Vegetarian Chili

This dish is one of my family's favorites and is the perfect comfort food for a chilly winter day. 

2 1/2 c kidney beans (I use Westbrae Natural organic fat free kidney beans)

1 c tomato juice

1 c uncooked bulgar wheat

1 T olive oil

2 c onion, chopped

6-8 garlic cloves, minced

1 medium carrot, diced

1 medium celery stalk, diced

2 t cumin

2 t basil

2 t chili powder (or to taste)

black pepper + cayenne to taste

1 medium bell pepper, diced

corn to taste

chickpeas to taste

1 can tomatoes

3 T tomato paste

  1. Drain kidney beans and dry
  2. Heat tomato juice to boiling. Remove from heat and add to bulgar in small bowl, cover and let stand 15 minutes. Add beans.
  3. Heat oil in skillet. Add onion, garlic, carrot, celery and seasonings. Saute 5 minutes. Add bell pepper and saute until tender. 
  4. Combine with bean mixture and all remaining ingredients in a pot and simmer on low for 20-30 minutes until warmed through.

 

 

Kale and Cannellini Bean Soup

This wonderful soup was adapted from Robin Robertson's book, Fresh from the Vegan Slow Cooker. 

2 t olive oil

1 medium yellow onion, chopped

3 large garlic cloves, minced

1 large Yukon Gold potato, peeled and chopped

3 c cooked cannellini or other white beans or two 15oz canned beans, rinsed and drained

6 c vegetable broth

1/4 t red pepper flakes

black pepper to taste

8 oz kale, stemmed and coarsely chopped (about 6 cups)

  1. Heat oil in a medium-sized skillet (I prefer 360 Cookware) over medium0high heat. Add onion and saute until softened, about 5 minutes. Add garlic and cool for 1 minute longer. 
  2. Transfer the onion mixture to a slow cooker. Add potato, beans, broth, red pepper flakes and black pepper to taste. Add salt to taste if necessary. Stir in the kale, cover and cook on LOW for 6 hours.
  3. Taste and adjust the seasonings, if needed. Serve hot.

 

 

Miso Potato Soup

Another crockpot soup adapted from Fresh from the Vegan Slow Cooker, Miso Potato soup is a unique combination. Try it, you won't be disappointed!

1 small yellow onion, minced

2 large russet potatoes, peeled and cut into 1/4-inch dice

4 c chopped napa cabbage

1 (2-inch) piece kombu sea vegetable (optional)

6 c water

3 T soy sauce, plus more as needed

1/2 t salt

1/4 t freshly ground black pepper

1/4 c white miso paste, or more as needed

1/4 c chopped scallions

  1. Combine the onion, potatoes, cabbage, kombu, water and soy sauce in the slow cooker. Add salt and pepper. Cover and cook on LOW until the vegetables are tender, about 6 hours.
  2. Spoon the miso paste into a bowl and add about 1 cup of the hot broth, stirring to blend and thin the miso. Scrape the miso mixture into the slow cooker and add the scallions. Taste and adjust the seasonings, adding more miso, soy sauce or salt, if needed. Remove and discard the kombu. Serve hot.

 

Creamy Tomato Soup

This creamy, delicious soup is a great heart healthy option inspired by The China Study Family Cookbook, it is so favorful and happens to be oil-free!

1 medium yellow onion, diced

4 garlic cloves, minced

4 c low-sodium vegetable broth

1 (28-ounce) can diced tomatoes, undrained

2 c fresh cauliflower florets

4 pitted dates

1 c fresh basil leaves, shredded

Sea salt (optional) and black pepper

  1. Sauté the onion until the onion turns translucent and starts to brown, about 8 minutes. Add broth 1 to 2 tablespoons at a time to keep the onion from sticking. Add the garlic and cook for another minute.
  2. Add the vegetable broth, diced tomatoes, cauliflower, and dates; cover; and cook for 15 minutes. Add the basil, season with sea salt and black pepper to taste, and cook for another 5 minutes to blend the flavors.
  3. Purée the soup in batches in a blender or use an immersion blender to puree the soup right in the pot. Taste and adjust for salt & pepper

 

Stuffed Peppers

These stuffed peppers inspired by NutritionStudies.org/recipes make for a hearty, filling meal. They are packed with plant protein and are completely oil-free.

5 bell peppers

3 c chopped kale

1 8-ounce pkg firm tofu, crumbled

2 tomatoes, diced

1 c frozen peas

1 c chickpeas

4 tbsp hot water

4 tbsp tomato paste

2 cloves garlic, crushed

3 tbsp tamari or soy sauce

1 tbsp miso paste

Preheat oven to 350 degrees F.

  1. Cut the top off the peppers and remove seeds. Save the tops.
  2. Place the miso paste and hot water in a small bowl and stir until miso dissolves.
  3. Place the tofu and garlic into a frying pan and saute on medium heat with a little water until cooked through.
  4. Turn the heat down to low and add the kale, miso paste mixture, tomato paste, tamari, peas and chickpeas, stirring frequently. Heat until the kale is cooked through
  5. Spoon the mixture into the peppers and place the pepper lids on top.
  6. Bake until the pepper is cooked through and lightly charred in patches.