Creamy Asparagus Soup (vegan)

Does anything shout "spring" like bright green, skinny asparagus stalks? They grew wild (or were a holdover from an old kitchen garden) in the ditch across the street from our house. We would harvest them in spring, and, as the weeks wore on, I enjoyed watching the plants sprout into bouquets of dainty fronds.

Any more, asparagus is available year round, but in early spring it becomes less expensive and has wonderful flavor. This weekend I made a creamy soup from a bundle I purchased at the supermarket. I left out milk and cheese, so we thoroughly enjoyed the grassy, earthy flavor of the stalks. In Vegetable Heaven, Mollie Katzen describes tarragon's affinity for asparagus. So, I added lots of this herb to the soup, to wonderful effect.

Ingredients:

1 1/2 to 2 pounds asparagus
1 medium onion
2 cloves garlic
1 medium Russet potato
1 1/2 cups vegetable broth (I like Pacific or Wolfgang Puck brands if I don't have homemade)
1/2 to 3/4 cup soy milk*
salt and pepper to taste
generous sprinkling of dried tarragon

Chop the onion and garlic. The size of the pieces isn't important as they will be pureed. Saute them in a medium-sized pan with a pinch salt. Once they start to brown, deglaze the pan with a little of the broth. Then, add the remaining broth.

Rinse the asparagus. Chop off the woody stems. Remove the tips and set aside.  Cut the stalks into 2–3 inch pieces and add them to the pan. Keep on medium heat.

Use a grater to shred the potato into the pan. (The potato will add flavor and give the soup a creamy texture.)

Once the asparagus is tender (about 10 minutes), puree the entire mixture with the soy milk.  I use either a food processor or a stick blender.

Steam the asparagus tips. I usually do this in a cup, with a small amount of water, in the microwave for a couple of minutes. They are done when they turn bright green.

If you've pureed in a processor or blender, return the mixture to the pan. Add the steamed tips. Add salt and pepper to taste. Add the generous sprinkling of tarragon.

Serve immediately. This soup makes a great first course before a meal of a heartier fare.

I've given approximations for the amounts of asparagus and milk, since bundles of asparagus in the supermarket can vary in weight. If you are unsure about how much milk to add, just add it slowly until the texture seems somewhat thick and pleasing.

*If you avoid soy, use dairy, almond, or hemp milk.

Lentil, Rice, and Sweet Potato Stew With Curry

[Sweet potato with plant growing
in background]

Library of Congress Prints and Photographs Division
http://hdl.loc.gov/loc.pnp/pp.print

I took the car out of town yesterday so Andy had to eat downtown. He went to a restaurant famous (in Peoria) for vegetarian and vegan meals. They had lentils and sweet potatoes, but Andy learned they contained a "very small amount of oil." So, he chose raw veggies with salsa. I, however, dined with my Mom, who, after an endoscopy, chose Bob Evans. There, I found a spinach, apple, and cranberry salad. Skipped the dressing, but used the lemons from Mom's hot tea. I also got a potato with steamed broccoli. So, I came out ahead it seems.

Today, I decided to surprise Andy at lunch with a lentil and sweet potato stew, sans oil.

2 large sweet potatoes
1 cup dry Lundberg wild and brown rice mixture or any brown rice. Cook to package instructions, usually 45 minutes.
1 large onion
3 garlic cloves
1 carton Wolfgang Puck or Pacific vegetable broth
3 cups chopped cauliflower
2 cups dry lentils
2 tsp mild curry powder (or you favorite curry to taste)
1 tsp turmeric
salt and pepper, to taste

I put two large sweet potatoes in the oven @ 400° and baked them for about an hour.

Soon after, I cooked a cup of Lundberg wild and brown rice mixture. You could also use brown rice. The nice thing about the Lundberg mixture is that it adds a hearty, colorful, and chewy array of grains.

After the potatoes and rice were underway for about 15 minutes, I sauteed a large onion and 3 garlic cloves in a super-sized non-stick pan. After they had browned in the pan, I deglazed with Wolfgang Puck organic vegetable broth. (Pacific brand also works well.) Or, you could use your own homemade version, of course.

I added 2 cups of dry lentils to the non-stick pan and then covered them completely with the rest of the carton of veggie broth.

After the lentils had cooked for about 10 minutes, I cut up about 3 cups of cauliflower, chopped small, and tossed it in. Then, I added salt, pepper, and turmeric.

With a cover on the pan, I let the lentils and cauliflower steam for 15 more minutes.

I added about 2 tsp of mild curry powder, but you can adjust this to taste.

Remove the hot potatoes from the oven and the skins peel off easily. I diced them and tossed them in the pan.

Then, added the cooked rice. 

I had Sharwood's Mild Curry. This was good for me, but Andy said I could have put in more than 2 tsp. Please adjust curry to taste. If curry isn't your thing, another seasoning could be Tabasco sauce.

Cook on medium heat until all is well blended.

"Fried" Potatoes

As an omnivore, I was passionate about potatoes.

Julia Child's method for Thanksgiving mashed potatoes had me spellbound and I became famous for them. I would load them with salt, butter, and cream and we would all be in a turkey and potato stupor after our meal.

A road trip always was an excuse to eat McDonald's fries. (And of course grab a cup of coffee and visit clean facilities.)

Baked potatoes? Pass the butter, broccoli, and sour cream.

Hash browns. … And bacon?

My favorite lunch has always been soup and a sandwich with… potato chips. I love chips of any kind. I especially like low-fat, low salt versions because they bring out the best in the potato, but I cannot even  enjoy those with this new diet. Although I have bought them a time or two and eaten some on the way home from the grocery. :-}

A real dilemma in adopting a heart-healthy, vegan, no-oil diet was, "how would I ever again enjoy my potatoes?"

I often cook bread, shaped as round hearth loaves, on pizza stones. The stones cooks the bread with no added oil.

So, I thought, could they also cook potatoes without oil?

Indeed they can. And the potatoes are more awesome than any of the aforementioned delicacies.

First, I turn the oven to 400–450 degrees and heat the pizza stones for at least 20 minutes.

I chop the tators -- russets, reds, blues, or fingerlings -- into small (1/4" pieces) and place them in a bowl. I add salt and Mrs. Dash garlic blend or a garlic pepper mix and toss thoroughly.

Then, I spread the potatoes on the hot stones and cook for 20 minutes. Then, turn them with a spatula and cook for about 15 more, until they have lots of nice crispy brown sides.

If I've made some bean burgers, I can also cook these on the stones with the potatoes and have a very satisfying lunch.

Salad

Eating a heart healthy diet means eating a lot of salad.

I mean a lot.

Andy can eat salad by the bowlsful with just balsamic vinegar as dressing.

Awesome.

I, however, keep thinking of ranch dressing, which, if made with the traditional buttermilk, does not fit the heart-healthy diet I am following. Some folks believe you can mix up a ranch dressing from silken tofu and seasonings. Some folks rhapsodize about it.

I do not.

I have found, however, an Alessi balsamic vinegar that has been aged in wood for 10 years. Very good. I sprinkle some Italian dressing seasonings into it and enjoy my greens. I also add black beans or kidney beans and diced tomatoes -- and sometimes guacamole.

Our guru, Dr. Esselstyn, does not condone guacamole or avocados in any form because of their high fat content. But I just think of how nutrient rich they are and how tasty and get by.

Our choice of greens for the salad include: baby spinach, spring greens, chopped romaine, a sprinkling of kale, and some diced green onions. Then we add beans and tomatoes and maybe green or red peppers.

Love me some salad!!

hearty pasta with "sausage"

I brought home some Jimmie Dean, er "Gimme Lean," soy-based sausage substitute yesterday.

My husband, Andy, asked: if we are going plant based why do we want something that simulates meat?

Ok, point taken. I agree. I admit to having a bit of distaste for recipes that mimic meat. I do think, however, that a hearty protein-filled dish now and again can be fulfilling.

I was also thinking that when my nephews visit it might be nice to cook them up something healthy that they might enjoy. So, I experimented with "Gimme Lean" sausage and the results were actually … excellent. Andy ate a full bowl. He grumbled a little but I could tell he enjoyed the meal. With salad.

This is a very flexible recipe, so feel free to change quantities and ingredients as fits your mood and your pantry.

1 small onion

2 cloves garlic

3–4 tbs of wine, vegetable broth, or water

10 oz whole wheat penne pasta - or other substantially shaped pasta

1/2 roll Gimme Lean sausage

2 cans diced tomatoes. I used one can garlic and herbs and one can oregano and basil.

Lots of fresh thyme, oregano, and basil. Or a substantial sprinkling of dried Italian herbs.

Salt

Pepper

In a large, non-stick skillet, sprinkle a generous pinch of salt, a chopped onion, and minced garlic cloves. Heat until the onion and garlic start to brown on the edges. Deglaze the pan with wine, broth, or water.

Add the Gimme Lean sausage and break into small pieces with a wooden utensil.

Add the cans of diced tomatoes and continue to break down the sausage.

Add herbs and pepper.

Let the mixture simmer solidly on high while you cook the pasta, according to package directions.

Once the pasta is done, add it to the sausage and tomato mixture and stir thoroughly.

Serve with a sprinkling of nutritional yeast.

Kale and Potato Soup

If you're like me and other midwesterners you probably don't cook a lot of kale. Maybe you've never even tried it. Like other "greens"—collard and mustard—kale has been primarily enjoyed by southerners. Here in the midwest it's a curly garnish on a plate of meat and potatoes.

My grandma, who hailed from Arkansas, loved her greens and vinegar, fried okra, and catfish or carp caught in a local lake. My sister and I usually stayed with her for at least a week every summer. Suppertime was an experience. Do you know how slimy and hairy okra can be to a nine year old? Or how many bones one encounters trying to eat an Illinois carp? For that matter, have you ever taken the dinner leftovers out to a garden and tossed them onto the "worm pile," used as a fertilizer to grow more, uh, okra?

Sorry, I have strayed from my recipe. My point is that after all these years of cooking veggies and making soup, I have never tasted the amazing concoction called Kale and Potato Soup.

Man, this is some good.

I read the recipe in Laurel's Kitchen and had to modify it to accommodate a no fat, no dairy diet. A few months ago, I would have maybe read the recipe but then noticed on the same page what looks like a scrumptious Potato and Cheddar Soup and just gone for that. No question.

I would have never known how awesome soup can really be. Here is my modification of Laurel's recipe.

1 large yellow onion, chopped into small pieces
3 cloves garlic, chopped
1/2 cup dry white wine (or water if you prefer, but really…)
2 large russet potatoes (or 3–4 medium ones) cubed - leave the skins on for a hearty, rustic soup
3 cups fresh kale, destemmed and chopped into small pieces
4 cups vegetable broth (or 4 cups water with Swanson's vegetable flavor enhancer added)
salt and pepper to taste

This is the simplest soup I have ever made, and also one of the best.

Saute the onion in a hot, salted pan until you see brown bits start to form.

Add the chopped garlic and saute a bit longer.

Deglaze the pan with the white wine.

Add the potatoes, broth, and a pinch or two of salt.

Let this simmer for a while until the potatoes get very soft.

Meanwhile, steam the kale with a small amount of water in a separate pan. (Laurel cautions that if you add it to the potato mixture to steam, it will develop too strong a flavor. Better to steam it separately, drain the water, and just add the soft kale to the finished soup.)

Use an immersion blender to puree about half of the potato-onion mixture. (Or, transfer some to a blender or food processor. Puree and return to pot.)

Add the steamed kale. Blend it all together with a spoon.

Wonderful soup for a fall or winter evening!

Kale descended from wild cabbage originally grown in Asia. It became popular in Germany, Holland, and Scotland and was brought to the US in the 1600s by the English. Kale is at its height during the winter months, when the cold temperatures make it the sweetest.

BTW, I recommended that anyone wanting to eat a more healthy diet buy a copy of Laurel's Kitchen. Many great and simple recipes and a plethora of reliable nutrition information. Although some recipes include oil, eggs, and dairy, most can be modified to avoid these.

Lovely Marinara (no oil)

Here’s a thick, rich, dark red tomato sauce made without oil. Surprisingly, the supermarkets overflow with a hundred different tomato sauces. But I have yet to find one that doesn't contain oil. (Though I have heard that they do exist.)  More surprisingly, you will find that you don't miss oil one bit. I am wondering how we came to believe the old saw that "oil carries the flavor" in food. I'm just not sure it's true in all cases.

In the case of tomato sauce, I am sure it is not. Besides which, making your own is so easy—why pay for the canned variety?

1 large onion, chopped
5–6 cloves of garlic, chopped
1/4 cup hearty red wine or, if you'd prefer, vegetable broth or water
2 large cans whole stewed tomatoes (make sure they don't contain added oil or sugar)
1 large can tomato paste (the only ingredient should be tomatoes)
4 fresh Roma tomatoes, diced
1 fresh red pepper, diced
3-4 tbsp fresh oregano, chopped with stems removed**
2-3 tsp fresh thyme, chopped with stems removed
4 tbsp fresh basil, chopped with stems removed
1–2 tbsp dried Italian seasonings
salt and pepper to taste

In a large stainless steel pot, add the chopped garlic and onion, along with a pinch of salt. Saute until the onion begins to brown. Add the wine or broth and deglaze the pan, stirring until all the brown bits are loosened from the pot.

Empty the cans of whole tomatoes into the pot and puree with a stick blender (or chop in a stand blender or food processor before adding.) Empty the tomato paste into the pan and stir well.

Let this simmer for 2–3 hours on low. You may wish to set the lid at a slight angle. This will allow steam to escape, and the sauce to thicken, but prevent it from spitting onto your counter.

Add the diced Romas, red peppers, and fresh herbs. Let simmer on low for another 1–2 hours. Wait for it to turn a deep red color with a hearty thickness.

Taste—and add enough dried Italian seasoning, salt, and pepper to please your palate.

Stir thoroughly and serve over whole wheat or quinoa pasta.

**Fresh herbs really make a difference in any sauce. But if you can't find them or fit them into you budget, use more dried herbs. I have been shopping at a local Kroger store that regularly discounts near-date herbs and often has specials on large bundles of basil. Of course if you live in a temperate climate, you can grow them year round. If you live in Illinois, like me, you can grow fresh herbs all summer long.