The Best Vegan Cream of Broccoli Soup (for 4)

This is my family's ABSOLUTELY FAVOURITE SOUP right now!  I hope you enjoy it!  

Ingredients: 
1 c unsalted cashews
1-2 T olive oil, coconut oil or water for frying
1 large onion, chopped finely
4 large cloves of garlic, minced

2 tsp dried basil

1 tsp turmeric powder

2-3 large potatoes, cubed small (2cm X 2cm)
2 large bunches of broccoli, chopped into bite-sized pieces (about 6-7 cups)
6 c water (plus 2c water for the cashew cream)
2 tsp sea salt
1/2 c engivita yeast 

Directions:
1.  Soak the cashews in water for a couple of hours.  
2.  Prepare all the vegetables.  Chop the onion and potatoes, mince the garlic, peel the broccoli stems and chop the broccoli.  
3.  In a large, heavy bottom pot heat the oil or water.
4.  Fry the chopped onion until translucent but not browned.  
5.  Add the garlic, basil and turmeric and fry for a couple of minutes longer.  
6.  Add half of the chopped potatoes, all the chopped broccoli stem and half the pieces of broccoli flower.  Saute for a couple of minutes and then add 6 cups of water.  Bring the soup to a boil and then let simmer until the potatoes are cooked.  

7.  While the soup is simmering, drain and rinse the cashews.  Put them in a blender with 1 cup of water.  Blend on high until the cashew cream is smooth. Pour the cashew cream into a bowl.  Add 1 more cup of water to the blender and blend briefly.  Add this to the bowl of cashew cream and set aside.  
8.  Next, carefully ladle the soup (all the chunky parts and as much of the liquid as needed to blend) into a blender.  Secure the lid and blend until smooth by slowly moving from low to high speed.  You may need to blend in batches if you have a small appliance.  

9.  Pour the pureed soup back into the pot along with the cashew cream.  Add the reserved potato and stir.  Bring the pot of soup to a boil again and simmer gently until the potatoes are almost ready.  Add the remaining broccoli and simmer until the broccoli turns a dark green color.  

10.  Lastly, add the salt and engivita yeast stirring until they are incorporated.  

Enjoy!  Serve with....

salad and 










fresh bread.

PUMPKIN MAPLE CHIPOTLE SOUP

#Pumpkin #Maple #Chipotle #Soup
Yesterday I baked a couple #sugar_pumpkins.  So far I've made some pumpkin soup and pumpkin chia pudding.  I'm also going to make some vegan pumpkin pie and vegan pumpkin muffins. 

INGREDIENTS:
3 lbs baked pumpkin chopped (I had two 1 1/2 lbs pumpkins)
1-3 T olive oil
1 1/2 bulbs garlic, roasted and chopped finely
3 large tomatoes, roasted (~2 c before roasting)

1 large onion, chopped small
1 T chili powder (I used ancho chili powder)
1 t coriander, ground
10 c fresh water
1 c red lentils, rinsed

1 apple, quartered and stem/core removed
juice of 1 large lime
1-3 T chipotle puree ( I LOVE spicy food so 
I use lots)
1 T  (or more) maple syrup
1-3 t sea salt
1/4 - 1/2 t fresh ground pepper

DIRECTIONS: 
1. Preheat your oven to 350 degree F.  
2.  Break the stem off your pumpkin(s).  Put your pumpkin on a cookie sheet on the middle rack in your oven.  Bake it for 30 minutes or more depending on the size of it.  A sharp knife should easily puncture the pumpkin if it is cooked.  Take it out and place it on a rack to cool.  
3.  Prepare the tomatoes and garlic for roasting.  Wash, core and cut the tomatoes in quarters.  Place the garlic on tinfoil, drizzle with a bit of olive oil and wrap.  Place the tomatoes in a preheated 400 degree F oven for about 30 minutes. 
4.  Fry the onion in a large soup pot on med-hi.  When the onion is soft and translucent add the coriander and chili powder.  Fry for a minute and then add the water and cleaned lentils.  Bring to a boil and then turn down to simmer. 
5.  Peel and remove the seeds and pulp from the pumpkin.  Chop up the pumpkin into bite sized pieces and add it to the pot of soup. 
6.  When the tomatoes and garlic are finished roasting, chop up the tomatoes and peel and chop the garlic.  Add them to the soup along with the apple.  
7.  Let the soup simmer for 20-30 minutes or until the lentils are cooked.    When everything is cooked add the remaining ingredients.  Ladle about half the soup (including 1/2 the apple) into your blender.  Making sure the lid is secure, puree until smooth and then add it back to the soup pot.  Taste and adjust lime, chipotle, S & P to taste.  

