African lamb barley stew


2 tsp (olive) oil
2 lbs lamb stew meat (I used boneless leg of lamb)
2 small or 1 lg onion, thinly sliced
1 lg or 2 med carrots, cut into large chunks
1 stalk celery, chopped
4-6 cloves garlic, coarsely chopped
2 TB chopped ginger
1 lb pearl barley
8 oz can tomato sauce
13.5 oz can lite coconut milk
15 oz can pumpkin
1 L beef broth
1 TB dark miso
1 TB fish sauce
1/3 cup walnuts
2 TB peanut butter
2 hot chili peppers, diced (optional)
2 TB piri piri hot sauce (optional)
1 TB hawaiij for soup, or ground coriander (optional)
1 lb frozen collard greens
1 lb frozen okra
1 lb frozen rutabaga
  1. Brown meat in oil
  2. Add onion and cook until translucent
  3. Add garlic, ginger, fresh chilis (if using)
  4. Stir in barley and sauté for about 5 minutes
  5. Add tomato sauce, fish sauce, miso, hot sauce, spices
  6. Add broth and bring to boil. Then lower hear and cover for 40 minutes
  7. Add coconut milk and pumpkin, bring back to a boil and simmer for 5 minutes
  8. Add vegetables, cook until tender. 
  • Normally I would do this in the crock pot, but didn’t want to wait hours for it to cook

Creamy Kale Leek Soup

I wanted to make potato leek soup but didn’t have any potatoes, and also clam chowder but didn’t have any milk, so ended up combining the two with the help of two heavily modified Mark Bittman recipes for vegetable soups.  The result is virtually fat free and quite delicious, and pretty easy to make.


3 leeks (1 bunch)

2 bunches kale
1 jalapeño
1 can corn (15 oz)
1 can lite coconut milk (13.5 oz)
1 can chopped clams (6.5 oz)
1 bottle clam juice (8 oz)
1 TB fish sauce
1 TB curry powder
1/2 TB garam masala
6 oz plain fat-free Greek yogurt
  1. Wash leeks and kale really well to remove sand, and slice. Remove stem and seeds from jalapeño. Add to large (8 qt) pot with a bit of water to steam, and cover for a few minutes until wilted.
  2. Puree the leeks and kale with the corn and jalapeño, add water if necessary. You may need a large bowl to hold the pureed vegetables while blending in batches.
  3. Return pureed vegetables to pot, bring back to a boil and add a bit more water to make a “soupy” consistency.
  4. Season with fish sauce, curry powder, and garam masala.
  5. After the kale no longer tastes raw, add clam juice and canned clams. Stir and simmer for a minute to incorporate.
  6. Remove from heat and stir in yogurt, mix thoroughly. Adjust seasonings to taste.
  7. Ladle into soup bowls and serve with croutons or a crusty baguette, and a nice Pinot Noir.