Category: Soups

Purple Cabbage Soup

Just look at those colors! This bowl was leftovers from yesterday. I garnished it with a little avocado and had it for lunch on the sunny deck (even though it was only 50 degrees today).

See the source image

Look at that vibrant purple color!

I love red cabbage! Aside from the fact that I love the color, it happens to be one of the most nutrient dense vegetables on this planet and with many medicinal properties. It is rich in sulforaphane (a sulfur compound) which is a powerful cancer and inflammation fighter. Yes, sulfur rich foods make farts smell like rotten eggs. Look at this as a minor inconvenience compared to the powerful preventative and healing properties of this absolutely amazing vegetable.

Red cabbage contains anthocyanins which give cabbage it’s vibrant color. Anthocyanins are powerful antioxidants which lower the risk of heart disease. There are studies which confirm that regular consumption of red cabbage helps lower blood pressure and the risk of heart attacks.

Red cabbage contains calcium, manganese, zinc, vitamin C and K. These nutrients are helpful in maintaining healthy bones and protecting bone cells.

While red cabbage is good to eat it is also a great source of kitchen chemistry fun. Remember good old high school chemisty 101 and using cabbage as a pH indicator? Baking soda (base) turned it blue. Vinegar (acid) turned it pink. Water (neutral) turned it purple. You can turn making this soup with a child into an amazing little chemisty lab. It is a great source of entertainment when the vinegar is added and the soup turns from purple to red – pink (depending on how much you add) and then adding the almond milk magically turns it violet. It is a great source of entertainment with teachable opportunities for children and might also encourage little Ralphie or Suzie to love eating this rediculously healthy veggie!

Ingredients

  • 1 medium head of red cabbage roughly chopped
  • 1 large or 2 small potatoes peeled and cubed
  • 1 medium onion chopped
  • 4 cloves of garlic minced
  • 3 tbsps. red wine vinegar (more or less depending on personal taste)
  • 4 cups vegetable stock
  • 1 cup unsweetened plain almond milk
  • 1 tbsp. fresh ginger minced
  • 1 tbsp. ground black pepper
  • 2 tbsps. chopped fresh dill (dried if you don’t have fresh)

Directions

  1. Saute the onions and garlic in a small amount of water until onions are translucent.
  2. Add the cabbage, potatoes, ginger and black pepper until the cabbage softens (about 10 minutes) stirring intermittently.
  3. Add the vegetable stock and simmer for approximately 30 minutes or until the potatoes are nice and soft.
  4. Turn off the heat and allow the mixture to cool somewhat. Add small amounts at a time to high speed blender and puree. Return pureed mixture to the soup pan. Add the red wine vinegar and stir on high heat for approximately 2 minutes.
  5. Stir in the almond milk and dill. Serve piping hot with Wasa crispbread, your favorite sandwich wrap or a salad.

The potatoes add to the creaminess of this soup and the starch is a natural thickener.

Depending upon how much acid or base you add this soup can turn anywhere from mauve, violet, lavender, grape or plum.

The prettiest soup I have ever made!

Miso Soup with Baby Bok Choy and Shiitake Mushrooms

Miso Soup with Baby Bok Choy and Shiitake Mushrooms

Well I was up at good ‘ole Lucky’s Market over the weekend and saw some baby bok choy (Chinese White Cabbage). It is not always the easiest to find. Regular bok choy is readily available but not baby. While they are basically the same, baby bok choy leaves are small, tender, sweeter and can be eaten uncooked in a salad. I remember the first time I discovered bok choy was back in my January post Baby Bok Choy with Tahini-Ginger Sauce. That guy in the produce aisle holding the bok choy like it was a prize trophy or fish or something, admiring it, smiling and telling me how beautiful it looks. And then his words of advice “it has to be baby bok choy – not mature stalks!” Some things you never forget. That is one of them.

