WILD RICE, MUSHROOM & LENTIL SOUP IN A JAR

SERVES TWO 1-QUART JARS

1/2 cup dried onion flakes

1/4 cup nutritional yeast

1 tbsp. dried thyme

1 tbsp. dried parsley

1 tbsp. dried rosemary

2 tsp. garlic powder

1 tsp. paprika

1 tsp. salt

1/2 tsp. black pepper

1 1/2 cups green or brown lentils

4 bay leaves

1 1/2 cups wild rice

1 cup yellow split peas

2 cups roughly chopped dried shiitake mushrooms (or porcini mushrooms, or a mix)

NUTRITIONAL VALUES

Calories: 936kcal
Fat: 4.6g (0.8g S.Fat)
Carbs: 181.3g
Protein: 56.2g
Sugar: 18.5g
Sodium: 1226mg

METHOD

In a cup or small bowl, combine the onion flakes, nutritional yeast, thyme, parsley, rosemary, garlic powder, paprika, salt, and pepper.

Fill each jar with 3/4 cup lentils. Distribute the spice mixture evenly between the two jars. Place two bay leaves in each jar, pressed up against the side, and secure the bottom tips in the lentils and spices. Pour 3/4 cup rice into each jar while holding the leaves in place. You can let go of the leaves once the rice has held them in place.

Fill each jar halfway with split peas. 1 cup dried mushrooms should be added to each jar. Each jar's lid should be tightly screwed on. Attach a card to the jar with the following instructions:

In a large pot, combine the contents of the jar with 1 quart low-sodium vegetable broth. Bring to a boil, then reduce to a low heat, cover, and leave to cook for 25 minutes. Add 2 cups of water, return to a boil, and reduce to a simmer. Cook for another 20 minutes, uncovered, or until the lentils and split peas are tender. Add another 2 cups broth or water and cook for 5 minutes, or until thoroughly heated. Take the pan off the heat and season with salt and pepper to taste. When serving, add a squeeze of lemon juice or a sprinkling of chopped fresh parsley for an extra flavor boost. Enjoy! (Serves 6 people)

LASAGNA SOUP

SERVES 6 PORTIONS

1 tsp. olive oil

1 yellow onion, diced

3 garlic cloves, minced

11/2 cups cooked chickpeas (or one 15 oz. can, rinsed and drained)

227g (8oz) cremini mushrooms (or button mushrooms), sliced

1 medium zucchini, sliced

1 medium yellow squash, sliced

1 tbsp. dried basil

2 tsp. dried oregano

1 tsp. dried parsley

Pinch of cayenne pepper

One 425g (15oz) can no-salt- added tomato sauce

One 425g (15oz) can no-salt- added crushed tomatoes

1 quart low-sodium vegetable broth

340g (12oz). lasagna noodles (gluten-free if necessary), broken in half

3 tbsp. nutritional yeast, optional

1 tbsp. lemon juice

Salt and black pepper to taste

3 cups loosely packed chopped fresh spinach

1 cup loosely packed chopped fresh basil Herbed Macadamia Ricotta

NUTRITIONAL VALUES

Calories: 268kcal
Fat: 8.9g (5.1g S.Fat)
Carbs: 45.8g
Protein: 17g
Sugar: 20.1g
Sodium: 126mg

METHOD

A large pot of water should be brought to a boil.

In a separate large pot, heat the olive oil over medium heat. Sauté the onion and garlic until the onion is translucent. Cook for about 5 minutes, stirring occasionally, until the chickpeas, mushrooms, zucchini, yellow squash, dried basil, oregano, parsley, and cayenne pepper are just tender. Combine the tomato sauce, tomatoes, and broth in a mixing bowl. Bring to a boil, then reduce to a low heat and continue to cook for about 10 minutes.

While the soup is simmering, prepare the lasagne noodles according to package directions, until al dente. Drain the noodles and toss them into the soup. Add the nutritional yeast (if using), lemon juice, salt, and pepper to taste. Remove from the heat and stir in the spinach and fresh basil. Serve immediately with a dollop of ricotta on top. Leftovers can be stored in an airtight container in the refrigerator for 3 to 4 days.

