Sensational Soups

Sensational Soups

Split Pea Soup
1 clove garlic, minced 1 onion, chopped
1 T olive oil 1 t cumin
2-4 T Bragg Liquid Aminos 6 c water
1 c split peas 1 c grated carrots
1 potato, chopped Sauté garlic, and onion in olive oil. Add cumin and 2 tablespoons of Bragg's and blend well. Add water and split peas, bring to a boil and simmer 2 minutes. Remove from heat, cover, and let sit for 1 hour.

Add remaining ingredients and simmer, covered, over low heat for about 2 hours. Adjust seasonings to taste.


E-Z Vegetable Soup

2 T olive oil
2 cloves garlic, minced
1 onion, chopped
3 carrots, chopped
1/2 c chopped celery
1/2 t Italian seasoning
2 T Bragg Liquid Aminos
1c fresh corn (off the cob)
1 c cabbage, chopped
1 can organic tomato sauce
1 can organic, chopped tomatoes
6-8 c water
1 c whole wheat pasta spirals
Anything else that's leftover in the fridge

In large soup pot, sauté garlic, onion, carrots, and celery with olive oil and seasonings. Add corn, cabbage, tomato sauce, tomatoes and water. Simmer for 1 hour. Add pasta, leftovers, and simmer until tender, about 15 minutes.


Quick Minestrone Soup

1/2 c onion, chopped
1/2 c celery, chopped
1/c c carrots, chopped
1 clove garlic, minced
1/4 t thyme
3/4 t basil
1/4 t oregano
1 c cabbage, chopped
11/2 c garbanzo beans (canned, organic)
2 c red kidney beans (canned, organic)
1 can organic Italian tomatoes, chopped
6-8 c of Homemade Vegetable Broth

Sauté in 1/4 c of the broth: onion, celery, carrots, and garlic until onion is tender. Add remaining ingredients and simmer for about 20 minutes. Start with 6 cups of broth, and add more if needed.


Butternut Squash Soup

1 c carrots, peeled and sliced
1 c chopped onion
1 clove garlic, minced
2 T olive oil
1 T minced ginger
2 t curry powder
1/4 t cinnamon
1/8 t nutmeg
2 medium butternut squash, peeled, seeded and cut into chunks
3 c organic apple juice

In large saucepan, over medium-high heat, cook carrots, onion and garlic in oil until tender, about 5 minutes. Add ginger, curry, cinnamon and nutmeg; cook for 1 minute. Add squash and apple juice. Heat to a boil. Cover; reduce heat. Simmer for 15 minutes or until squash is
tender. In blender or food processor, puree soup, in batches, until smooth. Return to saucepan; heat through. Serve hot or chilled.

Makes 8 (1 cup) servings.


Fresh Tomato Soup

1 large tomato
1 medium cucumber
1/2 red bell pepper
1 t Italian seasoning
1 t dill
1 t Bragg Liquid Aminos
1 t minced chives
1 t minced parsley

Place tomato in blender or Vita-Mix and blend at low speed until creamy. Add remaining ingredients and mix well. Serve at room temperature or cover and chill. Makes 1 to 2 servings.

Slow and Savory Veggie Soup

3 diced carrots
3 diced potatoes
2 stalks celery, chopped
1 diced onion
2 c chopped cabbage
2 c green beans
4 c diced tomatoes
1/2 c barley
2 T dried parsley
1 t dried basil
2 T Bragg Liquid Aminos

Place all ingredients in crock-pot. Add enough water or Homemade Vegetable Broth to cover vegetables. Turn temperature to low and cook until tender, 6-8 hours.


