mains – Page 4 – The Vegan Love Project

Hearty Fall Vegetable Bean Soup with Greens

I broke into my stash of local corn I turned into frozen niblets this summer, mostly everything else is still available in abundance. SO MUCH YUM in a bowl. I used baby limas, I love their creamy mellow, nutty, flavor. You can use any kind of pasta you like or omit it completely- SO. GOOD. WITH.

Hearty Fall Bean Soup with Greens

Wheat-free * Gluten-free

1 medium onion, medium dice

1c tomato puree (I use the bottled glass tomato puree, not a fan of tomatoes in cans)

1 carrot, cut in moons

1 clove garlic, minced

2c baby Lima or cannelini beans, cooked and drained

1-1/2c potatoes, medium dice (about medium, or 4-5 small)

1c corn niblets

2c greens (kale, spinach, Swiss chard) torn into bite size pieces

2t turmeric, fresh or 1t dried

2t hot red pepper flakes

1/4t black pepper

3T extra virgin olive oil

1-2 vegetable bouillon cubes

1/4c fresh basil *optional

2c cooked gluten free pasta- your choice- elbows, ziti, penne, fusili (I used GF elbows)

1t pink 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, carrots, garlic, salt, pepper, red pepper, and turmeric until golden and soft. . Add the potatoes and the tomato puree and then the boiling water, then the bouillon cube (or powder).

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

Add the cooked beans. In the last 5 minutes of cooking, add the greens, fresh frozen corn, cooked pasta and the basil. Garnish with fresh basil and nutritional yeast.

Cheddar Cheesy Broccoli Soup

I made this tonight with a head of local fall loving broccoli. Instead of using the rice, I added leftover smashed potatoes and a handful of cherry tomatoes. I also substituted in place of the raw cashew cheese, I used the fermented cashew cheese, about a 1/4c blended in at the end of cooking- absolutely AMAZING…..I thought I was going to miss the color so I also added about 1T grated fresh turmeric.

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Cheddar Cheesy Broccoli Soup

1 head broccoli, medium dice, florets and stalks separated

1 onion, medium dice

1c cooked brown rice *optional

1t chipotle powder

1/2t smoked salt or pink salt

1/4t fresh black pepper

1T raw agave or maple syrup

1T coconut or olive oil

4c water

—

Raw Cheddar Cheesy Sauce

1/2c raw cashews

1/4c water

½ red bell pepper

1t chipotle powder

2T nutritional yeast

1T coconut oil or olive oil

1T mellow miso paste

1t brown rice vinegar

1t ume vinegar or lemon juice

Salt and black pepper to taste

In a blender or food processor, place all of the ingredients and blend until smooth. This can be stored as a dip, a spread or as a cream base for soups!

Bring 6 cups of water to a boil (if you should need more water)

Soup Base:

In a large soup pot, add the oil and…

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Banana Walnut Bread

I had two bananas that were nagging me for d a y s…..I was cleaning the house and I almost put them into the trash and totally nutted up and made a loaf of this awesomeness instead…..SO GLAD I DID…..

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TO DIE FOR.

Banana Walnut Bread

wheat-free

1-1/2c barley flour

1/2c maple sugar

1/2c walnuts

1t baking soda

1t baking powder

1/2t salt

1T cinnamon

—

1T safflower oil

3T coconut oil

2 super ripe bananas, diced

3/4 nut milk

1t vanilla

1t brown rice vinegar

1t red wine vinegar

—

Topping:

3T maple sugar

Preheat the oven to 350 degrees. Oil a loaf pan or 6 muffin tin/ containers.

Prepare the dry ingredients by sifting them into a large mixing bowl; the barley flour, baking soda, baking powder, salt, cinnamon and maple sugar. Add in the chopped walnuts.

In another small bowl, combine all of the wet ingredients; the bananas, oils, nut milk, and the vinegars.

Mix the wet into the dry and pour into a well-oiled pan. Mix only until just incorporated- do not overmix.

