vegan soup

All posts tagged vegan soup

Curried Black Bean & Kabocha Squash Soup

Published October 4, 2013 by Vegan Derby Cat Party

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Thomas finally came down with the cold his body had been fighting today, and needed some culinary medicine. I decided that black beans and the kabocha squash sitting on my counter would be a great base, and I threw in a package of sprouted tofu because he loves tofu the most of any human I know! I also love to give my crazy Seattle bicyclist super protein packed meals whenever I can.

Curried Black Bean & Kabocha Soup

olive oil, for misting pot

1 medium onion, finely chopped
1 green pepper, finely chopped
3-4 cloves garlic, finely chopped
1 kabocha squash, scrubbed, mostly peeled and cubed small

7 c. filtered water
3-4 bouillon cubes
2 cans black beans, drained & rinsed well
1 package extra firm tofu, cubed small

2-3 tbsp. curry powder
1+ tsp. cinnamon
1 tsp. cumin
+/- 2 tsp. salt
pinch of all spice
a few grinds of black pepper
cayenne pepper to taste, optional

Directions:

1. Mist a large pot with olive oil and set to low/medium heat. Add onions and cover. Keep chopping pepper, garlic, squash, stirring them in as you go, replacing cover after each, about 10 minutes.

2. Add water, bouillon, black beans, tofu, and spices. Raise heat to high, and bring to a boil.

3. Drop heat, cover, and simmer 30 minutes. Stir and taste for seasoning. Simmer partially covered for 15 more minutes.

You’re done. Yum!

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Lentil, Split Pea, Garbanzo Soup

Published March 20, 2013 by Vegan Derby Cat Party

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So I’m posting this for Katy, who asked for the recipe after seeing a picture. These lentil split pea soups have become a staple food in my kitchen, and are never the same twice. (Which explains why there are so many of them in my recipe tab.) It’s a tradition that’s sort of been passed down to me from my mother, who makes a pot of lentils and/or split peas at LEAST once a week. She’s not into cooking anything fussy, and as a nurse, a Cuban, and a person who has always naturally leaned towards a vegetarian diet, she knows how much protein punch she can get from these simple and easy meals. My versions are fairly different from her’s, however, because mine tend to have major Indian and Macrobiotic influences. I often combine several different legumes, and even leftovers if I can get away with it.

In this particular case, we happened to really need to go grocery shopping. Honestly if you open our fridge right now, all you’ll see is the Britta, 2 cans of Dave’s Pale Ale and 2 packages of sprouted tofu.

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See?! I’m dead serious, we’re even out of garlic! But we did have onions, celery and potatoes, so that was enough for me to get a good base going. I used dried lentils and split peas, and the dark colored chickpeas were leftovers from the batch that I made from scratch for another recipe and needed using up. I ended up with so much cumin because I went to add a teaspoon and a bunch dumped out, but it totally worked out. The millet paired really well with it. (How to cook millet) Anything with a ~ is an approximation.

Lentil, Split Pea, Garbanzo Soup
4-8 servings

oil for misting pot, or ~1 tsp. (I used EVOO)

2 yellow onions, chopped to liking
1 stalk of celery, chopped to liking
1 large baking potato, chopped to liking

~1/2 tsp. of salt
~1 tsp. of garlic powder
fresh ground black pepper
pinch of cayenne pepper

8 c. filtered water
6 tsp. of concentrated veg broth stuff (you can use broth, or bouillon, or powder too)

1 c. of lentils
1/2 c. of yellow split peas
2 c. of rinsed garbanzos (or 1-2 cans)

2 tbsp. curry powder
~1 tbsp. of cumin

Directions:

1. Mist a large pot bottom with oil of choice, and heat to medium. Add the onions while you chop up the celery and potato, and toss them in as you go. Sprinkle in salt, garlic, and pepper. Keep stirring periodically until the onions get translucent and slightly browned.

2. Add water and deglaze pot bottom by stirring up any pieces that got stuck to the bottom. Add veggie broth stuff, legumes, and remaining spices.

