Spicy Tomato Soup
Spicy Tomato Soup
Ingredients
- 3 tablespoons olive oil
- 4-5 cloves garlic (minced)
- ½ medium yellow onion (chopped)
- 1 stalk celery (minced)
- 1 teaspoon crushed red pepper (or to taste)
- 2 teaspoons dried thyme
- 1 teaspoon dried marjoram
- ½ cup red wine
- Two cans diced tomatoes
- Ample handful fresh basil (chopped into medium-sized pieces)
- 1 cup low-salt vegetable broth
Instructions
- Add the oil to a pan over medium heat and sauté the garlic, onion, and celery until the garlic is golden and the vegetables are translucent.
- Add the red pepper, thyme, marjoram, and wine and cook until the mixture is reduced by half.
- Add the tomatoes with their juice and bring the mixture to a boil. Reduce the heat to simmer, add most of the basil, and let it simmer for about half an hour, stirring occasionally.
- For a less chunky soup, carefully transfer the mixture to a food processor or blender, leaving space at the top, and puree it while holding down the lid.
- Return the mixture to the pan, add the vegetable broth, and bring to a boil, then reduce the heat and simmer for a few more minutes.
- Ladle the soup into bowls, garnish with the remaining basil, and serve with crusty artisan bread or rolls.
Notes
This recipe by Mike Olds got an honorable mention in the All Animals Meatless Monday Recipe Contest, 2013.
Photograph Meredith Lee/For The HSUS
Red Quinoa and Sweet Potato Patties
Red Quinoa and Sweet Potato Patties
Ingredients
- ½ cup red quinoa (soaked in 2 cups water for 6 hours or more)
- 4 cups water
- 1 teaspoon salt (plus salt to taste)
- 1 medium sweet potato (cubed)
- ½ onion (finely chopped)
- 2 cloves garlic (grated)
- ½ cup walnuts
- 2 handfuls spinach
- ¼- 1½ cup brown rice flour
- 1 tablespoon chili flakes (optional)
- 1 tablespoon lemon juice
- 4 teaspoons coconut oil
Instructions
- Bring 2 cups of water to a boil and add 1 teaspoon salt. Add the soaked red quinoa and let cook for 10 minutes, until quinoa is mushy. Cover and let stand for another 5 minutes, then fluff the quinoa with a fork. Let the quinoa rest overnight in the refrigerator.
- Bring 2 cups of water to a boil and add the sweet potatoes. Cook until well done, about 12 minutes. Strain the sweet potatoes and pat them dry. Then, mash the sweet potatoes and add them to the quinoa.
- Heat a pan over medium heat. Add the quinoa and sweet potato mixture and stir to remove any water.
- Add the onion, garlic and spinach and stir until spinach has wilted. Transfer the mixture to a container.
- In the same pan, combine 1 teaspoon of coconut oil with the walnuts. Roast the walnuts until crisp and carefully remove them from the pan. Let the walnuts cool and chop coarsely. Then, add the walnuts to the quinoa mixture.
- Fold in the chili flakes, lemon juice and preferred amount of salt. Then, fold in ¼ cup of the brown rice flour. The mixture should now be the consistency of pizza dough. If it is runny, continue to fold in additional brown rice flour until the desired consistency has been met.
- Shape the quinoa mixture into palm-sized patties and pan-fry them in the remaining coconut oil over medium heat. Serve immediately, or freeze for a future meal.
Notes
Recipe courtesy of Charanya Ramakrishnan, author of the Yes, I Am Vegan blog
Pasta and Fried Courgettes
Pasta and Fried Courgettes
Ingredients
- ⅔ cup sunflower or olive oil (for frying)
- 3 medium courgettes (cut into ½-centimetre-thick slices)
- 1½ tablespoons red wine vinegar
- ¾ cup frozen edamame beans
- 2 cups basil leaves (shredded coarsely)
- ¼ cup parsley leaves
- ⅓ cup olive oil
- Salt and black pepper
- 30 grams penne (or pasta of choice)
- Grated zest of 1 lemon
- 1½ tablespoons small capers
Instructions
- Heat the sunflower or olive oil in a medium saucepan over medium-high heat.