Sprinkle the maple sugar over the entire surface of the loaf and bake…

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Chickpea Chana Masala

Chana Masala

You can make this as spicy hot or mild as you prefer, I LOVE a good kick so I put a whole hot pepper into it- whole, so I can fish it out after cooking so as not to mistake it for a cooked tomato. You can use canned or jar tomatoes with this but with local tomatoes still abundant, I made this using fresh. If you do use canned or jarred, you may need to add a little bit of sugar (maple syrup, sucanat, agave) to offset the bitterness.

3T coconut oil

2c-cooked chickpeas

1 onion, small dice

2 clove garlic, smashed and minced

1T ground cumin

2” fresh ginger, grated

1 hot pepper, sliced or chopped

2t mustard seeds

2t turmeric OR 1T Fresh grated

2t curry powder

2-3c fresh tomatoes, diced

2t pink salt

1t black pepper

2c water

—

4c fresh baby spinach- reserve until serving.

1c fresh cilantro, coarsely chopped- reserve until serving.

In a large pot over medium high heat, add the coconut oil, onions, garlic and spices and sauté until the onions are translucent. Add the chopped tomatoes and the chickpeas. Cover with about 2 cups of water and bring to a boil. Reduce the heat to medium low and the let the mixture cook and mingle until the water has reduced and it looks more like a stew. Just before serving, add the spinach and the cilantro. Serve with Basmati or Jasmine rice.

Spicy Split Pea Soup

As soon as the weather changes, this is my go to, must have in the fridge at all times soup…this morning I made this using coconut oil instead of olive, and added about 1T of raw, fresh turmeric. Since starting CrossFit, I try to use turmeric in as many meals as possible due to it’s anti-inflammatory properties. It lends a beautiful color and a deep spicy, earthy flavor. I haven’t decided if I am going to add potatoes…I do have amazing, tiny, creamy, buttery, yellow potatoes that I picked up at the Greenfield Farmer’s Market on Saturday 😉

The Vegan Love Project

I make this soup at least two to three times a month- It is truly my comfort food- my Dad LOVES this soup. Chipotle powder is what gives this soup its’ smokey flavor. Chipotle powder is a smoked dried Jalapeno with a delicious hot smokey/sweet flavor and is a spice that is always in my kitchen. If you can find liquid smoke, or smoke salt, or another natural smoke flavoring, it adds another layer of tremendous flavor that is typically found in traditional meat based split pea soup. Today I didn’t blend it at all, so I cut the vegetables uniformly. I also added a small thin skinned potato, diced in the last 15 minutes of cooking 1) cuz I had it in the house and 2) potatoes are YUMMY.

Wheat-Free, Gluten-Free

SPLIT PEA SOUP

3T olive oil

1c green split peas

1 small red or yellow onion, medium diced

1…

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Kichari (Lentil Rice DELICIOUSNESS)

I made this last night with leftover, steamed, brown basmati rice and it was SO delicious……SIMPLE!!!!

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Ellen’s Kichari (lentil & rice porridge)

Kichari means mixture, usually of two grains. “Kichari may well be the most perfect therapeutic recipe of all because it detoxifies the entire system, while kindling the body’s digestive fires called agni.” This recipe is nourishing and easy to digest, and can literally be paired down to just the rice and beans and still be utterly satisfying. It can be eaten more on the soupy side or as a thicker porridge. SO.SIMPLE.SO.GOOD.

Wheat-free, Gluten-Free

1c red lentils or yellow (dahl), washed and drained

1c white basmati rice

1 medium onion, diced

1t turmeric

1T fresh ginger, sliced or grated/ or 1t dried

1t mustard seeds

1t cumin seeds or 2t ground cumin

1/2t black pepper

1t pink salt

3T extra virgin olive oil

6c boiling water

1t salt or to taste

Bring 6c of water to a boil, more if needed

In a large…

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Creamy Roasted Squash Soup or Bisque

Roasted Squash Soup

The squash is the star of this sweet bisque as it should be. Hardly anything is needed to make this sweetie taste delicious. Ideal squashes would be Curri, Butternut, Acorn, Hubbard, or Delicata. The spices simply enhance and showcase the bright golden flesh. Fresh turmeric and ginger give it an added bonus of anti-viral, anti-inflammatory, digestion boosting benefits…Now is the time for this wonderfully satisfying soup.

