Showing posts with label soup. Show all posts
Showing posts with label soup. Show all posts
Tuesday, April 28, 2020
A NATURALLY VEGAN RECIPE-- SIMPLE BUT DELICIOUSLY SPICY CHICKPEA & TOMATO SOUP/STEW
Yesterday I needed to make a quick soup for lunch, but couldn't decide on any of my own recipes. Flipping through various cookbooks for ideas, I ran across a recipe in Deborah Madison's tome, "Vegetarian Cooking for Everyone", for a Tunisian chickpea soup called "Leblebi". It sounded simple, tasty and nourishing, with ingredients that I had in the house.
Of course, I couldn't resist checking out a few other cookbooks, and found that there are various versions of this dish across the Middle East, some of which are more like a stew. So I wrote down the basic ingredients and the spices and herbs that appealed to me.
BTW-- if you don't have any of the Harissa I call for (it's a very hot North African red pepper paste-- see picture below for the brand I see most often where I live and which I use) there are many homemade recipes and commercial brands available online. And here is a link to an article about possible substitutes.
So, without further ado, here is my version of the Turkish version (called Zetinyagli Nohut Yemegi) of this deliciously simple spicy chickpea and tomato stew or soup. I can't think of a more satisfying meal (and my husband loved it, too)!
BRYANNA'S VERSION OF SPICY TURKISH CHICKPEA & TOMATO SOUP OR STEW (Zetinyagli Nohut Yemegi)
Serves 4 to 6, depending on appetites
STEP #1:
2 cups dried chickpeas (garbanzo beans)-- I don't soak them.
6 cups light vegetarian broth
2 cups dried chickpeas (garbanzo beans)-- I don't soak them.
6 cups light vegetarian broth
1 small onion, peeled and left whole
1/2 tsp. salt
Place all of the ingredients in the insert of your Instant Pot, lock the lid and push the steam release handle toward the back, into "sealing" position. Set on "Manual" for 30 minutes. When the float valve sinks down all the way, open the pot, carefully remove the onion and discard it.
(If you use a stovetop pressure cooker, follow the directions for your pot and cook for 30 minutes. Then let the pressure come down. If you cook them in a pot on the stove, bring to a boil, turn down to a simmer, remove any foam, and simmer for about 1 1/2 hours. )
(If you use a stovetop pressure cooker, follow the directions for your pot and cook for 30 minutes. Then let the pressure come down. If you cook them in a pot on the stove, bring to a boil, turn down to a simmer, remove any foam, and simmer for about 1 1/2 hours. )
STEP#2:
1 T. olive oil
1 T. olive oil
4 fair-sized cloves of garlic, minced
1 medium onion, chopped
2 bay leaves
1 tsp. ground cumin
(It's best if you can grind cumin seed in a little electric spice mill just before using)
1/2 cup to 1 cup fresh or canned diced or crushed tomatoes
1-2 T. harissa (see above for info and subs, if necessary)-- according to your tolerance for hot stuff!
In a small skillet over medium-high heat, saute the garlic and onion until they begin to turn golden. Add the bay leaves and cumin, and then the tomatoes. Stir-cook for a couple of minutes, then add cooked chickpeas and broth. Simmer for 30 minutes.
STEP#3:
Taste for seasoning, adding salt if needed, and more harissa (or sub), if you like. If it's too "stew-like" for you, add another cup or so of vegetarian broth.
Other additions, according to your taste:
lemon or lime juice
chopped parsley
chili flakes
chopped green onions or chives
To serve with this dish:
Pita or other flatbread (toasted or not)
or
your favorite crusty bread, in chunks
your favorite crusty bread, in chunks
ENJOY!
