Celebrating American Magical Heritage Month with Chef Lois Ellen Frank, Ph.D.

“Navajo National President President Jonathan Nez and First Lady Phefelia Bez have been supporters of the word of healthy food. We have used the version of his diet called by the American Indian Institute (AII) and the Medical Committee for Responsible Medicine (PCRM). The grave of criminals its name is Italian, but the ingredients in this sauce come from the Americas. Chef Walter Whitewater said growing up on the Navajo tribe, he used to harvest wild onions, carrots, garlic and spinach. With the addition of snow corn, canned beans, and zucchini squash, as well as pasta, all community members have or have received as part of a program to deliver food to Indian Reservations on the Indian Walter reservation. Serve with no FRY Frybread, NO FRY Blue Corn Frybread, Homemade White Corn Tornllas, or Blue Corn Tortillas. ” – Chef Lois Ellen Frank

Navajo minestrone soup

It’s broken Makes about 8 quarts 2 cups cooked whole-grain pasta, such as mini Farfalle (Bow-tie pasta), penne, or elbows (approx. 1 cup uncooked) 1 tablespoon bean juice or water 1 small yellow onion, dice (approx. 1 cup) 3 carrots, peeled, cut into ⅛-inch sticks, and cut into half-moon pieces (approx. 1 cup) 2 celery stalks, chopped (approx. 1 cup) ½ cup frozen sweet corn kernels 1 tablespoon boiled garlic 1 zucchini, cut into ½-inch cubes (approx. 1 cup) 1 (15 oz.) can be topped with tomatoes, organic and no added salt, if possible 2 tablespoons of tomato paste 1 cup spinach, fresh or frozen 5 cups of water 1 (15 oz.) can be red kidney beans, drained and opened (approx. 1½ cups) 1 (15 oz.) Can Pinto beans, hulled and drained (approx. 1½ cups) 1 tablespoon fresh basil, chopped ½ teaspoon fresh oregano, chopped ½ tablespoon fresh thyme, chopped 2 Teaspoons New Mexico Red Chile Powder, Mild 1 tablespoon flat leaf parsley, chopped ¼ teaspoon black pepper, or to taste (optional)

Instructions

On large, cook pasta according to package directions. Remove from the heat, drain the cooking water, rinse with cold water to stop the pasta from cooking, and set aside.

In a separate soup pot, heat the bean juice over medium-high heat until hot but not smoking. Sauté the onion for about 4 minutes, stirring occasionally to prevent burning. Add the carrots and celery, and cook for 5 to 5 to 6 minutes, stirring but allowing the vegetables to begin to caramelize. Add the corn and cook for another 2 minutes, stirring once to prevent burning. Add the boiled garlic and cook for one minute, stirring frequently to mix the garlic with the other ingredients. (The bottom of your pan will turn brown, and the vegetables should start to caramelize.) Add the zucchini and cook for another 3 minutes, stirring to prevent burning. Add the green tomatoes and the tomato paste, stir to mix completely with the other vegetables and come to the bottom of the pan. Add the spinach and water and bring to the boil. Then cover, reduce the heat to medium, and allow minutes, covered, 10 minutes, stirring once or twice.

Add the canned kidney beans and Pinto beans, stir to combine all the ingredients, then add the basil, oregano, thyme, red chile powder, and black pepper, if using. Return to the boil, then lower the heat and let it sit for 10 minutes.

To taste, season with one of the spices, if you wish. Add the cooked pasta, stir, and bring to a boil. Cook for 1 to 2 minutes until the soup is completely heated through. (Do not cook the soup for too long, as the cooked pasta may overcook.) Remove from heat. Serve.

Recipe modified from Seed to plate, soil to sky: plant-based recipes using native American ingredients By Lois Ellen Frank with Culinary Advisor Walter Whitewater. Copyright © 2023 by Lois Ellen Frank. Published by Post Balance, Hachette’s book group Insint. All rights reserved.

You can find chef Lellen Frank here.