The Veggie Gal

We recently decided to try the Tomato Bisque recipe from The Conscious Cook cookbook by Tal Ronnin and WOWIE YUM.  I usually adjust recipes to add less oil where I can but he is such a wonderful cook who it seems has taken such care and time with his recipes that I thought I should just leave it as he made it and I’m glad I did.

This soup tastes like the best soup from the best restaurant you have ever been too and one you would pay a fortune for but it is cheap to make at home.  It is super rich and packed with flavor yet smooth (even when I left it chunky) and really just explosion on your taste buds.  Honestly, I can’t say enough about how delicious this soup was.  This is a perfect meal to serve to skeptical guests who think vegan food is bland and boring.

I usually like a more chunky soup and my husband and kids like a creamy soup so I did it both ways and you can see the texture of both in the pics so you can decide which looks more to your own liking.

I am typing this recipe out exactly as it is written in his book and as I said I did not change a thing from the ingredients and yum.  I did however not blend mine as much and did not put it through the sieve to make it super smooth because I wanted all the fiber and texture but you decide if you want it my way or his, I’m sure the taste is the same.  I also included his recipe for the cashew cream below the soup.  BEWARE you need to soak your nuts overnight (unless you have a Vita-Mix,which I HIGHLY recommend!) so plan ahead!!!

I pared it with a wonderful salad of my own making but with a dressing from his book and also with his Focaccia bread (I will post that recipe soon too) and it was a super satisfying meal that almost leaves you intoxicated.  Get up and try this soup!

Tomato Bisque
Makes 6 servings

Sea salt
4 tablesppons Earth Balance
1 onion, chopped
1 carrot, chopped
1 stalk celery, chopped
3 cloves garlic, smashed
2 tablespoons unbleached all-purpose flour
5 cups faux chicken stock (try Better Than Bouillon brand)
1 (28-ounce) can whole fire-roasted tomatoes,  juice included
1 tablespoon minced fresh parsley
Leaves from 2 fresh thyme sprigs
1 bay leaf
Freshly ground black pepper
1 1/2 cups regular Cashew Cream (see below)
Parsley for garnish

Place a large stockpot over medium heat.  Sprinkle the bottom with a pinch of salt and heat for 1 minute.  Add the Earth Balance and stir until melted, being careful not to let it burn.  This will create a nonstick effect.  Add the onion, carrot, celery, and garlic and cook for 10 minutes, stirring frequently.  Sprinkle the flour over the vegetables and continue cooking and stirring for 2 minutes.

Add the stock, tomatoes with juice, parsley, thyme and bay leaf.  Bring to a boil, then reduce the heat and simmer for 30 minutes.  Season with salt and pepper, then add the Cashew Cream.  Continue to simmer (do not boil) for 10 minutes.

Remove the bay leaf.  Working in batches, pour the soup into a blend, cover the lid with a towel (the hot liquid tends to erupt), and blend on high several minutes, until very smooth.  Pour the soup through a fine-mesh sieve.  Ladle into bowls and garnish with parsley.  ENJOY!

Cashew Cream:

2 cups whole raw cashews (not pieces, which are often dry) rinsed very well under cold water.

Put the cashews in a  bowl and add cold water to cover them.  Cover the bowl and refrigerate overnight.

Drain the cashews and rinse under cold water.  Place them in a blender with enough fresh cold water to cover them by 1 inch.  Blend on high for several minutes until very smooth.  (If you’re not using a professional high speed blender such as a Vita-Mix, which creates an ultra-smooth cream, stain the cashew cream through a fine-mesh sieve.)

Makes about 2 1/4 cups thick cream or 3 1/2 cups regular cream

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Tags: Dinner, Healthy Meal, Tal Ronnen, Tomato Bisque from The Conscious Cook, Vegan, vegan recipe, Vegan soup, Vegetarian

This is a soup that I HAD to add to my blog because it is so unique and beautiful.  My pictures did not turn out very good for it but you can at least see how tasty it looks.  This recipe comes from the February 2011 VegNews magazine and I will write it out as it is in the magazine. I did however not use the oil as indicated but instead steamed in a little water.

This is a warming soup that is very filling and satisfying because of the smooth beans.  The cocoa really gives it a unique flavor, one I have not had before and one worth trying at least once.  I can say my husband and 2 year old son were not fans of it but my 6 year old and I enjoyed it so 50-50!  Try it and decide for yourself.

