Adzuki Bean Soup

This is another medicinal vegan/macrobiotic recipe from Ann Gentry's "Vegan Family Meals" Cookbook. A great soup to create when you're feeling nutritionally depleted and want to incorporate something ultra healthy. The best part is that you can store leftover soup in single serving Tupperware in the freezer. Keeps well for one month in the freezer and 2 days covered and refrigerated.

Ingredients
7 cups water
2 cups dried adzuki beans, rinsed
1 (6" x 1 half") dried kombu
2 tsp fine sea salt
2 large onions, finely chopped
3 large carrots, peeled and finely diced
4 celery stalks, finely diced
2 medium turnips, peeled and finely diced
2 tbs tamari or soy sauce
1 (2") piece fresh ginger, peeled and finely chopped
2 tsp minced garlic
1 tsp dried thyme
1 tsp freshly ground black pepper
* 2-3 dashes of hot pepper sauce!

Directions

1. Combine the water, adzuki beans and kombu in a heavy pot and bring to a boil over high heat.
2. Decrease the heat to medium-low, the cover and simmer until the beans are semi-soft, about 25 minutes.
3. As the beans boil, skim off any foam that rises to the top. Uncover the beans and stir in salt; cook for 5 more minutes. Make sure the beans are not tender at this point.
4. Increase the heat to medium-high. Add the onions to the beans and bring to a simmer.
5. Decrease the heat again to medium-low. Cover and simmer, stirring occasionally, until the onions are translucent, about 15 minutes.
6. Stir in the carrots, celery, turnips, tamari, ginger, garlic, thyme and black pepper. Cover and cook and cover until the soup thickens slightly but is still loose and pourable and the beans are tender, about 25 minutes.
7. Ladle the soup into bowls add stir in hot sauce, if desired.
   

Turkish Lentil Soup

One of my favorite soup recipes from Real Food Daily owner, Ann Gentry's cookbook, "The Real Food Daily Cookbook."

Ingredients
2 tbs olive oil

2 onions, chopped

6 cloves garlic, minced

2 tbs fresh rosemary, chopped

1 bay leaf

1/2 tsp cayenne

1/2 cup medium-coarse bulgur

1 (14 1/2-oz) can whole tomatoes

1/4 cup tomato paste

10 cups vegetable stock or water

1 3/4 cups dried lentils, picked through and rinsed

4 cups lightly packed fresh spinach leaves (6 oz)

1/2 cup fresh chopped parsley

2 1/2 tsp sea salt

1/2 tsp black pepper

Directions

1. Heat the olive oil in a heavy stockpot. Add the onions to saute for 8 minutes, or until translucent.
2. Stir in the garlic, rosemary, bay leaf, cayenne and then the bulgur. Saute over medium heat for 5 minutes, or until the bulgur is lightly toasted and the onions are golden brown.
3. Squeeze the tomatoes into the bulgur mixture and add the juices from the can. Stir in the tomato paste, and then the stock and lentils. Bring to a simmer over high heat.
4. Decrease the heat to medium-low, cover, and simmer, stirring occasionally, for 25 minutes, or until the lentils are tender.
5. Stir in the spinach until just tender and add parsley, salt and pepper. Simmer 2 minutes longer, or until the spinach wilts.
6. Discard the bay leaf and season to taste with additional salt and pepper, if desired.
   

The soup will keep for 2 days, covered and refrigerated.
Serves: 6-8

Curried Red Lentil Soup

A wonderful recipe from Ann Gentry's, "Vegan Family Meals: Real Food for Everyone." Ann is the owner of Real Food Daily in Los Angeles which happens to be one of my favorite restaurants.

Ingredients
8 cups water
2 cups red lentils, picked through and rinsed
1 large onion, finely chopped
4 celery stalks, finely chopped
2 large carrots, peeled and finely chopped
3 cloves garlic, minced
1 tbs minced and peeled fresh ginger
1 tbs olive oil
2 tsp fine seal salt
1/4 fresh cilantro, chopped
1 tbs curry powder
1 tsp ground cumin
1 lemon, halved

Directions
1. Combine the water and lentils in a heavy pot. Bring to a simmer over high heat, skimming off the foam that rises to the top. Decrease the heat to medium-low. Cover and simmer, stirring occasionally, until the lentils begin to soften, about 5 minutes.

2. Add the onion, celery, carrots, garlic, ginger, olive oil, and the 2 tbs salt and cook, stirring occasionally, until most of the lentils are falling apart, about 20 minutes.

3. Stir in the cilantro, curry powder, and cumin. Cover and cook, stirring occasionally, until the vegetables are very tender and the soup thickens slightly, about 20 minutes.

