Soufiko, cooking for longevity
A vegan dish from the Greek island of Ikaria, home to one of the oldest populations in the world.
Greek cuisine and culture newsletter
Hello friends, today I have a tasty vegan recipe for you all that comes from Ikaria (Ικαρία). An enchanting Greek island named after the mythical character Icarus, who according to Greek mythology, having heeded not the warnings of his father, flew too close to the sun, and fell to his death.
Little is known outside of Greece about ikaria, fortunately, it is one of the few places that have been spared by the ravages of the tourism industry. The island’s rugged, mountainous landscape is also home to one of the oldest living peoples in the world today. Amazingly, 1/3 of it’s inhabitants are over ninety years of age, ten years above the European average.
Among other factors that scientists contribute to the longevity of “ikareans”, such as DNA, sleeping habits and environment, is their daily diet. Wild mountain greens, home-grown organic vegetables, beans, red wine and goat meat and milk is what the local cuisine is made up of.
Soufiko
One of the most commonly served dishes in homes and taverns throughout Ikaria is Soufiko. A vegan dish made with a few simple ingredients one finds in most home-grown veggie gardens. The simple preparation and cooking method make this dish a no-brainer for those cooking blackouts we often all get. A few ingredients, one dish, some olive oil and away you go.
Although as simple as it may seem, there is one element of mastery hidden in this dish that most cooks do not achieve, more on that later.
Recipe
Ingredients serves 4
400 gr Eggplant, cut into 4-5 cm large dice
680 gr Onion, cut into 1-2 cm thick slices
480 gr Potato, peeled, cut into 4-5 cm large dice
600 gr Squash, cut into 4-5 cm large dice
400 gr Tomato, cut into wedges
200 gr Red pepper, cut into 5 cm squares
200 gr Green pepper cut into 5 cm squares
50 ml Extra virgin olive oil
20 gr Garlic, sliced
Parsley for garnish
5 gr salt
Pinch of black ground pepper
Method
Soufiko can be cooked two ways, either roasted in the oven, or in a large heavy bottom pot on the stove top. Either way, start by cutting the vegetables as listed above.
Place them altogether on a large flat tray for easier preparation, leaving out the onion rigs and tomato wedges.Add the salt, pepper, olive oil, and mix well using your hands, making sure the salt, pepper and oil have coated all the ingredients.
Line the bottom of the dish with the onion rings tightly placed next to each other.
Add the vegetable mix to the cooking dish, and spread the tomatoes over evenly.
If you're cooking on a cook top, place the prepared dish over high heat until it starts to sizzle and fry. Maintain the temperature for 5-7 minutes, adjust the heat to low, cover, and cook until all the vegetables are soft and most of the liquid has evaporated. Do not stir this dish!
If you're cooking in an oven. Use the same procedure as for the cook top, place the pan or a Dutch oven over high heat to get things going, cover, then cook in the oven for 1 1/2-2 hours 160c. Do not stir this dish!
When complete, let the Soufiko rest for half an hour and serve, spooning over each plate with the liquid from the bottom of the dish, and garnishing with chopped parsley. Serve with a generous slab of authentic sheep or goat feta cheese, some red wine, and plenty of good bread to soak up those tasty juices.
Notes:
There’s one thing that distinguishes a good Soufiko, and that’s the onion rings placed at the bottom of the baking dish. By the end of the cooking process, they should be well caramelized, tasting soft and sweet. This will take your Soufiko to another level, so if the vegetables are cooked, but your onions aren’t caramelized, turn up the heat, and quickly cook till onions are slightly browned, being very careful not burn them.
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Soufiko, cooking for longevity
Wonderful!