This is a chili template. You can follow it and substitute your favorite meat or even make a vegetarian version by skipping the meat step. In this chili I went all in, combining bison, black beans, and barley. If you haven’t tried bison I encourage you to try it. Bison is leaner, lower in cholesterol, and more rich in protein and Omega 3’s than beef. Other proteins such as beef chuck, pork, chicken or turkey can be substituted. If you prefer a vegetarian option, you can double up on the beans instead. Then there is the barley – I had a bag of gorgeous purple heritage barley from the farmers market I couldn’t resist adding to the stew. It adds heft and extra nutrients to this already hearty stew. You can omit the grains and add more beans. You get the idea!
Bison, Black Bean and Barley Chili
Serves 4 to 6
2 tablespoons olive oil
2 pounds bison meat, cut into 3/4-inch chunks
Salt and freshly ground black pepper
1 large yellow onion, chopped
1 large poblano pepper, diced
1 large red bell pepper, diced
3 garlic cloves, minced
2 to 3 chiles in adobo, chopped
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon sweet paprika
1 (28-ounce) can Italian plum tomatoes with juice
8 ounces stout beer, such as Guinness
1/4 cup tomato paste
2 bay leaves
2 tablespoons brown sugar
1 cup pre-cooked black beans (or 1 [15-ounce] can black beans, drained and rinsed)
1 cup pre-cooked barley (I used purple heritage)
1. Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Season the meat with salt and pepper. Add to the pot in batches and brown on all sides. Transfer to a plate.
2. Add 1 tablespoon oil to the same pot. Add the onion and saute over medium heat until softened without coloring, about 3 minutes. Add the peppers and saute until brightened in color, about 2 minutes. Add the garlic and saute until fragrant, about 1 minute. Add the chiles in adobo, the chili powder, cumin, and paprika and cook, stirring, for 1 minute.
3. Return the beef to the pot and add the tomatoes, stout, tomato paste, bay leaves, brown sugar, and 1 teaspoon salt. Bring to a boil, then reduce the heat to medium-low. Partially cover the pot and simmer for 30 minutes, stirring occasionally. Taste for seasoning and add more sugar or salt if desired. Stir in the black beans and barley and continue to simmer for 10 more minutes.
4. Ladle the chili into serving bowls. Serve with the garnishes for sprinkling.
Move over turkey. It’s time for a holiday dinner time-out. This easy curry is a one-pot wonder – warming and spiced, creamy and filling, and simply prepared in 30 minutes. It’s perfect fare for a cold winter day and a welcome dinner option following an afternoon of cookie-baking.
Coconut Chicken Vegetable Curry
The beauty of this recipe is its flexibility. Feel free to switch up the vegetables to your taste. Chicken thighs may also be used in place of the breast meat – just adjust the cooking time accordingly. Serves 4.
2 tablespoons extra-virgin olive oil, divided
1 pound chicken breast, cut into 3/4-inch pieces
Salt and freshly ground black pepper
1 large yellow onion, chopped
1 large carrot, sliced
1 poblano pepper, seeded and sliced
2 garlic cloves, minced
1 tablespoon grated peeled ginger
2 tablespoons curry powder
1 (28-ounce) can Italian plum tomatoes with juice
1 (15-ounce) can coconut milk
1/2 bunch lacinato kale, tough stems removed, coarsely chopped
1 red jalapeño pepper, sliced
Chopped fresh cilantro
1. Heat 1 tablespoon oil in a wide pot or deep skillet. Season the chicken with salt and pepper and add to the pot in one layer without overcrowding. Cook until the chicken colors on all sides, turning as needed, 3 to 4 minutes. Remove the chicken from the pot and set aside on a plate.
