heal-thy self: January 2019

This month's theme was soups and salad or sandwiches. Everything was delicious!!! I can't wait to try some of the recipes.
The February 2nd potluck with be Super Bowl Foods.

Slow Cooker Curried Lentil Sweet Potato Soup

Ingredient

1 medium onion diced
6 garlic cloves minced
1/2 tablespoons fresh grated ginger
2 large

sweet potato, about 1 pound, diced into 1/2 inch cubes
2 cups dried red lentils
6 cups vegetable broth
1 cup coconut milk
2 teaspoons ground cumin
2 teaspoons lime juice (about 1 lime)
1 (14 ounce) can diced tomatoes
1 Green Bell Pepper
Salt and pepper to taste

Put all the ingredients in an instant pot, stir and put on 30 min.

Adapted from a recipe from Connoisseurus Veg

No-Cream of Mushroom Soup

broth was used instead of oil

Jackfruit Jambalaya
30 minutes; Makes 8 cups
Forks Over Knives Magazine, Winter 2019, page 83

1 cup finely chopped yellow sweet pepper
½ cup finely chopped onion
½ cup finely chopped celery
3 small cloves garlic, minced
1 bay leaf
2 cups low-sodium vegetable broth or water, plus more as needed
1 15-oz. can no-salt-added diced tomatoes, undrained
1 15-oz. can unripe jackfruit (in water brine), drained, rinsed, and cut into 1-inch pieces
1 15-oz can adzuki beans, rinsed and drained
1 cup cooked brown rice
1 Tbsp. Creole seasoning
1 ½ tsp fresh lemon juice
Sea salt and freshly ground black pepper, to taste
1 Tbsp. finely chopped fresh parsley
1. In a Dutch oven cook sweet pepper, onion, celery, garlic, bay leaf, and ½ cup water over
medium heat 10 minutes or until onion is translucent. Add water, 1 to 2 Tbsp. at a time,
as needed to prevent sticking.
2. Add vegetable broth, tomatoes, jackfruit, beans, rice, and Creole seasoning. Bring to
boiling; reduce heat. Simmer, covered, 20 to 30 minutes to until jambalaya thickens,
stirring occasionally. Add more broth or water as needed to prevent sticking.

3. Remove and discard bay leaf. Add lemon juice and season with salt and pepper. Sprinkle with parsley.
Darshana Thacker

Plant Based Healing Soup

Walk on Top Thick Soup

(with lentils, miso, mushrooms, collards and kale)

from the Esselstyn family, all of whom prefer ‘thick’ soups!

prep time 15 min. cook time 20 min. serves 8-10

Ingredients;

one 15 oz can lentils or 1 C dry lentils 1 T paprika

1 onion, chopped 1 T onion powder*

12 C sliced carrots 1 t garlic salt

12 C sliced celery 1 t ground pepper

one 8 ox pkg mushrooms, sliced 2 T miso

3 garlic cloves, minced 3 collard leaves, stemmed and chopped

4-6 C vegetable broth 4-6 kale leaves, stemmed and chopped

1 tomato, diced* 1/2 bunch fresh parsley, chopped for garnish

1 sweet potato, peeled and cut in cubes

If you are starting with dry lentils, begin recipe here. If you are using cooked lentils, go to next paragraph. Add lentils and 2 1/2 C water to a large pot and bring to boil. Decrease heat and simmer 10 min.

In a large soup pot, sauce the onions, carrots, celery, mushrooms and garlic. Add the stock, cooked lentils, tomato, sweet potato, paprika, onion powder, garlic salt and pepper and simmer 15 min. Ladle 1/2 C of warm broth from the soup pot into a small bowl, add miso and stir until it is dissolved. Return the broth/miso combination to the pot. Add collard greens and kale leaves and simmer until the greens are soft and deep green. Garnish with parsley and serve.

(* I forgot the tomatoes and didn’t have onion powder. I would have used a can of diced tomato and added it with the greens since it was already cooked.)

Garden Veggie Chickpea salad