Miso Soup - SUPER EASY & FAST

Miso soup is super easy to make and takes only minutes to prepare (roughly 15 minutes or less). 

First thing - you'll need to stock your shelves/fridge with a few items from an asian market. If you keep these items on hand, you'll be able to make soup in a jiffy. 

- dried seaweed (I use the long strips)

-dried shiitake mushrooms

-toasted sesame seeds

-miso paste (yellow is milder and red is more robust)

-dry noodles (I use flat wheat noodles that are about 1/4" wide)

-nori flakes (minced seaweed for garnish)

-chili oil (optional)

None of the stuff above is absolutely necessary except the miso. 

If you're just making yourself a big bowl, a sauce pan will do. Otherwise, use a soup pot. 

FIRST STEP: ADD WATER

In your saucepan or soup pot, pour in the amount of water you want as your stock. Be sure to measure the amount of water because this effects the amount of miso you'll add at the very end. You can add more water as you go, but just keep track of the total cups added. 

SECOND STEP: ADD DRY INGREDIENTS

Toss in dried (hydrated) shiitake mushrooms (I usually break them up into smaller bite size pieces), dried seaweed (I usually break these up because they plump WAY up in the water) and wide noodles (if you have thin noodles that don't take long to cook, then add these towards the end). 

THIRD STEP: Turn burner on to medium heat (If you like it spicier add a few shakes of chili oil and/or red chili flakes. I also like to add fresh ground pepper for extra flavor.)

FOURTH STEP: ADD FRESH VEGGIES

I typically clean and chop (bite size pieces) my veggies while the dry stuff starts to get hot. (If you're slow at cutting veggies, you might want to start this stage first and then continue while the dry stuff cooks.) You can add a variety of veggies or none at all. Here are some of my favorite things to add: baby bok choy or nappa cabbage, red bell pepper, hot peppers, button mushrooms, scallions, tofu (not really a vegetable, I know). Try adding other stuff like thinly sliced carrots or leeks. (You can also add broccoli, but I personally do not like overcooked broccoli, so I tend to leave them out of non-creamed soups.) TOSS CHOPPED VEGGIES IN POT AND COOK UNTIL VEGGIES ARE TENDER.  

FIFTH STEP: ADD MISO

Never add miso to boiling water. Instead, in a mixing bowl whisk a little warm water with the miso paste until it is dissolved. Read the instructions on the miso package in regards to the amount needed per cup. Typically it is around one tablespoon per cup. Depending on how strong your miso is, you may want to add more or less. Remember you can always add more, so if you're unsure, start conservatively (you don't want a salty mess) and taste the broth as you add until you get the desired flavor that you want. REMOVE SOUP FROM BURNER, POUR IN DISSOLVED MISO AND STIR. 

SIXTH STEP: SERVE

I like to garnish mine with fresh bean sprouts, nori flakes and toasted sesame seeds. For those who like a lot of spice, offer red chili paste or sriracha sauce to add as a topper. EAT

Tempeh, Lettuce and Tomato

I finally found hamburger buns that are free of whey and high fructose corn syrup, from a company called Rudi's Organic Bakery. These delicious buns were my inspiration for a vegan twist of a BLT. 

I really like the 5 Grain Tempeh from Turtle Island Foods. I cut it into thin slices and pan fried them. I lined the pan with extra virgin olive oil.  Then seasoned the slices with coarse ground pepper, cajun spices and seasoning salt. Once they started to get crisp, I flipped them and seasoned their other side (I added a little more oil to the pan). I flipped them one last time to get them crisp and coated with flavor. 

On a lightly toasted bun I spread a little veganaise. Then I stacked the tempeh, sliced tomato and lettuce. Simple yet REALLY tasty. 

UPDATE (06/01):  My husband and I LOVE these sandwiches. I've been making them lately with Dave's Killer Bread (Good Seed - toasted slices). I've also made these with vegan cheddar slices added and/or avocado slices. Soooooo yummy!!! 

Sweet Potato Fries

These fries are baked and have so much flavor that ketchup is definitely optional. 

