150 Vegan Favorites (4 page)
Read 150 Vegan Favorites Online
Authors: Jay Solomon
In a large saucepan, heat the oil over medium-high heat. Add the onion, celery, mushrooms, and garlic and cook, stirring, for about 7 minutes. Stir in the water, split peas, carrots, potatoes, wild rice, parsley, oregano, and pepper and bring to a simmer
over medium-high heat. Reduce the heat to medium-low and cook, uncovered, until the split peas are tender, 1 ½ to 2 hours, stirring occasionally.
Stir in the salt and cook for 5 minutes. Remove from the heat and let stand for 5 minutes before serving.
Ladle the soup into bowls and serve with bread.
Wild rice is available in natural food stores and well-stocked supermarkets.
This recipe combines carrots and sweet potatoes—two carotenoid-rich vegetables—into one delicious (and nutritious) soup.
Yield: 4 servings
1 tablespoon canola oil
1 medium yellow onion, diced
1 large stalk celery, chopped
2 cloves garlic, minced
4 cups water or vegetable broth
2 cups peeled, diced sweet potatoes
1 cup diced carrots
1 teaspoon ground coriander or cumin
½ teaspoon salt
½ teaspoon black pepper
½ teaspoon curry powder or ground turmeric
1 cup soy milk
In a large saucepan, heat the oil over medium heat. Add the onion, celery, and garlic and cook, stirring, for 5 minutes. Add the water, sweet potatoes, carrots, coriander, salt, pepper, and curry powder and bring to a simmer over high heat. Reduce the heat to medium-low and cook until the sweet potatoes and carrots are tender, 20 to 25 minutes, stirring occasionally.
Transfer the soup to a blender or to a food processor fitted with a steel blade and process until smooth, 5 to 10 seconds. Return the soup to the pan and stir in the soy milk. Gently reheat over low heat if necessary.
Ladle the soup into bowls and serve at once.
Sweet potatoes add a touch of fun (and a burst of flavor) to this classic potato bisque.
Yield: 6 servings
1 tablespoon canola oil
1 medium yellow onion, diced
2 cups chopped leeks, rinsed
2 large cloves garlic, minced
4 cups water or vegetable stock
4 cups peeled, coarsely chopped sweet potatoes
2 medium carrots, diced
¼ cup dry white wine
½ teaspoon salt
½ teaspoon white pepper
3 tablespoons chopped fresh parsley
1 to 2 tablespoons chopped fresh dill
1 cup soy milk
In a large saucepan, heat the oil over medium heat. Add the onion, leeks, and garlic and cook, stirring, for about 5 minutes. Add the water, sweet potatoes, carrots, wine, salt, and pepper and bring to a simmer over high heat. Reduce the heat to medium-low and cook until the potatoes are tender, about 25 minutes, stirring occasionally. Stir in the parsley and dill. Remove from the heat and let sit for about 5 minutes.
Transfer the soup to a blender or to a food processor fitted with a steel blade and process until smooth, 5 to 10 seconds. Return the soup to the pan and stir in the soy milk. Reheat the soup over low heat until it barely simmers.
Ladle the soup into bowls and garnish with extra sprigs of herbs.
Any soup that calls for zucchini, mushrooms, tomatoes, and plenty of herbs is destined to be extremely satisfying and flavorful.
Yield: 6 servings
1 tablespoon canola oil
1 medium yellow onion, diced
1 small zucchini, diced
8 to 10 white mushrooms, sliced
3 or 4 cloves garlic, minced
6 cups water
1 can (14 ounces) stewed tomatoes
1 can (6 ounces) tomato paste
1 ½ tablespoons dried parsley
2 teaspoons dried basil
2 teaspoons dried oregano
1 teaspoon salt
½ teaspoon black pepper
½ cup tubettini, ditalini, or other tiny pasta
In a large saucepan, heat the oil over medium heat. Add the onion, zucchini, mushrooms, and garlic and cook, stirring, for 7 minutes. Add the water, stewed tomatoes, tomato paste, parsley, basil, oregano, salt, and pepper and bring to a simmer over medium-high heat. Reduce the heat to medium-low and cook for 16 to 18 minutes, stirring occasionally. Stir in the pasta and cook until the pasta is al dente, about 12 minutes, stirring occasionally. Remove from the heat and let stand for 5 to 10 minutes before serving.
