Categories
Soups

Watercress Soup

Watercress Soup

This delicious and beautiful soup is a favorite in France and Belgium and is quick to make. The watercress adds a delightful peppery flavor and a powerful nutritious boost.

Makes 4 servings

Ingredients

  • Olive (or avocado) oil spray
  • 4 shallots, diced
  • 2 ribs celery, diced
  • 2 medium potatoes (about 10 oz), peeled and diced
  • 2 1/2 cups vegetable stock
  • 1/3 cup raw cashews
  • 10 oz. watercress
  • 1/2 cup unsweetened plant milk (such as soy, almond, or oat), plus more to thin
  • Ice cubes (optional for cooling)
  • Salt and pepper

Optional garnishes:

  • Cashew cream (with a dash of lemon) or yogurt, thinned and drizzled on top – this is highly recommended!
  • A few fresh watercress leaves
  • Pepitas (shelled pumpkin seeds)

Instructions

  1. Spray a large pan with oil spray and heat over medium heat. Add shallots and celery, and cook on low until softened, about 5 minutes.
  2. Add potatoes, raw cashews, and vegetable stock. Simmer for about 20 minutes or until potatoes are tender.
  3. Add watercress and simmer briefly to wilt, about 2 minutes.
  4. Remove from heat and cool slightly (this is particularly important if your blender has a glass jar) by adding ½ cup ice cubes and stirring until melted, or allowing to cool slightly, uncovered, off the heat.
  5. Place ingredients in a high-powered blender and blend until smooth, adding ½ cup plant milk – or more as needed to thin to desired consistency. Stir and taste, adding salt and pepper if desired. (We don’t use any).
  6. Garnish, serve, and enjoy.

Adapted from HungryHealthyHappy.com

Categories
Soups

Easy Vietnamese Pho

Easy Vietnamese Pho

Quick Plant-Based Vietnamese Pho Recipe

Beautifully flavored using lots of Vietnamese herbs and spices. Make extra broth and freeze for a quick future meal. Feel free to adapt the add-ins and toppings according to your liking and what you have on hand.

Makes 6 servings

Ingredients

For the Broth

  • 8 cups vegetable broth
  • 3 cups water
  • 1 yellow onion, quartered
  • 4 cloves garlic, roughly chopped
  • 3 whole star anise
  • 3 whole cloves or a pinch of ground cloves
  • 1 inch piece fresh ginger, sliced into thin rounds (or 2 tsp ginger paste)
  • 1 cinnamon stick
  • 2 cardamom pods or ¼ tsp ground cardamom
  • 1 ½ tablespoon coriander seeds (or 3 tsp ground coriander)
  • 1 – 2 tablespoons soy sauce (to taste)
  • 2 teaspoons sweetener of choice (brown sugar, maple syrup, etc.)
  • 2 tablespoons fish sauce or vegan fish sauce (optional but recommended)
  • 1 package rice noodles (thin or wide depending on your preference)

Toppings (use the combination that you like)

  • Fresh basil (Thai basil is prefered if available)
  • Fresh cilantro
  • Fresh mint
  • Fresh green onions
  • Mung bean sprouts
  • Peanuts
  • Sautéed mushrooms (such as shiitakes)
  • Baked tofu or tempeh strips
  • Hot sauce (such as sriracha)
  • Lime wedges
  • Hoisin sauce
  • Lime wedges

Instructions

  1. Add the broth, water, onion, garlic, and spices to a large pot and bring to a simmer. Cover and simmer for 20-30 minutes.
  2. Add sweetener, fish sauce, and soy sauce to taste.
  3. Bring a big pot of water to a boil and cook the rice noodles according to the package directions or until al dente. Drain, and rinse with cold water to stop the noodles cooking and to prevent sticking.
  4. Serve by adding noodles to a bowl. Use a ladle to collect the broth (leaving the onion and spices behind) and pour over the noodles. Then top with the garnishes of choice.
  5. Serve  extra garnishes at the table to add as desired.


Adapted from ItDoesntTasteLikeChicken.com

Categories
Mains Soups

Red Lentil Dal

Red Lentil Dal

Red Lentil Dal

This is a flavorful and hearty dish that is often served over rice, with naan, or pita bread.

