For
The Love of Your Heart
Easy Esselstyn Diet Recipes with Pictures: Dandelion Green Gumbo with
Good Thyme Rice
Dinner: 074 |
Dandelion Green Gumbo with Good
Thyme Rice |
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Community Supported Agriculture |
Dinner The dandelions lost most of their
bitterness during the simmering without previous blanching. The other
seasoned vegetable included of cause the “holy trinity” of Cajun gumbo soups
(onion, celery and bell pepper). |
Served
A delicious Louisiana gumbo prepared with a dark “roux” made from braised onions, beer and barley used as thickener as well as for white meat replacement. The full-bodied Cajun flavor and the supple texture and refreshing slight bitterness of the greens provided for a feast. |
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Get in Advance: 1 cup of Basmati rice 1 cups of low-salt low-fat vegetable broth ½ cup of water 4-5 springs of fresh thyme 1 bunch of dandelion greens washed and cut lower stems discarded 2 gloves of garlic, mince 1 bottle pale lager beer (bitter but not sweet) 2 cups of low-salt low-fat vegetable broth 2 ribs of celery, chopped ½ red bell pepper, chopped ½ yellow medium onion, chopped ¼ teaspoon black pepper ½ teaspoon sweet paprika 1 bay leaf ½ cup of barely 3 -6 teaspoons of Frank’s Hot sauce, medium to spicy heat level ½ teaspoon of Worcestershire sauce 2 cups of low-salt low-fat vegetable broth ½ of ¼ teaspoon nutmeg 1 15oz can of roasted chunked tomatoes with juice Grated zest of 1 lemon 2 scallion, finely chopped Have On Hand: Crisp bread |
Ingredients Workplace Readying
the greens |
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Recipe (Adapted from and expanded to low-salt, low-fat (Esselstyn Plant Diet) from Rachael Ray Show: 30 Minute Meals, recipebridge.com) For 3 (generous)-to 4 Portion. Prep time: 90 min. Prepare Vegies Wash Dandelions, set aside lower stems, chop to 1 inch strips Chop lower stems. Mince finely 2 gloves of garlic Chop half of an onion Chop half of a red bell pepper Chop 2 ribs of celery taken from heart and include the greens Start the Rice Place into small pot 1 cup of Basmati rice 1/2 cup of water and 1 cup of low-salt low-fat vegetable broth Add five springs of fresh thyme Bring to boil and simmer for30 - 35min. Do not overcook. Make Soup Prepare roux In a heavy soup casserole on high heat braise onions to dark brown color (5 min). Add garlic for 10 sec until fragrant. Cool down. Deglaze with 1 bottle of pale beer Add ¼ teaspoon of black pepper Add ½ teaspoon of sweet paprika Reduce volume to ½ on medium heat Add 1 Bay leaf Add ½ cup of barley Add 3 teaspoons of Frank’s Red Hot sauce Add ½ tablespoon of Worcestershire sauce Add chopped red bell pepper, celery and chopped lower dandelion stems but not the scallions! Let cook for 5 min Cook the dandelion greens Add 2 cups of vegetable broth Add chopped green and fold under roux Add ½ of ¼ teaspoon nutmeg Raise heat to a boil and lower to a simmer Add chunked tomatoes with juice and fold under Simmer for 15 min Add water as needed for adjusting liquid level of the soup. Finish Rice When rice done remove thyme stems Add chopped scallion and lemon zest Fluff with fork Serve Soup Fill gumbo into soup bowls Fill tightly a small dish (1/2 cup measuring cup) with rice and empty it into the middle of the soup Complement with crisp bread |
Chop dandelions greens Chopped dandelions with discarded lower stems (but
see below) Chopped vegetables readied Braise onions to dark color
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De-caramellize with lager beer
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Boil down to half volume
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Add rest of “holy trinity” vegies
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Add chopped dandelions
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Fold dandelion greens under rux |
Add fire-rosted chunked tomatoes |
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Remove Bay leaf from finished gumbo |
Remove from rice thyme stems |
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Mix into rice chopped scallion and lemon zest and
fluff up rice
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Prepared
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Klaus Spring time is dandelion growing season! This time I used also the bases of the stems, which have only little green leaf attached, since they provide additional fiber and a little crunchiness. I separately dice them and added them to the initial onion pepper stewing. |
I got a large bunch of Green |
Cutting off the stems’ bottom |
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Chopped bottom stems for stewing |
Served |
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Comments: Write to heart@youworldtree.com and
we will add your contribution here. |
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