Romano bean and kale soup

A simple and nourishing soup that relies on the texture and flavour contrasts of romano beans with kale. Served here with freshly baked bread.

Ingredients

1/4t coarse sea salt
1 small scallion, minced
1/2T fresh garlic, minced
1t herbes de Provence (or similar)
1/4t black pepper
A pinch dried chilis
1/2T balsamic vinegar
1/2T tamari
1 cup cooked romano beans
2 cups vegetable stock
2T tomato passata (or puree)
1 cup curly green kale, coarsely chopped
2T nutritional yeast
Sea salt and black pepper to taste

Optional: Add some small pasta if you like. Increase the tomato passata for more tomato flavour. Use white beans if you prefer, but the texture and flavour won’t be quite the same. If you use canned beans, drain and rinse them thoroughly. I make mine from dried with a little kombu.

Method

In a medium pan with a lid, on medium high heat, stir fry everything from the scallions, up to and including the chilis for 2 minutes with a little water or avocado oil if you prefer. Add the vinegar and tamari. Deglaze the pan if necessary. Add the beans, stock, and passata.

Bring the pan to a light simmer. Cover, reduce heat to low and simmer 5-7 minutes. Add the kale. Simmer another 2 – 3 minutes to wilt. Ladle out, garnish with nutritional yeast and serve.

Slowcooked, curry spiced seitan, potato and mushroom stew

Layered with curry spices, garama masala, kale, tomato and sesame, this is a simple, slowcooked dish with rich flavour and texture. This makes 2 large bowls, or 4 small ones.

Ingredients

For the lentils
2T curry powder
1/2t dried red chilis (or to taste)
1/4 cup scallions, finely chopped
1T fresh garlic, minced
1t fresh ginger, minced
1t turmeric (or to taste)
1 cup lentils
1 cup boiling water
1 ‘sprig’ dried kombu, about 1″
1/2t coarse sea salt (or to taste)
2 cups vegetable stock
2 cups cremini mushrooms, stemmed and quartered
2 cups potoato, 1/2″ dice (I use organic russets for this)
2 cups green curly kale, coarsely chopped
Coarse sea salt and black pepper or chili to taste

For the seitan
1/2 cup vital wheat gluten
1/3 – 1/2 cup cold water

For the garnish
1T garam masala
1 scallion, finely sliced on an angle
1/4 cup passata
1T sesame seed butter
1t lemon juice
1/2t fresh garlic, minced
1T cold water
A pinch sea salt

Optional: Use freshly ground spices for more flavour. You can also prepare this is a large, wide bottomed pan with a lid on the stove — just be sure to adjust the cooking time. A couple tablespoons cooking oil will add flavour and mouthfeel. Replace the passata with diced tomato if you prefer and the sesame with a little coconut milk to keep it simple. Replace the seitan with extra firm tofu if you prefer, but add it with the lentils. Add some cilantro, mint or both for garnish for some additional bright green flavour.

Method

Warm the slowcooker on high heat. Add the curry spices and toast until fragrant (about 2 – 3 minutes). Add the scallions, garlic, ginger and turmeric. Let cook 3 – 5 minutes, stirring periodically.

Add the lentils, water and kombu. Cover and cook for about 30 minutes on high heat.Add the stock, sea salt, and mushrooms. Cover and cook on low for at least 4 hours and up to 8.

When the lentils are ready, increase heat to high. Remove the kombu. Mix the water and wheat gluten for the seitan. Add as little water as necessary to form a dough. Knead for 3 minutes. Cut into 1/4″ to 1/3″ cubes. Add the seitan to the slowcooker. Cover and cook for about 30 minutes. Add the potatoes and cook for about an hour until the potatoes are fork tender.

When the stew is ready, add the kale and stir to combine. Turn off the slowcooker. Whisk the sesame seed butter, lemon juice, garlic and water. Season to taste. Warm a small pan on medium. In a small pan over medium heat, toast the garam masala until fragrant and set aside. Season the stew to taste.

Ladle out. Garnish with a sprinkle of garama masala, 2 tablespoons tomato passata, and 1/2 tablespoon sesame mixture. Sprinkle with sliced scallions and serve.

