vegetarian

Winter Minestrone with Collards, Sweet Potatoes, & Fennel (gluten free)

January 27, 2023 By Courtney West 4 Comments

Winter Minestrone with Collards, Sweet Potatoes, and Fennel | vegan and gluten free recipe via The Sweet Miscellany Blog

This gluten free winter minestrone with collards, sweet potatoes, and fennel is a hearty and filling vegetable soup! The savory broth is flavored with fire roasted tomatoes, rosemary, garlic, red pepper, and bay leaves. Cannellini beans add a bit of creaminess and protein while pasta lends a comforting element to this vegan and gluten free soup.

I am a slowly evolving former soup-hater. Once I started making and seasoning my own soups at home, they grew on me. And now, they’re one of my go-to dinners during the colder months! There’s something really satisfying about tossing things in a pot and letting them mingle together in a flavorful, brothy bath. Plus, nothing seems to impart more warmth on a cold day than a warm bowl of soup! This winter minestrone with collards, sweet potatoes, and fennel is a new favorite and one I’m sure will make it into your winter soup rotation. Though it requires a good bit of veggie chopping and prep beforehand, the actual cooking process is as simple as adding things to your pot and setting timers.

What is Minestrone?

Originating in Italy, minestrone is a vegetable soup. Depending on the region, it can be thicker or more brothy and often includes beans and pasta. The vegetables added to minestrone vary by the season which is perfect for anyone trying to eat more locally or seasonally! For the version I’m sharing here, it’s suited to what I had access to locally: fennel and collards from a local farm and the last of the sweet potatoes I grew in my garden last fall.

Grab these Ingredients

Typically I don’t share recipes with *quite* this many ingredients but everything works together to build a flavorful and filling soup!

Olive Oil – helps to soften the base veggies and carry flavor in the soup.
Onion, Carrots, & Celery – these 3 veggies, the French flavor base called “mirepoix”, form the aromatic base of the soup. They lend sweetness and a little earthiness.
Garlic – adds that characteristic Italian flavor to the soup.
Rosemary & Bay Leaves – both of these herbs lend a savory, herby flavor to the soup, helping to amp up the flavor of the broth.
Fennel Bulb – adds a lovely anise flavor to the soup that pairs really well with the tomatoes and sweet potatoes.
Sweet Potato – adds a starchy sweetness and bulk to the soup that makes it feel more nourishing and filling.
Collard Greens – add lots of great nutrients to the soup in addition to their subtle earthiness.
Canned Fire Roasted Tomatoes – lend a smoky and sweet element to the soup along with some added moisture.
Red Pepper Flakes – depending on how much you use, they add a subtle or punchy bit of spice.
Vegetable Broth – provides the base of the flavorful broth and helps to soften and cook the veggies and pasta. I like to use a low sodium option so I can control the seasoning myself.
Cannellini Beans – add a little extra protein to the soup along with a lovely creamy texture.
Pasta – the pasta is cooked in the broth of the soup, making it a flavorful addition that is a nice contrast to all of the veggies. I used a gluten free pasta but you can use a regular one if you like.
Lemon – each serving of soup is finished with a squeeze of fresh lemon juice. The tartness of the lemon perks up the soup and keeps it from feeling too heavy.
Your favorite bread – optional but highly recommend to help soak up and enjoy the flavorful soup broth. Plus, what’s cozier than a soup and bread combo?!

Recipe FAQs

Do I need to use the same veggies? Since eating seasonally is about eating what is locally available to you throughout each season, feel free to change up the veggies! I recommend keeping the celery, onion, and carrot in the recipe since they form the flavor base. You can substitute roughly the same amount of any chopped veg for the sweet potato and fennel and any leafy green for the collards.

Do I need to make the full recipe or can I half it? Since you’re already going to the trouble of chopping up all of the veggies, I recommend making the full recipe and freezing what you know you can’t eat for later! Or, you can share some with a neighbor or a friend.

Can I use a different broth if I’m not vegetarian or vegan? Of course! Use any broth that you like.

Is this recipe gluten free and/or vegan? As I made it and have written it below, it is both gluten free and vegan! Feel free to use regular pasta instead of gluten free if that works for you.

Can I freeze leftovers? Absolutely! Place leftovers in an airtight container, making sure to leave about 1 inch between the surface of the soup and the lid to allow for expansion as it freezes. Freeze for up to 3 months. Thaw in the fridge when ready then re-heat leftovers in the microwave or in a pot on the stove.

Serving Suggestions

I recommend finishing the soup with a squeeze of fresh lemon juice to add brightness and perk up the flavors. You can eat the soup by itself or pair it with your favorite bread to make it extra cozy.

