Vegetarian Cashew Chili

This hearty chili feeds a crowd - cashews stand in as the main source of protein instead of meat, for a novel alternative.

In a bowl, whisk together 1/3 cup red wine vinegar, 1 tablespoon molasses, 1 and 1/2 teaspoons dried basil, 1 and 1/2 teaspoons dried oregano, 1 teaspoon ground cumin, 1/2 tsp. salt, 1/2 tsp. chili powder, 1/2 tsp. black pepper and 1 bay leaf; set aside.

Heat 2 tablespoons olive oil in a Dutch oven over medium-high heat.  Add 3 cups chopped onion, 2 and 1/2 cups chopped red bell pepper, 1 and 1/2 cups chopped celery, and 3 minced garlic cloves; saute for 8 minutes.

Add the vinegar mixture, along with 2 undrained (15-ounce) cans of kidney beans, 1 undrained (28-ounce) can of whole tomatoes, and 1 undrained (15-ounce) can of pinto beans; break up the tomatoes with a spoon, and continue to cook for 20 minutes, stirring often.

Note: I actually only had 1 can of kidney beans on hand, not 2, so my chili was a little less bean-y!  I also was a tad shy on the red wine vinegar (closer to 1/4 cup) so thinned it the rest of the way with water.

At the end of twenty minutes, discard the bay leaf and stir in 2/3 cup coarsely chopped cashews.  Ladle 1 and 1/2 cups of chili into each of 7 bowls for 7 servings of 350 calories each.

Although I made this dish at home, it also can easily be made outdoors, on these last few weekends warm enough for camping.  Simply pack the vinegar mixture in one zip-top plastic bag, and the chopped vegetables in another.  At the campsite, prepare the soup according to the directions above, in a cast-iron Dutch oven over hot coals.

Cost:
onion $2.75
red bell pepper $3.95
celery $3.39
canned kidney beans $1.99
canned whole tomatoes 3.39
canned pinto beans $1.99

Creamy Mushroom Soup with Tarragon

This soup has some sneaky enhancers, like dried mushrooms for flavor and breadcrumbs to add body.

To start, melt 2 teaspoons vegan butter (such as Earth Balance) in a Dutch oven over medium-high heat.  Add 1 and 3/4 cups chopped onion, 1/3 cup dried porcini mushrooms, 1 teaspoon minced fresh tarragon, 1/2 tsp. chopped fresh thyme, and 1 bay leaf; saute for 10 minutes - the onions should be lightly browned by the end.

Add 2 minced garlic cloves and cook for 2 minutes, then add 1/2 cup vegan dry white wine of your choice, stirring to loosen any browned bits from the bottom of the pan.

Add 1/4 tsp. salt, 1/2 tsp. black pepper, 8 ounces chopped button mushrooms, and 8 ounces chopped cremini mushrooms; cook for 10 minutes.

Place 1 (1-ounce) slice of wheat bread in a food processor and pulse until you have crumbs.  Add to the pot, along with 5 and 1/2 cups water and 1 vegetable bouillon cube.  For the bread, I like the organic whole wheat from the Vermont Bread Company.  Simmer the soup for 20 minutes, then discard the bay leaf at the end.

Working in batches of about 2 and 1/2 cups, transfer the mushroom soup into a blender and process until smooth.  Transfer the pureed soup to a bowl, and stir in 1/4 tsp. salt and 2/3 cup plain soy creamer (such as Silk).

Ladle 1 and 1/3 cups of soup into each of 6 bowls, and sprinkle each serving with 1 teaspoon chopped fresh chives.  Each serving is 150 calories.

Cost:
onion $1.31
fresh tarragon $2.49
fresh thyme $2.49
button mushrooms $2.79
cremini mushrooms $1.96
vegetable bouillon $2.99
fresh chives $2.49

Broccoli Rabe and White Bean Soup

Here's a soup to warm you up in fall weather!

Cut the stems from 8 ounces of broccoli rabe, then coarsely chop the broccoli rabe; set aside.

Heat 1 tablespoon olive oil in a Dutch oven over medium heat.  Add 2 cups coarsely chopped onion and cook for 5 minutes.  Add 2 minced garlic cloves and 1/4 tsp. crushed red pepper; cook for 1 minute.  Stir in the broccoli rabe and 1/4 tsp. salt; cook for 30 seconds, stirring constantly.

Add 5 cups water; bring the mixture to a boil over medium-high heat, then reduce heat and simmer for 15 minutes.  Note: I got a little impatient waiting for the soup to boil at medium-high, so confess to turning the heat briefly up a notch.  Also, the original recipe called to add a 3-inch piece of Parmigiano-Reggiano rind here; I omitted it, since I was unable to think of a substitute; however, there is vegan Parmesan sprinkled on top at the end, which I think lent enough Parmesan flavor to the overall effect.

