Recipe Of The Week, Soups, Cauliflower Soup, Tofu and Bean Sprout Braise, Chickpea Mulligatawny, Garlic Bread Soup

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This creamy soup is perfect for the winter because it will nourish your nails! It is high in vitamin C and the cauliflower will delight your taste buds. Plus, it is really quick and easy to make. The sprinkle of nutmeg makes all the difference in this recipe.

SILKY CAULIFLOWER SOUP [VEGAN, GRAIN-FREE]

THIS RECIPE IS :

CALORIES

433

SERVES

2-4

COOK TIME

25

INGREDIENTS

  • 2 tablespoons coconut oil
  • 1 onion, chopped
  • 1 small cauliflower, diced roughly 4 cups
  • 3 cups veggie stock
  • 1 cup cooked white kidney beans
  • 1/3 teaspoon nutmeg
  • Juice of 1/2 a lemon
  • 1/3 cup almond butter
  • Salt and pepper, to taste
  • Optional garnish: toasted almonds, parsley, roasted cauliflower, or nutmeg

PREPARATION

  1. Heat coconut oil in a large pot over medium heat. Add the onion and cook until browned, roughly 5 minutes.
  2. Add cauliflower, veggie stock, navy beans, nutmeg and bring to a boil. Cover and simmer until cauliflower is soft, 20 minutes.
  3. Add lemon juice, almond butter, salt, and pepper and blend using an immersion blender or in a food processor.
  4. Serve hot and garnish with toasted almonds, parsley, and crispy navy beans.

NUTRITIONAL INFORMATION

Per Serving: Calories: 433 | Carbs: 36 g | Fat: 27 g | Protein: 15 g | Sodium: 650 mg | Sugar: 7 g

Calculation not including optional salt or additional garnishes.

AUTHOR & RECIPE DETAILS


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Quick and easy snacks and lunches to power your day. Jesse Lane Lee, BSc, CNP is a cheerful Holistic Nutritionist, motivating speaker, cookbook author and wellness writer. She is the founder of Jesse Lane Wellness, a web-based holistic nutrition practice and holistic recipe resource. Jesse Lane is passionate about nutrition helps positive and vibrant individuals unlock the incredible healing power of food and reclaim their health. She recently released a new cookbook called Healthy Dairy Free Desserts which contains over 30 recipes with pictures. Get a FREE copy of my 15 page Guide to Natural Sugar Substitutes here!
 































Beets are full of lots of good vitamins, minerals and nutrients so you know you’re eating something good here! A beautiful color with amazing flavors, you can never go wrong with beets.

BEET SOUP [RAW, VEGAN]

THIS RECIPE IS :

CALORIES

474

INGREDIENTS

  • 2 to 3 medium size peeled beets
  • 1/2 cup cashews (this will give it a more creamy flavor, you can omit it and just add more water)
  • Juice of 1/2 lemon
  • 1 teaspoon of sea salt
  • 1 – 2 cloves of garlic
  • Some chopped Jalapeño (optional)
  • Water – start with about 3/4 cups and add more depending on how thick or thin you like your soup

PREPARATION

  1. Put all ingredients together into a blender and blend.
  2. Blend until smooth.

NUTRITIONAL INFORMATION

Total Calories: 474 | Total Carbs: 41g | Total Fat: 29g | Total Protein:14 g | Total Sodium: 250mg | Total Sugar: 19g

NOTES

Optional toppings - parsley, cilantro, and green onion.

AUTHOR & RECIPE DETAILS


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Simple raw vegan lunches and snacks. I am Jodi Burke – but I am much more than just a name.  I am a health advocate, recipe creator, entrepreneur, amateur photographer, author, dreamer, freedom seeker, a mother and a lover of life. No one’s life is really straightforward, and my journey to pursuing health and a full happy life is no different.
 

























This dish is overly simple and loaded with rich umami flavor! You can enjoy it on its own or as a side dish with rice.

TOFU AND BEAN SPROUT BRAISE [VEGAN, GLUTEN-FREE]

THIS RECIPE IS :

INGREDIENTS

  • 8 3/4-ounces firm tofu
  • 8 3/4-ounces bean sprouts
  • 2 cups coconut milk
  • 1/3 teaspoon cumin
  • 1/3 teaspoon turmeric
  • 1/4 teaspoon cayenne pepper
  • 4 cloves garlic, minced
  • 1 small shallot, finely chopped
  • Salt to taste
  • freshly ground black pepper
  • Oil

PREPARATION

  1. Deep fry tofu in hot oil until golden brown in color. Remove from oil, let it cool then cut into small cubes.
  2. In a wok add oil then sauté garlic and shallots.
  3. Add cumin, turmeric, and cayenne then stir for 10 seconds.
  4. Add the coconut milk and sliced tofu, bring to a boil then simmer for 3 minutes.
  5. Add the bean sprouts and cook for a minute, season with salt and freshly ground black pepper then serve.

AUTHOR & RECIPE DETAILS


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Delicious vegan Asian recipes made with simple ingredients. Hi, I am Raymund a Filipino living in New Zealand, I’m not a cook nor a chef but I love cooking and it is my passion. My real job is an IT Professional whose devotion is to develop applications, my brain is abused at work on a daily basis so cooking at the end of the day acts as my therapy for stress release, as a result of that is my blog, Ang Sarap.
 

























