Okra Eggplant Stew

The journey to enjoying my favorite southern foods continues, although I did do something a little different than you may expect.  At the farmers market today, one of the vendors had beautiful small okras.  I also had an eggplant that I needed to use and about 5 tomatoes to use up from my last CSA pickup (two weeks ago!).  So, I decided on stewed okra with eggplant.  Simple, quick and delicious!

Stewed Okra and Eggplant
Adapted from: http://eatingappalachia.com/2010/10/07/stewed-eggplant-okra/

• 1 Tbsp extra virgin olive oil
• 1 medium candy onion*, diced
• 3 cloves garlic*, minced
• 1 medium eggplant, diced into 1/2" pieces
• 1 pint small okra**, washed and tops removed
• 5 small tomatoes*, diced
• 1 1/2 tsp smoked paprika
• salt & pepper, to taste
• water, as needed

 In a deep skillet, heat olive oil over medium heat.  Add onions and saute for 4-7 minutes or until onions are translucent.  Add the garlic and saute another minute until fragrent.  Add smoked paprika and cook another 30 seconds, then deglaze with a splash of water (you could use white wine or chicken stock here for added flavor).

Add the eggplant, okra and tomatoes.  Stir to mix well and reduce heat to medium-low.  Cover and simmer for 20-30 minutes or until eggplant and okra are soft.  Check frequently and add more water (or wine or stock) if necessary.  Check seasoning and add salt and pepper if needed.

*CSA Ingredients
**Farmers market ingredients

Beef, White Bean, Quinoa Stew

After a couple weeks in India, I had a taste for beef.  I had bought a pound of stew beef from Jack's before leaving for India and put it in my freezer.  I wasn't quite in the mood for traditional stew, so I looked around for other ideas.  I ran across a recipe for Beef and White Bean Stew but decided that I needed some additional protein and carbs in the recipe, so I added some quinoa.  It turned out to be a very nice, comforting stew.

Beef, White Bean and Quinoa Stew

• 1 lb Stew Beef
• 1 med onion, chopped
• 2 carrots, sliced
• 1 28-oz can petite diced tomatoes
• 2 15-oz cans cannellini beans, drained and rinsed
• 2 cups sweet corn
• 3 cloves garlic
• 1 1/2 cups beef stock
• 2 tsp dried basil
• 1/2 tsp dried thyme
• 1/4 tsp red pepper flakes
• salt & pepper to taste
• 1 cup dried quinoa (I used a mix of red and white)
• 2 cups water

Place all ingredients, except quinoa and water into bowl of slow cooker.  Cook, covered, for 4 hours on HIGH.  While the stew is cooking, boil water.  Add quinoa, stir and then cook, covered, for 15 minutes or until water is absorbed.  Season slightly with salt (but remember that you have seasoned the stew as well).  Stir quinoa into stew and cook for 15-20 minutes for flavors to combine.

Eggplant

We actually seem to have gotten more eggplant this year than last.  If you have followed my blog, you know that I love ratatouille, however, because of my dietary needs due to gastric surgery, that is no longer a dish that I can enjoy as an entree.  So I have been trying to find ways to use eggplant in dishes that are higher in protein and more appropriate for my dietary needs.

As I was perusing eggplant recipes, there seemed to be a theme of tomato based eggplant stew recipes.  Many with beef, a couple just vegetarian, and even a couple that had chickpeas in them.  The one combination that I DO like is eggplant and lamb.  I have loved moussaka since I was a child, but that type of casserole seems to be difficult for me these days.  However, I did have some ground lamb in my refrigerator and decided to take all of the eggplant stew recipe ideas, but use lamb and garbanzo beans for my protein.  I am happy to say that I was able to share this lovely stew with my mom who had come to visit for the night.  It was kind of neat to have the stew fresh with crostata and boursin cheese on the side and then to be able to send some of the stew home with her so Dad could enjoy some too.  The recipe that became the base of the stew will be referenced below:

Eggplant Stew with Lamb and Garbanzo Beans
Adapted from: http://teriskitchen.com/soups/eggplant-b.html

• About 2 tablespoons olive oil
• 1 large onion*, chopped
• 1 red pepper*, chopped
• 2 medium rainbow carrots*, chopped
• 8 oz button mushrooms, coarsely chopped
• 4 large garlic cloves*, minced
• 2 medium eggplants* 1/2" dice (I used one purple and one white)
• 2 cans (28-oz) whole tomatoes in juice, hand-crushed
• 1 can (28-ounces) crushed tomatoes
• 2 cups homemade chicken stock*
• 1 cup water
• 1 tablespoon dried marjoram leaves
• 1 tablespoon dried basil leaves
• 1 tsp fresh thyme leaves
• 1 lb ground lamb, sauteed
• 1 (15-oz) can garbanzo beans, drained and rinsed
• Freshly grated Romano cheese

Heat oil in a large Dutch oven over medium-high heat.  Add onion, pepper and carrots, stir and cook until soft, about 5 minutes.  Add mushrooms and garlic, toss and cook about 2 minutes.  Add eggplant, tomatoes, stock, water and spices.  Heat to a boil, then reduce heat to a simmer.  Saute lamb in a skillet, drain and add to the stew.  Rinse and drain the garbanzo beans and add to the stew.  Cover and cook about 30 minutes, or until eggplant is cooked through.  Adjust seasoning as needed.  Serve with fresh Romano cheese.

