PESTO OF FAVA (BROAD) BEAN GREENS

I love Lidia Bastianich. She has an amazing story, cooks incredible food, doesn't get too fusion-y with her food, and her recipes are bonafide. And, I love watching her show on television if she's on when I'm around a TV. I much prefer reading to TV - which I haven't owned in decades - so I don't watch shows too often but I do love watching her, Jacques Pepin, Hubert Keller, and a couple of others. So Lidia had - as she often does - her mum on the show once. And she was cooking while her mum entertained with stories of Lidia's cooking escapades. Apparently, Lidia started cooking when she was 4 - 5 yrs. old, for her dolls! She'd make different dishes everyday for her dolls - SO ADORABLE!!! How can that visual not make anyone smile? It's so cute!

Anyway so I never plan meals... I buy things then make meals around whatever I've found at the market. I'd already bought plenty of greens so I didn't need yet another bunch of anything to stir-fry or make into soup or smoothies... but the fava greens were too pretty to pass up. Especially because they're very much a spring thing, available for a short time since the young leafy tops and flowers of the plant are the best tasting. So if you can find some in the farmer's market, do get them.

So I had the last bit of walnuts in the fridge, the fava greens that were not meant to be anything specific, a few Meyer lemons from a gracious coworker's tree, a couple of leftover garlic cloves I'd roasted for a soup, and some fresh spearmint. I decided to throw it all together in a blender and call it done. And I'm so glad I did! From here on, this clean and bright-on-the-palate pesto is my favourite way of enjoying the earthy buttery flavour of fava greens! Unlike basil pestos, this one doesn't dull in colour so no need for covering with a layer of oil. If you don't have fava greens, use spinach or a combination of spinach and arugula (rocket leaves). And use a regular lemon or any variety of lemons.

To quickly roast garlic, put a few cloves skin-on in a pan and roast on medium-high heat turning occasionally until the garlic is soft and blackened in spots. This won't take more than 5-7 minutes.

Pesto of Fava (Broad) Bean Greens

makes: 1 cup

- 4 cups washed fava greens (leaves, flowers, and tender stems only)

- 1/2 cup mint leaves, washed

- 2-3 cloves roasted garlic

- 1 Meyer lemon, juiced

- 2 tbsp. extra virgin olive oil

- 1 tsp. salt

- 1 tsp. freshly ground black pepper

1. Put everything in a blender and blend into a smooth pesto.
2. Taste and adjust salt and pepper to taste.
3. Store in the fridge for up to a week.

TACOS: ZUCCHINI FLOWERS AND FIDDLEHEAD FERNS

Zucchini flowers are most commonly served stuffed and fried. They're delicious that way, but the beautiful colours of the flowers are hidden under the batter and for me, food is about taste and looks. Not fake gimmicky presentations but just the natural good looks of fresh seasonal ingredients. Like the pretty zucchini flowers and ferns in these tacos!

Fiddlehead ferns are the unopened tips of Ostrich ferns that would turn into fronds when they open. They have a very short season in the Spring and don't last too long in the fridge so it's best to get some when you see them in the market (or in the wild if you know how to forage for the right kind of fern), and enjoy them right away, in a day or so at most. Fiddleheads upset some peoples' stomachs but they don't bother me at all. I don't like boiling them because that takes away the texture and taste. So I roast them and they're just perfect!

Zucchini flowers and fiddleheads are quite simple to clean. Zucchini flowers: Remove the pistil and stem from each zucchini flower and gently rinse each flower inside and out. Put the washed flowers on a large dry kitchen towel to soak up water.

Fiddlehead ferns: Remove the outer chaff - brown papery skin - from the ferns and rinse thoroughly. During rinsing remove any remaining chaff and put the washed ferns in a large dry kitchen towel to soak up water. 

