Bean & Barley Chowder

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Bean & Barley Chowder
Print Recipe
Barley is not only delicious but adds an excellent source of soluble fiber which reduces blood cholesterol levels. This chowder is great with cornbread (recipe link included). Chowder recipe adapted from Dr. Neal Barnard of Physicians Committee for Responsible Medicine.
Servings
2 quarts
Servings
2 quarts
Bean & Barley Chowder
Print Recipe
Barley is not only delicious but adds an excellent source of soluble fiber which reduces blood cholesterol levels. This chowder is great with cornbread (recipe link included). Chowder recipe adapted from Dr. Neal Barnard of Physicians Committee for Responsible Medicine.
Servings
2 quarts
Servings
2 quarts
Ingredients
Servings: quarts
Instructions
  1. Dice the veggies--onion, celery, carrots, garlic.
  2. Place all ingredients EXCEPT PASTA in a large soup pot and bring to a boil. Reduce heat to medium, cover, and simmer until barley is tender and broth is creamy, about 1-1/4 hours.
  3. Add the whole grain pasta of your choice and allow to cook an additional 15 minutes.
  4. The longer you cook this thick and hearty soup, the creamier and richer tasting it becomes.
  5. Serve hot. We like ours with cornbread. Recipe link below.
Recipe Notes

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Excelsteel 16 Quart Stainless Steel Stockpot. Click to view on amazon.

Links to Amazon.com are affiliate links. When you buy something through my links, I receive a commission that helps support this site which is greatly appreciated.

Per 1-cup serving

  • Calories: 133
  • Fat: 0.5 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 3.2%
  • Cholesterol: 0 mg
  • Protein: 6.2 g
  • Carbohydrates: 27 g
  • Sugar: 2 g
  • Fiber: 7.1 g
  • Sodium: 169 mg
  • Calcium: 34 mg
  • Iron: 2 mg
  • Vitamin C: 2.1 mg
  • Beta Carotene: 1244 mcg
  • Vitamin E: 0.3 mg

Recipe adapted from Breaking the Food Seduction by Dr. Neal Barnard.

http://blog.eatplant-based.com/
Our favorite cornbread recipe! Click to view.

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Fruited Breakfast Quinoa

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Fruited Breakfast Quinoa
Print Recipe
Wholesome recipe for hot quinoa breakfast cereal. Quinoa is a highly nutritious grain that was a staple in the diet of the ancient Incas. It has a delicious flavor and a light, fluffy texture. To adjust the serving size on any of my recipes, simply enter the desired number of servings in the 'servings' box under the ingredients, and the program will automatically adjust the ingredient amounts.
Servings
6 servings
Cook Time
15 minutes
Servings
6 servings
Cook Time
15 minutes
Fruited Breakfast Quinoa
Print Recipe
Wholesome recipe for hot quinoa breakfast cereal. Quinoa is a highly nutritious grain that was a staple in the diet of the ancient Incas. It has a delicious flavor and a light, fluffy texture. To adjust the serving size on any of my recipes, simply enter the desired number of servings in the 'servings' box under the ingredients, and the program will automatically adjust the ingredient amounts.
Servings
6 servings
Cook Time
15 minutes
Servings
6 servings
Cook Time
15 minutes
Ingredients
Servings: servings
Instructions
  1. Slice apricots into bite-sized chunks.
  2. Rinse uncooked quinoa well.
  3. In medium saucepan, combine quinoa, plant milk, vanilla. Bring to a slow simmer.
  4. Add raisins and apricots, cover, and cook for about 15 minutes.
  5. This step is OPTIONAL. If you prefer a creamy warm breakfast, Use an immersion blender to puree for just a few seconds. A regular blender can also be used by simply transferring half the fruited quinoa to the blender, then returning to pan when done. Personally, I prefer to skip this step and just eat completely whole.
  6. Spoon into bowl and serve warm.
Recipe Notes

This recipe from Physicians Committee, Food for Life classes.

Links to Amazon.com are affiliate links. When you buy something through my links, I receive a commission that helps support this site which is greatly appreciated.

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Stainless Steel Immersion Hand Blender with attachments. Click to view on amazon.

Nutritional information, per 1/2-cup serving:

  • Calories: 106
  • Fat: 1.4 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 12.3%
  • Cholesterol: 0 mg
  • Protein: 2.4 g
  • Carbohydrates: 21.4 g
  • Sugar: 8.3 g
  • Fiber: 1.5 g
  • Sodium: 26 mg
  • Calcium: 90 mg
  • Iron: 1.5 mg
  • Vitamin C: 3.1 mg
  • Beta Carotene: 302 mcg
  • Vitamin E: 0.9 mg
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Barbecue Sandwiches Vegan Style

