Soup
Butternut Squash and Garbanzo Stew
07/05/10
This recipe is going to be a repeat offender at our house. Simple to make, this stew has enough flavor to eat right away while still tasting better the next day.
In a soup pot, heat the olive oil. Add the onions, salt, and cook until the onions soften, about 7 minutes, stirring occasionally.
Add the garlic, chilies, cumin, coriander, caraway , and black pepper and cook for a few additional minutes. Add the butternut squash and water, stir.
Add the bell peppers and the chickpeas, cover and simmer another 7 minutes. Add the liquid aminos, tomatoes, and cilantro and simmer for 15-20 minutes.
Ingredients List:
1 Tablespoon Olive Oil
2 Cups Onions, Chopped
1/4 Teaspoon Salt
2 Tablespoons Garlic, Minced
1 or 2 Fresh Chilies, Minced
2 Teaspoons Ground Cumin
2 Teaspoons Ground Coriander
1 Teaspoon Caraway Seeds, Whole
1/2 Teaspoon Black Pepper
1 Can Butternut Squash
1 Cup Water or Vegetable Broth
1 Bell Pepper any Color, Diced
1 15oz Can of Chickpeas, Rinsed and Drained (Preferably Eden Foods)
3 Tomatoes, Diced (May substitute canned)
2 Tablespoons of Braggs Liquid Aminos
1/4 Cup Cilantro, Chopped
Serve with a crisp salad and some toasty wholegrain bread. Yum!
Living a life of personal balance, moderation, education, and connection.
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The Don't-Change-Anything-Plantain Soup
04/24/10
I was told under no circumstances could I change this recipe. Translation? He liked it alot!
Plantain soup is a very quick and easy soup to dish up. The hardest part is probably finding the plantains. In South Florida, they are ubiquitous, but in Wyoming, I am sure they may be scarce. If you have a latin area of town or a latin grocery store, that will be your best bet.
The plantain is a rich source of potassium, magnesium, and phosphate. Potassium is a significant mineral for the body. It is one of the main blood minerals, called electrolytes, which include sodium and chloride. The balance between sodium and potassium has an important influence on blood pressure. High sodium and low potassium may elevate blood pressure. Potassium also helps to regulate heart function, an organ that we all appreciate working flawlessly. Potassium is essential for protein synthesis, it converts glucose into glycogen which is fuel for muscles, and helps the lungs eliminate carbon dioxide. And that's not all....potassium is needed to maintain a acid/alkali blood balance and has an important role in kidney function.
A diet high in fruits, vegetables, and whole grains will be naturally rich in potassium. The body contains more potassium to sodium in a ratio of about nine ounces to four. Because of this, the body is programed to conserve sodium. The American diet, with it reliance on preocessed foods, is high in sodium.
Ingredients List:
2 onions, chopped
3-4 celery stalks, sliced
6 cloves garlic, chopped
2 large green plantains, peeled and sliced into 1 inch pieces
1 bay leaf
2 rounded teaspoons cumin
1 teaspoon turmeric
6 cups vegetable broth
zest of one lime
juice of one lime
olivie oil
1/2 cup cilantro
Pour a few tablespoons of oil in your pot and heat. Add onions, garlic, and celery ad saute until onions become clear. Add cumin, bayleaf and turmeric and saute a minute longer. Add broth and plantains. Bring to a boil. Reduce heat, cover, and simmer unitl the plantains are soft. This may take 30-40 minutes, it depends on how green your plantains are.
Once the plantains are ready, remove the bay leaf. Use an immersion blender, a regular blender, or a food processor and puree the soup. Add it back to your pot. If you find the soup too thick, add more broth. Zest your lime and add to the soup. Simmer a few additional minutes. Serve each bowl with some chopped cilantro and a drizzle of lime juice. Enjoy!
Living a life of personal balance, moderation, education, and connection.
Plantain soup is a very quick and easy soup to dish up. The hardest part is probably finding the plantains. In South Florida, they are ubiquitous, but in Wyoming, I am sure they may be scarce. If you have a latin area of town or a latin grocery store, that will be your best bet.
The plantain is a rich source of potassium, magnesium, and phosphate. Potassium is a significant mineral for the body. It is one of the main blood minerals, called electrolytes, which include sodium and chloride. The balance between sodium and potassium has an important influence on blood pressure. High sodium and low potassium may elevate blood pressure. Potassium also helps to regulate heart function, an organ that we all appreciate working flawlessly. Potassium is essential for protein synthesis, it converts glucose into glycogen which is fuel for muscles, and helps the lungs eliminate carbon dioxide. And that's not all....potassium is needed to maintain a acid/alkali blood balance and has an important role in kidney function.