Saturday, August 17, 2019
MY "SAUCY NEATBALLS" RECIPE: EASY, VERSATILE, INEXPENSIVE
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| Neatballs in sour cherry sauce |
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| Neatball Pho containing baked and cooled Neatballs that have been browned and simmered in the Pho broth. |
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| Neatballs coated with a curry sauce |
This is a vegan "meatball" recipe that I developed over 10 years ago (yikes!) and meant many times to share on this blog, but, somehow, never got around to! The recipe was originally supposed to be included in one of my books, but that never happened.
I love "meatballs", not only because they taste good and are so versatile, but also because so many cuisines boast at least one, and often dozens, of delicious recipes featuring them. Real comfort food, the world over!
You can make several times the recipe at one time and freeze them for future meals. One time I was very ambitious and made 150 Neatballs in one morning! Here are some photos:
Printable Recipe
BRYANNA'S BASIC SAUCY NEATBALLS
Servings:
5
Yield: 25 neatballs
These Neatballs, when removed from the oven, resemble rather
dry, round cookies. However, when they are simmered in broth, or in a sauce of
your choice,
they plump up and have a texture almost alarmingly meatlike!
You can
add whatever appropriate spices and herbs that would go with the
final dish you are making, or just make the basic
version. The recipe can be doubled, tripled,
quadrupled, etc.,
if you would like to freeze some for a later date. Serve with pasta, rice,
bulgur, quinoa, etc., or bread.
Dry
Mix:
1
1/2 cups textured soy protein granules (TVP)
3/4
cup pure gluten powder (vital wheat gluten)
1/2
cup fresh breadcrumbs (not dried), packed down
1
1/2 tsp garlic granules
1
1/2 tsp onion powder
freshly-ground
black pepper to taste
herbs
and spices, to your taste
Wet
Mix:
1
1/4 cups plus 3 T. cold water
3
Tbs soy sauce or tamari
1
1/2 Tbs ketchup
1/2
T. vegan gravy browner, such as Kitchen Bouquet (for color)
Flour
for coating
Cooking
spray or oil in a pump-sprayer
Optionals:
For
ethnic recipes, you can add some
chopped vegetables (well-drained or squeezed, if very wet), grated
ginger, fresh garlic, vegan
parmesan, chopped green onion,
etc…..
Instructions:
Mix
together the Dry Mix ingredients in a medium bowl. Whisk the Wet Mix
ingredients together and pour into the Dry Mix, adding whatever
optionals you like. Cover and let the mixture set for at least one
hour. If made ahead, the mixture can be refrigerated for several
hours or days before cooking.
Preheat
the oven to 400° F.
Roll
the mixture into 25 equal-sized balls, squeezing firmly. As you can see in the photo below, you can also shape the Neatball mixture into oval "kofta" shapes for Middle Eastern recipes. Dredge in
flour to coat all over.
Place the balls on an oiled cookie sheet and
spray with cooking spray or oil from a pump-sprayer.
Bake 20 minutes-- smaller neatballs may need only 15 minutes
cooking time.
The "Neatballs" will look quite dry, as I mentioned, but this is their advantage-- when cooked in a sauce, they become plump and tender, but don't fall apart. Cool thoroughly. They can be frozen at this point and then cooked in a sauce or soup at a later time, if you wish.
To
cook the dry, baked Neatballs in a sauce:
Drop
them into a pot containing about 5 cups of your preferred sauce (commercial or
homemade-- homemade should be fully-cooked), mixed with 2 cups of
water and brought to a simmer. If necessary, add a little more liquid to the sauce, in the form of wine, broth or juice. Simmer them for at least 20 minutes, during which time the Neatballs will "plump up".
OR, if you are planning to use them later in recipes coated in a sauce, or to use them in a soup, cook them in a pot containing simmering vegan broth of your choice to cover.
OR, if you are planning to use them later in recipes coated in a sauce, or to use them in a soup, cook them in a pot containing simmering vegan broth of your choice to cover.
If they have been simmered in broth for future recipes, remove the Neatballs from the pot with a strainer spoon, rinse them off gently, and let them cool thoroughly. They can then be frozen. Otherwise, add them directly to a soup, or browned in a bit of oil and coated with a sauce of your choice, such as a curry sauce.
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| Baked, simmered (in broth) and cooled Neatballs that have been browned. |
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| My Version of Italian "Wedding Soup" ("Minestra Maritata" or "Zuppa Maritata"), containing baked and cooled Neatballs that have been browned before simmering in the soup.
Try this delicious Vietnamese Pho recipe, using Neatballs instead of the vegan "steak":
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Nutrition
Facts (calculated
using low sodium soy sauce and ketchup)
Nutrition
(per serving; 5 Neatballs):
195.6 calories; 3% calories from fat; 0.8g total fat; 0.0mg cholesterol; 404.9mg sodium; 86.3mg potassium; 19.7g carbohydrates; 0.7g fiber; 1.9g sugar; 27.4g protein.
195.6 calories; 3% calories from fat; 0.8g total fat; 0.0mg cholesterol; 404.9mg sodium; 86.3mg potassium; 19.7g carbohydrates; 0.7g fiber; 1.9g sugar; 27.4g protein.
Enjoy!
Sunday, October 28, 2018
QUICK & EASY AUTUMNAL BEAN, GREENS AND CARROT SOUP WITH VEGAN SAUSAGE
QUICKIE POST, once again:
I don't know why I haven't posted this recipe before now-- it's one of our perennial favorite soup recipes. It's not only nutritious and quick and easy to make-- it's adaptable as far as some of the ingredients go, hearty, filling and tasty, and can feed you well for a few days, or feed a small crowd! We love it with vegan apple/sage sausages, but Italian-style are good, too. When I made this the other day, I had no vegan sausages (and I live on an island), so I sliced up a couple of my homemade vegan cutlets and added that instead. It worked out well, although I think I prefer the sausage.
About those "white beans"-- I really like Great Northern beans, but you can use small white beans, navy beans (also known as "pea beans"), cannellini beans, or white kidney beans.
I hope you enjoy this soup as much as we do!
BRYANNA’S QUICK & EASY AUTUMNAL BEAN, GREENS AND CARROT SOUP WITH VEGAN SAUSAGE
Serves 8 to 10
2 cups diced carrots
2 medium onions, chopped
4 cloves garlic, crushed or chopped
3 apple/sage OR Italian vegan sausages (such as Field Roast or Tofurky), sliced
(NOTE: If you have no vegan sausage, you can substitute sliced seitan cutlets [as in the photos], or reconstituted Butler Foods’ Soy Curls, or other vegan product that you like.)
8 cups flavorful vegan “chiken-y” broth
3/4 tsp. EACH dried oregano, thyme and basil
3 cups cooked, drained white beans [see above] (OR two 15 oz. cans of white beans, rinsed and drained)
10-12 ounces roughly-chopped fresh greens of your choice, such as chard, kale, or baby spinach leaves
(NOTE: If you have no fresh greens, use a 10 oz. package of frozen chopped spinach or other greens, thawed and squeezed as dry as possible.)
Salt & pepper to taste
In a large, heavy pot sauté the carrots, onion and garlic in a little oil of choice (dark sesame oil is nice and flavorful) over medium heat until they have softened, adding a squirt of water if needed to keep things moving. Add the garlic and vegan sausage slices and brown a bit.
(NOTE: If you’re pressed for time, dump the carrots and onion into a microwave-safe casserole with a cover [Pyrex is good] and microwave this for about 6-8 minutes, until the onion and carrots are softened. Then dump it all into your hot, oiled pan with the garlic and sausage slices and stir over medium-high heat until you get the onions ans sausage a bit browned.)
Add the broth, herbs, white beans and greens to the pot, bring to a boil, then turn the heat down to a simmer. Cover and cook for about 5 minutes. Taste for salt and pepper.