Cocoa-infused Black Bean Soup
Serves: 6

2 Tablespoons extra-virgin olive oil
1 red onion, diced
3 bay leaves
1/2 teaspoon sea salt
2 stalks celery, diced
1 green bell pepper, diced
1 cup no-salt added tomato puree
2 low-sodium vegetable bullion cubes
4 cups water
1 (25-ounce) can low-sodium black beans, rinsed and drained
2 Tablespoon Dutch-process cocoa
1/2 teaspoon freshly ground black pepper
1/4 teaspoon smoked paprika (or hot paprika)
1 cup coarsely chopped fresh cilantro

Heat oil in a large pot over heat and add onion, bay leaves, and salt.  Stir until onions soften, 4-5 minutes.

Add celery, carrots, and bell pepper and continue cooking, stirring occasionally, until all vegetables soften, 7-8 minutes.

Add tomato puree, bouillon cubes, and water and bring to a boil.  Reduce heat to a simmer and cook for 15 minutes or until vegetables are very tender.

Stir in beans, cocoa, pepper, and paprika; simmer for 5 minutes.  Stir in cilantro and serve.  ENJOY!

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Tags: Beans, Dinner, Easy Vegan, Gluten Free, Healthy Meal, Lunch, Quick vegan, Vegan, vegan recipe, Vegetarian, VegNews

Ok, I guess I am on a Dr. Barnard recipe kick.  I am really enjoying his book “The Get Healthy, Go Vegan Cookbook“.  It has some pretty great recipes in it.  I wish that they all had pictures along with them all but I suppose that is where us bloggers come in.

This soup is really simple, clean tasting and has the beautiful orange color from the sweet potato making it an inviting winter soup that looks as warming as it truly is.  In my opinion it is a side soup since it is fairly light and not super filling.  It would go great along side a sandwich or with some bread.  I made our with my Super Sourdough Sandwich and it was a great pairing.

I think that the recipe calls for 1 cup too many of the liquid so I did not add the 1 cup of water and it was still pretty thin.  You decide for yourself what you like best but I like a thicker soup.  I am going to write the recipe as it is in the book again and you can make your own adjustments per your taste.

Cauliflower & Sweet Potato Chowder
Serves: 6

3 1/4 cups vegetable broth
4 large shallots, minced
1/2 cup chopped celery
6 cups cauliflower florets (about 1 medium head)
1 cup chopped red bell pepper
1 medium sweet potato, peels and cut into 1/2-inch cubes (about 1 1/2 cups)
1 bay leaf
1 cup unsweetened soy milk
2 tablespoons finely chopped fresh basil
Kosher salt to taste
Freshly ground black pepper to taste

Heat 1/4 cup of the vegetable broth in a large saucepan over medium heat.  Add the shallots and celery and saute for 5 minutes.  Add the remaining 3 cups both and 1 cup water and bring to a boil.  Add the cauliflower, bell pepper, sweet potato, and bay leaf and bring to a boil.

Reduce the heat, cover and simmer for 20 minutes.  Remove the bay leaf.

Add the soy milk.  For a heartier consistency, puree all the soup in batches or just half of the soup.  Add the basil and season with salt and black pepper.  ENJOY!

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Tags: Dinner, Dr. Neal Barnard, Easy Vegan, Gluten Free, Quick and easy, Side dish, Vegan, vegan recipe, Vegan soup, Vegetarian

A friend of mine sent me this recipe (not sure where she got it from) and as usual I adjusted a couple of things to my liking and got rid of the oil as well.  This is one even my little kids will eat which I really was surprised about.  I cook everything together keeping out the chilies until it is done, pull out the kids and then add the chilies for the grown ups.

Make sure to either cook the quinoa with salt or add some at the end or it will make this dish bland.  You could easily use salted rice or pasta for this as well but I just love quiona and add it when I can.

Italian-3 Bean Chili over Quinoa
Serves: 6

1 medium red onion, chopped
2-4 cloves garlic, minced
1 15 ounce can tomato sauce
1 15 ounce can Italian flavored diced tomatoes
1 15 ounce can black beans, rinsed and drained
1 15 ounce can great Northern beans, rinsed and drained
1/2 cup frozen soybeans (edamame)
1 4 ounce can diced green chilies (2 cans if you like a little more heat)
1/2 cup water
1 Tablespoon balsamic vinegar
1/3 cup sliced pitted black olives
2 Tablespoons fresh cilantro
1 Tablespoon dried Italian seasoning
Salt & Pepper to taste

In a large saucepan cook the onion and garlic in a small amount of water until softened.  Add the tomato sauce, diced tomatoes, black beans, northern beans,  soybeans, chili peppers, water and vinegar.

