Ingredients (use vegan versions):

• 1 tablespoon olive oil
• 2 med onions chopped
• 3 carrots in small cubes
• 3 small to med zucchini in small cubes
• 1 cup finely chopped cabbage
• 1 cup cauliflower broken up in small pieces
• 1 cup soaked white beans
• 3 teaspoon veg soup powder
• 3 tablespoon tomato paste or 5 fresh cubed tomatoes
• 1 teaspoon paprika powder + 1/4 teaspoon chilly powder
• 2+ liters water
• 3 cloves garlic crushed
• 1 teaspoon vinegar
• 3 teaspoon sugar

Directions:

In a big soup pot and on big flame, fry
the onions in olive oil. After they are
golden put in the water. Add all the
other vegetables (including the
garlic), except for the tomatoes (or
tomato paste). They need to be added
after the beans are soft. After
everything is in boiling, lower the
flame to small.

After all the vegetables are soft (and
the tomatoes or tomato paste was
added), add the soup powder, and the
paprika powder, chilly powder, the
vinegar and sugar. Let all cook for 3
hours plus on a small flame. This
allows the flavors to get into the
soup.

You might need to add more water from
time to time because of the long
cooking time.

You can always substitute other
seasonal vegetables. I tried it also
with eggplants, green and red peppers,
sweet corn, potatoes. Just cut them in
small cubes (not including the corn!).

You also can play with the flavors: you
can add 1 teaspoon of hot curry powder.

Serves:

Ingredients (use vegan versions):

• 3 cups cooked rice
• 1/4 cup diced baby corn
• 1/2 cup diced pineapple
• 1/4 cup diced tomato
• 1/2 cup boiled red kidney beans
• 1 tablespoon coarsly chopped garlic
• 1/4 cup diced long beans
• 1tbsp soy sauce
• 3 tablespoon vegetable oil
• 1/2 teaspoon salt
• 5 green chillies sliced into pieces

Directions:

Heat the oil in a wok, and when hot, fry the garlic until
fragrant.Then add the kidney beans,baby corn, long beans
and rice and stir fry until the rice is throughly mixed up with the
vegetables. Then add the tomato and pineapple.
Season to taste with soy sauce, salt and green chillies. Stir
throughly, dip onto plates, and serve with spring onions and
sliced cucumber.

Serves: six

Preparation time: 15 minutes

Ingredients (use vegan versions):

• 1 large can black beans (drained)
• 1 can stewed tomatoes
• 1 small red bell pepper, chopped
• 1 small white onion, chopped
• 3 cloves garlic, coarsely chopped
• 2 jalapeno peppers sliced (less if you don’t like it so spicy)
• 1 carrot, sliced
• 1/2 cup corn kernels (frozen is better, but canned is good too)
• any other vegetable you would like
• olive oil
• oregano

Directions:

In a medium sized frying pan saute jalapeno
and garlic in olive oil. Toss in a good sized
pinch of oregano. Saute until slightly soft. In
a blender throw in the can of tomatoes, garlic
and jalapeno, blend until liquefied. Back in the
frying pan saute red pepper, onion, and
carrot.

In a sauce pan put in drained beans, and
tomato mixture. When that begins to boil add
the red pepper and onion, then throw in the
corn.

After the soup had been simmering a while, I
took about a cup of the soup and blended it to
give it a smoother texture, this is optional.
You can serve it as a soup, or with rice, or
burrito filling.

Serves: 6-8

Preparation time: 30 min

Ingredients (use vegan versions):

• 1 cup uncooked quinoa, rinsed
• 2 cups water
• 2 medium potatoes, diced
• 1 small onion, chopped
• 2 large stalks celery, chopped
• 1 small green bell pepper, chopped
• 1/2 small zucchini, chopped
• 1 can (16 oz) corn, or pre-cooked fresh or frozen corn
• favorite all-purpose seasoning (I use a spicy Creole blend)
• at least 3 tablespoon crunchy peanut butter, or 3 tablespoon creamy and 2 teaspoon chopped peanuts

Directions:

In a medium saucepan, bring the two cups of water
to a boil over medium-high heat. Add the quinoa,
return to a boil, cover and reduce heat to medium-
low. Simmer until all water has been absorbed.
Set aside.

In a large skillet, heat olive or canola oil on
medium heat. Add the potatoes; cook, stirring
occasionally, until potatoes are thoroughly
cooked and slightly crispy. Add the onion,
celery, and bell pepper; cook until each is
slightly soft. Add zucchini & corn; cook until
zucchini is soft and corn is heated through. Add
seasoning to taste. Remove from heat.

Add the peanut butter to the quinoa and stir
until thoroughly blended. Add chopped nuts, if
using, and stir. Add the quinoa to the
vegetables and mix well.

Serves: 4-6

Preparation time: 20 min.

Ingredients (use vegan versions):

• 8 cups vegetable stock
• 1 cup brown rice
• 1 large can diced tomatoes
• 1 cup corn kernels (drain if canned)
• 2 cups kidney beans (drain & rinse if canned)
• 1 cup of any or all of these: chopped carrots, chopped potatoes, green beans, chick peas, cauliflower, parsnips, celery – use your imagination!
• 1/2 to 1 cup nutritional yeast
• 1 cup textured soy protein
• 3 bay leaves
• 5 cloves garlic
• 1/2 tablespoon chili powder
• 1/2 tablespoon rubbed sage
• 1 teaspoon each: rosemary, thyme, oregano, tarragon
• 2 teaspoon black pepper (freshly ground)

Directions:

I make this soup about once a week
during the cold months when the
produce selection here is not so
great. The nutrition packed into this
super hardy soup is hard to beat! Get
out your big soup pot!

Bring Vegetable Stock to a boil in
large soup/stock pot. Stir in Brown
Rice, and turn heat to med / med-high
(you’re going for a simmer / slow
boil). Stir in tomatoes (dump juice
in along with them), corn, kidney
beans, and the veggies you’ve chosen
(don’t be stingy!). Now stir in the
nutritional ueast, and textured soy protein.
Evaluate the amount of veg. stock in
the soup – if you want it to be
thinner add some water (1 Cup at a
time). The soup will thicken
overnight.

Now the fun part! Throw in the Bay
Leaves. Peel and mince / press the
garlic and stir in. Add the dry
spices, and let simmer for a few
minutes – then taste broth add more
spices if it needs some more oomph.
You may need to add salt – if so, do
it slowly, trying a little broth after
each addition. Soup is ready when
rice and any root veg. chunks you may
have added are fully cooked.
Hope you enjoy!

Serves: 6-10

Preparation time: 45 Minutes