This soup
is quick to put together with staples from your pantry and
refrigerator. It can be varied easily according to what you have on
hand. See hints below for some suggestions. Since we tend to like
our foods spicy, I usually serve this with hot pepper sauce to
sprinkle over the top. And of course a hearty loaf of bread to dunk
in the broth.
Preparation
Time: 15 minutes
Cooking Time: 20 minutes
Servings: 6
1 onion,
chopped
1 stalk celery, chopped
1 carrot, chopped
5 cups vegetable broth
1 teaspoon minced garlic
1 tablespoon soy sauce
Dash red pepper flakes
6 cups chopped greens
3 15 ounce cans beans, drained and rinsed
1 tablespoon red wine vinegar
Freshly ground pepper to taste
Hot pepper sauce, such as Sriracha
Place the
onion, celery and carrot in a large soup pot with ¼ cup of the
vegetable broth. Cook, stirring occasionally for about 5 minutes,
until vegetables soften slightly. Stir in the garlic and soy sauce.
Add 4 cups of the vegetable broth, red pepper flakes, the greens and
3 cups of the cooked beans. Bring to a boil, reduce heat and simmer
until greens are tender, about 10 minutes. Place the remaining beans
and broth in a blender jar and process until smooth. Add to the soup
pot. Add the vinegar and pepper to taste. Heat through and serve
with the hot pepper sauce, if desired.
Hints: We
like this best with hearty greens, such as kale or Swiss chard. Make
this with a variety of beans for a more colorful soup. Try with 2
cans of white beans (blend one of them) and 1 can of red or black
beans. Or try this with garbanzo beans. Different beans will give
this soup different flavors and textures. One can of chopped
tomatoes may also be added to this soup, or try adding 1-2
tablespoons tomato paste to the processed bean mixture.
Mika's Rice & Beans
A few
months ago when we were in Portland, our daughter-in-law, Mika,
prepared this delicious rice dish for us after she picked us up at
the airport. This goes together quite quickly and makes a fast meal
for 2 people.
Preparation
Time: 10 minutes (need cooked rice)
Cooking Time: 10 minutes
Servings: 2
2
tablespoons vegetable broth
1 small onion, chopped
1 clove garlic, minced
2 tablespoons balsamic vinegar
1 tablespoon soy sauce
1 tablespoon lemon juice
½ teaspoon hot chili sauce (optional)
Pinch ground cumin
1 15 ounce can garbanzo beans, drained and rinsed
2 cups chopped kale or Swiss chard
2 cups cooked brown rice
1 cup halved cherry tomatoes
Place the
vegetable broth in a large non-stick sauté pan and add the onion and
garlic. Cook, stirring frequently, for 3 minutes. Add the balsamic,
soy sauce, lemon juice, hot sauce and cumin. Mix well, then stir in
the garbanzos and greens. Cook, stirring occasionally, for about 5
minutes until greens are fairly tender. Add the rice and cook until
heated through. Remove from heat and stir in the tomatoes. Serve at
once.
Gingered Baby Bok Choy
Steamed
baby bok choy is one of my favorite side dishes. This sauce makes it
even more special.
Preparation
Time: 5 minutes
Cooking Time: 5 minutes
Servings: 4
¼ cup soy
sauce
1 tablespoon water
1 tablespoon grated fresh ginger
2 teaspoons sugar
1 teaspoon cornstarch
1 pound baby bok choy, quartered
Combine the
first 5 ingredients in a small bowl and whisk until smooth.
Place the
bok choy in a large non-stick sauté pan with just a splash of water.
Cook, turning frequently, until it begins to soften, about 2
minutes. Add the soy sauce mixture and cook, stirring frequently,
until mixture has thickened slightly and bok choy is tender.
Perfect No-Oil Balsamic Dressing
By Chad Sarno
Chad
demonstrated this fantastic dressing at the last McDougall Advanced
Study weekend in September of 2009. Keep this in your refrigerator
to dress your daily bowl of greens.
Preparation
Time: 5 minutes
Servings: makes about 1 ½ cups
1 cup
balsamic vinegar
1/3 cup shoyu or tamari
3 tablespoons maple syrup
3 tablespoon nutritional yeast
2 tablespoons Dijon mustard
1 tablespoon onion powder
1 clove garlic, minced
½ teaspoon vegan Worcestershire sauce
Minced fresh herbs of choice (see hints below)
Combine all
ingredients in a blender jar and process until thoroughly mixed.
Hints: Try
a variety of fresh herbs, such as rosemary, oregano, chives, or use
just one of your favorites. This will keep in the refrigerator for
at least a week. Having delicious, oil-free dressings readily
available in your refrigerator makes it easy to enjoy a fresh green
salad at every meal. To see more of Chad's raw recipes go to