This is one that my kids ask for every week! I had a hard time getting a picture that does this dish justice, but it is definitely a “go-to” recipe for migraine avoidance in our family. We love it served by itself or as a side to steak.
Note: I freeze zucchini and yellow squash cubes during the summer when it is plentiful to use through the winter for this dish. Squash will be soft after freezing, but it works well in this dish. Our favorite is the yellow squash, but the zucchini just keeps on coming all summer long, so we end up using it more often.
Roasted Vegetables and Quinoa Rice
2 sweet potatoes
3 small gold or white potatoes
4 large carrots
1 small to medium zucchini or yellow squash
1 medium butternut squash, peeled, seeds removed
garlic cloves or powder
1/2 cup wild rice
1/2 cup quinoa
2 cups broth
- Cut all vegetables into 1/2 inch cubes and place in a 9 x 13 baking dish.
- Drizzle olive oil lightly over the vegetables and toss.
- Sprinkle with garlic powder, basil, and sea salt.
- Cover with aluminum foil and bake at 350 degrees for 1 to 1 1/2 hours until tender. Sometimes, we remove the aluminum foil halfway through the baking cycle if we desire the vegetables to brown. Check for tenderness with a fork.
- Once the vegetables are in the oven, cook the rice and quinoa in the broth in a medium saucepan. Leave the lid on after it finishes cooking until the vegetables are tender.
- Serve vegetables on top of the quinoa rice.
When our family first realized that we needed to change our diet to meet the needs of 2 migraineurs in the family, I was baffled about how to serve something beyond rice, potatoes, simple baked squash, oatmeal, or turkey. For years, our diet had been adapted to meet the needs of a child with allergies to peanuts and cashews. I had figured out how to make a variety of meals based around different beans as well as a few others that were based around meats and cheeses.
Due to the migraines, beans had to come off our diet as well as many of the other ingredients I had been using. And….turkey and rice were getting old fast! Seeing my need, my sister-in-law sent a recipe that her family loves. With a couple of modifications to ingredients to meet our needs, this was a great success! Now, we have a meal that is free of the offending foods, but definitely not free of taste. Whew!
This recipe can be made with or without the onions depending on your migraine triggers. Sometimes, our migraineurs are ok with onions, sometimes we aren’t. Any broth can be used, but I use this one, because the ingredient list doesn’t currently contain peanuts, cashews, or any chemical additives like MSG. Please note that it does contain onions, but our family has not noted headaches following use of it.
Roasted Vegetable Soup
1 small butternut squash
1 large sweet potato
3-4 small to medium golden potatoes
1 medium sweet onion (optional depending on your migraine triggers)
2 jalapeno peppers (optional depending on the heat you desire)
4 cups broth
handful of fresh or frozen chopped spinach
1/2 tsp. salt
1/8 tsp. – 1/2 tsp. cayenne pepper
- Wash and cut the butternut squash in half lengthwise and remove the seeds. Place halves flat side up in a glass baking dish with 1/4″ water. Do not cover this dish.
- Wash, peel, and cube the potatoes, carrots, and onion (if using). Toss the potatoes and carrots with olive oil in a glass baking dish. Place the chopped spinach, jalapenos, and onion chunks in 1 corner of the dish to ensure that they are easy to access for step 5 below. Cover this dish with aluminum foil.
- Bake both dishes for 1 hour or until soft. The butternut squash may take longer than 1 hour depending on the size.
- Remove the squash from the peel with a spoon.
- Place 1 cup of broth, approximately 1/3 of the squash, and approximately 1/3 of the other vegetables in a blender and pulse until well-blended. Pour the soup into a medium to large stockpot. and repeat until only a few carrot and potato chunks remain. Ensure that the spinach, jalapenos, and onion chunks are blended so that there are no remaining large pieces of these vegetables.
- Lightly mash the remaining carrot and potato chunks and add to the soup. This will provide a slightly chunky consistency.
- Add any remaining broth, salt, and cayenne pepper (to desired heat) and warm. Depending on how hot the jalapenos are, I have had to adjust the amount of cayenne pepper that I use. Therefore, I start with 1/8 tsp. and work up – tasting as I go:)
- Serve warm and enjoy!