Monday, January 28, 2013

Hearty Minestrone

This recipe gets a 4 out of 5 stars on the Sergio's ceviche scale.  For those of you who don't know all the recipes are compared to ceviche, Sergio's favorite dish, inorder to rank it.  So unless it is actually ceviche he is eating it not going to get a 5.  Recently an experimental recipe got a 5 but I have to save that for another day.  This recipe has a ton of ingredients, but if you don't skip any it will turn out terrific! And again this is also an excellent recipe to cook up in advance and freeze for later.

 2 hours
1 medium onion
3 medium carrots
1 red bell pepper
4 cloves garlic
2 15 oz cans diced tomatoes (no salt added - do not drain)
1 15 oz can garbanzo beans (no salt)
1 15 oz can dark red kidney beans (no salt)
1 15 oz can white kidney beans
1 bunch Swiss chard
2 tablespoons tomato paste (no salt)
2 tablespoons Dr. Fuhrman's VegiZest
2 bay leaves
2 teaspoons dried basil
2 teaspoons dried oregano
1/2 teaspoon dried red chili flakes
2 teaspoons Bragg Liquid Aminos, if needed for seasoning
8 cups of water or vegetable broth

Chop onion, carrots and bell pepper and put in a large stock pot. Cover with water and bring to a low simmer. Mince garlic and add to pot, along with tomatoes, VegiZest and spices. Add red and white kidney beans and garbanzo beans. Add more water, if needed, until soup is desired consistency. Let simmer on the stove top for an hour or two.

Remove the tough stems from the Swiss chard and chop it. Add the swiss chard to the soup and simmer another 15-20 minutes. Add black pepper and liquid aminos if needed to adjust seasonings. Enjoy!

Friday, January 25, 2013

Veggie Burgers

These burgers didn't fair so well on Sergio's scale but I think they are so very tasty.  After attempting this recipe initially with rolled oats I discovered that they were too loose and didn't hold tother.  After doing some research I found recommnedations on substituting rolled oats with steel cut oats.  This actually led to my new favorite breakfasts of steel cut oats and banana.  Anyways, be prepared to devote some time because like all ETL recipes this one takes a whole lot of prep.  However the patties can be prepared in advance and frozen "raw" for later use.

1 1/2 cups steel cut oats
1 cup ground walnuts
1 cup water
1/4 cup tomato paste
1/4 cup Dr. Fuhrman's MatoZest or other no-salt seasoning blend, adjusted to taste
1 cup diced onion
3 cloves garlic, minced
6 cups finely minced mushrooms
2 teaspoons dried basil
1/2 teaspoon dried oregano
2 tablespoons minced fresh parsley
freshly ground pepper, to taste
2/3 cup frozen chopped spinach, thawed or fresh

Preheat oven to 350 degrees.

Combine rolled oats and ground walnuts in a bowl. Set aside.

In a small saucepan, whisk together water, tomato paste and MatoZest. Heat over medium high heat until boiling. Pour over rolled oats and walnuts. Stir well and set aside.

Sauté the onion and garlic until onion is translucent. Add mushrooms, basil, oregano, parsley and black pepper and additional water if needed, to prevent sticking. Cover and cook for 5 minutes, or until mushrooms are tender.

In a large bowl, combine sautéed onions and mushrooms, oat/walnut mixture and spinach. Stir well to combine. With wet hands, shape 1/3 cup of mixture into a well-formed burger. Place on a lightly oiled baking sheet and repeat with remaining mixture. Bake for 15 minutes. Turn burgers to bake the other side for another 15 minutes.

Remove from oven and cool slightly. Serve on small whole grain hamburger buns or whole grain pita bread halves. Top with thin sliced, raw red onion and no-salt or low-sodium ketchup.
Makes 8 burgers

Non-vegan option: Eight ounces of chopped white ground turkey can be mixed in before forming into patties.