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Chipotle Corn & Black Bean Soup

Posted by Diane on Jun 3, 2010 in Black Bean, Recipes, Soups | 0 comments

2 TBSP coconut oil (or extra virgin olive oil)
between 1 and 1 & 1/2 cups of onion, chopped
3 large garlic cloves, chopped
1/2 tsp pure salt
freshly ground black pepper to taste
1 & 1/2 cups celery, chopped (roughly 4 big stalks)
1 & 1/2 cups carrots, chopped (roughly 3 big carrots)
4 tsps ground cumin
1 tsp mustard seeds
1 tsp ground coriander
1/4 tsp ground cardamon
between 1/4 & 1/3 cup sundried tomatoes, chopped
2 cans black beans
2 cups vegetable or chicken broth
1 & 1/2 cups water
2 TBSP balsamic vinegar
2 tsp tamari/soy sauce
between 1/2 & 1 tsp chipotle hot sauce or chipotle powder (optional)
2 bay leaves
1 & 1/2 cups frozen corn kernels
lime wedges
avocado

• Heat oil in a large pot over medium heat.
• Add the onions, garlic, sea salt, & black pepper.
• Stir, cover, & let cook for a few minutes.
• Add the celery, carrots, spices & sundried tomatoes.
• Stir again, cover & let cook for 5 – 7 minutes, until the veggies start to soften.
• Add the beans, broth, water, balsamic vinegar, tamari, hot sauce & bay leaves.
• Increase heat to bring to a boil, then reduce heat to medium-low & let simmer for 15 – 20 mins.
• Remove bay leaves.
• Using a stick blender, puree the soup until it’s somewhat smooth but still has some texture.
• Stir in the corn.
• If you want to thin out the soup, add an additional 1/2 c up water at this time. Cover & let the soup simmer for another few minutes.
• Serve with avocado slices & lime wedges to squeeze over the top.

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SIDE NOTES:

~ Adapted from “Vive le Vegan”

~ I usually get turned off by a long list of ingredients, but I always scan the list to see how much actual chopping there is. 16 of the ingredients up there only involve something like taking the lid off of a jar. So, that leaves the onion, garlic, carrots & celery to chop up. Not any different than most recipes I use. The sundried tomatoes get thrown in the mini-food processor, so that’s easy. Once everything is simmering in the pot, it’s not much work to cut a few lime wedges & avocado. So, all in all, this is not as involved as it looks at first glance, and of course, it’s extremely tasty or I wouldn’t be posting it!

~ Author did not specify on the sundried tomatoes – whether to use dry or in oil. I used they oily kind because that’s what I had. Would be fine either way.

~ If you’ll be serving kids, don’t add the chipotle hot sauce (or powder).  You can add it later to your personal portion if desired. Alternately, you can use “liquid smoke” which will give it that same smokey quality without the heat.

~ The lime wedges are a must (we think). Reeeealy enhances the flavor of this smoky, spicy soup. LOVED the avocado as well, but if you don’t have one on hand, it’s not crucial.

~ You can make this soup as smooth or chunky as you like. I puree it about 60-70%

Chickpea Salad w/ Sun-dried Tomato Vinaigrette

Posted by Diane on Jun 3, 2010 in Garbanzo, Legumes, Recipes, Salads, Warm Salads | 0 comments

5 large sun-dired tomatoes packed in oil, drained
1 small garlic clove
1 TBSP red wine vinegar
1/4 cup extra virgin olive oil
pure salt & freshly ground black pepper
3 cups cooked chickpeas (or roughly 2 cans)
2 TBSP minced fresh basil or parsley (or more!)

• Place the sun-dried tomatoes, garlic & vinegar in a food processor.
• Process, scraping down the sides of the bowl as needed, until the ingredients are minced.
• Add the oil & process until smooth.
• Scrape the dressing into a large serving bowl.
• Stir in the salt & pepper to taste.
• Add the chickpeas & basil & toss to coat the chickpeas well w/ the dressing.
• Marinate at room temp for at least 30 mins (up to 3 hours).

