Creamy Mushroom Soup with Plantain Fufu
I love mushrooms and appreciate fufu even though I'm more familiar with its starchy cousin sadza (a thick maize/cornmeal porridge).
Fufu is pounded or ground cassava or yam cooked with water often served with vegetable relish, soup or meat stew. It is central to many West African dishes.
I used plantain fufu flour. I love plantains, and they are gluten-free, high in antioxidants, fibre and several other nutrients. You can use other types of ground or pounded root or starchy vegetable such as malanga.
Groundnut or pepper soup are commonly served with fufu, but I was inspired to use mushrooms instead, or more specifically nhedzi. This is a type of mushroom found in Zimbabwe often served as a rich broth-based soup. I used what I could get my hands on - namely dried shiitake (which helps add extra flavour) and cremini mushrooms. I add the coconut milk element to make the soup creamier. Not surprisingly, cream of mushroom soup is very popular, I hope you try the recipe out!
Ingredients
1 cup dried shiitake mushrooms, rehydrated
1 1/2 cups frozen cremini mushrooms
1/3 cup vegetable oil
1 tablespoon butter
2 tablespoons Worchester sauce
1/4 cup cooking marsala wine
1 1/2 teaspoons salt
2 tablespoons olive oil
2 tablespoons black pepper
1/2 teaspoon chili flakes
2 tablespoons thyme
2 teaspoons cumin
1/2 cup yellow onion, chopped
1/2 cup red onion, chopped
1 tablespoon garlic, minced
1 teaspoon garlic powder
1 tablespoon Royco Usavi mix (optional)
2 tablespoons flour
1/2 cup coconut milk (or heavy cream)
1 vegetable bouillon
2 cups water
1 tablespoon tomato paste
Plantain fufu:
1/2 - 1 cup plantain fufu powder (I used Tropiway’s)
1-2 cups water
Depends on how much you need for serving.
Instructions
In a medium pan, fry the shiitake mushrooms in vegetable oil with 1/2 teaspoon salt, 1 teaspoon black pepper, 1 teaspoon thyme, 1 teaspoon cumin, 1 teaspoon garlic powder, and 2 tablespoons Worchester sauce.
Fry for 5-7 minutes, or until the mushrooms start to crisp up around the edges without burning, set aside.
In a large pot, saute the onions and minced garlic in butter and olive oil for about 3 minutes. Add 1 teaspoon salt, 1 tablespoon black pepper, 1 teaspoon cumin, 1 tablespoon Usavi mix, and 1 tablespoon thyme. Cook for another 2-3 minutes until fragrant.
Add the frozen mushrooms to the pot, cook until the water has melted and the mushrooms are mixed in well. Add the vegetable bouillon (crush it), water, and cooking wine. Reduce the heat and simmer for about 10 minutes.
Whisk in the flour until the soup begins to thicken and it's completely dissolved. Add the coconut or cream and 3/4 of the shiitake mushrooms, simmer for another 5 minutes.
In another pot, prepare the fufu according to the box's instructions. All you will need is water and the fufu powder, which you will knead and shape with a wooden spoon and your hands into a dough.
Serve the fufu ball(s) with the soup ladled on top or to the side with the rest of the fried mushrooms.
Lentil Peanut Stew
Dhal is a lentil or split pea curry popular in parts of the Caribbean with its origins in India. In Zimbabwe, peanut stew involves cooking peanut butter with chili, spices, vegetables and starch or protein (typically chicken). The dish is common in many other parts of West and southern Africa.
I had to combined the two and it worked seamlessly! This is in no way an exact rendition of either dish, I'm not an expert.
This is based this off what I have tasted eating at various restaurants, grew up eating in my own culture as a Zimbabwean, and read.
I wanted to serve the stew with plantains so I needed a thicker consistency but dhal is typically blended into a soup texture. You can do what works best for you. I did, however, add sautéed garlic and cumin, which is meant to add a smoky element to the dhal.
This is a hearty, tasty meal perfect for weeknights, enjoy!
