Low Fat Vegan Soups

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Corn Chowder

5 Cups diced potatoes

1 Cup Diced onion

1 Teaspoon Chicken like seasoning

1 Teaspoon onion powder

water to cover the potatoes

Put the above in a pot and cover with water and bring to a boil and simmer until tender about 15 minutes;  With a submersible blender chop potatoes a little.  Add:

4 cups Frozen Organic Corn

Bring back to a simmer and simmer a few minutes.  You can use your submersible blender again to chop up some of the corn.  Add:

1 teaspoon salt

1/2 teaspoon dill weed

1 can coconut milk

Bring back to a simmer and serve with a salad and bread.   This is a really good soup!

NOTE: 

• Monsanto's genetically modified "Bt" corn is equipped with a gene from soil bacteria—a pesticide that breaks open the stomach of certain insects and kills them. Bt toxin has now also been detected in the blood of 93 percent of pregnant women tested; 80 percent of babies; and 67 percent of non-pregnant women. 
• Mounting evidence shows that the Bt-toxin produced in GM corn and cotton plants is toxic to humans and mammals and triggers immune system responses.  Make sure you purchase non-GMO and organic corn!

Vegan Cream of tomato Soup

1/2 Cup cashews

1 1/2 Cups well cooked rice

2 Cups water

3 Cups tomatoes, canned or fresh

1/4 Cup honey 

1/2 Teaspoon salt

1 1/2 Tablespoons McKay's Chicken Like Seasoning

1/4 Teaspoon Savory

1/4 Teaspoon dill weed

2 Cups water

Directions:

• Blend cashews and rice with 2 cups water until smooth
• Pour blended cashews in large  kettle; then blend tomatoes until smooth.
• Add blended tomatoes to cashew mixture in kettle along with remaining ingredients. 
• Heat almost to a boil, but don't let it boil or the texture may become curdled.   Serve hot.

Cook's Note:   If you own a Vita Mix you can save a step and let the blender do all the work and save a pan to wash.

 3 Minute "Cream of Chicken Soup"

This substitute for canned Cream of Chicken soup is made without milk or fat, so can be used freely on any weight reduction program. 

6 Cups water 

1 Cup finely ground white bean flour 

2 Tablespoons chicken like seasoning 

1 Teaspoon salt 

Directions: In a medium saucepan over medium heat, whisk bean flour into boiling water and add chicken like seasoning.  Stir and cook 3 minutes.   Carefully blend hot mixture for 1 to 2 minutes until smooth.  May add steamed fresh or frozen peas,  Makes four servings.  Make sure that you cook for at least 3 minutes as the flour is raw beans and needs to be cooked. 

Cook's note:  You may purchase bean flour, but if you have a food mill you can grind your own from your organic beans and use as needed. 

Collards and Black Eyed Peas Soup

6 Cups water or vegetable stock 

1 Tablespoon oil 

2 Cups black-eyed peas, picked over and rinsed 

1 Small bunch collard greens (between 1/2 to 1 pound) 

2 Large onions, peeled and coarsely chopped 

2 Ribs celery, finely chopped 

4 Cloves garlic, peeled and finely minced 

1/2 Teaspoon dried thyme 

Pinch cayenne  or crushed red pepper flakes 

Sea Salt to taste 

Directions: Bring the water, oil and peas to the boil.   Meanwhile, thoroughly wash the collards.  Discard any thick, tough stems. Cut the remaining leaves and stems into 1 inch strips.   Add the collards, onions, celery, garlic, thyme, and cayenne to the cooker reduce heat and simmer, covered, until the peas are tender, about 1 hour.   Add sea salt to taste. 

 Armenian Lentil Stew

1 1/2 Cups lentils, picked over and rinsed 

10 Cups water 

1/2 Cup Brown rice 

1 Cup diced onions 

1 Cup frozen chopped spinach 

2 Cups diced or stewed tomatoes 

1 Tablespoon onion powder 

1/2 Tablespoon sea salt 

1 Tablespoon McKay's Chicken Like Seasoning 

1 Teaspoon garlic powder 

1/4 Teaspoon thyme 

1/2 Teaspoon basil 

Directions: Place all ingredients in pot except brown rice and spinach.  Bring to simmer and cook for 30 minutes.   Add rice and cook for 45 minutes longer.  Add spinach bring back to boiling point.  Serve hot with a salad!

Quicker "Hamburger" Chili

1 30 1/2 ounce can Brooks' Chili Hot Beans

1 16 oz. can Bush's Dark Red Kidney Beans

1 Package Vegetarian Hamburger Crumbles (organic) 

1 Onion chopped 

1 Quart Tomato Juice or Tomatoes 

Directions: Place tomato juice and onion in blender to chop.   Put onion tomato mixture in a pot and simmer for a few minutes, add the rest of the ingredients and bring back to the boiling point for a couple of minutes to mix flavors.  Serve hot.   Easy and quick! Try adding whole wheat pasta and mushrooms for a thicker chili mac.

