Creamy Vegetable Italian Soup
A hearty soup to share with friends! Another recipe lovingly created by TOSA friend Michal Costello.
Cover with water:
- 1 ½ c. garbanzo beans
Allow to soak for 4-6
hours.
In large 4-quart pot
sauté:
- 1Tbl
coconut oil - 2
onions – diced
Sauté until onions start to brown.
Add:
- 3 large carrots – sliced
- 4
stalks celery – sliced
Simmer and stir for about 10 minutes.
Add:
- Water to cover
- 4
T. vegetable bullion - ½
jar Trader Joe’s Brushetta or equivalent - ¼ cup basil/tomato humus
- Garbanzo
beans
Simmer 3-4 hours.
Add:
- ½
cup soy or almond milk (whisk into simmering mixture) - 1 cup long grain white rice
- 1
cup green beans - ½ – 1 tsp Italian seasoning
- 1
tsp salt or to taste - ½
tsp coarse ground pepper or to taste
Simmer for 1 hour.
Curried Vegetables
This delicious and simple dish is great for community meals and is perfect for chilly evenings.This version was created by TOSA friend Michal Costello.
In large skillet sauté:
- 1 Tbl coconut oil
- 2 large leeks – sliced
- 1 large potato – diced
- 3 large carrots – sliced
- 4 stalks celery – sliced
Simmer and stir for about 10 minutes.
Add:
- 1
¼ c. green beans – sliced - 1
¼ c. broccoli florets
Cover and cook until
vegetables reach your desired tenderness. Add:
- 1
tsp. curry powder
Make sure to cook the
powder for about one minute in the oil on the bottom of the pan. Add more oil if necessary.
<Add:
- ½
jar Trader Joe’s simmer curry sauce or equivalent - ½
tsp. sea salt or to taste - ½
tsp. coarse black pepper or to taste
Add sufficient water to
reach your desired consistency. Cook for 1-2 minutes and serve.
The October, 2010 Golden Ray Intensive was held at the Hilton Garden Inn Uptown in Albuquerque NM, where each day the chef delighted us with his amazing lunches based on Soul Nourishment! One of our favorites was this version of pasta with pesto.
Since the chef was cooking for 50, he didn’t give us proportions, so we invite you to experiment with the ingredients and come up with a combination that suits your taste.
Ingredients:
- Onion
- Red Bell Pepper
- Artichoke Hearts
- Garlic
- Extra Virgin Olive Oil
- White Wine
- Basic Pesto (see below)
- Your favorite type of pasta!
Saute the onion, bell pepper, artichoke hearts, and garlic in olive oil, then pour in white wine and reduce. Mix with the pesto, and toss with your favorite pasta (try brown rice pasta for a yummy, gluten free alternative to white pasta!)
Basic Pesto:
4 cups Fresh Basil leaves
1/2 tsp. Asafetida (or 2 cloves garlic)
1/2 cup Pine Nuts
1 Tbl Nutritional Yeast (optional)
Himalayan Sea Salt to taste
Extra Virgin Olive Oil
In a food processor or blender, blend all ingredients. Add just enough olive oil to make a smooth consistency.
Mushroom Burgers
This recipe is from raw foods pioneer Laura Fox, founder of Raw Inspirations and Visionary Culture. This recipe is very helpful for those still craving meat who desire to be vegan, vegetarian or raw vegan. The micro-nutrients in the mushrooms, brazil nuts and other ingredients make complete proteins and satisfy the body at a very deep level. These are fun for family gatherings where there will be a cook out, so that those choosing not to eat meat can also join in the fun. Mushrooms are full of nutritional value as well as the superhero power of helping us remediate soil from things like oil spills. We have a lot to learn from mushrooms, including their ability to set up mycelial networks under the ground where information, nutrients and moisture can flow benefiting the whole garden, the soil and the creatures.
