Jenn’s Cook Book

Interesting story about this recipe: during one of my visits to the doctor’s office, I spotted a great recipe for Vegetable Couscous Pilaf in Food & Wine magazine while in the waiting room. I figured I would find it online afterwards, but after trolling Food & Wine’s website as well as countless Google searches, I finally gave up my quest. Fortunately (or not, depending on your view of the situation), I returned to the doctor’s office two weeks later and hunted down the magazine. I was in the middle of hand copying the magazine when the doctor interrupted me and tore out the pages. What a nice guy!

While I did make some minor adjustments, the recipe was excellent. The spice combination of cumin, paprika, and caraway seed gave the dish a subtle, exotic seasoning complimented by hearty carrots, parsnips, and fresh zucchini. This couscous is flavored with spinach and sun-dried tomatoes, which adds to the overall flavor. It is not quite an all-in-one meal, but a simple side of eggplant, mushrooms, or meat would create a balanced dinner.

Above: Sauteed veggies simmer in a stockpot. 

Moroccan Vegetable Couscous
adapted from Food & Wine

1/4 cup olive oil
1 medium parsnip, peeled and finely sliced
1 medium carrot, finely sliced
2 medium zucchini, quartered lengthwise and cut into 1-inch pieces
1 medium onion, diced
1 garlic clove, minced
salt and pepper
1 1/2 tsp cumin
1/2 tsp smoked paprika
1/4 tsp caraway seeds
1 1/2 cups couscous
2 cups low-sodium chicken or vegetable stock
1 cup golden raisins

Heat oil in a large stockpot or deep skillet. Over high heat, saute parsnip and carrot until almost tender, about 5 minutes. Add zucchini, onion, and garlic. Season with salt and pepper. Saute an additional 5 minutes, until vegetables begin to brown slightly.

Add cumin, paprika, and caraway. Saute until fragrant, 1-2 minutes. Add couscous and cook, stirring frequently, until toasted, about 2 minutes. Stir in chicken stock, then cover pot and remove from heat. Let stand 5 minutes, or until liquid is absorbed. Fluff couscous with a fork and stir in golden raisins just before serving.

Above: Just after fluffing the couscous.

Economically Friendly: Fresh veggies are always inexpensive, along with onions and garlic. Things like chicken stock, couscous, and golden raisins are pantry staples for me and can often be found on sale. The spices in this recipe are fairly common, caraway seed is not something I normally use but is in the spice rack. At only 1/4 teaspoon, it could be omitted without sacrificing too much flavor. Fennel seed or anise seed would be adequate substitutions.

Environmentally Responsible: Root vegetables are typically considered “all season” even though they peak in autumn, as they keep for longer than most produce. Zucchini can be purchased locally in most areas this time of year as well. A dish like this also makes meat a “side” item rather than the main attraction.

Excellently Healthy:Vegetables, spices, and couscous are great for balancing a diet. Keep the rest of the meal in check and this is a very healthy (and delicious) dish.

One of the most popular recipes on the website is Moroccan Chicken Couscous, which I made last summer with a bounty of vegetables from the Farmer’s Market. The one thing I did not like about the dish is that the spices were very subtle, and the amounts probably needed to be increased for more flavor.

While searching for recipe ideas for Veganomics, I came across a recipe from Cooking Light magazine with tons of vegetables and spices with couscous, and decided to try it. I made several modifications to accommodate what I had on hand, and you could use just about any vegetables you like in this recipe. Chick peas would be a great substitution for the mushrooms, zucchini would also be excellent.

I did not peel the eggplant, though you certainly could if you find the skin too tough. Look for an eggplant with smooth, unblemished skin that weights about 1 pound. Larger eggplant can be bitter and have more seeds. The couscous I used is particularly flavorful: tricolor with sun-dried tomato and spinach flavors.

Vegetables simmering before addition of couscous:

Moroccan Eggplant with Couscous
adapted from Cooking Light

2 tsp curry powder
2 tsp cumin
1 tsp cinnamon
1/2 tsp salt
1/2 tsp pepper
pinch of saffron threads (substitute turmeric if not available)
2 tbsp olive oil
1 large eggplant, about 1 lb, cut into 1/2 inch pieces
1/2 lb sliced mushrooms
2 cans diced tomatoes (14.5 oz each), undrained
1 cup chopped carrots
1 cup chopped cabbage
1 medium onion, chopped
2 garlic cloves, minced
2 tbsp fresh ginger, minced
1 cup orange juice
2 cups low-sodium chicken or vegetable stock
2 cups uncooked couscous

Preheat oven to 350F

Combine first 5 ingredients in a small bowl.  