Wheat-free, Gluten-free

1 large onion, coarsely chopped

3c Hubbard or red Curry, roasted*

1 cloves garlic, minced

1/4t black pepper

1/4t cayenne pepper fresh or dried

3T coconut oil

1″ fresh ginger

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

1t cumin

2t ume vinegar or lemon juice

1t cinnamon

1/2t turmeric fresh or dried

2T maple syrup, sucanat, or palm (coconut) sugar

—

4c boiling water

1t salt or to taste

Cashew heavy crème:

1/2c-roasted cashews

3/4c water

OR 1 can of full fat coconut milk.

As a time saver, the squash can be roasted in advance. The roasting step may even be omitted and the squash simply cubed and cooked along with the other vegetables. Roasting draws out the most flavors and brings the sweetness of the squash to life, but it is not a necessity.

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

Preheat oven to 350 degrees

Roasting the Squash: Clean the outer shell of the squash with cold water and pat it dry well with a dishtowel or paper cloth. With a sharp knife, split the squash down the middle, creating two halves. Seed the squash using a large spoon, scraping the stringy flesh and seeds from the center. With the cleaned halves, rub with oil and salt. Place face down on a cookie sheet or roasting dish and place in the oven for 40-45 minutes or until the flesh of the squash is tender, yielding to the touch. Let cool. When cool enough to handle, scoop out the roasted squash.

Making the Cashew Cream:

In a blender, grind the cashews to a powder. Add the water and blend at first at low speed and finally walking it up to full power. Let run for about 30 seconds. This should create a thick nut milk, likened to heavy crème.

Making the Soup:

In a large soup pot, add the oil and sauté the onions, and garlic with the sweetener until golden and soft. Add the cumin, turmeric (if using dried), cinnamon, salt, black and red pepper. Add the roasted squash, the boiling water, the bouillon cube (or powder). Bring to a boil and reduce heat and simmer for 20-25 minutes.

In batches, in a blender or vitamix*, puree the soup adding in the fresh ginger and turmeric (if using fresh). At this point, the soup is delicious as is or add the crème or coconut milk to create a wonderfully elegant soup. Adjust the seasonings again after adding the crème.

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

Sprinkle with cinnamon and garnish with pan toasted seeds from the inside of the squash!

Roasted Hot & Sweet Sweet Potatoes

Roasted Hot & Sweet Potatoes

2-3 small sweet Japanese potatoes, sliced on a diagonal or cubed

1/2 onion, thinly sliced

1/4″ fresh turmeric, grated *opt

1 clove garlic, minced or sliced

3T local grade B maple syrup

3-4T extra virgin olive oil or coconut oil

1t cinnamon

1 hot red pepper, sliced

1/2t pink salt

1/4t fresh black pepper

Preheat the oven to 400 degrees

Toss all ingredients in a large bowl; making sure everything is well coated. Place in a shallow baking dish or roasting pan and put in the oven for 30 minutes, then toss and baste the vegetables with the roasting juices and continue to roast for an additional 20-30 minutes. Delicious warm or cold.

SUPER-FOODS of the most SUPER kind!

Superfoods are are just that; SUPER foods. They are vibrant, vitality inducing, nutritionally dense foods. They are powerful sources of plant based protein, vitamins, minerals, enzymes, antioxidants, good fats like omega- 3’s, essential fatty and amino acids and other traditional boosts that when consumed on a regular basis have anti-inflammatory, disease fighting, anti-aging, health and performance promoting benefits.

There are many many many amazing foods out there. The ones that I stock my kitchen with and which are my go to super foods are:

Maca, goji berries, chia, hempseed, cacao beans (raw chocolate), lucuma, chlorella, bee products such as raw honey and pollen, maqui and acai berry. All have unique medicinal, traditional, and delicious applications in my kitchen.

Maca is a root vegetable grown in the Peruvian Andes. It was sacred to the Incas and has been used as a food and medicine in South America for centuries. It is well known for its ability to help enhance strength and endurance. In fact, Incan warriors would often consume maca before long journeys and battles. It has a malty flavor that is paired exceptionally well with raw cacao in smoothies.