Red lentils are the only lentils that will work in this dish. Other lentils have longer cooking times and a different texture.

We recommend making extra and freezing for a quick weeknight meal.

 

Ingredients

  • Oil spray
  • ½ teaspoon ground cumin
  • ½ tsp ground coriander
  • ½ tsp ground cinnamon
  • ½ teaspoon ground cardamom
  • ¼ teaspoon ground black seed (Nigella sativa), optional
  • 1/8 teaspoon freshly ground pepper
  • 1/8 teaspoon red pepper flakes
  • ½ teaspoon salt (optional)
  • 3 garlic cloves, minced or pressed
  • 1 ½ tsp ginger, fresh, grated or finely minced
  • 1 lemon, cut in wedges
  • 1 onion, chopped fine
  • 1 lb plum tomatoes, chopped
  • 8 ½ oz dried red lentils
  • 4 cups water
  • ½ cup fresh cilantro, minced

Instructions

  1. Spray a large saucepan generously with oil spray and heat over med-high heat. Add ground spices and red pepper flakes and cook until fragrant, about 15 seconds.
  2. Stir in onion and cook about 5 minutes. Add garlic and ginger, stirring for about 30 seconds. Be careful not to burn the garlic.
  3. Add water and lentils to the pot and bring to a boil. Reduce to low heat and simmer uncovered until lentils are soft and breaking down to a coarse puree consistency, about 20 minutes.
  4. Stir in tomatoes and cilantro. Taste, adding salt as desired and adjusting seasonings.
  5. Serve with lemon wedges and sprinkled with additional cilantro.
Categories
Soups

Cream of Cauliflower Mushroom Soup

Cream of Cauliflower Mushroom Soup

This soup is the perfect comfort food. Roasted cauliflower adds a silky, creamy texture without the heavy cream. Try serving with a hearty bread for dipping.

Makes 4-6 Servings

Ingredients

  • 1 large head cauliflower, chopped into florets
  • 1 medium yellow onion, diced
  • 2 cloves garlic, minced
  • 2 cups white or baby bella mushrooms, sliced
  • 4 cups vegetable broth
  • Olive oil spray
  • 1 teaspoon dried (or 2 teaspoons fresh) thyme leaves
  • Salt and pepper, to taste
  • Fresh thyme, for garnish (optional)

Instructions

Step 1: Roast the Cauliflower

  • Preheat the oven to 400°F (200°C).
  • Spray the pan with oil spray to coat.
  • Spread the cauliflower florets evenly on the pan with space between pieces for even cooking.
  • Spray the top of the florets with more olive oil spray.
  • Roast for 20-25 minutes, or until tender and beginning to brown slightly. Set aside.

Step 2: Sauté the Aromatics

  • Spray a large pot with oil spray and heat over medium heat.
  • Add the onion and cook for 3-4 minutes until softened.
  • Add the mushrooms and sauté for 5-6 minutes, or until browned.
  • Stir in the garlic and cook for 1 minute until fragrant.
  • At this point, you can remove a few mushrooms for garnishing. Set aside.
  • Tip:If you prefer a chunkier texture, you can remove about 1/3 of the mushrooms at this point, chop them and set aside to add to the soup after blending.  

Step 3: Simmer the Soup

  • Pour in the vegetable broth and add the roasted cauliflower.
  • Bring to a boil. Reduce heat and let it simmer for 10-15 minutes.

Step 4: Blend the Soup

  • Cool soup slightly and add to a blender (in multiple batches if necessary). Purée the soup until smooth and creamy.
  • Taste and add salt and pepper as desired.
  • If you removed and chopped some of the mushrooms, add them back now and stir in.

Step 5: Serve and Garnish

  • Ladle the soup into bowls, garnishing with a few mushroom slices and fresh thyme if desired.
  • Serve with hearty, crusty bread on the side.

 

 

Adapted from: https://honestcooking.com/

Categories
Soups

Cool as a Cucumber Soup

Cool as a Cucumber Soup

This refreshing soup will have you coming back for more.  The drizzle of herb oil makes this a masterpiece of flavor.

