Black Eyed Peas and Barley Soup

Black Eyed Peas and Barley Soup

Another week and we’re still waking up to below freezing weather in the North East. It IS winter so we can’t say we didn’t know it was coming, along with the potential snow. Now we are preparing for a blizzard that may dump 18″-20″ of snow – are you ready? (Question is not directed to you folks in Florida, California, the Caribbean, Australia, etc., that are rubbing the warmth in our faces right now!)  I made another pot of soup to have on hand for lunch or dinner while we wait for the possibility of being ‘snowed in’ and the clean up that can take days!

Like my other soups this is chock full of protein, fiber, vitamins and minerals.  Lest not forget, my soups are always easy to prepare to minimize the impact on time and eliminate the excuses for preparing something healthy.  I always keep my soup base of vegetable stock and fire roasted tomatoes in the pantry, in addition to having lots of beans since this is my main source of protein.  These basics are also inexpensive so stock up.

I paired this with a grilled cheese sandwich made with Ezekiel Bread, 2% cheese and Campari tomatoes.  You still have time to get to the grocery store before the storm hits.  Ready, set, go!

Feed the wellness in you!

Black Eyed Peas and Barley Soup

Cook Time: 1 hour

Serving Size: 6-8

Ingredients

  • 9 cups of vegetable stock (Better than Bouillon is preferred)
  • 4 cups Baby Spinach
  • 1 cup of Pearled Barley
  • 2 lbs of Black Eyed Peas (or you can use 2 - 15 oz cans of Black Eyed Peas)
  • 6-8 medium carrots, chopped
  • 1 - 14.5 oz can Fire Roasted Diced Tomatoes
  • 1 tbl onion powder
  • 1 tbl garlic powder
  • 1 tbl smoked paprika
  • 1 tsp cayenne pepper (optional)
  • 1/2 tsp salt

Instructions

  1. Put all ingredients except for the spinach in a large pot.
  2. Bring the soup to a boil then turn to low for 45 minutes.
  3. Stir only a few times as the black eyed peas easily break up when they are cooked.
  4. Add the spinach and continue on low for 15 minutes.
  5. Stir when wilted to incorporate throughout the soup.
  6. Remove from heat and serve.
https://eatlikeavegetarian.com/black-eyed-peas-and-barley-soup/

Butternut Squash and Lentil Soup

Butternut Squash and Lentil Soup

Another frigid week and another big pot of soup was made! This has all simple, easy to find ingredients that blend well together for a hearty meal.

Very much like my Three Bean Vegan Soup, despite the name there is so much more in this soup.  Butternut Squash and Lentil Soup ingredientsAlongside the Butternut Squash and Lentils and kale (I know everyone is saying that kale is so ‘2015’ but I still love it!), there are black beans and cannellini beans.

This is another soup that packs in the protein, vitamin c, iron and lots of vitamin a from the butternut squash.  Make some warm cornbread to go along with it and you have a satisfied mind, (warm) body and soul.

Feed the wellness in you!

Butternut Squash and Lentil Soup

Ingredients

  • 9 cups of vegetable stock (Better than Bouillon is preferred)
  • 1/2 lb Chopped Kale
  • 1 lb of diced Butternut Squash
  • 1 - 15 oz can of Cannellini Beans
  • 1 - 15 oz can of Black Beans Beans
  • 1 - 14.5 oz can Fire Roasted Diced Tomatoes
  • 1 tbl onion powder
  • 1 tbl garlic powder
  • 1 tbl smoked paprika
  • 1 tsp cayenne pepper (optional)
  • 1/2 tsp salt

Instructions

  1. Bring your stock to a boil and add the kale. Cook on medium heat for 10 minutes.
  2. Add the butternut squash and cook for 5 minutes.
  3. Add all remaining ingredients, stir, and cook on low heat for 30 minutes.
  4. Let cool to desired temperature and serve.
https://eatlikeavegetarian.com/butternut-squash-and-lentil-soup/

Polenta with Spinach and Butternut Squash

 

Polenta with spinach and butternut squash

With just a handful of ingredients this dish can be served! I was inspired by a polenta frozen meal I saw in Trader Joe’s. I didn’t buy it, but it triggered my thoughts about cooking polenta.  I hadn’t cooked it in a while and it quickly became my side dish this week at dinner.

Polenta is a Northern Italy staple and is so versatile.  It can be served for breakfast, lunch or dinner and can be prepared boiled, fried, baked, or grilled. In addition, it can be served alongside just about any protein!  Use a store bought version and you can have a quick side dish with fair amounts of Vitamins C and A that is low in calories and fat.