Serve with your favourite bread and salad!

      

DILL GREEN CABBAGE SOUP

THIS is our family's favourite soup!  Everyone LOVES it!  
Ingredients: 
1 large red onion, chopped
1 T olive oil
2 large garlic cloves, minced
4-6 potatoes, chopped in large bite-sized pieces
5-6 large carrots, chopped
6 cups water
1 c red lentils, rinsed well until water is clear
2 c diced tomatoes
1 apple, washed, quartered and cored
1 medium sized head green cabbage, chopped
1 c red lentils, rinsed

2 T dried dill (or 1/3 c fresh)

1 can coconut milk

1- 2 T lemon juice 
S & P to taste

Directions: 
1. In a large pot saute 1 red onion in 1T olive oil over medium heat.  
2. When the onion is translucent add the garlic and cook for a minute more.  
3. Add the chopped potatoes and carrots and saute another minute.

  
4. Add the water, lentils, tomatoes and apple and bring to a boil.  
5. Add the chopped green cabbage.  

6. When the soup comes to a boil again turn it down and let it simmer for about 30 minutes or until the lentils are cooked.  
7. Turn the soup down to low and add the coconut milk.  Add more water if desired.  Gently heat for 3-4 minutes and then turn off the soup and add the dill, lime, S & P.  

SOUTH INDIAN TOMATO COCONUT VEGETABLE CURRY

It's been TWO months since I've posted!  I broke bones in my leg and ankle on the August long weekend and life has slowed down a lot!  Ok....I was skim boarding!  

Having to have my leg up makes it difficult to do much!  Now I can stand up for 10-15 minutes at a time without much pain or swelling!  I'm back to cooking, baking, swimming and spinning on an indoor bike trainer!  Yahoo!  

Now that I'm back creating and the weather has cooled down in the Okanagan I'm craving warm foods like Thai and Indian curries, hearty soups, stews and hot desserts (like the plum almond crumble I made yesterday!).  

We still have lots of food in the garden but it will be time to winterize our square foot gardens soon!  Covering our beds with a portable greenhouse allows us to extend our growing season for a couple of months!  

So...the day before yesterday I decided to make a tomato curry because I had quite a few tomatoes to use up.  

INGREDIENTS:
6-8 large tomatoes, chopped
2-3 green chilies, seeds removed and chopped finely
1 tsp salt

1 1/2 c unsweetened organic coconut
2 tsp cumin seeds, dry roasted and ground
4 shallots or 1 large onion
1/2 tsp ground tumeric 
1- 1 1/2 tsp chili powder

3-4 potatoes, peeled and cut into bite-sized pieces

4-6 large carrots, cut into bite-sized pieces

1 c red lentils, rinsed until clean

3 T coconut oil
2 tsp mustard seed 
2 curry leaves

2 limes

DIRECTIONS:
1.  Prepare all your ingredients.  
2.  Put your tomatoes, green chilies and salt in a large pot and bring to a boil over medium heat.  Once boiling, turn down to minimum to simmer.  
3.  Meanwhile, put the next 5 ingredients in a food processor or blender and blend until smooth.  Add them to the pot.  
4.  Add your chopped potatoes and carrots and rinsed lentils and stir.  
5.  While the veggies and lentils are cooking heat up the coconut oil in a small pan.  Add the mustard seed.  When they splutter add the curry leaves and saute for a minute.  Add the mustard mixture to the large pot. 

