Peas and Carrots Soup

 

 

 

I like a lot of carrots in split pea soup and consider them the co-star of this hearty tummy warmer.  I love all kinds of soup and make large batches and freeze.  When I pack my lunch each day, I just stop by my freezer on my way out and have my own healthier version of the frozen lunch out of a box.

 

Dried peas are an excellent source of molybdenum. They are also a very good source of dietary fiber and a good source of protein, manganese, folate, vitamin B1, potassium and phosphorus.

 

Carrots are an excellent source of vitamin A. They are also a very good source of immune-supportive vitamin C; bone-building vitamin K; and heart-healthy dietary fiber and potassium. They are a good source of heart-healthy vitamin B6, niacin, folate, and vitamin E; enzyme-supporting manganese and molybdenum; and energy-supportive vitamin B1, vitamin B2 and phosphorus.

 

2 cups chopped onions

1 1/2 cups diced celery

2 1/2 cups diced carrots

3 1/2 cups dried split green peas, rinsed in cold water

12 cups water

2 1/2 teaspoons sea salt

1/4 teaspoon black pepper

 

Coat an 8 quart stock pot with spray oil.

Saute the vegetables over medium high heat until onions are soft.

Add the peas, water, salt and pepper and bring to a boil.

Reduce heat to a simmer and cook uncovered for 45-60 minutes or until peas are soft.  Stir frequently while simmering.

Remove from heat an enjoy!  I like to stir in a little non-dairy sour cream.

Makes 13 cups with 153 calories per cup.

 

 

 

Vegan Apple Cranberry Quick Bread

No Sugar, No Fat

 

 

 

This recipe started out as my grandmother's Raw Apple Cake.  I always loved this cake, but it has eggs and butter.  I also had a package of granulated xylitol in my pantry that I wanted to try.

Xylitol is a low glycemic sweetener that is made from corn husks, oats, berries, mushrooms and birch trees.  It has a glycemic index of 7 and 40% fewer calories than sugar (glycemic index of 65).

Xylitol has been shown to prevent tooth decay.   It may also strengthen bones and prevent ear infections.

 

Mattila, Pauli (1999). Dietary xylitol in the prevention of experimental osteoporosis : beneficial effects on bone resorption, structure and biomechanics. Oulu: Oulun Yliopisto. ISBN 978-951-42-5150-4.1.      

Uhari, Matti; Kontiokari, Tero; Niemelä, Marjo (October 1998). "A Novel Use of Xylitol Sugar in Preventing Acute Otitis Media". Pediatrics 102 (4 Pt 1): 879–884. doi:10.1542/peds.102.4.879. PMID 9755259

1 cup granulated xylitol 

1 1/2 cups all purpose, unbleached flour

2 teaspoons baking soda
1 teaspoon baking powder

1 teaspoon ground cinnamon

1/2 teaspoon ground cloves

1/2 teaspoon freshly grated nutmeg

1/8 teaspoon sea salt

 

1/4 cup chopped walnuts

1/3 cup dried cranberries

 

3/4 cup cold, black coffee

1/2 cup unsweetened applesauce

2 tablespoons cider vinegar

 

1 1/4 cups thinly sliced apples

 

Preheat oven to 350 degrees.

 

Coat a loaf pan with spray oil.  Line the bottom of the pan with parchment paper.  Coat the paper with spray oil.

 

Place all of the dry ingredients in a medium mixing bowl and stir together to blend.

Stir in the cranberries and walnuts

Mix together the coffee, applesauce and vinegar.  Then stir into the dry ingredients.

Mix well and then stir in the apples.

 

Pour into prepared pan.  Bake for 55-60 minutes or until done.

 

Makes 12 servings.  Each serving has 132 calories.

I like this with a little Tofutti cream cheese.



