Cooking with Ancient Grains
Buckwheat and Beet Soup Yields: 4 servings
1 Tbsp extra virgin olive oil 1½ cups chopped red onion (1 medium) ¾ tsp fi ne sea salt 2 tsp minced garlic (2 cloves) ¼ tsp dried thyme ¾ tsp dried savory or ½ tsp more dried thyme ¾ cup raw buckwheat groats (not kasha) 4 cups low-sodium vegetable broth ¼ tsp freshly ground black pepper 2 cups raw shredded beets, preferably red (1 large or 2 small) 1 to 2 tsp honey 1 cup purifi ed water (approximately) 2 tsp sherry vinegar, or more as needed
Horseradish Yogurt
¾ cup whole milk or 2% Greek yogurt 3 Tbsp retail horseradish, with liquid ¼ tsp fi ne sea salt ¼ tsp freshly ground black pepper
To make the soup, heat a large heavy saucepan over medium heat. Swirl in the oil and wait until it shimmers.
Add the onion and ¼ tsp of the salt. Stir occasionally, until the onion just starts to brown at the edges, about 5 minutes.
Stir in the garlic and the herbs thyme and savory, and then cook, stirring, until fragrant, about 1 minute. Watch closely, so as not to burn the pieces.
Stir in the buckwheat groats and cook, stirring occasionally and monitoring, until the grains take on some color, about 2 minutes.
Add the broth (beware of splatter), the remaining ½ tsp salt and the pepper and bring to a boil, scraping the bottom of the pan.
Decrease the heat to maintain a simmer, cover and cook until the buckwheat is tender, about 15 minutes.
While it simmers, prepare the horseradish yogurt topping: Combine the horseradish, salt and pepper in a small bowl and beat until smooth using a fork. Season with more salt and pepper to taste.
To fi nish, stir in the beets and 1 tsp of the honey and then add about 1 cup of water to reach a preferred consistency.
Remove the pot from the heat, cover and allow to sit for 5 minutes until the vegetables soften.
Add the vinegar and taste for seasoning. Depending on the beets’ sweetness, maybe add another teaspoon of honey and a bit more vinegar to balance it, and perhaps a tad more salt and pepper. The seasoning is forgiving because the topping will bring the fl avors together.
Ladle the soup into four bowls, garnish with a dollop of the yogurt topping and serve at once.
Cardamom-Infused Black Rice Porridge with Blueberries and Pistachios
Yields: 4 to 6 servings Black Rice
¾ cup black rice 2 whole green cardamom pods 1½ cups boiling purifi ed water
Porridge
1 cup half-and-half, plus more as needed
3 Tbsp maple syrup, or more as needed ¾ tsp ground cardamom 1 cup fresh or frozen blueberries
26 Central Florida natural awakenings
4 to 6 Tbsp pomegranate seeds, for garnish
3 Tbsp lightly toasted chopped plain pistachios, for garnish
Start the rice the night before: Add the rice and cardamom pods to a large, heavy saucepan. Pour over the boiling water, cover and let sit at room temperature or overnight (or chill, covered, for up to 2 days).
The next morning, make the porridge: Add 1 cup of half-and-half, the maple syrup and ground cardamom to the saucepan with the rice, cover and bring to a boil over medium-high heat.
Uncover, decrease the heat to retain a lively simmer, and cook, stirring once occasionally, until the rice is tender with a slight chew, 5 to 7 minutes.
Remove the cardamom pods, if preferred. Add the blueberries and simmer gently until they are warmed through, 1 to 2 minutes more.
To fi nish, add ¼ to ½ cup more half- and-half to reach a desired consistency. Taste for sweetness and adjust with more maple syrup if needed.
Divide between 4 to 6 breakfast bowls. Top each bowl with 1 tablespoon of pomegranate seeds and 1 teaspoon of chopped pistachios. Serve warm.
All recipes adapted from Simply Ancient Grains or Ancient Grains for Modern Meals, by Maria Speck, courtesy of Ten Speed Press.
Photo by Erin Kunkel © 2015
Photo by Erin Kunkel © 2015
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