Homemade Vegetable Broth

8 to 10 cups distilled water
2 onions
2 to 3 garlic cloves
3 carrots
3 to 4 celery stalks
2 potatoes with skin
1/2 c parsley
1 t thyme
1 t basil
1 T Bragg Liquid Aminos

Cut all vegetables into 1 inch pieces. Place in large soup pot and add seasonings. Sauté in small amount of water until slightly tender. Cover with distilled water and bring to a boil. Reduce heat and simmer for one hour. Cool and strain broth, discarding vegetables. Broth may be frozen or kept in the refrigerator for one week.

Raw Carrot Soup

2 cups hot Homemade Vegetable Broth
1/2 c chopped almonds
1 c fresh parsley
2 to 3 T Bragg Liquid Aminos
1 c shredded carrot
1/4 c finely chopped green onions
In Vita-Mix or blender, place first four ingredients. Mix well, then blend in carrots to desired consistency. Pour into bowls and garnish with green onions.


Barley Garden Soup
3/4 c barley
1/2 c carrots, grated
1 c yellow squash, grated
1/2 c celery, chopped
1/2 c scallions, chopped
1/2 c parsley, minced
2 c carrot juice
1 c distilled water

Soak barley overnight in distilled water. The next day, rinse in hot water and drain well. Combine all ingredients and heat slightly. Serve immediately.

Quick Potato Soup
2 to 3 potatoes, peeled and diced
1 onion, diced
Homemade Vegetable Broth
Soy or rice milk
Bragg Liquid Aminos
Parsley, minced

Place potatoes and onion in a saucepan with just enough broth to cover them. Cook until tender. Add desired amount of soy milk to make a creamy consistency. Season with Bragg's. Pour into serving bowls and garnish with minced parsley.

Lentil Soup

1 1/2 T olive oil
1 large onion, chopped
1 carrot, peeled and diced
1 red pepper, diced
1 t cumin
1 c lentils
4 c Homemade Vegetable Broth
1 1/2 c diced tomatoes
1 c fresh corn (cut off the cob)
1 T Bragg Liquid Aminos

Sauté the onion, carrot, and red pepper in the olive oil until the onion is tender. Stir in the cumin, blending for one minute. Add remaining ingredients, cover and bring to a boil. Lower heat to simmer and cook for about 30 minutes.


Oriental Stir-Fried Zucchini

2 t olive oil
2 T water
1 lb. zucchini, cut into 2 in. strips
1 onion, sliced
2 T soy sauce or Bragg Liquid Aminos

Spray skillet with non-stick cooking spray. Add oil, water, zucchini, and onion. Cook over high for 5 minutes, stirring until water evaporates. Sprinkle with Bragg's and serve.

Rice with Mushrooms and Pistachios

2 T olive oil
1/2 c finely chopped onions
1 1/3 c diced, fresh mushrooms
1/3 c shelled pistachio nuts
1 c basmati rice
1 1/2 c water or vegetable broth

Heat the oil in a saucepan and add the onions. Cook briefly, stirring, until wilted. Add the mushrooms and cook, stirring, about 2 minutes. Add nuts, rice and broth. Stir together. Cover and simmer for 15
minutes. Makes 4 to 6 servings.



Shake N Bake Steak Fries

4 large baking potatoes
1 T olive oil
1 T sesame seeds
1/2 t cumin
1/4 t garlic powder

Preheat over to 425 degrees. Spray large baking dish with non-stick spray. Peel potatoes and cut lengthwise into 3/4 inch thick wedges. Place all ingredients into large baggy and seal. Shake together until potatoes are even coated. Place on baking dish and cook for 40 to 45
minutes or until potatoes are tender and golden brown.


Chickpea Veggie Dip

1/4 c tahini or sesame seed paste
1/4 c fresh squeezed lemon juice
1/3 to 1/2 c warm water
1 clove garlic, chopped
1 (16 oz) can organic chickpeas, drained
1 T Bragg Liquid Aminos

Place all ingredients together in food processor. Blend until dip is creamy, adding water as needed. Serve with freshly sliced vegetables. It is also good with apples.