A diet high in fruits, vegetables, and whole grains will be naturally rich in potassium. The body contains more potassium to sodium in a ratio of about nine ounces to four. Because of this, the body is programed to conserve sodium. The American diet, with it reliance on preocessed foods, is high in sodium.
Ingredients List:
2 onions, chopped
3-4 celery stalks, sliced
6 cloves garlic, chopped
2 large green plantains, peeled and sliced into 1 inch pieces
1 bay leaf
2 rounded teaspoons cumin
1 teaspoon turmeric
6 cups vegetable broth
zest of one lime
juice of one lime
olivie oil
1/2 cup cilantro
Pour a few tablespoons of oil in your pot and heat. Add onions, garlic, and celery ad saute until onions become clear. Add cumin, bayleaf and turmeric and saute a minute longer. Add broth and plantains. Bring to a boil. Reduce heat, cover, and simmer unitl the plantains are soft. This may take 30-40 minutes, it depends on how green your plantains are.
Once the plantains are ready, remove the bay leaf. Use an immersion blender, a regular blender, or a food processor and puree the soup. Add it back to your pot. If you find the soup too thick, add more broth. Zest your lime and add to the soup. Simmer a few additional minutes. Serve each bowl with some chopped cilantro and a drizzle of lime juice. Enjoy!
Living a life of personal balance, moderation, education, and connection.
Good Ole Fashioned Lentil Soup
04/12/10
My favorite by far, lentil soup is the ultimate in comforting warm meals. ( Split pea comes in a close second.) Quick and easy to make, lentil soup is both nutritious and delicious.
Soup is a great way to have a hot meal for lunch or a nice light dinner. If you steer clear of dairy based soups, you will also enjoy a low calorie meal with soup. When I make a pot of soup, I fill several single-serve pyrex dishes for lunches. These will keep in the fridge for a week or easily freeze for several months. I also lke to make soup a day ahead of when I plan to eat it. Much like stews or sauces, the flavors in your soup will mature if you provide some additional time.
Ingredients List:
2 to 3 tablespoons olive oil
1 large onion, chopped
2 to 3 cloves garlic , minced
2 large carrots, sliced
2 cups french or brown lentils
1 cup tomato sauce
1 quart vegetable broth
1 quart water
2 generous teaspoons cumin
1 generous teaspoon paprika
salt and pepper to taste
Heat the olive oil in a large pot. Add the onion and garlic and sautee until the onion begins to become transluscent. Add the carrot and spices and stir in. Sautee an additional 5 minutes. Add the lentils and stir in. Add the tomato sauce and stir in. Pour in the vegetable stock and the water. Bring to a boil. Reduce the heat and simmer until lentils are soft and the flavors are well blended. Approximately 45 minutes to an hour.
Living a life of personal balance, moderation, education, and connection.
Creamy Garbanzo Tortilla Soup
03/02/10
This was a total hit at my house. My husband ate it for three nights in a row. That is unheard of in my house. Very telling at how good the soup is.
It is an adaptation from an adaptation of a recipe....well, isn't every recipe an adaptation from something else? Recently, on Meatless Monday, a recipe from Fat Free Vegan Kitchen was highlighed. Susan's Tortila Soup with Pinto Beans was based on a recipe she found in Eating Well magazine. She changed up a few ingredients based on what she had on hand and on her personal tastes. I have done the same.
I had actually wanted to make the recipe as it was written in FatFree Vegan Kitchen, but, alas, I failed to do the prep work and never soaked my pinto beans. I had one hour before I had to leave for work. Definitely, not enough time to soak and cook the beans and the soup. I looked through my pantry and nope, no pinto beans in there either. Bummer, I had already started the soup. I was "roasting" my peppers, had the tomatoes in the blender, and the onions were almost done too. Had to make a decision and keep on trucking forward.
Then I remembered two things. I had cooked garbanzo beans in the freezer, thanks to my mother. I had made a wonderful tomato soup a while back with pureed garbanzos that would translate here. (Laura's Spicy Tomato Chickpea Soup from Vegan Yum Yum.) Voila! Creamy Garbanzo Tortilla Soup was born!