But to get back to the recipe...rinse and drain a 15-ounce can of cannellini beans, then add to the soup and simmer a final 5 minutes.

Meanwhile, toast 5 (1-ounce) slices of whole wheat bread - I used the organic wheat from the Vermont Bread company.  Cut a garlic clove in half, and rub the cut sides of the garlic evenly over both sides of the toast.  Tear the toast into bite-sized pieces, then divide evenly among 4 bowls.

Ladle 1 and 1/2 cups soup into each bowl over the toast pieces.  Sprinkle each serving with 1 to 2 tablespoons grated vegan Parmesan topping (such as Galaxy Foods), according to taste.  Each serving is 270 calories.

Cost:
broccoli rabe $2.99
onion $1.53
canned cannellini beans $2.19
whole wheat bread $4.39

Potato Gnocchi in Mushroom Broth

Every bit of this hearty fall meal is homemade, from the broth to the adorable potato dumplings.

To make the broth, combine 6 cups water, 3 cups sliced cremini mushrooms, 2 cups thinly sliced carrot, 2 cups thinly sliced leek, 1/2 tsp. salt, 1/2 tsp. black pepper, 1 ounce dried shiitake mushrooms, and 5 thyme sprigs in a Dutch oven.  Bring to a boil, then cover, reduce heat, and simmer for 45 minutes.

Strain the mixture into a bowl through a sieve, and discard the solids.  Stir 1 tablespoon low-sodium soy sauce into the broth; set aside.  (Note: you can make the broth up to a day ahead, if you like, to save time on the night of actual preparation).

To make the gnocchi, pierce 1 and 3/4 pounds baking potatoes (about 2) with a fork several times, then bake at 400 degrees for 1 hour.  Let cool slightly before peeling and mashing the potatoes.  The skins will have crisped around the edges and should peel right off in your fingers, with no need for a vegetable peeler!

Combine the potato with 1 and 1/4 cups all-purpose flour, 1 teaspoon salt, and the equivalent of 1 egg yolk using egg replacer (such as Ener-G), which is 1 and 1/2 teaspoons of the powder whisked into 1 tablespoon warm water.  Stir until you form a dough, then turn out onto a lightly floured surface and knead until smooth, adding up to 1/4 cup more flour as needed to prevent the dough from sticking to your hands.  I actually found my dough was perfect without any extra flour at all.

Divide the dough into 4 equal portions, and shape each into a 15-inch rope.  Cut each rope into 15 pieces (so you now have 60 pieces of gnocchi total).  Roll each piece into a small ball, then press with the tines of a fork.  Place the gnocchi on a baking sheet coated with cooking spray, cover, and set aside while you bring 12 cups of water to a boil in a Dutch oven.

Add half of the gnocchi to the water; cook until they float - about 2 minutes - then remove with a slotted spoon and place in a colander.  Repeat with the remaining half of the gnocchi.  Here's the gnocchi before covering it with the mushroom broth:



Meanwhile, melt 1 tablespoon vegan butter (such as Earth Balance) in a large skillet over medium heat.  Add 2 cups thinly sliced cremini mushrooms, 1 cup julienne-cut leek, and 1 cup julienne-cut carrot.  Cook for 10 minutes, then set aside.



Return the mushroom both to a boil.  Stir the cooked mushroom/leek/carrot mixture into the broth.

Place 10 gnocchi in the bottom of each of 6 bowls, and ladle 1 cup of the broth mixture into each bowl.  You'll have 6 servings of 270 calories each - just add some hearty bread to round out the meal!

Cost:
I wish I could let you know!  Unfortunately, the cashier at Whole Foods did not give me my receipt, so looks like I'm unable to report for the first time since starting this blog!

Butternut Squash Soup with Seared Radicchio

I've always liked butternut squash soup, but this may be the yummiest variation I've ever had!

To start, cut a small (1 and 1/2 pound) butternut squash in half legnthwise; discard the seeds. Place the squash halves, cut-sides down, on a baking sheet lined with aluminum foil and coated with cooking spray; bake at 375 degrees for 30 minutes. Let cool slightly so you don't burn your hands, then scoop out the pulp and set aside; discard the skins.

Meanwhile, heat 1 teaspoon olive oil in a Dutch oven over medium heat. Add 2 and 1/4 cups chopped onion, 2 tablespoons chopped parsley, 1 tablespoon chopped fresh sage (use 1/4 tsp. dried sage, if you prefer), and 1/4 tsp. chopped fresh thyme (or just a dash of dried thyme); cook for 15 minutes, stirring frequently.

