The Happy Herbivore Cookbook (15 page)

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Authors: Lindsay S. Nixon

BOOK: The Happy Herbivore Cookbook
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NUTRITIONAL INFORMATION
Calories 152; Calories from Fat 7; Total Fat 0.7g; Cholesterol 0mg; Total Carbohydrate 35.8g; Dietary Fiber 8.6g; Sugars 8.7g; Protein 3.8g
Aztec Corn Soup
Serves 2
|
Pictured opposite
| This soup is a nutritional superhero, bursting with protein and important nutrients like fiber, magnesium, and vitamin C.
1
⁄
4
c uncooked quinoa or amaranth
2 c frozen corn, thawed
14-oz can green chilies
1 c non-dairy milk
1
⁄
2
c canned black beans,
rinsed and drained
white pepper, to taste
1 to 2 tsp pure maple syrup
hot sauce, to taste
1. Cook the quinoa or amaranth in 1 cup of water for 15 to 20 minutes or until cooked and most of the water has been absorbed.
2. Transfer to a blender and combine with 1
1
⁄
2
cups of the corn (reserving
1
⁄
2
cup of corn), green chilies, and non-dairy milk.
3. Blend until smooth or to desired consistency.
4. Return to saucepan and stir in reserved corn and black beans.
5. Heat thoroughly, adding white pepper and maple syrup.
6. Garnish with drops of hot sauce and serve.
NUTRITIONAL INFORMATION
Calories 319; Calories from Fat 42; Total Fat 4.6g; Cholesterol 0mg; Total Carbohydrate 60.1g; Dietary Fiber 11.0g; Sugars 9.9g; Protein 14.5g
Creamy Carrot Soup
Serves 2
|
Pictured opposite
| Oats are the magical ingredient in this soup. They give the soup a texture it wouldn't other wise have and also impart a lot of creamy flavor without using actual cream. This soup also whips up in an instant!
1 lb carrots, peeled and sliced
1 small onion, diced
1
⁄
4
c instant oats
1
⁄
2
c non-dairy milk
1
⁄
2
tsp ground ginger
1
⁄
4
tsp allspice
salt, to taste
pepper, to taste
1. In a medium saucepan, combine 2 cups of water, carrots, onion, and oats over high heat.
2. Bring to a boil, then reduce heat to medium.
3. Continue to cook, stirring frequently until oats are cooked and carrots are fork-tender, about 5 minutes.
4. Transfer to a blender, in batches if necessary, and combine with non-dairy milk. Blend until smooth and creamy, adding an extra splash of non-dairy milk if needed.
5. Transfer back to saucepan and stir in ginger and allspice.
6. Gently reheat and add salt and pepper.
7. Optional: Garnish with chopped scallions and fresh pepper.
NUTRITIONAL INFORMATION
Calories 147; Calories from Fat 14; Total Fat 1.6g; Cholesterol 0mg; Total Carbohydrate 31.0g; Dietary Fiber 7.8g; Sugars 13.8g; Protein 4.8g
African Kale and Yam Soup
Serves 2
|
Pictured opposite and on pg. 56
| This soup has a wonderful ethnic feel to it. The broth is especially flavorful, so be sure to have toast or Biscuits (pg. 38) on hand so you can soak up every last drop. Sweet potatoes maybe substituted for yams.
1 small red onion, thinly
sliced
2 c vegetable broth
2 c peeled and diced yams
5 c kale, torn into bite-sized
pieces
2 tsp chili powder
1 tsp ground cumin
1 tsp granulated garlic
powder
1
⁄
4
tsp red pepper flakes, or
to taste
1 tsp mild curry powder
1 tbsp yellow miso paste
1
⁄
4
tsp cinnamon
1. Line a medium pot with
1
⁄
4
cup of water and cook onion over high heat until translucent, about 3 minutes.
2. Add broth, yams, and
3
⁄
4
cups of water and bring to a boil.
3. Once boiling, reduce heat to medium and cook until yams are almost fork-tender, about 3 minutes.
4. Immediately add kale and remaining ingredients. Continue to cook, stirring frequently until kale is dark green and soft, about 3 minutes more.
5. Set aside for 5 to 10 minutes, allowing flavors to merge, then serve.
NUTRITIONAL INFORMATION
Calories 311; Calories from Fat 25; Total Fat 2.8g; Cholesterol 0mg; Total Carbohydrate 67.9g; Dietary Fiber 11.3g; Sugars 4.0g; Protein 9.7g

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