RECIPES for SOUPS & STEWS
The Best Vegetarian Chili in the World
- 1 tablespoon olive oil
- 1/2 medium onion, chopped
- 2 bay leaves
- 1 teaspoon ground cumin
- 2 tablespoons dried oregano
- 1 tablespoon salt
- 2 stalks celery, chopped
- 2 green bell peppers, chopped
- 2 jalapeno peppers, chopped
- 3 cloves garlic, chopped
- 2 (4 ounce) cans chopped green chile peppers, drained
- 2 (12 ounce) packages vegetarian burger crumbles
- 3 (28 ounce) cans whole peeled tomatoes, crushed
- 1/4 cupchili powder
- 1 tablespoon ground black pepper
- 1 (15 ounce) can kidney beans, drained
- 1 (15 ounce) can garbanzo beans, drained
- 1 (15 ounce) can black beans
- 1 (15 ounce) can whole kernel corn
1.Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
2.Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.
Vegan Sweet Potato Coconut Soup
- 1 yam, cooked, peeled and mashed
- 1 sweet potato, cooked, peeled and mashed
- 2-3 cups non-dairy milk (i.e. soy or almond milk)
- 2 Tablespoons coconut oil
- 1-2 Teaspoon Agave Nectar (can use pure maple syrup)
- 1/4 - 1/2 teaspoon cinnamon
- 1 teaspoon lemon juice
- Squirt of Bragg's Liquid Aminos
- Sea salt and pepper, to taste
1. Add cooked*, peeled and mashed yams and sweet potatoes to a blender. Add remaining ingredients and blend until smooth.
2. Pour into a medium saucepan and heat until warmed throughout. Do not boil. Add more milk until you reach the desired consistency.
* To cook sweet potatoes and yams, scrub and poke all over with a fork. Bake in a 400 degree oven for about an hour, until soft when squeezed. Be careful -- they'll be very hot!!
Garden Vegetable Soup
This recipe calls for fresh vegetables, but substitute with frozen varieties if they are not available. By the way, tests show that frozen vegetables actually retain more of their vitamins and minerals because they are frozen so soon after harvesting.
4 tablespoons olive oil
2 cups chopped leeks, white part only (from approximately 3 medium leeks)
2 tablespoons finely minced garlic
2 cups carrots, peeled and chopped into rounds (approximately 2 medium)
2 cups peeled and diced potatoes
2 cups fresh green beans, broken or cut into 3/4-inch pieces
2 quarts vegetable broth
4 cups peeled, seeded, and chopped tomatoes
2 ears corn, kernels removed
1/2 teaspoon freshly ground black pepper
1/4 cup packed, chopped fresh parsley leaves
1 - 2 teaspoons freshly squeezed lemon juice
1. Heat the olive oil in large, heavy-bottomed stockpot over medium-low heat. Once hot, add the leeks, garlic, and a pinch of salt and sweat until they begin to soften, approximately 7 to 8 minutes.
2. Add the carrots, potatoes, and green beans and continue to cook for 4 to 5 more minutes, stirring occasionally.
3. Add the stock, increase the heat to high, and bring to a simmer.
4. Once simmering, add the tomatoes, corn kernels, and pepper. Reduce the heat to low, cover, and cook until the vegetables are fork tender, approximately 25 to 30 minutes.
5. Remove from heat and add the parsley and lemon juice. Season, to taste, with kosher salt. Serve immediately.
Yield: 6 servings
Greek Vegetable StewThe Orthodox Greeks enter partial fasts as part of their religious practices. This recipe is one that’s handed down and common among Greek families.
2 tablespoons oil
2 onions, chopped
1 pound green string beans, broken in half
1 package frozen or fresh spinach
4 cups water
6 zucchini, chunked
4 yellow squash, chunked
2 cups celery leaves
4 tomatoes, quartered
1 teaspoon salt
8 slices lemon
1 tablespoon dried oregano
3 tablespoons fresh basil
2 cloves chopped garlic
2 tablespoons lemon juice
1. Lightly brown onions in a hot dry skillet in 2 tablespoons oil.
2. Add oregano and garlic, cook 1 minute.
3. Add 4 cups water and tomatoes. Cook 10 minutes.
4. Add remaining ingredients. Cook covered for 40 minutes, stirring occasionally.
5. Serve with a lemon slice in each bowl.
Yield: eight servings
Red Bean SoupBeans are so rich in vitamins and protein. Plus they are excellent for our digestive systems! Serve this soup with a fresh vegetable plate and bean dip or a nice green salad.
1 tablespoon olive oil
1 ½ cups chopped yellow onions
¼ cup chopped green bell peppers
1 tablespoon minced garlic
4 bay leaves
2 cups dried red kidney beans, soaked overnight
1 tablespoon Special Seasoning, (recipe follows on next page)
2 quarts vegetable stock
1 teaspoon salt
3 tablespoons chopped parsley
1 cup diced carrots
1 ½ cups cooked long-grain brown rice, warm
6 tablespoons chopped green onions
1. Heat the oil in a large heavy pot over high heat. Add the onions, bell peppers, garlic, and bay leaves, and cook, stirring, for 2 minutes.
2. Add the beans and cook for 2 minutes.
3. Add the Special Seasoning and stock, stir well, and bring to a boil. Reduce the heat to medium and cook for 1 1/2 hours, until beans are tender, stirring occasionally.
4. Add the salt and parsley, cover the pot, and cook for 15 minutes. Discard the bay leaves. Remove 1 cup of beans from the pot and reserve.
5. With a hand-held immersion blender, or in batches in a food processor, puree the red beans. Add the reserved beans, and stir well.
6. To serve, ladle a generous cup of the soup into each of 6 bowls.
7. Top each serving with 1/4 cup of the rice and 1 tablespoon of green onions.
Yield: six servings
Black Bean, Poblano Corn Chowder
2 whole poblano peppers (Anaheim peppers) 215 oz. can black beans, drained
2 tablespoons olive oil
1 tablespoon chopped garlic, jar ok 1tablespoon ground cumin
1 teaspoon pepper
1 teaspoon salt
2 tablespoons dried parsley 214.5 oz. can diced tomatoes 2cups frozen corn
1 large onion, chopped with Vidalia fine insert, about 2 cups
Place the poblano peppers on the grill and char them an all sides... .place in bowl and cover tightly with wrap...after about 5 min's... ..remove the skin, stem and seeds...drop in food processor and blend. This adds great flavor to the soup...however, if time does not allow you to do this...omit peppers it will still be delicious.
In a large pot, put the olive oil, onions, garlic and saute for about 5 minutes... .add the tomatoes juice and all along with the black beans, corn, poblano peppers and all the seasonings. Cover with lid and simmer for 20 minutes. Enjoy! Serves: 6.
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