These tacos are full of spring flavours and colours! And they go with virtually any salsa, including salsa verde with chiles de arbol, avocado and roasted tomatillo salsa, spicy roasted tomato salsa, guacamole, or even just sliced serranos, avocado, onion, and lime juice.

Tacos: Zucchini Flowers and Fiddlehead Ferns

makes: 6 tacos

- 1/2 cup chipotle cashew cream sauce

- 1/2 cup salsa: salsa verde (recipe here and here) or roasted tomato salsa

- 1 cup fiddlehead ferns, cleaned and washed

- 10 - 12 zucchini flowers, pistils removed and wiped cleaned with a damp towel

- 1 small zucchini, cut into small cubes

- 1/2 medium onion, diced

- 2 cloves garlic, minced

- 3 tsp. olive oil

- 2 tsp. salt

- 1 tsp. paprika

- 1 tsp. cumin

- 1 tsp. Mexican oregano (Italian or Greek will do if you don't have Mexican)

- 12 small corn tortillas (ask the store for tortillas for tacos, which are smaller)

- 8-10 sprigs cilantro (1/4 cup coarsely chopped)

- 1/4 cup finely shredded purple cabbage (or red or green cabbage)

- 1 lime, cut into wedges

Optional garnishes: finely shredded carrots, sliced avocado, onions, jalapeno, pickled vegetables "en escabeche"

1. Preheat the oven to 400 F/200 C. Lightly grease a baking tray or line with parchment paper.
2. Toss the cleaned fern heads with 1 tsp. olive oil, 1 tsp. salt, and paprika. Transfer to the prepared baking tray and roast for 15 min., turning once midway. Remove from the oven.
3. In a pan, heat the remaining 2 tsp. olive oil and add the onion and garlic. Sauté until translucent then add the zucchini, cumin, oregano, and salt. Cook till the zucchini is slightly soft and add the zucchini flowers. Stir the flowers in, and sauté for a minute. Turn the heat off.
4. Prep the tacos: Transfer the roasted fern heads and sautéed zucchini and flowers into serving bowls. Arrange the cabbage, cilantro, and any optional garnishes on a platter. Warm the tortillas.
5. Assemble the tacos: Divide the tortillas among plates, stacking 2 per taco. Top with the roasted fern heads and sautéed vegetables, cilantro, and cabbage. Drizzle 1 tbsp. each of the chipotle cashew cream sauce and salsa on each taco.
6. Serve immediately with a wedge of lime, additional salsa, cashew cream sauce, and optional garnishes.

NIMONA: GREEN PEAS AND FRESH GARBANZO CURRY

This recipe is adapted from Banaras ka Khana - a wonderful collection of Banarasi recipes. Nimona is common comfort food throughout North India, but it has variations from region to region. This Banarasi nimona sounds plain but the spices combined with the ghee make a complex and fragrant dish with a really incredible lingering - not spicy - flavour of black pepper. And it's full of Spring with the fresh green peas and green garbanzos! It's also simple enough that you don't need spices that aren't readily available in any grocery store. I like to add a sprinkle of lemon juice just before eating to brighten up the flavours even more.

The photos are a bit rubbish but I was in a hurry...

Nimona: Green Peas and Fresh Garbanzo Curry
makes: 3 generous servings

- 1 cup shelled green peas
- 1 cup shelled fresh garbanzo beans
- 1 green chile de arbol or Thai green chile (or chile Serrano - in a real pinch)
- 1 in. piece ginger
- 2 cloves garlic (optional)
- 1 tbsp. ghee (or butter - don't use oil or you'll be making a different dish!)
- 1 tsp. cumin seeds
- 1 bay leaf
- 1 tsp. cumin powder
- 1 tsp. coriander powder
- 1 tsp. freshly ground black pepper
- 1 tsp. salt
- 1/4 cup coarsely chopped cilantro
- 1-1/2 cups water

1. In a food processor, coarsely crush the green peas, garbanzo beans, ginger, chile, and garlic (if using).
2. In a pan, heat the ghee on medium and add the bay leaf and cumin seeds. When the cumin sizzles, add the powdered spices.
3. Add the coarsely crushed vegetables. Stir to combine and cook for about 2 minutes. Turn the heat to low and cook till very fragrant, about 3-4 minutes, making sure the vegetables don't stick to the pan.
4. Add water and cook till the peas and garbanzos are fully cooked. Turn off the heat, add the salt and cilantro and stir to combine.
5. Serve hot with rice or roti.

