Allergy Friendly Spring Vegetable Risotto

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Spring Vegetable Risotto

 

Serves 4

Free From: gluten and all top allergens

Brimming with the bounty of spring, this risotto is so flavorful that you won’t even miss the customary Parmesan. Tender asparagus, baby zucchini, and young peas are rounded out by the delicate notes of sweet onions, fresh herbs, and early season tomatoes. Luckily, you can find these ingredients year round, so bring a little spring to your table, all year long!

Prep all ingredients, read the recipe through, and be ready to go. Risotto is easy, but requires continuous attention.

 

4½ cups vegetable or chicken broth (or stock)

¼ cup olive oil

1 tablespoon dairy-free, soy-free margarine or buttery spread

1 cup finely chopped sweet onion (e.g. Vidalia or Walla Walla)

2 garlic cloves, finely minced

1½ cups uncooked Arborio rice

½ cup dry white wine

1 small zucchini, finely chopped

12 ounces small asparagus, chopped into ¼-inch pieces

1 cup fresh shelled peas, the smaller the better

3 plum tomatoes, seeded and finely chopped

¼ teaspoon salt, plus a pinch for finishing

¼ cup chopped fresh flat leaf parsley, divided

¼ cup chopped fresh basil, divided

Freshly ground black pepper, to taste

Extra-virgin olive oil, to serve

Black truffle salt, to serve (optional)

 

1. In a medium saucepan, bring broth to a slow boil. Reduce heat and simmer over lowest possible heat.

2. In a large pot or Dutch oven, heat olive oil and margarine over medium heat. Add onion and cook, stirring often, for 2 minutes or until aromatic. Add garlic and sauté 1 minute. Add rice and sauté until glistening, about 1 minute. Add wine and cook while stirring until absorbed, about 2 minutes.

3. Add ½ cup heated broth to rice. Simmer while stirring continuously over medium heat until all broth is absorbed. Repeat, continuing to add 3 more cups heated broth, a half cup at a time, stirring continuously after each addition, until completely absorbed. After 10 minutes, stir in zucchini, asparagus, peas, tomatoes and ¼ teaspoon salt. Add another ½ cup broth and continue cooking as before, for 8 to 10 minutes, (reduce heat if simmering too hard) or until rice and vegetables are just tender, and ½ cup broth remains. Turn off heat.

4. Add final ½ cup broth, half of herbs, pinch salt and a few turns of black pepper. Cover and let rest 2 minutes.

5. Serve immediately, topped with remaining fresh herbs, drizzle with extra-virgin olive oil and sprinkle with a little black truffle salt, if using.

Allergy-Friendly Spring Vegetable Risotto © 2014 by Cybele Pascal

This recipe first appeared in the Spring 2014 issue of Allergic Living Magazine

Hungarian Goulash with Buttery No Egg Noodles

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Hungarian Goulash with Buttery No Egg Noodles  

Serves 4

Free of: gluten and all top allergens

 

Hungarian Goulash is a cool weather favorite, hailing from Eastern Europe. The key ingredient is sweet Hungarian paprika, which has a warm exotic flavor. This dish usually contains gluten, dairy and eggs, but there’s no need for any of that here.

 

2 pounds boneless beef chuck roast, cut into 2-inch chunks, generously seasoned with salt and pepper

6 tbsp superfine brown rice flour

3 tbsp canola oil, divided

2 cups thinly sliced yellow onion

2 tbsp Hungarian sweet paprika

2 tbsp finely minced garlic

2 cups low-sodium beef broth (look for allergen-free brands)

3 tbsp tomato paste

Big pinch salt

½ cup vegan plain yogurt (preferably “Greek” style So Delicious coconut milk yogurt)

1 tbsp red wine vinegar

1 tsp lemon juice

Salt and pepper, to taste

Buttery No Egg Noodles (recipe follows)

Chopped dill, for garnish

 

Dredge seasoned beef in flour, shaking off extra.

Heat 2 tbsp oil over medium-high heat in a large Dutch oven. Add half of the beef to the pan, and brown on all sides, about 4 to 6 minutes total. Transfer cooked beef to a plate. Add remaining 1 tbsp oil and repeat the process with remaining half of beef.

Add onion, paprika and garlic to the pan, and cook while stirring for 30 seconds. Add broth, and deglaze, scraping up browned bits from bottom of pan.

