Read 150 Vegan Favorites Online
Authors: Jay Solomon
150 Vegan Favorites (3 page)
Remove from the heat and let stand for about 5 minutes. To thicken, mash the squash against the side of the pan with the back of a spoon.
Ladle the soup into bowls and serve at once.
This Caribbean melting pot is a molten cauldron of hearty squash, potatoes, turnips, red beans, and fiery hot peppers.
Yield: 8 servings
1 tablespoon canola oil
1 medium yellow onion, diced
1 large green or red bell pepper, seeded and diced
1 stalk celery, diced
2 cloves garlic, minced
½ Scotch bonnet or 2 large jalapeño chili peppers, seeded and minced
8 cups water
2 cups peeled, diced butternut squash or West Indian pumpkin
1 large white potato, peeled and diced
1 medium turnip, peeled and diced
1 tablespoon dried parsley
1 teaspoon dried thyme
1 teaspoon salt
¼ teaspoon ground turmeric
1 can (15 ounces) red kidney beans, drained
In a large saucepan, heat the oil over medium heat. Add the onion, bell pepper, celery, garlic, and chili pepper and cook, stirring, for 5 to 7 minutes. Add the water, squash, potato, turnip, parsley, thyme, salt, and turmeric and bring to a simmer over high heat. Reduce the heat to medium-low and cook for
about 45 minutes, stirring occasionally. Stir in the beans and cook for about 5 minutes. To thicken, mash the squash and potatoes against the side of the pan with the back of a large spoon. Remove the soup from the heat and let stand for about 10 minutes.
Ladle the soup into bowls and serve.
Fresh Scotch bonnet peppers are available in well-stocked supermarkets and Caribbean grocery stores.
Although the Caribbean is famous for mangoes, papayas, and other tropical fruits, it is also the home of the West Indian pumpkin, a huge, hubbard-like squash with a bright orange flesh. This poignant pumpkin soup is scented with curry and ginger root.
Yield: 6 servings
1 tablespoon canola oil
1 medium yellow onion, diced
1 cup sliced celery
4 cloves garlic, minced
2 teaspoons minced fresh ginger root
1 jalapeño or other hot chili pepper, seeded and minced
2 large tomatoes, diced
2 to 3 teaspoons curry powder
1 ½ teaspoons ground cumin
1 teaspoon salt
½ teaspoon black pepper
¼ teaspoon ground cloves
4 cups peeled, diced West Indian pumpkin or other winter squash
5 cups water
In a large saucepan, heat the oil over medium heat. Add the onion, celery, garlic, ginger, and jalapeño and cook, stirring, for 5 minutes. Add the tomatoes and cook, stirring, for 2 to 3
minutes. Stir in the curry powder, cumin, salt, pepper, and cloves and cook, stirring, for 1 minute over low heat. Add the pumpkin and water and bring to a simmer over high heat. Reduce the heat to medium-low and cook until the pumpkin is tender, about 35 minutes, stirring occasionally.
Transfer the soup to a food processor fitted with a steel blade (or to a blender) and process until smooth, about 5 seconds.
Ladle the soup into bowls and serve at once.
This brothy soup can be made with a variety of healthful Asian leafy greens, such as bok choy, napa, and Chinese cabbage, spinach, or whatever is in season.
Yield: 6 servings
1 tablespoon canola oil
1 medium yellow onion, chopped
2 medium carrots, peeled and slivered at an angle
2 cloves garlic, minced
2 teaspoons minced fresh ginger root
6 cups water or vegetable stock
¼ cup soy sauce
2 teaspoons rice vinegar
1 to 2 teaspoons sesame oil
½ teaspoon black pepper
½ pound extra-firm tofu, cut into ½-inch cubes
2 cups chopped bok choy or spinach
2 cups chopped Chinese cabbage or napa cabbage
1 cup snow pea pods, trimmed and halved
In a large saucepan, heat the oil over medium heat. Add the onion, carrots, garlic, and ginger and cook, stirring, for 5 minutes. Add the water, soy sauce, rice vinegar, sesame oil, and
pepper and bring to a simmer over high heat. Reduce the heat to medium-low and cook for about 15 minutes, stirring occasionally. Stir in the tofu, bok choy, cabbage, and snow peas and cook for 10 to 15 minutes, stirring occasionally. Remove from the heat and let stand for 5 to 10 minutes before serving.
