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Vegan (alt.food.vegan) This newsgroup exists to share ideas and issues of concern among vegans. We are always happy to share our recipes- perhaps especially with omnivores who are simply curious- or even better, accomodating a vegan guest for a meal! |
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Vegetable Soup Recipes
Easy Vegetable Soup
46 ounces tomato-vegetable juice cocktail (like V8) 1 (14.5 ounce) can diced tomatoes with green chile peppers 2 (15 ounce) cans mixed vegetables, drained 1 (15 ounce) can kidney beans 2 potatoes, peeled and cubed Directions In a pot, mix together the tomato-vegetable juice, diced tomatoes, mixed vegetables, kidney beans and potatoes. Simmer over medium low heat for at least 30 minutes. Note: I tried this and it was pretty tasty. I bet different kinds of beans would go good with this substituted for the kidney beans. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~ Vegetable Soup 1 tablespoon vegetable oil 2 cloves garlic, minced 1 cup low-sodium vegetable broth (original recipe calls for chicken broth) 1 cup sliced celery 1 teaspoon basil, crushed 1/8 teaspoon pepper 1/2 cup water 1/2 cup chopped onion 1 16-ounce can tomatoes in juice, chopped 1 cup sliced carrots (about 2 medium) 1/4 cup chopped fresh parsley 1/4 teaspoon salt 1 cup frozen lima beans In a medium saucepan over medium-high heat in hot oil, cook onion and garlic about 3 minutes or until soft, stirring frequently. Add tomatoes with juice, vegetable broth, carrots, celery, parsley, basil, salt, and pepper. Bring to a boil. Reduce heat; cover. Simmer about 20 minutes. Add lima beans and water; bring back to a boil. Reduce heat and simmer about 20 minutes or until beans are tender. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Easy Low Fat Chili Serves 6 1 medium onion, chopped. 1/4 cup chopped green pepper 4 cups water, divided 1 can (16 oz) great northern beans, rinsed and drained 1 can (15 oz) navy beans rinsed and drained 1 can (6 oz) salt-free tomato paste 1 can (14 oz) low-salt diced tomatoes, undrained 1 tbsp chili powder 1 tsp salt 1/2 tsp pepper Directions: 1. In a large saucepan, cook the onion and green pepper in 1/2 cup water until tender. 2. Add beans, tomato paste and tomatoes. 3. Stir in chili powder, salt, pepper and remaining water; bring to a boil. 4. Reduce heat; cover and simmer for 20 minutes. Note: This is called chili, but it was more like a vegetable soup to me. It tasted good though, just very tomatoey. It's good with some cous cous. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~ Title: WINTER SQUASH AND APPLE SOUP Categories: Soups, Vegetarian Yield: 6 servings 2 c Butternut squash -or buttercup squash -peeled, seeded & chopped 2 c Sweet potato; peeled & -chopped 3 md Apples; peeled, cored & -chopped -Spartan,McIntosh or similar -cooking apple 1 md Onion; chopped 2 c -Water or just enough to -cover apples & veggies 1/2 ts Sea salt 1/2 ts Chinese 5 spice;or pumpkin -pie spice* 1/4 ts Cayenne pepper Bring the vegetables, apples and water to a boil in a saucepan on high heat. Reduce the heat and simmer 30 minutes, or until all the vegetables are tender. Add the seasonings and use a blender to process the mixture. Heat in the saucepan again on low heat until hot. Keeps 3-5 days refrigerated. *Original recipe by David Tinker, Vancouver chef SERVES: 6 SOURCE: _Vegan Delights_ by Jeanne Marie Martin posted by Anne MacLellan Note: I haven't tried this yet but it sounds great! I saw someone on tv use pumpkin seeds as a garnish on pumpkin soup. I think that would also work great for this squash soup. Since winter squash seeds are basically identical to pumpkin seeds just prepare them the same way. To roast the seeds wash them, dry them, coat them in a little olive oil, sprinkle with paprika or other spices, then bake them in the oven till they're crispy. I usually do this at 350 degrees farenheight. |
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Vegetable Soup Recipes