Ladle the soup into bowls and serve with warm Italian bread.
This is a true beet lover’s soup. The beets produce an inviting, magenta-hued soup, while the brown rice adds a chewy substance and body.
Yield: 6 to 8 servings
1 tablespoon canola oil
1 medium yellow onion, diced
1 green bell pepper, seeded and diced
2 stalks celery, sliced
2 or 3 cloves garlic, minced
6 cups water
2 cups diced, peeled beets
1 can (14 ounces) stewed tomatoes
½ cup long-grain brown rice
2 teaspoons dried oregano
1 teaspoon dried thyme
1 teaspoon Tabasco or other bottled hot sauce
1 teaspoon salt
½ teaspoon black pepper
2 cups coarsely chopped beet greens or spinach
3 to 4 tablespoons chopped fresh parsley
In a large saucepan, heat the oil over medium heat. Add the onion, bell pepper, celery, and garlic and cook, stirring, for 7 minutes. Stir in the water, beets, tomatoes, rice, oregano, thyme, Tabasco, salt, and pepper and cook over medium-low heat, stirring occasionally, until the beets are tender, 50 minutes to 1 hour. Stir in the beet greens and parsley and cook for 5 to 10 minutes. Remove from the heat and let stand for 10 minutes before serving.
Ladle the soup into bowls and serve with warm corn bread.
This tureen of lentils, carrots, and kale will satisfy almost any hungry appetite. As with many traditional Moroccan soups, this stew calls for a squeeze of lemon and is topped with sautéed golden onions.
Yield: 6 servings
1 tablespoon canola oil
2 large carrots, peeled and diced
1 medium yellow onion, diced
2 cloves garlic, minced
7 cups water
1 ½ cups green lentils, rinsed
2 teaspoons ground cumin
½ teaspoon black pepper
2 cups coarsely chopped kale or spinach
3 or 4 tablespoons chopped fresh parsley
1 teaspoon salt
Juice of 1 lemon
2 teaspoons olive oil
1 large yellow onion, thinly sliced
In a large saucepan, heat the canola oil over medium-high heat. Add the carrots, diced onion, and garlic and cook, stirring, for 5 minutes. Stir in the water, lentils, cumin, and pepper and bring to a simmer over high heat. Reduce the heat to low and cook, stirring occasionally, until the lentils are tender, 45 to 55 minutes. Stir in the kale, parsley, salt, and lemon juice and cook for 10 to 15 minutes.
Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the sliced onion and cook, stirring, until lightly browned, about 7 minutes.
Ladle the stew into bowls and top each with a portion of the sautéed onions.
This spicy “bowl of red” beckons with bold, piquant flavors. Ancho chilies, jalapeños, and bell peppers provide a gamut of tasty sensations.
Yield: 4 servings
2 large ancho chili peppers
1 tablespoon canola oil
1 medium yellow onion, diced
1 red bell pepper, seeded and diced
1 large stalk celery, chopped
2 large cloves garlic, minced
2 jalapeño chili peppers, seeded and minced
2 cans (15 ounces each) black beans or red kidney beans, drained
1 can (28 ounces) crushed tomatoes
1 tablespoon chili powder
2 teaspoons dried oregano
½ teaspoon salt
Soak the ancho chilies in enough boiling water to cover and set aside for 20 to 25 minutes. Drain the liquid, remove the seeds of the peppers, and chop the pods.
In a large saucepan, heat the oil over medium heat. Add the onion, bell pepper, celery, garlic, and jalapeño and cook, stirring, for 7 minutes. Add the beans, tomatoes, chili powder,
oregano, salt, and ancho peppers and bring to a simmer over high heat. Reduce the heat to medium-low and cook for 15 to 20 minutes, stirring occasionally.
Ladle the chili into bowls and serve with warm bread.
Ancho chilies are anvil-shaped poblano peppers that have been dried. If ancho chilies are unavailable, try another dried pepper, such as chipotle or guajillo.
This bountiful Italian soup (pronounced “pasta fazool”) is meant to be enjoyed with plenty of napkins and elbow room.
