Showing posts with label stew. Show all posts
Showing posts with label stew. Show all posts

Thursday, October 22, 2015

Ethiopian Ground Nut Wat (Stew) #RecipeRedux



While I'm a big fan of Mexican food and the spices and flavors that go with it I also love trying new flavors and foods from all parts of the World. You definitely will get out of your 'comfort zone' of cooking with this very flavorful stew from Ethiopia. Roasted veggies are slowly simmered in a thick and creamy sauce of almond butter and 'exotic' yet not hard to find spices. In fact, you probably already have most of them somewhere in the back of your spice cabinet!









That's what this month's Recipe Redux challenge is all about, spooky spices. Have you ever bought a certain spice and used it once or not at all wondering what to do with it? I sure have. There's a 12 step program called "How to resist the urge to buy every single spice you see just because it looks or smells interesting." that I could probably benefit from. 



So, while the peanut butter was an important addition for the cultural flair of this dish, I felt it smothered the other wonderful spices going on. I've made this several times and I like to use Almond Butter instead of peanut butter in this dish because it is much milder and very creamy and complimenting to the other flavors. Make sure to whisk in a small amount of the hot liquid into the almond butter so it will incorporate into the dish better. You don't want to have big chunks of peanut butter in some bites........ or do you? 

I also have used canned, stewed tomatoes in lou of fresh when not in season which taste just as good. Who knew tomatoes and almond butter would go good together in a dish? Craziness!





What spices are hiding out in your spice cabinet that you rarely or have never used?








SERVES  6        TIME  60 MINUTES
Ingredients:
1/2 head of cauliflower, cut into bite-size pieces
1 t olive oil
salt
1 t olive oil
1 onion, minced
2 carrots, peeled, chopped
2 cloves garlic, minced
1 medium sweet potato, peeled, cubed
1/2 c red lentils
1/4 t chili pepper
2 cardamom pods, or 1/2 t ground
1 stick cinnamon
1/2 t fresh ground pepper
3 whole cloves
1 inch piece of ginger, peeled and minced
2 tomatoes, chopped
2 c chicken broth or water
1/4 c almond butter
salt to taste
1/4 c chopped peanuts
2 scallions, chopped

2 c arugula
lemon juice
salt



Putting it all together:

Toss the cauliflower in the olive oil, add salt and roast in a 350 oven for 15-20 minutes, or until the cauliflower is lightly browned turning once half way through.

In a large pot, heat the olive oil, add the onion, garlic, carrot, sweet potato, lentils, chili flakes, and the rest of the spices. Saute the vegetables until the onions are golden brown and translucent, stirring often.

Add the tomatoes and cook until the tomatoes are broken up.

Add the broth, cover and cook on medium-low  until the lentils and sweet potatoes are tender, about 20 minutes. Remove the whole cinnamon stick and whole cloves from the pot and discard.

When the cauliflower is ready add it and the almond butter (combined with a few tablespoons of hot broth to break it up) and stir well to combine. Add salt to taste.

Toss the arugula with the lemon juice and season with salt.
Serve garnished with scallions, peanuts and the arugula.

You may also put everything (except the almond butter) in a crock pot and cook for 6 hours on low. Add the peanut butter in the last half hour. Roasting the cauliflower will give it better flavor as well. 





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Monday, October 19, 2015

Hunters Stew #SundaySupper




This stew has all the flavors you need to keep cozy and warm on the coldest of nights. You can easily substitute your favorite fall or winter veggies in this stew and be enjoying every spoonful of the rich, savory broth in about 30 minutes. 













This months Sunday Supper is all about budget friendly meals. With four kiddos in sports, preschool, college {!!!} , dance, art, chess club, cub scouts and baseball I'm all for budget friendly meals! Christmas budget anyone??? 

Thanks for hosting this month T.R. from Gluten-Free Crumbley and David from Cooking Chat!





Ground bison is a very low fat, low cholesterol substitution for ground beef and is actually more like ground turkey than ground beef nutritionally speaking. Bison is lower in fat than beef and lower in cholesterol than chicken, making it a healthy alternative to these more commonly consumed meats. Just remember that the low-fat content makes it easy to overcook bison. Compared to farm raised cows, bison are mainly free range meaning they are not injected with hormones and antibiotics and consume a natural diet while roaming freely. 









Butternut squash, brussel sprouts and beans are all fairly frugal pantry staples making this simple yet hearty stew a budget friendly supper. Bison is a bit more expensive than ground beef but well worth it when it comes to nutrition and taste. Tomato paste really adds an earthy and complex element when combined with the other ingredients in this stew requiring no additional herbs  or spices. Just a bit of salt and pepper.