Ladle the soup into bowls and serve hot.
To give the soup a woodsy flavor, add 6 to 8 fresh shiitake or oyster mushrooms to the pan while sautéing the onion and carrots.
Everyone seems to have a memory (or recipe) of their favorite mushroom and barley soup. This version is enhanced with dark leafy greens, wine, and a hint of mustard.
Yield: 6 servings
1 tablespoon canola oil
12 ounces button mushrooms, sliced
1 medium yellow onion, diced
2 cloves garlic, minced
6 cups water
2 large carrots, peeled and diced
½ cup pearled barley
¼ cup dry white wine
2 teaspoons Dijon-style mustard
1 ½ tablespoons dried parsley
1 teaspoon dried thyme
1 teaspoon salt
½ teaspoon black pepper
4 cups coarsely chopped kale, spinach, or green chard
In a large saucepan, heat the oil over medium heat. Add the mushrooms, onion, and garlic and cook, stirring, for 8 to 10 minutes. Add the water, carrots, barley, wine, mustard, parsley, thyme, salt, and pepper and bring to a simmer over high heat. Reduce the heat to low and cook for 50 minutes to 1 hour, stirring occasionally. Stir in the greens and cook for 10 minutes. Remove from the heat and let stand for 5 to 10 minutes before serving.
Ladle the soup into bowls and serve with dark bread.
Lately, there has been an avalanche of fancy wild mushrooms at the greengrocery. This is a boon for epicures, as exotic mushrooms add woodsy flavors and sturdy textures to a variety of meals—including this nourishing vegetable and barley soup.
Yield: 6 servings
1 tablespoon canola oil
12 ounces white mushrooms, sliced
4 ounces fresh shiitake or oyster mushrooms, sliced
4 ounces Italian brown mushrooms (cremini), sliced
1 medium yellow onion, diced
2 stalks celery, chopped
2 tablespoons chopped shallots
6 cups water
½ cup pearl barley
¼ cup dry white wine
2 teaspoons Dijon-style mustard
2 tablespoons dried parsley
1 teaspoon dried thyme
½ teaspoon salt
½ teaspoon black pepper
⅓ pound green beans, trimmed and cut into 1-inch pieces
In a large saucepan, heat the oil over medium heat. Add the mushrooms, onion, celery, and shallots and cook, stirring, for 8 to 10 minutes. Add the water, barley, wine, mustard, parsley, thyme, salt, and pepper and cook for about 50 minutes over medium-low heat, stirring occasionally. Stir in the green beans and cook for 10 minutes. Remove from the heat and let stand for several minutes before serving.
Ladle the soup into bowls and serve with warm dark bread.
This soup’s delicate coconut flavor is juxtaposed with a strong hint of Thai curry, lime, and lemongrass. Firm-textured portobello mushrooms replace the traditional chicken.
Yield: 3 to 4 servings
1 tablespoon canola or peanut oil
1 small yellow onion, finely chopped
1 small red bell pepper, seeded and chopped
6 ounces portobello mushroom caps or button mushrooms, sliced
1 large clove garlic, minced
2 teaspoons minced fresh lemongrass
1 to 1 ½ teaspoons Thai panang or green curry paste
1 can (14 ounces) coconut milk
1 cup water
2 tablespoons soy sauce
½ Juice of ½ lime
1 ½ teaspoons cornstarch
1 ½ teaspoons warm water
½ ounce cellophane or bean thread noodles
2 tablespoons chopped cilantro
2 scallions, chopped
In a large saucepan, heat the oil over medium heat. Add the onion, bell pepper, mushrooms, garlic, and lemongrass and cook, stirring, for 6 to 7 minutes. Stir in the curry paste and cook, stirring, for 1 minute over low heat. Stir in the coconut milk, water, soy sauce, and lime juice and cook for 10 minutes over medium-low heat, stirring occasionally.
In a small mixing bowl, combine the cornstarch and warm water. Whisk the cornstarch mixture into the soup and simmer for 1 minute, stirring frequently. Stir in the noodles and cilantro, return to a simmer over medium heat. Turn off the heat, and let stand on the burner until the noodles are soft and translucent, about 7 to 10 minutes.
