Chinese Cabbage and Anchovy Stock

I knew that it was a risky move to give this post a heading like that. Two very unglamorous ingredients. They are so versatile and delicious yet under-appreciated. Before I go on to the recipe, bear with me while I introduce the stars of today's post.

Chinese Cabbage: This vegetable is related to the common cabbage and broccoli, and is of the same species as the common turnip. There are many kinds of Chinese Cabbages, that can be grouped based on size, shape, heading and non-heading. Wong Baak (Won Bok or Nappa; pictured) is the most “cabbage shaped” of the Chinese cabbages and is sometimes considered the boring cousin of the more popular bok choy. The tightly packed leaves of the Wong Baak are crinkly and lighter green than ordinary cabbage leaves. Sometimes, there appear to be tiny black spots on the leaves of Chinese cabbages. These are not signs of deterioration but occur naturally and are harmless. All Chinese cabbages have a milder, more delicate taste than green, red, or Savoy cabbages and are excellent for stir-frying and pickling (e.g. the spicy Korean fermented delicacy kimchi)

Anchovy stock: This is as common in Malay cooking (and probably most parts of Southeast Asia) as chicken stock is in Western cooking. In Malay cooking, anchovies (or ikan billis) are dried, rather than preserved in oil, which is more common in countries like Italy or Spain. There are many types of dried anchovies and they smell a bit strange if you are not used to it. At traditional fresh food markets in Singapore and Malaysia, it’s quite a common sight to see store vendors laying anchovies out in the sun to dry. Dried anchovies are used commonly as a soup base or for stir-fries. It is also deep-fried and served as a side accompaniment for this delicious coconut rice dish called “nasi lemak”. You can also find anchovy stock granules which are more convenient to use. I like the Maggi brand because it has no MSG.

The Heart Healthy Meal

The combination of Chinese cabbage, zucchini and carrots in a clear anchovy stock is a meal that leaves me feeling healthy and fresh. I also usually add brown rice for a more substantial meal. The starch from the brown rice is also a natural thickener for the soup. This dish also brings out the best of the Chinese cabbage because I think it is more tasty and tender than the common cabbage, while being able to retain its crispness even in a soup dish such as this. This will be my contribution to this month's Heart of the Matter #4: Vegetables. Check out the round up of HotM #4 at the end of the month at Joanna's Food.

Wong Baak, Zucchini and Carrot in Anchovy Stock

Serves two

8 Wong Baak leaves, chopped

1 medium carrot, diced

1 zucchini, diced

1/2 cup brown rice

chopped scallions (spring onion) or chives, to garnish

Anchovy stock

For the anchovy stock:

10 dried anchovies, soaked in some hot water and roughly pounded with 2 cloves of garlic in a mortar and pestle

or

2 heaped tspn of anchovy stock granules and 2 minced cloves of garlic thrown into boiling water

1

Prepare the anchovy stock using 3 cups of water.

2
Add brown rice and carrots to the stock and simmer till the brown rice is tender. Add more hot water if needed.

3

Add the cabbage and zucchini. Be careful not to overcook them since they do not require much cooking.

4

Serve immediately, garnished with some chopped scallions or chives.

Easy Peasy

It’s getting cold in Sydney. I know this because I’ve started wearing a scarf this week. I’ve also noticed that I am craving soups for lunch. Not the watery-type clear soups, but that more hearty and substantial soup which you can have as a meal. Of course the plus point is that these soups tend to be healthy too. I made this soup for Quikong for the first time two weeks ago when he was feeling under the weather, and it got his approval. He even had a second helping!

I made this yesterday for lunch and plan to freeze the rest of it for a quick and easy lunch at work. Making this is super easy. The only “hard” bit is chopping everything up and waiting for it to be ready. It’s high in protein and fibre. Pair it with a couple of slices of crusty bread and it becomes a very healthy and hearty meal.

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Easy Peasy Autumn Veggie Soup
(serves 4-6. I suggest making double of this recipe and freezing it )

250g of a mix of your choice of: pearl barley, lentils (red spilt, whole green), peas (yellow, green, red), beans (white, black eye, red, faba, pinto); rinsed
1.5 L stock (veggie or chicken)*
2 celery stalks, sliced
2 large carrots, diced
200g pumpkin, diced
1 onion, diced
2-3 cloves of garlic, chopped
freshly ground black pepper (or 2 small dried chillies finely sliced )
Optional: 1 tspn of your favourite dried herb

(*or 1.5 L water with 2 heaped tbspn of powered stock)

Place all the ingredients in a large heavy based pot, bring to the boil and simmer for an hour, or longer (till the beans and pear barley are tender). Stir occasionally. The lentils and pumpkin would have disintegrated into the soup by now. Add more boiling water if the soup gets too thick. You may also need to add salt to taste.
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Variations:
(a) add 1 small can of chopped tomatoes (reduce water to 1.25L) and a few tspns of curry powder. Then serve with pappadums.
(b) add chicken, potatoes and a tspn of dried rosemary
(c) crumble some feta cheese just before serving
(d) add ½ cup of brown rice and a extra cup of water/stock

Source: Own creation

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Taster Notes by Quikong

All I recall is having a second helping, so it must have been pretty good!

(Nora: His comment is based on the same soup that I made last fortnight.)

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