Black Bean Soup

This recipe was given to me by a friend. We've enjoyed it on a few occasions and it's worth mentioning. It's an easy, basic recipe. Enjoy!

Black Bean Soup

Sauté together in bottom of a soup pot:
1 Tablespoon oil
1 onion, chopped
4 cloves garlic, crushed and chopped
1 small red pepper, chopped (I used light green/yellow)

Stir in with vegetables:
1 teaspoon oregano
1 teaspoon thyme
2 teaspoons ground cumin
pinch red pepper or chipotle powder

Add in:
4 cups vegetable broth
3 1/2 cups cooked black beans
1-2 cups grape tomatoes, cut in half (or use other diced tomatoes)
seasoning to taste

Bring to boil. Take off heat and let sit for a few minutes. Serve as is, or opt to puree part or all of the soup. I left the soup as is for photo above. 

Optional toppings to serve with soup:
fresh tomatoes, diced
salsa
cooked and cooled brown rice
fresh chopped cilantro

Coconut Vanilla Mango Ice Cream

What do you do when your electric 6 quart ice cream maker doesn't sell in your yard sale? You make ice cream, of course! I was glad it didn't sell, but I hadn't used it for a while. So when I came across some bargain priced organic coconut milk, I knew what I had to do. An extended family gathering made a perfect reason to whip up some of the homemade variety and share. I told my children, only when Papa is home, can we bring it out of the freezer to enjoy some more.

I made a full batch (a full 6 quarts, my capacity for our ice cream maker). I'll share the amounts I used for the entire batch. Adjust as needed for your use. I based my recipe on one I found over at The Nourishing Gourmet (essentially, I made three recipe's worth with added mango).

Coconut Vanilla Mango Ice Cream

10 and 1/2  cups coconut milk
1 cup honey
6 Tablespoons homemade vanilla extract (recipe coming soon!)
2 pounds frozen mango chunks (about 6 cups)

In batches, I blended the ingredients together in my Vitamix and poured it all into the ice cream maker's metal canister and followed the directions for the ice and rock salt to process it into ice cream. It took an 1 hour for it to freeze. Then I put it all into containers and put into the freezer to harden.

We served it the next day. Good stuff. I used ice that wasn't crushed, so it came out the consistency of snow, but it was still delicious and creamy because of the coconut milk. Next time I will just pulse blend the mangoes into the mix to keep it in small pieces instead of pureeing it. I think it would have a bigger mango flavor that way. Also, when adding the vanilla, I'm going to stir it in instead so there are larger vanilla bean flecks.

I think my daughter likes it. =)

 

 

Split Pea Soup

 I remember when I first "went" vegetarian back in 1996. I didn't know what to do with recipes like split pea soup. Why? What was I going to do for the ham or bacon flavor? It seems almost laughable now, but it was a real challenge for me at the time. I love split pea soup. Over the years, I've tried other things like "bac'uns" (soy tvp based vegetarian "bacon" bits) - which we loved, and I couldn't see how we'd live without, to liquid hickory smoke. But I've come across something that redefines good split pea soup...Yes, in my opinion.

Two words: chipotle pepper or smoked paprika. Ok, maybe four, but who's counting? If you like a little spicy on the side, use a whole chipotle pepper as a "floater" in the soup, like you would use a whole bay leaf. The only people that are going to get a spicy bite are those actually eating the pepper. My daughter had her bowl minus the chipotle pepper and didn't think it was spicy at all. But my husband, son and I all enjoyed a little spice from breaking up the chipotle pepper in our bowls. So good. Next time, I'm going to put at least two peppers in the soup. If you want it smokey without the spice, try adding smoked paprika powder instead. Now you're talking!

Feel free to puree the soup, but I like to skip this step, leaving it stand just the way it is. My son likes to have it chunky this way. Hey, with fewer dishes, I won't complain. =)

Split Pea Soup

 

 

1 pound split peas, sorted and rinsed

3 quarts water (more for thinner soup)

5 carrots, chopped

3 onions, chopped

4 cloves garlic, chopped

3 stalks celery, chopped

1 - 2 dried whole chipotle peppers (a smoked jalapeno pepper)

1/2 teaspoon ground celery seed

1 teaspoon dried basil or 1 Tablespoon fresh basil

1 teaspoon dried thyme or 1 Tablespoon fresh thyme

1/2 teaspoon salt

a little freshly ground black pepper (1/4 teaspoon maybe?), to taste

 

optional:

1 potato, diced

1/2 cup other veggies on hand, as desired

1 bay leaf

 

Start by getting your water and split peas going to a boil on the stove in a good sized kettle (I used my 5 quart "dutch oven" pot). When it has reached a boil, turn down to medium heat. Meanwhile, chop up the carrots, onions, garlic and celery and add to the soup pot as you go. "Float" the dried chipotle pepper in the soup like you would a bay leaf (which would be added here too, if you want to use a bay leaf). Make sure to leave the chipotle pepper whole, unless you want the entire soup pot to be spicy!