Add the squash pulp, 2 and 1/4 cups water, 1/4 tsp. salt, 1/8 tsp. black pepper, and 1 minced garlic clove; bring to a boil, then reduce heat and simmer, partially covered, for 25 minutes.

Transfer the mixture to a blender and puree until smooth; set aside.

Note: I actually forgot to add the minced garlic before cooking, but added it at the end after pureeing. Doing so meant that my soup had a more garlicky bite to it than it otherwise would have, but I found it delicious! I also didn't have fresh parsley at home, but decided I could forgo the small amount called for. Finally, I added too much black pepper above (a full 1/4 tsp.), so I omitted the black pepper in the step below...

...which is to make the radicchio topping. First, thinly slice 3 cups of radicchio. Heat 1 and 1/2 teaspoons olive oil in a medium skillet over medium-high heat; add the radicchio, along with 1/8 tsp. salt, and 1/8 tsp. black pepper. Cook for 5 minutes, then remove from heat and drizzle with 1 and 1/2 teaspoons balsamic vinegar.

Ladle 1 and 1/3 cups of the soup into each of 3 bowls. Top each serving with about 1/3 cup of the radicchio, and sprinkle each serving with 1 teaspoon vegan grated Parmesan (such as Galaxy Foods). Each bowl of soup is 220 calories.

Cost:
onion $1.45
fresh sage $2.49
radicchio $3.44

Chickpea Stew Scented with Lemon and Cumin

This one-dish meal is perfect for busy nights!

Heat 1 and 1/2 teaspoons olive oil in a large skillet over medium-high heat; add 1/2 cup chopped onion and 3/4 tsp. minced garlic, and saute for 3 minutes.

Stir in 2 tablespoons lemon juice, 1/2 tsp. ground cumin, 1/4 tsp. black pepper, 1 (15-ounce) rinsed and drained can of chickpeas, and 1 (14.5-ounce) undrained can of diced tomatoes; bring the mixture to a boil, then reduce heat and simmer for 6 minutes. At the end, stir in 1/4 cup chopped green onions.

Note: I had to omit the black pepper tonight, because I was all out! I guess even staples run out sometimes.

Meanwhile, bring 2 cups water to a boil in a saucepan; add 1/2 cup dry polenta, stirring with a whisk. Reduce heat and simmer for 3 minutes, stirring frequently, then remove from heat. Stir in 1 and 1/2 teaspoons vegan butter (such as Earth Balance - which I forgot!), then cover and let stand until the stew is finished cooking.

Serve 1 and 1/3 cups stew over 2/3 cup polenta in each of 3 bowls. Dollop each serving with 2 tablespoons vegan sour cream (such as Tofutti). Each serving is 400 calories.

Cost:
canned chickpeas $1.99
canned diced tomatoes $1.99

Lentil Soup with Chard

It's October, and my palate is officially craving soups for fall! Tonight's post will probably be the first of many soup dishes in the weeks to come.

To start, combine 1 and 3/4 cups dried lentils, 2 quarts (8 cups) water, 1 cup diced carrot, 1/2 tsp. salt, a dash of dried thyme, 2 crushed garlic cloves, 2 parsley sprigs, and 2 bay leaves in a Dutch oven. Bring to a boil, then cover, reduce heat, and simmer for 45 minutes.

Note: although the original recipe called for brown lentils, I had a green at home, which are just fine are nearly interchangeable as a substitute.

Meanwhile, melt 2 tablespoons vegan butter (such as Earth Balance) in a large skillet over medium-high heat. Add 3 cups chopped onion and 1 teaspoon ground cumin; saute for 10 minutes - the onion should be browned by the end.

Stir the onion mixture into the lentil soup once the soup has finished simmering; discard the bay leaves and parsley sprigs. Stir in 6 cups torn Swiss chard, then simmer the soup, uncovered, for 10 minutes.

Remove from heat and stir in 1 tablespoon lemon juice and 1/2 tsp. black pepper.

Ladle 1 and 1/3 cups soup into each of 6 bowls. Top each serving with 1 tablespoon plain soy yogurt (such as Silk). Each serving of soup is 290 calories.

Cost:
carrot $0.77
Swiss chard $1.99

Tomato Alphabet Soup

I spotted a package of Eden Organics alphabet pasta at the grocery store and thought the itty bitty organic letters and numbers were just about the cutest pasta I'd ever seen. Naturally, I had to buy a box, and tonight I'm finally opening it up to make this soup. It's a great way to get kids to eat vegan!

For this recipe, you'll need 1 cup of cooked alphabet pasta, made according to package directions (about 1/2 cup uncooked). Once cooked, drain and set aside.

Meanwhile, melt 1 tablespoon vegan butter (such as Earth Balance) in a saucepan over medium-high heat. Add 1/2 cup chopped onion, 1/2 cup chopped carrot, and 3 tablespoons chopped celery; saute for 4 minutes.