Garbanzos, also called chick peas, have many of the same benefits as other beans, such as providing valuable fiber, protein, and complex carbohydrates. Garbanzos are a great source of molybdenum, folate and magnesium. Molybdenum is needed by humans in only small amounts. It is a coenzyme used in alcohol detoxification. Low molybdenum can also increase sensitivity to sulfites and other perservatives. It aids in the prevention of tooth decay, prevents anemia, aids in metabolizing fats and carbohydrates, and helps create a sense of well being.
The poblano peppers used in the soup are relatively mild chili peppers. When dried it is called an ancho chili, meaning wide. These are easily found in most grocery stores.
The soup has no actual cream in it, as I am dairy free. The pureed garbanzos give it a rich creamy texture similar to a cream based soup. This I had discovered while making Laura's Spicy Tomato Chickpea Soup. Got ya interested?
Ingredient's List:
3 large poblano peppers
2 cups chopped tomatoes, fresh or canned
1 medium onion, chopped
3-4 cloves garlic, minced
1 teaspoon oregano
1/4 teaspoon chipoltle chili powder
1 quart vegetable broth
Water to desired consistency
4 cups cooked garbanzo beans
salt to taste
6 corn tortillas, optional
1 large lime, sliced into wedges
avocado, optional
spinach, sliced
If you have a gas stove, hold the peppers over the flames a few minutes until the skin begins to darken. If you only have an electric option, place the peppers in a cast iron skillet over medium high heat and press the peppers into the pan until "toasted" on either side. Allow to cool, then slice in strips removing the seeds.
If using the tortillas, preheat the oven to 374 F. Cut each tortilla into 1/4 inch strips. Place the strips in a single layer on a baking sheet and sprinkle with salt. Bake for about 15 minutes or until brown. You will need to stir the strips every 5 minutes to be sure the brown evenly.
Add your onion and garlic to the pan with a little coating of olive oil. Saute unitl onions are clear.
In a blender, add tomatoes, onion mixture, and peppers. Blend until smooth. Add oregano and chili powder and blend again. Return this to the pan to heat. Add the vegetable broth, the garbanzos, and salt to taste. Allow this mixture to heat through. Puree this mixture by either returning it to the blender or by using an immersion blender.
If you have picky greens eaters, add the spinach to the pot before you blend it. They will never know the spinach is in there. (The secret for a suspicious husband who questions anything green.) Otherwise, add the spinach to the soup a few minutes before serving so that the spinach will be wilted but not cooked.
Ladle the soup into bowls and top with chopped avocado, some tortilla strips and a squeeze of lime.
Wow, this could be a great plantain soup recipe, too!
Living a life of personal balance, moderation, education, and connection.
Spicy Tomato Chickpea Soup
01/25/10
Quick and easy is definitely a description for this recipe from the cookbook Vegan YumYum. However, I would describe it as a deliciously-comforting-new favorite-recipe-to-be-repeated-forever soup.
Lauren Ulm, author of Vegan YumYum, also has a great blog at veganyumyum.
I do not have permission to duplicate her recipe, but I can tell you that you start with a common base of onion, garlic, and spices. You add chickpeas and tomatos. You blend it all up and serve. It takes barely 20 minutes to prepare so it is perfect for long days with little time. The chickpeas make the soup thick and rich like bisque, hmmmmm.
Buy her book. It is full of a great variety of recipes for all type of eaters. She is an amazing food photographer both in her book and on her blog. (I do not have an SLR so you won't get such mouth watering ics from me, sorry!)
Living a life of personal balance, moderation, education, and connection.
Haitian Pumpkin Soup
01/15/10
Haitian cuisine is unique in the Caribbean. Most of the Caribbean was heavily influence by the Spanish, but the Dominican Republic and Haiti base their cusine on Creole and French cooking styles. Strong pepper flavoring in many dishes also sets Haitian food apart from other islands.
Soup jomou or pumpkin soup is traditionally served for lunch on Sundays.
Today, I made an exquisit soup from a recipe I found on the Whole Foods website called Haitian Pumpkin Soup. I used butternut squash instead of pumpkin. I believe you could used frozen or canned squash with similar results also. My husband, who is instantly turned off at the word cabbage, never noticed it was in the soup. Since the dish has the apperance of the chicken soup, he just never questioned the cabbage floating around.
The recipe calls for two jalapenos studded with cloves to be cooked in the soup. I was concerned while it was cooking as the cloves emitted a strong essence, but the end result was mild and comforting.
