Green Minestrone

I like pasta and broth and this soup is light. but packs a nutritional punch with the addition of kale, zucchini and peas.

I use gluten free pasta, kinnikinik brand because it sees to hold together best of the ones I’ve tried. But if you have a favorite, go with it. If you’re staying away from pasta all together, just omit it from the recipe or add a whole grain like barley or farro.

Let me know if you give it a try.

Green Minestrone

This is a light and refreshing take on traditional minestrone.
Prep Time10 mins
Cook Time20 mins
Course: Soup
Cuisine: Italian
Keyword: gluten free,, plant-based, sugar-free, vegan
Servings: 4

Equipment

  • dutch oven
  • knife

Ingredients

  • 3 garlic minced
  • 1 zucchini chopped
  • 1 bunch kale stemmed, chopped
  • 1 can garbanzo beans drained
  • 2 tsp dried oregano
  • 2 tsp dried basil
  • 6 cups vegetable broth
  • 1 1/2 cups frozen peas
  • 1 1/2 cups gluten free penne pasta

Instructions

  • Prepare the vegetables.
  • Add a splash of water to a dutch oven and bring up to medium heat. Add the zucchini, garlic, oregano and basil to the pot.
  • Then add the broth, beans, peas and pasta, cover the pot and bring to a boil.
  • Cook for 5 minutes, stir and add the kale. Cover and cook for another 5 minutes.
  • Test the pasta for doneness. Remove soup from heat when the pasta is to your liking.

Rustic Potato & Bean Soup

  • 1 cup white or yellow onion
  • 11/2  pounds yellow potatoes
  • 3 garlic cloves, minced
  • 2 cans white beans (navy, canellini or great northern)
  • 6 cups vegetable broth
  • 1 tsp rosemary
  • 1 tsp thyme
  • 2 T nutritional yeast
  • 4 cups baby spinach

Chop onion and add to soup pan with a splash of broth and saute for 5 minutes, stirring to prevent sticking. When the onion is tender add the garlic, potatoes, herbs and broth. Add water if you like more liquid. Bring to a simmer for about 15-20 minutes until potatoes are tender, then add nutritional yeast and beans. Cook for 10 minutes. Ladle two cups of the potatoes and beans into a blender and enough of the broth to cover the potatoes and blend for 30 seconds. Return to the soup pot and add the spinach, stir to wilt and then serve.

*If Jerusalem artichokes are available, add some along with the potatoes. So yummy!

Once the onions are softened, add the garlic, potatoes, herbs and broth. Simmer until tender.

 

 

Once the potatoes are tender , add in the nutritional yeast and beans, cook for 10 minutes, blend and then stir in spinach just before serving. Enjoy!

 

 

Creamy Mushroom & Wild Rice Soup

Creamy Mushroom& Wild Rice Soup

1 lb sliced mushrooms 

1 onion, chopped

2 garlic cloves 

1 cup Wild Rice 

3 cup water

4 cup veg broth

1/2 cup cashews

1/4 cup gf rolled oats

2 tsp thyme

1 tsp rosemary 

1/2 tsp sage

In a 4 qt saucepan, over medium heat, sauté the onions in a tsp of olive oil until softened. Add the garlic and stir for 1 minute so the garlic does not burn. Then add the mushrooms. Stir to combine and cook for about 10 minutes, stirring often. When the mushrooms have released their moisture and the pan is almost dry, transfer mushroom mixture to a bowl and set aside. Into the same pan add the wild rice and water and a tsp salt. Bring to a boil, turn down heat to a simmer and cover pan. Cook for 30 minutes. While the rice is cooking, in a blender, combine cashews, oats and 2 cups of broth. Blend until smooth and creamy, about a minute. 

When the rice is tender, add the remaining 2cups of broth, the mushroom mixture, herbs and the cashew blend to the pot and bring to a simmer and cook for another ten minutes. The soup is ready when thickened. 

Garnish with more fresh herbs and a sprinkling of sliced almonds, if desired. 

Alkalizing Spring Green Soup

 

2 cloves garlic, chopped

1 onions, chopped

2 celery stalks, chopped

2 cups zucchini, chopped

2 cups cauliflower, chopped

7 cups vegetable broth

2 pounds asparagus, trimmed and chopped

¼ c fresh parsley

¼ cup hemp seeds or soaked almonds

 

Use a little water to sauté the garlic, onion and celery. When soft add the zucchini, cauliflower and broth, bring just to a boil and then turn down heat to medium and simmer for about 15 minutes. The cauliflower should be just about tender, then add the asparagus and simmer for an additional 5 minutes. Remove from the heat, add the nuts or seeds and let cool for about 10 minutes. Transfer soup to a blender, do so in batches if necessary, and blend until smooth. About 30-60 seconds.

