Archive for the 'Soup/Stew' category

Spicy Tomato, Cabbage, and Pinto Stew

July 15, 2013 10:00 am

What could I call this soup? Cabbage soup? Blah. Bean and Cabbage soup? Double blah.

cabbage chili 1Highlighting the tomatoes and spice? Sure. That will work.

Unfortunately, I don’t have a very precise recipe for you on this nutritious and delicious way of using up a smallish sad, unwanted CSA cabbage. But, here’s a play-by-play of what I did.

In the pre-market days, I used a adaptation of this recipe for my cabbage stew, using rotel for picante, lightlife soy crumbles for beef, and water for beef broth. I figured I’d use it as a rough guideline, but needed a way to replace “ranch-style beans”. What are ranch style beans anyways? For that, we ask an expert. After reading through homesick texan’s recipe, I remembered that I had an enchilada sauce sitting in the freezer which tasted strongly of ancho chilies… so strongly that I used it once for chilaquiles and never again! Time to shine again, baby. So, in the future, I may follow homesick texan’s recipe more closely, but for now, here’s how I made the beans.

The Beans

On Saturday, I cooked 1.5 c of dry pinto beans. Having never cooked dry pinto beans, I had no idea about the specifics. Soak or not? Salt or not? Simmer forever or a 30 minute boil? It turns out that pinto beans are more like lentils than black beans. I couldn’t have soaked for more than an hour, and it was probably too much. I will still soak them, but for no more than 30 minutes in the future. I didn’t salt them, but I probably could have. Then, I let them boil away for IDK how long (I know, super useful). But they couldn’t have taken more than 2 hours to cook, and probably were done in 1, again with not a ton of soaking. They were probably done earlier, since mine were mushy when they came off the stove. Then, I stirred in a few tablespoons of my enchilada sauce, added some brown sugar and chile vinegar (Savory Accents!).

The Cabbage

From there, I took a simple approach to the stew. My beans were already overcooked, so I just need to cook my cabbage to the texture I wanted and add in the beans. I sauteed an onion and some garlic and added two cans of tomatoes (leftover from the old days, a jar of salsa would have been a nice substitute), some chili powder, cumin, and oregano to taste, and the cabbage. I simmered until the cabbage was all wilty and buttery and just the way I like it.

Add the beans in, added more chili powder and salt to taste and voila! A spicy, but fairly light, cabbage and bean stew!

I hesitate to give nutritional info on this, since I measured almost nothing. But, beans are a great lean source of protein and are the only contributors of carbs, and the only fat is the oil for the onion (and in my case, the oil in the enchilada sauce). That makes this a filling but very low calorie meal. We each ate a big bowl of it, so I think this will make 4 servings for us. If we’d added meat, it would have easily been 6 servings. So, where did the beef/soy go?, you might ask. I toyed with adding some ground beef or lamb. Neither of us felt like eating meat this week, so I did not. But perhaps next time, now that we know it is a success!

Lentil, Kale, & Andouille Sausage Stew (and kofta lunch!)

June 8, 2013 8:35 pm

Despite the order of my title, first, LUNCH!

Kofta

I needed to use up the ends of a Drumlin Community Farms salsa & marinara sauce. The marinara sauce was opened to compliment my stuffed shells at the end of last week, but it wasn’t really hitting the spot. Then, I realized: I don’t know why, but it would make an excellent tomato curry! (Weird.) I had some veggie meatballs from TJs that I picked up months ago, on my parents insistance that it’s a great substitute for kofta. So, I fried a red onion with some spices, added tomato-y-ness with some water for liquid, and simmered the “kofta”. Served over some basmati and a scoop of market yogurt with a few straggler peas I found in the freezer. Overall – pretty good use of random market stuff and things that were wasting away in my freezer! (Note to self: when peas are in season, I could pick up a lb of tomatoes and recreate this!)

Now – to the main event.

lentil sausage kale stew

Ta-Da! (Sorry for the dark picture, we had a very late dinner!)

I have to say – it was entirely too hot in the house for this. I thought it would be fine, with our 60 deg days. But apparently, running the bread machine, slow cooker (black beans, upcoming), and the stove all at the same time makes the kitchen hot. Who knew 😛

Lentil, Kale, & Chicken Andouille Sausage Stew!
adapted from Rachel Ray’s “Week in a day”

1 tbsp olive oil
12oz Chicken Sausage (spicy was so good!)
2-3 small red onions (or maybe one whole regular onion)
2 carrots, diced
1 tbsp tomato paste (optional, I think)
1.5 c brown lentils
4 c chicken broth
at least 2 c water (I added much, much more)
a few leaves fresh oregano
a couple pinches of dried rosemary
2 cloves of garlic, diced
some cumin (whoops, didn’t measure it!)
4 oz no-yolk egg noodles
1 bunch rinsed, de-stemmed, and finely diced kale

First, I took the sausage out of its casing and broke it up a bit. I browned it in a tbsp of oil. I thought I could use a tsp and I was wrong and ended up adding more oil to the pan! When the sausage was partially browned, I added the onion and carrot and cooked until the sausage looked almost done. Then, I should have added the tomato paste (but ended up adding it after the broth by accident). Added the broth, lentils, water,  herbs, garlic, and cumin. I let this simmer until the lentils were almost as tender as I wanted. I find this takes me only 10 minutes, but recipes always say it should take more time!

Then, I added the egg noodles, at the end, as an impulse, since I was worried it wouldn’t be calorie-dense enough for Glenn. After looking in my fridge and cabinet, that’s what I found. It would have been nice with the potato Rachel calls for or even sweet potato or cooked brown rice. Since I added egg noodles, I also added maybe nearly two more cups of water. When the egg noodles were done, I added the kale and served it up! Yum!

This made 6 Pooja-servings, but probably only 4-5 Glenn-servings 🙂
One Pooja-serving has 282 cals, 8g fat, 41g carbs, 13g fiber, and 23g protein.