Ladle the soup into bowls and garnish with the scallions.
Thai panang curry paste, coconut milk, lemongrass, and cellophane noodles can be found at Asian grocery stores and well-stocked supermarkets.
Called sopa de tortilla in Spanish, this classic soup is a spicy broth of vegetables, chili peppers, corn, and strips of flour tortillas. It’s an excellent way to use up day-old tortillas.
Yield: 6 servings
1 tablespoon canola oil
1 medium yellow onion, diced
1 small zucchini, diced
1 red bell pepper, seeded and diced
2 cloves garlic, minced
1 or 2 jalapeño or serrano chili peppers, seeded and minced
6 cups water or vegetable stock
1 can (14 ounces) stewed tomatoes
2 teaspoons dried oregano
1 ½ teaspoons ground cumin
1 teaspoon salt
1 can (11 ounces) corn, drained
4 (6-inch) flour tortillas, halved and cut into ½-inch-wide strips
2 to 3 tablespoons chopped fresh cilantro
In a large saucepan, heat the oil over medium heat. Add the onion, zucchini, bell pepper, garlic, and chili pepper and cook, stirring, for 5 to 7 minutes. Add the water, stewed tomatoes, oregano, cumin, and salt and bring to a simmer over medium-high heat. Reduce the heat to low and cook for 15 minutes, stirring occasionally. Stir in the corn and tortilla strips and cook for 10 to 15 minutes. Stir in the cilantro. Remove from the heat and let stand for 5 minutes before serving.
Ladle the soup into bowls and serve at once.
This Southwestern-style chili has taken our taste buds down a path less traveled, and that has made all the difference.
Yield: 4 servings
1 ½ tablespoons canola oil
1 large onion, diced
1 red or green bell pepper, seeded and diced
2 cups diced eggplant
2 cloves garlic, minced
2 cups corn kernels, fresh or frozen
1 can (15 ounces) white kidney beans, drained
1 can (14 ounces) stewed tomatoes
2 tablespoons dried parsley
1 tablespoon dried oregano
½ teaspoon salt
½ teaspoon black pepper
In a large saucepan, heat the oil over medium heat. Add the onion, bell pepper, eggplant, and garlic and cook, stirring, until the vegetables are tender, about 10 minutes. Stir in the corn, beans, tomatoes, parsley, oregano, salt, and pepper and cook over low heat for about 20 minutes, stirring frequently. Remove from the heat and let stand for about 5 minutes before serving.
Ladle the soup into bowls and serve with warm bread.
This savory soup, scented with coriander and garam masala, was inspired by the Indian pea soup called hara shorva.
Yield: 6 servings
1 tablespoon canola oil
1 medium yellow onion, diced
2 cloves garlic, minced
1 serrano or fresh cayenne chili pepper, seeded and minced
2 teaspoons curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon garam masala
½ teaspoon salt
6 cups water
4 cups peeled, diced white potatoes
1 large carrot, peeled and diced
2 cups frozen green peas
In a large saucepan, heat the oil over medium heat. Add the onion, garlic, and chili pepper and cook, stirring, for 4 minutes. Stir in the curry powder, cumin, coriander, garam masala, and salt and cook, stirring, for 1 minute over low heat. Add the water, potatoes, and carrot and cook over medium-low heat
until the potatoes are tender, 20 to 25 minutes, stirring occasionally. Stir in the green peas and cook for 5 to 7 minutes over low heat. Remove from the heat and let stand for 10 minutes.
To thicken, mash some of the potatoes against the side of the pan with the back of a large spoon. You can also puree the soup in a blender and serve as a bisque.
Ladle the soup into bowls and serve.
Garam masala is a spice mixture sold in well-stocked supermarkets and natural food stores.
Wild rice adds a gentle texture and grassy flavor to this cauldron of split peas and winter vegetables.
Yield: 6 servings
1 tablespoon canola oil
1 large red onion, diced
2 stalks celery, chopped
12 ounces button mushrooms, sliced
2 or 3 large cloves garlic, minced
10 cups water
1 cup green split peas, rinsed
2 large carrots, diced
2 cups peeled, diced white potatoes
½ cup wild rice
2 tablespoons dried parsley
2 teaspoons dried oregano
1 teaspoon black pepper
1 teaspoon salt