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Week 1 Mediterranean Recipes-
Incredible Feast with Friends
Kale and White Bean Soup
Serves 4
1 ½ tsp olive oil 2 T tomato paste
I med carrot finely chopped 2 lg garlic cloves finely chopped
1 med celery stalk finely chopped 1 ½ tsp Rosemary finely chopped
1 med onion finely chopped 3 c vegetable broth
6 oz Kale – chopped center removed 4 c cooked white beans
1 can diced tomatoes 1 1/2tsp cider vinegar
- Sauté onions, celery, carrot, garlic, rosemary in olive oil until soft – about 7-10 minutes on med heat.
- Add: tomato paste and can of diced tomatoes-, stir and cook about 5 min.
- Add: vegetable broth, white beans (pre-cooked) drained, and Kale- (chopped with center rib removed.)
- Bring to a boil then turn to a medium simmer for 20-30 min.
- Add 1/4c apple cider vinegar
- Salt & pepper to taste.
- Garnish as desired.
Tested Meat option:
Add Italian sausage. (Johnsonville is an excellent brand)
Sauté sausage in pan on medium heat until cooked through. Allow to cool, then slice on the bias. Add to soup and the end of cooking time.
Broccoli and Farro Bake
Serves 4
¾ c Farro 1 clove minced garlic
1 lb broccoli 2 T red wine vinegar
1 chopped onion ½ c chopped red pepper
¼ c chopped flat leaf parsley ½ c feta cheese
Pinch red pepper flakes 2 T olive oil
Season with Salt & Pepper to taste.
- Boil Farro in salted water until tender.
(20-30 min for pearled and 30-60 for whole grain.)
Drain, and transfer to a casserole dish. - Meanwhile, remove broccoli crowns from stem
Cut into bite size pieces.
Toss broccoli with olive oil. Transfer broccoli to baking sheet. - Roast broccoli in 400 degree oven for 20 min.
Remove from oven and add to baking dish. - Add: Chopped onion, red pepper, parsley, red chili flakes, and minced garlic.
- Add red wine vinegar and Feta if desired.
Season with salt and pepper to taste and serve at room temperature.
Farro: Read the package carefully when you purchase farro (a well-stocked delicatessen or health food store should have it) to make certain you are getting Triticum dicoccum (farro’s Latin name) and not spelt or another grain.
Spinach – Rainbow Chard Sauté
Serves 4
½ bunch rainbow chard, rinsed and chopped
8 oz spinach
3 T walnuts, chopped
1 T Minced garlic
1-3 T olive oil
¼ c Chiffonade of basil
¼ tsp salt
Juice of 1 lemon
- Cut stems and chop greens. Wash and dry.
- In 12’ sauté pan, add olive oil & heat on medium.
- Add walnuts and garlic and sauté until slightly brown (2-3min)
- Remove nuts, leaving oil in the pan.
- Turn heat up to med high, and add greens and toss until just wilted. You may add the greens in batches, + ¼ tsp salt.
- Remove to serving dish
- Add basil and parmesan cheese if you wish.
- Squeeze fresh lemon juice over greens and serve.
Definitions:
Chiffonade is a knife technique used for cutting herbs and leaf vegetables such as lettuce into thin strips or ribbons. To chiffonade leaves of basil, for instance, you would stack the basil leaves and roll them into a tube, and then carefully cut across the ends of the tube with your knife to produce fine strips.
Sauté means to cook food gently in a little hot oil or butter, stirring frequently to prevent sticking or browning.