Really Good White Bean Soup (Vegan)

Recipe from Nisha Vora of Rainbow Plant Life 
Husband-Tested in Alice’s Kitchen
Serves 6-8

This hearty, rich, and thick white bean soup starts out with a short simmer on the stovetop and with a finish in the oven.  It will surprise you with its savory depth of flavor. Dried white beans, fresh herbs, miso, and braised garlic turn an ordinary bean soup into extraordinary. Scoop up with crusty bread for the ultimate cozy yet nourishing winter meal good enough for company! If you’re new to preparing beans, here’s a link to the full recipe with step-by-step photos AND a video plus a FAQ section. Rainbow Plant Life is an excellent source for vegan recipes.

For Soaking
1 pound dried white beans, such as cannellini or great northern 
1½ Tablespoons kosher salt 
2 teaspoons baking soda

For Cooking
4½ Tablespoons extra-virgin olive oil, divided
1 large yellow onion, diced (~ 2 cups)
3 medium carrots, diced (1 to 1½ cup)
3 celery ribs, diced (~ 1 cup)
Kosher salt and freshly ground black pepper
½ to 1 teaspoon red pepper flakes (1 tsp for spicy)
6 to 7 cups water 
1 large or 2 small rosemary sprigs (or 8 to 10 thyme sprigs)
1 large or 2 small sage sprigs
2 bay leaves
2 teaspoons Better than Bouillon “no chicken” base 
2 medium heads of garlic
1 Tablespoon white miso

For Serving
1 handful of flat-leaf parsley chopped
Crusty bread 

Instructions
1. Soak the beans: Place dried beans in a large bowl and cover with 8 cups cold water. Add 1 ½ Tablespoons salt and 2 teaspoons baking soda. Cover and soak for 8 to 12 hours, or overnight. Drain and rinse well. 
2. When ready to cook, arrange a rack in the middle of the oven and preheat to 350ºF.
3. In a Dutch oven or large ovenproof soup pot with lid, heat 1½ Tablespoons olive oil over medium. Once hot, add the onions, carrots, and celery with a big pinch of salt. Cook, stirring occasionally, until softened, about 10 minutes. Add the red pepper flakes, if using, and stir frequently for 30 seconds.
4. Pour in 6 cups water, the drained beans, ½ tsp kosher salt, and lots of pepper. Partially cover and bring to a boil.
5. Meanwhile, make the Bouquet Garni: using kitchen twine, tie together the rosemary and sage sprigs plus bay leaves.
6. Once it comes to boil, add the 2 teaspoons Better than Bouillon and stir thoroughly to dissolve. Add the bouquet garni and submerge in the liquid. Boil uncovered for 10 minutes.
7. Meanwhile, prep the garlic: Trim the bottom roots and scrub away any dirt on the bottom. Slice off ~ ¼ inch from the top of each head to expose all of the cloves, as if roasting whole garlic. Peel away any loose paper outer layers of garlic.
8. Once the beans have boiled for 10 minutes, turn off the heat. Add in the garlic heads. Pour 2 Tablespoons olive oil on top of the garlic and beans. Cover the pan.
9. Bake in the oven until the beans are tender, 60 to 75 minutes (for small beans, like navy beans, check around 45 minutes.  (I used great northern beans and it took 70 minutes.)
10. Pick out the bouquet garni (discard) and garlic heads (keep these). Scoop a ladle of hot broth into a glass. Add 1 Tablespoon miso to the hot broth; whisk well until miso is completely dissolved. Pour miso broth into the soup and stir well.  If the soup is too thick for your liking, add ½ to 1 cup of freshly boiled water.
12. Once cool enough to touch, squeeze garlic cloves out of their skins and into the soup, stirring well. Discard the garlic skins. Garnish with chopped parsley, if using. 
13. Once cooled, store the soup in a storage container for up to 5 days in the fridge, or freeze for up to 6 months.

Nutrition
Calories: 380; Carbohydrates: 53g; Protein: 19g; Fat: 12g; Saturated Fat: 2g; Polyunsaturated Fat: 2g; Monounsaturated Fat: 8g; Sodium: 916mg; Potassium: 1512mg; Fiber: 13g; Sugar: 4g; Vitamin A: 5233IU; Vitamin C: 5mg; Calcium: 205mg; Iron: 8mg

Easy Instant Pot Vegan Chili (using dried beans)

Recipe from Evergreen Kitchen

Husband-Tested in Alice's Kitchen

The easiest Instant Pot Vegetarian Chili ever! With dried beans, veggies, and chipotle peppers, this “dump and go” recipe skips the soaking and sautéing. You'll love this delicious, healthy, slightly smoky chili that tastes like it's been simmering all day. A crowd pleaser, perfect for busy weeknights or freezing. 

1 cup dried black beans, rinsed
¾ cup dried pinto beans, rinsed
1 large diced yellow onion (about 2 cups)
1 medium diced sweet potato, peeled or left unpeeled
1 diced red bell pepper
1 large diced carrot
3 cloves minced garlic
1 chipotle pepper, minced + 1 Tablespoon adobo sauce (reduce amount or omit if you’re sensitive to spicy foods)
3 Tablespoons tamari (or soy sauce)
2 Tablespoons tomato paste
2 teaspoons ground cumin
2 teaspoons dried oregano
2 teaspoons ground coriander
3½ cups vegetable broth
1 (28 fl. oz.) can fire-roasted diced tomatoes 
2 cups frozen corn

Toppings (optional—avocado, scallions, tortilla chips, vegan cheese, or vegan yogurt)

Combine: In an Instant Pot, combine 1 cup dried black beans, ¾ cup dried pinto beans, 1 large diced yellow onion, 1 medium diced sweet potato, 1 diced red bell pepper, 1 large diced carrot, 3 cloves minced garlic, the chipotle with adobo sauce(if using), 3 Tablespoons tamari, 2 Tablespoons tomato paste, 2 teaspoons ground cumin, 2 teaspoons dried oregano, 2 teaspoons ground coriander, 3½ cups vegetable broth, and 1 (28 fl. oz.) can fire-roasted diced tomatoes Stir well to mix.

