Lemon Pesto Potato Salad

Here we have the Lemon Pesto Potato Salad served along with Marinated Baked Tempeh and a salad made with Homemade Vegan Tahini Caesar Salad Dressing

Recipe from Trader Joe’s

Husband-Tested in Alice’s Kitchen

Serves 3-4

Well, this just makes the hubster happy.  It makes me happy too, because it’s a cinch to make, especially when using pre-made lemon pesto sauce.  Homemade lemon pesto sauce would be lovely as well.  But, if  you’re looking to save time, Trader Joe’s Lemon Pesto Sauce will do that. The jarred kind is not vegan, but there are loads of vegan lemon pesto recipes out there to try.  

Ingredients 

1 pound potatoes, cut into bite-sized chunks or thickly sliced 

3 Tablespoons Trader Joe’s Lemon Pesto Sauce 

Sea salt, to taste 

Freshly ground black pepper, to taste

¼ cup finely chopped mint, to serve (Parsley would make a fine substitute, but the mint is quite lovely in this dish.)

Directions 

Bring a large pot of water to a boil.  

When the water begins to boil, add the potatoes with a generous pinch of salt. 

Reduce heat to medium-low and simmer 9-10 minutes, or until potatoes can be easily pierced with a fork. 

Reserve ¼ - ½ cup of starch water from the pot, before draining the potatoes. (You may not need all the water.)

While the potatoes are cooking, add the Lemon Pesto Sauce to a large bowl. Slowly add a bit of the starch water a little at a time. Whisk until the sauce has thinned a bit and has completely emulsified with the water. 

Add potatoes to the bowl and toss until completely coated in the sauce. The potatoes will also eventually absorb most of the sauce.

Season with salt and a few cranks of pepper. 

Carefully toss the potatoes with chopped mint before serving.

Green Goddess Soup (vegan)

Recipe from Calum Harris The 20-Minute Vegan
Husband-Tested in Alice’s Kitchen
Makes 4-6 servings

I thought this was delish!  If you are fortunate enough to have access to an herb garden, you must make this soup.  The herbs, along with fresh spinach and frozen peas, make this soup a vibrant green.  Potatoes make the soup creamy and hearty.  Nice enough for company!

Ingredients:

2 large Yukon Gold potatoes, peeled and chopped into small cubes
6 scallions, thickly sliced
4 large garlic cloves, peeled and sliced
Olive oil, avocado oil or sun-dried tomato oil (enough for sautéing the veggies)
6 cups vegetable broth (I used water and No-Chicken Better-Than-Bouillon.)
Large bunch of fresh mint, remove the leaves from the stems
2 cups frozen peas
Large bunch of baby spinach
Large bunch of fresh basil, remove the leaves from the stems
Large bunch of fresh parsley, trim off any tough stems (I didn’t have parsley and so I used chives instead.  If using chives, give them a rough chop.)
Kosher salt, to taste
Freshly ground black pepper, to taste

To Serve: (optional)
½ lemon, wedges
Drizzle of chili oil
Sourdough Toast
Vegan Parmesan Cheese, grated

Here are the ingredients all ready to go. 
This soup takes about 30 minutes, start to finish.

Instructions:

Heat a soup pot to medium-high.  Add enough oil to coat the bottom of the pot.  Add the potatoes, scallions and garlic slices to the pot and sprinkle them with salt and pepper.  Saute them for a few minutes, just until the scallions soften.  
Pour in 5 cups of the broth.  Bring to a boil.  Turn down the heat and simmer for about 10 minutes or until the potatoes are tender.  
Add the frozen peas and spinach.  Cook just until the peas are tender and the spinach is wilted and bright green.  
Add the fresh herbs.
Using a stick blender (or high speed blender) blend the soup until it is smooth or of a texture you prefer.  Add the extra 1 cup broth to loosen if the soup is too thick for your liking.  
When serving, top off the soup with a final seasoning of salt and pepper and a squeeze of lemon juice.  You can also spice it up a bit with a little drizzle of chili oil.  Vegan Parmesan cheese is a nice touch as well.  Serve with toasted sourdough, if desired.

Vegan Broccoli Cheddar Soup

Recipe from Sarah's Vegan Kitchen  
Husband-Tested in Alice’s Kitchen
Makes 6 servings

We are always amazed at how delicious vegan foods can be.  Here’s a soup that would normally have dairy cream and cheddar cheese in it.  The creaminess in this soup, instead, comes from a blend of cashews and potatoes.  The cheesiness comes from nutritional yeast and spices. This fantastic soup is good enough for company!!  It's very similar to Panera's Broccoli Cheddar Soup, but it's plant based.

