Sunday, September 14, 2014

10 Vegetable Soup




A hearty, veggie packed with soup with carrot, celery, onion, tomato, potato, cauliflower, zucchini, kale, peas and lima beans (I guess these are technically a legume but I'll just count them as a vegetable too).  This soup will freeze well too! I created a batch with 6 servings and for some of the vegetables I only used smaller amounts so here are some tips to getting the most out of some of the fresh vegetables:

Carrots:  With a bunch of whole carrots cut up the extra for snacking or use baby carrots.
Celery: I get it off the salad bar because I never end up using a whole bunch.

Cauliflower: Make Roasted Cauliflower or Mashed Faux-tato with extra.
Zucchini: I also got this off the salad bar but if you don't use a whole zucchini, saute extra with olive oil and add to pasta and sauce.
Kale: Make Lemon Garlic Kale or Spicy, Saucy Kale Chips with extra.



Serves 6

Ingredients

2 Tbsp olive oil
1/2 small onion, diced
1 celery stalk, diced
1 carrot, diced
2 large garlic cloves, finely chopped
1 tsp dried basil
1/2 cup diced zucchini
1 small yukon gold or red potato, cubed (about 1/2inch)
1 can diced tomato w/ juice
4-5 cups low sodium vegetable broth
1 cup small cauliflower florets
1/2 cup frozen peas
1 cup frozen lima beans
1 large kale leaf, rib removed, chopped into small pieces
Salt and pepper to taste

Directions

Add oil to a large soup pot and warm over medium heat for a minute.  Add onion, celery and carrot with a pinch of salt.  Cook 4-5 minutes.  Add garlic and basil and cook another 2 minutes.

Add zucchini, potato, cauliflower and toss to coat; cook for a minute.  Add tomatoes and 4 cups of broth.  Increase heat and bring to a boil.  Once boiling, reduce to low and simmer for 20 minutes.

Add peas and lima beans, cook 10 minutes.

Remove from heat, stir in kale. Season with salt and pepper.










Thursday, March 13, 2014

Lemon Garlic Kale


Glorious green kale! Simply sauteed with just olive oil, garlic, salt, and pepper. Spritzed with lemon before serving.  One tip: don't cook the hell out of it since we want to preserve some of those wonderful nutrients kale has to offer.  Just a few minutes until it lightly wilted is all it needs!


Serves 4 as a side

Ingredients

Olive oil
1 bunch of curly kale, large rib removed, torn into pieces
3 large cloves of garlic, thinly sliced or chopped
Water
Salt and pepper to taste
Juice of about half a lemon

Method

Add enough oil to coat the bottom of the a large skillet or sauce pan and heat over medium heat.  Add garlic and saute about 3 minutes.

Add kale and 2-3 tablespoons of water, cover and allow to steam just 2 minutes.  Remove lid and toss kale around to cook evenly.  If needed, return lid and let steam additional minute.

Season with salt and pepper, transfer to a dish and toss with lemon juice and also a drizzle of olive oil if desired.






Monday, February 24, 2014

Zesty Italian Vegan Meatballs


No these don't taste like regular meatballs, but these bad boys are pretty tasty.  I used some vegan Italian sausage that I had so it gives them a nice zesty flavor and then you don't have to worry so much about adding a bunch of seasoning.  I had a Field Roast link that I cut up and threw in the food processor until it was crumbly.  Uptons Naturals also makes a great Italian sausage and there's isn't a link but instead more "ground" texture.  I highly recommend either of those.  Some other brands out there just don't taste good.  If you don't feel like cooking lentils, black beans will probably do.


Ingredients

2 Tbsp olive oil (divided)
1/2 small onion, diced (about 1/4-1/3 cup)
2 cloves garlic, finely chopped
1/2 cup crumbled Italian vegan sausage (chop or use food processor if needed)
3/4 cup cooked green or brown lentils
1 Tbsp soy sauce
3/4 cup bread crumbs
1 flax egg (1 Tbsp ground flaxseed mixed with 2 Tbsp water)
Salt and pepper to taste, if needed

Method

Heat 1 Tbsp oil in a skillet and add onion and garlic. Cook over medium heat about 3 minutes.

Add onions, garlic, sausage, and lentils to a food processor.  Pulse several times until mixture starts to come together, drizzle in the remaining 1 Tbsp olive oil.  Pulse and once combined (not pureed) add to a mixing bowl.  Add bread crumbs and flax egg.  Mix to combine.

Roll mixture into tablespoon size balls and lay onto a parchment line baking sheet or dish.  Chill in the refrigerator for 20-30 minutes.

Pan-fry
Add enough oil to coat the bottom of a cast iron or nonstick skillet.  Heat over medium high.  Lightly dust each meatball with flour and add to skillet.  Add to skillet (should be hot enough to sizzle) and cook about minutes or until golden brown (turning half way through).

Bake
Pre-heat oven to 375 degrees.  With meatballs on a parchment line baking sheet, spray or brush with olive oil.  Bake 20-25 minutes.






Monday, February 3, 2014

Roasted Tomato Basil Soup



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Serves 3-4

Ingredients

1 heaping cup of grape tomatoes
Olive oil
Salt and Pepper

2 Tbsp live oil
1/2 large onion, diced
Pinch of salt
3 large garlic cloves
1 tsp dried thyme
1 28oz can whole plum tomatoes
2-3 cups vegetable broth
1 cup fresh basil leaves (or about a handful)
Salt and pepper to taste
Crushed red pepper for heat (optional)

Method

Pre-heat oven to 400 degrees.

Toss grapes tomatoes with olive oil, salt and pepper.  Add to parchment lined baking sheet and bake for 20-25 minutes.

While tomatoes are in the oven, add olive oil to saucepan and heat over medium-low.  Add onion and pinch of salt and cook 3-4 minutes.  Add garlic and thyme; cook 2 minutes.  

Add whole can of tomatoes with juice, 2 cups of the broth and basil. Break up the tomatoes slightly with a wooden spoon.  Bring to a boil then reduce to low and simmer uncovered for 25 minutes.  

Let cool slightly and add to a blender along with roasted tomatoes.  Puree, add more broth if you like a thinner consistency.  Transfer back to pot and season with salt, black pepper, crushed red pepper to taste.