Pressure cook: Seal, adjust setting to “high pressure” and pressure cook for 45 minutes. Once done, allow a natural slow release.

Finish chili: Stir in 2 cups frozen corn. If you wish to thicken the chili, scoop out about 2 cups of the chili and transfer to the blender. Blend until the mixture breaks down (stop just before it’s a complete puree). Pour mixture back into Instant Pot and stir well to combine. Ladle into bowls and serve with toppings of your choice (optional.)

Nutrition: Calories: 327kcal; Carbohydrates: 65g; Protein: 17g; Fat: 2g; Saturated Fat: 1g; Polyunsaturated Fat: 1g; Monounsaturated Fat: 1g; Sodium: 875mg; Potassium: 1365mg; Fiber: 14g; Sugars: 6g; Vitamin A: 8204IU; Vitamin C: 36mg; Calcium: 116mg; Iron: 5mg

White Bean, Pesto, and Lemon Soup with Rice (Vegan)

Recipe by Jenn Lueke
Husband-Tested in Alice’s Kitchen
4 servings

We thought this soup was delightfully lemony, delicious and warming, especially on a cold evening. The original recipe included a kale pesto that must be made to add to the soup, but I cheated a bit and used a store-bought pesto, Trader Joe’s Kale Cashew and Basil Pesto, which made preparing the soup quite quick and easy. (I’ve included the kale pesto recipe at the end.) Kale is also added towards the end of the cooking, but I think any green would be perfectly fine. 

2 Tablespoons olive oil 
3-4 garlic cloves, peeled & minced 
2 teaspoons kosher salt, plus additional to taste 
¼ teaspoon red pepper flakes (optional) 
1 cup dry basmati or jasmine rice, rinsed  (I used jasmine rice.)
1½ cups water, plus additional as needed 
2 cans great northern, navy, or cannellini beans, drained and rinsed (I used great northern.)
1/3 cup fresh basil leaves, packed 
Juice of ½ lemon 
½ large shallot, finely chopped
2 teaspoons dried oregano
½ teaspoon black pepper
2 Tablespoons nutritional yeast
2½ cups veggie broth (I used Better Than Bouillon No-Chicken Broth.)
¾ cup canned coconut milk, about ½ of a can
3 cups shredded kale, packed
¼ cup nut-free kale pesto (¼ cup of recipe below) (I used Trader Joe’s Kale Cashew and Basil Pesto.)
1-2 Tablespoons lemon zest, plus additional for garnish

Zest the lemon and set aside.
Heat the olive oil in a large pot or Dutch oven with a lid over medium heat. Once the oil is shimmering, add the shallot and let cook until translucent, 1 to 2 minutes.
Add the garlic, oregano, salt, black pepper, and red pepper flakes and continue cooking, stirring continuously, for another minute. Incorporate the nutritional yeast and stir again.
Add in the rice and stir to coat in the spices. Let toast while stirring for 1 to 2 minutes. Pour in the broth, water, and coconut milk, place the lid on the pot, and bring to a boil. Reduce heat to medium low and let cook, covered, until the rice is just about fully cooked, 9 to 12 minutes. (You can add additional water if the soup is thicker than your preference. Cook for another 3 to 5 minutes to soften the beans and finish cooking the rice.)
Add the beans and kale to the pot, stir, and place the lid back on. 
Remove the lid and stir in the pesto, lemon juice, lemon zest, and basil. Salt to taste and simmer on low to let the flavors combine for about 5 minutes, then serve immediately for best results.

Nutritional Information: (1 of 6 servings; 1½ cups per serving) 503 calories; 19 g protein; 72 g carbohydrates; 17 g fat (8 g saturated fat); 13 g fiber; 2 g sugars; 930 mg sodium; 0 mg cholesterol; 922 mg potassium/20% DV; 122 mg magnesium/29% DV; 5 mg iron/26% DV; 178 mg calcium/14% DV; 25 mg vitamin C/28% DV; Excellent Source of Vitamins A, B1, K, Folate, Magnesium, Phosphorus, Copper, Manganese, and Selenium

Nut-Free Kale Pesto (yields 1 cup)
1½ cups fresh basil leaves, packed 
¼ cup nutritional yeast (can sub grated parmesan) 
1 garlic clove, peeled & minced 
1½ cup shredded kale, tightly packed
Juice of ½ lemon
½ teaspoon kosher salt
½ cup olive oil, plus additional as needed to yield 1 full cup of pesto
½ teaspoon black pepper
Prepare the pesto by combining all ingredients except the olive oil in a food processor or blender and process until the basil and kale are in very small pieces. Scrape the sides, then while continuing to process slowly stream in the olive oil until fully incorporated into the pesto. Measure out ¼ cup for the recipe above, set aside, and store the rest in an airtight container in the refrigerator.

Creamy Harissa Butter Beans

As you can see, the hubster loved it
and licked his plate clean.

Recipe from Sweet Greens Vegan

Makes 2 generous servings 

(I highly recommend doubling the recipe because it's just terrific.)

Husband-Tested in Alice's Kitchen

Beans and greens may sound a bit boring, but THIS beans and greens dish is out of this world delicious.  This is quick and easy enough to make on a weeknight.  I was sorry I didn't double the recipe because we ate it in one take and now I don't have leftovers for lunch.  Live and learn.  Well, you and yours will absolutely love this dinner.  

