Creamy Broccoli Carrot Soup

This is so easy and so filling, but so healthy! I guess that's the theme of all my soups, if you really think about it. It doesn't have a ton of calories (only about 180 per cup), so you can easily have seconds - even if you're watching your weight. The boys and I scarfed it right down.

4 c. vegetable broth
1/2 c. dry barley
2 medium stalks broccoli
2 large carrots, peeled if desired*
13.6 oz. can Lite Coconut Milk (I used the Thai Kitchen brand)
1 c. vegan cheese (optional)
4 T. nutritional yeast
Granulated garlic to taste
Real Salt to taste

Bring the vegetable broth to a boil. Add barley, return to a simmer, and cook for 15 minutes, stirring occasionally. Meanwhile, prepare the vegetables.

Shred carrots using the large holes of a cheese grater (a food processor makes quick work of this, but it's easy enough to do by hand). Cut florets off broccoli and chop stalk into pieces equal to the size of the florets, stopping when the stalk gets tough. Soak in a bowl of cold water and apple cider vinegar for about 10 minutes. Drain, then process in a food processor until small pieces but not completely pulverized.

After the barley has been cooking for 15 minutes, add coconut milk, broccoli and carrots. Stir to combine. Return to a simmer and cook 15 more minutes or until vegetables and barley are tender. Season with salt and granulated garlic as desired.

You can add the cheese and nutritional yeast at this point and serve, or you can make it creamier. I vote creamier. If you have an immersion (hand) blender, stick it in the pot and blend away until it reaches the desired consistency. If you don't, you can process in batches in your blender - just remember it's hot and the lid can blow off if you try to process too much at once. Make it as creamy or chunky as you like. If you are blending, add the cheese and nutritional yeast at the end. The cheese can be hard to get off the blender blades.

Makes 6, 1-cup servings (but you're going to want more than one cup, I promise!)

*Note: It is not necessary to peel most root vegetables - just give them a good scrubbing. Keeping the skin on retains more fiber and most of the time you won't notice a difference. :)

Curry Wraps

My oldest hates everything foreign - usually until he tries it. This was no exception. The flavor was not something he was used to, but it was quite yummy and we all enjoyed it. I should have made mored because they both wanted seconds! :o)

1 1/2 c. cooked barley
1 1/2 c. cooked white beans
Curry Sauce (recipe will follow)
3 burrito-sized wheat tortillas
9 romaine lettuce leaves
Shredded Vegan Cheese (if desired)

Combine barley and white beans in a large bowl or pot. Use a bowl if you are making a cold wrap and use a pot if you are making a warm wrap.

Prepare Curry Sauce:
1 package (12 oz) light firm silken tofu, drained
1 t. yellow curry powder
1 t. Real Salt
1/4 t. granulated garlic
1/4 t. ginger
1/8 c. nutritional yeast
1 T. Bragg's Liquid Aminos
1/4 c. coconut milk

Place all ingredients except coconut milk in a hand blender. Add half of the coconut milk and begin blending, adding more milk as necessary to reach desired consistency. The sauce should be thin but not runny. Taste, and adjust seasonings if necessary.

Add 1/2 of the sauce mixture to beans and barley, stirring to combine. Store remaining sauce in an air-tight container in the refrigerator for up to one week. If you want a warm wrap, heat barley mixture over low heat until just heated through. Remove center rib from lettuce leaves, and arrange three of each lettuce leaf on each tortilla. Top with 1/3 of barley mixture. Fold bottom up and then roll both sides over like a burrito. Serve immediately.

If desired, garnish with tomato and/or avocato before rolling.

Smashed Yams

My favorite part of Thanksgiving is Yams. I love yams. Historically my family has made them with marshmallows (not vegan) and cream (again, not vegan). This dish is vegan friendly. Believe me - you're not missing anything.

6 yams
2 T. Earth Balance
1/2 c. pure maple syrup (more or less for desired consistency)
1/2 c. coconut milk (more or less for desired consistency)
Cinnamon, if desired

Scrub and peel yams. Bring a very large pot of water to a boil. Cut each yam in half lengthwise, then slice into 1/2 in. pieces. Boil for 20 to 30 minutes or until yams are very soft.

Drain yams. Dump into a very large serving bowl. Add Earth Balance and about 1/4 cup each of maple syrup and coconut milk. Add desired cinnamon if using. Using a hand blender, mix yams until very smooth and combined (about 30 seconds to 1 minute). Add remaining maple syrup and coconut milk, using slightly more or less as needed. Yams should be moist and fluffy, but not liquified.

Pour yams into a 13x9 inch baking dish. Bake for 20 to 30 minutes or until yams are slightly bubbly. Serve right away.

Can be made ahead if desired. Prepare dish to the point of baking and then store in the refrigerator until ready to serve. Remove dish from the refrigerator approximately 30 minutes before you are ready to bake it.

Variation: Add a small can of crushed pineapple (drained) before pouring in the baking dish.