Ingredients
1 1/2 cups lentils
1/2 large sweet potato, diced
1 cup coconut milk
1/2 cup peanut butter
3 cups water
2 tablespoons Worchester sauce
2 tablespoons tomato paste
1 tablespoon hot madras curry powder
1 tomato + 1/3 cup tomato sauce
1/2 large yellow onion, diced
1 teaspoon salt
1 tablespoon black pepper
1 small chili pepper, finely chopped
1 teaspoon turmeric
1/2 teaspoon garam masala
2 tablespoons palm oil (or vegetable oil)
1/2 cup frozen peas
1/2 teaspoon ginger
3 tablespoons garlic, minced
2 tablespoons ground cumin
1 scallion, chopped
2 bay leaves
Instructions
Wash the lentils and sweet potato.
In a large pot mix in the lentils with palm oil and the spices. Cook for 3 minutes.
Add the onions, chili pepper, sweet potato and scallion, cook for another 2 minutes.
Add the tomato paste, sauce, and tomato. Cook for 2 minutes.
Add the water and coconut milk, then simmer for about 25 minutes with the bay leaves until the sweet potato is softened and the lentils break down easily.
About halfway through add the peanut and stir until incorporated.
In a small separate pan, heat the garlic and cumin until almost burnt, then add to the stew. Remove the bay leaves.
Serve hot with plantains, rice or flatbread.
Pina Colada Pancakes
Who doesn't like a good Pina Colada? The coconut milk and pineapple juice cocktail is laced with rum to give it a nice tropical punch. Why not transfer this to the breakfast classic pancakes? The drink is said to have originated in Puerto Rico.
No alcohol required of course! (Unless brunch cocktails are involved).
All you need to do is substitute the milk and add the pineapple for some added moisture.
Make it a fun pancake board while you're at it and bring out the cherries and coconut flakes! If you can get those fancy cocktail umbrellas, all the better.
These pancakes are quite moist, ladle them on the thinner side to make sure they are cooked through.
Ingredients
1/2 cup pineapple, finely chopped
2 cups of coconut milk
1/2 teaspoon rum extract
1 tablespoon coconut oil
2 bananas
1/4 cup coconut flour
1 1/2 cups all-purpose flour
1/4 cup water (optional)
1 teaspoon granulated or coconut sugar
Cooking spray or vegan butter
Instructions
Mash the bananas, then mix in the finely chopped pineapple.
Add the rum extract and coconut oil, mix well, then add the coconut milk.
Add the sugar, coconut, and all-purpose flours and mix until the batter is evenly incorporated and wet, try not to overmix.
Ladle about 1/4 cup of batter onto a griddle or greased non-stick pan. When you start to see bubbles and the edges start to come off the pan, flip.
Cook for 2-3 minutes on the other side until they are done.
Makes about 10-12 pancakes. Serve with cherries, pineapple, coconut flakes, and syrup.
Finger Millet Peanut Butter Porridge
Most people enjoy porridge as oatmeal, but it's also quite popular in cornmeal form with an array of toppings. I grew up eating it pretty plain, save for butter, sugar, honey or peanut butter. I used to love it in the morning before school, especially during the winter. Porridge is a very popular breakfast option for most Zimbabweans. It's cheap and can keep you full for hours. Peanuts also feature prominently in African cuisine, so you won't find a shortage of meals that include them. Luckily, peanut butter is amazing! Ground millet is a healthier option with tons of calcium and tastes better than ground cornmeal porridge in my opinion. So try this recipe out, it's comforting and delicious!
Ingredients
1 cup finger millet, ground and toasted
2 1/2 cups hot water
1 cup cold water
1/2 teaspoon salt
1 teaspoon butter
1 tablespoon peanut butter
1 teaspoon honey
1 teaspoon sugar
1 teaspoon peanuts (to garnish)
Instructions
Combine the millet and cold water to make a paste.
Add the boiled water and stir with a wooden spoon or whisk to remove the lumps.
Reduce the temperature and simmer covered for 10-15 minutes.
Serve hot with sugar, honey, butter, and peanut butter.