Veggie Combo
2 c potatoes, cut into large chunks
1 c mushrooms, sliced
1 c tomatoes, sliced
1 c zucchini, sliced
1 c cauliflower, sliced
1 c broccoli flowerets

Steam potatoes until tender. Combine in a large bowl with other vegetables. In a separate bowl make a dressing with the following ingredients:

1/2 c lemon juice
1/4 c minced onion
2 garlic cloves, minced
1 t dried oregano
1 t Bragg Liquid Aminos
1/2 c olive oil

Whisk together all ingredients and pour over vegetables, stirring gently. Chill for 1 hour before serving for flavors to blend.

Veggie Wrap

Whole wheat tortilla
1 to 2 T Chickpea Veggie Dip
1 carrot, grated
1/2 tomato, sliced thin
Salad greens
Spread Chickpea Veggie Dip on tortilla, line with salad greens. Top
with veggies. Roll up and enjoy.
26
Garlic Mashed Potatoes
6 medium red potatoes, quartered
4 cloves or garlic, peeled
2 T chives
Soy or rice milk
Non-dairy butter substitute
Bragg Liquid Aminos

Boil the potatoes and garlic together until the potatoes are very tender. Drain water and mash potatoes and garlic together. Add soy milk and butter substitute to taste and stir until creamy. Add Bragg's to taste.

Sweet Potato Surprise

4 large sweet potatoes, baked
2 large slices of pineapple, diced
2 T strawberry all-fruit jelly
2 T apple juice
Large handful of raisins
Non dairy butter substitute

Mash sweet potatoes and add pineapple. Stir in jelly, apple juice and raisins. Bake in preheated oven at 350 degrees for 15 to 20 minutes.Top with butter substitute.

Mostly Main Dishes

California Casserole

1 c rice
2 c lima beans, cooked
1 c sliced carrots
1/2 c fresh mushrooms
1 t curry powder
2 vegetable bouillon cubes
1 c green peas
1/2 c fresh cauliflower, sliced
1c chopped broccoli
1 California avocado

Combine rice, limas, carrots, mushrooms, curry powder and bouillon cubes in 2-quart saucepan with 3 cups water; bring to simmer; gently cook for 35 minutes. Add peas, cauliflower, and broccoli; cook 10 minutes longer. Spoon into serving dish. Peel and slice avocado; arrange in spoke-fashion over vegetables. Makes 6 servings.


No Sweat Chili

1 T olive oil
1 1/2 c onion, chopped
1 1/2 c bell peppers, chopped
2 cloves garlic, minced
4 c cooked pinto beans
3 c diced tomatoes
6 oz tomato paste
1 1/2 c water
1 c fresh mushrooms, sliced
1 T chili powder
1 1/2 t cumin
1 t oregano

Sauté onion, green pepper, and garlic in olive oil. Transfer to crockpot and add remaining ingredients. Cook over low for 1-2 hours.


Whole Wheat Pizza

Crust:
1 pkg. active dry yeast
2 c whole wheat flour
1 1/4 c very warm water
1 t honey
2 T oil
1 to 1 1/2 c additional whole wheat flour

In large mixing bowl combine yeast and 2 cups flour. In separate bowl, combine water and honey. With mixer at low speed, gradually beat liquids into the flour mixture. Increase speed to medium and beat 2 minutes, scraping bowl. Add enough additional flour to make a stiff dough. Turn dough onto lightly floured surface and knead until
smooth and elastic, about 10 minutes. Place in oiled bowl, turn once and cover. Let rise until doubled, about one hour. Punch down, divide into two balls. Place one ball onto lightly floured surface and roll dough into a 13 inch circle. Place on lightly oiled 12 inch pizza pan.
Repeat with remaining dough. Preheat oven to 425 degrees.

