Citrus & Fennel Grain Salad

6 c. fresh baby spinach

3 c. cooked barley

1 fennel bulb, cored and thinly sliced

2 c. cherry tomatoes, halved

4 oranges, peeled and chopped

2/3 c. orange juice

1/4 c. white wine vinegar

1 T. plus 1 t. Dijon mustard

1/4 c. chopped fresh mint

Sea salt and freshly ground black pepper, to taste

1/4 c. roasted pine nuts

In a large bowl, combine spinach, barley, fennel, tomatoes, and oranges. Toss to combine.

For dressing, in a small bowl whisk together orange juice, vinegar, and mustard. Stir in mint.

Just before serving, pour dressing over salad and toss well to coat. Season with salt and pepper. Sprinkle with pine nuts.

Makes 12 cups.

Adapted from forksmealplanner.com.  

Farro Bowl with Pomegranate Vinaigrette

1-1/2 c. uncooked farro
6 T. olive oil, divided
1 large sweet potato, peeled and cut into 3/4" chunks
1 t. kosher salt, divided
1 large shallot, finely chopped (about 1/4 c.)
1 c. refrigerated pomegranate juice
1 T. red wine vinegar
2 t. Dijon mustard
1/4 t. black pepper
2 c. baby spinach
1 medium fennel bulb, halved and thinly sliced, plus chopped fronds for serving
1/2 c. crumbled feta cheese

Bring a large pot of water to a boil over high heat. Stir in farro and bring to a simmer. Reduce heat to medium-low; cook, uncovered, stirring occasionally, until tender, about 20 min. Drain and place in a large bowl.

While farro cooks, heat 1 T. olive oil in a large skillet over medium heat. Add sweet potato, 1/4 c. water, and 1/4 t. salt; cover and steam for 5 minutes. Uncover and continue to cook, stirring occasionally, until water evaporates and sweet potato is tender and browned, 10-12 min. Transfer to bowl with farro.

Heat 1 T. oil in the same skillet over medium heat. Add shallot and cook, stirring often, until softened, 3-4 min. Add pomegranate juice and cook, stirring occasionally, until reduced to about 1/2 c., 8-10 min. Whisk in vinegar, mustard, pepper, and remaining 3/4 t. salt. Remove from heat and gradually whisk in remaining 1/4 c. oil.

Add 3/4 c. dressing to farro mixture and toss to coat. Add spinach and fennel; toss gently. Divide among 4 bowls and drizzle with remaining dressing. Top with cheese and garnish with fennel fronds.

Serves 4.

Adapted from Real Simple magazine, Nov. 2019, p. 137.

Seasonal Grain Salads

5-1/2 c. vegetable broth
3 c. quinoa, bulgur, and/or millet
Dressing and toppings as below

In a 3-4 qt. saucepan combine vegetable broth and grains. Bring to boiling; reduce heat and cook, covered, 15 minutes or until liquid is absorbed.

Prepare dressing while grains are cooking.

When grains are ready, divide cooked grains between 6 bowls. Add desired toppings and top with dressing.

Winter:
Dressing: 1/3 c. lemon juice; 1/3 c. olive oil; 1 clove garlic, minced; 1/4 t. salt; 1/4 t. black pepper
Toppings: 4 c. torn fresh chicories, such as escarole, radicchio, and/or endive; 3 c. chopped celery; 2 c. chopped cauliflower; 1/2 c. halved pitted Kalamata olives; 1/3 c. thinly sliced dried apricots

Spring:
Dressing: 1/2 c. olive oil; 1 t. lime zest; 1/4 c. lime juice; 1/2 t. salt; 1/4 t. black pepper
Toppings: 2 carrots, cut into thin ribbons; 1 c. snap peas, halved diagonally; 1 c. sliced English cucumber; 1/2 c. thinly sliced radishes; 1/4 c. chopped fresh mint; lime wedges

