1 1/2 cups sliced onions
1/4 cup rolled oats
6 cups chopped zucchini (3-4 medium zucchini)
2 1/2 cups water
1 teaspoon salt
1 teaspoon dried basil, or 1 tablespoon chopped fresh basil
1/8  teaspoon black pepper
1 1/2  tablespoons tahini
2 teaspoons umeboshi or rice vinegar
1 tablespoon fresh lemon juice

In a large pot, layer the onions, oats, and zucchini. Cover with the water and bring to a boil. Add the salt, dried basil, and black pepper. (If using fresh basil, see below.) Reduce heat to simmer, cover, and cook, stirring occasionally, for 40 minutes.

In a blender or food processor, puree the zucchini mixture with the tahini, vinegar, lemon juice, and fresh basil until well blended. Return the mixture to the pot, reheat, and simmer for 5 minutes. Serve immediately.

 Print This Post

Dal is easy to digest and low in fat. Eaten with rice, it provides a complete protein. Legume choices include: green lentils, brown lentils, French lentils, red lentils, yellow or green split peas, mung beans or split mung beans.

1 cup dry lentils (see list above) rinsed and sorted
Vegetable stock or water
1 recipe Curry Paste (recipe follows)

• In a 4-quart soup pot, place the lentils and enough water to cover lentils, plus 3 inches.
• Bring the lentils to a boil
• Continue to cook the lentils until they are tender, approximately 20 minutes.
• Add the Curry Paste to the cooked lentils and simmer together for 5 to 10 minutes.

Serve with rice

Curry Paste

1 teaspoon ghee or oliveoil
1/2 teaspoon brown or yellow mustard seeds
1/2 teaspoon fenugreek seeds
1/2 teaspoon ground cardamom
1 pinch red chiliflakes
1/2 teaspoon ground cinnamon
1/2 cup chopped leeks or onions
1 inch fresh ginger, finely chopped, or 1/2 teaspoon ground ginger
1/4 cup golden raisins
1/2 cup vegetable stock or water
1 teaspoon ground cumin
1/2 teaspoon turmeric
1/2 teaspoon ground coriander
1 tablespoon tomato paste (optional)
1 teaspoon Bragg Liquid Aminos or tamari (optional)
1/2 cup low-fat coconut milk, vanilla soymilk or almond milk
1 tablespoon lemon juice

• In a medium saute pan, heat ghee or olive oil and add the mustard seeds.
• Let the mustard seeds pop briefly. (Caution: the seeds may pop out of the pan.)
• Add the next seven ingredients (fenugreek through raisins) in order.
• Add vegetable stock as the mixture begins to dry.
• Saute for 5 minutes, and then add cumin, turmeric, and coriander.
• Add more stock if necessary, then add the optional tomato paste and tamari.
• Simmer in the saute pan for 2 to 3 minutes.
• Add the cilantro, coconut milk , and lemon juice.

 Print This Post

 From The Ultimate Vegetarian Cookbook by Roz Denny with some modifications. Use the butterless and milkless options for Vegan Corn Chowder. This is one of my all time favorite soups.  I must have made it over a hundred times.  It tastes even better the next day reheated but is good from the get go.

INGREDIENTS:

1 onion, chopped
1 garlic clove, crushed (optional)
1 medium size potato, chopped
2 stalks celery, sliced (optional)
1 small green or anaheim pepper, seeded and sliced
2 T. olive or sunflower oil
2 T. butter or more oil
4 c. stock or water (use part milk if you want)
salt and ground black pepper
1 - 7oz. can lima beans or 1 c. dried (cooked)
1 1/4 c. corn, fresh, frozen or canned
pinch dried sage (optional)

Optional:  If using dried lima beans, cook.  I use a pressure cooker with 1c. dried beans, 2. c. water for 4 minutes with a ten minute break before releasing pressure.

