When, “where do you get your nutrition from?” is the most popular questions for vegetarians and vegans alike these days, nature seems to have thrown the answer to us, just in time and that too in abundance ~ KALE.Kale is topping the charts in terms of whole food nutrition and pretty much flooding the green grocery section as the show stopper. Well, if we were to discuss the benefits of this leafy produce that belongs to the cabbage family, to enlist that here, would be a mere dishonest job on my side.
However , I just cannot emphasize less to modestly mention it’s power when it comes to it’s carotenoid nutrient, that supports eye health and even can improve glaucoma and promising doses of Vit K,calcium, magnesium, potassium, omega 3, folates, protein, iron, phosphorus, the B family of vitamins & fiber. Phew! I am sure , I still may have missed some here.
While Kale can be consumed in the form of a salad, even these steamed Kale cutlets here are not a bad variation at all for a change in taste, for treating guests with a healthy starter option, or just to prepare them in advance and store them in the freezer and toss out a patty once in while. Quite a few options here 🙂
A bunch of kale
2-3 boiled potatoes
1 tsp of ginger garlic paste
6 Tbs of dry roasted chickpea flour/gram flour
1/2 tsp of coriander powder
1/2 tsp of cumin powder
1/4 tsp of turmeric
1/4 tsp of carom/ajwain seeds
Salt & Pepper to taste
Bread crumbs to coat and shallow fry.
Blanch the kale leaves in hot salt water until soft and blend it in a blender.
In a hot pan with a tsp of oil, temper with carom seeds and ginger garlic paste and add the kale puree to it and mix well.Add the spices and stir until the excess water dries out and keep aside.
Dry roast 6 tbsp of gram-flour in a vessel and keep stirring gently to avoid it from burning or over roasting.
In a mixing bowl, add the seasoned kale, mashed boiled potatoes, the roasted gram flour and knead it in a consistency that helps you make small cakes out of it. The gramflour and the potatoes both help in keeping the kale together.
Cool this mixture completely at room temperature or in the refrigerator.
Your mix is now ready to be used right away or for a cold ‘stored away’ to be served later. 🙂
Scoop a a large tbsp of the mixture and make small patties pressing against your palms. Roll them into the breadcrumbs and shallow fry them, flipping gently on both sides.
Serve hot with a dip of your choice or simply with some classic ketchup.♥
I haven’t had the inclination to explore much with this rich red colored vegetable apart from just having them party boiled or by making cutlets which of course is wonderfully flavored but most definitely not the most healthy thing to binge on a regular basis.
So finally as the guilt cord struck me, I thought of making a large salad bowl with the Beets as the protagonist and the rest of the veggies that my fridge has in stock for me most of the time and thus arrived the Roasted Beetroot Salad 🙂
2-3 cloves of garlic
Nuts of your choice. I had cashews and walnuts in stock. 🙂
Lightly Steamed Broccoli Florets
grated vegan cheese (optional)
and some croutons 🙂
Home Made Salad Dressing:
1 Tbsp Olive oil
1 Tbsp Apple Cider
1/2 Tbsp maple syrup
And a drizzle of Vegan Mayo which is completely optional
Preheat the oven to 180 C or 350 F.
Cut the beetroots into big pieces along with its skin on. Sprinkle some salt and warp them in foil paper. Once they are roasted and cooled, the skin will peel off easily.
In another piece of foil paper, wrap a couple of cloves of garlic drizzled with some olive oil.
Place the foil wrapped beet and garlic in the oven and bake them for at least 20-25 mins.
Meanwhile you can have the rest of the salad ingredients chopped, the cheese grated & the dressing prepared and kept aside.
Once the tray is out of the oven, allow it to cool down, unwrap the foils. The beet are now tender and can be peeled off so easily.
Crush the roasted garlic and mix in with the rest of the lettuce, kale, tomatoes and other ingredients.
chop the beets as per your desired size and mix it along with the rest.
Finally, its time for seasoning and the salad dressing to go in and a colorful salad is just so easily ready.
I am a fan of soups and there are more than one reason. Not only are soups enriching and nutritious, they are easy and quick to make , retain most of the vitamins and minerals since there is hardly any concept of frying involved, its filling yet light and a very good idea for maintaining the equator that runs on our body. (I hope you got that 😉 )
Broccoli wasn’t really my favorite 2 years ago and I am sure that is my fault because I really did not know much how to use this wonderful green produce that is so rich in fiber, protein, is a natural detox, helps in lowering cholesterol, cures deficiencies like vitamin A,K &D along with anti-inflammatory benefits and so much more than just what appears.
I personally, like adding other veggies like a couple of spinach leaves, some baby carrots along with the broccoli of course to make my soup more wholesome. And as a tip, next time you have broccoli at home, you may want to think again about throwing off the stems. Yeah, right. They also belong to the plant and have enough nutrition and capacity to add to your soup.
So making the ‘almost long’ story short, here is what you need to do to make this quick fix easy, creamy, rich, green soup.
From your Refrigerator:
5-7 baby carrots
4-5 baby spinach leaves
And from your Pantry:
Pepper to season
A tsp of olive oil
Some coconut cream
Any vegan butter (if you would like to). I’d prefer to use the Earth Balance classic flavor.
And now to Prepare:
Place some water to boil.
Chop your broccoli into florets and along with the stems in small pieces.
Chop up some carrots
Add some spinach leaves
Now add all these veggies into the boiling water sprinkled with some salt and cover with a lid for 5-8 minutes or until the carrots and the broccoli and its stems turn soft.
Now drain the veggies in a strainer but do retain the stock. You will need this stock to make your soup. Trust me. 🙂
Now in a blender add all the veggies, while hot and some part of this stock, with a seasoning of pepper, olive oil and some salt as per your taste and blend for a minute and in no time you should be seeing a lovely green color smooth preparation and that is exactly what you were looking for.
Add some more of that stock depending on the desired consistency of the soup and you are almost done.
And finally to garnish you may add some vegan butter and a dollop of coconut cream and that adds to the texture and taste of your soup.
There is absolutely no need to wait for this soup to cool down now. Grab your spoon and enjoy this healthy soup with a couple of slices of toasted garlic bread, a vegan ceaser salad or all that your creative tummy may be asking for. 🙂
I hope you enjoy making this easy-peasy rich and famous broccoli soup and if yes, please share a word. Thanks a ton! 🙂