So I’ve been thinking about miso soup for a few weeks now. It’s been quite awhile since we had it and I really appreciate the simplicity of this soup. For those of you unfamiliar, miso is a traditional Japanese soup with the core ingredients: stock and miso paste. Miso paste is a mixture of fermented soybeans, sea salt and koji (Japanese mold). You can find it in just about any grocery store usually in the produce or tofu section. I know what you are thinking. This is a no salt website and miso paste clearly contains sea salt. Well apparently the positive effects of soybeans cancel out the hypertensive and gastric cancer effects of sodium. That being said, miso paste is the only sodium containing product that is considered green light. Here is some supporting research.

In addition to the stock and miso paste anything else you want to put in is completely up to you. Some typical add-ins are seaweed, kelp, tofu, mushrooms, scallions and bok choy. If you like you can serve miso soup with rice noodles(very thin), udon noodles (thick) or ramen noodles.

Ingredients

  • 6-7 ribs of baby bok choy (cut in pieces)
  • 3 scallions (cut in small pieces)
  • 10 shiitake mushrooms cut in pieces (remove stems)
  • 1 block extra firm and pressed tofu (cut in small cubes)
  • 6 cups vegetable or mushroom broth
  • 4 tbsp. miso paste
  • 1 tbsp. fresh grated ginger
  • 1/2 tsp. black pepper
  • Rice, udon or ramen noodles
Baby Bok Choy, Ginger, Scallions, Shiitake Mushrooms, Extra Firm Tofu, Miso Paste, Vegetable or Mushroom Broth
Cooked Rice Noodles

Directions

  1. Place broth and ginger in a pot over medium heat.
  2. Add mushrooms, bok choy, white tips of scallions and black pepper and simmer for 10 minutes. Note: I remove the shiitake stems because to me they are too tough and chewy. I save them for mushroom or veggie broth.
  3. Add the tofu and simmer for a few minutes until warm.
  4. Turn off the heat and stir in the miso paste. Note: never add miso when soup is simmering or too hot because it will kill off the gut healthy probiotics.
  5. Serve over rice noodles and garnish with cut up green scallions.
Umani is another term for savoriness and is considered one of the 5 basic tastes. In Japan it means “the essence of deliciousness” and is the perfect description of miso soup.
Miso soup with noodles is rich enough to eat alone but tonight we paired it with sushi. I wish I can take credit for making the sushi. That’s on my bucket list of things to learn.

Slow Cooker Split Pea and Red Potato Soup with Garlic Crema

Slow Cooker Split Pea and Red Potato Soup with Garlic Crema

With the high winds, rain and chilly weather, Wednesday definitely seemed like a soup day. It was also a work day so I didn’t have time to fuss for hours over the stove. During my morning shower I went through my refrigerator and cupboards in my head taking an inventory of what I had and what I could possibly make. I remembered the red potatoes and carrots that were getting a little soft and the dried split peas I bought bulk at Lucky’s Market over the weekend. I think I have an onion. No – I know for sure I have an onion way in the back of the crisper! Decision made – split pea soup – and I’ll throw it all in the slow cooker and hope it turns out.

So this recipe is kind of like the way so many things go in my life – “make it up as I go along.” But truthfully, once you get into the swing of plant based cooking it’s pretty easy to throw this, that, and the other thing together and make something fantastic. Inventing new meals anymore is kind of my registered trademark.

Well I put all the ingredients in the slow cooker at 12 noon (during my lunch break) and by 3:00 the pleasant aroma started permeating throughout the house. By 5:30 the most magnificant pot of cream of split pea and red potato soup was ready for consumption. The added bonus was eating it during the drama of a full fledge lightening and thunder-boomer storm!