Bring to a boil, reduce heat and simmer, covered for about 20 minutes to blend flavors, stirring occasionally so it does not stick to the bottom.  Add more water if needed for desired consistency.

Cook quinoa according to package directions making sure to add salt to the water or after to the quinoa so it does not steal flavor from the chili.

Stir in olives, cilantro and Italian seasoning and simmer another 10 minutes. Ladle into bowls over quinoa.

ENJOY!

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Tags: Dinner, Easy Vegan, Gluten Free, Healthy Meal, Italian-3 Bean Chili over Quinoa, Mexican Food, Quick and easy, Quick vegan, Vegan, vegan recipe, Vegetarian

This soup’s flavor is absolutely wonderful!  There is  some added fat in the form of cashew nut butter and almond milk but wow they really give an amazing flavor and make it rich and creamy.  As you may have noticed I have a lot of soup recipes on my blog and that is because I love soup and could eat it every day.  The problem is my family does not love soup as much as I do and they never feel like making it a meal but rather a starter for a meal.  Not with this soup, everyone felt full, satisfied and no one even needed dessert.  I think the almond milk and nut butter are the reason behind that; not forgetting, everyone loves potatoes!

As usual with my recipes you can change the ingredients to suit your likes but this one does not need any adjustment, I promise.  If you don’t have cashew butter on hand almond butter would work well and soy milk will work instead of almond milk but stick with the original if you can.  The great thing is no one noticed the healthy kale in the soup because it is chopped down small enough and the soup has such wonderful flavor it is hidden in the mix so you get your greens without realizing it!

Mixed Potato Chowder
Serves: 6+

1/2 onion, chopped
2 celery stalks, chopped
3 carrots, chopped
1 small sweet potato or yam
6-8 medium white potato of your choice (red or Yukon are the best)
3 stalks of kale, de-steamed and chopped into small pieces
2 cups Vegetable broth
1-2 cups Almond milk (adjust milk to control thickness of soup-remember blending after cooking will thicken the soup)
1 Tablespoon Cashew butter
1 teaspoon ground thyme
salt and pepper to taste

Chop onion, celery and carrot and cook in the broth for about 15 minutes on medium heat at a slow boil to soften.  Add the remaining ingredients (add one cup of milk and add more as needed to keep a thick soup but covered enough to cook everything).

If you want a richer and thicker soup you can use all milk as the liquid but remember almond milk has fat in it.  When the potatoes are done use a hand mixer, blender or a fork to blend 1/4 or half of the soup up creamy then remix and ENJOY!

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Tags: Easy Vegan, Gluten Free, Healthy Meal, Lunch, potato chowder, Potatoes, Vegan, vegan recipe, Vegetarian

This is a very healthy, filling and flavorful chili dish that is kid and husband friendly if the spices are adjusted the right way (more for husband less for kids).  I just love this dish because it is so easy and satisfying.  Plus, this tastes even better the next day for lunch once the flavors mix so I always make extra for a quick lunch.  You could also substitute quinoa for the rice for a slightly different texture and nutrient makeup.

Black Bean Chili and Rice
Serves: 4-6 servings

1 cup cooked brown rice cooked according to package directions
1 small green bell pepper, chopped
1/2 onion, chopped
1/4 cup broth or water to saute bell pepper and onion in
2 cans black beans, drained and rinsed
2 cups vegetable broth
1 cup salsa (heat of your choice)
1 can diced tomatoes (fire roasted are really good but any kind work well)
3 cloves garlic, minced
1/2 cup corn
1/2 teaspoon powdered cumin
1/2 teaspoon lime juice
1/4 teaspoon oregano
a shake – 1 teaspoon cayenne pepper (depending on heat desired and who your are serving)
salt to taste
Optional toppings:
chopped tomatoes
chopped green or red onion
chopped avocados

While rice is cooking saute/steam the onion and green pepper until most of the liquid is gone and the vegetables are soft in a pot.

Add the cooked rice and the rest of the ingredients except the optional toppings and cook on medium/low for about 20 minutes to blend the flavors.

Add optional toppings and ENJOY!

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Tags: Beans, Black Bean Chili and Rice, Dinner, Easy Vegan, Gluten Free, Healthy Meal, Lunch, Quick and easy, Vegan, vegan recipe, Vegetarian

This is a recipe that I got out of the book The Conscious Cook by Tal Ronnen.  Since this book was recently #3 on the New York Times best selling list and he was the chef who helped Oprah with her 21 day vegan cleanse I figured this book was worth taking a look at.  The photographs in  the book are stunning and every recipe has a picture with it which I think is a big plus for every person looking for recipes.

