Mediterranean Barley Salad

I made this based on a recipe in a Forks Over Knives magazine. I didn't have all the same ingredients so this is my version. Jack thinks the barley is kind of bland, so I would suggest cooking it in no-sodium added vegetable broth instead of water. I do like the overall flavors and you could always substitute for things you have at home. This can be served as a main dish salad or as a side dish.

• 1 cup dry barley
• 1 red bell pepper, chopped
• 1/2 orange bell pepper, chopped
• 1 can quartered artichokes, drained
• 1 medium shallot, finely chopped (1/4 cup)
• 1/3 cup Kalamata olives, sliced
• 2 tablespoons fresh oregano
• 2 cups grape tomatoes
• 2 tablespoons red wine vinegar
• 1/4 teaspoon crushed red pepper

Cook the barley according to package directions. When done drain and run cold water over the barley. Let sit to drain well.

While the barley is cooking prepare all of the veggies (through oregano). Put the prepped veggies in a large bowl.

As soon as the barley comes off the heat, add the cherry tomatoes to a nonstick skillet and cook over medium-high heat 7-9 minutes until they're blistered and beginning to pop. Stir occasionally.  Remove from heat and add the vinegar and red pepper.

Toss the barley and tomatoes with the vegetables in your large bowl.

Enjoy!!!!

Black Bean Tomato Soup

It has gotten chilly in Florida (I could do without that!) and soup weather is here. I've really been amiss with not getting things posted and hope you know I'm still here cooking away. This black bean soup seems lengthy but most of the ingredients are spices and canned goods. This has an amazing flavor that I think you'll love. Go ahead, get out your soup pot and get to cooking.

• 1 medium red onion, peeled and diced
• 1 tablespoon minced garlic
• 1 jalapeno, seeded and diced
• 1 tablespoon cumin
• 2 teaspoons oregano
• 2 teaspoons maple syrup
• 1 teaspoon black pepper, freshly ground
• 1/2 cup dry white wine
• 2 1/2 cups vegetable stock
• 2 (15 ounce) can's diced tomatoes, fire-roasted
• 1 28-ounce can crushed tomatoes
• 3 cans black beans, drained
• juice from 1 lime
• handful of chopped cilantro (or more to taste)
• corn tortilla chips to serve along

Heat 2 tablespoons water in a heavy dutch oven over medium heat. Add the diced onions and cook, stirring occasionally, until translucent. About 5 minutes.

Add garlic, jalapeno, cumin, oregano, maple syrup and black pepper. Stirring constantly for a minute.

Add the wine, stock, all the tomatoes and black beans to the pan. Give it a good stir.

Bring to a boil, then reduced heat to medium-low and let simmer about 30 minutes.

Squeeze in juice of a lime and taste. If you want more lime you can add it now or per serving.  Sprinkle with cilantro. I reserved some cilantro and a lime slice for each bowl.

This was so good. It's not a super thick soup. You could always add less broth or puree some of the soup to thicken it up. We loved the flavor and texture.

Enjoy!!

All the Veggies Soup

We had so much fresh produce it wasn't funny. We had purple potatoes from our 1st CSA box and Bok Choy, zucchini, yellow and pattypan squash from last weeks box. So I decided I'd whip up a big pot of soup, freeze some and eat some. This turned out so good. If you don't have all of these veggies, just open up the frig or freezer and use what you do have on hand.

• 1 can diced, tomatoes (no salt added)
• 1 carton unsalted Vegetable Stock
• 2 cups or more of water
• 1 cup purple hull peas
• 2 small zucchini, sliced into moons
• 2 small yellow squash, sliced into moons
• 2 small patty pan squash, cut into cubes
• 1 medium, sweet onion, diced
• 2 small sweet potatoes, peeled and diced
• 3 cloves garlic, minced
• 2 medium purple potatoes, peeled and diced
• 1 large carrot, peeled and cut into half moons
• 1 large bell pepper, cut into bite-sized pieces
• 1 large bok choy, chopped
• 1 cup frozen corn kernels
• 1/4 box alphabet noodles

Saute onion and garlic in a splash of broth, until onion is translucent.

Add the broth and peas and cook about 15 minutes.

Add purple and sweet potatoes and the can of tomatoes with their juice. Stir and cook another 15 minutes.

Add the rest of the ingredients and enough water that everything is submerged. Stir well, bring to a boil, then lower to a simmer and cook until everything is tender (but not falling apart.)

Add the pasta and cook according to the package directions (about 7 minutes.

If needed add more water so it doesn't get too thick. Serve with a splash of your favorite hot sauce.

Enjoy!

Sweet Potato & Black Bean Soup

Taking advantage of the sweet potatoes in our CSA basket we tried making a sweet potato and black bean soup. This was yummy, quick and filling. It was cooler today and we enjoyed this warm, flavorful soup.

• water for sauteing vegetables
• 1 sweet onion, diced
• 5 cloves garlic, minced
• 1 teaspoon minced ginger
• 1 medium jalapeno, minced (seeds and membrane removed)
• 1 smallish sweet potato, diced
• 1 cup butternut squash, diced
• 1 can (15 ounce) diced, fire-roasted tomatoes
• 1 can (4 ounces) green chiles
• 1 cup vegetable broth
• 2 teaspoons ground cumin
• 1 teaspoon shili powder
• 1/2 teaspoon ground coriander
• 1 can coconut milk
• 1/2 cup canned pumpkin puree (mine was frozen in the pic)
• 1 can black beans, rinsed and drained
• 1 1/2 limes juiced

Heat water in a soup pot. Add onion and saute until translucent. Add more water as needed to keep from sticking

Add garlic, ginger and jalapeno and cook for about 1 minute longer. Add more water as needed to keep from sticking.