MILLET WITH DANDELION PESTO AND ROASTED VEGETABLES: GLUTEN-FREE

Millet is an ancient grain high in protein, essential nutrients, and heart-healthy soluble fibre. I really love millet - the whole grain and flour both. In addition to being gluten-free, Ayurvedically, millet is sweet, dry, light, and rajasic/sattvic. I.e. it won't contribute to mucous formation and heaviness in the body that grains like wheat do. Millet is a mild goitrogen though, so if you have thyroid problems, avoid eating it every day. I generally don't eat any grain everyday or for a number of days in a row. I like to vary the grains I eat, and also throw in some grain-free days a couple of times a week. In general, apart from unfermented soy, I don't exclude any bean, grain, or legume from my diet.

I also don't subscribe to food trends - like quinoa. Not that quinoa is bad, but I don't like its taste, texture, appearance, and effect on my body, and although I don't yet know it, there must be a reason why my body doesn't like quinoa. Over the years I've learnt to listen to my body - it tells me things for a reason, and it's always been right. As an aside, quinoa and millet both have high protein content and are nutritionally comparable.

Soaking grains helps neutralise phytic acid which can interfere with the absorption of nutrients in the body. Although millet has among the lowest phytate content, it's still good practice to soak it and neutralise the little phytate content it has. Toasting isn't essential but it brings out a delicious nuttiness in the millet - if you don't have time to toast, just soak the millet and carry on with the recipe.

Rutabagas are a member of the cruciferous family, as evidenced by the slightly sulfuric cabbage-y smell when you cut into one. Also like cruciferous vegetables, rutabaga can be eaten raw but when cooked it develops a wonderful hint of sweetness that I really love! It's a terrific complement to roasted sweet potatoes, potatoes, and carrots.

And dandelions... as I've said before, they're dismissed off as weeds but really are quite an excellent and nutritious green. I really love the mild bitterness of the dandelion and in spring when they're in season, I have them quite regularly in my smoothies and sautéed as a green. The dandelion pesto lasts forever in the freezer - I make a large batch then freeze in a couple of smaller containers and use as a sandwich spread, on eggs, in a rice salad, on salmon, pasta... just like any other pesto. 

Millet with Dandelion Pesto and Roasted Vegetables

makes: 4 - 6 servings (1-1/2 - 1 cups per serving)

Millet:

- 1/2 cup dandelion pesto

- 1 cup millet, toasted in a pan and soaked for 8 - 24 hours

- 2-1/2 cups water

- 1 shallot, sliced (or small red onion)

- 3 cloves garlic

- 1 capsicum, diced (any colour)

- 1 tbsp. caraway seeds

- 1 tbsp. coconut oil

- 1/4 cup chopped cilantro (or parsley)

- salt, to taste

- freshly ground black pepper, to taste

Roasted Vegetables:

- 1 medium sweet potato, cut into chunks

- 2 medium potatoes, cut into chunks

- 2 medium carrots, cut into chunks

- 1 medium rutabaga, peeled and cut into chunks

- 1 cup cherry tomatoes

- 2 cups cauliflower florets

- 1 medium zucchini, cut into chunks

- 1 tbsp. cumin seeds

- salt, to taste

- freshly ground black pepper, to taste

- 2 tbsp. coconut oil

1. Preheat the oven to 425 F/220 C.
2. Roast the vegetables: in a large bowl toss the sweet potato, potatoes, carrots, and rutabaga with 1 tbsp. coconut oil, 1/2 tbsp. cumin seeds, salt, and pepper. Grease a baking sheet with 1/2 tbsp. coconut oil and spread the vegetables on it in a single layer. Roast for 20 - 25 minutes or until cooked (the rutabaga won't become soft like potatoes will, but it's fine because rutabaga can even be eaten raw).
3. In the same bowl used for tossing the root vegetables, toss the cauliflower, tomatoes, and zucchini with the remaining 1/2 tbsp. coconut oil, 1/2 tbsp. cumin seeds, salt, and pepper.
4. Remove the roasted root vegetables from the oven and transfer to a clean bowl. In the same baking tray, spread the tomatoes, cauliflower and zucchini in a single layer and roast at 400 F/200 C for 15 - 20 minutes or until the cauliflower is just cooked - it should not be mushy. Remove from the oven and add to the bowl with the root vegetables. Turn the oven off.
5. Cook the millet: While the vegetables are roasting, bring the 2-1/2 cups water to a rolling boil in a saucepan and add the millet. Give it a quick stir and continue to boil for 3-5 minutes. Turn the heat down to low, cover the pan and cook for another 15 minutes or until the millet is soft and fully cooked.
6. While the millet is cooking, heat the coconut oil in a deep skillet or wide pan on medium, and add the caraway seeds. When the seeds start to sizzle, add the shallot, garlic, and capsicum and stir. Turn the heat to low and sauté till the vegetables are a bit soft, adding 1/4 cup water if needed to keep them from sticking since we're using just 1 tbsp. oil. When the vegetables are sautéed, add in the cooked millet, dandelion pesto, and chopped cilantro, and mix. Add salt and pepper to your taste.
7. Add the roasted vegetables and mix well before serving. (To reheat in a microwave: sprinkle a bit of water and cover the bowl then heat).

ZUCCHINI AND HERB SOUP

I really love the colour of this soup! And the very refreshing herbal flavours with the creamy  texture of blended zucchini make it perfect for spring and summer when you want a light energizing meal. Plus it's very easy to make. There's not much more to say, really.

I find greens and vegetables very satiating and filling, but sometimes when I just want a more substantial meal, this soup is superb with this incredible cucumber tomato cheese sandwich. It would also go very well with focaccia, Dutch onion and cheese bread, or any other kind of bread, a smoked salmon/trout sandwich, roasted potatoes, a pasta salad, casserole... anything other than fruits.

Zucchini and Herb Soup
Makes: 4-6 servings

- 1 lb. zucchini, cut into chunks
- 1 small yellow onion, sliced
- 3 cloves garlic, coarsely chopped
- 1-1/2 cups arugula (or baby spinach or watercress)
- 1/4 cup coarsely chopped parsley, including tender stalks
- 1/8 cup loosely packed whole fresh mint leaves (or cilantro)
- 1 in. piece of ginger (no need to peel if it's organic)
- 1 tbsp. coconut oil (cold-pressed, or use extra virgin olive oil)
- 1 tbsp. salt
- 1 tbsp. pepper
- 3 cups water, plus 2 cups for blending 
- 1 lemon, juiced - optional

1. In a large pot, heat the coconut oil on medium heat. Add the onion, garlic, and ginger and sauté till the onion is translucent but not browned (lower the heat if necessary).
2. Add the zucchini and sauté for 2 minutes. Add the water and turn the heat to High until the water boils. Turn the heat down to medium and let everything cook until the zucchini is soft. Turn off the heat.
3. Add the pepper. Add the arugula and parsley, and push the leaves down to submerge into the cooked vegetable mixture. Let it all cool to luke warm or room temperature. Add the mint (or cilantro) leaves.
4. Blend the soup until very smooth, adding water as needed to get the consistency you want. It'll have to be blended in 2 or more batches depending on the size of your blender jar. Taste and adjust salt and pepper. If serving warm, transfer the soup back into the pot and heat until the soup is just barely simmering (don't boil it!). If serving cold, transfer the soup back into the pot or another container, chill in the fridge for at least 2 hours and serve as below.
5. Ladle into large bowls and serve with extra pepper, or a drizzle of lemon juice, or avocado, walnut, coconut, or olive oil.

