Read Online How It All Vegan!: Irresistible Recipes for an Animal-Free Diet by Tanya Barnard, Sarah Kramer - Free Book Online Page A
Authors: Tanya Barnard, Sarah Kramer
Tags: Social Science, Ebook, Cooking, book, Vegan Cooking, Vegetarian & Vegan, Vegan Cookery, Veganism, Agriculture & Food
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oil
2 stalks celery, chopped
6 cups vegetable stock
1 28-oz can diced tomatoes, including juice or
5-8 diced fresh tomatoes + ¼ cup water
2 cups cooked or canned lentils
pepper (to taste)
cayenne pepper (to taste)
1 cup dry pasta (any short kind)
In a large soup pot, sauté garlic, onions, and carrots in oil on medium-high heat until the onions are translucent. Add the celery, stock, tomatoes, lentils, pepper, and cayenne and bring to a boil. Reduce heat to low and simmer for 20 minutes or until carrots are tender. Add pasta and simmer for 10 more minutes before serving. Makes 4-6 servings.
MIGHTY MISO SOUP
Miso is a fermented bean/grain paste that originated in Asia. There are 3 varieties of miso: soybean, barley, and brown rice; I like to use brown rice miso in this recipe because I find it has the best taste. Combining miso with shiitake mushrooms creates a balanced protein, which of course is a major concern among vegetarians and vegans alike. Shiitakes not only enhance the soup’s flavor but also contain all 8 essential amino acids the body needs. A word of caution: NEVER boil or overcook your miso; this kills all of its nutrients. Always add your miso just before removing the soup from the heat.
3½ cups water
½ cup medium or firm tofu, cubed
2 large shiitake mushrooms, chopped (or other mushrooms if not available)
3 tbsp dried seaweed, chopped (hijiki is best)
2-3 heaping tbsp miso paste (more or less to taste)
3 stalks green onions, chopped
3 tbsp spinach, chopped (or kale, bok choy, or Swiss chard)
In a medium pot, add the water, tofu, mushrooms and dried seaweed and bring to a boil on medium-high heat. Reduce heat and simmer for 5-8 minutes, until mushrooms are tender. Remove from heat, stir in the miso, onions, and spinach and let sit for another 30 seconds. Makes 4 servings.
SWEET POTATO, SQUASH, & APPLE SOUP
This soup is perfect for those fall days when the sun sets a little earlier than the day before. The squash and apple complement one another quite nicely in this soup. Sweet potatoes and yams are loaded with Vitamins A and C and potassium.
1 medium onion, chopped
1 tbsp olive oil
2 cups vegetable stock
2 cups butternut squash, peeled & diced
2 cups sweet potatoes or yams, peeled and diced
2-3 medium apples, cored and diced
½ tsp salt
½ tsp pepper
½ tsp nutmeg
¼ tsp cayenne pepper
In a large soup pot, sauté the onions in oil on medium-high heat until translucent. Add the stock, squash, potatoes, apples, and salt, pepper, nutmeg, and cayenne and bring to a boil. Turn down heat and simmer for 30 minutes. Take 2 ladles’ worth of vegetables and 1 ladle of stock and blend in blender or food processor until smooth. Return to soup pot and stir together before serving. Makes 4-6 servings.
GINGER PEANUT SOUP
Did you know that peanuts are not really nuts but are actually a type of bean? Peanuts are sprayed with an array of pesticides and herbicides, so try and use organic peanut butter in this recipe. It will taste better.
1½ cups broccoli, chopped
1½ cups cauliflower, chopped
1 medium onion, chopped
1 tbsp fresh ginger, grated
3 cloves garlic, chopped
¼ tsp Cayenne
½ tsp salt
½ tsp pepper
2 tbsp olive oil
3 cups vegetable stock or water
1 28-oz can diced tomatoes
5 tbsp of natural peanut butter ( or nut butter)
In a large soup pot, sauté the broccoli, cauliflower, onions, ginger, garlic, cayenne, salt, and pepper in oil on medium heat until vegetables are tender. Add the stock, tomatoes, and nut butter. Reduce heat and simmer for 20 minutes, stirring occasionally. Makes 4-6 servings.
MULLIGATAWNY SOUP
A creamy Indian soup flavored with just the right amount of spices.
