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Tag: garden produce

Roasted Pumpkin Soup

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Ingredients

  • 2 Tablespoons canola oil, divided
  • One 4-pound sugar pie pumpkin
  • 1 large yellow onion
  • 4 large garlic cloves
  • ½ teaspoon salt
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • ½ teaspoon cayenne pepper (optional)
  • ½ teaspoon cumin
  • ½ teaspoon black pepper
  • 4 cups (32 ounces) vegetable broth
  • ½ cup low-fat plain yogurt
  • Roasted pumpkin seeds or almonds (optional)

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Preheat oven to 425°F.
  3. Carefully cut the pumpkin in half and scoop out the seeds.
  4. Slice each pumpkin halve in half to make quarters. Brush pieces with oil and place cut sides down onto the baking sheet.
  5. Roast for 35-45 minutes or until the orange flesh is easily pierced through with a fork. Set it aside to cool for a few minutes.
  6. Wash the onion and dice. Mince the garlic. Set aside.
  7. Once the pumpkin is cool enough to handle, peel off the skin. You may need to use a knife to slice the skin off. Throw away the skin.
  8. Roughly cut the pumpkin into smaller chunks.
  9. Heat the remaining oil in a large pot over medium heat. Once the oil hot, add onion, garlic, and salt to the skillet. Stir to combine. Cook, stirring occasionally, until onion is clear, about 8-10 minutes.
  10. Add the pumpkin, cinnamon, nutmeg, cayenne pepper, cumin, black pepper, and broth. Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes, to give the flavors time to blend.
  11. Remove the soup from heat and let it cool slightly. Working in batches, place the soup into a blender and blend until smooth. Do not fill your blender past the maximum fill line! Transfer the puréed soup to a large bowl and repeat with the remaining batches.
  12. Once all the soup is blended, place it back in the pot.
  13. Place about ½ a cup of the soup in a bowl. Add the yogurt and stir until smooth. Add back to the soup and cook 5-10 more minutes.
  14. Ladle the soup into individual bowls. Sprinkle with roasted pumpkin seeds or almonds, if desired.

Makes 4-6 servings

Stuffed Kabocha Squash

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Ingredients

Pancakes

  • 1 kabocha squash (or other winter squash, such as acorn squash, pie pumpkin, etc)
  • 1 Tablespoon oil
  • 1 cup cooked brown rice
  • ½ white onion
  • 1 14-ounce can diced tomatoes
  • 1 14-ounce can black beans or 1 pound cooked ground meat
  • ½ cup tomato sauce
  • 1 4-ounce can jalapenos (optional)
  • 1½ teaspoons taco seasoning
  • ½ cup shredded cheddar cheese
  • Salt and pepper to taste

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Wash kabocha squash (or other squash) under running water. Use a scrub brush, if possible. Dry off the squash with a paper towel. 
  3. Preheat oven to 350°F.
  4. Cut off the top of the squash and removed the seeds.
  5. Brush oil around the inside. Bake for 20-30 minutes, or until the squash begins to become soft.
  6. In a large bowl, combine rice, onion, tomatoes, beans or meat, tomato sauce, seasoning, and cheese.
  7. Remove the squash from the oven.
  8. Stuff the rice mixture into the squash. Put the lid onto the squash.
  9. Bake for another 30-45 minutes, or until the filling is hot and the soft is completely tender.
  10. Slice into pieces and serve hot.

Makes 6-8 servings

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Parsnip Soup

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Ingredients

  • 1 Tablespoon vegetable oil
  • 1 white or yellow onion (chopped)
  • 1/2 cup celery (chopped)
  • 3 cloves garlic (chopped or 3/4 teaspoon garlic powder)
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 3 cups parsnips (chopped, about 1 pound)
  • 1 cup potato (peeled and cubed)
  • 4 cups low-sodium vegetable broth
  • 1 cup water
  • 1 Tablespoon margarine (unsalted, or butter)
  • 1 teaspoon ranch or Italian seasoning
  • 1/2 cup cheddar cheese (optional)

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Heat the oil in a large saucepan over medium heat. Add the onion and celery and cook until soft, about 5 minutes.
  3. Add the garlic, salt, and pepper. Cook for 1 minute.
  4. Stir in the parsnips, potato, broth, and water. Bring to a boil, then reduce heat to simmer for 20 minutes or until the parsnips and potatoes are soft. 
  5. Stir in the margarine or butter and let the soup sit uncovered for 5 minutes.
  6. Puree the soup in batches in a blender, using the manufacturer’s directions for pureeing hot liquids.
  7. Return soup to the pot. 
  8. Heat the soup before serving, stirring in water if it seems too thick.

Makes 6 servings

Sesame Snap Peas

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Ingredients

  • 2 cups sugar snap peas
  • 1/2 Tablespoon reduced-sodium soy sauce
  • 1/2 Tablespoon sesame oil, canola oil, or olive oil
  • 1/2 Tablespoon sesame seeds
  • Black pepper to taste

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Wash peas. Trim snap peas and cut in half.
  3. Steam peas in a perforated basket over 1 inch of boiling water until crisp tender, about 4 minutes.
  4. Place in a medium-sized bowl. Add soy sauce, oil, sesame seeds, and black pepper. Toss to coat.
  5. Serve at room temperature. 

Makes 4 servings

Baked Zucchini Fries

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Ingredients

  • 2 6-inch zucchinis or other summer squash
  • 1 egg white
  • 1/2 cup low-fat milk
  • 1/2 cup grated parmesan cheese
  • 1/2 cup breadcrumbs
  • 1 Tablespoon Italian seasoning

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Preheat oven to 425°F.
  3. Coat a baking sheet with nonstick spray.
  4. Wash and cut zucchini into 3-inch sticks.
  5. Beat egg white in a small bowl with a fork. Add milk and mix together.
  6.  Combine cheese, breadcrumbs, and seasoning in a separate bowl.
  7.  Dip zucchini sticks into the egg mixture, then the breadcrumb mixture. Place on a baking sheet.
  8. Bake for 25-30 minutes or until golden brown.

Makes 6 servings

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