Fresh Corn Chowder

Corn chowder is a great summer soup and a nice change from just eating corn-on-the-cob! There are only a few ingredients and you can get creative with the toppings. Cutting the corn off the cob is easy if you have a sharp knife and a wide, flat bowl to cut it into. Just stand the husked corn cob on end and cut downwards. Also, an immersion blender is extremely handy to puree soup! This soup is creamy on its own from the pureed corn and potatoes!
Note: You can also use frozen corn if fresh corn is unavailable

HCV_CornChowder - 1 (1)2 cups veggie broth + 1 cup water
3 cups fresh cut corn (approx 4 ears)
1 small onion (or 1/2 med onion), minced
2 small (or 1 large) potatoes, peeled and chopped
1 Tbsp olive oil
1-1/2 tsp salt
1/2 tsp dried parsley
1 bay leaf

Topping suggestions:
Whole fresh corn kernels, reserved
Chopped avocado
Chopped tomato
Chopped bell peppers or hot peppers
Chopped fresh herbs like parsley or dill
Roasted pumpkin seeds
Chopped olives
Chopped roasted red peppers
Crumbled tempeh bacon

HCV_CornChowder - 1Heat olive oil in bottom of a soup pot and add minced onion. Saute for a few min until onion is soft.
Add veggie broth, water and seasonings and bring to a boil.
Add corn and potatoes, and simmer for 8-10 min.
Remove from heat and and puree soup, using an immersion blender or food processor (I like to puree it halfway and leave it a little chunky)

 

Add toppings of your choice and enjoy!

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Coconut-Curry Chickpeas and Veggies

This recipe is super-easy and versatile! The sauce only has three major ingredients – Veggie broth, coconut milk and curry powder. The key is to find a good-quality curry powder or garam masala blend! These Indian spice blends typically include spices like cumin, coriander, turmeric, black pepper, cinnamon and cloves. You can get sweet (mild) versions or spicy ones that include hot pepper like cayenne. Also, feel free to substitute different veggies if you’d like. This dish is rich and creamy and great served over rice!

HCV_CurriedChickpeasAndVeggies - 11 cup veggie broth
3/4 cup coconut milk
1 med or large potato, diced
2-3 carrots, diced
Small bunch of broccoli, chopped in small florets
1 can chickpeas (garbanzo beans), drained
1 cup frozen peas
2 tsp curry powder or garam masala
Other spices – salt, garlic powder, onion powder, parsley
1 Tblsp vegan margarine
1 Tblsp agave nectar or maple syrup (optional)

1 cup riceHCV_CurriedChickpeasAndVeggies - 1 (1)
Fresh cilantro (optional for garnish)

Start cooking veggies in boiling, salted water.
Boil for 8-10 min

Start cooking rice according to directions.

While veggies and rice are cooking, start making sauce.
Add veggie broth and spices to large skillet, and bring to boil.
Gently stir in coconut milk until it is dissolved.
Simmer for a few minutes and adjust seasonings.
HCV_CurriedChickpeasAndVeggies - 1 (2)Add chickpeas and frozen peas.
Drain cooked veggies and add to skillet.
Simmer a few more minutes.
Stir in margarine at end for a little more creaminess.

 

 

Serve over rice and garnish with fresh cilantro if you like!

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White Chili

This is another version of veggie chili that I really love. It’s much lighter in color due to the navy beans, chickpeas and mushrooms, but delivers just as much flavor! It’s high in protein due to the beans and chickpeas, and high in B vitamins and minerals due to the mushrooms.This is great served over rice and very kid-friendly. 🙂

HCV_WhiteChili - 1 (1)2 cups veggie broth
1 can navy beans (or any white beans)
1 can chickpeas or garbanzo beans
1 pkg cremini (baby bella) or white mushrooms, cleaned and chopped small
1 small can tomato sauce
1 large potato, peeled and diced small
2-3 carrots, peeled and diced small
1 cup rice
Seasonings – salt, pepper. garlic powder, onion powder, chili powder, chipotle powder
Toppings/garnish (optional) – Shredded vegan Daiya cheese, chopped onion, fresh herbs

HCV_WhiteChili - 1 (2)

Start to cook rice in a separate pot.

 

Combine veggie broth and tomato sauce in pot and add any chili seasonings that you like. Bring to a boil and add diced potatoes and carrots.
SImmer 8-10 min.

