The World On Your Stove

“Interested in bringing a taste of the world into your home — and not in a take-out container? We can help. Garden Plate contributing writer Jennifer A. Wickes has developed a variety of recipes as worldly as she is.

A New Jersey resident, Jennifer has lived in Bermuda and Argentina, as well as several more domestic locales. She has roots in Argentina, England and Ireland, and she keeps in touch with family and friends in all corners of the world, including New Zealand, Japan and the Republic of Georgia. We hope you’ll be inspired!”

Indian Mulligatawny Soup
Recipe by Jennifer A. Wickes
Photo and Food Styling by Lori Maffei

Serves four

2 tablespoons safflower oil
2 teaspoons freshly ground black pepper
4 teaspoon cumin seeds
2 teaspoon mustard seeds
4 teaspoon dried minced onion
8 whole dried red chilies
10 curry leaves*
2 teaspoon turmeric
8 garlic cloves, crushed
4 cup tomato juice
Juice of 8 limes
2 cup water
Salt to taste
Cilantro, chopped

1. In a large saucepan, over medium-high heat, heat the oil. Add the pepper, cumin, mustard, chilies, curry leaves, onion, turmeric
and garlic. When the garlic is golden and the chilies are dark, lower the heat.
2. Add the tomato juice, lime juice, water and salt. Bring to a boil, and then simmer for 10 minutes.
3. Garnish with cilantro.
* If you can’t find curry leaves, try bay leaves.

Nutrition Information: 880 calories; 140 calories from fat; 26g protein; 159g carbs; 9g sugar; 16g total fat; 2.5 saturated fat; 0mg cholesterol; 17g dietary fiber; 300mg sodium; 10% Daily Values calcium; 20% Daily Values iron

Karyna’s Ecuadorian Quinoa Soup
Recipe Adapted by Jennifer A. Wickes
Photo and Food Styling by Lori Maffei

Serves 4

The Incas used to live off of quinoa, a very nutrient-rich grain (available in natural food stores), so when the Spanish came to South America, it was no surprise that the two cultures fused to form such a delicious soup.

1 tablespoon olive oil
½ teaspoon annatto (or paprika)
¼ cup chopped scallions
½ cup chopped leeks
1 tomato, chopped
2 cloves garlic, minced
½ teaspoon salt
¼ teaspoon pepper
¼ teaspoon cumin
½ pound pork, cubed
3 cups water
½ pound Idaho potatoes, peeled and cubed
1/3 cup quinoa, uncooked
2 tablespoons unsalted peanuts
½ cup milk
½ cup peas
4 basil leaves, julienned
¼ teaspoon cayenne pepper
Chopped parsley, for garnish

1. In a large pot, heat the oil over low heat. Add the annatto, scallions, leeks, tomatoes, garlic, salt, pepper and cumin. Cook for approximately 5 minutes.
2. Turn the heat to medium, and add the pork. Cook until it browns nicely on all sides.
3. Add the water and bring to a boil over high heat. Reduce the heat, cover and simmer 30 minutes.
4. Add the potatoes, quinoa, peanuts and milk. Cover and cook until the potatoes are tender, 10-20 minutes.
5. Add the peas, basil and cayenne and cook for 5 more minutes.
6. Serve hot, garnished with parsley.

Nutrition Information: 310 calories; 130 calories from fat; 19g protein; 29g carbs; 5g sugar; 14g total fat; 4g saturated fat; 40mg cholesterol; 5g dietary fiber; 350mg sodium; 10% Daily Values calcium; 20% Daily Values of iron

Polish Mushroom Pierogies
Recipe by Jennifer A. Wickes
Photo and Food Styling by Lori Maffei

Serves 4

Dough
2 cups all-purpose flour
½ teaspoon salt
2 large eggs
2 ounces cream cheese
Water

Filling
1 cup mashed potatoes
½ cup sautéed morel mushrooms
½ cup sautéed yellow onions
Garnish (optional)
Onions, sautéed
Sour cream

1. Sift the flour and salt into a bowl. Combine with eggs and cream cheese until the mixture forms a dough. Add water, if needed. Allow to rest for 30 minutes in the refrigerator.
2. Roll out dough to 1/8-inch thickness. Using a circular cookie cutter, a biscuit
cutter or the mouth of a glass, cut out 5-inch circles.
3. Place 2 tablespoons of mashed-potato mixture on the center of each circle. Brush the ends of with water. Fold over and seal.
4. Cook each pierogi in boiling water with a tablespoon of canola oil for 2 minutes.
5. Then, add to a skillet and sauté with the onions, if desired.
6. Serve with sour cream.