 

Cook at least 30 minutes, test to check if split peas are soft and add more time if needed. If you like pureed split pea soup, here's the place to do it, before adding the herbs. Turn down to a simmer, add the seasonings, salt and ground pepper. Cook another 5 minutes, then turn heat off. Remove and reserve the chipotle pepper (discard the bay leaf, if using). Move off the hot burner and serve. Add bits of the chipotle pepper to the bowls of those that request their soup a bit spicy.

 

This can easily be done in a crock pot on low for 4-6 hours. Add seasonings in the last 30 minutes.

 

We enjoyed this with homegrown cherry tomatoes and sliced avocado on the side. Afterward, we rinsed our bowls out for some homemade vegan ice cream for dessert! Oooo...Aaaah! Recipe coming soon.



Almond "Groundnut" Stew - West African Style

While living in Ghana, we enjoyed many new flavors and tried some new dishes. We often made many of our own stews without meat at home so we could enjoy what was common there. A West African meal, groundnut stew is surprisingly good. We enjoyed this last evening with two friends, one was vegetarian and one was not. They both really liked it.

My version is vegetarian and uses almond butter instead of the typical peanut butter (aka, "groundnuts"). It puts unique flavors together that our American palettes don't understand... until we taste it. Most often served with steamed rice, it is also very good with boiled medium ripe plantains (a type of banana that is cooked). For toppings, you may also put out other fresh chopped tomatoes, green onions, coconut (etc. - like for curry condiments). Slices of avocado or banana, on the side, would be enjoyed by those more sensitive to the spiciness of this dish.

The three flavors, that were often used together in Ghana, are hot pepper, fresh ginger, and garlic. These are the stars in this stew, along with tomatoes, onions and, of course, almond butter (or more commonly, peanut butter). It is my recommendation that you use only "natural" peanut or almond butter without sweeteners or oils or other ingredients. I made my own almond butter just before I added it to the stew last evening (2 cups whole almonds in the food processor, about 10 minutes, makes about 1 cup almond butter).

Almond "Groundnut" Stew

1 Tablespoon oil (I used coconut oil)
2 cups chopped onion (red is more authentic)
2 cloves garlic, minced
1 Tablespoon peeled and minced, fresh ginger root (about 10-12 grams)

cayenne pepper to taste (or chopped fresh hot pepper, to taste)
1/2 teaspoon ground nutmeg (freshly grated, if possible)
1 teaspoon chili power (optional)
2 cups chopped fresh tomatoes (or use canned tomatoes)
1-2 eggplant, chopped (optional)  *called "garden egg" in Ghana
1 green bell pepper, chopped (optional)
1 teaspoon salt
2 cups water
1/2 cup natural peanut butter (or almond butter)

More optional ingredients: (add with tomatoes)
10 whole okra
1/2 cup chopped sweet potato

In a large saucepan, saute onions, garlic and fresh ginger in oil for a few minutes. Add seasonings. After a minute or so, add in tomatoes, optional vegetables, salt and water. Simmer for 20-30 minutes. In a separate bowl, or larger-than-needed heat proof measuring cup (I use a 2 cup glass liquid measuring cup), mix peanut butter (or almond butter) and about another equal part of hot liquid from the stew (I use a ladle to get some from the pot) together with a whisk. When mixed well, add it slowly to the pot and simmer another 15 minutes or so. Adjust salt and seasonings as needed.

This would make a good choice for a crock pot meal and will be very freezer friendly after it has been cooked and cooled.

Date Pecan Treats

This is the other treat I took along to our family reunion. Chopped and mixed together, this can give a whole new flavor combination that people would not expect. I often put these morsels out next to the Truffles and let people decide for themselves.

Date Pecan Treats

3/4 cup pecans, chopped
1/2 cup pitted dates, chopped
1/2 teaspoon orange (or lemon) zest, fresh or dried
pinch of sea salt
1/4 teaspoon cinnamon
1 Tablespoon maple syrup

Put all ingredients into food processor. Pulse until you have an even texture, not paste, but very small "crumbs" that will hold together into a ball. Roll into bite size pieces and place onto a dish and put into freezer to stay firm until ready to serve.

My son made these and they turned out well. If you notice an oiliness when you make these, that's normal. It's the oil from the pecans. I can hardly make these without pulsing just a tad too long and oiliness results. Not bad, just more slippery, but oh, so good!