6.  Just before serving add the juice from one lime.  
7.  Serve the curry over long grain brown rice or brown basmati.  Cut up the other lime into small wedges and serve along side the curry.  

JAPANESE VEGGIE TOFU SOBA BOWL for 4

This is one of our family favourites!  It is easy and delicious!

Ingredients: 

1 lb firm tofu 

4 T tamari soy sauce

1/2-1 T sambal

1 T fresh squeezed lime

1 clove garlic, pressed

1 T fresh finely grated ginger

1 onion, chopped
2 cloves garlic, minced
1 head of broccoli, cut in bite-sized pieces
4 cups kale, chopped
2-4 carrots, julienned

soba noodles for 4
1-2 Nori seaweed sheets, cut in thin strips
4 t raw sesame seeds

Directions:
1.  Cut up the tofu into cubes or small strips.  In a small container with a sealed lid make a marinade with the next 5 ingredients.  Add the tofu, shake the container to cover the tofu and let it sit for at least 1/2 hour.  
2.  While the tofu is marinating prepare the next 5 ingredients. Cut up the nori, put it in a bowl and set it aside.  
3.  When the tofu is ready, heat up a wok or large cast iron pan to medium heat.  Add a small amount of olive oil and when hot add the tofu (without the marinade).  When the tofu is browned remove it from the pan and set it aside.  
4.  Boil a pot of water and cook the soba noodles according to the package directions.  When ready, drain and rinse several times with cold water.  Toss the noodles with the marinade.  
5.  Next, fry the onions in a small amount of oil (or water) and saute them until translucent.  Add the garlic, saute briefly, and then add the broccoli, carrots and kale.  Cook, adding water as necessary and stirring constantly just until the broccoli has changed colour.   
6.  To serve put 1/4 of the noodles in the bottom of each large bowl.  Add vegetables and tofu.  Top each serving with a sprinkle of nori and 1 t raw sesame seeds. 

EASY VEGAN FAJITAS for 4

It is ZUCCHINI time!  This recipe is perfect for a last minute summer dinner.  

Ingredients:  
1/2 red onion, chopped
2 garlic cloves, minced
2-4 sweet red and yellow peppers,  cut in bite-sized pieces
2 large tomatoes, cut in large cubes
1 medium zucchini, cut in 2 cm chunks

1 T flour (any kind)
1-3 t chili powder
1/2 t paprika
1/2 t cumin
1/2 water 

454 g firm organic tofu
3 T tamari sauce
1 garlic clove, minced
1 T fresh squeezed lemon juice

Whole wheat tortillas
Salsa
Guacamole

Directions: 
1.  Cut the tofu into bite sized pieces and put in a tupperware container with a lid.  Add the tamari, garlic and lemon juice and set aside for an hour or more.  
2.  While the tofu is marinating prepare all the vegetables.  In a large cast iron pan fry the onion in 1-2 T olive oil (or water).  When the onions are softened add the garlic and tofu and cook until starting to brown.  Add the peppers, tomatoes and zucchini and fry briefly.  Put the flour, water and spices in a jar and shake until mixed.  Pour into the stirfry and mix until the sauce starts to thicken.  
3.  Serve the stirfry in a fresh whole wheat tortilla with fresh lettuce, salsa and guacamole. 

QUINOA VEGGIE BURGERS (gluten-free)

Ingredients A: 
1 c quinoa, rinsed*
1/2 c long grain brown rice 
1 c chopped red onions
3 cloves garlic, finely chopped
2 T ground cumin
1 T ground coriander
1 t sea salt
1/4 t fresh ground pepper
3 c water

Ingredients B: 
2 c carrots, shredded 
1 c broccoli stem, peeled and shredded 
1 c dark green leafy greens (eg. kale, spinach, beet greens) chopped finely
2 T ground flax seeds (flax meal)

1/4- 1/2 c chickpea flour

Directions: 
Put the ingredients in list A in a rice cooker and turn on!  Meanwhile, prepare the ingredients in list B (except the flour), put them in a large bowl and mix together.  

