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Easy Pasta and Lentil Stew

Ingredients (use vegan versions):

* 4 cups water or vegetable broth
* 1 large carrot, chopped into chunks
* 2 large handfuls lentils
* 2 large handfuls barley
* 2 large handfuls textured soy protein pellets
* 1/2 cup small pasta such as spirals or macaroni
* 1/4 cup chopped spinach
* 1 teaspoon vegan maple syrup
* garlic, onion, salt, pepper etc. to taste

Directions:

Bring water or broth to boil.

Meanwhile, chop the carrot. Add
carrot, lentil, barley, textured soy protein and spices
to pot. Reduce heat and simmer 40
minutes.

Add pasta and simmer 10 more
minutes.

Add spinach and stir. Add
syrup, stir. Serve immediately.

Serves: 4

Preparation time: 10 min

Just Like Mom’s Chicken Soup

Ingredients (use vegan versions):

* 1 container vegan chicken-style seitan
* 1 box vegan chicken-free broth (Imagine foods is best) **Make sure this is a “Chicken” style–not veggie–broth, or the soup will taste wrong
* 2 stalks celery
* 2-3 medium to large carrots
* orzo or other pastina (as much as you like/want - about 3/4 cup uncooked)
* 1 clove garlic
* small amount of white onion
* water as needed
* salt, pepper, parsley, and other seasonings (as desired) to taste
* olive oil

Directions:

In a large pot, use a small amount of
olive oil to brown the seitan
(conserve the liquid and save for
later) with the garlic and oil. Seitan
should be slightly brown on at least
one side and most, if not all, of the
liquid should have evaporated off
and out of it.

Pour into the pot the seitan liquid and
the chicken-free broth. Stir and bring
to boil.

Add the Orzo to the mixture and stir.
Chop the two celery stalks into half
moons (along the radius) and add to
mixture. Chop the carrots into either
half-moons or rings, depending on
the size of the carrot. Add the carrots
to the mixture.

Add salt, pepper, parsley and any
other seasonings you desire to the
broth. Allow to boil and cover.

Allow the mixture to boil return it to a
simmer. Cover, checking and
stirring occasionally. If liquid
decreases, add water until the broth
is the way you like it. Continue to
season if necessary.

Allow to simmer for about 20 - 30
minutes, or until carrots, celery and
orzo are tender, but not mushy, and
all seasonings have blended and
mellowed. Serve with warm vegan bread
and feel better.

Preparation time: approximately 45 min

My Favorite Soup

Ingredients (use vegan versions):

* 8 cups water, or 8 cups homemade veggie stock
* 2 vegetable bouillon cubes (omit if using veggie stock)
* 1/2 teaspoon dried basil
* 1/4 teaspoon dried oregano
* 1/4 teaspoon coarse grind pepper
* 2 cloves minced garlic
* 1 medium diced onion
* 1/4 cup red lentils
* 1/2 cup pearl barley
* 2 cups dried mushrooms such as porcini, shiitake, morel, etc, or 3 cups fresh
* 1/4 cup chopped sun dried tomatoes (kitchen shears does this job nicely)
* 1/4 cup chopped dried yellow tomatoes
* 1 1/2 cups carrots (I prefer baby, but sliced works well also)
* Assorted other veggies and spices to taste (you can also substitute any of the above to
* suit your mood)

Directions:

Throw everything into a stock pot, bring
to a rapid boil, reduce heat and simmer
at least 20 minutes.

You can also stick
it in a crock pot and let it go all day.
My favorite way to serve this is with a
huge salad and some really crusty, warm,
fresh from the oven sour dough bread.