You'll need a big pan or cookie sheet. I'd line it with parchment paper to make the clean-up a snap. Plus it will allow you to pick up the fries and move them without messiness. If you've never used parchment paper - get some! 

Modify  the number of potatoes used, depending on the size of your pan/cookie sheet and the number of peeps you're going to feed. For up to three people I'd use two medium sweet potatoes. 

Pre-heat oven for 400 to 410 degrees. 

- Peel the potatoes

- Slice potatoes into stick "like" shapes. I always have an odd assortment of shapes, such as short, rounded edges, skinny, etc. The various shapes will cook up differently - some will be crispy, others will be soft in the inside (a potpourri of flavor sensations). 

- Place the potato pieces on cookie sheet (or pan) so that they're not overlapping.

- Lightly pour extra virgin olive oil over the fries (don't make them greasy, just enough to make them wet)

- Season the fries (be sure to oil the fries before seasoning). I dust the fries with sea salt (or seasoning salt), dill weed, coarse ground pepper and paprika. For extra zip I also use red pepper flakes and/or a blend of cajun spices. The spicy mixed with the sweet tastes really good!! 

- Bake for 20 to 35 minutes. If you like your fries extremely crispy then cook around 30 to 35 minutes. I like mine soft and plump, so I usually pull them out around 20 to 25 minutes. If you're unsure of how long you should cook them, pull them out of the oven periodically and sample a fry. You can always flip the fries mid-way, but I never do. 

- After removing from the oven, pull up the parchment paper and give the fries a good shake. All the seasoning and oil will mix together to get the fries nice and coated with yummy goodness. Serve right away. 

Sunshine Soup (Yellow Split Pea & Sweet Potato)

I had a left-over baked sweet potato and wanted to use it, so I came up with this idea for a soup. My husband named it Sunshine Soup based on its yellow-orange color. The soup has a nice balance of sweet and spicy flavors. I'll do my best to capture what I did....

In a sauce pan heat up (don't let it boil over, it should be cooked on medium-high to medium low for around 35-40 minutes until almost all of the water is gone):

1 cup dry yellow split pea

2 cups water

In a frying pan saute (line pan with olive oil, but don't make it too greasy):

1/2 large sweet onion (chopped up - large pieces okay)

a few shakes of red pepper flakes

a few good size shakes of pepper

a few shakes of seasoning salt

a few grinds of sea salt

a few shakes of paprika

Once the onions start to brown and the olive oil is nearly dry:

add one heaping spoonful of vegan margarine

a few shakes of gravy thickener

Saute until mixture starts to get brown chunks and is no longer greasy. Remove from heat.

In a food processor add the following and blend until creamy:

cooked split peas (if there is a little water left in the pan, add that too)

sauteed onion mixture

1 medium sweet potato (cooked)

a few shakes of tamari

a couple of shakes of cayenne pepper

a few grinds of black pepper

3 tablespoons of yellow miso paste

2 to 3 cups soy milk

If mixture is on the thick side, add more soy milk and blend.

Pour mixture into soup pot. Add more soy milk if soup is still too thick. Add cayenne pepper and black pepper to taste. Add more miso or tamari for a saltier flavor. Cook until thoroughly heated. 

Chicken Fried Tempeh

Last night I was in the mood for a pile of comfort food love. I created a stacked concoction that had herbed mash potatoes surrounded by chicken fried tempeh, with mushroom gravy and sauteed kale on top. It was a beautiful site, but alas no pictures. I'll make this again and get snap shots to post. 

In a large bowl mix up the following dry ingredients: 

- four or five good shakes of parsley flakes

-four or five good shakes of paprika

-three to four good shakes of garlic powder

-three to four good shakes of black pepper

-four or five grinds of sea salt

-a couple of shakes of cayenne pepper

-three to four shakes of red pepper flakes

-three to four shakes of seasoning salt

-three to four tablespoons of flax seed flour (this works as the egg replacer, so if you don't use this, use 2 teaspoons of potato starch)

- approximately one cup of unbleached flour

Once this is blended, start adding soy milk and mix. You'll want a consistency that resembles pancake batter. Keep adding flour and milk to you get the balance right. You should have enough batter to heavily coat one package of tempeh. 