Nice recipes, thanks. Here's one I came up with the other night. It's
also a good way to sneak beans into the diet of people who claim they don't like them. A PDF of the recipe is available at http://electronworks.com/recipes/Squ...room_Soup.html Summer Squash and Oyster Mushroom Soup -------------------------------------- 1 Tbsp. olive oil 1 large onion, chopped 4-6 cloves garlic, minced 2 stalks celery, sliced 2 c. vegetable broth 1 tsp. dried basil 1 tsp. dried thyme pinch cayenne pepper 6-8 oz. oyster mushrooms, separated and left whole 2 lb. yellow squash, thickly sliced 2 c. soymilk 1 15oz. can beans, drained (use mild-flavored, soft beans such as pintos or great northern) 1/4 c. fresh parsley, chopped (opt.) salt and pepper, to taste Sauté the onion, garlic and celery in the oil until the onion is soft, 5-8 minutes. Add the broth, seasonings, mushrooms and squash and bring to a boil. Reduce heat and simmer for 20 minutes. In a blender, puree the soymilk and beans with two cups of the soup. Pour the puree back into the pot, add the optional parsley, and heat gently (do not boil!) until the soup is hot. Season to taste with salt and pepper. Serve with crusty bread or crostini. 4 servings Per serving: 270 calories; 13g protein; 6g fat; 39g carbohydrate; 0mg cholesterol Source: original recipe 1 Nov 2003 -- -John http://electronworks.com/recipes/ |
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Vegetable Soup Recipes
John Manning > wrote in message news:<081120031340229581%jgmanning@mindsEXCESSprin g.com>...
> Nice recipes, thanks. Here's one I came up with the other night. It's > also a good way to sneak beans into the diet of people who claim they > don't like them. A PDF of the recipe is available at > > http://electronworks.com/recipes/Squ...room_Soup.html > > > Summer Squash and Oyster Mushroom Soup > -------------------------------------- Thanks sounds great. -Rubystars |
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Vegetable Soup Recipes
WARNING: If you're using dried kidney beans, always boil them vigorously for
at least 10 minutes before simmering, otherwise they're highly toxic. People have died. And most canned stuff has had most of the vitamins boiled out of it during autoclaving. Fresh is better. I find lots of onions and garlic essential too - fried in olive oil while the other veggies are simmering and then they're dumped in on top. Known as the "Classic Soup" method. }... . . . . . . . .. Nemo PS: The herb mix I use is tarragon, oregano and basil; a little chilli powder and a tsp of corriander seeds. And I always add chopped celery - gives it a nice tang. Try it. Rubystars > wrote in message om... > Easy Vegetable Soup > > 46 ounces tomato-vegetable > juice cocktail (like V8) > 1 (14.5 ounce) can diced > tomatoes with green chile peppers > 2 (15 ounce) cans mixed > vegetables, drained > 1 (15 ounce) can kidney beans > 2 potatoes, peeled and cubed > > > Directions > In a pot, mix together the tomato-vegetable juice, > diced tomatoes, mixed vegetables, kidney beans and potatoes. > Simmer over medium low heat for at least 30 minutes. > > > Note: I tried this and it was pretty tasty. I bet different kinds of > beans would go good with this substituted for the kidney beans. > > ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~ > Vegetable Soup > > 1 tablespoon vegetable oil > 2 cloves garlic, minced > 1 cup low-sodium vegetable broth (original recipe calls for chicken > broth) > 1 cup sliced celery > 1 teaspoon basil, crushed > 1/8 teaspoon pepper > 1/2 cup water > 1/2 cup chopped onion > 1 16-ounce can tomatoes in juice, chopped > 1 cup sliced carrots (about 2 medium) > 1/4 cup chopped fresh parsley > 1/4 teaspoon salt > 1 cup frozen lima beans > > In a medium saucepan over medium-high heat in hot oil, cook onion and > garlic about 3 minutes or until soft, stirring frequently. Add > tomatoes with juice, vegetable broth, carrots, celery, parsley, basil, > salt, and pepper. Bring to a boil. > > Reduce heat; cover. Simmer about 20 