Posts tagged avocado

Soup, soup, a tasty soup, soup

Today’s post is brought to you by p-p-p-p-p-p-procrastination.

Soup #1: Alphabet soup

Alphabet soup

Alphabet soup

I recently purchased Bob’s Red Mill Vegi Soup Mix in an attempt to broaden my dietary range of proteins. It is a simple mix of “green split peas, yellow split peas, barley, lentils and vegetable pasta”. If you do not have to worry about cross-contamination, I would suggest making your own mix from bulk goods to save a little money.

Ingredients (2 servings):

Directions:

1. Sauté onions and garlic until transparent. (I did this with water instead of oil.)
2. Add water or broth, tomato, other vegetables and the soup mix. Bring the mixture to a boil.
3. Reduce heat, cover and simmer for 60 minutes.
4. Add salt and pepper to taste.

Other vegan vegetable soup recipes:

Soup #2: Black bean soup

Black bean soup

Black bean soup

Black beans are an excellent source of both protein and fibre. Although black beans and other legumes are an incomplete source of protein, one can easily combine them with grains to form an excellent source of complete protein.

Ingredients (2 servings):

  • ½ c onion, coarsely chopped
  • 2 cloves of garlic
  • 1 c black beans, canned
  • 1 tomato, coarsely chopped
  • 1 c zucchini, cubed
  • ½ c corn
  • 1 c water or vegetable broth
  • 3 T nutritional yeast
  • 1 t cumin
  • garlic salt and peper
  • ½ avocado

Directions:

1. Sauté onions and garlic until transparent. (I did this with water instead of oil.)
2. Add the beans and a little bit of water. Fry for a few minutes.
3. Add water or broth, tomato, other vegetables, cumin and 2 T’s of yeast. Bring the mixture to a boil.
4. Reduce heat, cover and simmer for 30-45 minutes.
5. Add remaining yeast. Add salt and pepper to taste. Garnish with avocado slices.

Other black bean soup recipes:

– Aly

Articles of interest:

PS Let me know if you have an awesome soup recipe that should be included!

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Mango Avocado Guacamole

I really shouldn’t make guacamole so often, because tortilla chips (which couple magnificently with guac, of course) are just so impossible to stop eating. Tortilla chips + me = bad news bears.

But then along comes Your Vegan Mom who posted the idea of mixing mango and avocado for a dip. I used the same super-simple PC Guacamole mix as I did last time, but this time added one chopped organic mango.

Tengo hambre, amigos!! Mmmmm.

-Maureen

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Holy Guacamole

If you don’t live in Canada, go here.

Canadians are lucky enough to have access to the President’s Choice brand, which is marketed as a cheaper, more honest alternative to brand-name products, and is only found in select grocery stores. I am a hard scrutinizer of nurtitional and ingredient labels, and I’m a scientist, and I have always found PC products to be, as I said, honest about what they offer. Moreover, PC has always been insanely quick to market new, fresh, innovative low-cal vegan products that taste great and come at a fair price. For example, PC soy milk, which I started buying almost 8 years ago, is creamy, sweet, and delicious, but has only 80 cal/cup and is the cheapest one on the shelf at $3.49. And unlike other brands which rely on cheezy marketing schemes and cheap, unhealthy ingredients (like oh, I don’t know, a company that starts with K and rhymes with Braft), the good folks at PC seem genuinely interested in making wholesome products.

I came across PC Guacamole Seasoning Mix yesterday. It looks like a jar of salsa and contains all wholesome ingredients; no chemical voodoo. Just add 3 avocados to 3/4 cup mix et voila! Tastes like heaven.

Happy long weekend!

-Maureen

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Heart-shaped granola bars

This is a recipe in progress. If you are looking for something to satisfy your sweet tooth, wait for Maureen’s next post!

1 ¼ c rolled oats
1 T spelt flour
1 t cocoa powder
1 t ground flax seed
1 T dried goji berries
2 T raisins, currants, dried cherries, and/or dried cranberries
2 T chocolate chips
¼ c frozen, unsweetened raspberries
¼ c water or juice of your choice
1 banana
5 drops of Stevia

Mix everything together. Dollop the mixture on to a lightly oiled pan and bake at at 350 F for about 20 minutes. The blobs of oatmeal will not flatten during the baking process, so make sure to do so before baking if desired. The version I used to make the granola bars in the picture had too much liquid, and did not include the extra 2 T of dried fruit and chocolate. It yielded about 22 little hearts.

Note: I included the goji berries for their festive red colour. They are far too expensive for what they are, especially since there does not seem to be much scientific evidence supporting their attributed properties. I do not think I will be purchasing these again!

During my quest to find vegan and allegy safe chocolate chips, I picked up some mung bean sprouts at the Natural Food Pantry and ended up using them, along with grated carrot, baby spinach, sliced cucumber, snow peas, capers, cubed tomato, chick peas, cubed avocado and chopped orange pepper to make an awesome salad for supper:

– Aly

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