Makes 4 cups 

Ingredients

Soup:

  • 2 lbs. English cucumbers, deseeded
  • 2 cups cooked peas
  • 2 cups neutral-tasting, unsweetened plant milk (such as almond milk, cashew milk, soy milk)
  • 1/4 cup cashews
  • 1/3 cup chopped mint, or more to taste
  • 1/3 cup chopped dill, or more to taste
  • Juice of 2 lemons
  • Salt & pepper to taste

Herb infused oil:

  • 2 Tablespoons olive oil
  • 2 Tablespoons sesame oil
  • 2 Tablespoons rice vinegar
  • 2 Tablespoons chopped fresh dill
  • ½ teaspoon red pepper flakes, or more to taste
  • 1 teaspoon za’atar spice blend  

Optional Garnish:

  • Roasted chickpeas
  • Toasted pumpkin seeds
  • Sesame seeds

Instructions

Herb oil:

  1. In a bowl, whisk together the oils, dill, pepper and za’atar. Add rice vinegar, continuing to whisk until combined.
  2. Store in the refrigerator, allowing flavors to meld, until ready to serve.

Soup:

  1. Cover cashews with water in a microwave safe bowl and microwave for 3 minutes. Set aside.
  2. Deseed cucumber by slicing in half lengthwise and running a small spoon down the center. Roughly chop.
  3. Drain cashews and add to a high-speed blender with cucumber, peas, coconut milk and water, blending until smooth. Add the dill, mint, lemon, and blend again until well combined.
  4. Taste, seasoning with salt and pepper as desired and blend once more. Chill soup in the refrigerator until ready to serve.
  5. Serve topped with a drizzle of herb oil and other desired garnishes.

Adapted from Edible Education Experience

Categories
Family Friendly Soups Uncategorized

Creamy Broccoli Soup

Creamy Broccoli Soup

This broccoli soup is creamy, cheesy, and comforting – perfect for a cold day’s lunch or dinner. And the dill is a must – luckily it grows in the cool months!

Makes 4 servings

Equipment

  • Large pot or Dutch oven
  • High powered blender (like Vitamix)

Ingredients

  • Avocado or olive oil spray
  • 1 medium yellow onion, diced
  • 1/2 cup chopped carrots
  • 1 pound broccoli. Stems diced. Tops: 1 and 1/2 cups separated into small florets and the rest chopped
  • 1 small Yukon Gold potato, diced (1 cup)
  • 4 garlic cloves, minced
  • 4 cups vegetable broth
  • ½ cup raw cashews
  • ½ teaspoon Dijon mustard
  • ¼ cup fresh dill
  • 1½ teaspoons apple cider vinegar
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons nutritional yeast
  • 1 cup water
  • 2 cups cubed bread (whole grain or sourdough preferred), for croutons
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 375°F and spray two baking sheets with oil spray. Set aside.
  2. Heat a large pot or Dutch oven over medium heat, coating lightly with oil spray. Add the onion, carrots, and broccoli stems, and sauté until softened, about 10 minutes. Add the potatoes, garlic, chopped broccoli tops, cashews and broth. Stir well and simmer for 20 minutes, or until the potatoes are soft. Let cool slightly.
  3. Meanwhile, place the reserved broccoli florets and the bread cubes on the oil sprayed baking sheets. Press lightly onto oiled surface to coat the bottom of broccoli and bread pieces. Then spray the top of both with oil spray. Roast until the bread is crispy and the broccoli is tender and lightly browned around the edges, about 10 minutes.
  4. Transfer the soup to the blender and add the apple cider vinegar, mustard, dill, and lemon juice, blending until creamy. Work in batches, if necessary. Add the blended soup back to the pot.
  5. Now, lightly chop about ½ of the roasted florets (reserving the rest for topping) and add to the pot. Stir in 1/2 cup of water. The soup should be the consistency of a creamed soup. If it is too thick, add an addditional 1/2 cup water (or more) to achieve to your desired consistency.
  6. Taste, adding pepper and salt if desired, to taste. Adjust seasonings if needed.
  7. Add soup to bowls, top with broccoli florets and croutons and serve.
Categories
Soups

Shiitake Miso Soup

Shiitake Miso Soup

This delicious soup can be put together quickly for a light weeknight meal. For a heartier take, consider adding a small scoop of brown rice to the bowl with the tofu.   

