I’ve had huge success with the following 3 recipes. The soup is absolutely the easiest to make with respect to the compliments and recipe requests you will receive!
Caribbean Pumpkin Soup
Makes 4 servings (5 cups)
2/3 cup chopped onion
2/3 cup chopped red bell pepper
2 tsp minced garlic
1 tsp cumin
2-1/2 cups chicken broth
1 15-oz can pumpkin puree
1 15-oz can black beans, rinsed
1 15-oz can diced tomatoes, drained
salt and pepper to taste
(optional: cilantro and/or sour cream for garnish)
Sauté onion and bell pepper (either use nonstick spray or a little oil) till tender. Add garlic and cumin and cook another minute. Stir in everything else and bring to a boil. Reduce heat, cover, and simmer five minutes to blend flavors.
Moussaka
2 eggplant, peeled, ½” slices
6 C boiling water w/1 t salt
“Meat” Sauce
1 lb whatever (Dad uses potatoes.)
½ C chopped onion
1 garlic clove, crushed
1 can (or fresh) chopped tomatoes
½ C chopped parsley
1 t salt
1 t ground cinnamon
¼ t ground nutmeg
¼ t pepper
Bechamel Sauce
3 eggs
1 t salt
¼ C margarine
1/3 C flour
2 C milk
1 C grated parmesan
Directions:
Non-stick cooking spray/grease 8” sq. baking pan and set aside. Cook eggplant slices in boiling salted water (covered) until tender (about 5 min.) Drain well. In large skillet, cook “meat” over medium heat until brown, stirring occasionally. Add onion and garlic; cook 2 min. at medium heat. Drain any liquid and add remaining “meat” sauce ingredients. Cook uncovered, stirring occasionally, for 15-20 min. or until liquid evaporates. If mixture does not have a fairly strong aroma, sprinkle in a little more cinnamon. Meanwhile, prepare béchamel sauce. In a small bowl, beat eggs & salt; set aside. In medium sauce pan melt margarine over low heat. Add flour & cook, stirring, until smooth and bubbly. Gradually stir in milk and cook, stirring constantly, until thick and smooth. Gradually stir about 1/3 of sauce into eggs, then pour egg mixture all at once into sauce, stirring constantly to keep from lumping. Cook about 1 min.; remove from heat and stir in ¾ C cheese until melted & smooth. Preheat oven to 350.
Assembly:
Mix ¾ C béchamel sauce w/the “meat sauce.” Arrange half of the eggplant slices in pan. Spread “meat” mixture evenly over eggplant. Top with remaining eggplant. Pour on remaining béchamel sauce. Sprinkle on remaining cheese. Bake, uncovered, for 30 minutes or until ridges of béchamel sauce turn light brown. Slice into equal portions. Tastes best when made one or two days in advance and reheated.
Shepherd’s Pie (from Sundays at Moosewood Restaurant)
4 Large Servings
Tofu Layer
1 cake tofu, frozen, thawed, and shredded
1 large onion, chopped
2 T vegetable oil
¼ t thyme
½ t ground coriander seeds
Pinch of freshly ground black pepper
½ c walnuts, toasted and chopped
Juice of ½ lemon (about 1 T)
1-2 T tamari soy sauce to taste
Potato Layer
4 large potatoes, peeled and cubed
3 T butter or margarine
½ c milk
Salt to taste
Mushroom Gravy
2 T vegetable oil
½ lb. mushrooms, sliced
3 T tamari soy sauce
Pinch of freshly ground black pepper
1 ½ c hot potato water
2 T cornstarch dissolved in ½ c water
Start the freeze-thaw tofu procedure at least the day before.
For the tofu layer, sauté the chopped onions in the oil with the thyme, coriander, and black pepper until the onions are translucent. Stir in the walnuts and shredded tofu until heated through, and then stir in lemon juice and soy sauce. Remove from heat.
Boil potatoes until soft. Drain (don’t forget to save the water for the gravy!) Mash the potatoes with the butter and milk. Salt to taste.
For the gravy, heat the oil in a skillet and stir in the mushrooms, soy sauce and black pepper. Stir occasionally until mushrooms are tender. Add 1 ½ c of the potato water and bring to a boil. Slowly stir in cornstarch mixture and cook at a low boil, continuing to stir until the gravy is clear and thick.
Oil a 9” square casserole dish or use a 10” round cast-iron skillet. Layer the tofu mixture, then the mushroom gravy, and then the mashed potatoes. Dot the top with butter or margarine. Bake at 400 degrees for 15-20 minutes until the top becomes golden.
My notes:
I omit the tofu, butter and cooking oil (use a cooking spray) to take the calorie count way down. Calories will come down to 350 per serving.
