10 Minute Miso Soup with Soba Noodles

Adapted from 101 Cookbooks

Prep time: 5 min - Cook time: 5 min

Ingredients

3 ounces dried soba noodles
2 - 4 tablespoons miso paste (to taste)
2 - 3 ounces firm tofu (2 handfuls), chopped into 1/3-inch cubes
2 green onions, tops removed thinly sliced

Optional:
a handful of watercress or spinach, well washed and stems trimmed

a small handful of cilantro
a pinch of red pepper flakes

Directions

Cook the soba noodles in salted water, drain, and run cold water over the noodles to stop them from cooking. Shake off any excess water and set aside.

In a medium sauce pan bring 4 cups of water to a boil. Reduce the heat to a gentle simmer and remove from heat. 

In a small bowl, whisk the miso paste with small amounts of boiling water from your pot, adding more as you go so it thins out slowly and avoids clumping.

Stir the mixture back into the pot. Taste, and then add more (the same way) a bit at a time until it is to your liking. Also, some miso pastes are less-salty than others, so you may need to add a bit of salt here. 

Add the tofu, remove from the heat, and let it sit for just a minute or so.

Split the noodles between two (or three) bowls, and pour the miso broth and tofu over them. 

Add your preferred toppings, watercress, green onions, cilantro, or red pepper flakes, and enjoy.

Serves 2 - 3.

Potato Salad with Chard

INGREDIENTS

4 large yellow potatoes, scrubbed
1 small bunch of chard
1/2 cup green onions, green and white parts, roughly chopped
1 or 2 garlic cloves, crushed
1/4 cup white wine vinegar
1/4 cup extra virgin olive oil
1 1/2 tsp red pepper flakes
1 tsp sea salt, or to taste

DIRECTIONS 

Cut the potatoes into 1-inch cubes. Add them to a large pot of boiling, salted water (enough to cover the potatoes) and cook for 10 to 15 minutes, until tender but still firm. Drain the water and set the potatoes aside.

In the meantime, wash the chard, trim off root ends, and rip into large pieces. Blanche the chard in boiling water for about 3 to 4 minutes, then drain.

In a large bowl, combine the potatoes, chard, and onion. In a smaller bowl, mix together the garlic, vinegar, oil, red pepper flakes, and salt. Pour the dressing over the potato mixture and gently toss. Refrigerate. Serve chilled.

Green Onion Pancakes

INGREDIENTS

3 cups flour
2 tsp sea salt
1 1/4 cups boiling water
2 Tbsp extra virgin olive oil
6 or 7 green onions, green parts only, finely chopped
2 tsp extra virgin olive oil

DIRECTIONS 

In a large bowl, mix the flour, salt, and boiling water together with a fork. When it has started to combine, knead the dough by hand until it is smooth and no longer sticky, about 5 to 10 minutes. Form into a ball, cover with a damp cloth, and let the dough rest for 30 to 60 minutes.

Divide the dough into 16 equal pieces. Roll each piece into a 1/4 inch thick circle. Brush each circle with oil and sprinkle with about 1 teaspoon of green onions. Roll each circle into a cylinder, then coil it into a tight spiral. Roll each spiral flat to about a 1/4 inch thick.

Preheat a large skillet over medium-high heat. Add 2 teaspoons of oil and heat. Fry each pancake until golden brown, 1 to 2 minutes per side. Serve hot alongside your favourite stir-fry or cut into quarters for a delicious appetizer.

Egg Drop Soup

INGREDIENTS

6 cups broth
1/2 cup thinly sliced green onions, green parts only
1/4 cup fresh baby spinach or arugula, coarsely chopped
4 large dried mushrooms, reconstituted and thinly sliced
1 tsp tamari
1/8 tsp ground pepper
2 eggs, lightly beaten
Sea salt, to taste

DIRECTIONS

In a medium saucepan, bring the broth to a simmer.

Add 6 tablespoons of the green onions, the spinach or arugula, mushrooms, tamari, and pepper. Return to a low simmer and cook for 3 minutes.

Stirring with a fork, gradually add the eggs in a slow steady stream. Cook until the eggs are set, stirring to create shreds or ribbons of the eggs, 1 minute. Remove saucepan from the heat.

Ladle soup into bowls, garnish with remaining green onions.

Season with salt to taste and serve immediately.

Avocado Egg Salad Sandwich

INGREDIENTS

1 avocado
1 tsp lemon juice
1 tsp Dijon mustard
1 Tbsp dried parsley flakes or fresh parsley, finely chopped
1/2 tsp sea salt
1/4 cup apple cider or apple juice
4 hard-boiled eggs, peeled
1/2 cup veggies, finely chopped: green onions, bell pepper, celery, red onion, dill pickle, and/or tomato
1 tsp fresh herbs, finely chopped: chives, parsley, and/or dill
8 slices multigrain bread
8 leaves of lettuce

DIRECTIONS

In a small bowl, mash the avocado with a fork. Add the lemon juice, mustard, parsley, salt, and apple cider or juice and then mix until well blended.

