stairway to vegan

Sharing a journey into the world of fabulous vegan food.


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Quick, easy and delicious, Zucchetti with Sundried Tomato Marinara Sauce #veganmofo #vgnmf15

Day three of MoFo and all is well……. Well, sort of.

Zucchetti with Sun Dried Tomato Marinara Sauce

Zucchetti with Sun Dried Tomato Marinara Sauce

I was browsing around the internet, soaking in all the wonderful vegan posts, and wham, go attacked by a computer virus. Basically the virus attached a secret encryption to all my files and the only way to get my files back was to go to a website and pay to get the secret code…………..I think not……. fortunately I do regular back ups, so a quick loading of the original dvd’s that came with the computer, everything is wiped off and reloaded. Thank goodness for external hard drives and backups. A little inconvenient but nothing too serious.

Zucchetti with Sun Dried Tomato Marinara Sauce

Zucchetti with Sun Dried Tomato Marinara Sauce

Continuing on with the theme of quick and easy (didn’t take too much time or effort to restore my computer) and delicious, todays recipe is for Zucchetti with Sundried Tomato Marinara Sauce. You could sub out they zucchetti (spiralized zucchini) with a pasta of your choice if you prefer.

This meal can be totally raw or if you like (as I did) you can add in fried mushrooms.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 

 

Zucchetti with Sun Dried Tomato Marinara Sauce

Serves 2

  • 2 or 3 zucchini spiralized (or 2 cups of cooked pasta of choice)
  • 1 Cup sun dried tomato’s soaked in 1/2 cups hot water for 10 mins (reserve water)
  • 1 Tblspn olive oil
  • 2 plum tomato’s
  • 1 handful fresh basil
  • 1 garlic clove
  • Sauteed mushrooms and nutritional yeast if desired to garnish

Place spiralized zucchini on paper towels to absorb excess moisture.

Combine drained sun dried tomato’s, olive oil, plum tomato’s, basil and garlic in a blender or food processor. Process until fairly smooth. Add reserved tomato soaking water a tablespoon at a time until you reach the desired consistency.

Place zucchini on two plates. Spoon marinara sauce over top and sprinkle with sautéed mushrooms and nutritional yeast if using.

You may also gently heat the marinara sauce in a small pot before serving if you prefer a cooked sauce.

I like the sauce “raw” and it avoids one more pot to clean, adding to the “quick and easy” part of the recipe…….and it truly is delicious.

Zucchetti with Sun Dried Tomato Marinara Sauce

Zucchetti with Sun Dried Tomato Marinara Sauce

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Mushroom-Burger Soup with Soft Pretzels #veganMoFo

Mushroom-burger Soup with Soft Pretzels

Mushroom-burger Soup with Soft Pretzels

Well, it is hard to believe it is already the second last day of MoFo. Time has really flown by. I have enjoyed reading all the new blogs I have discovered and have a list a mile long of recipes I want to try.

I am ending the traditional soup recipes with a vegan version of a favourite of my children. When they were young, my son and daughter loved Hamburger Soup. This soup was filled with tasty vegetables, barley and ground meat.

This vegan version is equally tasty with finely diced mushrooms replacing the ground meat. The soft pretzels are fantastic. They are soft and light with a slightly sweet taste. Perfect for dipping in the soup.

My last post for September tomorrow will be a dessert.  Strawberry Champagne Pearl Soup with Cashew Creme and Palmiers. A fitting finale for this years Vegan MoFo.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 

Mushroom-burger Soup with Soft Pretzels

Mushroom-burger Soup with Soft Pretzels

Mushroom-Burger Soup

Makes 6

  • 1 Tblspn olive
  • 1 Tblsp vegan butter
  • 750g white mushrooms finely diced
  • 1 onion, minced
  • 2 carrots, diced
  • 2 celery ribs, thinly diced
  • 1/2 cup barley
  • 1 (28 ounce) can diced tomatoes
    2 cups water
    3 cups vegetable broth
  • 1 (10.75 ounce) can condensed tomato soup
  • 1 bay leaf
  • 1 Tblspn parsley
  • 1 tspn minced garlic
  • 1/2 tspn dried thyme
  • ground black pepper, to taste

Heat olive oil and butter in  large soup pot over medium-high heat, add mushrooms. Cook stirring until the mushrooms have softened and released their liquid.
Stir in the onion, carrots, celery, and barley. Pour in diced tomatoes, water, broth, and tomato soup. Season with bay leaf, parsley, garlic, thyme, and pepper. Bring to a boil. Reduce heat, and cover; simmer for 1 hour, stirring frequently. Remove bay leaf before serving.