minutes. Add lima beans and water; > bring back to a boil. Reduce heat and simmer about 20 minutes or until > beans are tender. > > ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~ > > Easy Low Fat Chili > Serves 6 > > 1 medium onion, chopped. > 1/4 cup chopped green pepper > 4 cups water, divided > 1 can (16 oz) great northern beans, rinsed and drained > 1 can (15 oz) navy beans rinsed and drained > 1 can (6 oz) salt-free tomato paste > 1 can (14 oz) low-salt diced tomatoes, undrained > 1 tbsp chili powder > 1 tsp salt > 1/2 tsp pepper > > Directions: > > 1. In a large saucepan, cook the onion and green pepper in 1/2 cup > water until tender. > > 2. Add beans, tomato paste and tomatoes. > > 3. Stir in chili powder, salt, pepper and remaining water; bring to a > boil. > > 4. Reduce heat; cover and simmer for 20 minutes. > > Note: This is called chili, but it was more like a vegetable soup to > me. It tasted good though, just very tomatoey. It's good with some > cous cous. > > ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~ > Title: WINTER SQUASH AND APPLE SOUP > Categories: Soups, Vegetarian > Yield: 6 servings > > 2 c Butternut squash > -or buttercup squash > -peeled, seeded & chopped > 2 c Sweet potato; peeled & > -chopped > 3 md Apples; peeled, cored & > -chopped > -Spartan,McIntosh or similar > -cooking apple > 1 md Onion; chopped > 2 c -Water or just enough to > -cover apples & veggies > 1/2 ts Sea salt > 1/2 ts Chinese 5 spice;or pumpkin > -pie spice* > 1/4 ts Cayenne pepper > > Bring the vegetables, apples and water to a boil in a saucepan on > high > heat. Reduce the heat and simmer 30 minutes, or until all the > vegetables > are tender. Add the seasonings and use a blender to process the > mixture. > Heat in the saucepan again on low heat until hot. Keeps 3-5 days > refrigerated. *Original recipe by David Tinker, Vancouver chef > > SERVES: 6 SOURCE: _Vegan Delights_ by Jeanne Marie Martin posted by > Anne > MacLellan > > Note: I haven't tried this yet but it sounds great! I saw someone on > tv use pumpkin seeds as a garnish on pumpkin soup. I think that would > also work great for this squash soup. Since winter squash seeds are > basically identical to pumpkin seeds just prepare them the same way. > To roast the seeds wash them, dry them, coat them in a little olive > oil, sprinkle with paprika or other spices, then bake them in the oven > till they're crispy. I usually do this at 350 degrees farenheight. |
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Vegetable Soup Recipes
Celery and Classic Method!! See? I told yer! )
John Manning > wrote in message news:081120031340229581%jgmanning@mindsEXCESSpring .com... > Nice recipes, thanks. Here's one I came up with the other night. It's > also a good way to sneak beans into the diet of people who claim they > don't like them. A PDF of the recipe is available at > > http://electronworks.com/recipes/Squ...room_Soup.html > > > Summer Squash and Oyster Mushroom Soup > -------------------------------------- > > 1 Tbsp. olive oil > 1 large onion, chopped > 4-6 cloves garlic, minced > 2 stalks celery, sliced > 2 c. vegetable broth > 1 tsp. dried basil > 1 tsp. dried thyme > pinch cayenne pepper > 6-8 oz. oyster mushrooms, separated and left whole > 2 lb. yellow squash, thickly sliced > > 2 c. soymilk > 1 15oz. can beans, drained (use mild-flavored, soft beans such as > pintos or great northern) > > 1/4 c. fresh parsley, chopped (opt.) > salt and pepper, to taste > > > Sauté the onion, garlic and celery in the oil until the onion is soft, > 5-8 minutes. Add the broth, seasonings, mushrooms and squash and bring > to a boil. Reduce heat and simmer for 20 minutes. > In a blender, puree the soymilk and beans with two cups of the soup. > Pour the puree back into the pot, add the optional parsley, and heat > gently (do not boil!) until the soup is hot. Season to taste with salt > and pepper. > > Serve with crusty bread or crostini. > > 4 servings > > Per serving: 270 calories; 13g protein; 6g fat; 39g carbohydrate; 0mg > cholesterol > > Source: original recipe 1 Nov 2003 > > -- > -John > http://electronworks.com/recipes/ |