6 Portabella Mushrooms
- 1 clove garlic
- 1 chunk onion
- 3 stalks celery
- 1⁄2 c. flax or chia seeds, soaked in 2 cups water for an hour or more
- 2 tsp. sea salt
- 1 tsp. poultry seasoning
- 1 tbs. olive oil
- 1⁄4 c. nutritional yeast
- 1⁄2 cup soaked, strained sunflower seeds
- 1⁄2 cup soaked, strained pumpkin seeds
- 1⁄2 cup brazil nuts
- 1⁄2 cup sprouted mung beans
- 1⁄2 cup hemp seeds
- 1⁄2 cup to 1 cup water
- 1⁄4 cup sun dried tomatoes
- 1⁄4 cup olives, kalamata or black olives, pitted (if they are really salty, wait to add salt until after you taste combined recipe)
Process Portabella mushrooms in the food processor with the “S” blade by themselves. Use the pulse-chop function. When they are chunked small but not mushy, remove them into a large mixing bowl.
Add the remaining ingredients to the food processor and process until smooth.
Combine the remaining ingredients well with the mushrooms in the bowl.
Form into patties of whatever size and shape you prefer. Place patties on teflex sheets and put in the dehydrator on 120 degrees for several hours, until top is dry enough to turn out onto mesh tray without getting stuck. Dry in the dehydrator for several more hours, until desired dryness is reached.
Serve with sliced tomato, fresh raw ketchup, mustard and mayo (made from fresh, raw organic ingredients), romaine lettuce on a raw cracker or raw bread
Ketchup:
- 1 c. sun dried tomatoes
- 1 tbs. olive oil
- 1 tsp. sea salt (check for saltiness of sun dried tomatos first)
- 1 fresh tomato (romaine is best as they’re the driest)
- 1 tbs. lemon juice or apple cider vinegar
- 3 pitted dates or 1 tbs. raw honey
- black pepper to taste
- 1 tsp. cumin
- 1 clove garlic
- 1 chunk onion
Blend all ingredients in the VitaMix.
Mayo:
- 1 c. macadamia nuts
- 1 tsp. olive oil
- 1 clove garlic
- 1 cup water
- 1 tsp. sea salt
- 1 tsp. raw apple cider vinegar
Blend until smooth and creamy.
Zucchini-Mushroom Souffle
This recipe is from raw foods pioneer Laura Fox, founder of Raw Inspirations and Visionary Culture. This delectable raw vegan recipe allows everyone to feel very satisfied and nourished. Perfect for a dinner party, you can toss a beautiful salad to go with it.
Raw vegan dishes can be enjoyed by those who are gluten free, as well as people who eat a vegan diet. As we add more raw, vegan, organic plant foods to our diets, we truly are beginning to do our part to help the health of our bodies and restore the ecology of the planet. Consider getting local produce too as much as possible. Often people who have farms cannot afford organic certification. Check around at your local farms or farmers markets. If you ask about farming practices, often you can find produce that is essentially ‘organic.’ This zucchini mushroom souffle could easily be made with yummy local produce depending on how things grow in your region.
This recipe has four components: Nut Cream, Crumble Nut Topping, Zucchini Souffle, Mushroom Souffle.
Equipment needed: Food Processor with S blade; VitaMix; Serving Dish; Mixing Bowls; Dehydrator (optional)
Nut Cream :
- 1 cup soaked nuts, macadamia, walnut, almond, or pecan
- 3 cups water
Discard soak water. Add fresh water to blender with soaked nuts. Blend until smooth. Strain into a bowl with Nut Milk Straining Bag (you will have some extra). Use 1 cup in each portion of the recipe.
Crumble Nut Topping :
- 1 c. shredded dried coconut or nutritional yeast
- 1 c. brazil nuts
- 1 tsp. sea salt
- 1 tbs. olive oil
- 1 clove garlic
Place all ingredients in food processor with “S” Blade and pulse-chop until crumbly. Sprinkle or spread on top of Zucchini Mushroom Souffle.