Spicy black bean, apple, and watercress soup

A very simple, traditional (and lovely) combination with a little extra body, nutrition and spice. Garnish with croutons, smoked coconut, a little cooked rice, chopped sundried tomatoes or chickpea, masa crumbles (as shown). This makes a large bowl for 2 and a small bowl for 4.

Ingredients

1/2T garam masala
1/4 cup scallions, finely chopped
1/4t coarse sea salt
1T fresh garlic, minced
1/4t dried red chilis (or to taste)
1 sweet apple, cored, cut in 1/2″ dice or so (I use gala)
1T lemon juice
4 cups vegetable stock
1T sriracha (or to taste)
1/4 cup tomato passata (or puree)
2 cups cooked black beans
1 cup chopped watercress
1/4 cup nutritional yeast
Coarse sea salt and black pepper or more chili to taste

Optional: Spinach, chard and kale will all work in place of the watercress, but none will complement the apple quite as well. If you use canned beans, drain and rinse thoroughly and add a little dried kombu with the stock. Remove before adding the watercress.

Method

Warm a large pan with a lid on medium heat. Toast the garam masala for about a minute or until the spices are fragrant. Add the scallions, sea salt, garlic and chili. Stir fry for 2 minutes. Add the apple. Stir fry for another 3 minutes. Add the lemon juice and deglaze the pan (if necessary).

Add the vegetable stock, sriracha, passata, and beans. Bring the pan to a simmer. Cover, reduce heat to low and simmer about 5 minutes. Uncover, add the watercress and stir to combine. Season to taste. Ladle out, garnish with nutritional yeast and serve.

 

 

Turmeric, miso stew with tofu, tempeh, mushrooms, and potatoes

Sweetened with dates, thickened with flax, and finished with baby kale, this is a rich, spicy stew with lots of strong flavour and colour. If you’re not a turmeric lover, keep the amount low to start.

Ingredients

1/4 cup water
1/2t coarse sea salt
2T scallions, finely chopped (reserve a few inches of green for garnish)
1-3t dried, ground turmeric (to taste — I use 1T)
1T fresh garlic, minced
1t fresh ginger, grated and minced
1/2t dried, ground cumin
1/2t dried marjoram, rubbed
1/4t dried red chilis (or to taste — I use about 1/2t)
1 cup cremini mushrooms, stemmed and thinly sliced, about 1/8″
125g extra firm, high quality tofu, 1/3″ cubes
125g tempeh, 1/4″ cubes (use pasteurized)
1 1/2 cups potatoes, 1/3″ dice (I use organic russets)
1/2 cup dried, soft dates, pitted and finely chopped
1T lemon juice
1 ‘sprig’ dried kombu, about 2″
2 cups vegetable stock
2 cups unsweetened plant milk
3T red miso (or more, to taste)
1/4 cup nutritional yeast
1T sesame seed butter
2T milled flax seed
3 cups loose baby kale (leave a few leaves for garnish)
Coarse sea salt and black pepper to taste

Optional: White, yellow, or other shades of miso will work, but they’ll change the final colour. Use freshly grated turmeric (start with 1T) if you have an easy source. Leave out the garlic if you prefer. A little shredded cabbage added with the plant milk and/or a little cilantro for garnish wouldn’t hurt. Add some fresh blueberries to brighten up the flavour.

Method

Warm a large frying pan with a lid on medium heat. Add the water, sea salt and scallion. Water saute for 2 minutes. Add the turmeric, and other herbs and spices. Saute another minute.

Add the mushrooms. Saute for another 2 – 3 minutes. Add the tofu, tempeh, potatoes and dates. Saute another 2 minutes. Add the lemon and deglaze the pan (if necessary).

Add the stock, bring the pan to a light simmer, cover and reduce heat to low. Simmer for 15 minutes or until the potatoes are tender. Uncover, add the plant milk. Increase heat to medium low.

Simmer another 30 minutes or so uncovered on low heat (as low as you can set it but still simmer) stirring periodically. Remove from heat. Remove the kombu. Add the miso, nutritional yeast, sesame seed butter, flax and kale. Stir to combine.

Let stand 2 minutes to cool. Season to taste. Ladle out into bowls. Garnish with scallion green sliced on an angle and a few scallion greens and serve.