Ingredients:
1 (16 oz.) butter beans*, rinsed and drained 
1 Tablespoon olive oil
1 shallot, diced (I used ¼ of a red onion.)
1 teaspoon minced garlic
2 Tablespoon sun-dried tomatoes in oil, chopped
1-2 Tablespoon harissa**
1 cup full fat coconut milk
1/3 cup vegetable broth (or more)
2 teaspoon garlic powder
¼ to ½ teaspoon red pepper flakes
¼ cup nutritional yeast
Handful of shredded kale or spinach
Kosher or sea salt, to taste (I used ½ teaspoon.)
Freshly ground black pepper, to taste (I used ¼ teaspoon.)

Instructions:
Be sure to have all the ingredients prepared and at the ready.  This dish comes together quickly.  Heat olive oil in a large skillet over medium heat. Add diced shallots and cook for just 1-2 minutes. Next, add minced garlic and chopped sundried tomatoes. Sauté for about 2-3 minutes.
Add the drained butter beans and harissa paste, followed by the coconut milk and veggie broth.
Stir in the salt, black pepper, garlic powder, red pepper flakes, and nutritional yeast. 
Bring to a simmer for 2-3 minutes so that it begins to thicken.
Add the shredded kale and let simmer for an additional 2-3 minutes, stirring occasionally.
Once the kale is wilted and the stew has thickened to your liking, remove it from the heat and enjoy with toasted sourdough bread.

Notes: 
*If you can’t find butter beans you can use chickpeas, cannellini beans or navy beans instead. (I buy butter beans, Bush brand, by the case on Amazon.)
**Harissa is a condiment paste made of peppers, garlic, spices, etc. It can be pretty hot and spicy, however, I buy a brand called Mina Harissa Mild, and my husband, who is a panty-waist when it comes to spice, can handle it just fine as you can see in the picture. 

Beans with Tomatoes, Basil and Parmesan (vegetarian/can be vegan)

Here we have the lovely, tasty
Beans with Tomatoes, Basil and Parmesan served with
a salad of roasted beets, arugula tossed with fresh lemon juice,
 shredded cabbage, shallot, vegan feta, toasted pecans,
and Lazy Good No-Oil Tahini Dressing. 

Recipe from Milk Street Fast and Slow
Husband-Tested in Alice’s Kitchen
Makes 6 servings

Oh, mama!  These beans are A-1 in my book!  It’s always a treat to test a recipe with just a few simple ingredients and have it make your tastebuds happy. It calls for Parmesan rind, but if you wish this dish to be vegan, it’s totally optional.  Many supermarkets and specialty stores give away Parmesan rinds in small quantities. I get a portion when I see them and then put them in the freezer to add to soups and, in this case, beans. The recipe is done in the Instant Pot with two options, Pressure Cook or Slow Cook feature. I did the Pressure Cook method, but I’ve included the Slow Cook directions as well. There’s no need to soak the beans. The recipe calls for cannellini beans, but I only had navy beans which don’t take as long to cook. (You can also use great northern beans.) I’ve included times for the three bean types.

Ingredients
1 pound (2½ cups) dried cannellini beans (or navy beans or great northern beans), rinsed and drained 
Kosher salt 
½ teaspoon baking soda
6 cups water
3 Tablespoons extra-virgin olive oil
1 medium yellow onion, chopped
4 cloves garlic, thinly sliced
1 Tablespoons fennel seeds
½ teaspoon red pepper flakes
14½ ounce can diced tomatoes
3 cups water* (I used No-Chicken Better Than Bouillon for extra flavor.)
1 piece Parmesan cheese rind (optional) 
½ cup lightly packed fresh basil, torn (I didn’t have any, so I used 2 heaping Tablespoons basil pesto. You can also use vegan pesto.)

In a 6-quart Instant Pot, stir together the rinsed and drained beans, 2 teaspoons salt, the baking soda and 6 cups water. Lock the lid in place and move the pressure valve to Sealing. Select Pressure Cook. Make sure the pressure level is High. Set the cooking time to 5 minutes.  When the pressure cooking is complete, set it to Quick Release/Venting. When the pin has dropped, hit the Cancel button and then carefully open the lid.  Drain the beans in a colander and rinse under cool water.  Set aside the beans.
Return the insert to the Instant Pot. Select Sauté. Add the oil and heat until shimmering.  Add the onion, garlic, fennel seeds, pepper flakes and 1 teaspoon salt.  Cook, stirring occasionally until the onion begins to soften, about 3 minutes.  Add the tomatoes with their juices and cook, stirring occasionally, until the liquid has almost evaporated, 6-7 minutes.  Add the beans back into the pot along with the Parmesan rind (if using), then stir in 3 cups water*.  Stir until well combined.  Choose the method below and follow the directions.

Fast Method:
Press cancel.  Lock the lid in place and move the pressure valve to Sealing. Select Pressure Cook. Set the cooking time to 16 minutes for cannellini beans OR 12 minutes for navy beans or great northern beans.  When the pressure cooking is complete, allow the pressure to Natural Release for 20 minutes. If after 20 minutes the pin is still up, move the pressure valve to Venting.  Press Cancel, then carefully open the lid.  Now, skip to the Finish Directions.

Slow Cook Method:
With the pot still on Sauté, bring the mixture to a boil.  Press cancel.  Lock the lid in place and move the pressure valve to Venting.  Select Slow Cook and set the temperature to More/High.  Set the cooking time for 6½ to 7 hours. The beans are done when they are fully tender, but still hold their shape.  Press Cancel, then carefully open the pot.  Now, on to the Finish Directions.

Finish Directions:
Let the beans stand for 15 minutes, then remove and discard the Parmesan rind (if used). Taste and season with salt and pepper, if desired.  Stir in half of the basil (or all of the basil pesto.)  Serve topped with the remaining basil, shaved Parmesan (if you wish), and more black pepper.

Orzo and Kale Stew

Recipe from Better Food Guru

Husband-Tested in Alice's Kitchen

Makes 6 servings

With only 30 minutes of cooking time, this wholesome Orzo and Kale Stew is a true winter warmer that fills your belly and nourishes your soul.  Just look how colorful it is!  This stew made the hubster VERY happy indeed.

