Thursday, November 29, 2018

Plant-based Butternut Bisque (Instant Pot or Stovetop Instructions)

  • 7 cups butternut squash in cubes
  • 1 cup potato in cubes - white potato for savory OR sweet potato to enhance sweetness
  • 1 large sweet onion diced
  • 4 cloves of garlic, peeled & smashed
  • 1/3 c. water for sauteing
  • 1/4 c. roasted red pepper from a jar (may omit if not available)
  • 2 tsp. crushed dried rosemary
  • 2 tsp. salt (or less to taste)
  • 1/2 tsp. black pepper
  • 1/2 tsp. each, onion and garlic powder
  • 2 tsp. liquid smoke
  • 5 cups vegetable broth (I use water and Seitenbacher vegetable seasoning.)
  • 1 to 2 T. cashews (optional)
  • 1/2 cup almond or soy milk
Note:  It is easier to peel a butternut squash with a serrated peeler. 

Saute the onion, garlic, and rosemary in the 1/3 cup of water in the Instant Pot or in a 5-6 qt. soup pot on the stove top until the onion is translucent and the water is evaporated, about 5 minutes.  Add the rest of the vegetables, spices, and broth to the pot.  The ingredients should reach no higher than the 10-cup line on the IP liner.  I put the cashews in a small stainless steel strainer on top of the soup, or tie them up in cheesecloth.  In the IP, cook on Manual 10 minutes, then quick pressure release.  On the stove top, simmer the soup for about 25 minutes until the vegetables are very soft. Blend the cooked cashews with some of the broth in a separate container with an immersion blender (stick blender), then add the cashew cream back into the pot with the plant milk, blending with the immersion blender until completely smooth and creamy.  Alternatively, blend the soup ingredients in batches in a regular or high speed blender.

Thursday, March 29, 2018

Spinach Enchilada Casserole

Ingredients for enchilada sauce:
  • 1 15 oz. can black beans - rinsed & drained
  • 1 10 oz. pkg frozen spinach - defrost, drain, squeeze out excess moisture 
  • 1 1/2 c. frozen corn
  • 3 cups salsa of preferred heat
  • 2 tsp. ground cumin
Combine all ingredients in medium saucepan thoroughly.  Bring to a boil then immediately reduce heat, cooking until heated through.  Keep on low heat until ready to assemble casserole.  It is okay for some of the liquid to evaporate.

Ingredients for cheesy sauce, adapted from Jill McKeever:

  • 1/2 c. gluten free oats (not processed in the same facility with wheat)
  • 1/4 c. nutritional yeast 
  • 1 T. up to 1/4 c. raw cashews - optional
  • 1 1/2 tsp. salt
  • 1/4 c. roasted red pepper - drained if from a jar
  • 1/4 c. diced onion
  • 1 T. lemon juice 
  • 4 drops liquid smoke
  • 2 cups water (can heat up first if desired)
Notes: Jill's cheesy sauce includes corn starch to make the sauce stretchy similar to cheese, but I think it is good without.  I make this in a Nutribullet, adding the water last up to the max fill line, reserving the rest of the water to add after blended.  If you do not have a Nutribullet or high speed blender, then soak the cashews for at least 10 minutes in hot water to soften before using a regular blender.

Blend all ingredients, then pour into saucepan and heat whisking constantly until just starting to thicken.  Remove from heat.  The sauce will thicken more as it bakes.

Other ingredients:
  • 12 corn tortillas 
  • Optional toppings to choose from - lettuce, diced fresh tomatoes, black olives, cilantro, guacamole or diced avocado, lime wedges, hot sauce
Layer 6 tortillas in the bottom of a 9x13 pan. (Pan in picture above is actually larger than 9x13). Spoon half of the enchilada sauce over the tortillas. Spread half of the cheesy sauce. Repeat.  Bake at 350° for 15-20 minutes. Serve as is, or top as desired.

Friday, March 09, 2018

Black Bean Mango Salsa

I updated a favorite recipe to eliminate the oil, and it tastes great without!


2 15 oz. cans or 1 26.5 oz can black beans, drained and rinsed
4 mangoes, diced or 1 jar mangoes or 1 10 oz. (or larger) pkg. frozen mangoes
1 can shoe peg corn, drained
1/4 c. up to 1 c. flat leaf parsley or cilantro chopped
1 c green onions (just the green part) thinly sliced
1 red pepper diced
½ c aquafaba (liquid from cooked beans, canned or homemade; better to use liquid reserved from a light-colored bean for this recipe)
¼ c balsamic vinegar

Mix all the ingredients together and refrigerate for hours to let the flavors mingle before serving.