Add sweet potato and squash and cook 2-3 minutes.

Add tomatoes, broth, cumin, chili powder, coriander and bring to a low boil . Reduce heat to simmer, cover and cook about 10 minutes.

Add lime juice. Taste for spices and add more or one or another if you wish. I served with balsamic rice and a garnish of cilantro.

McDougall Beefless Stew

I really enjoy Dr. McDougall's website, books and YouTubes. I saw this recipe on his website and wanted to make it. I've made several vegan Beefless Stew's (look under the search option), but thought I wold give this one a try. No oil, no salt or sugar used. It's damned good. I'm putting a link to his recipe so I hope I'm okay with posting this. The one thing I did different, instead of blending 2 cups of the stew and adding it to the pot to thicken. I added 1 1/2 tablespoons cornstarch to a little water, then I added that to the pot to thicken it up.

• 1 1/2 large sweet onions, chopped into 3/4 inch pieces
• 3 medium carrots, sliced lengthwise and cut into 3/4 inch pieces
• 3 stalks celery, cut into 3/4 inch pieces
• 10 baby bellas, cut into thick slices
• 1 1/2 tablespoon finely chopped garlic
• 5 cups water
• 2 pounds white potatoes, cut into 3/4 inch chunks (I had baby potatoes and I quartered them)
• 1/3 cup tomato paste (half of a 6-ounce can)
• 1 tablespoon dried Italian seasoning
• 1 tablespoon smoked paprika
• 2 teaspoons finely chopped fresh rosemary
• 1 1/2 cups English peas

Heat a tablespoon of water in a soup pot over medium-high heat. When the water starts to sputter, add the onions, carrots and celery. Cook stirring frequently about 8 minutes, adding more water as needed. Stir in the mushrooms and garlic. Continue cooking for about 5 minutes, adding water as needed.

Add the water, potatoes, tomato paste, Italian Seasoning and papriks. Bring to a boil, uncovered. Reduce heat to medium-low and stir in the rosemary. Cover and cook for 25-30 minutes, stirring occasionally, or until carrots and potatoes are very tender.

Add the peas and cook about 5 more minutes.

I added a slurry of cornstarch and water (1 1/2 tablespoons cornstarch to enough water to stir easily) to thicken this stew.

Enjoy!

Skillet Enchiladas

These enchiladas, which require no rolling up, can be made in about 30 minutes. They flavor was delicious and leftovers reheated very well. I think this dish may be part of my new rotation. Don't let the long list of ingredients keep you from making this dish since many of them are seasonings.

• 1/2 sweet onion, chopped
• 1/2 poblano pepper, seeds removed and chopped
• 1 red bell pepper, seeds removed and chopped
• 1 small zucchini, chopped
• 4 cloves garlic, minced
• 1 cup frozen corn
• 1 can (15 oz) black beans, rinsed and drained
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon black pepper
• juice from 1/2 a lime
• 20 ounces red enchilada sauce
• 8 corn tortillas, cut into thick strips
• 1 1/2 cups Daiya cheddar shreds
• 1 scallion, sliced for garnish
• chopped cilantro for garnish
• Other garnish ideas, chopped avocado, sliced radishes, pico, picked jalapenos

In a large skillet add the onion, poblano, red bell and zucchini. Add a splash of broth or water and saute for 4 to 5 minutes until veggies are soft.

Stir in garlic and cook 1 more minute.

Stir in corn, black beans, chili powder, cumin, paprika, pepper and lime juice.

Pour half of the enchilada sauce over veggies and stir.

Add tortilla strips and stir.

Add remaining sauce and stir until the tortilla strips are covered with the sauce.

Cook 2 to 3 minutes so it can thicken a bit. Add 1/2 cup cheese and give it another stir. Let cook about 2 more minutes.

top with the remaining cheese and place lid on the skillet so the cheese melts.

Serve with desired garnishes and enjoy!!

Lentil and Spinach Soup

This hearty soup is full of vegetables and flavor. You probably have everything to make a big pot right now. I cooked this on the stove top but you could just toss everything in the slow cooker and set it on low for 6-8 hours.

• 32 ounces no or low sodium vegetable stock
• 1 cup brown lentil, rinsed and drained
• 1 medium onion, chopped
• 2 stalks celery, chopped
• 1 carrot, chopped
• 5 cloves garlic, minced
• 1 zucchini, cut into 1/2 inch pieces
• 1 teaspoon ground cumin
• 1/2 teaspoon ground oregano
• 1 can no sodium diced tomatoes
• 4 cups baby spinach
• freshly ground black pepper

In a large soup pot combine the first six ingredients (broth through garlic) and 1 cup of water. Bring to a boil over medium- high  heat. Reduce heat and simmer covered 25-30 minutes until lentils are done.

Stir in zucchini, cumin and oregano. Simmer, uncovered about 10 minutes.

Add tomatoes and spinach. Stir well.

Taste and add black pepper, if needed you can add more cumin and/or oregano.

 
This soup has amazing flavors. I topped mine with a little nutritional yeast before serving.

Enjoy!