1. Put the oinion, (garlic), potato, (celery) and pepper into a large saucepan with the oil and butter.
2. Heat the ingredients until sizzling, then turn the hear down to low.  Cover and sweat the vegetables gently for 10 minutes, shaking the pan occasionally.
3. Pour in the stock or water, season to taste, and bring to a boil.  Turn down the heat, cover and simmer gently for about 15 minutes.
4. Add (milk), beans and corn - and the sage.  If your using canned corn and the broth tastes good, you can add that too.  Simmer for 5 minutes.  Check for seasoning and serve hot.

This recipe is largely inspired by Vegan Cupcakes Take Over the World by Isa Chandra Moskowitz and Terry Hope Romero.  I reduced the sugar, swapped out the white flour for spelt, swapped out the soy milk for almond milk and cut the topping recipe in half in order to up the "good for you" factor.  I have to say I was amazed at how delicious these cupcakes were.  They beat any dairy / egg cupcakes I’ve ever had by a long shot and were rich, sweet and satisfying.

Cupcakes

INGREDIENTS
1 cup almond milk (or oat milk)
1 teaspoon apple cider vinegar
1/2 cup granulated sugar
1/3 cup canola oil
1 teaspoon vanilla extract
1/2 teaspoon almond extract, chocolate extract, or more vanilla extract
1 cup spelt flour
1/3 cup cocoa powder
1/4 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt

DIRECTIONS
1. Preheat oven to 350°F and line muffin pan with paper or foil liners - or spray with canola oil.
2.Whisk together the soy milk and vinegar in a largebowl,and set aside for a few minutes to curdle.Add the sugar, oil, and vanilla extract, and other extract, if using, to the soy milk mixture and beat till foamy.In a separate bowl, sift together the flour, cocoa powder, baking soda, baking powder,and salt.  Add in two batches to wet ingredients and beat till no large lumps remain (a few tiny lumps are okay).
3. Pour into liners, filling three quartersof the way. Bake 18 to 20 minutes, until a toothpick inserted into the center comes out clean. Transfer to cooling rack and let cool completely

Topping

INGREDIENTS
2 tablespoons rice milk
1 tablespoons arrowroot or cornstarch
Scant pinch of salt
1/3 cup coconut milk
1/2 cup brown sugar
3/4 cups shredded unsweetened coconut
1/4 cup pecans, coarsely chopped
1/2 teaspoon vanilla extract

DIRECTIONS
1. Whisk rice milk, arrowroot, and salt in a small bowl or measuring cup. In a large stainless-steel saucepan over medium heat, stir together coconut milk and brown sugar. Cook, stirring occasionally, till mixture starts to boil. Turn heat down to low and cook, stirring occasionally, for five minutes. Whisk rice milk mixture once more and slowlypour into the coconut milk mixture, stirring constantly to incorporate.
2.Stir mixture continuously till it darkens again, gets very thick and smooth, and arrowroot is cooked, about 6 to 7 minutes. Remove from heat and beat in vanilla, chopped pecans, and coconut. Stir till everything is coated and completely combined.  Cool to room temperature before frosting cupcakes.

 Print This Post

This recipe is from The Greek Vegetarian by Diane Kochilas

1 cup wild rice, rinsed and soaked for 30 minutes
1 cup baby lentils, rinsed and drained
1/4 cup plus 2 tablespoons extra-virgin olive oil
2 medium-sized carrots, washed, peeled, and diced (or grated)
2 celery ribs, washed, trimmed, and minced (optional)
2 garlic cloves, peeled and minced (or pressed)
1 teaspoon ground cumin seeds
Salt and freshly ground black pepper to taste
2 to 3 tablespoons rice vinegar

4 to 6 servings

1. Drain the rice and place in a medium-sized pot with 4 cups of salted water. Bring to a boil, reduce heat, and simmer, covered, for about 40 minutes, or until the rice is tender. Remove and drain.

2. While rice is cooking, place the lentils in a medium-sized pot and cover them with 2 inches of water. Bring to a boil, reduce heat, and simmer, uncovered, until tender but al dente, about 20 minutes. As the lentils simmer, skim the foam from the surface. Remove, drain in a colander, and rinse under cold water.

3. While the lentils and rice are simmering, heat 3 tablespoons of the olive oil in a skillet and sauté the carrots (if diced) and the celery (if using) for 6 to 7 minutes, until tender but al dente. Add the garlic and cumin seeds and stir for another minute. Remove from heat.