On a side note, I'm trying my hand at  dark mood photography....... bear with me. Actually, it won't be a regular thing here on Simply Healthy Family as it's not my style but there is occasion where I'd like to create a "dark" mood as in this Hunters Stew. I obviously didn't do a stellar job on my first try but I'm a practice makes perfect kind of gal.






SERVES      8          TIME     30 MINUTES


You Will Need
A large cast iron enameled Dutch Oven
8 cups (2 quarts) Organic, free range chicken broth
1 pound ground bison1 large yellow onion, chopped
2 cups cooked white beans (cannellini or navy)
2 cups cubed butternut squash (1 small squash, I cheat and buy pre-chopped on this)
2 cups, smallish brussel sprouts, trimmed
1 heaping spoonful Organic tomato paste
1 tablespoon olive oilsalt and pepper to taste


Prepare all veggies ahead of time. Preheat Dutch oven over medium-high heat. Add olive oil. Add onion and sauté for 5-8 minutes. Add ground bison and cook till browned, 6-8 minutes lowering heat a bit if necessary. Add tomato paste and stir to combine. Pour in broth while scraping the bottom of the pot with a wooden or plastic spoon to remove browned bits.

Add squash, brussel sprouts, beans and salt, stir. Lower heat and cover. Simmer 15 minutes to warmed through. Add freshly cracked pepper to taste.









What are your families favorite Budget Friendly Meals?  Share!



Have you ever cooked with bison, elk or other wild game? 
Would you?













Sunday Supper MovementJoin the #SundaySupper conversation on twitter on Sunday! We tweet throughout the day and share recipes from all over the world. Our weekly chat starts at 7:00 pm ET. Follow the #SundaySupper hashtag and remember to include it in your tweets to join in the chat. To get more great Sunday Supper Recipes, visit our website or check out our Pinterest board.

Would you like to join the Sunday Supper Movement? It’s easy. You can sign up by clicking here: Sunday Supper Movement

















    Scrumptious Mains (Breakfast and Dinner)


    Satisfying Sides


    Sweet Treats


    Sips, Spreads, and Snacks



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    Thursday, October 15, 2015

    Golden Beet Ragout ~ Italian Inspired Comfort Food






    Beets. The infamously dreaded root vegetable. I must admit that I pass them by at the grocer and the farmers market more often than not. Mostly, I think, it's that I'm not sure what to do with the little guys other than pickle them and put them in my salad. 

    Thanks to a little contest sponsored by McCormick Gourmet asking that we come up with a recipe using 4 ingredients, one of which is beets I decided to dive in and come up with something different, pleasing to the eye and palatable even for beet haters from way back.

    Go me.









    Like I mentioned, pickling beets is my favorite way to enjoy this shunned veggie but I decided to try roasting them this time and then throwing them into my ragout at the last minute.

    Success.

    *post note to self.   Do not cut red beets on your wood cutting board next time. They bleed like a stuck pig and stain like crazy.



    In the end, I decided to go with these pretty golden beets for this Ragout. Not only would they not 'bleed' into the rest of the ingredients, which wasn't really a big deal since I was using tomatoes but I could ease the kids into trying them since they looked more like sweet potatoes or squash which they like. 







    So as I racked my ever increasingly boggled mind as what to make for this contest, I decided upon a humble ragout. 'Ratatouille' is one of my favorite movies you know. Not only is the little rat cute and can think on his toes but he made this poor man's dish a fashionable meal. 






    The contest was to come up with a dish that used 4 ingredients: Beets, Arborio rice {which I can't pronounce to save my life}, balsamic vinegar (yum) and dried rosemary. Then incorporate other ingredients if you so please.


    No problemo. 




    If you have time, I'd much appreciate if you'd stop by and quickly Pin and/or 'like' my submission
    Means the world to this simple girl.



    SERVES    6       TIME    90 MINUTES      
    Ingredients

    1 cup dried (or 1 can) of Great Northern Beans (AKA Navy beans)
    3 small beets *see notes
    1 28 oz. can crushed tomatoes
    1 small yellow onion, chopped
    3-4 cloves garlic
    2 teaspoons dried rosemary
    1 teaspoon salt (I use Pink Himalayan)
    cracked black pepper to taste
    1 tablespoon extra virgin olive oil

    1/4 cup balsamic vinegar
    2 cups vegetable broth (preferably organic or home made)
    *optional fresh rosemary for garnish

    2 cups cooked Arborio rice *see notes 



    Putting it all together


    Pre-heat oven to 450F. Scrub beets with warm water. Trim the roots and stems off. cover each loosely with foil and place in a baking dish. Bake for 60-90 minutes depending on how big your beets are.