½ pound orzo pasta (I used whole wheat orzo.)
1 teaspoon extra virgin olive
1 onion, chopped
3 garlic cloves, minced
1 celery stalk, diced
1 carrot peeled and chopped
2 cups kabocha squash, peeled and cubed (I used one large sweet potato, peeled and diced.)
½ bunch kale chopped (I used a mixture of kale and purple Napa cabbage.)
15 oz can butter beans, drained
15 oz can chickpeas, drained (You could use another white bean, if you wish.)
½ cup green peas (I used frozen peas.)
3 tomatoes, chopped (I used 1 can of diced tomatoes with green chiles.)
½ teaspoon salt
1 teaspoon smoked paprika
1 teaspoon Italian seasoning
1 Crushed red pepper and black pepper to taste
Water or vegetable broth (I used 1 Tablespoon Better-Than-Bouillon No-Chicken with water.*) 
4 Tablespoon vegan Parmesan (1 cup ground cashews, ½ teaspoon salt and 3 tablespoons hemp seeds)

Cook orzo according to package and set aside. (To keep it from sticking, you can spray it with a bit of olive oil and toss.  Keep it covered while you prepare the rest of the stew.) In a large pot or Dutch oven, cook the onions and garlic until fragrant 2-3 minutes. Add celery, carrots and kabocha. Season with salt and cook for 5 minutes. Add tomatoes and cook until they begin to release their juices, about 2 minutes. Add in 10 cups water, butter beans, chickpeas, kale, green peas and spices. (*I began with 6 cups of water and 1 Tablespoon Better-Than-Bouillon No-Chicken.  I didn’t wish the stew to become too watery.  You can always begin with 6 cups and add more water as you like.) Cover and bring to a boil.  When it comes to a boil, remove the cover and simmer for 15 minutes. Add orzo** when serving to avoid the pasta swelling and getting soggy. Garnish with pepper, crushed red pepper and vegan Parmesan.

Notes:
When making soup with noodles, I highly recommend cooking and storing them separately rather than adding them directly to the pot as they tend to swell, absorb all the broth and give soups an unpleasant gummy texture. Add in the noodles cold or room temperature to a steaming hot bowl of soup and it brings it to just the right temp for eating! This stew is quite versatile. If kabocha is not available, sub in whatever squash is available like butternut, pumpkin, Yukon gold potatoes or a large sweet potato, like I did.  If you have gluten sensitivity, use wild rice or gluten free noodles such as Banza or Trader Joe's Lentil Pastas. 

Nutrition: (1 of 6 servings) Calories: 316; Carbohydrates: 60g; Protein: 14g; Fat: 3gSaturated Fat: 1g; Sodium: 647mg; Potassium: 755mg; Fiber: 11g; Sugar: 5g; Vitamin A: 3490IU; Vitamin C: 26mg; Calcium: 92mg; Iron: 4mg

Quick Lentil and Butterbean Curry with Peas with Couscous (vegan)

Recipe from The Happy Pear

Husband-Tested in Alice’s Kitchen
Makes 4 generous servings

This tasty, comforting dish was very quick to make, perfect for a week night meal.  It even tasted better the next day, so also perfect for meal prep day.

1 cup couscous*
1 cup boiling water

2 cups sliced mushrooms (oyster, shiitake, button, cremini)
Water
1 Tablespoon fresh minced ginger
4 cloves garlic, minced
Chili pepper (I used ½ jalapeno seeded and minced.)
2 Tablespoons tamari
2 Tablespoons curry powder
2 cups cooked brown lentils, rinsed and drained (canned lentils can be used) 
1 (15 oz.) can butterbeans, rinsed and rained
1 (15 oz.) can chopped tomatoes
2-3 scallions, thinly sliced (white and green parts)
1 (15 oz.) can lite coconut milk or full fat coconut milk
1 cup peas (frozen or fresh)
¼ cup fresh cilantro, chopped (optional)
4 dried curry leaves (optional)
1 Tablespoon fresh lime juice
Kosher salt, to taste 
Fresh ground pepper, to taste

Put 1 cup couscous in a heat proof bowl.  Add 1 cup boiling water. Stir and place a plate over the bowl.  Let this sit while you make the curry. (This curry will also taste great with brown rice, but making couscous is very quick.)
Heat a non-stick skillet to medium high heat.  Add the mushrooms.  Sprinkle with a bit of salt.  Allow the mushrooms to brown a bit.  Add a splash of water if they begin to stick.  Add the ginger, garlic, and pepper.  Stir for about 1 minute.  Add the tamari and the curry powder.  Stir for about 1 minute.  Add the lentils, the butterbeans, the tomatoes and the coconut milk. Mix well.  Stir in the scallions.  Bring to a simmer.  Allow to simmer about 5 minutes.  Add a splash of water if needed.  Add cilantro and curry leaves (if using), the peas and lime juice.  Season with salt and pepper.  
Remove the plate from the couscous bowl.  Use a fork to fluff up the couscous.  Put some couscous in a rimmed plate or bowl.  Add some of the curry and serve.

Miso Mushrooms W/ Butter Bean Puree and Chimichurri

By https://www.instagram.com/Sovegan/

Husband-Tested in Alice's Kitchen

Serves 4

This dish was just absolutely scrumptious!  I saved time and effort and used premade chimichurri.  

Ingredients:

1 large garlic bulb

olive oil

2 Tablespoons white miso paste

2 teaspoons smoked paprika

2 teaspoons ground cumin

salt and pepper, to taste

700g (25oz) portobello mushrooms or baby portobello/cremini mushrooms

3 x 400g (14oz) cans of butter beans, drained

1 lemon, juice only

320g (11.3oz) crusty bread, to serve (optional)

For the chimichurri:

1 large bunch of fresh flat-leaf parsley, finely chopped

1 red chili, seeds removed and finely chopped

1 small shallot, peeled and finely chopped

1 teaspoon dried oregano

2 Tablespoons red wine vinegar

Instructions:

Preheat the oven to 200°C fan / 425°F and line a large baking tray with baking paper.