4. Place the wild rice, lentils, and vegetables in a medium-sized serving bowl, and toss to combine. Season with remaining olive oil, salt, pepper and rice vinegar. Let stand for 1 hour before serving.

 Print This Post

This soup is so easy to make and really is delicious despite the simplicity of the ingredients.

This recipe is from Vegetarian Cooking for Everyone by Deborah Madison with slight modifications

2 T. Olive oil or butter
2 Onions, finely diced
3 small bay leaves
2 pounds potatoes, peeld,
Salt and freshly cracked pepper

Heat the oil in a heavy soup pot over medium heat, add the onions and bay leaves and cook slowly. Meanwhile, slice up potatoes to the size and shape you like.

Add the potatoes, raise the heat and saute, stirring frequently until a glaze starts to build up on the bottom of the pot, about 10 minutes. Add 1 1/2 teaspons salt and 1 c. water. Scrape the bottom of the pot to loosen the solids. Add 2 quarts of water and bring to a boil. Lower heat and simmer, partially covered until the poatatoes are soft, about 30 minutes. Remove bay leaves, taste for salt, season with pepper.

 Print This Post

This recipe was hearty, satisfying, rich tasting and also fairly easy and quick. I made mine a bit ahead of time and left it in the oven at low to steep in the curry sauce. Delicious!

from Heaven’s Banquet: Vegetarian Cooking for Lifelong Health the Ayurveda Way by Miriam Kasin Hospodar

4 servings

STEP ONE
1 tablespoon minced fresh ginger
2 tomatoes, chopped
1 tablespoon ghee or oil
Pinch of hing (optional)
3/4 teaspoon brown mustard seeds
1 tablespoon minced fresh ginger
2 tomatoes, chopped

STEP TWO

1 teaspoon turmeric
3 cups (350 g) green beans, cut into 1/2-inch (1.3 cm) pieces
Salt
1/2 cup (120 ml) water
Chopped fresh cilantro (optional)

1. Heat the ghee or oil in a pot. Add the hing, mustard seeds, and ginger and saute over low heat until the mustard seeds "dance." Add the tomatoes and saute for a few minutes, stirring frequently, until they become mushy.

2. Stir in the turmeric, green beans, a sprinkling of salt, and the water. Cover and simmer until the beans are tender, 12 to 15 minutes. Adjust the salt. Sprinkle with chopped cilantro before serving.

VARIATION For heat, add 1 teaspoon or more black pepper in Step 3 or add cayenne or crumbled red chilies to the ghee or oil in Step 1.

 Print This Post

This is my favorite soup. It has an excellent combination of flavors and a lovely texture.

1 2 lb. butternut squash ( comes out well with pumpkin or acorn squash too)
4 T. butter
1 large onion, chopped in big pieces
2 leeks (white part only), sliced
4 c. water
Sea salt and pepper

Peel and remove seeds from squash, slice squash, onions and leeks. Saute onions and leeks in 2 T. butter for 2 -3 minutes. Add the squash and water, bring to a boil. Cover and simmer for 30 minutes, or until squash is tender. Blend and eat. This soup freezes well - although it’s most delicious completely fresh.

 Print This Post

12 oz. your favorite pasta (use rice pasta for gluten free) 2-3 T. water 1 1/2 broccoli spears 1 1/2 cups halved small mushrooms 1 1/2 cups sliced red peppers 1 1/2 cups canned artichoke hearts (not the marinated kind) 1 c. pitted whole black olives

Cook pasta until tender but firm. Drain and rinse in cold water. Set aside to cool.

In large, deep skillet, heat the water and sauté the broccoli, mushrooms, and bell peppers for 5 minutes or until tender-crisp. Remove and rinse in cold water.

Toss with pasta, veggies, artichoke hearts and olives about a 1/4 cup of you favorite oil and vinegar dressing or use:

1/4 c. olive oil 1 t. garlic, pressed 1 t. salt 1 t. dried basil 1 t. balsamic vinegar black pepper

 Print This Post