Mushroom-burger Soup with Soft Pretzels

Mushroom-burger Soup with Soft Pretzels

Soft Pretzels

Makes 6

  • 1 cup non dairy milk
    1 package active dry yeast
    3 Tblspns packed light brown sugar
    2 1/4 cups all-purpose flour, plus more for kneading
    2 Tblspns vegan butter, plus more for greasing
    1 rspn fine salt
    1/3 cup baking soda
    2 tablespoons coarse salt

Warm the milk in a saucepan until it’s about 110 degrees; pour into a medium bowl and sprinkle in the yeast. Let the yeast soften, about 2 minutes; stir in the brown sugar and 1 cup flour with a wooden spoon. Dice 2 tablespoons butter and soften; stir into the mix. Add the remaining 1 1/4 cups flour and the fine salt to make a sticky dough. Turn the dough out onto a lightly floured surface and knead, adding more flour if needed, until smooth but still slightly tacky, about 5 minutes. Shape into a ball, place in a lightly greased bowl and cover with plastic wrap. Let rise in a warm spot until doubled in size, about 1 hour.

Preheat the oven to 450  and grease a large baking sheet. Punch the dough to deflate it, then turn out onto a lightly floured surface.  Divide the dough into 6 pieces. Roll and stretch each piece with the palms of your hands into a 30-inch rope, holding the ends and slapping the middle of the rope on the counter as you stretch. Form each rope into a pretzel shape.

Dissolve the baking soda in 3 cups warm water in a shallow baking dish. Gently dip each pretzel in the soda solution, then arrange on the prepared baking sheet and sprinkle with the coarse salt. Bake until golden, 10 to 12 minutes.

Mushroom-burger Soup with Soft Pretzels

Mushroom-burger Soup with Soft Pretzels

Nutrition Facts
Serving Size 527 g
Amount Per Serving
Calories 391 Calories from Fat 62
% Daily Value*
Total Fat 6.9g 11%
Saturated Fat 2.0g 10%
Trans Fat 0.0g
Cholesterol 3mg 1%
Sodium 6834mg 285%
Potassium 990mg 28%
Total Carbohydrates 68.1g 23%
Dietary Fiber 7.6g 31%
Sugars 12.9g
Protein 16.4g
Vitamin A 80% Vitamin C 33%
Calcium 9% Iron 45%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points
Mushroom-burger Soup with Soft Pretzels

Mushroom-burger Soup with Soft Pretzels


2 Comments

Classic Tomato Soup with Gluten Free Chedah Stuffed Bread Stix

Creme of Tomato Soup with Chedah Stuffed Bread Stixs

Creme of Tomato Soup with Chedah Stuffed Bread Stixs

MoFo recipe #4 a classic soup that brings back childhood memories of cool weather. Tomato soup is deceptively simple with clean fresh ingredients simmered together into a rich tapestry of taste. I remember dipping toast “fingers” into mine as a child. With the abundant supply of tomato’s  at the moment in Canada, it is perfect timing.

The oven roasting of the tomato’s first, developes the richness of taste which, when paired with the  fresh herbs creates this wonderful comfort soup.

The gluten-free breadstix uses the All Purpose Gluten Free Flour Mix. This flour mix can be used in any recipe in place of regular flour, the trick is to use this flour by weight. So, for any recipe substitute 5 oz of the GF flour mix for each 1 cup of regular flour. When making a dough, bread or pizza etc, you need to add in a binding agent to get the right texture. For the binder mix together equal parts of psyllium husk, chia and ground flax. For every 5 oz of GF flour mix add in a pinch of the binder (or for 15 oz flour mix add in 1/3 oz)

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Creme of Tomato Soup with Chedah Stuffed Bread Stix

Creme of Tomato Soup with Chedah Stuffed Bread Stix

Creme of Tomato Soup

Serves 8

  • 12 vine tomatoes
  •  7 oz (20g)  fresh thyme, chopped
  • 7 oz ( 20g) fresh rosemary, chopped
  • 8 Tblspns of tomato paste
  • 2 onions, diced
  • 1 cup  water
  •  2 cups vegan cream (cashew creme)
  • 1 oz (30g)  sugar
  •  pinch salt
  •  1/3 cup sunflower oil

Preheat oven to 350

Place the whole tomatoes (with stalks attached) onto a baking tray and drizzle with 3/4 of the oil and cook in oven for an hour.

