Pumpkin Peanut Butter Soup

SQUASH ALMOND BUTTER SOUP

Sugar Pumpkin as shown below, a type of winter squash, or your favorite squash can be used as the base for this decadent curry soup. Next add fresh roasted peanut butter or almond butter and various spices…oh my! A small cup full goes a long way to satisfy your peanut butter taste buds found in this tasty smooth soup. As someone told me, “it reminds me of a dessert”.

Sugar Pumpkin
Sugar Pumpkin
Serves: 7 || Prep Time: 15 minutes || Cook Time: 15
1 (15-ounce) can pumpkin or 2 cups precooked pumpkin or squash
1/3 cup peanut butter or almond butter
3 cups vegetable stock homemade or commercial, no added salt
2 cups water
1 small onion, diced
3 tablespoons coconut flour
2 teaspoons mild curry powder(or to taste)
1 teaspoon ground cinnamon
1 teaspoon coriander
1 clove garlic, sliced or 1/2 teaspoon garlic powder
2 teaspoons ginger root, grated or 1/2 teaspoon ground ginger powder
1/2 teaspoon turmeric
1/4 teaspoon salt
1/8 teaspoon red pepper flake (or more to taste)
1//2 cup unsweetened non-dairy milk

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Mix all ingredients in a soup pot, except non-dairy milk. Heat to a boil then reduce heat and simmer for 15 minutes. Blend soup in pot until smooth with an immersion blender. Add non-dairy milk until you reach desired consistency, stir. Serve warm or cool.

Nutrition Facts
Calories 128  Calories from Fat 63, Total Fat 7g, Saturated Fat 2g, Cholesterol 0mg, Sodium 123mg, Total Carbohydrate 10g, Fiber 6g, Sugars 3g, Protein 5g

 

Pumpkin Peanut Butter Curry Soup
Pumpkin Peanut Butter Curry Soup

Hope you enjoy this recipe as much as we do!

Irish Stew

Irish Stew

IRISH STEW:  This dish is simple yet hearty. It requires the sacrifice of a good stout such as Guinness but it is well worth it in the end. We serve with Irish soda bread and homemade apple butter. Turn on some Irish tunes and you’d think you’re in Dublin.

Serves: 4 || Prep Time: 30 minutes || Cook Time: 90 minutes (stove top) or 5 minutes medium pressure (pressure cooker)

1 bottle 11.2 fl oz Guinness Stout
1 cup water
1 cup vegetable stock
2 onions or leeks, coarsely chopped
4 stalks celery, sliced
6 carrots cut into 1″ chunks
6 yellow potatoes, do not peel, cut into large chunks
4 cloves garlic, sliced thin
2 (14 1/2-ounce) cans black beans, low sodium, include brine
1 tablespoon parsley flakes or fresh
1 tablespoon Worcestershire sauce
1/4 teaspoon black pepper
Optional:  If needed, use flour to thicken (make a roux by mixing a bit of the stew broth and a few tablespoons of flour – add the roux to the pot of stew and wait about 10 minutes to thicken)

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Stove Top:  Prepare all vegetables. Place all ingredients into a soup pot, stir and cover. Simmer on medium heat for about 90 minutes until vegetables have softened.  If the stew needs to be thickened, for desired consistency, add flour  by the tablespoon to a small about of stew broth, stir, add roux to the pot.

Pressure Cooker:  Prepare all vegetables. Place all ingredients into a 5 quart pressure cooker. Cook on medium pressure for 5 minutes, take cooker off the hot burner and let rest until pressure is released. The stew will likely need to be thickened. Make a roux  by adding a few tablespoons of flour to a small amount of stew broth, stir, add this roux to the pressure cooker and wait about 10 minutes for stew thicken.
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Whole wheat soda bread is a nice companion.

Irish Stew with Soda Bread
Irish Stew with Soda Bread

Nutrition Facts
Calories 480  Calories from Fat 1, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 446mg, Total Carbohydrate 90g, Fiber 22g, Sugars 4g, Protein 22g


This is one of Tom’s favorites and we love the leftovers even better than the first plating.

 

 

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
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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.

NUTRITION FACTS
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

Peas and Beans Soup

Peas and Beans Soup

We like it, packed with protein and warms the heart!

Serves: 8 || Prep Time: 20 minutes || Cook Time: 30 minutes on stove top
1 medium carrot, sliced
1 celery stalk, sliced
1/4 cup shallots, sliced (2 small)
2 cloves garlic, slices
3 cups vegetable stock (homemade or low sodium)
4 cups water
1 (28-ounce) can Italian plum tomato (low sodium)
1/3 cup green split peas, rinsed, sorted
1/3 cup yellow split peas, rinsed, sorted
1/3 cup lentils dried, rinsed, sorted
2 cups cabbage, shredded
1 medium apple (no need to peel if organic), cored and chopped
1 (14-ounce) can pinto or adzuki beans (low sodium), include brine
2 tablespoons nutritional yeast
2 tablespoons tomato paste
1/2 lemon (juice)
1 teaspoon dried basil (1/4 cup fresh)
1 teaspoon mild chili powder
1/2 teaspoon dried savory
1/2 teaspoon turmeric
1/2 teaspoon black pepper
1/2 teaspoon salt

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In a large soup pot, sauté carrots, celery, shallots and garlic until the shallots are translucent. Add all other ingredients into the soup pot. Heat to a boil, simmer for about 25 minutes or until vegetables are cooked to your liking. Serve over leafy greens.

Nutrition Facts
Calories 204 Calories from Fat 4, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 183mg, Total Carbohydrate 36g, Fiber 14g, Sugars 8g, Protein 13g

Peas and Beans Soup
Coach BJ’s Peas and Beans Soup

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