In the meantime, saute mushrooms in a little oil.
When mushrooms are soft and cooked through, add to chili.
Drain navy beans and garbanzo beans and add to chili.

HCV_WhiteChili - 1 (3)

Simmer 5-7 more min.
Adjust seasoning if necessary.

 

 

 

Serve over rice and garnish with vegan cheese, onions or herbs!

Enjoy!

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Creamy Potato Leek Soup with Smoky Shiitake Bits

This potato leek soup is healthy and delicious… no butter or heavy cream needed! And it’s topped with salty, smoky mushroom bits that you can make while the soup is cooking! I highly recommend investing in an immersion blender. They are inexpensive and come in so handy with dishes like this!

CreamyPotatoLeekSoup - 1 (6)5 cups veggie broth or water (I use half of each)
1 cup unsweetened almond milk
4 large potatoes, peeled and chopped
2 leeks, cleaned and sliced
2 Tblsp olive oil
Spices – Salt, pepper, garlic powder, onion powder
Herbs – Dried parsley, ground thyme, bay leaf

Mushroom bits:
1 pkg shiitake or cremini mushrooms, cleaned and sliced thin
1 Tblsp tamari or soy sauce
1 tsp olive oil
1/8 tsp smoked sea salt

CreamyPotatoLeekSoup - 1 (2)Clean leeks by first cutting off tough dark green parts and bottoms
Slice in half lengthwise and run under cold water, being careful to clean out any dirt or sand in the layers
Chop white and light green parts
Saute in 2 Tblsp olive oil until soft and slightly caramelized

While leeks are sauteing, bring veggie broth/water plus herbs and spices to boil
Add chopped potatoes and cook approx 15 min until tender
Add sauteed leeks
Simmer 5-10 more min
CreamyPotatoLeekSoup - 1 (3)Puree with immersion blender or in food processor
Stir in unsweetened almond milk

Mix sliced mushrooms with other ingredients listed for mushroom bits
Heat 1 Tblsp of oil in a skillet and saute mushrooms for 10-12 min, tossing occasionally
Drain on paper towel

 

 

CreamyPotatoLeekSoup - 1 (5)Serve soup topped with mushroom bits and dried/fresh parsley or chives!

Lentil and Veggie Shepherd’s Pie

Shepherd’s pie is definitely comfort food, and this one is so healthy, with lentils and familiar veggies that kids love! Lentils add protein and fiber to this dish, and you can use any combo of vegetables that you like. Mushrooms provide a nice texture with the lentils, but you can leave them out if you wish, or replace with sauteed, diced onion, zucchini, etc. A can of diced or crushed tomatoes is also a nice addition to the lentil and veggie mixture for the base. The key to making this is in the timing. While the lentils are cooking, saute any other veggies like mushrooms or onions, and also make mashed potatoes!

(Note: Smaller lentils like French lentils or red lentils will cook faster than the larger ones that are light brown in color.)

HCV_VeggieShepherdsPie - 11 cup dry lentils (If possible soak lentils the night before or at least a few hours – they will double in size and also cook much faster)
2 cups veggie broth
1 cup frozen mixed veggies (i.e. corn,carrots,peas,green beans)
1-2 cups mushrooms, chopped small
4 med potatoes, peeled and chopped (for mashed potatoes)
Spices – Salt, onion powder, garlic powder
Herbs – Parsley, sage

HCV_VeggieShepherdsPie - 1 (1)Bring veggies broth plus herbs and spices to boil. Rinse and drain lentils and add to broth. Cook until soft (approx 20-45 depending on type of lentils)
Add extra broth if necessary – should be a little soupy

In the meantime, start making mashed potatoes. Boil water (add salt) and add potatoes.
When potatoes are soft, mash with salt, pepper, 2 Tblsp margarine and 1/2 cup unsweetened almond or soy milk

 

Saute chopped mushrooms in a little margarine or oil.HCV_VeggieShepherdsPie - 1 (2)

When lentils are soft, add mushrooms and mixed veggies and cook 10 min longer.

 

Put layer of lentil mixture in pie dish (spray with cooking spray first)
Spread layer of mashed potatoes on top
Cook 350 degrees about 40 min and then broil 5 min to brown top

 

Enjoy! This is also great for leftovers and can be easily reheated in the microwave!