Delicata Squash Spread

 

I ordered a Butternut Squash Dip at a local restaurant over the weekend.  I was intrigued by a dip made from winter squash.  It was served with grilled pita bread and was more a spread than a dip.  I rather enjoyed it, but thought it could use a little less garlic and pepper and perhaps a sweeter squash.  I asked the waiter what the ingredients were and the next thing I knew I had the recipe in my hand.  I lightened it up by leaving out the olive oil used to saute the onions.  I decreased the garlic, left out black and red pepper and added a little cayenne.
It was good right after I made it, but it was better the second day.  Today I had some on a rye cracker with Tofutti cream cheese and found it to be divine.
Delicata is a type of winter squash that is a bit sweeter than the butternut squash.  It is an oval shape, 6-12 inches long and a yellow skin with green stripes.
Winter squash is very high in vitamin A, and also contains vitamins B, K, B2, as well as fiber manganese, copper, potassium, typtophan, fiber and omega-3 fats.

1 medium Delicata (or Sweet Dumpling) winter squash
1/8 cup diced sun-dried tomatoes (plain, not in olive oil)
1 cup diced sweet onion
1 teaspoon minced fresh sage
1 teaspoon salt
1 teaspoon minced garlic
1/8 teaspoon cayenne pepper (more or less to taste)

Preheat oven to 350 degrees.  Coat a baking sheet with spray oil.
Cut the squash in half lengthwise.  Scoop out the seeds with a spoon and discard.  Place cut side down on the baking sheet.  Bake for 20-30 minutes or until soft.  Remove the oven and cool.
While the squash is baking, cover the sun-dried tomatoes with warm water and set aside.
Coat a skillet with spray oil and saute the onions until translucent.
Remove the squash from the skin with a spoon and measure 1 3/4 cups.
Drain the sun-dried tomatoes.
Place all ingredients in a food processor and pulse a few times until mixed and smooth.
Refrigerate overnight (or serve right away if you wish).  Serve with crackers, pita or French bread.

Makes 2 1/2 cups.  Just 24 calories per 1/4 cup.

 

Lightened Up Vegan Minestrone Soup

 

 

 

This vegan rendition of the classic Italian minestrone soup has cannellini beans, orecchiette eggless pasta and fresh veggies and herbs.  And it has no added fat.

Cannellini beans are a white kidney bean that are popular in the Tuscany area of Italy.  They are an excellent source of protein, fiber, iron, magnesium and folate.

Orecchiette pasta is typical of Puglia (southern Italy). Its name comes from its shape, which reminds one of a small ear. In Italian orecchio means ear.

 

 

1 1/4 cups diced sweet onion

1 1/2 cups diced  celery

2 cups sliced Crimini mushrooms

2 cups sliced summer squash (I used zucchini and crookneck)

1 1/2 cups sliced carrots

8 cups vegetable broth

1 28 ounce can crushed tomatoes

1 15 ounce can cannellini beans (don't drain)

1 tablespoon minced fresh basil

1 tablespoon minced fresh parsley

1 teaspoon sea salt

1/8 teaspoon black pepper

1 cup dry eggless pasta (I used Trader Joe's orecchiette, but use whatever shape you wish)

 

 

Optional- 1 tablespoon Soysation Parmesan Cheese per serving (each tablespoon adds 15 calories)

 

Coat an 8 quart stock pot with spray olive oil.   Add the onions, celery and mushrooms and saute until vegetables begin to brown.  Add the vegetable broth, tomatoes, beans, carrots, squash, herbs, salt and pepper.  Bring to a boil and reduce the heat to simmer and cook until the carrots are almost done (about 15-20 minutes).

Stir in the pasta and cook another 10 minutes.  Remove from heat and enjoy!

 

Makes 14 cups.  Each cup has 105 calories.

 

 

 

 

 

 

Vegan Chicken-less Salad

 

 

Gardein makes several different non-meat products.  These are made primarily from soy and vital wheat gluten.  The vital wheat gives it the texture and chewiness.  Gardein products are found in most supermarkets.

