January 19, 2025January 19, 2025 by betsy

Creamy Mediterranean Root Vegetable Stew (vegan & plant-based)

This meal-in-a-bowl stew is a looker! Not just a pretty face, though, it is indescribably delicious–a little sweet and a little tangy–and the garnishes take it straight over the top. If you haven’t tried tamarind syrup, now may be the time. It is available at international food markets or online. But, if you don’t have any or can’t locate it, the stew is still one-of-a-kind.

Creamy Mediterranean Root Vegetable Stew (vegan & plant-based)

Yield: 4-6 servings

1 small yellow onion, diced or slivered
1/3 cup diced carrot
1/3 cup diced celery
1/2 red bell pepper, diced or slivered
1/2 green bell pepper, diced ir slivered
1/8 teaspoon each sea salt and freshly ground black pepper
3 large cloves garlic, minced
2.5 ounces baby kale
1-10 ounce package frozen riced cauliflower, cooked according to package directions (I microwave)
1-12 ounce package frozen root vegetables: carrots, beets, parsnips, sweet potatoes (I use Hanover brand frozen root vegetables for an air fryer, but cooked them in the microwave, as alternatively directed)
1-14.5 ounce can fire-roasted tomatoes
1 large bay leaf
1/4 cup finely chopped parsley
1/2 teaspoon ground coriander
1/2 teaspoon ground tumeric
2 cups vegetable stock (I use a roasted garlic paste + 2 cups water)
1-15 ounce can lite coconut milk
8 to 10 ounces hummus, plain or flavored (I use Ithica brand Lemon Garlic)
Optional garnishes: crumbled vegan feta (I love Follow Your Heart), coarsely chopped roasted and lightly salted pistachios, finely chopped parsley, tamarind syrup

In large soup pot or Dutch oven, heat olive oil over medium. Add onion, carrot, celery, bell pepper, salt, and pepper, and saute, stirring frequently, until softened, about 3 or so minutes. Add garlic and saute, stirring, for about 30 seconds. Add all remaining ingredients, except garnishes, stir well to combine, and bring to a gentle simmer for about 20 minutes to allow flavors to marry. Adjust heat as necessary throughout, stirring occasionally. Serve warm, garnished as desired, in big bowls.

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January 19, 2025January 19, 2025 by betsy

Kale, Corn & Coconut Milk Soup with Optional “Sausage” (vegan & plant-based)

As we in Coastal Virginia prepare for a January Arctic blast from Siberia(!), a warm-you-from-the-inside-out soup is on my mind. With inspiration from Mexican cuisines, redolent of cumin and coriander, this meal-in-a-bowl needs served with nothing other than a spoon. Enjoy!

Kale, Corn & Coconut Milk Soup (with optional sausage)
Yield: approximately 6 servings

2 tablespoon olive oil
1 small onion, diced
1 red or orange bell pepper, diced or thinly sliced
1/8 teaspoon each sea salt and freshly ground black pepper
3 cloves garlic, minced
1 tablespoon tomato paste
2 teaspoons ground coriander or to taste
1 teaspoon ground cumin, or to taste
2 links vegan sausage, preferably chipotle or chorizo flavored, sliced 1/4-inch thick
10 ounces frozen riced cauliflower, cooked according to package directions (I use the microwave)
2 cups cooked corn, canned (1-15.5 ounces, rinsed and drained), fresh, or frozen
2 cups vegetable stock
1-15.5 ounce can lite coconut milk
8 ounces chopped kale or baby kale
Optional garnishes: crumbled vegan feta, chopped parsley or cilantro

In large soup pot or Dutch oven, heat olive oil over medium. Add onion, bell pepper, salt, and pepper, and saute, stirring frequently, until softened, about 3 or so minutes. Add garlic and saute, stirring, for about 30 seconds. Add all remaining ingredients, stir well to combine, and bring to a gentle simmer for about 20 minutes to allow flavors to marry. Adjust heat as necessary throughout, stirring occasionally. Serve warm with a generous garnish of crumbled vegan feta and herby cilantro or parsley.

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January 19, 2025January 19, 2025 by betsy

Kale, Cauliflower & White Bean Soup (vegan & plant-based)

Kale, Cauliflower & White Bean Soup
Yield: approximately 4-6 servings

January days don’t get grayer than this in Coastal Virginia as we prepare for an Arctic Blast from Siberia…and I crave it: the moodier the better. And with weather like this, my thoughts turn to soup–though, truthfully, my thoughts are never far from soup–and this one checks every hardy and healthful box. Hope you enjoy!