2. Add 1 tablespoon oil to the same pot, then add the onion and carrot and saute until the carrot brightens in color and the vegetables begin to soften, about 3 minutes. Add the poblano and saute 1 minute. Add the garlic and ginger and saute until fragrant, about 1 minute. Add the curry powder and cook, stirring, to coat the vegetables and lightly toast the spice. Pour in the tomatoes and coconut milk and season with 1 teaspoon salt and 1/2 teaspoon black pepper. Partially cover the pot and simmer until the vegetables are tender, about 15 minutes.
3. Return the chicken to the pot and stir in the kale. Continue to simmer until the chicken is thoroughly cooked through and the leaves are wilted, about 5 minutes.
4. Serve the curry in bowls with basmati rice. Garnish with the jalapeño slices and fresh cilantro.
White Wine Braised Chicken with Leeks, Carrots, Mushrooms, Thyme
Humble stews are quintessential comfort food. Braised and slow cooked, they are one-pot wonders infused with deep flavors coaxed from hearty vegetables and meat. These long simmering concoctions are often left for the weekend with stretches of time for cooking. So what to do during the week when we crave equally satisfying and nourishing meals in less than an hour? Quick braising is the answer. This chicken recipe can be quickly prepped and popped in the oven for 30 minutes of hands-free braising. Light yet rich, this flavorful meal will address any cravings for a hearty dinner. Weeknight food never tasted so slow.
Wine-Braised Chicken with Vegetables and Thyme
Keeping the chicken skin exposed while braising ensures that the skin will remain crisp and golden.
Serves 4.
4 large chicken breast halves, with skin and ribs
Salt and freshly ground black pepper
2 tablespoons olive oil, divided
3 leeks, white parts only, thinly sliced
2 large carrots, sliced 1/4-inch thick
1 pound white or cremini mushrooms, sliced 1/2-inch thick
3 garlic cloves, chopped
1 bay leaf
1 tablespoon fresh thyme or 1 teaspoon dried thyme
1 cup dry white wine
2 to 3 cups chicken stock
Preheat the oven to 350°F. Season the chicken breasts all over with salt and pepper. Heat 1 tablespoon olive oil in a deep skillet or wide Dutch oven over medium-high heat. Add the chicken, skin side down, in batches. Cook until the skin is brown and crispy, 4 to 5 minutes, then turn the chicken and cook 2 minutes. Transfer to a plate and repeat with remaining chicken.
Drain off all but 1 tablespoon fat from the pot and add 1 tablespoon oil. Add the leeks to the pot and saute over medium heat, about 1 minute. Add the carrots, mushrooms and garlic. Saute over medium heat until the vegetables begin to soften and brighten in color, 3 to 4 minutes. Add the white wine and bring to a boil, scraping up any brown bits. Add the bay leaf, thyme, 1 teaspoon salt and 1/2 teaspoon black pepper. Return the chicken to the pot and nestle, skin-side up, into the vegetables. Pour in enough chicken stock, without splashing the skin, to nearly cover the chicken but not submerge it. The skin should remain exposed. Bring to a simmer. Cover and cook over low heat for 10 minutes. Uncover pot and transfer to oven. Bake until the chicken is cooked through, about 30 minutes, depending on the size of the chicken breasts. Serve in bowls with rice, farro or couscous.
The other day, for the first time I made kibbeh, the Lebanese version of kefta or croquettes. A key ingredient in kibbeh is bulgur (cracked wheat), which was a revelation to me. I was afraid the bulgur would add a mealiness to the croquettes, but in fact it remained firm, adding a satisfying bite (and crunch when pan fried) to the ground meat. I liked this combination so much I decided to try it in a stew with tomatoes, white wine and plenty of spices. The bulgur slurped up the liquid producing a thick and dense ragout. While it could easily have been served in bowls as a hearty stew, I spooned it over roasted eggplant to lighten it up a bit. The results resembled a deconstructed dolma or vegetable stuffed with ground meat and grains, typically served in Turkish and Middle Eastern cuisine. All that was needed was a bit of crumbled feta and fresh mint to freshen up this lovely dish, and I know I’ll be making it again.
