Tag Archives: zucchini

Roasted red beet, zucchini and tempeh with quick “sauerkraut”

I don´t often make meals with red beet as beets contain some oxalic acid, nevertheless I do like a roasted beet from time to time. I find they take very long to become soft when just baked in the oven…so it´s best to first steam your beet chunks for some time until they´re semi-soft. Then toss the chunks with similar-size chunks of zucchini (I had yellow one) and tempeh (I used marinated, so better cook yours with some soy sauce first to give it flavour) in a bowl. Stir in olive oil to coat and then some salt, dried basil, oregano and thyme. Transfer into a baking dish and bake for about 45 minutes on 200°C, stirring at times and checking that the veggies don´t burn.

Meanwhile finely shred cabbage (I used both white and red cabbage) and cook in a pot with a lid and a small amount of water, on a low to medium flame. Don´t forget a pinch of salt. You might need to use a flame tamer and stir at times so the cabbage cooks evenly. Halfway add a splash of vinegar (I had apple cider vinegar) and caraway seeds if you like them – in the traditional Czech sauerkraut they are mandatory 😀 Cook long until almost completely soft, and near the end add a splash of mirin. After this step your “sauerkraut” will become done quickly.

I served these dishes with millet and gomasio.


Filed under Complete meals, Recipes, Tofu and tempeh dishes, Vegetable dishes

Okara shiitake stir-fry with buckwheat

Okara is one of those macro ingredients that most “normal” people have no clue about, and actually many macro people don´t use okara either…It´s a by-product of tofu production and it´s the cooked soybean pulp that gets strained before you put nigari into soy milk to turn it into a firm chunk of tofu. It´s quite neutral on its own so it can be used in many versatile ways, both sweet and savoury. So far I only tried the savoury applications, such as in this little recipe…

Sautee some onion with a pinch of salt on olive oil until translucent, then add two sliced (dried and well soaked) shiitake mushrooms, a bit of water, cover pan with a lid and let steam for a couple of minutes. Then add thinly sliced half or quarter moons of zucchini and cook some more. Be sure the mushrooms and zucchini both get soft. Add half to one cup of fresh okara (it is sold refrigerated) and again cook under the lid, stirring at times. Season with more salt or ume plum vinegar which gives a nice little sour kick. Serve the dish with buckwheat with mixed in fresh minced parsley. The parsley is totally optional but balances well the strong contracting heavy energy of the buckwheat.

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Filed under Complete meals, Grain dishes, Recipes, Tofu and tempeh dishes, Vegetable dishes

Savoury zucchini pancakes

I grew up often eating the traditional Czech savoury potato pancakes – these come pretty close without using potatoes, white flour or eggs that belong to the original recipe! 😀

Just grate a few small zucchinis (I used two for the two of us) on a coarse grater, sprinkle with about half a teaspoon of salt, add seasonings to taste (I chose 1/2 tsp ground coriander, 1/2 tsp ground cumin and one pressed garlic clove) and enough water and arrowroot starch to make a slightly runny pancake type dough. Amount of water depends on how much your zucchinis release water, I needed to add just a tiny bit. Heat oil on a frying pan and fry until golden on both sides. The pancakes had a really nice taste, but next time I might choose a flour instead of starch (I chose arrowroot because I am avoiding flours due to candida). The starch turned out to be a bit too sticky in the texture :-p

My pancakes went with amaranth sprinkled with nori flakes, some fresh rucola leaves and steamed brussel sprouts.

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Filed under Complete meals, Recipes, Vegetable dishes

Zucchini barley soup

This recipe comes from Wieke Nelissen of the Amsterdam Kushi Institute, where I studied  in 2011-12. It´s perfect for the weather here which is getting pretty warm! You´ll need

2 medium zucchinis, chopped up

3 cups of water

1/3 cup barley

1/2 tsp salt

1/2 tablespoon oil (I used mirin instead, to stay oil-free, and kept the amount)

garnish (I used spring onion and a few matchsticks of young carrot)

a sprinkle of dashi (my addition, optional)

1 tablespoon kuzu diluted in cold water (optional)

First pressure cook the barley with one cup of water and a pinch of salt for 40 minutes. Meanwhile sautee the zucchini shortly (on oil or mirin), adding half a teaspoon of salt and then covering the zucchini with two cups of water. Let simmer until zucchini softens and then blend with a mixer. Add cooked barley. I also thickened the soup with about a tablespoon of kuzu starch diluted in a little cold water, and I sprinkled in maybe 1/4 of a little packet of dashi powder.

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Filed under Grain dishes, Recipes, Soups