Heat the remaining oil in large pot and gently fry the diced onions  for 10 minutes.

Add the chopped herbs and tomato purée and cook for a further 5 minutes, stirring occasionally.

Remove tomatoes from oven and when cool enough to handle, remove the stalks. Chop roughly and add to the pot along with the water. Simmer for 1 hour.

After an hour, transfer the contents of the pot into a blender and blend until smooth.  Return the blended tomato mixture to the pot and bring to a boil, then add all but a couple of tablespoons of the cream and  sugar and salt.

Allow to warm through then divide into 4 bowls. drizzle 1/2 tablespoon cream in centre and garnish with extra fresh herbs (parsley, rosemary, basil etc) if desired.

Creme of Tomato Soup with Chedah Stuffed Bread Stix

Creme of Tomato Soup with Chedah Stuffed Bread Stix

Chedah Stuffed Bread Stix

Makes 8

Ingredients
For the dough:
2 tspns sugar
1  1/4 -ounce packet active dry yeast (2 1/4 teaspoons)
2 Tblspns vegetable oil, plus more for brushing
2 cups all-purpose flour, plus more for dusting (for gluten-free use Gluten Free Flour Mix)
3/4 tspn salt
For the filling and topping

  • 1 cup chedah cheez
  • exta vegetable oil for brushing tops
    1 tspn garlic salt
    1 tspn granulated garlic
    1/2 tspn dried parsley

Make the dough: Whisk the sugar and 3/4 cup warm water (about 105 degrees F) in a bowl. Sprinkle the yeast on top and set aside until foamy, about 10 minutes. Stir in the vegetable oil.

Whisk the flour and salt in a large bowl. Make a well in the center, pour in the yeast mixture and stir with a wooden spoon to make  dough. Turn out onto a generously floured surface and knead until smooth and elastic, about 5 minutes, dusting with more flour as needed (if using gluten-free flour mix, kneading is not required, just mix thoroughly). Form into a ball. Brush a large bowl with vegetable oil and add the dough, turning to coat with the oil. Cover tightly with plastic wrap and set aside at room temperature until doubled in size, 1 – hours.

Cut the dough in half; transfer 1 piece to the parchment-lined baking sheet and stretch into an 8-inch square (keep the other piece of dough covered). Place half the chedah cheez on one side of the dough, then fold the dough in half to enclose the cheese, pressing to seal. Slice the dough crosswise into four sections, stopping just before the folded edge. Repeat with other piece of dough.

Brush with extra oil and sprinkle with salt and herbs.

Slide the bread on the parchment ontoa baking sheet. Bake until the dough is cooked through  12 to 14 minutes. Let cool slightly, then pull apart into breadstix.

Creme of Tomato Soup with Chedah Stuffed Bread Stix

Creme of Tomato Soup with Chedah Stuffed Bread Stix

Nutrition Facts
Serving Size 330 g incl 2 bread stix
Amount Per Serving
Calories 415 Calories from Fat 189
% Daily Value*
Total Fat 21.0g 32%
Saturated Fat 3.2g 16%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 438mg 18%
Potassium 822mg 23%
Total Carbohydrates 50.4g 17%
Dietary Fiber 5.9g 24%
Sugars 14.0g
Protein 9.0g
Vitamin A 36% Vitamin C 56%
Calcium 3% Iron 34%
Nutrition Grade A-
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Creme of Tomato Soup with Chedah Stuffed Bread Stix

Creme of Tomato Soup with Chedah Stuffed Bread Stix


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Salad Jars #vegan #saladinajar

Salad Jar's

Salad Jar’s

I love salad in the summertime. I take one to work with me every day for lunch. Sometimes I make it in the morning and other times I just take all the ingredients with me to work and construct the salad in the kitchen there.

Recently I was at a Chapters bookstore and I saw the front cover of a book dedicated to making all kinds of different salad’s in large mason jars. What a great idea.

Here I put my dressing in the bottom and then added chickpeas, and then layered the other salad ingredients until finally I added the lettuce, spinach, arugula mix at the very top. This way the lettuce does not get the dressing on it until you are ready to eat and does not get all soft and wilted.

I also cheated, slightly, by using whole cherry tomato’s. Not only do they look incredibly pretty in the jar, but because they are whole and not cut, the tomato’s also dont get soft.

