Category: Soup and Salad

Butternut Squash Chili

butternutsquash-fall

  • 2 cans fire-roasted tomatoes with juices
  • 1 can black beans + 1 can red kidney beans
  • 1 Butternut squash, cubed
  • 2 Green bell peppers, sliced
  • 1 sweet Onion, diced
  • 2 tsp ground Coriander
  • 3 Tbs minced Garlic
  • 2 tsp Oregano
  • 2 Tbs Chili powder
  • 1 Tbs ground Cinnamon
  • 2 Tbs Olive oil
  • 1 Tbs ground Cumin
  • 1 salt and freshly ground black pepper, to taste
  • optional to add vegetable broth or water- I added about 12 oz with a vegan bullion cube

-In soup pot heat olive oil stove top on medium heat. Add in garlic and onions. Stir in all spices.
-Sauté about 5 minutes and add in sliced green peppers.
-Once veggie start to soften, pour in fire-roasted tomatoes with juices, and broth (optional). Mix all ingredients well.
-Bring chili to a simmer covered for 10 minutes, letting all flavors soak in.
-Add beans and squash. Bring chili back to a simmer and simmer covered another 20 minutes or just until squash is tender,  but not mushy
-Add salt and pepper to taste
-Serve warm

 

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Chipotle Soup

chipotlesoup
2 tbs coconut oil
2 garlic cloves, minced
1 onion
4 Bell peppers (I like to use one of each: red, green, yellow, orange)
1 can black beans, drained and rinsed
1 cup corn
1 can lite coconut milk
1 can diced tomatoes
1 Tbs smoked chili powder

If you can handle spice, add any peppers you like for extra flavor
[In this recipe I added a bit of Poblano and Jalapeno peppers]
Topping:
Avocado
Cilantro
…more pepper

In a large soup pot sauté onions and peppers in the coconut oil until softened., about 10 minutes.
Stir in garlic and spices.
Add in coconut milk, beans, corn, and tomatoes.
Bring to a boil, and then reduce heat to simmer for 15 minutues, letting all the flavors marinate.

Serve, garnish with fresh cilantro and ripe avocado

For tortilla strips:

Preheat oven 400 degrees

Cut corn tortillas into strips
Spray with coconut oil
Bake about 8 minutes, until

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Summer Cabbage Salad, with Tahini Dressing

cabbagesaladSummer Cabbage Salad

3 cups shredded cabbage
1 cup chopped kale
1 cup grated carrot
1 cup grated cucumber
1/3 cup diced parsley

Dressing:
½ cup tahini
Juice from 2 lemons
¼ cup Bragg’s Aminos

Optional Toppings:
Heirloom tomatoes
Crushed walnuts
Avocado

Toss all salad ingredients in a bowl.
In separate, small bowl mixed together ingredient for dressing. (It should be thick)
Massage dressing into salad. Toss in your favorite toppings before serving.

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Pumpkin Chili

1 tablespoon coconut oilpumpkin chili
2 medium sweet onions, diced
2 red bell peppers, diced
1 garlic clove, minced
1 butternut squash, peeled and sliced into cubes
1/2 cup pumpkin puree
16 oz vegetable broth
1 can diced tomatoes
1 can tomato paste
1 cup black beans, drained and rinsed
2 can kidney bean, drained and rinsed
1 Tbs chili powder
2 tsp dried oregano
1 tsp nutmeg
2 teaspoon smoked paprika
dash of salt

Melt coconut oil in your soup pot over medium heat.
Sautee the onion and bell peppers, add in garlic.
Once the onion has soften, add in veggie broth and all spices.
Bring to a boil, add in squash, beans, tomatoes,
Simmer for 20 minutes, until all vegetables have cooked through.

For extra spice, sprinkle more chili powder on top.  Serve pumpkin cornbread.

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Curried Carrot Soup

Curried Carrot SoupCurriedCarrotSoup

2 Tbs coconut oil
1 onion
6 c carrots, peeled and chopped
3 ½ c veggie stock
15-ounce can of coconut milk
1 Tbs freshly chopped ginger
2 Tbs curry powder
½ tsp chili powder
salt and pepper to taste

-Heat oil in soup pot on medium heat. Add chopped onion.

-Add in carrot, and cook for about 5 minutes, add in milk and vegetable stock

-Add in ginger, curry, and chili powder. Stir well.

-Put lid on pot and cook about 15 minutes until vegetables have softened.