Ingredients

  • 4 cups vegetable broth
  • 1 1/2 cups dried split peas
  • 1 carrot cut in pieces
  • 1 large unpeeled red skinned potato cut in pieces
  • 1 large onion chopped
  • 2 large garlic toes minced
  • 1 tsp. ground black pepper
  • 1/2 tsp. oregano
  • 1/4 tsp. cayenne pepper
  • 2 bay leaves
  • 1 cup unsweetened almond milk

For the garlic crema garnish (optional)

  • 1/2 cup unsweetened almond milk
  • 1 tsp. corn starch
  • 1 tsp. garlic powder
Vegetable broth, dried split peas, carrots, red skin potato, onion, garlic, bay leaves, black pepper, oregano, cayenne pepper, almond milk (not pictured)

Directions

  1. Rinse the dried peas. This is important to rinse off any dirt PLUS, because split peas are hollow, without rinsing they will not cook properly. Rinse ever so quickly to prevent loss of nutrients.
  2. Add the first 10 ingredients to the slow cooker. Cook on high for 4 hours or low for 8 hours.
  3. Remove bay leaves. Puree mixture in a high speed blender.
  4. Transfer to a pot, add 1 cup almond milk and simmer for a few minutes
  5. In a small saucepan add 1/2 almond milk, cornstarch and onion powder. Stir constantly over medium heat until the mixture thickens.
  6. Serve soup piping hot and garnish with the garlic crema.
Rinse ever so briefly to remove dirt
If you prefer a chunky style soup then omit the pureeing step (or just pulse 2 – 3 times)
The garlic crema adds a nice touch to the soup
Instead of croutons or bread, I served mine with pecan cranberry flax crisps. I will post this recipe soon.

Creamy Cucumber Soup

Creamy Cucumber Soup

What?? Cucumbers in a hot soup? You’re joking right? That was my initial thought when I saw this recipe in Eating Well magazine a few years back. But there was a sale on cucumbers at my local Giant Eagle and I started thinking about that recipe. I had some pretty low expectations but made it anyhow. Boy was I wrong. I will definitely make again, and again, and again!

Ingredients

  • 1 ripe avocado
  • 3 cucumbers peeled and sliced
  • 6 cloves garlic, minced
  • 1 sweet onion, diced
  • 1/4 cup fresh parsley
  • 4 cups vegetable broth
  • 1 tbsp. freshly squeezed lemon juice
  • 2 tsp. freshly ground black pepper
  • 1 tsp. fresh or dried dill
  • 1/8 tsp. cayenne pepper
  • 1/2 cup fat free plain yogurt
Acocado, cucumbers, vegetable broth, onion, garlic, parsley, lemon, black pepper, cayenne pepper, dill (not pictured), roasted red tomatoes

Directions

  1. Sautee the onions and garlic in a large saucepan using water. Stir occasionally until tender. Add the lemon juice and cook for 1 minute.
  2. Add the cucumbers, broth, black pepper, cayenne and dill. Bring to a simmer then reduce heat and cook until the cucumbers are soft 8-10 minutes.
  3. Transfer the mixture to a high speed blender. Add the avocado and parsley and blend until smooth and creamy.
  4. Return soup to the saucepan and cook on low for another 5 minutes.
  5. When serving garnish with roasted red pepper and a dollop of the yogurt.
Just look at that color!

This soup can be served hot or cold. I served it hot seeing that it was a chilly day here in Ohio. I think on a hot summer day this soup would be refreshing served cold. Wasa whole grain crackers are always my “go to” crackers with soup when I am too lazy to make my own.
Just can’t take enough pictures of this masterpiece. Hubby said by the time I completed my photo shoot I’ll need to reheat it. He was right.

Roasted Red Pepper and Vined Tomato Soup

Roasted Red Pepper and Vined Tomato Soup

Well our 40 degree heat wave did not last long. By mid-afternoon the temperature dropped to 20 degrees and then back to a winter wonderland. So with the white stuff bleeding from the sky and the roads once again covered in a brand spanking new blanket of snow, there seemed to be only one thing to do. Make soup.

The roasted cherry tomatoes last week were so delicious that I decided I had to have more. This time I chose vine tomatoes to give my soup a sweet flavor. They are a bit more expensive but worth every extra penny. I placed them on a parchment covered cookie sheet vine and all. I added a few sweet Walla Walla onions to continue with the sweet theme. Then I threw in some cut up red bell pepper and whole garlic. I spritzed some water over the vegetables and let them roast at 400 degrees for 30 minutes. The aroma of the roasted veggies was an olfactory overload.

