Tomato and corn tortilla soup

Tomato and corn tortilla soup. This zesty soup makes a great vegetarian lunch or dinner. The tomato-based broth can be seasoned to taste for mild or spicy palates alike. Remember to take advantage of local produce as fresh ingredients will take this dish to the next level. Photo/CRILLOSACADEMY.COM

Heat 1 tbsp of oil in a large sauce pan over high heat. Add cumin and briefly saute, about 30 seconds. Add the onions, garlic, tomato and jalapeno pepper and cook for five minutes.

Stir in stock and salt. Bring to a boil, reduce to a simmer and cook, skimming and discarding foam as necessary for 20 minutes. Add corn and cook for one minute.

While soup is simmering, in a medium saucepan over high heat add remaining oil.

When hot, add tortilla strips in batches. Fry tortilla strips until golden and crispy, about two minutes. Remove and drain on paper towel-lined tray.

To serve, divide soup into bowls and garnish with tortilla strips and cilantro.

Chef's tip:
The tortilla strips can be made two days in advance. Store tortillas in an airtight container until ready to use.

~ Recipe courtesy of www.cirillosacademy.com

Sancocho (vegetable, roots and plantain soup)
Sancocho is a big, hearty soup that features delectable chunks of vegetables, root vegetables, and yuca - long simmered so until the broth is thickened and sweetly flavored. Whole pieces of corn on the cob make this soup visually interesting and fun to eat. Serve with a side of hot white rice.

4 tbsp olive oil or peanut oil
1 hot chili pepper or habanero pepper (optional)
1 large red onion, peeled, sliced in half and cut into 1/4-inch semi circles
1 large leek, trimmed and sliced into thin rings
1 large carrot, sliced into thin rounds, about 1/8th inch
2 tsp dried oregano
1 1/2 tsp ground cumin
1/2 lb yuca, peeled and sliced into one-inch rounds, then sliced into quarters
1 lb calabaza pumpkin, peeled and cut into one-inch cubes
1/2 lb green plantains, peeled and sliced into 1/2-inch rounds
2 tomatoes, seeded and diced or 1/4 cup crushed tomatoes
2 corn on the cob, cut into two-inch pieces for a total of eight to 10 pieces
6 cups well-seasoned vegetable broth
6 sprigs fresh thyme
2 bay leaves
3 tbsp freshly squeezed lime juice
salt and freshly ground black pepper to taste
1 cup chopped cilantro

In a large stock pot, heat olive oil, chile pepper, onions and over medium high heat. Stir and cook until onions and leek are tender, about six minutes. Add dried oregano, ground cumin, peeled yuca, pumpkin, tubers or plantains, tomatoes, corn, vegetable broth, thyme springs and bay leaf.

Cover and bring to a boil, then reduce heat and bring soup to a simmer.

Cook for 35 to 40 minutes, stirring occasionally, until root vegetables and pumpkin are tender. Turn off heat and season the soup with lime juice, salt and pepper to taste.

Stir in chopped cilantro before serving.

Include a chunk of corn cob into each bowl of soup; to eat it, just scoop it up with your spoon, grab and eat!

~ Recipe courtesy of Terry Hope Romero, who will be at the Vegetarian Food Fair this weekend

Sweet and sour cabbage
The classic balance of sweet and sour suits cabbage. Cooking cabbage just until tender-crisp retains texture, flavour and nutrients.

2 tbsp granulated sugar
1/2 tsp cornstarch
2 tbsp rice or white wine vinegar
1 tbsp light soy sauce
1 tbsp vegetable oil
1 clove garlic, minced
1 tbsp minced gingerroot
1 onion, cut into thin wedges
6 cups shredded green cabbage
2 tbsp vegetable broth or water
Half each sweet green and red pepper, thinly sliced

In small dish, stir sugar with cornstarch; slowly stir in vinegar until blended. Add soy sauce. Set aside.

Heat wok or large frying pan over high heat. Heat oil until hot, swirling to coat sides; stir-fry garlic and ginger for a few seconds.

Add onion, cabbage and broth; stir-fry until tender-crisp, about four minutes. Add peppers; stir-fry for one minute.

Stir sauce; add to wok and toss until well coated, about 30 seconds.

Ontario vegetable stir-fry
1 tbsp vegetable oil
1 tbsp minced gingerroot
2 cloves garlic, minced
2 onions, cut into thin wedges
2 carrots, cut into thin diagonal slices
2 cups finely shredded green cabbage
Half sweet green pepper, cut in thin strips
2 tbsp water
2 cups bean sprouts
1 cup sliced Mushrooms

Sauce:
1 tsp cornstarch
1 tbsp soy sauce
1 tbsp dry sherry
1 tsp Oriental sesame oil
1/2 tsp Oriental hot chili sauce or red pepper flakes
In small dish, blend cornstarch into soy sauce; stir in sherry, sesame oil and chili sauce. Set aside.

Heat wok or large frying pan over high heat. Heat oil until hot, swirling to coat sides; stir-fry garlic and ginger for a few seconds.

Add onions, carrots, cabbage, green pepper and broth; stir-fry until tender-crisp, about three minutes. Add bean sprouts and mushrooms; cook one minute. Stir sauce mixture; add to wok and cook until thickened, about 30 seconds.

Vegetable stir-fry with noodles and peanut sauce
1/2 lb spaghetti, broken in half, or fine egg noodles
1/4 to 1/3 cup bottled peanut sauce

Prepare sauce and vegetables in preceding recipe. Cook spaghetti or noodles according to package directions. Meanwhile, stir-fry vegetables as above. Drain spaghetti and place in large warm serving bowl. Add cooked vegetables and peanut sauce; toss well. Serve with additional sauce, if desired.

Vegetable stir-fry with tofu
Low in fat and a good source of calcium, tofu is popular in Oriental cooking. If you can't find firm or extra-firm tofu, press regular tofu to make it firmer and absorb more flavour.

8 oz extra-firm-style tofu (or pressed)*
1 tbsp each hoisin sauce, soy sauce and dry sherry
1 tsp each sesame oil and rice or white wine vinegar
Cut tofu into 1/2 inch cubes; place in small bowl.

Combine hoisin, soy sauce, sherry, sesame oil and vinegar; pour over tofu. Marinate at room temperature 15 minutes. Stir-fry vegetables as above, adding drained tofu for last minute of stir-frying and discarding marinade.

* To press regular tofu, place in colander over bowl; cover with small plate. Place heavy weight on plate and let stand at least one hour. Drain off liquid.

~ Recipes courtesy of Foodland Ontario