Bryanna Clark Grogan’s Vegan Feast Kitchen/ 23rd Century Table

A few days ago I read about using yellow split pea puree as a fat substitute in baking on a Canadian site pulsepledge.com:
https://pulsepledge.com/pulse-tips/bake-pea-puree/  (PDF here)  This concept intrigued me because split peas are so nutritious, easy to find, can be stored for long periods of time, and are very inexpensive.



Pulse Pledge was an initiative during the "International Year of Pulses" in 2016. Their website stated: "In 2013 the United Nations declared that 2016 will be the International Year of Pulses. The hope of the 2016 International Year of Pulses (IYP 2016) is to position pulses as a primary source of protein and other essential nutrients. IYP 2016 will promote broad discussion and cooperation at the national, regional and global levels to increase awareness and understanding of the challenges faced by pulse farmers, be they large scale farms or small land holders." (PS: Pulse vs. Legume: What's the difference?)

This is a big deal for Canada because:
"Canada’s pulse industry meets the needs of over 150 markets around the globe. Canadian pulse exporters supply whole, split or milled peas, chickpeas, bean and lentils in a variety of shipment sizes. Over the past 25 years, Canada has emerged as the world’s largest exporter of lentils and peas, and one of the world’s top five exporters of beans." http://www.pulsecanada.com/pulse-industry

"Canada's large and diverse agricultural land base is ideally suited for growing a range of pulse crops including pea, lentil, bean and chickpea. More than 2.3 million hectares are seeded to pulse crops each year. Long sunny days and suitable soil conditions provide Canada with a natural production advantage, which is enhanced by the use of the latest farm management technology and research. Cold winters not only protect Canadian pulses from disease and insects, but also reduce storage quality concerns."
http://www.pulsecanada.com/canadas-growing-regions

AND
"Pulse production has a significantly lower carbon footprint than production of animal protein. According to the Global Pulse Confederation: Producing one kilogram of legumes = 0.5 kg in Co2 equivalent, compared with 9.5 kg in Co2 equivalent for one kilogram of beef.

Planting pulses leaves behind nitrogen in the soil, providing valuable nutrients to future crops. Growing them in rotation with other crops can also disrupt disease and insect cycles."
http://www.theglobeandmail.com/news/the-making-of-the-next-big-foodtrend/article28133157/

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So, though I use pulses in my going on a daily basis, and have used pulse flours (soy, white bean, chickpea, etc.) in cooking and baking, I haven't done alot of baking with pureed cooked pulses.  Ever curious and always on the hunt for ways to cut the fat in cooking without sacrificing flavor and texture, I gave it a shot.  (I had a big container of split yellow peas in my pantry.)

I mixed 2 cups of dried split yellow peas with 4 cups of water in my Instant Pot and pressure cooked at high pressure for 10 minutes. (PS: You could use any pressure cooker, or simmer, covered, for 30 minutes on your stovetop.) The resulting soft mush just needed a few stirs to "puree", and the yield was 5 cups.

I refrigerated the puree in the container for a day or so.  When I removed it from the refrigerator, it had hardened considerably! (See more about this below.) I pressed the puree into silicone cupcake liners and a silicone large ice cube tray in 1/4 cup portions and froze them.  Then I popped out the frozen portions, bagged them up and popped them back into the freezer for future use.

I first experimented with a muffin recipe of my own (a maple walnut muffin), using 1/2 cup of the pea puree instead of the 7 T. applesauce and 2 T. oil used in the original recipe (whIch also calls for a little soymilk and some maple syrup). The original recipe resulted in nice moist muffins.  The experiment with the pea puree produced smaller, drier, and paler muffins-- edible, but not great. (NOTE: I don't like dry muffins, and I especially don't like dry muffins if I'm not going to "butter" them!)

So, back to the drawing board I went. I seemed to me that the puree, when cooled, had hardened to a drier state and that was probably what caused those. So I decided that I would try adding 1 T. of water to each 1/4 cup portion of the pea puree before using the next time.

I had no walnuts left, so couldn't make the same recipe.  I decided to veganize and de-fat  a recipe out of  "The New All Purpose Joy of Cooking" and see what happened.  I chose their carrot muffin recipe. I substituted Aquafaba for the 2 eggs called for, and 1/4 cup pea puree with 1 T. water for the 5 T. oil.  I omitted the nuts and used whole wheat pastry flour instead of white flour.