Vined tomatoes, red bell pepper, sweet onions and garlic
Don’t worry if some get a little burnt. It enhances the flavor.

Ingredients

  • 4 vined tomatoes
  • 2 red bell peppers
  • 2 sweet onions
  • 3 garlic toes
  • 2 cups vegetable broth
  • 1 tsp. black pepper (or more)
  • 1 tsp. basil
  • 1 tsp. garlic powder
  • 1/2 tsp. date syrup (optional)
  • 1 cup unsweetened almond milk
  • 3 tbsps. corn starch

Directions

  1. Roast the tomatoes, peppers, onions and garlic as explained above
  2. Place roasted vegetables in a food processor or high speed blender and puree
  3. Place puree in a soup pot and add the vegetable broth, spices and date syrup. Simmer for 30 minutes stirring occasionally.
  4. Heat up the almond milk in a saucepan. Add the corn starch and stir continuously until thick. It won’t take long. Pour thickened almond milk into the soup pot and simmer for 10 more minutes. Garnish with homemade croutons or serve with Pepita, Sesame and Flaxseed Crisp Crackers or multigrain Wasa crispbreads.
Almond milk sauce
The finished product. It turned out amazing. We ate our soup curled up on the sofa, roaring fire, snow falling and watching Rick Steve’s Croatia & Slovenia. Winter = snow + soup.

Roasted Cauliflower Bisque

With so much emphasis on rainbow eating, white colored vegetables are often overlooked. Cauliflower, for example, a cruciferous vegetable in the Brassicaceae family is jam packed with health protective compounds. One of the most impressive benefits of eating cauliflower is it’s ant-cancer powers. The act of eating cauliflower releases compounds called isothiocyanates (ITCs) which inhibit cancer cell growth. These compounds also protect DNA from damage. This is fiercly huge because damage to genetic material transforms healthy cells to cancer.

There are several compelling studies that show a correlation between good nutrition and cancer risk. Consumption of cauliflower, broccoli and cabbage is associated with a decreased risk of cancer. More specifically, daily consumption of vegetables in the Brassicaceae family lowers the risk of breast, bladder, colorectal and prostate cancers. So how about that? A green approach towards cancer prevention!

Roasted Cauliflower Bisque

Ingredients

  • 1 head cauliflower
  • 1 carrot pealed
  • 3 cups vegetable broth
  • 1 1/2 cups plant based, unsweetened milk
  • 1 can white beans
  • 1/3 cups raw unsalted cashews (soaked in hot water and covered for 30 minutes)
  • 3 cloves garlic minced
  • 3 – 4 scallions (slice the whites in small pieces and keep the greens for garnish)
  • 1 tsp. onion powder
  • 1 tsp. black pepper
  • 1/2 tsp. paprika
  • 1/2 tsp. curry powder
  • 1/2 tsp. oregano

Directions

  1. Cut the cauliflower and carrot into pieces. Place on a roasting pan lined with silicone or parchment paper. Spray some water over the veggies. Roast uncovered in a 400 degree oven for 30 minutes. Vegetables should be soft and browned.
  2. Place roasted vegetables and broth in a high speed blender and puree. Transfer to a soup pot.
  3. Add the scallion whites, garlic and spices and place on simmer.
  4. Place the soaked cashews, white beans and plant based milk in a high speed blender and whip for a few minutes until nice and creamy. Add this mixture to the pot.
  5. Simmer for 20 minutes while stirring occasionally.
  6. Serve warm with green scallions to garnish.
Roasted cauliflower and carrots
Soaking the cashews in hot water is necessary to make the mixture nice and creamy
This honestly is on the list of my top 10 favorite soups.

