Albondigas Soup Recipe

If fresh mint is not available, you can use a couple teaspoons of dried mint from herbal mint tea. You can also vary the vegetables depending on what you have on hand. Spring peas in their pods instead of shucked peas, for example. Or you could add some chopped fresh zucchini or corn. My mother often puts a couple extra tablespoons of chopped fresh mint directly into the soup. Feel free to substitute ground turkey for the ground beef, we do it often.

Ingredients

• 2 Tbsp olive oil
• 1 large onion, chopped
• 1 large garlic clove, minced
• 3 quarts of chicken stock or beef stock OR water OR a mixture of both (we usually use half stock half water as the meatballs will create their own stock)*
• 1/2 cup of tomato sauce

• 1/2 lb of string beans, strings and ends removed, cut into 1 inch pieces
• 2 large carrots, peeled and sliced

• 1/3 cup of raw white rice
• 1 pound ground beef
• 1/4 cup of chopped fresh mint leaves
• 1/4 cup of chopped parsley
• 1 raw egg
• 1 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• A dash of cayenne (optional)

• 1 1/2 cup of frozen or fresh peas
• 1 teaspoon of dried oregano, crumbled, or 1 Tbsp fresh chopped oregano
• Salt and pepper
• 1/2 cup chopped fresh cilantro

*If using prepared stock, be sure to use gluten-free stock if you are cooking gluten-free.

Method

1 Heat oil in large heavy-bottomed pot (5-qt) over medium heat. Add onion and cook until tender, about 5 minutes. Add the garlic and cook a minute more. Add broth mixture and tomato sauce. Bring to boil and reduce heat to simmer. Add carrots and string beans.
2 Prepare the meatballs. Mix rice into meat, adding mint leaves and parsley, salt and pepper. Mix in raw egg. Form mixture into 1-inch meatballs.

3 Add the meatballs to the simmering soup, one at a time. Cover and let simmer for 1/2 hour. Add the peas towards the end of the 1/2 hour. Add a few pinches of oregano and sprinkle with salt and pepper, and a dash of cayenne, to taste.
Garnish with chopped fresh cilantro.

African Chicken Peanut Stew Recipe

Use chicken legs, thighs or wings for this recipe. They have more flavor and will hold up better with the flavors of the stew than breast meat.

Ingredients

• 2-3 pounds chicken legs, thighs and/or wings
• 3 Tbsp vegetable oil
• 1 large yellow or white onion, sliced
• A 3-inch piece of ginger, peeled and minced
• 6-8 garlic cloves, chopped roughly
• 2-3 pounds sweet potatoes, peeled and cut into chunks
• 1 15-ounce can of crushed tomatoes
• 1 quart chicken stock
• 1 cup peanut butter
• 1 cup roasted peanuts
• 1 Tbsp ground coriander
• 1 teaspoon cayenne, or to taste
• Salt and black pepper
• 1/4 to 1/2 cup of chopped cilantro

Method

1 Heat the vegetable oil in a large soup pot set over medium-high heat. Salt the chicken pieces well, pat them dry and brown them in the oil. Don't crowd the pot, so do this in batches. Set the chicken pieces aside as they brown.

2 Sauté the onions in the oil for 3-4 minutes, stirring often and scraping any browned bits off the bottom of the pot. Add the ginger and garlic and sauté another 1-2 minutes, then add the sweet potatoes and stir well to combine. 

3 Add the chicken, chicken broth, crushed tomatoes, peanut butter, peanuts, coriander and cayenne and stir well to combine. Bring to a simmer and taste for salt, adding more if needed. Cover the pot and simmer gently for 90 minutes (check after an hour), or until the chicken meat easily falls off the bone and the sweet potatoes are tender. 

4 Remove the chicken pieces and set them in a bowl to cool, until cool enough to touch. Remove and discard the skin if you want, or chop it and put it back into the pot. Shred the meat off the bones and put the meat back in the pot. 

5 Adjust the seasonings for salt and cayenne, then add as much black pepper as you think you can stand—the stew should be peppery. Stir in the cilantro and serve by itself, or with simple steamed rice.

Spring Minestrone Soup Recipe

ou can either make fresh pesto for this recipe, or you can just buy some high-quality pesto in the market.

Ingredients

• 2 Tbsp olive oil
• 6 green onions
• 2 green garlic stalks, or 2 large garlic cloves
• 1 pound baby potatoes, or Yukon gold potatoes cut into 1-inch chunks
• 1 15-ounce can of diced tomatoes
• 1 quart vegetable or chicken stock
• Salt
• 1/2 pound artichoke hearts (fresh or frozen), chopped roughly
• 1 15-ounce can of chickpeas
• 1 cup peas (fresh or frozen)
• 1/2 pound asparagus, cut into 1-inch chunks
• 2 cups greens (dandelion, chard, spinach, kale, arugula, etc), sliced into thin ribbons
• Up to 1/4 cup pesto
• Grated parmesan or pecorino cheese for garnish

Method

1 Chop the green onions and green garlic and separate the white and light green parts from the green tops. If you are using regular garlic cloves, put them with the white parts of the green onions. Slice the potatoes and artichoke hearts into chunks you would want to eat with a spoon.
2 In a large pot set over medium-high heat, warm the olive oil for 1 minute. Add the white parts of the green onions as well as the garlic and stir-fry for 1 minute. Add the potatoes, stir to combine and cook 1 minute.
3 Add the diced tomatoes with their liquid and the quart of vegetable or chicken stock. Bring to a simmer, add salt to taste, then cover and cook over medium-low heat for 10 minutes.
4 Add the artichoke hearts and cook another 5 minutes, then add the chickpeas and green peas and cook another 5 minutes. Remove the cover from the soup and add the asparagus. Cook 2 minutes. Add the greens and the green parts from the green onions and green garlic, if using. Stir well to combine and cook 1 minute.
5 Turn off the heat and stir in the pesto. Serve topped with grated cheese.
Yield: Serves 4-6.