OPTIONAL ADDITIONAL STEP: If you want a “creamier” soup, take out 3 or 4 cups of the soup (minus the sausage slices) and process it until smooth in a large Pyrex batter bowl with a hand/immersion blender, then add this mixture back to the soup pot and mix well.
Nutrition Facts for one serving:
Calories 314.68, Calories From Fat 51.95, Total Fat 5.95g, Saturated Fat 1.25g, Cholesterol 2.46mg, Sodium 1812.07mg, Potassium 1071.18mg, Carbohydrates 52.06g,Dietary Fiber 9.60g, Sugar 3.41g, Sugar Alcohols 0.00g, Net Carbohydrates 42.46g, Protein 15.53g
Enjoy!
Sunday, January 1, 2017
SMOKY VEGAN SAUSAGE AND POTATO CHOWDER
I don't know about you, but, after all the feasting and festivities, we feel like eating pretty simple food. But, given the cold Northern wind blowing here today over the water, it's got to be solid winter food-- solid, but not stodgy. Tonight, of course, we're having my vegan version of Hoppin' John, a New Year's tradition with Southern roots (I do have ancestors who hailed from Virginia). The beans (or black-eyed peas, in this case) are for luck, along with some cooked greens for money, and some corn bread or brown rice (I haven't decided yet).
But, after that, we often have winter soup meals. (I love making soups, in case you hadn't noticed!) So here is a soup that I developed some years ago, but have not ever posted on this blog. It's a creamy chowder-- so warming and satisfing-- but with a few twists. I hope you enjoy it!
BRYANNA'S SMOKY VEGAN SAUSAGE AND POTATO CHOWDER
Serves 6
Can you ever have enough good soup recipes? Not in my book! This recipe uses a bit of smoked salt for extra flavor.
4 cups vegetarian bouillon (I prefer Better-Than-Bouillon No-Chicken Vegetarian OR Better-Than-Bouillon Vegetable broth pastes-- use a little more salt with the vegetable base)
1/2 lb sweet potato, peeled and diced
1/2 lb Yukon Gold potatoes, diced
1/2 cup chopped green onions
1/2 cup diced red bell pepper
1/2 cup diced celery
1 bay leaf
1 tsp smoked salt (or sea salt with a few shakes of liquid smoke)
2 cups frozen corn kernels
2 vegan "Smoked Apple Sausages", sliced (Field Roast or Tofurky brands)
1 1/2 cups non-dairy milk of choice
1/2 cup medium-firm tofu OR firm to extra-firm SILKEN tofu
2 Tbs potato starch
freshly-ground black pepper to taste
Optional:
smoked paprika (pimenton) for garnish
Mix together the broth, sweet potatoes, potatoes, green onions, red pepper, celery, bay leaf, and smoked salt in a medium soup pot. Bring to a boil, then reduce heat to a simmer and cook, covered, until the potatoes are just tender. Add the corn kernels and the sliced sausage and heat through.
In a blender, combine the milk and tofu with the potato starch until smooth. Pour, stirring, into the hot soup. Stir until it thickens (potato starch thickens when mixed with hot liquid-- it doesn't actually have to cook). Add pepper to taste and taste for salt.
Serve hot, sprinkled with the optional smoked pimenton, if you like.
Nutrition Facts
Nutrition (per serving): 248.2 calories; 20% calories from fat; 5.8g total fat; 0.0mg cholesterol; 586.5mg sodium; 558.1mg potassium; 36.2g carbohydrates; 6.9g fiber; 8.2g sugar; 15.8g protein; 4.6 points.
I wish you all a Happy New Year!
Monday, October 3, 2016
AUTUMNAL LEEK, CELERY AND WHITE BEAN SOUP
A couple of days ago, our neighbor and friend, Noni, gifted us with with some fresh leeks and celery from her garden. I love leeks and use celery regualrly, but I was astonished at the dark green color and intense flavor of this homegrown celery. And so many leaves, which are so full of flavor.
