Vegan Spicy-Citrus Tomato Soup

By Pam Hadder

Yes, I'm a little crazy for soup. I engaged in a little kitchen alchemy yesterday, using the veg I had on hand and getting a bit creative with seasoning and my Vegan Spicy-Citrus Tomato Soup was the outcome!

Everyone loved it, so I'm posting this recipe while the magic is fresh in my noggin! Don't be afraid of the citrus in this soup - yes, it contains orange, but it is not an overwhelming flavour.  Rather, it adds a lovely brightness to the soup and pairs nicely with the chilies, marjoram and tomato. Happy soup making - in my view, nothing beats a steaming pot of soup for dinner on a winter day xox

Pam's Vegan Spicy-Citrus Tomato Soup

INGREDIENTS:
1/4 cup olive oil
2 medium onions, finely chopped
Sea salt to taste (I used 1 tsp.)
2 cups carrots, peeled and sliced
1.5 cups chopped celery (I use the pale inner stalks for soup, including leafy bits)
3 clove fresh garlic, crushed
500 g. sliced fresh mushrooms
2 tsp. dried and crushed marjoram
1 tsp. dried and crushed parsley
1 tsp. cracked black pepper
1/2 tsp. dried crushed red chilies
1 large tin mixed beans (540 ml), drained and rinsed
1.5 - 2 cups crushed, strained stewed tomatoes (tinned)
4 -5 cups water plus 1 vegetable bouillon cube (or 4-5 cups veg stock)
1/2 large orange, seeded and cut in quarters, rind on

METHOD:
Heat the olive oil in a large soup pot for 2 minutes over medium heat, adding in the onion and salt.  Stirring occasionally, cover loosely and let the onions cook for 5-7 minutes, until beginning to turn translucent. Add in the carrots, celery and garlic, stirring to combine and covering loosely. Continue to cook for 10-12 minutes, then add in the mushrooms, marjoram, parsley, black pepper, chilies and one cup of the water - stir, loosely cover and simmer another 7-9 minutes.  Add in the beans, tomatoes, water, bouillon, and orange pieces. Reduce heat and simmer for 30-40 minutes. Scoop out the oranges pieces and discard, then serve with pasta and a bit of grated veggie cheese, or as-is with some fresh bread and veggie "butter." Serves 4-5.

Winter Sunshine - Vegan Chickpea Stew

By Pam Hadder

Recently I had a fairly severe allergic reaction to a new "hypoallergenic" face cream. It has been several years since I've had this type of reaction, so it really caught me off guard.  My eyes almost swelled shut - so, not fun and a bit frightening. Aside from antihistamines, fresh cucumber masques and cool cloths, I tried to use nutritional supports to reduce inflammation and sensitivity. My Winter Sunshine - Vegan Chickpea Stew
resulted.

It is a vegan recipe, but you could easily adapt it to suit your food preferences - adding additional protein, for example, leftover chicken. However, it may surprise the carnivores and omnivores among us just how satisfying an all veg stew can be. I enjoyed this with a slice of fresh bread and veggie "butter" and it felt like a warm hug - not a good sick person, lol.  The magic ingredient is turmeric, known for its healing properties.  If you haven't cooked with turmeric, it is a yellow powdered spice common in Asian cooking that comes from the turmeric plant, and it is what gives curry powder blends their sunny yellow colour. The medicinal component of turmeric is called curcumin.  Some health sites note that fat and black pepper help our bodies to absorb the beneficial curcumin, so if you are adding a bit of turmeric to rice when cooking it, also add a bit of oil (I suggest olive or, my go-to, coconut oil), and serve it with fresh cracked black pepper.  Yummy and very healing for the body.  Also, turmeric needs heat to blend with foods, so you wouldn't add the dry powder to a cold salad dressing, but you could make a cooked vinaigrette that is served warm, or cooked to dissolve/blend then cooled to serve (and remember... fat, black pepper are your turmeric buddies!). 

