Archive for the ‘Soups & Stews’ Category

This soup will warm up your house and your belly.  I used delicata squash here but I’m sure any kind would do.  If you use a squash with a thicker skin, you might have to scrape the insides out after roasting and leave the tough outside behind.  Delicata is super soft, though, so throw it all in!


1 zucchini

2 delicata squash

1 bunch of carrots

2 tablespoons of olive oil

1 large onion, chopped

5 cloves of garlic, minced

2-3 inches of fresh ginger, minced

1/4 teaspoon allspice

1/4 teaspoon turmeric

1/4 teaspoon cinnamon

1  boullion cube

Chili flakes to taste

Lots of cracked pepper

6 cups of water

To finish off once blended:

1 tablespoon of Earth Balance

10 fresh sage leaves

Pinch of ground ginger, cinnamon and sea salt

First prepare the squash, zucchini and carrots for roasting.  Slice the squash and zucchini in half and place in a roasting pan.  Roughly chop the carrots and also place in the roasting pan.  Drizzle with olive oil and a dusting of salt and bake, uncovered for about 30 minutes or so at 350F.

In the mean time, in a large pot saute the chopped onion, garlic, ginger, and spices (pepper and chili flakes too) in olive oil until onions are translucent.  Crumble in the boullion cube and add 6 cups of water.  When the roasted veggies are done, chop them up and add to the pot.  Bring soup to a boil, then reduce heat, cover and simmer for 20 minutes. Add the chopped fresh sage.  Now take out your handy Emerson blender and blend away!  It’s a pretty chunky mixture so it takes a few minutes.  Finish of with a tablespoon of Earth Balance and a pinch of ginger, cinnamon and sea salt. Serve with warm homemade bread, like this Rosemary Focaccia….Enjoy!

~The Vegan Project

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1 package Gardein Beef-less Tips*

1 tablespoon olive oil

2 tablespoons earth balance

2 tablespoons flour

1 large onion, chopped

4 cloves garlic, minced

2 tablespoons miso paste

6 potatoes, cut into 1 inch chunks

4 carrots, sliced or half-mooned

1 small kabocha squash, cut into 1 inch chunks

2 teaspoons dry rub sage

2 teaspoons dried thyme

2 teaspoons dried rosemary

Salt and pepper

*If you don’t have this product or would rather not use a soy protein try substituting a can of beans like chickpeas/kidney beans or even lima beans.  Start the dish by sauteing the onion etc. and add the beans when you add the vegetables.

In a large pot, heat the olive oil on medium heat and toss in the package of beef-less tips and brown them on all sides. Remove from the pot and put aside until later.  In the same pot, melt the earth balance on medium-low heat and add the flour to make a roux. This will help thicken the stew and add richness to the overall flavour.  Add the onion and garlic next.  Let those get some colour and then add the rest of the veggies and dried herbs.  Mix the miso paste with some warm water and add to the pot.  If you have a bay leaf, toss one of those in too. Also add the beef-less tips back in. Add some water to barely cover the vegetables (1-2 cups max), bring to  boil and reduce heat and simmer until the veggies are tender and the stew has become thick.  If it still seems too runny, you can mix equal parts cornstarch and water and add to the pot.  Season generously with salt and pepper and serve with warm, crusty bread.  This stew will warm you from the inside out and is perfect for a fall supper. Hearty and delicious!

~The Vegan Project

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I made this soup last week to ward off the evil flu bandits that have been lurking around our home.  They captured one member of our household already, and I didn’t want to be the next.  This is a hearty soup that reminded both Jay and I of our Babas minus the spice, who love putting barley soup.  There is definitely heat from the chili flakes, which I swear by when feeling under the weather,  but of course that can be adjusted  to your own preferences.  So far, so good…knock on wood.


2 tablespoons olive oil

1 onion, chopped

2 stalks of celery, chopped

2 carrots, chopped

1 leek, sliced thin

3-4 cloves garlic, minced

5 small golden beets and tops, chopped

2 teaspoons poultry seasoning

2 teaspoons tomato paste

2 teaspoons salt

2 teaspoons pepper

1-2 teaspoons chili flakes

1/2 cup pearl barley

fresh parsley

juice of 1 lemon

Water (about 6-8 cups depending on how thick you want your soup)

Heat the olive oil in a big soup pot on medium.  Add the onion, garlic and tomato paste.  Let those cook for about five minutes and then add the rest of the veggies then add the poultry seasoning, chili flakes and salt & pepper.  Let the veggies cook for another five minutes, then add enough water to cover the veggies, and add the barley.  Bring to a boil, reduce heat to med-low and cover and simmer till the veggies are tender and the barley is plump (About 30 minutes).  In the last 10 five minutes of cooking add the lemon juice for a wonderfully fresh zing. You may want to add a bit more S & P at his point too.  Garnish with parsley and serve piping hot.

