Creamless cream of broccoli and tomato soup

Tools required:

Immersion blender or food processor

Main ingredients:

1 cup of vegetable stock (or water)
1/4 cup soy milk
1 large head of broccoli
1/2 or 1 yam (optional)
1 leek (tough green part trimmed)
1/4 cup crushed tomatoes or tomato paste
1 tsp of Madras Masala powder or any spice
(Alternatively, use jar of any Indian style sauce)

About the ingredients:

In this recipe I wanted to experiment with making a soy-based cream of broccoli soup, but decided to add tomato paste as well. The proportion is up to you. Leeks are a great alternative to onion, very creamy and gentle vegetable that is nice cooked or fresh. Making your own sauce is a healthier alternative to store-bought sauces. I bought my spices at the Vegetarian Fair (Toronto) recently and love them: http://www.arvindas.com

If you are using water, you can also add a little mustard or soy sauce to improve the flavor. You can also use vegetable bullion cubes.

Short directions:

1. Cut up and fry all the vegetables
2. Add stock, soy milk, and tomato sauce
3. Blend into smooth mixture

Longer directions:

1. Cut yam into small pieces if using
2. In a large pot, put olive oil and fry the yam for 10min
3. Cut broccoli into smaller florets and add to pot
4. Roughly chop the leek and add to pot
5. Fry vegetables until starting to soften
6. Add stock, soy milk, tomato paste and spices
7. Cook on medium heat until soft
8. Cool (or not, if you are careful) and puree the mixture
9. Add water, sauce, or soy milk if necessary

| Click here for directions

Indian-style lentils over rice and barley

Main ingredients:

Rice and Barley (or 2 kinds of rice)
Can of crushed tomatoes
Madras Masala powder
(Alternatively, use jar of any Indian style sauce)

About the ingredients:

This is a filling meal. Grains and legumes are a great combination for getting complete protein. Two types of grain and legumes is even better. Lentils are high in protein and, unlike other legumes, cook fast. Making your own sauce is a healthier alternative to store-bought sauces. I bought my spices at the Vegetarian Fair (Toronto) recently and love them: http://www.arvindas.com

Directions:

1. Boil rice and barley in any proportion and drain

At the same time:

2. Bring 1/2 cup of water to boil in a pot
3. Boil lentils until very tender and drain
4. Heat the crushed tomatoes in a pot on medium heat
5. Mix 1-2 tbsp of spice with 1 tsp of vinegar and mix into crushed tomatoes
6. Put lentils into the tomato sauce
7. Serve the lentils in sauce over the grains

Cool and freeze remaining sauce.

| Click here for directions

Eggplant pasta with peas and edamame

Recommended ingredients:

Frozen edamame soy beans
Frozen green peas
Pasta (I used the bow-shaped Farfalle pasta)
Chinese or regular eggplant
Simple spaghetti sauce

About the recipe:

Very quick to make and a great combination of carbs and protein. Both soy beans and peas are legumes rich in vitamins and proteins, but they have different protein and vitamin profiles.

Directions:

1. Boil water, salt, and put in pasta
2. Slice eggplant into medium sized pieces about 1/2cm thick.
3. Pan fry the eggplant on medium heat until most pieces are a light brown on both sides (it may take some manual turning of the slices)
4. When the eggplant is almost done, put in a few spoons of peas and edamame

Tip: Use plenty of oil when frying eggplant, as some of the eggplant absorbs the oil leaving the rest to start burning. Olive oil is good, but grape seed is more neutral and holds up better at high temperatures.

5. Fry until the legumes have thawed and browned slightly
6. Drain the pasta and mix with sauce (don't make it too runny - the oil from the eggplant will be enough)
7. Mix the legumes and eggplant with the pasta
| Click here for directions

Spinach rolls

Tools:

Sushi rolling mat

Recommended ingredients:

Broad-leaf spinach (a big bunch will make up to 8 pieces)
Sesame seeds
Avocadoes (optional)

About the recipe:

This is a great way to eat spinach. Spinach has cancer-preventative properties when eaten daily. It's great for the heart and kidneys. It is high in iron, vitamin B9 (folic acid), vitamin C, and vitamin A. Note that spinach water can be drunk or used as a soup base, as it is tasty and contains iron that has leached from the spinach. Avocadoes and sesame seeds are both sources of healthy oils. Sesame seeds are a rich source of minerals (copper, zinc, manganese, calcium) and contain other health-beneficial substances found only in sesame. (Source: Biggs, et al. Vegetables, Herbs, and Fruit)