The only additional ingredients to the main ones I used to make this was light half and half, a dash of salt and pepper to taste, oregano, and onion powder.  Polenta is ground corn so it has a natural mild sweet flavor to it so you don’t want to overpower that.  I wanted color and not too much texture so I went with spinach which would wilt nicely in the polenta.  What you’ll end up with is a wonderful creamy polenta with additional nutrients from the spinach.  The butternut squash is a delightful, tasty bonus.

Feed the wellness in you!

 

Polenta with Spinach and Butternut Squash

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Serving Size: 4

Ingredients

  • 1-16 oz package of cooked polenta
  • 1- 5 oz package of baby spinach
  • 1 cup of cubed butternut squash
  • 1 cup of light half and half
  • 1 tbl oregano
  • 1 tbl onion powder
  • salt and pepper to taste
  • Cooking Spray
  • Extra Virgin Olive Oil

Instructions

  1. Sautee the baby spinach in a tbl of olive oil until slightly wilted. Set aside.
  2. Cook the butternut squash until cooked but slightly firm. Should not be boiled for longer than 10 minutes.
  3. In a large pan, spray with cooking spray and turn heat to low.
  4. Place your cooked polenta in the pan and mash until a softened consistency.
  5. Add the half and half and stir in the oregano and onion powder.
  6. Fold in your spinach and add the butternut squash last with a stir or two. Again the butternut squash should be firm and not soft to blend in with the polenta.
  7. Add salt and pepper to taste.
https://eatlikeavegetarian.com/polenta-with-spinach-and-butternut-squash/

Melting Pot Vegetarian Chili

Vegetarian Chili

Are you ready for some football?

It’s Super Bowl weekend, the parties are planned, gathering in front of the TV will begin and the trash talking will ensue all while noshing on party food – sliders, wings, pizza, dips, chips, and perhaps chili. I’ve always enjoyed chili because of its variety and ease of preparation. I’ve had a chili bar for  small to large gatherings and it’s an easy way of satisfying everyone. I’ll have different versions of chili with all the fixin’s laid out and you just help yourself to sour cream, cheese, jalapenos, nacho chips, green onions, cilantro, avocado and cornbread. That’s my list but I would love to hear yours!!

No matter what option I serve in addition to the vegetarian chili, everyone loves the veggie version just as much as they would one with meat. My version is an amalgamation of several chili dishes that I’ve made just without the meat.  I landed on the right combination to make you enjoy it as much as you would one with chicken or beef. I named it ‘Melting Pot Vegetarian Chili because all the ingredients work in harmony, it brings people together that wouldn’t normally eat a vegetarian version, and it is adeptly named as an homage to my hometown, Brooklyn NY. Let’s not minimize how nutritious this is – lots of vitamins, protein, fiber and so much more. And wait for it…the cooking directions are simple. You put all the ingredients in a crock pot on the low setting for 8 hours. Or try it on the stovetop on low heat for 4 hours. That’s it! It can cook faster on higher heat but I recommend slow cooking so all the flavors are infused. Try it out for a change.

Enjoy your weekend! Go Seattle! #RussellWilson

Melting Pot Vegetarian Chili

Prep Time: 15 minutes

Cook Time: 8 hours

Serving Size: 6

Ingredients

  • 2 -3 cups Vegetable Stock
  • 14.5 oz can Diced Tomatoes
  • 15 oz Tomato Sauce
  • 1 bottle Heinz Chili Sauce
  • 1 can Kidney Beans
  • 1 can Black Beans
  • 1 pkg Lightlife Protein Crumbles
  • 1 Small Onion, chopped
  • 1 cup Green Peppers, chopped
  • 2 tablespoons Minced Garlic
  • 1 tablespoon Cumin
  • 1 tablespoon Unsweetened baking cocoa
  • ½ teaspoon Cayenne pepper
  • 1 tablespoon Thyme
  • 1 tablespoon Oregano
  • 2 tablespoons Smoked Paprika
  • Salt to taste

Instructions

  1. Put all ingredients in your crock pot or a large soup pot.
  2. Reserve 1 cup of the vegetable stock and observe whether it is too thick or requires a bit more liquid.
  3. Stir well.
  4. If cooking in the crock pot leave on low heat for 6-8 hours.
  5. If cooking on the stove top leave on low heat for 4 hours.
  6. Check on it periodically to stir.
  7. Taste, add salt as desired.
  8. Enjoy with all the fixin's!!
https://eatlikeavegetarian.com/melting-pot-vegetarian-chili/