2 tablespoon olive oil
1 small onion, diced
1/3 cup diced carrot
1/3 cup diced celery
1/8 teaspoon each sea salt freshly ground black pepper
3 cloves garlic, minced
1 bay leaf
2 teaspoons Italian seasoning, or to taste
1 teaspoon rubbed sage, or to taste
10 ounces frozen riced cauliflower, cooked according to package directions (I use microwave)
1-15.5 ounce can cannellini beans, rinsed and drained
4 cups vegetable stock
8 ounces chopped kale, thick stems removed, or baby kale

In large soup pot or Dutch oven, heat olive oil over medium. Add onion, carrot, celery, salt, and pepper and saute, stirring frequently, until softened, about 3 or so minutes. Add garlic and saute, stirring, for about 30 seconds. Add all remaining ingredients, stir well to combine, and bring to a gentle simmer for about 20 minutes to allow flavors to marry. Adjust heat as necessary throughout, stirring occasionally. Serve warm in big bowls with crusty bread for sopping if desired.

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July 11, 2024September 21, 2024 by betsy

Black Bean & Hominy Soup–An Asian-Mexican Explosion (vegan & plant-based)

On a school architecture trip to Chicago in May, I had occasion to slip into Seoul Taco for a tofu taco, which served to solidify my love of Asian-Mexican fusion cooking. So, with our turn to host our Starlight Supper Club coming up in June and my husband Jonesin’ for bulgogi b*** in lettuce wraps–mushrooms for me and the vegetarians–we settled on an Asian-Fusion menu.

Bob and I hosted this thrice-annual fete on a weeknight so my cousin visiting from Houston could join the clan, most of whom he had met previously. I am out of school for the summer, but he and I had a day hike planned that Wednesday, so my contributions needed to be quick and fuss-free. To fit the bill, I whipped up this unforgettable soup loved by all–even Bob–and a delectable Miso Blackberry Quick Cobbler, which I will share in another post.

Our Supper Club always serves buffet style no matter which one of the three couples hosts and no matter the menu, so in the soup went to our stainless steel “crockpot” on low for a streamlined and attractive serving solution.

However and to whomever you serve it, you will definitely want to add this one-bowl wonder to your repertoire:

Black Bean & Hominy Soup

Yield: 8 servings

1 tablespoon olive oil
1 small onion, diced, or about 1 cup
2 stalks celery, diced, about 1/2 cup
1 carrot, diced, about 1/2 cup
2 medium red, orange, and/or yellow bell peppers, diced, about 2 cups
Pinch sea salt
3 large cloves garlic, minced
1 tablespoon Asian chili crisp
1 tablespoon, minced ginger
2 teaspoons vegetable soup base or 1 large vegetable bouillon cube
2 teaspoons soy sauce
2-15 ounce cans black beans with juice
2-15 ounce cans, hominy, drained (we like the yellow for color)
10 ounces riced cauliflower, cooked (we buy a frozen package and cook it in its package in the microwave, per directions)
2-15 ounce cans fire-roasted diced tomatoes with juice
2 cans coconut milk (lite or regular)

Garnishes: plant-based sour cream, candied peppers, roasted & lightly salted ppumpkin seeds

In Dutch oven or large heavy-bottomed pot, bring olive oil to a sizzle over medium heat. Add onion, celery, carrot, bell peppers, and pinch salt and saute, stirring frequently, several minutes, until softened. Adjust heat if necessary. Add garlic and saute 30 seconds, stirring continually. Stir in remaining ingredients in order and let simmer 20 to 30 minutes, stirring occasionally, until flavors are married. Serve warm in bowls or mugs (pictured), garnished as desired.

Reese Lusk of **Lusk Studios** about to Get his Asian-Fusion On!

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June 26, 2024June 26, 2024 by betsy

Smoky Tomato Soup with Coconut Milk (vegan & plant-based)

Yield: 4-6 servings

All the veg we need without all the moaning and groaning from the veg-phobic…like my beloved spouse!

Created as an antidote to restaurant meals and other “fancy” cooking for our Starlight Supper Club and a happy hour this week while my cousin, Earl, is visiting from Houston, I loaded this recipe up with camouflaged vegetables so that Bob was none the wiser and he loved it! The guys enjoyed it with a plant-based grilled cheese sandwich for dipping, natch, but I thought it was perfectly satisfying unaccompanied. Note: If smokey isn’t your jam, use regular canned diced tomatoes.