Spinach-Tofu Soup with Pasta Peppercorns

This is a hearty and comforting soup that takes all of 20 minutes to whip together. It is the perfect little work day meal that stands alone or paired with a simple salad. The anti-oxidant rich spinach and protein rich tofu make it not only hearty but super healthy. I hope you enjoy. As always, I LOVE comments. Diana

Spinach – Tofu Soup with Pasta Peppercorns

Ingredients

  • 4 cups vegetable broth
  • 3 scallions (cut in small pieces and separate white from dark green)
  • 1 bag fresh spinach
  • 1 package firm and pressed tofu (cut in small cubes)
  • 1/2 tsp. red pepper flakes (more or less to taste)
  • 1 tsp. ground black pepper
  • 2 tbsp. miso paste
  • 1/4 cup Acini di Pepe pasta
  • 2 slices Ezekiel bread (cut in crouton size pieces and oven toasted)

Directions

  1. Bring vegetable broth, white parts of scallions, spinach, red pepper flakes and black pepper to a brief boil then reduce heat and simmer uncovered for 10 minutes.
  2. Add the cubed tofu, miso paste and pasta and simmer for 10 more minutes. The soup is ready when the pasta is completely cooked. It will swell up into little balls the size of peppercorns. Serve warm and garnish the green scallions and Ezekiel croutons.

What is Tofu?

Tofu is made from dried soybeans that have been soaked, crushed and then boiled. The mixture is then separated into solid curds and soymilk. The curds are pressed into solid blocks which is the tofu. The Japanese word tofu means bean curd.

Plain tofu tastes bland but, like a sponge, it will soak up the flavors it is cooked in. Tofu is very low in saturated fat, rich in heart healthy unsaturated fat, has no cholesterol, is glutin-free and is an excellent source of protein, fiber and vitamins. Tofu is technically not considered a whole food because it is processed (although minimally). Despite this, it is still considered “green light”because of all the health benefits.

What about Tofu and Glycotoxins?

Dry heat and browning tofu above 250 degrees fahrenheit produces glycotoxins. Glycotoxins are toxic and cause chronic inflammation contributing to various diseases. Adding tofu to soups or cooking it in a casserole or other oven baked dish with moisture is safe. Frying, grilling or cooking on a baking sheet to brown using dry heat is not safe. This holds true for roasted nuts which is why it is always healthier to eat raw nuts.

Pressing Tofu:

Tofu is packaged in water to keep it fresh. Pressing tofu prior to using is important in order to squeeze out the extra water. This makes the tofu even firmer so it will hold its shape without falling apart when cooking. It also improves the texture and allows the tofu to absorb the flavors of your dish better. Tofu should be pressed a minimum of 30 minutes, but I have found the longer it is pressed the more water is released. So long as I am not pressed for time, no pun intended, I prefer to press overnight. This is the press that I use. It is sturdy, easy to clean and really gets the job done!

Tofuture Press The tofu is placed in the strainer. The lid sits on top of the tofu. The bands apply constant pressure. The water collects in the bottom container.
Tofu placed in basket
200 cc water pressed out after 8 hours

Don’t have a press? No problem. Just wrap the tofu block in a clean dishtowel or several layers of paper towel and place in a large plate with a rim. Place a heavy object on top of the tofu like a frying pan. Place other weighted objects on the frying pan to weight it down even further.

Tofu wrapped in dish towel

The water will soak into the towel and flow into the plate

Can Tofu be Frozen?

Yes, it can be frozen in its original packaging or after being pressed and placed in a freezer container or bag. Freezing actually further improves the texture by making it spongier and “meat-like.” If you prefer silkier tofu then freezing would not be a good idea. Frozen tofu will change from its original cream color to amber (the color of soybeans). This is normal. Tofu can be left in the freezer for 3 months. It only lasts in the refrigerator for 3 – 5 days once opened.

