Salmon Minestrone Soup

Minestrone is a hearty and thick Italian-style soup containing vegetable and pasta. This recipe includes salmon which is an excellent source of Omega-3 fatty acids and protein. Carrots (loaded with Vitamin A) and zucchini (rich in antioxidants and potassium) add a lovely crunch.

Ingredients :
• 2 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 carrot, peeled and diced
• ½ zucchini, diced
• 1 cup sweet corn
• 1 cup canned chopped tomatoes
• 2 cups chicken stock
• 200 gr salmon, sliced
• 1 cup cooked pasta
• 1 sprig thyme
• Salt and pepper to taste
• Fresh parsley or thyme for garnishing

Directions :
1. Heat oil in a pan over medium heat and brown onion and garlic for 2 minutes.
2. Add carrot and zucchini, sauté for about 2 minutes.
3. Add corn, tomatoes, chicken stock, and simmer for 5 more minutes.
4. Add salmon slices and continue simmering for another 5 minutes or until cooked. Add pasta and mix well.
5. Season with thyme, salt and pepper.
6. Remove from heat, garnish with parsley or thyme and serve.

To 3-4 servings

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Aubergine (Eggplant) Kinpira

If you like braised eggplant with pepper and chilli, here is another rather similar dish - Eggplant Kinpira using only simple ingredients. Mirin is omitted in this recipe, you can add mirin or cooking rice wine, if desired.

Preparation:     5 mins Cooking time:  5 mins

           

Ingredients :

°         250g  aubergine (eggplant), cut into strips

°         1 tablespoon olive oil

°         some toasted sesame seeds

°         some chilli flakes (optional)

°         some coriander or Chinese celery (optional), for garnish  

Seasoning :

°         3 tablespoons light soy sauce

°         60ml water or dashi stock

°         1 tablespoon sugar

Directions :

1.      Place all the seasoning ingredients in a bowl and mix well. Set aside.

2.      Heat oil in a wok. Fry the aubergine or eggplant for 2-3 minutes.  Pour in the seasoning and simmer for 1-2 minutes or until it is dry.  

3.      Dish up, top with coriander or Chinese celery, sprinkle with toasted sesame seeds, chilli flakes and serve immediately.

Serves 2-4

Edamame and Corn Salad

A simple and colourful salad! Whatever combination or quantity of the ingredients used is possible, just make sure they are balanced and in harmony with the colour, texture and appearance of the food.

Preparation:     8 mins  Cooking time:  8 mins

           

Ingredients :

°         150g edamame beans

°         100g corn, blanched

°         50g carrot dices

°         1 teaspoon sesame oil

°         salt, to taste

°         some roasted/toasted white sesame seeds

Directions :

1.      Place the ingredients in a bowl, mix well and serve. 

Serves 2

Lentil-Vegetable Stew

Ingredients (use vegan versions) :
• ¼ cup water
• ½ medium onion, chopped (1 cup)
• 2 medium carrots, shredded (1 cup)
• 1 small sweet potato, peeled and diced
• 4 cloves garlic, chopped
• 2 cups dry lentils
• 6 cups very hot vegetable broth
• ¼ teaspoon cumin
• 1 teaspoon curry powder
• Salt and pepper to taste

Directions :
In a skillet over medium-high heat, bring water to
simmering. Add onion and saute 2 min. Add carrots, sweet
potato, bell pepper(½ medium)and garlic; saute 1 min.
until water has evaporated. Spoon into slow cooker. Ad
remaining ingredients. except salt and pepper.
Cook on low for 8 to 10 hours or until lentils are very
soft and stew is thick. Can be very well frozen in
containers.

Serves 6-8