Everything in the book looks amazing and is worth trying.  He does use a lot more oils and fat filled foods than I prefer but I will just alter the recipes to use less or no fats where I can while keeping as much of the recipe in tact as possible.  That is what I did with this corn chowder.  I did not use any oil what so ever and I think it turned out wonderfully.

I would however suggest organic frozen (already off the cob) corn be used.  Fresh corn can be not so fresh and if that is the case it can ruin the entire soup and I don’t think it is worth the risk.  One other tip I would give is cooking one potato in the microwave and mashing it and add it half way through instead of mashing some on the side of the pan since that gets very hot.

I am typing the recipe exactly as it is in the book and will make side comments where I changed something.

Corn Chowder from The Conscious Cook by Tal Ronnen
serves:6

4 tablespoons extra-virgin olive oil (I steamed in water-no oil)
2 cups diced Vidalia onions
2 large carrots, peeled and cut into 1/4-inch dice
1 celery stalk, cut into 1/4-inch dice
1 red bell pepper, de-ribbed and cut into 1/4-inch dice
1 dried chipotle pepper
5 cups faux chicken stock (try Better Than Bouillon brand)
2 large Yukon gold potatoes, peeled and cut into 1/4-inch dice
2 fresh thyme sprig
Kernels from 6 ears of corn, plus 2 ears roasted or grilled corn (as I stated above I used frozen corn at eyeballed amount that looked good-roasted 1 cup in the oven)
1 1/2 cups thick Cashew Cream (see below for recipe)
Freshly ground black pepper
2 tablespoons minced chives
1/2 cup diced tomato

1. Place a large stockpot over medium heat.  Sprinkle the bottom with a pinch of salt and heat for 1 minute.  Add the oil and heat for 30 seconds, being careful not to let it smoke.  This will create a nonstick effect. (As I said above I just steamed my veggies in the water using no oil)
2. Add the onions, carrots, celery, bell pepper, and chipotle pepper.  Saute for 10 minutes, stirring often.  Add the stock, potatoes, and thyme, bring to a boil, reduce the heat and simmer until the potatoes are tender, 15 to 20 minutes.
3. With the back of a spoon, smash some of the potatoes against the side of the pot and stir to thicken the soup.  Add the raw corn and Cashew Cream, season with salt and pepper to taste, and simmer for 15 minutes.  Remove the chipotle pepper and thyme sprigs.  Garnish with the chives, tomato, and roasted corn kernels.

Cashew Cream

2 cups whole raw cashews (not pieces, which are often dry), rinsed very well under cold water.

1. Put the cashews in a bowl and add cold water to cover them.  Cover the bowl and refrigerate overnight.
2. Drain the cashews and rinse under cold water.  Place in a blend with enough fresh cold water to just cover them.  Blend on high for several minutes until very smooth.

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Tags: Gluten Free, Healthy Meal, Tal Ronnen, The Conscious Cook, vegan corn chowder

Here is yet another recipe from Dr. John McDougall’s many books.  His wife Mary is the one who he gives all the credit to doing the cooking and designing of all of the amazingly tasty and healthy recipes.  This recipe was a big hit in my house.  My little ones love bean burritos and it tastes like a bean burrito in a bowl.  We all had colds and sore throats and this soup is rich, creamy and very soothing to your throat and your tummy.  I decided to use half the rice and use half of the broken up (baked) tortilla chips since I love both.  It was a great combo, not too much of one or the other.  I do top it off with a very small handful of chopped avocado and tomatoes.   To my husbands I add some chili powder since he likes the spice.  This is another dish that you can have a second helping without a second thought. ENJOY!

Did You Know!?

• The natural oils in brown rice helps to lower cholesterol.
• Beans cause a slower release of glucose and they keep you full longer than some foods which can increase your effectiveness of controlling your weight.
• Click here to read more food facts

Mexican Bean and Rice Soup
Servings:  4

2  16 ounce cans non-fat refried beans
3 cups vegetable broth
1 cup frozen corn kernels, thawed
1 cup cooked brown rice
1 cup mild salsa

Place the beans and broth into a pot and stir well to mix.  Bring to a boil, reduce heat, add remaining ingredients, cover and cook for about 10 minutes, stirring occasionally.

Hints:  Add more vegetable broth for a thinner soup, if desired.  Omit the rice and stir in some fat free tortilla chips, or just omit the rice for a delicious bean and corn soup.