Heat oil in an ovenproof Dutch oven over medium-high heat. Add onions, mushrooms, garlic, and ginger, saute 2-3 minutes. Add spice mixture, eggplant, tomatoes with juice, carrots and cabbage; saute 3 minutes.

Add orange juice and chicken stock; bring to a boil. Reduce heat and simmer 2 minutes. Remove from heat and stir in couscous. Cover and bake at 350° for 15-20 minutes.

Let stand 5 minutes before serving.

Recipe Summary:

Economically Friendly: The eggplant, which is often substituted for meat in dishes, was $0.99 per pound. Ground beef, however, was originally priced $4.39 per pound, and on sale was only reduced to $3.59 per pound. Pantry staples like canned tomatoes, chicken stock, garlic and onion didn’t break the bank either.

NOTE: Saffron is crazy-expensive, but I bought it months ago and haven’t used it, so I felt this was an appropriate time to get my money’s worth. Turmeric is a reasonably price substitution, and sometimes referred to as “the poor man’s saffron.”

Ecologically Responsible: Aside from avoiding the use of meat, this recipe can be adjusted to accommodate the vegetables currently in season. It is also an all-in-one meal, which reduces energy needs for cooking and the amount of dishes to be cleaned.

Excellently Healthy: Loaded with tons of veggies, plus spices for flavor, a generous 2 cup serving has approximately 300 calories. Adding chick peas would give it a boost of protein. Garlic, ginger, and cinnamon have all sorts of proven health benefits. I found this dish to be surprisingly filling and satisfying.

When I made the Apples Roasted with Root Vegetables, there was enough to feed a small army! I still had half of it left in the refrigerator, and decided to turn it into soup! You could either follow the original recipe and reserve half, or follow the recipe below if you just want to make the soup.

Here is the recipe, halved:

1 1/2 cups tart apples, cored and cut into wedges
1 cup carrots, peeled, cut into 3/4 inch thick rounds
1/2 medium onion, cut into wedges
1/2 lb small red skin potatoes, cut into quarters
1 large sweet potatoes, cut into 3/4 inch cubes
1 cups parsnips, peeled, cut into 3/4 inch chunks 
2 tbsp olive oil
1/4 tsp dried thyme or 1/2 tsp fresh chopped thyme
1/4 tsp salt

For soup, add:
2 tsp minced garlic
4-5 cups water or chicken stock
1/4 tsp nutmeg
pinch of red pepper

Preheat oven to 425F

Combine apples, carrots, onion, red skin potatoes, sweet potatoes, and parsnips in a large bowl. Drizzle with olive oil, thyme,  and salt. Toss to coat and spread vegetables evenly on a large baking sheet coated with cooking spray. Bake 20-25 minutes, or until vegetables are tender and beginning to caramelize. 

Saute garlic over medium heat in a large saucepan for 1-2 minutes, until fragrant. Add 4 cups chicken stock or water, plus nutmeg and red pepper. Bring to a boil.

Add reserved vegetables. Simmer until the vegetables are warm (if using leftovers). Blend in batches, filling the blender halfway each time. Combine batches in a clean pot and add additional water or stock if too thick. Top with fresh ground black pepper.   

Shown below, garnished with a cinnamon stick:

Based on a tasty Fall recipe from www.MichiganApples.com, this dish combines tart apples with onions, potatoes, carrots and parsnips with light seasoning. The original recipe called for all of the apples and vegetables to be peeled, but I feel that peeling vegetables is a bit of a waste. I did peel the carrots and parsnips, but I wasn’t meticulous about it - a little bit of peel isn’t going to hurt anything. The recipe makes about 8 servings, so it can easily be halved if that is too much food.

3 cups tart apples, cored and cut into wedges
2 cups carrots, peeled, cut into 3/4 inch thick rounds
1 medium onion, cut into wedges
1 lb small red skin potatoes, cut into quarters
2 large sweet potatoes, cut into 3/4 inch cubes
2 cups parsnips, peeled, cut into 3/4 inch chunks 
2 tbsp olive oil
1/2 tsp dried thyme or 1 tsp fresh chopped thyme
1/4 tsp salt
1/8 tsp pepper 

Preheat oven to 425F

Combine apples, carrots, onion, red skin potatoes, sweet potatoes, and parsnips in a large bowl. Drizzle with olive oil, thyme, salt and pepper. Toss to coat and spread vegetables evenly on a large baking sheet coated with cooking spray. Bake 20-25 minutes, or until vegetables are tender and beginning to caramelize. Remove from oven and serve.   

