Friday, January 30, 2004

Caraway Cabbage, a Finnish Recipe

Cabbage lovers, oh my, you're going to love this cabbage. Thanks to the tomato, it's got a pretty pink color but what really makes it special is the texture. Really and truly, it's almost like noodles. Really.Truly. This is one of my oldest recipes, brought home from Finland when I lived there for a year as an exchange student. Terve – enjoy!

Caraway Cabbage ♥ KitchenParade.com, a favorite Finnish recipe for healthy cooked cabbage with a little tomato for pretty color, soft almost like noodles. Low carb. Easily vegan. Weight Watchers friendly.

This week’s recipe is from the far-north country of Finland where once upon a time, before the marvel of the modern food distribution system, the selection of fresh vegetables became sparse during long winters.

Rich in Vitamin C and inexpensive, cabbage was a winter-vegetable standby – but here is prepared in a new way, cooked on top of the stove with tomato, onion and caraway. Sautéed in butter, the cabbage softens until almost noodle-like in texture, though more flavorful.

If you’re in a rush, use a bag of pre-cut coleslaw cabbage. That said, chopping up a cabbage yourself just before cooking seems to better release the cabbage’s own natural sweetness. You can, however, successfully substitute fennel seed for caraway and canned tomatoes for fresh.

For a well-rounded, satisfying meal, serve this side dish with pork, a green vegetable and salad.

Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. Quick Suppers are Kitchen Parade favorites and feature recipes easy on the budget, the clock, the waistline and the dishwasher. Do you have a favorite cabbage recipe that other Kitchen Parade readers might like? Just send me a quick e-mail via recipes@kitchen-parade.com. How to print a Kitchen Parade recipe. Never miss a recipe! If you like this recipe, sign up for a free e-mail subscription. If you like Kitchen Parade, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture. Follow Kitchen Parade on Facebook!

CARAWAY CABBAGE

Hands-on time: 20 minutes
Time to table: 50 minutes
Makes 6 cups
  • 2 – 4 tablespoons butter
  • 1 small head green cabbage, chopped (about 10 cups, 750g)
  • 1 onion, chopped fine (about 1 cup)
  • 1/4 cup water
  • 3 tomatoes, chopped (about 2 cups) or a 15-ounce can diced tomatoes
  • 1 teaspoon kosher salt
  • 1-1/2 tablespoons (yes, tablespoons ...) caraway seed
  • 2 tablespoons brown sugar

On medium heat, melt the butter in a large, heavy pot like a Dutch oven. Add the cabbage and onion as they're prepped. Cook, turning occasionally, until the cabbage is limp but not brown.

Add the remaining ingredients. Cover and simmer for 20 – 30 minutes until the cabbage reaches the desired softness; I like it somewhere between still-crisp and noodle-soft.

Serve hot. Easily made ahead of time, just gently rewarm, hydrating with a splash of water if needed.

NUTRITION INFORMATION Per Half Cup, made with 2 tablespoons butter/4 tablespoons butter: 58/75 Calories; 2/4g Tot Fat; 1/2g Sat Fat; 5/10mg Cholesterol; 175/189mg Sodium; 10g Carb; 3g Fiber; 6g Sugar; 2g Protein. WEIGHT WATCHERS POINTS Old Points 1 & PointsPlus 2 & SmartPoints 3
Adapted from The Finnish Cookbook by Beatrice Ojakangas. That's the original edition, the cookbook my Finnish mother gifted to my own mother the year I was an exchange student in Finland. It is a faithful representation of authentic Finnish cuisine, adapted for American ingredients and measurements. There's also a newer edition of The Finnish Cookbook. My Disclosure Promise

More Cabbage Recipes

(hover for a description, click a photo for a recipe)
Baked Cabbage Wedges Holy Slaw! Mexican Pizza (Oaxaca Tlayuda)
~ more cabbage recipes ~
from Kitchen Parade

~ Swedish Red Cabbage ~
~ Mighty Perfect Cabbage & Broccoli Coleslaw ~
~ Peasant Cabbage Tomato Soup ~
~ more cabbage recipes ~
from A Veggie Venture, my food blog

More Finnish Recipes

(hover for a description, click a photo for a recipe)
Homemade Finnish Mustard Finnish Meatballs Zucchini Spiral 'Noodle' Salad

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(helping home cooks save money on groceries)

Friday, January 16, 2004

Karelian Borscht:
a Finnish - Russian Beet Borscht Soup

A Russian beet borscht soup recipe, made extra hearty with sausage and a swirl of sour cream but also especially earthy and delicious as a vegetarian borscht.

First published in print in 2004, updated and republished in 2015 for a little weekend cooking inspiration. Beet lovers, welcome to beet heaven!

Karelian Borscht (Russian Beet Borscht Soup), extra hearty with sausage and a swirl of sour cream but also especially earthy and delicious as a vegetarian borscht.