~The Vegan Project

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This is a super basic curry recipe.  I cheated and used curry powder instead of the traditional custom blend of fragrant seeds that makes a true Indian curry.  Don’t worry, I will soon enough post a traditional Indian curry recipe, but until then, this version is tasty, just a little bit spicy and simple to make.


6 red potatoes, diced

3 carrots, sliced

2 tablespoons canola oil

1 large onion, diced

4 cloves garlic, minced

2 tablespoons curry powder

2 red thai chilies (i just split them down the middle and toss in whole so they can be removed easily)

1 orange pepper, diced

1 yellow pepper, diced

20 cherry tomatoes, cut in half

1 cup frozen peas

1 cup coconut milk

1 cup water

1 teaspoon black pepper

1 tablespoon ginger, minced

1/2 cup cilantro (1/4 cup for cooking, 1/4 cup for garnish)

2 teaspoons sea salt

In a big pot saute the diced onion in oil on medium-high heat.  Add the potatoes, carrots, curry powder, and red chilies. Let that cook for a bit (5 min) and then add the orange and yellow peppers, ginger, salt and pepper.  Stir around for a couple of minutes and then add the water and scrape up all that flavour on the bottom of the pot.  Also add the coconut milk, cherry tomatoes and half the cilantro. Bring to a boil and then reduce heat, cover and simmer on med-low for about 20-30 minutes or until the veggies are soft.  Add the peas right at the end.  Serve with brown basmati rice and lots of extra cilantro for garnishing.  Makes about 4-6 servings.  Tastes even better the next day!

~The Vegan Project

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This medium-heat chili can be customized by adding more or less chili
powder to taste. The white corn breaks up the reds and browns with
it’s vibrant color. But beware! This chili tends to increase gases in the bowel region, so don’t eat before a hot date, or it could get a little
spicier than planned 😉

Serve with tortilla chips for a light dinner, or even in a sloppy joe or messy quesadilla. YUM!
Tastes even better on the 2nd day.

2 small white onions, chopped
3 cloves of garlic, chopped fine
1/4 cup of olive oil
1 tsp dried cumin
1 tbsp chili powder
1 tsp chili flakes
1 tbsp of dried basil
3 cups of vegetable broth*
3 ears worth of of fresh white corn nibs
1/2-1 pkg of veggie ground round**
1 tomato, chopped
2 green onions, chopped
1 avocado, sliced

On medium heat, sautee the garlic and onions until transparent.  Add
all remaining ingredients except the tomato, green onions and avo.
Bring to a boil and simmer, covered, for about an hour.

Top servings with tomato, green onions and sliced avocado and dust
with a bit of chili powder. Makes about 4 servings.

*if there is no salt in your broth, you will likely want to add some
sea salt to taste.
**feel free to omit and add another cup of beans if you want a whole
food version free of any processed stuff.

~The Vegan Project

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This recipe is a mesh between a couple of different baba recipes.  In reality, Babas make borscht with what they have on hand, or what is available thus, no two batches are ever the same.  The constant is beets…

5 large beets, diced and chop up the greens too!

5 carrots, diced

1 large onion, diced

1 tablespoon earth balance

1 teaspoon black pepper

2-4  cups pickle juice (this is a secret baba trick. We happened to have tons of pickle juice leftover from a Costco sized jar.  If you don’t have this much, or any, sub for 2-4 tablespoons vinegar and add a teaspoon of salt)

1 bunch dill. chopped

Lots of water

Add the beets, tops, carrots, pickle juice and water (how much will vary. You want to cover the veggies and then some) to a large pot.  Bring to a boil, reduce heat to medium, and simmer for 30 minutes. In a separate pan, saute the diced onion in earth balance on low for about 20 minutes or until soft and they have some colour. Add sauteed onions to the pot and most of the dill and black pepper and simmer for another 20 minutes or so.   Add the rest of the fresh dill and serve hot with a dollop of non-dairy sour cream.  Popular additions are green or wax beans and a can of ‘squished in your hand’ plum tomatoes.  Makes a lot!

~The Vegan Project

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Bunch of organic asparagus $4.66

Large white onion (not organic) $1.81

Organic fresh basil $2.29

Knorr* Vegetable broth 900 ml $2.24

Total: $11

2 Tablespoons olive oil

1 Bay leaf

Fresh cracked pepper

No salt needed

*I used this brand because it was on sale at IGA and I’m on a budget and it’s 2 dollars cheaper than an organic alternative. It does have a fairly high sodium content (30% per cup) & Lycopene? Obviously if you want to use homemade it’ll be even better!

Sautee chopped onion and asparagus for about 25 minutes or until soft with a bit of colour.  Add carton of vegetable stock, bay leaf and cracked pepper and bring to boil.Then reduce and simmer 10 more minutes.  Take off the heat, remove the bay leaf and ladle into your blender.  Toss in 5 large torn basil leaves and blend the sh*% out of it…seriously a long time.  Comes out blissfully green and smooth…so decadent and it only cost me $11!  I really hope everyone makes this soup 🙂


The Vegan Project

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