 

 

Oyster mushroom, artichoke and yellow potato soup

Oyster mushrooms, artichoke hearts and yellow potatoes with pear cider, sweet onion, soy milk and sesame, garnished with purple dulse and nori flakes, a ribbon of spicy and sweet red chili and baby rocket greens.

For the soup
1/2t of sea salt
1T of olive oil
1 cup of sweet (vidalia) onion, 1/4″ dice
2T of minced garlic
2 cups of yellow potatoes, 1″ dice
1 cup of oyster mushrooms, wiped, trimmed and thinly sliced
1 cup of artichoke hearts, quartered
1/4 cup of pear cider (or a mix of 1T of lemon juice, 3T of pear juice)
2 cups of light vegetable stock
1 ‘sprig’ of dried kombu
2 cups of unsweetened soy milk
2T of sesame seed butter (or thick tahini)
1T of arrowroot powder whisked with 2T of cold water
Sea salt and black pepper to taste.

For the ribbon
1T of red chili paste
1T of agave nectar
1t of coconut oil
1t of lemon juice
A pinch of sea salt

For the garnishes
1/4t of purple dulse flakes
1/4t of nori flakes
About 1/4 cup of very loosely packed baby rocket greens (arugula)

Prepare the ingredients.
Mix the ingredients for the ribbon in a small bowl and let stand, covered.
In a pan with a lid, saute the onions in the olive oil and sea salt on medium-high heat for about 5 minutes.
Add the garlic, potatoes and artichokes and saute for another 5-10 minutes until the ingredients started to brown a little.
Add the cider and deglaze the pan.
Add the stock and kombu.
Cover, bring to a low boil and simmer on low for about 15-20 minutes until the potatoes are not quite fork tender.
Remove the kombu.
Add the soy milk and tahini, and stir until the tahini is dissolved.
Cover and simmer on low for another 5 minutes until the potatoes are fork tender.
Whisk together the arrowroot and water.
Add the dissolved arrowroot to the soup slowly and stirring continuously until it thickens.
Let stand for 10 minutes to cool.
Bowl and garnish with the chili and sea vegetables.

Roasted kale soup with cabbage, scallions and green herbs

A little diced potato adds some traditional flavor and body to this soup but lengthens the cooking time.

For the soup

1T olive oil
1t coarse sea salt
1T minced garlic
1 scallion, minced (reserve 2-3″ of green for garnish)
1T of fresh dill, stemmed and minced
1T of fresh thyme, stemmed and minced
A dash of liquid smoke
1/4t of black pepper
1 1/2 cups of light vegetable stock
1 1/2 cups of unsweetened plant milk (I use soy)
1 spring of kombu
1 bay leaves
1T of arrowroot powder whisked with 1T of water
1t of coconut oil
1/4t of purple dulse flakes
2T of scallion for garnish

For the kale and cabbage

1 cup of packed kale, finely chopped
1/2 cup of shredded cabbage
1T of olive oil
1/4t of sea salt

Bring the olive oil to head on medium high.
Add the scallions and saute for 2 minutes.
Add the garlic, dill, thyme and smoke and saute for 1 minute.
Add the plant milk and the stock.
Reduce to low and bring to a very low simmer.
Add the bay leaf and the kombu.
Simmer for 15 minutes.
While the soup is simmering, preheat the oven to 400F.
Toss the kale and cabbage in the oil and salt.
Spread the mixture in an even layer on a small baking sheet.
Roast for about 10-12 minutes, until the kale and cabbage are wilted.
Remove the bay leaf and the kombu from the soup.
Add the kale and cabbage to the soup, and stir to combine.
Simmer for another 5 minutes.
Whisk the arrowroot with the water until dissolved.
Add the arrowroot mixture to the soup, pouring slowly and stirring continuously until thickened.
Remove from heat, let stand 5 minutes and bowl.
Garnish with sliced scallions and a pinch of purple dulse flakes.

 

 

Broccoli soup with lemon artichoke ribbon and scallions

A simple soup for fall with a little extra presentation and flavour nuance.

