Ingredients (use vegan versions):

• water
• onion, chopped, up to a cupful
• 15.5 oz. can of white beans
• 15.5 oz. can of roman beans
• 15.5 oz. can of chickpeas
• 15.5 oz. can of blackeyed peas
• 15.5 oz. can of lentils
• 1-2 cups of cooked barley, cooked according to package directions
• extra-virgin olive oil
• salt, or sea salt or Salt Sense
• dried rosemary (sprinkle to taste)
• fresh chopped or crushed garlic (to taste)

Directions:

Saute the onion, rosemary, and garlic in a fry pan, or in
the bottom of your soup pot. Should have a nice aroma.

Rinse the canned beans, peas, lentils, to remove extra
salt.

In a large pot or Dutch oven add equal quantities of the
beans, peas, and lentils. Stir. Make sure you still have a
few inches at the top — extra beans can be reserved in
the fridge, covered, for up to a week. Or make another
batch right after!

Stir in the barley; stir in the onion mixture.Sprinkle
generously with salt, but you may need to add more
later during or after cooking. Stir in a little more oil if
desired, for flavor and to prevent sticking.

Add water till an inch or two from the top. Mix thoroughly.
Cover and cook over medium heat till heated thru,
stirring occasionally. Lower flame to prevent boilover or
burning on pot bottom if it seems imminent. Cooking
for a few extra minutes (past the heated stage) on
simmer will increase the flavor and the thickness, but
cook it too much and the beans will fall apart. If soup
seems too salty, add cut raw potato, and remove potato
after cooking a few minutes. Potato should draw out
salt.

Cool slightly and serve, add salt if needed. Goes well
with crusty Italian vegan bread, warmed or toasted. If the soup
is extra-thick, you can spread it on the vegan bread!

Extra soup can be frozen in individual servings and
heated in the microwave. Do not add extra salt before
freezing — add more if needed when soup is reheated.

Serves: 6 or more?

Preparation time: 15 minutes

Ingredients (use vegan versions):

• 1 and 1/2 cup chopped broccoli
• 1 and 1/2 cup chopped cauliflower
• 1 med. onion
• 1 tbsp ginger, grated
• 3 cloves garlic, minced or crushed
• 1/4 tsp cayenne pepper
• 1/2 tsp salt
• 1/2 tsp pepper
• 2 tbsp olive oil
• 3 cup veg stock or water
• 1 28-oz can diced tomatoes
• 5 tbsp peanut butter (natural and crunchy is best)

Directions:

In large pot, sauté onions in oil until soft. Add other
veggies, ginger, garlic, cayenne pepper, salt, and pepper
until veggies are just tender. Add stock or water, canned
tomatoes, and peanut butter. Reduce heat and simmer for 20
minutes.

I recently made this recipe and it is absolutely delicious
but very quick and easy to make! A variation is adding
some unsweetened shredded coconut which goes well with the
peanut and ginger flavours.

Serves: 4-6

Preparation time: 30 minutes

Ingredients (use vegan versions):

• 1-2 cloves of garlic, pressed
• 1 onion, chopped
• 2 carrots, diced
• 1 red pepper, diced
• 1-1/2 cups frozen corn
• 1 can kidney beans, drained
• 2 cans (15 oz) of vegetable broth
• 1 can of diced tomatoes in sauce
• 1-2 cans of water from broth can
• 2 bay leaves
• 1 bunch of kale, stems removed and chopped

Directions:

I just threw this together one day after perusing other kale recipes.

Saut� onions, carrot & red pepper in olive oil till almost
soft, than add the garlic and saut� till the other veggies
are soft. Add beans, corn, broth, tomatoes, 1 can of water
and bay leaves and simmer for 30 minutes, adding additional
water as needed. Add kale and cook till kale is wilted.
Remove bay leaves before serving. This is really good with
cornbread.

Serves: 4-5

Preparation time: 20 min

Ingredients (use vegan versions):

• 1 28 oz. can of whole tomatoes
• 1 14 oz. can of vegetable broth
• 1 15 oz. can of black beans
• 1 15 oz. can of dark red kidney beans
• 1 6 oz. can of tomato paste
• 1 orange bell pepper
• 1 1/4 cups of frozen cut corn
• a dash of: cilantro, oregano, paprika, basil, chili powder - William’s original
• salt and pepper (to taste)

Directions:

Rinse and drain the black bean and kidney beans. Find a
large pot and put the vegetable broth and beans in it. Put
it on a low heat so that you can continue with other work,
but do keep a close eye on it still. Cut the canned whole
tomatoes into chunks and dice the bell pepper into medium
sized pieces. Put the tomatoes and the pepper into the pot
and stir. Add the frozen corn and the tomato paste. Stir.
Add all seasonings. Serve or chill.
Can be served with white long grain rice or noodles.

Preparation time: 25-30 min

Serves: