Vegan Thai Butternut Squash Soup

SERVES 4

INGREDIENTS
2 lbs butternut squash, peeled and cut to 1-inch cubes
2 1/2 c vegetable stock
salt and fresh ground pepper
2 T coconut oil
1 sweet onion, finely chopped
1 T garlic, minced
1 T ginger root, minced
2 red bell peppers, seeded and chopped
1 can (14 oz.) light Thai coconut milk
3 T Thai red curry paste
1/3 c natural peanut butter (no sugar added)
1 T agave nectar (or other natural sweetener)
1 T soy sauce
1/4 t ground cloves
1 lime, juiced (about 3 T)
1/2 c cilantro, chopped
extra chopped cilantro and chopped peanuts for garnish (optional)
Sriracha for serving (optional)

1. Add the butternut squash and vegetable stock to a stock pot. Salt and pepper generously. Boil the squash over medium high heat for about 10-15 minutes, or until the squash is tender. Turn off the burner and transfer both the squash and the broth to a blender or food processor, or use an immersion blender to puree until smooth. Return the mixture to the pot.

2. In a large pan, sauté the onions in the coconut oil over medium heat until tender, about 5 minutes. Add the garlic, ginger, and red bell pepper and sauté for 5 more minutes. Add the coconut milk, curry paste, and peanut butter and heat just until the curry paste and peanut butter have melted into the coconut milk. Transfer the mixture to the stock pot. Then add the agave nectar, soy sauce, and cloves.

3. Turn the heat back on to medium and stir everything well. Cook for 15 minutes, stirring occasionally. Add the lime juice and cilantro and cook for an additional 5 minutes.

4. Serve garnished with chopped cilantro and peanuts and Sriracha.

Slow Cooker Vegan Spicy Corn Chowder

SERVES 6

INGREDIENTS
2 t olive oil
1 medium yellow onion, chopped
1 celery rib, chopped
4 cloves garlic, minced
1 head cauliflower, chopped into small florets (1/4-inch dice)
4 cups fresh or thawed frozen corn kernels
4 c vegetable broth
1 large jalapeño
2 red bell peppers, roasted, peeled and diced (1/4-inch dice)
salt and pepper
cayenne or ancho chili powder (optional)

Variation: substitute jalapeño and roasted bell peppers for 2 chipotle chilies in adobo sauce (1/4-inch dice)

1. Heat the oil in a medium skillet over medium-high heat. Add the onion, celery and garlic and sauté until softened.

2. Transfer the vegetables to the slow cooker. Add the cauliflower, corn, broth, and jalapeños. Season to taste with salt and pepper, cover, and cook on Low for 6 hours.

3. Use an immersion blender to blend a portion of the soup right in the pot, or ladle 2/3 of the soup (including most of the liquid) into a food processor or blender and process until smooth, then stir the puree back into the chowder. Add and stir in the roasted red bell peppers. Taste and adjust the seasonings, if needed.

Roasted Red Pepper Puree

SERVES 6

INGREDIENTS

5 red bell peppers

3 T olive oil

1 large yellow onion

4 cloves garlic

3 c vegetable stock

2 t ancho chili powder

1 c greek yogurt

1/2 lemon, juiced

salt and pepper

1/2 c fresh basil, chiffonade

feta cheese

1. Cut the bell peppers in half. Remove the stems, seeds, and membranes. Place the pepper halves, skin side up, on a foil-lined baking sheet. Flatten the peppers with your hand. Broil the peppers for 10 minutes or until the tops are lightly blackened. Remove from the oven and set aside.

2. Meanwhile, in a large pot, sauté the onion with the garlic until onions start to soften. 

3. Add the peppers, vegetable stock and ancho chili powder to the pot. Bring to a boil then turn heat to medium-low and simmer for 20 minutes. Remove from heat. 

4. Puree in a blender in batches. Return to pot. 

5. Whisk in the greek yogurt, lemon, salt and pepper. 

6. Serve topped with basil and a generous amount of crumbled feta cheese. 

(To make this vegan, substitute the greek yogurt for 1 large boiled russet potato or 1 c vegan cream cheese, blended with other ingredients. Omit the feta or replace with a cheese substitute.)

Chickpea Salad

Super filling, high protein, low calorie lunch. There are lots of good flavors that keep things interesting.

SERVES 2

INGREDIENTS
1 can chickpeas (Garbanzo beans)
1 large red bell pepper, diced
1 c cherry tomatoes, halved
1/4 c white onion, thinly diced
3 cloves garlic, minced
Juice of 1/2 lemon
1 t dried oregano
1 T olive oil
Salt and pepper to taste

Mix all ingredients together. I bring half of this recipe for lunch and save the other half in the refrigerator for 2-3 days.

Spicy Black Bean Soup

This is the healthier version of a traditional Cuban soup. Its thick, super filling, and full of flavor. There are only about 250 calories in a serving and almost 10 grams of protein and fiber.




















SERVES 6 (1 cup portion size)

INGREDIENTS
2 T vegetable oil
4 garlic cloves, sliced
1 large onion, chopped
1 green bell pepper, chopped
1 1/2 t salt
2 t ground cumin
1 t chili powder
1 t cayenne powder
2 15-oz cans black beans, rinsed and drained
2 c chicken broth
1 14-oz can diced tomatoes
1/2 c cilantro, chopped
1 lime, cut into wedges

Heat oil in a large pot over medium heat. Add the garlic, onion, green pepper, and 1/2 teaspoon salt and cook, stirring occasionally, for 10 minutes or until onions and peppers are soft. Add the cumin, chili powder, and cayenne and cook until you can smell them, about 1 minute.

While onion is cooking, puree half the beans in a food processor with a 1/2 cup of the chicken broth. Add the bean puree to the soup with remaining whole black beans, the remaining 1 1/2 cup chicken broth, the tomatoes, and the remaining teaspoon of salt. Bring to a simmer and cook for 10 minutes.

Serve the soup warm, garnished with cilantro and a lime wedge (and a dollop of sour cream if you need to tone down the spices).

I served my soup along with a vegetable enchilada.

This recipe was adapted from You Can Trust a Skinny Cook by Allison Fishman

Spicy Vegetarian Chili

As far as chili goes, you can pretty much throw whatever you have in the pot. In this recipe I used all sorts of stuff to make a huge batch.

Butter, garlic, carrots, onions, and green peppers go in first. I added chili powder and cayenne here so the veggies would be spicy. Let them cook for 10 minutes, stirring occasionally.

Then half a jar of hot salsa, a can of corn, and 2 cans of diced tomatoes. Cook for 10 minutes. Then chili beans, kidney beans, and butter beans. Let it simmer until all of the veggies are soft- about 30 minutes.

*Extra spices that could be added: cumin, bay leaves, cinnamon, cardamom, cocoa, paprika, cilantro, hot sauce or...grape jelly (which adds just a tiny bit of sweet)

*Good things that could be added: more beans- as they are a wonderful source of fiber, any kind of spicy chillies or peppers- jalapeno, serrano, habenero, chipotle or ancho, or top it with avocado

*Naughty things that could be added: pepperjack cheese, beer (like Dos Equis), or top it off with sour cream

*To make it non-vegetarian: chorizo, andouille, spiced ground turkey