This healthy version of tom kha soup is vegetarian and flavored with Thai red curry paste. Instead of using fish sauce, we simmer dried shiitakes in vegetable broth to add an umami note.”
Ingredients
6 cups low-sodium vegetable broth, divided
¾ ounce dried shiitake mushrooms
1 tablespoon extra-virgin olive oil
1½ cups chopped onion
2 teaspoons grated fresh ginger
2 jalapeño peppers, minced
1½ tablespoons Thai red curry paste
1½ tablespoons reduced-sodium tamari
1½ teaspoons lime zest
¼ cup lime juice
½ teaspoon salt
2¼ cups coconut milk
12 ounces diced extra-firm tofu ( ½-inch)
3 ounces fresh oyster mushrooms or other wild mushrooms, chopped
4 cups chopped mature spinach (5 ounces)
Fresh cilantro for garnish
Directions
1Combine 1 cup broth and dried shiitakes in a small saucepan. Bring to a boil over medium-high heat. Cover, reduce heat to maintain a simmer and cook for 10 minutes. Strain the broth through a coffee filter (or a double layer of cheesecloth) to catch the grit, and squeeze the mushrooms to extract as much liquid as possible. Reserve the cooking liquid and chop the mushrooms.
2Meanwhile, heat oil in a large pot over medium-high heat. Add onion and cook, stirring frequently, until starting to brown, 2 to 4 minutes. Reduce heat to medium and continue cooking, stirring often, until the onion is soft, 3 to 5 minutes. Stir in the remaining 5 cups broth, scraping up any browned bits. Cover and bring to a boil over high heat. Add ginger, jalapeños, curry paste, tamari, lime zest and juice, salt and the reserved mushroom-cooking liquid. Cover and return to a boil.
3Reduce heat to medium and add coconut milk, tofu, fresh mushrooms and the soaked shiitakes; return to a simmer and cook, partially covered, until the mushrooms are tender, 3 to 5 minutes. Stir in spinach and cook until wilted, 2 to 3 minutes more. Serve garnished with cilantro, if desired.
You’ll need a pie pumpkin, not the carving kind, for this healthy soup recipe. Roasting the pumpkin brings out a sweet, almost smoky flavor and creates a soup with depth and character. Store-bought pepitas are a good topper, but the homemade glazed ones here are really special. Serve with a swirl of crème fraîche, sour cream or smoked olive oil, if desired.”
Ingredients
1 7-pound pie pumpkin or winter squash, peeled, seeded and cut into 1-inch pieces (about 18 cups; see Tip)
2 medium onions, thinly sliced
⅓ cup extra-virgin olive oil, plus 1 tablespoon, divided
4 tablespoons chopped fresh sage, divided
4 tablespoons chopped fresh thyme , divided
2¼ teaspoons kosher salt, divided
1 teaspoon ground pepper plus a pinch, divided
⅔ cup dry white wine
¾ cup pepitas
3 tablespoons maple syrup
8 cups low-sodium “no-chicken” broth
1 cup water
Directions
1Position racks in upper and lower thirds of oven; preheat to 450°F. Coat 2 large rimmed baking sheets with cooking spray.
2Toss pumpkin (or squash) and onions with ⅓ cup oil, 3 tablespoons each sage and thyme and 1 teaspoon each salt and pepper in a very large bowl (you may need to do this in 2 batches). Divide between the prepared baking sheets. Roast, stirring once halfway and switching the pans from top to bottom and back to front, until lightly browned and tender, 25 to 30 minutes. Remove from the oven and immediately add ⅓ cup wine to each pan, scraping up any browned bits.
3Meanwhile, heat the remaining 1 tablespoon oil in a small skillet over medium heat. Add pepitas, ¼ teaspoon salt and the remaining pinch of pepper; cook, stirring, until toasted, 2 to 4 minutes. Add maple syrup and cook, stirring, until well coated and lightly caramelized, 1 to 3 minutes more. Spread on a parchment-lined plate to cool.
4Transfer the vegetables and any accumulated juices to a large stockpot and add broth and water. Stir in the remaining 1 tablespoon each sage and thyme and 1 teaspoon salt. Cover and bring to a boil over high heat. Reduce heat, partially cover and simmer for 15 minutes.
