Country Vegetable and Lentil Soup

Ingredients

1 oz butter
1 large onion, chopped
4 large celery sticks and leaves, roughly chopped
2 large carrots, chopped
1 parsnip, chopped
3 oz split yellow lentils
3-3/4 cups vegetable or chicken stock
1 bay leaf
2 tablespoons chopped parsley
salt and freshly ground black pepper

Method

  1. Melt the butter in a large saucepan. Add the onion, celery, carrot and parsnip and cook over a low heat for about 10 minutes without browning.
  2. Add the split yellow lentils, stock and bay leaf, bring to the boil, cover and simmer for 1 to 1-1/2 hours until the vegetables and lentils are soft.
  3. Remove the bay leaf and blend half the soup in a liquidiser or food processor until smooth and return it to the pan with the remaining soup. This will give a soup with some texture to it. If a smooth soup is preferred, blend all of it.
  4. Stir in the parsley, season to taste and reheat. Serve hot.

Makes 6 servings.

Source: Soup and Starter

Advertisements

Vegan Tacos with Lentil, Mango and Avocado

Ingredients

1 cup black (beluga) lentils
8 corn tortillas, warmed
2 cups baby spinach
1/4 cup roasted pumpkin seeds

Guacamole

l avocado
juice of 1/2 lime
1 cup diced mango
1 plum (Roma) tomato, seeded and diced
1/4 cup finely diced red onion
1/4 cup chopped cilantro
2 tsp minced chipotle chili pepper in adobo sauce
1/4 tsp salt

Method

  1. In medium-sized saucepan, place lentils and 3 cups. Bring to a boil. Reduce heat and simmer, covered, until tender, about 20 minutes.
  2. To make guacamole, in bowl, place flesh of 1/2 avocado and lime juice and mash together. Finely chop remaining avocado. Add chopped avocado, mango, tomato, red onion, cilantro, chipotle chili pepper, and salt to bowl with mashed avocado and stir everything together.
  3. To serve, place spinach on tortillas and top with lentils, guacamole, and pumpkin seeds.

Makes 4 servings.

Source: Alive magazine

Thick Soup of Beans, Bacon and Vegetables

Ingredients

8 oz dried haricot beans
4 oz dried red kidney beans
3 tablespoons olive oil
1 small onion, chopped
1 small carrot, peeled and chopped
2 oz rindless unsmoked bacon, finely chopped
2 cloves garlic, finely chopped
5 cups beef stock
salt and freshly ground black pepper
2 large beefsteak tomatoes
4 oz cheese, grated

Method

  1. Soak the beans in cold water overnight.
  2. Bring the beans and water to a boil and boil hard for 3 minutes, reduce heat and simmer for a further 10 minutes. Drain and set aside.
  3. Heat the oil in a large pan and cook the onion, carrot and bacon until the onion is just soft but not brown.
  4. Add the garlic, beans and stock. Bring to a boil, cover and simmer for about 1 hour until the beans are soft.
  5. Blend half the soup in a food processor until smooth and return to the pan with the remaining soup.
  6. Cut a cross in the base of each tomato and dip into boiling water for 30 seconds. Peel off the skin, cut into quarters, remove the seeds and chop the flesh.
  7. Add the tomatoes to the soup with seasoning to taste. Simmer for about 15 minutes.
  8. Serve the soup sprinkled with cheese accompanied by garlic bread.

Makes 6 servings.

Source: Soups and Starters

Steamed Fish Combining the Taste of North Africa and the Flavour of India

Ingredients

1/4 cup orange juice
1 small onion, chopped
1-1/2 cups frozen peas
1/4 teaspoon salt
1 teaspoon ground cumin
1 teaspoon curry powder
2-1/4 cups water
1-1/2 cups couscous
8 oz canned chickpeas (garbanzo beans), drained and rinsed
2 tablespoons lemon juice
6 red snapper fillets, 5 oz each
1/2 teaspoon paprika

Method

  1. In a large nonstick frying pan over medium-high heat, heat the orange juice. Add the onion and saute until wilted, 3-5 minutes.
  2. Stir in the peas, salt, cumin, and curry powder and saute for 1 minute.
  3. Add the water and bring to a boil. Stir in the couscous, chickpeas, and lemon juice. Reduce heat to low.
  4. Arrange a single layer of the fish fillets on top of the couscous and dust with the paprika. Cover and simmer until the fish is opaque throughout and the couscous has absorbed all the liquid, about 10 minutes.
  5. To serve, divide among individual plates.

Makes 6 servings.

Source: The Mayo Clinic

Spicy Vegan Burger with Caramelized Onion

Ingredients

1-1/3 cups drained and rinsed canned black beans, mashed
2 cloves garlic
3/4 cup sliced mushrooms
2 tablespoons olive oil or vegetable oil
3/4 teaspoon salt, plus more to taste
3-1/2 tablespoons walnuts, ground
2 cups panko or regular bread crumbs
1/4 cup cooked brown rice
2 tablespoons nutritional yeast
1 tablespoon mustard
1 tablespoon balsamic vinegar
1 teaspoon ancho chile powder
1 teaspoon mild chili powder
1/4 teaspoon freshly ground black pepper
4 buns, toasted

Toppings

1/2 cup barbecue sauce
4 slices vegan cheese
Caramelized onions

Method

  1. Preheat oven to 425 degrees. Line a rimmed baking sheet with parchment paper.
  2. Spread black beans, garlic, and mushrooms on prepared sheet. Drizzle with oil and sprinkle with salt. Roast for 20 minutes, turning over halfway through. Remove from oven, mash garlic with a fork and chop mushrooms.
  3. Transfer to a large bowl, add remaining patty ingredients, and mix well.
  4. In a food processor, pulse black bean mixture in batches until texture is rough, crumbly, and sticky. Taste and adjust seasonings with more salt and pepper if needed. Refrigerate for 15 to 30 minutes, or up to 24 hours covered.
  5. Divide mixture into 4 equal portions and shape each into a patty. Season to taste with salt and pepper.
  6. Place patties onto grill and grill for about 2 minutes per side until browned. Alternatively, cook patties in a skillet or grill pan over medium-high heat.
  7. Remove patties from grill and assemble on buns with the toppings. Serve immediately.

Makes 4 servings.

Source: Veg News