Stir in 3/4 cup vegetable broth, 1/2 tsp. dried basil, 1/8 tsp. black pepper, and 1 (14-ounce) undrained can of diced tomatoes. Bring the mixture to a boil, then reduce heat and simmer for 15 minutes.

Stir in 1/4 cup of the cooked alphabet pasta, remove the pan from heat, and let stand for 5 minutes.

Transfer the mixture to a blender and process until smooth. Return the pureed soup to the saucepan, and add the remaining cooked pasta and 1/2 cup plain soy milk (such as Silk). Cook over medium-high heat for a final 2 minutes or so, stirring frequently (but don't let the soup return the soup to a boil), until thoroughly heated.

1 cup of soup is 180 calories. The quantities above make enough for 3 servings, but you can double the recipe easily!

Cost:
carrot $0.61
celery $1.99
vegetable broth $2.49
canned diced tomatoes $1.99
plain soy milk $2.49

Minestrone Soup with Soybeans

This was a fun soup to make, since it's the first time I've used a battuto (a paste of aromatics from Italian cuisine) in my cooking. Soybeans in place of chickpeas and pieces of spaghetti instead of macaroni also add a twist to the soup!

In a food processor, combine 1/2 cup coarsely chopped red onion, 1/2 cup coarsely chopped carrot, 1/3 cup coarsely chopped celery, 1/4 cup flat-leaf parsley leaves, 2 chopped (raw) vegan bacon slices, and 1 garlic clove; process until very nearly a paste. Voila! You have your battuto.

Heat 2 teaspoons olive oil in a Dutch oven over medium-high heat. Add the battuto and saute for 3 minutes.

Add 4 cups vegetable broth, 1 and 1/2 cups coarsely chopped and seeded plum tomato, 1 and 1/2 cups peeled and cubed Yukon gold potato, 1 (15-ounce) rinsed and drained can of yellow soybeans, and 1 sprig of fresh rosemary (about 3 inches long).

Bring the mixture to a boil, then cover, reduce heat, and simmer for 5 minutes.

Stir in 1 cup (1-inch) cut green beans, 1 cup sliced zucchini, 1 cup cauliflower florets, 1/4 tsp. salt, 1/4 tsp. black pepper, and 1 ounce of 1-inch broken spaghetti pieces. Continue to simmer, uncovered, for 20 minutes.

Remove the rosemary sprig from the soup, then ladle 1 and 1/3 cups of minestrone into each of 6 bowls. Sprinkle each serving with 1 to 2 teaspoons of grated vegan Parmesan topping (such as Galaxy Foods) according to taste.

Each bowlful is 220 calories.

Cost:
carrot $0.41
celery $3.39
flat-leaf parsley $1.69
vegan bacon $3.39
vegetable broth $3.49
plum tomato $0.88
Yukon gold potatoes $1.34
canned yellow soybeans $1.50
fresh rosemary $2.49
green beans $3.49
zucchini $0.52
cauliflower $5.94
spaghetti $3.49

Black Bean Stew

You probably have everything for this stew already in your pantry - it's perfect for those nights when you can't make it to the grocery store! If you don't have Israeli couscous at home (also called pearl or Middle Eastern couscous), use rice instead.

Heat 2 teaspoons olive oil in a saucepan over medium heat. Add 1/2 cup chopped onion and 1/3 cup uncooked Israeli couscous; cook for 5 minutes, stirring frequently.

Add 1 cup vegetable broth, bring to a boil, then cover, reduce heat, and simmer for 5 minutes.

Rinse and drain 1 cup of canned black beans. Reserve any leftover beans from the can for another use. Remove 1 chipotle chile from a can of chipotle chiles in adobo sauce, and mince to equal 1 teaspoon. Save the rest of the chipotles for another use (a great way is to freeze them in individual portions of an ice cube tray!). My favorite brand is Casa Fiesta, since they do not include sugar in their adobo sauce, but most other brands too.

Add the cup of black beans and the minced chipotle to the saucepan, along with 1 (14-ounce) undrained can of stewed tomatoes. Cover and simmer for a final 4 minutes.

Ladle 1 and 1/2 cups of stew into each of 2 bowls. Top each serving with 1 and 1/2 teaspoons sliced green onions and 1 and 1/2 teaspoons vegan sour cream (such as Tofutti). Each bowlful is 330 calories.

Cost:
vegetable broth $2.49
canned black beans $1.99
canned stewed tomatoes $1.99
green onions $1.29

Tomato Garlic Soup with 'Parmesan' Croutons

In the winter, canned peeled tomatoes are a great timesaver - but in the summer, when tomatoes taste their best, it's infinitely worth it to take the time and peel fresh tomatoes at home!