You can use your imagination for the ingredients, I am thinking of adding mushrooms, snow peas, corn, dried fruits, nuts…….there really is no limit to what you could add (other than avocado or perhaps banana or any other item that will brown upon cutting). Just keep in mind that the idea is to keep the dry ingredients at the top and the wet at the bottom.

Salad Jar's

Salad Jar’s

I made three jars to see how well they keep and am happy to advise that on day two, everything is just as fresh and delicious as day one. How nice to open my fridge in the morning and just grab a jar and head to work. And they look really pretty sitting on the shelf.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Salad Jar's

Salad Jar’s

Salad Jar’s with Dijon and Olive Oil Dressing

Makes 3 jars

Dressing

  • 2 Tblspn’s olive oil
  • 1 Tblspn balsamic vinegar
  • 1 Tblspn dijon mustard
  • 4 Tblspns water

Salad Ingredients

  • 1 can chickpeas rinsed
  • 1 1/2 red peppers diced
  • 1 English cucumber diced
  • 1/2 Head Fennel chopped finely
  • 1 pint cherry tomato’s
  • 6 cups salad greens
  • 3 large mason jars

 

To make dressing, combine all ingredients in a bowl and whisk until completely combined and emulsified.

Divide the dressing between the three large mason jars.

Divide the salad ingredients between the three jars layering:

chickpeas then red peppers, then cucumbers, then fennel, then cherry tomato’s then salad greens.

Store upright in fridge until ready for use.

When ready to serve, shake briefly then empty out onto plate. You may need to help the salad greens out.

Salad Jar's

Salad Jar’s

Nutrition Facts
Serving Size 579 g
Amount Per Serving
Calories 562
Calories from Fat

144
% Daily Value*
Total Fat 16.0g 25%
Saturated Fat 2.0g 10%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 190mg 8%
Potassium 1364mg 39%
Total Carbohydrates 85.0g 28%
Dietary Fiber 26.1g 104%
Sugars 14.7g
Protein 27.4g
Vitamin A 96% Vitamin C 103%
Calcium 23% Iron 51%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Salad Jar's

Salad Jar’s

 

 


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Chilli Stuffed Sweet Potato’s #vegan #gluten free

Chilli Stuffed Sweet Potato's

Chilli Stuffed Sweet Potato’s

The temperature has plummeted again here, back down to the -30’s (-40’s with the windchill) so yesterday I put a nice pot of chilli on in the slow cooker in the morning before leaving for work. What a wonderful welcome when I got home, mouthwatering aroma of chilli cooking away.

A quick look around the fridge found a sweet potato and some other “fixins”……and so, the Chilli stuffed sweet potato was born.

I really must use the slow cooker more often. It is great to know supper is waiting for you when you get home. Chilli makes a great meal either served with fresh bread or, as here, with a baked sweet potato. I slathered on some Cauli Cheez sauce and topped it all off with sliced cherry tomato’s, green onions and jalapeno peppers, delish.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Chilli Stuffed Sweet Potato's

Chilli Stuffed Sweet Potato’s

Chilli Stuffed Sweet Potato’s

Serves 4

  • 4 medium sweet potato’s, peeled
  • 2 medium onions diced
  • 4 garlic cloves finely diced
  • 1 large can diced tomato’s (low sodium)
  • 1 large can red kidney beans
  • 1 small can tomato paste
  • 2 Tblspns chilli powder
  • 1/2 tspn red pepper flakes
  • salt and black pepper to taste
  • 1 batch Cauli Cheez sauce
  • 1 small jalapeno finely sliced (optional)
  • 2 green onions finely sliced
  • 1 cup cherry tomato’s halved

Peel then bake or microwave sweet potato’s until soft. If baking use 325 F oven for approx 40 mins. If using microwave follow manufacturers instructions for time (mine took approx 8 mins) Make sure you prick the potato’s thoroughly before cooking in the microwave to prevent them from exploding.

Remove potato’s and allow them to cool slightly before stuffing.

Combine onions, garlic, canned tomato’s, kidney beans, tomato paste, chilli powder, red pepper flakes and salt and pepper in slow cooker. Cover and cook on low for 6 – 8 hours.

Prepare Cauli Cheeze sauce.

Scoop about an inch of flesh of the cooked sweet potato out of the middle and set aside for another use.  Pile cooked chilli into potato and pile up on top. Slather with Cauli Cheez sauce then top with sliced cherry tomato’s, green peppers and jalapeno peppers if using.

