Based upon a traditional stew of West Africa, this dish offers a wealth of flavors, blending colorful vegetables with curry spices and peanut butter. You control the spiciness. Don’t worry about the long list of ingredients. It doesn’t take long to make; just let it simmer for about an hour. The smells in your kitchen will be wonderful!
2 Tbs. peanut oil
1 cup onion, chopped fine
2 cups chopped cabbage
2 garlic cloves, minced
¼ tsp. Cayenne pepper, or to taste
2 tsp. curry powder, hot or mild
½ tsp. ground thyme
1/4 cup smooth peanut butter
15-ounce can chopped tomatoes
15-ounce can vegetable broth
2 cups water
2 medium sweet potatoes, peeled and chopped
2 medium rutabagas, scrubbed and chopped
2 to 3 carrots, peeled and chopped
2 cups fresh spinach
1 15-ounce can chickpeas
1 tsp. salt, or to taste
In a large cookpot, heat oil and add onion, cabbage, and garlic. Cook until cabbage is softened, about 5 minutes. Stir in spices and peanut butter. Add tomatoes, broth, and water. Add sweet potato, rutabaga, carrots, and spinach; stir and bring to a boil. Reduce heat to simmer. Add chickpeas and salt during the last 10 minutes.
Serve over rice.
What can we say about a beautiful, colorful, nutrient-filled dish that takes after its namesake (well, at least the beautiful, colorful parts)? This salad starts with a coleslaw base, but you can add everything you like and can only make it better! It’s so flavorful, you don’t need any fancy spices. When you see the bright colors and taste the sweet-sour dressing, you’ll be bowled over by Boulder Slaw!
Start with a coleslaw base:
shredded green and red cabbage and shredded carrots (you can use a prepared coleslaw pack, if you like)
Lots more shredded or matchstick-cut carrots
Broccoli florets, blanched 30 seconds and cut very small
Red and green bell peppers, diced
Red or sweet yellow onion, diced
½ cup fresh Italian parsley, chopped fine
Also, you could try one or two of these ingredients:
Finely chopped apples
Dried cranberries or raisins
Pineapple pieces or crushed pineapple, drained
Finely chopped mushrooms
½ cup sugar
½ cup white vinegar
¼ cup water
¼ cup vegetable oil
1 tsp. salt
Dash of black pepper
Dash of red (cayenne) pepper
1 tsp. celery seed
There are many versions of minestrone; this is one of our favorites. Feel free to substitute in-season produce.
2 Tbs. olive oil
1 large onion, chopped
2 carrots, chopped
2 celery stalks, chopped,
2 zucchini, sliced
3 red potatoes, peeled and cubed
3 cups cabbage, shredded
1 1/2 quarts vegetable broth or water
1 15-oz can chopped tomatoes, with liquid
1 16-oz can cannellini beans, drained
1 cup cut green beans
salt to taste
1. In large stewpot, heat olive oil. Sauté onion until semitransparent.
2. Add carrots, celery, zucchini, potatoes, cabbage, and vegetable broth. Bring to a boil. Reduce heat; simmer for 2 hours, stirring occasionally.
3. Add remaining ingredients; simmer another 30 minutes.
Colorful and loaded with vitamins, this Caribbean stew reveals its African origins by the addition of yams, okra, and peanuts. It’s a flavorful blend of textures that pleases the palate. Try this dish served with slices of crusty bread and a crunchy salad — and maybe a colorful drink with a little umbrella in it.
1 large yellow onion, chopped
3 Tbs. olive oil
3 cups chopped cabbage
1/4 tsp. cayenne
1 Tbs. fresh ginger root, grated
1 14-ounce can vegetable broth plus 1 can water
3 small or 2 large yams, peeled and cut into 1/2-inch cubes
1 tsp. salt, or to taste
1 14-ounce can diced tomatoes
1 10-ounce package frozen, sliced okra
3 Tbs. fresh lime juice
2 Tbs. fresh cilantro, chopped
Chopped peanuts for garnish
Cilantro sprigs for garnish (optional)
1. In a large stewpot, sautè the onions in olive oil on medium heat for about 5 minutes.
2. Add the next five ingredients, including yams. Add water if necessary to cover vegetables. Cover pot and bring to a boil. Reduce heat and simmer on medium-low heat for 6-10 minutes, until yams are barely tender.
3. Add salt, tomatoes, okra, and lime juice. Simmer about 15 minutes, and then stir in cilantro.
4. Transfer the stew into a decorative serving dish, if desired. Sprinkle with chopped peanuts and a few sprigs of cilantro before serving.
1/2 cup vinegar
1/2 cup sugar
1/4 cup canola oil
1/4 cup water
1/2 tsp. salt
1/2 red bell pepper, thinly sliced
1/2 green bell pepper, thinly sliced
1/4 cup jalapeño pepper, minced
6 cups coleslaw
1. Place dressing ingredients in a small bowl. Stir with a whisk and set aside.
2. Combine slaw ingredients in a medium bowl. Pour dressing over slaw, tossing to coat.