This soup is definity unique, but I highly recommend giving it a try. It will add a nice twist to an everyday meal.
Living a life of personal balance, moderation, education, and connection.
Soup jomou or pumpkin soup is traditionally served for lunch on Sundays.
Today, I made an exquisit soup from a recipe I found on the Whole Foods website called Haitian Pumpkin Soup. I used butternut squash instead of pumpkin. I believe you could used frozen or canned squash with similar results also. My husband, who is instantly turned off at the word cabbage, never noticed it was in the soup. Since the dish has the apperance of the chicken soup, he just never questioned the cabbage floating around.
The recipe calls for two jalapenos studded with cloves to be cooked in the soup. I was concerned while it was cooking as the cloves emitted a strong essence, but the end result was mild and comforting.
This soup is definity unique, but I highly recommend giving it a try. It will add a nice twist to an everyday meal.
Living a life of personal balance, moderation, education, and connection.
Lentil Mushroom Kale Stew
01/14/10
Brrrrr...... It is cold in Florida. And it has been for too long if you ask me! We normally dip into "winter" temperatures for a night, maybe two, but it has been two weeks of layers and jackets. Many of us in Florida have no heat. Why would we? So when the thermostat drops to the 30's, our houses become a balmy 50 F.
My car is now my heat refuge. It has seat warmers (heaven) and I can crank the heater to 80 F and go for a long drive until I am all thawed out. When I was a kid up north, my Mom used to turn the heater down to 65 at night, which I though was cruel and unusual treatment. Imagine waking up to a house in the 50's! Oh yeah, and a house with tile floors, on top of a concrete slab, in the 50's! Need I say more?
In weather like this I yearn for steaming bowls of soup or stew. Today I've made some lentil stew with mushrooms, kale and some apple smoked vegan sausage. Lentils are a great source of tryptophan, folate, dietary fiber, iron, maganese, protein, phosperous, copper, thiamin, and potassium. Not too shabby for this quick and easy legume. Lentils are also an inexpensive food source for those trying to manage a tight food budget.
This is hearty and satisfying for even your most dedicated meat eater. In fat, the brand Field Roast vegan sausage has such great texture that my husband often assumes I bought him some "regular" sausage. Heh Heh! Any sausage flavor can be used in this recipe. Personally, I am a huge fan of anything spicy.
So I started with a cup of chopped carrots, a cup of chopped celery, one onion chopped, and 5-6 cloves of garlic mashed and chopped. Saute this in a little olive oil unitl the onions are clear, about 5 minutes. Remove the sausage from the casings and chop. Add your sausage to the mix and saute until the sausage starts to brown. Add one cup of lentils, either french or brown, to the pot and stir. Add one package of baby bella mushrooms cleaned and chopped. Saute until the water works its way from the mushrooms, about 7 minutes.
Add one bunch of kale that has been rinsed and chopped to the pot and mix in. I used purple kale, but any greens that you have will do the trick. Kale is a great source for vitamins K, A, and C, and, for me, it is all about adding nutrition to the dish.
Add four averaged sized tomatoes, chopped with juice. Add one quart vegetable broth, 1/4 cup balsamic vinegar, and about 2 additonal cups of water to the pot. Add a few shakes of red pepper flakes and a two generous teaspoons dried thyme. Add salt and pepper to taste. Bring to a boil, lower heat and simmer until the lentils are soft, about 30-40 minutes.
Ideally, stews should be cooked a day before eating to give the flavors time to age and strengthen. Enjoy!
Ingredient List:
5-6 garlic cloves, minced
1 onion, coarsely chopped
1 cup chopped carrot
1 cup chopped celery
1 cup french lentils, uncooked
1 bunch kale
1 package baby bella or button mushrooms, chopped
2 sausages, uncased and chopped or crumbled
4 tomatoes, chopped or 1 can chopped tomatoes
1 quart vegetable juice
2 cups water
1/4 cup balsamic vinegar
2 generous teaspoons dried thyme
pinch red pepper flakes
salt to taste
pepper to taste
Living a life of personal balance, moderation, education, and connection.
My car is now my heat refuge. It has seat warmers (heaven) and I can crank the heater to 80 F and go for a long drive until I am all thawed out. When I was a kid up north, my Mom used to turn the heater down to 65 at night, which I though was cruel and unusual treatment. Imagine waking up to a house in the 50's! Oh yeah, and a house with tile floors, on top of a concrete slab, in the 50's! Need I say more?
