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Barley Bouillabaisse By Lorna Sass
This seafood stew is based on quick-cooking pearl barley. This barley cooks in 10 minutes rather than 30 or 40 because much of the bran layer has been rubbed off in an abrasive process known as pearling. Its pleasing texture and mild taste make quick-cooking barley a good choice for introducing your family to the chewy heartiness of whole grains. And pearl barley is still a good source of fiber and protein.
INGREDIENTS: 1/8 tsp. saffron threads
1 Tbsp. olive oil
1 medium onion, coarsely chopped
2 tsp. chopped garlic
3/4 tsp. dried thyme
1/2 cup dry red or white wine, or dry vermouth
1 cup quick-cooking barley
1 can 15-oz. diced tomatoes
1 lb. mussels, debearded and rinsed
3/4 lb. salmon filets, cut into 1 1/2 –inch chunks
3/4 lb. sea scallops, halved if large
2 Tbsp. chopped fresh parsley, plus more for garnish
Salt and freshly ground pepper, to taste
Zest of 1 large lemon
METHOD: 1. In a small bowl, stir the saffron into 1 tablespoon warm water. Set aside.
2. In a heavy, 12-inch, high-sided sauté pan or skillet, heat the oil over medium-high heat. Add the onions and cook for 2 minutes, stirring frequently. Stir in the garlic and thyme and continue cooking and stirring for 1 more minute.
3. Add the wine and cook until most of it evaporates, 2 to 3 minutes. Stir in 2 cups of water and bring to a boil. Add the barley and saffron (with soaking liquid), cover, and cook over medium heat for 5 minutes.
4. Stir in the diced tomatoes (with liquid) and return to a boil over medium-high heat. Scatter the mussels over the barley, cover and cook until the mussels open, 3 to 4 minutes.
5. Lift the mussels with tongs or a slotted spoon and divide them among 4 lipped dinner plates. Discard any mussels that have not opened.
6. Stir the salmon, scallops and parsley into the barley. Season with salt and fresh pepper, to taste. Cook uncovered over medium-high heat, stirring gently a few times, until the seafood is opaque, 2 to 3 minutes.
7. To serve, ladle the mixture over the mussels. Garnish with a light sprinkling of parsley and a bit of lemon zest.
Serves 4
NUTRITION FACTS: Per serving: calories 535, fat 10g, protein 51g, carbohydrate 54g, dietary fiber 10g
Photography by Colin Cooke
Quinoa Corn Chowder By Lorna Sass
Quinoa is a quick-cooking grain from the highland Andes that is considered a complete protein because it has all of the essential amino acids. Quinoa goes down easy, and its lightness and versatility is similar to couscous.
Until recently, quinoa required thorough rinsing to remove a naturally occurring, soapy-tasting coating called saponin. Nowadays, virtually all quinoa distributed in the U.S. has been thoroughly cleaned and requires no more than a quick rinse.
This thick soup is hearty enough to serve as a vegetarian entrée, accompanied by a tossed salad and perhaps a bowl of popcorn—a standard soup garnish used by Ecuadorians that delights children of all ages.
INGREDIENTS:
2 Tbsp. olive oil
1 1/2 cups finely chopped leek or onion
3/4 tsp. dried oregano
1 lb. red-skinned potatoes, scrubbed and cut into 1/2-inch dice (3 cups)
3/4 cup quinoa, rinsed by swishing in a bowl and drained
4 cups fresh or frozen (defrosted) corn kernels
1 1/4 tsp. salt, plus more to taste
Freshly ground black pepper
1/2 cup pimento-stuffed green olives, chopped if large
1/4 cup chopped fresh cilantro
1/4 cup thinly sliced scallion greens
1 to 2 Tbsp. freshly squeezed lime juice
Popcorn for garnish, plus more for passing at the table
METHOD:
1. In a heavy soup pot, heat 1 tablespoon of the oil over medium heat. Add the leek and oregano. Cook, stirring occasionally, until the leeks begin to wilt, about 4 minutes.
2. Add 4 cups of water and the potatoes. Bring to a boil over high heat. Add the quinoa. Boil uncovered over medium-high heat for 10 minutes.
3. Meanwhile, in a food processor or blender, process 3 cups of the corn kernels with 1 cup of water to create a coarse puree.
4. After the quinoa has cooked for 10 minutes, stir in the corn puree and remaining corn kernels. Adjust the salt and add lots of freshly ground black pepper.
5. Continue cooking until the quinoa and potatoes are tender (the grains should be translucent and have no opaque white dot in the center), about 2 to 3 minutes more. Stir in the olives, cilantro, scallion greens and additional tablespoon of oil.
6. Add enough lime juice to sharpen the flavors. Garnish with popcorn and pass additional popcorn in a bowl at the table.
Serves 4
NUTRITION FACTS: Per serving: calories 471, fat 14g, protein 13g, carbohydrate 82g, dietary fiber 9g
Photography by Colin Cooke
Bulgur Pudding with Cranberries and WalnutsBy Lorna Sass
Bulgur was invented centuries ago in the Middle East and North Africa as a means for preserving wheat kernels and transforming the long-cooking kernels into a fast food.
Bulgur is made by boiling whole wheat berries until tender, then drying and grinding them into small bits. Bulgur comes in coarse, medium and fine grinds.
This pudding is made with coarse bulgur, which gives it a slightly chewy texture. Serve it hot, either on its own or with a dollop of vanilla ice cream, a light drizzle of heavy cream or vanilla soymilk. Leftovers make an unusually delicious breakfast.
INGREDIENTS: 1 Tbsp. butter
1 1/4 tsp. pumpkin pie spice
1 cup coarse bulgur
1/4 tsp. salt
1 cup lowfat milk
3 Tbsp. honey, plus more to taste
1/4 cup dried cranberries or cherries
1/3 cup coarsely chopped walnuts, toasted
1 tsp. vanilla
1 tsp. orange zest
Ice cream, heavy cream or vanilla soymilk, for serving
METHOD:
1. Set a heavy, 3-quart saucepan over medium-high heat. Add the butter. As the butter melts, stir in the pumpkin pie spice.
2. Gradually stir in 2 ½ cup of water (watch out for sputtering), the bulgur and salt. Bring to a boil over high heat. Lower the heat slightly, cover and boil over medium-high heat, stirring occasionally, until most of the water is absorbed, 5 to 8 minutes.
3. Stir in the milk, honey and cranberries, and return to a boil. Cook uncovered over medium heat, stirring frequently to prevent the grains from sticking to the bottom, until the bulgur is tender (it will always remain a little chewy) and the pudding develops a porridge-like texture, 6 to 8 minutes. The pudding will continue to thicken as it cools.
4. Remove from the heat. Add more honey, if needed. Stir in the walnuts and vanilla.
5. Serve in small bowls, warm or at room temperature. Garnish each portion with orange zest.
Serves 4
NUTRITION FACTS: Per serving: calories 288, fat 10g, protein 9g, carbohydrate 45g, dietary fiber 7g Per serving (with 1/2 cup vanilla ice cream): calories 421, fat 17g, protein 11g, carbohydrate 61g, dietary fiber 7g
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