Mushroom and Black Bean Rice
Shiitake mushrooms are the best. They have a smoky, meat-like taste and when dried, rehydrated and fired the flavour is intensified. This makes them a great addition to your starch of choice, rice in this case. With the addition of green peas and black beans, you have yourself a substantial side or possibly even a stand-alone. The inspiration for this dish was Haitian black rice, often paired with cashew chicken. That was my intention, but I regular grocery stores you won’t find the black mushroom required to give the rice their flavour and taste, not even the bouillon cube substitute.
So instead, I decided to used dried mushrooms to ad the mushroom flavour, some texture and a meaty taste. I used the water from the black beam can to give the rice a little colour though not as black as the djon djon mushroom soak, and then add the beans themselves for some protein. Finally, the green peas, more protein and something typically added to black rice. Really love this rendition! I will be using in the future.
Ingredients
1 1/2 cups long grain white rice
1 tablespoon butter
1 teaspoon garlic, minced
2 cups water
1 cup broth
1/2 cup frozen green peas
1/2 cup canned black beans (keep the liquid)
1 cup dried shiitake mushrooms
3 tablespoons vegetable oil
1 tablespoon black pepper
1 teaspoon salt
1 tablespoon dried parsley
1 teaspoon scallions (the green part
Instructions
Soak your shiitake mushrooms the night before for a minimum of 5 hours. The packet will have instructions. When ready to use, rinse well and drain the water.
Wash the rice then cook in a pan with 1 tablespoon butter and 1 teaspoon garlic for about 3 minutes. Mix in the black bean water.
Boil the water and broth and transfer the rice to the boiling liquid. Cook on medium-low heat for 20 minutes (or according to the packet).
Halfway through the cooking time, add the frozen peas.
While the rice is cooking, prepare the mushrooms. Fry in the vegetable oil with black pepper and salt for about 10 minutes or until crispy. The mushrooms should no longer chewy.
Before transferring to your serving bowl, mix the rice and peas with the cooked mushrooms, then add the black beans.
Garnish with parsley and scallions, serve hot.
Tricolor Vegan Pasta
This dish was inspired by the Tris Signature gnocchi served at Gnoccheria by Luzzo’s in New York City. The plate caught my eye on Instagram where it continues to trend due to the striking colors and love for saucy pasta. This version is on the healthier side with the omission of heavy cream and cheese, but it's still a delightful, quick, and easy meal!
Ingredients
1 1/2 cups tricolor rotini (or whatever pasta you have)
6 tablespoons vegan butter or coconut oil
6 tablespoons flour
3 teaspoons minced garlic
1/2 cup coconut milk
1 1/2 cups vegetable broth
2 cups spinach
1/2 hass avocado
3 teaspoons black pepper
1 1/2 teaspoons salt
1 teaspoon Dijon mustard
3 tablespoons Worchester sauce
3 teaspoons olive oil
1/2 cup tomato ragu
1/2 teaspoon chili flakes
1 teaspoon fresh thyme
1 teaspoon fresh cilantro, chopped
1 tablespoon dried parsley
1 1/2 teaspoons lemon juice
Instructions
Step 1
Cook the pasta according to the packet and drain each portion separately.(Separate the noodles by color before cooking, it will make it easier but is worth it if have the tricolor available. This should equate to a 1/2 cup for each portion).
Step 2
For the vegan alfredo sauce: Melt 2 tablespoons butter and add 1 teaspoon black pepper, 1/2 teaspoon salt, 1 tablespoon Worchester sauce, 1/2 cup broth, the olive oil, lemon juice, and coconut milk, mix until combined. Whisk in 2 tablespoons flour to thicken the sauce and cook for 2-3 minutes. (Depending on how saucy you like your pasta, add more coconut milk).
Mix in the regular colored pasta and mustard, set aside.
Step 3
For the spinach avocado sauce: Blend the avocado and spinach with a little bit of vegetable broth or water until smooth.
