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1. ethiopian-inspired red lentil soup

2. minestrone soup

3. squash and cannellini bean soup

4. white bean and kale soup

5. vegetable chickpea soup

6. quick black bean sweet potato chili

7. african chickpea and spinach soup

8. buckwheat black bean soup

9. red lentil soup

10. carrot fennel soup

11. lemony lentil spinach stew

12. french lentil portabella stew

13. Pastor Steve’s Black Bean Quinoa Chili

14. baked potato and spinach soup

15. african chickpea and peanut stew

1. Ethiopian-Inspired Red Lentil Soup

1 large onion, chopped
1 pound potatoes, cut into 1/2-inch chunks
1 + 1/4 cup red lentils (picked over and rinsed)
3 cups water
2 garlic cloves, chopped
2-3 tablespoons berberé spice mixture, below
1 28-ounce can crushed tomatoes
1 pound green beans, fresh or frozen, cut into bite-sized pieces
1-2 cups water
salt to taste
3-4 cups fresh spinach

Berberé Spice Mixture (mix all together and store in jar):

1 Tbs. ground cardamom
1 Tbs. ground coriander
1 Tbs. fenugreek
1 Tbs. ground nutmeg
1 Tbs. ground cloves
1 Tbs. ground allspice
1 Tbs. cinnamon
1 Tbs. paprika
1 Tbs. turmeric
1 tsp. cayenne (use more to taste)
1 Tbs. ground black pepper
1 Tbs. ground sea salt (optional)

Sauté the onion in a non-stick pan until it starts to brown. Add the potatoes, lentils, 3 cups water, garlic, and spice mixture. Simmer, covered, over low heat until lentils are tender, about 20 minutes. Add the tomatoes, green beans, and enough additional water to create a thick soup. Check the seasoning, adding salt and more of the spice mixture if needed, and cook for about 15 more minutes. Just before serving, stir in the spinach. Serve immediately. Makes 6-8 servings.

2. Minestrone Soup

4 cloves garlic

½ c. onion

1 tbsp. rosemary

2 tbsp basil pesto

1 tsp. salt/pepper

2 cans cannelloni beans

½ c. chopped carrots

½ c. zucchini

4 c. veggie stock (reduce salt if this is a salty broth)

4-6 plum tomatoes or 1 lg. can stewed tomatoes

1 tbsp. oregano and basil

Combine in large pot and let simmer several hours

3. Squash and cannellini bean soup

1 red pepper, diced

4 ½ c. veggie broth

1 onion, diced

2 cloves garlic, minced

1 butternut squash, peeled and diced

16 oz. sweet potato, diced

1 tsp. sage

1 bay leaf

14 oz. cannellini beans

1tsp. olive oil

½ lemon

  1. Roast red peppers – remove skin, dice
  2. Sauté onion and garlic
  3. Add stock, squash, sweet potato, Cook 5 min.
  4. Add red pepper and rest of ingredients. Bring to a boil
  5. Simmer 30 minutes.
  6. Remove bay leaf, add beans, olive oil, lemon juice and cook 5 more minutes
  7. Blend.

4. White Bean and Kale Soup

From: Vegetarian Times

Servings: Serves 6

Ingredients

1 tablespoon  olive oil

1 small onion, halved and thinly sliced (1 cup)

3 cups  chopped kale

1 small  garnet yam, peeled and diced (1 cup)

1 tablespoon  smoked sweet paprika, plus more for garnish

1 tablespoon  curry powder

1 bay leaf

4 cups  low-sodium vegetable broth

2 15.5-ounce  cans great Northern beans, drained and rinsed, divided

2 tablespoons  red wine vinegar

Directions

1. Heat oil in saucepan over medium heat. Add onion, and cook 8 minutes, or until lightly caramelized, stirring often.

2. Add kale, and cook 4 to 5 minutes, or until wilted. Stir in yam, paprika, curry powder, and bay leaf; cook 1 minute more, or until fragrant.

3. Add broth, and bring to a simmer. Reduce heat to medium-low, and cook 30 minutes, or until kale and yam are tender. Puree 1 cup beans with 3/4 cup water in blender or food processor. Add puree and remaining beans to soup. Simmer 10 minutes, then stir in vinegar. Season with salt and pepper. Sprinkle each serving with paprika.

