Soup/Stews

Peanut, Sweet Potato and Lentil Stew

This is a very easy, creamy, and yummily filling stew from the Peas and Thank You cookbook. I added spinach for extra nutrients.

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Spicy Kale, Sweet Potato and Cashew Stew

I based this stew on Happy Herbivore’s African Kale and Yam Soup, but I wanted to add a nut butter, a hearty protein, use the ingredients I had on hand and make a larger batch so I made a few minor adaptations. Here’s the modified version:

Ingredients:

  • 1 red onion, sliced into half moons
  • 1 leek, top parts removed, cleaned and diced (or, just use another onion)
  • 2 large sweet potatoes, cleaned and diced (I skin them as well)
  • 4 cups water
  • 1+ tsp vegetarian bullion paste
  • 1 large bunch kale
  • 4 tsp chili powder
  • 2 tsp cumin
  • 2 tsp garlic powder
  • 1/2 tsp red pepper flakes
  • 2 tsp curry powder
  • 1.5 tbsp yellow miso paste*
  • 1/2 tsp cinnamon
  • 1 can chickpeas, drained and rinsed
  • 2-4 tbsp nut butter (peanut or cashew) (optional)
  • handful+ cashews (optional)
  • bread to serve on the side
  • salt and pepper to taste

Instructions

Follow the original instructions at this link, but with the following two changes:

  1. I don’t use prepared vegetable broth because it takes up a lot of space and goes bad within 7-10 days. Instead, I use this “better than bullion” broth base. To get it to dissolve, I warm water in a pyrex measuring class in the microwave, then once it is warm, stir in the vegetable bullion base.

After the kale has wilted down, add the chickpeas, nut butter and cashews.

Serve with toasted bread.

*Miso is the Japanese term for fermented soybean paste. It is a staple of Japanese and other Asian cuisines, so do not be scared of it! It is salty and so adds good flavor to dishes. It also adds a creaminess to dishes. I like to add miso paste to mashed potatoes. Here is a picture of white miso paste. There is also red miso paste, which is stronger in flavor and taste.

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Roasted Butternut Squash, Carrot and Ginger Soup

Butternut squash has hit the farmers’ market and this is exciting news, folks. Matt celebrated by making this delicious, creamy (without any dairy cream) and perfect soup for the start of Fall.

Admittedly it is time-consuming, so make it on the weekend or for a holiday. Matt found the recipe by googling “butternut squash” and searching through what came up. This recipe is from the blog, With Style and Grace, which specializes in gluten-free recipes (but not vegetarian or vegan). You can get the full recipe at this link. We used vegetable bullion instead of chicken broth, and did not use the creme fraiche. It was delicious.

The main ingredients are: butternut squash, carrots, fresh ginger, and leeks. The reason it takes so long is that you have to roast the carrots and butternut squash for 45 minutes before making the soup. Here they are post-roasting:

Then you saute the leek and ginger, add the chopped roasted squash and carrots and simmer.

Then let it cool before you puree it in the food process or blender. (It is really important to let it cool, otherwise it might splurt out of your food process or blender creating a huge and frustrating mess.) Top with the roasted squash seeds or pine nuts, which is what we did.

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Sun-dried Tomato Minestrone Soup

This is one of my favorite all-time recipes, and definitely one of my favorite soup recipes. It is a great soup recipe for anytime of year. The best thing about it is the broth. The combination of the rich flavors from sauteed celery, carrot, garlic and onion with Italian herbs plus the tanginess of sun-dried tomatoes are an amazing combination.

You can get the full recipe online from Vegetarian Times. Ingredients include:

  • onion
  • carrot
  • celery
  • sun-dried tomatoes
  • white beans
  • frozen peas
  • white wine vinegar

I make it more stew-like by using less water and adding cooked pasta. Sometimes I also add in a few hand-fulls of baby spinach 5 minutes before it is done cooking.

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Summer Tomato Soup

Why is tomato soup is associated with the winter? Tomatoes are the tastiest in the summer when I get them from local farmers.

So tasty, that I’ve made this summer tomato soup twice this week. Twice.

The recipe is from the latest issue of Vegetarian Times (July/August). It’s surprisingly easy to make, especially now that I’ve learned the easiest way to blanch tomatoes. (Make an “x” on the bottom, boil some water, then pour it over the tomatoes. Let it sit for 5 minutes, run under cool water and the skins come right off).

You are supposed to puree it in an immersion blender but I don’t have one. I tried the  regular blender… but it was still hot so ended up exploding out of the blender. That only happened the first time. The second time I learned my lesson and just left it chunky. Still delicious.

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Chickpea Stew with Dumplings

This was a new dish for me. I remember when I was growing up, my mom made chicken and dumplings. It was one of my favorite meals. Even before I turned vegetarian at age 12, I wasn’t a huge fan of animal meat. So, I tended to pick around the chicken and eat a lot of dumplings. This recipe is a bit healthier I think, has more vegetables and less animal (okay, no animal).

And, it is surprisingly simple.

Go here for the full recipe: Peas and Thank You. I only made one modification.

First, make the stew (onion, celery, carrots, chickpeas, herbs, water, bullion and cornstarch to thicken it up):

On the side, make the dough for the dumplings. Here it is, before I added coconut oil and non-dairy milk. (Note, I used coconut oil instead of non-dairy butter, per the suggestion by my cousin. It worked great!)

Sorry, bad picture. Very bad.

Anyway, plop the dough (after you mix it with the oil and non-dairy milk) on top of the stew. Cover and bake for about 15 minutes.

Seriously, this was really good!

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Apricot Red Lentil Stew

This is one of my staple recipes. I love the sweetness of the (dried) apricots in this hearty stew from Color Me Vegan. With 17 grams protein, 7 grams of fat and only 364 calories per serving, this recipe provides two full dinners and two full lunches. It is soy-free, wheat-free, and oil-free if you saute using water (which I often do).

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The recipe doesn’t call for spinach, but I take every opportunity I can to incorporate greens into our food because they are so incredibly healthy. So I threw in about four handfulls of baby spinach with 5-10 minutes left to go in cooking time. It shrinks down and you barely know it is there.

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Usually we eat this as a standalone meal, but tonight we ate it with home-made Black Bean and Portobello Burgers that we had pre-made and stored in the freezer.

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Split Pea Stew with Sweet Potatoes and Kale (Bean Bread on the Side)

I’ve been trying out split peas lately and have been wanting to try this stew, based on a recipe in Colleen Patrick-Goudreau’s Color Me Vegan (my favorite cookbook, btw).

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The original recipe called for yellow split peas, but I used green instead. It called for collards, but I used kale instead. It is oil free and soy free.

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Split peas take an hour to cook, so with prep time, this whole thing takes about an hour and a half. That’s a long time, and is why I waited until a day I wasn’t working to make it. I also took advantage of my extra time on a holiday to made a side of bean bread (from Vegetarian Soups for all Seasons cookbook).

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Have you ever asked me where do I get my protein? Just one serving of the stew plus the bread provide 18 grams of protein (and only 5 grams of fat.)

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