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Chicken veggie bean soup

This soup is easy to make like most of my recipes. It is full of flavour and very filling especially if you add rice or couscous or even tiny pasta to cover your grain/carb intake. You can easily add or substitute some of the veggies.

prep time 10 min     cook time 40 min
ingredients for 4
  • 2 tablespoons extra virgin olive oil
  • 1 big onion, diced
  • 2 garlic cloves, minced
  • 500g skinless, boneless chicken breast, cut into bite-sized pieces
  • 2 carrots, diced
  • 2 green peppers
  • 125g baby spinach
  • 4-5 big button mushrooms, halved or quartered
  • 1 can (400g) drained red beans
  • 1 small can (200g) diced or crushed tomatoes + some water
  • peperoncino (optional)
  • basil and or parsley
  • salt and pepper

1. Heat olive oil in a Dutch oven or a heavy bottom pot over medium high heat. Add onion, garlic and chicken and sauté for 5 minutes or until lightly browned.

2. Add carrots, peppers, peperoncino if using, and tomatoes. Rinse the can and add the water on top. Bring to a boil and let simmer. Add salt and pepper.

3. After 15 minutes add drained beans and mushrooms and cook uncovered for another 15 minutes, stirring occasionally.

4. Add baby spinach and basil (and/or parsley)for the last few minutes.

5. Serve hot adding the grain of your choice.

6. Keeps well in the fridge up to 2 days.

BUON APPETITO!

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Sunday stew

This hearty stew is perfect for Sunday lunch but nobody forbids to make it on any other day of the week. I used bell peppers, zucchini and carrots but mushrooms, root vegetables or even potatoes would be fine in it. Depending on the cut of your meat, it will take from 2 to 4hrs to cook but it is so worth your while.

prep time 20 min     cook time 2-3h
ingredients for
  • 1,2 kg beef chuck (or brisket), cut into cubes
  • 1 dl (1/4 cup) flour
  • 2 bell peppers, cut into large pieces
  • 1-2 onions, quartered
  • 1-2 zucchini, cut into thick rounds
  • 1 celery stick, cut into large rounds
  • 3 carrots, cut into thick rounds
  • 4 garlic cloves, chopped
  • extra virgin olive oil
  • glass of red wine
  • small can (125g) of tomatoes
  • 2 bay leaves
  • fresh parsley, rosemary and thyme, finely chopped
  • salt and pepper

1. Dry the beef cubes with paper towels and season with salt and pepper. Toss the beef with the flour (do not flour the beef until you are ready to brown it).

2. Coat a large, wide pan or Dutch oven with olive oil and bring to medium-high heat. Add the flour-coated beef to the hot pan in batches and in a single layer making sure you do not over crowd the pot. Sear on all sides until the beef turns golden brown. Remove the seared beef to a plate and continue searing until all the beef is browned. Set aside.

3. Add more oil to the pan or Dutch oven if needed. Add the onions, peppers, carrots, zucchini and celery and sauté for about 5-7 minutes. Add the garlic and sauté for another 1 – 2 minutes. IF you want your veggies to remain crunchier, add them only for the last hour of cooking.

4. Add the red wine and bring to a boil scrapping the bottom of the pan to release the brown bits. Cook on medium high heat for about 5 minutes. Add the tomato, rinse the can and add to pan. Return the beef to the pot with all the collected juices. Add water (just enough to almost cover the meat). The veggies release water while cooking. Add salt, pepper, herbs and bay leaves. Bring to a boil, then lower to simmer and cover the pot.

5. Let simmer  covered at lowest heat for 2h. Depending on the cut of your beef, it may take longer.

6. Serve with potatoes or rice.
BUON APPETITO!
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Creamy curry lentil soup

Curried lentil soup makes a great choice for a meatless lunch or dinner. It is full of flavour, healthy and easy to make.

prep time 10 min     cook time 45 min
ingredients for 4
  • 300g (1,5 cups) lentils, rinsed and picked
  • 2 tablespoons extra virgin olive oil
  • 1 onion, finely chopped
  • 1 large carrot, finely chopped
  • 1 rib celery, finely chopped
  • 2-3 cloves garlic, minced
  • 1 large potato, peeled and diced
  • 2 tablespoons curry powder
  • 1,2-1,5 l vegetable broth
  • salt and pepper
  • thyme
  • a few slices of grilled rustic bread

1. In a large pan or soup pot warm oil over medium heat. Cook onion carrot and celery, stirring often, about 6-7 minutes. Add garlic, sauté for 1-2 minutes then add curry powder and sauté for another two minutes.