Friday, February 02, 2018

Instant Pot Curried Vegetable Noodle Soup

  • 1/2 large onion, diced
  • 2 cloves garlic, smashed
  • 4 carrots, very thinly sliced 
  • 2 stalks celery, sliced
  • 15 oz. can garbanzo or pinto beans, rinsed and drained
  • 8 cups water
  • 1 T.  Bragg's Liquid Aminos (or coconut aminos)
  • 2 T. vegetable bouillon
  • 1 1/2 tsp. salt or to taste
  • 1 tsp. curry powder
  • 1/2 tsp. pepper
  • 1.5 cups small pasta, uncooked (I used Tinkyada brown rice shell pasta.)
  • 1 T. peanut butter, almond butter, or sugar-free sun butter
  • 2 large handfuls of baby spinach
Add all ingredients except the last three to the Instant Pot and bring to a boil using the Saute feature adjusted to "More."  (Bring the soup to a boil before adding the pasta to prevent overcooking.) 

Read the stove top cooking instructions on the bag of pasta.  To find the pressure cooking time, take the lowest cooking time listed, divide by 2, and round down to the whole number.  For instance, my pasta instructions said to cook for 13-14 minutes, and I set my Instant Pot to cook on high pressure for 6 minutes.  Add the pasta and close the lid.  

When the cooking time is done, quick release the pressure.  Open the lid and stir in the nut butter and the spinach.  Serve when the spinach is wilted down and the nut butter has melted into the broth.  Sprinkle nutritional yeast on the individual servings if desired.  6-8 servings.

Thursday, December 21, 2017

Instant Pot Southwest Vegetable Chili

  • 1/2 onion, finely diced
  • 2 large cloves of garlic, peeled and smashed
  • 15 oz. can black beans, drained and rinsed
  • 15 oz. can cannellini or Great Northern beans, undrained
  • 15 oz. can corn, drained  (I put in a bit less than a whole can.)
  • 14.5 oz. diced fire-roasted tomatoes
  • 4 oz. mild diced green chiles
  • 3 cups of potato, diced in bite-sized pieces
  • 1.5-2 cups of carrots, sliced
  • 4 cups vegetable broth or water + bouillon
  • 1.5 T ground cumin
  • 2 tsp. salt (or to taste)
  • 1 bay leaf
  • pepper to taste
  • 2 stalks celery, thinly sliced
  • 1/4 cup freshly-squeezed lime juice
  • 1/4 cup chopped cilantro
  • 1 tsp. maple or date syrup or other sweetener (optional)

Add all of the ingredients to the pot except for the celery, lime juice, cilantro, and optional sweetener.  Close the lid and set the pot to manual 15 minutes.  When the Instant Pot is finished cooking, quick release the pressure.  Add the celery, close the lid, and pressure cook for 5 more minutes.  After quick-releasing the pressure again, stir in the lime juice, cilantro, and sweetener if desired to adjust acidity.  Serve.  If more heat is desired, sprinkle with red pepper flakes, or add hot sauce.

Instant Pot Creamy Zucchini Soup

While eating a predominantly Paleo diet, I loved to eat Mel Joulwan's Silky Gingered Zucchini Soup.  However, when I recently switched to eating an oil-free, plant-based diet, I tried to make the recipe, omitting the oil and using vegetable broth, but the soup lacked depth of flavor.  Tonight I decided to add a small amount of cashews to the mix which provided the necessary richness to make this soup satisfying once more.  Here is my vegan variation...

  • 1/2 onion, large dice
  • 4 large or 6 average-sized cloves of garlic, smashed
  • 4 medium zucchini, cut in thick rounds
  • 1/4 cup raw cashews
  • 1-2 tsp. salt (to taste)
  • 1/2 tsp. black pepper
  • 1/2 tsp. ginger powder
  • 1/2 tsp. ground coriander
  • 4 cups of vegetable broth or water + vegetable bouillon (I used Seitenbacher)
Turn on the Instant Pot saute mode, and cook the onions and garlic until they are soft, adding a little bit of water as needed to keep the vegetables from sticking.  Add the zucchini rounds, cashews, spices, and vegetable broth to the pot and set it to manual for 15 minutes.  When the cooking time is done, turn the valve and release the pressure quickly.  Blend the contents of the pot with an immersion blender until completely smooth and creamy.  Serve.