4. Ladle the soup into bowls. Squeeze a few generous drops of lemon juice into each bowl of soup and serve.

5. The soup will keep for 2 days, covered and refrigerated, or for 1 month frozen. To rewarm, bring the soup to a simmer over medium heat, stirring occasionally and adding water to thin the soup to the desired consistency.

Serves 8 to 10 (makes about 10 cups)

Quinoa Vegetable Soup

From the Real Food Daily Cookbook

Ingredients
3/4 cup quinoa
1 tablespoon canola oil
2 onions, finely diced
3 carrots, peeled and finely diced
3 stalks celery, finely diced
2 zucchini, finely diced
1/2 cup yellow corn kernels
1 red bell pepper, finely diced
1 tablespoon minced garlic
2 teaspoons sea salt
12 cups low-sodium vegetable stock
1 28-ounce can whole, peeled tomatoes
1 tablespoon ground cumin
2 teaspoons ground coriander
1/3 cup finely chopped fresh cilantro
Freshly ground black pepper


Directions
1. Rinse quinoa well, and drain. Heat large, heavy skillet over medium heat. Add quinoa, and stir constantly for 10 minutes, or until the moisture evaporates and the quinoa crackles and becomes golden. Transfer quinoa to a bowl, and set aside.

2. Heat oil in large, heavy stockpot over medium-high heat. Add onions, carrots, and celery. Sauté for 12 minutes.

3. Add zucchini, corn, red pepper, garlic, and salt. Sauté 3 minutes longer, or until vegetables begin to release their juices.

4. Add stock, cover, and bring to a boil over high heat. Stir in the toasted quinoa, and simmer over medium-low heat, stirring occasionally for 10 minutes or until quinoa is almost tender.

5. Squeeze the tomatoes into the soup, and add the juices from the can; then stir in the cumin and coriander. Simmer uncovered, stirring occasionally, for 10 minutes or until quinoa is tender.

6. Stir in the cilantro, and season to taste with pepper and more salt, if desired.

Serves 10 to 12
Nutrition info:
156 calories
4 g fat
1 g saturated fat
0 mg cholesterol
9 g protein
23 g carbohydrates
152 mg sodium

Skinnygirl Pad Thai

Here's another recipe from Bethenny Frankel's book, "Skinnygirl Dish." This version has less fat, sugar and starch than the traditional Thai noodle dish because it's tossed rather than fried. I added tofu to incorporate more protein to the dish and cut the noodle serving in half to town down the carbohydrates. I also used agave nectar instead honey and Braggs instead of fish sauce, making it a vegan-friendly dish.

Ingredients
1/2 package of pad thai rice noodles
1 package extra firm tofu, drained and cut into cubes
1 tbs soy sauce
1 clove garlic, minced
1/2 tsp chili paste
1/2 tsp minced fresh ginger
1/2 tsp Braggs
1/2 tsp agave nectar
1/2 tsp fresh lime juice
1/4 tsp toasted sesame oil
1/4 tsp salt
1/4 tsp black pepper
2 tbs chopped fresh cilantro
1 1/2 tsp chopped cashews

Directions
1. Cook and drain the rice noodles according to the package directions. Set aside.2.
2. Heat 1 tbs grapeseed oil in non-stick pan. Add cubed tofu and fry for a few minutes until golden brown in color.
3. In a small bowl, combine the soy sauce, garlic, chili paste, ginger, Braggs, agave nectar, lime, sesame oil, salt and pepper. Whisk until blended and pour over noodles. Add tofu. Toss to coat, top with cilantro and cashews and serve warm.

Serves 3 to 4.

Kale and White Bean Soup

This is a low-calorie, easy, and ultra healthy soup recipe from Kim Barnouin's "Skinny Bitch Cookbook." This soup is great way to start incorporating kale and miso into your diet.

Ingredients
2 tbs grapeseed oil
1/2 onion, finely chopped
1 garlic clove, chopped
1 cup (130 g) peeled and chopped carrots
1 celery stalk, chopped
1/2 cup (75 g) peeled and cubed potatoes
2 tbs tomato paste
6 cups water
2 tbs white miso paste
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp salt
2 cups (135 g) chopped kale, hard spine removed
1 (14 ounce/400 g) can white beans, drained and rinsed
1/4 tsp dried thyme
1 tbs fresh basil, chopped
Pinch of pepper

Directions
1. Heat oil in a large saucepan over medium heat.
2. Add the onion and saute until golden brown, about 4 minutes.
3. Add the garlic, carrots, celery, potatoes and tomato paste. Saute until the ingredients are well combined.
4. Add the water, miso, cumin, coriander and salt and bring to a boil.
5. Lower the heat and simmer for 30 minutes.
6. Add the kale, white beans and thyme. Simmer another 30 minutes.
7. Garnish with basil and pepper before serving.

