Vegetarian

Zucchinis are summer squashes that are harvested when immature, while the rind is still soft and edible. And as the name indicates, they are naturally available during the hot months of the summer. 

Zucchinis are part of the gourd family, and they are native to Central America and Mexico. It is one of the many varieties of squashes that used to be grown by Native Americans, along with acorn squashes, pumpkins and gourds, for about 4,500 years.

Like most summer squashes, zucchini grows as a bush, unlike the vines of many winter squashes. Gourds have been cultivated. since more than 7,000 years ago. Zucchinis are dioecious plants, having distinctive male and female flowers.

Native to Central America, they were introduced to Europe by the explorers who came to the America’s following Columbus’s voyage in 1492. Other produce that came from Central America include corn, beans, squash, cocoa, vanilla, potatoes, tomatoes, and bell and chili peppers.

Zucchini appeared in the North America in the 1920s, most likely brought back by Italian immigrants. Today, zucchinis are grown throughout the United States during the warm season.

Zucchini, the Italian name for the squash that was adopted in the US, has zucca meaning gourd (marrow, pumpkin or squash) as its root, with the added ‘ini’ meaning ‘little’. There are several variations to the name in Italy, like zucchino (masculine singular) zucchina (feminine singular), zucchini (masculine plural) and zucchine (feminine plural). In the UK, they are called courgettes, which name is borrowed from the French. 

Zucchinis can be any shade of green, while the golden zucchini is a deep yellow or orange.

Low in calorie count, it provides folates, Vitamin A and potassium. 

Zucchinis are very well traveled, being present in all parts of the world. And well known dishes zucchini fritte and ratatouille come from different cuisines.

Extremely versatile, zucchini lends itself to many interpretations. Not having a strong flavor by itself, it can be made part of any dish, adding to the nutrition without adding calories.

Zucchinis can be eaten raw in salads or cooked (sautéed, steamed, boiled, grilled, stuffed, baked, fried), for breakfast or dinner, and savory or sweet. Zucchini bread is a popular way to use it up while spiralized zucchini has been quite trending for a while now.

Zucchini flowers are edible and considered a delicacy, and can be stuffed, battered and deep fried.

The recipe featured here is for a soup that is simple to make and nutritious, and also very tasty.

Zucchini Soup 

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 large zucchini
• 2 teaspoons curry powder
• 6 cups vegetable stock
• Pinch of cayenne
• 2 tablespoons fresh lemon juice
• Salt and pepper to taste

Directions

• Cut off some paper thin slices of zucchini, season with salt and a few drops of lemon juice and set aside. Dice the rest of the zucchini into half inch pieces.
• Heat the olive oil over medium heat in a largish soup pot and add the onion. Cook, stirring, until it is tender, about 5 minutes. 
• Add a generous pinch of salt, the garlic and the zucchini and stir for about a minute, until the garlic smells fragrant. 
• Add the curry powder, stir together, and add the stock and salt to taste. Bring to a boil, reduce the heat, cover and simmer 20 minutes. Taste and add more salt if required.
• Using an immersion blender, purée the soup 
• Return to the pot and heat through.
• Add pepper and cayenne to taste and stir in the lemon juice. 
• Serve, garnishing each bowl with the reserved slices of zucchini.

Yogurt has been a part of the human diet for several millennia and goes by many names throughout the world. 

References to the health-promoting properties of yogurt date back to 6000 BC in Indian Ayurvedic scripts and yogurt was well known in the Greek and Roman empires. Genghis Khan, the founder of the Mongol Empire, is reputed to have fed his army yogurt, a staple of the Mongolian diet, based on the belief that it instilled bravery in his warriors. In 1542, King Francoise I of France introduced it to Western Europe after being offered yogurt as a treatment by the country’s Turkish allies digestive problems.

However, it was not until the 20th century that the benefits were attributed to lactic acid bacteria.

Yogurt has its origins in Turkey and the word ‘yogurt’ is believed to have come from the Turkish word ‘yoğurmak’ meaning to thicken, coagulate, or curdle. As milk spoils easily, it was difficult to preserve it for use. It is believed that herdsmen who carried milk in bags made of intestinal gut, discovered that contact with intestinal juices caused the milk to curdle and sour, thickening and preserving it. Today, most yogurt is fermented milk that is acidified with bacteria.

Yogurt is an excellent source of highly bioavailable protein and an excellent source of calcium as well as a source of probiotics in addition to several essential nutrients, including protein, calcium, potassium, phosphorus, and vitamins B2 and B12. And many people with lactose intolerance are able to consume yogurt without any side effects as the bacteria in yogurt help with digesting lactose.

Yogurt was commercialized in 1919, when jam was added to it.Yogurt was later mixed with a variety of ingredients, such as cinnamon, honey, fruits, and sweets, and was used as a dessert to make it attractive to the public. Initially yogurt was sold at pharmacies. 

