Category: Soups

Christmas, Holiday, Soups, Thanksgiving

Pumpkin Chipotle Soup

BeGreenWithAmy

Pumpkin Chipotle Soup

Watch this recipe demo I attended at a Seventh Day Adventist Church.

Ingredients:

• 1 medium onion, chopped
• 2 cloves garlic, chopped
• 1 and ¾ cup roasted and mashed pumpkin* or 1 can (15 oz.) pure, unsweetened pumpkin
or 1 and ¾ cup roasted and mashed butternut squash
• 4 cups (1 quart) unsalted vegetable broth or water
• 1 chipotle pepper in adobo sauce (or 2 if you want to break a sweat; for timid palates omit the chipotle pepper and add 2 tsp mild chili powder)
• 1 tsp ground cumin
• ½ tsp ground coriander
• ¼ cup raw, unsalted pepitas (shelled pumpkin seeds)
• cilantro for garnish (optional)

*For fresh roasted pumpkin, cut a sugar pumpkin in half. Scoop out the seeds and strings and place the halves face down on a silpat baking sheet or parchment paper lined baking sheet. Bake at 350°F until soft, about 45 minutes to 1 hour. Cool and then scoop out the flesh. Freeze any remainder for other recipes. Butternut squash can also be used in this recipe as an alternate to pumpkin. Simply follow the same roasting technique.

Technique:
In a dry skillet, toast the pepitas over medium heat. Stir the seeds frequently to evenly toast and prevent scorching. Set aside.

Water sauté the onions and sauté until lightly golden. Add the garlic and sauté an additional minute. Transfer the mixture to a high speed blender.

Add the pumpkin, 2 cups of  broth, the chipotle pepper and the cumin and coriander; process until completely smooth. Transfer to a large cooking pot and add the remaining stock/broth. Bring to simmer, partially cover and cook for 30 minutes. Ladle into individual bowls and garnish with the toasted pepitas (pumpkin seeds) and optional cilantro.

Garnish with chopped kale, microgreens, sesame seeds, etc. Add your favorite bean(s).

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Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell


Eggplant, Soups

Curried Eggplant Soup

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eggplant soup

This delicious soup is so creamy and delicious!

Ingredients:

1 large eggplant (or 2 smaller ones)
1 large onion, diced
1 Granny Smith apple, (not peeled if organic) and diced
1/2 cup diced tomatoes (drained canned tomatoes or fresh)
1 1/2 – 2 tablespoons best-quality curry powder
1 pinch cayenne (or more, to taste)
1 tablespoonSalt substitute

Remove the eggplant from the oven and allow to cool. Put half of the slices into the food processor. Chop the other half coarsely and put them in a large pot. Add 3 cups of the vegetable broth and bring to a low simmer.

Add the onions to a skillet and sauté until tender, about 3 minutes. Add small amounts of vegetable broth if onions stick.  Add the diced apple and cook for another 2 minutes. Stir in the tomato, curry powder, cayenne, raisins and cook, stirring, for 2 minutes. Add the reserved 1 cup of broth and cook another minute. Pour this mixture into the food processor with the eggplant.

Add the beans to the food processor and puree until it forms a thick paste. Scrape the paste into the pot with the broth and eggplant, stir well, and add the non-dairy milk. Season to taste with salt substitute and pepper (and more curry powder if necessary). Turn down to very low and barely simmer for 15 minutes.

Serve hot or chilled, stirring in one tablespoon of soy yogurt into each bowl (if desired) and sprinkling with parsley or cilantro.

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If you would like help to learn  more recipes and ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

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Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Beans, Soups

Chili

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Chili

This hearty chili is made with beans, vegetables, and quinoa. Meat lovers and vegans will love this chili!

Ingredients:
•1/2 cup quinoa, rinsed
•1 cup water
•1 tablespoon unsalted vegetable broth or water
•1 small onion, chopped
•3 cloves garlic, minced
•1 jalapeno pepper, diced
•1 large carrot, peeled and chopped
•2 celery stalks, chopped
•1 green bell pepper, chopped
•1 red bell pepper, chopped
•1 medium zucchini, chopped
•2 (15 ounce) cans black beans, drained and rinsed
•1 (15 ounce) can red kidney beans, drained and rinsed
•3 (15 ounce) cans diced tomatoes
•1 (15 ounce) can tomato sauce
•2-3 tablespoons chili powder, depending on your taste
•1 tablespoon ground cumin
•Salt substitute and black pepper, to taste
•Optional toppings: green onions, avocado slices, etc.