I hope you will enjoy making and eating this soup recipe in good health - even if you don't have an allergic reaction, cold or other health ailment, turmeric is a wonderful additive, if only for it's subtle bitter flavour and sunny colour. This recipe is easily doubled or tripled for larger groups, or to make-ahead for easy meals - freezes very well. xo

Winter Sunshine - Vegan Chickpea Stew

INGREDIENTS:
2 Tbsp. olive oil (or coconut, canola, sunflower oil)
2 medium cooking onions,  chopped
1.5 tsp. fresh cracked black pepper
Sea salt to taste (depends on seasoning of your broth)
2 tsp. dry, crushed savory or sage
2 tsp. turmeric powder
4-6 cups vegetable soup stock
3-4 cloves fresh garlic, minced/crushed
4 large or 6 medium potatoes, peeled and cubed
1.5 cups peeled and chopped carrots
1.5 cups chopped fresh celery (I save the paler inside stalks and greens and use them for soup)
1 large can chickpeas, drained and rinsed
1/2 lemon, seeded and quartered
1.5 cups chopped fresh parsley

METHOD:
Heat the oil for 1-2 minutes in a large soup pot over medium heat. Add in the onions, sea salt and black pepper, stirring frequently. Once the onions begin to soften, cover and reduce heat and cook for another 5 minutes. Add in the garlic, celery, carrots, potatoes, turmeric, savory/sage, and four cups of broth. Add enough additional broth or water to cover all vegetables. Increase heat and bring to a gentle boil, then reduce heat and simmer for 30 minutes.  Add in the chick peas, squeeze the juice from the lemon pieces into the pot and throw the lemon pieces, rind and all into the pot. Cover and simmer 15 minutes. Add in the parsley, stirring to combine - simmer an additional 15 minutes, scoop out the lemon pieces and discard, and serve. 

Other great add-ins: homemade dumplings, grated veggie cheese, or a dollop of yogurt.  I think some stewed diced tomatoes and zucchini would be great in this soup - also frozen peas or corn.  Have fun personalizing your delicious pot of soup :)

Note: If you like a thicker or thinner stew, adjust by adding a bit of water or additional stock - adjust seasonings accordingly, to your taste. 

African Peanut Stew

By Pam Hadder

I love African peanut soup and stew and have been trying various recipes for over 20 years! Typically, I don't experiment too much with the recipes, because they aren't from my cultural origin, but I wasn't quite getting the flavours that pleased me. 

This recipe was made out of my head, inspired by many years of trying peanut stew and peanut soup recipes, and is a vegan version. If you eat meat, you could easily add chopped cooked chicken and could use chicken broth instead of the vegetable broth.  Other additions could to boost protein are tofu and chick peas - tofu can be cubed, seasoned and pan fried first and added at serving time; chick peas can also be seasoned and lightly oiled, then pan fried or baked to add to the stew. Nice garnishes are fresh chopped cilantro, parsley, peanuts, cherry tomatoes or greek yogurt (any or all of these items pair really nicely) - be creative with what you have on hand and what you enjoy eating.  I love this soup "as is" with a scoop of steaming rice, but it is also fun to have a few options on hand allowing your family and friends to customize their bowl!

I hope you will will feel free to put your own stamp upon this recipe, based upon your flavour preferences and dietary needs. Enjoy in good health xox

Pam's African Peanut Stew

Ingredients:
1/4 cup olive oil
1 large cooking onion, finely chopped
4 cups vegetable broth
2-4 cups water, depending on desired consistency
1 - 540 ml size tin diced tomatoes
2 sweet potatoes (approx. 750 g), peeled and cubed
1 - 1/2 cups carrots, peeled and sliced
3 cloves crushed garlic
1 tsp. cracked black pepper
1 tsp. crushed red chilies
1 tsp. ground cumin
1 tsp. ground cinnamon
1/2 tsp. sea salt
1-1/2 tsp. dry ground ginger
3 Tbsp. freshly grated ginger
6-8 star anise pods
2/3 cups chunky peanut butter
4-6 cups fresh spinach, roughly chopped
*Optional: 1/2 lemon, juice and rind

Method:
Heat oil in a soup pot over medium heat, and stir in the onions, sea salt and black pepper.  Stirring frequently, loosely cover and cook onions 5-7 minutes until they begin to turn translucent. Add in the carrots and garlic, reducing heat, and loosely covering - cook an additional 10-12 minutes, adding a bit of water or vegetable stock if the vegetables begin to brown.  You want the veggies to soften, but not caramelize - you may need to reduce the heat.   After cooking the carrots with the onions for 10-12 minutes, add in the tomatoes, sweet potatoes, vegetable stock, all seasonings and spices - reserve the star anise, peanut butter and spinach.  Add enough water so that all vegetables are covered.  Increase heat to bring to a boil, then reduce to a simmer and loosely cover - allow to simmer 45 minutes.  When there is 15 minutes left on the 45 minute timer, I start my basmati rice (recipes follows).  Add in the peanut butter and star anise pods, along with all of the spinach. Optional - squeeze in juice of 1/2 lemon, and removing, seeds, cut squeezed rind in quarters and add it to the broth.  Stir well and simmer an additional 15-20 minutes. Remove the star anise pods and lemon rind, if used, serve in bowls over a scoop of hot basmati rice.