(TIP: If you only have access to storebought celery, choose the greenest you can find and use all of the celery tops and leaves, and the inner stalks with leaves, augmenting with chopped stalks if necessary.)
I immediately decided that we would have a leek and celery soup with white beans for dinner. I would also use much more celery than I usually do. The soup is simple and fairly quick to make, and makes a satisfying, warming autumn meal. I hope you enjoy it.
Printable Recipe
BRYANNA'S AUTUMNAL LEEK, CELERY AND WHITE BEAN SOUP
Servings: 6
2-3 Tbsp olive oil
2 cups thinly-sliced white and light green parts of cleaned and trimmed fresh leeks
4 cups thinly-sliced fresh celery leaves and upper and inner stalks with leaves
4 1/2 to 5 cups thinly sliced cleaned and trimmed leek greens
6 cups rich vegan broth (I like Better than Bouillon No-Chicken Vegan Broth Paste)
4 cups (or 2/ 19 oz. [540 m cooked white kidney beans, or cannellini beans or Great Northern beans, rinsed and drained
1 bay leaf
1 tsp dried thyme leaves
1 Tbsp vegan basil pesto
salt and freshly ground black pepper to taste
Garnishes:
smoked hot paprika
extra-virgin olive oil or dark sesame oil
Heat the oil in a soup pot over high heat. Add the white and light green leek parts and stir witgh a wooden spoon until wilted. Add the celery and stir til wilted. Now add the green leek parts and stir again until wilted. Add a sprinkle of salt. Turn the heat down to Medium, cover and cook about 10 more minutes, stirring every few minutes and turning the heat down if it starts to stick.
Add the broth, beans, bay leaf, and thyme. Stir and bring to a simmer over high heat. Turn down to a low simmer, cover and cook about 20 minutes. Stir in the pesto and taste for seasoning.
Ladle into soup bowls, drizzling each with a teaspoon of extra-virgin olive oil, or dark Asian sesame oil. Sprinkle with smoked hot paprika and serve immediately.
Nutrition Facts
Nutrition (per serving): 279 calories, 47 calories from fat, 5.4g total fat, 0mg cholesterol, 795mg sodium, 1059.5mg potassium, 47.3g carbohydrates, 10.7g fiber, 6.7g sugar, 14.8g protein, 8.2 points.
Enjoy!
Thursday, March 31, 2016
NEW YUMMY SOUP FOR A COLD SUFFERER (or any old time)
I am suffering from a bad cold today. This my third day, but the worst one. I'm hoping that it will improve rapidly from here.
I wasn't very hungry at all and skipped breakfast today, but I thought that I should make some sort of light, but nourishing soup for lunch-- full of garlic and ginger in a tasty broth. I used what I had in the house, and this is what I came up with-- very delicious, and, importantly, very fast and easy to make, even when not at your best.
I hope you enjoy it-- even if you don't have a cold.
Printable copy
BRYANNA'S NEW YUMMY SOUP FOR A COLD (or any old time)
Servings: 6
9 cups very tasty vegan "chicken-y" broth (I use "Better Than Bouillion No-Chicken Vegan Soup Base")
1 cup water
1 cup broken up dry Soy Curls
(OR use 1 1/2-2 cups thin commercial vegan "chicken-y" strips, or strips of "Chicken-y" seitan, or thin strips of extra-firm tofu)
4 oz. buckwheat soba noodles, broken in half (or other thin noodles of choice)
6 oz. kale leaves (stripped off stems), thinly sliced (other greens could be used instead)
4 Tbs grated fresh ginger
3 large cloves garlic, crushed
1 tsp Sriracha hot sauce
Optional: up to 1 Tbs soy sauce/tamari
Garnishes:
dark sesame oil
Sriracha
chopped green onions
In a large pot, bring the broth and water to a boil. Add the remaining ingredients (except for the Garnishes). Bring to a boil and then turn down and simmer for 5 minutes.
Taste the soup-- if it's not too salty, add up to 1 Tbs tamari/soy sauce, if desired.
