Mushroom-Kale-Barley Soup

During September, fresh tomatoes and eggplants occupied my attention so I completely missed National Mushroom month. In fact, I made this soup in July when organic mushrooms were on sale at a local supermarket. But soup and summer usually don't go together (unless we're talking gazpacho or chilled cucumber) so I saved the recipe and post for cooler days.

Now, neither I nor this humble soup can compete with the Mushroom Masters but I offer it to you today as a simple, nourishing, warming, everyday meal.

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 Mushroom-Kale-Barley Soup

Adapted from The Clueless Vegetarian by Evelyn Raab, page 47. The original recipe does not include kale but I was harvesting the last leaves of the season from the plant on my balcony & thought they'd make a tasty, healthy and green addition to this soup so I tossed them in.

Serves 8 - 10

3 tablespoons (45 mL)  butter or vegetable oil [I used oil]
2 small onions, chopped
2 medium carrots, chopped
1 stalk celery, chopped
2 cloves garlic, squished
1 pound (3 L) vegetable broth
1 cup (250 mL) barley
[a handful of fresh, tender kale leaves -- I used young 'Lacinato' kale leaves]
1 teaspoon (5 mL) crumbled dried thyme
2 tablespoons (30 mL) chopped fresh parsley
2 tablespoons (30 mL) chopped fresh dill weed
salt & pepper to taste

In a large pot or Dutch oven, melt the butter [heat the oil] over medium heat. Add the onions, carrots, celery and garlic and cook, stirring for about 10 minutes or until tender. Add the sliced mushrroms and cook for another 5 to 8 minutes until the mushrooms have let out their juices, and the liquid is beginning to evaporate.

Now add the vegetable broth, barley and thyme, and bring to a boil. Cover the pot with a lid, lower the heat to a simmer, and let the soup cook, stirring occasionally for 1 1/2 hours.  If it is becoming too thick, add more water. Add the chopped parsley and dill [and kale, if desired], simmer for another 15 minutes, and season with salt and pepper to taste.

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In my information foraging, I discovered a new book, nutrition facts, research &  growing guides on mushrooms:

An interview with Greg Marley, author of Chanterelle Dreams and Amanita Nightmares: The Love, Lore, and Mystique of Mushrooms

Nutrition facts

Mushrooms & Vitamin D

[Note: The Office of Dietary Supplements (OHS) cites research that shows "mushrooms provide vitamin D2 (erogocalciferol) in variable amounts. Mushrooms with enhanced levels of vitamin D2 from being exposed to ultraviolet light under controlled conditions are also available." I believe this is the study the OHS is referring to: Vitamin D2 Enrichment In Fresh Mushrooms Using Pulsed UV Light (PDF).]

How to grow edible mushrooms by Carolyn Herriot (renowned British Columbia gardener & author)

Growing mushrooms (from Channel 4 Food | Jamie Oliver)

Lentil Dal with Tomato & Kale

Lacinato kale in late June, just before harvesting the first crop and combining ...

... with lentils, tomatoes & spices in this An Honest Kitchen inspired recipe.

Though I'd planned to save this post & recipe until Autumn, these past few days the weather's been cooler and wetter and my mood's been serious and introspective. Neither seems suitable for salads. So the time seems right to share this lovely dal recipe that's warming and comforting as well as simple, tasty and nourishing. Another winner from Kathryn & Lucy.

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 Lentil Dal with Tomato & Kale

adapted from Lentil Dal with Tomato & Silverbeet in the Autumn 2010 issue of An Honest Kitchen by Kathryn Elliott & Lucinda Dodds.

Serves 3 - 4

1 cup (250 mL)  split red lentils, washed
2 cups (500 mL) water
2 slices fresh ginger
¼ teaspoon (1 mL) turmeric
2 tomatoes, roughly chopped
large bunch of young kale, about 2 cups (500 mL) of harvested leaves without stems, washed and roughly chopped [the original recipe calls for silverbeet]
1 tablespoon (15 mL) canola oil
1 teaspoon (1 mL) mustard seeds
1 bay leaf
1 dried chilli
1 teaspoon (1 mL) ground cumin
1 teaspoon (1 mL) ground coriander

To serve: rice and some natural yoghurt (optional)

Cook the lentils:  Put the lentils, ginger and turmeric into a heavy-based saucepan with a lid. Add water. Bring to the boil, turn down to a gentle simmer and place the lid on the pan. Cook for about 15 minutes, stirring occasionally to prevent the lentils from sticking to the bottom of the pan. The lentils should be starting to break down and lose their shape. You may need to add a bit more water, if the dal becomes too thick and gluggy.

Add the vegetables:  Add the tomatoes and kale. It will look like way too much greenery at this stage, but don't worry. Give the dal a quick stir and then place the lid back on the pan. Continue cooking gently, for about 10 minutes, until the kale has wilted and softened.

Make the tarka:  Heat the oil in a separate small saucepan or frying pan. When hot, but not quite smoking, add the mustard seeds. These should start popping almost immediately. Put in the bay leaf and dried chilli. Cook for a few more seconds, just until these start to brown, and then add the cumin and coriander. Swirl the spices around in the oil for a couple of seconds and then pour the contents of the saucepan into the lentils. The lentils may spit slightly when you do this, so take care. Cover the pan immediately and leave to absorb the flavours for a couple of minutes. Remove the lid, stir and season with salt and pepper.

