Red Coconut Curry Veggie Soup


This dish should be saved for an afternoon of cooking, shopping, and errands. You’ll need the crock pot for the first half and a food processor and a large soup pot for the second half. You can use chicken to make the stock or simply rely on the flavors of the lemongrass and spices!

6 chicken legs (optional)

Vegetable Curry1   Red Coconut Curry Veggie Soup

Shan Vegetable Curry Seasoning (http://shanfoodspk.com/consumer/category/products/recipe/shan-vegetables-pulses-range/)

4 -5 pieces of 6 inch lemongrass
2 tbsp green tea
3 tbsp diced ginger
3 chilli peppers (I used one red and two green)

Peeled and Chopped

  • 1 Med/lg butternut squash
  • 3 med/lg white or sweet potatoes
  • 4 carrots

1 can chic peas
1 can coconut milk
2 cups stock additional (I would recommend chicken or vegetable stock)
5 cups assorted veggies

  • Kale
  • Broccoli

Salt, pepper to taste

Put lemongrass and green tea in a coffee filter. Wrap it in twine and tie tightly. place in the crock pot. Add curry paste, shan veggie curry seasoning. Chopped squash, carrots, and potatoes. Add chicken legs and chic peas. Fill crock pot with water. Cook on high 4-6hours.

Remove chicken legs from crock pot. Remove half of the contents from the crock pot and put in the food processor. Add a can of coconut milk and blend.*Transfer the coconut milk mixture and the remaining contents of the crock pot into a larger soup pot. This gives a good mix of creamy and chunky textures. Add additional stock for desired soup thickness.

 

coconutsoup   Red Coconut Curry Veggie Soup

Red Coconut Curry Veggie Soup served with an Atwater’s Cheddar Buttermilk Biscuit

Pull chicken from the bone (or leave whole and serve in soup bowls later) and add chicken, kale, and broccoli to the soup. Bring to medium boil and simmer until kale begins to soften. Serve immediately. I had mine with an Atwater’s Cheddar Buttermilk biscuit. Enjoy! This pot probably makes 12-15 servings. Don’t be afraid to cut it in half. I usually freeze half of my soup and take it to work for yummy leftovers!

*Coconut milk in a can is high in fat. I scooped half of the cream out of the can. You can also use 2 cups of Silk or Blue Diamond coconut milk. I have done it both ways and I like the flavor of the canned milk but prefer the nutrients of the other milk. Your choice. They are both delicious!

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January 7, 2013
Food, Recipe

 
 

Coconut Curry Veggie Soup


Coconut Curry Veggie Soup
     video and recipe

2 tbsp olive oil
3 cloves sauteed garlic
1.5 tbps Veggie Curry Seasoning (http://shanfoodspk.com/consumer/category/products/recipe/shan-vegetables-pulses-range/)
4 cups White Sauce (Healthy White Sauce Alternative (White Beans and Cauliflower))
2 Cups Coconut Milk (I used Silk Vanilla in the video. The vanilla adds a hint of sweetness. Newer version have used the original flavor. I have    also used a can of cocounut milk. Don’t be afraid to experiment.)
2 cups stock (I would recommend chicken or vegetable stock) In the video, I use my homemade recipe!
1 cup each of assorted veggies.
Diced Mushroom
Chopped Kale
Spinach
Shredded carrot
Salt, pepper to taste

Here is a short video of the early preparation stages! Coconut Curry Veggie Soup

If I had to do it over, I would prepare it this way.

Heat olive oil in a medium sized soup pot. Add garlic and Shan seasonings. Add white sauce, coconut milk. You can play with different liquid ratios. Bring to a medium boil. Add all veggies but spinach. Some folks might want to saute their mushrooms. Simmer until kale begins to soften, approximately 7-10 minutes. Spinach only takes a minute or two to wilt and can be added at the end. Serve immediately. Enjoy!

