Portobello Mushroom 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.

 

 

 

Vegan BBQ Seitan"Pork"

 

 

 

We made our faux meat from Bob's Red Mill Vital Wheat Gluten.  Vital wheat gluten is about 75% protein and is a nice alternative to soy products.

Wheat gluten, is also referred to as seitan, wheat meat, gluten meat, or simply gluten.  It has a firm texture and takes on the flavor of the spices and other ingredients.   Of course, this is not a viable product for those who are gluten intolerant.

 It is surprisingly simple to make, but takes a little time.  I made the seitan on the weekend.  Tonight it came together as a very quick and simple meal with the addition of BBQ sauce.

 

Many thanks to my son, Thomas, for photographing tonight's dinner.

 

Now for the recipe:

 

6 cups water

2 tablespoons soy sauce

2 tablespoons dark molasses

2 teaspoons liquid smoke

 

Bring to a boil in an 8 quart pot while you prepare the seitan.  The seitan will expand when it cooks, so be sure to use a large pot.

 

2 cups vital wheat gluten flour

1 teaspoon onion powder

1 teaspoon garlic powder

1 teaspoon smoked paprika

1 teaspoon dried oregano

 

2 cups water

1 teaspoon liquid smoke

 

In a large mixing bowl, mix the dry ingredients together.

Add the liquid smoke to the water.  Add the water mixture to the dry mixture.  Stir quickly.  It comes together in a gelatinous, wet glob very quickly.

Sprinkle about a tablespoon of vital wheat flour on a clean dry surface.  Dump the mixture on to the surface and knead for 1-2 minutes.

Cut into 8 pieces and flatten as much as you can.  It is very elastic so don't worry about the shape very much.

Place the pieces into the boiling pot.  Reduce the heat to a simmer and cook for one hour.

Remove from the pot, drain and refrigerate over night.    A plastic zipper bag work great for this.

The flavors will develop while refrigerated.  At this point it is great cut up on a salad, in a sandwich or stir fry.

 

This makes 8 generous servings.  Each serving has 120 calories, 23 grams of protein and 3 net carbs.

 

For our BBQ 'pork' version, cut into narrow (1/4-1/2 inch strips) and heat in your favorite BBQ sauce.

 

We had this with coleslaw on a piece of Dave's Killer Bread.  Yum!

 

Braised Broccolini and Baby Heirloom Tomatoes

 

 

 

Broccolini (broccolette)  is a green vegetable similar to broccoli but with smaller florets and longer, thin stalks. Although often misidentified as young broccoli, it is a  hybrid of broccoli and Chinese broccoli.  The stems and the florets are edible.  It has a milder flavor than broccoli.  Some say it tastes like a cross between broccoli and asparagus.  Both broccolette and broccolini are brand names.  (broccolette- EarthBound Organics; broccolini- Mann)

We love it braised with fresh tomatoes and lemon juice.

 

1 pound fresh broccolini (or broccolette), washed

1/2 cup water

2 cups baby heirloom tomatoes cut in half

2 tablespoons fresh lemon juice

 

Coat a large skillet with spray oil.  Heat over high heat and then add the broccolini.  Place a lid on the pan.  Turn every 1-2 minutes or until the florets begin to brown on the edges.

Add the 1/2 cup water and turn heat down to medium.  When the water has evaporated add the tomatoes and lemon juice.

Turn the heat to high and cook for 2-3 minutes or until the tomatoes are beginning to cook.  The broccolini should be aldente, depending on the size of the stalks.

Remove for the pan and enjoy.

Makes four generous servings at 52 calories each.

 

 

No-Fat Roasted Vegetables

 

 

 

Typically roasted vegetables are coated in olive oil to help them brown a bit.  I substitute spray olive oil and avoid the avoid the calories.  If calories are not an issue for you, go ahead and drizzle with a few tablespoons of olive oil instead of the spray oil.

