Posts tagged lentils

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!

Comments (17) »

Footloose

Sorry for the massive delay in posting, guys. I’ve actually moved twice in the last month and, although I’ve been taking a lot of photos, posting them hasn’t been at the top of my list. I hope everyone had a debaucherous and regrettable New Years Eve—after all, 2008 only ends once!

In honour of  2008, I’ll be presenting today’s post of recently devoured foodstuffs in the form of a countdown. DRUMROLL!

10. Jenna’s most excellent Lentil Curry, made with yellow lentils and served with quinoa:

Lentil Curry

9. Fake chicken by SoYeat (or SoVeat?). In truth, I’ve never had fake chicken before but I liked it a lot! It also got the omnivore seal of approval.

Fake chicken by SoYeat

My aunt made me this for lunch, with baked sweet potato fries.

8. Sauteed fruit! I picked up this idea in Jamaica.

bananas, blueberries, peaches, pears

It makes a savoury dessert or, as pictured here, a yummy companion for steel cut oats.

7.  Kath’s Kale Chips. A simple, super-healthy recipe. Just wash a head of kale, slice once down the main vein, spray with olive-oil spray, and sprinkle with a salty-herb mixture. I used jerk seasoning from Jamaica. Bake at 350 deg C for 15 minutes (until edges are brown). A huge bowl of this has about 170 calories, 450 mg of calcium, and 1500 mg of potassium.

Kale is one of those superfoods that you should always eat, and this recipe makes a great sub for potato chips or nachos.

6. Steamed spinach with raisins and dried cranberries. Another idea from Jamaica. I topped this batch with nutritional yeast to give it a cheesy favour.

It looks like a small portion but it's actually about 10 cups of fresh spinach (aka 470% of my daily Vitamin A requirement). That stuff really shrinks, eh?

5. Quesadillas!

I topped my whole-wheat tortilla with 3 slices of Veggie Slices vegan cheese, olives, tomatoes, and cilantros.

I folded it over and heated it for a few minutes on each side, et voila!

4. Thank you, thank you, thank you Vegan Dad for your Veggie Lunch Meat recipe, which will probably save me thousands of dollars over the next few years.

I'll never buy another Yves three-serving package of soy meat for $3.99! (that's a toothpick for comparison)

All the ingredients for this recipe cost me about $2, and I cut the log into 14 thick slices, each of which packs 14g of protein.

Recipe (from Vegan Dad, whose cookbook is for sale here):

Ingredients:
1 cup white beans (I used kidney beans)
2 cups water
1/4 cup oil
2 tsp salt
2 tsp paprika
2 tsp onion powder
1 tsp garlic
1/4 tsp tumeric
1 tsp ground fennel
1 tsp sage
1 tsp pepper
1 tsp soy sauce
2 3/4 cup vital wheat gluten

Directions:

Get water steaming in your steamer.
1. Place all ingredients except the gluten flour in a blender and process until smooth. Pour into a bowl. Add gluten flour and work into a dough.
2. Shape dough into a log and wrap in heavy duty foil like a tootsie roll. Try to make the roll as thick as possible. Steam for 1 hour.
3. Preheat oven to 350 degrees in the last 15 mins of steaming. Remove seitan from steamer and bake for 45-60 mins. Seitan should swell and press against the foil.
4. Cool and slice as needed for sandwiches. This seitan holds up very well and can be shaved very thin. Store in the fridge

3. Another round of my fave lemon-cranberry bread, made with my new loaf pans.

lemon-cranberry bread

2. Pineapple-carrot cake!

I couldn't find any vegan cream cheese to make icing but the cake was really good by itself anyway.

Recipe (modified from a few different sources):

Ingredients:

1 and1/4 cups all purpose flour
1 cup w/w flour
2 teaspoon baking soda
2 teaspoon cinnamon
1 teaspoon allspice
1 teaspoon baking powder
1 teaspoon salt
1 cup brown sugar
3 egg equivalent in Ener-G egg substitute
1 teaspoon vanilla
1/2 cup vegetable oil
1/2 cup applesauce
2 cups finely grated carrots
1 can (about 14 oz) crushed pineapple, drained
1 cup walnut pieces

Directions:

Preheat oven to 350°. In a medium bowl, mix flours, baking soda, cinnamon, spice, baking powder, and salt. In a large bowl, thoroughly mix sugar and “eggs”. Add vanilla, then vegetable oil and applesauce. Mix wet and dry ingredients together and add carrots, pineapple, and walnuts. Pour into greased baking pan (9×9 is best) and bake for 50 minutes.

Instead of eating this cake directly, I crumbled little slices into my oatmeal, along with the almond butter that Omnivore Boyfriend's mum sent home with him. Soooo delicious.

1. Pumpkin, caramel, and chocolate loaf, modified from VeggieGirl‘s Pumpkin, Caramel, and Carob loaf.

(those plastic shards in the top are from the bowl that melted into the element while the oven was on. Oops!)

Pumpkin, caramel, and chocolate loaf

I followed VeggieGirl’s recipe exactly, except for the following substitutions:

-2 cups of flour were replaced with 1 cup of white flour and 1 cup of w/w flour
-the pure maple syrup was replaced with No Name “maple-flavoured” syrup (po’ students—holla!)
-the carob chips were replaced with vegan chocolate chips from Herb and Spice

I like how this recipe doesn’t have any oil or margarine.