-When ready, blend in batches until smooth

-Season with salt and pepper and more chili powder

(Serve with vegan spring rolls)

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Easy Vegetable Soup

The great thing about this soup is you don’t have to stick to the exact recipe.  Add more of veggies you love and leave out the ones you hate.  I frequently use this as a way of “cleaning out the fridge”.  When my veggies look like their at the end of their life I chop ’em up and toss ’em in!
veg.soup1

1 sweet onion, diced
2 cloves of garlic, minced
3 Tbs olive oil
2-3 large zucchini or squash, sliced in coins and cut in half again
4 large carrots, chopped into bite size pieces
4 stalks of celery, chopped into small pieces
1 bag of frozen corn
1 bag of frozen green beans
2 cans of beans, (I chose 1 kidney beans and 1 can black beans)
1 can diced tomatoes (low sodium)
1 can tomato paste
4 cups water plus one vegan bullion cube (or 32 ounces of veggie stock)
S and P to taste
I also add a season from Trader Joe’s called the Every Day Seasoning

veg. soup2Heat oil in large soup pot.  Sauté onion and garlic for a couple of minutes until brown.  Lower heat to medium heat and add in the zucchini, carrots, celery.  Once the vegetables have softened a little, about 5 minutes) Add the water and bullion cube.
Bring to a boil and add thawed green beans and corn.
Once boiling, reduce to a simmer for about 30 minutes or until you are ready to serve.

Soup saves well in jars, and re heats nicely.  Can last about a week in refrigerator.

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Butternut Squash and Black Bean Chili

Butternut Squash and Black Bean Chili

(This recipe can be made on stove-top or transfer into crock-pot to simmer longer)

Drizzle of olive oil
3 onions, chopped
garlic
2 red bell peppers
3 cans black beans, drained and rinsed
1 can kidney beans, drained and rinsed
2 cans of fire roasted tomatoes (or diced tomatoes with jalapenos)
3 Tbs Chili powder
2 Tbs. Cumin
1 Tbs. Oregano, dried
1 Large butternut squash, peels and cubed
salt and pepper to taste

1. Warm oil in pot over medium heat.  Sauté the onions until tender.  Add garlic and peppers, sauté.

2. Stir in the beans, tomatoes, chili powder, cumin, and oregano.

3.  If using a crock-pot, at this time pour into crock pot, and add the squash on top of mixture.  Set on Low for 5 hours, and serve warm. (If you are going to be around the house all day, you can just simmer the chili on stove-top on low, until squash is cooked through)

4. Season with salt and pepper and serve with Vegan Cornbread!

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VEGAN CAESAR SALAD

V-caesar dressingDressing:

2 Tbs. Nutritional Yeast
2 Tbs. Dijon Mustard
2 Tbs. Almond (freshly ground)
Garlic- 3 cloves
1/4 cup water
2 Tbs. fresh squeezed lemon juice
1/2 tsp. Bragg’s
1 Tbs. olive oil
peper to taste

-Mix all together in blender to create a liquid-paste

V-caesar saladSalad:
6 cups of Kale (chopped and stem removed)
head of romaine lettuce
cucumber (chopped)
2 avocado (sliced)

In a large bowl, massage kale with dressing.  Add chopped romaine and mix well.  Toss in cucumber and avocado.  Serve immediately and pepper to taste.

For a larger meal, prepare baked Gardein “chikin” strips in oven, chopped and toss into salad.

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Mediterranean Quinoa Salad

1 ½ cup uncooked quinoa
3 cups water
1 clove garlic, smashed
1 large red onion, diced
1 large green bell pepper, diced
1/2 cup chopped kalamata olives
1 cup cherry tomatoes, halved
1/4 cup chopped fresh parsley
1/2 teaspoon salt (optional)
2/3 cup fresh lemon juice
1 tablespoon balsamic vinegar
1/4 cup olive oil

Bring the water and add garlic to a boil in a saucepan. Stir in the quinoa, reduce heat to medium-low, cover, and simmer about 20 minutes, until the quinoa is tender and the water is absorbed. (Best if refrigerated before mixing the salad.)

 

Stir the onion, bell pepper, tomatoes, olives, parsley, into the quinoa. Drizzle with the lemon juice, balsamic vinegar, and olive oil. Stir until evenly mixed. Serve warm or refrigerate and serve cold.

 

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Curried Lentil, Squash, and Apple Stew

3.6.STEW
Serves 6
(from Chloe’s Kitchen)

2 Tbs olive oil
1 onion, diced
1 carrot, peeled and diced
3 garlic cloves, minced
1 Tbs curry powder
1 ½ tsp sea salt
½ cup dried lentils
2 ½ cups vegetable broth
2 tbsp tomato paste
3 cups peeled butternut squash (1/2 inch cubes)
1 large unpeeled apple, diced
5 ounces baby spinach

In a large pot, heat oil over medium-high heat, and sauté onions and carrots until almost soft.

Add garlic, curry, and salt.  Let cook a few minutes, then stir in lentils, broth, and tomato paste.  Bring to boil, cover, and simmer for 25 minutes.

 

Add squash and apple, cover and simmer for another 25 minutes, or until vegetables and lentils are tender.  Uncover and stir in spinach until wilted.  Add salt to taste and serve.

nutrition.STEW

 

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