FOOD DAY RECIPES
Nora Pouillon
Corn and Pumpkin Chowder
Adapted for Food Day
Makes 10 servings
- pound butternut squash, peeled
- 2
- large yellow onion, chopped
- 1
- cloves garlic, minced
- 2
- tablespoon garam masala (an Indian spice blend)
- 1
- teaspoon raz el hanout (a Moroccan spice blend), optional
- 1
- teaspoon cayenne pepper
- ½
- tablespoons canola oil, divided
- 2
- cups corn
- 2
- large russet potato, diced small and cooked
- 1
- teaspoon salt
- 1½
- Roasted Squash Seeds*
- Cut squash in half lengthwise. Scoop out seeds and reserve.
- Roast squash at 400°F until tender and lightly browned, approximately 25 minutes.
- In large saucepan, sauté the onion, garlic and dry spices in 1 tablespoon of oil.
- Add cooked squash to onion mixture and cover with 4 cups of water.
- Sauté corn in 1 tablespoon of oil until lightly browned, about 3-4 minutes.
- Add to squash, bring to boil, reduce heat, and simmer 15-20 minutes.
- Add more water while it simmers if mixture is too thick.
- Purée mixture and strain through a fine sieve.
- Add the diced potatoes and sautéed corn and heat through - about 2 minutes. Season to taste with up to 1½ teaspoon salt and freshly ground black pepper.
*Roasted Squash Seeds:
Put reserved seeds in salted water and bring to boil.
Pour into colander and run water over seeds until the strings have fallen away.
Bake on cookie sheet at 300°F for about 10 minutes or until dried through.
To Assemble:
Ladle corn and pumpkin chowder into warm soup bowls.
Garnish with roasted pumpkin or squash seeds.
Per Serving (1 cup):
- Calories: 160
- Total Fat: 6 g (Sat Fat 0.5 g)
- Protein: 4 g
- Carbohydrates: 25 g
- Fiber: 4 g
- Cholesterol: 0 mg
- Sodium: 300 mg
Spicy Cooked Black Beans
Adapted for Food Day
Makes 10 servings
- cups black beans, soaked overnight
- 1½
- tablespoon olive oil
- 1
- large onion, chopped
- 1
- tablespoons chopped garlic
- 2
- zest and juice of 1 orange
- dried ancho chilies, seeded & torn in pieces*
- 2
- dried chipotle chilies, seeded & torn in pieces*
- 2
- large tomato, chopped or 1 cup no-salt-added canned diced tomato
- 1
- teaspoon cumin seed, preferably toasted
- 1
- cup chopped cilantro
- ¼
- teaspoon salt
- 3/4
- freshly ground black pepper
- Before soaking, pick through the beans to eliminate stones or dirt. Rinse and soak overnight. If you can't soak the beans overnight, put them in a medium saucepan with enough water to cover to 1 inch. Bring to a boil, reduce heat and simmer for 2 minutes. Remove from heat, cover and let rest for 1 hour. After soaking the beans, drain.
- Heat olive oil in a sauté pan large enough to hold all the beans. Add the onion and garlic and sauté until softened, about 2 minutes. Add the drained beans and enough water to cover by 2 inches. Add the orange peel and juice, ancho and chipotle chilies, tomato or tomato juice and cumin. Bring to a boil, reduce heat, cover and simmer for 1½ hours or until the beans are tender, the liquid is absorbed and the chilies have disintegrated.
- Add the cilantro. Season to taste with up to 3/4 teaspoon salt and pepper.
Per Serving:
- Calories:110
- Total Fat: 2 g (Sat Fat 0 g)
- Protein: 6 g
- Carbohydrates: 19 g
- Fiber: 5 g
- Cholesterol: 0 mg
- Sodium: 150 mg
*You can use any medium-heat dried chilies and canned chipotle.