FRENCH ONION SOUP

SERVES 6 PORTIONS

4 tbsp. vegan butter (soy-free if necessary)

6 medium yellow onions, halved and very thinly sliced

2 garlic cloves, minced

1 tbsp. fresh thyme leaves

2 bay leaves

1 cup vegan dry white wine

2 tbsp. oat flour (certified gluten- free if necessary)

2 quarts low-sodium vegetable broth

1 tbsp. nutritional yeast, optional

Salt and black pepper to taste

1 vegan baguette, sliced (gluten- free if necessary)

Smoked Gouda Cheese Sauce, “Melty” Variation

Chopped fresh parsley, optional

NUTRITIONAL VALUES

Calories: 187kcal
Fat: 5.7g (2.4g S.Fat)
Carbs: 27.7g
Protein: 6.3g
Sugar: 6.7g
Sodium: 279mg

METHOD

In a large pot or Dutch oven, melt the butter over medium heat. Cook for 20 to 25 minutes, stirring occasionally, until the onions are browned and caramelized. Cook for 2 to 3 minutes more, or until the garlic is fragrant, before adding the garlic, thyme, and bay leaves. Cook, stirring occasionally, until the liquid has been absorbed by the wine. Cook, stirring constantly, until the oat flour is no longer visible, about 2 minutes.

Bring the broth to a boil, then remove from the heat. Reduce the heat to low and continue to cook for about 15 minutes, or until the sauce has thickened. Combine the nutritional yeast (if using), salt, and pepper in a mixing bowl. Take the pan off the heat and discard the bay leaves.

Preheat the oven broiler. On a baking sheet, arrange six small ovenproof bowls or ramekins. Pour the soup into the serving bowls. 1 or 2 baguette slices should be placed on top of the soup. Spread the cheese sauce on top of the bread. Preheat the broiler while the baking sheet with the bowls is in the oven. Broil the cheese for 3 to 4 minutes, or until it is browned and bubbly. Take the pan off the heat and sprinkle with parsley (if using). Serve right away. Leftover soup can be stored in an airtight container in the refrigerator for 2 to 3 days.

RECIPE NOTES

Because the cheese sauce will take 5 to 7 minutes to heat, I recommend making it while the soup is simmering.

CHICKPEA & DUMPLIN’ SOUP

SERVES 6 TO 8 PORTIONS

5 tbsp. cold vegan butter (soy-free if necessary)

1 small yellow onion, diced

4 celery stalks, sliced

3 large carrots, peeled and sliced

2 garlic cloves, minced

227g (8oz) cremini mushrooms (or button mushrooms), sliced

3 bay leaves

2 1/2 tsp. dried thyme

2 tsp. dried rosemary

1 tsp. dried parsley

1/2 tsp. ground cumin

1/4 cup oat flour (or other flour; certified gluten-free if necessary)

3 cups cooked chickpeas or two 15 oz. cans, rinsed and drained

1 quart vegetable broth

1 1/4 cups unbleached all-purpose flour (or gluten-free flour blend, soy-free if necessary)

1/2 cup fine cornmeal (certified gluten-free if necessary)

2 tsp. baking powder

1 tsp. baking soda

Salt and black pepper to taste

1/4 tsp. garlic powder

1/4 tsp. xanthan gum (exclude if using all-purpose flour or if your gluten-free blend includes it)

3/4 cup unsweetened non-dairy milk (nut-free and/or soy-free if necessary)

2 tbsp. chopped fresh parsley

NUTRITIONAL VALUES

Calories: 463kcal
Fat: 11.4g (2g S.Fat)
Carbs: 71g
Protein: 20.6g
Sugar: 11.3g
Sodium: 604mg

<b sytle="font-size:12pt;"><u>METHOD</u></b>
<br></br>
<n style="font-size:10pt;">In a large Dutch oven or pot, melt 1 tablespoon of the butter over medium heat (choose a wide one to give you more dumpling surface area). Cook for 3 minutes after adding the onion, celery, carrot, and garlic. Cook for 3 minutes more, stirring occasionally, after adding the mushrooms. Cook for 1 minute after adding the bay leaves, 2 teaspoons thyme, rosemary, dried parsley, and cumin. Stir in the oat flour until it is no longer visible. Bring the chickpeas and broth to a boil, then reduce to a low heat. Cook, covered, for 10 minutes, stirring every few minutes to prevent sticking.
<br></br>
Combine the all-purpose flour, cornmeal, baking powder, baking soda, 12 teaspoon salt, garlic powder, and xanthan gum in a large mixing bowl (if using). Add the remaining butter and cut it into the flour mixture with a pastry cutter or a fork until you have a coarse meal that resembles wet sand. Combine the milk and fresh parsley in a cup or small bowl. Pour the flour mixture over the top. Stir until a thick dough forms.
<br></br>
Remove the bay leaves from the pot. Season with salt and pepper. 8 to 10 large spoonfuls of dough should be dropped into the soup. Keep in mind that the dumplings will expand as they cook. Cook for another 15 minutes, or until the dumplings are firm. Season with more pepper if desired. Serve right away. Leftovers can be stored in an airtight container in the refrigerator for 2 to 3 days.</n>

