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Showing posts with label Vegan. Show all posts
Showing posts with label Vegan. Show all posts

Saturday, October 4, 2014

Vegan Spinach and Pea Soup

For day 4 of Soup Month 2014 we made a delicious Vegan Spinach and Pea Soup that is packed with nutrient-dense vegetables.  A combination of leeks, onions, carrots and celery provided a healthy base for this soup, and the addition of spinach and peas turn this soup to a beautiful, and healthy, shade of green.


If you're trying to increase the amount of vegetables in your diet or maybe you're following a more "clean-eating" type of regimen, this is a great soup recipe to have on hand.  All of the ingredients are easy to find at your local market and the preparation time is just about 30 minutes.

Although this is a vegan soup, it's easy to transform the soup into something a little more hearty for the meat eaters in your family.  Adding a dollop of sour cream or even a sprinkle of chopped, cooked bacon or ham would be a great way to keep the non-vegans happy, too.  Enjoy!!

1-1/2 TB  Olive Oil
1 large  Leek, white part only, washed and sliced
1 medium  Yellow Onion, sliced
3 medium  Carrots, peeled and sliced
1 stalk  Celery, chopped
1 tsp  Salt
1/4 tsp  White Pepper
1/2 cup  Water
4 cups  Vegetable Broth
1 cup  Frozen Peas
1 7-oz bag  Baby Spinach, stems removed
Garnishes:  Croutons, Sour Cream, Cooked Bacon or Cooked Ham, optional

Heat the olive oil in a medium soup pot over medium-high heat.  Add the leek, onion, carrots, celery, salt and white pepper.  Saute for 3 minutes, then add the water to the pot.

When the water begins to boil add the vegetable broth and bring to a boil again.  Reduce heat to medium-low, cover and simmer for 20 minutes or until the vegetables are very tender.

Add the peas and spinach to the pot and stir until the spinach is wilted.  Remove the the pot from the  heat and use an immersion blender to puree the soup until smooth. (A stand blender can also be used.  Puree the soup in 2 batches, if needed.)  Taste test and adjust the salt and pepper, if needed.

Add garnishes of croutons, sour cream, bacon or ham, if desired.

Wednesday, October 5, 2011

Cashew Chili

Day #5 of Soup Month brings us an ultra-healthy chili with...No Meat!  I know, that will scare some people but give this chili a try and you will be pleasantly surprised how delicious a vegetarian-style meal can be.



This lean vegan chili is low in fat and calories and high in fiber and flavor.  Since this recipe makes a pretty large batch, make this on Sunday night and you will have several days of yummy, healthy and ready-to-eat chili fur lunch or dinner.  Better yet, share a bowl with a friend, co-worker or family member. They will be asking for more!  Enjoy!

16 oz Dried Small Red Beans (or use Red Kidney Beans)
5 cups Water
3 Bay Leaves
4 TB Olive Oil, divided
2 Medium Onions, 1/2-inch dice
4-6 cloves Garlic, chopped
2 Medium Green Peppers, 1/2-inch dice
2 cups Celery, 1/2-inch dice
2 TB Ground Cumin Seed
1 TB Ground Coriander
1 tsp Crushed Red Pepper
1 tsp Dried Basil
1 tsp Dried Oregano
1 tsp Salt
1/2 tsp Black Pepper
3 cans (14.5 oz each) Diced Tomatoes
1-1/2 cup (1/4 lb) Roasted Unsalted Cashews
1 TB Red Wine Vinegar

Sort and soak beans: Sort beans and discard warped/discolored beans. Place beans in a large stockpot and cover with water, allowing an extra 2 inches of water above beans. Soak 4-6 hours or overnight.

When ready to cook: Drain beans and discard soaking water. Add beans and 5 cups fresh water to a medium stockpot. Heat on high 10 min, uncovered, until boiling. Skim as much foam as possible from surface. Add bay leaves; reduce heat to medium-low. Cover, tilted to vent steam. Cook 1 hour; and do not stir.

Heat 3 TB olive oil, onions, and garlic in large stockpot on medium-high for 2 min. Add peppers and celery; cook, stirring occasionally, about 8 min, until vegetables are tender.

Add remaining 1 TB oil, cumin, coriander, red pepper, basil, oregano, salt and pepper. Cook about 1 min, stirring. Add tomatoes; reduce heat to medium. Simmer 10 min, stirring occasionally. Remove from heat; set aside.

Check beans for tenderness; they should be completely tender (if not tender, cover completely; cook additional 15 min or as needed). Most of the water will be absorbed at this point. Remove and discard bay leaves. 

Add beans to stockpot with veggie/tomato mixture; stir. Return to medium heat, add cashews and red wine vinegar and simmer. Cover, tilted to vent steam. Cook 15 min, stirring occasionally.

Makes about 14 1-cup servings.