Cut one package of tempeh into 1/2 inch wide sticks and cut the tempeh once down the middle (lengthwise). Toss tempeh pieces into batter and fully coat each piece. 

In a frying pan, coat the bottom with oil. When oil gets hot, drop the tempeh pieces into the pan. Once one side browns, flip over until all sides are done. The last 2 sides of the tempeh might only need to be flipped for a few seconds. Remove from oil and serve. I used very little oil in the pan and the tempeh wasn't greasy at all. 

I would serve this with something to dip the pieces in, unless you prepare an entire meal (like I did) where all the flavors become combined. I would also suggest marinating the tempeh FIRST for a bolder taste. 

Tasty Tomato Soup

It was cold and rainy outside last night and I was craving the warm goodness of tomato soup. I didn't want a runny type of soup. I wanted something a little more hearty. That's when this idea popped into my head. The result was a success and my husband insisted that I add this recipe to my blog. I will try to remember all the proportions I used.

In a soup pot saute the following:

-1/2 sweet onion (chopped)

-a few drizzles of olive oil

-a few shakes of red pepper flakes

-a few good size shakes of pepper (I used a giant container from Costco with big holes. I'm really into black pepper right now)

-a few grinds of coarse sea salt

-a heaping tablespoon of crushed garlic

Saute mixture on medium to medium high heat until the onions become golden brown (don't let the onions get crispy). Remove from heat and set aside. 

In a food processor, add the following and blend until it becomes a slightly coarse yet creamy consistency: 

-1 can of stewed tomatoes with Italian spices (undrained)

-1 can of great northern beans (drained)

-4 or 5 good size shakes of dried parsley

-4 or 5 good size shakes of dried basil (If you have fresh, I'd use that instead. I didn't have any in the house at the time.)

-a cup of soy milk

-the sautéed onion mixture (Put soup pot aside and do not wash; we're going to use it next.)

-a few scoopfuls of sun-dried tomatoes (the wet type in oil): Warning!! The sun-dried tomatoes have a VERY powerful flavor that will overpower the soup, do not go overboard when adding this element. This is where you'll want to get the balance right. You can always blend up more later and add it to the soup if you think it doesn't have enough of the sun-dried tomato flavor. You could also top the soup with a few chopped up sun dried tomatoes when serving. . Remember - you can always add but you can't take away!

Pour mixture into soup pot and cook on medium to medium-high heat. Add the following: 

-A heaping spoonful of vegan margarine

-3 shakes of Bragg's Amino

-1 veggie bullion cube (break it up so it will dissolve faster)

-1/2 cup soy milk

Stir and let simmer on medium-low. If mixture is too thick, add more soy milk until you get the consistency you want. Also, you may want to add some ground pepper as well. 

This soup is pretty hardy. I served it with sauteed green on the side and it was extremely filling. It makes around 4 to 5 good-size bowls.

Creamy Split Pea Soup

I've made split pea soup a bunch of times, but this particular mixture of ingredients had my husband in soup heaven. It didn't seem all that special as I was making it, but it did come out really nice, so I figured I'd record what I did. 

Bowl the following in a saucepan until almost all the water is gone: 

1 1/2 cup dry yellow and green split peas (equal mix)

3 1/2 cups water

6 to 8 mini-carrots (whole)

When the water is getting low add the following and keep cooking on medium for a few more minutes: 

a scallion (cut in thirds, to fit in sauce pan)

one heaping teaspoon of minced garlic

cayenne pepper (a few shakes)

red pepper flakes (5 shakes)

paprika (8 good shakes)

seasoning salt (a couple shakes)

salt (5 grinds)

pepper (8 to 10 grinds)

Braggs (4 shakes)

Pour the entire mixture from the saucepan into the food processor. Add the following: 

1 heaping tablespoon of vegan margarine

Tamari sauce (5 or 6 shakes)

1 1/2 cup water

Blend until creamy. If the mixture is still really thick then add a little bit more water. Don't go crazy, you want it a little thick. 