You can use your favorite type of miso paste in this recipe. If you are just beginning, start with white miso.

  • White (Shiro): fermented the shortest amount of time, milder and sweeter.
  • Yellow (Shinshu): mid-way between white and red in flavor.
  • Red (Aka): Fermented the longest with a stronger umami flavor.

Makes 4 servings.

Ingredients

  • 1 bunch green onions
  • 3 ounces shiitake mushrooms (about 8 shiitakes), stems removed, sliced
  • Avocado oil spray
  • 6 cups vegetable (or mushroom) broth
  • 1 tablespoon tamari sauce
  • 1 tablespoon mirin
  • 3 tablespoons miso paste 
  • Salt and pepper to taste
  • 3 cups greens (such as chard, spinach, beet greens), torn or cut into bite-sized pieces
  • 1 14 oz. pkg of firm tofu
  • 3 tablespoons dried wakame seaweed, rehydrated in water and chopped
  • Garnishes: sliced green onions, furikake seasoning, white or black sesame seeds

Instructions

  1. Slice white and light green parts of the green onions. Slice the green tops separately for garnish.
  2. Spray a large pot over medium heat. Add the sliced shiitake mushroom tops, cooking for about 8 minutes until softened. Add the light parts of the sliced green onions and stir, heating briefly.
  3. Add the broth, soy sauce and mirin. Add wakame. Bring to a low boil and then simmer for 10 minutes.
  4. While the soup is simmering, prepare the tofu. Drain tofu and cut into 1/3 inch cubes. Divide the tofu cubes among 4 bowls.
  5. Add the miso paste to a small bowl and add about ½ cup broth and whisk until smooth. Set aside.
  6. Add the greens to the simmering soup, cooking briefly until just wilted. Turn heat off.
  7. Add the miso mixture off the heat. Do not to boil the miso paste to keep the healthy fermented bacteria alive.
  8. Taste and adjust seasonings.
  9. Ladle the hot miso soup over the tofu.
  10. Sprinkle with scallions and sesame seeds and serve.
Categories
Soups

White Bean & Wild Rice Soup

White Bean & Wild Rice Soup

This soup has so many nourishing ingredients in one comforting recipe. Round it out with some hearty whole grain bread for the perfect fall or winter meal.

Makes 4 servings

Ingredients

Creamy base

  • 1 cup unsweetened almond, cashew, soy or oat milk
  • ⅓ cup raw cashews
  • ¼ cup cooked cannellini beans, drained and rinsed
  • 2 tablespoons white miso paste
  • 1 T Dijon mustard

Soup

  • Olive (or avocado) oil spray
  • 1 onion, diced
  • 1 celery stalk, chopped
  • 1 large carrot, chopped
  • 8 ounces cremini mushrooms (or other mushrooms of your choice), sliced
  • 5 garlic cloves, minced
  • 2 tablespoons minced fresh rosemary (or 2 teaspoons dried)
  • 2 teaspoons minced fresh thyme (or 1 teaspoon dried)
  • 3 cups cooked cannellini beans, drained and rinsed
  • ½ teaspoon freshly ground black pepper, more for serving
  • 4 cups vegetable broth (or water)
  • 1 ½ cups cooked wild rice
  • 2-3 tablespoons fresh lemon juice
  • 4 cups chopped kale
  • Chopped parsley for garnish, optional
  • Red pepper flakes, optional
  • Salt, to taste

Instructions

  1. Make the creamy base: Place the milk, cashews, white beans, miso paste, and Dijon mustard in a blender and process until smooth. Set aside.
  2. Make the soup: Spray a medium-large Dutch oven (or large pot) with oil spray and heat over medium. Add the onion, celery, carrot, and mushrooms and stir. Cook, stirring occasionally, until the mushrooms are tender, 8 to 10 minutes.
  3. Add the garlic, rosemary, thyme, cannellini beans, pepper, and broth and stir. Cover and simmer for 20 minutes.
  4. Stir in the cashew mixture, rice, 1 tablespoon lemon juice, and kale. Simmer over low heat until the kale is wilted, about 5 minutes. Season to taste with salt and pepper. Serve with more lemon juice, parsley and pinches of red pepper flakes, if desired.