2 Tablespoons vegan butter or olive oil
1 white or yellow onion diced
2-4 cloves garlic, minced
1 pound Yukon gold potatoes or about 3-4 medium-sized potatoes, peeled and cubed
2 medium carrots peeled and diced or grates
2 stalks celery, diced
6 cups vegetable broth
½ cup nutritional yeast
1 teaspoon onion powder
1 teaspoon garlic powder
½ teaspoon smoked paprika
4 cups broccoli, chopped into small florets
¾ cup raw cashews soaked 4+ hours or boiled 10 minutes
Juice of ½ lemon
1 teaspoon kosher salt more to taste
Fresh scallions or chives, for serving (optional)

Instructions
In a large pot, heat the vegan butter or olive oil over medium heat. Add in onion, celery, and carrots and sauté until onion is translucent, about 3-5 minutes. Add in garlic and sauté for another minute.
Add in cubed potatoes, vegetable broth, and bay leaf. Bring to a boil, then reduce heat to low or medium-low to establish a simmer. Simmer for 12-15 minutes, or until potatoes are easily pierced with a fork.
Using a slotted spoon or skimmer, scoop about half of the cooked potatoes out of the soup and into a high-powered blender. (Some of the other veggies will wind up in there too; that's okay.) Set aside for a minute.
Add the broccoli into the pot, along with the spices (onion powder, garlic powder, smoked paprika) and nutritional yeast. Bring the mixture back up to a simmer. Let it simmer over for about 5 minutes, or until the broccoli is tender, while you blend the potato mixture.
Add soaked cashews into the blender with the potatoes. Pour in 1/2 cup water, and blend until completely smooth — this can take several minutes. Add extra water as needed to get everything to blend smoothly into a thick creamy consistency.
Stir the creamed cashew and potato mixture back into the main pot of soup. Add in the fresh lemon juice. Cook for an additional 3-5 minutes, until warmed through and slightly thickened.
Taste and add salt and pepper to preference. The exact amount of salt will vary depending on the brand of veggie broth you use.
Serve with crusty bread, or in a bread bowl if you're feeling fancy! Optionally, top with vegan cheddar-style shreds, scallions, and/or hot sauce.

Notes
The most similar alternative is raw sunflower seeds. They need less soaking time — about 15-20 minutes is enough.
You can substitute in a container of silken tofu, or one (15 oz) can of white beans, drained and thoroughly rinsed. Add them to the blender with the potatoes and blend until completely smooth. These have a bit less thickening power than the cashews, so your soup may be slightly thinner.
You can use a chicken-style vegetable bouillon (such as the cubes from Edward & Sons or the paste from Better Than Bouillon) for a more savory soup base. These are saltier than regular vegetable broth from a carton, so you may need to add less kosher salt at the end.

Nutritional Information: (1 of 6 servings) 333 calories; 16.7 g fat; 2.6 g saturated fat; 0 mg cholesterol; 792 mg sodium; 30.7 g carbohydrates; 8.8 g fiber; 4.2 g sugars; 18.6 g protein; 69 mg calcium; 2 mg iron; 643 mg potassium

The Best Vegan Potato Salad

Makes 6 servings

Recipe from Nisha Vora
Husband-Tested in Alice’s Kitchen

We thought this potato salad was terrific!  I especially liked it warm/room temperature. I'm a big fan of Nisha Vora of Rainbow Plant Life.  I've learned so much from her YouTube channel and her books.

2 pounds (900g) baby red potatoes
¼ cup (56g) tahini, well-stirred
4 ounces (112g) unsweetened coconut yogurt
2 teaspoons Dijon mustard
2 teaspoons yellow mustard
2 garlic cloves, crushed with a press or finely minced
1 medium lemon, zested (2-3 teaspoons zest)
3 Tablespoons freshly squeezed lemon juice
1 teaspoon celery seeds 
1 teaspoon kosher salt
 Freshly cracked black pepper, to taste
⅓ to ½ cup (5 to 8g) fresh dill leaves, finely chopped
1 Tablespoon caper brine
2 Tablespoons capers, drained
½ cup (50-55g) thinly sliced or shaved red onions
1 jalapeño pepper, de-seeded and thinly sliced (this is optional; keep the seeds in for a spicy kick)
1 to 2 Tablespoons chopped chives (or thinly sliced scallions)
Flaky sea salt