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Vegetable Soup Recipes
"nemo" > wrote in message ... > WARNING: If you're using dried kidney beans, always boil them vigorously for > at least 10 minutes before simmering, otherwise they're highly toxic. People > have died. ========================== Wow there bucko!! I thought that maet was the only food that could kill us. You really are too deliciously stupid for words... > > And most canned stuff has had most of the vitamins boiled out of it during > autoclaving. Fresh is better. > > I find lots of onions and garlic essential too - fried in olive oil while > the other veggies are simmering and then they're dumped in on top. Known as > the "Classic Soup" method. > > }... . . . . . . . > . > > Nemo > > PS: The herb mix I use is tarragon, oregano and basil; a little chilli > powder and a tsp of corriander seeds. And I always add chopped celery - > gives it a nice tang. Try it. > > Rubystars > wrote in message > om... > > Easy Vegetable Soup > > > > 46 ounces tomato-vegetable > > juice cocktail (like V8) > > 1 (14.5 ounce) can diced > > tomatoes with green chile peppers > > 2 (15 ounce) cans mixed > > vegetables, drained > > 1 (15 ounce) can kidney beans > > 2 potatoes, peeled and cubed > > > > > > Directions > > In a pot, mix together the tomato-vegetable juice, > > diced tomatoes, mixed vegetables, kidney beans and potatoes. > > Simmer over medium low heat for at least 30 minutes. > > > > > > Note: I tried this and it was pretty tasty. I bet different kinds of > > beans would go good with this substituted for the kidney beans. > > > > ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~ > > Vegetable Soup > > > > 1 tablespoon vegetable oil > > 2 cloves garlic, minced > > 1 cup low-sodium vegetable broth (original recipe calls for chicken > > broth) > > 1 cup sliced celery > > 1 teaspoon basil, crushed > > 1/8 teaspoon pepper > > 1/2 cup water > > 1/2 cup chopped onion > > 1 16-ounce can tomatoes in juice, chopped > > 1 cup sliced carrots (about 2 medium) > > 1/4 cup chopped fresh parsley > > 1/4 teaspoon salt > > 1 cup frozen lima beans > > > > In a medium saucepan over medium-high heat in hot oil, cook onion and > > garlic about 3 minutes or until soft, stirring frequently. Add > > tomatoes with juice, vegetable broth, carrots, celery, parsley, basil, > > salt, and pepper. Bring to a boil. > > > > Reduce heat; cover. Simmer about 20 minutes. Add lima beans and water; > > bring back to a boil. Reduce heat and simmer about 20 minutes or until > > beans are tender. > > > > > ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~ > ~~ > > > > Easy Low Fat Chili > > Serves 6 > > > > 1 medium onion, chopped. > > 1/4 cup chopped green pepper > > 4 cups water, divided > > 1 can (16 oz) great northern beans, rinsed and drained > > 1 can (15 oz) navy beans rinsed and drained > > 1 can (6 oz) salt-free tomato paste > > 1 can (14 oz) low-salt diced tomatoes, undrained > > 1 tbsp chili powder > > 1 tsp salt > > 1/2 tsp pepper > > > > Directions: > > > > 1. In a large saucepan, cook the onion and green pepper in 1/2 cup > > water until tender. > > > > 2. Add beans, tomato paste and tomatoes. > > > > 3. Stir in chili powder, salt, pepper and remaining water; bring to a > > boil. > > > > 4. Reduce heat; cover and simmer for 20 minutes. > > > > Note: This is called chili, but it was more like a vegetable soup to > > me. It tasted good though, just very tomatoey. It's good with some > > cous cous. > > > > ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~ > > Title: WINTER SQUASH AND APPLE SOUP > > Categories: Soups, Vegetarian > > Yield: 6 servings > > > > 2 c Butternut squash > > -or buttercup squash > > -peeled, seeded & chopped > > 2 c Sweet potato; peeled & > > -chopped > > 3 md Apples; peeled, cored & > > -chopped > > -Spartan,McIntosh or similar > > -cooking apple > > 1 md Onion; chopped > > 2 c -Water or just enough to > > -cover apples & veggies > > 1/2 ts Sea salt > > 1/2 ts Chinese 5 spice;or pumpkin > > -pie spice* > > 1/4 ts Cayenne pepper > > > > Bring the vegetables, apples and water to a boil in a saucepan on > > high > > heat. Reduce the heat and simmer 30 minutes, or until all the > > vegetables > > are tender. Add the seasonings and use a blender to process the > > mixture. > > Heat in the saucepan again on low heat until hot. Keeps 3-5 days > > refrigerated. *Original recipe by David Tinker, Vancouver chef > > > > SERVES: 6 SOURCE: _Vegan Delights_ by Jeanne Marie Martin posted by > > Anne > > MacLellan > > > > Note: I haven't tried this yet but it sounds great! I saw someone on > > tv use pumpkin seeds as a garnish on pumpkin soup. I think that would > > also work great for this squash soup. Since winter squash seeds are > > basically identical to pumpkin seeds just prepare them the same way. > > To roast the seeds wash them, dry them, coat them in a little olive > > oil, sprinkle with paprika or other spices, then bake them in the oven > > till they're crispy. I usually do this at 350 degrees farenheight. > > |
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Vegetable Soup Recipes
dumbo wrote:
> WARNING: If you're using dried kidney beans, always boil them vigorously for > at least 10 minutes before simmering, otherwise they're highly toxic. People > have died. Can you actually name them, Chicken Little? I didn't think so. Some persons have been hospitalized, but recovery is usually rapid (3 - 4 h after onset of symptoms) and spontaneous. http://www.foodreference.com/html/ar...poisoning.html The toxin (lectin) affected people in the UK. It's never been a widespread problem in the US. Maybe you lot should learn how to cook. > And most canned stuff has had most of the vitamins boiled out of it during > autoclaving. Fresh is better. In terms of kidney beans, canned beans are "safer" as far as lectin is concerned. As I noted above, though, it's not really something one should worry about. Some canned foods actually have superior nutritional yields, especially for vitamins (like C) which oxidize easily. Many tomato products fit in that category because the Vitamin C, lycopene, and other goodies are concentrated. Vitamin C yield in frozen concentrated orange juice has also been shown to be higher and last longer than "fresh" ready to drink juice. http://www.asu.edu/asunews/research/vitaminC.htm <snip> |
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Vegetable Soup Recipes
"nemo" > wrote in message >...
> WARNING: If you're using dried kidney beans, always boil them vigorously for > at least 10 minutes before simmering, otherwise they're highly toxic. People > have died. > I didn't know that! I usually use canned beans anyway but lately I've been trying to cook some for myself. I might've eaten some kidney beans in a 15 bean soup recently, but since I used the quick soak method I boiled them for a little bit before I soaked them, that could've made them safe. How many beans does someone have to eat cooked improperly for them to be toxic? > And most canned stuff has had most of the vitamins boiled out of it during > autoclaving. Fresh is better. Well that's probably true but at least they're convenient. I think they still are better for you than greasy full-fat hamburgers. *L* (The super lean meat probably isn't that fatty, but I know it still has cholesterol, which plant foods don't). > I find lots of onions and garlic essential too - fried in olive oil while > the other veggies are simmering and then they're dumped in on top. Known as > the "Classic Soup" method. > > }... . . . . . . . That sounds good. I love to use onions and garlic. Olive oil has such a tasty flavor too. > > PS: The herb mix I use is tarragon, oregano and basil; a little chilli > powder and a tsp of corriander seeds. And I always add chopped celery - > gives it a nice tang. Try it. > Celery is great. -Rubystars |
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