Mash up the eggs with a fork. Add the avocado mixture and your choice of the veggies and herbs, and mix until combined.

Lightly toast the bread and top with a lettuce leaf and the egg salad.

Makes 4 sandwiches.

Quinoa Croquettes

INGREDIENTS

3/4 cups quinoa
4 large eggs
1/2 tsp sea salt
2/3 cup finely chopped green onions (green parts only) or chives
1 onion, finely chopped
1/3 cup grated Parmesan cheese
3 cloves garlic, finely chopped
About 1 cup bread crumbs
1 Tbsp extra virgin olive oil

DIRECTIONS

Cook the quinoa according to the package directions. Fluff and allow to cool to room temperature.

In a medium bowl, beat the eggs, then add the quinoa, salt, green onions, onion, Parmesan, and garlic. Combine well. Stir in 1 cup of the bread crumbs and then let stand for a few minutes.

If the mixture is too wet, add more breadcrumbs; add water if it is too dry. Form the mixture into twelve balls and flatten each to about 1-inch thick.

Heat a large, heavy skillet over medium-low. Add the oil and allow it to get hot. Add as many croquettes as will fit, cover the skillet, and cook until the bottoms are deeply browned, about 7 to 10 minutes. If they aren't brown after 10 minutes, increase heat to medium and continue to cook until browned. Flip croquettes with a spatula and cook the second sides until golden, about 7 minutes. Remove from skillet and cool on a wire rack. Repeat with remaining croquettes. Serve hot.

Black Bean Salad

INGREDIENTS

Juice of 1 lime, or about 2 Tbsp lime juice
2 Tbsp extra virgin olive oil
1/2 tsp cumin
2 Tbsp fresh oregano, diced
Sea salt and pepper to taste
1 can black beans, rinsed and drained
2 cobs corn, steamed and cut off the cob
2 avocados, diced
1 field cucumber, peeled and diced
3 green onions, diced
1 tomato, diced

DIRECTIONS

In a jar, combine lime juice, olive oil, cumin, oregano, and salt and pepper. Shake well to combine.

Combine remaining ingredients in a large bowl. Pour dressing over and toss gently. Refrigerate until ready to serve.

Three Bean Salad

INGREDIENTS

1 can chickpeas, drained and rinsed
1 can kidney beans, drained and rinsed
1 can cannellini beans, drained and rinsed
4 green onions, chopped
1 stalk celery, sliced
1/2 cup apple cider vinegar
1/4 cup extra virgin olive oil
1 Tbsp honey
1/2 tsp mustard
1/4 tsp garlic powder
1/4 tsp ground pepper
1/4 tsp powdered chile (optional)

DIRECTIONS

In a bowl, gently mix the chickpeas, kidney beans, cannellini beans, green onions, and celery.

In a separate bowl, whisk together the vinegar, oil, honey, mustard, garlic powder, black pepper, and cayenne pepper. Pour the dressing over the beans and toss gently to coat.

Cover and refrigerate for at least 2 hours to allow the flavours to meld. Toss gently just before serving.

Sherry Tofu and Snow Peas

INGREDIENTS

3 Tbsp extra virgin olive oil
1 lb extra firm tofu, cut into 1/2 inch cubes
1/4 cup dry sherry
3 Tbsp tamari
1 1/2 tsp cornstarch
2 cups snow peas, trimmed
2 whole green onions, minced
2 Tbsp minced fresh yellow onions
1/2 cup sliced water chestnuts or quartered water chestnuts
1 tsp minced roasted garlic
1/2 cup roasted cashews
3 Tbsp lemon juice
1/4 tsp pepper

DIRECTIONS

Over medium heat, heat 1 tablespoon of the oil. Fry the tofu, covered, until the tofu is nicely browned; remove from heat.

In a small bowl, mix together the sherry, tamari, and cornstarch; pour over the tofu, stir well, and set aside to marinate.

Cut each snow pea into 2 to 3 pieces. Blanch the snow peas in boiling water for 1 to 2 minutes, then plunge them into very cold water to halt further cooking.

In a skillet or wok heat the remaining 2 tablespoons of oil and saute the green onions, minced yellow onion, water chestnuts, and garlic for 4 minutes; add the snow peas and cashews and stir well.

Add the tofu together with the marinade, lemon juice, and pepper and cook for 3 to 5 minutes or until the snow peas and sauce reach desired texture. Serve immediately with rice or noodles.

Chickpea and Kale with Homemade Paneer

This easy Indian dish features fresh, homemade cheese.

Homademade Paneer

INGREDIENTS

8 cups homogenized milk
1 cinnamon stick (optional)
1/4 cup lemon juice

DIRECTIONS

In a large heavy-bottomed pot, heat milk and cinnamon stick (if using) over medium-high heat. Bring to boil, stirring frequently. As milk starts to boil, stir in lemon juice. Remove from heat. Let stand 15 minutes. Remove cinnamon stick and discard.