- Fry the courgettes slices in a few batches, making sure you don't crowd them, for 4 minutes, or until golden brown on both sides; turn them over once only.
- As the courgette slices are cooked, transfer the slices to a colander to drain. Tip the slices into a bowl, pour the vinegar over them, and stir. Then set aside.
- Bring a large pot of salted water to a boil. Blanch the edamame for 3 minutes; drain, refresh under running cold water, and set aside to dry.
- Combine half the basil, all of the parsley, and ⅓cup of the olive oil in a food processor, adding a bit of salt and pepper. Blitz to a smooth sauce.
- Cook the pasta until al dente. Drain the noodles, rinse under a stream of cold water, and return to the pot in which it was cooked.
- Pour the courgettes and its juices over the pasta. Add the edamame, basil sauce, lemon zest, and capers. Stir gently together, then taste and season with plenty of salt and pepper.
- Before serving, stir in the remaining basil.
Notes
Recipe adapted from Plenty by Yotam Ottolenghi.
Photograph Michelle Riley/HSUS
Mushroom-pea Curry
Mushroom-pea Curry
Ingredients
- 1 tablespoon ground coriander
- ½ tablespoon ground cumin
- ¼ teaspoon ground turmeric
- ¼ teaspoon cayenne pepper
- 3 tablespoons canola oil
- 1¼ teaspoons salt (or to taste)
- ¼ cup diced onions (about ½ medium onion)
- 1½ cups diced tomato (fresh or tinned)
- 1 2½ centimetre knob of ginger (peeled and finely grated)
- 450 g button mushrooms (halved lengthwise (or quartered if very large))
- 1 250 g bag frozen peas (defrosted)
Instructions
- Combine the dry spices with 1½ tablespoons of water in a small bowl, and mix to form a paste.
- Put the oil in a medium saucepan over medium heat. When the oil shimmers, add the onions and sauté until the onions are browned at the edges (about 3-4 minutes).
- Add the ginger and the paste of spices, stir to coat the onions, and cook for about 1 minute.
- Add the diced tomato. Stir and cook, scraping the bottom of the pan, for about 4 minutes, until the tomato has softened. If the tomato sticks to the pan excessively, add a splash of water.
- When the tomato has softened, add 2 cups of water and the salt. Stir and bring to a boil; then reduce the heat, cover, and simmer for 20 minutes.
- Add the mushrooms. Bring the mixture back to a boil, reduce the heat again, and cook for 10 more minutes.
- Add the peas, stir to combine, and cook for 5 more minutes over medium-low heat, until warmed through.
- Salt to taste, and serve over basmati rice.
Notes
Recipe from Madhur Jaffrey via Not Derby Pie.
Photograph Meredith Lee/The HSUS
Anji Woodley’s Green Monday Juice
Anji Woodley's Green Monday Juice
Ingredients
- ½ cup water
- 4 carrots
- 3 apples
- Stick of ginger
- Squeeze of lemon juice
Instructions
- Blend all ingredients together in a food processor.
Swiss Chard Rolls
Swiss Chard Rolls
Ingredients
- 12 large Swiss chard leaves
- 1 cup 225g cooked bulgur
- 1½ cups 340g brown or green lentils, cooked
- 4 cherry tomatoes (diced)
- ¼ cup small bunch parsley, diced
- 2 tablespoons soy sauce or liquid amino acids
- 1 teaspoon black pepper
- 2 tablespoons fresh mint (diced)
- 1 small red onion (diced)
- Zest from 1 lemon
Instructions
- In a large bowl, gently mix all ingredients except the Swiss chard leaves, taking care not to crush the tomatoes. Cover and put in the fridge to chill for 10 minutes.
- While the filling chills, boil a pot of water. One at a time, dip the Swiss chard leaves into the boiling water while carefully holding onto the stem. Count to 15 and remove. Leaves should be pliable, but not so soft that they tear. Lay the leaves flat on clean dish towel to soak up extra water, taking care not to tear the leaves or burn your fingers.