3. Bring up to a boil, cover and drop to simmer for at least an hour. Done!

:)

Easy Spiced Split Peas

Published September 12, 2012 by Vegan Derby Cat Party

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So life is good. The last two months were especially difficult for me, and part of that was the loss of a wonderful lady in July, my grandmother. She would have been 90 in October. Now that I’ve been starting to feel better again, my appetite has come back, and I’ve started on cooked food again. This recipe was made with lots of love for a very sick Thomas last week, and made from the split peas I inherited from my abuelita’s kitchen. She wasn’t a woman who had a lot earthly possessions, but what she did have was an extreme love for her family, and a strong desire to feed us whenever possible! So it’s extra nice that I’m able to produce a few last meals that still feel like they came from her, at least in part.

Easy Spiced Split Peas

1.5 c. split peas, rinsed
3-4″ piece of kombu, optional
6-8 c. of filtered water
2 “not beef” bouillon cubes

1 medium-large onion, chopped finely
3-4 carrots, chopped finely
1 red bell pepper, chopped finely
1 poblano pepper, chopped finely
1 tsp. liquid smoke
2 tsp. cumin
2 tbsp. curry powder
cayenne pepper, to taste

greens of your choice, optional

Directions:

1. Throw rinsed split peas and kombu into a 5 qt. pot with water and turn the heat up to high.

2. Chop up everything else while your waiting for them to boil, and toss in as you go. Add in seasonings. Throw in some greens if you have some, or feel so inclined.

3. Drop heat to low, to simmer for 1 hour. As you stir the soup, the kombu will mash up and disperse. At this point everyone should be all cooked and happy, and your house should smell delicious.

Enjoy as a soup with some fresh baked bread, or as a stew over a nice simply cooked grain.

Curried Split Pea & Lentil Soup – Orange & Purple Variation

Published June 21, 2012 by Vegan Derby Cat Party

As I’ve alluded to, since we moved to Fort Laudy, I’ve been slacking completely in the kitchen. With the exception of a couple Appetite for Reduction cooking kicks, it’s pretty much been non-existent. We’ve been mostly subsisting on mexican food, so not all that expensive, but after some unexpected car expenses this week, I figured I should probably get back in cooking mode, and try to stick to economical meals.

Yesterday was a rainy, gray day, and perfectly suited for a bowl of hot soup and straight outta the oven biscuits. Here I did a variation on two of my recipes: Curried Split Pea & Lentil Soup & Drop Biscuits. I adapted my soup to the veggies that needed using, and modified the flavor profile on my standard biscuits to match. It ended up being an orange & purple variation, using carrots, a tiny bit of sweet potato, purple potatoes, and sweet red onion, which was divine in this version. The biscuits got a cheezy flavor from the addition of nutritional yeast and thyme.

It’s a good thing I made such a healthy soup though, because we ate 7 of the 8 biscuits that I made. I said to Thomas “this is why we were fat when I was cooking all the time!” (In my reality being fat is keeping 2-3 pounds heavier, so don’t mind me!) Tonight I’ll reinvent it with some extra water/broth (it thickens tremendously overnight!), pearled barley and spinach.

Curried Split Pea & Lentil Soup – Red Onion & Purple Potato Variation

3 c. split peas and/or lentils, picked through & rinsed
(I used half green split peas and half red lentils)
12 c. of filtered water
2 – 3″ pieces of kombu (seaweed)

extra virgin olive oil for misting pan
1 medium red onion, roughly chopped
4 small carrots, peeled and cut into chunks
4-6 purple fingerling potatoes, peeled and cut in half
1 small sweet potato, peeled and cut into chunks

2 tbsp. good curry powder
pinch of garam masala
pinch of cumin
2 tsp. sea salt
Braggs or shoyu or tamari or red. sodium soy sauce, to taste (optional)
fresh ground pepper

Directions:

1. In a large dutch oven (5.5qt) or stock pot, bring 12 c. of water, seaweed, and peas/lentils up to a boil over high heat. Skim off any foam, cover, and lower heat to simmer for 1 hour.

