Read The Happy Herbivore Cookbook Online
Authors: Lindsay S. Nixon
The Happy Herbivore Cookbook (16 page)
CHEF'S NOTE:
Spaghetti squash can be steamed, baked, or cooked in the microwave (my preferred method). Using a fork, poke holes in the squash and microwave for 10 minutes on high. Turn squash over and repeat as necessary until it is fork-tender. Allow to cool to safely handle squash, then slice open, remove seedy matter, and run fork along squash from top to bottom to form strands.
Tomato Soup with Spaghetti SquashSpaghetti squash can be steamed, baked, or cooked in the microwave (my preferred method). Using a fork, poke holes in the squash and microwave for 10 minutes on high. Turn squash over and repeat as necessary until it is fork-tender. Allow to cool to safely handle squash, then slice open, remove seedy matter, and run fork along squash from top to bottom to form strands.
Serves 6
|
Pictured opposite
| like to call this “Spaghetti Soup” because it sort of looks like the inverse of spaghetti with marinara. Instead of a plate of spaghetti with a little sauce, you're getting a bowl of “sauce” and a few strands of “spaghetti.” I also like to serve the tomato soup by itself with vegan grilled-cheese sandwichesâperfect for dunking!
|
Pictured opposite
| like to call this “Spaghetti Soup” because it sort of looks like the inverse of spaghetti with marinara. Instead of a plate of spaghetti with a little sauce, you're getting a bowl of “sauce” and a few strands of “spaghetti.” I also like to serve the tomato soup by itself with vegan grilled-cheese sandwichesâperfect for dunking!
114-oz can whole peeled
plum tomatoes
2 c vegetable broth
1 tbsp onion flakes
a dash of granulated garlic
powder
2 tsp Italian seasoning, or
to taste
1 bay leaf
1 tbsp white vinegar
5 to 10 baby carrots, minced
a dash of red pepper flakes
1 tsp mild curry powder
1 to 2 tbsp raw sugar or 1
to 2 tsp agave nectar, as
needed
1 to 2 c cooked spaghetti
squash
salt, to taste
pepper, to taste
vegan Parmesan (optional)
plum tomatoes
2 c vegetable broth
1 tbsp onion flakes
a dash of granulated garlic
powder
2 tsp Italian seasoning, or
to taste
1 bay leaf
1 tbsp white vinegar
5 to 10 baby carrots, minced
a dash of red pepper flakes
1 tsp mild curry powder
1 to 2 tbsp raw sugar or 1
to 2 tsp agave nectar, as
needed
1 to 2 c cooked spaghetti
squash
salt, to taste
pepper, to taste
vegan Parmesan (optional)
1. Carefully drain the tomato sauce from the can into a large soup pot.
2. Carefully remove each tomato and gently squeeze its liquids into the pot.
3. Pull the whole tomatoes apart into bite-sized pieces and toss in.
4. Add broth, onion flakes, garlic powder, Italian seasoning, bay leaf, vinegar, carrots, red pepper flakes, and curry powder, stirring to combine.
5. Cover and bring to a boil, then reduce heat to low and simmer for 25 minutes.
6. If the soup is too acidic, add raw sugar or agave as needed. Continue to cook for 5 more minutes.
7. Remove bay leaf and add salt and pepper.
8. Ladle soup into bowls just slightly more than halfway.
9. Add cooked spaghetti squash in the center and sprinkle vegan Parmesan over top if desired.
â¿Store leftover soup and squash separately.
NUTRITIONAL INFORMATION
Calories 52; Calories from Fat 4; Total Fat 0.5g; Cholesterol 0mg; Total Carbohydrate 11.8g; Dietary Fiber 1.8g; Sugars 5.6g; Protein 1.6g
Tortilla SoupCalories 52; Calories from Fat 4; Total Fat 0.5g; Cholesterol 0mg; Total Carbohydrate 11.8g; Dietary Fiber 1.8g; Sugars 5.6g; Protein 1.6g
Serves 4
|
Pictured opposite
| Tortilla soup is a California comfort food. Thickened with corn tortillas instead of cream, tortilla soup is filling but also slimming! Make sure to use low-sodium soy sauce and no-salt added or low-sodium vegetable broth in this recipe.
|
Pictured opposite
| Tortilla soup is a California comfort food. Thickened with corn tortillas instead of cream, tortilla soup is filling but also slimming! Make sure to use low-sodium soy sauce and no-salt added or low-sodium vegetable broth in this recipe.
