Zingy Italian White Bean Soup

You will need to wash and soak the dried cannellini beans over night so plan ahead!  This recipe serves two people generously, so if you are making it for a crowd, increase the ingredients.  Start cooking the beans before you begin chopping the vegetables and they should be ready to go by the time you are ready to make the soup.

1 cup dried cannellini beans (white Italian kidney beans), soaked

1 unsalted vegetable bouillon cube

4 garlic cloves, minced

half a red onion, diced

2 stalks of celery, diced

3 stalks of fresh fennel, or half a fennel bulb, diced

1 zucchini, diced

1 bunch of fresh spinach, chopped

1 tsp oregano

4 fresh sage leaves, chopped

1 tsp parsley

1 tsp sea salt

freshly ground black pepper

1 lemon

Directions:

1.  Drain the beans, then put them in a pot, cover with water, and bring to a boil.  Lower the heat and simmer until al dente (this is after soaking overnight).

2.  In a large soup pot, dissolve the bouillon cube in 1/4 cup water over medium heat.  Add garlic and onion.  Cook, stirring constantly, until they sweat.  Add celery and fennel with a pinch of sea salt.  Allow the vegetables to heat through and soften.  Cover the vegetables with spring water, and bring to a boil.  Simmer for 5 to 10 minutes.

3.  Add zucchini, spinach, cooked beans, oregano, sage, parsley, sea salt, and black pepper.  Simmer for another 5 minutes, or until the zucchini is cooked, but not mushy.  Turn off the heat.  Squeeze the juice of a whole lemon into the soup.  Adjust the seasonings to your liking and serve.  

From the book Forks over Knives

Bean and Barley Chowder

Barley is an excellent source of Soluble Fiber!  This means that they act as a prebiotic.

The longer you cook this thick and hearty soup, the creamier and richer tasting it becomes.

Ingredients:

8 cups water or vegetable broth

1 cup dry baby lima beans, soaked overnight and drained

1 cup chopped onions

1 cup chopped carrot

1 celery stalk, finely chopped

1/2 cup pearl barley

1 T crushed garlic

1 tsp thyme

Salt and Pepper

Directions:

Place water and beans in a large soup pot and bring to a boil.  Add remaining ingredients, except salt and pepper.  Return to a boil, reduce heat to medium, cover and simmer until barley and beans are tender and broth is creamy, about 1 1/2 to 2 hours.  Season with salt and pepper to taste.  Serve hot.

Recipe from Forks over Knives

Chocolate Chip Cookies

This is a recipe out of the Happy Herbivore cookbook.  It is egg free and very low in fat.  It also makes a small recipe - about 18 cookies.  I made it for five kids, two of which have egg allergies and one of which has a peanut allergy.  They declared them thumbs up.  They are very light and soft.

Ingredients:

1/3 cup unsweetened applesauce

1/2 cup light brown sugar

1 tsp vanilla extract

1/4 cup non dairy milk

1 cup whole wheat pastry flour

1 tsp baking powder

1/4 tsp fine salt

1 T. cornstarch

a few dashes of cinnamon

1/2 cup vegan chocolate chips

Directions:

1.  Preheat oven to 350 degrees.

2.  In a large bowl, combine applesauce, sugar, vanilla, and non-dairy milk.

3.  In a small bowl, whisk flour, baking powder, salt, cornstarch, and cinnamon.

4.  Transfer the dry mixture into the wet mixture in three batches.  Stir until almost combined.

5.  Fold in chocolate chips.

6.  Drop spoonfuls on cookie sheet and bake for 8-10 minutes for a soft and light cookie, or a few minutes more for a firmer cookie, being careful not to burn.  I used a non-stick cookie sheet.  If yours isn't smooth, I would recommend spraying it with non-stick spray.

Calories: 61, Fat: .07g, Cholesterol: 0g, Carbs: 12.5g, Sugars: 6.2g, Protein: 1g

Roasted Squash & Red Lentil Spread

Roasted Squash & Red Lentil Spread

2 3/4 cups roasted butternut squash cubes, about 1 inch, lightly packed
1 cup dry red lentils cooked in 4 cups water for 20 minutes or until mushy, well drained)
1 tablespoon garam masala
1/4 cup  tahini
1 clove garlic, grated
1 tablespoon  granulated onion
1 teaspoon ground coriander
1/2 teaspoon cayenne pepper, to taste
1 teaspoon paprika
1 teaspoon fine sea salt
3/4 cup  unsweetened nondairy milk, or suppress/reduce amount of salt and use vegetable broth instead

Combine all ingredients (but for the milk or broth) in a food processor or blender. Process or blend until smooth.

Add milk or broth as needed, depending on the thinness/thickness you’re looking for. Enjoy warm, at room temperature, or cold, depending on use.  Great dip for raw vegetables!

Yield: About 4 cups  

From Fat Free Vegan