—-

And that’s it! Happy very belated New Years to everyone.

-Maureen

Comments (19) »

Best Cranberry Lemon Bread… EVER!!

Seriously, everyone needs to go out and make this loaf… I absolutely love making bread (banana, zucchini, pumpkin, carrot, etc) but this was by far my most fruitful bread/cake experiment.

Woe is my lack of a loaf pan, but my trusty 9x9 didn't disappoint for gastronomy purposes. For aesthetic purposes... well let's just hope Santa brings me a loaf pan!

Yum, this bread was sweet, soft, and tangy. Just delicious all over.

I wondered what it might look/taste like to sprinkle brown sugar on the top before baking... so... Even better!

I made 3 batches in one day and popped two into the freezer. As for the recipe, I made a lot of modifications and veganizations from a recipe that was previously modified from Gourmet magazine, so this puppy has street cred, twice removed.

Cranberry-Lemon Bread

  • 1 cup all-purpose flour
  • 1 cup whole wheat flour
  • 1/2 tsp salt
  • 1 tsp baking powder
  • 1/8 cup vegetable shortening
  • 1/2 cup brown sugar
  • 1/2 cup white sugar
  • 2 “eggs” (that is, two portions of egg replacer, like Ener-G, mixed with 1/4 cup H20)
  • 1/2 cup soy buttermilk (soy milk + vinegar or lemon juice)
  • 1 tsp vanilla
  • 1 tbsp freshly grated lemon rind
  • 1 cup fresh or frozen (thawed) cranberries

Combine dry ingredients and set aside. Cream together sugars and shortening. Stir in egg-replacement mixture and beat with a fork until combined. Stir in buttermilk, vanilla, and rind. Stir in flour mixture until just combined. Stir in cranberries and pour into a greased pan. Optional: sprinkle with brown sugar. Bake at 350F for 30-40 minutes.  Remove and let cool for 10 minutes.

I also recently made a quadruple batch of Jenna‘s awesome Simple Red Lentil Curry:

What a cheap and easy recipe! I'm so pleased to have found this.

I  bombed my last dahl attempt by adding too much garam masala, so I was hesitant to dip my toes back into the water, but this turned out great. I went completely non-traditional by serving it with Israeli couscous, another discovery chanced upon during my aimless wanderings through the local bulk food store.

The Israeli couscous didn't complement the curry as much as basmati rice would have, but I was just too curious what this neat little grain would look/taste like.

Simple red lentil curry & Israeli couscous

I also made another HUGE batch of my favourite broccoli soup recipe. If you  live in the West GTA, you have probably seen me lately, wailing in numerous grocery stores at the price of fresh broccoli . I realized, embarassingly and by accident, that frozen broccoli is way cheaper and just as good for a blended soup. Can you believe I hold a science degree? Anyway, I reinvented the wheel a bit by adding red chili pepper flakes to this recipe and the results were explosive.

Seriously... best soup ever. (Please ignore my superlatives, my life isn't very exciting these days).

Broccoli Soup

  • 4 cups vegetable soup broth
  • 1 tablespoon oil
  • 1 large onion, chopped
  • 2 dried bay leaves
  • 1 pound fresh or frozen broccoli crowns and stems, chopped into small pieces
  • Salt and pepper to taste
  • 1 tbsp red pepper flakes

Heat a large pot on medium high. Heat olive oil, add the onion, red pepper flakes, and bay leaves, stirring to coat. Cook until onions begin to soften and turn brown, stirring often.

Add broccoli, stirring to coat with oil and onion flavor. Let cook, turning occasionally for 1 – 2 minutes. Stir in hot broth. Cover and cook for 5 – 10 minutes or until the vegetables are fully cooked. Remove the bay leaves.

Transfer a third of the hot mixture to a blender. Puree until smooth. Repeat with another third, then the final third.

Happy weekend everyone!

-Maureen

Comments (20) »

Baked fries with mushrooms, caramelized onion and gravy

This is a fairly high calorie and time consuming recipe. However, it is pretty amazing after a long skate on the canal, or following an astronomy midterm! Here is the recipe:

Baked fries:
2 potatoes
1 t sunflower oil
1 t garlic powder
½ t ground black pepper
½ t cayenne powder

Preheat your oven to 450 F. Slice the potatoes in to strips and put them in a bag with the spices and oil. Shake the bag until the spices are evenly distributed and then place the potatoes on a lightly oiled baking sheet. Bake for 15 minutes, flip, and then bake for another 10 minutes.

Mushrooms, caramelized onion and gravy:
¼ c red lentils
1 c water
¼ low sodium vegetable bouillon cube
1 t rosemary
1 t garlic powder
1 t coriander
1 t cumin
1 t curry powder
1 t onion salt
1 t olive oil
3 garlic cloves
1 medium sized white onion, coarsely chopped
½ c diced mushroom
2 T low-sodium soy sauce

Rinse the lentils in cold water, and add to 1 c of boiling water. Simmer lentils for 30 minutes with 2 cloves of garlic, bouillon cube and spices. Oil a large pan and begin caramelizing the onion. Add the mushrooms and remaining garlic clove. Once the lentils are cooked and mushy, add the lentils to the pan and stir together with the onion mixture and soy sauce on low heat until sufficiently mixed. Pour over fries and enjoy. I had sauerkraut with my fries too!

Read the rest of this entry »

Comments (2) »