Serves: 8 - 10

Preparation time: about an hour

Easy Spinach Soup

Ingredients (use vegan versions):

* 2 cups boiling water (if you’re going to put it in a container for the next day only boil one cup and add one cup cold water after everything else has been mixed in, so the lid won’t pop off when you cool it!)
* 2 teaspoon veggie chix boullion (enough for 2 cups H20)
* 1 cup ripped fresh spinach leaves
* 1 shitake mushroom, cut into bite-sized pieces
* 2 shakes of ginger powder
* 1 cup “leftover” rice or grain mix of any kind, already cooked (I use a mix of brown rice, barley, rye, lentils, and millet)

Directions:

Boil the water, add the chix flavoring, toss in everything else and simmer
till the spinach is wilted.

Garbonzo Stew

Ingredients (use vegan versions):

* 3 medium sized white onions (chopped)
* 2 green bell pepers (chopped)
* 6-8 (to taste) good sized garlic cloves (minced)
* 7-8 peeled brown skinned potatoes (quatered)
* 6 mediun sized carrots (skinned and sliced)
* 2 cans of organic garbonzo beans
* 1 even tablespoon salt (to taste) (seasalt if preferred)
* 1 tablespoon freshly ground black pepper
* 1 full tablespoon flour
* 6 tablespoons vegetable oil
* 3/4 can organic stewed tomatoes (diced).

Directions:

1. Chop onions and peppers (not finely), and finely chop garlic.

2. Heat vegetable oil in a large pot over a medium-high flame.

3. Brown onions very well, stirring regularly.

4. Add garlic and peppers and sautee for two minutes.

5. Add garbonzo beans INCLUDING LIQUID IN CAN, then add 3 cans of water.

6. Dice stewed tomatoes and add.

7. Add carrots, potaotes, salt and pepper.

8. Cover and simmer over a medium flame for 35 minutes, stirring every 15-20 minutes.

9. Add just enough water to one full tablespoon of flour to liquify, and stir into stew.

10. Cover and let simmer for five minutes over low flame.

11. CHOW DOWN!!!! Can be eaten alone, with vegan bread, or with
brown or white rice. Excellent source of carbohydrates and
protein.

Serves: 8

Preparation time: 1 hour

Fabulous-N-Easy Veggie Soup

Ingredients (use vegan versions):

* 1 large can of tomato juice
* 1 tablespoon miced garlic (or however much you can stand)
* 1 large onion cut into thick slices
* 1 low-salt vegetable bouillon cube (read ingredients to make sure it’s veggie)
* 1-2 carrots, sliced
* 1 medium zucchini & 1 medium yellow squash, halved & sliced
* 1 small package of mushrooms, sliced (I like baby portabellos)
* 1 package frozen spinach (defrosted)
* A couple of splashes of vegan red wine (optional)
* A lot of dried bazil
* Salt & Pepper to taste

Directions:

In a large pot, simmer the tomato juice, garlic, onion, bouillon cubes, vegan red wine, and
basil for about 20-30 minutes. Then add the carrots, zucchini & squash and simmer for
about 20 minutes more (or until carrots are somewhat soft). Then add the spinach and
mushrooms and simmer for another 15-20 minutes. Salt & pepper to taste.

Serve it up with a big loaf of homemade vegan bread and a little shredded soy cheese on top.
You’ll have a lot left over if you’re eating alone, but it freezes really well and you can
feed on it for days! This is also good cold.

Some other things you can add:
Chopped eggplant (after bitter juices are drained),
1 can of peeled, chopped tomatoes,
Homemade croutons on top,
1 can of kidney beans, drained.

I serve this to my meat-eating friends and they seem to like it a lot.

Serves: 4 - 5

Preparation time: about an hour

Miso Soup

Ingredients (use vegan versions):

* miso and tahinni
* water
* tamari
* croutons
* onion

Directions:

Saute a thinly sliced onion in a sauce pan until
translucent. Add water and tamari to the onion and allow
to boil, then simmer 15 minutes. Transfer onion and broth
to a soup crock. Top with croutons and a mixture of
tahinni and miso thinned with some water. Bake in oven at 350
several minutes before eating.