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SIDE NOTES:

~ From “The Complete Italian Vegetarian” – Delicious!

Broccoli Rabe Pasta

Posted by Diane on Jun 3, 2010 in Cruciferous (non-leafy), Greens, Olive Oil Sauces, Pasta, Pasta w/ Greens, Recipes | 0 comments

2 TBSP butter, ghee, or extra virgin olive oil
3 large garlic cloves, minced
1/2 tsp crushed red pepper flakes (or more!)
1/2 cup julienne cut, sundried tomatoes (packed in oil), drained
1 big bunch of broccoli rabe, blanched
3 TBSP pine nuts, toasted (optional)
1/2 lb whole grain pasta
salt & pepper to taste

• Toast pine nuts in a small, dry skillet until lightly browned.
• Transfer nuts to a small bowl to cool & set aside.
• Remove & discard the stems from the broccoli rabe & wash the greens.
• Blanch the broccoli rabe by placing in boiling water (add 2 tsp of salt w/ the greens) for about 2 minutes.
• Drain & immediately place the greens in a bowl filled with cold water (to stop the cooking process).
• Drain again, & gently squeeze out any excess water (or use a salad spinner!) & set aside.
• Cook pasta until al dente.
• While pasta is cooking, add butter (or oil), garlic, red pepper & sun-dried tomatoes to a large skillet & cook over medium heat about 3 – 4 mins.
• Add pine nuts and blanched broc rabe & cook, stirring to coat with butter until the greens are heated through – about 1 minute.
• Drain pasta & add to vegetables.
• Remove from heat, add a swirl of olive oil if you’d like & toss.
• Add salt & pepper to taste.

Serves 2 lucky ducks =)

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SIDE NOTES:

~ Remove as much of the stems as possible, right up to where the leaves start. They’re hard to chew (for my chompers anyway).

~ The only downside to this recipe is that it uses several pots & pans. 1 pot for the pasta, one to blanch the broc rabe & a saute pan for the vegetables. Even though there are only a small amount of pine nuts to toast, if you want, you can use the saute pan you’ll later use for the veggies. Once you drain the broc rabe the first time, you can use that same pot for the cold water, or if you don’t mind dirtying something else, have a bowl of cold water ready so you can transfer right away. I LOVE broccoli rabe’s unique flavor, however, if it cooks too long, it will get bitter. That’s why blanching it works really well……a quick cook & then right into cold water to stop the cooking process. And on that note, try to time it so that the broc rabe goes into the saute pan right about when the pasta is ready. You don’t want the greens to cook, you just want them to warm up for a minute or 2.

~ A salad spinner is excellent for getting the excess water out of the greens. I bought one a long time ago, specifically for this recipe (& this is one I concocted myself by the way!), and it’s actually the only recipe I use it for. But, I think it’s worth it. If the broc rabe is holding excess water, it will dilute the intense flavors in this dish. Of course, the salad spinner adds to the mass of pots & pans that need to be cleaned. (thank you dishwasher)

~ You can usually find jarred sundried tomatoes, packed in oil that are already julienne cut.

~ Of course, you can also make this without the pasta, as a warm salad or side dish.

BBQ Bean Soup

Posted by Diane on Jun 3, 2010 in Pinto, Recipes, Soups | 0 comments

1 TBSP coconut oil or butter
1 & 1/2 cups chopped onions (about 2 medium onions)
2 cloves garlic, coarsely chopped
1 TBSP chili powder
1 TBSP cumin
1/2 tsp allspice
1/8 tsp ground cloves
24 oz can chopped tomatoes (or 2 cups chopped fresh tomatoes)
4 cups veggie or chicken broth (32 oz)
2 cups cooked or canned pinto beans
1 cup roasted, peeled, & chopped red peppers (about 4 peppers)
1/8 cup molasses (2 TBSP)
2 tsp hot sauce
2 tsp red wine vinegar
a dash or 2 of liquid smoke
pure salt & freshly ground pepper to taste
shredded cheddar cheese (optional)