Other Soups to Enjoy this Winter

Winter Minestrone with Collards, Sweet Potatoes, & Fennel (gluten free)

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Author: Courtney West
Total Time: 1 hour 5 minutes
Yield: 6-8 servings
Diet: Vegan

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Description

Ingredients

3 tablespoons olive oil
1 yellow onion, diced
2 medium/large carrots, diced
2 stalks celery, diced
2 garlic cloves, minced
2 tablespoons fresh rosemary, minced
1 bulb fennel, diced
1 medium sweet potato, diced
28-ounce can fire roasted tomatoes
1 quart vegetable broth
2 cups water
2 bay leaves
2–3 pinches red pepper flakes
sea salt, to taste
1 cup uncooked gluten free pasta
15.5-ounce can cannellini beans, drained and rinsed
1 bunch collard greens, roughly chopped
1–2 lemons, for serving
bread, for serving (optional)

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Instructions

Before you start your soup, make sure you have all of your veggies chopped and the remaining ingredients ready. Start by heating a large stock pot or Dutch oven over medium heat. Add the olive oil. Once the oil has come to temperature, add the diced onion, carrot, and celery. Allow these to cook, stirring frequently for about 7-8 minutes or until the onions are translucent. Add the garlic and rosemary and allow the mixture to cook for 2 minutes more.

Next, add the diced fennel, sweet potato, the fire roasted tomatoes and all of their juices, the broth, the water, the bay leaves, the red pepper flakes, and a large pinch or two of salt. I used about a teaspoon of salt here. Stir everything together, then turn the heat up to medium-high. Bring the soup to a simmer, cover the pot partially with a lid, then allow it to simmer for about 10 minutes. If the soup starts to boil, turn the heat back down to medium.

After 10 minutes, remove the lid and add the uncooked pasta, the beans, and the collards. Simmer the soup uncovered until the pasta is cooked (this will take between 15-20 minutes depending on the type of pasta you used). Once the pasta is cooked, your minestrone is done! Taste it and add more salt as needed.

Serve your minestrone with a squeeze of fresh lemon juice and your favorite bread on the side.

Notes

A smaller pasta shape works best, like macaroni or ditalini.
If you don’t need to eat gluten free, feel free to substitute the same amount of regular uncooked pasta.
You can substitute an equal amount of any chopped veggies you like for the sweet potatoes and fennel. And, you can use any leafy greens you like in place of the collards.

Prep Time: 20 minutes
Cook Time: 40-45 minutes
Category: soup

Fonio Bowl with Garlicky Kale and Roasted Carrots

January 11, 2023 By Courtney West 4 Comments

This fonio bowl with garlicky kale and roasted carrots is comforting, filling, and extra delicious drizzled with vibrant cilantro mint yogurt sauce. Fluffy cooked fonio is combined in a bowl with garlicky sauteed kale, roasted carrots with pine nuts, and cooked black lentils. A drizzle of cilantro mint yogurt sauce finishes off this vegan and gluten free meal.

Anybody else out there love to pile stuff into a bowl as a filling meal?! Bowls are my go-to in every season when I am plum out of creativity. They rely on a super simple formula that is infinitely adaptable based on the veggies you’d like to use! Here’s the formula I typically stick to: 1 cooked grain + 2-3 cooked veggies + vegan protein (beans, lentils, or tofu) + a really delicious sauce to tie everything together. I often include a bite or two of sauerkraut or fermented veggies on the side for digestive health. And, if I feel like I need some fat, I’ll add in half of an avocado.

For this winter version, I built it off of the lovely carrots I brought home from a local farm and the last of the kale I harvested from my garden. The cooked grain is fonio (definitely a favorite for how quickly it cooks!) while the protein comes from the cooked black lentils. This cilantro mint yogurt sauce adds a zingy herbal flavor and finishes off this colorful and filling plant-based meal!

Grab These Ingredients

Olive Oil — helps roast the carrots and cook the kale. You can sub avocado oil if you prefer!
Carrots — you’ll need one pound total which is typically 1-2 bunches depending on their size. Want a more colorful meal? Use rainbow carrots!
Sea Salt — helps season and balance flavors. Feel free to use kosher salt instead if that’s your jam.
Pine Nuts — these add a lovely buttery crunch to the roasted carrots. Since pine nuts can be pricey, you can use pecans, walnuts, or almonds instead.
Black Lentils — I personally prefer black lentils (also called beluga lentils) over most others since they have a somewhat nutty flavor and retain a firmer texture once cooked. You can of course use any variety you like here! Just make sure to cook it according to the package directions.
Garlic — lends flavor to the kale. Feel free to omit if you can’t eat/digest alliums!
Lacinato Kale — adds leafy green goodness to the bowl and pairs well with the carrots! Lacinato (also called tuscan or dino kale) is my favorite but feel free to use any kale variety here. Don’t like kale? You can also use spinach, arugula, or Swiss chard.
Vegan Butter — adds a little flavor to the fonio. Feel free to use regular butter if you aren’t vegan or more olive oil.
Fonio — this grain cooks up so quickly and has a lovely nutty flavor. If you don’t have access to fonio, feel free to use another quick-cooking grain like quinoa or pearled farro.
Cilantro Mint Yogurt Sauce — I love to make this a day or two ahead so everything comes together quickly. Plus, it allows the flavors to marry!

What is Fonio?