Lentils are usually the star of this hot Indian stew, translated literally as “pepper water,” but chickpea flour provides a handy shortcut to spicy satisfaction. Thickening in mere minutes, one bowlful could be a substantial meal all by itself, or a hearty starter for a full dinner party feast. Each batch looks massive, but you’ll happily surprised if there are any leftovers to speak of once you taste this complex brew. Best of all, it keeps well and can be further stretched into additional meals with a side of cooked rice or quinoa. “Real Food Really Fast: Delicious Plant-Based Recipes Ready in 10 Minutes Or Less” by Hannah Kaminsky is full of amazing and easy recipes. Check it out from Skyhorse Publishing!

CHICKPEA MULLIGATAWNY [VEGAN]

THIS RECIPE IS :

CALORIES

272

SERVES

4-6

INGREDIENTS

  • 1 tablespoon coconut oil
  • 1 medium yellow onion, diced
  • 4 cloves garlic, minced
  • 2 teaspoons grated fresh ginger
  • 1 teaspoon salt
  • 3–4 tablespoons madras curry powder
  • 1/4–1/2 teaspoon cayenne pepper
  • 1/2 teaspoon ground black pepper
  • 1/2 cup shredded carrot
  • 1 small fuji apple, cored and diced
  • 1 cup garbanzo bean flour
  • 6 cups vegetable stock
  • 1 (14-ounce) can diced tomatoes
  • 1 (14-ounce) can chickpeas, drained and rinsed
  • 1 (14-ounce) can full-fat coconut milk
  • 1 tablespoon lime juice
  • 1 tablespoon lemon juice
  • 1/2 cup fresh cilantro

PREPARATION

  1. Melt the coconut oil in a large stock pot over medium-high heat. Add in the onion, garlic, ginger, and salt, sautéing until softened and ever so lightly browned around the edges. Sprinkle in the curry powder and cayenne pepper to taste, depending on just how spicy you’d like it. You may want to err on the side of caution and use less to begin with, because you can always add more later on. Mix the seasonings in and cook for another 30 seconds to bring out all the rich aromas of the spices before incorporating the black pepper, shredded carrot, and apple next.
  2. Whisk the garbanzo bean flour into the vegetable stock, stirring vigorously to make sure there are no lumps, before adding the mixture into the pot. Continue to whisk, scraping the bottom of the pan, keeping everything moving while the flour works its thickening magic. When bubbles break at a steady pace on the surface, incorporate the tomatoes, whole chickpeas, coconut milk, lime, and lemon juice. Stir thoroughly.
  3. When the soup reaches a full boil, it should be ready to ladle out and enjoy. Top each serving with fresh cilantro and dig in!
  4. If preparing the soup in advance, let cool before transferring to an airtight container. Store in the fridge for up to a week, and reheat gently over the stove, adding more stock as needed since it tends to continue thickening as it sits.

NUTRITIONAL INFORMATION

Per Serving (6): Calories: 272 | Carbs: 34g | Fat: 12g | Protein: 10g | Sodium: 156mg | Sugar: 8g

NOTES

Quick Tip: Bring the vegetable stock and chickpea flour mixture to a boil in a separate pot while the vegetables are sautéing to finish the soup even faster.
Be it a delicate broth or thick stew, nothing completes a steaming bowlful like a hearty slice of bread. Crackling crust giving way to a spongy matrix of soft crumbs, each bite melts into submission when dipped into the soup of the day. Sometimes the soup is merely a thinly veiled excuse to reach for another helping of bread, so compellingly does that fresh loaf beckon. Let’s just cut to the chase here and turn the bread into the soup itself, with a powerful blast of fresh garlic to up the ante. “Real Food Really Fast: Delicious Plant-Based Recipes Ready in 10 Minutes Or Less” by Hannah Kaminsky is full of amazing and easy recipes. Check it out from Skyhorse Publishing!

GARLIC BREAD SOUP [VEGAN]

THIS RECIPE IS :

CALORIES

238

SERVES

3-5

INGREDIENTS

  • 1/4 cup olive oil
  • 1/2 cup (about 20 cloves) minced garlic
  • 6-ounces (about 6 slices) sourdough or country bread, torn into 1/2-inch pieces
  • 2 teaspoons smoked paprika
  • 1/2 teaspoon dried thyme
  • 1/4 cup dry white wine
  • 4 1/2–5 cups vegetable stock
  • 1/2–1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 tablespoon chopped fresh parsley (optional)

PREPARATION

  1. Place a medium stock pot over moderate heat. Add in the oil along with the garlic, stirring frequently, until golden brown; about 3–4 minutes. Introduce the bread, paprika, and thyme next, cooking until the bread is saturated in garlicky oil. Pour in the white wine, sautéing until the liquid has evaporated. Incorporate 4 1/2 cups of the stock, 1/2 teaspoon of the salt, and black pepper last, covering the pot and bringing the mixture up to a boil.
  2. Transfer to a blender and puree until silky smooth. Add more stock and salt to taste, if needed, and ladle into bowls. Garnish with a pinch of parsley if desired.

NUTRITIONAL INFORMATION

Per Serving: Calories: 238 | Carbs: 22g | Fat: 13g | Protein: 4g | Sodium: 21mg | Sugar: 1g