In weather like this I yearn for steaming bowls of soup or stew. Today I've made some lentil stew with mushrooms, kale and some apple smoked vegan sausage. Lentils are a great source of tryptophan, folate, dietary fiber, iron, maganese, protein, phosperous, copper, thiamin, and potassium. Not too shabby for this quick and easy legume. Lentils are also an inexpensive food source for those trying to manage a tight food budget.
This is hearty and satisfying for even your most dedicated meat eater. In fat, the brand Field Roast vegan sausage has such great texture that my husband often assumes I bought him some "regular" sausage. Heh Heh! Any sausage flavor can be used in this recipe. Personally, I am a huge fan of anything spicy.
So I started with a cup of chopped carrots, a cup of chopped celery, one onion chopped, and 5-6 cloves of garlic mashed and chopped. Saute this in a little olive oil unitl the onions are clear, about 5 minutes. Remove the sausage from the casings and chop. Add your sausage to the mix and saute until the sausage starts to brown. Add one cup of lentils, either french or brown, to the pot and stir. Add one package of baby bella mushrooms cleaned and chopped. Saute until the water works its way from the mushrooms, about 7 minutes.
Add one bunch of kale that has been rinsed and chopped to the pot and mix in. I used purple kale, but any greens that you have will do the trick. Kale is a great source for vitamins K, A, and C, and, for me, it is all about adding nutrition to the dish.
Add four averaged sized tomatoes, chopped with juice. Add one quart vegetable broth, 1/4 cup balsamic vinegar, and about 2 additonal cups of water to the pot. Add a few shakes of red pepper flakes and a two generous teaspoons dried thyme. Add salt and pepper to taste. Bring to a boil, lower heat and simmer until the lentils are soft, about 30-40 minutes.
Ideally, stews should be cooked a day before eating to give the flavors time to age and strengthen. Enjoy!
Ingredient List:
5-6 garlic cloves, minced
1 onion, coarsely chopped
1 cup chopped carrot
1 cup chopped celery
1 cup french lentils, uncooked
1 bunch kale
1 package baby bella or button mushrooms, chopped
2 sausages, uncased and chopped or crumbled
4 tomatoes, chopped or 1 can chopped tomatoes
1 quart vegetable juice
2 cups water
1/4 cup balsamic vinegar
2 generous teaspoons dried thyme
pinch red pepper flakes
salt to taste
pepper to taste
Living a life of personal balance, moderation, education, and connection.
Black Bean Coconut Soup
10/03/09
I stopped at my local Whole Foods for lunch and a short shopping list yesterday. I planned my errands to end at this location so that I could enjoy the free internet and lunch. Nothing I had to buy was immediately perishable so I gathered the items on my list and then headed for the prepared foods area. I picked up a brown rice veggie roll and then went over to check out the soups. They have a large selection at this location and several are usually non dairy.
I happen to love soup. It is one of my favorite food mediums. Soups are a great way to clean out the fridge, mixing little bits of this and that veggie to a forgiving base like lentil or bean. Soups are also a great way to experiment with different spice combinations. I always walk down the soup aisle and take the lid off to allow the smell to rise up. I read the ingredients tag and pull up a ladle full from the bottom to appreciate the main ingredients. I decided on a black bean soup made with coconut milk. I also love coconut and was looking forward to the creamy flavor with the beans.
Unfortunately, I was disappointed with the black bean soup because the coconut taste was very faint. The soup was still good so I gobbled it up along with my roll and decided to make my own version at home. So here it is, the first installment of Black Bean Coconut Soup. It has the creamy texture and taste of the coconut plus some basic indian spices to add comfort and warmth.
First, take two cups of dried black beans and soften them in a pressure cooker or soak them overnight.
Place the soaked beans in a large soup pot with 4 to 6 cups of water depending on how dense you would like the soup. Add one can of lite coconut milk and stir.
In a seperate saute pan, add a couple of teaspoons of olive oil and heat. When the oil is ready add one diced serrano pepper and stir one minute. Add one chopped onion and saute a few more minutes. Add the curry, tumeric, and ginger to the pan and saute for two more minutes. Add green pepper and saute an addition two minutes.
Place the onion mixture in with the beans and add the salt. Bring to a boil. Reduce heat and simmer covered for 30-40 minutes. Taste and adjust spices if necessary. Add the chopped greens of your choice. I had some lovely greens from my beets which I used, but kale, swiss chard, or spinach would also work well. Cook until greens have softened.