2. Stir in broth, lentils, potato. Bring to a boil over high heat, cover the pot, reduce heat to medium-low and simmer until lentils are soft, about 25-30 minutes. Add salt and pepper.

3. Remove from heat and using  immersion blender, blend the soup to your liking either very smooth or a bit coarse . Check the salt.

4. Ladle the creamy soup into your soup bowl, add the bread and a little bit of fresh thyme.

BUON APPETITO!

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Italian sausage and veggie soup

This sausage and veggie soup is definitely  a main course and not a starter. It is hearty, healthy and full of flavour. You get all in one: protein, grain and veggies.

prep time  10 min     cook time 25 min
ingredients for 4
  • 1 lb. Italian Sausage, cut into thumb size pieces
  • 2 tablespoons extra virgin olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 2 red bell peppers, diced
  • 1 zucchini, diced
  • 250g broccoli florets
  • 1 bay leaf
  • 1/8 teaspoon peperoncino flakes or seeds
  • 1,5-2l vegetable or chicken broth
  • 1  can (400g) diced tomatoes
  • 1 bunch chopped kale
  • 150-200g rice, barley or small pasta
  • handful of chopped fresh basil
  • salt and black pepper
2. In a large pot, heat the olive oil over medium high heat. Add the onion and cook until tender, 3-4 minutes. Stir in the garlic and cook for 2 minutes. Stir in the red peppers, zucchini, broccoli florets, bay leaf, and peperoncino. Cook about 3-4 minutes.
3. Stir in the broth, tomatoes, and rice and cook 12-15 minutes, then add the kale and keep cooking for a few minutes. Stir in the fresh basil and season with salt and pepper, to taste. Stir in the sausage pieces and heat until warm. Remove the bay leaf and serve. If using barley or pasta, check the cooking time.

tip: you can make this soup vegetarian by using vegetable broth and omitting the sausage.

tip: grated Parmesan cheese adds yumminess to this soup.

FOR A GLUTEN FREE ALTERNATIVE:  use appropriate pasta

BUON APPETITO!

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Finnish salmon soup – lohikeitto

This salmon soup is easy to make, quick, super healthy and perfect for every occasion. Imagine delicious chunks of salmon and just-right potatoes in a delicious creamy soup with a good helping of fresh dill. Ah!

prep time 10 min     cook time 25 min
ingredients for 4
  • 500 g fresh salmon fillet, skinned and cut into chunks
  • 2 tablespoons butter
  • 1 leek, well rinsed, trimmed and sliced
  • 1 small onion, diced
  • 8 potatoes (buy a firm variety since they need to retain their shape through cooking), peeled and cut into mouth-size cubes/chunks
  • 1,25 l fish stock (you can use the skin to make your own) or water
  • 1 large carrot, sliced
  • 2 dl heavy cream
  • 1 cup of fresh dill, finely chopped
  • 5-6 whole allspice
  • 2 bay leaves
  • salt and pepper

1. Melt the butter in a fairly large soup pot and sauté leeks and onion until soft, about 8-10 min.

2. Meanwhile cut the salmon fillet into chunks, peel and cut the potatoes and slice the carrot.

3. Add the fish stock to the pot with the potatoes, carrots, bay leaves and allspice and let cook for another 12-15 min until the potatoes are just tender.

4. Add the salmon chunks along with the cream and gently simmer on low heat until cooked through, only a few minutes. Add dill and pepper and check the salt.

5. Ladle into soup bowls and enjoy with rye bread and butter.

BUON APPETITO!

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Spetsofai aka Greek sausage stew

Spetsofai is a rustic spicy dish made with thick country sausages and peppers in a rich tomato sauce. You can find this Greek dish in many variations. The famous spetsofai from Pelion contains aubergines, while in most areas, it is prepared with green or multicoloured mild bell peppers. If using mild sausages, spice it up with peperoncino or red hot chili peppers and hot paprika.

prep time 15 min     cook time 35 min

ingredients for 4
  • 4 country sausages, sliced
  • 1 onion, roughly chopped
  • 2-3 garlic cloves, finely chopped
  • 1 sweet red pepper, roughly chopped
  • 1 yellow pepper, roughly chopped
  • 1 green pepper, roughly chopped
  • 1 can (400g) crushed tomatoes
  • 1 tablespoon tomato puree
  • a glass (cup) of water
  • 4-5 tablespoons extra virgin olive oli
  • 1 glass red wine
  • 1 bay leaf (optional)
  • peperoncino
  • 2-3 teaspoons paprika
  • salt and pepper

1. Place a saucepan over high heat, add 1 tablespoon olive oil and sauté the sausage until nicely coloured. Don’t crowd the pan. Remove with a slotted spoon and set aside.