Melt 2 tablespoons butter and add 1 teaspoon black pepper, 1/2 teaspoon salt, 1 tablespoon Worchester sauce, 1/2 cup broth, the olive oil, lemon juice, blended spinach avocado, and the parsley, fresh thyme, and cilantro. Mix until combined. Whisk in 2 tablespoons flour to thicken the sauce and cook for 2-3 minutes. (Depending on how saucy you like your pasta, add more vegetable broth).
Mix in the green colored pasta and set aside.
Step 4
For the spicy tomato sauce: Melt 2 tablespoons butter and add 1 teaspoon black pepper, 1/2 teaspoon salt, 1 tablespoon Worchester sauce, 1/2 cup broth, the olive oil, lemon juice, tomato ragu, and the chili flakes, mix until combined. Whisk in 2 tablespoons flour to thicken the sauce and cook for 2-3 minutes. (Depending on how saucy you like your pasta, add more ragu).
Mix in the red colored pasta and set aside.
Note: You can also melt the butter and add the flour to form the roux first, then add the other ingredients.
When ready to serve, heat the portions individually and garnish to your liking.
Stuffed Malanga Cakes
Potato cakes can be a yummy solution to meal uncertainty, a small plate, or an appetizer option. You can tailor the stuffing for breakfast, use meat, or make it vegetarian. These cakes use the malanga root which is similar to a potato with a uniquely nutty flavor. I stuffed them with mushroom, asparagus, and cheese, and the cakes pair wonderfully with stew or as stand alone bites. You can try them out with one of my fish stew recipes, here.
Stuffed Malanga Cakes
Ingredients:
- 1 egg
- 1/3 cup breadcrumbs
- 2 large malanga roots, chopped and cleaned
- 1 teaspoon dried parsley
- 1 teaspoon fresh cilantro, chopped
- 1 1/2 teaspoons salt
- 2 teaspoons black pepper
- 1/2 teaspoon ginger
- 1/4 cup mushrooms, finely chopped
- 1/4 cup asparagus, finely chopped (use the tips if you have them)
- 1 teaspoon garlic
- 1 tablespoon butter
- Cheese strips (of your choice)
- 1/3 cup olive oil
Instructions:
- Boil the malanga for 20 minutes in salted water or until the roots start to break down and are soft enough to mash, test with a spoon.
- While the malanga boils, sauté the mushrooms and asparagus in garlic, butter, 1 teaspoon black pepper, 1/2 teaspoon salt, and the cilantro for 3-5 minutes until the vegetables are cooked through, but not overdone.
- In a bowl, transfer the malanga and mash. Add the egg, breadcrumbs, 1 tablespoon pepper, ginger, 1 teaspoon salt, and the parsley. Mix until well combined.
- Moisten your hands with olive oil, and form circular discs. Prepare two for each cake at your desired size - not too thick, not to thin. Fill one part with a small portion of the vegetables, then top with slices/bits of cheese.
- Place the second cake on top and crimp the edges together. Massage the cake into your desired shape, and brush over with a bit of olive oil.
- In a greased pan, cook the cakes on each side for 4 minutes, or until moderately browned and crispy on top. Try not to overcrowd the pan.
- Serve hot with chutney or sour cream.
Calories
134Fat (grams)
10.29Carbs (grams)
7.92Protein (grams)
3.33
Chipotle's Almost Guacamole
Chipotle recently released its guacamole recipe and many of us are loving it. It's also just in time for Cinco de Mayo, a beloved celebratory day both in America and Mexico in honor of the South American nation's defeat against the French in 1862. For most people, it's a day to enjoy their favorite Mexican foods, and guacamole is one for many of us. Here is to Chipotle's recipe (with three tweaks), enjoy!
What you need 🛒🛒🛒:
1 ripe Hass avocado
1 teaspoon lemon juice
1 tablespoon fresh cilantro, finely chopped
1/8 cup red onion , finely chopped
1/4 jalapeño, seeded and finely chopped
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon olive oil
What you do 🍳🍳🍳:
Step 1
Chop the avocado and mix in the lemon juice to delay browning/oxidation.