Serve as soup or with brown rice. Add a squeeze of lime over the top for some added twang if you like. Enjoy!
Ingredient list:
Two cups dries black beans
1 onion chopped
1 can lite coconut milk
1 green pepper chopped
1 serrano pepper diced
2 teaspoons curry
2 teaspoons tumeric
2 teaspoons ground ginger
2 teaspoons salt
two to three cups chopped greens
Living a life of personal balance, moderation, education, and connection.
Chick Pea Masala Soup
08/01/09
So I was at Whole Foods the other day and I bought a pint of soup for lunch. It was called Garbanzo Masala, and it smelled divine. I enjoyed it so much that I decided to recreate it. Whenever I do this, I tend to get sidetracked by my own creativity. The finished product does resemble the soup I had at Whole Foods, but mine is distinctly different as I choose a tomato base and I pureed the beans and veggies.
Olive oil
Four celery stalks
Two carrots
One turnip
One onion
Three garlic cloves
Two cups garbanzo beans soaked overnight
One can tomato sauce
1/2 can tomato paste
Two teaspoons corriander
Two teaspoons turmeric
Four cardoman seed pods
Four cloves
Two tablespoons garam masala
Add a little olivie oil to your stock pan. Loosely chop all veggies and put them through the food processor. Add the veggies to the oil and saute. Run the garbanzo beans through the food processor also. They will cook quicker than remaining whole, and since we are going to use the immersion blender on the whole thing, you might as well get the process started. Add the beans to the veggies in the stock pan. Stir and cook a few minutes. Add your tomato sauce and paste to the mix. Mix in well. Add enough water or vegetable broth to the desired consistency, about six to eight cups. Cook on medium heat for about one hour. Remove cardomon pods and clove. They tend to float to the top, if not just stir your mix until you find them. Pureed mixture with immersion blender. Taste for spice level. Add more garam masala to taste. You could add a dollop of yogurt to each bowl as serving or squeeze a wedge of lime for an added twang.
Living a life of personal balance, moderation, education, and connection.
A dairy free, wheat free recipe.
Olive oil
Four celery stalks
Two carrots
One turnip
One onion
Three garlic cloves
Two cups garbanzo beans soaked overnight
One can tomato sauce
1/2 can tomato paste
Two teaspoons corriander
Two teaspoons turmeric
Four cardoman seed pods
Four cloves
Two tablespoons garam masala
Add a little olivie oil to your stock pan. Loosely chop all veggies and put them through the food processor. Add the veggies to the oil and saute. Run the garbanzo beans through the food processor also. They will cook quicker than remaining whole, and since we are going to use the immersion blender on the whole thing, you might as well get the process started. Add the beans to the veggies in the stock pan. Stir and cook a few minutes. Add your tomato sauce and paste to the mix. Mix in well. Add enough water or vegetable broth to the desired consistency, about six to eight cups. Cook on medium heat for about one hour. Remove cardomon pods and clove. They tend to float to the top, if not just stir your mix until you find them. Pureed mixture with immersion blender. Taste for spice level. Add more garam masala to taste. You could add a dollop of yogurt to each bowl as serving or squeeze a wedge of lime for an added twang.
Living a life of personal balance, moderation, education, and connection.
A dairy free, wheat free recipe.
A Rainy Day Chili
07/25/09
A rainy, thunder filled day in Miami often makes me wistful for warm comfort food of my winters up north. Today that was chili.
Chili has been around since the 1800’s and hails from the southwest region. Today, chili has regional variations from Cincinati which is topped with pasta to the Texas style which became the official food of Texas in 1977. I grew up with a version from my mother which sort of a Cincinati chili but without any pasta. She always put clove and cinnamon so that the chili had a sweet backtaste. Today, no matter what kind of chili I make, white, veggie, or red bean there are two ingredients that are staples, chili powder and cinnamon.
1 red onion
3 garlic cloves
2 carrots chopped
1 green pepper
1 can red kidney beans
1 can pinto beans
1 can green chilis
1/2 cup red lentils
2 tsp chili powder
1 bay leaf
1 teaspoon corriander seeds crushed
i tsp parika
1tsp salt
1 cinnamon stick
14 oz container vegetable broth plus two cups water (or all water)
Start with the onions and garlic and saute until the onions are translucent. Add the green pepper, carrots, beans, and lentils and saute five minutes more. Add spices and broth. Bring to a boil, cover, lower heat and simmer until spices have mixed in well 30-40 minutes.