Pour the blended mixture back into the saucepan and re-heat. 

Add 1/2 bag frozen sweet corn and stir.

Cook until heated thoroughly. 

Asparagus and Mushroom Soup

It was raining out and I didn't feel like going to the store, so I looked around the fridge and came up with this recipe. 

First: Steam one bunch of asparagus, remove from heat once they start to become soft. Do not let them get too soft. 

Meanwhile: In a frying pan, line the bottom with a thin layer of olive oil and saute 1/2 large sweet onion (chopped) with a big spoonful of crushed garlic, ground pepper, sea salt, paprika. Saute until soft and browned. Set aside. 

In a soup pot: Saute sliced mushrooms (6 or 8 medium to large sized mushrooms) with a little olive oil, paprika, ground pepper and sea salt. Set aside. 

Take each piece of asparagus and cut the tips off. Set aside the tips and put the rest of the asparagus in the food processor. 

Add the following to the food processor and blend until creamy: 

2 1/2 cups soy milk

several shakes of tamari

a couple of shakes of Braggs

the sautéed onions

Put the soup pot on medium heat- add a 1 1/2 heaping tablespoons of vegan margarine. 

Stir in a tablespoon of gravy thickener - saute

Pour in contents from food processor and heat. 

Add seitan pieces  - 8 to 12 small chunks (optional, but highly recommended for hearty soup) 

Add the asparagus tips

Serve.

Faux Meat Balls

Last night my husband and his friends were hanging out. It was getting closer to dinner time and I wanted to make something that would feed three hungry guys and myself. I came up with this idea on the fly, just based on stuff I had around the house.

First: Cook up 1 cup of brown rice.

In a food processor blend the following until creamy:
4 large mushrooms
1 can (drained) white northern beans
2 handfuls of spinach
4 to 5 heaping spoonfuls of sun dried tomatoes
sea salt
ground pepper
red pepper flakes
basil (I only had dried on hand, but I added a bunch)
1 can tomato paste
3 or 4 scallions
1 heaping spoonful of crushed garlic
paprika

Pour creamy contents into bowl.

Stir in the cooked brown rice.

Add quick cook oats (dry) and stir (probably around a 1 1/2 cups)
Stir in breadcrumbs (I used matzo crumbs) (probably around 1 cup).

Keep adding oats and breadcrumbs until the consistency is thick enough to form into balls. If they're still a little sticky, use a couple of spoons to shape the balls.

In two frying pans, add a little olive oil on the bottom and then place the balls around the pan so they're not touching. Brown the balls and flip over. Add a little water to the pan and cook with a lid on the pan. The cooking time is rather short, probably around 7 to 10 minutes.

Serve with catchup, BBQ Sauce or hot sauce. My guests experimented with a variety of toppings that I suggested. This recipe made a ton of food, which was promptly gobbled up in its entirety.

Curry Tofu and Potatoes

I bought some yellow curry a while back and have been wanting to try it out. This idea came to me the other day and it turned out rather yummy. You'll need a baking dish. I used a round ceramic one, which worked perfectly. 

You'll need: 

Three large red potatoes (or substitute w/ another type of potato)

A sweet onion (1 small or half of a large)

Two big handfuls of mushrooms

A heaping spoonful of peanut butter

1 block of extra firm tofu (I like the extra firm, high protein tofu from Trader Joes)

Tamari Sauce (to taste)

Olive Oil

Paprika (to taste)

Gravy thickener (flour will do) (2 1/2 to 3 heaping tablespoons)

Vegan Margarine

Sea Salt

Ground pepper

Red Pepper Flakes

Yellow Curry (2 to 3 tablespoons)

Curry Marsala (powder) 1 to 2 tablespoons

First: Cut up 3 large red potatoes into thirds and boil. 

Meanwhile: 

Cut the onion into small pieces - saute in skillet with olive oil. Add parika, pepper flakes, ground pepper and sea salt. Once caramelized, set aside. 

Slice the mushrooms into flat pieces. 