To peel the tomatoes, slit a shallow X in the bottom of each of 4 large tomatoes (in fact, you want them to be quite large, coming to a total of about 2 and 1/2 pounds). Bring 2 quarts (8 cups) of water to a boil; add the tomatoes and cook for 30 seconds to 1 minute, then remove with a slotted spoon and immediately transfer to 2 quarts ice water.

Drain the tomatoes, and slip off the skins. Remove the cores, and cut the tomatoes in half crosswise; push out the seeds either with your fingers or the tip of a knife (I find fingers to be easier); discard the seeds and chop the remaining tomato pulp. Set aside.

Meanwhile, cook 1 and 1/4 cups uncooked seashell pasta (such as Whole Foods' 365 brand) according to package directions. To save on water, reuse the water that you just boiled the tomatoes in! Drain, toss the pasta with 1 teaspoon olive oil, then let cool completely.

Heat 1 tablespoon olive oil in a Dutch oven over medium-low heat. Add 3/4 cup finely chopped red onion and cook for 7 minutes. Add 8 thinly sliced garlic cloves and continue to cook for 3 minutes, stirring frequently.

Add the chopped tomatoes, 1 cup water, 1 tablespoon chopped flat-leaf parsley, 1 tablespoon chopped chives, 1 teaspoon minced oregano, 1 teaspoon minced thyme, and 28 ounces of vegetable broth. Bring the mixture to a boil, then reduce heat and simmer for 20 minutes. Make sure you use your largest pot for this recipe, as it makes quite a lot of soup! I originally had my mixture in a medium-sized saucepan, and realized midway that I needed to do a transfer.

After 20 minutes, add the cooked pasta, 1 tablespoon red wine vinegar, and 1/2 tsp. black pepper; cook for 1 final minute.

Meanwhile, slice 8 (1/2-inch thick) slices of French bread baguette; arrange on a baking sheet. Top each slice with 1 tablespoon shredded vegan cheese in place of Parmesan (I used the vegan mozzarella from Galaxy Foods). Broil for 1 and 1/2 minutes.

Ladle 1 and 1/2 cups of soup into each of 4 bowls, and serve each bowl with 2 of the croutons; each serving is 340 calories. Add a crisp green salad on the side to round out the meal!

Cost:
tomatoes $7.48
seashell pasta $1.79
flat-leaf parsley $1.69
chives $2.49
fresh thyme $2.49
French bread baguette $1.29
vegan cheese $3.39

Yellow Tomato Gazpacho

If you see yellow tomatoes at the market, snap them up to make this lovely gazpacho!

You'll need 1 pound of yellow tomatoes, which you want to peel, seed, and chop. I unfortunately forgot to peel mine, but the easiest way is to make an X in the bottom of each tomato, place in boiling water for about 1 minute, then transfer to ice water; the skins will slip right off.

Combine the chopped yellow tomatoes with 3/4 cup chopped, peeled, and seeded cucumber, 1/2 cup chopped Vidalia onion, 1/2 cup coarsely chopped yellow bell pepper, 3 tablespoons white wine vinegar, 1 and 1/2 teaspoons olive oil, 1/4 tsp. salt, 1/8 tsp. black pepper, and 1 small minced garlic clove.

Transfer the mixture to a blender and process until smooth, then pour into a bowl, cover and chill.

Soon before serving, tear 1 ounce of French bread into 1/2-inch pieces. Drizzle the bread with 1/2 tsp. olive oil, and toss to coat. Spread the bread in a single layer on a baking sheet and bake at 375 degrees for 10 minutes; let cool to room temperature.

Ladle 3/4 cup gazpacho into each of 4 soup bowls; top each serving with a few of the bread pieces, about 2 tablespoons quartered grape tomatoes, and1 tablespoon diced, peeled, and seeded cucumber.

Each bowlful is 90 calories.

Cost:
cucumber $1.99
yellow bell pepper $1.92
French bread $1.29
grape tomatoes $3.99

Vegetable-Bean Soup with Spelt

This recipe is probably the last I'll do for a while playing around with spelt, since I've now used up the entire package I bought a couple of weeks ago. Here, spelt takes the place of barley in a hearty vegetable soup! This recipe makes a big batch, but leftovers are great to heat up for lunch at work.

Heat 2 teaspoons olive oil in a Dutch oven over medium-high heat. Add 1 and 1/2 cups chopped onion, 1 and 1/2 cups chopped leek, 1/2 cup chopped carrot, and 3 chopped garlic cloves; saute for 5 minutes.

The original recipe called for 1/2 cup of chopped country ham, so I used the vegan ham slices from Light Life - 4 slices chopped is about 1/2 cup. Add the 'ham' to the saucepan, and cook for 2 minutes.

