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Category Archives: peanut free

Tomato, lentil and barley soup with basil

03 Friday Jan 2014

Posted by Zoli in healthy, kids, peanut free, quick and awesome, soup, vegan, Vegetarian

≈ 4 Comments

Tags

barley, cheap healthy meals, kid-friendly, kids, soup, tomato soup, vegan, vegetarian

lentil and barley soup

It’s snowing where we are. No one’s on the road and schools have been closed. Time to stay cozy inside and enjoy the white world through the window. And make some soup!
The simplest soups are the best, and this is a cheap meal to boot.

Ingredients
1 onion, diced
2-3 cloves garlic (optional)
400g crushed tomatoes or 6-7 fresh tomatoes, chopped
2 tbs tomato paste
2 cups cooked lentils
1 1/2 cups cooked barley
1 and 1/2 vegetable stock cubes
3-5 cups water
fresh basil
dried basil
parmesan rind (optional)
salt and fresh ground pepper
olive oil
extra virgin olive oil
parmesan cheese (optional)

My friend calls this pizza soup because it is served with a drizzle of extra virgin olive oil, a few fresh basil leaves and fresh grated parmesan. By all means leave the cheese off if you are vegan!

1) Heat up the olive oil and cook the onion on a low heat (and garlic if using). About 15 minutes for the onion to soften and cook thoroughly.
2) Add the tomato paste and the barley and mix. Then add the vegetable stock cubes, water and tomatoes. If using fresh tomatoes, you may want to peel and deseed them. I don’t bother with that and I think the soup turns out fine. Canned tomatoes work great when tomatoes are not in season.
3) Add the cooked lentils, any leftover parmesan rind, a tsp of dried basil or a few leaves of torn fresh basil. Add fresh ground pepper to taste.
4) Bring to a boil and then turn down to simmer gently on a low heat for 15 minutes. Taste and adjust seasoning. Also add extra water as the barley can absorb a lot of water. This should be a gently flavored soup, really brought to life by the texture of the chewy barley and the flavor from fresh basil, olive oil and cheese at the end.
5) Serve in individual bowls with a couple leaves of fresh basil, fresh grated parmesan and a drizzle of good olive oil and fresh ground pepper.

Kids love this!

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Jap Chae with mushroom and kale

03 Tuesday Dec 2013

Posted by Zoli in gluten free, healthy, Korean, pasta, peanut free, quick and awesome, rice, vegan, Vegetarian

≈ 4 Comments

Tags

chop chae, gluten free, jap chae, kale, mushrooms, rice sticks, stir fry, vegan, vegetarian

vegetarian jap chae

vegetarian jap chae

vegetarian jap chae
Oh man, the special food that reminds you of being a kid! For me, it’s many things Korean. I have no Korean family to teach me the food I ate for a year as a child living in Seoul (and I’m a veghead) so I’ve been rediscovering this food through cooking and trying out vegetarian substitutions. Well of course, nothing beats eating in a Korean restaurant, but we don’t go out to eat that often. Ha, I know that sounds like I’m feeling sorry for myself, but after this lunch I can tell you, oh no I am not!

Bonus points to those who can see that I used the wrong noodles in this dish. They are not Daang Myun noodles (당면), also known as glass noodles, as I haven’t been to the Korean market for a while. I used rice sticks as a substitute. Very different texture but still tasted amazing. I recommend picking up some packets of Daang Myun when you have the chance. They won’t go anywhere and are a great pantry filler. Also of course, invest in good dark soy sauce and premium sesame oil. These are things to buy in bulk!

Jap Chae or Chop Chae is traditionally made with beef strips and I chose to use the meaty portabello mushroom as a veggie substitute. For the meat lovers out there, here is a video of the traditional preparation. Everyone else (including you lovely vegans and gluten free peoples), carry on reading!

Ingredients
Serves 2-3 people as a side dish
2 or 3 bunches of daang myun noodles (or one packet of rice sticks)
1 small bunch of spinach or kale
2 portabello mushrooms, sliced into hearty strips
handful of dried or frozen shitake mushrooms*
4-6 spring onion or green onion, washed and cut in thirds or fourths
1 white onion, cut into chunks
1 carrot, juliened
3 cloves garlic, smashed and chopped
soy sauce
good quality sesame oil
about 1-2 tbs sugar
olive oil
toasted sesame seeds
fresh ground pepper

*If using dried shitake mushrooms, soak them until soft beforehand

1) If you have the daang myun or glass noodles, boil them for a couple minutes until soft and chewy. Taste one to see. Then drain but do not rinse.
If using rice sticks as I had to, follow the instructions to soak them until soft. Then drain.
Whichever noodles you use, when they have been drained, set in a large bowl and mix with 1 tbs soy sauce and 1 tbs sesame oil so they do not stick together. When they have cooled a little, take some clean scissors and roughly cut them into longish pieces.

2) If using kale as I did, cut out the thick stem before cooking. Simmer the spinach or kale for 1 minute in some boiling water. Rinse the kale under cold water and then squeeze all the water out. Chop roughly and season with a little soy sauce and sesame oil. Add the greens to the big bowl of noodles.

3) In a large wok, heat up a little olive oil and fry the julienned carrot for a minute. It should still be firm, but not crispy. Add to the large bowl.

4) Next flash fry the green onion on a high heat. For less than a minute. Add it to the bowl.

5) Do the same with the chopped onion.

6) Next the mushrooms and garlic. The mushrooms will act as a kind of seasoned meat-like item in this dish. Heat up a little more olive oil in the wok, then add the garlic, portabellos and shitakes. The heat can stay fairly high. Cook for a minute and then add 1 or 2 tbs of soy sauce, 1 or 2 tbs of sesame oil and a tsp of sugar. Mix and taste a mushroom. It should be pretty yummy, but if not, add a little more sugar and maybe a little more soy. Cook another minute or two till some of the mushroom liquid has been absorbed and the garlic is completely cooked. The mushrooms should be pretty magnificent. Then add the mushrooms and garlic to the bowl.

7) Pour over the large bowl of noodles and veggies about 1 tbs of soy sauce, 1 tbs of sesame oil, a few grinds of black pepper and 1 or 2 tsp of sugar. Make sure your hands are very clean and then mix all together thoroughly. Taste and add more seasoning if needed. In the end I used about 2 tbs of soy and sesame and 2 tsp of sugar.

Sprinkle toasted sesame seeds all over. Serve with rice and kim chi or on its own.

chopped veggies

kale

fried carrots

fried green onion

fried mushrooms and garlic

chop chae, jap chae with rice noodles

mushroom and kale jap chae

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