Goji berries also known as wolfberries, are one of the most nutritionally-rich fruits on the planet. Praised for thousands of years in Asia for health benefits including longevity, vitality, and energy, goji berries are now being celebrated in Western cultures for their superfood potential. A good source of potassium, iron, and selenium, they also have B vitamins, calcium, zinc, fiber and even protein. I use these in my Kombucha and in my smoothies.

Chia seeds Mild and nutty flavored, chia seeds were cultivated long ago by the Aztecs and the Maya. The name “chia” comes from the word chian, meaning “oily” in the Aztec language of Nahuatl. The special oils in this tiny superseed are omega-3 essential fatty acids, which may contribute to the maintenance of mental function and normal heart health. Chia is also high in fiber and a good source of calcium, iron and magnesium. I make a raw, recovery Chia Seed Pudding to have on hand after especially challenging workouts. I also use it daily in my smoothies but can be taken simply by adding it into your favorite beverage.

Hempseed has been cultivated for millennia for fiber, clothing, paper, building materials, and of course, food. Rich in zinc and magnesium, which may contribute to healthy immune function and bone health, hemp seeds are also a good source of iron. They consist of 36% protein with all the essential amino acids and have healthy plant fats. With a mild, nutty flavor and pleasantly soft texture, they are easily added to dishes like Quinoa Salad or in a daily Protein smoothie.

Cacao The fruit of the cacao tree contains a small bean from which all chocolate is made. Cacao is an incredible health food in its natural state, filled with energy-boosting nutrients. Loaded with minerals such as magnesium which may contribute to normal bone health and healthy immune function, cacao is also high in copper and manganese. This amazing food has been revered for centuries by cultures such as the Aztec and Maya. It is perfectly paired with maca powder and goji berries in a smoothie and has exceptional flavor in raw food desserts.

Chlorella is an incredible, multi-faceted superfood that is made up of 66% protein and boasts an array of nutrients including vitamin A and iron. A microscopic single-celled plant that grows in fresh water, chlorella’s abundance of chlorophyll gives it a deep, emerald-green color. A potent superfood, chlorella is a great way to introduce detoxifying, alkalizing foods into your diet.I take chlorella daily and notice it when I don’t!

Maqui Berry With a deep berry flavor similar to blackberries, maqui berries are a wild-grown superfruit native to Chile. There, the Mapuche people have been consuming maqui for centuries to help boost strength and stamina. The rich, purple pigment of this amazing fruit indicates the presence of antioxidants such as anthocyanins and polyphenols. Maqui berries also have calcium and iron, as well as vitamins A, C, B1 and B3. Amazing in fruit and or berry based smoothies and also in raw food desserts.

Acai Berry An incredible superfood native to South America, açaí has a complex blend of antioxidants including vitamins A and C, as well as minerals and amino acids. It also has omega-3 essential fatty acids which may contribute to the maintenance of mental and visual function. The dark purple color of açaí comes from pigments called anthocyanins which may contribute to antioxidant defense support. This nutrient dense fruit is a favorite among athletes due to its anti-inflammatory and anti-oxidant properties making it a great recovery food. I use this in my fruit based recovery smoothies.

Pickled Beets with Onions

LOCAL FALL LOVE!!! These beauties were picked up at the Greenfield Farmer’s market from the Kitchen Garden….they taste like what a ruby would taste like if it was a beet ❤

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Pickled Beets with Onions

These keep amazingly well in the fridge- even though they may not last as long as you would like because they are SO DELICIOUS! They are a great accompaniment to lunches and sandwich type meals.

2 pounds red beets, scrubbed and washed

1 small onion, sliced very thinly

2T extra virgin olive oil

1/4c apple cider vinegar

1T red wine or rice wine vinegar

1/2t salt

1/4t black pepper

1T maple syrup or raw agave or raw local honey

—

4c water

1/2t salt

Trim both ends of the beet off but leave the skin on. In a large pot, place the trimmed, whole beets and cover with water. Bring to a boil and then reduce the heat to low, simmering for 30-40 minutes partially covered, until the beets are tender all the way into the center. Drain. The skin should slip off the beets, if…

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