Add 2 cups water, 1 cup uncooked (rinsed and drained) spelt, 1/4 tsp. salt, 1/2 tsp. black pepper, 1/4 tsp. crushed red pepper, 28 ounces vegetable broth, 2 bay leaves, and 1 thyme sprig. I realized last minute that I had no fresh thyme, so used 1/4 tsp. dried thyme instead.

Bring to a boil, then cover, reduce heat, and simmer for 30 minutes.

Stir in 2 cups chopped beet greens, 2 (16-ounce) rinsed and drained cans of cannellini beans, and 1 undrained (14-ounce) can of diced tomatoes; bring to a boil, then reduce the heat and simmer for about 5 minutes.

Discard the bay leaves. Ladle about 1 and 1/4 cups of soup into each of 8 bowls. Instead of the shaved Parmesan called for in the original recipe, I sprinkled each serving with 1 and 1/2 teaspoons of the grated vegan Parmesan from Galaxy Foods.

Each serving is 240 calories.

Cost:
onion $1.17
leek $3.32
carrot $0.36
vegan ham $2.79
vegetable broth $3.49
beet greens $3.49
canned cannellini beans $4.38
canned diced tomatoes $1.99

Watermelon Gazpacho

We've had such a burst of early summer weather that when I thought of having soup tonight, I instantly though of gazpacho!

To make this yummy variation of the cold soup, combine 3 cups cubed and seeded watermelon in a bowl with 1/2 cup chopped and peeled English cucumber, 1/4 cup chopped yellow bell pepper, 3 tablespoons chopped green onions, 1 and 1/2 tablespoons chopped mint, 1 and 1/2 tablespoons fresh-squeezed lime juice, 1 and 1/2 teaspoons olive oil, 1/4 tsp. salt, 1/4 tsp. hot sauce (such as the Hot Stuff from the Wizard), and 1 small minced garlic clove.

Transfer the mixture to a blender or food processor and pulse about 4 or 5 times, until finely chopped. Return to the bowl and stir in 1/2 cup cranberry-raspberry juice. The recipe said to chill the mixture thoroughly, so I made the recipe about 3 hours before serving.

Two vegan cran-raspberry jucies to try are R.W. Knudsen or Apple & Eve.

3/4 cups of gazpacho makes a serving of 90 calories, and you'll have about 4 servings. You can double the recipe easily if you like though!

Cost:
watermelon $6.97
yellow bell pepper $1.98
mint $1.99
lime $0.50

Cauliflower Soup

I found this Austrian recipe for cauliflower soup interesting because most soups I've encountered made with cauliflower are pureed. Here, the vegetables are simply rendered tender but left whole in a yummy broth.

Melt 1 tablespoon vegan butter (such as Earth Balance) in a saucepan; add 1 cup finely chopped onion and cook for 4 minutes, stirring occasionally.

Add 2 and 1/4 cups cauliflower florets, 1 and 1/2 cups diced and peeled baking potato, 1/4 cup finely chopped carrot, and 1/2 tsp. caraway seeds. Cook for 6 minutes, stirring frequently - the cauliflower should be just starting to brown.

Pour in 3 cups vegetable broth and bring to a boil, then reduce heat and simmer for 20 minutes.

Add 1/4 tsp. salt and just a dash of black pepper before serving. You can make this soup a little bit ahead of time, but it's best if you serve it on the day you make it - double the above quantities easily to feed a larger crowd! 1 and 1/2 cups makes a serving of 170 calories.

Cost:
onion $1.22
cauliflower $4.50
baking potato $0.84
carrot $0.23
vegetable broth $3.49

Note: There's a new non-dairy frozen dessert on the market! At least, it's the first time I've noticed Almond Dream next to the Soy Dream and Rice Dream in the freezer section. I currently have a query into the company to make sure the Almond Dream line is vegan, but I can't imagine it wouldn't be, so enjoy!

Creamy Roasted-Onion Soup

The 'creamy' in the title comes from the pureed onions themselves, not dairy cream. And believe it or not, roasting the onions and garlic makes this soup almost sweet!

Peel and quarter 1 and 1/4 pounds sweet onion (such as Oso or Vidalia). Place the onion quarters on a baking sheet coated with cooking spray, then coat the tops of the onion quarters with cooking spray as well.

Remove the white papery skin from a whole head of garlic, but don't peel or separate the cloves. Place on a piece of aluminum foil, and drizzle with 1 tablespoon water. Wrap up the foil, and place on the baking sheet with the onion quarters.

Bake at 375 degrees for 1 hour, turning the onions over halfway through cooking. Let cool for about 10 minutes.