Yogurt gained fame when Elie Metchnikoff gave a lecture in 1904 at the Pasteur Institute in Paris, suggesting that longevity among Bulgarians could be attributed to the beneficial lactobacilli bacteria in yogurt. The popularity of yogurt spread to North America. 

Patterns of yogurt consumption vary greatly from country to country. In the United States only 6% of the population consume yogurt on a daily basis. 

Today, we have a great variety of yogurt flavors available in the grocery stores. 

Today we are featuring a chilled yogurt soup, which is easy to make but is a filling and nutritious meal. And an added advantage is that as it is chilled, it can be prepared ahead of serving and stored in the refrigerator.

Yogurt Soup, Chilled

Ingredients

• 1 bunch spinach, stemmed and washed, or 12 ounces baby spinach
• 2 large garlic cloves
• 3 cups plain yogurt
• 1 teaspoon cumin seeds, lightly toasted and coarsely ground
• 1 can chickpeas, drained and rinsed
• Juice of ½ lemon
• ½ teaspoon red chili flakes (optional)
• Salt and pepper to taste

Directions

• Steam the spinach until just wilted, about two minutes. Rinse with cold water, squeeze out excess water and chop. Set aside.
• Crush the garlic with salt and mash to a paste. Stir into the yogurt, along with 1 cup of cold water. Mix well.
• Add the cumin seeds, spinach and chickpeas. Season to taste with salt and pepper. 
• Add the lemon juice and chill for several hours.
• Serve with the red chili flakes, if using, sprinkled on top.

Watercress is a semi-aquatic perennial plant that is a member of the Brassica family along with cabbage, kale, mustard greens, collard greens, turnips, and radishes. It has a spicy scent and a peppery, and tangy flavor when fresh. When cooked, the peppery flavor will slightly diminish. In addition to the leaves, the small clusters of fragrant white flowers and small pods with seeds are also edible.

Watercress has a long and storied history, with evidence of its use dating back 3000 years to the Persians, Greeks and Romans. 

Served to the Roman and Persian army, many believed watercress would help increase stamina, freshen breath, and prevent scurvy. The Persians had observed that soldiers were healthier when watercress was part of their daily diet. Roman emperors ate watercress to help them make ‘bold decisions’.

The Greeks were aware of the health benefits of watercress. When Hippocrates founded the first hospital on the Island of Kos around 400 BC, he grew wild watercress in the natural springs and used it to treat blood disorders.

The herbalist John Gerard celebrated watercress as a remedy for scurvy as early as 1636. And, according to the book James Cook and the Conquest of Scurvy ¹, Captain James Cook was able to circumnavigate the globe three times, due in part to his use of watercress in the diet of his sailors.

It is an integral part of Mediterranean diets.

The U.S. Army planted watercress in the gardens of forts along the western trails, as food for their soldiers. It has been used as a breath freshener and palate cleanser, as well as for medicinal purposes. 

Watercress is one of the oldest known consumed leaf vegetables and is still one of the most widely used greens in the world today. It is available year-round, with a peak season in the spring through early summer.

Naturalized in pools and streams, watercress is easily found growing in the wild and is also commercially grown hydroponically. 

Watercress is an excellent source of vitamin K and contains vitamins A, C, and E, iron, magnesium, nitrate, phosphorus, riboflavin, potassium, and calcium.

Valued for its peppery flavor, Watercress is very versatile and is eaten both fresh and cooked. The leaves and stems can be used fresh as a garnish, mixed into salads, tossed into pasta, cooked into omelets, ground into pesto, or blended into juices and smoothies. They can also be used in wraps and sandwiches or sprinkled on top of pizza, casseroles, and mixed into sauces. 

Watercress soup has been popular in Britain sine the 17th century.

Watercress Soup

Ingredients

• 1 pound potatoes, peeled and sliced
• 1 pound leeks, white and light green parts sliced
• 1½ quarts vegetable stock
• Herb bouquet of two or three herbs like parsley, sage, thyme etc
• 2 bunches watercress
• ½ cup plain yogurt
• Juice of ½ lemon (or to taste)
• Salt and pepper to taste

Directions

• Separate the leaves and tender stems of the watercress from any hardy stems and discard the hardy stems. Set aside some of the leaves for garnish.
• In a largish pot, add the vegetable stock, along with the potatoes, leeks and herb bouquet. Cook till the potatoes are tender, for about 30 minutes.
• Add the watercress to the soup and season with salt and pepper. Simmer for five minutes.
• Remove and discard the herb bouquet. Using an immersion blender, puree the mixture to the desired consistency.
• Add the yogurt and lemon juice to taste and mix well. Adjust the seasoning.
• Serve the soup sprinkled with watercress leaves and lemon slices on the sides.