• Roast peppers by cutting them in half, removing seeds & pith & roasting under broiler until blackened (about 10 or 15 minutes).
• If you let them sit to cool for a little while after taking them out of the oven, the skin will peel off very easily.
• Peel, chop & set aside.
• Heat the oil over medium heat in a soup pot.
• Cook the onions & garlic until the onion is soft & translucent.
• Stir in the chili powder, cumin, allspice & cloves.
• Lower the heat & continue cooking for 2 minutes.
• Add the tomatoes, broth, beans, peppers, molasses & tabasco & simmer anywhere from 1 – 2 hours.
• Just before serving, stir in the vinegar & salt & pepper to taste.

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SIDE NOTES:

~ Adapted from “Power Foods”.  This is similar to chili, but in soup format.

~ There are a lot of ingredients in this one, but not much work. Basically, just have to roast/chop the peppers & chop an onion.

~ We rarely simmer this soup for the full 2 hours. 60 – 90 mins is fine.

~ If you’re serving kids, mix the hot sauce in only after you’ve already removed their portions (unless of course they like spicy).

Balsamic-Roasted Seitan

Posted by Diane on Jun 3, 2010 in Recipes, Seitan, Tempeh, Tofu, Seitan | 2 comments

1 & 1/2 lbs cipollini onions (or small white boiling onions)
16 oz of seitan cut into 1-inch chunks
2 sprigs fresh rosemary
1 cup dry red wine
1/3 cup balsamic vinegar
1/4 cup coconut oil or butter, melted
1/4 cup tamari/soy sauce
1 TBSP honey (or about 6 drops of liquid stevia)
1 TBSP chopped, fresh parsley

• Preheat oven to 475.
• In a large saucepan over high heat, bring approx 4 cups of water to a boil.
• Add the onions & blanch for 30 seconds.
• Drain the onions in a colander & cool under cold running water.
• Pull off their skins & drain.
• In a large ovenproof saute pan, arrange the onions in a single layer.
• Add the seitan & rosemary.
• In a small bowl, whisk together the wine, vinegar, oil (or butter), soy sauce & honey with 1/3 cup of water.
• Pour the mixture evenly over the onions & seitan.
• Place the pan over high heat & bring to a boil.
• Transfer the pan to the oven & roast for 25 mins, stirring occasionally for even browning.
• Garnish with parsley.

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SIDE NOTES:

~ Adapted from “Fresh Food Fast”

~ This is as close to meat & potatoes as it gets without getting up close & personal w/ a cow. It’s an absolute 5 star meal, but definitely not a good choice for those sensitive to gluten….

~ Sometimes referred to as “wheat meat,” seitan (say-TAHN) is made from gluten. In fact it IS gluten! Gluten is the name of the insoluble protein in wheat, probably most familiar as the stuff that makes bread dough elastic. Seitan is a low fat, high protein, firm-textured meat substitute. It has been eaten in China, Japan, Korea, Russia and the Middle East for thousands of year. You’ll have to visit your local health food store to find it (either in the refrigerated area by the tofu/tempeh or in the freezer area). Please keep in mind, however, that gluten is difficult to digest for many people & best avoided if you suspect a problem.

~ The only real time-consuming part of this meal is peeling the onions. If you pick smaller ones, they’ll look cuter, but it means you have more of them to peel. Grab the largest ones available to cut down on peeling time.

~ You don’t have to chop the rosemary, or pick the leaves off…..just put in 2 whole sprigs (easy!)

~ Corningware can go both on top of the stove & in the oven.

~ See GARLIC-MASHED-POTATOES-PARSNIPS for potato recipe.