Vital wheat gluten is the natural protein found in wheat. It contains 75% protein. Vital wheat gluten can also be used to make a meat substitute known as seitan. 

 

Place in a small bowl:

2 Gardein chick'n filets, sauteed, cooled and diced

1 cup diced celery

2 tablespoons sliced green onion

1 tablespoon chopped walnuts

3 tablespoons dried cranberries

1/4 cup seedless grapes, quartered

 

Dressing:

2 tablespoons Tofutti cream cheese

2 tablespoons Nayonaise vegan mayo

2 tablespoons non-dairy milk (I used Trader Joe's Coconut Milk Beverage)

 

Mix the dressing ingredients in a small bowl until smooth.  Pour over the chicken, veggies and fruit and mix well.

 

Makes 2 cups.  Each 1 cup serving has 225 calories.

 

Quick Pumpkin Soup With Cashew Cream

 

 

This soup goes together in about 15 minutes.  A great standby for those busy days when you want to put your feet up and enjoy a hot, homemade meal.

 

Pumpkin is a winter squash and is loaded with nutrients.  It has vitamins A, C, B6. K, B2, fiber, manganese, folate, tryptophan and omega-3 fats.

 

I have used canned pumpkin in the recipe and always  keep some on hand in my pantry.  I have also made this soup with butternut, sweet dumpling and delicata squash.  These are sweeter than pumpkin and I leave out the evaporated cane juice.  Pumpkin sometimes has a little bitter edge to it.  A couples teaspoons of a sweeter takes off the edge without adding sweetness to the soup.

 

1 15ounce can of pumpkin (or 1 3/4 cup cooked pumpkin or squash)

2 cups vegetable stock

2 tablespoons cashew cream

2 teaspoons evaporated cane juice

1 tablespoon chopped fresh parsley

1/8 teaspoon fresh grated nutmeg

1 cup non-dairy milk (I used the 45 calorie/cup variety of SoDelicious Coconut milk)

3 tablespoons cornstarch

 

Mix all ingredients except the milk and cornstarch in a 3-4 quart pot.  Bring to a boil over medium high heat.

Mix the cornstarch and milk together.  Whisk into to the soup.  Bring back to a boil, stirring constantly.  Remove from heat and enjoy.

Makes 5 1/2 cups and has 76 calories per cup.

Cashew Cream

 

Cashew cream is very easy to make and can be added vegan recipes where dairy cream would have been used.  Because of the fat content in cashew cream behaves much like cream when cooking with it.  It is great in sauces and soups.
Cashews contain fiber, copper, manganese, tryptophan, magnesium and phosphorus and 75% of the fat us unsaturated.

Cover 2 cups of raw cashews with cold water.  Soak over night.  drain the water off and place the cashews in a blender or food processor.  Cover with fresh cold water and process until smooth.  Cashew cream may be strained if you wish.

Makes 2 1/4 cups.  Each tablespoon contains 43 calories.

 

Garbanzo Beans

Garbanzo beans are a good source of  molybdenum, manganese, folate, protein, fiber, copper and vitamins A, D, E, K and B6. One cup of garbanzos have 269 calories.  Recent studies show that as little as 1/2 cup of garbanzo beans per day can help to control blood sugar.  Results occur in as little as week.

Marinated Garbanzo Beans

 

 

Marinated garbanzo beans will keep well in the refrigerator for a week or two.  They are great beside your sandwich or on top of your salad.

4 cups cooked garbanzo beans
1 1/4 cups diced sweet onions
1 1/4 cups diced carrots (I used both orange and purple carrots)
1 1/4 cups diced celery
1 teaspoon minced garlic
2 tablespoons minced fresh herbs (I used basil, thyme and parsley)
2 cups cider vinegar
2 cups water
1 teaspoon sea salt
1/8 teaspoon black pepper

Mix all ingredients together.  Refrigerate several hours or over night.
Makes 9 cups.  Each 1/2 cup serving has 75 calories.