Soups and Stews!!!

Fall is fast approaching and soon the cool weather will set in, so here’s to getting a jump on keeping warm.

Cream of Mushroom Soup

Ingredients

3-4 cloves garlic

1 package mushrooms

2 tbsp. canola butter

2 tbsp. flour

1 cup rice milk

2 cups vegetable broth

Salt and pepper to taste

Directions

In an iron or stainless steel skillet sauté garlic and mushrooms in canola butter.

Add flour and create a roux.

Add rice milk, vegetable broth, salt and pepper and cook until the mixture is rich and creamy.

Cream of Broccoli Soup

Ingredients

3-4 cloves garlic

1 onion

2 stalks celery

5 cups chopped broccoli

4 tbsp. canola butter

4 tbsp. flour

1 ½ cup rice milk

3 cups vegetable broth

Salt and pepper to taste              

Directions

In an iron or stainless skillet sauté garlic and onion in canola butter.

Add flour and create a roux. Add rice milk, vegetable broth, salt pepper and 3 cups broccoli and cook until broccoli is soft and mixture is rich and creamy.

Put mixture in the blender and blend until smooth. Add 2 more cups of broccoli and cook until broccoli is tender.

Cream of Potato Soup

Ingredients

3-4 cloves garlic

1 onion

2 stalks celery

6-7 potatoes cut into cubes

4 tbsp. canola butter

4 tbsp. flour

1 ½ cup rice milk

3 cups vegetable broth

Salt and pepper to taste

1 tbsp. ground cumin.

Directions

Bring water to a boil and add potato cubes.

Cook potatoes until fork tender.

In an iron or stainless skillet sauté garlic and onion in canola butter.

Add flour and create a roux.

Add rice milk, vegetable broth, salt, pepper, cumin and cooked potatoes and cook until mixture is rich and creamy about 10 minutes.

Spicy Lentil Soup

Ingredients

1 medium to large yellow onion chopped up

8 cloves of garlic

3 heads of broccoli cut up

2-3 stalks of celery chopped up

2 cans organic lentils

2 tbsp. ground cumin

2 tbsp. turmeric

2 tbsp. curry

2 tbsp. garam masala

2 cups organic vegetable broth

3-4 tbsp. olive oil

2 tbsp. canola butter spread

1 tbsp. flour

1 cup rice milk

Directions

Sauté the onion in olive oil, once onion is almost cooked add garlic, broccoli and celery and sauté until broccoli is tender.

Add lentils and vegetable broth Bring to a boil and reduce heat. In a saucepan melt butter spread and add flour and mix well creating a roux.

Add rice milk and cook over low heat until it begins to thicken. Add rice milk mixture to lentils and mix. Add spices and let cook for about ½ hour.

Vegetable Soup

Ingredients

3 tbsp. olive oil

1 small yellow or white onion

3 cloves garlic

2 heads broccoli

2 stalks celery

10 small carrot sticks cut up

2-3 squash (yellow or green)

2/3 can tomato sauce

1 tbsp. dried basil

Salt and pepper to taste

Directions

Sauté onions in olive oil until almost cooked, then add garlic and sauté.

Add remaining vegetables and sauté until they start to become tender.

Add tomato sauce, basil, salt, and pepper.

Cook on low-medium heat until all vegetables are completely softened. Serve warm.

Vegetarian/Vegan Chili

Ingredients

1 medium white or yellow onion

3 cloves of garlic

1-2 yellow or orange bell peppers

2-3 jalapenos

3 tbsp. olive oil

2 cans organic pinto beans

2 can organic kidney beans

1 large can tomato sauce

Salt and pepper to taste

chili powder to taste

Directions

Sauté onions in olive oil until tender, then add garlic, bell peppers, and jalapenos, sauté for a couple of minutes.

Add both types of beans, tomato sauce, chili powder and salt and pepper.

Bring to a boil, and then lower to a simmer for 20-25 minutes.

(I sometimes add some TVP or tempeh crumble)

Vegan Tortilla Soup

Ingredients

4-5 corn tortillas (sugar free)

1 medium yellow or white onion

4 cloves garlic

4-5 tbsp. olive oil

3-4 Serrano chilies

1-2 tomatoes

1/3 bunch cilantro

3 can pinto beans

1 small can tomato sauce

4 cups vegetable broth

2 cups frozen corn

Salt and pepper to taste

Directions

Cut tortillas into thin strips and fry up in olive oil.

Once cooked set aside for later.

Sauté garlic, onion and chili peppers in olive oil.

Add cilantro, tomato, and dash of salt and sauté.

Add vegetable broth, tomato sauce, beans, and corn.

Bring to a boil, then reduce heat and let simmer for 20-25 minutes.

Top with yogurt or vegan sour cream and tortilla strips.

Minestrone Soup

Ingredients

3-4 tbsp. olive oil

4-5 cloves garlic

1 medium white or yellow onion

1/3 small bunch of fresh basil chopped up

1 tomato

2 cans cannelloni beans

1-2 can green beans

1 small can tomato sauce

4 cups vegetable broth

1 tsp. Herbs de Provence

Salt and pepper to taste

Directions

Sauté garlic and onion in olive oil.

Add basil and tomato and sauté for a couple of minutes.

Add cannelloni beans, green beans, tomato sauce, vegetable broth, salt, pepper, and herbs de provence. Bring to a boil, reduce heat and simmer about 20-30 minutes.

