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Recipes

Soups:

Vegetable Mushroom Stock / Broth: (click to expand)
    Ingredients:
  • 2 lbs Mushrooms
  • 6 quarts filtered Water
  • 2 Onions (quartered w/ skin)
  • 3 Carrots (chopped)
  • 3 stalks of Celery (chopped)
  • 1 Parsnip
  • 1 Leek (chopped) or 1 bunch Green Onions
  • 4 cloves of Garlic (with skin)
  • 2 Bay Leaves
  • 1 tsp Thyme
  • 1 tsp Marjoram
  • 10 Peppercorns
  • Fresh Parsley
  • A squeeze of fresh Lemon
  1. In large pot, add all solid ingredients. Then fill pot with filtered water (about 1 inch from top). Bring to boil. Reduce heat and simmer, covered, for 2 hours or more.
  2. Turn off heat & strain using a slotted spoon & strainer.
  3. Place broth into containers, allowing to cool before placing in the fridge. Place containers into freezer or use within 3 days.
  • Tips: This is a lot of work. It's actually much easier to buy a quality, low sodium vegetable stock. Save the veggies for eating, LOL.
Lentil Vegetable Soup with Wild Rice: (click to expand) Lentil Vegetable Soup with Wild Rice
  • Adapted by
  • This is a completely vegan, gluten free, plant-based soup, prepared from scratch in a single pot.
    Ingredients:
  • 1 1/2 cups Black and/or Red Lentils
  • 1 cup Wild Rice
  • 10 cups Water
  • 28 oz can of no salt added Diced Tomatoes (with juice)
  • 1 large Onion, diced
  • 2-3 Celery Stalks, diagonal cut
  • 6-7 medium Carrots, medallion cut
  • 1 1/2 cups Mushrooms, sliced
  • 1 cup Corn
  • 1 lb Leaf Spinach: frozen or fresh (organic is preferred)
  • 2 Bay Leaves
  • 1 tsp Thyme
  • 1 tsp Oregano
  • 1 tsp Salt
  • Black Pepper to taste
  1. Prepare onions, celery, carrots, and mushrooms.
  2. Add to large stock pot (7 quart or larger).
  3. Add corn, spinach and spices.
  4. Pour in diced tomatoes with juice.
  5. Add lentils, rice and water.
  6. Bring to boil.
  7. Simmer for 45 minutes, stirring occasionally.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 6 Quarts (12 servings)
  • Fat: 0g (per serving)
    Sodium: 192g (per serving)
  • Albo-Rating: 5 by 3 test standards
Sweet Potato Spinach Corn Chowder: (click to expand) Sweet Potato Spinach Corn Chowder
  • Adapted by
  • This is a completely vegan, gluten free, plant-based chowder, prepared from scratch.
    Ingredients:
  • 1 cup Raw Cashews
  • 6 cups Kitchen Basics Vegetable Stock Unsalted
  • 1 medium/large Onion, chopped
  • 5 medium Sweet Potatoes, peeled & diced into 3/8"-1/2" cubes
  • 1 stalk Celery, finely chopped
  • 2 cups wilted, fresh organic leaf Spinach (15 oz)
  • 2 cups Corn
  • 1/2 tsp Turmeric
  • 1 Tbs Curry Powder
  • 1/2 tsp Iodized Salt
  • Black Pepper to taste
  1. Prepare cashews by soaking in warm water for 1 hour then draining and set aside.
  2. Place onion and potatoes in broth with turmeric and bring to boil, cooking until potatoes are soft and easily pierced with fork.
  3. Ladle out 1 cup of broth and blend with drained cashews until smooth.
  4. Pour cashew mixture back into pot and stir.
  5. Ladle out approximately half of broth, onions and potatoes into blender. Puree until smooth and pour back into pot.
  6. Add celery to the pot and simmer about 5-8 minutes.
  7. Add corn, greens and curry. Stir gently, heating thoroughly and serve.
  • NOTE: Aside from the time spent soaking the cashews, the real prep time is chopping those sweet potatoes. Chopping 5 raw sweet potatoes is not easy and can take more time that you would expect. But this chowder is 100% worth it!
  • Prep time:
    Cook time:
    Total time:
  • Yield: 4 Quarts (8 servings)
  • Fat: 1.1g (Sat Fat per serving)
    Sodium: 301mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Low Fat Creamy Broccoli Potato Soup: (click to expand) Low Fat Creamy Broccoli Potato Soup
  • Adapted by
  • This is a completely vegan, gluten free, plant-based broccoli potato soup, prepared from scratch. It is thick and hearty but low in fat and sodium!
    Ingredients:
  • 1 cup Raw Cashews
  • 6 cups Kitchen Basics Vegetable Stock Unsalted
  • 8 cups Broccoli Florets
  • 4 medium Potatoes
  • 1 large Onion
  • 1 tsp dried Basil
  • 1 tsp dried Parsley
  • 1 tsp Garlic Powder
  • 1/2 tsp dried Thyme
  • 1/2 tsp Iodized Salt
  • 1/2 tsp ground Black Pepper
  1. Soak cashews in one cup of vegetable broth for one hour.
  2. Chop up broccoli (at least 45 minutes in advance). Dice onion. Cut four medium potatoes into bite sized pieces.
  3. In large pot, heat 5 cups of vegetable broth.
  4. Place potato & onion into broth. Add salt, basil, parsley, thyme, garlic powder & black pepper.
  5. Bring to boil. Then reduce to simmer, cooking until tender.
  6. Add broccoli florets & cook until just tender.
  7. Temporarily remove half of potato & broccoli solids from pot.
  8. Grind cashews & broth until smooth in high-speed blender & pour into soup.
  9. Using immersion hand blender, puree remaining broth & vegetables until smooth. Then add solid vegetables back to pot.
  10. Stir thoroughly. Heat for a few minutes ensuring soup is heated through.
  • NOTE: I chopped my vegetables the night before to greatly speed up the process on the day of cooking. Additionally, chopping the broccoli in advance (while raw) allows for the formation of beneficial sulphoraphane compounds!