Nutrition Information: 410 calories; 90 calories from fat; 15g protein; 65g carbs; 2g sugar; 10g total fat; 4.5g saturated fat; 120mg cholesterol; 4g dietary fiber; 540mg sodium; 6% Daily Values calcium; 35% Daily Values iron

Mariana’s Argentine Carbonada Criolla
Recipe Adapted by Jennifer A. Wickes
Photo and Food Styling by Lori Maffei

Serves 6

The Argentines are known for their excellent beef. This stew is traditionally served in a pumpkin (or other winter squash).

1 8-pound pumpkin
2 tablespoons butter, melted
½ cup milk
3 ears corn
¼ cup olive oil
½ cup white rice
1 onion, diced
2 cloves garlic, minced
1 pound stewing beef
2 tomatoes, chopped
1 cup dry red wine
1 tablespoon sugar
Salt and pepper to taste

1. Preheat the oven to 375 degrees.
2. Wash and dry the pumpkin. Cut off the top quarter and set it aside. Remove the seeds.
3. Brush the interior of the pumpkin with melted butter. Make some small cuts into the pumpkin flesh without going through the skin. Pour in the milk.
4. Cover the pumpkin with its lid and place in the oven for 90 minutes.
5. Cut the ears of corn into small chunks — about 6 pieces per ear. Place in boiling water and cook until tender, approximately 3 minutes.
6. In a skillet over medium-high heat, add the oil and the rice. Sauté until the rice is golden. Then, add the onion and garlic.
7. Add the beef and briefly brown it. Add the tomatoes, wine, sugar, salt and pepper and cook, covered, for 20 minutes.
8. Remove from heat, add the corn and toss.
9. Remove the pumpkin from the oven. Add the carbonada to the pumpkin and mix thoroughly, carefully removing some of the pumpkin flesh and incorporating it into the stew. Cover and return to the oven for an additional 15 minutes.
10. Serve hot in the pumpkin with fresh bread.

Nutrition Information: 650 calories; 300 calories from fat; 23g protein; 64g carbs; 14g sugar; 34g total fat; 12g saturated fat; 65mg cholesterol;
5g dietary fiber; 100mg sodium; 15% Daily Values calcium; 35% Daily Values iron

Jamaican Pepperpot Soup
Recipe by Jennifer A. Wickes
Photo and Food Styling by Lori Maffei

Serves 4

½ pound pork shoulder, cubed*
1 scallion, chopped
1 tablespoon canola oil
¼ pound Swiss chard, chopped
¼ pound kale, chopped
1 okra, sliced
6 cups water
1 yam, cubed
½ teaspoon thyme
1 red jalapeño, thinly sliced**
Salt and pepper to taste

1 cup unsweetened coconut milk
1. In a large pot over high heat, brown the pork with the scallion until golden on all sides. Add water. Stir in the Swiss chard, kale and okra. Bring to a boil. Simmer until the vegetables and meat are cooked through.
2. Puree soup. Add yams, jalaneño, thyme, coconut milk, salt and pepper. Simmer over low heat for 1 hour.
3. Serve hot.

* More-traditional recipes utilize tripe instead of pork.
** If possible, try a habanero pepper.

Nutrition Information: 410 calories; 270 calories from fat; 14g protein; 25g carbs; 3g sugar; 30g total fat; 17g saturated fat; 40mg cholesterol;
6g dietary fiber; 130mg sodium; 10% Daily Values calcium; 20% Daily Values iron

Ethiopian Chickpea Wat
Recipe by Jennifer A. Wickes
Photo and Food Styling by Lori Maffei

Serves 6

2 tablespoons peanut oil
1 large red onion, minced
2 large carrots, peeled and chopped
1 large potato, peeled and chopped
½ teaspoon cayenne pepper
½ teaspoon paprika
½ teaspoon ginger
½ teaspoon salt
½ teaspoon black pepper
¼ teaspoon cumin
¼ teaspoon cardamom
1 tablespoon tomato paste
1 cup chickpeas, drained and rinsed
1½ cups water

1. Heat a large pot over medium heat. Add oil and sauté onion until translucent. Add carrots and potatoes. Cover and cook 10 minutes.
2. Add remaining ingredients. Bring to a boil. Reduce heat to a simmer. Keep the cover on and cook for 30 minutes.
3. Serve with Injera, an Ethiopian flatbread.

