Crock Pot Vegetable Soup

I'm loving the crock pot lately, but all I've ever known how to cook in a crock pot is roasts or chicken. I'm learning how to use it for soups, and I'm confident other vegan recipes will follow. This was a very easy recipe that put a delicious dinner on the table minutes after coming home from work.

1 1/2 c. Bob's Red Mill Vegetable Soup Mix
6 cups water
2 cups sliced baby carrots (slice them very thick if cooking all day)
1 small sweet onion, diced
1 can (12 oz) petite diced tomatoes, no salt added
2 T. minced garlic
2 T. powdered vegetable broth
1 T. taco seasoning
1 t. Real Salt
1/4 cup nutritional yeast

Place all ingredients except nutritional yeast in a large crock pot. Stir to combine seasonings. Cook 2 to 4 hours on high or 6 to 8 hours on low, or until all ingredients are tender. Add nutritional yeast just before serving.

Makes 6 servings

Feel free to experiment with the vegetables. Potatoes, broccoli, squash and corn would all be excellent additions to this soup.

Bob's Red Mill Vegetable Soup Mix is a combination of split peas, barley, and miniature pasta shapes. If you can't find Bob's Red Mill brand, I've seen this particular mix in the bulk section at health food stores.

Roasted Bell Peppers

Nothing beats the flavor of roasted bell peppers. Part of the problem is that they are expensive to buy commercially prepared, and the other part of the problem is that they're usually packed in oil and/or high in sodium. That being said, they're soooo easy to make - and they don't require oil or salt. This also works with other types of peppers - just be sure to wear gloves if working with a spicy pepper.

3 to 4 bell peppers (I usually use one of each color - red, yellow, orange and green)

If desired, wash peppers and dry thoroughly. This step is not necessary since we will be removing all of the skin, but it makes some people feel better that it's been washed. :o) Make sure peppers are thoroughly dry before proceeding with the next step.

The roasting can be done using either an oven or an outdoor grill. If using an oven, preheat to 400 degrees and line a baking sheet with foil. Do not grease. With either method, cook peppers until the outside is completely dark and charred. This will take much longer in the oven (about thirty minutes, give or take a few minutes), so be patient. Turn frequently for even browning. The outside of the pepper should be charred, but don't over-do it or it will taste burned. If in doubt, it's better to under-cook than over-cook.

Allow peppers to sit until cool enough to handle. Under cold running water, gently peel off the charred skin with your hands (not a vegetable peeler) - it should come off easily. Grab the stem firmly and pull, removing both the stem and most of the seeds. Cut ends off peppers and slice open, rinsing once more to remove any residual seeds or seed membranes. Slice or dice for appropriate size, if desired, or keep whole to serve on a sandwich. Serve immediately or store in an airtight container for about 3 days. Roasted flavor will intensify as it is stored.

Squashy Pizza

So here's my dilemma: I love squash, all kinds of squash, partly because of how tasty it is and partly because of how nutritionally dense it is. Win-win, right? Well, not when the kids can't stand it. They don't like to eat it in any form. So, I figured I'd try to sneak it into pizza. Guess what? It worked!

1/2 large butternut squash
1 can (12 oz) petite diced cut tomatoes, no salt added
1 t. oregano
1 t. basil
1 t. salt
1/4 c. nutritional yeast
2 pre-made pizza crusts of your choice (check label to ensure no eggs or other animal products are used) or make your own
Assorted vegetables for topping

Peel and dice butternut squash. In a large saucepan, boil squash in water for about 10 minutes or until soft. Drain and allow to cool slightly.

Place squash in a blender along with tomatoes (do not drain) oregano, basil, salt and nutritional yeast. Puree on medium speed for approximately 1 minute or until smooth. Add a little water or soy milk if necessary for processing, but sauce should be thick. Add additional seasonings if necessary according to taste.

Preheat oven to 400 degrees. Top pizzas with sauce and desired toppings. I used diced portabello mushrooms, roasted bell peppers, thinly sliced zucchini, and non-dairy cheese crumbles. Bake on sheet or directly on oven rack for 7 to 8 minutes, watching closely to prevent burning. Serve immediately.

The nutritional information will vary significantly depending on type of pizza crust and toppings used.

Tip: If you don't mind the green color, add a large handful of raw spinach to the sauce before blending.

Split Pea Soup

I'll be honest, this one got mixed reviews at my house. I absolutely loved it, my youngest "really liked" it, and my oldest said, "meh." I interpret that as teenage talk for, "I'll eat it but it's not the same as nachos." This dish is high in fiber, very low in fat, and extremely delicious. If you don't have a crock pot, you can cook it in a pot on the stove.

16 oz. dried split green peas
1 small sweet or yellow onion, finely diced
2 cups sliced carrots
2 T. minced garlic
7 cups veggie broth
1 t. liquid smoke
1/4 c. nutritional yeast (optional)

Sort peas, removing any debris, and rinse thoroughly under cold running water. Place drained peas in a large crock pot. Add onion, carrots, garlic, veggie broth and liquid smoke (in that order). Do not stir - just layer the stuff , cover, turn on the crock pot and walk away. Cook on low for 10 hours or high 4 to 5 hours. Stir just before serving. Add nutritional yeast if desired.

Note: This will keep well in the refrigerator and is almost better, I think, the next day.

Makes 8 servings. Cal: 92, Fat: 0.3, Carb: 18, Fiber: 5, Sugar: 4, Protein 5.

Random Factoid: Split pea soup traditionally uses the bone from a ham for flavoring.

Tip: Veggie broth can come from a variety of sources. You can get it powdered (albeit very high in sodium), pre-made in cans or aseptic packaging, or you can make your own. To make your own veggie broth, simply steam veggies (which you're doing anyway, right?) and save the steaming water. This also works when boiling veggies in water. Homemade veggie broth is by far the healthiest way to go. Why? You control what goes in your broth. :o)

Ceasar Dressing

Next to blue cheese, Ceasar salad dressing is my all-time fave. Okay, maybe Ranch, too. See a trend? Creamy, delicious, fattening dressings. So, it became necessary to find healthy alternatives. I posted a recipe for Ranch previously on this blog, so now here is the Ceasar. :o)

1 pkg (12 oz) soft silken tofu
15 small green olives with pimientos
1 T. white wine vinegar
1 T. nutritional yeast
1 T. dijon mustard
3 T. water
1 sheet nori, crumbled
1 T. olive oil
1 T. lemon juice
1 t. Real Salt

Place all ingredients in a blender and process on medium speed until smooth, usually 1 to 2 minutes. The dressing is a little slimey-looking at first, but once you get it on the lettuce or vegetables it's as good as the "real" thing.

Makes 16, 2-T. servings. Cal: 20, Fat: 1, Carbs: 1, Protein: 1

Did you know? Ceasar dressing is typically made with anchovies to give it the salty flavor. The nori and green olives replace the flavor of anchovies. If you don't have/can't find/don't want to use nori, try substituting Bragg's Liquid Aminos or tamari to taste.

Veggie Lasagna

This is a modified version of a vegan lasagna I used to make using noodles. This version is completely veg-based, making it healthier and lower in calories. It's a little more labor-intensive than recipes I usually make, but it's great for a Saturday or Sunday night dinner when you have more time to cook.

1 medium eggplant
3 to 4 small zucchini
1 pkg (12 oz) firm silken tofu
2 T. lemon juice
1 t. basil
1 t. oregano
1 t. salt
1 t. garlic powder
1 t. olive oil
soy milk (if needed)
2 cups spinach, thinly sliced
1 jar (16 oz) spaghetti sauce of your choice (I like the no-sugar mushroom flavor)

Peel eggplant and remove ends. Remove ends from zucchini. Slice very thinly, lengthwise (these will be the lasagna "noodles"). Lightly salt eggplant and set aside.

Fill a medium saucepan halfway with hot water and bring to a boil. Cook spinach for 2 to 3 minutes. Stop cooking while it is still bright green - don't let it turn brown. Drain and press to remove as much of the water as possible.

While water is boiling, begin preparing the "cheese." Place tofu, basil, oregano, lemon juice, olive oil, salt and garlic powder in a blender. Blend on the lowest speed for a few seconds or until completely combined, but leave slightly lumpy. Drizzle in a little soy milk if necessary for processing. Add cooked spinach and pulse a few times to combine.

Line a 13x9 baking pan with foil, then coat with cooking spray. Place a small amount of spaghetti sauce in the bottom of the pan. Line with one layer of zucchini and one layer of eggplant, edges almost touching. Pour 1/2 of the tofu mixture, spreading evenly, followed by a small amount of spaghetti sauce. Continue layering in this way until all ingredients have been used.

Bake at 350 degrees for 20 minutes or until heated through. Let stand for 5 minutes before serving. Makes about 8 servings, unless you have teenage boys, then it makes less. :o)

Calories 100; Fat 3; Sat. Fat 0.4; Cholesterol 0; Carbs 13; Fiber 4; Protein 6

You can modify this many different ways by using different vegetables, herbs and seasonings.

Baked Burritos

In honor of Cinco de Mayo, the boys wanted something Mexican-ish. They originally suggested burritos, which are not my favorite. Earlier in the day I had come across a number of different recipes for Cinco de Mayo feasts, and this is a hybrid of my favorite parts of each.

8 (8 inch) flour tortillas (whole wheat is best)
1 can (12 oz) fat free refried beans*
1/2 small onion, diced
1 cup packed spinach, thinly sliced
2 roma tomatoes, diced
1/2 c. non-dairy cheese (optional)
Taco seasoning to taste
Olive oil

Preheat oven to 400 degrees. Line a baking sheet with foil and coat with non-stick cooking spray.

To prepare burritos, put a small amount of each ingredient just off center on each tortilla in the following order: beans, onion, tomatoes, taco seasoning, spinach, cheese. Tuck each side in and roll into a burrito. Place on prepared baking sheet with the open edge down to hold it in place.

Use a pastry brush to very lightly coat each burrito with olive oil. Bake at 400 degrees for 15 minutes. Turn over and bake an additional 5 minutes. Let stand for 5 minutes before serving. Garnish with salsa, avocado, non-dairy sour cream or any other desired burrito toppings.

Makes 8 burritos.

*If you have time, homemade refried beans are really easy. Take 1 1/2 c. cooked pinto beans (from scratch, not from the can or what's the point?) and mash with a potato masher. Mix with just enough water to get the right consistency, 1/2 t. of cumin, 1 T. powdered vegetable broth, and Real Salt to taste. Stir and continue adding water as necessary. Feel free to play with the seasonings until you get the taste you're after. They're much tastier than the canned beans, although they do take a bit more time.

Nutrition facts per burrito without garnishes
Cal: 265, Fat: 10, Carb: 35, Fiber: 4, Protein: 9

Random Factoid: Most commercially produced non-dairy cheeses contain casein, which is a milk protein. I hate to point out the obvious, but that means it's not a dairy-free cheese. Checking the label for casein (or more appropriately, lack of casein) will ensure you're getting a truly dairy-free cheese.