Chilli Stuffed Sweet Potato's

Chilli Stuffed Sweet Potato’s

 

Nutrition Facts
Serving Size 411 g
Amount Per Serving
Calories 406 Calories from Fat 21
% Daily Value*
Total Fat 2.3g 4%
Cholesterol 0mg 0%
Sodium 114mg 5%
Total Carbohydrates 79.9g 27%
Dietary Fiber 19.8g 79%
Sugars 18.7g
Protein 23.1g
Vitamin A   477% Vitamin C 122%
Calcium 13% Iron 56%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points


4 Comments

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs, Vegan MoFo Recipe #19

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Wow, it is amazing that we are already closing in on the end of Vegan MoFo. Here is recipe #19 with just one more to go.

This was an easy one for me. Sometimes it is hard to decide what to make, but this was a natural.

When I opened up our CSA share this week, there was a huge spaghetti squash. This was perfect timing as last weekend I had picked up three big bags of perfectly ripe Ontario field tomato’s. They had just been put on the “reduced” rack at the store. Home they went, to be roughly chopped together with onions, garlic, red peppers some olive oil and salt and pepper and then into the oven to slow roast for an hour or so. I then pureed this into a tomato sauce. I froze this in freezer bags holding approx 2 cups each. I now have about a dozen packages of sauce in the freezer to use in the winter when fresh tomato’s are less than prime and totally overpriced, One bag came out for the spaghetti squash. Now all that was missing was a fantastic meatball.

I have tried a number of different approaches to the humble meatball to find a nice tasty solid version. I was toying with using my “beets meat” recipe but I have posted that twice recently, so went to another old favourite. This meatball has a nice texture and is very easy to make. They also freeze well.

The best part about this recipe is that by using the squash as the pasta, you can go back for seconds (or, in my case thirds) without feeling guilty.

Recipe # 20 is next, and as I mentioned earlier, it is to be a Grand Finale. Stay tuned and get ready for a sweet ending to Vegan MoFo.

Enjoy, 

96B4F31D4DF30EE65A022CF611762965

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Serves 6

  • 1 large spaghetti squash
  • 1 whole head of garlic plus 6 cloves
  • 2 tblspns olive oil
  • sea salt and black pepper
  • 1/2 cup chickpea flour
  • 1/4 cup sunflower seeds
  • 1/2 onion, finely diced
  • 1/2 tspn fennel seeds
  • 1/4 tspn smoked paprika
  • 1/4 tspn red pepper flakes
  • 2 tblspns lemon juice
  • handful fresh basil
  • 1/2 tspn dried oregano
  • 1/2 tspn dried parsley
  • 1/2 tspn dried sage
  • 2 tspns nutritional yeast, plus extra for topping
  • 1/4 cup water
  • 4 large ripe tomato’s roughly chopped
  • 2 medium onions roughly chopped
  • 4 garlic cloves, minced
  • 1 large red pepper, seeded and roughly chopped
  • Extra olive oil

Preheat oven to 375

Cut spaghetti squash in half lengthwise. Remove seeds.

Grate one head of garlic and mix into 2 tblspns olive oil. Place squash cut side up on baking sheet. Cover with garlic oil mixture. Sprinkle with salt and pepper. Bake uncovered for 40 mins. Remove from oven and let cool for at least 10 mins. Remove “spaghetti” strands from skin with a fork. Set aside.

Note: Depending on the size of your squash, you will need to adjust the cooking times. In this case, mine was huge (straight from the farm) and took closer to 1 1/2 hours to cook. Just keep checking by poking with a fork until it is tender.

Meatballs:

Preheat oven to 400

Combine chickpea flour, sunflower seeds, 1/2 onion, 2 cloves garlic, fennel seeds, paprika, red pepper flakes, lemon juice, basil, oregano, parsley, sage and nutritional yeast in food processor.

Process until almost smooth, adding water as necessary. Mixture should be thick enough to roll into balls.

Roll into balls and place on baking sheet, lined with parchment paper.

Bake for 15 – 20 mins or until starting to brown. Remove from oven and let sit for 5 mins before serving.

Tomato Sauce:

Preheat oven to 375

Combine tomato’s, roughly chopped onions, 4 minced garlic cloves and roughly chopped red pepper with enough olive oil to coat. Add salt and pepper to taste. Bake uncovered for at least 1 hour, stirring occasionally. The longer you bake this the better, you want the onions to caramalize.

Remove from oven, allow to cool slightly then puree in food processor in batches.

To serve, place a nest of spaghetti squash on plate, top with 4 – 6 meatballs, ladle tomato sauce over the top and sprinkle with extra nutritional yeast if desired.

