Category — Vegetarian

Liz Vequist, my mentor through the Institute for Integrative Nutrition, shared this Potato Leek Soup recipe on her blog with me when I told her about my recent soup kick. I loved it so much that I have made it twice in two weeks, and will likely make it again this week! It’s creamy and comforting, like potato soup should be, and it has just a little kick to it, although of course that can be ramped up or toned down depending on how much and which spices you prefer to use!

One of the best things about this recipe is that unlike some of those delicious, but calorie- and fat-laden, potato soups you might get in a restaurant, this one is dairy-free and it only requires a few wholesome ingredients, so it’s healthy and quick and easy to make.

I did make a few modifications of my own. I didn’t have vegetable bouillon either time I made the soup, so in place of the water + bouillon I used 4 cups of low sodium vegetable broth one time and low-sodium chicken broth the next, and both worked just fine! I also left out the thyme and bay leaf simply because I didn’t have them on hand, and the second time I made it I even left out the chili powder because I had run out of that, and it was still delicious and tasty. If it’s a little bland, try seasoning your individual bowl with extra sea salt and/or pepper, and even add a little shredded cheese or green onions (scallions) on top. I highly recommend this soup as a delicious lunch or supper with fresh bread. I’ll post a photo the next time I make it…and I don’t think it will be long!

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Lately, more often than not, the answer to “what’s to eat?” in our house has been “soup!” The cold weather and a craving for warm, creamy, comforting meals has led me to make butternut squash soup, sweet potato and coconut quinoa soup, broccoli soup, and black bean soup.

The sweet potato and coconut quinoa soup and the black bean soup were both recipes from my beloved Quinoa 365 cookbook (another recipe I tried and liked from it this weekend was the Mexican Casserole!) My experiences making those delicious soups led me to experiment with the broccoli soup recipe I usually make, and I am thrilled with the results.

I already knew that adding quinoa to any soup, much like adding rice, would be a good way to bulk it up a bit, both texturally and nutritionally, and would be a more healthful choice than, say, noodles. But what about a creamy soup? Turns out that is even easier!

What I’ve learned now that you can basically add cooked quinoa to any soup recipe, and, although I love the taste and the texture, if the soup is one that you blend or puree, you probably won’t even notice the addition (hint, hint, moms!)

However, that addition is giving you added protein and fiber with minimal fat. For someone like me, who gravitates toward a mainly vegetarian diet but is often concerned about getting enough protein (especially while I’m pregnant!) quinoa has been a great option, and adding it to my favorite soup recipes is just my newest favorite way to enjoy this superfood.

Here’s my slightly revised broccoli soup recipe. I’ve added in the quinoa and shifted other ingredient quantities just slightly based on experience. Give it a try!

Ingredients:

• 1/4 cup quinoa
• 1 cup water
• 2 bunches broccoli
• 2-3 large or 4-5 small sweet potatoes, peeled
• 2 cloves garlic, diced
• 2 tablespoons tamari (wheat free soy sauce)
• optional: Parmesan or organic cheddar cheese

Directions:

1. Place quinoa and water in a pot and bring to a boil. Cover and reduce heat to low. Simmer for about 15 minutes, until quinoa is tender.
2. While quinoa cooks, cut the florets off of the broccoli so that you have almost no portion of the stalk and place in a separate bowl.
3. Cut the stalks of the broccoli and the sweet potatoes into small pieces.
4. Place in a medium pot and fill with water just until the veggies are covered and bring to a boil.
5. Cook until soft, about 10-12 minutes.
6. Remove broccoli and potato from the water, reserving the water, and put into blender.
7. Add cooked quinoa and blend.
8. Slowly add the water from the pot to your blender until you get a good soup consistency.
9. Add garlic and tamari, and blend again.
10. Place soup back in the pot and add broccoli florets.
11. Leave on low heat for 5-10 minutes. Serve hot with a little fresh ground pepper.
12. Optional: sprinkle a little Parmesan cheese or organic cheddar on top of your bowl before serving.

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This soup—which I have also dubbed “hummus soup”—hit the spot! It has summery ingredients, but was a great soup for us tonight on a rare cool day in August because it’s served warm. Next time I’ll skip the parsley because I didn’t care for the taste and the soup doesn’t need it!