I always select vegetables for their color.  A colorful dish is one loaded with vitamins.  The staples of my roasted vegetables are sweet onions (usually Vidalia or Walla Walla), mushrooms and red sweet peppers.  Then I add whatever vegetables I find at a good price in my local produce market.  I stick with the non-starchy vegetables.  As much as I love potatoes they are pretty high on the glycemic index and not good for the blood sugar.  Sweet potatoes, however are lower on the glycemic index and add a nice color.

In the photo, the roasted vegetables are on the right side of the plate.  On the left side is my mushroom ravioli.  I sauteed some halved baby heirloom tomatoes with some fresh oregano, chives and parsley and then tossed with the cooked ravioli.

 

The basic recipe:

Preheat the oven to 425 degrees.  Coat a large roasting pan with spray oil.  Cut the vegetables into bite sized pieces and toss in the pan.  Coat the top of the vegetables with more spray oil.  Bake for 20 minutes and then stir.  Bake another 20 minutes or until desired done to your liking. 

 

The calorie count varies based the vegetables you choose. The roasted vegetables in the photo include the following:

onion

mushrooms

sweet red pepper

an orange carrot

a purple carrot

eggplant

brussel sprouts

 

Vegan Sweet Potato Black Bean Quesadilla

 

 

Sweet potatoes have been in the spotlight as a 'super food'.  The contain antioxidants, they are low glycemic, high in beta carotene and have antinflammatory properties.

Once only found under marshmallows at the holidays, sweet potatoes now take center stage in every day cooking.

This recipe for quesadillas is loaded with nutrients from the sweet potatoes and black beans.  I used a low carb tortilla to keep the glycemic index low.

 

1 1/2 cups diced onions

2 cups diced mushrooms

1/2 cup diced red sweet pepper

2 cups diced sweet potato

1 1/2 cups rinsed black beans

1 teaspoon sea salt

1/4 teaspoon black pepper

1 teaspoon cumin

 1 teaspoon smoked paprika

1/4 cup water

1 1/2 cup Daiya Cheddar (or other non-dairy cheese)

12 La Victoria 6 inch low carb tortillas

Optional condiments (non-dairy sour cream, salsa, avocado, etc)

 

Coat a skillet with spray oil.  Over medium high heat, saute the onions, mushrooms and peppers.  When the onions begin to brown add the sweet potatoes, water, and seasonings.  Cover the skillet and turn down to medium.  Stir occasionally.  Cook for about 8-10 minutes or until the sweet potatoes are soft.

For each quesadilla, lay a tortilla on a griddle or skillet over medium heat.  Add 1/4 cup cheese and 3/4 cup of the sweet potato mixture.  Add a second tortilla.  When the bottom begins to brown, turn over and brown on the other side and until cheese melts.

Cut into 2-4 wedges and serve.

 

Makes six quesadillas at 331 calories each.

 

Alternatively, use a larger tortilla and make into a burrito

 

 

 

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.

Vegan, No-Fat Molasses Applesauce Flax Muffins

 

 

 

1/4 cup ground flax seed  (flax seed meal)

1 3/4 cup unbleached white wheat flour

1/4 cup xylitol (or 3 tablespoons sugar)

2 1/2 teaspoons baking powder

1 teaspoon baking soda

1 teaspoon ground cinnamon

1 1/2 teaspoons EnerG egg replacer

2 tablespoons warm water

1/2 cup non-dairy milk (used the 45 calorie per cup variety of SoDelicious Coconut milk)

1/2 cup unsweetened applesauce

1/2 cup dark molasses

 

Preheat oven to 400 degrees.

Mix the dry ingredients together in a medium mixing bowl and set aside.

Mix the egg replacer with the warm water.  Add the other wet ingredients and stir.

Pour the wet mixture over the dry mixture.

Stir just until the dry in incorporated.  Don't over mix.

Divide between 9 muffin cups that have been coated with spray oil.  If you use cupcake papers in your muffin pan, coat them with spray oil for easy removal.

Bake for 20 minutes or until done.

 

Makes 9 muffins at 155 calories each.  If you would like like to make smaller muffins, at fewer calories each, just divide the total calorie count (1392) for the recipe by the number of muffins you make.