Make Onion-Potato Stock


ONION – POTATO STOCK:  Sometimes you need a lighter colored stock especially for creamy soups. Use this stock in potato soup, New England no-Clam Chowder or others. This stock will add a wonderful base without overpowering other ingredients. Stock can be prepared with yellow potatoes (cubed with skins). If you need an even whiter stock, use red potatoes (peeled and cubed).

Serves: 8 cups || Prep Time: 10 minutes || Cook Time: 4 minutes pressure cooker

  • 3 medium yellow potatoes (cubed with skin) or for whiter stock use red potatoes (peeled and cubed)
  • 1 pound (3 cups) yellow onion, cubed
  • 8 cups (2 quarts) water
  • 1/8 teaspoon salt
ONION-POTATO STOCK: Make a light colored stock from onion and red potatoes. A great base to use in potato soup and others.

PRESSURE COOKER instructions:  Prepare the onions and potatoes; cut into cube sizes. Place in pressure cooker with the water. Cook on medium pressure for 4 minutes. Remove the pot from the hot burner. Once the pressure has been released, blend the ingredients in the pot with an immersion blender.

(NOTE:  To prepare the stock in a soup pot on the stove, cook until the potatoes are soft then blend the ingredients in the pot with an immersion blender.)

Nutrition Facts
Calories 55  Calories from Fat 0, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 37 mg, Total Carbohydrate 13g, Fiber 2g, Sugars 3g, Protein 2g

RED POTATO SOUP: Yummy potato soup made with onion-potato stock base using peeled red potatoes.


No-chicken Tomato Rice Soup

Ladle No-chicken Tomato Rice Soup

NO-CHICKEN TOMATO RICE SOUP: Terrific looking, delicious, healthy…nutrient packed soup. Note the pieces of tofu, what do you think they look like – right…chicken! We learned this trick from a chef who made a similar type soup, we asked her to share her secret for making tofu with that unique texture. So we are sharing her tip with you. Freezing tofu for 24 hours changes the texture to look similar to cut up cubes of chicken.

Serve this soup to anybody, they won’t know the difference and they’ll love it just like we do. It’s so good for your heart heath!

Fresh Home Grown Tomatoes
Fresh Home Grown Tomatoes
Roasted Onions in Microwave
Roasted Onions in Microwave

Serves: 10 || Prep Time: 30 minutes || Cook Time: 4 minutes medium pressure or 2 hours on stove

6 cups water (reserve 3 cups to add after cooking if your pressure cooker is 5 quarts or less)

5 cups veggie stock (homemade or commercial no salt added)
1 (14-ounce) package extra firm tofu (prepare a day ahead, freeze first, then drain and press)
2 cloves garlic, minced
3 roasted onions, roasted in microwave, then diced
3 stalks celery, diced
1 (optional) parsnip, diced
2 carrots, diced
1 cup brown rice, rinsed (do not pre-cook)
1/2 cup dried corn
1/4 cup fresh basil, cilantro or parsley, chopped
1 tablespoon chili powder
1 tablespoon poultry seasoning
1 tablespoon dried parsley
1/2 teaspoon cumin
1/2 teaspoon black pepper (or to taste)
1/2 teaspoon paprika
1/2 teaspoon turmeric
1/2 teaspoon salt
2 tablespoons nutritional yeast
1 (14-ounce) can diced or stewed tomatoes or homegrown tomatoes

Freeze extra-firm tofu for 24 hours, thaw then press out water with a tofu press or between paper towels. Dice tofu into small cubes about 1/4″. In the meantime roast onions in a microwave; that is, place whole onions with skins into a covered microwaveable container in a microwave and roast for 6 minutes (otherwise, roast onions ahead of time in the oven). Cool onions, peel skins then chop onion into small 1″ pieces. Prepare vegetables.

Pressure cooker: Place all ingredients into the pressure cooker. Cook on medium pressure for 4 minutes. Take off the hot burner, let rest for 10 minutes then release pressure. Add the reserved water or more for desired consistency.

Stovetop: Prepare vegetables. Place all ingredients into a large soup pot, bring to a boil then simmer for 2 hours; occasionally stir.

Serve over your favorite leafy greens.

Cup No-chicken Tomato Rice Soup
Cup No-chicken Tomato Rice Soup

Nutrition Facts
Calories 173 Calories from Fat 16, Total Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 179mg, Total Carbohydrate 26g, Fiber 5g, Sugars 3g, Protein 9g

Make Life Easy – Using a tofu press to press out excess liquid from tofu makes your life so easy!

Tofu Press
Tofu Press

Manhattan no-clam Chowder

Manhattan no-clam Chowder

Here’s a great comfort food, the blended flavors and textures will satisfy your taste buds! Get back to Mother Nature with this whole food, plant-based soup. You will be surprised to see how Shiitake mushrooms chopped have a wonderful look and texture – who knew? You will be asking for seconds and thirds and check out the wonderful nutritional value!

Serves: 6 – 

  • 2 cups water
  • 1 tablespoon garlic minced
  • 1 onion, diced
  • 2 carrots, diced
  • 2 stalks celery, sliced
  • 2 potatoes, diced with skin
  • 8 ounces Shiitake mushrooms, diced
  • 1 tablespoon parsley
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon dried savory
  • 1/2 teaspoon paprika
  • 3 tablespoons nutritional yeast
  • 2 tablespoons tomato paste
  • 1 teaspoon oregano
  • 1 bay leaf
  • 1/2 teaspoon thyme
  • 1/2 lemon, juice
  • 1 1/2 sheets nori roasted seaweed, crumble
  • 1 (28 1/2-ounce) can crushed Italian plum tomato
  • 1/2 cup dry sherry

(Pressure Cooker directions below but can easily be adapted to cooking on the stove top.)

