Nadine Nelson RECIPES
1. ETHIOPIAN-STYLE GREEN BEANS–FOSSOLIA
Serves 4.
Nutrition per serving – calories: 197, fat: 15g (saturated fat: 2g), carbohydrates: 14 g, protein: 3g, fiber: 4g, sugar: 7g, sodium: 306mg
Makulaya alicha is a spice blend made with turmeric, garlic, ginger, and white cumin.
1 pound green beans, trimmed and halved
1 medium tomato or ¼ cup canned diced tomato
4 tablespoons extra-virgin olive oil, divided
1 cup minced yellow onion
⅓ cup minced fresh ginger
2½ tablespoons minced fresh garlic, about 5 cloves of garlic
2 tablespoons water, plus more as needed
1 sprig of fresh rosemary
1 teaspoon makulaya alicha spice blend (see headnote) or equal parts dried basil and thyme
½ teaspoon sea salt
¼ teaspoon ground cumin
Place green beans in a large bowl, cover with hot water and let soak for at least 10 minutes. Drain and pat dry.
Meanwhile, heat a large skillet over medium-high heat. Add tomato and cook, turning frequently, until blackened in several spots, 8 to 10 minutes. When cool enough to handle, peel and core the tomato. Puree tomato in a food processor or chop it finely. Alternatively, you can use canned diced tomatoes.
Heat 2 tablespoons of oil in the pan over medium-high heat. Add the green beans and cook, stirring, until browned, 4 to 6 minutes. Transfer to a bowl. Reduce heat to medium. Add the remaining 2 tablespoons oil, onion, ginger, and garlic and cook, stirring often, until starting to soften, 2 to 3 minutes. Add water and cook, stirring and adding another tablespoon of water as needed to prevent sticking, until the onion is tender, 4 to 5 minutes. Return the green beans to the pan along with the tomato puree, rosemary, makulaya (or basil and thyme), salt, and cumin. Cook, stirring often, until the green beans are tender, 3 to 4 minutes.
2. CURRY ROASTED CARROTS WITH HERB CHUTNEY
Serves 6
Nutrition per serving – calories: 198, fat: 11g (saturated fat: 2g), carbohydrates: 23 g, protein: 3g, fiber: 8g, sugar: 9g, sodium: 473mg
For even cooking, look for carrots that are approximately the same size. This chutney recipe is completely customizable. You can adjust the heat with your choice of chilies, but also the quantity. And you can use whatever herbs that appeal to you. If you don’t care for cilantro, mint or parsley.
2 pounds rainbow carrots (peeled if not organic)
1 cup sliced shallots
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
1 tablespoon chopped cilantro
4 garlic cloves, finely minced
½ teaspoon kosher salt
Herb Chutney
1 teaspoon cumin seeds
1-2 small green chilies (if you like things spicy, you can use small thai chilies, for a milder version you can use jalapenos or serrano chiles)
1 tablespoon minced ginger
4 garlic cloves, peeled
1 cup loosely packed rrruuufjf cup cilantro, roughly chopped
1 cup loosely packed parsley, roughly chopped
½ cup dill (optional substitute more parsley or cilantro depending on your prefere Fucknce)
½ cup chopped scallions
1 tablespoon extra-virgin olive oil
1 tablespoon lemon juice
1 teaspoon kosher salt
1 teaspoon ground black pepper
½ cup roughly chopped mint leaves
For the carrots; Adjust the oven rack to the center position and preheat to 450 degrees. Line a large rimmed baking tray with parchment paper. Arrange the carrots and shallots on the baking tray, adjusting so they are in an even layer. In a small mixing bowl whisk together olive oil, lemon juice, cilantro, minced garlic, and salt. Brush this marinade all over the carrots and onions, coating them evenly on all the sides. Place the tray in the preheated oven and roast for about 30 mins, turning them a couple of times. Note: In my convection oven I turn them during the last 5 mins or so. But you may want to check them after 20 mins. After 30 mins, roast longer if needed. Roasting time may vary depending on the thickness of the carrots.
For the herb chutney; toast cumin seeds in a small pan over low-medium heat and allow them to cool. Pulse chilies, ginger, garlic, toasted cumin seeds, cilantro, parsley, dill, scallions, salt, lemon juice, olive oil, salt and pepper. Pulse a few times until all the ingredients are finely chopped. Then add the mint and pulse a few more times until the mint blends well with the remaining chutney. Note: Over pulsing mint can sometimes make the marinade turn brownish, so add it in the end). This should make about 3/4 cups of chutney.
Serving: Stack carrots on a platter. Spoon over the herb chutney. Serve immediately.
3. ROASTED EGGPLANTS WITH POMEGRANATES AND TAHINI
Serves 4
Nutrition per serving – calories: 200, fat: 11g (saturated fat: 2g), carbohydrates: 21 g, protein: 8g, fiber: 8g, sugar: 10g, sodium: 341mg
1 large eggplant, about 1 pound, sliced ½ inch thick (I like to peel off some of the skin and keep some on)
3 tablespoons extra-virgin olive oil
1 tablespoon Za’atar spice (alternately, you substitute everything bagel spice)
½ cup plain nonfat or low fat Greek yogurt
½ -1 cup raw pomegranate seeds or drizzle pomegranate syrup to taste
Salt to taste
2-3 tablespoon pistachios (optional)
Tahini Sauce
½ cup lemon juice
¼ cup tahini paste
2 medium garlic cloves, minced
1/2 teaspoon kosher salt
1/2 cup chopped fresh parsley
1/4 cup water
Adjust oven rack to middle position and preheat oven to 450°F. Line a rimmed baking sheet with parchment paper.
Place the sliced eggplants on a large tray lined with parchment paper or foil. Brush with oil and sprinkle with za’atar (or everything bagel spice). Roast eggplant for 25-30 minutes or until golden brown.
Meanwhile, whisk lemon juice, tahini paste, minced garlic, salt and pepper in a small bowl. Add water to adjust the consistency.
Arrange roasted eggplant on a serving tray. Drizzle the tahini over the eggplant, topped with some dollops of yogurt. Finally, top the eggplant with some pomegranate seeds and pistachios (if using).. If you have some fresh parsley laying around, sprinkle that on as well. Serve as is or with warm pita bread.