Summer:
Dressing: 1/2 c. olive oil; 1 t. lemon zest; 1/4 c. lemon juice; 1 T. snipped fresh oregano; 1/2 t. salt; 1/4 t. black pepper
Toppings: 4 c. fresh baby spinach leaves; 2 c. blackberries; 1 fennel bulb, halved, trimmed, and thinly sliced; 1 bunch green onions, sliced; 1 c. halved cherry tomatoes; 1 c. coarsely chopped pistachio nuts; 4 oz. goat cheese, crumbled

Fall:
Dressing: 1/2 c. olive oil; 1/4 c. cider vinegar; 2 T. maple syrup; 1/2 t. salt; 1/4 t. black pepper
Toppings: 4 c. fresh baby kale; 2-1/2 c. roasted cubed butternut squash; 2 c. slices roasted beets; 4 oz. crumbled blue cheese; 1/4 c. chopped fresh parsley

Serves 6.

Adapted from Fast & Fresh, p. 74. 

Lasagna

1 lb. pork sausage or ground beef (optional, or can use soy crumbles)
1/2 c. chopped onion
1 clove garlic, minced
Dash of ground fennel seed or to taste
1 16-oz. can Italian-flavored tomatoes, cut up
1 8-oz. can tomato sauce
1 6-oz. can tomato paste
8 oz. lasagna noodles
1 T. cooking oil
2 eggs
2-1/2 c. ricotta cheese
3/4 c. grated Parmesan or Romano cheese, divided
2 T. parsley flakes
1 lb. mozzarella cheese, thinly sliced

Brown crumbles, onion, and garlic. Drain and mix in fennel seed. Add undrained tomatoes, tomato sauce, and tomata paste. Simmer 15 minutes.

Cook noodles in water with oil. Drain and rinse.

Beat eggs with ricotta, 1/2 c. of Parmesan or Romano cheese, and parsley.

Layer sauce, noodles, ricotta, mozzarella and sauce twice in a 13 x 9 x 2" baking dish.  Top with remaining Parmesan or Romano. Bake at 375 degrees for 30-35 minutes. Let stand 10 minutes before serving.

Serves 10.

Source unknown.  

Tempeh Bourgignon

3 T. olive oil
1-1/2 c. chopped onions
4 garlic cloves, minced or pressed
2 bay leaves
1/2 t. salt
1/2 c. chopped celery
1 c. chopped carrots
1 c. chopped fennel bulb
4 c. coarsely chopped mushrooms
8 oz. tempeh, cut into 1/2" cubes
1/2 c. dry red wine
1 15-oz. can diced tomatoes
1 T. Dijon mustard (optional)
2 T. minced fresh thyme
1/4 t. ground black pepper
1 T. soy sauce
Chopped fennel fronds or fresh parsley (optional)

In a soup pot on medium heat, warm the olive oil and cook the onions, garlic, bay leaves, and salt for about 5 minutes. Add the celery, carrots, fennel, and mushrooms, and cook, stirring frequently, until the mushrooms begin to release juice, about 10 minutes.

Stir in the tempeh, red wine, and tomatoes, and bring to a boil. Reduce heat and simmer, covered, about 15 minutes, stirring occasionally.

Stir in the mustard (if using), thyme, pepper, and soy sauce, and simmer, covered, about 5 minutes. When stew is done, stir in fennel fronds or parsley, if desired.

Serves 4-6.

 Adapted from Moosewood Restaurant Cooking for Health, p. 250.

Chicken Stewed with Fennel, Tomatoes, & Saffron

1-1/2 T. extra virgin olive oil
8 (about 2 lbs.) large fresh tomatoes, peeled, seeded, and chopped, or 2 16-oz. cans imported Italian tomatoes, drained and chopped
1 c. hearty red wine, such as Burgundy
2 large white or yellow onions, thinly sliced
2 large fennel bulbs, including the leafy fronds, coarsely chopped
4 garlic cloves, crushed and minced
1/2 c. minced fresh parsley
2 t. fennel seed
2 bay leaves
Generous pinch powdered saffron
2 t. finely grated orange zest
2 t. salt
Freshly ground pepper to taste
2 c. (about 1 lb.) tiny new potatoes
4 chicken legs with thighs attached, skinned

Put all of the ingredients except the chicken in a large glass bowl and mix well. Add the chicken and stir again until it's thoroughly coated with the marinade. Cover and refrigerate at least 8 hours or overnight, stirring occasionally.