Step 2
Whisk the finely chopped onion, jalapeno, cilantro, salt, pepper, and olive oil to your desired consistency.
Serve with tortilla chips.
Black Bean & Lentil Bobotie
Think of bobotie as a curried shepherd’s pie with a layer of egg custard instead of potato on top. This rendition of the traditionally South African dish, however, is vegetarian. The recipe usually uses ground beef seasoned with curry powder, chutney, and other fruits and spices. It is still a filling, protein-packed deal and is equally as delicious with the use of black beans, lentils, cheddar cheese, and spices familiar to Mexican cooking such as chili powder, cumin, and chipotle.
What you need 🛒🛒🛒:
1 tablespoon butter
2 tablespoons vegetable oil
1/4 cup red onion, chopped
3 large green onions/scallions, chopped
1/2 jalapeno, finely chopped
1 teaspoon garlic
1 teaspoon chili flakes
1 teaspoon salt
1 teaspoon black pepper
1 teaspoon chipotle
1 teaspoon chili powder
1 teaspoon cilantro (dried or fresh)
1 teaspoon cumin
8oz dry lentils, soaked (half a 16oz packet)
1 can black beans
1 can diced tomato (15oz)
1 tablespoon tomato paste
2 1/2 cups broth
2 slices of bread
6 bay leaves (3 to garnish)
2 eggs
3/4 cup milk
1/4 cup heavy cream
1/2 cup sharp cheddar cheese, shredded
What you do 🍳🍳🍳:
Step 1
Heat the butter and oil. Add the onions, garlic, jalapeno, and chili flakes, sauté for 3 minutes. Add all the spices, cook for another 2 minutes.
Step 2
Soak the bread in some water, set aside.
Step 3
Add the lentils, sweat them out for about 5 minutes until fragrant and they begin to soften. Add the tomatoes and tomato paste, cook for another minute.
Step 4
Add the broth, black beans, and 3 bay leaves, simmer for about 10 minutes.
Step 5
Squeeze the water out of the bread then whisk it into the pot, remove the bay leaves.
Step 6
Pour the mix into an oven-proof pan, sprinkle the cheese on top.
Step 7
Beat the eggs, cream, and milk, season with some salt and pepper. Pour over the bean mix, top with some bay leaves and bake at 350F for 40-45 minutes. (Broil for an additional 5-10 minutes to further brown/cook the egg custard if necessary).
Serve hot with avocado and sour cream, enough for 4-5.
Pumpkin Alfredo Black Bean Pasta
We all know to expect a slew of pumpkin recipes when autumn hits or whenever the vegetable is in season. Why not mix it with a classic? Alfredo is a delicious, cream and cheese-based sauce we know and love. It pairs with pumpkin seamlessly and can match with any pasta. For the experimental or health-conscious, a vegetable-based pasta serves as a great alternative, such as black bean!
Pumpkin Alfredo Black Bean Pasta
Ingredients:
- 1 box of black bean pasta (I used Explore Cuisine's 8 ounces box)
- 1 can organic pumpkin
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon onion powder
- 1 teaspoon minced garlic
- 1 1/2 cups alfredo sauce
- 1 cup mix of leeks and onions, chopped
- 1 teaspoon dried sage
- 1 teaspoon chili powder
- 1 teaspoon cayenne powder
- 1 teaspoon chipotle
- 1 teaspoon cumin
- 2 tablespoons butter
- 1 teaspoon pumpkin spice
- 1 cup broth
- 1 tablespoon olive oil
- 1 tablespoon butter
- 1 teaspoon lemon juice
Instructions:
- Prepare the pasta according to the instructions on the box.
- Sauté the garlic, leeks and onion in butter and oil, cook until fragrant and the onions are translucent about 3 minutes.
- Add the dried sage and other spices, cook for another 2 minutes.
- Add the pumpkin, soy sauce, and alfredo sauce, cook for 5 minutes.
- Add the broth and cooked pasta, simmer on low heat for 20 minutes. Check and stir periodically.
- Finish with the lemon and add salt and pepper to taste. Garnish with parmesan cheese and fresh sage!