6 Servings.

Each serving
Calories: 150
Fat: 5g
Fiber: 5g
Protein: 5g

White Bean Soup

A delicious high-protein, low calorie dinner recipe from Tony Horton's book, "Bring It!"

Ingredients
2 tbs olive oil
4 cloves garlic, diced
2 shallots, diced
2 cups low-sodium vegetable broth
1/4 tsp parsley
1/4 tsp sage
1/4 tsp rosemary
1/4 tsp thyme
1/2 tsp sea salt
2 cans (15 oz.) white kidney beans, rinsed & drained
2 cans (15 oz.) white navy beans, rinsed & drained
1 1/2 cups almond/soy/rice milk
salt & pepper
chives, chopped

Directions
1. Heat the oil in a large stockpot over medium heat.
2. Saute the garlic and shallots until translucent
3. Add broth, parsley, sage, rosemary, thyme salt, 1 can of kidney beans and 1 can of navy beans. Simmer for 15 minutes.
4. Turn off heat and let the mixture cool for 15 minutes.
5. After it has cooled, put mixture in blender or food processor and puree.
6. Add milk and puree until the mixture is smooth.
7. Return the pureed mixture to the pot and add remaining kidney and navy beans.
8. Return to a boil and simmer for an additional 20 minutes.
9. Add salt and pepper to taste before serving.
9. Garnish with chives. Serve hot.

Veggie & Bean Fajitas

Ingredients
1 tbs olive oil
1 red onion, sliced
2 bell peppers, sliced
1/2 tsp cumin
1/2 tsp coriander
1 can black beans, drained and rinsed
1 can vegetarian re-fried pinto beans
hot sauce
agave nectar
1 small bunch cilantro, chopped
limes
salt & pepper
4 Ezekiel tortilla

Directions
1. Heat large saute pan over medium heat. Add oil.
2. Once hot, add onions until translucent, around 5 minutes
3. Add bell peppers and heat until slightly tender, around 3-5 minutes
4. While onions and peppers are cooking, heat small non-stick pan with some oil. Add re-friend beans. While stirring, add a few tablespoons of water and a few drops agave nectar and hot sauce. Constantly stir until right moist consistency and hot. Remove from heat.
5. Add salt, pepper, cumin and coriander to onion and pepper mixture. Stir and remove from heat.
6. In a flat pan, heat both sides of tortillas.
7. Add re-fried beans, black beans, onion mixture and chopped cilantro to each tortilla. Add more hot sauce if desired.

Gretchen's Spicy & Smokey Layered Chili

Ingredients
1 tablespoon canola oil
1 large yellow onion, chopped
2 large cloves garlic, minced
1 red bell pepper, chopped
1 green bell pepper, chopped
2 teaspoons ground cumin
2 teaspoons ground coriander
1 cup jarred traditional red salsa, (not fresh)
2-4 chipotle peppers in adobo, finely chopped (start with 2 and add 1 or 2 more if you like it hot & spicy like I do - can be found in the Latin grocery section - buy a tiny can)
2 can dark red kidney beans, rinsed and drained
1 package refrigerated or frozen ground "meat"
1 15 oz can crushed tomatoes, low/no salt preferred
1 15 oz cans cans diced tomatoes, low/no salt preferred
1 1/2 teaspoons (or TT) sea salt
freshly ground black pepper
1/2 bunch cilantro - rinse, dry well and chop
Optional: 1 extra 15 oz can diced tomatoes. I like to have an extra can on hand in case my chili is a bit too spicy.

Garnishes:
TJ's lite shredded 3 cheese blend
cilantro, chopped
scallions (green onions), chopped
tomato, chopped
fresh jalepeno, minced
low fat tortilla chips, I like blue corn
lite sour cream

Directions
Heat oil in a large pot and saute onion on medium-high for approximately 3 minutes. Add garlic and bell peppers and saute for a few more minutes. Add cumin and coriander, saute for another minute, add salsa, chipotle peppers, beans, meat, and tomatoes. Bring to a boil and stir. Turn down heat and simmer on low for 10-15 minutes, checking that peppers are tender. Season with salt and pepper and stir in cilantro.

To serve: Spoon chili into a bowl, and first layer with cheese, veggies, chips, and finishing with a dollop of sour cream.

Makes 6 servings.