COMPLIMENTS!
"... it was delicious, thank you ..." ~ rog peppe


Winter is the perfect time of year for large kettles of hearty soups and stews. Bubbling on the stove, they fill a home with an earthy, smoky aroma that seems to proclaim, “There may be snow and cold outside but we’re warm in here.”

The country of Finland is known for snow and cold. I was fortunate to call this northern land home while an exchange student and hold its people – and its food – close to my heart.

This borscht recipe comes from Karelia, a small piece of land along the Baltic Sea ceded by Finland during World War II to what was then the Soviet Union and is now the most western part of Russia. The recipe is adapted from the classic of Finnish-American cooking, “The Finnish Cookbook” by Beatrice Ojakangas.

Some borscht recipes call for cooking the beets and other ingredients, then blending until smooth in a blender or food processor. In contrast, this recipe calls for cooking but not processing the beets so the end product has considerable texture.

If you don’t have access to or time for fresh beets, canned beets are a more-than-acceptable alternative. And if you’re watching calories, omit even the small ration of sausage and the sour cream. You won’t leave the table unsatisfied.

ALANNA's TIPS A hand grater works fine but is to my style, fairly tedious. A food processor will make quick work of grating the beets, cabbage and carrots. The raw beets will stain your hands but it will wash away with a couple of good scrubs. Love borscht? Me too! Try Borscht Beets with Sour Cream and for summer, a cold Summer Borscht.
Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. How do you work beets onto the menu? Share your recipe via recipes@kitchen-parade.com. If you like this Kitchen Parade recipe, consider a free e-mail subscription. Once or twice a week when a new recipe is published, you'll be notified via e-mail. How to print a recipe on Kitchen Parade. If you like Kitchen Parade, forward this recipe to a friend who might too!

KARELIAN BORSCHT,
a RUSSIAN BEET BORSCHT RECIPE

Hands-on time: 45 minutes
Time to table: 2 hours, 45 minutes
Makes: about 6 cups
  • 2 tablespoons butter
  • 1 pound beets, peeled and grated (about 4 cups)
  • 2 teaspoons kosher salt
  • 4 tablespoons flour
  • 2 tablespoons vinegar
  • 8 cups beef broth or vegetable stock (for vegetarian)
  • 1 small red cabbage, shredded (about 3 cups)
  • 2 carrots, peeled, grated (about 1 cup)
  • 1 bay leaf
  • 1 clove garlic
  • 1 tablespoon sugar
  • 1/4 pound spicy sausage such as andouille, optional
  • For serving, sour cream and fresh chopped dill, optional

Melt butter in a Dutch oven on medium heat. Add the beets and gently cook until soft and almost brown. Stir in vinegar, salt and flour, work in flour until all signs of it have been absorbed. A small cupful at a time, stir in broth. Add cabbage, carrots, bay leaf, garlic and sugar. Simmer gently at least 2 hours, adding water or broth if too much liquid evaporates.

Close to serving time, cook sausage in a skillet until fully cooked and slightly crispy on the edges, slice into small bits.

To serve, place soup in bowls and top with sausage. Add a dollop of sour cream and sprinkle with fresh dill. Try it with Finnish Whole-Wheat Flatbread !

VEGETARIAN BORSCHT Most times, I use vegetable broth, skip the spicy sausage and just enjoy the earthy beet soup in a vegetarian version. It's still hearty and the beet flavor really shines through!

NUTRITION INFORMATION Vegetarian/With Sausage, Per Cup: 130/187 Calories; 4/8g Tot Fat; 2/4g Sat Fat; 20g Carb; 3g Fiber; 1739/1859mg Sodium; 10/23mg Cholesterol; 5/7g Protein. WEIGHT WATCHERS POINTS: WW Old Points 2/5 & WW PointsPlus 3/6 Sour Cream Only, Per Tablespoon: 20 Calories; 2g Tot Fat; 1g Sat Fat; 1g Carb; 0g Fiber; 6mg Sodium; 5mg Cholesterol; 0g Protein. WEIGHT WATCHERS POINTS: WW Old Points .5 & WW PointsPlus .5

More Recipes for Hearty Soups

(hover for a description, click a photo for a recipe)
Homemade Lentil Soup Chocolate Chili Winter Tomato Soup

MY FAVORITE FINNISH COOKBOOK

Living in Finland, food and cooking helped me make – and find – a home and a family. When I left, my Finnish mother sent along a copy of the classic introduction to Finnish home cooking, The Finnish Cookbook by Beatrice Ojakangas the "isoäiti" (EE-so-EYE-tee, grandmother) of Finnish cooking in America. I still turn to it, often, and the recipes transport me back to a home in my heart. It's why you'll find so many Finnish recipes in Kitchen Parade's recipe collection.