Warm it through to serve, lighten it up with a squeeze of fresh lemon juice. Enjoy!

Simple Weekday Meals

These are a few of the meals I made this week that I had not planned out. It was a couple days where I was busy or outside planting  and when dinner rolled around I had to decide what I could make with what was on hand. These were pulled together in under thirty minutes each. I also made them on separate days. (I’m actually more comfortable making up meals with what I have than planning out a shopping list for specific recipes.) So I had a variety of fruits and vegetables and greens, a bag of kelp noodles, a can each of fire roasted tomatoes, artichokes and chickpeas, and some Sami’s Bakery Lavash which is like flatbread, but GF.

This is what I ate:

  • Veggie Roasted Flatbread – lavash topped with pesto, onion, mushroom, peppers, artichokes and spinach – Roasted for 10 minutes (not pictured)
  • Large mixed green salad with pineapple, orange, almonds and pumpkin seeds
  • Orange, pineapple, banana, mixed greens and protein smoothie with granola and seeds on top (not pictured)
  • Cold tomato soup with zucchini noodles & Hummus lettuce boats on the side
  • Asian Peanut Kelp Noodles (Raw Pad Thai)
  • You wont believe it – Ice “cream”

Tomato Soup with Zucchini Noodles

  • 1/2 large zucchini, spiralized or sliced lengthwise and then cut into noodles
  • I can fire roasted tomatoes
  • 1 1/2 cups of vegetable broth or water
  • 1 tablespoon of tamari or Braggs Aminos
  • 1 tablespoon olive oil
  • 1 teaspoon lemon juice
  • 1 clove of garlic
  • 1/2 teaspoon salt
  • 1/2 teaspoon of honey

Blend everything except zucchini in a blender and pour into serving bowls. Top with zucchini noodles.

Hummus

  • 1 can chickpeas, pour the chickpea water into a bowl and save for “ice cream”
  • 3 tablespoons of tahini
  • 2 tablespoons of olive oil
  • 1 tablespoon of cumin
  • 1/2 tablespoon of coriander
  • 1/2 teaspoon salt
  • 1 clove of garlic, minced
  • 2 tablespoons water

Combine everything in a blender or food processor and mix until a smooth paste is formed. Scoop onto a plate and drizzle with a little more olive oil and grind some black pepper over the top. Serve with lettuce leaves. (you could add assorted vegetables and chips to the plate for dipping.)

Asian Peanut Kelp Noodles

  • Use a variety of vegetables and slice thin. I used, zucchini, mushrooms, peppers, jicama, spinach and broccoli stems.
  • 1 bag kelp noodles

For the peanut sauce, combine the following in a bowl and stir well or blend together and pour over veggies and noodles:

  • 1/2 cup organic peanut butter, I had crunchy (sub in almond or tahini)
  • 1 tablespoon tamari
  • 1 teaspoon lemon juice
  • 1/2 clove garlic
  • 1 inch ginger, peeled and minced
  • 1/4 cup water, maybe more
  • 1 teaspoon honey (optional)

You Won’t Believe It – Ice “Cream”  – This is pretty amazing and delicious, but hard to wrap your head around. The base of this dessert is chickpea water! also known now as Aquafaba, (water of the bean)

I made a large batch with about 2 cups of the chickpea water, but if you just have the water from one can these amounts should work.

  • 1/2 -3/4 cup chickpea water
  • 3 tablspoons xylitol or raw sugar, ground fine
  • 1/4 teaspoon of cream of tartar or guar gum
  • 5 drops of vanilla stevia, optional
  • Flavoring: freeze dried strawberries, crushed and chopped dark chocolate  (add in your own favorite flavors – water content of fruit may cause crystals to form and stiffen up the texture. May be better to add fruit after base is frozen)

The chickpea water needs to be placed in a med to large mixing bowl. Using a hand or stand mixer, mix/whip the water until it becomes creamy white like whipped egg whites. The volume will about double. Add in your fine ground sugar/xylitol and guar gum and continue to whip until you reach a shiny white merengue with soft peaks. At this point, I stirred in my crushed strawberry powder and chocolate, and then poured it into a tight sealing container and put it in the freezer for at least four hours. OMGoodness! It is the lightest, creamiest ice cream ever and plant-based without nuts!