1 large sweet onion, diced
4 garlic cloves, minced
1 tsp chili powder
1 tsp dried marjoram or
oregano
2 tsp ground cumin
2 c vegetable broth
1 15-oz can fire-roasted diced tomatoes
14-oz can diced green
chilies, drained
1
â
4
c ketchup
2 tbsp low-sodium soy sauce
2 corn tortillas, chopped
hot sauce, to taste
salt, to taste
pepper, to taste
1
â
4
c fresh cilantro, coarsely
chopped
Crispy Tortilla Sticks
(pg. 239)
4 garlic cloves, minced
1 tsp chili powder
1 tsp dried marjoram or
oregano
2 tsp ground cumin
2 c vegetable broth
1 15-oz can fire-roasted diced tomatoes
14-oz can diced green
chilies, drained
1
â
4
c ketchup
2 tbsp low-sodium soy sauce
2 corn tortillas, chopped
hot sauce, to taste
salt, to taste
pepper, to taste
1
â
4
c fresh cilantro, coarsely
chopped
Crispy Tortilla Sticks
(pg. 239)
1. Line a medium pot with a thin layer of water.
2. Add onion, then cook over medium heat for 2 minutes. Add garlic and continue to cook until onion is translucent and most of the water has evaporated.
3. Add chili powder, marjoram or oregano, and cumin, stirring to cover the onion and garlic with the spices, then continuing to stir until all the liquid has been absorbed and the spices are fragrant, about 30 seconds.
4. Add broth, tomatoes with their juices, and chilies, stirring to combine.
5. Bring to a boil, then cover and simmer over low heat for 15 minutes.
6. Transfer half of the mixture to your blender and whiz until smooth, or use an immersion blender to slightly, but not completely, puree the soup.
7. Return to the pot, add ketchup, 1 cup of water, soy sauce, and corn tortillas.
8. Bring to a boil, cover, reduce heat to medium, and cook over medium heat until tortillas have fallen apart and thickened the soup, about 5 to 10 minutes. Use a whisk to help incorporate if necessary.
9. Add hot sauce, salt, and pepper if desired. Let soup rest 5 minutes.
10. Stir in cilantro and ladle into bowls. Top with Crispy Tortilla Sticks and serve.
NUTRITIONAL INFORMATION
Calories 157; Calories from Fat 15; Total Fat 1.7g; Cholesterol 0mg; Total Carbohydrate 33.5g; Dietary Fiber 5.7g; Sugars 8.9g; Protein 4.7g
Calories 157; Calories from Fat 15; Total Fat 1.7g; Cholesterol 0mg; Total Carbohydrate 33.5g; Dietary Fiber 5.7g; Sugars 8.9g; Protein 4.7g
Serves 2
| Most sweet potato soups are flavored with nutmeg, cinnamon, and ginger, making them very reminiscent of butternut squash and pumpkin soups. That's tasty and all, but I wanted to warm things up a bit with a curry. The key here is to slowly roast the sweet potato in your oven. This allows the natural sugars to crystallize, which really helps bring out the rich sweet potato flavor. The nutty flavor and texture of the wild rice adds the perfect contrast to the sweet and creamy soup.
| Most sweet potato soups are flavored with nutmeg, cinnamon, and ginger, making them very reminiscent of butternut squash and pumpkin soups. That's tasty and all, but I wanted to warm things up a bit with a curry. The key here is to slowly roast the sweet potato in your oven. This allows the natural sugars to crystallize, which really helps bring out the rich sweet potato flavor. The nutty flavor and texture of the wild rice adds the perfect contrast to the sweet and creamy soup.
1 medium sweet potato
or yam
1
â
2
sweet onion, chopped
3 garlic cloves, minced
1 c vegetable broth
1
â
2
to 1 tsp mild curry
powder
1
â
4
to
1
â
2
tsp garam masala
1
â
2
c non-dairy milk
1
â
4
c cooked wild rice
or yam
1
â
2
sweet onion, chopped
3 garlic cloves, minced
1 c vegetable broth
1
â
2
to 1 tsp mild curry
powder
1
â
4
to
1
â
2
tsp garam masala
1
â
2
c non-dairy milk
1
â
4
c cooked wild rice
CHEF'S NOTE:
This recipe becomes more flavorful over time. If possible, make a day in advance and gently reheat
.
This recipe becomes more flavorful over time. If possible, make a day in advance and gently reheat
.
Preheat oven to 425°F.
Bake sweet potato until fully cooked, about 45 minutes to 1 hour.
Allow potato to cool completely, then peel and discard the skin.
Transfer potato to a blender and set aside.
In a medium saucepan, combine onion, garlic, broth,1
â
2
tsp of the curry, and
1
â
4
tsp of the garam masala.
Bring to a boil, then reduce heat to low, cover, and simmer until onion is translucent, about 5 to 7 minutes.
Transfer onion mixture to the blender with the potato, add non-dairy milk and blend until smooth and creamy.
Return soup to saucepan and heat thoroughly.
Taste and adjust seasonings, adding1
â
2
tsp of the curry or
1
â
4
tsp more of the garam masala if desired.
If the soup becomes too thick, thin it out with a little non-dairy milk or water.
Ladle soup into bowls, adding warm rice into the center.
Sprinkle with ground cinnamon for garnish and serve.Other books
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