Short Directions:

1. Toast sesame
2. Prepare soy sauce, mustard, vinegar mixture
3. Blanch the spinach for 15 seconds (not more!)
4. Drain, squeeze, and arrange into a roll on the mat
5. Roll spinash with avocado in the center and cut into pieces
6. Dip in soy mixture
7. Dip ends in sesame

Detailed Directions and Tips:

Toast sesame seeds:
1. Put a tea spoon of sesame seeds in a frying pan and toast until browning (after this point, the seeds must be removed from the pan immediately or they will start to burn)

Prepare dip:
2. Put table spoon soy sauce, vinegar, and a few drops of mustard in a small container
3. Shake to make emulsion

Cook spinach:
4. Put 1 inch of water in a pot and bring to boil
5. Cut large stems from spinach bunch and wash
6. Boil for 15 seconds (if you boil it even a few seconds longer, the spinach will turn to mush)
7. Remove spinach, cool (or dunk in cold water)
8. Squeeze as much water as possible from spinach in your fist

Put together:
9. Spread spinach on rolling mat (about 2 inches wide)
10. If using avocado, put small strip in the middle
11. Roll spinach over the avocado
12. Carefully, with sharp knife, cut roll into 1 inch pieces (if spinach comes loose, unfold the spinach slightly and put the loose pieces inside)

Tip: This can be tricky. If the roll falls apart as you are cutting it, then you can reshape the rolls by hand and straighten them with the mat after cutting. Also, keep the roll inside the mat, poke the spinach out an inch at a time, and cut close to the mat edge. This helps to keep it together.

13. Arrange spinach rolls in a row on the mat and roll again to firm up the shape
14. Dip the spinach rolls in the dipping liquid on all sides
15. Dunk the ends of each piece into the sesame.
16. Arrange on plate.

It's not as hard as it sounds. It takes 3 minutes overall and is very tasty.
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Sweet potato sandwich with sun-dried tomatoes

Recommended ingredients:

Bread
Sweet potato (cut into round slices)
Sun dried tomatoes (sliced into strips)
Zucchini or eggplant (sliced lengthwise)
Fresh basil leaves
Mushrooms (sliced)
Onion (sliced thinly)
Parsley

About the recipe:

Don't forget about sandwiches, the easiest and fastest meal you can make. It is a great way to use up loose vegetables. Serve with salad or anything else.

Directions:

1. Fry sweet potato. Put aside
2. Fry zucchini or eggplant. Put aside
3. Fry mushrooms
4. Toast bread and put Dijon mustard on one side
5. Assemble sandwich

Tip: Serve with ketchup or a sprinkling of balsamic vinaigrette inside sandwich.

Tip: To make balsamic vinaigrette, put olive oil, balsamic vinegar, and mustard into small container, shake.
| Click here for directions

Chili Non Carne (Meat-free)

Main ingredients:

1lb or so beans (try mix of 2 beans, about 3 handfuls each)
1/2 medium onion
3 cloves garlic
chili paste
3 tbsp soy sauce
handful of TVP beef substitute (textured vegetable protein flakes)
1 laurel leaf

Optional ingredients:

3 small tomatoes
5 mushrooms (Button, Shiitake, or 1 large portobello)
2 tbsp ketchup or tomato sauce

About the ingredients:

Beans are an excellent source of protein and significantly lower cholesterol. (Source: Biggs, et al. Vegetables, Herbs, and Fruit) If you are worried about gas, your body does get used to beans over time if you eat them regularly.

Tips:

1. Use nutritious vegetable stock instead of water
2. Lightly toast the cumin on a frying pan (do not burn!).

Short directions:

1. Boil beans
2. Fry TVP, onion, mushrooms and/or other vegetables
3. Mix, add cumin, soy sauce, chili paste, salt
4. Cook well

Full directions:

1. Soak beans overnight (if possible)
2. Boil beans covered with water or stock by 1 inch (should take an 1 hour if soaked)
3. While the beans are boiling, dice and fry onion and mushrooms
4. When onion is golden, add tomato and garlic
5. Separately, put TVP in pan with a bit of water, fry well with a lime leaf and any sauce
6. Add fried onion/mushrooms, fried TVP, laurel leaf, and pinch of cumin to beans
7. Add soy sauce, chili paste to taste
8. Add tomato paste or ketchup if using it
9. Add salt, pepper, and dash of cumin
| Click here for directions