Method/Recipe - Basmati Rice:
1 - 1/2 cups dry measure rice
3 cups cold water
1/2 tsp. sea salt
2 Tbsp. coconut oil

Heat the oil in a medium saucepan with a tight fitting lid. Add in the dry measure of rice and the salt. Cook, stirring frequently for 3-5 minutes. Add in the water, increasing heat to bring to a boil. When the rice boils vigorously, reduce the heat to low, tightly cover and set a timer for 15 minutes. At 15 minutes, turn off stove element, uncover and stir the rice, recover and let stand 3-5 minutes. Serve as desired.

Vegan Spice! Amazing Pumpkin Cookies

By Pam Hadder

I love everything pumpkin and pumpkin spice – who doesn’t!  These were heartily approved by my son – my resident cookie monster, and trusted taste tester – and  I am pleased to report that these easy, vegan cookies were a recent hit with his friends also.  I hope you will bake up a batch and enjoy them in good health xo!

INGREDIENTS:

 For the Cookies -
2.5 cups all-purpose flour (or sub ½ cup of flour with quick oats)
1 teaspoon baking soda
1 teaspoon baking powder
2 teaspoons ground cinnamon
2 teaspoons ground ginger
1 teaspoon ground nutmeg
1 teaspoon ground cloves (I grind my own – way more flavour!)
½ teaspoon sea salt
1 cup granulated white sugar
½ cup brown sugar
½ cup vegan soft margarine (I use Becel – can sub ½ cup applesauce, canola oil or coconut oil)
2 cups cooked, pureed pumpkin
2 teaspoons vanilla extract
*Optional - 1 cup chopped mixed, dried fruit (I found a mix with apricots, raisins, dates and cherries) Could also use chopped nuts, coconut or chocolate chips – variations are endless!

For the Glaze -
1.5 cups powdered sugar
Vanilla extract, to taste
Cinnamon to taste
Hot water – approximately 1/3 cup

METHOD:
Preheat oven to 350 degrees and prepare two baking sheets with parchment paper. Lightly spray the parchment with Pam spray. Mix together flour/oats, spices, salt, baking powder and baking soda in a medium bowl.  Stir in chopped fruit and set aside.

In a large bowl, beat together margarine, both, sugars and the vanilla; stir in the pureed pumpkin.  Gradually stir in the flour mixture. Drop by spoonfuls onto the prepared baking sheets. Bake 15-18 minutes until firm.  Cookies have a cake-like texture, similar to old fashioned hermit cookies.  Let cool completely before glazing.  To make glaze, measure icing sugar into a medium bowl.  Add in vanilla and cinnamon to taste – I used 1 teaspoon of each.  Stirring, slowly add enough hot water to make a soft icing. Using a butter knife or teaspoon, drizzle over baked, cooled cookies. Allow glaze to fully harden before storing or freezing cookies.

Store uncovered or loosely covered – due to high moisture content, these can get mushy and the glaze may dissolve into the cookie if tightly covered.  Freeze well -  flash freeze on a cookie sheet (uncovered), then transfer to bags or containers for  longer term freezing. To thaw, place on plate and thaw at room temp. I would recommend freezing unglazed, and making the glaze fresh.

Yield:  two dozen large cookies (use tablespoon to drop cookies) or three dozen small cookies (use teaspoon to drop cookies).

Long Life Veggie Soup

By Pam Hadder

I have enjoyed making minestrone soup for many years. This vegan recipe is adapted from a recipe found in  Woman's World magazine, and it originates in Sardinia, the Italian island which is known to have the most centenarians in the world!  Apparently the locals of Sardinia attribute their long life to this wholesome vegetable soup.   The flavour is amazing -even better when I have my own fresh herbs (parsley, basil and oregano) from the garden.  But in the winter, I have to be content with dried herbs.  Serve it over fresh pasta and grate your favourite vegan cheese over top.  I hope you will try and enjoy this simple, delicious recipe - I think the deal maker with this recipe is the fennel, so don't leave it out xox

