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 medium onion, diced
  • 2 cloves garlic, smashed
  • 3 carrots, sliced thin
  • 2 stalks celery, sliced
  • 15 oz. can garbanzo or pinto beans, rinsed and drained
  • 1-1.5 cups small pasta, uncooked (I used Tinkyada brown rice shell pasta.)
  • 6 cups water
  • 1 T. coconut aminos (or Bragg's Liquid Aminos, or soy sauce)
  • 4 tsp. vegetable bouillon
  • 1.5 tsp salt or to taste
  • 3/4 tsp. curry powder
  • 1/4 tsp. pepper
  • Optional: 1 T. nut butter (I used no sugar added Sunbutter.)
  • 2 handfuls of baby spinach
Add all ingredients except the last two to the Instant Pot.  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.  My carrots were sliced thin enough to be soft in that amount of time.  When the cooking time is done, use a wooden spoon to hold the steam release valve partially open so that the steam escapes more quickly than natural pressure release, but not full blast.  This is to avoid starch water spraying out of the valve.  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.

Wednesday, December 20, 2017

Fast & Frugal Stovetop Soup

  • 2 cups vegetable broth or water+bouillon
  • 14.5 oz can green beans with liquid
  • 14.5 oz can diced tomatoes 
  • 1 cup frozen corn (or canned)
  • 15 oz can garbanzo beans, drained
  • 1/2 tsp each: garlic powder, onion powder, chili powder, and oregano
4-6 servings

Combine all ingredients in a medium-sized saucepan and simmer for at least 5 minutes before serving.  I like to put the green beans in first and cut them in half quickly with kitchen shears.  I have 15.25 oz cans of corn in my pantry, but I don't like to put in the whole can. 

Serving Ideas:
  • Stir in some leftover rice or mashed potatoes (pictured).
  • Use as a gravy over mashed potatoes.

I like Seitenbacher vegetable bouillon because it is gluten free and soy free (not an affiliate link).  

Monday, December 18, 2017

Instant Pot Calico Bean Soup

  • 15-bean soup mix (1 lb. package, throw out seasoning packet)
  • large onion, diced
  • 2 large cloves garlic, smashed
  • 2-4 stalks celery, sliced
  • 1-2 cups carrots, sliced
  • 14.5 oz. diced tomatoes
  • Vegetable broth, or water and vegetable bouillon (see instructions below for amount)
  • 2 TBSP coconut aminos (or other liquid aminos or soy sauce)
  • 1.5 tsp liquid smoke
  • 2 bay leaves
  • 1.5 TBSP dried parsley
  • 1 TBSP dried rosemary
  • 1.5 tsp thyme
  • 1.5 tsp marjoram (or omit and increase thyme to 1 TBSP)
  • .5 tsp black pepper
  • salt to taste
Pre-soak the beans according to the helpful hipcooking guide.  It is possible to cook this recipe without soaking the beans, but since I live at an elevation over 5,000', I use the quick-soaking method to reduce the cooking time.

Place the diced onions and garlic in the bottom of the pot liner, then add the beans, spices, and liquid seasonings, reserving the diced tomatoes.  Add enough vegetable broth until the liquid reaches the 10-cup line on the pot.  Make sure the silicone gasket is in place, lock the lid, set the valve to sealing, press the bean/chili button (or manual) and adjust the time to 35 minutes.  When the cooking time is finished, let the pressure go down on its own for 10-15 minutes before opening the valve and releasing the rest of the pressure.  Check the beans for preferred tenderness.  If the beans need to cook longer, then close up the cooker and set it for 5 minutes or more.  Stir in the diced tomatoes and serve.

Serving Options:
  • Sometimes we like to serve the soup over some salad greens in the bottom of the bowl.  The greens add some crunch and it eliminates the need for salad dressing on the side salad.
  • For lunch the next day, serve the soup over baked or mashed potatoes, or...
  • Saute greens and mix in some of the soup for a meal of beans 'n greens