I’ve considered doing different versions of the soup. I would add seafood, like Tilapia, Shrimp, mussels, or crab. I’ve also done a red version with a root vegetable puree. Gotta love the food processor. I’ll post that one soon 🙂

Dinner music? Wide Open Spaces – QueenEarth (Acoustic Cover)

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January 5, 2013
Food, Recipe

 
 

Sesame Tofu Stir-Fry


by

This meal is one of my staples when I’m too tired to think of something else to cook, or when I really need some vegetables.

It’s an Asian stir fry made with whatever vegetables you wish (though carrot and broccoli are always good to start with), tofu, and sesame-soy-ginger sauce.

Ingredients:

  • Veggies (any and all!) – I used broccoli, carrots, and mushroo
    IMG 3412 300x225   Sesame Tofu Stir Fry

    Garlic, leek, jalepeno, carrots, broccoli

    ms (and jalepeno for spice)

  • Trifecta of Awesomeness (Garlic, Ginger, Leek) – diced
  • Tofu (firm/extra-firm) – cubed
  • Can of assorted Asian stir-fry vegetables (baby corn, water chestnut, etc.)

    IMG 3414 300x225   Sesame Tofu Stir Fry

    Mushrooms and Asian stir-fry veggies

  • Fresh Thai Basil
  • Sesame Seeds
  • Sauce: Soy sauce, sesame oil, chili oil, paprika, salt, pepper, cornstarch (if desired, to make a thicker sauce)

Directions:

Saute garlic and leek in olive or grapeseed oil.

Add veggies (firmest first) and saute until slightly tender.  Add drained can of Asian stir-fry veggies.

Squeeze all excess water from the tofu and cube.  Season tofu with paprika, salt, pepper, soy sauce and a drizzle of sesame oil.  Coat with sesame seeds.

IMG 3415 300x225   Sesame Tofu Stir Fry

Tofu with sesame seeds

While veggies are cooking, saute tofu in a separate pan.

Mix the sauce together– 4 tbsp  soy/1 tsp sesame/chili oil if you have it.  Add a teaspoon of cornstarch if you would like a thicker sauce (and a little water if you like)

IMG 3416 300x225   Sesame Tofu Stir Fry

stir-fry

Add sauce and tofu to the veggie stir fry and cook for a minute to combine.  Add fresh thai basil for the last minute or so.  Enjoy!

IMG 3418 300x225   Sesame Tofu Stir Fry

Sesame Tofy Stir-Fry

October 2, 2011
Food, Recipe

 
 

Healthy Seafood ‘Alfredo’ with Vegetable Noodles


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I’m not a huge fan of pasta or alfredo sauce
, but I know more than a few people who are.

To me, pasta is filler–lots of carbs with very little nutritional value. I end up uncomfortably full after most pasta dishes, and wishing there were more substance to the meal. Alfredo sauce is painfully unhealthy, with so much cheese, cream, and butter, I wonder why I’m not just eating a whole pan of brownies.

IMG 2201 300x225   Healthy Seafood Alfredo with Vegetable Noodles

Healthy seafood alfredo with vegetable noodles

This dish suits those who love OR hate pasta and Alfredo sauce. There are multiple takes on how to make it, but the basic concept is the same. It’s delicious AND healthy, and I personally rank this seafood ‘pasta’ dinner in my top five meals

ever made.

Pasta:
The ‘pasta’ in this dish is made up of squash and zucchini.

2-4 squash or zucchini (or some of each, preferably large)
Large Carrots (optional–adds color and tastes good, but is a bit tougher than squash and zucchini)

Peel the squash/zucchini/carrots with a peeler, and if the skin is tough you can discard the outer layer, but this isn’t totally necessary. Use a peeler to create wide, long, ‘noodles’ from the vegetables. These noodles will only need to be sauteed for a couple minutes at the end of the cooking process. Set aside.

IMG 2186 300x225   Healthy Seafood Alfredo with Vegetable Noodles

Peeling zucchini and squash to make noodles

IMG 2193 300x225   Healthy Seafood Alfredo with Vegetable Noodles

squash, zucchini, and carrot noodles

Sauce:

In this case, the sauce was made from cauliflower and white beans, boiled and pureed and combined with a chicken or vegetable broth, and a little almond milk (or milk of your choice).