5. Vegetable Chickpea Soup

1 tbsp. olive oil

2 c. chopped cabbage

1 c. chopped spinach

1 c. sliced leeks

1 clove garlic

4 c. vegetable broth

¼ c. chopped tomatoes (or I just throw a can of diced tomatoes in)

1 tsp (or more) basil

¼ tsp. thyme

1 ½ c. chopped zucchini

1 ½ c. cooked chickpeas (one can)

¼ c. white wine

1/8 tsp. salt

1/8 tsp pepper

In a 3 qt. saucepan, heat the oil over med-high heat. Add the cabbage, escarole, leeks, and garlic. Cook, stirring, until vegetables are softened, about 3 minutes.

Add the broth and bring to a boil. Stir in the tomatoes, basil, and thyme. Reduce heat and simmer, uncovered, 15 minutes.

Add the zucchini, chickpeas, wine, salt, and pepper. Simmer, uncovered, for 15 minutes.

6. Quick Black Bean Sweet Potato Chili

2 med-lg. sweet potatoes

2 tbsp. olive oil

1 c. chopped onion

2-3 cloves garlic

1-2 med. Red bell peppers, diced

1 32 oz can  black beans

1 28 oz. can diced tomatoes

2 tsp. ground cumin

½ tsp oregano

Dash cinnamon

Salt to taste

Cook sweet potato in microwate on high until just firm – or cut into cubes and sauté until soft. If sautéing, add onion and bell pepper, sauté 5 min. Add garlic – sauté 2-3 more minutes. Add beans, tomatoes, cumin, oregano, and cinnamon. Bring to a simmer and gently simmer 15 minutes.

Let sit 1-2 hours for best taste, then reheat.

7. African Chickpea and Spinach Soup

Vegetarian Times

Peanuts were brought to America from Africa, where they are often ground to a paste to thicken and flavor soups and stews. For a spicier soup, use up to 1/2 tsp. cayenne pepper, or pass a bottle of hot sauce at the table.

Ingredient List

Serves 4

  • 2 tsp. olive oil
  • 1 medium onion, chopped (about 1 cup)
  • 1 clove garlic, minced (about 1 tsp.)
  • 1/4 cup smooth natural peanut butter
  • 2 cups low-sodium vegetable broth, divided
  • 1 tsp. paprika
  • 1 tsp. ground coriander
  • 1/4 tsp. cayenne pepper
  • 1 15-oz. can chickpeas, rinsed and drained
  • 1 14-oz. can diced tomatoes
  • 2 oz. spinach, chopped (about 2 cups)

Directions

1. Heat oil in large pot over medium heat. Add onion, and sauté 5 minutes, or until soft and golden. Add garlic, and cook 2 to 3 minutes more, or until garlic is lightly browned.

2. Blend peanut butter and 1/2 cup broth in food processor to make smooth paste. Blend remaining broth into mixture.

3. Add paprika, coriander and cayenne to onion mixture, and sauté 1 minute, or until fragrant. Stir in peanut butter mixture, chickpeas and tomatoes. Simmer 5 minutes. Season with salt and pepper, and stir in spinach just before serving.

8. Buckwheat-Black Bean Soup

recipe from vegetarian times magazine

Ingredient List

Serves 4

  • 1 Tbs. olive oil
  • 3/4 cup chopped onion
  • 3/4 cup chopped red bell pepper
  • 3 cloves garlic, minced (1 Tbs.)
  • 1/4 cup kasha or buckwheat groats
  • 1 tsp. chili powder
  • 2 cups low-sodium vegetable broth
  • 11/2 cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained
  • 1 cup grated carrots
  • 1 cup fresh or frozen corn kernels
  • 1 bay leaf
  • 1/4 cup chopped cilantro
  • 2 Tbs. lime juice

Directions

Heat oil in saucepan over medium heat. Add onion and bell pepper, and sauté 5 minutes. Add garlic, kasha, and chili powder, and sauté 3 minutes more. Stir in broth, beans, carrots, corn, bay leaf, and 2 cups water, and season with salt and pepper, if desired. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until kasha is tender. Stir in cilantro and lime juice.

