What's Up - Your guide to what's happening in Fayetteville, AR this week!
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JANUARY 2-8, 2022 WhAt's Up! 47 try these recipes Resolved to eat clean? Satisfying and hearty meals you can feel good about eating! Clean-Eating Potato and Corn Chowder Ingredients • 1 tablespoon olive oil • 1 yellow onion, diced • 1 ½ ribs celery, diced • 3 pounds Yukon Gold potatoes, peeled and diced • 1 (16 ounce) package frozen sweet corn • 1 cube vegetable bouillon (such as Rapunzel®) • 1 teaspoon dried marjoram • 1 teaspoon dried parsley • salt and ground black pepper to taste • 2 tablespoons whole wheat pastry flour • 2 ½ cups unsweetened almond milk • 1 ½ cups chicken stock Directions 1. Heat olive oil in a Dutch oven over medium heat. Stir in onion and celery; cook until translucent and soft, 5 to 7 minutes. Add potatoes, cover, and cook until beginning to soften, about 5 minutes. Stir in corn, bouillon, marjoram, parsley, a generous amount of salt, and pepper; cover and cook until corn is warmed through, about 2 minutes. Stir in flour; cover and cook 2 minutes more. 2. Stir almond milk and chicken stock into vegetable mixture; cover and bring to a boil. Lower heat and simmer until potatoes are tender and soup is thickened, 15 to 20 minutes. Remove from heat and cool slightly, about 5 minutes. Cook's Note: If a thicker chowder is desired, blend about half the soup using an immersion blender, leaving chunks of potatoes and corn. Clean-Eating Coconut Chickpea Curry Ingredients • 1 ½ cups dried chickpeas • cold water to cover • 1 onion, peeled and halved • salt to taste • ¼ cup olive oil • 1 large yellow onion, chopped • 1 (2 inch) piece fresh ginger, peeled and finely chopped • freshly ground black pepper to taste • 5 cloves garlic, minced • 1 ½ teaspoons ground turmeric • 1 teaspoon ground cumin • 1 teaspoon red pepper flakes • 2 cups chickpea cooking water • 1 (15 ounce) can coconut milk • 1 cup plain dairy-free yogurt, or more to taste • ¼ cup chopped fresh cilantro • Spinach, Swiss chard, or kale (optional) Directions 1. Rinse chickpeas under cold running water. Place in a bowl and cover with at least 4 cups of cold water. Soak for 12 to 24 hours. 2. Drain chickpeas and place in a large pot. Pour in enough water to cover chickpeas by 2 inches. Add halved onion and bring to a rolling boil over medium-high heat. Reduce heat to a high simmer. Cook for a few minutes until a foam forms at the top. Skim off the foam and cook, covered, until chickpeas are soft, 40 to 60 minutes. 3. Remove from heat, season with salt, and set aside. Do not drain so chickpeas don't dry out. 4. Heat oil in a large pot over medium heat. Add chopped onion and ginger. Season with salt and pepper and cook, stirring occasionally, until onion is soft and translucent, about 5 minutes. Add garlic and cook for 1 more minute. Stir in turmeric, cumin, and red pepper flakes. 5. Drain chickpeas, reserving 2 cups of the cooking liquid. Add drained chickpeas to the sauteed onion mixture and stir until well coated with the spices. Cook until chickpeas are a little bit crisp, stirring occasionally, 8 to 10 minutes. 6. Add 2 cups of chickpea cooking liquid and coconut milk to the pot. Bring to a simmer, scraping up any browned bits from the bottom of the pot. Cook, uncovered, stirring occasionally, until curry has thickened to your desired consistency and flavors have started to come together, 40 to 60 minutes. Taste and season with salt and pepper. Add some greens like spinach, Swiss chard, or kale towards the end of the cooking time if you like. 7. Divide curry amongst bowls and top with yogurt and cilantro. Cook's Notes: You can cook a huge batch of chickpeas and then freeze the rest in the cooking liquid. You will need about 30 ounces of cooked chickpeas for this recipe. Tips: Cook time can vary widely depending on how old the chickpeas are. You can also substitute 2 cans chickpeas instead of cooking them from scratch if you're short on time. In that case use 2 cups of vegetable broth instead of the cooking liquid. Tips: If you don't have enough cooking liquid leftover, then substitute with vegetable broth. You can also use mint instead of cilantro for serving. Use regular plain yogurt if you're not eating vegan. Clean-Eating Hearty Pasta Sauce Serve over whole grain spaghetti, or brown rice pasta for gluten-free diets. Ingredients Sauce: • ½ pound lean ground beef • 2 small zucchinis, chopped • 1 onion, chopped • 3 cloves garlic, minced • 1 (28 ounce) can crushed tomatoes • 1 (15 ounce) can tomato sauce • 2 tablespoons sucanat (crystallized sugar cane juice), or to taste • 1 ½ tablespoons dried basil • 1 ½ teaspoons sea salt • 1 teaspoon dried oregano • ¼ teaspoon ground black pepper Pasta: • 1 (16 ounce) package whole-wheat spaghetti • 1 gallon water • salt Directions 1. Heat a large skillet over medium-high heat. Cook and stir ground beef, zucchini, onion, and garlic in the hot skillet until beef is browned and crumbly, 5 to 7 minutes; drain and discard grease. 2. Stir crushed tomatoes, tomato sauce, sucanat, basil, sea salt, oregano, and black pepper into beef mixture. Bring to a boil, reduce heat to low, and simmer until flavors have blended, at least 30 minutes or up to 1 hour for better flavor. 3. While sauce is simmering, bring salted water to a boil and cook spaghetti according to package directions. Serve sauce over hot pasta. Cook's Note: Use any lean ground meat: ground beef, bison, or turkey. Courtesy: allrecipes.com