Simmering summer's best vegetables can make a satisfying lunch or dinner. Adding wholesome beans completes the dish. This week's recipe pairs tomatoes, squash, and spinach with the somewhat grainy, nutty, dense flavor of Great Northern beans, creating a super summer vegetarian soup that is loaded with flavor and nutrition.
It starts with a good foundation. Although the words broth and stock are often used interchangeably, understanding their subtle differences is useful. Both liquids are made by gently simmering meats, fish, or vegetables with herbs in water. Broth is more highly seasoned than stock, making it a good base. Stock is less seasoned, richer, and more robust, usually with a meaty flavor. The advantage of broth for this recipe is that it helps maintain its vegetarian status for those looking for nutritional variety without meat.
Roasting the vegetables caramelizes their sugars for a naturally sweet, smoky flavor. Pureeing ensures that the different flavors fully mingle. Gently layering in the beans and spinach preserves both the taste and consistency of these ingredients. The goal is create the right balance between hearty and light for the season.
No matter if you have a garden or obtain the zucchini and yellow squash from the neighborhood grocer or local farmers' market, the key here is freshness. The high water content of the squashes adds flavorful liquid to the broth.
Although available year-around, they are at their peak flavor from May through August. Make sure you thoroughly wash yellow squash because they are often coated with wax to lock in the moisture, and this recipe calls for unpeeled squash (because most of the nutrients are in the skin.) Archaeologists have traced these summer jewels back several millennia, with their origins rooted in Mexico.
Smaller than cannellinis, Great Northern beans look like baby lima beans. They are loaded with flavor and nutritional goodness and can play an integral role as part of an effective cancer prevention diet. They also add a pleasant consistency to the recipe. In addition to color, the spinach imparts its own unique taste and texture.
Served by itself or with a healthy vegetarian sandwich on crusty whole wheat bread, this recipe makes a perfect lunch or dinner that can power you through a long summer day without being too heavy. And, it makes wonderful leftovers.
Summer Roasted Vegetable Soup
2 large tomatoes, quartered
1 large red onion, cut into 8 wedges 2 medium zucchini, cut into large chunks 2 medium yellow squash, cut into large chunks
6 cloves garlic
2 Tbsp. olive oil
4cups vegetable broth
3 large fresh thyme sprigs
1 bay leaf 1 (15 ounce) can Great Northern white beans, drained
Salt and pepper to taste
4 cups of baby spinach
Preheat oven to 450. Line baking sheet with parchment paper. Toss tomatoes, onions, zucchini, and squash in olive oil. Sprinkle with salt and pepper. Arrange vegetables on sheet.
Roast vegetables until brown and tender, stirring occasionally, about 45 minutes. Check them after 30 minutes to ensure they do not burn, but their color should be a deep golden brown. Peel garlic cloves and place in a blender or food processor. Add roasted tomatoes and onion. Puree until almost smooth. Transfer to large pot.
Add broth, thyme and bay leaf to pot. Bring to a boil. Reduce heat. Add beans and roasted squash to soup. Simmer 8 minutes to blend flavors. Season with salt and pepper. Discard thyme sprigs and bay leaf.
Put the spinach on top of soup. Cover for about 5 minutes until spinach is wilted. Can be made a day in advance.
Makes 6 servings. 10 cups
Per serving: 160 calories, 5g total fat (0.5g saturated fat), 25g carbohydrate, 7g protein, 7g dietary fiber, 240mg.
Combining eggplant, buckwheat, and bell peppers represents a welcome change from the usual, with each ingredient each adding its unique layer of flavor and consistency.
It all starts with eggplant, one of the least appreciated vegetables in the US. Native to Southeast Asia, they are closely related to tomatoes, potatoes, and peppers. Domesticated for over 4000 years, they have become a culinary favorite over the centuries from the Mediterranean to China. The Turks alone are believed to have over 1000 native recipes that use eggplant in various ways.
When cooked, eggplant becomes tender and develops a rich satisfying flavor with a wonderful consistency. Since they are capable of absorbing the flavors of other ingredients, they are perfect for creating dishes with complex characteristics. Eggplants have zero cholesterol and saturated fat and are high in dietary fiber.
When purchasing, choose firm, smooth-skinned eggplants that are heavy for their size, avoiding those with soft or brown spots. They should be stored in a cool, dry place and used within a couple of days. If stored longer, place them in the refrigerator vegetable drawer to prevent spoiling.
Buckwheat is a versatile, nutty-flavored grain that can be used to prepare everything from simple side dishes to elaborate breads, deserts, and main course meals. In English, the term is often used interchangeably with the word kasha, which is actually an entire family of porridges popular in Eastern Europe. Unroasted buckwheat is pale in color. Roasting causes it to take on a brown coloring and this form is commonly called kasha in Western countries.
Buckwheat produces triangular grains. Unlike other grains, however, it's not a grass, but a plant crop. It's sold in whole or cracked form and is commonly used in breakfast cereals and to add texture to bread and other baked products.
When paired with eggplant the combination produces a palate-pleasing flavor and consistency. Add the subtle sweetness of red bell peppers and the result is surprising. Broiling the eggplant and peppers imparts an overall roasted vegetable flavor, which further enhances the taste.
Try this recipe as an appetizer or side dish, and provide your family and guests with a taste of summer's bounty.
Buckwheat with Eggplant and Pepper
1 small eggplant (less than a pound) 1 red bell pepper, cored and cut in half vertically
1 small red onion, chopped
Cut eggplant in half vertically, then blanch in boiling water until tender, about 10 minutes.
When eggplant is ready, set it cut side down on baking sheet, along with pepper halves. Broil until charred, about 6 to 7 minutes, then put vegetables into brown paper bag. Fold to seal and set aside.
In large skillet, heat oil over medium heat. Add onion and buckwheat together, sauté until golden, about 10 minutes. Remove from heat and set aside. Add garlic, stock, and bay leaf. Cover and simmer until all the liquid is absorbed, about 7 to 8 minutes.
Add lemon juice and pulp, butter, parsley, thyme, and basil to buckwheat and stir well.
Remove pepper and eggplant from the bag and use your fingers to remove the charred skins. Chop vegetables, add them and onions to buckwheat and stir well. Remove bay leaf, then place the mixture in a serving dish and serve warm or at room temperature as an appetizer or side dish. Makes 4 servings. (6 cups)
Per serving: 250 calories, 6g total fat (2g saturated fat), 40g carbohydrate, 9g protein, 9g dietary fiber, 45mg sodium.
SOURCE: The American Institute for Cancer Research (AICR). Its award-winning New American Plate program is presented in brochures, seminars and on its web site, www.aicr.org. AICR is a member of the World Cancer Research Fund International.
Summer Roasted Vegetable Soup
Buckwheat with Eggplant and Pepper