Vegan Creamy Wild Rice and Mushroom Soup

Vegan Creamy Wild Rice and Mushroom Soup

Yesterday was a freaky. During the day it was a sunny 65 degrees and I was out at the beehive watching the girls flying around and having fun. By late afternoon the temperatures dropped to 38 degrees and the wind brought gusts up to 60 mph all night long. One of the things I like best about NE OH is the unpredictable, dramatic and extreme weather that mother nature brings our way. So with the drama of the storm I went right into soup making mode. Piping hot soup seemed to pair perfectly with the sleety rain and horrific winds. I took an inventory of what I had in the fridge and pantry and, before you know it, the kitchen permeated with the smell of Vegan Creamy Wild Rice and Mushroom Soup.

This was the first time I made this soup. I wouldn’t change anything at all. It was hearty and very filling. The cashew, cannellini and broth mixture provides the cream base for the soup and wow is it delicious. It is hard to believe it is dairy, fat, oil and salt free.

Ingredients

  • 1 cup raw cashews
  • 1 15 oz. can cannellini beans
  • 4 large carrots (cut in coins)
  • 3 stalks celery chopped
  • 1 onion chopped
  • 6 garlic toes chopped
  • 1 cup dry wild rice (thoroughly rinsed)
  • 8 oz. fresh white mushrooms (cut in pieces)
  • 6 cups vegetable broth
  • 1 tbsp. dried thyme
  • 1/2 tsp. ground black pepper
  • 1/2 tsp. fresh (preferred) or dried parsley
  • 2 bay leaves
  • 1 tbsp. miso paste

What is Miso Paste? Miso paste is made by fermenting soybeans with salt and koji (a mold that is also used to make saki). Miso paste is considered a green light substitute for salt. Although it has sodium in it the soy seems to counteract the hypertensive effects. An article published in Hypertension Research, “Long-Term Intake Miso Soup Decreases Nighttime Blood Pressure in Subjects of High-Normal Pressure or Stage 1 Hypertension” concludes by saying long term use of miso does not influence daytime blood pressure but does reduce nighttime blood pressure by promoting diuresis. Dr. Michael Greger, M.D. FACLM, an internationally recognized researcher and speaker on nutrition, states in his best selling book How Not to Die that miso paste is safe to use as a substitute for salt. Despite the research, I am still on the fence and use it only occasionally.

Why rinse the long grained rice? Arsenic in rice is a real concern. The FDA suggests thoroughly rinsing rice 6-8 times (until the water rinses clear) in order to reduce arsenic levels by 30-40 percent. I have read articles that recommend overnight soaking in order to reduce levels by 80 percent. Rinsing rice is also a great way to remove surface starch thereby lowering the carbohydrate content. This is a useful tip for individuals with diabetes.

Cannellini beans, raw cashews, wild rice, mushrooms, carrots, celery, onion, vegetable broth, miso paste, black pepper, thyme, parlsey, bay leaves, garlic (not pictured)

Directions

  1. Bring a pot of water to a boil. Pour in the cashews and cover the pot. Let cashews soak for 30 minutes (minimum) to 1 hour. Drain the water. Note: Soaking pulls the phytic acid and enzyme inhibitors out of the cashews making the cream tastier and easier to digest. The longer you soak the cashews the softer they become and the smoother and silkier your cream will be.
  2. In a large soup pot saute the onions, garlic and celery in some vegetable broth until onions become translucent.
  3. Add 7 cups of the vegetable broth, carrots, wild rice, mushrooms, thyme, black pepper, parsely, bay leaves and miso paste. Bring the mixture to a boil. Turn heat down to low and simmer for 40 minutes stirring occasionally.
  4. In a high speed blender add the cashews, cannellini beans and the remaining 1 cup vegetable broth. Puree for approximately 1 minute until mixture becomes smooth and creamy.
  5. Pour the cashew cream into the soup, stir and simmer for 15 more minutes. The soup is done when the carrots are soft and the rice is completely cooked. Remove the bay leaves. Serve with your favorite. bread.
Silky smooth cashew cream

This soup is very filling and hearty. It is good alone or paired with your favorite vegan bread.

https://www.nature.com/articles/s41440-019-0304-9#publish-with-us

My Mom’s Christmas Eve Mushroom Soup

A special dedication to my mom

This recipe dates back to childhood. It was a favorite of my sister Joyce and I. Funny, I haven’t thought about this soup in all of forever but recently I had a dream that we were all sitting around the dining room table and mom was serving this soup. Isn’t that crazy how past memories way back from childhood resurface during the deep of REM? In the dream I remember Joyce being the taste tester as mom gradually added more and more vinegar until the perfect level of sourness was achieved. I was always jealous of that. I mean why was Joyce always the taste tester???