Adapted from Green Gourmet Giraffe

Chickpea, Lemon and Mint Soup

Serves: 4

Ingredients:

• 1 1/4 cups dried chickpeas (garbanzo beans)
• 1 tsp. olive oil
• 1 onion, chopped
• 2 carrots, peeled and diced
• 2 stalks celery, diced
• 4 cloves garlic, finely chopped
• 1 tsp. cumin seeds
• 1 tsp. coriander seeds
• 8 cups water
• Sea salt and freshly ground black pepper to taste
• Juice of 2 lemons
• 2 tbsp mint., chopped
• 2 tbsp parsley, chopped

Directions:

1. Soak chickpeas in water in your refrigerator overnight. The next day/evening, drain chickpeas and put in a pot with 5 cups of fresh water, cooking over high heat.
2. While chickpeas begin to cook, heat oil in another large pot and gently saute onion, carrots, celery, garlic, cumin seeds and coriander seeds until softened.
3. When the chickpeas have just begun to boil, skim the foam off of the top and pour the chickpeas and the water into the large pot with the vegetables and spices. Add remaining 3 cups water.
4. Bring entire mixture to a boil, then cover and simmer for 1 – 1½ hours until the chickpeas are soft.
5. Strain the chickpeas, veggies, and spices out of the water and blend in a blender, reserving the water separately. Add water into blender as needed, but you probably won’t want it all.
6. Once well-blended and creamy, pour back into pot or into a big serving bowl.
7. Add 1 Tbsp. lemon juice, then season with sea salt, ground pepper, and more lemon juice as desired.
8. Ladle into bowls and top each generously with mint and parsley.

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This is another recipe I have adapted from Greens Glorious Greens. I am loving this book!

Serves: 2

Ingredients:

• 6 cups chopped kale
• 2 cups water
• 1 tsp. extra virgin olive oil
• 2 celery stalks, thinly sliced on the diagonal (1 cup)
• 1 tsp. minced fresh garlic
• Sea salt to taste

Directions:

1. Wash kale and strip the leaves off of the stalks, discarding the stalks. Tear or chop the kale into bite-sized pieces.
2. In a 10- to 12-inch skillet that has a lid, bring the water to a boil, then add the kale, cover, and cook over high heat until tender, approximately 5 minutes. Stir occasionally while cooking.
3. Remove the kale and drain, saving the liquid for drinking.
4. Rinse and dry the skillet, then heat the olive oil in it over medium heat, lifting and tilting pan to coat.
5. Add celery and sauté for 3 to 4 minutes.
6. Add garlic, cover, and cook over medium heat for 2 minutes.
7. Add kale and stir until heated through, then remove from heat.
8. Season with a pinch of sea salt and serve immediately.

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This recipe is an amalgam of a bunch that I found online. It was definitely missing something, or was just a little “off.” I think next time I’ll try less yogurt, and swapping out cilantro for dill or mint. Any other suggestions? Alternate cucumber soup recipes? Please leave me a comment and share!

Ingredients:

• 3 small cucumbers, peeled, seeded, and roughly chopped
• 1 avocado, peeled and diced
• 3 green onions (green and white parts included) roughly chopped
• 1/3 cup cilantro, plus a few extra sprigs for garnish
• 1/4 cup flat-leaf parsley leaves
• 3/4 cup plain yogurt
• 1 cup vegetable broth
• 2 Tbsp lemon juice
• Sea salt and white pepper to taste

Directions:

1. In a food processor or blender combine the cucumber, avocado, green onions, cilantro, and parsley. Pulse until the mixture is thoroughly chopped.
2. Add broth, sour cream and lemon juice and continue to process until smooth.
3. Season with salt and pepper to taste and chill for 4 to 6 hours.
4. Taste for seasoning and serve in chilled bowls with garnish.

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This recipe, adapted from AllRecipes.com, is admittedly not one of my favorites. Some of the chard had a slightly bitter taste. We thought maybe it was because I inadvertently got some Swiss and some red chard mixed together from the farmers’ market, but after looking it up, it seems they should taste pretty much the same! It could be that I didn’t cook it quite long enough, or maybe the dry white wine (which neither my husband nor I enjoy drinking on its own) tainted the taste for us. It has potential, to be sure, so I’d love to hear others’ experiences or thoughts on this recipe!

Serves: 2

• 1/2 Tbsp. unsalted butter
• 1/2 Tbsp. olive oil
• 1 small clove garlic, minced
• 1/4 small red onion, diced
• 1/2 bunch Swiss chard, stems and center ribs cut out and chopped together, leaves coarsely chopped separately (about 6 cups loosely packed)
• 1/4 cup dry white wine
• 1/2 Tbsp. fresh lemon juice, or to taste
• 1 Tbsp. freshly grated Parmesan cheese
• Sea salt to taste (optional)

Directions:

1. Melt butter and olive oil together in a large skillet over medium-high heat.
2. Stir in the garlic and red onion, and cook for 30 seconds until fragrant.
3. Add the chard stems and the white wine. Simmer until the stems begin to soften, about 5 minutes.
4. Stir in the chard leaves, and cook until wilted.
5. Finally, stir in lemon juice and Parmesan cheese; season to taste with sea salt if needed.