Quinoa is a plant which originated in the area surrounding Lake Titicaca in Peru and Bolivia, in the Andes Mountains of South America. Quinoa was cultivated and used by pre-Columbian civilizations and was replaced by other cereals on the arrival of the Spanish, despite being a local staple food at the time.

Existing historical evidence indicates that its domestication by the peoples of America may have occurred between 3,000 and 5,000 years BCE. Before its domestication, the leaves and seeds of wild quinoa were used as food. The plants have been represented on early pottery from the region.

The quinoa plant is a very pretty plant with broad-leafed and grows to be 3 to 9 feet tall. IThe seed heads have beautiful colors ranging from red to purple, orange, green, black or yellow. The quinoa plant prefers cooler temperatures and short days and can handle mild frost. However, it is not very picky being able to grow in poor soil without fertilizer or irrigation. 

Qunioa was a sacred crop to the Incas who called it the mother of all grains or chisaya mama. According to the legends, it was a custom for the Incan emperor to ceremoniously plant the first quinoa seeds every year. 

A 400-year decline in the production of quinoa began with the Spanish conquest in the 1500s. While the Spanish colonists scorned quinoa as ‘food for Indians,’ they also felt threatened by this nutrition source, as Inca armies used a mixture of quinoa and fat, known as ‘war balls’ while they marched for many days. The Spanish destroyed quinoa fields in an attempt to weaken and conquer the population.

In more recent times, the ruling class told indigenous people that quinoa was not good for human consumption and should only be used as animal feed. The irony is that quinoa had literally gone underground and almost disappeared as malnutrition and poverty soared among the indigenous population in this region.

However, quinoa has been rediscovered. In the United States, it was first introduced commercially in 1982 and since then its popularity has grown. And it is noteworthy that the descendants of the Inca are now growling and selling quinoa while also consuming. South America, the cultural home of quinoa, contributes over 80% of the world’s supply. 

Quinoa is a complete protein. While rich in antioxidants, it also contains folate, iron, thiamine, copper, magnesium, manganese, phosphorus, potassium, and zinc. Most importantly, quinoa is a gluten-free option for people with Celiac disease or gluten sensitivity.

Once considered an alternative crop or a niche food, quinoa is now becoming increasingly common in North America. 

Quinoa comes in three colors: white, red and black. For today’s recipe of Quinoa and White Bean Soup, I have used a tri-color mix.

Quinoa and White Bean Soup

Ingredients

• ¼ cup olive oil
• 2 medium onions or one large, finely chopped
• 2 medium carrots, peeled and finely chopped
• 2 stalks celery, trimmed and finely diced
• 1 can (14½ ounces) cannellini or other white beans, drained
• 2 cloves garlic, finely chopped
• Tomatoes of any kind, to make up two cups when chopped
• 7 cups vegetable stock
• ⅓ cup quinoa
• 2 tablespoons chopped parsley
• 1 tablespoon chopped fresh oregano, rosemary or thyme
• Salt and pepper to taste

Directions

• Heat oil in a largish saucepan over medium heat. 
• Add onions, carrots and celery, and sauté until tender. 
• Add beans and garlic and stir for 2 minutes. Season with salt and pepper.
• Stir in chopped tomatoes and their juices, and vegetable stock. Simmer until tomatoes are cooked and well mixed.
• Add quinoa, parsley and rosemary. Cover and simmer until quinoa is cooked, 12 to 15 minutes. 
• Adjust seasoning. Serve garnished with chopped parsley and rosemary.

Peas, in their infinite variety, have been consumed by humans since antiquity, the first archaeological discovery of peas dating back to around 5000 BC in the Nile delta area of Egypt. From there they spread across Europe and into Asia, over time. Romans were cultivating peas about 500 BC. During the middle ages, they became one of the staples everywhere.

Peas were originally grown by humans for the seeds, which could be dried and preserved for hard seasons when not much was available in nature. The main advantage was that they could be kept for a long time. 

Dried peas needed to be cooked for a long time and it was difficult to them to a specific doneness, as they turned mushy with the prolonged cooking. So they were mostly used for stews or soups.

They could be cooked with so many things to add to their flavor, most often ham bones, salt pork or bacon.

Though dried peas have been popular for a long time, it was only in the 17th century that it became fashionable to eat young green peas, freshly shelled, before they matured into hard seeds. Thomas Jefferson discovered them on a trip to France and brought multiple varieties back to America and planted them on his estate.

Another trend in modern days is to add fresh tender pea shoots to salads, adding a fresh flavor, crunch and nutrition to them.

Tom Thumb, Little Marvel, Tall Telephone and Mr. Big… these are names of varieties of peas.

Peas are a good source of vitamin A, vitamin C, folate, thiamine (B1), iron and phosphorus. They are also rich in protein, carbohydrate and fibre and low in fat.