Nutrition Information: 230 calories; 60 calories from fat; 8g protein; 37g carbs; 7g sugar; 7g total fat; 1g saturated fat; 0mg cholesterol; 9g dietary fiber; 250mg sodium; 6% Daily Values calcium; 15% Daily
Values iron

Authentic Injera

1½ cups teff*
2 cups water
Salt to taste
Oil for frying

1. In a large bowl, mix the water and teff. Cover with a clean dishtowel and allow to sit until the teff ferments — as little as overnight, but as long as three days. The teff mixture will thicken and bubble, and there will be a pungent odor with it, similar to strong cheese. The batter will be thin like pancake batter. Salt to taste.
2. Heat a skillet over medium-low heat. Add oil to coat the bottom. Use about ¼ cup per injera. Fry. Allow to cook all the way through without flipping. Makes 10 flatbreads.

*Teff can be found in the grain section of natural food stores.

Nutrition Information: 110 calories; 20 calories from fat; 4g protein; 20g carbs; 0g sugar; 2g total fat; 0g saturated fat; 0mg cholesterol; 4g dietary fiber; 5mg sodium; 4% Daily Values calcium; 10% Daily Values iron

Americanized Injera

2 cups self-rising flour
2 cups club soda
½ teaspoon baking soda

1. Mix ingredients together in a medium-sized bowl.
2. Heat a skillet over medium heat, and spray with cooking oil. Pour a thin layer of batter onto the skillet.
3. Cook until spongy and cooked all the way through (no need for flipping)!

Nutrition Information: 90 calories; 0 calories from fat; 2g protein; 19g carbs; 0g sugar; 0g total fat; 0g saturated fat; 0mg cholesterol; less than 1g dietary fiber; 390mg sodium; 8% Daily Values calcium; 6% Daily Values iron

Nana’s Georgian Meatball Soup
Recipe Adapted by Jennifer Wickes
Photo and Food Styling by Lori Maffei

Serves 4

Once part of the Soviet Union, the Republic of Georgia is bordered by Turkey, Russia and the Black Sea. Georgia’s cuisine is influenced by its Mediterranean climate. To thicken this soup, try doing what the Georgians do — add ¼ cup of pureed walnuts instead of flour.

1½ pound ground beef
1 cup white rice, uncooked
2 cloves garlic, minced
½ onion, finely chopped
Salt and pepper
1 egg
1 28-ounce can crushed tomatoes
½ red onion, sliced
2 cloves garlic, sliced
Salt and pepper
Bay leaf
4 cups beef broth
4 cups water
Parsley, for garnish

1. In a large bowl, combine the beef, rice, minced garlic, chopped onion, salt, pepper and egg. Combine into meatballs.
2. In a large pot over high heat, add the tomatoes, sliced onion and garlic, bay leaf, salt and pepper and beef broth. When it comes to a boil, reduce heat, add the meatballs carefully and simmer 30 minutes.
3. Serve hot, garnished with parsley.

NOTE: To reduce the amount of sodium in this dish, look for low-sodium beef broth and crushed tomatoes.

Nutrition Information: 520 calories; 180 calories from fat; 45g protein; 40g carbs; 2g sugar; 20g total fat; 7g saturated fat; 165mg cholesterol;
5g dietary fiber; 1300mg sodium; 15% Daily Values calcium; 70% Daily Values iron

Moroccan Couscous
Recipe by Jennifer A. Wickes
Photo and Food Styling by Lori Maffei

Serves 4

2 carrots, peeled and chopped
1 zucchini, chopped
1 eggplant, cut into small cubes
1 red onion, quartered
1 bulb garlic, cloves separated
1 head broccoli, cut into small pieces
1 head purple cauliflower, cut into small pieces
¼ cup olive
Juice of 1 lemon
Salt and pepper, to taste
1 teaspoon ginger
1 teaspoon cumin
½ teaspoon cinnamon
½ teaspoon cardamom
3 saffron threads
1 cup vegetable broth
1 tablespoon corn starch
1/3 cup raisins (optional)
1/3 cup slivered almonds (optional)
4 cups prepared couscous

1. Preheat oven to 400 degrees.
2. Place all chopped vegetables in an oven-proof dish. Toss with lemon juice, olive oil and spices. Bake for 45 minutes.
3. Mix broth and cornstarch together. Pour over vegetables and toss. Allow to cook another 15 minutes.
4. Serve with prepared couscous. Sprinkle optional raisins and almonds on top of the vegetables.