1. Wash and scrub the potatoes but leave the peels on. Cut potatoes in half; cut larger potatoes into chunks.
2. Transfer the potatoes to a saucepan and cover with an inch of cold water. Season generously with kosher salt. Bring to a simmer and maintain a decent simmer for 8 to 12 minutes until just tender. If the fork pierces the potatoes with the slightest bit of resistance, the potatoes are done.
* If you can't find a good-quality plain coconut yogurt, you can use use vegan sour cream.
My preferred brands are Kite Hill Foods and Tofutti (this one is quite thick, so you might need to add a spoon of water). If using sour cream, you'll likely need less lemon juice and salt.
3. Meanwhile, make the dressing. In a large bowl, whisk together the tahini, yogurt, Dijon mustard, yellow mustard, garlic, lemon zest, lemon juice, celery seeds, caper brine (not the whole capers), 1 teaspoon kosher salt, and pepper until well combined. Add 1 tablespoon of the chopped dill and stir together.
Note: If the dressing is too thick, whisk in a tablespoon of cold water.
4. Once the potatoes are cooked, drain them in a colander (reserve a little of the
cooking liquid in case it's needed). Let the potatoes rest in the colander for 5 minutes to dry out, but don’t wait until they have cooled down.
5. Add the warm potatoes to the dressing and coat evenly and well. If needed, add a spoon of the cooking water to bring everything together (I didn't need to).
6. Add the capers, red onions, and jalapeños to the potato salad, and toss again gently. Sprinkle the remaining dill and the chives on top before serving. Season to taste with salt and pepper.
7. Serve warm, or chill for at least 1 hour.

Instant Pot Bean Soup (vegan and gluten free)

Recipe from Evergreen Kitchen 

Husband-Tested in Alice’s Kitchen

Makes 6 servings

This healthy Instant Pot Bean Soup is made with navy beans, fresh veggies, Italian seasoning, and lemon. The flavors are bright and delicious. You won’t even need to soak the beans. Serve this delicious soup with some garlic toast and fresh seasonal fruit for a perfect meal.

Ingredients

¼ cup extra-virgin olive oil (Use less oil or water sauté if you wish.)

1 large yellow onion, diced (2 cups)

6 cloves garlic, minced

2 Tablespoons Italian seasoning

¼ teaspoon red pepper flakes

1 teaspoon fine sea salt

2 carrots, diced

2 ribs celery, diced

1 medium yellow potato, diced (1½ cups)

1 cup dried navy beans* (not soaked)

⅔ cup chopped roasted red peppers (2 peppers, from a jar)

6 cups vegetable broth

4 cups fresh baby spinach

1 Tablespoon fresh lemon juice

Sauté onions: Add olive oil and onions to an Instant Pot. Turn on the sauté setting for 10 minutes, and cook, stirring only occasionally, to allow the onions to brown around the edges.

Add aromatics: Add the garlic, Italian seasoning, red pepper flakes, and salt. Sauté for 1 more minute, or until garlic is fragrant.

Pressure cook: Add carrots, celery, potato, beans, roasted red peppers, and vegetable stock. Stir well to mix. Pressure cook on high for 30 minutes. Allow the Instant Pot to natural release for 15 minutes, then release all pressure.

Finish seasoning: Stir in spinach and lemon juice. Taste and adjust seasonings (more salt and/or lemon juice, if needed). Ladle into bowls.

*Bean Option: Use dried, unsoaked navy beans for this recipe. You could instead substitute an equal amount of dried cannellini beans. If using dried cannellini beans, increase the cook time in step 3 to 35 minutes (high pressure), and continue with the same 15 minute natural pressure release afterwards.

A note on bean cooking time:  The original recipe stated 25 minutes with a 15 minute Natural Pressure Release, however, when I pressure cooked the soup for that length of time, the beans were still too hard.  So, I added 5 more minutes.  

Storage tips: This soup can be stored in the fridge for 3 to 4 days, or transfer cooled soup to a freezer-safe container and freeze for longer storage.

**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.

Nutritional Information: (1 of 6 servings) 269 calories; 37 g carbohydrates; 11 g protein; 10 g fat (1 g saturated fat; 2 g polyunsaturated fat; 7 g monounsaturated fat) 1138 mg sodium; 804 mg potassium; 13 g fiber; 5 g sugars; 5409 IU vitamin A; 23 mg vitamin C; 126 mg calcium; 4 mg iron

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

Instant Pot Lentil Soup

Recipe from Rainbow Plant Life 

Husband-Tested in Alice’s Kitchen
Makes 6 servings

What a super soup to make on food prep day!  This is almost stew-like and very filling.  You can make it more soupy by adding more broth or water.  Add a crisp salad and a slice of bread for a delicious lunch for friends.  This soup is also freezer friendly.