Serve each bowl with a drizzle of dark sesame oil, a sprinkle of green onions and more Sriracha on the side.
Nutrition Facts
Nutrition (per serving): 124 calories, 16 calories from fat, 1.9g total fat, 0mg cholesterol, 831.6mg sodium, 198.4mg potassium, 21.4g carbohydrates, 1.7g fiber, less than 1g sugar, 8.7g protein, 3.6 points.
Enjoy (and, if you're under-the weather like I am, get well soon)!
Sunday, March 20, 2016
A QUICK, SPICY FULL-MEAL BLACK BEAN AND SWEET POTATO SOUP
You might have noticed that I haven't been posting much for the last few months. Since I retired from the library where I worked for 36 years, I have been slowly trying to weed out my belongings and re-organize the storage in our small house-- particularly in my office, closets and the kitchen. So, that has kept me busy. But, aside from that, my husband and I are striving to eat less and to eat more simply-- not just because of reduced income, but also because we are getting older and need to keep an eye on our health. We are both well and active, but need to lose some weight.
Consequently, we eat homemade soup almost every day for lunch (sometimes we switch it up and have soup for dinner and a more substantial meal at lunchtime). We also eat bean dishes frequently. The following recipe is a variation on one that I wrote for the 1st (2008) issue of Dr. Neal Bernard's Program for Reversing Diabetes (I developed almost all of the recipes in that book.-- all virtually fat-free, low in sodium, high-fiber, vegan.) It has remained a favorite over the years and is so easy to make. (I cook my own beans of various kinds and freeze them in 2-cup quantities.) I hope you'll enjoy it as much as we do.
Printable Recipe
BRYANNA'S QUICK, SPICY FULL-MEAL BLACK BEAN & SWEET POTATO SOUP (Very low in fat)
Servings: 6
The combination of black beans and sweet potatoes is always enticing, but especially so in this soup with Caribbean flavors.
4 cups cooked or canned (2/ 19 ounce cans) black beans, rinsed and drained
4 cup tasty vegetarian broth
4 tsp tomato paste
3/4 tablespoon red wine vinegar
1 tablespoon soy sauce/tamari
1 teaspoon salt
3/4 teaspoon garlic granules
3/4 teaspoon dried thyme
3/8 teaspoon ground allspice
1 bay leaf
1 Chipotle vegan sausage, crumbled (or use a large vegan Italian sausage and add some Sriracha or other hot sauce to taste)-- I prefer Field Roast
4-6 green onions, chopped
1 lb sweet potato, peeled and diced
Mix together the beans, broth, tomato paste, vinegar, soy sauce, salt, garlic granules, allspice, and thyme in a blender or food processor. Puree briefly. (You can also do this inside the soup pot with a hand immersion blender.) Pour into a medium-sized pot.
Add the bay leaf, crumbled vegan sausage, green onions, and sweet potato. Bring to a boil, stirring now and then. Reduce the heat, cover, and simmer for 30 minutes. (Or you could cook this in a pressure cooker or Instant Pot for about 7 minutes, and use natural pressure release for at least 10 minutes.) Serve hot.
NOTE: for the garnish shown in the photos, have some cooked brown rice ready and kept warm -- short grain is great for this because it is stickier than long grain. When you have the soup served out in wide bowls or soup plates, pack a 1/2-cup measuring cup (rinsed with water before using) with the rice, pressing down so that it is compact. Overturn the measuring cup over the soup, tapping the bottom of the cup to dislodge the packed rice intact. (You may need to use a knife to help dislodge it from the cup, but I've never had a mishap with this. This time I used a straight-sided measuring cup, but a slope-sided cup makes a pretty mound and the rice may be easier to dislodge from it.) Repeat for all the servings.
Nutrition Facts
Nutrition (per serving): 261 calories, 28 calories from fat, 3.1g total fat, 0mg cholesterol, 1161.5mg sodium, 677.7mg potassium, 45.2g carbohydrates, 13.3g fiber, 5.6g sugar, 16.1g protein, 7.6 points.