*CSA ingredients

More Squash and Greens

Since it is fall, we are receiving a lot of winter sqash and late greens.  In graduate school, each lab I've worked in has been full of people from other countries.  In our collaborators lab, there is a lab tech from Africa.  Between his meals and the meals of OUR lab tech from Peru, I am constantly trying to figure out exactly what types of spices are used in their food.  I have been intrigued with African cooking since living in Ann Arbor where there are two Etheopian restaurants there.  Today I ran across a recipe for North African Squash Stew and decided to give it a try.  According to the recipe, you could serve this over couscous, although my friends tend to put their stews over rice. 

North African Squash Stew
Adapted from http://www.cookingclub.com/Recipes/articleType/ArticleView/articleId/7888/North-African-Squash-Stew

• 2 teaspoons olive oil
• 3 small onions, cut into thin wedges*
• 3 medium garlic cloves, minced*
• 3/4 teaspoon ground ginger
• 3/4 teaspoon turmeric
• 2 (14 1/2-oz.) cans reduced-sodium chicken or vegetable broth
• 1 (2-lb.) butternut squash, seeded, peeled, cut into 3/4-inch cubes (5 cups)*
• 1 (15-oz.) can garbanzo beans, drained, rinsed
• 1 cinnamon stick
• Pinch saffron threads, crushed
• 1 (14.5-oz.) can diced tomatoes, undrained (I used Rotel)
• 1 (12-oz.) bunch Spinach, stems removed and discarded, cut into 1/2-inch slices (6 cups)*
• 1/2 cup raisins (optional)
• 1/4 teaspoon freshly ground pepper

1. In Dutch oven or large pot, heat oil over medium heat until hot. Add onion; cook 3 to 5 minutes or until softened and lightly browned, stirring frequently. Add garlic, ginger and turmeric; cook, stirring constantly, 30 seconds. Add broth, squash, garbanzo beans, cinnamon stick and saffron; bring to a simmer. Reduce heat to low; cover and simmer 8 minutes or until squash is almost tender.

2. Stir in tomatoes, Swiss chard and raisins. Increase heat to medium; cover and cook 10 to 15 minutes or until squash and Swiss chard are tender, stirring occasionally. Discard cinnamon stick. Sprinkle with pepper.

8 (1 1/4-cup) servings

PER SERVING: 195 calories, 3 g total fat (.5 g saturated fat), 8 g protein, 37.5 g carbohydrate, 0 mg cholesterol, 430 mg sodium, 7 g fiber

 

*CSA ingredients

 

Ratatouille variations!

We received zucchini and tomatoes in our share this week and it's the beginning of summer.....so, it's time for ratatouille!  While I was out running errands this weekend, I stopped and picked up 2 small eggplant.  Combining that with the zucchini, tomatoes, some onion and peppers, I made ratatouille!  I chose to do a roasted version this time, but I am going to post the recipe I use most often as well.

Roasted Ratatouille

• 2 small eggplant
• 1 med zucchini*
• 2 med tomatoes*
• 1 cup mixed sweet peppers
• 1 lg onion
• 3 cloves garlic
• 2 Tbsp olive oil
• salt & pepper
• 1 1/2 Tbsp lemon juice

Preheat oven to 450F.  Dice tomatoes, eggplant, zucchini and peppers; set aside.  Mince garlic and place in a medium bowl.  Place eggplant, zucchini, peppers and onions into prepared jelly roll pan (or 13X9X2" baking pan).  Mix garlic with oil and salt and pepper.  Drizzle over vegetables; roast at 450 for 20-25 minutes, stirring once.  Add tomatoes and lemon juice and mix well.  Continue roasting 10-15 minutes until tomatoes are soft and their juice has begun to run.  Serve over fresh foccocia or whole grain pasta.  For a meal, add chicken or shrimp.

Stovetop Ratatouille

• 4 Tbsp extra virgin olive oil, split
• 1 lg globe eggplant
• 1 sm zucchini*
• 1 sm yellow squash
• 2 med tomatoes*
• 1 lg onion
• 3 cloves garlic
• 1 8-oz can tomato sauce
• 2 sweet bell peppers (I prefer red and yellow)
• Salt & Pepper to taste

Thinly slice onion. Mince garlic.  Cut eggplant into a 1/2 inch dice.  Cut zucchini and yellow squash in half longwise; thinly slice both.  Cut tomatoes into thin wedges (approx 8 per tomato).  In a large Dutch oven, heat oil over medium heat.  Add onions and peppers and saute until just transleucent.  Add garlic and continue sauteeing until fragrent.  Add eggplant and drizzle with more oil; cook stirring until eggplant is about 3/4 cooked.  Add zucchini and yellow squash and cook until squash is about 1/2 done.  Add tomatoes, tomato sauce and salt and pepper to taste.  Bring to a boil; lower to a simmer and cook, covered, for 30-40 minutes, stirring frequently, until vegetables are done.  Serve as sauce over whole grain pasta or as a stew.