Hearty Fall Stew with Ground Pumpkin Seeds
In Africa, ground seeds have long been added to soups and stews. The practice is a wise one—the seeds not only give these dishes extra body, but also provide a healthy alternative to heavier toppings such as cheese.
1 Tbsp (15 mL) extra-virgin olive oil
4 tofu sausages, chopped
1 medium onion, chopped
2 or 3 small garlic cloves, peeled and chopped
1 leek, well scrubbed and diced (white and very light green part only)
2 - 19 oz (540 mL) cans low-sodium chopped tomatoes
3 Tbsp (45 mL) low-sodium tomato purée
1 tsp (5 mL) dried oregano
1 tsp (5 mL) dried basil
1 1/4 cups (310 mL) low-sodium chicken stock or vegetable broth
1 large yam, peeled and chopped
1 1/2 cups (350 mL) canned borlotti beans, drained and rinsed well
Salt and pepper, to taste
1 1/2 cups (350 mL) shredded kale
1/4 cup (60 mL) ground pumpkin seeds, shelled
Heat oil in large skillet over medium heat and add sausage. Cook sausage until lightly browned and slightly crispy. Remove and set aside. Add onion, garlic, and leek to skillet and reduce heat. Stir-fry until onions are softened, about 5 minutes.
Stir in tomatoes, purée, herbs, and stock and bring to a boil. Add yam and beans—season with salt and pepper to taste. Reduce heat again, cover pot, and simmer until yams are almost tender, about 20 minutes. Stir in kale and sausage and cook for another 10 minutes, stirring occasionally. When yams and kale are both nice and soft, ladle stew into bowls. Top each with ground pumpkin seeds and serve immediately.
Serves 5.
Each serving contains: 330 calories; 22 g protein; 12 g total fat (3 g sat. fat, 0 g trans fat); 36 g total carbohydrates (7 g sugars, 10 g fibre); 419 mg sodium
source: "Pumpkin Seeds", alive #372, October 2013
Hearty Fall Stew with Ground Pumpkin Seeds
Directions
READ THIS NEXT
SEE MORE »
Yogurt Marinated Chicken with Lemon and Cilantro
Yogurt completely transforms the texture of these chicken thighs, making them tender and flavourful with bright notes of lemon and cilantro. Ideal for a day trip, these can be marinated in the morning and cooked in the evening, but they also work well when cooked in advance and packed for a picnic to be eaten cold. Marinade mentions Marinate chicken thighs for anywhere between 4 and 24 hours. Discard excess marinade that has been in contact with raw chicken. It should not be consumed uncooked.
Kale and Napa Cabbage Salad with Sumac Pickled Onions
Citrusy and slightly sour sumac and a touch of maple syrup enliven pickled onions in a perfect complement to this salad. Kale and Napa cabbage stand up for hours to the sweet and puckery dressing, and hearty farro will keep you going while on the road. This salad is sure to be a favourite for picnics, backyard potlucks, or road trip lunch stops. Dressing for dinner This salad stands up well, even while dressed, for up to 4 hours. (Truth be told, I’ve often happily eaten it the next day.) In fact, time helps kale to soften up and become even more delicious. If you’re travelling for a longer period, make the pickled onion dressing as described above: let it stand for about 20 minutes, and then add all the oil and pack it into a separate container so you can finish the salad when you arrive at your destination. The pickled onions are also great with steaks or chicken.
Freeze-Ahead Breakfast Wraps with Sweet Potato, Red Pepper, and Spinach
These wraps are perfect for an overnight journey when you want to have something quick and satisfying the next day. Sweet smoked paprika adds just a hint of smoky flavour to sweet potatoes, which join with spinach and red pepper to dress up eggs in a pleasing way. Make these wraps anytime and stick them in the freezer for your next excursion. Pack them frozen and they’ll have time to thaw on the journey, or put them in the fridge the night before you travel so you have something convenient and tasty to eat before you set off. Leave the ketchup bottle behind, and serve them with your own smoky red pepper sauce. Freeze with ease While foil is convenient for freezing and reheating these wraps, to cut down on waste, freeze wraps in a single freezer-proof container. Insert a small piece of parchment between each wrap so they don’t stick together. This will allow you to remove individual wraps easily when you need them.
Poached Sablefish and Bok Choy with Lemongrass, Ginger, and Chili
While sablefish’s texture and fat content stand up admirably to the heat of the grill, this firm fish is also delicious poached. For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili. Sustainability status Sablefish, also known as butterfish or black cod, is a rich and satisfying fish, plentiful in omega-3s and sourced sustainably from the Pacific Northwest. Skin and bones Sablefish has large pin bones. Ideally, your fishmonger will remove them, but if not, before you begin, locate them along the fish’s centreline and, using a pair of needle nose pliers, grasp them firmly to remove. You can leave the skin on for this recipe, which may help the fish hold together a little better while cooking, but it can be tricky to peel the skin away from the cooked fish and discard before plating. I opted to remove the skin first and simply keep a close eye on the cooking time, being careful to remove the fish from the poaching liquid before it flakes apart.