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

++++++++++++++++

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