Akroshka or Chlodnik (East European cold soup)

акрошка

Main ingredients:

1 english cucumber
2 medium-large potatoes, boiled in skin and cleaned
4 eggs hard boiled
1 can of green peas
2 bunches of green onion (8 stems)
a small bunch of fresh dill
1L jar of organic 3.8% fat keffir or container of sour cream
medium or firm tofu (optional for extra protein)
1.5L of boiled and cooled water
lime or lemon juice

Directions:

1. Cut all the ingredients into small chuncks
2. Put potatoes, cucumber, eggs, can of green peas, dill, green onion, and tofu into big pot
3. Add about 1L of boiled, cooled water
4. Add 1L of keffir OR a 1/2 or full container of fatty sour cream
5. Add 1tbsp of lime or lemon juice
6. Add salt to taste
7. Add more water and keffir as needed, and stir well
8. Cool in the fridge

Notes:

The soup should be filling, so don't make it too liquidy. If it's too watery, add keffir, salt, and more lime juice. Some acidity is key. In my family, we always added a spoon or two of mayo, but this is not necessary. You can eat the soup as soon as it's chilled, but if you can, let it stand for an hour.

Red variety:

This soup can also be made by using some barsht (beet soup) as a base. You can buy barsht or beet juice in stores or you can quickly boil beets in some water with onion and carrot to make a basic stock. Beet akroshka has a very different taste. You should try it.
| Click here for directions

Peppers stuffed with rice, Russian style

фаршированый перец

Main ingredients:

1 can of tomato juice, salted
2 large red peppers
1/2 cup brown rice (try substituting roasted buckwheat)
1/4 cup vegetable protein flakes (TVP, ground beef substitute) or quinoa or Mushrooms (shiitake or portobello work well)
Vegan cheese, hard (optional)

Recommended flavoring:

Whatever you want
Soy sauce
Chilli paste
Pepper

About the dish:

This is a fantastic, flexible dish that is always a hit. It's a great way to eat rice and a great way use peppers. It stores well and makes a great lunch portion. The pepper is here shown cut open.

Directions:

1. Cut out the stem from the pepper, leaving a hole (Do not cut off the entire top part as there will be nothing left to prevent the filling from coming out and will also be a waste of perfectly good pepper)
2. Steam the pepper very lightly or microwave just to soften it (makes stuffing easier)
3. In a pot, cook the rice. Cook well to make it stickier
4. While the rice is cooking, put vegetable protein flakes with 1/4 cup water on medium heat. Add mushrooms if using.
5. To the vegetable protein, add plenty of soy or other sauce, lime juice, any spices, some chilli paste for heat. This part is entirely up to you
6. Fry protein for a few minutes and add the cooked rice
7. Mix the rice with the protein, taste, add more sauce and spices if you like
8. Stuff the mixture tightly into the peppers (Leave 1-2 tbsp of rice aside)
9. Cut a few long sticks of cheese and stuff into the peppers (optional)
10. Put peppers into a tight pot
11. Pour tomato juice over the peppers about half way (you can put peppers on the side depending on amount of juice you add and size of the pot)
12. Put remaining rice into the tomato juice
13. Bring to a light boil and cook until peppers are soft and the tomato juice has thickened a bit
14. Serve pepper in a ladel-ful of tomatoe juice
| Click here for directions

Vegetarian Holodets (East European jellified soup)

холодец вегетарианский

Main ingredients:

Agar agar (1 part to 8 parts liquid)
1 large onion
1 small carrot
Tofu
Lime

Recommended flavoring:

Soy sauce
Miso paste
Kaffir lime leaf

About this dish:

The traditional Russian dish is made by boiling chicken and pig bones for hours in a huge pot. Pieces of chicken or egg are typically added to the broth. The broth is put in the fridge to congeal, then cut into meal-size squares, and served with some horseradish, mustard, or vinegar. Holodets varies from clear to chunky, filled with pieces of chicken and vegetables. Polish holodets (noszki or galareta mięsna) is typically clear and firm.

In this vegetarian version, the meat broth has been replaced by French onion-like broth, the pieces of chicken by chunks of tofu, and the meat gelatin from the bones by tasteless vegetarian gelatin called agar agar, derived from seaweed. There is nothing healthy about boiling meat for hours in a huge vat. The vegan broth is much healthier and the preparation time, including congealing, is reduced to an hour instead of the normal whole-day affair. In short, make a tasty broth of any kind, add agar agar, and chill.