Make the chimichurri, if using homemade. If using premade chimichurri, skip this step. Add the parsley, chili, shallot, dried oregano, red wine vinegar and a pinch of salt to a bowl. Mix, then stir in 5-6 Tablespoons of olive oil until the dressing runs smoothly off a spoon.

Slice the head off the garlic bulb to expose the cloves, then add the bulb to the tray. Drizzle the bulb with a glug of olive oil, then wrap the bulb in baking paper. Roast for 20 minutes.

Add the miso paste, smoked paprika, ground cumin, 3 Tablespoons of olive oil, 1 teaspoon of freshly ground black pepper and a pinch of salt to a bowl. Mix, then stir in splashes of water until you have a smooth paste.

Remove any dirt from the mushrooms, then brush them all over with the miso mixture (in the gills and over the caps). Add the mushrooms to the tray with the garlic, gills facing up - and roast for 25 minutes, flipping the mushrooms halfway through. When they’re done, brush any of the juice from the bottom of the tray all over the mushrooms.

Finally, add the butter beans to a blender along with the lemon juice and pinches of salt and pepper. When the garlic and mushrooms are ready. Remove the garlic bulb from the tray and squeeze the cloves into the blender, along with 3-4 Tablespoons of hot water. Blend, then keep adding hot water until the purée reaches a silky smooth consistency.

To serve, spoon the purée onto plates, top with the roasted mushrooms, then spoon over the chimichurri and serve with torn crusty bread.

Cozy White Bean Mushroom Stew (Vegan)

 

Recipe adapted from Minimalist Baker

Husband-Tested in Alice’s Kitchen

Makes 4 generous servings

Cozy, creamy white bean and mushroom stew with potatoes and herbs is an easy 1-pot entrée perfect for cooler weather. This is absolutely delicious and good enough for a nice dinner party.  I served it along with Garlic Toast, Kale Salad, and some Roasted Kabocha Squash.

3 Tablespoons vegan butter 

1 medium onion, diced (about 2 cups)

2 stalks celery, minced

2 carrots, minced

1 lb. mushrooms, sliced (about 7 cups) (You can use a mixture of shiitake and cremini.)

¾ teaspoon dried thyme*

¾ teaspoon dried rosemary*

¾ teaspoon kosher salt 

¾ teaspoon freshly ground black pepper (I used ½ teaspoon Aleppo pepper.)

4 cloves garlic, minced

¼ cup white wine to deglaze the pan (This is optional, but it really added a nice touch to the stew.) 

2 Tablespoons cornstarch 

2 teaspoon tamari or soy sauce

1 Tablespoon Dijon mustard

1 teaspoon vegan Worcestershire sauce

3 cups vegetable broth (I made broth using water and No-Chicken Better Than Bouillon)

1 lb. baby potatoes, cut into 1/2-inch cubes (about 3 cups)

2 (15 oz.) cans white (cannellini) beans, drained and rinsed (or 3 cups homemade)

2 cups plain, unsweetened dairy-free milk (I used about 1 cup of soy milk plus more broth.)

Fresh parsley, finely chopped, for serving

Add the vegan butter to a large pot or Dutch oven and heat over medium heat. Once the butter has melted, add the onion, celery, and carrots and sauté for a few minutes. Next add mushrooms, thyme, rosemary, sea salt, and pepper. Cook for 7-10 minutes or until the mushrooms have released most of their moisture and begin to brown. Add the garlic and cook for another minute.  Deglaze the pot with white wine.

Next add the cornstarch and stir to coat the vegetables. Then add the tamari, Worcestershire, and mustard and stir again. Add the vegetable broth and potatoes and bring to a boil. Once boiling, reduce the heat and simmer (uncovered) for 15-20 minutes, or until the potatoes are tender, stirring occasionally.

Stir in the beans and dairy-free milk and simmer (uncovered) for another 10-15 minutes until the vegetables are tender and the stew has thickened (it will continue to thicken as it cools). Adjust for seasoning and thickness as needed, adding more tamari or salt for saltiness, mustard for acidity, or dairy-free milk to thin it slightly.

Serve warm and optionally garnish with parsley and a sprinkle of freshly cracked black pepper.

Store in a sealed container in the refrigerator for up to 3-4 days or in the freezer for up to 1 month. It will thicken as it sits. To thin, add more broth, dairy-free milk, or water when you reheat.   

Notes:  

I used 1½ teaspoons Herbes de Provence instead of the thyme and rosemary.

Reviewers added some peas, kale or spinach to the stew for some color and added nutrition.

Nutrition (1 of 4 servings)

Calories: 403; Carbohydrates: 61.5 g; Protein: 17 g; Fat: 11.2 g; Saturated Fat: 6.3 g; Polyunsaturated Fat: 0.6 g; Monounsaturated Fat: 0.8 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 1322 mg; Potassium: 1440 mg; Fiber: 13.1 g; Sugar: 9.1 g; Vitamin A: 16 IU; Vitamin C: 15 mg; Calcium: 339 mg; Iron: 5.5 mg

Braised Romano Beans with Spicy Cherry Tomato Sauce & Lemony Ground Walnuts

Recipe from https://thefirstmess.com

Husband Tested in Alice’s Kitchen

These braised Romano beans with spicy cherry tomato sauce are a simple and incredibly flavorful side dish. It's also quite delicious as a main dish served with pasta.