  1. In a medium sauce pan, combine the quinoa and water. Cook over medium heat until water is absorbed, about 15 minutes. Set aside.
    2. Heat a large pot, add the tablespoon of broth and onion and cook until tender, about 5 minutes. Stir in garlic, jalapeño, carrot, celery, peppers, and zucchini. Cook until vegetables are tender, about 10 minutes. Add a bit of water or broth as needed to prevent sticking, but allow caramelization.
    3. Add the black beans, kidney beans, tomatoes, and tomato sauce. Stir in the cooked quinoa. Season with chili powder, cumin, salt substitute, and black pepper. Simmer chili on low for about 30 minutes. Serve warm.
    Note-garnish the chili with green onions, avocado slices if desired. This chili freezes well.
    Serves 10-12.

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If you would like help to learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

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Beans, Kale, Mushrooms, Soups

Minestrone With Pesto

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INGREDIENTS:

1 large onion, diced
1 cup peeled and coarsely chopped garlic
2 celery stalks, diced
2 carrots, diced
1 small turnip, diced
1/2 cup white wine or no-salt-added vegetable broth
1/2 pound mushrooms, sliced
1 tablespoon dried oregano
2 teaspoons dried basil
1 teaspoon dried marjoram
1 teaspoon dried thyme
1 teaspoon dried sage
3 bay leaves
1/2 teaspoon red pepper flakes, or to taste
10 cups no-salt-added vegetable stock
4 cups chopped tomatoes
1/2 cup tomato paste (see note)
1/4 cup no-salt seasoning blend adjusted to taste
1 1/2 cups cooked garbanzo beans or 1 (15 ounce) can no-salt-added garbanzo beans, drained
1 1/2 cups cooked kidney beans or 1 (15 ounce) can no-salt-added kidney beans, drained
1 small head Napa cabbage, shredded
8 ounces peeled pearl onions
1 pound frozen kale, collards, mustard greens or a mix
1/2 pound fresh green beans, topped and tailed and cut diagonally into 1 inch pieces
1 zucchini, diced
2-3 tablespoons aged balsamic vinegar
FOR THE PESTO:
2 cups fresh basil leaves
1/4 cup pine nuts
4-6 cloves garlic or to taste
unsweetened soy, hemp or almond milk, as needed
2 tablespoons lemon juice or to taste
1/2 cup nutritional yeast
freshly ground black pepper
INSTRUCTIONS:
Steam/saute the onions, garlic, celery, carrots, parsnips and turnips in the white wine in a large covered pot over medium-high heat until lightly browned, about 15 minutes. Add the mushrooms and saute for 5 minutes, then add the spices and saute for another minute. Then add the stock, tomatoes, tomato paste, MatoZest and garbanzos and bring to a boil. Turn down the heat and simmer for 20 minutes. Next, add the kidney beans, Napa cabbage, pearl onions, greens, green beans and zucchini. Continue to simmer for 15 more minutes or until the vegetables are tender. Stir in the balsamic vinegar, remove form the heat and let sit 20 minutes before eating.

To make the pesto, process the basil, pine nuts, and garlic in a food processor with an S-blade until a fairly smooth, thick paste forms. With the machine running, pour in the non-dairy milk until you achieve a smooth sauce. Add the lemon juice, nutritional yeast and black pepper, to taste and process until a very smooth consistency is achieved.

Serve soup topped with a spoonful of pesto.

Note: Choose tomato products packaged in glass or cartons. These materials do not contain BPA.

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Cauliflower, comfort food, Soups, Vegan Twists on Old Favorites

Clamless Chowder

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Clamless Chowder
Warm, delicious and satisfying.

Prep time: 25 mins Cook time: 30 mins Total time: 55 mins
Serves: 4-6 (makes about 8.5 cups)

INGREDIENTS
Blender ingredients:
1 ounce raw, unsalted cashews (about ¼ cup)
¼ cup water

Soup pot ingredients:
½ medium yellow or white onion, chopped into small pieces (about 1 cup)
1 rib celery, chopped into small pieces (about ½ cup)
2 pounds russet potatoes, peeled and cut into ¾-inch chunks (about 6 cups)
4 cups water
½ small head of cauliflower, chopped into small pieces (about 2 cups)
1 teaspoon granulated garlic
1 teaspoon paprika
½ teaspoon dried dill
2 bay leaves

