bean dishes – The Vegan Love Project

Hearty Lentil Farrow Vegetable Soup

Hearty Lentil Farrow Vegetable Soup

Whenever I am need of warming up, this is the meal I make. It is so simple and so very satisfying. Torn bread with olive oil or vegan butter makes this a perfect spread. Brown lentils are reminiscent of a beef stew while the lighter lentils make it more of a European 1^st course. Experiment!

2c lentils, cooked, washed and drained- can use yellow, green or brown- ALL DELICIOUS

1 medium onion, coarsely chopped

2 stalks celery, large dice

1 carrots, large chop

3 small yellow skinned potatoes, large dice

1c-cooked farrow

1-2c broccoli florets, cauliflower, diced and/or chopped leafy greens

1/4t black pepper

1/2t cayenne pepper flakes

1T fresh parsley, minced

2-3T extra virgin olive oil

6c boiling water

1t salt or to taste

Bring 6c of water to a boil, in case you need more

In a large soup pot, add the olive oil and sauté the onions, until golden and caramelized over medium high heat. Add the carrots, celery, potatoes, salt, black and red pepper. When the edges of the vegetables begin to brown, lower the heat and cook covered for 3-5 minutes or until the potatoes are tender. Add the cooked lentils and the cooked farrow, mixing them into the vegetables. Add the boiling water. Bring to a boil and reduce heat and simmer for 15-20 minutes. In the last 10 minutes of cooking, add the broccoli.

Adjust the seasonings before serving. Serve with crusty bread and drizzle with olive oil.

Spicy Red Lentil Soup with Spinach & Ginger

Spicy Red Lentil Soup with Spinach & Ginger.jpg

Spicy Red Lentil Soup with Spinach & Ginger

1 onion, small dice

1” fresh ginger, grated

1 medium onion, minced

1/4t cayenne pepper or 1 pepperonicini

1/2t smoked chipotle powder

3T olive oil

1t turmeric powder

1/2t pink salt

1/4t black pepper

2c red lentils, cooked

2c fresh spinach, cleaned and trimmed

1 veggie boulion cube OR veg broth replacing or in addition to the water

4c water- boiled

In a large pot, heat up the onion in the olive oil and sauté just until golden. Add the spices and the lentils and cover with boiling water or veggie broth and add the bouillon. Bring to a boil and then reduce the heat and simmer for 20-25 minutes uncovered or until the lentils have completely broken down- adding more water if necessary. When at desired consistency, add the fresh ginger and spinach and mix in, cover for 5 minutes. Adjust the seasonings. Serve on its own or over white or brown basmati rice.

Easy Black Bean Soup

Black Bean Soup

Black beans are an exceptional source of vegetable protein as are all beans. This soup is absolutely delicious served on its own or with steamed basmati rice, or tortilla chips and a side of salsa.

Wheat-free, Gluten-Free

3c cooked black beans (2- 15oz cans)

1 large onion, coarsely chopped

2 clove garlic, minced

1t chili powder

1t chipotle powder

1t ground cumin

1/4t black pepper

1/2t cayenne pepper flakes

1 vegetable bouillon cube (or 1T veggie broth powder)

3T extra virgin olive oil

4c boiling water

1t smoked or pink salt, or to taste

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Steamed brown or white rice *optional

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Bring 6c of water to a boil- in case you need more.

In a large soup pot, add the olive oil and sauté the onions and garlic until golden and soft. Add the chipotle powder, chili powder, cumin, black and red pepper. Sauté for 3-4 minutes and then add the black beans, stirring them into the vegetables.

Add the boiling water and the bouillon cube (or powder). Add the salt in toward the end of cooking and adjust seasonings.

Bring to a boil and reduce heat and simmer for 30-40 minutes.

At this point, the soup is delicious as is or can be pureed to make a traditional smooth soup. I ate this with a heaping scoop of steamed basmati rice in it.

For a smooth soup:

In batches, in a blender or vitamix*, puree the soup. Adjust the seasonings before serving. Add 1c hot, cooked white or brown rice before serving.

*Caution: blending hot liquids can be extremely dangerous. Fill the blender only half way and proceed in batches if necessary.

Amazing Lentil Chili

Amazing Lentil Chili

This simple bowl of yum is packed with protein, fiber, and flavor. With or without the Vegan ground beef, this chili is a winner. The vegan ground beef by Beyond Meat is gluten free and soy free! I topped this with Field Roasts’Chao Cheese and it is just awesome.