2 Tablespoons olive oil
1 medium shallot, small dice
1 tablespoon fresh thyme leaves, minced
½ - 1 teaspoon dried chili flakes or ground chilies (I used Aleppo pepper.)
¼ teaspoon smoked paprika
1 tablespoon capers, minced
2 cloves garlic, minced
2 tablespoons tomato paste
1 lb. cherry tomatoes, halved
sea salt and ground black pepper, to taste
½ cup water (If serving this with pasta, use ½ cup of the pasta water instead of plain water.)
¾ lb. green Romano beans**, cut into 2-inch pieces
¼ cup walnut halves (to make this nut free, use sunflower seeds)
½ teaspoon finely grated lemon zest (I used lime zest because I didn’t have lemon.  It tasted great.)
½ teaspoon tamari soy sauce or 1 teaspoon coconut aminos (to make it soy free)
¼ cup chopped fresh parsley
chili oil for garnish (optional)

Heat a large sauté pan over medium heat. Once the pan is hot, pour in the olive oil and swirl it around. Add the shallot and thyme to the pan and stir. Cook until the shallots are translucent and soft, stirring often, about 3-4 minutes. If the shallots are browning on the edges, lower the heat.
Add the chili and smoked paprika to the pan and stir for about 30 seconds. Then, add the capers and minced garlic. Keep stirring until the garlic is very fragrant, about 30 seconds. Add the tomato paste to the pan and break it up with the back of your spoon. Keep stirring and mashing the bits of tomato paste until it has darkened a shade or two. Again, if you’re experiencing rapid browning/drying of the pan here, just lower the heat.
Add the cherry tomatoes to the pan and stir. Season with salt and pepper. Once the cherry tomatoes let off some juices and start bubbling, keep the heat at this level. Simmer the cherry tomato sauce base for 5 minutes. Then, add the water to the pan and stir. Let the sauce simmer another 5 minutes. The sauce should be slightly thick but still fluid enough to move around the pan easily.
Add the cut green Romano beans to the pan along with some extra salt and pepper. Stir to coat the beans in the sauce. Bring the sauce and beans to a boil and then lower the heat to a simmer. Cover the beans and continue to simmer until they are tender and the sauce has thickened around the beans, about 12-15 minutes. I like to lift the lid and check in on the beans here and there, giving it a stir each time.
While the beans are simmering, finely chop the walnuts and mix them together in a small bowl with the lemon zest and a pinch of salt. You could also grind this mixture up in a mini food processor if you like.
Once the Romano beans are done simmering, stir in the ½ teaspoon of tamari soy sauce. Check the dish for seasoning and adjust if necessary. Serve the braised Romano beans warm with the lemony walnut mixture and parsley sprinkled on top. Garnish with chili oil if you like.

**Recipe Notes
You could definitely make this with regular green beans, but the experience will be a bit different. The Romano beans have a meaty quality that works so nicely here. That said, regular green beans would still be tasty! I’d simply leave them whole rather than cutting them. They will likely need less simmering time--I’d start checking at the 8 minute mark.

“Meaty” Plant-Based Chili

Recipe from Pinch of Yum

Husband-Tested in Alice’s Kitchen

Makes 6 servings

This chili has lots going for it.  Though it is plant-based, it truly tastes and feels meaty.  It’s also very filling.  It’s loaded with good-for-you ingredients, most of which you may already have in your fridge/pantry.  It’s easy to make and perfect for a food prep day.  Most importantly, it’s just delicious!

The “Meat”

1 cup walnuts

8 ounces fresh mushrooms, washed, stems removed

4 medium carrots, cut into chunks

The Chili:

2 tablespoons olive oil* (You can use water or veggie broth for sautéing instead of oil.)

1 onion, finely diced

4 cloves garlic, minced

1 (6-ounce) can diced green chiles* (or fresh minced jalapeños)

3 Tablespoons tomato paste

2–3 Tablespoons chili powder

2 teaspoons cumin

1 teaspoon smoked paprika

2 Tablespoons soy sauce

1–2 teaspoons salt (more or less to taste)

2 (14-ounce cans) diced or crushed tomatoes* (with juices)

1-2 (14-ounce) cans beans of choice* (rinsed and drained)

1-2 cups water (depending on thickness preference)

Make the “Meat” – pulse all ingredients in a food processor until broken down into a chunky paste-like texture. Set aside.

Heat the olive oil over medium heat. Add the onions and garlic. Sauté for 5-10 minutes until very soft.

Add green chiles, tomato paste, chili powder, cumin, smoked paprika, and soy sauce. 

Add your “meat” to the pan – once it mixes in and starts cooking, it should start to resemble chili meat. Let the “meat” cook for 10 minutes or so to soften the vegetables. Season with salt.

Add tomatoes, beans if you want, and water to get the consistency right. Let it simmer for about 45 minutes to soften the vegetables, thicken it up, and let the flavors come together.

Serve with your favorite chili toppings. 

Topping Options: Hummus; Vegan Cheese; Avocado; Red Onions; Corn Chips; Vegan Yogurt or Sour Cream; Etc…

Notes:

*I used what I had in my pantry and so instead of a can of green chiles, I used 1 can of diced tomatoes with green chilis mixed in along with 1 can of regular diced tomatoes. (If you like a really mild chili, just use plain canned tomatoes without chiles.)  I also used 2 cans of beans, 1 can of black beans and 1 can of mixed beans because we like our chili beany.  

*Because I didn’t have any corn chips, I took several corn tortillas out of the freezer, thawed them in the microwave, sprayed them with cooking spray and sprinkled with some Trader Joes Chili Lime Seasoning.  I then air-fried them at 400F for about 7 minutes until crispy.