Place the onion quarters in a saucepan. Separate the garlic cloves and squeeze the pulp into the pan; discard the skins. Add 28 ounces vegetable broth and 1 bay leaf. (Note: you could also add about 1/8 tsp. crushed saffron threads, if you like, although I did not). Bring the mixture to a simmer over medium heat, then stir in 3 tablespoons dry sherry or Madeira (I used the latter, since I already had a bottle at home), 1/4 tsp. black pepper, and 1/8 tsp. salt. Reduce the heat to about medium-low and continue to simmer for 15 minutes.

Note: for more on vegan analysis of Madeira, see my post for Warm Mushroom Spread.

Discard the bay leaf, and transfer the rest of the mixture to a blender; process until smooth. I recommend removing the top piece of the blender and covering over with a paper towel instead, since the soup is still hot; that way steam can escape and you won't have an explosion!

Return the pureed mixture to the saucepan. Cook the soup over low heat until heated again, then stir in an additional tablespoon sherry or Madeira and 1 teaspoon lemon juice.

Ladle 1 cup soup into each of 4 bowls. In place of Swiss cheese to sprinkle on top, I used the smoked cheddar from Sheese (www.veganessentials.com). Whichever vegan cheese you choose, sprinkle each serving with about 2 tablespoons-worth. You could also garnish with some chopped parsley for a pretty presentation!

Each bowl of soup is 160 calories.

Cost:
sweet onions $2.04
garlic head $0.63
vegetable broth $3.49

Root Vegetable Soup

Wondering what to do with all those leftover root veggies from the market, now that spring produce is upon us? This soup ought to take care of them all!

In a Dutch oven, combine 1 and 1/2 cups peeled and chopped baking potato, 1 and 1/4 cups peeled and chopped turnips, 3/4 cup peeled and chopped rutabaga, 1/2 cup peeled and chopped butternut squash, 1/2 cup chopped onion, 1/4 cup peeled and chopped carrot, 3/4 tsp. dried sage, 1/8 tsp. salt, and 14 ounces of vegetable broth.

Bring to a boil, then reduce heat and simmer for 30 minutes. Let stand for 10 minutes before transferring to a blender; process until smooth. Depending on the size of your blender, it will probably be a good idea to work in batches, and transfer the pureed soup to a bowl after each batch.

Return the pureed soup to the saucepan, and stir in 1 cup plain soy milk (such as Silk). Cook over medium heat just until thoroughly heated.

Ladle 1 and 1/4 cups of soup into each of 4 bowls. Each serving is 130 calories. Double all the quantities above, if you have even more leftover root veggies!

Cost:
baking potato $0.92
turnips $0.96
rutabaga $1.85
butternut squash $2.81
onion $0.48
carrot $0.34
plain soy milk $2.49

Salsa Bean Soup

This tasty soup comes together in minutes.

Heat 1 teaspoon vegetable or canola oil in a large saucepan over medium-high heat. Add 1 tablespoon bottled minced garlic (I actually used dried minced garlic) and saute for 1 minute. Stir in 2 cups water, 1/2 tsp. chipotle chile powder, 3 rinsed and drained (15-ounce) cans of black beans, and 8 ounces of bottled salsa; bring to a boil, then reduce heat and simmer for 1 minute.

For the salsa, try Organicville, which is certified vegan. Use mild, medium, or hot, depending how spicy you want this soup to be - I chose mild this time around!

Transfer 3 cups of the soup mixture to a blender and puree until smooth. Return the pureed mixture back to the pan with the rest of the soup. Stir in 1 tablespoon fresh-squeezed lime juice, and simmer the soup for a final 10 minutes.

Remove from heat and stir in 1/2 cup chopped cilantro.

Ladle 1 and 1/4 cups soup into each of 5 bowls. Sprinkle each serving with about 2 tablespoons shredded vegan Monterey Jack (such as Vegan Gourmet). Each serving is 220 calories.

Cost:
canned black beans $5.97
bottled salsa $4.39
lime $0.50
cilantro $1.69
vegan Monterey Jack $4.39

Roasted Garlic and Shallot Potato Soup with 'Cheesy' Croutons

This soup is perfect for the tail-end of winter, when you've run out of ideas for all those root vegetables, but spring produce hasn't quite hit the shelves yet!

Remove the white papery outer skin from 2 large heads of garlic, but don't peel or separate the cloves. Chop off the tops of the garlic heads, but leave their roots intact. Place in a roasting pan or baking dish, drizzle with 1 and 1/2 teaspoons olive oil , and sprinkle with 1/8 tsp. salt and 1/8 tsp. black pepper. Cover with aluminum foil and bake at 400 degrees for 20 minutes.

Add 5 unpeeled shallots to the pan. Drizzle with an additional 1 and 1/2 teaspoons olive oil, and sprinkle with an additional 1/8 tsp. salt, and 1/8 tsp. black pepper. Re-cover with the foil and return to the oven for 25 more minutes.

