Apricot Lentil Soup
1 onion, chopped
2 cloves garlic,
1/3 cup (80 ml) dried apricots, chopped
2 stalks of
1-1/2 cups (360 ml) red lentils
5 cups (1
liter + 240 ml) stock
14 ounce (395 g) can of diced tomatoes,
1/2 teaspoon dried thyme
salt to taste
ground black pepper to taste
1 cup (240 ml) diced carrots
garlic, celery, and apricots in olive oil. Add lentils and stock.
Bring to a boil, then reduce heat and simmer 30 minutes.
tomatoes and juice, and season with thyme, and salt and pepper to
taste. Simmer for 10 minutes, or until lentils are tender.
Puree lentil mixture in blender, and
return to pot. Add diced carrots, and simmer gently until carrots
are cooked, yet still slightly firm. The contrast in textures is
what you are looking to achieve. Makes 8 servings.
92 calories per serving
8 g fiber
1 g protein
Vitamin A 48%
1 cup (240 ml) dried Good Mother Stallard*
beans, washed and sorted
1 cup (240 ml) dried Cannellini beans,
washed and sorted
1 3-inch (7.5 cm) piece Kombu*
1 cup (240
ml) dried Persian lentils, washed and sorted
1/2 package (4
pieces) Yves breakfast link sausages, diced
6 cups (1 liter +
480 ml) veggie broth or water
3 stalks celery, diced
2 cloves garlic, minced
1 fresh eggplant, diced
1 14-ounce (395g) can diced tomatoes, with juice
1/4 tsp ground turmeric
1/4 cup dark raisins
salt and pepper to taste
and sorted beans in crockpot. Cover with water and add Kombu, soak
overnight. In the morning, drain soaking water.
and sorted lentils, veggie broth or water, celery, onion, and
garlic. Cook on "high."
When beans are tender, broil eggplant
and sausages until golden brown. Add to crockpot with tomatoes and
juice, seasonings, and raisins. Continue cooking until eggplant is
soft and sausages are tender.
This soup freezes beautifully.
Enjoy, enjoy, enjoy!
*use other “fancy” beans if not
Nutritional information, per serving:
255 calories total
70 calories from fat
7 g fat
39 g carbohydrates
19 g fiber
19 g sugars
6% Vitamin A
9% Vitamin C
Quick 'N' Tasty Beans
With the complexity of bringing together a
festive meal, you will appreciate the simplicity of this dish that
has hidden rewards. The earthiness of the garlic, cooked briefly with
the tomatoes, adds such pleasing flavors you'll welcome this easy
recipe into your repertoire.
1 3/4 lbs. (790 g) Roma tomatoes (Italian
6 cloves garlic, minced
1/2 C. (120 ml) water
2 1-lb. (450 g) cans black beans, drained
Salt and pepper to taste
tomatoes, garlic, and water in a large skillet, and cook over high
heat, stirring frequently, for 5 minutes.
Add beans to skillet, season to taste,
and cook 5 to 6 minutes. Adjust seasonings if needed. Serves 6.
Sprouted Garbanzo Hummus
2 1/2 cups (600 ml) sprouted garbanzos
1/2 cups (360 ml) raw tahini
1/2 cup (120 ml) fresh lemon juice
1/2 cup (120 ml) purified water
1/2 cup (120 ml) chopped
2 tablespoons minced garlic
1/2 tablespoon sea salt
1 teaspoon ground cumin
3/4 cup (180 ml) Bariani's
stone-pressed organic extra virgin olive oil
Combine all ingredients in a food processor
and process to desired consistency. Longer processing will produce a
Hearty Lentil Soup
3 cups (720 ml) Almond Milk
3 tablespoons minced garlic
3 tablespoons minced onion
cup (120 ml) diced bell pepper
3/4 cup (180 ml) chopped tomato
3 tablespoons fresh dill
1 teaspoon sea salt
(120 ml) extra virgin olive oil
1 cup (240 ml) water
(720 ml) sprouted lentils
Blend all ingredients except lentils in a
VitaMix or blender. Stir in lentils and serve. Serves 5.
Zesty Black Bean Patties
1/4 C. (60 ml) raw, unsalted sunflower
1/4 C. (60 ml) raw walnut pieces
1 small onion, quartered
2 to 3 T.
2 C. (480 ml) cooked, drained black beans*
1/2 C. (120 ml) oat bran (uncooked)
1/4 t. garlic powder
1/4 t. ground black pepper
t. ground cumin
3/4 t. ground coriander
3/4 t. chili powder
2 to 3 T. water as needed
sunflower seeds and walnuts in the work bowl of a food processor and
process until finely ground. Turn out into a large mixing bowl and
onion in the food processor until diced. Transfer to a skillet, add
water and cook until soft, about 5 minutes. Return to processor.
C. (120 ml) of the rinsed and drained black beans, and add them to
nuts in mixing bowl. Put remainder into processor with onions.
remaining ingredients to processor and process until well blended.
Add to bowl with ground nuts and mix well.
a baking pan and drop patties from a large spoon. Flatten slightly
so they will bake evenly.
Bake at 400 F (Gas Mark 6) for 12
minutes. Turn the patties with a metal spatula and bake 10 minutes
longer. Makes 9 to10 very tasty patties.