POTATO LEEK SOUP

SERVES 4 TO 6 PORTIONS

1 tsp. olive oil

2 leeks, thinly sliced (white and light green parts)

1 garlic clove, minced

2 lb (907g / 32oz) Yukon gold potatoes, chopped

2 tsp. dried rosemary

2 tsp. dried thyme

1 tsp. ground sage

3 cups low-sodium vegetable broth

2 cups water

1 tbsp. nutritional yeast, optional

1 tbsp. lemon juice

1 tsp. liquid smoke

Salt and black pepper to taste

Quick Bacon Crumbles, optional

Chopped green onions, optional

NUTRITIONAL VALUES

Calories: 86kcal
Fat: 1.1g (0.2g S.Fat)
Carbs: 16.5g
Protein: 3.6g
Sugar: 1.7g
Sodium: 51mg

METHOD

Warm the olive oil in a large pot over medium heat. Cook until the leeks are soft, about 4 minutes. Cook for another minute after adding the garlic. Combine the potatoes, rosemary, thyme, sage, broth, and water in a mixing bowl. Bring to a boil, then reduce to a low heat and cook for 15 minutes, or until the potatoes are tender. Remove from the heat.

Combine the nutritional yeast, lemon juice, and liquid smoke in a mixing bowl. Blend the soup with an immersion blender until smooth (or mostly smooth with a few potato chunks—your choice). Alternatively, transfer the soup to a blender in batches and carefully blend until smooth.

Season with salt and pepper. If desired, top with bacon crumbles and green onions. Leftovers can be stored in an airtight container in the refrigerator for 5 to 6 days.X

CREAM OF MUSHROOM SOUP

SERVES 3 1/2 CUPS

1/2 large (1 1/2 to 2 lb.) head cauliflower, broken into florets

2 tsp. vegan butter (soy-free if necessary)

227g (8oz) cremini mushrooms (or button mushrooms), sliced

2 tsp. liquid aminos (or gluten- free tamari; use coconut aminos to be soy-free)

1/2 cup raw cashews (if you don’t have a high-speed blender, soak in warm water for at least 30 minutes and drain; discard the water)

1 cup unsweetened non-dairy milk (soy-free if necessary)

2 tbsp. nutritional yeast

1 tbsp. arrowroot powder (or cornstarch)

1 tsp. dried thyme

1/2 tsp. garlic powder

1/2 tsp. salt

NUTRITIONAL VALUES

Calories: 158kcal
Fat: 8.4g (1.6g S.Fat)
Carbs: 15.9g
Protein: 8.4g
Sugar: 4.3g
Sodium: 330mg

METHOD

Cover the cauliflower in a steamer basket set over a pot of boiling water. Cook for 7 to 10 minutes, or until the cauliflower is tender.

Meanwhile, in a large frying pan over medium heat, melt the butter. Cook until the mushrooms and liquid aminos are tender, about 8 minutes. Take the pan off the heat.

In a blender, combine the steamed cauliflower, cashews, milk, nutritional yeast, arrowroot powder, thyme, garlic powder, and salt. Add the mushrooms (and, if desired, their cooking liquid) and pulse until they're in small bits that are evenly distributed. You can immediately use the soup in a recipe.

Allow it to cool completely before transferring to an airtight container if you are not going to use it right away. The soup will keep in the fridge for 5 to 7 days or in the freezer for 2 months. If you freeze it, allow it to completely thaw before using.

VARIATIONS

Make this into a soup that you eat in a bowl (a novel idea, I know, but calm down, casserole lover): In a pot, heat the soup with 2 cups water or low-sodium vegetable broth over medium heat, stirring occasionally, until heated through.