Agar agar itself, also known as kanten, is apparently rich in fiber and folate and contains some vitamins and minerals. It has zero sugars and fat. It is available in Asian supermarkets as flakes or dry, translucent strands.

Directions:

1. Chop the onion and fry for 20-30 minutes in a pot until the onion browns
2. Add small chunks of tofu and some carrot
3. Add laurel and/or kaffir lime leaf
4. Pour 2-3 cups of water into the pot and boil for 20 minutes
5. Add lime juice, soy sauce, 1 tsp miso paste (optional), and salt to taste
6. Add a palmful (1 part to 8 of water) of agar agar and boil until it dissolves
7. Cool, cut, garnish with celantro or dill
8. Serve with a dash of vinegar and some horseradish

I found the taste and consistency to be close enough for what I wanted.
| Click here for directions

Vegetarian Borsh (East European beet soup)

борщ вегетарианский (barsht, borsht, barszcz)

Main ingredients:

vegetarian stock
1 medium-sized beet
mushrooms
lime
soy sauce
grains (quinoa works great; rice or barley should be precooked)
OR
beans and chickpeas (soak overnight if using)
OR
potatoes

On vegetarian stock:

At some point, I will post a good vegetarian stock recipe and update this section. For now, please refer to the many recipes online. You can always use water instead of stock, provided you have enough ingredients that will cook together long enough to flavor the water.

Stock is the flavored liquid made by boiling a lot of vegetables for 40min to 1hr. The main ingredients typically include a whole onion (skin removed), carrot, celery, anise if you like it. I like to add fresh or roasted garlic. Experiment with spices, laurel leaf, kaffir lime leaf or lemongrass stalk if you have it.

I don't have a set method, so sometimes the stock doesn't quite work. I have my preferred ways of "fixing" watery soup. I usually add lime juice (you can also try a dash of wine). Chilli paste and ketchup work well. Soy sauce and miso paste are my standard fall-back flavorings.

Recommended flavoring:

cloves (if you like them, but use sparingly)
kaffir lime leaf, unless there's some in the stock
pepper

About the ingredients:

Vegetarian borsh is more beety than the non-vegetarian version, but it depends on the depth of the stock and how long you boil the soup. I like borsht that tastes clean and beets that are still crispy. If you don't like that, I've found that boiling more makes it less beety. If the beets drain of colour, you've overboiled.

Beets are good sources of folic acid and potassium. They act as a tonic for the digestive system and the heart. Beet juice apparently helps control cancer (Source: Biggs, et al. Vegetables, Herbs, and Fruit). Cloves have antibacterial properties and soothe the intestinal tract (Meletis, Chris. Complete Guide to Safe Herbs).

Optional preparation:

1. Roast the beets in foil with mushrooms, cloves, garlic, and salt
2. Pre-soak beans or chickpeas if using them
3. Pre-cook rice or barley slightly if using them

Quick directions:

1. Fry all the vegetables a bit, then add all other ingredients and fry some more
2. Add water and boil for a few minutes
3. Add soy sauce and seasoning to taste

Detailed directions:

1. Put 3 tbs of olive oil in a deep pan
2. Cut beets finely and fry on medium heat until they start to soften
3. Add potatoes and mushrooms if using them
4. Add a pinch of salt and pepper, chilli paste if using it
5. Once the vegetables are almost cooked, add 2-3 cups of water (best to use already boiling water from the kettle)
6. Add rice or barley if using it
7. Bring to a gentle boil
8. Add lime juice to taste
9. Add a few tbs of soy sauce (Note! Do not add salt yet, as soy sauce is salty)
10. Add more spices, flavoring, etc. to taste
| Click here for directions

Cream of celery and carrot soup

Tools required: food processor (e.g., Magic Bullet)

Main ingredients:

Celery bunch (try substituting other vegetables!)
Carrot
1 medium potato
Medium onion and 3 cloves of garlic
Sour cream or kefir - 1/4 to 1/2 cup (omit for vegan or use silken tofu)

Recommended flavoring:

Spices (e.g., pepper, turmeric, oregano)
Ginger
Laurel leaf or kaffir lime leaf
Basil leaves

About the ingredients:

It's easy to make a lot of this delicious soup and freeze it for later. I recommend you experiment with combining cooked with fresh ingredients. Mixing in a fresh ingredient adds some nutritional content, highlights some of the vegetable's distinctive flavour, and adds some texture variation.

