Tag: Vegetarian

Mediterranean Style Green Bean Stew Recipes at My Table

Mediterranean Style Green Bean Stew

Mediterranean Style Green Bean Stew

Mediterranean Style Green Bean Stew is my go-to when I want to start a healthy lifestyle again.  We have had a lot of company and many barbecues; it’s time to go back to my roots.  This stew is one that my grandmother made in many different ways on many different days.   I mostly use Italian flat beans for this, but today I got back from visiting my grandson and I am eating what I have in the refrigerator before I hit the road again.  I used Italian flat beans at my daughter’s house and we made a risotto; the pictures are also here.  This recipe is very versatile and you can adapt it using whatever is in your pantry.

After watching and participating in the tomato canning process with mom, I decided to can my own tomatoes.  There were a few bruised one, and I am using them with olive oil and onion for my flavour base for this stew today.  These were all foods that my nonna had in her kitchen.

Green beans are very healthy.  Did you know that they contain protein?  Proteins are essential for a healthy immune system.  One cup of green beans has about 2 g of protein: they are also heart healthy and contain fibre.  They are considered one of the world’s healthiest foods:  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=134

Roughly chop some tomatoes and onions.  With some olive oil and spices, this makes a great flavour base.

Mediterranean Style Green Bean Stew Recipes at My Table

Snap the beans into small pieces and dice the potatoes.

The tomatoes and onions go into a pot over medium heat and start to carmelize.

Now in go the potatoes, they will give the soup some structure.

The liquid goes in and then the beans.  Simmer on medium low for about 30 minutes.

After 30 minutes add the can of beans of your choice and simmer for another 10 minutes.  At this point you can add one cup of rice or pasta directly into the pot.  Allow 15 minutes for the rice to cook and pasta according to your taste preferences.  Do not cover if you are adding pasta or rice and stir frequently.

Today I am eating mine as is with some fresh bread.

Mediterranean Style Green Bean Stew Recipes at My Table

Mediterranean Style Green Bean Stew Recipes at My Table
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Mediterranean Style Green Bean Stew

My go-to easy and flexible vegetarian recipe.  

Course Main Course
Cuisine Home Cooking in Canada, Italian
Keyword Mediterranean Style Green Bean Stew
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings 6
Author Renata Solski

Ingredients

  • 1 lb green beans
  • 2 roma tomatoes or a small can diced tomatoes
  • 3 medium potatoes diced
  • 1 medium onion diced
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp red pepper flakes optional
  • 1 tsp Italian seasoning
  • 1/2 tsp oregano

Instructions

  1.  In a medium sized pot put in olive, onion, garlic, pepper flakes, oregano and simmer until onions are pale, but not carmelized.

    Add in potatoes and let potatoes brown a bit.

    Now add in tomatoes and simmer for about 5 minutes.

    Now add green beans and four cups of water. 

    Cover the pot and let it simmer until it thickens and the beans and potatoes soften. About 30 minutes.

    Add your can of beans and pasta or rice at this time. 

    Cook uncovered and stir frequently for pasta or rice.

    Rice takes about 15 minutes.  

    Cook pasta according to your taste preference.  

    Salt and pepper to taste.

Recipe Notes

This recipe is versatile and you can add personal preferences.

Add a can of your favourite beans to this.

Once cooked add a cup of rice and make a quick and delicious risotto. 

 

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Vegetable Balls Recipes at my table

Vegetable Balls

Vegetable Balls

Vegetable Balls are for all my vegetarian friends.  I love vegetables and cook more and more with them.  Vegetables are a major part of a Mediterranean diet.  I want to have the feel of a meatball, but a healthier dish.

There are benefits to eating less meat:  https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/meatless-meals/art-20048193

Before Meat

Both sets of my grandparents grew up in very poor regions of Italy.  They had to make the best of what the land offered.  My nonna Marietta was my dad’s mom and she could make a bread ball immersed in sauce taste like the best meatball.  Marietta was a strong woman with a heart of gold; she was a sock maker and you would find her working into the early morning making socks.

My favourite memories of Marietta are from when I visited Sicily in 1975.  They still lived in the original house with a large fountain in the middle of an attic type kitchen.  The smell of fresh tomatoes cooking always permeated the house.  She worked all day, but in the evening she dressed up with her best jewellery, shoes and dress for her passeggiata.  My nonno Francesco took her by the arm and it was as if every night was their first date.