2. Meanwhile, prepare other ingredients. You can either chop them all very finely or pulse in a food processor. Mist a large skillet with olive oil, and raise to medium heat. Add veggies, and saute, stirring often, until they begin to soften, about 5-10 minutes. Sprinkle mixture with half of the salt, cover and sweat at low heat for 10-15 minutes.

3. Add remaining seasonings and vegetable mixture to simmering soup. After initial hour, taste and adjust seasoning & cooking time if necessary.

Veggies that needed using! Purple potatoes, carrots, sweet potato and red onion.

Prepped for the processor!

After.

In the pan. Color coordinated.

We have soup!

Cheezy Drop Biscuits

2 c. flour of your choice (I used bread flour and thus skipped the optional gluten)
1 tbsp. vital wheat gluten, optional (extra protein, and added gluten for whole wheat flour)
1 tbsp. baking powder
1 tsp. of salt
1/4 c. nutritional yeast
pinch of thyme
fresh ground pepper

3 tbsp. non-hydrogenated vegetable shortening
1 c. of non-dairy milk

Makes 8-10 biscuits!

Directions:
Preheat oven to 450*F. Prepare cookie sheet.

1. Combine dry ingredients in a large bowl. Add shortening and cut in with a pastry blender or crumble with fingers until dough looks like fine crumbls.

2. Slowly stir in milk until combined. If dough seems too dry,  add a tablespoon of water. Drop dough into evenly sized balls on prepared cookie sheet. Bake for about 10-12 minutes. They will be slightly golden on top.

BISCUITS!!!!!!

Veggie Potpie Soup

Published March 12, 2012 by Vegan Derby Cat Party

Since I was SO behind on posts, I’m going to pepper in a few cooking posts with the restaurant reviews from our recent travels. A few weeks ago I had Thomas pick out a few meals from Appetite for Reduction. Around the same time we also found a cheap bag of TSP (TVP chunks) at WF that we couldn’t resist buying. The two meetup in this adapted version of Isa‘s Veggie Potpie Stew from AFR. The TSP chunks taste even better the next day after soaking up all the flavors. Speaking of the next day, I added 3 cups of water to it on day 2 (it thickens up a lot!),  along with half a bag of frozen, chopped spinach to give it a delicious little makeover as a second dinner. I served it with my drop biscuits for a warm, comforting, healthy dinner. Enjoy!

Veggie Potpie Soup

olive oil for misting

1 medium onion, chopped
3 cloves garlic, minced
1.5 tsp. dried sage
1/2 tsp. salt
fresh ground pepper

1/2 c. split peas
6 c. filtered water + 2 bouillon cubes
1 c. TSP chunks, optional

3 small potatoes, cut into small pieces
1/2 lbs carrots, cut into 1/2″ chunks
3 small zucchini, chopped

1 tbsp. dried thyme
1 c. filtered water
1/4 c. flour
1 c. frozen peas

Directions:

1. Mist a 4-5 qt pot lightly with olive oil, add onions, and raise to low-medium heat. Cook until translucent. Add garlic, sage, salt & pepper, and cook another minute.

2. Add split peas, water and bouillon, and raise to a boil. After 5 minutes, add potatoes, carrots, zucchini, and TSP chunks (if using). Cover and simmer 25-30 minutes, stirring occasionally.

3. Whisk the flour into the cup of water, to dissolve it fully, and add it to the pot along with the last of the thyme and frozen peas. Simmer, uncovered, for about 10 more minutes. It thickens up quite a bit, and even more so overnight.


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(4. The next day I added 3 c. of filtered water & half a bag of frozen, chopped spinach.)

Coconut Lentil & Split Pea Soup

Published February 23, 2012 by Vegan Derby Cat Party

I followed a link for roasted brussel sprouts the other day, and ended up finding this soup recipe on La Petite Maison Verte. As I read further, I found it amusing that the recipe had a history. She had found it on 101 Cookbooks, who was turned on to it by her neighbor, who had adapted it from a copy of the Esalon cookbook. And now I pass it onto you, as I have made it. ; ) I had about a cup of roasted onions, carrots, and steamed collards that I used instead of fresh carrots, and though I attempted toasting the curry powder, I’m not sure that it made much of a difference. It may make more of a difference if you’re actually toasting the whole spices and grinding them yourself, as they do in traditional Indian cooking, so I just left it as an option.