Root vegetables on a baking sheet:

Bake and serve:

Here is Turmeric-mania Recipe #6! This comes from Everyday Food: Great Food Fast and uses fresh carrots and chicken broth to make a sweet, spicy, and rich soup (no cream or milk required). Because the recipe makes such a large batch of soup, I froze half of it to save for the first snowfall, which here in Michigan could be next week, next month, or next new year. Appropriately enough, this soup is featured in the Winter section of the book, but is great for a chilly Autumn evening as well. Like Curried Zucchini Soup, this can also be chilled and served cold.

2 tbsp butter
1 cup chopped onion
1 tsp curry powder
2 tsp salt
1/4 tsp pepper
2 cans (14.5 oz each) chicken broth (about 3 1/3 cups)
2 lbs carrots, peeled and cut into 1-inch chunks
1 to 2 tbsp fresh lemon juice
2 tbsp coarsely chopped fresh cilantro, for garnish (optional)

Melt butter in a Dutch oven or large saucepan over medium heat. Add onion, curry powder, salt, and pepper. Cook, stirring occasionally, until the onion is soft, about 5 minutes.

Add the broth, carrots, and 3 cups water and bring to a boil. Reduce the heat, cover, and simmer until the carrots are tender, about 20 minutes.

In a blender, puree the soup in batches until smooth. Hot liquids will expand when blended, so be careful not to fill the jar of the blender more than halfway. To prevent the liquid from spattering, allow the heat to escape by removing the cap from the hold in the lid and cover the lid with a dish towel when blending.

Transfer the pureed soup to a clean saucepan. Add more water or chicken broth to thin to desired consistency. Reheat over low, if necessary. Stir in lemon juice. Serve garnished with cilantro, if desired.

Saute onions in butter:

Add carrots and simmer:

Puree and serve, here topped with fresh ground pepper:

Here is Turmeric-mania Recipe #2, from Everyday Food: Great Food Fast. This recipe comes from the winter section of the book, but uses produce that is in season and available at Farmer’s Markets right now. Next time, I would use 4 bone-in chicken breasts instead of 8 bone-in chicken thighs. The spice combination is intriguing, cinnamon mixes with turmeric, ginger, and chili powder to create a sweet-spicy taste, but the real flavor comes from the broth, where all of the vegetables and chicken have been simmering.

8 bone-in, skinless chicken thighs (about 2 1/2 lbs)
3 carrots, cut into 1 1/2 inch chunks
3 onions, thinly sliced
1 can (14.5 oz) whole tomatoes, drained
1 can (15.5 oz) chickpeas, drained and rinsed
1 can (14.5 oz) reduced-sodium chicken broth
3/4 cup water
1 tsp salt
1/2 tsp ground ginger
1/4 tsp turmeric
1/4 tsp cinnamon
1/8 tsp chili powder 
1/8 tsp pepper
2 medium or 1 large zucchini (about 1 lb), halved crosswise and quartered lengthwise
couscous, for serving

In a Dutch oven (or other 5-quart pot with a tight-fitting lid), combine all ingredients except zucchini and couscous. Break up tomatoes with a spoon.

Bring to a simmer over medium to medium-high heat. Cover and cook for 15 minutes. Add zucchini and cook until the chicken is cooked through yet still tender, about 15 minutes more.

Divide couscous evenly among 4 bowls or plates. Spoon the chicken, vegetables, and broth on top. Serve immediately.

Combine ingredients in a large pot:

Add zucchini to simmering pot:

Serve with couscous:

The couscous I used is a tri-color mixture of regular, tomato, and spinach flavored couscous. Plain couscous would work fine.

Original title: Bok Choy, Carrot, and Apple Slaw from the book Everyday Food: Great Food Fast.  This is a quick and easy side dish on a hot summer day. My cutting skills aren’t the greatest, so my salad wasn’t as uniform as the one pictured in the recipe, but it still tastes good. Try using toasted sesame seed oil instead of vegetable oil for Asian-style flavor.