Lamb, Bulgur and Chickpea Stew with Roasted Eggplant
Serves 4 to 6
1 tablespoon olive oil
1 medium onion, chopped
2 garlic cloves, minced
1/2 pound ground lamb
1/2 cup bulgur
1 cup white wine
1 (28-ounce) can Italian plum tomatoes with juices
1 cup chicken stock or water
1 teaspoon sweet paprika
1 teaspoon ground cumin
1 teaspoon ground cinnamon
1/2 teaspoon red chili flakes
1/2 teaspoon coriander
1 (15-ounce) can chickpeas (garbanzos) drained and rinsed
1 1/2 cups coarsely chopped green cabbage
1 medium eggplant, sliced crosswise 3/8-inch thick
Olive oil
Salt and freshly ground black pepper
Crumbled feta cheese
Fresh mint leaves, torn
Heat 1 tablespoon olive oil in a pot or Dutch oven. Add the onion, garlic and lamb. Cook until the onion softens and the lamb browns, stirring frequently, about 5 minutes. Add the wine and deglaze the pan, stirring up any brown bits with a wooden spoon. Add the tomatoes, stock, bulgur, paprika, cumin, cinnamon, and coriander. Simmer, partially covered, until the bulgur is tender, about 20 minutes. The stew will have thickened at this point. If desired, add more water or stock to thin to desired consistency. Add the salt and black pepper and taste for seasoning. Stir in the chickpeas and cabbage and cook over medium-low heat until the cabbage is wilted, 10 to 12 minutes.
While the stew is simmering, arrange the eggplant slices in one layer on a rimmed baking sheet. Brush on both sides with olive oil and season with salt and pepper. Broil on the top rack of the oven until golden brown on both sides, turning once.
To serve, spoon the ragout over the eggplant. Sprinkle with feta and garnish with mint. Serve warm.
It’s the time of year for bowl-food. When the weather is grey, wintry and cold, there’s nothing more satisfying then a big bowl of dinner. Steaming hot and full of hearty healthy flavors and ingredients, it’s meant to be eaten with big spoons and napkins to catch the dribbles.
I love to eat chowders year round, especially in the winter when creamy dishes hit the spot. I often add a number of ingredients to my chowder in addition to the requisite fish. While most firm fleshed fish work in chowders, my favorite is salmon. Its buttery oil-rich flesh shines in a creamy stock and is a perfect accompaniment to earthy vegetables, crucifers and greens.
We don’t usually have left-over salmon in our house, since it’s often gobbled up the moment it hits our dinner plates. In the rare occurrence when there is some filets left, I’ll often add them to the next day’s chowder. While this recipe starts with the premise of using raw fish, pre-cooked leftovers work just as well. Considering how expensive salmon can be, this is a great way to get two fabulous meals from one purchase. You just need to be lucky enough to have the leftovers.
Salmon and Spinach Chowder
Feel free to improvise with your greens. Kale or chard may be substituted for the spinach. If you are cauliflower-averse, you can omit it and add extra spinach.
Serves 4
1 tablespoon unsalted butter
1 tablespoon olive oil
1 medium onion, chopped
2 tablespoons all-purpose flour
4 cups water
2 medium yukon gold potatoes, about 3/4 pound, cut into 1/2-inch dice
1 1/2 cups bite-sized cauliflower florets
1 teaspoon paprika
1 teaspoon Tabasco
1 cup heavy cream
1 to 1 1/4 pounds salmon filet, skin and pin-bones removed, cut in 3/4-inch chunks
1 bunch fresh spinach leaves, stems removed, torn into large pieces
Salt
Freshly ground black pepper
Fresh chopped dill
Heat the oil and melt the butter in a large pot over medium heat. Add the onion and sauté until softened, about 2 minutes. Add the flour and cook, stirring, 1 to 2 minutes. Add the water and whisk to blend the flour. Add the potatoes and cauliflower. There should be enough water to cover the vegetables. If not, add more water to cover. Simmer, partially covered, until vegetables are tender, 15 to 20 minutes. Stir in the paprika, Tabasco, and cream. Bring to a simmer. Add the salmon and simmer until cooked (or heated) through. Stir in the spinach and briefly cook until bright green in color and wilted, about 1 minute. Season to taste with salt and pepper. Ladle into soup bowls. Garnish with fresh dill and serve immediately.