BROCCOLI AND GREENS SOUP

An easy soup that's delicious warm or chilled... perfect for cold, rainy evenings or warm summer evenings. And, you can chop up the vegetables while the onions and garlic are sautéing, put them all into the pan, add water, cook still soft, season with salt and pepper, and blend! It's important to use fresh vegetables, not frozen, because really the soup gets all its flavour from the vegetables, herbs, and really good quality salt and pepper. 

Herbs: you can use parsley or cilantro if you don't have fennel greens.

Serve the soup with this herb focaccia, any other bread, roasted potatoes or sweet potatoes, or just by itself. If you want it spicy, add a dash of hot sauce, more black pepper, or red chile flakes.

Broccoli and Greens Soup
Makes: 6 main servings

- 1 medium onion, sliced
- 4 cloves garlic, coarsely chopped
- 2 medium heads broccoli
- 1 small sweet potato
- 2 medium carrots
- 4 stalks celery, coarsely chopped
- 4 collard leaves, coarsely chopped or torn into pieces
- 3 cups spinach
- 1/2 cup fennel greens, parsley, or cilantro
- 4 cups water
- 2 tbsp. salt
- 2 tbsp. black pepper, freshly ground
- 1 tbsp. ghee, or butter (or olive oil, in a pinch, but that'll change the flavour)

1. Cut the broccoli, sweet potato, carrots, and celery into approximately 1 in. chunks.
2. On a medium flame, heat the ghee in a large pan and sauté onions and garlic.
3. Turn the heat to medium-high. Add the carrots, celery, sweet potato, collard greens, and broccoli and sauté for 2-3 min.
4. Add the 4 cups of water and turn the heat to high. Bring to a boil, then reduce the heat to medium and cook until the vegetables are just soft, not colourless and soggy.
5. Turn the heat off. Stir in the spinach, fennel greens, salt, and pepper.
6. Cool the cooked vegetables and blend into a smooth soup, adding more water if needed to get the consistency you like.Taste and adjust the salt and pepper.
7. Before serving, heat the soup on medium heat - don't boil!
8. Ladle into a bowl and serve garnished with minced parsley or shredded cheese and extra pepper. Enjoy!

EATING SPRING: MUSHROOM AND ASPARAGUS RICE WITH TOASTED BLACK PEPPER

This is an easy and refreshing sattvic spring recipe that's so great on its own, with roasted vegetables like zucchini and carrots, or a salad of romaine lettuce and sliced cucumbers dressed with lemon juice and salt.

It won't be sattvic meal any more, but this rice would also be a terrific side with salmon, sea bass, barramundi (Asian seabass, bhetki in Bengali), or cod.

Ghee and black pepper are the big flavours in this dish, so if you use olive oil, the flavour will be very different. Butter will certainly work very well if you don't have ghee but it's heavier than ghee and not really a sattvic food.

Mushroom and Asparagus Rice with Toasted Black Pepper
Makes: approximately 4 servings (1-1/2 cups per serving)

- 1 cup basmati rice, soaked (at least 30 min, up to 24 hours)
- 3/4 lb. asparagus, trimmed and cut into 2 in. pieces
- 8 oz. crimini mushrooms, sliced
- 1 clove garlic, minced
- 1 tbsp. salt
- 3/4 - 1 tbsp. toasted black peppercorns, coarsely ground
- 1 tbsp. spiced ghee, regular ghee, or butter
- 1-1/2 cups water
- 4 tbsp. finely chopped parsley (i.e. finely chop enough parsley to make 4 tbsp.)