1 tablespoon olive oil
1 small onion, diced (approximately 1 cup)
1 carrot, diced (approximately 1/2 cup)
1 stalk celery, diced (approximately 1/2 cup)
1 red bell pepper, seeded and cut into 1/2-inch slivers
Pinch salt
Pinch black pepper
2 to 3 large cloves garlic, halved
2 teaspoons tomato paste
2 teaspoons vegetable base or 1 large bouillon cube
1 teaspoon dried basil
2-15 ounce cans diced fire roasted tomatoes
1-15 ounce can coconut milk ( I use lite, but you do you!)
Optional garnish: drizzle olive oil and/or vegan sour cream thinned with water or non-dairy milk, fresh minced parsley or basil

In large skillet, heat olive oil over medium. Add fresh vegetables, except garlic, with pinch salt and pepper, and saute, stirring occasionally, until tender. Add garlic and saute 1 minute longer. Transfer to bowl of large food processor and process until smooth, scraping down sides of bowl as necessary. Add tomato paste, vegetable base, basil, and 1 can tomatoes, and puree again until smooth. Add remaining can tomatoes and coconut milk and puree a final time. Return to skillet and heat until bubbly. Serve warm, garnished as desired.

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October 12, 2022October 12, 2022 by betsy

Beer Cheese Soup + Review of Spero Foods “The Cheddar” (vegan & plant-based)

Spero Foods recently gifted me with a generous supply of their vegan, plant-based, and eco-conscious sunflower seed-based cheese spreads to sample, and I am happy to share both the results of my in-home taste-test of The Cheddar along with my recipe for vegan and plant-based Beer Cheese Soup. You can find my mini-review of Spero’s The Goat and my recipe for a lovely fall butternut squash-based dip or spread made with it here.

Packaged in 6.5 ounce tubs with a fresh, modern look, I have found the ever-so-slightly grainy texture of these products to be appealing. I don’t necessarily need for my spreads to be unnaturally smooth in most dishes. However, though taste is a highly subjective sense, I find that they tend to be over-salted. This was true of The Cheddar, which was also a bit too tangy for me, though my recollection of earthy cheddar from my pre-vegan days includes a pleasant tang.

So, unlikely to eat this spread by itself, I would be more apt to serve it with a sweet chutney or pepper jelly. However, not in need of party food, but in need of a mid-week dinner, I wondered if it would be tasty in a soup sweetened with coconut milk to offset both the salt and the potent tang. It was luscious, delicious, and satisfying, and I hope you enjoy!

Beer Cheese Soup (vegan & plant-based)

Yield: 4 servings

1 tablespoon vegan butter

3 stalks celery, diced

1 small onion, diced

Sea salt and freshly ground black pepper

1/2 teaspoon ground turmeric

1/4 teaspoon garlic powder

2 tablespoons flour

1 cup vegetable stock

1/4 cup vegan beer or non-alcoholic beer

1-15 ounce can coconut milk, lite or regular (I used lite)

6 ounces Spero Foods The Cheddar spread

1 tablespoon apple cider vinegar

1 tablespoon yellow or stone ground mustard

1 tablespoon nutritional yeast

1/2 to 1 teaspoon Sriracha

Recommended garnishes: thinly sliced green onion, halved tri-color grape tomatoes, coarsely chopped smoked almonds, shredded vegan cheddar cheese, vegan croutons, etc.

In medium saucepan, melt butter over medium-low heat. Add celery, onion, a pinch of salt and pepper, turmeric, and garlic powder. Sauté, stirring frequently, until very soft, but not brown; adjusting heat as necessary. Stir in flour until well-combined, followed by vegetable stock, beer, and coconut milk. Bring to a simmer, and cook 2 to 3 minutes, stirring frequently, until smooth and creamy. Stir in The Cheddar spread, apple cider vinegar, mustard, nutritional yeast and Sriracha. Simmer, stirring occasionally, until all ingredients are completely combined and heated through. Serve in bowls, garnished as desired, accompanied by salad and chunks of vegan biscuits or a crusty bread, like maybe pretzel bread nuggets.

November 7, 2021November 7, 2021 by betsy

Golden Middle-Eastern Inspired Butternut Squash Stew (vegan & plant-based)

Middle Eastern-Inspired Butternut Squash Stew (vegan & plant-based)

Yield:6 servings

This golden, spiced–but not “spicy”–vegan and plant-based stew checks all my autumnal boxes.

Fresh squeezed orange juice is one of my secret ingredients. Canned pureed organic butternut squash is my other “secret” weapon for silky, luscious, and low calorie vegan and plant-based “cream” soup bases. I find it at Harris Teeter, but you can substitute pumpkin if unable to locate.