Meanwhile, line a sieve with a triple layer of cheesecloth. Set over a large bowl. Pour curdled milk into sieve, saving the liquid - the whey - for cooking. Gather up edges of cheesecloth around curds to make a snug pouch. Twist and tie closed with long piece of string. Use other end of string to hang pouch over the sink or a bowl. Let drip, gently squeezing occasionally to drain off excess liquid, for at least 2 hours or until well drained.

Untie bundle but keep wrapped. Place on a plate. Put another plate on top and then a heavy weight (such as a large pot of water) and let sit for another 2 to 4 hours or until flattened to a firm 5" diameter disk, about 3/4" thick.

Pat dry, remove cheese from cheesecloth and cut into 1" squares. Paneer can be kept, covered and refrigerated, for up to 3 days.

Chickpea and Kale Paneer

INGREDIENTS

1 Tbsp extra virgin olive oil vegetable oil
1 Tbsp butter
1 batch Homemade Paneer (recipe above) or some extra firm tofu, cubed
1/4 tsp cumin
Sea salt, to taste
4 cloves garlic, minced
1 Tbsp minced fresh ginger
1 Tbsp bottled curry paste
6 cups kale, trimmed and coarsely chopped
2 cups whey (leftover from making paneer) or diluted vegetable broth
1 can chick peas, drained and rinsed
1 cup tomato sauce
2 tsp packed brown sugar
1/2 tsp sea salt
1/2 cup chopped cilantro (optional)
2 green onions, chopped (optional)
Plain Yogurt (optional)
Warmed tortillas (or another flat bread), or hot rice (optional)

DIRECTIONS

In large non-stick skillet, heat oil and butter over medium-high heat. Add paneer. Season with cumin and salt to taste. Cook for 3-5 minutes, turning often until golden brown all over. With slotted spoon, transfer to plate.

Reduce heat to medium. Add garlic, ginger, and curry paste to pan. Cook, stirring, for 30 seconds. Stir in kale. Cook, stirring, for 1 minute.

Pour in whey and bring to boil. Reduce heat and simmer for about 10 minutes or until kale is almost tender (most of whey will evaporate).

Stir in chick peas, tomato sauce, sugar, and 1/2 tsp salt. With potato masher, coarsely mash about two-thirds of the chickpeas. Add paneer, gently spooning kale mixture over top to smother cubes.

Return to simmer and cook, covered, for about 5 minutes or until kale is tender and paneer is heated through. Sprinkle with cilantro and green onions if using. Serve immediately, either topped with yogurt to taste, wrapped in warmed tortillas, or over rice.

Quinoa Tabouli

INGREDIENTS

3 cups cooked quinoa (1 cup uncooked - follow package cooking instructions)
1 tomatoes, seeded and diced
3 cups chopped fresh parsley
4 green onions, chopped with the tops
1/3 cup lemon juice
1/3 cup extra virgin olive oil
1 clove garlic, crushed
Sea salt and black pepper, to taste

DIRECTIONS

Gently toss quinoa, tomato, parsley, and green onions with a fork. Mix lemon juice, olive oil, and garlic in a separate bowl. Pour over quinoa mixture, and re-toss with a fork. Season with salt & pepper to taste. Chill to meld the flavours, then serve cold or at room temperature.

Lotsa Beans Salad

INGREDIENTS

1/2 pound green beans, trimmed and cut diagonally in thirds
2 cans mixed beans, rinsed and drained
2 tomatoes, diced
5 green onions, thinly sliced
3 Tbsp extra virgin olive oil
3 Tbsp white wine vinegar
1/2 tsp sugar
1 garlic clove, pressed
1/2 tsp sea salt
Black pepper to taste

DIRECTIONS

Steam beans, covered, in steamer basket over boiling water for 5 to 7 minutes, or until crisp-tender. Rinse under cold water and drain well.

Combine green beans, canned mixed beans, tomatoes, and green onions in a large bowl.

Whisk remaining ingredients together in a small bowl. Pour over salad and mix gently.

Serves 4 to 6.

Tofu Salad Sandwich

INGREDIENTS

3 Tbsp mayonnaise or vegan alternative
1 tsp dijon mustard
1/2 tsp turmeric
1/2 tsp curry powder
8 oz extra-firm tofu, well drained
1/2 cup shredded carrots
1 Tbsp green onion, finely minced
Sea salt and black pepper to taste
2 large whole-wheat pita breads, cut in half

Optional additions:
vine tomatoes
romaine lettuce
field cucumber
spicy deli sprouts

DIRECTIONS

In a bowl, combine mayo, mustard, turmeric and curry powder. Gently stir in tofu, carrots and onion. Add salt and pepper to taste and toss to combine. Chill.

Spoon into pita pockets and serve. Feel free to add vine tomatoes, romaine lettuce, field cucumber, and deli sprouts for extra veggies.