Spicy Lentil Soup

I came up with this soup purely by experimentation. It was a crowd pleaser and super easy to make. I had a guest coming over and I had to work with ingredients I had in the house.

Cook 1 cup of dried lentils in a sauce pan. (I usually add 2 cups at first and then add more water as needed. It generally takes around 25-30 minutes to cook the lentils. Let nearly all of the water dry out. 

In the meantime....saute the following in a soup pot until the veggies are soft and start to caramelize: 

1/2 sweet onion - chopped

1 red bell pepper - chopped

1 jalepeno pepper (remove seeds) - chopped

2 heaping tablespoons of crushed garlic

a few good shakes of coarse ground pepper

a couple of good shakes of seasoning salt

a few good shakes of red pepper flakes

a few good shakes of extra virgin olive oil

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

the cooked lentils

the sauteed mixture

2 cups of water

three shakes of cumin

1 good size pinch of turmeric

3 or 4 good size pinches of curry masala

2 teaspoons of vegan chicken bouillon powder

a couple of dashes of tamari

a few more shakes of coarse ground pepper

Pour the blended mixture into the soup pot and simmer for 10 minutes. 

Serve in a bowl with slices of avocado on top. Makes 4 good-size bowls. 

Eat Your Veggies

Lot's of people seem to have a fear of vegetables. Perhaps it goes back to their childhood; maybe they were forced to clear their plate (filled with canned or over cooked veggies) before leaving the table. Then there is the veggie specific fear, such as Kale, which typically stems from not knowing what to do with it or because it seems "exotic". 

Vegetables are rich in flavor, minerals and vitamins. Instead of centering your meal around a piece of meat (or even fake meat), try making the veggies the star of the show. Vegetables have luscious colors, which can make a home-cooked meal look tres gourmet. 

If you don't like veggies, try preparing them in different ways. Perhaps you might like certain veggies raw rather than cooked. Going raw is always a great option for veggies. However, if you're looking for a hot meal, try sautéing, steaming, baking/roasting or BBQ-ing your veggies. 

Veggies also make great snacks. Instead of a bag of chips, eat a bag of snap peas! 

Some of my favorite vegetables (such as kale, beets, swiss chard, eggplants, etc.) may seem inaccessible to some; however keep in mind that the "strangest" veggies are often the tastiest. Don't feel intimated by vegetables; instead try a large variety using various flavor combinations. 

More to come...

Vegan Kitchen Staples

To make my life easier in the kitchen, I typically have the following on hand at all times:

Brown Rice

TIP: Brown rice is a great source of fiber and has a rich nutty flavor. Yes, it takes longer to cook brown rice rather than white rice, but your body will appreciate the extra 20 minutes of cooking time. If you hate waiting for rice to cook, then cook a bunch at once. Cooked rice stores fine in the fridge for a few days. Whenever I incorporate rice with a meal, I always get the brown rice cooking first. By the time I'm done, so is the rice. 

Crushed Garlic
TIP: I buy this stuff in bulk too. Costco has a giant container for around 5 bucks. Trader Joes has a really creamy crushed garlic. You can always crush it yourself, but that takes extra time and effort. I use crushed garlic in nearly everything (except of course - desserts). 

Dried Mushrooms

Tip: All kinds of exotic mushrooms are available dried. They last forever and can be brought back to life with a little hot water. If the mushroom chunks are too large, break apart when they're dry, once they're rehydrated they're tougher to slice. Mushrooms can add flavor to soups, sauces, etc. I love shiitakes!! I picked up a giant bag of dried ones at Costco at a great deal. Also, Asian markets are another great place for dried mushrooms and you'll be able to find a wide variety. 

Flax Meal

Tip: You can buy flax meal in bulk, but it can lose its nutritional potency if left out for too long. I use Bob's Red Mill brand and I keep it in the refrigerator to extend its freshness. Flax meal works great as an egg replacer. I add it to cookies, pancakes, scones, bread, etc. I've even used it in mock-meatloaf. It has a wonderful rich nutty flavor and is a great source for fiber and Omega 3 fatty acids. If you have issues with wheat, this is a safe alternative as well. 

Kalamata Olives
TIP: I get these at Costco in a GIANT jar and the price for one jar is about what you'd pay for a tiny jar at Zupans. These little olives are great in hummus, sauces and as pizza toppings. 

Margarine (Vegan)

TIP: I use Earth Balance brand; which is available in tubs and sticks (which is great for baking). This product is the perfect substitute for butter in any recipe. The margarine works great for sauces, soups, scones, cookies, dumplings, breads, etc. 

Miso

Tip: The darker the miso paste the stronger and saltier the taste. This stuff is filled with all kinds of nutrients and can add a nice kick to soups, spreads, marinades, sautés, dips, dressing, etc. Keep in mind that if you boil miso, then you will lose a lot of its nutrients. Add to soups at the very end of the cooking process. You can dissolve it in a little bit of warm water and then add it to the soup broth. 