1-2 Tablespoons extra virgin olive oil
1 large yellow onion, finely diced
3 medium carrots, diced (peeled or not)
6 garlic cloves, minced
4 cups (960 mL) low-sodium vegetable broth, more as needed
1 pound baby potatoes, quartered (peel left on)* 
1½ cups (300g) French green lentils (Puy lentils)
Bouquet garni: 2 bay leaves + a few sprigs each of Italian flat-leaf parsley, fresh rosemary, sage, and thyme, tied tightly together with kitchen twine**
1 (28-ounce/800g) can whole peeled tomatoes, crushed by hand***
1½ teaspoons kosher salt
Freshly cracked black pepper, to taste 
½ teaspoon Dijon mustard
2 teaspoons aged balsamic vinegar****

Select the Sauté setting on the Instant Pot (normal or medium heat level). After a few minutes, add the olive oil. Once the oil is hot, add the onion with a pinch of salt. Cook until the onion is nicely golden and completely soft, 6 to 8 minutes. Add the carrots and garlic along with a pinch of salt and a few cracks of pepper. Cook until the carrots are just starting to soften, about 3 minutes.
Pour in a bit of the vegetable broth to deglaze the pot and scrape up any browned bits. Add the remaining broth, lentils, potatoes, bouquet garni, 1½ teaspoons kosher salt, and several cracks of pepper. Stir gently. 
Pour the crushed tomatoes (including juices) on top, but don’t stir (this prevents the tomatoes from sinking to the bottom and triggering the Burn notice).
Note: Get the can nice and low right into the pot instead of pouring it from high above. That will help keep the tomatoes resting on top. Hit the Cancel button. 
Secure the lid and set the valve to Sealing (not Venting). Select the Pressure Cook setting (or Manual setting on older models) at high pressure and set the cook time to 11 minutes. 
Once the 11-minute timer has completed and beeps, allow a Natural Pressure Release for 10 minutes. Then manually release any remaining steam.
Open the pot and remove the bouquet garni. Stir in the Dijon mustard and balsamic vinegar and taste. Add more salt and pepper to taste. 
This is a hearty and thick soup/stew, but if you want it thinner, add more broth until you reach your desired consistency and stir until warmed through.

Notes
*If you don't have baby potatoes, you can use larger golden or yellow potatoes; just chop them into small pieces.  
** If you don't have all the herbs, it's totally fine to use just 2 or 3 of them. You can also use oregano instead of sage or rosemary. 
*** I prefer whole peeled tomatoes, as they are made with just tomatoes (pre-crushed and pre-diced tomatoes have other ingredients added), so there's more pure tomato flavor. If you don't have them, though, just use pre-crushed tomatoes. 
**** A good-quality aged balsamic vinegar is needed: it adds a subtle sweet tanginess that works so well with lentils. The standard $3 imitation balsamic at every grocery store is just sour and doesn't do any favors. If you don't have a good balsamic, try using 1 teaspoon of red wine vinegar or sherry vinegar, taste, and then add more as desired. If the soup tastes too tangy, add a pinch or two of sugar or maple syrup (it won't taste sweet, just there to balance the flavors).

Nutritional Information: (1 of 6 servings) 388 calories; 15.9 g total fat; 2.2 g saturated fat; 0 mg cholesterol; 48.1 g total carbohydrates; 9.8 g fiber; 16 g sugars; 12 g protein; 214 mg calcium; 4 mg iron; 291 mg potassium

Vegan Pickle Soup

Recipe from Sarah’s Vegan Kitchen

Husband-Tested in Alice’s Kitchen

Here’s a vegan version of Polish pickle soup, or zupa ogórkowa. Savory, sour, and full of flavor, pickle lovers will rejoice for this cozy soup.  Be sure to use good quality pickles, preferably fermented for this soup.  I’m thinking that next time, I’ll add some white beans to the soup to bulk it up a bit.