Gretchen's Thai Pineapple Fried Rice

Ingredients
1 tablespoon canola oil
1 tablespoon red Thai curry paste, can be found in Asian section at Whole Foods
1 tablespoon soy sauce
1 tablespoon Agave syrup
1 lime, completely juiced
1 1/2 teaspoons salt
4 scallions, chopped into 1 inch diagonal pieces
1/4 white onion, cut into 1/4 inch julienned half slices
1-2 small fresh chiles, completely seeded and de-veined, julienned
8 oz. can pineapple chunks, juice drained
1/4 cup roasted cashews
1 package firm tofu, baked, (not pre-baked & flavored - bake or fry yourself), chopped into large chunks
2 eggs, beaten
4 cups cold day-old brown rice, preferably Jasmine - make the night before
1 bunch cilantro, washed well and leaves chopped, discard large stems
1/3 cucumber, sliced into 1/4 inch diagonal slices, I prefer the wrapped English variety

Directions
Heat the oil in a large wok, add curry paste, soy sauce, agave syrup, lime juice, and salt. Stirring, add scallions, onion, chiles, pineapple, cashews, and tofu. Stir fry on high for a few minutes. Push the contents of the wok to the sides and add the beaten eggs. Let cook, and gradually incorporate the other ingredients in the pan and cook for a minute, till heated through. Add the rice, stir fry for a minute and stir in half the cilantro. Spoon the rice onto a platter, sprinkle with the remaining cilantro and prettily arrange the cucumber slices on the side of the rice.

Brown Rice Penne with Rapini and White Beans

A delicious recipe from Delicious Living that includes whole grains, vegetables and protein.

Ingredients
1/4 cup olive oil
1/2 tsp sea salt
1 tsp red pepper flakes
7 cloves garlic, minced
1 tbs fresh oregano, or 1 tsp dry
1/2 lbs. brown rice penne
2 bunches of rapini, florets snapped off & leaves cut 1/2" crosswise
1 15-oz can cannellini beans, drained and rinsed
crumbled feta cheese

Directions
1. Bring two large pots of water to a boil.
2. Place florets and chopped leaves of rapini in a large bowl of cold water. Stir and drain in a colander.
3. Add rapini to one pot of boiling water, stir for about 15 seconds, and then drain in a colander.
4. Cook pasta in second pot.
5. Heat olive oil over medium heat in a large pot. Add crushed red peppers, salt, pepper, garlic, and oregano, stirring constantly.
6. As soon as garlic begins to color lightly (about 3 minutes), add rapini and stir briskly.
7. After about 2 minutes, add cannellini and stir very gently to combine. Lower heat to maintain a very low simmer.
5. Drain pasta and add to rapini and beans. Toss gently until well combined and serve with feta.

Makes 4 servings.

Pesto Vegetarian Lasagna

A great recipe that I modified from Bethanny Frankel.

Ingredients
8 ounces whole wheat lasagna noodles found at Whole Foods
15 ounces part-skim ricotta or two containers
4-5 carrots chopped
3 zucchini chopped
1 lbs. of pre-washed baby spinach
1/3 cup chopped basil
1/4 cup toasted pine nuts
1/3 cup packaged pesto
4 ounces shredded mozzarella

Directions
1. Preheat the oven to 350.
2. Saute the zucchini, carrots.
3. Saute spinach. Set aside.
4. Cook the noodles according to the package directions. Set aside and cool with cold water or olive oil so that they don't stick.
5. Combine the ricotta, basil, and pine nuts in a small bowl. Set aside.
6. Spray a 9x13 baking pan with cooking spray. Spread 1/3 of the pesto into the bottom of the pan. Cover with half the noodles. Spread half the herb-ricotta mixture over the noodles. Add vegetables.
7. Repeat with another 1/3 of the pesto, noodles, the remaining ricotta-herb mixture, vegetables and remaining noodles then cover the whole thing with the pesto. Sprinkle the mozzarella cheese over the top. Top with oregano and red pepper flakes.
8. Cover pan with aluminum foil.
9. Bake for 35 - 40 minutes or until heated through and bubbling.

Makes 8 servings.

Veggie Stir-Fry

Slightly modified this extremely healthy vegan dish from Christina Pirello.

Ingredients
2 tsp grapeseed oil
1 tbs fresh ginger root, minced
3 cloves fresh garlic, minced
Sea salt
1 jalapeno pepper, minced
1 small red onion, sliced
4 carrots, julienned
1 red bell pepper, julienned
1/2 package steamed broccoli (found at Trader Joe's)
15 oz. extra firm tofu, cubed
5-6 baby bok choy, split lengthwise, rinsed well
Shoyu
Brown rice vinegar
Cooked brown rice


Directions
1. Place oil in a wok over medium heat.
2. Sauté ginger and garlic with a pinch of salt for 30 seconds.
3. Stir in jalapeno, onion and a pinch of salt and sauté until onion is translucent, about 2 minutes.
4. Add carrot, a pinch of salt and sauté for 2 minutes.
5. Stir in peppers and stemmed broccoli, a pinch of salt and sauté for 2 minutes.
6. Stir in tofu and sauté for 2 minutes.
7. Add baby bok choy; season to taste with shoyu, cover and reduce heat to low. Simmer for 2-3 minutes, until the bok choy just wilts.
8. Spoon over brown rice to serve.

Makes 3-4 servings.