Tag: soup

Brown Lentil Soup with Kale {Vegan}

This delicious vegan soup is a variation of the Brown Lentil Soup in my cookbook, Color Me Vegan. Watch me make it with what I have in my cupboard.

You need just a few ingredients, though I also add a couple that aren’t in the recipe. The main elements are: ⁠ ⁠

?onion⁠
?garlic⁠
?carrot⁠
?brown lentils⁠
?quinoa
?potato ⁠

This recipe is in the BROWN section of Color Me Vegan, a cookbook that divides the recipes up into COLOR, because….COLOR! ⁠

If you’re looking to eat more healthfully, let color be your guide. It resides in plants and comes from all the phytonutrients that don’t exist in animal products. (Phyto means “plant.”)⁠ ⁠

?(If you’re a supporter at $10/month or more, I sent you a copy of the recipe over at your Patreon account, so be sure to check your email and account. If you’re not a supporter, you can join others enabling me to provide the tools and resources people need to eat healthfully and compassionately. 

?Be sure to follow me on Facebook and Instagram to enjoy these videos daily!

?For more videos on living vegan and zero waste, join the mailing list at ColleenPatrickGoudreau.com, and also subscribe to the blog (on the right hand side)!

ENJOY!

Lentil Meatballs {Recipe}

Of course there are commercial vegan meatballs in the store, but in just a short time, you can enjoy a more delicious, more healthful, more affordable, zero-waste, plastic-free version! These are fantastic over traditional pasta or zoodles, pasta made from zucchini!

ADVANCE PREPARATION REQUIRED

Ingredients

2 tablespoons water for sauteing

1 yellow onion, finely chopped

2 garlic cloves, finely chopped

1 cup dried brown lentils

2-½ cups water

1 teaspoon salt, divided

1 tablespoon ground flaxseeds + 3 tablespoons water, blended in a food processor or blender for about 1 minute or until thick and gelatinous

1/2 cup breadcrumbs (Italian-style or plain)

2 teaspoons dried oregano

½ teaspoon crushed red pepper flakes

½ teaspoon ground fennel seed

½ teaspoon dried thyme

¼ teaspoon ground cumin

¼ teaspoon chili powder

¼ teaspoon ground black pepper, plus more to taste

¼ cup fresh parsley, finely chopped

Marinara sauce of your choosing

Directions

In a 4-quart saucepan, heat up the water in a large sauté pan, and add the onion. Sauté over medium-high heat until the onion is translucent, about 5 to 7 minutes. Add the garlic, and saute for another minute.  

Add the lentils, water, and ½ teaspoon salt, and bring to a boil.

Reduce the heat to a simmer, and let cook for about 25 minutes, or until the lentils are soft. (If there is still some water left in the pot when the lentils have finished cooking, drain it in a strainer. If the water evaporates too quickly for the lentils to properly cook, add a bit more water.

When the lentils are done, place them in the bowl along with the flax seed mixture. Add in the bread crumbs and all the remaining ingredients except the parsley. Taste for salt, and add the remaining ½ teaspoon, if needed.

Mash the mixture with a potato masher or fork until the lentils are broken up and the mixture is sticky enough to hold together when rolled into balls. You want the mixture to be soft but not a paste.

Let the mixture sit covered in the refrigerator for 30 to 60 minutes, up to 24 hours.

When ready to prepare, squish the mixture with your hands. The mixture should be quite wet and able to be formed into balls that will stay together when cooked. If it’s too wet, add more breadcrumbs. If it’s too dry, add a little water.

Taste, and add more salt or other seasoning, if desired.

Shape the lentil mixture into balls of your desired size. You can make them large like golf balls or smaller. To create uniform sizes, use a melon baller or small ice cream scoop.

Next, add a tablespoon of olive oil to the same large sauté pan you used to sauté the onions, or use a nonstick pan to brown the lentil balls. Turn your stove to medium heat. Brown the lentil balls on all sides. If using right away, add them to a large pot of marinara sauce. If not using right away, store them in an airtight container for up to 3 days.

Serve with pasta and your favorite marinara sauce with fresh parsley sprinkled on top — or on a hearty roll with sauce and vegan cheese for a meatball sub!

For Your Information

The longer you leave the lentil balls in the marinara sauce, the more they’ll break down, which is still delicious — it becomes more of a “meat” sauce. However, if you’d like them to keep their shape, heat the sauce separately, and pour it onto the pasta and the lentil balls while everything is still hot.

For Your Modification

You can make a gluten-free version with a gluten-free flour of your choice or with rolled oats. Pulse rolled oats in a food processor until they are ground into a powder-like consistency. One cup of whole rolled oats yields the equivalent amount of oat flour.

Soy-free, wheat- and gluten-free (if using wheat-free flour)

Minestrone Soup with Kale {Recipe}

The addition of kale in this classic comfort soup makes it even better, certainly more nutritious, and definitely more colorful! PLUS, it’s vegan / plant-based / animal product-free!

The Italian word minestrone refers to a large, hearty soup. The soup itself is part of what is known in Italy as cucina povera — literally “poor kitchen,” referring to the necessity of creating dishes based on what was available and in season. As it has been passed down through the ages, there is no fixed recipe and lends itself to many variations.

Ingredients

1 tablespoon oil or water for sautéing
1 large yellow onion, chopped
2 carrots, finely chopped
4 garlic cloves, finely minced
One 15-ounce can or equivalent fresh diced tomatoes
1-1/2 cups white beans (Cannellini, Great Northern, navy)
1 bunch kale, stemmed and coarsely chopped
2 tablespoons finely chopped fresh parsley
6 cups vegetable stock
2 bay leaves
1 cup soup pasta (elbow macaroni, shells, etc.), cooked
Salt and freshly ground pepper, to taste

Directions

Heat the oil or water in a large soup pot over medium heat, and add the onion and carrots. Cook, stirring often, until the onion turns translucent and the carrots glisten, about 7 minutes.

Stir in the garlic and cook, stirring, for another minute or so, until the garlic begins to smell fragrant. Add the tomatoes and their liquid and cook, stirring occasionally, for about 10 minutes, until the tomatoes have cooked down a bit.

Add the beans, kale, parsley, water, and bay leaves. Bring to a boil, reduce the heat to low, cover partially, and simmer for 20 to 30 minutes, until the flavors are all incorporated.

Add the pasta, and stir to incorporate. Cook for 5 minutes more, tasting and adjusting the salt and pepper as needed, then remove from heat and serve.

What more fantastic vegan recipes? Have you checked out my cookbooks? 

The Joy of Vegan Baking 

The Vegan Table

Color Me Vegan

The 30Day Vegan Challenge

Yield: 6 servings

Oil-free if using water to sauté, soy-free

GET YOUR FREE JOYFUL VEGAN GUIDE

Includes delicious plant-based recipes and a meal plan!




© 2022 ColleenPatrickGoudreau.com. All Rights Reserved.