Celery is high in potassium and promotes urinary health. Carrot contains lots of vitamin A and some vitamin E. It's said to be a remedy for diarrhoea, nervousness, asthma, skin disorders, and slowing some cancers. Onion is an antiseptic that helps fight infections in cold and flu season. Garlic is an antiviral, antibacterial, and antifungal. It's good for the stomach. It is also said to fight certain types of cancer and reduce the risk of heart attack. Basil helps with fatigue and aids digestion. Ginger is good for the sore throat and reduces symptoms of nausea, fever, and maldigestion. (Source: Biggs, et al. Vegetables, Herbs, and Fruit)

Spices, such as turmeric, also add nutritional value to a meal.

Quick directions:

1. Cut and fry the vegetables with preferred spices/flavors
2. Add cup of water and simmer
3. Cool mixture until lukewarm or cool
3. Puree the mixture

Detailed directions:

Cut and fry the vegetables:
1. Put pan on medium heat with 2-3 table spoons olive oil
2. Cut up potato and carrot, and add to pan
3. While potato and carrot are frying, cut up 1/2 bunch of celery and 1 onion
4. Add celery, onion, spices and salt to pan (I prefer a pinch of turmeric and oregano)
5. A few minutes later, add chopped garlic (3 cloves) and 1 tsp grated ginger (or squeezed out juice). Add more if you like ginger, but too much can taste bitter.
6. Fry until potatoes start to soften, stirring occasionally

Add water and simmer:
7. Add laurel leaf and/or kaffir lime leaf
8. Add one cup of water (just enough to fill mixture)
9. Wait for 5 minutes while the mixture boils
10. Cool the mixture on the balcony (10-15 minutes at 10'C)

Cool mixture until lukewarm
11. Verify that pan contents are lukewarm or cool (Be careful!)

Puree the mixture:
12. Transfer contents to a food processor
13. Add a fresh stalk of celery (roughly chopped) and a few leaves of bail to taste
14. Add sour cream or kefir if using it
15. Puree until smooth

Serve hot or cold (I prefer hot) | Click here for directions

Pickled tomatoes

Tools required: Glass bottle, cloth, and elastic

Main ingredients:

Small tomatoes (Roma and vine tomatoes work well)
Salt (Pickling salt is best as it keeps the water from clouding)

Recommended flavoring:

Dried dill stems (old dill preferred)
Garlic - 1 clove

About the ingredients:

Tomatoes, also known by the name Love Apple, probably from pomme d'amour, originated in South America. These delicious berries make a fantastic snack, and in Ukraine people pickle them by the barrelful. I can eat 10 in one sitting. I also like to add them into salads, stir-fries, and guacamole.

Tomatoes are rich in vitamin C and beta-carotine (used to make vitamin A). They also contain some vitamin B. Tomatoes are said to be good for the liver and kidneys, and as a remedy for constipation. According my encyclopedia, they are thought to lower the risk of cancer. To me they just taste great. Garlic is a good anticeptic, antiviral, and antifungal, though I don't know how active it is in the pickling jar. Dill juices are used in remedies for gastro-intestinal upset, poor apetite, and hiccups. It's supposed to be generally calming, so it can help alleviate insomnia. (Source: Biggs, et al. Vegetables, Herbs, and Fruit)

It's probably not a good idea to eat too much of them on account of the salt, but the tomatoes themselves, when ready, are not that salty. Moreover, the pickling process has some health benefits. There are upsides and downsides to everything. Some people apparently have a mild allergy to the Solanaceae family, or "night shades", which includes tomatoes, potatoes, and aubergines (eggpants).

Directions:

1. Boil water and cool to lukewarm or cold (for tomatoes that are a bit hard (underripe), use warmer water)
2. Wash tomatoes and put into jar
3. Add lots of salt (start with 2 table spoons), dill, and garlic
4. Pour in water and close jar
5. Tip jar until salt dissolves and taste (it should be very salty)
6. Fit cloth over top and seal with elastic
7. Wait 2-3 days (the longer you wait the more pickled they get)

Notes:

The best dill comes from really old, thick dill plants that have flowered. You take the crowns and the stems, dry them, cut them, and store them. The next best thing is regular store-bought dill. Cut stems off and dry on window sill.

Start without the garlic. Sometimes garlic can obscure the really gentle taste of dill. Additions generally increase the risk of the mixture going "bad". If you find that the tomatoes start "going bad" after a day or two, that means you didn't put enough salt. Keep in a cool place if you intend to keep it for longer than 4 days.
| Click here for directions