Vegetable Balls is a version of my nonna Marietta’s recipe.  Hers was bread- based whereas, I add vegetables.  This is a great way to sneak in all the vegetables for your family.  My grandson eats a variety of vegetable, but lately he is getting fussy; however, he eats anything in pasta sauce.

The vegetables for this dish ready.

Dry Ingredients.

I use a food processor to chop all the vegetables.

All the vegetables ready to meet the dry ingredients.

Add all the dry ingredients and the eggs.

Use and ice cream scoop to form balls.

Put the balls on a pan lined with parchment paper and brush with some canola oil.

Quick peek in the oven; I can’t wait.

They are out of the oven.

Vegetable Balls Plated.

Vegetable Balls Recipes at my table
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Vegetable Balls

Course Main Course
Cuisine Home Cooking in Canada, Italian
Prep Time 30 minutes
Cook Time 33 minutes
Total Time 1 hour 3 minutes
Servings 6
Author Renata Solski

Ingredients

  • 3 small zucchini
  • 2 medium potatoes
  • 3 small carrots
  • 1 medium onion
  • 2 cloves garlic
  • 10 fresh basil leaves
  • 2 eggs
  • 1 cup breadcrumbs
  • 1/2 cup parmesan cheese grated
  • 1 tsp salt
  • freshly ground pepper to taste
  • 1/2 tsp nutmeg
  • 1 tbsp each of bread crumbs and parmesan mixed
  • cooking spray

Instructions

  1. Process the zucchini, potatoes, carrots, onion, garlic and basil in a food processor.  Coarsely grind the vegetables until they resemble oatmeal.

    Add the eggs, bread crumbs, parmesan, salt, pepper and nutmeg to the grated vegetables.

    Mix by hand like you would meatballs.

    Preheat oven to 400 F.

    Line a cookie sheet with parchment paper.

    Brush parchment with canola oil.

    Scoop out mixture with an ice cream scoop. 

    Mix the 1 tbsp each of bread crumbs and parmesan.

    Sprinkle over vegetable balls.

    Spray with a cooking spray before putting in oven.

    Cook at 400 F for 30 minutes.  

    Broil on low for 3 minutes.

    See recipe notes for plating.  




Recipe Notes

These vegetable balls are nice hot or cold.

Serve hot over polenta or white beans cooked in tomato sauce.

Serve cold with your favourite dip.  I like plain yogurt with a little lemon zest and basil.  

I used a large ice cream scoop.  If yours is smaller, adjust cooking time to 20 minutes. 

 

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All in one pan meal: recipes at my table

Sheet Pan Chicken and Vegetables

Sheet Pan Chicken and vegetables

Sheet Pan Chicken and Vegetables is a meal all in one pan and easy to prepare.  Sometimes we need to make a quick, but healthy meal.  My nonna was one who could whip up a meal in minutes  She always had a lot of fresh vegetables on hand that became the centre of the dish. Potatoes are a  staple in an Italian kitchen; after pasta they are a favourite. I love them roasted and this dish brings out their flavour with some simple spices.

Remembering Stories about Chickens

There are more stories about chickens growing up as an immigrant.  One day the chicken farmer delivered two chickens to our house on Alexandra St. in Sault Ste. Marie, but he had a surprise.  In a crate he had two baby chicks.  They were the cutest thing we had ever seen; one was for my brother and one for me.  We had an old porch at the back of the house with a crawl space, and it was our job to take care of them.   The chicks lived there cared for by my brother Rollie and me.

We fed and nurtured them and they were our pets; we chased them around the yard.  I think we even tried to make a leash for them.  One day we came home from school and went straight to the backyard to find that the grown chickens were gone.  That night they were served for supper and needless to say we didn’t eat anything.  The immigrants in the early days often repeated their lifestyle from the old country.

Today, we would not think of bringing livestock into our neighbourhoods.  I do remember the laughter those baby chicks created; it also gave us a sense of responsibility and an understanding of partaking in bringing food to the table.  I treasure the memories and those experiences.

The vegetables spiced and oiled on the pan.

recipes at my table

The chicken rubbed with spices and oil and placed over the vegetables goes into a 375 F oven for 50 minutes.

recipes at my table

All in one pan meal: recipes at my table
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Sheet Pan Chicken and Vegetables

A full meal in one pan.  