Serves: 1

Home Late Veggie Soup for One

Ingredients (use vegan versions):

* 1/2 small onion, chopped
* 2 tablespoon veggie stock or water (from 2 Cups below)
* 2 teaspoon “Italian” herbs or othr fav. herb mix
* 2 Cups veggie stock or water
* 1/2 teaspoon garlic salt, onion salt, soy sauce,
* or none if the stock is salty
* 3/4 Cup frozen veggies, any combination
* 1 teaspoon herb mix used above
* 1/4 Cup instant potato flakes
* dash of peper to season

Directions:

Chop onion, toss into small saucepan with 1 Tbsp stock and
2 tsp herbs, && steam/saute, adding the other Tbsp of stock
when needed to prevent sticking, while getting the other
ingredients together.

When onion is lightly colored, add remaining stock && salt &&
bring to the boil. Add remaining ingredients, stir well, &&
simmer until the vegies are tender (anywhere from 2 (peas) to
10 (green beans, lima beans) minutes). Add pepper & serve.

Enjoy with some whole grain vegan bread.

Because the cooking time is so short, you really need the extra
herbs to get much flavor.

Nutrition Packed Veggie Soup

Ingredients (use vegan versions):

* 8 cups vegetable stock
* 1 cup brown rice
* 1 large can diced tomatoes
* 1 cup corn kernels (drain if canned)
* 2 cups kidney beans (drain & rinse if canned)
* 1 cup of any or all of these: chopped carrots, chopped potatoes, green beans, chick peas, cauliflower, parsnips, celery - use your imagination!
* 1/2 to 1 cup nutritional yeast
* 1 cup textured soy protein
* 3 bay leaves
* 5 cloves garlic
* 1/2 tablespoon chili powder
* 1/2 tablespoon rubbed sage
* 1 teaspoon each: rosemary, thyme, oregano, tarragon
* 2 teaspoon black pepper (freshly ground)

Directions:

I make this soup about once a week
during the cold months when the
produce selection here is not so
great. The nutrition packed into this
super hardy soup is hard to beat! Get
out your big soup pot!

Bring Vegetable Stock to a boil in
large soup/stock pot. Stir in Brown
Rice, and turn heat to med / med-high
(you’re going for a simmer / slow
boil). Stir in tomatoes (dump juice
in along with them), corn, kidney
beans, and the veggies you’ve chosen
(don’t be stingy!). Now stir in the
nutritional ueast, and textured soy protein.
Evaluate the amount of veg. stock in
the soup - if you want it to be
thinner add some water (1 Cup at a
time). The soup will thicken
overnight.

Now the fun part! Throw in the Bay
Leaves. Peel and mince / press the
garlic and stir in. Add the dry
spices, and let simmer for a few
minutes - then taste broth add more
spices if it needs some more oomph.
You may need to add salt - if so, do
it slowly, trying a little broth after
each addition. Soup is ready when
rice and any root veg. chunks you may
have added are fully cooked.

Serves: 6 - 10

Preparation time: 45 min

Fruit Soup

Ingredients (use vegan versions):

* 4 cup strawberries
* 2 cup sliced peaches
* 1 cup unsweetened pitted prunes
* 1 apple, diced
* 1 pear, diced
* 1 can mandarin oranges (with juice)
* 1 cup raspberries (optional)
* 2 cup water
* 1/3 cup vegan sugar (optional)
* 2 tablespoon cornstarch dissolved in cold water

Directions:

In stockpot, combine all ingredients except cornstarch. Cook
over medium high heat until boiling. Reduce heat to low and
simmer for an hour or more. Fruit should be mushy and
liquid a reddish-brown. Half-hour before serving, stir in
cornstarch mixture and continue stirring until the soup
thickens. Serve over angelfood cake, frozen desserts or
on its own as a nice winter dessert.

Serves: 6 - 8

Preparation time: 1 hour

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