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Barbecue Sandwiches Vegan Style
Print Recipe
No kidding! Dinner can be ready in 10 minutes flat! Just add fresh lettuce, onion, and pickles. These soy curl (or seitan) barbecue sandwiches will be a hit, no matter who you feed them to.
Servings Prep Time
4 servings 10 minutes
Servings Prep Time
4 servings 10 minutes
Barbecue Sandwiches Vegan Style
Print Recipe
No kidding! Dinner can be ready in 10 minutes flat! Just add fresh lettuce, onion, and pickles. These soy curl (or seitan) barbecue sandwiches will be a hit, no matter who you feed them to.
Servings Prep Time
4 servings 10 minutes
Servings Prep Time
4 servings 10 minutes
Ingredients
Servings: servings
Instructions
  1. Have you heard of soy curls yet? Everyone has been talking about them, and I assumed they would be highly processed, but I was wrong. They are simply non-GMO soybeans that have been cooked to the point where the soy breaks apart into strands. Then they are dried and packaged. That's it! Take a look at the label for yourself-just soy beans. My family has been making barbecue sandwiches with seitan strips for a long time, so they are always an option as well.
  2. I am only aware of one company that makes soy curls, and that is Butler. They can be purchased through amazon, and I have included a link below. If you would rather use seitan, it is available at Earth Fare, Whole Foods, and many other health food stores.
  3. Since soy curls are dried, they will need to be reconstituted using hot water or vegetable broth. It only takes about 10 minutes of soaking, then they are ready to be used in sandwiches, stir fries, or anywhere you would have used chicken strips.
  4. After soaking, drain the liquid. No need to cook; just add them to your favorite dishes. They have a chewy, meaty texture and absorb the seasonings and sauces of whatever they are being used in. They taste kind of bland by themselves, but once you add the flavorings for the dish they are to be used in, they soak it right up.
  5. For this recipe, just add your favorite barbecue sauce and heat for about a minute in the microwave or on stove top. I have included a link to oil-free Bone Suckin Sauce below, as well as a recipe link to a sauce you can make yourself.
  6. We serve ours with fresh spinach leaves and onion slices. So easy and delicious!
Recipe Notes

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Soy curls available on amazon. Click to view.

 

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Seitan strips are also a great option for these barbecue sandwiches, stir fries, or other dishes. It's available at many health food stores. Click to view product.

 

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Bone Suckin Sauce is oil-free and available on amazon. Click to view.

 

Klunker's Kitchen has a good recipe for barbecue sauce, if you would like to make your own.

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Sweet and Sour Tempeh

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Sweet and Sour Tempeh
Print Recipe
This is a quick and easy recipe that will be ready in less than 30 minutes. It's a savory dish that is delicious served over rice or your favorite grain.
Servings
4 servings
Servings
4 servings
Sweet and Sour Tempeh
Print Recipe
This is a quick and easy recipe that will be ready in less than 30 minutes. It's a savory dish that is delicious served over rice or your favorite grain.
Servings
4 servings
Servings
4 servings
Ingredients
Servings: servings
Instructions
  1. Slice tempeh into small cubes.
  2. Dice and slice all other vegetables.
  3. Drain pineapple, reserving the juice. In a medium sized bowl, combine pineapple juice, vinegar, water, sweetener, cornstarch, and ground ginger and whisk well. Set to the side.
  4. In wok or large skillet, add veggie broth, onions, garlic, and tempeh. Allow to cook until browned, stirring frequently. This takes about 5-7 minutes.
  5. Add carrots, peppers, celery, and mushrooms. Stir fry until tender, approximately 3-4 minutes.
  6. Quickly re-stir the sauce, then add to pan, along with the pineapple chunks. Heat until sauce thickens, about 2 minutes.
  7. Serve over rice or other grain and top with scallions.
Recipe Notes

Links to Amazon.com are affiliate links. When you buy something through my links, I receive a commission that helps support this site which is greatly appreciated.

http://blog.eatplant-based.com/
Cuisinart Wok available on amazon. Click to view.

 

Recipe adapted from Breaking the Food Seduction by Dr. Neal Barnard.

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Creamy Spinach Dip & Spread

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Creamy Spinach Spread
Print Recipe
Spinach is a vitamin powerhouse, and this Creamy Spinach Spread offers a terrific punch of antioxidants and cancer-fighting nutrients. Serve on pita triangles, French bread, or veggies sticks.
Servings
2 cups
Servings
2 cups
Creamy Spinach Spread
Print Recipe
Spinach is a vitamin powerhouse, and this Creamy Spinach Spread offers a terrific punch of antioxidants and cancer-fighting nutrients. Serve on pita triangles, French bread, or veggies sticks.
Servings
2 cups
Servings
2 cups
Ingredients
Servings: cups
Instructions
  1. In blender or food processor, combine tofu, lemon juice, Dijon, green onion, tarragon, celery salt, sea salt, paprika, and sweetener. You will notice that this recipe calls for 1/4 cup green onion used here, as well as another 1/4 cup scallions at the end.
  2. Blend until smooth and creamy. Set to the side.
  3. To drain the liquid from spinach, I place it on paper towels, wrap it up, and squeeze over a sink (or bowl if you want to reserve the liquid for veggie broth to use in other dishes).
    http://blog.eatplant-based.com/
  4. In large bowl add thawed /drained spinach, shredded carrots, scallions, and minced garlic.
  5. Add creamy mixture to large bowl with veggies. Stir together thoroughly. This takes a good bit of stirring to incorporate with spinach.
  6. Serve chilled with pita bread triangles, carrot and celery sticks, sliced cucumbers.
Recipe Notes

Recipe adapted from Dr. Neal Barnard's book, Breaking the Food Seduction.

Links to Amazon.com are affiliate links. When you buy something through my links, I receive a commission that helps support this site which is greatly appreciated.

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I LOVE my Vitamix Blender! Click to view on amazon.

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