Soup

Portobello Mushroom Soup

 

 

 

Portobello mushrooms are crimini mushrooms grown up.  They have a musty, earthy flavor. Some people call them 'meaty', but this is a vegan blog....

The longer portobellos are cooked the chewier they become.  So in a soup, they really do give some substance.

I used a cup of white wine in this recipe and it gives the soup a fabulous flavor.  I know that people are often quite surprised that a vegan would consume anything with alcohol.  My stance is that that it doesn't contain meat, dairy or eggs, so.... alcohol is vegan isn't it?

Also, I have had several people ask why I use SoDelcious Coconut Milk in my recipes- I am allergic to almonds and soy.  I can have wee bits of soy, but have to watch it.  The other non-dairy products do nothing for my taste buds.

Summer is not quite over, but here in the Pacific northwest it is cool and rainy today- a perfect day for soup.  Move over Campbell's, McFarlane's Mushroom is here!

 

2 cups diced onion

6 cups chopped portobello mushrooms (bite sized pieces)

1 cup white wine (I used Chateau St. Michele Riesling)

4 cups vegetable broth

1 tablespoon minced fresh parsley

2 cups non-dairy milk (I used SoDelicous Coconut Milk- the 45 calories per cup variety)

6 tablespoons non-GMO cornstarch

 

Spray a large pot with spray olive oil.  Add the onions and mushrooms and sauté over high heat until the onions are translucent.

Add the wine to deglaze the pan.  Boil for 3-4 minutes. 

Add the parsley.

Add the broth and reduce to a simmer for 10 minutes.

Mix the cornstarch with the non-dairy milk and stir into the soup.  bring to boil stirring constantly.  Boil for 2-3 minutes.  Remove from heat and enjoy.

 

Makes ten cups with 75.4 calories per cup.

 

  

Quick Asparagus Soup For Two

 

 

Please excuse the steam in the photo.  I was anxious to eat this yummy soup!   
Asparagus is one of those vegetables that we used see only in the spring.  Now it is available pretty much year round (at a price sometimes).

I love the fresh flavor of asparagus and have it at least once a week.  This soup is really quick- it goes together in about 20 minutes.

 

3 cups of coarsely chopped (or broken) fresh asparagus

2 cups water

1 teaspoon onion powder

1 teaspoon sea salt

dash of black pepper

2 cups non-dairy milk ( used SoDelicious Coconut milk- the 45 calories per cup variety)

3 tablespoons cornstarch

 

Place the asparagus, water, and seasonings in a 4 quart pot.  bring to boil and cook until asparagus is tender (about 10 minutes).  Transfer to a blender container or food processor.  If using a blender remove the small insert in the lid.  This will allow for heat to escape and will avoid splashes and burns.   Blend until smooth and return to the pot.

Add the milk and cornstarch to the blender.  Pulse briefly to blend.  Add to asparagus and bring to a boil, stirring constantly.  Boil for 1-2 minutes to cook the cornstarch.

Remove from the heat and enjoy!

 

This makes two hearty 2 cup servings at 130 calories each.

Black Bean, Corn, Tomato Stew and Quinoa

 

 

In September 2012 I posted a recipe for a black bean, corn and tomato salad.  This is the same recipe with a cup of added water and it is cooked rather than raw.  I used frozen corn and canned tomatoes rather than fresh.

1 15 ounce can black beans, not drained
1 1/2 cups diced sweet onion
1 1/4 cups sweet red pepper
4 cups chopped fresh tomatoes
3 cups frozen corn
1 cup water
1 teaspoon sea salt
1/2 teaspoon cumin
dash of black pepper
dash of cayenne pepper (a few dashes for me)
1/3 cup chopped cilantro
1/4 cup fresh squeezed lime juice
Cooked quinoa (or rice or couscous)

Sauté the onion and red pepper is a 5 quart pot that has been coated with spray oil.  When the onions begin to brown, add the beans, tomatoes, corn, water, salt, cumin and peppers.
Bring top boil, then reduce to a simmer.  Simmer uncovered for about 20 minutes or until the corn is cooked.
Stir in the cilantro and lime juice.  Remove from heat and serve over a bed of cooked quinoa.
Makes 9 cups.
Each cup of the stew has 111 calories.  Each cup of quinoa has 222 calories.
I had mine with 1/2 cup quinoa and 2 cups stew.  I also topped it with a bit of non-dairy sour cream.