Topping:
1 15 oz. can of tomato sauce
1 t Bragg Liquid Aminos
4 t basil
1 t oregano
1/2 t garlic powder
1 c sliced mushrooms
1 large onion, chopped
2 bell pepper, chopped
2 T olive oil
Veggie Shreds (veggie cheese)

In medium bowl, combine first 5 ingredients. Spread on dough within 1/2 inch of edge. Top with vegetables. Drizzle 1 T of oil over each pizza and bake approximately 30 to 35 minutes. Remove from oven and add veggie cheese. Return to oven just until cheese is melted.


Lentil Rice Casserole

1 c uncooked lentils
1 c uncooked rice
4 1/2 c water
1 large onion, chopped
1/2 t curry
1 T Bragg Liquid Aminos
Veggie Shreds

Preheat oven to 350 degrees. Put all ingredients (except Veggie Shreds) in an oven proof casserole dish, cover and bake 1 hour. Serve with Veggie Shreds (veggie cheese) at the table.

Karen's Pasta Salad

Boil 1 large bag of pesto flavored whole grain pasta. Rinse in cold
water and add:
2 chopped carrots
1/2 yellow bell pepper
1/2 red bell pepper
Small can sliced black olives
1/2 zucchini, chopped
1/2 yellow squash, chopped
Dressing:
1 c extra virgin olive oil
1/3 c apple cider vinegar
2 cloves garlic, minced

Mix dressing together and pour desired amount over salad. Stir well and dive in!


Mexican Pot Pie

1 1/4 c chopped bell pepper
1/4 c chopped onion
2 t oil
2 c cooked pinto beans
1 c tomato puree
2 c corn kernels (cut off the cob)
1 t chili powder
2/3 c yellow cornmeal
1 2/3 c water
1 t Bragg Liquid Aminos

Preheat oven to 350 degrees. Sauté bell pepper and onion in oil until tender. Stir in beans, tomato puree, corn, and chili powder. Cover and cook over low heat for 15 minutes. Pour into 8" X 8" baking pan. Set aside.
In separate saucepan, mix together cornmeal, water, and Bragg's.Cook over low heat, stirring constantly until very thick, about 5 minutes. Spread cornmeal mush over bean mixture to form a crust. Sprinkle chili powder over top of crust. Bake for 30 minutes or until crust is bubbly around the edges.

Fiesta Rice Casserole

Salad:
1 c basmati rice
3/4 c water
1 c fresh corn
1/4 c sliced black olives
1/2 c each: red onion, red bell pepper, yellow bell pepper, orange bell
pepper, and fresh cilantro

Dressing:
1 clove garlic, minced
1/4 c olive oil
2-3 T freshly squeezed lime juice
1/2 t cumin

Bring water and rice to a boil, turn heat to low, and simmer for 15 minutes. Remove from heat and allow to cool. Add vegetables and stir well. In a small bowl combine dressing ingredients. Pour over the rice
mixture and toss well. Serves 4.


Sunflower-Almond Spread
1 1/2 c almonds
1 1/2 c sunflower seeds
1 carrot
1 clove garlic
1/2 red pepper, chopped
1/4 c parsley, minced
1/2 red onion, chopped

Place almonds and sunflower seeds in mixing bowl and cover with distilled water. Cover and let soak 6-12 hours at room temperature. Drain. Using a food processor with an S blade or a juicer with the blank in place, process the almonds, seeds, carrot and garlic. Stir remaining ingredients into sunflower mixture.

Dressing:

4 large tomatoes
3 T Bragg's liquid aminos
2 T Italian seasoning
Blend ingredients in blender or food processor. Remove 1 cup of the dressing and mix into Sunflower-Almond Spread. Refrigerate at least one hour before serving. Serve remaining dressing on the side. To serve, mound spread on a bed of lettuce and serve dressing on the side. This can also be used as a topping for baked potatoes or as
a side dish.