It’s the time of year when I have an urge to travel. Call it cabin fever, restlessness, or simply the craving to be somewhere different, where it’s warm, spicy and balmy. The sights, smells and sounds of new cultures are revitalizing. Time slows down, and the smallest details are observed and savored amidst a kaleidescope of impressions. It just so happens that this is also the time of year when my urge to travel collides with real life. It’s the middle of the school year, I have work deadlines, and the contents of my piggy bank were spent at Christmas. So I improvise, and my travels occur in the kitchen, where I replace my passport with the jars in my spice drawer and concoct recipes inspired by the exotic flavors, heat and aromas of far flung destinations.
Moroccan Lamb Stew with Chickpeas and Figs
The secret ingredient in this North African inspired stew is ras el hanout. Ras el hanout is a spice blend which may include upwards of 50 spices, including cinnamon, cardamom, clove, turmeric and cayenne. The name, translated, means head of the shop, meaning the best on offer. Like many spice blends, there is no one way to make it, and variations exist from home to home, merchant to merchant. You can find ras el hanout in the spice section of your supermarket or specialty stores. If you cannot locate it, then I encourage you to try to make your own version. It’s easy to do, and I’ve included a recipe below.
Moroccan Lamb Stew with Chickpeas and Figs
Serves 6 to 8.
1/4 cup plus 2 tablespoons olive oil
2 teaspoons ground coriander
1 teaspoon ground cumin
1 teaspoon ground paprika
Salt
Freshly ground black pepper
2 1/2 to 3 pounds lamb shoulder or leg, cut in 1 1/2-inch chunks
1 large onion, chopped
1 large carrot, chopped
4 garlic cloves, chopped
1 tablespoon grated fresh ginger
1 (14 ounce) can Italian plum tomatoes with juice
2 cups chicken stock
12 dried Calimyrna or Turkish figs, halved
1 cinnamon stick
2 teaspoons ras el hanout (recipe below)
1 (14 ounce) can chickpeas, drained
1 tablespoon brown sugar
Harissa or red chili paste
Fresh cilantro sprigs
Combine 1/4 cup olive oil, the coriander, cumin, paprika, 2 teaspoons salt and 1 teaspoon black pepper in a small bowl. Mix to form a paste. Place the lamb in a large bowl and rub the paste all over the meat. Let stand at room temperature for 1 hour or refrigerate covered for up to 24 hours.
Preheat the oven to 325°F. Heat 2 tablespoons olive oil in a Dutch oven or oven proof pot with lid over medium-high heat. Add the lamb in batches and brown on all sides, taking care not to overcrowd the pan. Transfer the lamb to a plate or bowl.
Add the onion and carrot to the same pot. Saute until softened, about 2 minutes, stirring up any brown bits. Add the garlic and ginger and saute until fragrant, about 1 minute. Add the tomatoes, chicken stock, figs, cinnamon stick, ras el hanout, 1 teaspoon salt and 1 teaspoon black pepper. Return the lamb and any collected juices to the pot, submerging it in the stock. (Add additional chicken stock to cover, if necessary.) Bring to a boil, then reduce heat to a simmer and cover pot. Transfer to oven and bake until lamb is falling apart tender, about 2 hours.
Transfer pot to stove. Remove lamb and vegetables with a slotted spoon and place in a bowl. Bring stock to a boil over medium-high heat. Boil uncovered until sauce is reduced by about half and thickened, skimming any fat. Stir in the chickpeas and taste to check for seasoning. If necessary add a tablespoon of brown sugar to the stock. Return the lamb and vegetables to the pot. Serve warm spooned over couscous. Pass bowls of harissa and fresh cilantro around the table as condiments.