Living a life of personal balance, moderation, education, and connection.
A dairy free, wheat free recipe.
Chili has been around since the 1800’s and hails from the southwest region. Today, chili has regional variations from Cincinati which is topped with pasta to the Texas style which became the official food of Texas in 1977. I grew up with a version from my mother which sort of a Cincinati chili but without any pasta. She always put clove and cinnamon so that the chili had a sweet backtaste. Today, no matter what kind of chili I make, white, veggie, or red bean there are two ingredients that are staples, chili powder and cinnamon.
1 red onion
3 garlic cloves
2 carrots chopped
1 green pepper
1 can red kidney beans
1 can pinto beans
1 can green chilis
1/2 cup red lentils
2 tsp chili powder
1 bay leaf
1 teaspoon corriander seeds crushed
i tsp parika
1tsp salt
1 cinnamon stick
14 oz container vegetable broth plus two cups water (or all water)
Start with the onions and garlic and saute until the onions are translucent. Add the green pepper, carrots, beans, and lentils and saute five minutes more. Add spices and broth. Bring to a boil, cover, lower heat and simmer until spices have mixed in well 30-40 minutes.
Living a life of personal balance, moderation, education, and connection.
A dairy free, wheat free recipe.
Broccoli Soup-Dairy free
07/20/09
I love soup. It is one of my favorite foods. It gets better over time. It is easy to freeze. It provides a comforting warm meal. Soup is a great way to use up leftover vegetables, grains, and meats. And I could go on and on...
One of the challenges of soups as I changed my diet was to find replacements for my favorite dairy based soups. Here I am going to showcase my broccoli soup, but you can use it for a base for many vegetable soups that normally use heavy cream.
Start with a tablespoon or two of olive or canola oil in your stock or large sauce pan. Chop an onion and three cloves of garlic and saute until onions are clear. These do not need to be finely chopped as you will puree the soup later.
Dice two baking potatoes and add to your onions. You can leave the skins on or take them off, it is your choice. I usually leave them on since I am going to puree the whole thing and that way I am keeping maximum nutirtion. Saute until beginning to get soft about 8-10 minutes. Stir frequently to keep from sticking and browning. If they do start to stick, just add some chicken broth or water to the pan to loosen them up.
Chop up a bunch of broccoli coarsely including the stalk. Add to your onions and potato mixture and cook until the broccoli starts to turn bright green.
Add 32 oz container of chicken broth and 1-2 cups water depending on how thick you like your soups. Cook until the broccoli is soft but not overcooked.
Take the soup off the heat and use and emersion blender to puree the soup. Add a pinch of nutmeg and serve! Adding a squeeze of lime just before serving gives the soup a twang for those that crave salt.
This is a very forgiving recipe so use it to experiment and expand your use of veggies!
Enjoy!
Living a life of personal balance, moderation, education, and connection.
A dairy free, wheat free recipe.
One of the challenges of soups as I changed my diet was to find replacements for my favorite dairy based soups. Here I am going to showcase my broccoli soup, but you can use it for a base for many vegetable soups that normally use heavy cream.
Start with a tablespoon or two of olive or canola oil in your stock or large sauce pan. Chop an onion and three cloves of garlic and saute until onions are clear. These do not need to be finely chopped as you will puree the soup later.
Dice two baking potatoes and add to your onions. You can leave the skins on or take them off, it is your choice. I usually leave them on since I am going to puree the whole thing and that way I am keeping maximum nutirtion. Saute until beginning to get soft about 8-10 minutes. Stir frequently to keep from sticking and browning. If they do start to stick, just add some chicken broth or water to the pan to loosen them up.
Chop up a bunch of broccoli coarsely including the stalk. Add to your onions and potato mixture and cook until the broccoli starts to turn bright green.
Add 32 oz container of chicken broth and 1-2 cups water depending on how thick you like your soups. Cook until the broccoli is soft but not overcooked.
Take the soup off the heat and use and emersion blender to puree the soup. Add a pinch of nutmeg and serve! Adding a squeeze of lime just before serving gives the soup a twang for those that crave salt.
This is a very forgiving recipe so use it to experiment and expand your use of veggies!
Enjoy!
Living a life of personal balance, moderation, education, and connection.
A dairy free, wheat free recipe.