The original recipe was from the Slovak-American cookbook that mom lovingly bought for each of her three girls. She made some changes though. Intead of saurkraut juice she used white vinegar. My mom was smart. Saurkraut juice is freakin high in sodium. She also added Acini De Pepe “stones of grape” pasta which gave the soup more substance. Three additional change that I made were, instead of using butter to make the roux, I used extra virgin olive oil. Now I know this blog is about no salt, oil or sugar but this is one recipe I had to make a compromise. The second change I made was using whole wheat flour instead of white flour. The last change was I added an extra cup of water to account for the pasta . Despite the changes I made I honestly feel the final product was a 100% match to my childhood soup.

Ingredients

  • 1 pound fresh white mushrooms
  • 1 tbsp. extra virgin olive oil
  • 1 tsp. flour
  • White vinegar to taste
  • 1 – 2 tsps. ground black pepper
  • 1/3 onion
  • 3/4 cup Acini De Pepe pasta
  • 5 cups water

Directions

  1. Wash mushrooms then cut up in small pieces. Cook in 1 quart water until tender. Do not discard the mushroom water. Add the pepper.
  2. Brown flour in olive oil until light brown. Add the onions and brown. Add 1/4 cup water, bring to a boil while stirring. Strain. Add to the mushrooms and mushroom water. Simmer for a couple minutes.
  3. Add the Acini De Pepe pasta and simmer 10 more minutes (or until the pasta is cooked).
  4. Slowly add the white vinegar 1 tbsp. at a time until desired sour level is achieved.
Mushrooms, onion, black pepper, Acini De Pepi pasta (not pictured)
My American-Slovak cook book. Thank you mom. I love you.
Recipe with notes taken from my sister that were dictated by mom
I loved when my mom wrote us recipes and added special notes

Slow Cooker Hearty Vegan Beefless Stew

Imagine coming home from work on a frigid snowy December day to the smell of a delicious stew that’s been cooking all day. You pull off your boots, coat, hat and gloves, take a steamy shower and get into flannels. You build a roaring fire and now it’s time to fill up your bowl and stomach with hearty vegan stew.

I’ve been making this stew for decades and it continues to be a favorite winter meal request by my hubby. I can’t take complete credit for the recipe though. It is my father-in-law’s beef stew recipe (minus the beef).

Ingredients

  • 1 28oz. can whole tomatoes (including juice)
  • 2 cans low sodium Campbell’s tomato soup plus 1 can water
  • 1 package lipton onion soup mix
  • 2 stalks celery cut in pieces
  • 4 large carrots peeled and cut in 1/2″ rounds
  • 1 cup fresh green beans cut in pieces
  • 1 can whole mushrooms drained
  • 1 medium onion peeled and chopped
  • 2 large white potatoes peeled and cut into 3/4″ cubes
  • 1 tsp. Worchester sauce
  • 1 1/2 tsp. black pepper
  • 1 tbsp corn starch

Directions

Add all the ingredients to the slower cooker and mix together. Cook on low for 8 hrs. or high for 4 hrs. Prior to serving add the cornstarch to thicken the stew a bit.

Note: There is sodium in the Lipton onion soup mix. Here is a recipe from thecountrycook.net to make a sodium free version

  • 1/4 cup dried onion flakes
  • 2 tbsps sodium free beef boulion granules
  • 1/4 tsp onion powder
  • 1/4 tsp parlsey flakes
  • 1/8 tsp celery seed
  • 1/8 tsp paprika
  • 1/8 tsp ground black pepper