One of the hardest things for me about the COVID-19 outbreak is that someone else’s actions or inactions could possibly harm my health. It’s incredibly annoying. We can really only control two things: washing our hands like Lady Macbeth (read more here on how to protect your skin barrier), and eating foods that boost our immune system.
This is why I’m excited to share my current go-to favorite recipe for Immune Boosting Vegetable Ragout. Chock full of easy to find vegetables such as:
- white mushrooms
- shitake mushrooms
- oyster mushrooms
- onions
- kale
- swiss chard
- cauliflower
These veggies have been scientifically proven to have any number of health benefits, but the most important one for now is that they all pump up your body’s immune system.
Immune Boosting Vegetable Ragout is Versatile
Delicious tasting, this Immune Boosting Vegetable Ragout is also versatile. Naturally vegan, I’ve kept this recipe on the bland side so that you can spruce it up by adding some:
- sautéd pancetta
- chicken or turkey sausage
- ground chicken, turkey or beef
For a healthier bolognese or, if you like things spicier, throw in 1/4 t red pepper flakes or 1 t of chili oil. Fresh herbs such as Italian parsley, basil or oregano can deepen the flavor, and always finish with a healthy dose of grated parmesan and/or pecorino (I prefer a combo of the two).
Fresh or Frozen Vegetables
Though I prefer the taste of this Immune Boosting Vegetable Ragout with mostly fresh vegetables, I just made it the other night with a bag of frozen organic kale from Whole Foods, and it came out fine. Typically, however, I take a bunch of dinosaur or Tuscan kale and 2 bunches of chard, and throw them in a sink full of water with some vegetable wash to clean. Then, I tear the leaves off the stems, saving the chard stems, and blanch the leaves in a pot of boiling, salted water until they just begin to wilt. Then, I pour the cooked greens into a strainer, and run cold water over them until they are completely cool to the touch. Lastly, I squeeze out all of the water, and then chop the greens, or freeze them for a later use.
Due to the fact that I am trying to dramatically cut-down my grocery store runs, I am embracing a “use the whole vegetable” philosophy, and chop the chard stems into 1/4″ slices. They deliver a refreshing earthiness that I really enjoy. For the Cauliflower Rice, however, I always use frozen because it’s so easy.
Organic if Possible
With all of the vegetables, try to buy organic. Since the whole point of this ragout is to nourish your immune system, you want to avoid the pesticides and chemicals that are rampant in conventional vegetables (particularly on things like greens and mushrooms). Thankfully, I can easily find organic versions of these vegetables at my local Ralphs, and the cost will not break the bank.
The organic rule applies to the canned tomatoes as well. I like to use San Marzano (which is a region in Italy, not a brand) whole, peeled tomatoes as I think they deliver a much bigger flavor punch. But if you don’t like the idea of chopping the whole tomatoes yourself, buy diced. You just may need to add some more liquid (chicken broth or water) if the ragout gets too dry.
Immune Boosting Vegetable Ragout
Ingredients
- 2 T extra virgin olive oil
- 2-3 cloves garlic pressed in a garlic press or chopped
- 1 medium brown onion sliced or chopped
- 1 lb mushrooms* wiped clean with damp cloth & sliced
- 2-3 bunches greens kale & chard work nicely or 1 16oz package frozen kale
- 1 12 oz. package frozen cauliflower rice
- 1 28 oz. can whole, peeled tomatoes or diced** San Marzano, if possible
- 1/3 cup dry red wine
- 1 1/2 t salt
Instructions
- Heat the olive oil in a large sauté pan over medium-high heat. Add the onions and 1/2 t of salt. Cook until the onions begin to soften, about 5 minutes. Then, add the garlic and cook until fragrant, about 30 seconds.
- Pour the red wine over the onion mixture and cook down until almost completely evaporated. Add the chard stems, if using, 1/2 - 1 t salt and the mushrooms. Cook until the mushrooms begin to wilt and release their liquid.
- Add the tomatoes, and bring to a simmer before adding the greens.
- Cook until the sauce starts to thicken. Add the cauliflower rice and heat through. Serve with your choice of protein, herbs, flavored oils and a hearty topping of grated cheese.
Notes
- Use a mixture of mushrooms when possible. I typically combine white button mushrooms with baby bellas, shitakes and oyster mushrooms if available. The more the merrier.
- I prefer the taste of the whole, peeled tomatoes which I take out of the can and chop before adding them, along with their juices, to the ragout. If using diced tomatoes (which are easier), you may need to add a bit of chicken broth or water if the ragout looks too dry.