Zucchini Portion of Casserole :
- 2 large zucchini
- 1 large chunk onion
- 1 clove garlic
- 1 large handful each fresh basil and dill
- 2 c. macadamia nuts, brazil nuts, walnuts or pecans, unsoaked
- 1 tsp. fresh lemon juice
- 1 tsp. olive oil
- 1 tsp. sea salt
- 1 c. nut cream
Put zucchini into into food processor and pulse chop until small but not totally mushy. Remove and place in mixing bowl.
Put onion, herbs, and garlic in food processor. Pulse chop until small but not totally mushy. Remove and place in same mixing bowl.
Put nuts of choice into food processor. Pulse chop until very finely chopped, but not turned to butter. Remove and place in same mixing bowl.
Add in nut cream and remaining seasonings. Mix well until combined.
Pour into a nice appropriately-sized ceramic or glass serving dish, leaving room for the Mushroom portion of the casserole on top.
Mushroom Portion of Casserole :
- 4 large portabella mushrooms
- 5 stalks celery, chunked
- 1 large chunk onion
- 1 clove garlic
- 1 large handful fresh parsley
- 2 c. macadamia nuts, brazil nuts, walnuts or pecans, unsoaked
- 1 tsp. poultry seasoning
- 1 tsp. olive oil
- 1 tsp. sea salt
- 1 c. nut cream
Put mushrooms into food processor and pulse chop until small but not totally mushy. Remove and place in mixing bowl.
Put celery, onion, parsley, and garlic in food processor. Pulse chop until small but not totally mushy. Remove and place in same mixing bowl.
Put nuts of choice into food processor. Pulse chop until very finely chopped, but not turned to butter. Remove and place in same mixing bowl.
Add in nut cream and remaining seasonings. Mix well until combined.
Spread the mushroom portion of the soufflé on top of the zucchini portion of the soufflé in the serving dish.
Sprinkle with Crumble Nut Topping.
Optional: Place finished dish in the dehydrator for 3-6 hours as desired and serve warm.
Tofu Pitas with Cucumber Yogurt Sauce
Miracle Team member Sarah Jones contributes this recipe, and says: “This recipe is amazingly delicious! It is fresh and tasty and is one of our summer staples. I usually make my own Greek seasoning.”
Ingredients for Cucumber Yogurt Sauce:
- 1 cucumber peeled and finely grated
- 8oz plain soy yogurt
- 1tsp dill
- 1 garlic clove (minced)
- salt and pepper to taste
Everything Else:
- 1 avacado (sliced)
- 1 tomato (diced)
- 1 cucumber (thinly sliced)
- brick of firm tofu cut into slices
- baby spinach
- greek seasoning
- olive oil
- premade whole wheat pitas (or make your own!)
Directions:
Make the Cucumber-Yogurt Sauce and refrigerate.
Make a marinade for the tofu by adding a couple tablespoons of Greek seasoning to a few tablespoons of olive oil to taste. Marinade the tofu for about 30 minutes and then fry using the marinade.
Stuff your pitas!
Greek Seasoning
Ingredients:
- 2 teaspoons salt
- 2 teaspoons dried oregano
- 1 1/2 teaspoon onion powder
- 1 1/2 teaspoon garlic powder
- 1 teaspoon cornstarch
- 1 teaspoon pepper
- 1 teaspoon dried parsley flakes
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
Combine all ingredients; store in an airtight container.
TOSA Favorite Lentil Soup
Lentil soup is high in protein and fiber. Soup is a wonderful main course any time of year, or offer smaller servings as an appetizer.