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Greek-inspired Bean and Veggie Stew

There are so many elements of Greek food that I love… Kalamata olives, tomatoes, artichokes, spinach and olive oil to name a few! I decided to come up with a stew that incorporates many of these ingredients with a light, flavorful sauce! You can play with the spices and add any combination that you like. In addition to what I used, basil, thyme and marjoram would also be good. I’m looking forward to making this dish again in the summer with fresh herbs from my garden!

 

HCV_GreekStew - 1

1 large potato (or two med size), peeled and diced
Grape or cherry tomatoes, halved
Fresh spinach
1 can navy (or white) beans, drained
1 can artichoke hearts, chopped
Kalamata olives, pitted
Oil for sauteing
Steamed rice

Sauce:
3/4 cup vegetable brothHCV_GreekStew - 1 (1)
1-2 Tblsp lemon juice
1-2 Tblsp white wine
Spices – Salt, pepper, garlic powder, onion powder, oregano, dill, parsley
Saute potatoes (if you like, can also add peppers, onions, garlic) in skillet in a little olive oil or canola oil. Cook 5-10 min.
Add olives, tomatoes and artichokes. Saute a few more minutes.
Add beans.
Mix sauce ingredients and add sauce to skillet. Add fresh spinach and cover.
Simmer for 5-10 min covered until spinach is wilted.
(You can add a little more broth if needed)

HCV_GreekStew - 1 (2)

Serve over rice and enjoy!

 

 

 

 

 

HCV_GreekStew - 1 (3)

 

 

 

Pureed Red Lentil Soup

One of my favorite Italian/Mediterranean restaurants has a pureed red lentil soup that is to die for! I’ve been on a mission to recreate it, and I think I’ve succeeded. Now instead of spending 5 bucks on a cup of soup, I can make a whole pot for the same price!
(Note: Red lentils are much smaller than other types of lentils and therefore, don’t need to be soaked ahead of time. My grocery store carries the Bob’s Red Mill brand and the Goya brand. Also, a hand-held immersion blender is a great investment and the perfect tool for making pureed soups. I also use it for potato-leek soup and squash soup!)
HCV_ RedLentilSoup1

1-1/2 cups red lentils, uncooked
6 cups veggie broth/water
2 med potatoes, diced
3 carrots, diced
1 small can tomato sauce
1 Tblsp lemon juice (optional)

 

 

Bring broth/water and tomato sauce to a boilHCV_RedLentilSoup2
Add red lentils
Add potatoes and carrots
Add herbs and spices (I use salt, garlic powder, onion powder, parsley and curry powder)
Simmer for 25 min.
At the end, add lemon juice (this adds some freshness and acidity)

You can eat this soup at this point (i.e. chunky), or puree with hand-held immersion blender.
(I prefer it pureed, but it’s good either way!)


Enjoy with a green salad or some garlic bread, or both!

Vegetable Bean Soup

This vegetable bean soup is the best, and it’s so simple to make! It’s great any time of year and you can use any combo of fresh and frozen veggies. It has one can of beans (I like kidney beans) and a tomato broth with spices/herbs. I also love to add rice to this soup (I use a wild rice blend called Royal Blend). I find that kids love this soup and it’s great for leftovers in lunch boxes too! 🙂1_ - 1 (84)

6 cups veggie broth/water
1 small can tomato sauce
Potato, 1 large diced
Carrots, 2-3 diced
Broccoli, cut into florets
Peas, 1/2 cup frozen
Corn, 1/2 cup frozen
1 can kidney beans, drained
Optional: 1/2 cup white, brown or wild rice (uncooked)

 

 

Bring veggie broth/water plus tomato sauce to a boil. (if making rice, start in another pot)
Add salt, pepper and dried spices (onion powder, garlic powder, thyme, sage and parsley)
Add potatoes, carrots and broccoli
Simmer for 8-10 min
Add beans plus frozen peas and corn
Simmer 8-10 more minutes
Add cooked rice at end

This soup is great served with garlic bread!

Split Pea Soup

This is such an easy vegan meal… only 4 major ingredients!!
The key here is to soak the split peas in plenty of water ahead of time. It drastically reduces the cooking time! This recipe is perfect for colder days!

1_ - 1 (77)
Soak 1-1/2 cups split green peas (2 hours or more)
Rinse split peas
Bring to boil 6 cups veg broth/water
Add split peas
Add diced carrots and potatoes
Add salt, pepper, onion powder, garlic powder, dill weed & parsley
Simmer 45-50 min until peas break down