Ras El Hanout adapted from The Food of Morocco by Tess Mallos
Be sure to use very fresh spices, or grind the whole dried spices.
Here is an in-your-face stew, which says to the cold winter season: Bring it on. Nothing is bashful about this stew. Fortified with wine and spirits, perfumed with rosemary and juniper, this is a hearty slow-cooked wonder and a perfect vehicle for pork. The key ingredient, of course, is the Armagnac, a French brandy derived from grapes, in which inky prunes macerate, before the whole lot is dumped into the stock. Just be sure to pour yourself a little to enjoy before and after this rich and warming meal.
Pork Stew with Prunes and Armagnac
Serves 6
20 prunes, pitted
3/4 cup Armagnac brandy
3 pounds pork shoulder, excess fat trimmed, meat cut into 2-inch chunks
Salt
Freshly ground black pepper
2 tablespoons olive oil
4 ounces bacon, coarsely chopped
2 large carrots, chopped
1 large yellow onion, chopped
3 garlic cloves, chopped
1 bottle full-bodied red wine
2 bay leaves
1 bouquet garni: 4 juniper berries, 3 rosemary sprigs, 2 thyme sprigs, and a handful of parsley leaves wrapped in cheesecloth and tied with a kitchen string
1. Combine the prunes and Armagnac in a bowl and let stand at least 1 hour.
2. Preheat the oven to 325°F. 3. Season the pork on all sides with salt and pepper. Heat the olive oil over medium-high heat in a Dutch oven or oven-proof pot with a lid. Add the pork in batches, without overcrowding, and brown on all sides. Transfer to a bowl and repeat with the remaining pork. 4. Pour off all but 1 tablespoon pork fat from the pan. Add the bacon and sauté until its fat renders. Add the carrots and onion and sauté until the onions soften and the carrots are crisp tender, 4 to 5 minutes. Add the garlic and sauté until fragrant, about 1 minute. Return the pork and any accumulated juices to the pan. Add the prunes and Armagnac, the wine, bay leaves, bouquet garni, 1 teaspoon salt, and 1 teaspoon black pepper. Bring to a boil, then reduce the heat to a simmer, cover the pan, and transfer to the oven. Cook until the meat is very tender, 2 1/2 to 3 hours. 5. Remove the stew from the oven, discard the bay leaves and bouquet garni, and taste for seasoning. Serve warm with mashed potatoes or polenta. (The stew may be prepared up to two days in advance. Warm over low heat or in a 300 F. oven before serving.)
I’m not going to lie to you: These ribs take 2 days to make. Now don’t roll your eyes, and remove that finger from the keyboard poised to click away. Just hear me out. I promise that if you make these ribs, you will be one very happy cook. Your family will be eternally grateful. Your guests will be impressed. And you will be rewarded with a deeply flavorful, warmly spiced, tender and rich meal. The only people who might not be pleased will be your neighbors, because they will have to live through a day of incredible aromas wafting from your kitchen window, making their stomachs rumble, while knowing full well they are not coming to dinner.
Now if none of this is enticing enough, here is some good news: While it takes 2 days to make these ribs, most of the time your are doing nothing. Well, hopefully you’re doing something, but nothing related to this recipe. During this time, the ribs will take care of themselves, braising in the oven or sitting in the refrigerator. You will be actively involved in the beginning, when you brown the meat (a very important step, I might add, which will make you feel useful), then when you reduce the sauce (which technically your stove will do for you), and then prettifying the stew for serving. Your biggest hardest most tortuous task will be…waiting. But consider that a gift in this era of clicks and instant gratification – the celebration of process and patience yielding intoxicating results. All of the time invested is for good reason: to tenderize the beef to a supple version of itself, and to infuse the meat and stew with knock-your-socks off flavor. So go ahead and give it a try. Start on a Friday and eat it over the weekend. And feel free to double the amount so you can freeze extras for another day or have a party. It might be a good time to invite the neighbors over.