2c-cooked lentils, drained

1c-filtered water

1c tomato puree

½c chopped tomato, medium dice (about 1 medium tomato)

1 red bell pepper, medium dice

2t cumin

1-2t smoked chipotle powder (more or less for heat)

1t chili powder

1t turmeric

1t pink salt or to taste

2t coconut sugar

2-3T coconut or olive oil

1c gluten free, soy free vegan ground beef *optional

Fresh parsley, cilantro or both, minced

In a large pot, over medium-high heat, sauté the chopped onions in oil for about 5 to 7 minutes, or just until golden brown. Add the garlic and cook for another minute or so. Add the chopped tomatoes, bell peppers, chili powder, cumin, chipotle powder, turmeric, coconut sugar and salt. Stir well to incorporate the spices into the vegetables and cook for about 4-5 minutes. Add the lentils, water and tomato puree. Bring to a boil and then reduce the heat and simmer, partially covered, for 30 minutes, stirring occasionally, slowly reducing the liquid content and thickening up to a stew like consistency.

In the last 3 minutes of cooking add the vegan beef and any fresh herbs. Remove from the heat and cover. Let stand for 3-5 minutes prior to serving. Adjust seasonings.

Serve topped with vegan cheese, nutritional yeast and a simple salad.

*chao chili pic — I used the Original flavor of Chao Cheese made by FieldRoast…YUM!

Coconut Curry Lentil Soup with Vegan Sour Cream

This soup is DELICIOUS! Just a perfect balance of savory, coconut curry love, and sweetness. The lentils provide a powerful punch of vegetable protein- I will be making this all the time from here on out. The sour cream offers a plain yogurt tang that completes the flavor profile- especially if you make it on the spicier side like I do! I used the beautiful little french lentils but any lentils will work magically.

Coconut Curry Lentil Soup with Vegan Sour Cream

Wheat-Free, Gluten-Free

2c brown, green or french *lentils, cooked

1 medium onion, small dice

1 stalk celery, small dice

1 large clove garlic, smashed, minced

1 tomato, medium dice

1” piece of fresh ginger- grated

1” piece fresh turmeric- grated

1c fresh spinach*optional

1/4t black pepper

1/2t cayenne pepper flakes- more or less as desired

1T curry powder

1T agave, coconut sugar or other sweetener

3T coconut oil

5-6c boiling water

1/2 can blended coconut milk

1t salt or to taste

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Garnish

Cashew Sour Cream

Fresh Cilantro, chopped

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Bring 6c of water to a boil- in case you need more.

In a large soup pot, add the oil and sauté the onions and garlic until golden and soft. Add the celery, ginger, turmeric, salt, black and red pepper. Add the lentils, mixing them into the vegetables. Add the boiling water, and the chopped tomatoes. Bring to a boil and reduce the heat and simmer for 30-40 minutes. In the last 5 minutes of cooking, add the coconut milk and cook until brought up to temperature. Add the spinach just before serving. Adjust the seasonings if neccessary.

Ladle the soup into a serving bowl and place a dollop of the Sour Cream atop in the center and garnish with plenty of fresh, chopped, cilantro.

*To cook lentils ahead of time instead of using canned, take 3/4c dried green or brown lentils and wash, rinse, pick over and drain. In a large pot, place the lentils with 2 cups clean water and bring to a boil. Reduce heat and simmer, partially covered for 15-20 minutes or until the water has been absorbed and the lentils are tender. Let steam for an additional 5-10 minutes. Alternatively, soak the lentils overnight and rinse prior to cooking. This will reduce the cooking time by almost 1/2.

Cheesy White-Bean Béchamel Sauce

I had just enough Red Sauce and Tofu Ricotta Filling left over for a personal sized lasagna and I also had cooked some Baby Lima Beans this weekend that I had made Escarole & Beans with hanging out in my fridge so I thought about experimenting with a white cheese sauce. White beans have such great creamy texture that it made making this delicious Béchamel style sauce easy and delicious to boot. I layered it in and topped it with sautéed kale and the whole beautiful party is in the oven. This sauce on its own over a bowl of pasta or noodles would be an exceptionally satisfying and protein filled dish.

Cheesy White-Bean Béchamel Sauce

1c baby Lima or Canelini beans, cooked, drained

1/2c cashew nut milk

1T mellow white miso

2t brown rice vinegar

2t ume vinegar

2t Dijon mustard

1/4t pink salt

1/4t fresh black pepper

1T coconut oil

1T extra virgin olive oil

2T nutritional yeast

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In a blender or vitamix, add all of the ingredients and blend until super smooth and creamy. Adjust the seasonings as neccesary.