Long Life Veggie Soup

Ingredients:
1 can (approx. 19 ounces) white beans
1 can (approx. 19 ounces) chick peas
1/3 cup extra virgin olive oil
2 medium cooking onions (yellow onions), chopped finely
5-6 cloves garlic, finely minced
4 large potatoes, peeled and diced in 1/2" chunks
4 large carrots, peeled, quartered and chopped in 1/2" pieces
4 ribs celery, chopped finely
1/2 large fennel bulb plus 3 stalks fennel, chopped in 1/2" pieces
2- 28 ounce cans diced tomatoes
1 cup chopped fresh herbs - Italian parsley, basil and oregano
(or 3 Tbsp. dried herbs - 1 Tbsp each of the above herbs)
2 tsp. sea salt
Fresh ground black pepper to taste
4-6 cups water, depending on desired consistency

Other: fresh cooked pasta (oiled and or buttered - vegan butter); grated cheese

Method:
Add the oil to a large soup pot over medium heat.  Add in the chopped onion, salt and black pepper, stirring occasionally, loosely cover and cook onions until soft and translucent (about 7 minutes).  Add in the garlic, potatoes, carrots, celery, fennel and stir occasionally; cooking loosely covered for another 20 minutes. Add in the tomatoes and enough water to ensure all veggies are covered.  Reduce heat to medium-low or low, and cover tightly to simmer for 15 minutes.  Add in the herbs and canned beans, including the liquid from the beans - no need to rinse. Simmer another 10 minutes to heat through. Serve over a large scoop of hot, buttered pasta and garnish with grated cheese.

NOTE: this soup freezes very well; just reheat, make some fresh pasta to accompany it, and you are set. Also delicious on its own, but the pasta is a great addition.  I have substituted dill for the oregano and basil for a change - when I have had some awesome fresh dill on hand; it is also really wonderful. When using the dill, try cooking some basmati rice instead of the pasta as an accompaniment.

Pam's Black Bean Chili

By Pam Hadder

As a kid, winter Saturdays were chili bowl days!  With a big family and everyone going their separate ways, Mom would make a big pot of chili accompanied by a large bag of fresh, crusty rolls from the local Coop bakery; and the chili would be simmering all afternoon for those who were hungry.  Sometimes Mom would also have plain, buttered noodles or grated cheese to add in.  Mom’s chili was more of a thick soup consistency, versus the porridge-like consistency that is more common with southern USA chili recipes.
  

Inspired by those memories, I have made a vegan, black bean chili, served with pasta and garnished with vegan sour cream and vegan smoked gouda cheese.  I found the smokiness of the gouda to be a nice addition – hope you will try this easy, bold-flavoured favourite of mine – it freezes well and is packed with veggie protein and spicy heat to satisfy and warm you through to your toes.  Enjoy in good health xox!

Pam’s Black Bean Chili

Ingredients:
¼ cup extra virgin olive oil
12 ounces extra firm tofu, crumbled with hand to consistency of ground beef
1 large can black beans
(or 1-1/2 cups dry beans, soaked overnight, drained and par-cooked)
1 large can diced tomatoes
1 small can tomato paste
2-/12 tsp. ground cinnamon
½ tsp. sea salt
3 Tbsp. chili powder
2 tsp. fresh ground black pepper
3 Tbsp. granulated sugar
2 tsp. crushed red chilies
2 medium cooking onions, diced
3-4 cloves garlic, minced
2 large green bell peppers, chopped in ½” chunks
3 cups water, or more/less to desired thickness
Add-ins, Add-ons:
-Fresh cooked pasta of choice (I like rotini), lightly buttered with vegan butter or mix of olive oil and vegan butter
-Grated vegan gouda, or other favourite vegan cheese (garnish)
-Vegan sour cream (garnish)

-Other: mushrooms and corn are nice additions to the chili; other great toppers are diced black olives,  chopped chives, green onion or cilantro.

Method:
Heat ¼ cup olive oil over medium heat; add in tofu, stirring often to prevent sticking – cook 7-10 minutes until tofu is lightly golden.  Add in onions, garlic, sea salt, black pepper, cinnamon and crushed chilies, cooking  covered another 5-7 minutes, until onions are softened and translucent – you may need to reduce heat to medium-low or low, depending on your cookware and range.   When onions are soft and translucent, add in bell peppers, tomatoes, canned beans (including broth – no need to rinse), tomato paste, sugar, chili powder,  and water; bringing to a boil, stirring often to combine ingredients.  Reduce heat, loosely cover and simmer for 35 minutes.  Serve over a scoop of buttered pasta, garnishing with grated gouda and sour cream.