Vegan Tomato Basil Soup

 

So often I see this type of soup referred to as a bisque.  In general, a bisque is a cream soup with Cognac added, thickened with rice and pureed.  Tomato basil soup most often contains no rice or Cognac.

I used canned tomatoes for this soup, but await wonderful ripe tomatoes at our local farmer's market this summer. 

 

3 cups diced onion

2  28 ounce cans diced tomatoes in juice

2  6 ounce cans tomato paste

4 cups low sodium vegetable broth

3 cups water

1 tablespoon dried parsley or 2 tablespoons minced fresh parsley

1 teaspoon sea salt

1/2 teaspoon black pepper

a dash or two of ground cloves 

2 teaspoons evaporated cane juice

1/4 cup cornstarch

2 cups non-dairy milk (I used SoDelicious Coconut milk, the 45 calorie per cup variety)

1/4 cup thinly sliced fresh basil

 

Coat an 8 quest stock pot with spray oil.  Add the onion and sauté over medium high heat until they begin to brown.

Add the tomatoes, tomato paste, stock, water and dry seasonings.  Bring to a boil, then simmer for 15-20 minutes.

Mix the non-dairy milk and cornstarch until smooth.  Whisk until the soup and continue stirring until the soup returns to a boil.  Add the basil and continue stirring for one minute. 

Remove from heat and enjoy.

Makes 16 cups at 68 calories per cup.  I like a two cup serving at 136 calories.
Note:  If you prefer smooth soup, blend in small batches and return to the pot to reheat.

Vegan Mexican Pozole

 

 

For those who think vegan food is tasteless and boring, give this Pozole a try.

Pozole (po-sol-ee)  is a Mexican pork and hominy stew served with corn chips, sour cream, lettuce, cilantro radishes and a squeeze of fresh lime juice.  Some like this stew with the addition of guacamole or sliced avocado.

 

In place of the pork we use Field Roast Vegan Mexican Chipotle Sausages.  These are hot and spicy so I kept the other seasonings to a minimum.  The result was a medium heat stew.  If you like it hot, add some chipotle.

I also lightened up this dish by leaving out the cooking oil.  The generous 2 cup serving in the photo was enough to leave me quite full.

The chips- 

Heat the oven to 400 degrees.  Coat a baking sheet with spray olive oil.  Cut 5-6 corn tortillas in quarters.  Arrange in a single layer on the baking sheet.  Spray again.  Place in the oven and watch carefully.  They go from brown to burned very quickly.  When they just begin to brown, turn them oven and bake until crisp.  Total time is 10-12 minutes.  If you wish to salt them, do it as soon as they come out of the oven.  I used 60 calories tortillas, so each chip had 15 calories.

 

The stew- 

2 1/2 cups diced onion

1 1/2 teaspoon minced garlic

2 Field Roast Mexican Chipotle sausages, chopped

2  15 ounce cans hominy (white or yellow)

1  16 ounce bag frozen corn (or 1 1/2 to 2 cups fresh corn)

1 cup cooked red quinoa (or white)

4 cups vegetable broth

4 cups water

1 teaspoon cumin

1 teaspoon dried oregano

1 bay leaf

1 teaspoon salt

1/2 teaspoon pepper

 

Coat an 8 quart stock pot with spray oil.  Over high heat sauté the onions, garlic and sausage.  When onions are tender add all remaining ingredients.  Bring to boil, then simmer uncovered for about 30 minutes.  Remove from heat and serve.

Enjoy!

 

Serve your choice condiments on the side:

sliced radishes

chopped lettuce

chopped cilantro

lime wedges

avocado

vegan sour cream

guacamole

salsa

diced tomatoes

jalapenos

chips

 

Make 16 cups at 134 calories per cup (266 for a 2 cup serving).  The condiments are not included in the calorie count.

 

 

 

Garbanzo Bean Soup
With Braised Broccolini and Grape Tomatoes

 

 

This recipe is adapted from one I found in Bob Appetit.  The primary change was the omission of olive oil.  The original recipe called for steamed broccoli and I substituted braised baby broccolini and grape tomatoes.

When I read this recipe I thought it was interesting, but feared it would taste too much like mashed garbanzo beans or hummus.  I was pleasantly surprised by the complex flavors in this soup.

It is a simple soup to make and takes less than an hour.