- One at a time, place the leaves on a cutting board with the flat not spiny side down. Place 2-3 tablespoons of filling in the centre of the largest end of the leaf. Fold the side over the filling and roll the largest end of the leaf forward rolling up the filling and tucking in any odd corners or edges.
- Serve with tahini, hummus or another favorite dip or dressing.
Notes
Photograph Annie Shannon/Meet the Shannons
Polenta Skillet with Fresh Greens
Polenta Skillet with Fresh Greens
Ingredients
- 500 g ready-made polenta
- 1½ tablespoons olive oil
- 1 tablespoon reduced-sodium soy sauce
- 450 g seitan (wheat gluten, cut into bite-sized pieces or strips)
- 4 large or 6 medium stalks bok choy with leaves (sliced crosswise)
- 140 g fresh baby spinach
- 4 spring onions (green and white parts, sliced)
- 1 tablespoon balsamic vinegar (or more to taste)
- ¼ cup 60g sliced oil-cured sun-dried tomatoes, optional
- Salt and ground pepper to taste
Instructions
- Slice the polenta 1 centimetre thick. Cut each slice into 4 little wedges.
- Heat a wide nonstick skillet. Add a drop of the oil and spread it around with a paper towel to create a very light coat, or use cooking oil spray. Add the polenta wedges; cook in a single layer over medium heat, about 5 minutes on each side.
- Remove the polenta to a plate. Heat the oil and soy sauce slowly in the same skillet. Before they get too hot, add the seitan and stir well. Raise the heat to medium-high and sauté, stirring frequently, for 5 minutes. Stir in the bok choy, spinach and scallions, then cover and cook until just wilted, 1 to 2 minutes.
- Sprinkle in vinegar to taste. Gently fold in the polenta wedges and dried tomatoes. Season with salt and pepper and serve at once.
Notes
Recipe courtesy of Nava Atlas of Veg Kitchen.
Photograph Nava Atlas/www.vegkitchen.com
Pea and Mint Risotto
Pea and Mint Risotto
Ingredients
- 2 cups large bunch fresh mint, roughly chopped
- 1 teaspoon salt (reduce to taste if sodium is a concern)
- 2 tablespoons olive oil
- 1 yellow onion (finely chopped)
- 3 cloves of garlic (minced)
- ⅓ cup 75ml dry white wine
- 2 cups 450g Arborio rice
- 6⅓ cups 1,425ml vegetable stock
- 3/4 cup 170g frozen peas
- 225 g cup snow peas or sugar snap peas (trimmed, blanched and halved)
- ½ cup 115g nutritional yeast
- 2 tablespoons vegan cream cheese plus extra for serving
- Snow pea tendrils (optional)
Instructions
- Put the mint and salt into a mortar and pestle, and pound it until a rough paste forms. If you don't have a mortar and pestle for the mint, give it a few pulses in the food processor, and then use the back of a spoon and a bowl to mash it into a paste. Add 1 tablespoon of the olive oil, and stir to combine. Set aside.
- Heat the other tablespoon of olive oil in a large pot over medium heat. Add the onion and garlic and cook them, stirring occasionally, for 4-5 minutes or until the onion has softened.
- Add the wine, then cook it off for another 2 minutes before adding the rice and cooking it for 2 more minutes, stirring frequently.
- Add the stock, 1 cup at a time, allowing each cup to absorb into the rice mixture before adding the next, and cook, stirring frequently, for 20-25 minutes or until the rice is cooked al dente.
- Remove the pot from the heat and stir in the nutritional yeast, vegan cream cheese, snow peas, frozen peas and salt and pepper (to taste).
- Serve with a dollop of vegan cream cheese, and if you like, drizzle the servings with a little more olive oil. Add some snow pea tendrils, if you have them.
Notes
Recipe courtesy of Caeli Bussell of Little Vegan Bear.