Layered Polenta Dish (Vegan)

 

Recipe from Alice's Kitchen

Makes 2 generous servings

Wednesdays are busy days for me.  After doing my morning household chores, I go for a long walk and then head home to eat a quick lunch, take a shower and drive one hour to rehearse with the fellas in the band I'm a member of.  After making music all afternoon, I drive the hour back home and make dinner.  So, dinner must be quick and easy because I'm usually bushed. Today, I wanted to serve up a starchy side besides the usual brown rice or quinoa, etc.  I found this polenta at Trader Joe's and decided I would make some sort of layered dinner.  As usual, I keep some sort of sauce in the fridge that I've made on my food prep day.  I also usually have salsa or pico de gallo in the fridge.  Of course, there are always beans and greens around.  This meal got a big thumbs up from the hubster.  I loved it too.  I'm thinking the other half of the tube of polenta will make a nice Italian style meal with layers of garlicky white beans, greens and marinara sauce.  

2 large handfuls of your favorite greens

2 Tablespoons 1-Minute Sauce (optional)

1/2 tube of Trader Joe's Polenta, sliced

1 can pinto or kidney beans, rinsed and drained and mashed with a fork

Vegetable broth for "frying"

1/2 onion, minced

1 clove garlic, minced

1 teaspoon onion powder

1/2 teaspoon garlic powder

1 teaspoon chili powder

1/2 teaspoon cumin powder

1/4 teaspoon red pepper flakes

Sea salt, to taste

Freshly ground pepper, to taste

1 cup pico de gallo or salsa

1/4 cup crumbled vegan feta

1/2 avocado

Place the sliced polenta in a single layer in the air fryer.  Sprinkle with salt and pepper, if desired. Set the air fryer to 350F and air fry for 10 minutes.  When the timer is up, flip the polenta over and add another 10 minutes.  

Meanwhile, heat a non-stick skillet to medium-high.  When it is hot, add a splash of the broth.  Add the onions and garlic.  Sprinkle with the spices.  Stir for about 1 minute or until the onions are softened.  Add the mashed beans.  Add more broth, about 1/4 cup.  Turn down the heat to medium.  Stir the bean mixture and allow to cook for a few minutes, adding more broth to keep the beans from sticking.  Turn off the heat and set aside.

While the beans are cooking, place the greens on the dinner plates.  Drizzle the one-Minute Sauce over the greens, if using.  Top the greens with the polenta slices.  Top the polenta slices with the "refried" beans.  Add the the pico de gallo or salsa.  Sprinkle with the feta.  Peel and slice the avocado and place the avocado slices on the side.  Serve it up.

Instant Pot White Bean Stew (Vegan)

Recipe from Rainbow Plant Life

Husband-Tested in Alice’s Kitchen

Make 4 generous servings

This stew is just delish and perfect to serve on a rainy day.  Good enough for company, in our opinion.

Stew:

12 oz. (340 g) dried white beans, such as cannellini or great northern beans, soaked overnight*

3 medium shallots, peeled and diced

4 cloves garlic, peeled and chopped

3 stalks celery, sliced

1 large or 2 small to medium Yukon gold potatoes, scrubbed, peeled and grated (I didn’t bother peeling the potatoes.)

3 cups vegetable broth

1 ½ teaspoons ground cumin

1 teaspoon sweet or hot paprika

Bouquet Garni: 2 bay leaves + a few sprigs of flat-leaf parsley + a few sprigs of thyme, tied tightly together with kitchen twine

1 ½ - 2 teaspoons kosher salt

Freshly ground black pepper, to taste

1 (14.5 oz.) can crushed tomatoes

3 Tablespoons tomato paste

Gremolata Topping:

1 large handful of Italian flat-leaf parsley (leaves and stems)

1 large clove garlic, peeled and left whole

1 small lemon

Coarse or flaky sea salt

For Serving: (optional)

Lemon wedges

Extra-virgin olive oil

Crusty whole grain bread, toasted**

Pour the soaked and drained beans into the inner lining of the Instant Pot.  Add the vegetable broth, shallots, garlic, celery, grated potatoes, cumin, paprika, the bouquet garni, salt and pepper.  Stir to combine.  Pour the crushed tomatoes and scoop the tomato paste on top of the other ingredients, but do not stir, allowing the tomatoes to sit on top.  (This prevents the tomatoes from the blocking the Instant Pot’s heat sensor and burning!)  Secure the lid and set the pressure release to Sealing. Select Pressure Cook setting at High pressure and set the cook time to 12 minutes.  When the time is up, press Cancel and allow a Natural Release.  While the stew is cooking, prepare the Gremolata Topping.  Roughly chop the parsley.  Using a Microplane, grate the garlic directly over the parsley and zest the lemon on top of this mixture, taking care not to zest the white pith of the lemon underneath the skin.  Mix the garlic and lemon zest into the parsley and chop until everything is finely minced.  Sprinkle with a bit of the coarse salt.  Set aside.  When the pressure has released and the pin has dropped, open the lid.  Taste for seasonings, adding more salt, if needed.  Fish out the bouquet garni and discard. Transfer the stew to bowls and top each bowl with some of the gremolata.  If desired, squeeze a little fresh lemon juice and drizzle with a bit of extra virgin olive oil over the stew.  Serve the whole grain toast.  Store the leftovers in the fridge for up to 4-5 days.

*To soak the beans, rinse them first.  Add them to a large bowl along with 1 ½ Tablespoons salt and enough water to cover the beans above 2 inches.  Stir until the salt has dissolved. Cover the bowl and leave it on the counter overnight.  The beans will swell during this time.  Drain and rinse the beans before using.

**To make Garlic Toast, lay slices of whole-grain bread on a cookie sheet.  Drizzle with a bit of olive oil.  Place the cookie sheet under the broiler.  Broil the bread until it’s toasty brown. Take the cookie sheet out of the oven and rub the raw garlic over the surface of the toast. Sprinkle with kosher salt (or sea salt) and freshly ground black pepper.  Flip the toast over to the other side and repeat the process.