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Tags: Dr. McDougall, Easy Vegan, Healthy Meal, mexican bean and rice soup, Mexican Food, Quick vegan, Vegan, vegan recipe, Vegetarian

This my Dr. McDougall, Dr. Furhman and Dr. Barnard inspired Tortilla Soup.  I try to keep the fat to a minimum by only including plant based fat (avocados) and the nutrients to a maximum by using black beans and lots of good veggies as they teach for great health.

As usual with my recipes you can switch it up by your own tastes.  I add or subtract by what I have on hand at the time or my mood.  You can easily add 1 chopped bell pepper, a 4 oz can of green chilies to spice it up, chipolte sauce or spice to spice it up even more.

Did You Know!?

• 1 cup of black beans has as much protein as 2 glasses of milk but there is no fiber in milk!
• Regular consumption of onions, as little as two or more times per week, is associated with a significantly reduced risk of developing colon cancer.
• Click here to read more food facts

Tortilla Soup
Serves: 6

1 medium onion, chopped
2-4 cloves of garlic, minced
1/4-1/2 cup water to cook onions and garlic in
4 cups of vegetable broth or water
1 can black beans
2 15 oz cans of fire roasted tomatoes, chopped
1/2 cup corn
1/2 cup salsa (I use mild to keep it kid friendly but use your desired heat )
2 teaspoons cumin
1 teaspoon oregano
a couple of shakes of Cayenne pepper (mine is kid friendly, use 1-2 teaspoons depending on your taste for heat)
6 -8 soft corn tortillas, sliced into thin strips
1-2 avocados, chopped
sea salt and pepper to taste

Cook onions and garlic in the water until soft.  Add all ingredients except corn tortillas, avocados and salt and pepper.  Bring to a boil, reduce heat to simmer and cook for 15-20 minutes to combine flavor.

Cut the tortilla’s into thin strips approximately 1/2 inch thick and 3 inches long.  Spray a cooking sheet with non fat spray, place strips on the sheet and spray them with the non fat spray.  Broil, tossing every minute or two until nicely brown and remove from the oven.

Scoop the soup into 4-6 bowls, top with crispy tortillas and chopped avocados.  ENJOY!

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Tags: Dr. McDougall, Easy Vegan, Gluten Free, Healthy Meal, Neal Barnard, Quick vegan, Vegan, vegan recipe, Vegan Tortilla Soup, Vegetarian

This soup dish is adapted from Vegan Express by Nava Atlas and I am posting the recipe as it is in the book.  This is a nice light soup that has a unique and great flavor and is really quick and easy to make.  I don’t add the oil to it and use water instead to keep it low fat.  I can make it a meal by guiltlessly eating 2 servings or serving it with some corn bread or blueberry muffins.  I am not a fan of curry so I omit that from the soup but if you like it add it but it is great without it as well.

Did You Know!?

• Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes.
• Quinoa is a balanced-amino-acid source of high quality protein.
• A one cup serving of pinto beans provides 24.8% of the daily recommended intake for iron.
• Click here to read more food facts

Pink Bean, Quinoa, & Spinach Soup

4-6 servings

1 1/2 tablespoons extra virgin olive oil (I used water to soften onions instead of oil to keep it fat free)
1 medium onion, finely chopped
8 baby carrots, quartered lengthwise
2 cloves garlic, minced
2 natural, salt-free vegetable bouillon cubes
One 14- to 16-ounce can diced tomatoes
2 teaspoons good-quality curry powder
Pinch of cinnamon
Pinch of ground nutmeg
1/2 cup quinoa
One 15-to 16-ounce can pink beans, drained and rinsed
5 to 6 ounces baby spinach leaves, well rinsed
Salt and freshly ground pepper to taste

Heat the oil (or water) in a large soup pot. Add the onion and sauté over medium-low heat until translucent. Add the carrots and garlic, and continue to sauté until all are golden, about 5 minutes.

Add 6 cups water, followed by the bouillon cubes, tomatoes, quinoa, beans, and spices. Bring to a rapid simmer, then cover and simmer gently for 15 to 20 minutes, or until the quinoa is tender.

Add the spinach and cover. Cook for just a minute or two, until it is wilted, then stir in. Adjust the consistency with a little more water if the soup is too dense; season with salt and pepper and serve. ENJOY!

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Tags: Easy Vegan, Gluten Free, Healthy Meal, Lunch, Quick dinner, Quick meal, Quick vegan, vegan recipe, Vegetarian