For the soup

1T of cooking oil
1 scallion, minced (reserved 3-4″ on green for garnish)
2 cups of broccoli stalks, florets and greens
2 cups of vegetable stock
1/4t of sea salt
2t of lemon juice
2T of nutritional yeast
Sea salt and black pepper to taste

For the ribbon

1T of lemon juice
1T of sesame seed butter
2T of boiling water
2T of olive oil
1 artichoke heart, chopped (about 1/4 cup)

Bring the oil and sea salt to heat on medium-high.
Saute the scallions and broccoli for 3-5 minutes, until the pan browns a little
Add the lemon juice and deglaze.
Add the stock and bring the pan to a light simmer.
Cover and reduce heat to low.
Cook until the broccoli is fork tender.
As the soup finishes, start the ribbon.
Whisk the lemon juice an sesame seed butter until smooth.
Add the boiling water and whisky.
Add the artichokes and the olive oil and puree until smooth.
Remove the soup from heat, add the nutritional yeast and puree.
Season to taste and bowl.
Pour the ribbon over the soup.
Garnish with scallions

Cauliflower soup with roasted potatoes, mushrooms, cabbage, and red pepper

This is a thick, luxurious soup with some additional texture, flavour and colour added by a layer of roasted vegetables. The cauliflower gives the soup good density, and its surface tension is increased by the arrowroot. The thinly sliced potatoes work like a raft distributing the weight of the roasted vegetables, themselves lightened by loosing their water weight through roasting.

For the roasted vegetables

4 small yellow potatoes, thinly sliced (about 1 1/2 cups)
1 small red pepper, cored, seed and thinly sliced (about 1/2 cups)
1 scallion, minced (reserve about 3″ of green for garnish)
2 cups of shredded cabbage
4 small cremini mushrooms, stemmed and thinly sliced (about 50g)
1T of cooking oil
2t of lemon juice
1/2t of coarse sea salt
Sea salt and black pepper to taste

For the soup

1T of cooking oil
1/4t of coarse sea salt
1T of garlic, minced
3 cups of cauliflower florets
2 cups of vegetable stock
2 cups of unsweetened soy milk
2T of nutritional yeast
1T of arrowroot powder whisked with 2T of water
Sea salt and black pepper to taste

Start with the roasted vegetables, then make the soup

Preheat the oven to 400F.
Slice the potatoes in about 1/8″ slices, lengthwise. Reserve the ends; throw them in with the soup.
Slice the red pepper in about 1/4″ slices, and the mushrooms in about 1/8″ slices.
Mince the scallions and shred the cabbage (I use coleslaw mix).
Whisk the oil, lemon juice and sea salt.
Toss the sliced vegetables in their lemon and oil dressing.
Spread the vegetables evening on an oven pan with sides.
Roast for about 30 – 40 minutes or until everything is lightly browning.
Season the vegetables to taste.
While the vegetables cooking, make the soup.
Bring the oil to heat with 1/4t of coarse sea salt.
Add the garlic and saute for 2 minutes.
Add the cauliflower and potato ends and saute for about 5 minutes until the pan is lightly browning.
Add the stock and the soy milk.
Return the pan to a low boil and simmer for about 25 minutes or until the cauliflower is tender.
Add the nutritional yeast.
Puree the soup.
Season to taste.
Whisk the arrowroot with the water.
Return the soup to low heat.
Add the arrowroot mixture slowly stirring continuously until it thickens.
Let the soup stand about 5 minutes and let the vegetables rest at least five minutes before serving.
To serve, arrange the potatoes in a thin layer on the surface of the soup (like a raft).
Carefully spoon the other roasted vegetables onto the potatoes, trying not to sink them, although if they sink a little, it’s not a crisis. You should still have enough vegetable to make a nice, nuanced presentation.
Garnish with the sliced scallions greens.

Makes two large bowls or four smaller ones.

Carrot ginger soup with Thai chili oil, lentils, kale and potatoes

A lovely fall soup soup with some additional texture, flavour and colour added by a layer of roasted kale and potatoes and sweetened Thai chili oil. This is a great use for left over lentils, and brown will look just as good.

