Makes about 10 cups (2.5 L)
Fresh baby carrots are beginning to surface this month. They’re especially delicious eaten fresh from the garden. However, if you’re looking to sip a soothing bowl with healing spices, simmering young carrots in a lovely broth really delivers. We added nutty-tasting wild rice to up the protein quotient along with added fibre, potassium, and zinc.
Cooked wild rice has about 30 percent fewer calories than brown rice as well as 40 percent more protein. And it’s native to the Great Lakes region of Canada.
Rinse 1 cup (250 mL) rice thoroughly under cold running water. Then simmer, covered, in saucepan with 3 cups (750 mL) water or stock and a generous pinch of salt. Check after 40 minutes. As grains begin to split, rice is done. You want rice to have a little body and not be mushy. Drain well and use in soups and stir-fries. 1 cup (250 mL) dry = 3 1/2 cups (850 mL) cooked.
Per 1 cup (250 mL).
In large, heavy saucepan, heat oil. Add cumin and mustard seeds, and sauté until they begin to pop, about 1 minute. Add onion, gingerroot, and garlic, and sauté until onion is soft and clear, about 2 minutes. Do not brown. Add a splash of water, if needed, to prevent it from sticking. Add carrots and remaining seasonings and stir in. Then add broth and bring to a gentle boil. Cover and simmer for 15 minutes or until carrots are tender. Remove from heat.
With hand-held immersion blender or in food processor, purée soup until creamy. Return to saucepan. Stir in 1 cup (250 mL) cooked wild rice and cider vinegar and heat through. Add more seasonings, to taste. To serve, ladle into bowl and garnish with remaining wild rice and optional garnishes.
This stuffed eggplant is built upon layers of Middle Eastern flavours: smoky freekeh, tender chickpeas, and a herbal tahini sauce. The quick-pickled raisins add a sweet vinegary pop. Sweat it out Salting eggplant before cooking enhances the flavour by allowing eggplant to sweat out its bitterness and breaking its spongy texture.
In this enchilada riff, we stuff everything into a roasted poblano pepper shell, rather than tortillas, to pack an extra veggie serving into your meal and trim the starchy calories. If you can’t find poblanos, which are mild, dark green Mexican peppers, you can substitute green bell peppers. Flour power Made from nixtamalized corn (corn soaked in limewater), masa harina flour adds a touch of corny flavour to enchilada stuffing or a pot of chili.
These crab-stuffed portobello mushrooms can do double duty as a fancy starter for a casual dinner party or a light main course on any given night. Meaty and umami-rich portobellos serve as a holder for a light-tasting seafood salad. Gills begone Even though the gills of mushrooms are edible, they will darken and discolour everything they touch. Besides, after you scrape out the gills, you’ll have more room for stuffing. And don’t discard the stems; they can be saved and used when making veggie stock.
Serving saucy lentils in squash halves is a sure-fire way to elevate your plant-based menu. And, yes, the whole bowl is edible, skin and all. If desired, you can add dollops of Greek yogurt or sour cream. Spice of life Garam masala, a blend of spices traditionally used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin, and coriander. It’s great on roasted meats and vegetables.