9. Red Lentil Soup

Ingredients

  • 2 tablespoons olive oil
  • 2 small onion, chopped
  • 2 tablespoons minced fresh ginger root
  • 2 cloves garlic, chopped
  • 2 pinches fenugreek seeds
  • 2 cups dry red lentils
  • 2 cups butternut squash – peeled, seeded, and cubed
  • 2/3 cup finely chopped fresh cilantro
  • 4 cups water or veggie broth
  • 1 (14 ounce) can lite coconut milk
  • 1/4 cup tomato paste
  • 2 teaspoons curry powder
  • 2 pinches cayenne pepper
  • 2 pinches ground nutmeg
  • salt and pepper to taste

Directions

  1. Heat the oil in a large pot over medium heat, and cook the onion, ginger, garlic, and fenugreek until onion is tender.
  2. Mix the lentils, squash, and cilantro into the pot. Stir in the water, coconut milk, and tomato paste. Season with curry powder, cayenne pepper, nutmeg, salt, and pepper. Bring to a boil, reduce heat to low, and simmer 30 minutes, or until lentils and squash are tender.

Makes 8 servings

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10. Carrot Fennel Soup

Ingredients:

1 lb. carrots, peeled and sliced

1 fennel bulb, minced

1 med. Potato, cubed

1 clove garlic, minced

1-2 stalks celery, sliced

5 cups yummy vegetable broth

1 honey crisp apple, chopped

Salt and pepper to taste

Cinnamon to taste

  1. In a large pot, heat 1 tbsp olive oil over med. Heat and cook the vegetables for 5-6 minutes.
  2. Add the rest of the ingredients and bring to a boil
  3. Reduce heat and simmer for 20 minutes or until vegetables are well cooked
  4. Pour into blender or use hand blender to puree.

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11. Lemony Lentil–Spinach Stew
From Vegetarian Times magazine2 tsp. olive oil
2 cloves garlic, minced
3 cups low-sodium vegetable broth
1 cup brown lentils, picked over and rinsed
3 medium red-skinned potatoes, cut into 1/2-inch dice (about 1/2 lb.)
6 oz. baby spinach leaves
2 Tbs. lemon juice
1/2 tsp. lemon zest
1/4 tsp. cayenne pepper
1/4 cup chopped fresh mint1      Heat oil in saucepan over medium heat. Add garlic, and cook 30 seconds.

2      Add broth and lentils, and bring to a boil. Reduce heat, cover and simmer 10 minutes. Add potatoes, and cook 15 minutes, or until lentils are tender.

3      Add spinach, lemon juice, lemon zest and cayenne pepper.

4      Cover, and simmer 2 minutes, or until spinach wilts. Stir in mint. Season to taste with salt and pepper.

Serves 4.

PER SERVING: 276 CAL; 18 G PROT; 3 G TOTAL FAT ; 46 G CARB.; 456 MG SOD.; 20 G FIBER; 6 G SUGARS

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12. French Lentil and Portabella Stew

1 large onion, chopped
3-4 cloves garlic, minced
6 ounces Portabella mushrooms, sliced or chopped
4-5 cups vegetable broth
1 cup (200 g) French lentils, rinsed
1-2 tbsp. fresh rosemary, chopped (or about 2 tsp. dried, crushed or crumbled)
1 tsp. dried thyme
2 bay leaves
generous grating of black pepper
2 ribs celery, chopped
4 small or 1 large red potato, cubed
2 carrots, sliced
1/4 cup red wine
salt to taste

In a large soup pot or dutch oven, begin cooking the onions over medium-high heat. Add a little water, if you like, to prevent sticking. Stir the onions until they begin to brown (we’re going for caramelized onions without the oil), about 5 minutes. Then add the garlic and mushrooms and cook, covered but stirring occasionally, until the mushrooms release their juices.

Add 4 cups of vegetable broth (I used Un-Chicken broth from Imagine Foods, but you can use your favorite broth). Stir in the lentils and remaining ingredients, except the wine and salt. Cover and cook until the lentils are just tender (they’d be al dente if they were pasta), about 20 minutes.