Red Wine and Chipotle Braised Short Ribs
If you have the time (and patience) rub the short ribs with the spices the night before browning to develop the flavor. The chipotles in adobo will add a nice kick of heat to the braise. Serves 4 to 6.
3 tablespoons olive oil, divided
1 large onion, chopped
1 large carrot, chopped
4 garlic cloves, chopped
1 teaspoon ground cumin
1 teaspoon ground paprika
1 teaspoon ground coriander
1 (750 ml) bottle red wine
1 (6-ounce) can tomato paste
1/2 cup chipotles in adobo
1 bay leaf
2 cups beef stock
2 tablespoons light brown sugar
2 tablespoons balsamic vinegar
Vegetables:
1 tablespoon olive oil
1 heaping cup peeled baby shallots or pearl onions
1 carrot, sliced 1/2-inch thick
Day 1: Combine the dry rub spices in a small bowl. Arrange the ribs on a rimmed baking tray. Rub the spices all over the ribs. Let stand at room temperature for 1 hour or cover and refrigerate for up to 24 hours. Remove from refrigerator 30 minutes before browning.
Preheat the oven to 300°F. Heat 2 tablespoons oil in a large ovenproof pot with lid or a large Dutch oven over medium-high heat. Brown the ribs in batches on all sides without overcrowding the pan, about 8 minutes. (This step is very important, so take the time to do it well). Transfer to a plate or bowl and repeat with remaining ribs.
Drain off all of the fat from the pot. Add 1 tablespoon oil, the chopped onion, chopped carrot, and garlic. Cook over medium heat, stirring up any brown bits in the pan, until the vegetables begin to soften, about 3 minutes. Add the cumin, paprika, and coriander and cook, stirring, until fragrant, about 30 seconds. Add the wine, tomato paste, chipotles, and bay leaf. Return the ribs and any collected juices to the pot. Add the beef stock. If the ribs are not completely covered with the liquid, add more stock as necessary. Bring to a boil, then turn off the heat. Cover the pot and transfer to the oven. Bake until the ribs are very tender, about 3 hours, stirring once an hour. With tongs or a slotted spoon, carefully transfer the ribs to a cutting board to cool. When cool enough to handle, remove any remaining bones (most will have fallen off) and cut away any of the tough gristle.
Return the pot to the stovetop and bring the sauce to a boil over medium-high heat. Cook, uncovered, until liquid is reduced by about half and thickened to a sauce consistency, 10 t0 15 minutes. Strain the sauce into a bowl, pushing down on the solids to extract flavor, then discard the solids. Return the beef to the sauce, submerging completely. Cover and refrigerate overnight.
Day 2: One hour before serving, remove the ribs from refrigerator and turn on the oven broiler. Scrape away any congealed fat collected on the surface of the stew. Gently rewarm on the stovetop over medium-low heat to liquefy the sauce. Carefully remove the meat from the stew and arrange in a baking dish. Broil the meat until dark brown, turning once, about 2 minutes per side.
Heat 1 tablespoon olive oil in a skillet over medium heat. Add the onions, the sliced carrots, and a pinch of salt. Saute until crisp tender, about 2 minutes.
Bring the sauce to a low simmer. Add the brown sugar and balsamic vinegar and taste for seasoning, adding more salt if necessary. Add the onions and carrots. To serve, divide short ribs between serving dishes or shallow bowls. Ladle the sauce over and around the meat. Serve immediately, garnished with fresh parsley.
Note: To freeze the ribs, prepare all of the Day 1 steps. On Day 2, scrape off the congealed fat, and then freeze. To continue, defrost the stew in the refrigerator overnight. One hour before serving, proceed with broiling the meat and the remaining steps.
