stew

Almond & Lentil Stew from England

Across time and cultures, the consumption of stew has been very common. For example, there are references to stew-type meat-based dishes from the era of Herodotus, who recorded that Scythians consumed such dishes from the 8th to the 4th Century BC. Historians also suggest that Amazonian tribes made stews 8000 years ago. In the Roman Empire, fish and lamb stews were consumed and the Hungarian goulash is also known since the 9th Century.

The English cuisine also used stews of various ingredients as staple. However, the term “stew” did not appear commonly until the 14th Century as a verb, referring to the preparation method or “vessel for cooking” of stews. The term “stew” as a noun only appeared in 1756 in Devil’s Drive by Byron, in which he mentioned an “Irish stew”.

 

Over centuries, the dish was mostly referred to as “pottage”, “stewpan” and “hotpot” in England. Nevertheless, the dish was common and mostly it was eaten by necessity, by the poor. They mixed up vegetables and grains and cooked them slowly in liquid to allow flavours to mingle and to achieve a homogenous consistency and a gravy-style sauce. In better times, the vegetables in the dish were supplemented with fish or meat. Wealthier households added spices, almonds and sometimes wine to add variety and flavour to the dish.

When “English stew” is mentioned in gastronomic history, the term tends to refer to a beef-based dish, which includes onions, root vegetables and potatoes. Normally, it is simmered in water or stock slowly and sometimes red wine or beer is added to it.

I found a vegetarian English stew designed by Nigel Slater on BBC Food, which is perfect for vegetarians who want to enjoy typical English flavours without the beef or any other meat component. The dish is rustic and hearty and it is perfect for a substantial, nutrient-rich lunch or dinner. Let’s see how to make it!

 

Ingredients:

  • 2 tablespoons of olive oil, plus extra for frying the almonds
  • 1 carrot (chopped)
  • 1 stalk celery (chopped)
  • 1 onion (chopped)
  • 1 turnip (chopped)
  • 2 garlic cloves (chopped)
  • 150 grams of baby button mushrooms (halved)
  • 250 grams of green lentils
  • 2 litres vegetable stock (home-made or if packaged, use organic)
  • 1 bay leaf
  • 1 sprig of rosemary
  • 4 sprigs of thyme
  • handful of almonds
  • 1 tablespoon of ground cinnamon
  • 10 cherry tomatoes (quartered)

Preparation method:

  • Heat the olive oil in a large pan and fry the carrot, celery, onion and turnip until softened. It takes about five minutes.
  • Add the garlic and mushrooms. Fry for a further five minutes.
  • Add the lentils, pour over the stock and add the herbs. Bring to the boil, then reduce the heat and simmer for 45 minutes.
  • Add the cherry tomatoes to the stew and warm through.
  • Just before the stew is ready, fry the almonds in a separate saucepan, in a splash of olive oil with the cinnamon for two minutes. (Be careful as it burns easily.)
  • Serve the lentil stew with the almonds on top.

Bon appetite!

Magical Minestrone from Italy

Minestrone” is a generic Italian word, which used to describe a very substantial, large bowl of soup or stew. However, this word no longer refers to a general soup. It describes a specific and particularly delicious Italian soup, which is respected and loved all over the world.

Minestrone is made with vegetables including onions, beans, celery and carrots. Normally pasta or rice is added to the soup, too. There is no exact recipe for the “right” minestrone, which makes it a very exiting dish. It offers plenty of room for creativity. Every region has its own minestrone that contains signature ingredients and probably every cook makes it in a slightly different way. Some cooks prefer thick, almost stew-like versions; others prefer lightly cooked vegetables in a broth-type soup. While the soup’s texture can vary widely, Angelo Pellegrini, a famous food writer and academic argues that the “genuine” minestrone has to be a bean-based broth and borlotti beans (aka Roman beans) must be used in it.

minestrone www.allyou.com
www.allyou.com
Minestrone is also a dish with history. At around the 2nd Century BC, thanks to commerce an abundance of food passed through Rome. As a consequence, meat, bread and soups were introduced to the diet of Romans. Thick vegetable soups and stews became staple foods. The ancient cookbook of Marcus Apicius described a soup called “polus” as a common dish at that time. Polus contained faro (a food product made of grains), chickpeas, fava beans, onions, garlic, lard and green vegetables. Later, other ingredients appeared in this soup, including meat and wine. When potatoes and tomatoes were introduced in Europe in the mid 16th century, these were added to polus as well. The additions of ingredients contributed to the evolution of the dish and ultimately changed the character of the soup. Although it changed over time, it always remained part of “cucina povera”, aka the “poor kitchen”, which was often cooked from leftovers and it was normally consumed as a side dish. Later, between the 17th and 18th centuries the soup’s recipe was more or less formalized. From that era onwards, it only contained fresh vegetables and was offered as a meal for its own sake. The name “minestrone” formally appeared in 1871.

My favourite minestrone recipe was developed by Carolyn Scott-Hamilton and appeared on the website of Forks Over Knives. I slightly fine-tuned it to my own taste and to the ingredients available in my area. It’s a vegan and super healthy and it is an absolutely awesome soup that everyone must try!