Ingredients:
- 2 Tablespoons of Olive Oil
- 1 Large Shallot
- 3 Cloves of Garlic-chopped
- 7 cups water
- 2 cups dried lentils
- 2 red potatoes-cubed in small pieces
- 3 carrots-chopped small
- 1 celery stalk-chopped small
- 9 Tablespoons of veggie broth powder
- ½ teaspoon cumin
- 1 teaspoon sea salt
- ½ teaspoon pepper
- ½ teaspoon thyme
Warm the oil in the bottom of the pot and add the shallot and garlic.
When the shallot turns translucent (about 5 minutes) add the water and the remaining ingredients.
Simmer for about 1 hour.
Also fun served with a dollop of Tofutti sour cream.
Mac and Cheeze!
This recipe, contributed by TOSA General Manager and Miracle Team Member Tranaii’ah, comes from the vegan deli at OB People’s Food Co-op in San Diego.
This all time favorite is so amazing that you can serve it to your favorite fans of dairy and they will still ask for more! You can also use the sauce as a dip or on veggies. This hearty recipe serves 8.
Ingredients:
Sauce
- 1 large red bell pepper, roughly chopped
- 2 cups raw cashews
- 2 Tbl lemon juice
- 2 Tbl sunflower oil (or substitue olive oil)
- 1 1/2 tsp sea salt
- 3/4 tsp onion powder
- 3/4 tsp garlic powder
- 3/4 tsp turmeric
The Rest
- 3 cups uncooked elbow macaroni, (or have some fun with penne, twists, or others)
- 2 1/2 slices toasted bread, buttered with Earth Balance, then processed into crumbs
To Make the Sauce
In a blender or food processor, puree all the sauce ingredients until completely smooth. (while you can use a food processor, a high-powered blender such as a VitaMix makes a smoother sauce.)
To make the Mac & Cheeze
- Preheat oven to 350 degrees.
- Cook the macaroni until it is al dente, then drain.
- Combine sauce with pasta and pour into a baking dish.
- Cover and bake until heated through, about 20 minutes.
- Remove cover, add bread crumbs to top, and bake uncovered for 5 minutes more.
Kira Raa’s Community Favorite Kitcheree
A staple at all TOSA gatherings, this versatile recipe can be modified as your tastes allow. This recipe is super easy to make and is a wonderful idea for celebration groups, parties and potluck events. Best cooked very slowly in a crock pot!
Enjoy this tri-doshic recipe which digests easily and suits all body types and eating personalities. And, it is gluten free too!
Ingredients
- 3/4 cup lentils, (or mung dahl)
- 1 3/4 cup basmati rice
- 1/2 Tbl Cumin seeds
- 1 1/2 Tbl FRESH grated ginger
- 2 tsp crushed red pepper
- 5 cardamon pods, crushed
- 1/2 tsp turmeric
- 1/4 tsp asafetida
- 4 Tbl soy butter
- 1 caulifower (or broccoli)
- 2 cups peas or mixed veggies
- 8 cups vegetable broth
In a large crock pot simply add all the ingredients in the order listed above.
Stir once everything is in the crockpot and be sure the lid is on tightly. Set your crock pot to high for approximately three hours. (You will want to check on your own crockpot for actual cooking time and leave it on high until all the water is absorbed.)
Stir and turn the crockpot on warm and you are ready to serve.
Hints:
- You may wish to add about a quarter cup of water once the Kitcheree is done cooking as it sits on warm.
- Have fun with vegetable additions! I have tried just about everything and yet to find any combination that isn’t wonderful.
- If you are not sure what Asafetida is, it is a wonderful Indian spice that makes a great alternative to garlic. And yes, you can substitute garlic if you wish.
- Not into hot peppers? Then leave them out–it’s that easy!
One response to “Recipes – Main Dishes”
I just made te Mac N Cheeze Recipe for my little family and OH MY GOSH, it’s DELCICIOUS!! Even my toddler son, who is the pickiest little eater, LOVED it! We all did, really.
THANK YOU for sharing, Tranaii’ah!!!!!!! What a great idea this Soul Nourishment Recipe Section is.
LOVE TO ALL! 😉