For the soup
1T of cooking oil
1/4 of sea salt
1T of ginger, grated
2 heaping cups of carrots, chopped
2 cups of vegetable stock
1T of arrowroot powder whisked with 2T of water
Sea salt to taste

For the garnishes
1/4 cup of cooked beluga lentils*
1T of minced chives

1 cup of kale, chopped
2t of cooking oil
1/4t of sea salt
2T of nutritional yeast
Sea salt to taste

2 small white or yellow potatoes in 1/3″ dice (about 3/4 cup)
2t of cooking oil
1/4 of sea salt
1T of minced chives

1T of agave nectar
1t of red Thai chili paste
2t of olive oil

Start the garnishes, and then make the soup.
Preheat the over to 400F
Whisk the agave nectar, chili paste and olive oil, and then set aside.
Toss the potatoes in the oil, sea salt and chives.
Add to a well-oiled baking sheet and roast for about 10-15 minutes, turning frequently.
Toss the kale in the oil and sea salt.
Add to the pan with the potatoes and roast another 10-15 minutes (or until the kale and potatoes are lightly browning and the potatoes are fork tender).
Ovens vary and the size of the dice and the freshness of the potatoes will influence the cooking time; use the colour and consistency as your guide and if you have to remove the potatoes and kale separately, do so..
When done, remove from the pan, toss the kale in the nutritional yeast a and set the kale and potatoes aside.
Season to taste.
While the kale and the potatoes roast, make the soup.
Bring the oil to heat on medium high in a pan with a lid.
Add the ginger and the sea salt and saute for 1 minute.
Add the carrots and saute for 3-5 minutes.
Add the stock, cover and simmer on low until the carrots are fork tender (about 10-15 minutes).
Remove from heat and puree the soup until smooth.
Whisk the arrowroot with the water.
Return to heat and bring to a light simmer.
Whisk in the arrowroot mixture, stirring continuously until thickened.
Remove from heat and let stand 10 minutes before serving.
Season to taste.
To serve, ladle the soup.
Carefully drip the chili oil over the soup.
Sprinkle the kale on top in a thin layer, then the lentils, followed by the potatoes and finally, sprinkle with the chives.

*If you make the lentils from scratch, simmer them in 2 parts water to 1 part lentils covered on low until the water absorbs. I simmer my with kombu.

 

 

Golden and red beet soup with lemon sesame ribbon and fresh dill

A soup with a lot of fall colours and flavours. The golden beets are accented with cinnamon, cloves and ginger’ the red beets. with a little white vinegar and mushroom stock. The lemon sesame ribbon adds some richesse, but also cuts the sweetness of the soup. The lovely dill finishes the presentation.

Ingredients

For the golden beets
1T of cooking oil
1/4t of coarse sea salt
1t of ginger, minced
1t of dried ground cinnamon
1/4t of dried ground cloves
1/4t of dried ground turmeric
2 cups of chopped golden beets
1 1/2 cups of vegetable stock
2T of unsweetened soy milk
Sea salt to taste

For the red beets
1T of cooking oil
1/4t of coarse sea salt
1t of tamari
1t of white vinegar
3 cups of chopped red beets
2 cups of mushroom stock
1T of arrowroot powder dissolve in 2T of water
Black pepper and sea salt to taste

For the garnish
2T of sesame seed butter
1T of lemon juice
3-4T of cold water
Sea salt to taste
1 sprig of fresh dill per bowl

Directions

Use two pans with lids.
Bring the oil to heat on medium-high with the sea salt in each.
For the red beets, add the beets and saute for 3 minutes.
Add the tamari, vinegar and stock, cover and simmer on low until fork tender.
For the golden beets, add the spices and saute for 1 minute.
Add the beets and saute for another 3 minutes.
Add the stock, cover and simmer on low until fork tender.
Puree each soup separately.
Add the soy milk to the golden beet soup.
Stir until well-combined, remove from heat and set aside.
Return the red beet soup to a simmer.
Whisk the arrowroot with the water until dissolved.
Add the arrowroot mixture and add slowly to the soup, stirring continuously until thickened.
Remove from heat and set aside.
Whisk the sesame seed butter with the lemon juice, sea salt and 2T of water until well combined (the sesame seed butter will become white and almost fluffy).
Add water 1T at a time until you have a creamy consistency.
Season both soups to taste.
Ladle the red beet soup into a bowl, and then slowly add the the golden beet soup into the middle.
Garnish with the sesame cream and the dill and serve.