spinach can be prepared with almost no effort as you are working on the main course.Frozen spinach does not need to be rinsed, trimmed, or chopped.

This dish is a tabula rasa, or blank slate, which takes on the characteristics of the spices you use.  I prefer an Indian style using turmeric and hot pepper flakes, but you could make it Italian by using oregano and thinly sliced garlic.  There is a bit of dairy added near the end to make the dish slightly creamy.  I like low-fat cream cheese, but you could substitute plain yogurt, cottage cheese, feta, or whatever you like.  Experiment and have some fun.   

1 Tbs. EVOO

1/8 tsp. turmeric

Freshly ground black pepper

A few hot red pepper flakes to taste

1 10oz. package of frozen spinach (chopped is my favorite)

1 Tbs. low-fat cream cheese

Heat oil in a small skillet (large enough to accommodate the frozen block of spinach) over medium-low heat.  Add turmeric, black pepper, and hot pepper flakes and stir into the oil.

Remove spinach from package and drop directly into skillet.  Cover and cook slowly for 20 minutes, occasionally turning and breaking up with a wooden spoon.

Once the spinach is completely thawed and has begun to cook,  uncover to allow some of the excess liquid to evaporate.  After 5 or more minutes, add cheese or dairy product, cover, and allow dairy to melt.

Stir well to blend  in the dairy product.  If dinner isn’t ready yet, turn off heat and cover until ready to serve.

Serves two.  Recipe may be easily doubled.

Buon appetito! 

Pinto bean and thyme stew

Thyme is an ancient herb well used by the early Egyptians, Greeks, and Romans, so I guess it’s good enough for us.  Forming a low shrub, the thyme in our back yard garden thrived this year.  Sampling a fresh bit recently, I was struck by its peppery taste and pungent aroma.  Beans!  …I thought… no, pinto beans in particular.  This herb would do very nicely with pinto beans.  So here is the result.  Of course, one could prepare dried beans, soaked overnight, and be a purist, but I am sensitive to the busy parent who must prepare dinner in 20 minutes.  So with a slight sacrifice to perfectionism, here is a quick but tasty dish.    

Use fresh thyme if at all possible.  Green, flexible stems may be chopped up with leaves attached.  For the woody stems, strip the leaves off first with your fingers.  The essential oils of thyme are volatile, so only add to the stew for the last 5 minutes of cooking, else all the good stuff will cook away.

3 Tbs. EVOO

Few flakes hot red pepper, to taste

1 medium yellow onion, diced

1 medium red pepper, seeded and chopped

2 cloves garlic, sliced thin

1 can (6 oz.) tomato paste

2x6oz. cans water

2x15.5 oz cans pinto beans, drained

1 very generous, heaping tablespoon of fresh chopped thyme

Freshly grated black pepper to taste

Freshly grated Pecorino Romano cheese

Warm the olive oil in a deep skillet or Dutch oven to medium heat.  Add the red pepper flakes, onions, and red peppers.  Sauté until onion begins to turn brown, but do not burn.  Add sliced garlic for the last two minutes.

Empty the can of tomato paste then two cans of water (12 oz. in all) and stir till well mixed.  Add pinto beans, bring mixture to boil, then reduce heat and simmer for 15 minutes.  Add fresh thyme and simmer for 5  additional minutes.   Top with freshly grated black pepper and stir well.

Serve topped with Pecorino Romano, and green salad and freshly made garlic toast as sides. 

May be served over rice to make a hearty entrée.  

Buon appetito! 

Eggplant and garbanzo bean stew

Healthful, nutritious, and delicious, eggplant is common in many cuisines. The French ratatouille, Sicilian spaghetti alla norma, Indian bhurtha, and Middle Eastern baba ghanoush are all classics. Raw, eggplant can be bitter but when cooked it develops a complex, rich flavor and absorbs oil and the flavor of other ingredients well.

In this treatment, we use eggplant as the hearty base of a vegetable stew which is then served over your favorite rice or pasta. I chose brown rice because its inherent nuttiness is a nice complement to the smooth taste of eggplant. The garbanzo beans (chick peas) add a nice kick of protein and a satisfying toothiness. The turmeric, hot pepper flakes, and paprika lend a softly exotic spiciness.