 

4 cups diced onion

4 teaspoons minced garlic

3  15 ounce cans garbanzo beans

2-3 small sprigs of fresh thyme

1/2 cup dry white wine (I used a Riesling)

4 cups vegetable broth

salt and pepper to taste

 

1 cup baby broccolini, cut into bite sized pieces

1 cup grape tomatoes, halved

 

Coat a 6-8 quart stock pot with spray oil.  Add the onions and garlic.  Saute over medium heat until the onions are translucent.

Add the thyme, garbanzo beans and wine.  Bring to a boil and then reduce heat to a simmer for 5 minutes.

Add the vegetable broth, salt and pepper.  return to a boil and then simmer over low heat for 30 minutes.

 

While the soup is cooking braise the vegetables.  Cut the broccolini into bite sized pieces and the tomatoes in half. Cost a large skillet with spray oil and add the broccolini.  Sear the broccolini over high heat until it begins to brown.  Add 2-3 tablespoons of water, cover the skillet and reduce to low heat.  When the water has evaporated add the tomatoes and cook uncovered over medium heat for 2-3 minutes.

 

When the soup is done, remove the thyme sprigs and puree in a blender in small batches (Fill the blender container no more than half full to avoid burns from hot soup spewing out.)  

Return the soup to medium just until it begins to bubble.  Remove from the heat and ladle into a bowl.  Spoon 2-3 tablespoons of the braised vegetables on top of the soup.

 

Enjoy!

 

Makes 10 cups at 164 calories per cup.

Roasted Parsnip Cashew Cream Soup

 

 

Parsnips are a relative of the carrot.  They grow underground and are a good source of fiber and antioxidants.

Cashew cream can be made quite easily and adds protein and a creaminess to the soup.

 

Soup:

6 cups chopped parsnips

2 cups chopped white onions

1/4 cup cashew cream

5 cups vegetable stock

salt

pepper

freshly grated nutmeg

 

Preheat oven to 440 degrees.

Coat a roasting pan with spray oil and add the parsnips and onions.  Roast in the oven for 30-40 minutes, stirring once or twice, until done and slightly browned. Remove from oven and cool about 15 minutes.

Place half the parsnips and onions in a blender with the cashew cream and half of the stock.  Blend until fairly smoothly.  Pour into a 4- 5 quart pan.  Repeat with remaining vegetables and stock.

Season to taste with salt, pepper and nutmeg,

Bring to a boil and then reduce to a simmer until hot.

Remove from heat and enjoy!

Makes 7 cups at 134 calories per cup.

 

Cashew Cream:

Cashew cream 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.

Tuscan Bean Stew

 

 

Lima beans are high in protein.  One cup has 14.7 grams of protein.  They are also a great source of fiber, molybdenum, tryptophan, manganese, folate, potassium, iron and B vitamins.

To cook dried lima beans:  wash well and discard any debris.  Cover with cold water and soak overnight.  Drain off the water and cover with fresh water.  Bring to a boil, then reduce to a simmer for about 30-45 minutes.  Watch carefully as they go from done to mush very quickly.

One cup of dried beans make 2 cups of cooked beans.  One cup contains 216 calories.  

 

 

1 1/2 cups chopped onion

2 cups chopped celery

2 cups sliced carrots

4 cups diced eggplant (skin on, no need to discard that good fiber)

1 1/2 cups chopped zucchini

4 packed cups chopped kale

8 cups vegetable stock

1 25 ounce jar marinara sauce  (I used Trader Joe's Organic Spaghetti Sauce)

4 cups cooked dried lima beans (or gigante beans if you can find them)

1dried bay leaf

1 sprig fresh rosemary

 

Coat an 8 quart stock pot with spray oil.   Add the onion and celery and sauté over medium high heat.

Add each vegetable to the pot as you prepare it and stir.

When all the vegetables are in the pot, add the stock, marinara sauce, beans, bay leaf and rosemary.

Simmer for about 1/2 hour or until the vegetables are done.

Remove from heat and enjoy!

 

Makes 16 cups at 103 calories per cup.

 

 

Moroccan Vegetable Bean Stew

 

 

The original recipe used 1/3 cup of oil to sauté the vegetables.  The sauce was hot olive oil with some red pepper and cumin.  I have lightened up this recipe by leaving out all of the oil.  For the sauce I have substituted a sweet chili sauce.  If you prefer a milder flavor, skip the sauce.