(NOTE ON USING WHOLE WHEAT PASTRY FLOUR IN LOW-FAT OR NO-FAT BAKING:  pastry flour contains less gluten than all purpose flour, so it works well in low-fat or no-fat baking (except in yeast breads).  You see, fat in a recipe coats the gluten strands as you mix, making the muffin or cake batter, for instance, more tender.  If you are using very little or no fat, using pastry flour gives you a more tender product even without the fat.)

I was pleased with the results-- only 134 calories each, very tasty, moist crumb, just the way I like them.  To be fair, the carrots help with the moist texture, but I think I'm on the right track. I'll post any future experiments that are successful, and would love to hear from anyone out there that has had success.
PS: Check out this brownie recipe using Yellow Split Pea Puree:  BRYANNA'S MOIST & DELICIOUS LOW-GLYCEMIC, LOW-FAT, VEGAN BROWNIES (soy-free and gluten-free if you use GF oats; NO added oil).

Printable Copy

BRYANNA'S NO-FAT VEGAN WHOLE WHEAT VEGAN CARROT/RAISIN MUFFINS (WITH AQUAFABA & SPLIT PEA PUREE)
Yield: 12 muffins

To make Yellow Split Pea Puree Fat Sub for Baking: Cook 2 cups split yellow peas (no need to soak) + 4 cups water, either 10 minutes at high pressure in the Instant Pot or pressure cooker, or 30 minutes simmered on stovetop. Mash and stir to puree. Yield: 5 cups. Freeze in 1/4 cup portions. Thaw; add 1 T. water per 1/4 cup before using in recipes in place of fat in baking, tablespoon for tablespoon. 
Aquafaba (chickpea cooking liquid or liquid from canned chickpeas)Egg Sub for Baking: 3 T. per egg.

Dry Mix:
1 1/2 cups whole-wheat pastry flour
1 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
1/2 tsp ground nutmeg
1/4 tsp ground cloves
1/4 tsp ground allspice
1/2 cup raisins (your choice of variety)
Optional: you can add 1/2 cup of chopped nuts or toasted sunflower seeds if you like.
Wet Mix:
3/4 cup organic light granulated sugar
6  Tbs Aquafaba (chickpea cooking liquid or liquid from canned chickpeas; see above)
1/4 cup yellow split pea puree PLUS 1 Tbs water, whisked together (see above)
1/4 cup orange juice (juice from 1 medium orange)
1 1/2 cups grated carrots (about 3 medium carrots)

Preheat the oven to 400 degrees F.  Prepare a 12-cup muffin pan by lining with parchment (see how to make quick liners from parchment paper) or silicone cupcake liners, or spraying with oil from a pump-sprayer, or use a light film of cake release.  (See my homemade non-hydrogenated palm-oil-free version here.) I prefer to use my cake release-- I like the outside of my muffins to be a little bit crusty and I find that cupcake liners (especially the silicone ones) result in a softer crust and don't look as browned as they do when no liner is used.

In a medium-sized mixing bowl, whisk together the Dry Mix ingredients. Stir in the raisins.

In a smaller bowl or pitcher, whisk together the Wet Mix ingredients EXCEPT for the carrots.  If you see any lumps from the pea puree, use an immersion/stick blender to briefly blend the mixture until smooth.

Add the carrots to the Wet Mix and stir to mix thoroughly.

Scoop the wet Mix into the Dry Mix and fold the mixtures together until the dry ingredients are thoroughly moistened-- don't over-mix. It's a fairly wet batter, BTW.

Divide the mixture between the 12 muffin cups and bake for about 15 minutes.  Test the center of one muffin with a toothpick.  If it comes out wet, bake for a 3-5 minutes more.  Cool on a rack for a few minutes before releasing the muffins from the pan.  Serve hot, or cool the muffins on a rack.

Servings: 12

Nutrition Facts
Nutrition (per serving): 134 calories, 4 calories from fat, less than 1g total fat, 0mg cholesterol, 195.1mg sodium, 221mg potassium, 31.5g carbohydrates, 3g fiber, 17.4g sugar, 2.8g protein, 3.9 points.

Enjoy!