Ingredients:

  • 1 medium-sized onion (cut into pieces)
  • 2 stalks celery (sliced into narrow pieces)
  • ½ bulb fennel (cut into small pieces)
  • 2 medium gold potatoes (diced)
  • 2-3 cloves garlic (finely chopped or crushed)
  • 400 gram can of tomatoes (either plum or diced tomatoes are suitable)
  • 2 litres of low-sodium vegetable broth
  • 400 gram canned or dry beans (borlotti, fava or cannellini beans; if you use dry beans, soak them overnight)
  • Salt (according to taste)
  • Pepper (according to taste)
  • 2 teaspoons of red-wine vinegar
  • 1 zucchini (quartered and sliced)
  • 1 or 2 bunches of Swiss chard or spinach leaves
  • 300 gram fusilli or penne pasta (preferably durum or rice pasta)

Preparation method:

  • Boil the water in a large pot. Add onion, celery, fennel, potatoes and garlic, and cook for 5 minutes.
  • Add the can of tomatoes, stock, beans and season the mixture with salt and pepper, according to taste. Bring the soup to a boil. Once it is boiling, reduce the heat and simmer it for 10 minutes. Add the zucchini and cook on a low heat for further 10 minutes or until the vegetables are tender.
  • Stir the vinegar and the green leaves into the soup. Season with salt and pepper, according to taste.
  • In the meantime, boil the pasta in a separate pot, according to packet instructions.
  • Once the pasta is ready, serve it in soup bowls. Ladle the soup over the pasta and serve it immediately.

Minestrone www.forthefeast.com Pinterest
www.forthefeast.com
If you prefer a vegan version, you may serve it with ground pumpkin seeds or cheese substitutes. Otherwise, you may sprinkle some Parmesan on the soup, which enhances the wonderful flavours of this minestrone.

Bon appetite!

Oui Ratatouille!

Ratatouille is a great vegetarian stew with full of summery flavours and nutrients. It is quite easy to make and it is also very versatile. It can be served as a main or as a side, or even as filling for sandwiches or savory crepes. Also, the base recipe can be easily adjusted according to different personal preferences. It may even be served hot or cold, according to individual taste.

Ratatouille inspired sandwich - from www.marthastewart.com via Pinterest
www.marthastewart.com, Pinterest
Ratatouille originates in Nice, in Provence. It is known to be a country dish, created by farmers during the summer season, when fresh vegetables were abundant in this region of France. The name of the dish comes from the French world “touiller”, which means “to stir” or “to toss” in English. The first part of the world “rata” is a French slang word that means something like “chunky stew” in English.

Typically, aubergines, courgettes, tomatoes, bell peppers, onions and garlic are included in the traditional recipes of Ratatouille and the dish is spiced with fine herbs. If you like other vegetables like mushrooms, squash and potatoes, you may add them to your own preferred version of Ratatouille. Spicing is also a matter of personal preference. For true French flavours, use “Herbes de Provence”. You may also consider trying marjoram, thyme, basil and parsley.

Some recipes suggest that for the best result, Ratatouille’s ingredients should be cooked separately before combining them. This method is known to preserve the flavours of the individual ingredients better and it avoids a soggy and mushy texture in the stew. This tip is definitely worth trying!

Ratatouille’s taste, versatility and the simplicity of its preparation definitely contributed the global success of this quintessential French dish. Now, let’s try making it based on the below recipe of BBC Food (serves two people as a main course):

Ratatouille from BBC Food
BBC Food
Ingredients:

  • 2 aubergines
  • 4 small courgettes
  • 2 bell peppers
  • 4 large tomatoes
  • 4 tbsp olive oil
  • 2 onions, chopped
  • 2 garlic cloves, crushed
  • ½ tsp sugar
  • salt and freshly ground black pepper
  • “Herbes de Provence” spice mixture
  • small bunch basil, roughly torn

Preparation method:

  • Cut the aubergines into 2.5cm/1in slices. Cut the courgettes into 2.5cm/1in slices. De-seed the peppers and cut them into bite-sized pieces.
  • Score a cross in the base of each tomato and place them in a pot. Pour over boiling water to cover and set aside for one minute. Drain and set aside until cool enough to handle, then peel away the skins. Cut them into quarters, then scoop out and discard the seeds. Chop them up into small pieces. Alternatively, use good quality canned plum tomatoes.
  • Place the aubergines and courgettes in a pan and drizzle them with olive oil, salt and pepper.Fry the aubergine slices in batches for 2-3 minutes on each side, or until golden-brown on both sides. Remove from the pan and set aside to drain on kitchen towels.
  • Heat the oil in a saucepan and add the onions. Cook over a gentle heat for 8-10 minutes, stirring occasionally, until golden-brown and very tender. Stir in the peppers, garlic, sugar, some salt and pepper. Add the “Herbes of Provence” spice mixture and half of the basil. Mix the ingredients, cover and cook over a very gentle heat for 20 minutes.
  • Add the tomatoes and cook for a further 10 minutes. Add the aubergines and the courgettes, mix the ingredients and cook for a further few minutes. Scatter with the remaining basil and serve.

Bon Appetite!