Nutrition Information: 880 calories; 140 calories from fat; 26g protein; 159g carbs; 9g sugar; 16g total fat; 2.5 saturated fat; 0mg cholesterol;
17g dietary fiber; 300mg sodium; 10% Daily Values calcium; 20% Daily Values iron

Marina’s Bermuda Fish Chowder
Recipe Adapted by Jennifer A. Wickes
Photo and Food Styling by Lori Maffei

Serves 4

There is no better way to celebrate Bermuda’s abundant catch than with this fish chowder. Traditionally served with sherry peppers or rum peppers, this recipe has been adapted especially for Jersey residents.

6 cups water
1 pound white fish fillets
¼ teaspoon salt
½ teaspoon thyme
3 stalks celery, chopped
2 carrots, peeled and chopped
1 large Bermuda onion, chopped
1 green bell pepper, chopped
1 clove garlic, minced
¼ cup parsley, chopped
2 tablespoons bacon fat
¼ cup tomato sauce
1 16-ounce can whole tomatoes
2 tablespoons Worcestershire sauce
1 chicken bouillon cube
2 large red potatoes, peeled and cubed
Salt to taste
½ tablespoon gravy master
¼ cup rum

1 dried red chili
1. Bring water to a boil in a large pot. Add fish, salt and thyme.
2. In a large skillet, sauté vegetables in the bacon fat for 15 minutes while the fish boils. Add tomato sauce and simmer 2 minutes.
3. Remove fish from stock. Flake it and set aside.
4. To the fish stock, add sautéed vegetables, canned tomatoes, Worcestershire sauce, bouillon cube, potatoes and salt. Bring to a boil. Add rum and dried chili and simmer for 30 minutes.
5. Remove from heat and puree with a hand blender. Add gravy master and flaked fish.

Nutrition Information: 340 calories; 90 calories from fat; 26g protein; 31g carbs; 6g sugar; 10g total fat; 2.5g saturated fat; 65mg cholesterol; 5g dietary fiber; 970mg sodium; 6% Daily Values calcium; 15% Daily Values iron

Dau Hu Kho – Vietnamese Tofu Stew
Recipe by Jennifer A. Wickes
Photo and Food Styling by Lori Maffei

Serves 4

1 12-ounce package firm tofu
¼ cup peanut oil
1/3 cup yellow onion, chopped
1/3 cup carrot, chopped
1 tablespoon fish sauce (Vegetarians: omit and add extra soy sauce.)
1 tablespoon soy sauce
1/8 teaspoon black pepper
12 cups water

1. Drain the block of tofu on paper towels to extract the excess liquid. Cut into bite-sized pieces.
2. Heat oil in a large skillet over medium-high heat. (A wok is perfect!) Fry the tofu, in batches, until lightly golden. Transfer cooked pieces to a plate with a paper towel.
3. Sauté onion and carrot in the same pan over high heat until golden in color. Add the tofu, fish sauce, soy sauce and black pepper. Stir-fry for 3 minutes. Drain any excess oil from the pan, then add 12 cups of water and cook until two-thirds of the water has evaporated.
4. Remove from heat and serve with sticky rice.
NOTE: To reduce the amount of sodium in this dish, look for low-sodium soy sauce.

Nutrition Information: 190 calories; 160 calories from fat; 8g protein; 4g carbs; 2g sugar; 18g total fat; 3g saturated fat; 0mg cholesterol; 1g dietary fiber; 620mg sodium; 20% Daily Values calcium; 8% Daily Values iron

This article was originally published by Garden Plate magazine.

All photos were taken and styled by Lori Maffei.

Advertisements

2 thoughts on “The World On Your Stove

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s