What is Shrove Tuesday and what does it have to do with pancakes?  Here's a short history.  It's known as "Mardi Gras" in French-speaking regions (including New Orleans, as I'm sure you are aware). "Mardi Gras" means "Fat Tuesday", the day before Ash Wednesday, when Christian Lent begins.  It's referred to as "Fat Tuesday" because fat and eggs, etc. had to be used up before the Lenten fast. Cakes, rich breads and pastries, and pancakes were made in order to consume these foods and not let them go to waste, and also to let loose and celebrate before the fast. Pancakes seem to be a nearly universal way to celebrate.

I actually had pancakes for breakfast this morning, even though I had forgotten it was Shrove Tuesday. Yesterday I had made some batter for grain and bean-based Indian crepes called Adai.  These were made with soaked, split. skinned mung beans (mung dal), oatmeal and chickpea flour.  They were so easy to make and quick to cook, AND nutritious and delicious. I'll post the recipe soon. (There are two other Indian crepe recipes listed below.)

So, pancakes and crepes can be made out of all sorts of ingredients and they can be sweet or savory.  I've compiled a list (with links to the appropriate blog post) of all the pancake and crepe recipes currently on my blog.  They are all delightful for any meal of the day.  A few can only loosely be described as pancakes, being flat or flattish, but no matter, they are all delicious.

Of course, being vegan and often low-fat, these recipes are not necessarily the best way to use up fat (and certainly not eggs and milk), but you can always slather them with vegan butter to keep the spirit of the day. And, vegans don't have to "give up" meat, eggs, dairy products and animal fat, but any excuse to eat pancakes!

NORTH AMERICAN-STYLE PANCAKES (or pancakes that are normally eaten with sweet toppings or fillings):

VEGAN ALL-AMERICAN "BUTTERMILK" PANCAKE MIX "I wanted a healthful vegan mix that produced a light, fluffy, white pancake (it's full of whole grains, but it looks white!). I also wanted it to have very few additions, so that it was really quick and easy. You only have to add water and a little lemon juice to this mix, and it produces pancakes you can be proud to serve to children, picky eaters, omnis, anybody!"

MULTI-GRAIN, HEMP PROTEIN PANCAKE MIX (There are some options if you don't want to use hemp.) "Why a hemp pancake mix? This is a multi-grain vegan pancake mix that I originally devised for a proposed hemp book. That deal fell through, but it's a good mix, and a fun way to add some hemp to your diet. You can read about the ecological benefits of hemp here. Hemp can play a role in an anti-inflammatory diet, since it is rich in omega-3 fatty acids. Hemp is a good source of fiber and protein, and it is a very sustainable, versatile crop that can grow in North America without pesticides! It is grown in many countries, including Canada, and is considered a good crop to replace tobacco." WHOLE GRAIN VEGAN SOURDOUGH PANCAKES "Here is my vegan version [of sourdough pancakes, using whole grain flours. It turned out beautifully! BTW, sourdough pancakes have a slightly different texture from regular pancakes-- fluffy, but a little more "bready". And, of course, with that sourdough tang that I love."              VEGAN ORANGE-CRANBERRY-PECAN MULTIGRAIN                      "BUTTERMILK" PANCAKES (Can be GF and SF) "Light, fluffy ALL-whole-grain vegan pancakes with the added fiber and antioxidants of flax, cranberries, and pecans. You can use this recipe as a template for plain multi-grain pancakes or pancakes with other flavors, fruits and nuts or seeds...They contain four different kinds of whole grain flour, a combo that makes a very light pancake.  I like to keep all of these flours together in the freezer to have at a moment's notice when we feel like having pancakes, without scrambling around to find everything."                               BLUEBERRY-OAT PANCAKES (No-Fat) "This is a great basic high-fiber, but very light and tender pancake recipe, due to the oat flour and wholewheat pastry flour."                          FAT-FREE WHOLE GRAIN VEGAN CREPES "When I was at the McDougall Celebrity Weekend in Santa Rosa in June [2008] , we were not supposed to use any added fat or oil, even pan-spray on the pans. I was planning to make no-fat crepes made with whole wheat pastry flour, chickpea flour and oat flour. In the nonstick pans Mary [McDougall] provided, I made about 50 crepes for audience tasting, and then, in the workshop, I made several in front of the audience, with no mishaps. They were very impressed, and Chef Kevin Dunn told me he never would have tried that! This is the crepe recipe I made at that McDougall event." SAVORY PANCAKES, CREPES, ETC.: FERMENTED OAT AND URAD DAL UTTAPAM (SAVORY OR SWEET)

"Uttapam (or ooththappam or Uthappa) is a South Indian or Tamil pancake-like dish made with a batter of grain (such as rice, semolina or millet), or grain and legumes, similar to dosa batter. Dosa is thinner and crepe-like--sometimes crisp and sometimes softer. Uttapam is a thick pancake, with toppings of vegetables added to the "pancake" when it is just ready to be flipped over. Uttapam is sometimes called an "Indian pizza".  It's a common breakfast and snack food in Southern India."   PS: There is also a fruit variation!