Roast the following until caramelized at 425-450 degrees, lightly coated in olive olive and a sprinkle of salt:

12 ounces combined broccoli and cauliflower florets, approximately 20 to 25 minutes

16 to 24 ounces cubed butternut squash, approximately 30-35 minutes

Meanwhile proceed with recipe:

1/2 medium onion, diced
1/2 medium red bell pepper, diced
2 to 3 large cloves garlic, thinly sliced
1/2 cup water or vegetable broth
Pinch sea salt
1-15 5 ounce can fire-roasted tomatoes
1 teaspoon each: ground cardamom, ground coriander, ground cumin, garlic powder, onion powder, sumac, zaatar
1 bay leaf
1 cinnamon stick
1-15 5 ounce can pureed butternut squash (I buy at Harris Teeter)
1/3 cup coconut milk
2 to 3 cups vegetable stock
Juice of 1 medium-large orange
Sea salt to taste
Garnishes: plant-based sour cream; roasted and lightly salted pumpkin seeds or cashews; halved cherry tomatoes; cilantro, mint, or lemon balm sprigs

In Dutch oven or large pot, saute onion, bell pepper, and garlic in water/stock with pinch sea salt until tender. Add all remaining ingredients and simmer while vegetables roast. Stir in vegetables and simmer for another 10 minutes or so for flavors to marry. Serve garnished as desired.

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September 26, 2021October 5, 2021 by betsy

West African Peanut Stew with Butternut Squash, Chickpeas, & Spinach (vegan & plant-based)

West African Peanut Stew with Butternut Squash, Chickpeas & Spinach (vegan & plant-based)

With temperatures falling, I find this, my newest recipe, absolutely addicting. It checks all my autumnal culinary boxes and I hope yours.

Yield: approximately 8 servings

1to 2 tablespoons olive oil
1 medium onion, diced
1 teaspoon sea salt
4 large cloves garlic, thinly sliced
1/2 teaspoon garlic powder
1/2 teaspoon ground cumin
1/2 teaspoon onion powder
Approximately 21 ounces peeled and cubed butternut squash
1-8 oz can diced tomatoes with juice (I used a variety with cilantro and jalapeno)
4 cups vegetable stock
1/4 cup smooth peanut butter
4 cups semi-firmly packed baby spinach
Garnishes: Fresh cilantro, whole or chopped roasted and lightly salted peanuts, and finally diced bell pepper (I like a tri-color blend)

In Dutch oven or large stockpot, heat oil over medium to medium high. Add onion and sea salt and saute, stirring frequently, for a few minutes or until onion is softened. Add garlic and saute, stirring, for another 30 seconds to 1 minute. Add spices and butternut squash and sante, still stirring frequently, for several minutes or until squash is softened and just starting to break down. Add remaining ingredients, except garnishes, and simmer gently until thick and creamy and flavors are married. Add spinach and stir until wilted and completely incorporated. Serve topped with cilantro, peanuts, and and bell peppers, as desired.

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December 27, 2020December 27, 2020 by betsy

Pumpkin Beer Cheddar Soup

Yield: 4 to 6 servings

My friend, Jeff Dunn, to whom I gifted half of the recipe in a red-lidded carton tied with a bow, texted me that “The soup is Phenomenal!! I think this is my new favorite soup of all time.”

This is a rich,creamy, deeply flavored, and dramatically cleaned up version of a dairy-based beer Cheddar soup recipe I came across. It was made with lots of dairy, coconut milk, and no pumpkin, rather pumpkin beer.

While I didn’t taste that soup, I can’t imagine a tastier nor velvetier version than mine made with pureed pumpkin, coconut milk, the vegan beer of your choice, and a small amount of vegan Cheddar supplemented with cheesy and ultra-healthy nutritional yeast.

Pumpkin Beer Cheddar Soup

(vegan & plant-based)
Yield: 6 servings

1 medium-large yellow onion, diced
1/2 teaspoon sea salt
2 cloves garlic, minced
1/2 teaspoon garlic powder
1 1/2 tablespoons cornstarch
1 vegetable bouillon cube or 1 teaspoon paste
1-15 ounce can pureed pumpkin
1-15 ounce can coconut milk, lite or regular
12 ounces vegan beer (Google to identify vegan brands)
1 cup shredded vegan Cheddar
1/2 cup nutritional yeast
Ootional toppings: grated vegan Cheddar, sliced green onions, roasted and lightly salted pumpkin seeds or pecan halves, pomegranate arils, dried cranberries or cherries, sprig of rosemary, sage leaves, croutons, etc.

Cover bottom of large soup pot with water and add onion and salt. Place over medium heat and simmer, stirring frequently, until onion is soft. Add garlic and saute 30 seconds. Add cornstarch and stir well to combine. Add remaining ingredients, in order, stirring after each to completely combine. Simmer for 10 minutes or so until beer mellows and all flavors marry. Season with additional salt if necessary and serve topped as desired.