Using a slotted spoon, take the chicken out of the bowl and pour the marinade into a large pot. Cover and bring to a simmer. Let it simmer, covered, over medium heat, stirring occasionally, until you can pierce the potatoes with a knife and the tomatoes have cooked down into sauce, about 20 minutes.

Put the chicken in the pot, cover, and continue simmering until the meat is falling off the bone, about 45 minutes. Check often to make sure the chicken doesn't overcook.

Remove bay leaf before serving in big soup bowls with lots of crusty bread and a big salad on the side.

Can be made up to 2 days in advance, then served cold or warmed slightly in a covered heavy skillet over medium-low heat, for about 20 minutes.

Serves 4-6.

Adapted from Almost Vegetarian, p. 178.

Chunky Lentil Soup with Parmesan

1 T. extra virgin olive oil
1 large white or yellow onion, sliced
4 garlic cloves, crushed and minced
4 carrots, peeled and chopped
3 large celery stalks, including leaves, coarsely chopped, or 1 small fennel bulb, including fronds, coarsely chopped
3 c. torn washed spinach leaves or Swiss chard
1-1/2 qts. vegetable broth
1 c. drained canned tomatoes, pureed in a blender, or 1 c. imported Italian tomato puree
1 c. uncooked green lentils, rinsed
1/4 c. uncooked white rice, preferably medium grain
1/2 c. grated imported Parmesan cheese
1/2 c. minced fresh Italian parsley
Freshly ground pepper to taste

Heat the olive oil in a large pot. Add the onion, garlic, carrots, and celery or fennel, and saute over medium heat until everything's very soft, about 20 minutes.

Stir in the spinach or chard, and cook, stirring, until it turns bright green, about 2 minutes more.

Add the vegetable broth, pureed tomatoes, and lentils. Stir well, cover, and simmer for 15 minutes over medium-low heat. (If making ahead, transfer to a container and refrigerate at this point. It will keep for a few days.)

Stir in the rice, cover again, and let the mixture simmer, stirring occasionally, for 20 minutes more, or until the rice is cooked through.

Meanwhile, combine the Parmesan cheese and parsley.

Stir the Parmesan-parsley mixture into the soup, making sure to blend it thoroughly. Season with pepper. Ladle into serving bowls and serve right away.

Serve 4 to 6.

Adapted from Almost Vegetarian, p. 56.

Kale, Cabbage & Wild Rice Salad

1/2 c. freshly squeezed lemon juice (2-3 lemons)
1/4 c. extra-virgin olive oil
2 t. Dijon mustard
Salt and ground black pepper to taste
2 c. uncooked wild rice
1 t. butter
4 c. finely sliced red cabbage (or use extra kale)
2 large red bell peppers, seeded, cored, and chopped
2 bulbs fennel, trimmed and chopped
2 bunches kale, leaves stripped from stems and torn into pieces
1/4 lemon, juiced, or to taste
Optional: crumbled blue cheese, toasted and chopped hazelnuts, sliced radishes

Whisk lemon juice, olive oil, Dijon mustard, salt, and pepper together in a large bowl until dressing is smooth.

Cook wild rice to package directions. Stir rice and let cool slightly.
 
Combine cabbage, red bell peppers, and fennel in the bowl with dressing; toss to evenly coat. Place kale on top of the cabbage mixture and spoon warm wild rice over kale; let sit until kale is slightly wilted, 5 to 10 minutes.

Toss until salad is evenly mixed, adding more lemon juice to taste.

12 servings.

From Common Ground Farm cooking class, 1/23/16.