             MOONG DAL ADAI OR PESARATTU (INDIAN CREPES )

"These crepes are a type of dosa that is made only from dal and is unfermented. These are actually a bit sturdier than the crepes we're used to, but they fold and roll nicely. You can just eat them with chutney or an Indian-style vegetable stir-fry, or with a more elaborate vegetable curry, if you like. They can be eaten for breakfast, as a snack, or for a lunch or supper dish. (They would be great for a gluten-free diet, too.)... this simple, delicious, nourishing, and filling meal was so inexpensive to make!"

VEGAN OKONOMIYAKI (JAPANESE OMELET OR PANCAKE) (Can be GF and Soy-free)

"I've worked on this recipe on-and-off for a little while. Besides making them vegan, I wanted to use ingredients that most North Americans would be able to obtain easily. These vegan savory omelets or pancakes, however you choose to think of them, are so simple, cheap and quick to make, but absolutely addictive!  They originated as frugal street food and were eaten often in the days of reconstruction after WWII."

FARINATA (FAINÁ) (ITALIAN CHICKPEA FLOUR "PANCAKE") 

"So what is this mysterious “pancake”? It’s a delicious and nourishing snack food, a flatbread, really. In Nice, their version, Socca, is a street food, cooked huge copper pans over wood burners (rather than baked), pieces eaten out of hand like French fries in a cone of paper with lots of pepper. In Italy, it is eaten at home, with a knife and fork, or at a bar. In Genoa, there are farinata bakeries everywhere. In Argentina, they eat it on pizza! Both Italians and Niçois will tell you that it should not be made at home and it won’t taste the same if it’s not made over a wood-fired stove or in a wood-fired oven, but, trust me, a very reasonable approximation can be made and enjoyed at home!...This from my book Nonna's Italian Kitchen.

This is a thin version, which I prefer. You can sprinkle the top with chopped garlic and rosemary, thyme or sage before baking, if you like. Ligurians, who eat it with a knife and fork, sometimes also top it with thinly sliced onions or green onions, or even slices of baby artichoke. I like the leftovers cold, too. (UPDATE: Here's another great way to serve farinata.)"

   BROWN RICE AND LENTIL ADAI (INDIAN DOSAS OR CREPES)  

For some reason, I've always been fascinated with recipes using plain beans and whole grains that are soaked and ground and used to make delicious, simple and healthful breakfast treats, breads and snacks. We need more recipes like this under our belts, so to speak, to get through hard financial times in good health and spirits... I used to make this type of dosa years ago for my children for breakfast.  They loved it and I still do!"  (These crepes are gluten-free and soy-free, BTW.)

                         PERSIAN-STYLE VEGAN POTATO PATTIES 
                                                 (Kuku Sib-Zamini) GF

In Arabic and Persian cuisines there is a type of thick baked omelet or fritatta that can utilize almost any vegetable (but always contains some green herbs).  It can be eaten hot or cold and is often used as a picnic food.  In Arabic it is called "eggah" ( عجة ʻaggah or ʻajjah) and in Perisan it is called "kuku" (کوکو).  According to food historian Alan Davidson, these are most probably the origin of Italian fritattas and Spanish tortillas (not the Mexican corn variety)... Sometimes the mixture is made into "pancakes" or "patties" and is shallow-fried in oil or clarified butter instead of baked.  This is the type of thing I wanted to try, but, of course, egg-free and made with only a little oil.  I also wanted to make the potato variety because it sounded nicely substantial and I thought the potato would help hold things together. (It can be made with eggplant, parsley and green onions, leeks, broad beans, spinach and other greens, cauliflower, squash...)  I decided to try a mixture of mashed tofu and chickpea flour instead of the egg....It was super simple to make and very tasty—open to alot of variation, too, so I will be playing with it further. I think the potato did help, but you could probably use less if it was baked—something for further experimentation."