Savory Chickpea Pancakes

These are scrumptious little bits of amazing. I LOVE them. They are so easy to make and super satisfying. You could easily add in veggie combinations, spices and flavors of your own choosing, maybe even make them into a sweet variation. I love this particular combo dipped in Herbed Tamarind Sauce. S P E C T A C U L A R. Eat warm, hot or room temp.

Savory Chickpea Pancakes

1/2c garbanzo bean flour

2/3c water

1/2t baking soda

1/4t turmeric

1/2t cumin

1/4t chipotle powder

1/4t onion powder

1/4t pink salt or to taste

1 lemon, juiced

2/3c fresh spinach, coarsely chopped

1/3c fresh cilantro, minced

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Coconut oil for pan-frying.

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Preheat cast iron pan over medium heat.

In a medium size bowl, combine chickpea flour, water, baking soda, turmeric, cumin, onion powder and salt to taste. Mix well, being sure there are no clumps. Add in lemon, stir and you will notice the batter rise and foam. Add in spinach and cilantro and combine thoroughly.

In the hot pan, add in about 1T of coconut oil.

Using a preferred measure (I used a Tablespoon measure), spoon out the batter into medallions in the pan.

Let the pancakes cook for 4-5 minutes. Flip and cook another 4-5 minutes, making sure the pancakes are cooked throughout.

Serve with tamarind dipping sauce.

Baby Lima Bean-Basil Spread

This is summer in a dip. Delicious- super easy especially if you have the pesto in your fridge!

Baby Lima Bean Basil Spread

1c cooked baby lima beans (white)

1t ground chipotle powder

2T extra virgin olive oil

2T prepared basil or arugala pesto

1 lemon, juiced

1/4t black pepper

2 cloves garlic, smashed

1t pink salt

Place all ingredients into a food processor.

Adjust seasoning to taste. Best if refrigerated first to help the spread/dip set.

Amazing Chickpea Salad

Chickpea Salad

This is BOMB served in a wrap with fresh veggies and lettuce or in between your favorite sprouted whole grain or gluten free bread slices-

LOVE THIS! The celery really makes it taste like a mock tuna fish salad so don’t skimp! Feel free to choose other add-ins, like olives, herbs, fresh sweet peppers etc….

1 1/2c cooked chickpeas

2 stalks celery, minced

¼ red onion, super minced *opt

1/3c vegan mayonnaise

1t ume vinegar

salt and pepper to taste

2t dulse *opt (more like a tuna fish taste)

pinch cayenne pepper *opt

Place the drained chickpeas in a bowl and mash slightly with a fork or the backside of a large spoon. Add the remaining ingredients and stir until combined and well incorporated.

If you have a food processor, you can do all of the grunt work in it- start by processing the celery, then the onions- remove to the work bowl, then process the chickpeas by pulsing- not over processing, but letting the chickpeas stay somewhat intact- then add all other ingredients intot he work bowl and mix.

Hearty Summer Black Bean Soup with Greens

Local greens, tomatoes, corn, onions and garlic- this soup is so satisfying and absolutely delicious.

Hearty Summer Black Bean Soup with Greens

Wheat-free * Gluten-free*

1 large onion, medium dice

2c fresh tomato medium dices or crushed tomatoes

2 cloves garlic, minced

3c black beans, cooked and drained or 2 cans

1 medium sweet potato, medium dice- I Japanese yams which are less sweet than orange

1 medium white potato, medium dice

2c fresh corn niblets

2c greens (kale, spinach, swiss chard)

2t smoked chipotle powder

2t cumin

1t turmeric

2t chili powder

1/4t black pepper

1/4t cayenne pepper

3T extra virgin olive oil

1-2 vegetable bouillon cubes

1/4c fresh parsley *optional

1t-smoked salt

6c boiling water

1t salt or to taste

Bring 6c of water to a boil.

In a large soup pot, add the olive oil and sauté the onions and garlic with until golden and soft. Add in the cleaned greens and sauté until wilted. Remove just the greens from the pan and set aside, reserving for later. Add the beans, spices, salt, black and red pepper, and sautéing for 2-3 minutes. Add the tomatoes, and both the sweet and regular potatoes, then the boiling water, and the bullion cube (or powder). Bring to a boil and reduce heat and simmer for 30-40 minutes.

In the last 5 minutes of cooking, add the sautéed greens and the fresh parsley. Garnish with fresh parsley and nutritional yeast.