5Puree the soup with an immersion blender or in batches in a regular blender. (Use caution when pureeing hot liquids.) Serve the soup topped with the glazed pepitas.
“Make use of your entire grill surface the next time you’re grilling chicken, fish, or pork. These vegetables are simple to prepare and cook on the grill alongside your main dish. They’re topped with a delicious herbed vinaigrette and make a wonderful low-calorie side dish.”
Ingredients
Herbed Vinaigrette
1 tablespoon olive oil
2 teaspoons cider vinegar
1 teaspoon chopped fresh parsley
¼ teaspoon chopped fresh thyme
¼ teaspoon chopped fresh rosemary
⅛ teaspoon salt
Dash ground pepper
Vegetable Salad
1 medium eggplant, cut crosswise into ½-inch-thick slices
1 medium onion, cut into ½-inch-thick wedges (see Tip)
2 green and/or red bell peppers, halved, stems, membranes, and seeds removed
6 large cremini mushrooms, stems removed
3 plum tomatoes, halved lengthwise
3 tablespoons olive oil
1 tablespoon cider vinegar
Fresh thyme (optional)
Directions
1For vinaigrette, whisk together olive oil, cider vinegar, parsley, thyme, rosemary, salt, and pepper; set aside.
2For vegetable salad, combine eggplant, onion wedges, bell peppers, mushrooms, and tomatoes in a very large bowl. Add olive oil and cider vinegar. Toss to coat vegetables.
3Place vegetables on rack of an uncovered grill directly over medium-hot coals. Grill for 3 minutes; turn vegetables. Grill for 3 to 4 minutes more or until vegetables are tender.
4To serve, cut each pepper half into 3 strips. Arrange vegetables on a platter. Drizzle with reserved vinaigrette. Serve warm or at room temperature. If desired, garnish with fresh thyme.
“Zesty radishes, tasty tomatoes and protein-rich chickpeas are a winning combination in this chilled salad recipe that’s great for packed lunches or a picnic.”
Ingredients
10 radishes, sliced
3 medium tomatoes, coarsely chopped
½ cup sliced scallions
¼ cup chopped red onion
1 (15 ounce) can chickpeas, rinsed and drained
2 tablespoons olive oil
1 tablespoon white-wine vinegar
1 teaspoon salad and vegetable seasoning mix with coriander and annatto (see Tip) or 1 teaspoon Homemade Spice Mix (see associated recipe)
8 cups torn mixed salad greens
Cracked black pepper (optional)
Directions
1Combine radishes, tomatoes, scallion, and chopped onion in a large bowl. Stir in chickpeas.
2Whisk together olive oil, vinegar, and seasoning mix in a small bowl. Pour dressing over bean mixture; toss gently to coat. Cover and chill for 1 to 24 hours.
3To serve, toss salad greens with bean mixture. If desired, sprinkle with black pepper.
“In summer, when your garden is producing lots of fresh vegetables and herbs, whip up this fresh and healthy salad. Crisp-tender corn and beans, crunchy cucumber, and sweet cherry tomatoes are combined in a heavenly basil vinaigrette, resulting in a gorgeous and delicious side that works well with any main dish.”
Ingredients
½ cup packed fresh basil leaves
1 tablespoon sugar (see Tip)
¼ teaspoon salt
3 tablespoons white-wine vinegar
1 teaspoon Dijon mustard
3 tablespoons olive oil
4 ears corn, husks and silks removed
1 cup fresh green beans, trimmed (if desired) and halved
1¼ cups chopped cucumber (1 small)
1 cup cherry tomatoes, halved
½ cup chopped red bell pepper (1 small)
6 tablespoons thinly sliced scallions (3)
Directions
1For vinaigrette, combine basil, sugar, and salt in a food processor. Cover and process until the basil is finely chopped, stopping to scrape down sides as necessary. Add vinegar and mustard; cover and process until combined. With the processor running, slowly add oil in a steady stream until mixture is smooth.
2Cut corn kernels from cobs; discard the cobs. Cook the corn and green beans in a large saucepan in a large amount of boiling water about 5 minutes or until crisp-tender; drain. Rinse with cold water to cool; drain again.
3Combine the corn and beans, cucumber, tomatoes, bell pepper, and scallions in a large bowl. Pour the vinaigrette over the vegetables; toss to coat. Let stand at room temperature 30 minutes before serving.
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