Cook's Note: You buy hamburger crumbles or you can make your own with bulgur Wheat and store in the freezer until needed.   The home made are much healthier and without additives.  I am not recommending this brand because there are many other brands.   Read ingredients before making a decision.

About Crumbles and how to use: 

One great use of crumbles is in spaghetti sauce. A low-fat, low-carb spaghetti sauce can be mixed with them, or the cook can make his or her own. When the sauce is hot, put the pasta water on to boil, and when the water boils, add the frozen or fresh TVP to the sauce. Cook the pasta and the sauce will be ready when the pasta is done. The cook does not have to brown and drain crumbles beforehand or thaw them, saving time. They go right into the sauce frozen, and the sauce thaws them and brings them to optimum temperature.

Try crumbles in sloppy joes. Again, the cook can either use a pre-made sauce or make a sloppy joe sauce. Add them as for spaghetti, cook about seven minutes and spread on toasted buns.

Some Texans might cringe, but TVP is also great in chili. In a large soup pot, put two cans diced or chopped tomatoes with liquid, one can tomato paste, two cans kidney beans, drained, and one chili seasoning packet. Mix well, add additional seasonings to taste, and when hot, add the crumbles. 

Another great use for crumbles is in Mexican food, especially tacos. The cook uses a packet of taco seasoning, mixes it with the required water and any desired additional seasonings, and heats it. When the mixture is warmed, the cook adds the TVP and cooks it, stirring frequently, until everything is hot.

TVP is even good in ground beef meal kits, which are often high in fat. Using crumbles cuts the fat content considerably. The cook should follow all instructions for heating the sauce mix and rice or pasta, then allow it to simmer for half the cooking time, covered. When about ten minutes are left on the time, add the crumbles and follow the rest of the directions.

Hamburger is a popular addition to casseroles. TVP can be layered in the casseroles just as hamburger meat would be, and will cook happily with the other ingredients. For cooks who are not vegans, low-sodium beef bullion powder can be added to the dishes to give a more “beefy” flavor.

Crumbles are one of the most versatile veggie products. While they don’t make good burgers, they are great for almost anything else using ground beef. Even dedicated meat-eaters will eat them, well-disguised as they are in strongly-flavored dishes, which is where they work best.

 Cheesy Broccoli Soup

3 1/2 Cups water 

1 Cup raw cashews 

6 Tablespoons yeast flakes 

2 Teaspoons onion powder 

1/4 Teaspoon garlic powder 

1/2 Teaspoon dill weed or 1/4 teaspoon dill seed 

1/4 Cup pimentos 

3 - 4 Cups chopped broccoli (fresh is best) 

Directions: Blend on high half the water with the remaining ingredients (except the broccoli) until creamy.   Pour into saucepan and add rest of water and broccoli.   (If using fresh broccoli it should be steamed before adding to the soup.  Cook over medium high heat stirring constantly until slightly thickened and broccoli is tender.  

Cook's Note: Try this with cauliflower or asparagus in place of broccoli. 

Wild Rice Soup

2 Tablespoons olive oil 

1 Medium carrot coarsely shredded 

1/4 Cup flour 

1/2 Teaspoon salt 

1 Tablespoon chicken like seasoning 

1/3 Cup slivered almonds, toasted 

2 Medium stalks celery, sliced 

1 Medium onion, chopped 

1 Small green bell pepper, chopped 

2 Cups water 

1 1/2 Cups cooked wild rice 

1 Cup rich soy milk or other non-dairy milk 

1/4 Cup chopped fresh parsley

 Directions: Saute celery, carrots, onion and bell pepper 4 minutes until tender.   Stir in flour salt, seasonings and cooked wild rice.  Heat to boiling and simmer 15 minutes.   Stir in the non-dairy milk, almonds and parsley.

Tomato Soup

6 cups tomato juice 

1/4 Cup unbleached white flour 

1/2 Teaspoon onion powder 

1/4 Teaspoon garlic powder (optional) 

1 Tablespoon maple syrup 

Salt to taste 

Directions: In a 4 quart sauce pan, bring 5 cups of tomato juice to a boil.  Place remaining 1 cup of tomato juice, flour and seasonings in the blender and  blend until smooth.  Add blended mixture to boiling tomato juice.   Stir until clear.  Serve with Bread sticks. 

Cooks Note:To make juice from your fresh tomatoes, just wash them and chuck into a few pieces and blend until smooth.  Use in your tomato soup or other soups, tomato sauce etc.