Enjoy!

I'm going to be posting more low-fat or fat-free recipes this month (interspersed with holiday recipes) because DH and I are back on our vegan version of the old WW Core Plan (lost 4 lbs. each last week).  This morning I had a rare craving for granola, so I dug out my old recipe for almost-no-fat granola made in the microwave and tweaked it for my new, more powerful microwave, and also to what flavors I fancied.

I can't seem to catch up since I got back from Grand Rapids! I'm working hard and trying my best, but "catching up" eludes me still!

Anyway, I just wanted to give you a couple of easy and delicious recipes we had in the last few days. They are not spicy or elaborate, but they are comforting, cheap, quick, easy, and tasty!

Hashwee is a Lebanese rice dish, which can also be used as a stuffing for vegetables (cabbage, chard, zucchini, tomatoes, eggplant, etc.). It is an aromatic rice and ground meat dish, and using vegan "hamburger crumbles" makes it easy to veganize. We ate it "as is", but it is sometimes topped with boiled or grilled poultry, so you could top it with grilled vegetables, tempeh, tofu, or seitan, perhaps in a lemony baste or marinade, or with a spicy Middle Eastern-style marinade to offset the aromatic, but mild-tasting rice.


Printable Recipe

BRYANNA'S QUICK VEGAN HASHWEE (LEBANESE RICE) (CAN BE MADE IN A RICE COOKER)
Serves 4 as a main dish

This is a delicious quick meal to eat with a salad. PS: If you would prefer, use brown basmati rice and use 4 cups broth instead of 3 (but it will take longer to cook).

Place in a large heavy pot, or rice-cooker:

3 cups vegetarian "chicken-style" broth
2 cups white basmati rice
1 packet vegan "hamburger crumbles
1 tsp. ground cinnamon (or you can use allspice, or a combination of allspice, cinnamon and nutmeg)
freshly-ground black pepper to taste
3 green onions, chopped
1/4 cup minced fresh parsley

If using a rice cooker, cover and cook according to the directions for your cooker. if using a pot, bring to a boil, then cover, turn down to low and cook 20 minutes.

Just before serving, fold in:

1/4 cup more fresh parsley (and have some for garnish, too)
1/3 cup pinenuts (I used chopped cashews because that's all I had) browned in a little Earth Balance (save a few for garnish)

Serve each portion with a little chopped parsley and a few nut pieces, and lemon wedges on the side to squirt into the rice.

Servings: 4

Nutrition Facts
Nutrition (per serving): 524.9 calories; 11% calories from fat; 7.0g total fat; 0.0mg cholesterol; 948.2mg sodium; 811.4mg potassium; 89.9g carbohydrates; 8.7g fiber; 3.5g sugar; 81.2g net carbs; 27.6g protein; 10.3 points.

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Printable Recipe

BRYANNA'S CREAMY FAT-FREE LEEK AND POTATO SOUP 
Serves 4

Recipes for leek soups usually tell you to use only the whites, but I can't figure out why. I love the green part, too, and the color, so I use the whole leek.

1 medium onion, chopped
1 clove garlic, minced
2 stalks celery, chopped
1 lb. leeks (white and green part; trimmed, cleaned, and sliced)
2 medium russet potatoes (1/2 lb.), peeled and diced
3 c. vegetarian "chicken-style" broth
1/2 tsp. salt
freshly-ground black pepper to taste

Optional Garnish: Tofu Sour Cream (Tofutti); a drizzle of extra-virgin olive oil; minced fresh parsley, mint, basil or cilantro; paprika; curry powder; croutons; dillweed; chopped green onions or chives; etc.

In an oiled (preferably nonstick) medium pot over high heat stir-fry the onion and garlic for 5 minutes, adding a splash of water only as needed to keep from sticking. Don’t brown.. Add the leeks, potatoes, broth, and salt. Bring to a boil, cover, turn down, and simmer about 10-15 minutes, or until the potatoes are tender. Puree right in the pot with an immersion hand blender. OR, with a slotted spoon, transfer all the solids to the food processor or blender and puree until smooth (IMPORTANT CAUTION: leave an escape in the lid for steam, or else hot veggies will explode all over you!). Add a bit of the broth, then stir the pureed mixture back into the pot.

Taste for salt and pepper.

Serve with one or two garnishes.