2. Into the same pan add the rest of the oil, the chopped onion and sauté for 1-2 minutes. Add garlic and tomato puree and cook for another minute. Add the peppers and continue to cook.

3. Deglaze with red wine scraping the bottom of the pan with all the yummy parts and wait the wine to evaporate. Add crushed tomatoes, water, herbs and spices, turn the heat to medium and cook for 15 min with the lid on.

4. Add sausages and cook for another 15-20 min until the sauce thickens. Check the seasoning.

5. Pair it with lots of crusty bread to wipe up all the delicious sauce or serve as a main dish with basmati rice.

BUON APPETITO!

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Salmon casserole

When you crave for comfort food, the Finnish salmon casserole is what you need to make. I confess that I had forgotten all about it for the longest time but now that I’ve re-discovered it, it will be frequently on our table. This is too good to count calories!

Prep time 35 min     Cook time  1h 15 min

INGREDIENTS FOR 6-8
  • 1 big fillet of fresh salmon (600-700 gr)
  • 2 kg of potatoes
  • 3 yellow onions
  • 1-2  bunches of fresh dill
  • 1 dl of fish stock
  • sea salt and black pepper
  • 3 eggs
  • 2 dl milk
  • 2 dl heavy cream
  • breadcrumbs
  • butter
  • extra vergin olive oil

1. Butter a big oven pan and cut the salmon fillet in 2 cm (1 inch) slices.

2. Peel and slice the potatoes. Good slices, not paper thin. Put the slices in cold water until you start layering the casserole.

3. Slice the onions and sautée them in olive oil. At the end add the fish stock and let the sauce brew .

4. Layer first 1/3 of the potato slices in the pan, add salt and pepper. Add half of the onions and cut a good handful of fresh dill on top.

5. Make one whole layer of salmon, add salt and pepper. Place another handful of dill on top. Add a layer of potatoes, the rest of the onions, salt and pepper. One more layer of potatoes + a pinch of salt and pepper.

6. Whisk the eggs, milk and heavy cream together adding salt and pepper. It seems like a lot of salt but the potatoes absorb lots of it.

7. Pour the cream in the pan, add a few dabs of butter and sprinkle bread crumbs on top.

8. Place in a preheated oven at 200°C  for 1 hour and 15 minutes until the casserole is golden brown and the potatoes are properly done. Not al dente.

9. Don’t count the calories! This is too good!

BUON APPETITO!

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Lentil soup with kale

When I went to the farmer’s market this morning, I didn’t have a clear idea of what I wanted to make for lunch. I opted for Tuscan kale also called Lacinato kale or black kale or Nero Toscana and decided to make a soup.

To trim the kale take each leaf of kale and run a sharp knife down both sides of rib, starting at fat end and sliding the knife down. Repeat for the entire bunch and discard ribs. Or do as I do and grab the stem with one hand and run your index finger and thumb of the other hand along the rib and pull from the fat end to the top tearing the leaves. Quicker.

prep time 10 min     cook time 45-50 min
ingredients for 6
  • 350g lentils
  • 2 l of water or vegetable broth
  • 1 bunch of Tuscan kale
  • 1 celery stick, cut into rounds
  • 1 carrot, cut into rounds
  • 1 onion, diced
  • 1-2 garlic cloves, minced
  • mix of aromatic herbs minced: oregano, marjoram, loose leaf parsley
  • 1 tablespoon tomato paste
  • 2 tablespoons extra vergin olive oil
  • salt and pepper
  • slices of crusty bread

1. Destem and chop the kale and rinse the lentils.

2. Heat the oil in a large pot. Add in the onion, garlic and herbs and cook for 3-5 minutes until translucent.

3. Add in the celery and carrot and cook for 2 more minutes.

4. Stir in the lentils and add salt and pepper.

5. Top with vegetable broth and tomato paste.

6. Lower heat and let simmer for about 30 minutes. The cooking time depends on the variety of lentils you use.

7. Stir in kale and cook for 5-8 minutes until kale has wilted.

8. Serve warm with bread.

Tip: For your carbs instead of bread you can use soup pasta like ditalini or conchigliette.