Some of Kathryn & Lucy's notes with my comments in {parentheses}:

Dals get even better after they've been stored in the fridge overnight – the flavours soften and blend. They can also be frozen. {Yes, I enjoyed the dal for lunch the next day & froze a couple of portions for quick meals.)

This makes a mild flavoured dal. If you want more heat, then use a chopped up fresh chilli instead of the dried one. {I like a spicy dal so I'd also add a pinch or two more of the other spices.}

We've chosen to use split red lentils, as they're the quickest cooking. However you could use almost any type of split bean or pea in this recipe. Just be aware it may take longer to cook and need some extra water added during the  cooking. {I encourage you try the split red lentils -- they create a lovely colour scheme with the kale & tomatoes.}

A bowl of dal, with rice and mango chutney is comfort food for me [Lucy] — the silverbeet and tomato make for a wonderful, creamy dish.  {Mmmmmm.}

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Elaine's nutrition notes:

This tasty combination of three, natural "superfoods" (lentils, tomato, kale) provides a full array of building blocks for good health, particularly protein, fibre, vitamin A, vitamin C, folate, assorted phytonutrients, potassium, calcium and iron. Truly the definition of a nutrient-dense recipe.

Nutrient analysis of Lentil Dal with Tomato & Kale (PDF) - I don't encourage healthy people to "count calories." But some individuals on special diets for health conditions (e.g., kidney disease, iron deficiency anemia, protein-energy malnutrition) may need this information either to make sure they're meeting their needs or not exceeding restrictions.
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With my second crop of kale ready to harvest and farmers' market tomatoes at their peak, I'll be making this dal again soon.

Not just a cool-season crop: Kale in summer

Last weekend I found a tasty, cool solution to my latest vegetable quandary: how to eat kale (Brassica oleracea) in the summer. These are the Epicurious reviews and photo that convinced me to use my first kale harvest in a salad rather than play it safe and make a classic kale and potato soup, which, despite its flavour and nutrition, doesn't appeal to me on a sunny June day when I don't want to ingest anything warmer than I am.

The recipe

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Lacinato Kale and Ricotta Salata Salad (Source)

"Inspired by an antipasto that's popular at New York City's Lupa, this substantial salad takes a hearty, rich green that's usually cooked and proves how delicious it can be when served raw."

Yield: Makes 6 servings       active time: 25 min       total time: 25 min

INGREDIENTS

3/4 to 1 pound [340 to 454 grams] lacinato kale (also called Tuscan kale) or tender regular kale, stems and center ribs discarded
2 tablespoons [30 mL] finely chopped shallot
1 1/2 tablespoons [25 mL] fresh lemon juice
1/4 teaspoon [1 mL] salt {note: I don't think the extra salt is needed. I find the cheese salty enough}
1/4 teaspoon [1 mL] black pepper
4 1/2 tablespoons [70 mL] extra-virgin olive oil
2 ounces [60 g] or 1 cup [250 mL] coarsely grated ricotta salata

PREPARATION

1. Working in batches, cut kale crosswise into very thin slices. {I used scissors. After I established a technique and rhythm, it became a pleasant, relaxing task carried out in early morning sunshine & quiet on the balcony}
   
2. Whisk together shallot, lemon juice, salt, and pepper in a small bowl, then add oil in a slow stream, whisking until combined well.
3. Toss kale and ricotta salata in a large bowl with enough dressing to coat well, then season with salt and pepper. {I suggest just enough dressing to coat lightly and omit the salt}.
   

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The ingredients in my version

I'll be the first to admit my salad photo is not as pretty or professional as this Gourmet image but I'm pretty sure my version was as fresh and flavourful -- credit to good seeds, compost-enriched soil and the kindness of Mother Nature who showed a mostly sunny face from early May through mid-June. 

Greens: Italian Heirloom Kale, 'Lacinato'
Description & nutrition information (PDF)

Cheese: Ricotta Salata
Description & nutrition information (PDF)

Extra virgin olive oil & lemon

Kale ribbons & grated cheese, "undressed"

A variation on the original Gourmet recipe, served with sliced cucumbers.

My rating: 3.5 out of 4 forks (using the Epicurious rating system). The cheese was a bit salty for my palate. I'll make the recipe again, but use ricotta, though it will give a different texture. I'd also like to try some of the reviewers' suggestions such as serving the salad on crostini and other breads and crackers or adding grated carrots, hard boiled eggs & sunflower seeds and putting it over brown rice to make a one-dish supper. I think finely sliced kale, grated cheese and other finely grated and minced veggies would be a tasty filling in a rice-paper roll.

Recommended reading

From the blog 365 Days of Kale:

• What's in kale? Indole-3-carbinole
• What's in kale? Glucosinolates
• What's in kale? USDA nutrient content data
• What's in kale? Calcium
• How should I eat my kale, raw or cooked

Eat the seasons|kale

New York Times Recipes for Health: Kale

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I'm looking forward to your comments about this natural super-food and ways of enjoying it in any season.