Note: if you wish to add other veg to the chili, such as corn, or mushrooms, they should be added with the tomato, bean,  and green peppers; etc., after the onions are soft and translucent. Other beans and legumes can be added or substituted for the black beans, depending on your preference and also what you have on hand in the pantry – some suggestions are pinto beans, kidney beans, or brown lentils. Fresh, raw corn is also a nice garnish, add-in. Other types of fresh peppers are also nice in addition or in place of green bell peppers; and depending on availability.

Vegan Summer! Traditional Plum Cake

By Pam Hadder

The arrival of prune plums from British Columbia is a luscious reminder of late summer's bounty.  For me it conjures memories of riding my bike down dusty gravel country roads and feasting on pflaumenkuchen (German plum cake) at a family friend's farm house.

I'm told that kuchen is the official state dessert of North Dakota, but the sugar-and-baking powder-laden recipes I've seen to support that claim are unlike the yeast-dough based version I knew and loved as a kid.  Although my Mom is of German heritage, her Russian mother never made kuchen in the home.  But Mom recalls that many of her relatives made it, using fruits in season.  

My favourite is the plum kuchen, pflaumenkuchen - like much European baking, it is not overly sweet, and this allows the fruit to shine, and you can enjoy it's natural sweetness.  Of course, I searched numerous online resources and "veganized" my recipe to eliminate eggs and dairy.  The result was absolutely delightful, and dear Mom is still talking about it over a week later!  Hoping you will try this recipe and enjoy it in the very best of health. xo

VEGAN SUMMER-TRADITIONAL PLUM CAKE
(Pflaumenkuchen)

Ingredients - Dough
1 pkg active dry yeast (2-1/4 tsp)
1/4 cup warm water, with 1 tsp sugar
2 flax eggs or other vegan substitute (I use Bob's Red Mill)
1/4 cup white sugar
1 cup soy or almond milk
1/2 cup vegan butter (Earth Balance baking sticks)
3 cups all-purpose flour
1 tsp sea salt
1/4 ground mace, or nutmeg
Zest of one lemon
Few drops canola oil

Ingredients - Streusel Topping
1-1/2 to 2 lb pitted, halved fresh prune plums
1/2 cup sugar
1/4 cup plus 2 Tbsp. all-purpose flour
1 tsp. cinnamon
Pinch of sea salt
2 Tbsp. vegan butter or soft vegan margarine (I use Becel, vegan)

Method:
Add pkg yeast to 1/4 cup warm water with 1 tsp. sugar added; let stand 10 minutes. Prepare egg subs and gradually beat in the 1/4 cup of white sugar, beating until well combined and frothy (1 minute, with hand whisk). Place 1/2 cup vegan butter and soy/almond milk into a medium microwave-proof bowl and heat 4-5 minutes on med-high power to melt the butter into the milk - remove from microwave and allow to cool 15-20 minutes at room temp. Once milk mixture is lukewarm, combine 1 cup of the flour along with the vegan egg subs and yeast in a large bowl.  Add in the milk mixture along with the lemon, mace, salt and the remaining flour.  Stir briefly with a sturdy spoon to combine the dough ingredients.  When a ball starts to form, gently knead and combine the ingredients with your hands.  Turn the dough out onto a smooth surface and knead for 4-5 minutes, until smooth and elastic.  Place dough in a lightly oiled large bowl. Wet a clean cotton tea towel and wring it out thoroughly, cover the dough in the bowl with the damp towel - towel should not touch the rising dough. Set dough aside and allow to rise - about 45 minutes. During this time, halve and pit the prune plums; set aside. Prepare the streusel topping also, combining sugar, flour, salt and cinnamon in a medium bowl, and cutting the margarine in with a fork or pastry blender to resemble coarse bread crumbs; set aside.

Portion the dough in half and press into two 9" round cake pans - dough will be about 2" thick, just pat it into place as evenly as possible, creating a slight ridge on the perimeter of each to form a crust ring around the fruit. Arrange fruit by pressing the cut side down into the dough - dough will make squishy sounds as you push the fruit in, be sure to push them in quite firmly :) Using your hands, spread the streusel over the fruit.  Cover your cakes very loosely with plastic wrap (you don't want to lose that delicious streusel to the clingy plastic!). Allow to rise 45 minutes, preheat oven to 350 degrees Fahrenheit and bake cakes for 30 minutes.  Delicious right out of the oven with a dab of vegan ice cream or as-is - good cold and also freezes well.  Any leftover plums (pitted and halved) can be frozen for later use also.  Try substituting other fruit in season - apples, berries, peaches; etc.

Yield: two nine-inch round cakes - recipe is easily halved :)