2 1/2 cups chopped onion (one large onion)
2 cups chopped red and green bell peppers
1 teaspoon ground coriander
1/2 teaspoon cinnamon
5 cups peeled and cubed sweet potatoes
1 can diced tomatoes (15 ounces)
1 can garbanzo beans, undrained (15 ounces)
juice of one lemon
1/2 teaspoon saffron threads  (optional)
3 cups chopped zucchini

Coat a 5 quart pot with spray oil.  Add the onions, peppers, coriander and cinnamon.  Sauté for about 5 minutes. 
Add the sweet potatoes, garbanzo beans with the liquid, lemon juice and saffron.  Bring to a boil.  Cover and simmer about 15 minutes or until the sweet potatoes are almost done.  Add the zucchini and cook another 5 minutes.

Serve with couscous if desired.  I like mine with just 2 tablespoons of the sweet chili sauce for a little kick.

Makes about 12 cups or 6 two cup servings.  Each serving has 243 calories (without the sauce or couscous.)

 

Sweet Chili Sauce

 

1 cup water

1 cup rice vinegar

1 cup evaporated cane juice

1 teaspoons fresh ginger root, minced

1 teaspoon garlic, minced

1-2 teaspoons dried red chili pepper

2 teaspoon ketchup

2 teaspoons cornstarch

2 tablespoons water

 

Place everything except the cornstarch and 2 tablespoons of water in a small sauce pan and bring to a boil.  Turn heat down and simmer for about 10 minutes.

Mix the cornstarch and two tablespoons water.  Quickly stir into the hot sauce.  Bring back to a boil and cook one more minute.  Remove from heat and cool.

This keeps well in the refrigerator for several weeks.

 

Makes 2 cups.  Each 1 tablespoon serving has 27 calories.

Note: I will try for a better photo the next time I make this.  My house was cold and the food hot, so you see a bit of steam in the photo.

Cabbage and Edamame Soup

 

I think of this soup as the antidote to holiday eating.  Most of us tend to overindulge during the holidays and this soup helps to balance that.  It is chock full of great vegetables and edamame for a protein boost.  It is non-fat, low calorie, high fiber and just tastes really good.  Try a big bowl of this before your next holiday party and you will find you feel full and consume less unhealthy foods.

Edamame are edible, green, immature soybeans.

This makes a huge pot of soup to keep in the fridge or freezer.  If you prefer you can make a half recipe.  Play with the seasonings, but keep the salt to a minimum.

 

2 cups chopped onions

2 cups chopped celery

4 cups sliced carrots

2 cups sliced mushrooms

2 cups sliced zucchini

1 1/2 cups diced green pepper

2 cups fresh or frozen shelled edamame

8 cups shredded green cabbage

2 teaspoons minced garlic

2 teaspoons dried parsley (or 2 tablespoons minced fresh parsley)

1/4 teaspoons black pepper

1 tablespoon vegetable soup base (I used Better Than Bouillon Vegetable Base)

2 cans (28 ounces each) crushed tomatoes

8 cups water

 

Coat an 8 quart or larger stock pot with spray oil.

Sauté the onions and celery over high heat.  add the remaining fresh vegetables as you prepare them, stirring with each addition.

Add the water, tomatoes, and seasonings.  Bring to a boil.  Reduce heat to simmer, cover and cook until vegetables are done (20-30 minutes)

 

Makes 22 cups.  Each cup has just 66 calories.

 

Vegan Chicken-less Noodle Soup

 

 

This is a really hearty 'chicken' noodle soup that is ready in about 35 minutes.  Meat alternative products generally contain 'vital wheat'.  This is the product that gives it the meat-like texture.

2 cups diced onions
2 cups diced celery
2 cups sliced carrots
2 1/2 cups chopped baby bok choy (about 3 small heads)
1 teaspoon dried parsley (or 1 tablespoon fresh)
8 cups vegetable broth
salt and pepper to taste
1 1/3 cups cubed vegan chicken alternative (I used one package of Gardein Chick'n Filets)
4 ounces egg-less pasta (shape of your choice)

Coat a large stock pot with spray olive oil.  Sauté the vegetables over medium high heat until onions begin to  brown.
Add the vegetable broth, parsley, salt and pepper and bring to a boil.  Reduce heat to a simmer and cook for 10 minutes. Add the 'chicken' and noodles and cook another 15 minutes.

Makes 10 cups at 112 calories per cup.

 



 

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.

Sauté 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.

 

 

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.

 

 

 

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.

Vegan Red and Green Potato Leek Soup

 

 

 

This soup contains four vegetables from the "World's Healthiest Foods" list of the 127 healthiest foods (http://www.whfoods.com/).  Leeks, celery, onions and potatoes contain many micronutrients important for good health.  A few of these are vitamins K, C, A, B6 and folate, manganese, iron and potassium, as well as many others in small quantities.