2 tablespoons olive oil or vegan butter divided

1 small white onion diced

2 stalks celery diced

2 medium carrots peeled and diced

4 medium-sized Yukon gold potatoes peeled and cut into 1" cubes

5 cups vegetable broth or more if you prefer a thinner soup

1 cup grated dill pickles

1/2 cup pickle brine

1/2 cup vegan sour cream see notes for recommendations

2 tablespoons fresh chopped dill plus extra to garnish

salt and pepper to preference

In a heavy pot or Dutch oven, heat 1 tablespoons olive oil or vegan butter.

Add diced onion and celery and sauté 3-5 minutes, until onion is translucent.

Add in carrot and sauté for an additional minute.

Add in cubed potatoes and cover with vegetable broth. Bring to a boil, then reduce heat to low or medium-low to establish a gentle simmer. Let the soup simmer, uncovered, for 15-20 minutes, until the potatoes are very soft and easily pierced with a fork.

In the meantime, heat a small skillet over medium-high heat with 1 tablespoon olive oil or vegan butter. Add in the grated pickles and pan-fry, stirring regularly, for about 3-5 minutes. I pull mine off the heat when the extra moisture in the pan cooks off.

Once the potatoes are very tender, add the cooked pickles to the soup, along with the pickle brine. (Make sure you aren't adding the brine before the potatoes are soft, as the acidity will interfere with the potatoes cooking.)

Measure the vegan sour cream into a small heat-proof bowl. Add a few ladles of the hot broth from the soup into the bowl and whisk it together in order to temper it. (This will help prevent the cream from curdling once you add it into the hot soup.) Pour the mixture back into the pot of soup and stir to combine.

Stir in the chopped fresh dill. Give the soup a taste and add more salt if needed. (Each brand of veggie broth varies a little in terms of sodium content.)

Add extra fresh dill to serve, if you like! Enjoy this with a slice of sourdough bread.

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Instant Pot Potato Corn Soup (Vegan)

 

Instant Pot Potato Corn Soup  served with some
vegan puff pastry squares that have a smear of
Boursin vegan cream cheese, topped with
 zucchini/summer squash zoodles, farmers market tomatoes
 and sprinkled with vegan Parmesan cheese
and a drizzle of balsamic glaze (25 minutes at 375F)
plus some Blueberry Mint Tea

Recipe adapted from https://www.evolvingtable.com/

Husband-Tested in Alice’s Kitchen

Makes 4 servings

This is a quick and easy soup recipe that can be ready in a trice. Serve it up with some bread or crackers and a piece of seasonal fruit.  

 

1 Tablespoon olive oil and/or water for sautéing 

1 sweet onion finely diced

4 cloves garlic, minced

1¼ lbs. red potatoes or 1 large white potato, cut into 1-inch pieces

2 carrots, chopped

2 celery stalks, chopped

1 yellow, orange, or red bell pepper, seeded and chopped

2 cups fresh corn kernels or 16- oz. bag frozen corn

4 cups vegetable broth (I used water with 1 heaping teaspoon Better Than Bouillon)

½ teaspoon thyme dried

½ teaspoon. rosemary dried

Kosher salt, to taste

Freshly ground pepper, to taste

½ - 1 teaspoon paprika

1 teaspoon Aleppo pepper 

¼ cup nutritional yeast

¼ cup pesto (Use vegan pesto to keep this recipe vegan.)

Set 6-quart Instant Pot to the sauté function and add oil, onion, celery, peppers and garlic. Sauté for 2-3 minutes.

Add potatoes, carrots, corn, broth, thyme, rosemary, salt, pepper, Aleppo pepper, nutritional yeast, pesto and paprika. 

Cover Instant Pot with lid, ensure the pressure release valve is set to sealed, and turn on high pressure for 8 minutes.

Once the Instant Pot is done cooking the chowder, let chowder sit in the Instant Pot for 5 minutes. (5 minute Natural Pressure release.)

Remove the lid and use a stick blender to blend a bit to your liking.

Serve potato corn chowder with chives or scallions, if you wish, and enjoy!  

 

Nutritional Information: Approximately 345 calories per serving. 13.2 g fat; 2.4 g sat. fat; 3 mg cholesterol; 953 mg sodium; 45.7 g carbohydrates; 8.5 g fiber; 10.3 g sugars; 16.4 g protein; 111 mg calcium; 6 mg iron; 1325 potassium

Hearty Vegetable Stew (Vegetarian/No-Oil)

Recipe from Cheeky Chickpea 

(Adapted just a bit) Husband-Tested in Alice's Kitchen

Makes about 6 servings

This stew is m-m-good!  Once the veggies are all prepped, the stew will be ready to eat in less than 45 minutes.  Serve with a crisp salad and thick slices of whole grain bread for a real treat of a meal.  