When Ingredients A are cooked add them to the bowl of shredded veggies and mix well.  Add 1/4 cup chickpea flour and stir.  Cover and put the mixture in the fridge for 1/2 hour.   

Form balls that are about 6 cm in diameter.  If the ingredients are not forming a ball add some more flour.  Flatten the balls to about 1 cm thick patties.  

Heat a cast iron pan over medium low heat.  Add a small amount of coconut oil.  When hot fry the patties turning when brown.  Serve with tomatoes, mushrooms, pepperocini, hummus and buns for burgers or tortillas for wraps.  

*http://www.3fatchicks.com/5-health-benefits-of-quinoa/

VIETNAMESE SALAD ROLLS

These are a favourite "fast food" around our house.  They are easy, healthy and delicious!  

Ingredients: 
Rice paper
Brown rice vermicelli 
lettuce, kale, spinach and/or sprouts
whole green onions
avocado, sliced thinly
mango, sliced thinly
cucumber, sliced thinly
carrots, grated or julienned 
cilantro, chopped
firm tofu, marinated and sliced 
white or black sesame seeds
dressing (miso salad dressing or 
spicy peanut sauce)

Directions:  
1.  If using, marinate the tofu.
2.  Wash and prepare all your vegetables/fruit.  
3.  Put about 5-10 cm warm water in the bottom of a bowl or pan. Dip one rice paper into the bowl for about 5 seconds.  Turn it over and soak for 5 more seconds.  Place the paper on your work surface.  It will get softer.  
4.  Place your noodles and other filling ingredients on the third of the rice paper nearest you.  Make a pile about 3-4 cm high and wide.  Leave space on the edges to fold the paper in.  
5.  Carefully fold in one or two edges.  Roll the paper nearest you over the filling ingredients and continue rolling pressing gently as you roll.  

6. Serve with miso salad dressing or spicy Asian nut sauce (see other blog posts!). 

FUSION VEGGIE WRAPS

Wraps are one of the healthiest and easiest meals to make!  You can put almost anything into them, wrap them up and then serve them with a huge salad!  

Ingredients: 

whole grain tortillas

nori sheets

short grain brown rice

Fillings - your choice of veggies (sliced cucumbers, avocados, lettuce, spinach, kale, sprouts, grated or julienned carrots, finely sliced sweet peppers etc.), fruit (mango slices, pineapple slices etc.), sesame seeds, 

Sauces - wasabi, chili etc.

Directions: 

Put a piece of nori on top of your tortilla.  Add a strip of rice about a 1/3 of the way across.  Place your veggies, fruits, sauces and sesame seeds on top of the rice.  Gently fold one end of the tortilla in (perpendicular to the rice and fillings).  Roll the tortilla starting from the side closest to the fillings holding the folded end in place.

  

VEGGIE BLACK BEAN CHIPOTLE BURGERS

Ingredients:
2 c cooked black beans
1 c cooked short grain brown rice
1 onion, chopped small
3 large garlic cloves, minced
1 tsp chili powder
2 tsp cumin seeds
1/2 -1 tsp sea salt
1/4 c hemp seeds
1/4 c oat flakes
1/4 c flax meal
1/2 c coarsely ground oats
2 T almond butter or ground almonds
1 c finely shredded carrot
1-3 tsp chipotle puree

Directions: 
Dry roast cumin seeds.  Coarsely grind the oats in the blender.  Put all the ingredients together in a large bowl.  Mix well using a potato masher to help blend it a bit.  Cover the mixture and put in the fridge for at least an hour.  Form patties.  If the mixture is too dry add a bit of water (1 T at a time).  Fry on medium-low heat turning when brown.  
Serve with a roasted or barbecued portobello mushroom and miso gravy.