Tip: A little bit of peperoncino will give this soup some kick 🙂

FOR GLUTEN FREE ALTERNATIVE use appropriate bread or pasta

BUON APPETITO!

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Fasolakia

The traditional Greek green beans recipe (Fasolakia giaxni) is hearty, healthy and bursting with fresh and vibrant colors and flavors. You can find many variations of this traditional Greek dish, with the most popular being the classic version with green beans only and others with broad beans with potatoes or sweet potatoes and sometimes with zucchini. Feel free to experiment by adding different types of vegetables.

The traditional fasolakia recipe falls under the category of Greek dishes called “Ladera”, meaning Greek dishes prepared only with olive oil, with no addition of other fat. So make sure to use some good quality extra virgin olive oil, which will give its own, unique taste to this dish! Enjoy this delicious fasolakia as a hearty vegetarian meal or as a delicious side dish. 
prep time 10 min     cook time 40 min
ingredients for 4
  • 50-70 ml (1/4 cup) extra virgin olive oil
  • 1 onion finely diced
  • 2 cloves garlic, minced
  • 1 can (400ml) crushed tomatoes
  • 500 g green beans or Romano pole beans or flat beans
  • 1 carrot, cut into rounds
  • 500g potatoes or sweet potatoes, in chunks
  • 1 bunch flat leaf parsley, finely chopped
  • 4-5 tablespoons fresh mint, dill, oregano finely chopped
  • 0,5 l water
  • salt and pepper to season
  • 200 g feta

1. Trim, wash and drain the beans.

2. Heat oil in a large sauce pan over medium-high heat, add onion and garlic and cook till soft, about 2-3 min. Add the tomatoes and cook for another 5 min. The traditional recipe for Greek green beans calls for fresh ripe tomatoes, but you can substitute them with canned chopped tomatoes.

3. Add the potatoes and stir thoroughly to combine. Add some salt and pepper. Add the beans ON TOP of the potatoes but do not stir.

4. Add herbs and enough water to just cover the beans. Allow to cook for 15 min, stir all the ingredients, season with more salt and pepper and lower the heat to a low setting. Cook for further 30 min (45 min total) till the beans are tender.

5. Serve it with a block of feta cheese and good crusty bread. It’s mandatory to use the bread to wipe up all that beautiful sauce.

BUON APPETITO!

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Spicy pork and sausage stew with chickpeas

This is one of those dishes that leaves you begging for more. That’s what happened with my son and godson who both told me beforehand that they do not eat chickpeas. Well, they did and helped themselves to another portion and maybe even to a third one.

prep time 20 min     cook time 3 hrs

ingredients for 8-10
  • 1.2 kg pork neck (or shoulder) cut into 3-4cm chunks
  • 400 g Italian sausage, cut into chunks
  • 4 tablespoons extra virgin olive oil
  • 2 onions, quartered
  • 5 carrots, chopped
  • 6-8  garlic cloves, minced
  • 1 can (400g) crushed tomatoes
  • 1 l water (2-3 cans)
  • peperoncino
  • 2 tablespoons sweet paprika
  • 1-2 teaspoon hot paprika
  • 1-2 teaspoons smoked paprika
  • salt
  • 2 (400g) cans chickpeas
  • 1 bunch loose leaf parsley, chopped

1. Heat the olive oil in a Dutch oven or a large pot over medium-high heat and brown the pieces of pork shoulder and the sausages in batches. If there is a fatty side, put that side down on the pan to help render out the fat. Sprinkle some salt over the pork while it cooks. Once cooked, set the pieces aside.

2. Sauté onions and carrots in the pan making sure to scrape up any bits from the bottom of the pan. Cook over medium-high heat until the onions start to brown. Add the garlic and peperoncino seeds and skin and cook for another minute. The quantity of peperoncino is up to you, start with a few seeds and add more to your taste.  If you prefer, you can use hot Italian sausage and leave out the peperoncino.

3. Add the pork, sausage, crushed tomatoes and water, then stir to combine. Stir in the various paprikas. Add salt to taste. Bring to a simmer and cook at low for at least 2 hrs or until the pork is melt-in-your-mouth tender.

4. Add the chickpeas and parsley, stir well and adjust the salt. Cook for 5 more minutes. Excellent served with crusty bread and red wine. This dish also freezes well.

BUON APPETITO!