Frying pan ingredients:
¼ pound king oyster or trumpet mushrooms, chopped into small pieces (about 1½ cups)
½ medium yellow or white onion, chopped into small pieces (about 1 cup)
1 rib celery, chopped into small pieces (about ½ cup)
1½ teaspoons finely chopped fresh thyme leaves
Optional garnishes: chopped parsley and black pepper
INSTRUCTIONS
Place the ¼ cup cashews and ¼ cup water into a blender (small blenders work best for this small amount) and set aside while you prepare the rest of the soup.
For the soup pot ingredients, heat 1 tablespoon of water in a soup pot over medium-high heat. When the water starts to sputter, add the 1 cup onion and ½ cup celery, and cook while stirring for 3 to 5 minutes to soften, adding a little water, as needed.
Add the potatoes, water, cauliflower, granulated garlic, paprika, dill, and bay leaves, and bring to a boil, uncovered. Reduce the heat to medium-low, and cook covered for 15 to 20 minutes, or until the potatoes are very tender, stirring occasionally.
While the soup pot ingredients are cooking, heat 1 tablespoon of water in a frying pan over medium-high heat. When the water starts to sputter, add the mushrooms, 1 cup onion, and ½ cup celery, and cook while stirring for 3 to 5 minutes until soft, adding a little water, as needed. Add the thyme toward the end. Set the pan aside off heat.
Remove the bay leaves from the soup pot at the end of cooking, and blend the soup to your desired consistency with an immersion blender (or see Notes), leaving some small chunks.
Blend the cashews and water until very smooth, and stir into the soup pot along with the cooked vegetables from the frying pan, and simmer on low for 5 to 10 minutes covered before serving. Garnish with black pepper and/or chopped parsley.
NOTES
For added seafood flavor, add 1 to 2 teaspoons of kelp granules in step 6, or add “to taste” to individual bowls. (Kelp granules are usually found in the Asian cooking aisle of the grocery store.)

If you don’t have an immersion blender, carefully ladle most the soup into a blender or food processor, and blend briefly to your desired consistency before returning to the pot. Or you can use a handheld potato or bean masher right in the pot.

If you don’t eat nuts or are trying to avoid extra calories, simply omit the blended water and cashews or substitute with cannineli beans. The chowder will still be thick and creamy, just not as rich.

If you don’t have thyme, which is traditional for this dish, you may use finely chopped fresh rosemary.

Optional additions: 1 cup green peas and/or small-chopped carrots.

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I have helped many people maintain this lifestyle. If you would like help to learn ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

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Soups

Broccoli Lentil Soup

BeGreenWithAmy

Broccoli & Lentil soup

Broccoli and Lentil make a delicious and hardy combination!

INGREDIENTS:

8 cups water
2 cups carrot juice, fresh or bottled or unsalted vegetable broth
1 pound dried lentils
2 pounds plum tomatoes, chopped
4 cups chopped broccoli
2 onions, chopped
3 celery stalks, chopped
2 carrots, chopped
6 cloves garlic, minced
3 small zucchini, chopped
1 tablespoon dried oregano
1 1/2 teaspoons dried basil
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon dried thyme
1 sweet potato, peeled and chopped
3 tablespoons balsamic vinegar
1/2 cup raw cashews or 1/4 cup raw cashew butter
INSTRUCTIONS:
Place all ingredients except sweet potato, vinegar and cashews in a large soup pot. Bring to a simmer and cook for 45 minutes. Add sweet potato and simmer for an additional 15 minutes or until lentils and vegetables are tender. Remove from heat. Add vinegar.

Remove 2 cups or more of soup and puree with the cashews in a food processor or high-powered blender. Stir back into soup.

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

Please follow me so I know you would like me to share more helpful hints.

If you would like to learn ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

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Soups

Italia Style Vegetable Stew

BeGreenWithAmy

Dinner

Prep 15 min ∙ Cook 8 hrs or 30 min ∙ Makes 6-8 ∙ Difficulty Medium

Ingredients

1 large yellow onion, chopped
4 garlic cloves, minced
2 tablespoons tomato paste
1 tsp oregano
1 tsp basil
1 tsp rosemary
3 carrots – thinly sliced
1 celery rib – chopped
2 Yukon gold potatoes – diced
1 red bell pepper, seeded – chopped
32 oz unsalted chickpeas – rinsed & drained
14.5 oz diced tomatoes – w/juices
½ C dry white wine (optional) or water
32 oz vegetable broth
2 bay leaves
Pepper (25 turns)

Directions

1) Sauté onion until softened (5 min)

2) Add the garlic for 1 min

3) Stir in the tomato paste, oregano, basil & rosemary

4) Transfer the onion mixture to the slow cooker.

5) Add carrots, celery, potatoes, bell pepper, chickpeas, tomatoes & juices, wine, broth & bay leaves

6) Season to taste with pepper.

7) Cover & slow cook on low 6 to 8 hrs
7) Cover & pressure cook for 5 min & Natural Release

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Soups, Thai

Spicy Thai Soup

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thai soup

This soup is sooo good!