Let cool, before squeezing the pulp from the garlic (discard the skins) and peeling the shallots. Set the garlic pulp and the peeled shallots aside.

Meanwhile, heat 2 and 1/4 teaspoons olive oil in a saucepan over medium heat. Add 1 cup chopped onion; cover and cook for 15 minutes, stirring occasionally - the onion should be browned by the end. Add the garlic pulp, the peeled shallots, and 1/2 cup dry white wine (I chose an organic, unfiltered Sancerre); reduce heat and simmer for 5 minutes, uncovered.

Add 1 and 1/2 cups vegetable broth, 1 cup (1/2-inch) cubed and peeled baking potato, and 1/2 tsp. chopped fresh thyme. Bring to a boil, then cover, reduce heat, and simmer for 20 minutes.

Cool slightly before transferring to a blender; process until smooth. Return the pureed soup to the saucepan. Stir in 1/2 cup plain soy milk (such as Silk), 1/4 tsp. salt, and 1/4 tsp. black pepper; cook over medium heat for about 5 minutes.

While the soup is in its last few minutes of cooking, make the croutons: slice 8 (1/2-inch thick) slices of French bread baguette. Place in a single layer on a baking sheet, and lightly coat the tops of the bread with cooking spray. Bake at 400 degrees for 8 minutes.

Combine 6 tablespoons crumbled soy blue cheese (such as Sunergia) and 1 tablespoon shredded vegan cheese in place of Parmesan (I used the vegan Gouda from Sheese). Sprinkle the 'cheese' blend over the toast slices. (The original recipe said to turn the bread over and sprinkle the cheese on both sides, but it seemed to me that doing so would only make the cheese fall off onto the baking sheet, so I sprinkled one side only). Bake for a final 3 minutes.

Ladle 1 cup of soup into each of 4 bowls, and serve each bowl with 2 croutons (preferably when they are warm from the oven!). Each serving is 290 calories. Because this soup is so pungent and flavorful, I recommend serving it with a good stout (like Sierra Nevada stout), rather than wine!

Note: Sheese is available online at www.veganessentials.com

Cost:
garlic $0.99
shallots $1.08
onion $1.00
dry white wine $19.99
vegetable broth $3.49
baking potato $0.57
baguette $1.29

White Bean and Black Olive Soup

There are nights where I'm definitely in the mood to spend time preparing food - a soup like this, with lots of chopped vegetables, and slow-cooking over the burner, fits the bill perfectly.

Ahead of time, place 1/2 cup dry white beans in a saucepan. Cover with water to 2 inches above the beans, then bring to a boil. Cook for 2 minutes, remove from heat, cover, and let stand for 1 hour. Drain and set aside. The original recipe did not specify what type of white beans to use, so I chose dried cannellini.

Heat 1 teaspoon olive oil in a Dutch oven over medium-high heat. Add 1/2 cup plus 2 tablespoons chopped onion and 2 minced garlic cloves; saute 5 minutes. Add 1/4 cup diced celery, 1/4 cup diced carrot, and 1/4 cup chopped red bell pepper; saute for 10 minutes.

Stir in 3 tablespoons tomato paste, and cook for 5 minutes, stirring constantly. Add 2 tablespoons dry red wine of your choice, scraping the pan to loosen the browned bits that have accumulated (the Bordeaux from Chateau Laubarit is certified vegan, and has a nice dry finish to it! check out www.theorganicwinecompany.com to order).

Note: with regards to the "browned bits," I felt like my mixture was almost beginning to burn along the bottom of the pan, so I turned the heat down a notch to medium and added the wine only halfway through the 5 minutes allotted to cook in the tomato paste. Use your judgment if you think the same is happening to you.

Next, add 1 cup vegetable broth and 1 cup water; stir well. Add the white beans, then bring the mixture to a boil. Cover, reduce heat to medium-low, and simmer for 1 and 1/2 hours.

Stir in 1/2 cup chopped zucchini; cook for 5 minutes. Next add 1 cup sliced escarole (a wonderfully bitter lettuce variety), 6 tablespoons sliced and pitted kalamata olives, 2 tablespoons chopped parsley, 1 tablespoon chopped fresh basil (use 1 teaspoon dried basil if you prefer), 1 and 1/2 teaspoons lemon juice, 1/4 tsp. salt and 1/8 tsp. black pepper.

1 cup of soup is 190 calories. You could double this recipe if you want to feed a crowd, or have leftovers throughout the week for lunch.

Cost:
dry white beans $0.57
celery $3.39
carrot $0.21
red bell pepper $1.82
tomato paste $2.49
zucchini $1.02
escarole $1.99
kalamata olives $5.99
parsley $1.69
basil $2.99