1 large onion, chopped
3 stalks celery, chopped
3 tbsp olive oil
½ tsp cayenne pepper
1 tsp turmeric
1 tsp coriander
1 tsp curry powder
2 tbsp Braggs or soy sauce
6 cups vegetable stock or water
2 medium carrots, sliced
2 large potatoes, cut in cubes
½ cup rice
1 small red
2 stalks celery, chopped
6 cups vegetable stock
1 28-oz can diced tomatoes, including juice or
5-8 diced fresh tomatoes + ¼ cup water
2 cups cooked or canned lentils
pepper (to taste)
cayenne pepper (to taste)
1 cup dry pasta (any short kind)
In a large soup pot, sauté garlic, onions, and carrots in oil on medium-high heat until the onions are translucent. Add the celery, stock, tomatoes, lentils, pepper, and cayenne and bring to a boil. Reduce heat to low and simmer for 20 minutes or until carrots are tender. Add pasta and simmer for 10 more minutes before serving. Makes 4-6 servings.
MIGHTY MISO SOUP
Miso is a fermented bean/grain paste that originated in Asia. There are 3 varieties of miso: soybean, barley, and brown rice; I like to use brown rice miso in this recipe because I find it has the best taste. Combining miso with shiitake mushrooms creates a balanced protein, which of course is a major concern among vegetarians and vegans alike. Shiitakes not only enhance the soup’s flavor but also contain all 8 essential amino acids the body needs. A word of caution: NEVER boil or overcook your miso; this kills all of its nutrients. Always add your miso just before removing the soup from the heat.
3½ cups water
½ cup medium or firm tofu, cubed
2 large shiitake mushrooms, chopped (or other mushrooms if not available)
3 tbsp dried seaweed, chopped (hijiki is best)
2-3 heaping tbsp miso paste (more or less to taste)
3 stalks green onions, chopped
3 tbsp spinach, chopped (or kale, bok choy, or Swiss chard)
In a medium pot, add the water, tofu, mushrooms and dried seaweed and bring to a boil on medium-high heat. Reduce heat and simmer for 5-8 minutes, until mushrooms are tender. Remove from heat, stir in the miso, onions, and spinach and let sit for another 30 seconds. Makes 4 servings.
SWEET POTATO, SQUASH, & APPLE SOUP
This soup is perfect for those fall days when the sun sets a little earlier than the day before. The squash and apple complement one another quite nicely in this soup. Sweet potatoes and yams are loaded with Vitamins A and C and potassium.
1 medium onion, chopped
1 tbsp olive oil
2 cups vegetable stock
2 cups butternut squash, peeled & diced
2 cups sweet potatoes or yams, peeled and diced
2-3 medium apples, cored and diced
½ tsp salt
½ tsp pepper
½ tsp nutmeg
¼ tsp cayenne pepper
In a large soup pot, sauté the onions in oil on medium-high heat until translucent. Add the stock, squash, potatoes, apples, and salt, pepper, nutmeg, and cayenne and bring to a boil. Turn down heat and simmer for 30 minutes. Take 2 ladles’ worth of vegetables and 1 ladle of stock and blend in blender or food processor until smooth. Return to soup pot and stir together before serving. Makes 4-6 servings.
GINGER PEANUT SOUP
Did you know that peanuts are not really nuts but are actually a type of bean? Peanuts are sprayed with an array of pesticides and herbicides, so try and use organic peanut butter in this recipe. It will taste better.
1½ cups broccoli, chopped
1½ cups cauliflower, chopped
1 medium onion, chopped
1 tbsp fresh ginger, grated
3 cloves garlic, chopped
¼ tsp Cayenne
½ tsp salt
½ tsp pepper
2 tbsp olive oil
3 cups vegetable stock or water
1 28-oz can diced tomatoes
5 tbsp of natural peanut butter ( or nut butter)
In a large soup pot, sauté the broccoli, cauliflower, onions, ginger, garlic, cayenne, salt, and pepper in oil on medium heat until vegetables are tender. Add the stock, tomatoes, and nut butter. Reduce heat and simmer for 20 minutes, stirring occasionally. Makes 4-6 servings.
MULLIGATAWNY SOUP
A creamy Indian soup flavored with just the right amount of spices.
1 large onion, chopped
3 stalks celery, chopped
3 tbsp olive oil
½ tsp cayenne pepper
1 tsp turmeric
1 tsp coriander
1 tsp curry powder
2 tbsp Braggs or soy sauce
6 cups vegetable stock or water
2 medium carrots, sliced
2 large potatoes, cut in cubes
½ cup rice
1 small red
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