 

Potato leek soup typically has some heavy cream and more potatoes than leeks and other vegetables.

We have made a lighter version with more lower calorie vegetables and fewer potatoes.  We have substituted SoDelcious Unsweetened Coconut Milk Beverage for the cream.  It has just 45 calories per cup.

 

1 1/2 cups red onion, diced

3 cups leeks washed thoroughly and sliced

1 cup celery, sliced

1 cup sweet red pepper, diced

4 cups red skinned potatoes, diced

8 cups water

2 teaspoons sea salt
1/4 teaspoon black pepper

1 cup  SoDelcious Unsweetened Coconut Milk Beverage

 

Coat a large stock pot with spray oil.  Add the onion, leeks, celery and pepper.  Sauté over medium high heat until vegetables begin to brown. 

Add potatoes, water, salt and pepper.

Bring to a boil, then turn down to a simmer for about 20 minutes or until the vegetables are soft.

Mash the vegetables with a potato masher.

Stir in the coconut milk and heat through.

Remove from heat and enjoy!

 

Makes 12 cups with 66 calories per cup.

 

 

Peanut Sweet Potato Soup

 

 

 

This is the last recipe from my cooking therapy this weekend.  I call it cooking therapy because when I am creating in the kitchen I am happy.  Nothing else in the world matters and my worries just don't seem so significant. 

 

When I am done here I shall retire to the deck with a glass of Locatelli's Luna Piena (full moon).  It is 77% Merlot and 33% Petit Verdot.   This wine is grown, produced and bottled by the Locatelli Winery in San Miguel, California.  Locatelli has been making wine for generations.  Cesare Locatelli immigrated to America in 1889 and brought with him his family's rich heritage for wine making.

San Miguel is located just a few miles to the north of Paso Robles, California.  When you are in the area, stop by the Locatelli winery and taste their fine wines.  Mission San Miguel is close by as well and open to visitors year round.

 

 

On to the soup......

 

2 cups chopped sweet onion

1 1/2 cups chopped sweet red bell pepper

6 cups cubed sweet potatoes

3 cups fresh tomatoes, peeled and chopped

6 cups vegetable broth

1 tablespoon fresh minced parsley

1 teaspoon fresh thyme leaves (whole leaves are fine, they are too tiny to chop)

1 teaspoon minced garlic

1 teaspoon peeled and grated fresh ginger

1 teaspoon sea salt

black pepper to taste

1/2 cup Betty Lou's Just Great Stuff Organic Powdered Peanut Butter

 

Coat a large stock pot with spray oil.  Sauté the onions and pepper until the onions are translucent.

Add the remaining ingredients except the peanut butter.  Bring to a boil and then reduce heat to a simmer.  Cook until the sweet potatoes are soft.

With a potato masher, break up some of the sweet potatoes.  Or if you want a creamy soup, run it all through a food processor.

Whisk in the peanut butter.  Bring back to a boil, turn off heat and serve.

 

Makes 11 cups.  95 calories per cup

 

To peel fresh tomatoes just drop into a pot of boiling water for one minute. Then immerse in cold water. The skins will slip right off.

 

Betty Lou's Just Great Stuff Powdered Peanut Butter- I used this decrease the calories.  This product has just 40 calories per 2 tablespoons.

http://bettylousinc.com/products_category.php?id=7

 

 

 

 

Vegan No Fat Low Calorie

Potato Corn Soup

 

 

 

So what do you with a little left over corn, a half an onion, a mushroom and a few potatoes?  Potato corn chowder!  However, a traditional chowder has cream, so I will call this one a soup.  This a quick soup to make.  Pretty much done in the time it takes to cook the potatoes.

 

 Potatoes are a good source of vitamin B6, vitamin C, copper, potassium, manganese, and dietary fiber.   Potatoes are also low calorie when compared to other favorite foods:

 

1 cup potato 116 calories

1 cup pasta 221 calories

1 cup brown rice 218 calories

 

 Comfort food can be good for you! 

 

1 1/2 cups chopped sweet onion

3/4 cup chopped mushroom

4 cups cubed potatoes (skin on)

1 tablespoon Low Sodium Better Than Bouillon Vegetable Base

6 cups water

1 cup non-dairy milk

4 tablespoons cornstarch
Salt and pepper to taste

 

Coat a 4-5 quart pot with spray oil.  Add the onions and mushrooms and sauté over medium high heat until caramelized

Add the water, potatoes and vegetable base.  Bring to a boil and then reduce to a simmer until the potatoes are done.