Servings: 4

Nutrition Facts
Nutrition (per serving): 179.5 calories; 3% calories from fat; 0.8g total fat; 0.0mg cholesterol; 814.0mg sodium; 701.6mg potassium; 39.6g carbohydrates; 5.8g fiber; 7.5g sugar; 33.8g net carbs; 6.5g protein; 2.9 points.


Enjoy!

I've been back on the Weight Watchers Core Food Plan for 5 days now (lost 2 lbs. already!), but DH wanted a sweet treat today! So I got out my very first book "The Almost No-fat Cookbook", and made a slightly changed version of the Light and Easy Chocolate Cupcakes, with my fluffy vegan frosting (low in fat and sugar; not in any of my books). Since I have 35 points per week to play with, 4 points ( actually 3.7) is not bad for a treat!

I prefer not to use artificial sweeteners, Splenda, or stevia, so these cupcakes contain sugar, but no added fat except a little in the icing. I used part whole wheat pastry flour for a little more fiber, and I used brown sugar, coffee, and vanilla for a deeper flavor. (NOTE: it's important to use pastry flour in no-fat baking-- except for yeast breads, of course-- because you want a lower gluten flour for tenderness. Fat coats gluten and makes it tender, so, if you aren't using fat, or are using very little, you want less gluten.)

The cupcakes are tender and light, but remember that fat-free treats don't keep very well, so freeze what isn't being used in a day or two. I had one with my tea for a snack this afternoon-- yum!



BRYANNA'S LIGHT AND EASY CHOCOLATE CAKE (OR CUPCAKES) WITH FLUFFY VEGAN ICING
Servings: 12
Yield: Makes 12 cupcakes 
These are easy to make, but tender and moist. Be sure to use pastry flour, since there's no fat in this (see note above in text). You have the option of making a white or cocoa icing.  Remember that fat-free treats don't keep very well, so freeze what isn't being used in a day or two

WET MIX:
8 oz medium-firm tofu OR extra-firm SILKEN tofu, drained and crumbled
1 cup brown sugar
1/2 cup water, liquid coffee (can be decaf) or coffee substitute
NOTE: Coffee accentuates the chocolate flavor.
1 Tbs vinegar (I use cider vinegar)
1 Tbs pure vanilla extract
DRY MIX:
3/4 cups whole wheat pastry flour
1/2 cup white pastry flour (preferably unbleached)
6 Tbs organic unsweetened cocoa
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
BRYANNA'S FLUFFY VEGAN ICING
1/2 cup nondairy milk
2 1/2 Tbs white unbleached flour
1/4 tsp agar powder
1 1/2 Tbs Earth Balance regular
1/2 cup unbleached organic granulated sugar
1/2 tsp pure vanilla extract
1 pinch salt
Light chocolate version: Add
4 tsp organic unsweetened cocoa

Preheat the oven to 325 degrees F. Grease and flour 12 cupcake/muffin cups, or line with parchment tulip baking cups, unbleached paper liner cups, or silicone liners.

Blend the Wet Mix ingredients until smooth. Whisk the Dry Mix ingredients well in a medium bowl. Add the Wet Mix and whisk in just until blended-- briefly. Scoop evenly into the prepared cups. Bake for 20-25 minutes, or until a cake tester comes out clean. Cool on rack for 5 minutes, then carefully remove the cupcakes and place on the rack to cool thoroughly before icing.

BRYANNA'S FLUFFY VEGAN ICING
Whisk milk into flour and agar in small saucepan until smooth (You can use an immersion blender if you wish, or even run it through a regular blender). Heat over medium-high heat, stirring or whisking constantly until it boils and thickens.

MICROWAVE OPTION: Whisk the flour, agar and milk in a microwave-proof bowl. Microwave for 45 seconds, whisk, and repeat twice, or until thick.

Cool thoroughly (place in a small bowl inside of a larger bowl of cold water). It will get quite stiff-- don't worry!

With an electric mixer beat the butter, sugar, vanilla and salt until light and fluffy-- several minutes. Beat in the cooled flour paste (and optional cocoa, if using) with the electric beaters and mix until smooth and fluffy. Chill thoroughly before frosting. Keep the frosted cupcakes refrigerated (covered, so that they don't dry out) until serving time.