Add tomato paste, stir well, and add back beef and big pinch of salt. Bring to a boil, reduce heat to low, and cover. Cook at a low simmer until meat is fork tender, about 2 to 2½ hours, stirring occasionally.

Remove from heat, stir in yogurt, vinegar and lemon juice, and season with salt and pepper to taste.

Serve over Buttery No Egg Noodles and garnish with dill.

 

Buttery No Egg Noodles

8 ounces gluten-free fusilli or spiral pasta

½ cup frozen peas

2 tbsp dairy-free, soy-free margarine (such as Earth Balance Soy-Free Buttery Spread)

1 tbsp chopped dill

Salt and freshly ground pepper

 

Cook noodles according to instruction on package. In last minute of cooking, add peas. Drain.

Toss cooked pasta and peas with margarine and dill, and season to taste with salt and pepper.

 

 

Hungarian Goulash with Buttery No Egg Noodles © 2013 by Cybele Pascal

This recipe first appeared in the Fall 2013 issue of Allergic Living Magazine

 

Japanese Style Chicken Curry

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Japanese-Style Chicken Curry (Wafuu Chicken Curry)

 Serves 4

Free of: gluten and all top allergens

Wafuu Chicken Curry is a very popular weeknight meal in Japan. It’s mild, and richly comforting. The combo of potatoes and apples makes it a great fall recipe, and the mild slightly sweet flavor is a big hit with kids.

Traditional ingredients used in this recipe often contain soy, gluten/wheat, peanut, and sometimes bonito flakes (fish). I’ve replaced these allergens with delicious allergen-free substitutions, without the slightest sacrifice to flavor.

Feel free to double this recipe so you have leftovers throughout the week, as it only gets better on days two and three!

 

4 cups chicken broth (look for allergen-safe brands)

3-inch square piece Kombu seaweed

1 pound boneless skinless chicken thighs, cut into 1-inch pieces

Kosher salt and freshly ground pepper

4 tbsp canola oil, divided

1½ cups diced yellow onion

2 tsp finely minced or grated fresh ginger

2 tsp finely minced garlic

2 tbsp curry powder

1/8 tsp cayenne pepper

3 tbsp brown rice flour (preferably superfine)

2 tbsp crushed tomatoes

2 tsp apple cider vinegar, divided

2 large carrots, peeled and cut into ½-inch rounds

1 pound Yukon Gold potatoes, cut into 1-inch pieces

1 bay leaf

1½ Fuji apples, peeled, cored and roughly grated (1 cup)

2 tsp honey

4 cups cooked white rice

 

1. Combine chicken broth and Kombu in a medium pot. Bring to a simmer over medium-high heat, reduce heat to medium-low and simmer for 15 minutes.

2. Generously season chicken with salt and pepper. Add 2 tbsp oil to a large skillet or Dutch oven over high heat. Once oil is just starting to shimmer, add chicken and cook, stirring often, until golden brown on all sides, about 6 minutes. Remove pan from heat and transfer chicken to a plate.

3. Return pan to stove, reduce heat to medium-high, and add remaining 2 tbsp oil. Add onion, ginger and garlic, and cook, stirring often, until onions are starting to soften, about 2 minutes. Add curry powder and cayenne, and cook, stirring, 1 minute more. Sprinkle in the brown rice flour, and cook, stirring continuously, until browned and aromatic, about 2 minutes.

4. Remove pan from heat and add ½ cup broth, stirring vigorously to combine. Add two more ½ cups broth, stirring vigorously after each addition, and incorporating any browned bits from bottom of the pan.

5. Return pan to heat, remove Kombu, and add remaining chicken broth, crushed tomatoes and 1 tsp cider vinegar. Stir well to combine, scraping up remaining browned bits from bottom of pan.

6. Add carrots, potatoes, reserved chicken, and bay leaf. Bring to a boil, reduce heat to medium-low and loosely cover. Cook at a slow simmer, stirring often, for 30 minutes, or until potatoes are just tender when pricked with a fork.

7. Add shredded apple, honey, 1 tsp apple cider vinegar and a big pinch of salt. Stir well and loosely cover. Continue to cook at a slow simmer for 15 minutes, or until the apples have melted into the curry, and the potatoes and carrots are really tender.

8. Serve over steamed rice.

Japanese-Style Chicken Curry (Wafuu Chicken Curry)  © 2013 by Cybele Pascal

This recipe first appeared in the Fall 2013 issue of Allergic Living Magazine