Apr 17, 2021

caldo non pollo soup


Overview

Time: 45 minutes
Dishes: large pot


Hello, hello Dear Readers!

This is a rice, protein, vegetable soup that is tomato-based. It is meatless, vegetarian and vegan. My kids are all into soups right now and I like to oblige them, especially when it is something easy. This one-pot soup is just that, plus very delicious.

It is easy to throw together, but the long cooking time of the brown rice kicks it up to 45 minutes. If you use white rice, the total cooking time is around 30 minutes. Use short, long or medium grain - doesn't really matter.

As another versatile soup, use the vegetables that float your boat, not just the ones I have subscribed. I used green beans in this soup, but I was tempted with zucchini, peas, even potato or turnip. If you add any leafy greens, add it in the last 10 minutes for the tougher greens and last few minutes for something like baby spinach.

I used Gardein strips, but that is what I have available near me - use Seitan or Soy Curlz or  Savory Tofu - or the chicken-type of strips that are available in your area.

In this recipe the rice is first toasted to give it a nutty flavor. If you are using frozen protein, add it with the rice to cook. After you add the liquid, use tongs to remove them to chop up. This way the rice is not clinging to the strips. This step saves you the need to defrost the protein, but if it is already thawed, just chop before cooking. 

For the garnish and accompaniments, use either corn tortillas, to keep within the Mexican theme if using cilantro in the soup, or divert and use croutons if you used parsley. Either way, the soup is delicious and filling.    

If you need inspiration for your weekly menu, check out ours HERE.

Enjoy!




Speedy Cooking Tips:

  • Heat the pot while you rinse the rice.
  • If frozen, cook the protein whole and then remove later to chop.
  • Chop the onion while the rice and protein are cooking.
  • Chop the green beans while the onion, rice and protein cook.
 


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Caldo non Pollo Soup

ww.ZsusVeganPantry.com

Makes 4 servings 

weekday


2 teaspoons olive oil

1 teaspoon minced garlic

1/2 cup brown rice, rinsed

1/2 medium onion, chopped

10 ounces Gardein or seitan, chopped if thawed

1 (15-ounce) can diced tomatoes (do not drain)

1/2 cup tomato sauce

2 cups chopped green beans (8 ounces)

2 medium carrots, chopped or sliced

2 tablespoons chopped cilantro or parsley

1 tablespoon Easy Savory Broth mix** or 2 teaspoons Better Than Bouillon

8 cups water


Toppings:

Diced avocados

Broken tortilla chips or corn tortillas

Minced cilantro

Croutons

1. Rice: Add the oil, garlic, rice, onion and protein to a large pot over medium heat. Cook, stirring often, until the rice is golden, about 5 minutes.

2. Vegetables: Add the tomatoes, green beans, carrot, herbs and broth mix to the Rice as they are ready.

3. If the protein was not thawed when started cooking, remove the large chunks now and chop them. Add them back to the soup. Cook the soup at a strong simmer until the Rice is tender, over medium heat, about 20 minutes. Season with salt and pepper to taste. 

4. Serve: Ladle into bowls and top as desired.


** Substitute for Savory Broth Mix: 3 tablespoons nutritional yeast, 1 teaspoon thyme, 1 teaspoon sage and 1 teaspoon oregano. 




© 2020 Copyright Zsu Dever. All rights reserved.







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vegan vegetarian meatless plant-based


Apr 10, 2021

maple-dijon seitan with rice pilaf

  

Overview

Time: 45 minutes
Dishes: large skillet, medium pot


Hello, hello Dear Readers!

When I was a youngster, I worked at Bakers Square, where I really loved the Honey Mustard Sauce. Of course, the sauce was over chicken, but I was veg by then and put the sauce over baked potatoes. Here I bring you the vegan version, complete with Easy Simple Seitan cutlets. I am sure they would be great with Gardein, as well.

The sauce has quickly browned onions before adding the yogurt, Dijon and maple. Your yogurt can be sweetened because the maple is sweet, so just adjust the amount of maple depending on the sweetness of the yogurt.

I used cashew milk yogurt by Forager, and I am certain that a coconut based yogurt will impart coconut flavor, for better or worse. 

I absolutely adore rice pilaf and this dish lends itself to a simple pilaf, so I incorporated that into the recipe. All told, the recipe took 40 minutes to prepare, from fridge to table, with delicious results. Serve with a green salad and you are set with a complete meal in very little time.

If you need inspiration for your weekly menu, check out ours HERE.

Enjoy!



Speedy Cooking Tips:

  • Gather your ingredients.
  • Make the rice first.
  • Mince 1/4 of the onion while the medium pot heats. 
  • Slice the rest of the onion while the seitan browns.
  • Move the seitan to a plate or the cutting board once browned.






(Printer-friendly doesn't seem to be so friendly. Just select the text between the arrows (including the white space to add margin on the top), right-click, select Print, and now it's printer-friendly. Can also be saved as PDF:  choose Save as PDF in Destination drop-down, instead of a printer.)