*1 1/2 one-pound (450 g) cans of drained
black beans will give you the 2 cups (480 ml) needed
Tofu Tomato Fondue
2/3 C. (158 ml) finely minced onions
lb. (453 g) fresh tomatoes, diced
1 T. extra virgin olive oil
1 12-oz. (340 g) pkg. soft silken tofu
C. + 2 T. (89 ml) unsweetened soymilk
3 T. nutritional yeast
1 t. salt
2 T. cornstarch
2 T. water
onions, tomatoes, and olive oil in a 2-quart (2 liter) saucepan.
Cook over medium-high heat for about 10 minutes, stirring
frequently, until soft and broken down.
soymilk, nutritional yeast, and salt and stir with a wire whip to
make a smooth fondue.
cornstarch and water in a small cup and stir until smooth. Add to
bubbling fondue a little at a time until thickened to desired
Serve some of the fondue in small bowls
and keep the remainder warm over low heat. Makes 4 servings.
Prepare a platter of raw finger vegetables
along with lightly steamed vegetables to dip into the fondue. To
round out the meal, serve with salad and cooked grains such as brown
rice, barley, or quinoa.
SUGGESTIONS FOR RAW VEGETABLES:
carrot sticks, celery sticks, daikon radish strips, bell pepper
strips, zucchini sticks or rounds, jicama sticks, red and green
cabbage wedges, beet sticks, radishes, anise wedges, turnip rounds,
rutabaga rounds, kabocha squash sticks, asparagus spears, fresh green
beans, Jerusalem artichokes, kohlrabi slices, broccoli florets,
SUGGESTIONS FOR STEAMED VEGETABLES:
Asparagus spears, green beans, Brussels sprouts, broccoli florets,
cauliflower florets, artichoke hearts, beet slices, winter squash
cubes, rutabaga slices, roasted eggplant cubes, zucchini, yellow
Dilled Garbanzo Fondue
1 1-lb. (450 g) can garbanzo beans with the
2 large cloves garlic, whole
1/4 t. freshly ground
1 t. dried dill weed
1/2 t. ground nutmeg
t. salt or to taste
5 oz. (140 g) (approximately 1/2 pkg.) firm
1 t. lemon juice
1 T. extra virgin olive oil
Put all ingredients into the workbowl
of a food processor, and process until coarsely or thoroughly
pureed, as desired.
Transfer to a 2-quart (2 liter)
saucepan and warm gently over medium heat.
Serve with whole-grain bread or pita,
raw vegetables, and steamed tender-crisp vegetables. Serves 2.
For a family or company presentation to
serve 6, triple the recipe. Transfer the warmed fondue to a tureen,
and serve bowls at the table to ladle out each serving.
Arrange a platter of raw vegetables, a
platter of steamed tender-crisp vegetables, and a basket of breads
to serve at the table. Below are some vegetable and bread
Raw Vegetable Platter:
strips using red, yellow, orange, and green bell peppers
and broccoli florets
Daikon radish spears
Steamed Vegetable Platter:
1 medium eggplant, sliced 1-inch (2.5 cm)
2 medium zucchinis, angle sliced 1/2-inch (1 cm) thick
medium onions, sliced 1/4-inch (.5 cm) thick
Salt and pepper to
3 1/2 C. (840 ml) water
1 C. (240 ml)
1 1/4 t. salt
1 C. (240 ml) medium-coarse
cornmeal or cornmeal labeled polenta
2 T. nutritional yeast
1 1/2 lbs. (680 g) tomatoes, chopped
and pepper to taste
1 lb. (450 g) vegan mozzarella cheese, cut
into 12 slices
1 C. (240 ml) finely shredded purple cabbage
to 375 F. (Gas Mark 5). Lightly oil 3 baking sheets.
eggplant and zucchini on one baking sheet, and the onions on the
other. Sprinkle lightly with salt and pepper. Bake at 375 F. (Gas
Mark 5) for about 25 to 35 minutes or until fork tender and lightly
browned. The third baking sheet is reserved for the polenta.
vegetables are roasting, heat water to boiling in a 4-quart
(4-liter) saucepan. Add soymilk, salt, and cornmeal, and simmer
gently over medium heat, stirring frequently with a wire whip, for
about 10 minutes.
nutritional yeast and continue cooking, stirring occasionally, until
mixture reaches the consistency of very thick oatmeal, about 15 to
20 minutes. Pour out onto the third baking sheet, spreading to a
10-inch by 12-inch (25 by 30-cm) rectangle. Chill until ready to
into a deep skillet and sauté over high heat for about 3 or 4
minutes. Season with salt and pepper and set aside.
a clean baking sheet, arrange the polenta cut into 6 even servings.
Place eggplant slice on top of polenta, slightly askew so polenta is
with zucchini slices, then sliced onions, then top with cheese.
plastic wrap and refrigerate until ready to serve.
Warm tomato sauce. Remove plastic from polenta stack, and place
under the broiler for about 3 minutes or until cheese melts.
Pour tomato sauce over cheese and
sprinkle with chopped green onions. Garnish plate with shredded
purple cabbage. Serves 6.
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