Tag Archives: sodium

TNP, vol. IV(egan) – Pumpkin Stew

  • 1 c mashed pumpkin, chunky
  • 1 can lentil soup
  • 2 c cherry tomatoes
  • 3-4 L kale leaves or 1/2 c blanched/squeezed
  • 1.5 c vegetable broth
  • 4 tsp olive oil
  • 1 tsp coconut oil
  • 2-3 cloves garlic
  • 1/2 M onion, diced
  • 1 S-M jalapeno, diced (with seeds)
  • 1/2 tsp turmeric
  • 1/8 tsp cinnamon
  • 2 tsp rock salt
  • 1/2 tsp black pepper

pumpkin-lentil-stewI know what you’re thinking — “you have an 11lb pumpkin’s worth of pumpkin and all you can do is puss out with soups?” And for that I’ve got three responses:

  1. A stew is an entirely different animal than a soup. Well, not entirely. It’s just much more about the solids than the liquid.
  2. I also made pumpkin oatmeal, which is a good step above soup.
  3. Be gentle; this is my first pumpkin.

Preheat oven to 425. Start your garlic and onions on ML in the coconut and 3 tbsp olive oil. While they become friends go ahead and blanch your kale and ready those cherry tomatoes (I wasn’t planning on using them but by Thor’s Hammer I was not about to let them get a day wrinklier on the counter). Toss cherry tomatoes with 1 tsp olive oil and place in a baking pan. Sprinkle with sea salt and put in the oven for 20m, or until their skins begin to split.

While those roast, go back to the pan and turn heat to M. When hot, add spices and jalapeno and stir for no longer than 1 minute. Add pumpkin; mix. Add lentil soup and kale, mix gently until hot. When done add the tomatoes to the pot and serve. I did a pretty good job covering up that inside-of-an-aluminum-can taste that no soup on a grocery store shelf can hide… even with a little processed food in its foundation, this stew gets 5 spoons! The chunky pumpkin is an excellent stand-in for the potatoes usually found in this recipe and the cherry tomatoes provide an unexpectedly flavorful bite. Make sure, however, to look for a low-sodium can of soup to offset that sea salt.

There is still 1/2 c puree in the fridge, and a quart of cubes in the freezer… something else will have to be made. I will continue to sally forth, roughly handling gourds wherever I go.

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Raspberry Beef MexiSoup (or, “Not Every Experiment Works”)

In my pantry today:

  • 1lb beef stew meat
  • 2 c fresh raspberries from your backyard
  • 1 small can tomato sauce
  • 1 14oz can petite diced tomatoes
  • 1 14 oz can of corn, drained
  • 1  14 oz can beef broth
  • 1 packet au jus mix
  • 1 packet onion gravy mix
  • 1 packet chili seasoning
  • 3 c frozen crowder peas
  • 1 tbsp garlic paste
  • 2 c water
  • 1 c minced kale
  • 3 tbsp diced onion

My apologies for another recipe with which I have personal ethical and medical concerns — but in this case, various gravy and seasoning mix packets saved it. Again. I’m talking to you, rescue chili. Why don’t I cotton to using many of these packets? Delicious, yes. Sodium content? Abhorrent. I might as well just call recipes that use more than one of these types of packets “salt soup.” A little salt soup is always called for before the game ends if there is need for thickening and/or flavor. This is ultimately what happened, and I am not proud. But dinner? Really, really tasty.

Start a frozen packet of beef stew in the crock pot on L with raspberries, garlic paste and beef broth. Upon coming back the next morning, the rest of the ingredients were added after the meat was found sufficiently flavored and back-of-a-teaspoon smashable. Once all the kids were in the pool, the crock pot was covered and left on L for another 6 hours.

When served, this soup was topped with minced kale leaves that had been massaged with a smidge of safflower oil and mixed with diced onion. It was an excellent dance of color and flavor… and then a terrible texturturous turn. Seeds. Raspberry seeds. Oh no, why didn’t I remember that fruit sometime had those? And why hadn’t the slow cooker made them any less like industrial gravel? So the raspberries that were meant to save the stew meat instead betrayed said stew. And me. And it was, for that, a shame upon my house. Without the spitoon rocks, this would easily have gotten 4 spoons.

I did learn that minced massaged kale and onions are a great meal topper, so isn’t that what really matters here?