Maple-Dijon Seitan with Rice Pilaf

www.ZsusVeganPantry.com

Makes 4 servings 

weekday


Serve with green salad or steamed broccoli.


1 tablespoon olive oil

1 cup long-grain white rice

1/2 cup orzo 

1/4 large onion, minced 

2 cups vegetable broth 

1 tablespoon olive oil

8 Easy Simple Seitan Cutlets

3/4 large onion, thinly sliced 

2 garlic cloves, minced

1 1/2 cups plain yogurt

3 tablespoons Dijon mustard

1-2 tablespoons maple syrup (depending on sweetness of yogurt)


1. Rice Pilaf: Add the oil to a medium pot over medium heat. Add the rice, orzo, onion, garlic. Stir well and cook until golden, about 4 minutes. Add the broth, cover and bring to boil. Reduce heat to medium-low and cook until the rice is tender, about 15 minutes. Season with salt and pepper. 

2. Seitan: Add the oil to a large skillet over medium heat. Add the seitan cutlets and brown both sides, about 2 minutes. Remove to a plate.        

3. Onions: Add the onions and garlic to the skillet. Season with salt. Cook, covered, until browned, about 8 minutes. Stir as needed. Add splashes of water as needed. 

4. Sauce: Remove the Onions from the heat. Add the yogurt, mustard, maple. Stir well. Taste and add salt and pepper. Add the Seitan cutlets to the sauce. Serve with the Rice.  

 




© 2021 Copyright Zsu Dever. All rights reserved.









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vegan vegetarian meatless plant-based

Apr 3, 2021

creamy cauliflower soup

   

Overview

Time: 30 minutes
Dishes: large pot, medium pot, steamer basket, blender


Hello, hello Dear Readers!

When I first created this recipe, it was with the intention of making it Cauliflower Au Gratin Soup, but since there was no cheese (or breadcrumbs) in the soup, I thought it would be a stretch to call it that. 

The soup does have notes of cheesiness, thanks to the nutritional yeast, and you could make it all-out au gratin by adding the optional vegan cheese, so I leave the option to you. I love the soup as is but I also love it with some cheese added; it just depends on my mood. 

When I went to serve the soup this week I asked my husband what I should serve with it - thinking a sandwich might be too much or a salad too off beat. With a straight face he said "Fries." After laughing at the idea, I gave it some much needed thought and decided that it would, at least, make for a decent photo.

To my surprise it is excellent with a side of fries! We had curly fries in the freezer, so I air-fried up a batch and tossed it with some vegan parmesan (from GOOD PLANeT). We dunked them in the soup, nibbled on them between spoonfuls of cauliflower bites and enjoyed the meal immensely. Totally healthy, maybe not, but it was well worth the sacrifice from our burger meal to enjoy the fries alongside this creamy, cheesy goodness. 

If you need inspiration for your weekly menu, check out ours HERE.

Enjoy!



Speedy Cooking Tips:

  • Gather your ingredients.
  • Chop and cook onions.
  • Peel and chop potatoes and carrots while onion cooks. 
  • Add the water as soon as the onions are cooked and add the potatoes and carrots when they are ready.
  • Steam the cauliflower while the soup cooks. 
  • Cook the potatoes until they are falling apart to avoid gumminess when you blend.





(Printer-friendly doesn't seem to be so friendly. Just select the text between the arrows (including the white space to add margin on the top), right-click, select Print, and now it's printer-friendly. Can also be saved as PDF:  choose Save as PDF in Destination drop-down, instead of a printer.)




Creamy Cauliflower Soup

www.ZsusVeganPantry.com

Makes 4 servings 

weekday


1 teaspoon olive oil

1 small onion, chopped

2 garlic cloves, chopped 

6 cups water

2 medium waxy potatoes, peeled and chopped (about 2 cups)

2 medium carrots, chopped (about 2 cups)

3 tablespoons nutritional yeast flakes

1 teaspoon salt 

1/2 teaspoon black pepper 

16 to 20 ounces cauliflower florets

1 cup shredded vegan cheese (optional)


1. Onion Base: Heat the oil in a large pot over medium heat. Add the onion and garlic. Cook, covered, until lightly golden, about 4 minutes. Stir as needed.  

2. Root Vegetables: Add the water, potato, carrot, nutritional yeast, salt and pepper to the Onion Base. Bring to boil, reduce to simmer and cook covered until the potatoes are falling apart, about 15 minutes.  

3. Cauliflower: Steam the cauliflower until tender, about 7 minutes. Reserve 2 cups of Florets for garnish. Set aside.

4. Blend: When the potatoes are falling apart, add the Cauliflower (except for the reserved florets) and blend with an immersion blender. Alternatively, blend in a standard blender. Blend very well. Taste and adjust seasoning. Add the reserved cauliflower Florets and optional cheese. Stir well and serve.  




© 2021 Copyright Zsu Dever. All rights reserved.






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