Calories
591Fat (grams)
44.72Carbs (grams)
35.12Protein (grams)
16.18
Spicy Peanut, Kale and Sweet Potato Soup
Kale, sweet potato and peanut butter are all ingredients that make wonderful additions to your diet for various health-related reasons. Bring the trio together with some cayenne pepper and coconut milk to get a hearty soup that warms you even the coldest night!
Spicy Peanut, Kale and Sweet Potato Soup
Ingredients:
- 1/2 cup mix of leeks and onions, chopped
- 1 tablespoon oil
- 1 tablespoon butter
- 1/2 cup carrots, chopped
- 1 large sweet potato, chopped
- 1 can sweet corn
- 1 can diced tomatoes
- 1 teaspoon tomato paste
- 2 tablespoons garlic, minced
- 1/4 cup scallions, chopped
- 1/8 cup basil, chopped
- 1 cup coconut milk
- 2 cups vegetable broth
- 1 teaspoon ground mustard
- 1/2 cup peanut butter
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon paprika
- 2 tablespoons cayenne pepper
- 1 tablespoon soy sauce
- 1 tablespoon lemon juice
Instructions:
- Prepare your vegetables.
- On medium heat, sauté the garlic in butter and olive oil until fragrant, about 1 minute. Add the spices, onion and leek mix, cook until onions become translucent, about 3 minutes.
- Add the diced tomatoes and tomato paste, cook for another 2 minutes.
- Add the sweet potato, carrots, and soy sauce, cook for 3 minutes.
- Add the coconut milk and 1 cup broth, simmer or 2 minutes, stirring frequently.
- Add the basil and scallions and bring the soup to a boil, about 5 minutes.
- Add the kale a bunch at a time to wilt down (this will create space for the next handful of kale).
- Add the remainder of the broth, corn, and scoop in the peanut butter, making sure to dissolve all the lumps. Add the lemon juice, stir.
- Reduce the heat and simmer for 25-30 minutes, check on your soup to ensure it doesn't burn and add more broth if necessary. Add salt and peer to taste, stirring occasionally.
- Garnish with fresh basil and serve hot with some fresh bread if you like!
Calories
353Fat (grams)
18.56Carbs (grams)
43.7Protein (grams)
9.19
Spicy Ginger Carrot Soup
Soup, glorious soup! It’s one of the most heartwarming meals I especially love during the colder months. I also adore ginger. Carrot and ginger combined make for one of the most delicious soups, and both have several health benefits. The intensity from the ginger, heat from the Ethiopian spice mix berbere (easy to make at home, I linked a recipe below but you can get it in the store), and sweetness from the carrots make for a well-balanced, super tasty soup.
Spicy Ginger Carrot Soup
Ingredients:
- 1 cup coconut cream
- 1 1/2 cups water
- 1/2 red onion, finely chopped
- 3 garlic cloves, minced
- 1 thyme sprig
- 2 tablespoons butter or coconut oil
- 1 large sweet potato, chopped
- 1 tablespoon ground ginger
- 1 tablespoon fresh ginger, finely minced
- 3 large carrots, chopped
- 1 tablespoon curry powder
- 1 teaspoon pepper
- 1 teaspoon chili powder
- 1 teaspoon salt
- 1 teaspoon lemon juice
- 1 teaspoon fish oil
- 1 tablespoon brown sugar
- 1 tablespoon berbere spice
- 2 cups chicken stock
Instructions:
- Add the butter/oil to a large pot and cook the onion and garlic until fragrant. Add the spices and sugar, cook for 2 minutes. Do not burn!
- Add the carrots, sweet potato, water, and stock. Simmer at medium-low heat for 20-25 minutes until the sweet potatoes especially have softened - test with a fork.
- Take off the heat and add half the coconut milk, allow to cool. Blend with a hand mixer until smooth.
- Add remaining coconut milk, lemon juice, and fish oil to finish. Serve hot and garnish with seeds, herbs and coconut cream.
Calories
371Fat (grams)
29.43Carbs (grams)
27.41Protein (grams)
5.18