See recipe for the healthy white sauce alternative.

IMG 2177 300x225   Healthy Seafood Alfredo with Vegetable Noodles

white beans for sauce

To turn this pasta and sauce recipe into a seafood/vegetable dish, here’s what I did:

IMG 2185 300x225   Healthy Seafood Alfredo with Vegetable Noodles

Zucchini, Asparagus, Mushrooms

Other Ingredients:

Basil
Zucchini
Asparagus
Mushrooms
Garlic
Leek

Combine all the above ingredients (chopped) in a frying pan and saute until tender in a little oil or butter, with garlic, leek, basil, salt and pepper for seasoning.

IMG 2196 300x225   Healthy Seafood Alfredo with Vegetable Noodles

Sauteed veggies: zucchini, basil, asparagus, mushrooms

Seafood:

1 tilapia filet, crumbled (did this on its own..)
Scallops
1/2 C White wine
Butter
Garlic
Leek
Basil

In a separate pan, sear scallops in butter with garlic and leek.  Add tilapia.  Add white wine, salt, pepper, and basil, and cook for another 5 or so minutes.

IMG 2200 300x225   Healthy Seafood Alfredo with Vegetable Noodles

Scallops and tilapia in white wine, garlic, leek, and basil

Combine:

Add vegetable ‘noodles’ to the veggies (mushrooms/asparagus/whatever you made) in the fry pan and cook for 2-4 minutes to heat through.

IMG 2199 300x231   Healthy Seafood Alfredo with Vegetable Noodles

Vegetable noodles in the pan

Serve noodles and veggies in a bowl, topped with seafood and white wine, and as much ‘alfredo’ sauce as desired.  Garnish with fresh basil.  DELICIOUS!

IMG 2203 300x225   Healthy Seafood Alfredo with Vegetable Noodles

Healthy seafood alfredo with vegetable noodles!

July 7, 2011
Food, Recipe

 
 

Sweet Potato-curried vegetables


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This post is more of a concept post than a recipe.
I make a lot of stir fries as I’m a big fan of one-pot meals.  I don’t necessarily mean you cook it in one pot only (though that would be ideal), but rather that everything in the meal is combined into one dish.  Not a main part with sides, etc.

The idea behind this post is that you can make a creamy curry-esque dish that is low fat, without the cream, by using something as simple as yams or sweet potatoes.

Ingredients:

  • Fennel
  • Green beans
  • Zucchini
  • Garlic, Ginger, Leek (the Trifecta of Awesomeness)
  • Sweet potatoes
  • Rosemary
  • Optional lentils
  • Curry seasonings: Curry powder, paprika, turmeric, salt, pepper, garam masala etc.
  • Hot sesame oil

Directions:

Saute the garlic, and leek in a wok with some hot sesame oil if you have it.  If not, use another oil for frying (grapeseed oil for instance).

sauteed vegetables 1 Copy 300x225   Sweet Potato curried vegetables

sauteed vegetables

Add your vegetables (any vegetables will do, it’s a stir fry/curry.  I used green beans, zucchini and fennel, because that’s what I had).
Add ginger and continue to saute, adding curry seasonings of your preference, until crispy but cooked.

 

In the meantime, boil  or use a pressure cooker to cook some sweet potatoes or yams, optionally adding a sprig of fresh rosemary for flavor.  In this instance I added some red lentils to the batch, but for some reason they turned out not to be red at all after cooking.  Not sure what happened.

IMG 1315 300x225   Sweet Potato curried vegetables

Boiled sweet potatoes and lentils with rosemary

Once soft, mash the potatoes / lentils into a creamy texture.

sweet potato mash 300x225   Sweet Potato curried vegetables

sweet potato mash

Combine the mash with the sauteed vegetables and serve.

The mashed yams are sweet and creamy in texture.  It’s just a twist on an everyday stir fry or curry recipe.   Yum!

sweet potato curried vegetables 300x225   Sweet Potato curried vegetables

sweet potato-curried vegetables

May 9, 2011
Food, Recipe