Add the corn and break up some of the potatoes with a potato masher.

Mix the milk and cornstarch and slowly stir into to the soup.  Stirring constantly, bring back to a boil and simmer for 1-2 minutes. 

Remove from heat and enjoy.

 

Makes 10 cups.  83 calories per cup.

 

 

Bok Choy and Udon Noodle Soup


 

2 quarts vegetable broth

4 ounces Thai flavored baked tofu, cut into 1/4 x 1/2 inch pieces

3 cups sliced baby bok choy (stalks and leaves)

1 cup sliced mushrooms

1 1/2 cups sliced carrots

I tablespoon Sayler's Mushroom Sauce or soy sauce

4 ounces udon noodles

1/4 cup sliced green onions

Place everything into a 4-5 quart pot except the noodles and onions.

Bring to a boil, then reduce to a simmer.  Continue cooking until the carrots are almost done.

Add the noodles and simmer another 6-7 minutes

Add the green onion and remove from the heat.

Makes 9 1/2 cups.

86 calories a cup

This goes together very quickly- about 30 minutes from start to finish

If you can't find the Thai flavored baked tofu, use plain and add a little fresh ginger.

 

Summer Vegetable Soup

(Vegan, Non-fat, Low calorie)



 

You are probably wondering why I are making soup on July 1st.... well, I live in the cool, wet Pacific Northwest and soup sounded like a really good way to warm up today.

I love the fresh vegetables found in the summer.  All of the vegetables in the this soup are fresh, with the exception of the tomatoes.  We had a cold, wet spring and we have yet to see any really good tomatoes.

This looks like a lot of ingredients, but it goes together quickly.  Start to finish was one hour.

So here we go...



2 cups chopped onions

2 cups sliced mushrooms

2 cups chopped celery

2 cups sliced carrots (I like to use several different colors of carrots)

2 cups sliced zucchini

2 cups chopped bok choy

2 cups chopped eggplant (I used Asian eggplant and left the skin on)

2 ears fresh corn, cut off of the cob

1 cup cooked black beans (I had these handy in the freezer, but you could use any bean)

1 28 ounce can unsalted plum tomatoes and 1/2 cup water

1/4 cup chopped fresh parsley

1 1/2 tablespoons chopped fresh basil

1 1/2 tablespoons chopped fresh oregano

2 teaspoons minced garlic

1 teaspoon sea salt

1/4 teaspoon ground black pepper

6 cups water

Spray and 8 quart stock pot with spray olive oil.  Add the onions, mushrooms and celery.  Cook over medium high heat until translucent.

Add the remaining fresh vegetables, the beans, the 6 cups water the herbs, salt and pepper.

Place the tomatoes in a blender with 1/2 cup water.  Whirl for a few seconds to break up the tomatoes.  Pour into the soup.

Cook over medium heat for about 20-30 minutes or until all of the vegetables are done.

Makes 14 cups.  Each cup has 63 calories.  Most soup bowls hold about 2 cups (126 calories)






 

                       Vegan Creamy Tomato Soup

1 tablespoon olive oil

1 ½ to 2 cups sweet onions, chopped

Two 28 ounce cans organic, low sodium, crushed tomatoes

Juice of one lemon

2 cups water or vegetable stock

1 cup SoDelicious unsweetened coconut milk (or soy milk, rice milk, oat milk, etc.)

4 tablespoons unbleached wheat flour (or thickener of your choice for gluten free soup)

1/3 cup fresh parsley, chopped

¼ teaspoon salt (optional)

Dash of pepper

Heat the olive oil is a 4-5 quart soup pot.  Add the onions and sauté until golden brown.  Add the tomatoes, lemon juice and water (or stock).   Cover and simmer on low heat for 45 minutes.  Mix the flour and milk together until smooth and slowly whisk into the soup.   Return to a simmer, uncovered.  Add the parsley, salt and pepper.   Remove from heat and serve.  Makes 6 servings.   112.2 calories per serving.

Notes:
We use Trader Joe's "No Salt Whole Peeled Tomatoes" and just whirl them around in the processor a time or two.  We like to leave some small chunks of tomato.
We add no salt, just a dash of pepper.
Chopped fresh basil can be substituted for the parsley.