Tabouli Stuffed Tomatoes
1 c bulgar wheat
2 c distilled water
1/2 c fresh parsley, minced
1 T Bragg Liquid Aminos
2 large tomatoes, chopped
1/2 c scallions, chopped
1 T extra virgin olive oil
2 T fresh mint, minced
4 tomatoes

Soak bulgar in distilled water for one hour. Drain and pat dry. Add remaining ingredients (except the 4 tomatoes) and mix well. Cover and refrigerate for at least one hour.
Core tomatoes and scoop out enough pulp to make a well. Fill with Tabouli mixture. Place on a bed of lettuce and serve.

Stir Fry Veggies

2 T olive oil
2 T Bragg Liquid Aminos
1/2 onion, sliced
1 red pepper, cut into strips
2 carrots, sliced into circles
1 t cumin
1 c yellow squash, cut into 1" chunks
1 c zucchini, cut into 1" chunks

Sauté onion, red pepper, and carrots in olive oil and Bragg's until slightly tender. Add cumin, squash, and zucchini and continue cooking until desired tenderness. Serve over a bed of basmati rice.


Rolled Oat Burgers
4 c distilled water
4 c rolled oats
1/2 c Bragg Liquid Aminos
1/2 c chopped carrots
1/2 c chopped onions
1/2 c chopped almonds
1/2 c sunflower seeds
1 T Italian seasoning
2 t basil
2 t oregano

Preheat oven to 350 degrees. Bring water to a boil. Remove from heat, add oats and Bragg's and let stand for 20 minutes. Add remaining ingredients and mix well. Form mixture into patties and place on a nonstick baking sheet. Bake for approximately 20 minutes on each side.

Couscous and Raw Veggies
1/2 c veggie broth
1/2 c distilled water
10 oz. package of couscous

Bring broth and water to a boil, add couscous and stir. Cover and remove from heat. Let stand 5 minutes. Uncover and add veggies.

The veggies:
1/2 c carrots, cut into matchsticks
1/2 c broccoli florets
1/4 c zucchini chunks
1/4 c red pepper strips
1/2 c green onions, chopped
1/2 c cauliflower florets
1/4 c yellow squash, sliced
The Dressing:
Juice of 1/2 lemon
1/3 c olive oil
1/8 t ground cumin
1/8 t curry
Pinch garlic powder
1/3 c pine nuts (optional)

Blend all dressing ingredients except for pine nuts. Toss with salad. Refrigerate at least one hour for flavors to blend. Garnish with pine nuts and serve.

Ratatouille

3 T olive oil
2 cloves garlic, minced
1 red onion, chopped
1 eggplant, cut into 1 inch cubes
2 red peppers, chopped
2 c sliced zucchini
2 c diced tomatoes
1 t oregano
2 t basil

In a large skillet, sauté garlic and onion in olive oil until slightly tender.Add eggplant and red peppers and sauté for a few more minutes. Add remaining ingredients and cook over low heat, covered, about 10 minutes or until vegetables are tender. Serve over rice as a main meal or can be used as a side dish.


Stuffed Peppers

4 bell peppers
2 c cooked brown or basmati rice
1 can black beans, drained
1 onion, minced
3 ears of corn, (cut off the cob)
1 can tomatoes with chilies
1 t cumin
1 t chili powder
1/2 t oregano
1 1/2 c tomato sauce

Remove top and seeds from peppers making a bowl shape. Steam bell peppers until slightly tender. Set aside. Mix remaining ingredients together except for tomato sauce. Fill peppers with rice mixture and place in oiled casserole dish. Pour tomato sauce over top. Bake at
350 degrees for about 20 minutes.

Arroz Con Frijoles (Cuban Rice and Beans)

2 c cooked black turtle beans and their liquid
4 T olive oil
1 bell pepper, sliced
1 large onion, chopped
2 cloves garlic, minced
3 c cooked brown rice

Mash beans and liquid slightly and heat until hot, stirring occasionally. In large skillet, sauté vegetables in oil until tender. Combine vegetables and beans. Serve over rice