This one is definitely going in my permanent rotation. It made a lovely meal on one of our last “winter” cold snaps. The pictures aren’t the greatest, but it was really delicious!

** EDIT 6/19/2013 : I condensed this recipe a bit from my original take to make it easier for a simple weeknight meal. I added some cinnamon & cayenne too. **

Coconut Lentil & Split Pea Soup

1 c. green (or yellow) split peas, rinsed
1 c. lentils, rinsed (I’ve used red and regular)
7 c. water
1 piece of kombu, optional
1-2 medium carrots, peeled and finely chopped
3 tbsp. fresh ginger, peeled and minced (divided)

olive oil for misting
remaining ginger
1 large red onion, finely chopped
1/3 cup raisins
1/3 cup tomato paste

2 tablespoons curry powder (optional: toasted by heating over low heat in a small skillet until fragrant)
1 14-ounce can [light] coconut milk
1-2 tsp. sea salt  ( or low sodium soy sauce/shoyu/tamari or bragg’s, to taste )
1/4 tsp. cinnamon
cayenne pepper to taste

1/2-1 c. fresh or frozen chopped greens, optional

Directions:

1. Place lentils, split peas, water and kombu in a large pot and set to boil. When lentils and water boil (skim off any foam!), add carrots and 2 tbsp. of the ginger. Cover and simmer 30 minutes.

2. Mist a skillet with a little more olive oil (or you can use a thin layer of water), and set to low-medium. Add red onion, remaining tablespoon of ginger, and raisins. Cook for 5-7 minutes, stirring frequently, and add tomato paste. Cook an additional 2 or 3 minutes.

3. After soup simmers for 30 minutes, add onion mixture, curry powder, coconut milk, and salt. Simmer uncovered for 20 minutes. If you like, throw in some greens for the last 5 minutes. At this point you can blend it using an immersion blender, or pour it very carefully into a blender in batches to get a wonderful, smooth consistency, or just leave it as is for a hearty soup.

Enjoy!

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Super Veggie & Chickpea Soup

Published October 29, 2011 by Vegan Derby Cat Party

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I’ve been in bed for the last three days sicker than I’ve been in years. Since eating fully vegan, I usually just get sick for a day or half a day, and it goes away, so this was pretty odd. I’m blaming this one on the [not vegan!] flu shot that I was forced to take for work. I got the injection last Thursday, and Thomas was sick all last weekend. I think the two compounded to give me one hell of a nasty bug. What’s my point? I needed soup!

My mom dropped off a big bag of veggies yesterday, and today I was finally feeling a bit better and able to stay in the kitchen longer than 3 minutes without having to go run for a tissue. I based this around a north african chickpea soup recipe that I used to make a lot. Mine has a ton more veggies in it, though! Tomatoes would be great in here too if you have any.

Super Veggie & Chickpea Soup
6 servings

Olive oil for misting pot
1 large onion, finely chopped
2 carrots, finely chopped

1 small red bell pepper, chopped
1 small yellow bell pepper, chopped
1 poblano pepper, seeded, finely chopped
1/4 jalepeno pepper, seeded and finely chopped
1 tsp. sea salt
2-3 tsp. curry powder
1.5 tsp. cumin
1.5 tsp. turmeric
~1/8 tsp. smoked paprika
dash of cayenne
few grinds of smoked black pepper

7 c. filtered water + 2 veggie bouillon cubes (or use all water or all veggie broth to suit your needs)
2 15oz cans chickpeas, well rinsed
1 large zucchini, peeled (not organic) and chopped
1 large summer squash, peeled (not organic) and chopped
1-2 c. chopped frozen greens, i used spinach

Directions:

1. Spray a large dutch oven or heavy pot with olive oil and heat to low-medium. Add onions and carrots. Cook until they begin to soften about 5-7 minutes, while you cut your other veggies. Raise heat to medium, add peppers & spices, and cook for another few minutes.