Pasta Fagiole

Posted by Diane on Jun 2, 2010 in Brothy w/ Beans, Cannellini/Great Northern, Legumes, Pasta, Recipes, Vegetables | 0 comments

Just one of many ways to make this type of dish….

butter, ghee, or extra virgin olive oil
1 large onion, chopped
garlic (however much you like), cut into chunks
1/4 tsp crushed red pepper (or more)
4 carrots, chopped
4 celery stalks, chopped
32 oz veggie or chicken broth
2 cans cannelini or great northern beans
handful of parsley, chopped (optional)
1 lb whole grain pasta (elbows or small shells work well for this)
pure salt & freshly ground pepper to taste

• While the water for the pasta is heating up, prep veggies.
• Heat butter or oil in large saute pan & cook onions, gently, until softened & starting to brown (5 to 10 mins).
• Add garlic & crushed red pepper & continue cooking a few minutes longer (2 or 3).
• Add carrots & cook until somewhat softened (check w/ fork, maybe 5 mins).
• Add celery & cook just a few more minutes.
• Add veggie broth, beans (& parsley if using).
• Cover & simmer for a few minutes until heated through.
• Bring water back to a boil (if you turned off the heat) and cook pasta until al dente.
• Add a scoop of pasta to everyone’s bowls & top with lots of fagiole.

A very satisfying dish & old standby at our house.

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SIDE NOTES:

~ When it’s just the kids & I, I cut the recipe in half. Use approximately 4 oz of pasta per person.

Moroccan Spiced Chickpea Soup

Posted by Diane on Jun 2, 2010 in Garbanzo, Recipes, Soups | 0 comments

extra-virgin olive oil
1 large onion, diced
6 to 8 cloves garlic, pressed
1 tsp ground cinnamon
1 tsp ground cumin
1 heaping tsp sweet paprika
1/8 tsp cayenne pepper
1 (14.5-ounce) can chopped tomatoes
3 (15-ounce) cans chickpeas, drained and rinsed well
32 oz vegetable or chicken broth
1 teaspoon natural sugar (or 2 drops liquid stevia)
pure salt (to taste)
5 oz baby spinach

• Heat olive oil in large pot over medium heat.
• Add onion and saute until it begins to turn translucent, but don’t let it brown.
• Add the garlic and spices and saute a minute or two.
• Add tomatoes, chickpeas, broth, and sugar (or stevia).
• Season with a pinch or two of salt & stir well.
• Chickpeas should be just covered with liquid; add a little more broth or water if they aren’t.
• Bring to a boil, then adjust heat to low and gently simmer for 45 minutes.
• Remove soup from heat.
• Use a potato masher to mash up some (but not all) of the chickpeas right in the pot.
• Stir in the spinach and let heat through until wilted, just a couple of minutes.
• Adjust seasoning (salt & cayenne) to taste.

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SIDE NOTES:

~ Recipe, courtesy of my friend, Bre 😉

Lentil & Vegetable Soup

Posted by Diane on Jun 2, 2010 in Greens, Lentil, Recipes, Soups | 0 comments

1 & 1/2 cups green or brown lentils
1 bay leaf
6 cups of water
2 carrots, chopped
1 small to medium onion, chopped
2 cloves garlic, minced
2 celery stalks, chopped
1/2 of a red bell pepper, chopped
1 15 oz can stewed tomatoes
1 & 1/2 tsp pure salt
1/4 tsp black pepper
1/4 cup tamari/soy sauce
1 bunch baby spinach (optional)

• Put lentils in a large pot with the bay leaf & water.
• Cook, covered, over medium heat 30 mins.
• Prep veggies while lentils cook.
• Add the carrots onion & continue cooking about 5 mins.
• Add the garlic, celery, bell pepper, tomatoes, salt & pepper & simmer 30 mins more.
• Add the soy sauce & mix in the spinach just before serving (it will only take a minute or 2 to wilt).