Prepare all vegetables. Shiitake mushrooms chopped have the same look and texture as clams.

Place all ingredients, except sherry, in the pressure cooker. Cook on medium pressure for 4 minutes. Take cooker off the hot burned, let it set for 10 minutes then quick release the pressure. After pressure is released, add sherry to chowder, stir. Serve warm.

Amount per Serving,Calories 161,Calories From Fat 4,Total Fat 1g,Saturated Fat 0g,Cholesterol 0mg,Sodium 64mg,Total Carbohydrate 27g,Dietary Fiber 7g,Sugars 5g,Protein 7g

Manhattan no-clam Chowder
Manhattan no-clam Chowder

Heirloom Tomato Soup – easy in the Pressure Cooker

Tom's Heirloom Tomatoes

Tomatoes, tomatoes, tomatoes…we love heirloom tomatoes, Tom grows Cherokee Purples, Brandy-wine,  Beefsteak, Striped German and more! This year was a banner year for all things tomatoes, with the plentiful rain in PA our tomatoes are growing fast and furious. They even survived the rabbits and ground hogs. With all these critters you would think we lived on a farm but we live in town. So we are thankful for the fabulous crop. What do we do with all of our beautiful tomatoes – no problem, plenty of recipes for tomato sauce, stewed tomatoes, soups and more. We grow our own but people in our area are fortunate to have plenty of tomatoes available for sale at the Farmer’s Market, produce stands and grocery stores. Take in the rainbow of colors, unique shapes and sizes, and range of flavors, we are lucky!

Heirloom Tomatoes at the Farmer's Market
Heirloom Tomatoes at the Farmer’s Market

For our video today we are showing Coach BJ’s  quick, simple pressure cooker Heirloom Tomato Soup recipe. We are using a Swiss made Kuhn Rikon Stainless-Steel Pressure Cooker (5-1/4 quart). We use it practically every day, it’s been a faithful companion for nearly eight years. Benefits of using a pressure cooker over other methods of cooking include the following;  a time saver, retains beautiful appealing food color, easy to store just like a soup pot and nutritional value of plant-based foods are keep intact. Besides demoing the pressure cooker we have included a bonus, that is, how-to use an immersion blender to quickly blend the soup. Check out this plant-based tomato soup with minimal calories but terrific nutritional value, you can eat this all day long!

COACH BJ’S HEIRLOOM CHUNKY TOMATO SOUP:  What a treat for the taste buds and your heart will love it too! Use your favorite garden heirloom tomatoes to make a quick nutritious soup to eat with salads or sandwiches or snacks.

Serves: 6 || Prep Time: 15 minutes || Cook Time: 4 minutes medium pressure
8 tomatoes, mix any heirloom vine ripe, core and quarter (no need to peel)
3-4 stalks medium celery, diced
1 medium onion, quartered
1 clove garlic, sliced
1/4 cup fresh basil, chopped
1-2 cups or as needed, water
3 tablespoons nutritional yeast
2 tablespoons tomato paste
1 teaspoon dried thyme
1/2 teaspoon poultry seasoning
1/2 teaspoon turmeric
1/8 teaspoon cayenne pepper or to taste
sprinkle with red pepper flakes

Prepare all ingredients and place in the pressure cooker. Cook on medium pressure for 4 minutes. Take the cooker off the hot burner and let set for about 10 minutes, quick release if needed. Mix ingredients with an immersion blender. To make it chunky save off a few cups of the soup; blend a short time then add the cups of chunks back into the soup pot. Or to make the soup creamy, blend the whole pot to your desired consistency.

Nutrition Facts
Calories 61  Calories from Fat 3, Total Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 40mg, Total Carbohydrate 11g, Fiber 4g, Sugars 1g, Protein 5g

Coach BJ's Heirloom Soup Recipe
Coach BJ’s Heirloom Soup Recipe

Chili – No Chop Black Bean Chili

No Chop Black Bean Chili

This chili is just so easy – ingredients are canned, frozen and dried. I call these easy-peasy dishes NO CHOP, but it’s your choice to chop or not. From start to finish, this simple throw-together chili can be on the table in less than 30 minutes. [On the other hand, if you want a more complex Chili recipe, turn to the one in my book Enjoy Cooking Whole Food, Plant-Based ENTRÉES with Coach BJ

Chili – no chop black bean

Serves: 8 || Prep Time: 15 minutes || Cook Time: Pressure cooker (4 minutes). Stove top (20 minutes).
2 cups homemade vegetable stock
1 1/2 cups frozen onions and peppers
1 cup frozen carrots
1/2 cup dried corn or 1 cup frozen corn
1/2 cup fresh parsley or 2 tablespoons dried parsley
1 tablespoon celery flakes
1 leaf bay leaf
1 (28-ounce) can plum tomatoes, no added salt
2 tablespoons tomato paste
1/2 -1 tablespoon hot pepper sauce, to taste
1/2 -1 tablespoon chili powder, to taste
2 teaspoons minced garlic or 1/2 teaspoon granulated garlic
2 (14-ounce) cans black beans and brine, no added salt
1/2 lemon or lime (juice)


Pressure Cooker:  Place all ingredients, except pre-cooked black beans, into pressure cooker (no need to thaw frozen veggies). Pressure cook on medium pressure for 4 minutes. Move pressure cooker off the hot burner and let rest for 10 minutes, then quick release. Add black beans, stir. Serve with whole grains and leafy greens.

Stove Top:  Place all ingredients into a large pot (no need to thaw frozen veggies), bring to a boil; simmer for about 20 minutes. Serve with whole grains and leafy greens.

Nutrition Facts
Calories 181  Calories from Fat 3, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 100mg, Total Carbohydrate 29g, Fiber 9g, Sugars 6g, Protein 8g

Chili - no chop black bean