Yield: 8 servings
1 tablespoon olive oil
1 medium yellow onion, diced
1 small yellow summer squash or zucchini, diced
10 to 12 white mushrooms, sliced
3 or 4 cloves garlic, minced
7 cups water
1 can (14 ounces) stewed tomatoes
¼ cup dry red wine
6 tablespoons canned tomato paste
1 tablespoon dried oregano
2 teaspoons dried basil
1 teaspoon salt
½ teaspoon black pepper
½ cup ditalini, tubettini, or soup shells
1 can (15 ounces) cranberry beans or Roman beans, drained
¼ pound green beans, trimmed and cut into 1-inch pieces
In a large saucepan, heat the oil over medium heat. Add the onion, squash, mushrooms, and garlic and cook, stirring, for 7 minutes. Add the water, tomatoes, wine, tomato paste, oregano, basil, salt, and pepper and bring to a simmer over high heat. Reduce the heat to medium-low and cook for 20 to 25 minutes, stirring occasionally.
Stir in the pasta, beans, and green beans and cook until the pasta is al dente, 12 to 15 minutes. Occasionally stir the soup while it cooks. Remove from the heat and let sit for 10 minutes before serving.
Ladle the soup into bowls and serve with warm Italian bread.
If fresh herbs are available, add 2 to 3 tablespoons of chopped fresh basil or arugula at the finish. Ditalini and tubettini are tiny pastas, available in the pasta section of most grocery stores.
For as long as I have been a chef, I have loved black bean soups. The legumes have an earthy, inviting flavor and meld easily into vegetable broths, stews, and chilies.
Yield: 6 servings
1 ½ cups dried black beans, soaked overnight and drained
6 cups water
1 tablespoon canola oil
1 large yellow onion, diced
1 green or red bell pepper, seeded and diced
1 large stalk celery, chopped
3 or 4 cloves garlic, minced
1 large jalapeño chili pepper, seeded and minced
2 medium carrots, peeled and diced
2 to 3 tablespoons minced fresh parsley
1 tablespoon dried oregano
1 ½ teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon dried thyme
½ teaspoon black pepper
½ cup canned crushed tomatoes
1 teaspoon salt
2 tablespoons chopped fresh cilantro
In a large saucepan, combine the beans and 6 cups water and bring to a simmer over medium-high heat. Cook over medium-low heat until the beans are tender, 1 to 1 ½ hours. Drain the beans, reserving 4 cups of the cooking liquid.
In a large saucepan, heat the oil over medium heat. Add the onion, bell pepper, celery, garlic, and jalapeño and cook, stirring, for 6 minutes. Add the beans and reserved cooking liquid, carrots, parsley, oregano, cumin, coriander, thyme, and pepper and bring to a simmer over high heat. Reduce the heat to medium-low and cook for about 20 minutes, stirring occasionally. Stir in the tomatoes, salt, and cilantro and cook for 10 minutes, stirring occasionally.
Remove from the heat and let stand for 5 to 10 minutes before serving. If you prefer a thicker soup, puree half of the mixture in a food processor fitted with a steel blade (or in a blender) and return to the pan.
Ladle the soup into bowls. Serve with warm flour tortillas.
Soak the beans in plenty of water before cooking. Soaking yields a fuller, plumper bean and reduces the cooking time. After draining, cook the beans in fresh water.
A salubrious bowl of hot chili takes the bite out of a harsh, wintry day. This is one of my favorite antidotes to the cold-weather blues.
Yield: 4 servings
1 tablespoon canola oil
1 large yellow onion, diced
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1 cup sliced celery
2 large cloves garlic, minced
1 can (28 ounces) crushed tomatoes
1 can (15 ounces) red kidney beans, drained
1 can (14 ounces) stewed tomatoes, diced
1 ½ to 2 tablespoons chili powder
1 tablespoon dried oregano
2 ½ teaspoons ground cumin
1 teaspoon paprika
1 teaspoon salt
1 to 2 teaspoons Tabasco or other bottled hot sauce
½ teaspoon black pepper
In a large saucepan, heat the oil over medium heat. Add the onion, green and red bell pepper, celery, and garlic and cook, stirring, for 7 minutes. Stir in the crushed tomatoes, beans, stewed tomatoes, chili powder, oregano, cumin, paprika, salt, Tabasco, and pepper and bring to a simmer over medium-high heat. Reduce the heat to medium-low and cook for 20 minutes, stirring occasionally. Remove from the heat and let stand for 5 minutes.