Today peas are commonly used in our daily cooking, one of their advantages being that you can always grab a can or a frozen bag, regardless of the season.

An interesting dish of peas is the pie floater from Australia, consisting of a traditional meat pie, placed upside down, sometimes submerged in a bowl of thick pea soup.

Today we are making a simple yet flavorful peas soup, green and refreshing. So suitable for spring!

Lemony Peas Soup

Ingredients

• ¼ cup extra-virgin olive oil
• 1 large onion, chopped
• 2 celery stalks, trimmed and thinly sliced (about 1½ cups)
• ¼ cup vermouth or white wine
• 2 garlic cloves, minced
• 5 cups vegetable stock
• 2 fresh shelled peas (or frozen peas)
• ¼ roughly chopped fresh parsley
• ¼ wedge of a lemon
• Salt and pepper to taste
• Sour cream, parsley and lemon zest for serving

Directions

• In a largish pot, heat the olive oil over medium. Add the onion and celery, season with salt and pepper, and cook, stirring occasionally, until softened.
• Add the wine and garlic, and cook until the liquid evaporates, about 3 minutes. 
• Add the vegetable stock and bring to a boil over high heat.
• Add the peas and cook, stirring occasionally, just until tender, about 3 minutes. 
• Remove from heat, and add the parsley.
• Using an immersion blender, puree the soup to the consistency you like.
• Squeeze a dash of lemon juice and adjust seasoning.
• Ladle into bowls, and serve right away topped with a dollop of sour cream and sprinkled with parsley and lemon zest.

Note: If you are using frozen peas, make sure that they have not been sitting in the freezer for a long time. Freezer burn can destroy the flavor and texture of this soup.

Tidbyte

Peas have made a great contribution to genetic sciences! Johann Gregor Mendel, known as the Father of Genetics, discovered the fundamental laws of inheritance after studying pea plants for a period of eight years. Mendel’s Laws of Heredity, published in 1865, was the first time gene structure and their dominant and recessive nature were defined and understood.

Spring has definitely arrived, and green things are sprouting up everywhere. Along the path by the river, by the side of the lake, in the park. Even by the sidewalks. Have you ever wondered whether any of that is edible? Fact is, most of them are. But only if one knows which to pick. 

Foraging for wild food is how humankind survived in its early days. However, as settled and started cultivating food, the foraging skills were no longer needed for survival. In recent times individuals and small communities have recognized that it is something that can be beneficial to people as well as the environment. 

Collecting any greens that grow in wild unattended places for food is actually foraging. These could be in our own areas or where we travel to for the purpose. 

One of the advantages of eating wild greens is that they contain phytonutrients not found in cultivated foods.

However, one has to be extremely careful to identify plants correctly before consuming them as some of the plants could be poisonous, even causing death. In addition to plant identification, there are factors you should be mindful of, like pick them from areas where dust from the traffic or other pollutants haven’t settled. Also where dogs haven’t peed on them. 🙂

And be careful not to harm the plant and only take just what you need, so that it can come back and provide goodies for a long time to come. Once you become familiar with the greens available in your local area, you can count on them coming up year after year. I know three wonderful mulberry trees in my neighborhood who have provided many a basketful of lovely ripe fruit year after year.

Living in an urban area, personally I do not have access to too many species of edible wild greens. Dandelion, nettles and purslane are things that I have confidently collected. And I normally cook them along with other store bought greens. 

All these leaves should be picked when they are still tender and only the delicate shoots should be picked. Dandelion buds are supposed to be good for brewing tea but never tried it.

Wild Greens Soup

Ingredients

• 2 tablespoons extra-virgin olive oil
• 2 leeks, cut in half lengthwise and sliced
• 4 garlic cloves, sliced
• 6 cups chopped greens (leaves only), such as Swiss chard, dandelion greens, beet and carrot greens
• 2 large eggs
• Salt and pepper to taste 
• Slices of toasted bread, to serve
• Grated Parmesan, for serving (optional)

Directions

• Heat 1 tablespoon olive oil in a large, heavy soup pot over medium heat, and add the leeks. Cook, stirring, until tender, 3 to 5 minutes. 
• Add the garlic and cook stirring, until the garlic is fragrant, about 1 minute. 
• Add the greens, and stir until they begin to wilt. 
• Add 6 cups and salt to taste, and bring to a boil. Reduce the heat and simmer, partially covered, for 15 to 20 minutes, until the greens are very tender. 
• Add pepper to taste and adjust seasoning.
• Beat the eggs in a bowl. Making sure that the soup is not boiling, whisk a ladle of it into the beaten eggs. Take the soup off the heat, and stir in the tempered eggs. 
• Place one or two slices of bread in each bowl. Ladle in the soup, sprinkle some Parmesan if desired and serve.