Fonio is a gluten free grain that is a type of millet. It’s most commonly grown in West Africa and is high in dietary fiber. Fonio grains are incredibly small and when cooked, they have a fluffy texture similar to couscous. In terms of taste, fonio has a lovely nutty flavor similar to millet. I typically buy this brand of fonio at my local Whole Foods. I highly recommend giving it a try if you haven’t already!

How to Adapt This Bowl Recipe to Your Needs

We all have different nutritional needs and dietary restrictions. Here are some easy ways to make this bowl more suitable for your needs and palate:

If you want more protein, add some baked or grilled tofu or tempeh.
If you want more fats thrown in to the mix, add a quarter or half of an avocado. Or, increase the amount of pine nuts.
If you can’t find fonio, you can use whatever cooked grain you like such as quinoa, rice, or pearled farro.
Need to make it grain free? No worries! You can use cauliflower rice in place of the fonio and add more protein with some cooked tofu or tempeh.
Want to shave off some prep time? Used canned lentils instead of cooking them yourself.
Find yourself in a season other than winter and don’t have access to kale or carrots? Use any leafy greens in place of the kale and any other veggie you like for the carrots such as potatoes, beets, squash, sweet potatoes, turnips, or radishes.

How to Make This Fonio Bowl with Garlicky Kale & Roasted Carrots

Start by preparing your veggies. Clean your kale and carrots and pat them dry. Trim any greens off the carrots then slice them in half lengthwise. For the kale, stack the leaves, and roughly chop them into bite-sized pieces.

Start the cooking process with the carrots since they will take the longest to cook. You’ll toss them with some olive oil and salt and pepper then place them in the oven to roast. During the last couple of minutes of their cooking time, you’ll add the pine nuts.

While the carrots cook, you’ll make the lentils, kale, and fonio. The lentils will take about the same amount of time as the carrots (20-25 minutes). The kale is a simple sauté with olive oil and minced garlic that comes together in about 7 minutes while the fonio only takes 5 minutes. I typically make the fonio last because most of the cooking time involves it being covered so it can steam off the burner.

Time to put everything together! There’s no right or wrong way to plate this dish. Simply add some of the fonio, carrots, kale, and lentils to your bowl of choice, then drizzle it with the cilantro mint yogurt sauce or your favorite dressing.

Fonio Bowl with Garlicky Kale & Roasted Carrots

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Author: Courtney West
Total Time: 45 minutes
Yield: 3-4 servings
Diet: Vegan

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Description

Ingredients

2 tablespoons olive oil, divided
1 pound carrots
sea salt, to taste
2–3 tablespoons pine nuts
1/2 cup black lentils
2 1/2 cups water, divided
1 garlic clove, minced
1 large bunch lacinato kale
2 tablespoons vegan butter
1/2 cup fonio
cilantro mint yogurt sauce
sauerkraut, optional

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Instructions

Start by making the roasted carrots. Pre-heat your oven to 425 degrees and line a large baking sheet with parchment paper or a reusable silicone baking mat. Scrub your carrots well or peel them and remove the tops if they are still attached. Slice your carrots in half lengthwise. If they’re really large carrots, you can slice each half in half again if you like. Place your prepared carrots on the baking sheet then drizzle them with 1 tablespoon of the olive oil and a pinch of salt. Roast the carrots in your pre-heated oven for 23-25 minutes until they are beginning to caramelize around the edges and on the bottoms. During the last 2-3 minutes of their roasting time, sprinkle the pine nuts over the carrots to allow them to toast.

While the carrots are roasting, cook your lentils. Add the lentils to a stock pot with 1 1/2 cups of water and a good pinch of salt. Bring the liquid to a boil over medium high heat. Stir the lentils, then reduce the heat to medium and partially cover the pot with the lid. Allow the lentils to simmer for 20-25 minutes or until they are tender. Drain any remaining water from the lentils before eating.

Make your garlicky kale next. Heat a large skillet over medium. Add the remaining tablespoon of olive oil. While the oil heats up, trim any rough ends off the stems of your kale, then stack the leaves and roughly chop them into bite-sized pieces. Add the minced garlic to the oil and allow it to cook for 30-60 seconds Add the kale and pinch of salt and cook, stirring regularly, until the kale is wilted, glossy, and vibrant green. This will take about 5-7 minutes.

Last but not least, you’ll make the fonio! Add the vegan butter to a small stock pot set over medium heat. Once the butter melts, add the fonio and stir to coat it in the butter. Stir in 1 cup of water and a pinch of salt. Allow the liquid to come to a simmer over medium heat. Let the fonio simmer for 1 minute, stirring regularly, then remove it from the heat, cover it with a lid, and allow it to steam for 5 minutes. After 5 minutes, fluff it with a fork before serving.

To build a bowl, spoon some of the fonio, roasted carrots, garlicky kale, and cooked lentils into a large bowl. Drizzle the cilantro mint yogurt sauce over the top. Serve with a small side of sauerkraut if you like for some added probiotic action!

Notes

This recipe might look lengthy but each step is incredibly easy with several taking place while the carrots roast in the oven.
If you don’t want to take the time to cook the lentils, feel free to substitute canned lentils or beans in their place.
Any leafy greens can be substituted for the kale if you prefer.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Main