recipe

No-chicken Tomato Rice Soup by CoachBJ

Ingredients:

Serves: 10  Prep Time:30 minutes
Cook Time:4 minutes (pressure) or 2 hours on stove

6 cups water (reserve 3 cups to add after cooking for a 5 quart or less pressure cooker)
5 cups veggie stock (homemade or commercial no salt added)
1 (14-ounce) package extra firm tofu (prepare a day ahead, freeze first, then drain and press)
2 cloves garlic, minced
3 roasted onions, roasted in microwave, then diced
3 stalks celery, diced
1 (optional) parsnip, diced
2 carrots, diced
1 cup brown rice, rinsed (do not pre-cook)
1/2 cup dried corn
1/4 cup fresh basil, cilantro or parsley, chopped
1 tablespoon chili powder
1 tablespoon poultry seasoning
1 tablespoon dried parsley
1/2 teaspoon cumin
1/2 teaspoon black pepper (or to taste)
1/2 teaspoon paprika
1/2 teaspoon turmeric
1/2 teaspoon salt
2 tablespoons nutritional yeast
1 (14-ounce) can stewed tomatoes


Directions:

Freeze extra-firm tofu for 24 hours, thaw then press out water with a tofu press or between paper towels. continue reading »

Okra – Roasted

Ingredients:

 

8 medium okra pods

1 tablespoon balsamic vinegar

1/2 teaspoon garlic powder

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Nutrition Facts

Calories 22
Calories from Fat 1
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 4mg
Total Carbohydrate 5g
Fiber 2g
Sugars 2g
Protein 1g


Directions:

Preheat 400°F toaster oven (can be roasted in regular oven too). Cut the tips off of each okra pod. Cut pods into 1-2 inch slices. Place okra slices in a medium sized bowl; add continue reading »

Roasting Carrots in My Toaster Oven

Ingredients:

  • 6 – 8 medium carrots
  • 1 tablespoon balsamic vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika

Directions:

It is so quick and easy to roast small quantities of vegetables in my small toaster oven. Use your own favorite spices. So give it a try - let us know how it worked for you! continue reading »

No Chop, One Pot Pressure Cooker Meal: Veggie Stew

Ingredients:

  • 5 cups or more as needed, homemade vegetable stock
  • 2/3 cup dried black rice, rinsed (do not precook)
  • 2/3 cup green or brown lentils dried, rinsed (do not precook)
  • 1 (16-ounce) package frozen stew vegetables
  • 3 Tablespoons dried minced onion
  • 2 Tablespoons Worcestershire sauce, low sodium
  • 1 Tablespoon dried basil
  • 1 Tablespoon celery flakes
  • 2 teaspoons garlic minced
  • 1 teaspoon black pepper
  • 1/4 teaspoon liquid smoke

Directions:

Place all ingredients in the pressure cooker. Bring the pressure up to medium, cook for 4 minutes. Then take cooker off hot burner and let rest for 10 minutes. If needed, quick... continue reading »

Manhattan No-Clam Chowder

Ingredients:

  • 2 cups water
  • 1 tablespoon garlic minced
  • 1 onion, diced
  • 2 carrots, diced
  • 2 stalks celery, sliced
  • 2 potatoes, diced with skin
  • 8 ounces Shiitake mushrooms, diced
  • 1 tablespoon parsley
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon dried savory
  • 1/2 teaspoon paprika
  • 3 tablespoons nutritional yeast
  • 2 tablespoons tomato paste
  • 1 teaspoon oregano
  • 1 bay leaf
  • 1/2 teaspoon thyme
  • 1/2 lemon, juice
  • 1 1/2 sheets nori roasted seaweed, crumble
  • 1 (28 1/2-ounce) can crushed Italian plum tomato
  • 1/2 cup dry sherry

Directions:

Prepare all vegetables. Shiitake mushrooms chopped have the same look and texture as clams. Place all ingredients, except sherry, in the pressure cooker. Cook on medium... continue reading »

Ethiopian Cabbage Stew

Ingredients:

  • 1/2 head medium red cabbage, shredded
  • 2 potatoes large sweet potatoes, mashed
  • 1 large onion, diced
  • 1 (14 1/2-ounce) can cooked kidney beans, no salt added
  • 1 (28-ounce) can Fire roasted diced tomatoes, no salt added
  • 3 cups or more homemade vegetable stock
  • 3 tablespoons peanut butter powdered (PB2)
  • 2 cloves garlic, minced
  • 2 tablespoons (1″ fresh) ginger, minced
  • 1 teaspoon turmeric
  • 1 teaspoon dry mustard
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • 1/2 teaspoon pepper
  • 2 tablespoons Berbere

Directions:

Shred cabbage and set aside. Cook sweet potatoes in the microwave (about 6 minutes) or bake in oven. Scoop out cooked potato from skin and mash with fork. In a soup pot... continue reading »

Creamy Leafy Greens Soup

Ingredients:

  • 4 cups water
  • 8 cups de-stalked leafy greens (mix your favorite…kale, watercress, beet greens, mustard greens,spinach, etc.)
  • 2 golden potatoes, cubed
  • 2 stalks celery, sliced
  • 2 tablespoons garlic, minced
  • 1 apple with skin, cored
  • 1 parsnip, sliced
  • 1 medium leek, sliced white and green
  • 2 tablespoons parsley flakes
  • 2 tablespoons nutritional yeast
  • 1 teaspoon dried savory
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon turmeric
  • 1/4 tablespoon cayenne pepper
  • 2 cups almond milk

Directions:

Prepare ingredients, then place all but almond milk into pressure cooker. Bring pressure to medium heat and pressure cook for 4 minutes. Take the cooker off the hot burner... continue reading »

Butternut Squash, Potatoes, and Apple Smooth Soup

Ingredients:

  • 2 cups 2″ cubed, medium butternut squash
  • 3 medium sweet potatoes, cubed
  • 1 potato, cubed
  • 1 stalk celery, sliced
  • 1 small onion, diced
  • 2 teaspoons ginger minced
  • 1 apple, cored and cubed
  • 1/2 teaspoon turmeric
  • 7 cups or more, as needed, homemade vegetable stock (divide)
  • 1/2 cup almond milk

Directions:

Prepare the fresh squash: To soften the skin of squash, pierce and place in microwave for about 4 minute; after cooling, cut in half and scoop out seeds; cut into quarters... continue reading »

Soba Noodles, Red Onions & Brussel Sprouts

Ingredients:

  • 1 red onion, sliced
  • 1 (9 1/2 ounce) package low sodium soba noodles
  • 1/4 cup water to saute
  • 1 12-oz pkg frozen Brussels sprouts, or fresh, steamed
  • 2 tsp low sodium Worchester sauce
  • 1/2 tsp low sodium tamari sauce
  • 1/4 tsp liquid smoke
  • 1/2 tsp garlic powder
  • 1 tsp ginger, minced

Directions:

Steam the Brussels sprouts. In a non-stick skillet, sauté onions in a bit of water until translucent. Cook the soba noodles following package directions (boil 4 minutes)... continue reading »

Quick Sauerkraut

Ingredients:

  • 1/2 head (4 cups) cabbage, finely shredded
  • 1/2 onion, diced
  • 1/2 baking apple, core, peel, thinly sliced
  • 1 teaspoon toasted caraway seeds
  • 1/3 cup apple cider vinegar
  • 2/3 teaspoon salt
  • 2 teaspoons brown sugar

Directions:

Finely shred the cabbage, dice the onion and slice the peeled apple. Toast the caraway seeds in a hot skillet until they pop. Now, add all ingredients to a pressure cooker... continue reading »
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