Nutrition Facts for iced cupcakes:
Nutrition (per cupcakes): 193.2 calories; 12% calories from fat; 3.0g total fat; 0.0mg cholesterol; 237.1mg sodium; 232.1mg potassium; 39.7g carbohydrates; 2.3g fiber; 26.5g sugar; 37.4g net carbs; 4.2g protein; 3.7 points.

Nutrition Facts for UN-iced cupcakes:
Nutrition (per cupcake): 137.7 calories; 7% calories from fat; 1.5g total fat; 0.0mg cholesterol; 193.4mg sodium; 208.3mg potassium; 29.5g carbohydrates; 2.0g fiber; 17.9g sugar; 27.5g net carbs; 3.6g protein; 2.5 points.

Enjoy!

This recipe is almost all veggies. As the "creme", I use a base of broth, onions, garlic (lots of garlic, but-- really-- it mellows out and just adds complexity to the flavor), and either cauliflower or peeled zucchini (or other summer squash), cooked very soft and then pureed. Then I add more vegetables, finely-chopped and cooked in broth, along with some herbs.

It sounds too simple to be good, but it is really delicious.  I'm eating some as I type, made with a cauliflower base, and a little cabbage, a head of broccoli, some carrots, and some rapini, and flavored with dillweed.

Printable Recipe

BRYANNA'S FAT-FREE VEGETABLE CREME SOUP DU JOUR
Serves 4
Cooked pureed cauliflower or peeled summer squash makes this soup creamy, without potatoes, dairy or vegan milks or creams, or nuts.

1 large onion, minced (you could use leek or green onion instead, if you prefer)
4 cups vegetarian broth
1/2 medium head cauliflower, trimmed, then chopped
OR 1 lb. zucchini or other summer squash, PEELED and chopped
1 head garlic, separated and peeled (or about 12 cloves roasted garlic from a jar)
(Trust me-- this mellows out and adds flavor, but doesn't taste garlicky.)
7 cups finely-chopped raw vegetables of choice (see options below)
1 teaspoon dried dill weed, basil, oregano, or summer savory (or 1 tablespoon fresh, chopped), or curry powder
salt and freshly-ground black pepper to taste
Optional:
1 tablespoon vegan bacon bits
1 more cup of vegetarian broth if it's too thick for your taste

Add the onion to a medium pot with 1 cup of the broth and the cauliflower OR peeled summer squash. Add the raw garlic cloves, if using (if you used roasted garlic, add it later.) Cook, covered, over medium heat until the vegetables are very tender.

OR you can cook the mixture in a microwave-safe dish in the microwave, covered, for 6 minutes.

Now, add the roasted garlic, if that's what you are using instead of raw garlic. Puree the onion/broth/cauliflower or squash mixture in a food processor or with a hand immersion blender until VERY smooth, leaving the pusher out of the cover of the processor, so that hot air can escape.




Meanwhile, bring the remaining 3 cups of broth to a boil in a large pot and add the chopped vegetables of your choice. Simmer, covered, until just tender, but still holding their color. If you didn't chop them finely enough, you can use a hand immersion blender to chop them up a bit more, but you want some texture.




Add the pureed mixture from the food processor. If the soup looks too thick after stirring together, add the last, optional, cup of broth. Taste for salt and pepper, and add your herb or spice of choice, and the optional soy bacon chips, if you like. Simmer a few minutes, just to mix the flavors, then serve.

Vegetable Options:
You can use any low-starch vegetable, really, but you might prefer to stick to the same color of veggies if using a mixture, just for the sake of aesthetics-- for instance, kale and broccoli together. (I didn't do that this time-- I added carrots to the green mixture-- but it still looked nice, I think.)

Other veggies you could consider are; carrots; chard, spinach, or other greens; green beans; asparagus; any kind of UN-peeled summer squash (if using cauliflower as the "cream" base); or cauliflower (if using peeled summer squash as the "cream" base); cabbage (savoy would be good); Brussels sprouts; celery or fennel (as part of a mixture-- the flavor would be too overwhelming if you used only these); tomatoes; etc.. So, you could mix carrots and tomatoes, maybe with some celery or fennel; or yellow summer squash and yellow beans; or any of the green veggies together.

Nutrition (per serving): 88.3 calories; 9% calories from fat; 1.0g total fat; 0.0mg cholesterol; 88.7mg sodium; 750.9mg potassium; 17.1g carbohydrates; 2.8g fiber; 3.1g sugar; 14.4g net carbs; 6.6g protein; 1.3 points.

Enjoy!