Nori Flakes

TIP: These dried flakes of seaweed are not only nutritious but they are filled with a wonderful flavor. You can buy these at an asian market such as Uwajimaya. I love to use these flakes as a topping for soups (such as miso or wonton) or as part of a marinade for tofu and tempeh. 

Olive Oil
TIP: Never buy olive oil that comes in a plastic container; not only does it ruin the flavor but it can potentially be bad for you. I get the cold-press extra virgin olive oil from Trader Joes; around 10 bucks for a tall bottle.

Oyster Sauce (Vegan)

TIP: You can buy this through Food Fight or an Asian Grocery (my favorite is Uwajimaya - I LOVE this supermarket and they have an online store too). This is my newest secret ingredient. This stuff tastes amazing on kale, beet greens, collard greens and swiss chard. Just saute the greens with olive oil, then add a nice size dash or two the oyster sauce (you can add a couple of dashes of mushroom soy sauce for a saltier flavor). 

Paprika 

TIP: You can get a giant container at Costco or you can even buy it in bulk; either way is cheaper than the grocery store spice aisle. Paprika is rich in flavor and gives a nice zip to soups, stroganoffs, sauces, tacos, dips, dal, etc. 

Sea Salt
TIP: No need to buy an expensive salt grinder, you can buy sea salt in a container that has a twist top that grinds the salt. I've gotten them at both Costco and Trader Joes. 

Soy Milk

TIP: If you hate the taste of soy milk, try starting off with vanilla. However, if you plan on cooking with it, use plain unless you're making a dessert. Other milk substitutes such as rice and almond are wonderful as well. I get mine in bulk at Costco (they sell the organic type), but you can also get a great deal at Trader Joes. Silk makes an incredibly yummy soy milk too. Use soy milk in place of cow's milk (a.k.a cow puss) in any recipe. 

Sun Dried Tomatoes
TIP: I get these at Costco in a GIANT jar for approximately 7 bucks. They don't carry them year round, so stock up when they have them. Sun dried tomatoes are packed with flavor and can add zip to hummus, spreads, dips, sauces, etc.

Tamari

TIP: Tamari has a salty, nutty flavor that can be used in a variety of dishes/recipes. It's not the same as soy sauce and is similar to Bragg's Amino Acid. Although I use both, I typically lean more towards Tamari because it tastes less salty (at least to me).  Tamari can add flavor to stir fries, sautés, soups, dips, sauces, etc. If your soup broth tastes a little bland, add a few shakes of tamari to bring out the flavor. 


Teriyaki Sauce
TIP: I like the one from Trader Joes that contains sesame seeds. Asian markets are another great place for tasty, inexpensive teriyaki sauce. Just a little can add a lot of flavor to mock meat loaf, marinades and veggies. 

I'll keep adding to this list....more to come.

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.

Spicy Tempeh Lettuce Wraps

I was having a hankering for lettuce wraps and decided to make my own. I used to order the tofu lettuce wraps at PF Changs, but I discovered that they're NOT vegan (the chef in Las Vegas told me that there is something in the sauce that is derived from an animal). Any-who, I wanted to make something along those lines, but rather than tofu I experimented with tempeh and the result was delicious!! 

You'll need....

- 1 package of tempeh. I used the five grain type from Turtle Island Foods.

- 1 head of lettuce (Traditionally lettuce wraps are made with iceberg lettuce, but I used a healthier variety of lettuce and it tasted great.)

- 1 lime

- 1/2 bag of fresh, uncooked bean sprouts

- a kick a** marinade (see below for my suggestion)

First I created a marinade for the tempeh, which I also used to cook the tempeh. The amounts are approximate. I put the marinade in a plastic container that had a lid, so I could shake the tempeh around and get it all nice and covered with tasty goodness.

Kick A** Marinade: 

- 1 heaping tablespoon of crushed garlic

- 1 or 2 hot peppers finely chopped (I used a red and a yellow hot pepper without the seeds)

- 2 scallions chopped up

- a few shakes of sesame seeds

- a few shakes of chili oil

- 5 or so grinds of pepper

- 1 tablespoon ( depending on your spice level you may want to reduce this amount) of chili paste (you can get this from an asian market, I used one with black beans and chili)

- 1 to 3 tablespoons teriyaki sauce (I used the one from Trader Joes with the sesame seeds)

- 1 to 3 tablespoons of vegan oyster sauce (I got this tasty sauce from Food Fight)

- 2 to 3 tablespoons of olive oil

- 1 or 2 teaspoons of ginger powder

If you want to take this up a notch....add a couple of shakes of red pepper flakes. Yowza!

Cut up the tempeh into very small cubes. Add tempeh to marinade a little at a time, fully coating the tempeh with the marinade. Store in fridge for 45 minutes to an hour.

Sauté mixture. Add one or two more tablespoons of vegan oyster sauce as you saute. 

Place a nice size scoop into a lettuce leaf, squirt a little lime on top, put some bean sprouts on top and wrap. Depending on the type of lettuce you use, your wrapping technique will vary.