Tahini Fudge

I recently attended a family reunion in Virginia and took some of this (similar to Simple Fudge) along to share. It was a hit, along with Truffles and another recipe, Date Pecan Treats, I'll share later. It is best a day or two after it's made, so plan accordingly. Enjoy!

Tahini Fudge

1 cup tahini (sesame seed paste/butter)
1 cup carob (or cocoa) powder
3/4 cup honey
1/2 teaspoon vanilla (optional)

Optional mix-ins:
coconut
granola
nuts

Mix together well. The mixture will be a bit like thick frosting. Put into a small flat pan in the freezer and chill for a few hours (up to 24). Cut into bite size pieces and place them separately onto another dish and return to freezer until ready to serve. You'll lick your fingers, these are so good (and gooey!).

Energy Bites

We've been snacking on these sweet morsels lately. They are popular at our house. If anyone knows me, they know that it's difficult for me to follow recipes to the letter. I'm always changing things out, probably because I didn't have the exact ingredients on hand.

So in usual fashion, I substituted similar items to achieve the desired result. I found the basis for my version here. Following is my "chocolate covered cherries" version. Easy to mix up. No further cooking or heat is used. Enjoy.

Energy Bites

1 cup old fashioned rolled oats
1/2 cup almond butter
1/3 cup honey
1/4 cup unsweetened coconut flakes
3/4 cup sunflower seeds, made into a coarse meal
1/2 cup sesame seeds
1/4 cup dried bing cherries, chopped
1/4 cup dried goji berries, crushed/chopped
1/4 cup carob powder
1 teaspoon vanilla

Combine all ingredients in a bowl with your hands. Cover and chill for an hour or so. You may find using a tablespoon or two, more almond butter will help to keep it together. Roll the mixture into balls about 1 inch in diameter. Store in fridge, or for longer than a few days, in the freezer.

Options: You could use raisins for the dried fruit. Peanut butter could be used instead of almond butter. Remember to be creative and use what you have and add here and there as desired. It's your creation! =)

Black Bean Chipotle Chili

A recent chili "cook-off" got me thinking about posting a chili recipe. I made some changes to one at Fatfree Vegan Kitchen. It has a rich, deep, dark color that looks and tastes wonderful. To make prep quick, use canned versions of the tomatoes, tomato sauce and beans.

This large recipe makes almost 4 quarts. Great for freezing ahead. As is, this recipe is mild enough while still giving a spicy heat. Instead of chili powder to give this soup its classic flavor, it relies on the real deal, a smoky chipotle pepper. If you want to cook in even more spicy heat, add another chipotle pepper to the recipe and enjoy.

Black Bean Chipotle Chili 

1 dried chipotle pepper, soaked with 3/4 cup water, pureed in blender
2 Tablespoons grapeseed oil/coconut oil
2 medium onions, chopped
8 cloves garlic, minced
1 green bell pepper, chopped
1 yellow (or red or orange) bell pepper, chopped
2 cups diced tomatoes
1 can diced tomatoes with chiles
2 cups tomato sauce
6 cups cooked black beans, drained and rinsed
1 cup fresh or frozen corn
2 teaspoons cumin
2 teaspoons oregano
1/2 teaspoon freshly ground black pepper
2 teaspoons paprika (or smoked paprika)
4 teaspoons carob powder, mixed with 1/2 cup hot water
2 teaspoons salt (or to taste)
1/4 cup raisins, soaked & pureed with 1 cup water
1/2 c. cornmeal, mixed with 1/4 cup water (optional thickener)

During the making of this chili, I was using my blender for a bit of the prep. You'll notice that the dried chipotle pepper and the raisins will need pureed (separately). Keep your blender (or personal blender handy for these two steps. A bowl and whisk will be helpful for the carob powder and optional cornmeal (also mixed separately). Because of these steps, I added water during cooking time (rinsing the blender and other containers, etc), so there is an option to add in a little cornmeal toward the end if you so desire. If you like a little more liquid in your chili, feel free to leave the cornmeal out.

Remove the stem (if still attached) from the dried pepper before soaking and proceed to soak and prep the pepper as stated, then set aside. Prepare the raisins as well at this time.

In a large pot, saute the onion in oil. When softened, add the garlic and bell pepper, then cook a few more minutes. Add the chili pepper puree, tomatoes, tomato sauce, beans, corn, and spices (except the carob, salt and raisins). Bring to a simmer.

In a small bowl, prepare the carob powder. Add it to the chili. Taste for seasonings and add salt to taste. Add raisin puree. You may add the optional cornmeal at this time, stirring the soup as you add it.  Cook for another 30 minutes or more at a low simmer, stirring occasionally.