1/4 cup vegetable broth or water (Add more if needed)

1 large yellow onion, chopped

3 cloves garlic, chopped

3 Tablespoons tomato paste

2 Tablespoons fresh rosemary, finely minced OR 1 teaspoon dried rosemary

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

1/4 teaspoon ground black pepper

1/4 teaspoon celery salt or 1/4 teaspoon celery seed

3 medium carrots, sliced (2 cups)

1 small rutabaga, peeled and cut into bite-sized pieces (1 1/2-2 cups)

5 medium red potatoes, cut into bite-sized pieces (about 5-6 cups)

1/2 lb. (227 grams) sliced mushrooms

2 1/2 Tablespoons Better Than Bouillon Vegetarian No-Beef Base

1/2 cup beer** (Use gluten free beer to make this stew gluten free.)

1/2 cup red wine

3 cups water (Add more if needed)

1 cup frozen peas (optional)

Stovetop:

Heat a soup pot to medium high.  Add 1/4 cup vegetable broth to the pot.  It will sizzle.  Add the onions and saute for about 5 minutes, adding additional broth if the onions begin to stick to the pot.  Add the garlic and saute an additional minute.  Add the tomato paste and stir it continuously for about 1 minute.  Add the spices and stir for about 30 seconds.  Add the rest of the ingredients except the peas.  Stir and bring to a boil.  Turn down the heat to a simmer and then cover the pot.  Cook for 30-35 minutes or until the vegetables are tender.  Remove a ladle full of stew to a blender and blend until smooth. Add the blended portion back to the stew. This will create a lovely "gravy" like sauce.  (You can also use a stick blender, as I did, and blend just a little of the stew right inside the pot.)   Add the frozen peas, if using, and cook for another 2 minutes or so.  Serve.

Slow Cooker:

Heat a skillet to medium high.  Add 1/4 cup vegetable broth to the skillet.  It will sizzle.  Add the onions and saute for about 5 minutes, adding additional broth if the onions begin to stick to the pot.  Add the garlic and saute an additional minute.  Add the tomato paste and stir it continuously for about 1 minute.  Add the spices and stir for about 30 seconds.  Put the sauteed ingredients in a large slow cooker.  Add the rest of the ingredients except the peas.  Cook on high for 3-4 hours or low for 5-6 hours.  Remove a ladle full of stew to a blender and blend until smooth. Add the blended portion back to the stew. This will create a lovely "gravy" like sauce.  (You can also use a stick blender, as I did, and blend just a little of the stew right inside the pot.)   Add the frozen peas, if using, and cook for another 2 minutes or so.  Serve.

Notes:  

To make this stew gluten free, use gluten free beer.

Do not add more than 2 cups rutabaga or the stew will turn out too sweet.  The same goes for the carrots.

Add a bit more water or broth as needed if the stew seems too thick to you.

I have another vegetable stew recipe on my blog that is made in the Instant Pot.  I haven't tested the Hearty Vegetable Stew recipe above using the Instant Pot, but I'm thinking the timing would be the same.  High pressure for 10 minutes and then use natural release until the pin drops.  Add the peas and then cook on saute for about 2-4 minutes.

Nutritional Information: (1 of 6 servings without peas) 123 calories; 0.5 g fat; 0 mg cholesterol; 204.9 mg sodium; 22.8 carbohydrates; 8.5 g sugars; 2.7 g protein

Cheesy Chili Oil-Free French Fries (Vegan)

 

Recipe from Minimalist Baker

Husband-Tested in Alice's Kitchen

Serves 6

In an effort to reduce the amount of oil we consume on a daily basis, I'm playing with sautéing and roasting without oil.  I tested this recipe by one of my favorite bloggers, Minimalist Baker.  It's a keeper for sure.  I honestly don't see why I need to use oil to make roasted potato fries anymore.  These came out VERY crispy and flavorful, worthy of company.  

2 1/2 - 3 lbs. yellow potatoes (I used fingerling potatoes.)

Water (for steaming)

3 Tablespoons nutritional yeast

1 teaspoon chili powder (I used Trader Joe's Chili Seasoning Blend.)