Vegetable Noodle Soup

Ingredients

3 heads of broccoli

1 bunch green onions

2-3 cloves garlic

½ head cauliflower

2 cups chopped carrot

1 cup mushrooms

3 tbsp. olive oil

4 cups vegetable broth

2 cups of water

1 tbsp. cumin

1 tbsp. Indian chili spice

1 package rice noodles

1 teaspoon salt

Directions

In a soup pan sauté green onion and garlic in olive oil for 3-4 minutes.

Add broccoli, cauliflower, carrot and mushrooms and sauté until they begin to soften.

Add vegetable broth, water, cumin, salt and chili and bring to a boil.

Reduce heat and let simmer for about 20 minutes.

Add rice noodles and cook an additional 8-10 minutes.

Native American Beans

Ingredients

3 lbs. organic pinto beans

4 cups organic vegetable broth

4 cups bottled water

1 white or yellow onion

3-4 cloves garlic

3 tbsp. olive oil

1 tbsp. ground cumin

Salt and pepper to taste

Directions

Soak pinto beans overnight in lightly salted water.

When ready to begin cooking beans, drain water and remove cracked beans, and any bad beans.

Sauté chopped onion in olive oil for 3-4 minutes.

Add garlic and sauté another 2-3 minutes.

Add beans, water, vegetable broth, cumin, salt and pepper.

Garlic Soup

Ingredients

3 heads of garlic

5 large potatoes

2 handfuls of fresh spinach

1 tbsp. curry

Salt and Pepper to taste

8 cups of vegetable broth

4 slices toasted sour dough bread

Directions

Smash and peel garlic gloves from three heads of garlic.

Place whole cloves of garlic in vegetable broth with sliced up potatoes.

Add curry, salt and pepper and bring to a boil.

Reduce heat to medium and cook for about 45 minutes or until potatoes have softened.

Add fresh spinach and cook until spinach has wilted.

Place toasted sour dough bread in a soup bowl and ladle soup on top of bread and serve.

Tomato Basil Soup

Ingredients

7-8 large tomatoes

8 cups vegetable broth

1 onion

3 tbsp. olive oil

2 medium potatoes

1 cup carrots

2 tbsp. chopped fresh basil

Salt and pepper

4 slices sour dough bread

Vegan mozzarella cheese            

Directions

Heat olive oil in a stockpot or large soup pot.

Add onion and garlic and sauté for 4-5 minutes.

Add fresh basil and sauté another 2 minutes.

Add potatoes carrots, tomatoes and vegetable broth.

Simmer for 30 minutes.

Using a slotted spoon, remove tomatoes from pot and remove skins and the center portion of the top of the tomato.

Put tomatoes back into pot and cook for an additional half hour until carrots and potatoes and fork tender.

Let cool for half an hour.

Take a hand blender and blend soup until creamy.

Add rice milk, salt and pepper and cook an additional 15 minutes.

Top sour dough bread slices with sliced vegan mozzarella cheese and place in broiler.

Cook until cheese has melted and begins to slightly brown.

Ladle soup into coffee mugs or small soup bowls and top with cheesy bread.

Thai Green Curry Vegetable Soup

Ingredients

1 bunch chopped green onion

4-5 cloves garlic

2 tbsp. olive oil

2 cups chopped mushrooms

2 cups chopped carrot

½ cauliflower chopped

1 package organic frozen chopped broccoli

1 bell pepper

2 cups snap peas

2 handfuls of fresh spinach

8 cups vegetable broth

1 can unsweeten coconut milk

1 tbsp. green curry paste (for spicier soup add two tbsp.)

Salt to taste

Direction

In a stockpot sauté green onion and garlic in olive oil.

Add all vegetables and sauté until vegetables begin to soften.

Add vegetable broth, coconut milk, curry paste and pepper and bring to a boil.

Reduce heat to medium low and let simmer for about ½ hour.

Southwestern Black Bean Soup

Ingredients

1 onion

3 cloves garlic

1 yellow or orange bell pepper

2 jalapenos (if you like your food really spicy add three)

2 tbsp. olive oil

1 tomato

4 cans black beans

2 tbsp. ground cumin

1 tbsp. chili powder

1 can organic tomato sauce

3 cups organic vegetable broth

Salt and pepper to taste

Directions

In a stockpot or large soup pot sauté onion, garlic, bell pepper and jalapenos in olive oil.

When onions begin to become translucent add tomato.

Drain two cans of the black beans and add to the pot.

Mash up the other two cans of black beans and add to the pot.

Add tomato sauce, vegetable broth, cumin, chili powder, salt and pepper.

Bring to a boil, then reduce heat to medium low and cook for about ½ hour.

Vegetable Stew in White Sauce

Ingredients

5-6 potatoes

3 cups carrots

1 celery stick

1 onion

2 cups cream of mushroom soup

2 cups vegetable stock

Direction

Place all ingredients in a crock-pot and cook at least eight hours on high heat.

Vegetable Soup in White Wine Stock

Ingredients

4 zucchini

2 cups broccoli

2 cups carrot

1 onion

4 cloves garlic

2 cups cauliflower

3 tbsp. olive oil

4 cups vegetable broth

½ cup white wine

Directions

Sauté onions in olive oil until they begin to soften.

Add garlic and sauté additional 2-3 minutes.

Add remaining vegetables and sauté until they begin to soften.

Add vegetable broth, salt and pepper and bring to a boil.

Simmer mixture 15 minutes.

Add white wine and simmer an additional 10 minutes.

Enjoy and stay warm!