We are entering the indulgent time of year with parties and holidays stretching into the months ahead. As fun as that may be, it’s important to have a few simple and restorative recipes up our sleeve for nourishing dining. This soup may be prepared within 30 minutes, and it’s brimming with health and good flavor. Quick cooked carrots and kale hold their shape, color and nutrients, humble barley adds fiber and minerals, and umami-rich mushrooms and miso promise second helpings. If you are looking to indulge, this is one meal where you won’t feel any guilt.
Mushroom, Barley and Kale Soup
Serves 4
1 tablespoon olive oil
1 large yellow onion, chopped
2 medium carrots, sliced 1/4-inch thick
8 ounces sliced assorted wild mushrooms, such shitake, cremini, cepes
1 cup barley
2 teaspoons fresh thyme or 1 teaspoon dried
6 cups chicken stock
1 bay leaf
3 teaspoons fresh thyme, or 1 teaspoon dried
1 teaspoon salt
1 teaspoon freshly ground black pepper
1 bunch kale (lacinato or curly) tough stems removed, leaves torn in bite size pieces, about 4 cups
1 tablespoon red miso paste
Heat the oil in a medium sized stock pot over medium heat. Add the onion and saute until softened without coloring, about 3 minutes. Add the carrots mushrooms and carrots and saute until carrots are bright in color and crisp tender and the mushrooms just begin to release their juices, about 3 minutes. Add barley and stir to coat. Add the stock, bay leaf, thyme, salt, and black pepper. Bring to boil, then reduce heat and simmer, partially covered, until barley is tender, about 30 minutes. Stir in kale. Simmer until kale turns bright green and wilts, 1 to 2 minutes. Remove from heat and stir in miso. Taste to check for seasoning. Serve garnished with fresh thyme.
I don’t usually make New Years resolutions, but if I did, it would be to get my kids to eat more kale. Do you think they’ll notice the kale in this stew?
January is not only bowl-month in our home, it’s kale month. Bowls of nourishing soups and stews are perfect for the cold weather and a comforting alternative to the highfalutin presentations of Christmas past. And kale is everywhere right now, flamboyantly in season touting deeply colored emphatically shaped leaves, towering in piles on market shelves and tables. Good timing is all I have to say. Kale is a superfood, packed with nutrients and anti-oxidants, and an excellent way to jump start the new year in good health. And why hold back with just one nutritious ingredient? Kale teams up with farro, a nutty ancient grain packed with protein and fiber and chunks of vitamin-rich butternut squash in this healthy, hearty soup.
Farro, Kale and Butternut Squash Soup
Either curly green or lacinato kale may be used for the soup. Remove tough ribs from leaves before chopping.
Active Time: 45 minutes
Total Time: 45 minutes
Serves 4 to 6
1 tablespoon olive oil
1 medium yellow onion, chopped
2 cloves garlic, finely chopped
1 cup semi-pearled farro (or barley)
6 cups chicken stock, plus additional stock as necessary
2 cups cubed butternut squash
1 (15-ounce) can Italian plum tomatoes with juice
1 (2-inch) chunk of rind of Parmesan cheese
1 bay leaf
2 teaspoons dried thyme
1 teaspoon salt, to taste
1/2 teaspoon freshly ground black pepper
2 to 3 cups coarsely chopped green kale leaves
Finely grated Parmesan cheese
1. Heat the oil in a soup pot over medium heat. Add the onion and sauté until softened, 2 to 3 minutes. Add the garlic and sauté until fragrant, about 30 seconds. Add the farro and stir to coat.
2. Add the chicken stock, squash, tomatoes, cheese chunk, bay leaf, thyme, salt, and pepper. Bring to a boil, breaking up the tomatoes with a wooden spoon. Reduce the heat, partially cover the pot, and simmer until the squash is tender and farro is cooked, about 30 minutes. (Add more stock to desired consistency if soup is too thick.) Taste for seasoning and add more salt if desired.
3. Stir in the kale leaves and simmer until the kale brightens in color and wilts, 1 to 2 minutes. Discard Parmesan rind and the bay leaf. Ladle the soup into bowls and pass the cheese for sprinkling over the soup.
