A Better Way To Eat?

The Edible Schoolyard Berkeley’s Autumn Harvest Soup

(Makes 10 servings)

Ingredients

• 4 tablespoons olive oil
• 2 leeks, thinly sliced—white stalk only*
• 3 carrots, peeled and chopped
• 3 ribs celery, chopped
• 3 cloves garlic, peeled and minced
• 3 cups pumpkin, peeled and cubed
• 3 cups squash, cubed
• 5 sprigs thyme
• 3 tablespoons minced parsley leaves
• 10 cups vegetable stock (recipe below)
• 3/4 cup bulgur soaked in water until tender (about 20 minutes), drained
• 1 bunch chard, washed and cut into ribbons
• 5 medium-sized tomatoes, diced
• Salt (if desired) and freshly ground pepper

* Save all trimmings for vegetable stock.

Directions
In large stockpot, heat olive oil over medium heat. Add leeks, carrots, celery, and garlic. Sauté for 5 minutes. Add pumpkin, squash, thyme, parsley, and vegetable stock, and bring to simmer and cook for 10–15 minutes or until squash and pumpkin are tender. Add bulgur, chard, and tomatoes, and simmer for another 10 minutes. Season with salt and freshly ground pepper.

Nutrition analysis per serving
Calories: 169
Total Fat: 6 g
Saturated Fat: 0.8 g
Sodium: 695 mg
Carbohydrate: 26 g
Fiber: 4.5 g
Protein: 3.6 g
Diabetic Exchanges: 1 starch exchange, 2 non-starchy vegetable exchanges, 0.5 fat exchange

Vegetable Stock

(Makes 32 servings.)

The easiest way to add depth of flavor to any soup is to include a rich stock. Our recipe is for basic vegetable stock. While stock-making is associated with using peels and scraps of vegetables, remember that it is nevertheless best to start with quality ingredients. Add herb stems, leek tops, squash or pumpkin peel, pulp, and seeds. Cloves of garlic can be added whole, or toss in just the skins. Keep in mind that the very dominant flavor of brassicas strengthens when simmered, so unless you are making a broccoli or cabbage soup it is best to avoid adding them to the stock.Flavors emerge as the water comes to a boil, so always start with cold water over a low flame to get the most from your ingredients. After stock comes to a boil, turn it down to simmer. Stock can be described as a “vegetable tea.”

Ingredients

• 2 gallons cold water
• 2 carrots
• 2 onions
• 1/2 head of celery
• 2 teaspoons whole peppercorns

Directions
Measure 2 gallons of cold water into large stock pot. Wash, peel, and roughly chop carrots and onions. Wash, trim, and roughly chop celery. Add prepared vegetables and whole peppercorns to pot. Bring to boil over medium-high flame. Reduce heat and simmer for 30 minutes. Strain vegetable stock into large container and let cool before storing in refrigerator.

Nutrition analysis per serving
Calories: 8
Total Fat: 0 g
Sodium: 3 mg
Carbohydrate: 0.65 g
Fiber: 0.2 g
Protein: 0.07 g
Diabetic Exchanges: free food choice

Spiced Butter

(Makes 96, one-teaspoon servings—but most often used in other recipes.)

Ingredients

• 1 pound unsalted butter
• 1/2 red onion, coarsely chopped
• 1 garlic clove, minced
• 1 3-inch piece ginger, peeled and chopped
• 1 teaspoon fenugreek seeds
• 1 teaspoon ground cumin
• 1 teaspoon cardamom seeds
• 1 teaspoon dried oregano
• 1/2 teaspoon ground turmeric
• 8 basil leaves

Directions
Melt butter in medium saucepan over low heat, stirring frequently. As foam rises to top, skim and discard it. Continue cooking, without letting butter brown, until no more foam appears. Add onion, garlic, ginger, fenugreek, cumin, cardamom, oregano, turmeric, and basil and continue cooking for 15 minutes, stirring occasionally. Remove from heat and let stand until spices settle. Strain through fine-mesh sieve before using.

Ghanaian Black-Eyed Peas

Ingredients

• 4 cups cooked black-eyed peas
• 1/2 cup spiced butter or 1 stick unsalted butter
• 1 medium red onion, peeled and thinly sliced
• 2 cups chopped tomatoes
• 1/4 teaspoon chili flakes
• 4 cloves garlic, peeled and minced
• 3 tablespoons minced ginger root
• 1 tablespoon berbere or chili powder
• 2 cups coconut milk
• 1 teaspoon turmeric
• 1 cup water
• 2 teaspoons salt
• 2 sprigs cilantro, leaves chopped
• 2 scallions, thinly sliced

Directions
Melt butter in heavy pot over medium heat. Add onion, tomato, and chili flakes and sauté until onions are tender. Add garlic, ginger, berbere or chili powder, coconut milk and turmeric. When simmering, add black-eyed peas, water, and salt. Simmer 8–10 minutes, stir in cilantro and scallions and serve.