Course Main Course
Cuisine Home Cooking in Canada, Italian
Prep Time 30 minutes
Cook Time 50 minutes
Total Time 1 hour 20 minutes
Servings 3
Author Renata Solski

Ingredients

The Vegetables

  • 10 baby potatoes
  • 2 peppers, one red one yellow
  • 1 sweet large onion
  • 1 bunch asparagus
  • 1 tbsp Italian Seasoning
  • 1/2 tsp dried basil
  • 1 tsp paprika
  • salt and pepper to taste
  • 4 tbsp olive oil and more for drizzling

The Chicken

  • 3 Chicken Breasts
  • 1/2 tsp garlic powder
  • 1 1/2 tbsp Mrs. Dash Original Blend
  • 2 tbsp olive oil

Presentation

  • olive oil for drizzling

Instructions

The Vegetables

  1. Wash the potatoes and cut them in quarters.

    Slice the peppers and onions.

    Snap the asparagus.

    Put all the vegetables in a bowl and add all the spices.

    Add the olive oil and toss.

    Spread onto a sheet pan.

The chicken

  1. Pour 2 tbsp of olive oil on the chicken to coat.

    Sprinkle the chicken breast with 1 tbsp of Mrs. Dash and the garlic powder.

    Rub everything into the chicken.  

    Place the chicken over the vegetables.

    Sprinkle with the remaining 1/2 tbsp of Mrs. Dash.

    Drizzle everything with more olive oil.  


Cooking and plating

  1. Cook in a 375 F oven for 50 minutes.

    Serve on a platter or individually.  

    Place vegetables on the bottom and top with chicken. 

    Add a few vegetables over the chicken and drizzle with olive oil.  

Recipe Notes

Always have more olive oil for drizzling.  It keeps the chicken moist and crisps the vegetables.  

These vegetables stay crispy and the chicken is moist.  

If you don't eat meat you can cook these vegetables alone and serve with rice or noodles.  

 

Thinking about the fresh chickens my grandparents bought, I did a search on the best chicken to buy and found an interesting article from the globe and mail :https://www.theglobeandmail.com/life/food-and-wine/food-trends/the-best-chicken-youll-never-have/article20738802/

What do you think???

 

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Fried Peppers, Eggplants and Mushrooms

 

Fried Peppers, EGGPLANTS and mushrooms a vegetarian comfort dish

If there is a vegetarian comfort dish from my childhood that stands out, it is fried peppers, eggplants and mushrooms.  The aroma of this dish leaked out into the neighbourhood and called me home to the table.  After school, if this was on the stove, I would eat it over fresh bread.  My nonna Emilia’s version slow cooked in the oven.  Now, I through everything in a non stick very large pan.  It carmelizes and smells heavenly.  You can serve this as an appetizer over crostini, as a main to your vegetarian guests or as a side.

With all the holiday food, this is a nice one to serve as an appetizer, side or a main.  Many of my readers look forward to vegetarian dishes and this is a keeper. Fried peepers, eggplants and mushrooms will serve as a side, main or appetizer. I plan to use it as an appetizer for New Year’s Eve.

Whatever you decide, beware.  This is addictive.

All the ingredients for fried peppers, eggplants and MUSHROOMS today came from local markets.

A bunch of colour in the pan.

Fried peppers, eggplants and mushrooms.

Everything Italian is about the cheese.  Sprinkled with breadcrumbs and cheese this dish is a little piece of heaven.

Fried peppers, eggplants and mushrooms.

 

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Fried eggplants, peppers andmushrooms

A vegetarian comfort dish that is addictive.  

Course Side Dish
Cuisine Italian
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 10
Author Renata Solski

Ingredients

  • 3 Chinese eggplants
  • 4 assorted peppers red, yellow, orange
  • 2 medium onions
  • 3 cups cremini mushrooms
  • 1 clove garlic
  • 1/4 cup olive oil
  • 1 cup diced tomatoes
  • 1 tbsp tomato paste
  • 1/2 tsp oregano
  • 1/4 cup Parmesan cheese
  • 1/4 cup seasoned Italian breadcrumbs

Instructions

  1. Take off the ends of the eggplants and slice lengthwise. Now slice into 1/2 inch pieces.

    Clean peppers and slice in half and then into slices lengthwise.

    Take a damp cloth and wipe down mushrooms. Never wash mushrooms.  Slice lengthwise.  

    Thinly slice the onions.

    Put olive oil in pan and saute onions. 

    Next add eggplants and brown for a few minutes.

    Follow with the peppers and onions.

    Make a hot spot in the middle of the pan by moving the vegetables to the side and add the tomato paste.  Allow it to toast for a few seconds.

    Mix everything.

    Add diced tomatoes.

    Cook uncovered on medium heat for 30 minutes or until all the liquid absorbs.

    Sprinkle with breadcrumbs and Parmesan.

    Cook another few minutes.  





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