When you’re craving a healthy, hearty meal, consider root vegetables. They have tremendous health benefits since they grow in the ground and absorb nutrients and minerals from the soil. Plus, they are relatively inexpensive, keep well and taste delicious.

Properly stored, root vegetables can keep for months. Keep them in a dry, cool, dark environment to prevent sprouting roots. Separate in different wooden containers or open baskets and make sure there’s good airflow.

Isle-grown root veggies include beets, Okinawan sweet potatoes, taro, onions, daikon (turnip), gobo (burdock), ginger and radishes. Mahalo to Alyssa Moreau, culinary instructor at Kapiolani Community College, who teaches "Return to Your Roots," for digging up these recipes.

SOOTHING SOUP

1 tablespoon light oil, such as coconut or safflower
2 cups orange or white yams or sweet potatoes, peeled and cut into 1-inch cubes
2 cups carrots, peeled and cut into 1-inch slices
2 cups kabocha (pumpkin), peeled, seeded and cut into 1-inch cubes
1 cup onion, cut into 1-inch chunks
2 tablespoons ginger, minced
2 cloves garlic, minced
1 teaspoon cinnamon
1/4 to 1/2 teaspoon cardamom
1/2 teaspoon salt
2 cups vegetable broth (may substitute water)
2 cups coconut or almond milk

In large skillet, heat oil and saute all vegetables. Add spices and saute a few minutes to release flavors. Cover with broth and simmer until soft, about 25 minutes.

In blender, purée soup with coconut milk and thin to desired consistency with water. Adjust seasonings to taste. Serves 4.

Approximate nutritional information per serving: 210 calories, 5 g fat, 4.5 g saturated fat, no cholesterol, greater than 2000 mg sodium, 39 g carbohydrate, 7 g fiber, 7 g sugar, 4 g protein

PRESSURE-COOKER PICKLED BEETS

4 medium beets (about 1-1/2 pounds), peeled and cut into 1/4-inch slices
1 cup sliced sweet onion (optional)
3/4 cup apple juice or water
1/4 cup white vinegar
1/8 teaspoon allspice
Pinch salt

Combine all ingredients in pressure cooker. Lock lid and bring to high pressure. Lower heat enough to maintain high pressure and cook 4 minutes.

Quick-release pressure. Remove lid, tilting lid away from you to allow steam to escape. If beets are not quite tender, replace lid and steam in residual heat 1 to 2 minutes. Serves 4.

For stovetop cooking, in medium pot, simmer over medium heat 15 to 20 minutes or until tender.

Approximate nutritional information per serving (includes optional onion and 1/8 teaspoon salt): 110 calories, 200 mg sodium, 26 g carbohydrate, 5 g fiber, 18 g sugar, 3 g protein, no fat, saturated fat or cholesterol

KABOCHA STEW

2 teaspoons vegetable oil
2 cups kabocha (pumpkin), seeded, peeled and cut into 1-inch pieces
2 to 4 cloves garlic, minced
2 inches ginger, peeled and smashed
1 to 2 cups vegetable broth or water
1 tablespoon soy sauce
2 tablespoons mirin
1 potato, peeled and cut in 1-inch pieces, partially cooked
1 large carrot, peeled and cut into 1-inch pieces
1/2 cup sliced fresh shiitake mushrooms
1 cup kombu (kelp) ties (see note)
1 2-ounce package aburage (fried tofu), parboiled to remove oil, cut into pieces
1/2 can (4 ounces) sliced water chestnuts

Heat oil in medium pan and lightly brown kabocha. Add garlic and ginger; saute 1 minute. Add rest of ingredients; simmer 30 minutes or until kabocha is soft. Serves 4.

Note: Dried kombu strips are found in the Asian-food section of supermarkets. After rehydrating, tie a knot 1-1/2 inches from the end of a strip and continue tying knots every 3 inches. Tug snugly, then cut to separate knots.

Approximate nutritional information per serving (based on 1 cup vegetable broth, 1 cup water and 4 ounces water chestnuts): 220 calories, 6 g fat, 1 g saturated fat, no cholesterol, greater than 1000 mg sodium, 34 g carbohydrate, 5 g fiber, 7 g sugar, 8 g protein

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More Hawaiian Electric Co. recipes are available at www.heco.com.