Note: The soup will thicken with time. If you are not serving right away, stir in additional water to thin to desired consistency.

 

 

Categories
Soups

Smoky Corn Chowder

Smoky Corn Chowder

Easy and delicious. Perfect for using that surplus of fresh summer corn.

Makes 6 servings

Ingredients

  • 1 medium yellow onion, diced
  • 1 medium red bell pepper, finely chopped
  • 1 jalapeno pepper (seeded and diced), optional
  • 3 cloves of garlic, pressed or finely minced
  • 2 teaspoons dried thyme
  • 1 bay leaf
  • 4 cups vegetable broth (we like Kitchen Basics no salt variety)
  • 1 cup unsweetened plant-based milk (soy or cashew work best)
  • 1/2 teaspoon smoked paprika
  • 4 cups corn, fresh or frozen
  • 2-3 medium potatoes, scrubbed and cut into small cubes
  • ¼ cup cashew cream (optional)
  • 1 tablespoon chopped parsley
  • ½ teaspoon salt or to taste
  • freshly ground pepper
  • 1-2 tablespoons lemon or lime juice

Instructions

  1. In a large soup pot, over medium heat, sauté the onion in about 2 tablespoons of water for 3-4 minutes, stirring frequently. Add the jalapeno, garlic, thyme, bay leaf, and red bell pepper, cooking for 1 more minute.
  2. Add the corn, potatoes, lemon juice, vegetable broth, and smoked paprika. Stir. Bring to a boil, then simmer for about 10 minutes until the potatoes are fork tender.
  3. Stir in the cashew cream (if using), chopped parsley and 1 tablespoon lemon juice.
  4. If desiring a creamier soup, use an immersion blender to partially blend or add ¼ of soup to a blender and blend, and transfer back to the pot.
  5. Adjust seasonings, adding more lemon juice, smoked paprika, salt and pepper if desired.
  6. Serving suggestion: Serve topped with chopped cilantro, chives, or pepitas.
Categories
Soups

Mediterranean Cauliflower Soup

Mediterranean Cauliflower Soup

The combination of Mediterranean herbs and spices makes for a healthful and flavorful experience.

Makes 6 servings

Ingredients:

  • 1 head of cauliflower, cut into florets
  • Extra virgin olive oil
  • Salt and pepper
  • 1 small onion, chopped
  • 4 garlic cloves, chopped
  • 2 ½ teaspoon sweet Spanish paprika
  • 2 teaspoons ground cumin
  • 1 teaspoon ground sumac (can be omitted if you don’t have this)
  • ¼ teaspoon ground turmeric
  • 4 cups low-sodium vegetable broth
  • 1 cup water
  • 2 cups plant milk (unsweetened)
  • ½ – 1 lemon, juiced
  • 1/2 cup chopped fresh dill (or ¼ cup chopped fresh parsley)

Instructions:

  1. Preheat oven to 425°F.
  2. Place cauliflower florets on a large sheet pan and drizzle with about 1 tablespoon olive oil. Toss well to evenly distribute the oil. Spread the cauliflower in a single layer on the sheet pan. Roast for about 30 minutes, or until cauliflower is tender and caramelized in some parts, tossing halfway through. Remove from oven.
  3. In a large heavy pot or Dutch oven, heat 1 tablespoon olive oil (or 1/4 cup water for a water sauté) over medium heat. Add onions and sauté onion until softened and translucent. Add chopped garlic and spices. Heat, stirring for about one minute.
  4. Set aside about ¼ of the cooked cauliflower florets. Add the remainder to the soup pot and stir. Then add vegetable broth and water.
  5. Bring to a boil, then lower heat to simmer. Cover and simmer for 10- 15 minutes.
  6. Uncover and remove from heat. Carefully blend the soup using a blender (for a smoother consistency) or an immersion blender (for a chunkier consistency).
  7. Return to the pan over medium heat and stir in the plant milk and the juice of half of a lemon. Then stir in the remainder of roasted cauliflower florets. Cook until heated through. Test and adjust seasonings, adding salt and pepper or additional lemon as needed.
  8. Stir in the chopped dill (or parsley) and serve with your favorite bread or crackers.

Adapted From: The Mediterranean Dish