Ingredients:

1 tablespoon finely chopped fresh ginger
4 cups vegetable broth
2 teaspoons minced garlic
1/2 – 1 jalapeño pepper, seeded and finely chopped (or more to taste)
1 cup sliced mushrooms
1 cup bite-size broccoli florets
1 cup packed finely chopped bok choy
1 green onion, finely chopped, including top
1 tablespoon finely chopped fresh cilantro
Mix broth, ginger, garlic, and jalapeño pepper in a pot and bring to a boil.

Add mushrooms and simmer 2 minutes.

Add broccoli and bok choy. Simmer until broccoli is tender but still bright green and crisp, 3 to 4 minutes. Do not overcook.

Stir in green onion and cilantro. Serve immediately.

Makes 6 one cup servings

I have helped many people to learn helpful ways to navigate this lifestyle, please contact me for a coaching session.

Please subscribe so I know you would like me to share more helpful hints.

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Be Strong, Be Well and Be Green!

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

 

Soups, Vegan Twists on Old Favorites

New England Glam Chowder

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INGREDIENTS

1 cup cashews, soaked for at least 2 hours

2 cups vegetable broth

4 teaspoons cornstarch

1 large yellow onion, diced medium

2 medium carrots, peeled, sliced into 1/4 inch thick half moons

3 stalks celery, sliced 1/4 inch thick

4 ounces shiitake mushrooms, thinly sliced

8 ounces white button mushrooms, sliced 1/4 inch thick

2 russet potatoes, peeled and cut into 3/4 inch chunks

3⁄4 teaspoon salt substitute, more to taste

fresh black pepper

1 -2 nori, finely chopped (see note)

3 cups unsalted vegetable broth

2 tablespoons tomato paste

2 tablespoons fresh lemon juice

Optional toppings

chopped fresh parsley or chives (to garnish)

 

DIRECTIONS

 

Preheat a 4-quart pot over medium heat. Sauté onion and carrots in the vegetable broth with a pinch of salt substitute, for about 10 minutes, until carrots are softened.

In the meantime, make the cashew cream. Drain the cashews and add them to the blender along with the vegetable broth and cornstarch. Blend like crazy, until smooth. This can take anywhere from one to five minutes depending on your machine. Scrape down the sides with a rubber spatula every now and again to make sure you get everything.

Back to the soup. Add mushrooms and celery. Cook briefly, for about 3 minutes, just until mushrooms are softened. You want them to keep their texture.

Add the potatoes, salt substitute, pepper, nori and vegetable broth. Cover and bring to a boil. Once boiling reduce heat to a simmer. Cook for 10 to 15 minutes, or until potatoes are tender. Be careful to keep a close eye so as not to overcook them or they will turn into mush.

Stir in the cashew cream mixture and gently heat, uncovered, for about 7 minutes, until nicely thickened. Add the tomato paste and lemon juice and taste for salt substitute and seasoning. Add a little extra water if it seems too thick.

Serve garnished with parsley or chives, if you like. A wedge of lemon looks pretty, too.

Note:.

*How fishy do you like it? Nori is pretty mild as far as seaweeds go, but the potency varies depending on the brand and how fresh the nori is. Start with one sheet, then taste after everything is added at the end. If you think it needs more sea, you can still add another chopped up sheet. Just mix it in and let the flavor meld, off the heat, for about 10 minutes.

* To efficiently chop nori, it works to chiffonade it. That means roll up and slice! So tightly roll up your nori sheet like a cigar, and thinly slice. Then run your knife over the curled up bunches to get them into even smaller pieces.

* If you’d like it even chewier and you have money to spend on fungi, then go ahead and replace all of the white mushrooms with shiitake.

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Recipes, Soups

Easy Split Pea Stew

BeGreenWithAmy

INGREDIENTS:
1 pound dry split peas, rinsed
8 cups no-salt-added vegetable broth
1 bay leaf
1/2 teaspoon dried thyme
1 teaspoon dried cumin
1 medium onion, chopped
4 stalks celery, thinly sliced
3 medium carrots, chopped
1 cup chopped mushrooms
2 cloves garlic, minced
4 cups packed spinach
1-2 tablespoons dry sherry or sherry vinegar
INSTRUCTIONS:
In a large soup pot, combine split peas, broth, bay leaf, thyme and cumin. Bring to a boil, reduce heat, cover and simmer, for 45 minutes, stirring occasionally.

Stir in onion, celery, carrots, mushrooms and garlic. Return to a boil, reduce heat, cover, and simmer for an additional 20 to 25 minutes or until vegetables are tender. Stir in spinach and cook until wilted. Discard bay leaf. Stir in sherry.

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