Cut the tofu into small cubes

In the skillet, push the contents to the edge, leaving an empty space in the center. On medium heat, add two hefty tablespoons of margarine, then stir in 2 tablespoons of gravy thickener, 1 cup of soy milk, sea salt, pepper, curry, curry marsala, and peanut butter. You can add more soy milk, but add more gravy thickener so the gravy doesn't become runny. Stir until it thickens and the peanut butter is melted. Pour gravy mixture into baking dish. 

Scatter the tofu on the bottom of the baking dish. 

Place the mushrooms on top of the tofu, making a new layer. Shake tamari sauce all over mushrooms. 

Drain potatoes. Mash with 2 hefty tablespoons of margarine and soy milk (don't go crazy - or they'll end up too runny, you want them to be sticky). Add paprika, sea salt, ground pepper and mix. Scoop out mash potatoes and place on top of the mushrooms as the final layer. 

Bake at 350 to 375 degrees (uncovered) for 35 to 40 minutes. The gravy mixture will get bubbly and the potatoes will get a little crisp at the peaks. 

Scoop and serve. 

"Chicken" Chowder

Chowders are great for cold or rainy days.

My hubby was sick the other day and I created this soup to make him feel better.

I used fake chicken, but you can leave it out and it would still be a hearty chowder (potato and corn).

First:
Cut up 4 to 5 small red potatoes in small cubes. Boil on stove.

In a food processor blend the following:
1/2 sweet onion
10 or 12 baby carrots
a heaping spoonful of crushed garlic
seasoning salt
Cayenne pepper
hot pepper flakes
a few spoonfuls of olive oil
a cup 1/2 of plain soy milk
Dill weed
ground pepper
ground sea salt
paprika

Remove boiled potatoes and drain - set aside.

Pour blended mixture in soup pot. Add the following as soup cooks:
vegetable soup bullion cube
a few spoonfuls of gravy thickener or whole wheat flour
a huge, heaping spoonful of vegan margarine
a cup of water

As soup cooks, add more soy milk until desired thickness. You can add more water too, but don't go crazy with the H2O or you'll get a runny consistency.

1 frozen bag of fake chicken - cut into smaller pieces. Toss into soup.
Toss in the cubed potatoes
Toss in a 1/3 bag of frozen sweet corn

Cook into thoroughly heated.

Vegan Comfort Food: Mock Meat Loaf

I've tried making mock meat loaf a few times using the fake ground meat and they always came out too wet. The other day I created a mock meat loaf by pure experimentation and I came across one tasty surprise.

I'm really not sure how much of each ingredient I used, but it filled up an entire loaf pan (that was on the long side - IKEA - got to love them).

Dry Ingredients (put in bowl first)
flax seeds
flax seed flour
spelt
rolled oats (quick cooking)
soy flour
paprika
Cajun spice
sea salt
ground pepper
basil
red chili flakes
wheat germ
seasoning salt


Wet Ingredients (blend in food processor)
1 sweet onion
5 mushrooms
vegan Worcestershire sauce
organic ketchup
soy sauce
Tamari
teriyaki sauce
hot pepper
walnuts (okay - these are not wet, but they need to be blended)
crushed garlic
cooked brown rice

Add to Dry Ingredients and stir until coated
Crumble one block of firm tofu
crumble one block of tempeh (I used the five grain type from Turtle Island Foods)

Add blended ingredients
Stir in blended ingredients, if it is too wet add more oats and flour. If it is too dry, add in more ketchup and teriyaki sauce.

Once thoroughly mixed, pour info loaf pan. Squirt Ketchup all over the top. Cook at 375 degrees for an hour. Let cool for 10 minutes and then slice.

Best part: the mock loaf tastes great the next day - even cold. You could make a yummy sandwich.

The Be-Bop Way: To prepare this dish, embrace the ingredients that you love and cook with them. If you don't like certain ingredients, then don't add them. However, keep in mind that you need a good balance of wet and dry to make this loaf otherwise it might turn out too mushy or too tough. If you don't want to add oats, be sure to add lots of breadcrumbs or something that will hold the loaf together.