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

“Navajo Nation President Jonathan Nez and First Lady Phefelia Nez have been staunch advocates of healthy eating. President Nez found that a plant-based diet reduced his recovery time after long-distance runs and helped him maintain his weight loss. First Lady Nez gave us one of her favorite family soup recipes called the Modified Nez Soup. The American Indian Institute (AII) and the Physicians Committee for Responsible Medicine (PCRM). Minestrone is its Italian name, but the ingredients of this soup come from America. Chef Walter Whitewater said that growing up on the Navajo Nation, he used to pick wild onions, carrots, garlic and spinach. With the addition of frozen corn, canned beans and squash, and pasta, all foods most community members have on hand or receive as part of the Food Distribution Program on Indian Reservations (FDPIR), our version of this recipe is Chef Walter’s favorite. Serve with No Frybread, No Fry Blue Corn Frybread, Homemade White Corn Tortillas or Blue Corn Tortillas.” – Chef Lois Ellen Frank

Navajo Minestrone Soup

Ingredients Makes about 4 liters 2 cups cooked whole-wheat pasta, such as mini farfalle, penne, or elbows (about 1 cup uncooked) 1 tablespoon of bean juice or water 1 small yellow onion, diced (about 1 cup) 3 carrots, peeled, cut into ⅛-inch-thick sticks and cut in half into half-moon slices (about 1 cup) 2 stalks celery, sliced ​​(about 1 cup) ½ cup frozen sweet corn kernels 1 tablespoon roasted garlic 1 zucchini, cut into ½-inch cubes (about 1 cup) 1 (15 oz.) can diced tomatoes, organic and unsalted, if possible 2 tablespoons of tomato paste 1 cup spinach, fresh or frozen 5 cups of water 1 (15 oz.) can dark red beans, drained and rinsed (about 1½ cups) 1 (15 oz.) can beans, drained and rinsed (about 1½ cups) 1 tablespoon fresh basil, chopped ½ teaspoon fresh oregano, chopped ½ teaspoon fresh thyme, chopped 2 teaspoons New Mexico red chili powder, mild 1 tablespoon flat-leaf parsley, chopped ¼ teaspoon black pepper, or to taste (optional)

Instructions

Bake the pasta in a large oven according to the instructions on the package. Remove from the heat, drain the cooking water, rinse with cold water to stop the pasta cooking and set aside.

In a separate saucepan, heat the bean juice over medium-high heat until hot but not smoking. Sauté the onion for about 4 minutes, stirring occasionally to prevent it from burning. Add the carrots and celery and cook for another 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 roasted garlic and cook for another minute, stirring constantly to mix the garlic into the rest of the ingredients. (The bottom of your pan will color and the vegetables will begin to caramelize.) Add the zucchini and cook for another 3 minutes, stirring to prevent burning. Add the diced tomatoes and tomato paste, stirring to mix thoroughly with the other vegetables and deglaze the bottom of the pan. Add the spinach and water and bring to a boil. Then cover, reduce heat to medium-low, and simmer, covered, for 10 minutes, stirring once or twice.

Add the can and pinto beans, tossing to combine, then add the basil, oregano, thyme, red chili powder, parsley, and black pepper, if using. Return to a boil, then reduce the heat and simmer for another 10 minutes.

Taste, sprinkle with more of the spices if you like. Add the cooked pasta, mix and let it boil. Cook for an additional 1 to 2 minutes until the soup is heated through. (Do not cook the soup for too long, as the cooked noodles may overcook.) Remove from heat. Serving.

Recipe adapted from Seed to Plate, Soil to Sky: Contemporary Plant-Based Recipes Using Native American Ingredients by Lois Ellen Frank with Culinary Consultant Walter Whitewater. Copyright © 2023 by Lois Ellen Frank. Published by Balance Publishing, an imprint of Hachette Book Group. All rights reserved.

You can find Chef Lois Ellen Frank here.