I'm making soup again tonight because I have the first cold of the winter season :( Consider this chicken soup for the vegan soul.
Combine 23-ounces of vegetable broth, 3/4 pound of (one-inch) cubed and peeled butternut squash, and one small sweet potato (peeled and cubed) in a saucepan. Bring to a boil, then cover, reduce heat and simmer for 15 minutes.
While the vegetables simmer, melt 1/2 tsp. vegan butter (such as Earth Balance) over medium-low heat in a small skillet. Add one cup vertically sliced onion and 3/4 cup of peeled and sliced granny smith apple (about one small). Saute for 20 minutes, stirring occasionally, until lightly browned.
When the squash mixture is done simmering, remove the potato and squash with a slotted spoon, reserving the broth. Mash in a separate bowl (the recipe said 'to desired consistency'; I broke up all the chunks, but didn't make mine quite as smooth as, say, mashed potatoes). Set aside.
When the onion mixture is done cooking, remove from pan and set aside.
Return the small skillet to the burner, this time on medium-high. Melt an additional teaspoon and a half of vegan butter. Add a teaspoon and a half of all-purpose flour, stirring constantly with a whisk for about a minute. Add 1/2 a cup of the reserved broth. Cook another two minutes, until it thickens.
Add the thickened broth back to the remaining broth, along with the squash mixture, the onion/apple mixture, 1/4 tsp. salt, and a dash of black pepper. Return to a burner over medium heat and cook for 5 minutes until thoroughly heated.
One cup of soup is 120 calories. Try serving a bowl of this with an autumnal salad on the side - think pumpkin seeds, additional apple or pear wedges, arugula, dried cranberries...
vegetable broth $2.69
butternut squash $2.60
sweet potato $0.80
granny smith apple $0.78
On an unrelated note, I had leftover oat bran in my pantry from making Maple Raisin Bran Muffins a couple weeks back - I've discovered that it makes a really satisfying breakfast. Not only that, but a single portion of oat bran (1/3 cup) has seven grams of protein. Double that portion and you have 14 grams of protein to start your day. Wowza. Add a few tablespoons of raisins or some cinnamon on top and it's delicious.
The Vegan Pantry
- Vegan yogurt - Whole Soy http://www.wholesoyco.com/
- Vegan milk - Silk http://www.silksoymilk.com/
- Vegan Feta - Sunergia http://www.sunergiasoyfoods.com/
- Vegan Cheese - Galaxy Foods http://www.galaxyfoods.com/
- Vegan Eggs - Ener-G http://www.ener-g.com/
- Vegan Butter - Earth Balance http://www.earthbalance.net/product.html