1. In a large pan on medium-high, heat the ghee. Lower the heat to medium and add the toasted peppercorns.
2. Add the mushrooms, then minced garlic and saute (turn the heat down to medium-low if needed until the mushrooms release water, then turn it back up to medium to evaporate the water and finish sauteing the mushrooms.)
3. Drain the rice well and set aside - you want minimal water on the rice.
4. When the mushrooms are sauteed, keep the heat on medium and add the asparagus and drained rice and saute for 3-5 minutes or until the rice is opaque and looks mostly dry.
5. Add the 1-1/2 cups water to the rice and vegetables and turn the heat up to high. Let the water come to a boil, add salt and stir.
6. Lower the heat to medium-low and simmer until the water is almost all absorbed. Then lower the heat to low, cover the pan and cook the rice until you can't see any water.
7. Take the lid off and serve garnished with 1 tbsp. parsley per serving.

Notes:

1. It's really not necessary to laboriously wipe the dirt off each mushroom. Give the mushrooms a quick wash and dry them thoroughly with paper or cotton dish towels before slicing.
2. Trim off the dried bit of each mushroom stem, and keep the rest of the stem on, or remove and slice separately if it's easier to handle the mushrooms that way. If you must discard the stems from mushrooms for a recipe, save them and use to make mushroom stock, or use in a recipe where you can use sliced or diced mushrooms.

SKINNY DIPPING: FRESH FAVA BEAN DIP

It's no secret that I love dips... eating them and making them. I have a few standard, no-fail, go-to dips for parties or just having around at home for snacking. As most things I like to cook, the dips I make are seasonal. This is one of my favourite springtime dips! Beautiful colour, fresh tasting, herb-y...

... and fat-free if you don't add olive oil. I often don't add oil because I find the fava beans creamy enough, and I always have olives around, which go well with the dip and bread/vegetables. Or I have a chunk of feta with it all. If I am not serving olives or feta with the dip, I do add the olive oil because the flavour of olives and fresh fava beans is heavenly! 

Fresh Fava Bean Dip

Servings: makes 1-1/2 cups

- 1-1/2 lbs. (~1 kg) fava beans/broad beans, shelled (about 1-1/2 cups shelled beans)
- 3/4 - 1 tsp. salt, I used Himalayan pink salt
- 2 medium cloves garlic
- 1/2 tsp. crushed red pepper
- 1/4 tsp sugar, or less, or none
- 2 tsp. minced fresh mint leaves, or 1 tsp. dried

- 1 tsp. fresh dill, or 1/2 tsp. dried
- juice of 1 small lemon or lime

- 1 tbsp. water or more, as needed to blend or process into the desired consistency

- 2 tbsp. extra virgin olive oil (optional - I don't usually add it)

Serve with:
Bread of any type, baked pita chips, roasted potatoes, skinny fries, raw carrots, zucchini, cucumbers, or as a side with baked/grilled fish

1. Boil enough water to submerge the fava beans up to 1 in. 

2. Add the fava beans and cook for about 5 minutes.

3. Drain and rinse under cold water until cool. Or, drain and let the fava beans cool on their own for about 15 minutes.

4. Using your finger-tips, remove and discard the pale green outer skins and put the bright green fava beans in a bowl.

5. In a food processor or blender, add all the ingredients including the beans.

6. Process/blend to the desired consistency. I like it smooth, not coarse.

7. Refrigerate and remove from the fridge 30 minutes before serving to allow the dip to come to room temperature.

8. Really good the next day, when the flavours have melded!

Notes:

1. Since fava beans, mint, and dill are springtime produce, the flavours are exceptionally complementary. But you can use other herbs like cilantro/coriander or parsley. Or a combination of herbs of your choice. I definitely don't recommend rosemary or any other fall/winter herbs.

2. As always, adjust salt and red pepper to taste, or use freshly crushed black/white pepper.