2. Add water, chickpeas, frozen greens, and squash. Bring to a boil and simmer for at least 15 minutes, but 30 or more is better!

Nutrition Facts: Approximately 164 Calories, 3.3g Fat*, Cholesterol 0mg, Sodium 500mg*, Carbs 30.7g, Fiber 8.4g, Protein 8.3g, Vit A 102%, Vit C 110%, Calcium 8%, Iron 18%

* Fat & Sodium will vary based on the broth or bouillon you choose!

Repeat: My Curried Pumpkin Lentil Soup

Published July 20, 2011 by Vegan Derby Cat Party

I made my curried pumpkin lentil soup for dinner tonight. It was raining out and seemed apropos even though it’s still only summer! I used a mix of frozen spinach and frozen mixed greens – kale, collards, mustard greens this time, and left out one of the bouillon cubes and seasoned it with some bragg’s instead. I also added a LOT of curry powder! This nourishing comforting dish is pretty easy to make and the only knife work is some light chopping of the onions and mincing of the garlic. Enjoy!


Spicy Black Soybean & Sweet Potato Soup

Published January 24, 2011 by Vegan Derby Cat Party

Not only did soup allow me to go yet another night without making a trip to the store (clean out the pantry!) but it also allowed me to use my new bowls : ) I served this over brown rice, to make a spicy and satisfying meal.

Black Soybean & Sweet Potato Soup

3 tbsp. olive or canola oil
1 large onion, chopped (i used half red & half yellow)
3 cloves of garlic, minced

6 c. vegetable stock (6 c. water + 3 boullion cubes)

1/2 tsp. cumin
1/4 tsp. cinnamon
1 tbsp. chili powder
1/4 tsp. cayenne pepper (or more if you like heat!)
salt & fresh ground pepper, i like smoked

1 tbsp. cornstarch, whisked with 2 tbsp. of broth before adding

1 can of sweet potato puree
1 14.5 oz can diced tomatoes w/jalepenos or chiles, drained
1 16 oz can pinto beans, drained & rinsed
1 16 oz can black soy beans, drained & rinsed

Directions:

1. Heat oil to medium in large pot or dutch oven. Add onion and stir until softened, about 7 minutes. Add garlic and cook an additional minute.

2. Add remaining ingredients. Bring up to a boil, and then drop to simmer. Simmer uncovered for at least 15 minutes, but 30 is better. Enjoy!

Always make sure to rinse your canned beans! These black soybeans sure had a lot of foam!

Curried Pumpkin Lentil Soup

Published September 16, 2010 by Vegan Derby Cat Party

I’ve been meaning to make some lentil soup for quite a long time (kassidy gave me these lentils in NYC!) and finally got motivated to throw one together tonight. Since fall is upon us and all the pumpkin yummies are starting to show up, I made sure to add some in here too. Yay, pumpkin. : )

Curried Pumpkin Lentil Soup

olive oil for misting
3-4 cloves garlic
1 medium onion, chopped (here i used half each of yellow & red, b/c they were just hanging out)

6 c. of stock (or 3 boulion cubes & 6 c. of water, way cheaper)
14.5 oz. can of tomatoes, undrained
15 oz. can of pumpkin puree (not pumpkin pie filling!)
1 tsp. of ground ginger (use 2 tsp. of fresh if you have it!)
1 tsp. cinnamon
1 tsp. curry powder
pinch of nutmeg
sea salt, black & cayenne pepper to taste
1 1/2 c. lentils of your choice (i used green, the red ones will sort of dissolve, up to you!)

8 oz. frozen chopped spinach

Directions:

1. In a large pot or dutch oven spray a mist of olive oil, add onions, and cook at medium heat for about 5 minutes or until onions soften. Add garlic and stir for a minute.

2. Stir in stock, tomatoes, pumpkin, spices and lentils. Bring to a boil, reduce heat and simmer, covered, for 35 minutes.

3. Stir in frozen spinach, raise to boil again, cover and simmer for 10 more minutes, or until lentils are tender.

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