I found this recipe in Greens Glorious Greens by Johnna Albi and Catherine Walthers. This book is a fabulous resource for everything you ever wanted to know about greens, including how to select, store, and prepare them in a ton of yummy ways!

Serves: 2

Ingredients:

• 6 cups chopped kale
• 2 cups water
• 2 tsp. extra virgin olive oil
• 2 garlic cloves, minced
• 15 fresh basil leaves, washed and cut into fine ribbons
• Sea salt to taste
• 2 tsp. fresh lemon juice

Directions:

1. Wash kale and strip the leaves off of the stalks, discarding the stalks. Tear or chop the kale into bite-sized pieces.
2. In a 10- to 12-inch skillet that has a lid, bring the water to a boil, then add the kale, cover, and cook over high heat until tender, approximately 5 minutes. Stir occasionally while cooking.
3. Remove the kale and drain, saving the liquid for drinking. (I did this—it’s not tasty but it’s really good for you!)
4. Rinse and dry the skillet, then heat the olive oil in it over medium heat, lifting and tilting pan to coat.
5. Add garlic and sizzle for 30 seconds, stirring constantly to prevent browning or burning.
6. Add basil and saute for 15 more seconds.
7. Add kale and stir until heated through, then remove from heat.
8. Season with sea salt, stir in lemon juice, and serve immediately.

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For the next several weeks I am going to highlight some of my favorite Fabulous Fruits and Vivacious Veggies. They may not be exotic, but you’ll likely learn something you didn’t already know about these delicious foods, and of course I’ll share recipes I’ve found.

Although many people think of today’s Fabulous Fruit as a vegetable, the tomato is actually a fruit in the nightshade category. Tomatoes are native to South America, but have spread over the last few centuries and adapted to virtually every country in the world. They come in a variety of sizes, from tiny currant tomatoes to fat beefsteaks, and their color can be red, pink, orange, white, yellow, deep violet black or even green zebra stripes!

Tomatoes are fun to grow in your backyard or in a container on a deck. The photo here is one of my potted tomato plants that is just now starting to flower, and will hopefully yield some fruit soon. Sitting there next to it, a lovely ripe tomato from my father’s plentiful backyard garden. I thought maybe setting the fruit there would inspire my plant to do its thing…fingers crossed!

Health Benefits

Fresh tomatoes are rich in vitamins A, K, and C, potassium, and fiber. Tomatoes also contain a phytochemical called lutein, which is found in our retinas and is necessary for good vision. A diet rich in lutein can improve vision and play a role in preventing cataracts and macular degeneration.

When it comes to tomatoes and your health, the real star these days is lycopene. It’s a carotenoid that has gotten a lot of attention lately for its antioxidant and cancer-preventing properties. As an antioxidant, it’s been shown to prevent heart disease (the polyphenols in tomatoes thin your blood naturally). It has been linked to a reduced risk of lung, stomach, prostate, breast, cervical, and other cancers. It also acts like a sunscreen—eating tomatoes cooked can quadruple the SPF in your skin! How’s that for nature taking care of us in the heat of the summer?

For an even bigger health benefit, eat your tomatoes with broccoli. Both are separately recognized for cancer-fighting capabilities, but according to a study published in Cancer Research, eating them together makes them even more successful against cancer, particularly of the prostate.

Season and Selection

Now is the perfect time of year to find local tomatoes at your farmers’ market. Like all fruits and veggies, they are most flavorful when in season, which is mid-summer to early autumn. Local, vine-ripened tomatoes are ideal for the best taste and highest nutrient content. Eat them raw in thick slices with salt sprinkled on top, in salads, or in salsas, or cook them in a sauce, a tian, or gazpacho for even higher lycopene content.

Storage

Keep tomatoes at room temperature until ripened. Once ripened, tomatoes will last for two to three days. If necessary, tomatoes can be refrigerated in a vegetable bin for approximately one week. Try to avoid refrigerating tomatoes whenever possible, because tomatoes will lose their flavor once stored below 55°F.