When the lentils are barely tender, add the red wine. (I used a nice yet inexpensive Merlot, but you can use whatever you like, as long it is a wine you can drink–not one of those horrible “cooking wines” you find in the grocery store. If you are not a wine drinker, you can leave this out, but I like the taste it gives to the stew.) If more liquid is needed, add a little more broth. Check the seasonings and add salt to taste. Cover and simmer until lentils and vegetables are all tender, at least 15 more minutes

13. Pastor Steve’s Black Bean Quinoa Chili

1 cups rinsed and drained quinoa
2 cups water
1 large onion, diced
1 green bell pepper, seeded and diced
1 cup chopped celery
1 jalapeño pepper, seeded and minced
2 tomatoes, cored and diced
1 cup diced carrots
Two 16-oz. cans black beans, drained
One 28-oz. can crushed tomatoes
1 Tbs. chili powder
1 Tbs. dried parsley (2 Tbs. fresh)
1 Tbs. dried oregano
2 tsp. ground cumin
1/2 tsp. black pepper
1/2 tsp. salt
4 green onions, chopped (optional)

Combine quinoa and water in saucepan, cover and bring to a simmer over medium heat. Cook until liquid is absorbed, about 15 to 20 minutes. Remove from heat and let stand about 10 minutes.

Meanwhile, heat a large, non-stick pan; add onion, bell pepper, celery and jalapeño. Sauté 7 minutes over medium heat. Stir in fresh tomatoes and carrots; sauté 3 to 4 minutes. Stir in beans, crushed tomatoes, and seasonings; cook about 25 minutes over low heat, stirring occasionally. Stir in quinoa; cook 5 minutes more.

Ladle chili into bowls and top with green onions if desired. Makes 8 servings.

14. baked potato and spinach soup (a version of the veganomicon recipe with greens and potato croutons)

6 baking potatoes

1 large onion

2 tablespoons of olive oil

3 cloves of garlic

1/2 tsp fennel seeds

1 tsp dried thyme

1/2 tsp rubbed sage

1 tsp salt

black pepper to taste

4 cups veggie broth

4 cups of spinach

1/4 cup soy milk

bake potatoes and let cool.

saute onions in oil and slice the potatoes into 3/4 inch chunks while onions are cooking.

once the onions are browned, add the garlic, fennel, thyme, sage, black pepper, and salt. cook for two more minutes. add the broth and chunks of potatoes. cover and bring to a low boil. mix in the spinach and cook 15 minutes. use a potato masher to mash up half of the soup (do not use an immersion blender), add the soy milk and mix. if it is too thick add a little more veggie broth or water.

15. african chickpea and peanut stew

1.tbsp. olive oil

1 med. Onion, chopped

2 lg. cloves garlic

1 tbsp. fresh grated ginger

1 small sweet potato, peeled and cut into cubes

1 x 14.5 oz can diced tomatoes with chiles

1 lb butternut squash, cubed (about 3 cups)

½ lb or about 4 cups cauliflower florets

¼ c. natural (I prefer organic) Sunbutter or peanut butter

2 cups better than bouillon vegetable broth

1 tsp. paprika

1 tsp. ground coriander

½  tsp. ground fenugreek seeds (I use a coffee grinder)

¼ tsp. ground mustard seed

1 ½ cups cooked chickpeas (or one can if you don’t have time to cook them ahead of time)

3-5 oz fresh spinach, chopped (depending on how much spinach you like)

Fresh or dried cilantro – to taste (I used about 1 tbsp. dried)

Heat oil in a large pot over medium heat. Saute onion for about 5 minutes. Add the garlic and ginger and sauté another 3 minutes.

Blend the Sunbutter (or peanut butter) with the broth.

Add the squash and sweet potato to the pot along with all the lovely spices and herbs. Saute for about 5 minutes. Then add the broth/Sunbutter mixture, tomatoes. Bring to a boil and then reduce heat to a simmer for about 10 minutes. Add the cauliflower and simmer another 15 minutes. When all the veggies are softened, add the spinach and stir in to wilt. If you like you soup a little brothier, feel free to make more of the broth/sunbutter mixture to add to the soup. I like it thick like a stew.

ENJOY!


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