Ingredients

1 medium eggplant (1 – 1 ½ pounds)

6 Tbs. EVOO, divided

1/8 tsp. hot red pepper flakes

1/8 tsp. turmeric

2 tsp. paprika

1 large red onion, coarsely chopped

1 large red pepper, seeded and cut into 1/2" pieces

2 garlic cloves, peeled and sliced thin

1 can tomato paste (6 oz.) plus 1 can water

6 plum tomatoes, peeled; or, 1 can peeled plum tomatoes (15 oz.) with juices

1 cup water

1 can garbanzo beans (15 oz.), drained

Freshly ground pepper to taste

12 fresh basil leaves, coarsely chopped

Method

1. Prepare pasta or rice according to package directions. Time it to complete in concert with the stew.

2. Wash the eggplant and remove the stem. Cut lengthwise into ½ inch thick slices, then cut each slice into ½” cubes. Heat 4 Tbs. of the EVOO in a large skillet and add the eggplant. Cook, stirring, until pieces are evenly browned. Perform this operation in batches if your skillet isn’t large enough to contain all the eggplant in a single layer.

3. Heat 2 Tbs. of EVOO in a Dutch oven or large, deep skillet capacious enough for all ingredients. Stir and blend the red pepper flakes, turmeric and paprika. Sauté the onions and pepper until onion is browned. Add garlic during the last few minutes. Stir in the tomato paste and fry for a few moments, then add a 6 oz. can of water and mix thoroughly.

4. Add fresh or canned tomatoes, a cup of water, eggplant, and garbanzo beans. Top with freshly ground pepper, stir well and bring to a boil. Reduce to simmer, break up tomatoes with the edge of a wooden spoon, then cook for 20 minutes, stirring occasionally.

5. Stir in basil leaves and then serve over your choice of pasta or rice. Brown rice was my choice.

This is a wonderful, filling meal. We liked it with homemade garlic toast made from whole wheat rolls and a nice glass of Chianti.

Buon appetito e buon divertimento!

Warm tortellini and fresh garden vegetable salad

Late summer is the perfect time for this meal-in-a-bowl. Most of the vegetables can be sourced from your garden or the local farmers market. But the beauty of it is that, even in winter, you can make a very nice facsimile from your grocer’s produce and frozen food sections.

Tortellini provide the hearty base of the dish. While I prefer fresh spinach and cheese tortellini, feel free to experiment with frozen or dried with the variety of available fillings and flavors.

The dish consists of three basic components:

• The cooked pasta
• Sautéed onion, red pepper, garlic, and corn
• Fresh tomato, basil, and crumbled cheese (ricotta salata or feta)

These are combined in a large bowl and tossed, then served warm. Enjoy this healthful meal with freshly made garlic toast and a glass of your favorite red wine. Buon appetito!

Ingredients

1 (9 oz.) package fresh spinach and cheese tortellini (or your favorite flavor)

2 Tbs. extra virgin olive oil

1/2 red onion, chopped

1/2 red pepper, chopped

1 clove garlic, minced

2 cups fresh corn kernels, cut from cobs, or; 1 (10 oz.) package frozen corn kernels

1/4 cup chopped fresh basil

12 cherry tomatoes halved, or; 1 fresh or hothouse tomato cut into pieces

Freshly ground black pepper to taste

1/3 cup crumbled ricotta salata or feta cheese

Method

1. Cook tortellini according to package directions. When done, drain and place pasta in a large bowl.

2. Meanwhile, warm olive oil in a skillet over medium-low heat, then add onions and red pepper and sauté until onion begins to brown (5 minutes). Stir in minced garlic and cook another minute. Add corn and cook until tender (another 5 minutes).

3. Use a spatula to scrape vegetable mixture and olive oil from skillet into the pasta bowl, and then toss. Add basil and tomatoes. Top with freshly ground black pepper to taste. Add cheese and give a final, thorough toss.

Serve warm; although later leftovers served cold from the refrigerator are just fine.