More Beet Recipes

~ Those Pink Potatoes ~
~ Borscht Beets ~
~ more beet recipes ~
from Kitchen Parade

~ Summer Borscht ~
~ Beets with Feta ~
~ Pan-Pickled Beets ~
~ more beet recipes ~
from A Veggie Venture, my food blog

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(helping home cooks save money on groceries)





© Copyright 2004, 2009, 2012, 2015 (repub) Kitchen Parade



Friday, January 2, 2004

Low Fat Vegetable Soup

An all-vegetable soup, packed with flavor but made without added fat. This soup is similar to the Weight Watchers Zero-Point Soup. It's a Weight Watchers favorite but tasty for everyone, not just those who follow Weight Watchers. Vegan too!

Low Fat Vegetable Soup ♥ KitchenParade.com, all-vegetable soup, packed with flavor, no added fat, lots like to the famous Weight Watchers Zero-Point Soup (Old Points). Low Carb. Whole30. Gluten Free. Vegan. Weight Watchers SmartPoints 2.


COMPLIMENTS!
"This is great soup!" ~ Dorry


Is anyone else feeling less than svelte after indulging during the holidays? If we’re like millions of Americans, our resolutions for 2004 call for less food and more exercise.

As we downsize, this soup will satisfy our yearning for filling, full-flavored fare. It keeps well in both fridge and freezer so keep plenty on hand for fast lunches and light suppers.

This recipe has no added fat – and needs none.

When making it for the first time awhile back, I employed the standard trick to reduce fat while enriching the flavor in soups and stews.

It’s a simple thing, no "trick" really: simply sauté the garlic and onions in a tablespoon of olive oil (typically less than specified) to a deep gold rather than until translucent (the typical instruction). Doing so releases the onion’s natural sugar and can make a big difference in perceived richness.

In this soup, however, side-by-side taste tests yielded no difference at all. In Pot One, I threw in all the ingredients, no oil, no cooking. In Pot Two, I sautéed the garlic and onion sautéed in oil first.

The results: No difference.

So nix the oil. Not one drop is needed. "Fat free" goodness doesn’t happen often so with each swallow, let’s just enjoy.

And feel mighty virtuous.

Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. What’s your favorite low-fat standby recipe? Share it by e-mail via recipes@kitchen-parade.com. How to print a Kitchen Parade recipe. Never miss a recipe! If you like this recipe, sign up for a free e-mail subscription. If you like Kitchen Parade, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture. Follow Kitchen Parade on Facebook!

LOW FAT VEGETABLE SOUP

Hands-on time: 30 minutes
Stove time: 45 minutes
Makes 13 cups
  • 3 15-ounce cans fat-free (about 5-1/2 cups) vegetable broth
  • 3 15-ounce cans diced or stewed tomatoes
  • 1 tablespoon minced garlic
  • 1 onion, chopped (about 1 cup)
  • 8 ounces fresh mushrooms, quartered (about 2 cups)
  • 3 zucchini, chopped (about 4 cups)
  • 2 carrots, chopped (about 1 cup)
  • 1 russet potato, skin on, chopped (about 1-3/4 cups)
  • 3 tablespoons chopped fresh parsley
  • 2 tablespoons chopped cilantro (optional)
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Heat a four-quart Dutch oven on medium heat. Add vegetable broth and tomatoes. Add all the remaining ingredients as they're prepped. Cover and bring to a boil. Reduce heat and simmer until vegetables are tender, about 30 minutes.

With a slotted spoon, transfer 3 cups of the cooked vegetables to a blender or food processor. Add about 1/4 cup cooking liquid to the blender and purée until smooth. Return the purée to the soup pot. Season to taste with salt and pepper and serve.

NUTRITION INFORMATION Per Cup: 44 Calories; 0g Tot Fat; 0g Sat Fat; 0mg Cholesterol; 40mg Sodium; 9g Carb; 2g Fiber; 5g Sugar; 3g Protein.

WEIGHT WATCHERS POINTS Old Points .5, PointsPlus 1 & SmartPoints 2 (2 cups=3 SmartPoints) CALORIE COUNTERS 100-calorie serving, 2-1/4 cups (6g protein); 50-calorie serving, generous 1 cup.

ALANNA's TIPS This recipe makes a bunch, so make sure your pot is big enough. I usually use two Dutch ovens, rather than dragging out the big stockpot. If you're reducing carbs as well as calories, substitute chopped turnips for the russet potato. CSA members and farmers market shoppers will appreciate the ingredient flexibility of Master Recipe: How to Make Homemade Vegetable Soup.


More One-Point Soup Recipes

(hover for a description, click a photo for a recipe)
Laura's Healthy Carrot Soup Quick Cauliflower (or Broccoli) Soup How to Make Homemade Vegetable Soup
~ more soup recipes ~


~ more Weight Watchers vegetable recipes
from my food blog, A Veggie Venture ~


Shop Your Pantry First

(helping home cooks save money on groceries)