Tuscan Vegetable Soup

Ingredients

1 (15-ounce) can low-sodium canellini beans, drained and rinsed
1 tablespoon olive oil
1/2 large onion, diced (about 1 cup)
2 carrots, diced (about 1/2 cup)
2 stalks celery, diced, (about 1/2 cup)
1 small zucchini, diced (about 1 1/2 cups)
1 clove garlic, minced
1 tablespoon chopped fresh thyme leaves (or 1 teaspoon dried)
2 teaspoons chopped fresh sage leaves (or 1/2 teaspoon dried)
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
32 ounces low-sodium chicken broth or vegetable broth
1 (14.5-ounce) can no salt added diced tomatoes
2 cups chopped baby spinach leaves or kale

Directions

In a small bowl mash half of the beans with a masher or the back of a spoon, and set aside.

Heat the oil in a large soup pot over medium-high heat. Add the onion, carrots, celery, zucchini, garlic, thyme, sage, 1/2 teaspoon of salt and 1/4 teaspoon of pepper, and cook stirring occasionally until the vegetables are tender, about 5 minutes.

Add the broth and tomatoes with the juice and bring to a boil. Add the mashed and whole beans and the spinach leaves and cook until the spinach is wilted, about 3 minutes more.

Adapted from the Tuscan Vegetable Soup recipe at Food Network

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

Easy Black Bean Cakes

Easy Black Bean Cakes

This makes a great vegan recipe.  I'm thinking you could also bake them and that would be even healthier.  I will try it that way next time.  You could also easily substitute other veggies as well. 

can of black beans, drained really well
¼  yellow squash, minced
¼  zucchini, minced
½  onion, minced
2 tsp cumin
salt to taste
whole wheat bread crumbs, or alternative flour (soy, almond, garbanzo bean)
1 -2 tsp olive oil or cooking spray

Mash the black beans, squash, zucchini, onion, cumin and salt with a fork or potato masher.  Add bread crumbs to keep the mixture from being too sticky. Form into patties.  Heat oil in frying pan, add patties and cook on each side till browned….about 5 minutes per side.  For the topping I added Mango Salsa.  You can be creative with the topping.

You can also sub the squash and zucchini with red, green or yellow peppers.

Southwest Quinoa Soup

Ingredients
8 cups water
1 1/2 cups uncooked organic quinoa

2 1/2 cubes vegan boullion
1 1/2 tbsp all natural taco seasoning
1/2 chopped red onion
1 chopped carrot
4 cloves minced garlic
1/2 tbsp tumeric
1/2 tbsp cumin
Bay leaf
1/2 can of green enchilada sauce
1/2 can of green chilies
1 (15 oz) can kidney beans
1 (15 oz) can black beans
1 cup frozen corn
1 (8 oz) can diced tomatoes
1 lime
1/2 cup chopped fresh cilantro
1 sliced avocado
1 chopped scallion

Directions

In a large pot combine the first 16 ingredients (through diced tomatoes) and ring to a boil. Reduce heat to low and simmer until carrots are tender (about 15-20 minutes).

Ladle into bowls, then dress with fresh cilantro, 2-3 drops of lime oil, avocado slices, and chopped scallions. For a complete dinner serve with a big salad and a slice of whole grain bread.

Easy Roasted Vegetables

My cute friend Marcy brought this to book club last week and I couldn't keep my hands off of it.  I may or may not have had 3-4 servings of it.  I may or may not have picked at it throughout the night and I may or may not have threatened Marcy that if the recipe wasn't in my hands 2.5 seconds after she got home that she was in trouble.  She obliged and I got it right away.  Woot!

Easy Roasted Vegetables

1 ¼ lbs. red potatoes, scrubbed and quartered

1 tbsp olive oil

1 tsp chili powder

½ tsp ground cumin

½ tsp salt

¼ tsp thyme

1/8 tsp pepper

3 medium zucchini, cut into large chunks

2 red bell peppers cut into strips

1 sweet onion, sliced

Preheat oven to 450. Combine potatoes and oil in a 9x13 pan. Bake 15 mins. 

Meanwhile, combine chili powder, cumin, salt, thyme, and pepper in a small bowl. 

Add to the potatoes. Then add zucchini, bell peppers, and onion- toss to coat. 

Bake until vegetables are tender about 25 minutes longer.

***I used 2 zucchini and 2 yellow squash

Roasted Root Vegetable Soup

The original recipe adds goat cheese and croutons for flavor.

2 large sweet potatoes, peeled and cubed

2 large carrots, peeled and cubed

2 parsnips, peeled and cubed

1 medium celery root, peeled and cubed

Extra virgin olive oil

Salt and freshly ground black pepper

nutmeg

1 bulb garlic, roasted

4 cups vegetable stock (or chicken stock if you prefer)

1 tablespoon of honey

Pre-heat the oven to 400 degrees.  In a roasting pan, coat the potatoes, carrots, parsnips and celery root in just enough oil to coat, then season with salt, pepper, and nutmeg.  Roast the vegetables until tender and caramelized at the edges, about 45 minutes.

Puree the vegetables in batches with the garlic and stock and transfer to a soup pot.  Season the soup with honey and cool.  Place goat cheese and croutons for garnish and float in soup cup if desired.