Enjoy!
Sunday, November 15, 2015
LUSCIOUS 6-INGREDIENT LEEK & MUSHROOM SOUP
I'm sorry for not posting for so long... I've been fighting a bad cold and thanks heavens it's almost gone, because now I'm getting ready for some very welcome house guests!.
I haven't been that interested in cooking while I've been sick, but soup is always good, especially when the weather is dreary. The day before yesterday I was trying to think of a simple soup to make, perusing the contents of my refrigerator for ideas, when I spied a rather large leek that needed to be used, and a bag of cremini mushrooms that were starting to get a bit sad looking, but still usable. I like both leeks and mushrooms very much, so I thought I would combine them.
I wanted to keep it simple and have a slightly "chunky" soup with some creaminess without making an actually creamed (puréed) soup. I wanted to add a bit of white bean flour to add a little nutrition as well as to thicken the broth. (Two earlier posts about using white bean flour: here and here.)
This is what I came up with and the results were pretty amazing-- this soup is an explosion of flavor, despite the few ingredients, quick cooking, and ease of preparation.
Printable Recipe
BRYANNA'S LUSCIOUS 6-INGREDIENT LEEK & MUSHROOM SOUP
Servings: 4
1 large leek, white and green part, cleaned
14 ounces cremini mushrooms
2 Tbs vegan butter (or olive oil) (here's my homemade palm oil-free vegan "Buttah")
1/4 cup white vermouth (or dry white wine)
4 cups rich-tasting "chickeny" vegan broth (I like Better Than Bouillon No-Chicken Vegan Broth Paste)
1/4 cup white bean flour
Optional Garnish:
Non-dairy yogurt, whisked
smoked paprika
parsley
Cut the leek across in half, then slice the halves lengthwise in half and then in half again. Thinly slice the lengths of leek across into little slices. Set aside.
Clean and thinly slice the mushrooms and set aside.
Melt the vegan butter in a heavy pot over medium-high heat. Add the leeks and sauté for about 5 minutes.
Add the mushroom slices and sauté with the leeks for about 5 minutes more.
Add the vermouth and boil for 1 minute. Add the broth and simmer for 15 minutes.
Ladle about 2 cups of the soup (broth and solids) into a blender and add the white bean flour. With the middle cap removed from the blender lid (to prevent the steam from making the hot mixture explode all over the place!), place the lid in place on the blender container and cover the hole loosely with a folded tea towel. Blend until smooth.
Scrape the blended mixture back into the soup and simmer for 5 minutes more.
Serve the soup plain, or drizzle it with a bit of non-dairy yogurt (whisked to make it pourable) and sprinkle with a bit of smoked paprika.
Nutrition Facts
Nutrition (per serving): 133 calories, 61 calories from fat, 6.9g total fat, 0mg cholesterol, 701.3mg sodium, 496.5mg potassium, 13.3g carbohydrates, 3g fiber, 4.1g sugar, 5.6g protein.
Enjoy!
Monday, October 19, 2015
LAURA THEODORE'S BUTTERNUT SQUASH SOUP WITH QUICK CASHEW “CREAM”
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| My results for Butternut Squash Soup with Quick Cashew “Cream” |
And that is the theme of her latest cookbook "Laura Theodore's Vegan-ease", which I've had the pleasure of reviewing. Yes, it it is full of gorgeous photos, but I was impressed by much more than that: 1.) The practical advice and tips about menu planning, holiday menus, tips and recipes, shopping, ingredients, kitchen tools, no-oil cooking, eco-cleaning your kitchen, and basic vegan nutrition; 2.) The concept of the "Ease-Factor" rating for each recipe; 3.) The fact that, though she has soy-free options, she's not afraid to use tofu! 4.) The book is not fat-free, but she's very moderate with fats (and there's a no-oil Crispy Steak Fries recipe!); 5.) The use of whole foods throughout the book; 6.) The dessert recipes are inspiring, but easy on sugar of all kinds; and 7.) Last but not least, colorful, flavorful, interesting dishes made with real foods!