1 lb baby bok choy (4 to 6 heads), halved lengthwise
1 apple, peeled and cut into matchsticks
2 large carrots, shredded
3 tbsp fresh lemon juice
1 tbsp vegetable oil
1 tsp finely grated peeled ginger
salt and pepper, to taste

Rinse bok choy under cold water to remove grit. Cut crosswise into thin strips and place in a large colander. Sprinkle with 1 tsp salt. Toss to coat. Top with a heavy plate that fits inside colander and weight with skillet or another heavy object. Set in sink to drain.

In a large bowl, mix apple, carrots, lemon juice, oil, and ginger. Add bok choy, season with salt and pepper as desired.

Tip: to easily grate ginger, freeze prior to using. Also, toss apples in 1 tbsp lemon juice prior to mixing all items together to prevent browning. Toss remaining 2 tbsp with the rest of the ingredients.
 

Here is a quick and easy side dish from Simple & Delicious Magazine.

1 bag frozen vegetables (carrots, cauliflower, and broccoli), thawed
1 tbsp olive oil
1 tsp minced garlic
1 tsp italian seasoning
1 lemon, cut into wedges (optional)
aluminum foil

Preheat oven to 350F

Combine vegetables with oil, garlic and italian seasoning in a large bowl and mix well.

Using two sheets of aluminum foil (approx 12×14 in each), fold vegetables into a pouch. Add lemon wedges if desired.

Bake on a cookie sheet for 15 minutes or until vegetables are crisp-tender.

Shredded Carrot and Orange Soup (see posting below) is a recipe I created by using a combination of other recipes and using my own preferences. It is still a work-in-progress, and here are some of the suggestions I received:

“Carrots are a little dense, maybe use less.”
I’ll probably adjust the recipe to read 5-6 carrots instead of 7-8. I also kept my soup thick, so maybe add more broth. I used just under 6 cups the first time I made it.

“More garlic, less thyme.”
I agree more garlic, probably 1 or 2 more cloves (totaling 1 1/2 to 2 tsp), but I felt the thyme was just right. Maybe more garlic will help.

“More pepper.”
I used a little under 1/8 tsp of pepper, I would increase that to a round 1/8 tsp or a 1/4 tsp. I may also add some crushed red pepper flakes for a little heat to balance out the sweet of the orange.

In the cookbook Million Menus, there is a recipe for Carrot and Orange soup. It calls for grated carrots, potatoes, onion and orange juice to be fed to a food processor or blender. I tried this and didn’t really care for the consistency of the soup (think baby food). In my version, I’ve added a few more ingredients and made it a broth-based soup.

6 to 8 cups chicken or vegetable broth
1/2 cup (1 stick) butter
2 to 3 small sweet onions, grated
16 oz (2 pkg) sliced or quartered mushrooms
2 garlic cloves, minced (1 tsp)
1 large baking potato, peeled and grated
7 to 8 (1 1/2 lbs) carrots, grated
4 to 5 ribs celery, chopped or diced
1 large orange, zested and halved
several springs fresh thyme, leaves removed
salt and pepper

Pour broth into a medium saucepan over low heat. Melt butter in a large, heavy duty saucepan over medium heat. Add mushrooms, onion and garlic and saute until mushrooms are tender, about 7-10 minutes. Salt to taste, about 1/4 tsp.

Add potato, carrot and celery. Stir well to incorporate mushroom mixture. Stirring constantly, cook for 5 minutes or until vegetables are heated through.

Add enough broth to cover vegetables. Cover and simmer for 10 minutes, stirring occasionally. Return pan with broth to low heat.

Add the zest of 1 large orange and leaves from thyme, about 1 tbsp each. Squeeze in juice from orange. Add more broth until soup reaches desired thickness. Let soup simmer for about 3 minutes. Add pepper to taste, 1/8 to 1/4 tsp.

Remove from heat and let soup sit covered for 5 minutes. Skim off any film that floats to the top. Serve warm with crusty bread and sliced cheese.

Preparation Suggestions:

Dice, chop, grate or slice your veggies anyway you want, the above are just my suggestions. You can also add any other veggies you might like in your soup.

Go vegetarian by using vegetable broth and olive oil instead of butter. Cut calories by using a butter substitute such as I Can’t Believe Its Not Butter Light.

Use fresh ingredients, not pre-cut varieties.