    Cook rice according to package directions. See notes for helpful hints on cooking arborio rice.

    In a dutch oven or large pot, heat olive oil over medium-high heat. Add chopped onion and sauté for 3-5 minutes till browned. Add garlic, cook 1 more minute reducing heat if necessary. Slowly pour in broth while scraping the bottom of the pot with a wooden spoon to release browned bits (don't be afraid of browning on your pot, it really adds flavor).

    Remove beets from oven and let cool. The skins should come off very easily using a blunt knife or spoon. Discard skins. Chop beets into small, bite size pieces.

    Add beets, tomatoes, cooked beans, salt, pepper and rosemary. Stir in balsamic vinegar. 


    Serve with hot rice.








    notes.

    Choose beets that are smaller that the size of your fist. The larger they are, the more bitter and "earthy".

    Arborio rice is different to prepare than any other rice but it's worth it. Packaged rice should give you instructions but I buy bulk.  If you do as well, bring 1 1/2 cups water & 1 cup rice to a boil while stirring! (I suggest using a wooden spoon as it is non-conductive and less abrasive). Cover and recuce heat to medium. You will need to check the rice about every 3-5 minutes and stir carefully. When the water is not quite all the way absorbed (be careful, you don't want it to completely absorb as you will have sticky, gooey rice) you will slowly add 1 cup more of water and gently stir. Cook over medium heat while continuing to stir every 3-5 minutes, covered, and adding 1 more cup just before the liquid is completley absorbed. Do this 3 times for a total of 3 extra cups of liquid.

    You can do this. Yes, it is worth it. Arborio rice is much loved in making risotto and goes marvelously with this ragout.






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    Friday, October 2, 2015

    Pumpkin, Chickpea and Red Lentil Stew {slow cooker}


    We have to create our own sense of Fall here in Phoenix. Sadly, it's still in the upper 90's most of the day, cooling down to a brisk 85F by dinner time. *sighhh

    No worries. Flavors of the season can still make me feel like it's actually Fall outdoors and if I close my eyes and breath in deeply, inhaling the scents of pumpkin, and spices coming from the kitchen I can almost imagine the oranges, yellows and reds of changing leaves.

    Then I open my eyes, look out the window and remember cacti don't have leaves. Oh well. Bring on the stew!










    This was the first of many delicious, full of flavor comforting autumn foods we will enjoy this season.
    It did in fact have more broth than the picture showed but I must not have put enough in this bowl. I love slow cooker meals as they are a life saver during the busy school and work weekdays. With 4 kids we have practices, cub scouts and dance lessons most every evening. It's so nice to walk in the door to a hot, home made dinner we can all sit down to together.



    Is there anything better than slow cooked pumpkin in mild spices? The ginger was amazing in this and I think I will add a bit more next time, maybe a pinch of cinnamon too. This dish is full of good for you protein and is a very filling dinner. The kids all loved it!




    Makes: 6 servings

    Prep 25 minutesCook 8 hrs to 10 hrs  (low) or 4-5 hours (high)

    ingredients
    • 1                     pound pie pumpkin or winter squash, peeled, seeded, and cut into 1-inch cubes
    • 1
      1 cup dried chickpeas (garbanzo beans),  soaked overnight, drained and rinsed
    • 3
      medium carrots, sliced 1/2 inch thick
    • 1
      cup chopped onion (1 large)
    • 1
      cup red lentils, rinsed and drained
    • 2
      tablespoons tomato paste
    • 1
      tablespoon grated fresh ginger
    • 1
      tablespoon lime juice
    • 1
      teaspoon ground cumin
    • 1/4
      teaspoon salt
    • 1/2
      teaspoon ground turmeric
    • 1/4
      teaspoon ground black pepper
    • 4
      cups chicken or vegetable broth
    • 1/4
      cup chopped peanuts
    • 2
      tablespoons chopped fresh cilantro

    • Plain nonfat yogurt (optional)

    directions
    1.In a 3-1/2- to 4-quart slow cooker, combine pumpkin, chickpeas, carrots, onion, lentils, tomato paste, ginger, lime juice, cumin, salt, turmeric, and pepper. Pour broth over all in cooker.
    2.Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Top each serving with peanuts, cilantro, and if desired, yogurt. Makes 6 (1-1/3 cup) servings.









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