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SIDE NOTES:

~ Adapted from “The Chicago Diner Cookbook”

~ This recipe called for 2/3 cup carrots, 3/4 cup chopped onion, 1/2 cup each of celery & bell pepper. I find it easier to round-up just a little so you’re not left with a little bit of onion or half a stalk of celery….etc, but do whatever works for you.

Garlic Mashed Potatoes & Parsnips

Posted by Diane on Jun 2, 2010 in Potatoes, Recipes, Root Vegetables, Vegetables | 0 comments

1 & 1/2 lbs potatoes (such as red or yukon gold), peeled & cut into chunks
1 lb parsnips, peeled & cut into chunks
1 & 1/2 TBSP pure salt, plus additional to taste
1 head of garlic, cloves separated & peeled
1/2 stick of butter or 1/4 cup extra virgin olive oil
freshly ground black pepper to taste

• Put the potatoes, parsnips & peeled, whole garlic cloves in a large saucepan with 6 cups of water.
• Bring to a boil & add the salt.
• Reduce the heat & simmer until the veggies mash easily when pressed against the side of the pan with a wooden spoon, about 15 minutes.
• Set aside 1/2 cup of the cooking water.
• Drain the vegetables & return them to the pan.
• Add the butter (or oil) & mash to the consistency you like.
• Add a little of the reserved cooking water if the mashed vegetables are too thick.
• Season w/ salt & pepper.

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SIDE NOTES:

~ From “Fresh Food Fast”

~ In case you’re unfamiliar, parsnips look sort of like white carrots.

~ See BALSAMIC-ROASTED-SEITAN for accompanying recipe (pictured above).

Creamy Butternut Squash Soup

Posted by Diane on Jun 2, 2010 in Recipes, Soups, Winter Squash | 0 comments

1 TBSP butter or coconut oil
2 onions, chopped
2 large carrots, peeled & chopped
2 medium potatoes, peeled & cut into approx 1 inch cubes
1 cup dry sherry
8 cups veggie broth
6 cups cubed butternut squash (3 pounds)
1 cinnamon stick
1 bay leaf
1/2 tsp dried thyme
1/2 tsp ground nutmeg
salt & pepper to taste
chopped pistachios (optional)

• In an 8 quart soup pot, heat oil over medium heat.
• Add onions, carrots & potatoes.
• Cook, stirring occasionally, until tender but not browned, 10 – 15 mins. (Add 1 – 2 TBSP water if needed to prevent scorching).
• Add sherry & cook until liquid evaporates, 3 – 5 mins.
• Add veggie broth, squash, cinnamon stick, bay leaf & thyme. Bring to a boil.
• Reduce heat & simmer, uncovered, until vegetables are tender, 35 – 45 mins.
• REMOVE BAY LEAF & CINNAMON STICK.
• In a blender, puree vegetable mixture in 4 batches (or better yet – use an immersion blender). Return to pot & warm over low heat.
• Add nutmeg & season with salt & pepper.
• Garnish each serving with a sprinkling of pistachios.

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SIDE NOTES:

~ If you have one, use food processor (with chopping blade) to chop onions, carrots & potatoes.

~ The pistachios on top are our favorite part!

~ If you don’t already have one, I highly recommend buying an immersion blender. It’s such a handy tool. Even if you only use it once or twice a year – it’s worth it (they’re only about 30 bucks). This way, you don’t have to slop the soup back & forth several times in & out of the blender. You can just put the stick blender right in the pot & it purees everything beautifully (wear oven mitts while doing this though in case the hot soup splatters a little).

~ Don’t forget to take out the cinnamon stick (& bay leaf) before pureeing the soup. Once, I forgot, & there were little pieces of cinnamon bark throughout what was supposed to be a completely smooth soup. I tried to fish them out but there were a million little pieces, it was impossible & drove me crazy. The soup was still delicious, but the perfectionist in me was slightly twitching.

Have I mentioned my favorite time to have a glass of wine is when I’m making a fancy meal? Even more so when I’m screwing up a fancy meal =)