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Nutrition Facts
Serving Size 360 g
Amount Per Serving
Calories 245 Calories from Fat 73
% Daily Value*
Total Fat 8.1g 13%
Saturated Fat 1.1g 6%
Cholesterol 0mg 0%
Sodium 48mg 2%
Total Carbohydrates 39.1g 13%
Dietary Fiber 6.5g 26%
Sugars 7.0g
Protein 8.4g
Vitamin A   21% Vitamin C 104%
Calcium 12% Iron 22%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points


2 Comments

Kitchen Sink Minestrone Soup, Vegan MoFo Recipe 12

Kitchen Sink Minestrone Soup

Kitchen Sink Minestrone Soup

Sunday again, and another soup. This time, I literally used everything but the kitchen sink in this recipe, hence the name.

I had lots of veggies in the fridge needing to be used, so what better way than a big pot of soup. This recipe makes enough for 8 – 10 servings. We will be taking this to work for lunches this week.

Dont get twisted about the listed vegetables, you can use whatever you have available. I would keep the onions, garlic, tomato’s, celery and herbs, but other than that, the world (fridge) is your oyster… 🙂

The recipe lists  6 – 8 cloves of garlic, but I used a whole head, beause I love garlic. Now peeling and then mincing a whole head of garlic can be daunting, but I have a two great tips.

The first, is to pick up a small grater. I purchased a set of three from our local “buck store”. They are small, around the size of your palm, and are great for gating,  (pun intended) garlic or ginger.

Garlic grated

Garlic grated

The other tip was shown to me by a friend of mine who is a wonderful caterer. First, you seperate the garlic cloves. Cut each one in half (skin still on).

Using the flat side of the knife, press down on each clove half to squash it.

Using your fingers, seperate the garlic from the skins. This will be easy as the skins will have already half slipped off.

Once all skins are removed, grind black pepper onto the cutting board, then mix the garlic cloves into the pepper. Again, using the flat side of the knife, grind the cloves into the pepper.

Finally, dice the garlic with the pepper.

The pepper gives you friction on the cutting board, and then adds a lovely spice to whatever you are cooking.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Kitchen Sink Minestrone Soup

Kitchen Sink Minestrone Soup

Kitchen Sink Soup

Serves 8

  • 1 box whole wheat rotini pasta (375 g)
  • 2 Tblsns olive oil
  • 6 – 8 cloves garlic minced or grated
  • 2 large onions roughly chopped
  • 4 tomato’s chopped
  • 3 carrots sliced
  • 1 green zucchini coarsley chopped
  • 1 yellow zucchini sliced
  • 1 1/2 cups corn (kernals from approx 3 cobs)
  • 2 – 3 medium potato’s coarsley chopped
  • 4 stalks celery chopped
  • 6 cups vegetable stock
  • 1 cup dry barley (rinsed)
  • 2 tblspns fresh basil, chopped
  • 2 tblspns fresh oregeno, chopped
  • 2 cups fresh green beans cut into 1 inch pieces
  • 1 tin red kidney beans
  • 1/2 bunch fresh parsley chopped
  • Juice of 1 lemon

Bring a large pot of water to a boil. Cook whole wheat pasta till al dente. Drain and rinse in cold water. Set aside.

Heat olive oil in large pot over medium heat. Add onions and garlic, saute for 3 mins until onions soften,

Add tomato’s,  carrots, both zucchini, corn, potato’s and celery. Cook for additional 5 mins.

Add vegetable stock, barley, basil and oregano. Reduce heat and simmer for 20 mins or until barley is cooked.

Kitchen Sink Minestrone Soup

Kitchen Sink Minestrone Soup

Stir in green beans and kidney beans. Simmer for additional 5 mins.

Remove from heat, stir in  fresh parsley and lemon juice ,

Add cooked pasta. Serve.

Kitchen Sink Minestrone Soup

Kitchen Sink Minestrone Soup

Nutrition Facts
Serving Size 533 g
Amount Per Serving
Calories 341
Calories from Fat 48
% Daily Value*
Total Fat 5.4g  8%
Saturated Fat 0.8g 4%
Trans Fat 0.0g
Cholesterol 23mg 8%
Sodium 186mg 8%
Total Carbohydrates 64.4g 21%
Dietary Fiber 12.4g 49%
Sugars 7.7g
Protein 12.0g
Vitamin A   76% Vitamin C 74%
Calcium 6% Iron 27%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points