Vegan Potato Soup

• Adapted from this blog

INGREDIENTS
2 tablespoons water for sautéing instead

2 medium onions , chopped finely

2 ribs celery , diced

2 large carrots , diced

4 cloves garlic , chopped finely

2 teaspoons salt , plus more to taste

½ teaspoon ground black pepper , plus more to taste

4 tablespoons all purpose flour 

2 cups (480 mls) non dairy milk , cashew milk or soy milk are my milks of choice for savory recipes but any other unsweetened creamy non-dairy milk will work too

2½ - 3 cups  broth/stock , divided

5 medium (about 700 grams) potatoes , cut into ½ inch cubes ( I like to use Yukon Gold or red potatoes)

¼ teaspoon ground nutmeg , (optional)

1 bay leaf

INSTRUCTIONS

To a large saucepan, add water and warm over a medium heat before adding the onions, celery and carrots. Cook, stirring constantly, until the onions are just starting to get a little color, then add the garlic and cook for another 2 minutes. 

Add the salt and pepper, then the flour to the pan and stir it all around for about a minute to cook the raw flour taste out, then slowly add the soy milk, stirring as you go to work out any lumps. Then add the vegetable broth (reserving about ½ a cup / 120 mls) , chopped potatoes, nutmeg and the bay leaf. 

Stir really well then let it simmer for about 30 minutes, or until the potatoes are soft and just starting to break down. Add all of, or some of, the reserved ½ a cup / 120 mls of broth if you prefer a thinner consistency. Taste and adjust seasoning if necessary. 

Potato/Fennel Soup

From this blog

Ingredients:

• 4 celery stalks, diced
• 1 onion, diced
• 3 carrots, diced
• ½ fennel bulb, diced (optional)
• 5 cloves garlic, minced
• black pepper, to taste
• 1 teaspoon fennel seeds, ground
• 2 teaspoons salt
• 2 tablespoons Nooch
• 4-5 cups veggie stock
• 3 lbs red potatoes, peeled and chopped
• 2 bay leaves
• 1 medium green cabbage, sliced
• 
  
• 1. ½ cup water ½ cup cashews, soaked in water

• or
• 2. 1/2 cup Cannelloni and ½ cup almond milk

Instructions:

In a large soup pot, sauté the celery, onions, carrots, garlic, and fennel bulb (if using) over medium high heat. Adding a splash of veggie stock along the way to keep from sticking, repeat this process about 3 times.

Next, add in the black pepper, ground fennel, Stardust, bay leaves, and nutritional yeast to the pot. Add the remaining veggie stock and potatoes to the pot, ensuring the liquid meets the top of the potatoes. Bring to a simmer and allow to cook for about 5 minutes.

Then, slowly add the cabbage to the pot one handful at a time, stirring it in as you go. Add more veggie stock if needed so there is enough liquid to reach the top of the soup. Bring back to a simmer, cover, set to medium/medium-low, and allow to cook for about 20 minutes.

To prepare the optional cashew cream, blend the water and the cashews together.

OR beans the beans and almond milk together. Add the cashew/water mixture  or bean/milk mixture to the pot and mix well. To serve, grind on more black pepper if desired and enjoy!

Vegan Zuppa Toscana

Adapted from this blog

16-20 oz mushrooms

5-6 med-large (3-4 ins long) potatoes, sliced into 1/4 inch slices

1 large yellow onion diced 

3 cloves garlic minced

5 cups broth (or more if necessary to cover the potatoes)

2 rounded tablespoon thyme

1/3 tsp red chili flakes or to taste

2 tsp smoked paprika

3 tbsp nutritional yeast

2 cups spinach chopped 

1/3 tsp fennel OPTIONAL but delicious!

salt to taste

Cashew Cream

1/3 cup raw cashews

1/2 -2/3 cups cooked cannellini beans

1 cup broth

Instructions

Make the Soup:

Instant Pot Method:

Set your Instant Pot to the high sauté setting. Add the onion and red chili flakes and continue cooking until the onion is translucent.

Stir in the garlic, thyme, and smoked paprika.

Add the sliced potatoes, mushrooms, broth and nutritional yeast.( add Fennel also if using)

Select manual setting, adjust pressure to high and set time for 4 minutes. Once finished cooking quick-release pressure according to the Instant Pot manufacturer’s instructions.

Add the cashew cream to the soup together with the spinach. Cook one or two minutes until the spinach has wilted. ADD THE CASHEW CREAM.

 

Make the Cashew Cream:

Boil cashews for 5 minutes. Drain the soaked cashews then add them to a good blender together with one cup broth and cooked beans.  Blend until smooth and creamy.

CHEESY CAULIFLOWER POTATO CASSEROLE (so yummy!)

 I adapted this recipe from this blog

Makes a full 9 x 13 pan!

Ingredients

• 1 head cauliflower 
• 7 yukon gold potatoes cubed I used potatoes about the size of a fist
• 1/2 cup nutritional yeast
• 1 /2 cup unsalted cashews  boiled for 5 minutes
• 1 can of white beans
• 1 large onion chopped
• 2 cup veggie broth
• 1 cup unsweetened non-dairy milk
• 1 lemon juiced ( I used real lemon juice from a jar;)
• 3-5 gloves garlic
• 2 tsp salt
• 1 tsp pepper
• 1/2 cup breadcrumbs of choice
• fresh parsley to garnish

Instructions

• Preheat oven to 450 degrees F. Bring a large pot of water to a boil.
• Cut cauliflower, onions, and potatoes then add them into boiling water and cook for 10 minutes or until tender.
• While cauliflower, onions, and potatoes cook, add soaked/boiled cashews into a high speed with all the other ingredients and the rest of the garlic except breadcrumbs and parsley. Blend until smooth.
• Strain potatoes mixture then add into a 9x13 casserole dish. (You may need to put a cookie sheet under it in the oven in case it spills over.)
• Pour cashew cheese sauce over and mix until combined. Top with breadcrumbs.
• Bake for 20 minutes or until top is golden brown. Garnish with chopped fresh parsley.
• Enjoy!

Notes

Add more salt + pepper to taste if needed

Vegan Potato Soup

 

Vegan Potato Soup

 From this blog

• 3 lbs potatoes (about 5 to 6 medium potatoes)
• 4 to 6 celery stalks
• 4 to 6 carrots
• 2 small or 1/2 medium yellow onion
• 8 cloves garlic
• 6 cups vegetable broth
• 4 cups unsweetened plant milk of choice
• 1 cup nutritional yeast
• 2 tsp dried thyme
• 2 tsp dried oregano
• 2 tsp dried parsley
• 1 tsp smoked paprika
• sea salt to taste
• fresh cracked pepper

Optional Garnish

• Vegan Bacon Bits
• diced green onion
• vegan yogurt or sour cream

 

1.            Wash and prep the celery, carrots, and onion. Dice the onion and chop the carrots and celery into half-moons.

2.            Heat a large, heavy-bottom pot over medium-high. Add the celery carrots, and onion to the pot and cook, stirring occasionally, until the onions are translucent. You do not need to use oil because the onions will quickly release their liquid and keep the veggies from sticking.

3.            While the veggies are starting to cook, prep the garlic and potato. Peel the garlic and chop or use a Microplane to grate into a paste. Wash the potatoes and dice into small, 1/2 inch cubes.

4.            After the onions are translucent, add the garlic and other spices to the pot. Stir to combine and cook for about one minute. (Careful, garlic burns quickly)

5.            Add the broth and milk to the pot and stir to combine, deglazing the bottom of the pot if necessary.

6.            Add the potatoes and bring the soup to a boil. Reduce heat slightly and continue to boil until the potatoes are fork-tender (about 10 minutes)

7.            Add nutritional yeast and stir to combine. Keep the soup chunky, or use a potato masher to smash some of the potatoes to thicken the soup. Alternatively, you can use a hand blender to make a smoother, creamier soup.

8.            Taste and adjust seasonings if necessary. Serve right away. Garnish with Vegan Bacon Bits, green onions, and vegan yogurt or sour cream.

• Notes:
• For meal-prep, freezer meal, and storage instructions, see those sections in the blog post above.
• If you want to add more veggies and nutrition to this soup, some great choices are: corn kernals, kidney beans, spinach, or kale. This is a thick soup, so if you add more veggies either reduce the other vegetables or add more liquid.

Potato Soup

From the Word of Wisdom Book 

Ingredients

4 ribs celery
6 medium carrots
1 small onion
4 medium potatoes
2 cups cooked brown rice 1 tsp salt
1 TBSP Italian seasoning 1/4 tsp pepper
1/4 tsp cayenne (optional for spice)

Instructions

1.Chop celery, carrots, onion and potatoes into bit sized pieces. 2.Saute onions in large pot on medium heat with 3 TBSP water

for 3 -5 minutes.
3.Add carrots and celery and saute for 10 minutes or until soft. 4.Add in 8 cups of water and potatoes and bring to boil.
5.Let boil for 5 minutes and turn down to simmer. Put lid on and

Simmer for 30 minutes.
6.After potatoes are soft, take off the heat and add in rice and seasonings.

Elise's veggie bake

Dried basil, dried thyme, dried oregano, and paprika to taste

OR

 Italian seasoning TO taste

 Minced garlic 

Veggies any cut into bite-sized pieces such as-

Potatoes 

Carrots 

Zukes, 

Sweet potatoes

Corn

Onions

Asparagus 

Leeks

Celery

Peppers

1/3 cup grated Parmesan

Fresh parsley (Optional) 

1. Preheat the oven to 400 degrees F. Line a very large sheet pan with parchment paper or foil for easier clean-up (optional). 

2.  Toss to combine and then toss those ingredients with the potatoes and carrots. 

6. Bake for another 10-15 minutes, stir. Cook for another 10-15 or until veggies are roasted to your desired preference. Top the dish with freshly grated parmesan and fresh parsley as desired. 

7. Enjoy immediately.

Buddha bowl ideas

I take a large bowl and add all kinds of veggies/fruit, depending on what I'm looking for. Example: southwest/Mexican, summer salad, etc... I start with Lettuce and spinach mix,  then I'll have other tops available like:

• onions
• radishes
• cukes
• mushrooms
• beans
• brown rice
• Cilantro lime rice
• quinoa
• celery
• peppers
• leeks
• tomatoes
• corn
• carrots
• shredded cabbage
• mangos
• rasperries
• apples chunks
• strawberries
• You decide what sounds yummy to you and the type of salad you like

Everyone takes what they want, including the toppings, then you add whatever fat free/low fat dressing you like, such as salsa, or any of the toppings on this page. You can also google fat free dressing, there are Tons more!

I'll add spices on top too, like taco seasoning, cumin, menudo spices, salt and pepper, etc... Your taste buds are your only limit! Enjoy