Instant Pot Pinto Beans (plus Soup Recipe) (Vegan)

Instant Pot Pinto Beans; Polenta; Guacamole; 

Roasted Brussels Sprouts; Quick Pickled Red Onions; Yum Sauce

Clean-Out-The-Fridge Pinto Bean Soup

Recipe from Alice's Kitchen

1 lb. dried pinto beans

1 Tablespoon kosher salt

1 small onion, chopped

1 clove garlic, minced

1-2 Tablespoons olive oil

1 teaspoon cumin

1 teaspoon chili powder

1 teaspoon oregano

1 teaspoon kosher salt

4 cups vegetable broth

2 cups water

1 bay leaf

1 Tablespoon chipotle pepper in adobo sauce*

Rinse the beans and pick out any debris or small stones.  Place the beans in a large bowl.  Add enough water to cover the beans by at least 2 inches.  Add 1 Tablespoon kosher salt.  Stir the beans, water and salt until the salt has dissolved.  Cover with a towel and let the beans soak overnight at room temperature. Drain and rinse the beans in the morning. Set aside. 

Set the Instant Pot to Sauté on Low.  Add the olive oil.  Add the onion, garlic and sauté until softened. Add the cumin, chili powder, oregano and salt to the pot and stir for about a minute. Add the veggie broth, water, bay leaf, and chipotle pepper in adobo to the pot and give it a good stir.  Add the beans. Cancel the sauté.  Set the pot to Sealing, lock the lid in place and cook on High Pressure for 10 minutes with a Slow Release for 15 minutes.  (If you like your beans a bit more firm, you may try cooking them for 8-9 minutes.) The beans are now ready to be used as a side dish or as a component to a grain bowl. They can be cooled to room temperature and placed in containers for the freezer to use at another time. 

*I buy the chipotle peppers in adobo sauce in cans.  I put them in the blender and then freeze the mixture in Tablespoon increments to add to things like this. 

Clean Out the Fridge Pinto Bean Soup (on the stovetop)
The leftover beans can make an appearance as a “clean out the fridge” bean soup.
Sauté 1 chopped onion, 2 carrots, 2 celery stalks, and 1 bell pepper in olive oil.  Then add 1 teaspoon chili powder and 1 teaspoon garlic powder. Stir it around a bit. Then add what beans (don’t rinse or drain the liquid) you have left, maybe a couple of cups. Add some water or broth and some shredded zucchini.  Bring it to a boil and let it simmer for 15 minutes.  Serve with a little dollop of pesto, if you have it.

Instant Pot "Baked" Beans (vegan)

Instant Pot "Baked" Beans served with Garlic Toast* and a simple salad/slaw

Recipe from The Vegan Instant Pot Cookbook by Nisha Vora

Husband-Tested in Alice’s Kitchen

Serves 10-12

No need to use bacon or an oven to make these absolutely scrumptious baked beans.  Take this dish to a pot luck and amaze your friends and family.

1 lb. dried navy beans or great northern beans, rinsed and drained

8 cups water, for soaking

1½ Tablespoons plus 1½ teaspoons kosher salt, plus more to taste, divided

2 cups low-sodium vegetable broth

3 Tablespoons brown sugar, coconut sugar or date sugar (I will use 1-2 T next time.)

¼ cup blackstrap molasses

1 teaspoon smoked paprika

1 Tablespoon Dijon mustard

1 Tablespoon olive oil

1 large yellow onion, finely chopped

4 cloves garlic, minced

3 bay leaves

Freshly ground black pepper, to taste

½ cup tomato sauce

3 Tablespoons vegan Worcestershire sauce

2 Tablespoons tomato paste

1 Tablespoon balsamic vinegar

In a large bowl, combine the beans, 8 cups water and 1½ Tablespoons of the salt.  Stir until the salt is dissolved.  Soak for at least 10 hours and up to 12 hours.  (Soaking the beans in plenty of salted water is key to softening their skins.  Soaking will also aid in digestion and will take less time to cook the beans.)  Drain and rinse the beans.

Stir together in a large measuring cup the vegetable broth, brown sugar, molasses, smoked paprika, and mustard.  Set aside.

Select the Sauté setting on the Instant Pot and let the pot heat up for a few minutes before adding the olive oil.  Once the oil is hot, add the onion. Cook until the onion is browned, 4-6 minutes.  Add the garlic and cook until it starts to turn golden, about 1 minute.

Pour ½ cup of the broth-molasses mixture into the pot.  Use a wooden spoon to scrape up any browned on the bottom of the pot.  Cook 2-3 minutes to slightly thicken the mixture.

Add the soaked beans, bay leaves, black pepper to taste, the remaining broth-molasses mixture. Stir to combine and select the Cancel setting.

Secure the lid and set to Sealing. Select High Pressure and set the cook time to 35 minutes. 

Once the 35 minute timer has completed and beeps, allow a Natural Pressure Release.

Open the pot and check to see if the beans are tender.  (If they are still a bit firm, secure the lid and cook the beans at high pressure for another 5-10 minutes and allow the pressure to release naturally for 10 minutes.) 

Discard the bay leaves. Once the beans are cooked to your liking, select the Sauté setting and add the tomato sauce, Worcestershire sauce, tomato paste and vinegar.  Simmer the beans uncovered, stirring frequently, until the sauce is thick and gooey, 5-10 minutes.  (The beans will also thicken while resting.) Taste the beans and adjust the seasonings to your liking, adding more salt, molasses or vinegar as desired.

To serve: These delicious beans can be served at a pot luck as a side dish.  They can also be served on Garlic Toast!  Slice good quality crusty bread into thick slices.  Place the slices on a cookie sheet and drizzle with a bit of olive oil.  Broil until toasty.  Rub the toasty side with a clove of fresh garlic.  Sprinkle with kosher salt and freshly ground pepper.  Flip the slices and repeat. Sprinkle with some fresh chopped parsley, if desired. Spoon the beans over the toast and serve alongside a slaw for a great lunch or casual dinner.