1/2 teaspoon garlic powder

1/2 teaspoon sea salt

Dash cayenne pepper, optional

Preheat the oven to 425 F.  Rinse the potatoes clean.  Line a large sheet pan with parchment paper or a silicone liner.  Slice potatoes lengthwise into small wedges (about 1/4 - 1/2 inch wide.) Place a steamer basket into a pot with about 1-inch boiling water.  Cover and steam for 5 minutes or until the potatoes are slightly tender, but not cooked.  Transfer the potatoes to the baking sheet.  Top with the spice mixture.  Toss gently to coat.  Spread out the potatoes in a single layer so that they do not touch one another.  (You may need to use a second sheet pan to do this.  It's very important to keep space between the potato wedges for them to become crispy.) Bake at 425 F for 15 minutes.  Remove from the oven.  Set the oven to 450 F.  Flip the potatoes over to ensure even baking.  Bake for an additional 10-15 minutes or until crispy and golden brown.  Serve hot!  Store any leftovers covered in the fridge up to 4 days reheating at 375 F until hot.

**Note:  According to the original recipe, these potato fries were only 64 calories per serving, but when I checked on Very Well Fit's Nutritional Recipe Calculator, the calorie amount for 1 of 6 servings was 171.  

Instant Pot Vegetable Stew (Vegan)

 

Recipe from Teresa Sklenicka of A Plantiful Path

Husband-Tested in Alice's Kitchen

Serves 6 generously

The hubster and I thought this stew was savory, flavorful, and very satisfying.  What seems to make it stew-like and not soupy is the addition of red lentils.  They cook up so perfectly that they are not noticeable at all.  They provide extra protein and act as a thickening agent.  The addition of mushrooms is optional, but we thought they added to the meatiness of this delicious stew.  Serve it with a toasty whole-grain bread and a crisp green salad or fresh fruit for a meal fit for a king.

1 onion, chopped

3 celery stalks, diced

5 cloves garlic, minced

1 (6 oz.) can tomato paste

5 cups vegetable broth

6 carrots, chopped

8 small to medium Russet potatoes, cut into large cubes (I used about 4 cups of whole mini potatoes.)

5 large cremini mushrooms or button mushrooms, quartered (Optional, but we thought they helped the stew seem meaty.)

3/4 cup dry red lentils, rinsed and drained

2 teaspoons dry mustard

2 teaspoons dry parsley (I used about 1/4 minced fresh flat-leaf parsley because I usually have it in the fridge.)

1 1/2 teaspoons dried oregano

1 teaspoon paprika

1 dry bay leaf

1/2 teaspoon freshly ground black pepper

1 teaspoon kosher salt (This wasn't in the original recipe, but I used salt.)

1 cup frozen peas (I used fresh peas because I had them.)

In a 6 quart Instant Pot, saute the onion and celery until soft.  Add the garlic and sate for 1 minute.  Stir in the tomato paste and cook for 1 minute, stirring often.  Add about 1 cup of the broth and scrape up any brown bits on the bottom of the Instant Pot.  Add the carrots, potatoes, red lentils, mushrooms (if using), the remaining broth and the seasonings.  Stir will.  Be sure the Instant Pot is set to Sealing.  Pressure cook for 10 minutes.  Hit the Cancel button and allow the Instant Pot naturally release the pressure.  When the pin has dropped, remove the lid and stir in the peas.  Replace the lid and set a timer for about 4 minutes to cook the peas.  

Nutritional Information: (1 of 6 servings) 337 calories; 80.7 grams carbohydrates; 14.1 grams protein; 13 grams fiber; 12.4 grams sugars; 13603IU Vitamin A; 34.85 mg Vitamin C; 15 mg calcium; 4.34 mg iron

Soyrizo y Papas Breakfast Burritos (Vegetarian)

Soyrizo y Papas Breakfast Burritos (Vegetarian)
served with steamed broccoli and a clump of grapes

Recipe from Vegetarian Times

Husband-Tested in Alice’s Kitchen

Makes 4 servings

When you’re looking for a little spice in your life, make this delicious dish.  Soyrizo is a spicy meat substitute made from soy protein.  I love the flavor, the texture and also the fact that it’s not greasy.  It’s also vegan, although this particular recipe is not because of the eggs. (It’s also gluten-free, nitrite-free, non-GMO with no preservatives.) Soyrizo can be used to make tacos, soups, chili or any spicy Mexican style dish.

3 teaspoons canola oil or olive oil

1 medium russet potato, diced

8 oz. soy chorizo (Soyrizo)

Cooking spray

4 large eggs

4 (8-inch) whole wheat tortillas, warmed (I used blue corn tortillas.)

2 scallions, thinly sliced

Heat 2 teaspoons oil in a skillet (I would recommend a non-stick skillet.) over medium-high heat.  Arrange the diced potato in a single layer in the skillet.  Cook for 7 minutes, or until golden, turning once.  Move the potato to the side of the pan.  Add the remaining 1 teaspoon oil to the opposite side of the pan.  Then add then soy chorizo; cook for 1 minutes, crumbling with a spatula.  Stir the potato and soy chorizo together; cook 2 minutes more, or until the potato is tender.  Transfer to a bowl and cover to keep warm.  Wipe out the skillet, spray with cooking spray, and heat over medium heat.  Crack eggs in the pan, and cook 2 minutes or until the whites are set, turning once for over-easy.  Lay the eggs in the centers of warmed tortillas.  Divide the potato mixture among the tortillas and top with scallions.  Serve them open-face or roll them up burrito style.  Serve with sour cream and/or salsa, if desired.

Nutritional Information: (1 serving) 380 calories; 38 g carbohydrates; 208 mg cholesterol; 16 g fat (2 g sat. fat); 6 g fiber; 515 mg sodium; 4 g sugars

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.

Roasted Cauliflower & Potato Curry Soup

Roasted Cauliflower & Potato Curry Soup and 

Seeded Whole-Grain Quick Bread served with fresh grapes make a meal fit for a king.

Recipe from EatingWell Magazine

Husband-Tested in Alice’s Kitchen

Makes Eight 1½ cup servings

As you make this rich and silky soup, your neighbors might come running over to see what smells so wonderful.  Even though there is chopping and roasting involved before the soup comes together, it will be totally worth the effort because it not only tastes really good, but it makes a large pot of deliciousness to last you a few days.  In fact, I thought it tasted even better the next day (as most soups do.) My husband loved this soup because it has a sweetness about it coming from the sweet potatoes and the roasted cauliflower.  Good enough for company on a cold winter’s night, serve it up with some homemade bread, some fresh grapes or a crisp green salad. 

2 teaspoons ground coriander

2 teaspoons ground cumin

1½ teaspoons ground cinnamon

1½ teaspoons ground turmeric

1¼ teaspoons kosher or sea salt

¾ teaspoon freshly ground pepper

1/8 teaspoon cayenne pepper

1 small head cauliflower, cut into small florets (about 6 cups)

2 Tablespoons extra-virgin olive oil, divided

1 large onion, chopped

1 cup diced carrot

3 large cloves garlic, minced

1 ½ teaspoons grated fresh ginger

1 fresh red chili pepper (serrano or jalapeño, minced, plus more for garnish, if desired)

1 (14 oz.) can no-salt-added tomato sauce

4 cups low sodium (or homemade) vegetable broth

3 cups diced peeled russet potatoes (½ inch dice) (I used unpeeled small red potatoes.)

3 cups diced peeled sweet potatoes (½ inch dice)

2 teaspoons fresh lime zest

2 Tablespoons fresh lime juice

1 (14 oz.) can coconut milk

Chopped fresh cilantro, for garnish, if desired

Preheat the oven to 450F.  Combine the coriander, cumin, cinnamon, turmeric, salt, pepper and cayenne in a small bowl.  Toss the cauliflower with 1 Tablespoon olive oil and 1 Tablespoon of the spice mixture to coat.  Spread it in a single layer on a rimmed baking sheet.  Roast the cauliflower until the edges are browned, 15-20 minutes.  Set aside.  Meanwhile, heat the remaining 1 Tablespoon olive oil in a large soup pot over medium-high heat. Add the onion and the carrot and cook, stirring often, until starting to brown, 3-4 minutes. Reduce the heat to medium and continue cooking, stirring often, until the onion is soft, 3-4 minutes.  Add the garlic, ginger, chile, and the remaining spice mixture.  Cook and stir for 1 minute.  Add the tomato sauce, scraping up any browned bits, and simmer for 1 minutes.  Add the broth, potatoes, sweet potatoes, lime zest and lime juice.  Cover and bring to a boil over high heat.  Reduce heat to maintain a gentle simmer and cook, partially covered and stirring occasionally, until the vegetables are tender, 35-40 minutes.  Stir in the coconut milk and the roasted cauliflower.  Return to a simmer until everything is heated through.  Serve garnished with cilantro and chiles, if desired.

Nutritional Information: (per 1½ cup serving) 272 calories; 15 g fat (10 g sat. fat); 33 g carbohydrates; 8 grams sugars (0 added sugars); 5 g protein; 7 g fiber; 509 mg sodium; 911 mg potassium