I've got quite a few recipes marked in this book to try soon (Deep Dark Chocolate Truffle Pudding, for one!), but, this being squash season and a bountiful squash year where I live, I chose to try this delectably smooth butternut squash soup for this review. It was a cinch to make, lovely to look at, full of rich flavor and very satisfying.
Bon Appétit!
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| A photo of this soup from the book Laura Theodore's Vegan-Ease |
Makes 4 to 6 servings / Ease Factor 2
This simple-to-prepare potage is rich in taste and creamy in texture, without the use of dairy. A quick cashew “cream” (no pre-soaking of the cashews required) adds a touch of elegance, and the coconut milk beverage adds richness and depth to this impressive soup.
Recipe from Laura Theodore's Vegan-Ease: An Easy Guide to Enjoying a Plant-Based Diet © Laura Theodore (Jazzy Vegetarian, LLC 2015), reprinted by permission.
5½ cups cubed butternut squash, (about 1 medium squash, peeled, seeded and cut in 1½-inch pieces)
1 tablespoon extra-virgin olive oil
1 tablespoon Italian seasoning blend (I didn't have any, so I used a blend of dried basil, oregano, thyme and rosemary, ground in a spice grinder- BCG)
¼ teaspoon sea salt (Laura recommends that you use salt according to your taste-BCG)
2⁄3 cup raw cashews (I soaked mine in boiling water for 10 minutes before blending-BCG)
2½ cups filtered or spring water, plus more as needed
½ cup unsweetened coconut milk beverage or nondairy milk of your choice (I used soy milk- BCG)
4 to 6 basil leaves, for garnish (optional)
Preheat the oven to 400 degrees F. Line a large, rimmed baking sheet with unbleached parchment paper.
Put the cubed squash, olive oil and Italian seasoning in a large bowl and toss gently until thoroughly coated. Arrange the squash in a single layer on the prepared pan. Bake for 50 minutes, stirring once or twice, until the squash is soft and slightly golden. Put the pan on a wire rack and sprinkle with the sea salt. Let the squash cool for 25 to 30 minutes (see note).
Meanwhile, put the cashews and 1⁄2 cup water in a high-performance blending appliance and process until smooth and creamy. Transfer the cashew “cream” to a small bowl, leaving about 2 heaping tablespoons in the blender container. Add the cooled squash, coconut milk and 2 cups water to the cashew “cream” in the blender container and process until smooth, adding more water, about 1⁄4 cup at a time, as needed, to achieve the desired consistency.
Pour the soup into a medium-sized saucepan, cover and cook over medium-low heat for about 15 minutes, stirring often, until heated through. To serve, ladle the soup into bowls. Using a small spoon, swirl about 1 tablespoon of the cashew “cream” into the top of each serving, in a pretty pattern. Garnish with a basil leaf (optional). Serve piping hot (see notes).
Chef’s Notes
- You may roast the squash up to 24 hours ahead of time. After cooling, transfer to an airtight container and refrigerate until use.
- This soup may be made up to 24 hours ahead of time. If making in advance, let the soup cool after blending, pour the cooled soup into an airtight container and refrigerate. To reheat the soup, pour it into a pot. If the soup seems too thick, add a little more water to achieve the desired consistency. Cook for about 15 minutes over medium-low heat, stirring often, until heated through.
- The cashew cream may be made up to 24 hours ahead of time and stored in the refrigerator until use.
Nurtrition Facts:
Amount per serving, based on 6 servings: 93 Calories; 4g Fat; 1g Saturated fat; 2g Protein; 8mg Sodium; 15g Total Carbohydrate; 3g Sugars; 2g Fiber
Enjoy!
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