Photograph www.sustymeals.com
Lemony Linguine
Lemony Linguine
Ingredients
- 2 tablespoons vegan margarine (plus 4 tablespoons for tossing the pasta)
- ½ cup dried bread crumbs
- ⅓ cup egg replacer
- ½ cup soy milk
- ½ cup almond or walnut Parmesan
- Zest of 1 lemon and juice of ½ lemon (plus more juice to taste)
- 1 teaspoon salt (reduce or omit for low-sodium diets)
- Freshly ground white pepper
- 450 g linguine
- 2 tablespoons minced fresh parsley
Instructions
- In a small skillet over medium heat, melt the margarine and stir in the bread crumbs. Stir until toasted. Set aside.
- Bring a large pot of salted water to a boil. In a bowl, with a fork, blend the egg replacer with the soy milk, faux Parmesan, lemon zest and juice, salt, and pepper. Taste the sauce and if you want it more lemony, add more juice.
- Cook the pasta according to the package directions. When the pasta is just al dente, remove it from the heat.
- Reserve about 1 cup of the cooking liquid, drain the pasta, and return it to the pot.
- Toss in the remaining 4 tablespoons of margarine (for a lower-fat dish, use only 2 tablespoons to toss) and stir and swirl until all the pasta is coated.
- Stir in the egg replacer/parmesan/soy milk/lemon mixture and turn the pasta in it, adding a few tablespoons of the cooking liquid if it looks a bit dry.
- Place in serving bowls and sprinkle with parsley and the buttered bread crumbs.
Notes
From the book The Cheesy Vegan by John Schlimm. Excerpted by arrangement with Da Capo Lifelong, a member of the Perseus Books Group. Copyright (c) 2013.
www.dacapopresscookbooks.com.
Photograph Amy Beadle Roth/www.ieatgrass.com
Butternut Boats with Red Rice Stuffing
Butternut Boats with Red Rice Stuffing
Ingredients
- 1½ cups 340ml water
- 1 cup 225g Bhutanese or other red rice (or your favorite long-grain rice)
- 3 to 4 butternuts
- ⅛ cup 30ml olive oil, plus extra for brushing
- ¼ teaspoon salt (plus more to taste)
- Freshly ground black pepper (to taste)
- ½ cup small bunch fresh flat-leaf parsley, chopped
- ¼ cup 60g unsalted shelled pistachios, chopped (or walnuts, almonds or pecans)
- ⅓ cup 75g dried cranberries or cherries, chopped
- 1 teaspoon fennel seeds
- 1 teaspoon fresh ginger (peeled and minced)
- Zest of ½ lemon or orange (plus 1 or 2 squeezes of the juice)
- ⅛ teaspoon ground chili pepper of choice
Instructions
- Bring the water and the rice to a boil in a medium-size saucepan. Reduce the heat to low, cover and cook at a simmer, 20 to 25 minutes (amount of liquid needed and cooking times may vary depending on the type of rice used). The rice will be done when the water has been absorbed and the grains are tender to the bite.
- Preheat the oven to 205°C and line a baking sheet with parchment paper.
- Trim both ends of each butternut and slice in half lengthwise. Scoop out and discard the seeds and the attached pulp. Brush both sides of each butternut with the olive oil, and season the inside to taste with salt and pepper.
- Roast the butternut, cut side up, until easily pierced with a fork, about 30 minutes, and remove from the oven.
- Lower the oven heat to 175°C.
- While the butternut roasts, make the filling: Transfer the rice to a large mixing bowl and add the ⅛ cup (30ml) of olive oil and the parsley, nuts, dried fruit, fennel seeds, ginger, citrus zest and chili pepper. Stir until the rice is coated with the oil and the ingredients are well mixed.
- Add the ¼ teaspoon salt and pepper, stir, taste and adjust the seasonings if necessary.
- Fill each butternut half with about ¼ cup (60g) of the filling. Return to the oven and heat for about 15 minutes, until the filling is warmed through.
- Serve immediately, or lower the oven temperature to 107°C, cover with foil, and hold until ready to serve.
Notes
Notes: There's enough filling for eight servings (one squash half per person). For a party of six, you'll have more than a cup (225g) of extra filling, which you can bring to the table.
Recipe courtesy of Kim O'Donnel, author of The Meat Lover's Meatless Celebrations.
Photograph Clare Barboza