  • Prep time:
    Cook time:
    Total time:
  • Yield: 3.5 Quarts (7 servings)
  • Fat: Xg (Sat Fat per serving)
    Sodium: Xmg (per serving)
  • Albo-Rating: 5 by 3 test standards
Instant Pot Vegan White Chilli: (click to expand) Instant Pot Vegan White Chilli
  • Author:
  • This is a completely vegan, gluten free, plant-based broccoli potato soup, prepared from scratch. It is thick and hearty but low in fat and sodium!
    Ingredients:
  • 1/2 Tbs expeller-pressed non-gmo Canola Oil
  • 1 medium Red Onion, chopped
  • 1/2 cup diced Green Bell Pepper
  • 2 Garlic Cloves smashed
  • 1 cup dry Black Beans, soaked overnight & rinsed
  • 2 cups dry White Cannelloni Beans, soaked overnight & rinsed
  • 1/2 ounce (15g) dried Mushrooms
  • 1 cup dry TSP (textured soy protein)
  • 2 qt Chicken Stock
  • 2 x 4oz can mild Green Chiles chopped
  • 1 Tbs Genmai Miso Paste (810mg sodium)
  • 3/4 tsp Iodized Salt (1744mg sodium)
  • 2 tsp Paprika
  • 2 tsp powdered Cumin
  • 1 tsp dried Thyme
  • 2 tsp dried Marjoram
  • 1 tsp dried Parsley
  • 1 tsp ground Coriander
  • 1/2 tsp Turmeric
  • 1/2 tsp Black Pepper
  1. 24 HOURS BEFORE COOKING: Place dry beans into large container and cover with several inches of water. After 12 hours, drain water and rinse beans. Add fresh water and soak for 12 more hours, repeating process.
  2. Pre-heat pressure cooker by pressing "Saute" button.
  3. Add oil & onion to pressure cooker, stirring onion until soft. Then add garlic & lightly brown.
  4. Add salt, paprika, cumin, thyme & dried mushrooms. Mix well.
  5. Add chicken stock, TSP & beans. Mix well.
  6. Close lid & set valve to pressure cooking position.
  7. Cook for 10 minutes at high pressure.
  8. When time is up, allow pressure cooker to cool under natural pressure release for 15 minutes.
  9. Finish venting if there is still pressure, using quick release. Then remove lid.
  10. Press "Saute" button, allowing chilli to simmer. Smash some beans with spoon & stir to thicken broth.
  11. Turn off heat & add remaining spices: marjoram, parsley, coriander, turmeric & black pepper.
  • Prep time:
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  • Yield: 4 Quarts (8 servings)
  • Fat: Xg (Sat Fat per serving)
    Sodium: Xmg (per serving)
  • Albo-Rating: 5 by 3 test standards
Ginger Shiitake Miso Soup with Soba Noodles: (click to expand) Ginger Shiitake Miso Soup with Soba Noodles
  • Author:
  • This vegan, miso soup is full of goodness but lower in sodium than typical recipes!
    Ingredients:
  • 1/2 Tbs Sesame Oil (4.67g Fat / 0.8g Sat Fat)
  • 1/2 cup Onion, finely-minced
  • 1/8 tsp Crushed Red Pepper Flakes
  • 2 tsp fresh Garlic, minced
  • 1 Tbs fresh Ginger, minced
  • 1 Tbs lite Soy Sauce (270mg Sodium)
  • 4 cups (16 oz) low sodium Vegetable Broth (560mg Sodium)
  • 2 Tbs Eden Foods Organic Miso Genmai (840mg Sodium)
  • 2 tsp toasted sesame seed paste
  • 7oz Soba Soft Stir-Fry Noodles (KAME)
  • 1 cup fresh Shiitake Mushroom Caps, quartered
  • 1 cup (packed) Kale Leaves, roughly-chopped
  • 7oz Firm Tofu, pressed & cubed
  • 1/2 cup Scallions, chopped
  • Broccoli Sprouts (small handful)
  • Black Pepper, to taste
  1. Divide tofu between 2 soup bowls.
  2. Heat oil in large pot over medium heat. Add red pepper flakes, onion, garlic & ginger. Cook until vegetables are softened.
  3. Add stock, cover & bring to boil.
  4. Remove lid, & simmer uncovered for 5 minutes.
  5. Add mushrooms & kale cooking for a final 5 minutes, to soften.
  6. Add soba noodles to broth, during last minute of cooking.
  7. Ladle 1/2 cup of broth into small bowl. Add soy sauce. Stir in miso & sesame seed paste until dissolved. Pour miso broth into pot & gently heat for 1 or 2 minutes (but don’t boil).
  8. Ladle into serving bowls. Sprinkle with scallions & sprouts. Serve warm.
  • Prep time:
    Cook time:
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  • Yield: 2 Servings
  • Fat: 0.4g (Sat Fat per serving)
    Sodium: 835mg (per serving)
  • Albo-Rating: 5 by 3 test standards