More Tomato Tips

• To cut a tomato without a squishy mess, be sure you are using a very sharp knife, preferably a serrated one.
• To peel tomatoes, first cut an “X” in the skin (just the skin!) on the bottom of the tomato. Bring a pot of water to a boil and put your tomatoes in for 1 minute. Take them out and put them directly into a bowl of cold water and ice to keep them from cooking. The peel will be wrinkly and easy to remove.

My Latest Favorite Tomato “Recipe”

There isn’t much to this “recipe,” but it makes a fabulous lunch, appetizer, or side dish. Take one nice big tomato per person and slice it and place it on a plate. Season with sea salt, pepper, and fresh basil, and drizzle with a bit of olive oil and a bit of balsamic vinegar. Add a small slice of mozzarella cheese to each tomato slice to make a caprese salad, or just eat the seasoned tomato. Both versions are delicious!

P.S. Check out that basil! The tomato came from Dad, but the basil came from our “garden” of pots on the deck!

Recipes from the Truly Vibrant Blog

• Vegetable Tian
• Guacamole
• Cucumber Tomato Avocado Salad

More Recipes I Haven’t Tried Yet

• Family Secret Tomato Sauce from the Animal, Vegetable, Miracle website
• Heirloom Tomato and Mozzarella Bruschetta from Life’s Ambrosia
• Savory Caprese Crepes from the Foodista Blog
• Fresh Corn, Tomato, Avocado, Black Bean Salad from Kilee’s Kitchen

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Ever since I bought some millet to experiment with in order to write my upcoming “Great Grains” post about the little-known grain, it has been staring at me from a jar on my kitchen counter, basically daring me to give it a try. I’ve gathered up a few recipes now, but until today, hadn’t tried one…of course, being a baked good AND giving me a chance to try making flour in my VitaMix for the first time locked in this recipe as my first millet experience!

The muffins turned out tasty and not overly sweet, which I like. They are somewhat dense, which surprised me since the original post said they turned out fluffy. I’m guessing the denseness may be because there are no eggs and/or because it didn’t require me to use my KitchenAid–I just beat all the ingredients together by hand, and maybe should have beat them more? Regardless, they are yummy, and I love that they have little tiny banana slices on top! The fact that they are made without any refined sugar, of course, makes me happy too!

A few notes for next time are that I’d like to try it with applesauce instead of oil, and I need some more practice with grinding the flour…there are definitely a few whole pieces of millet in each muffin, but no harm done!

Banana Chocolate Chip Millet Muffins
Adapted slightly from Peas and Thank You.

• 2/3 cups millet
• 1 1/2 cups whole wheat pastry flour
• 1 1/2 tsp. baking powder
• 1/2 tsp. baking soda
• 1/4 tsp. salt
• 1/2 tsp. cinnamon
• 3 bananas: 2 mashed + 1 for slicing to top the muffins
• 1/2 cup organic turbinado or brown sugar
• 2 Tbsp. canola oil
• 1/2 cup organic milk
• 1 tsp. vanilla
• 1/2 cups organic chocolate chips (I used Sunspire Grain Sweetened Chocolate Chips)

1. Preheat oven to 375 degrees.
2. Measure the millet into a high speed blender (like the VitaMix!), food processor, or spice mill, and grind into a fine texture.
3. Pour into a large bowl and add pastry flour, baking powder, baking soda, cinnamon and salt.
4. Mash bananas and add the oil, milk, vanilla, and turbinado sugar.
5. Fold the wet ingredients into the dry ones and mix.
6. Stir in chocolate chips.
7. Fill your lined muffin cups and top each with a banana slice.
8. Bake for 18-20 minutes.

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My husband showed me The Guacamole Song on YouTube last night and it made me laugh! It also made me hungry for guacamole, but I don’t have the ingredients on hand to make it, so I decided to do the next best thing and just blog about it.

I’ve modified this recipe a bit over time, so I’ll share it again now. Who doesn’t enjoy some guacamole on a Friday afternoon?

Serves: 4-6
Ingredients:

• 3 ripe avocados
• 1 red onion, minced
• 4 garlic cloves, minced
• 1 large jalapeno pepper, if you like mild to moderate (OR 1 to 2 habanero peppers if you prefer moderate to spicy), stem and seeds removed, minced
• 3 Tbsp. fresh cilantro leaves, finely chopped
• Juice of 1 lime
• 3/4 tsp sea salt
• 2 tomatoes, chopped

Directions:

1. Peel the avocados, remove pit, and mash them using a mortar and pestle or in a bowl using a fork
2. Add onions, peppers, garlic, cilantro, lime juice, and sea salt, continually mashing/mixing
3. Add chopped tomatoes right before serving

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