Welcome to Street Prophets Sunday Coffee Hour cleverly located at the intersection of religion and politics. This is an open topic thread. My niece’s husband is a Vegetarian. I have created a lot of recipes that adapt meat recipes using vegetarian substitutes like Morning Star which is prominent out where we live. I have a lot of recipes so this will be one of a series of diaries.
Here are some vegetarian soups and stews.
Vegetarian Recipes Part 1.
Crockpot Hearty Split Pea Soup - Vegetarian
Serving Size: 10
Amount Measure Ingredient -- Preparation Method
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16 ounces split peas
1 pound Yukon Gold potatoes -- diced
1 cup celery -- sliced
1 cup carrot slices
2 cloves garlic -- minced fine
1 small sweet onion -- minced
5 cups low sodium vegetable broth
1 cup sweet sherry
1 teaspoon seasoned salt
½ teaspoon seasoned pepper
1 teaspoon allspice
1 teaspoon dried basil
1 teaspoon dried thyme
1 teaspoon dried marjoram
1 tablespoon low sodium soy sauce
Put the peas in the bottom of the crockpot. Add potatoes, carrots, celery, onion, and garlic in that order.
Sprinkle the salt, pepper, allspice, basil, thyme, and marjoram evenly over vegetables. Add soy sauce. Pour sherry and three cups of the vegetable broth. Cover.
Cook on LOW for five hours or cook on HIGH for two hours.
Add remaining two cups of vegetable broth and stir to combine. Cook on LOW for an additional three to five hours or HIGH for an additional two hours.
Per Serving: 264 Calories; 1g Fat (2.3% calories from fat); 18g Protein; 41g Carbohydrate; 15g Dietary Fiber; 0mg Cholesterol; 484mg Sodium. Exchanges: 2 Grain (Starch); 1½ Lean Meat; ½ Vegetable; 0 Fat; 0 Other Carbohydrates.
Not for Wimps Hot and Sour Soup - Vegetarian*
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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1 small shallot -- finely minced
5 ounces shiitake mushrooms -- sliced thin
2 cloves garlic -- minced fine
1 teaspoon ginger root -- minced fine
¼ cup green onions -- sliced thin
1 pound firm tofu -- sliced thin
8 ounces water chestnuts, canned -- sliced thin
8 ounces bamboo shoots, canned -- sliced thin
2 ounces pimientos -- minced
2 tablespoons chives -- minced
40 ounces low sodium vegetable broth
¼ teaspoon crushed red pepper flakes
1 teaspoon Tiger Sauce or other hot sauce
2 tablespoons low sodium soy sauce -- divided
1 tablespoon A-1® Steak Sauce
2 teaspoons sesame oil
2 tablespoons rice wine vinegar
¼ teaspoon white pepper
1 tablespoon chili garlic sauce
1 tablespoon sherry
1 tablespoon cornstarch
Mix 1 tablespoon soy sauce, sherry and cornstarch in a small bowl. Add the tofu and let marinate for at least 15 minutes.
Heat oil in large saucepan or Dutch oven. Add shallots and green onions. Cook until softened.
Add mushrooms and tofu. Cook until mushrooms and tofu start to brown.
Add garlic and ginger and cook until fragrant about 30 seconds.
Add remaining ingredients and bring to a boil.
Reduce heat and simmer for 30 minutes.
Per Serving: 171 Calories; 4g Fat (19.2% calories from fat); 14g Protein; 24g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 540mg Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat; 1 Vegetable; ½ Fat; 0 Other Carbohydrates.
Hearty Hot and Sour Soup - Vegetarian*
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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4 ounces mushrooms -- sliced
2 cloves garlic -- minced
½ teaspoon fresh ginger -- minced
¼ cup green onions -- sliced
1 pound firm tofu -- sliced thin
3 tablespoons vegetable oil
8 ounces water chestnuts, canned -- sliced and drained
8 ounces bamboo shoots, canned -- sliced and drained
42 ounces low sodium vegetable broth
¼ teaspoon crushed red pepper
2 teaspoons Tiger Sauce or other chili sauce
2 teaspoons soy sauce, low sodium
1 tablespoon A-1® Steak Sauce
2 teaspoons sesame oil
2 tablespoons apple cider vinegar
Heat oil in large pot or Dutch oven. Add garlic, ginger and onions. Cook about one minute. Add mushrooms and tofu. Cook until mushrooms soften and tofu browns.
Add rest of ingredients and bring to a boil. Reduce heat and cover and simmer for 30 minutes.
Per Serving: 157 Calories; 9g Fat (48.4% calories from fat); 12g Protein; 9g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 399mg Sodium. Exchanges: 0 Grain (Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 1½ Fat; 0 Other Carbohydrates.
Southwest Chock Full of Goodies Stew - Vegetarian*
Serving Size: 10
Amount Measure Ingredient -- Preparation Method
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2 tablespoons vegetable oil -- divided
1 pound Morning Star Crumbles
22 ounces baked beans -- drained
2 ounces pimientos -- drained and diced
2¼ ounces black olives -- drained and diced
14½ ounces no salt added diced tomatoes -- drained
15¼ ounces no salt added corn -- drained
8 ounces no salt added tomato sauce
6 ounces no salt added tomato sauce
1 small onion -- diced
2 cloves garlic -- diced
1 cup red wine
1 cup instant rice
1 cup low sodium vegetable broth
½ teaspoon salt
¼ teaspoon black pepper
1 teaspoon ground cumin
1 tablespoon chili powder
1 teaspoon dried oregano
¼ teaspoon crushed red pepper
Add 1 tablespoon to oil to Dutch oven and heat until shimmering. Add crumbles and brown breaking up chunks. Drain and remove to a bowl or colander.
Add remaining tablespoon of oil to empty pan. Add onion and garlic and cook for two minutes.
Add tomato paste, salt, black pepper, cumin, oregano, chili powder and crushed red pepper. Mix together and cook for two minutes.
Add crumbles and mix together.
Add tomato sauce and wine and mix together.
Add beans, pimentos, olives, tomatoes and corn. Mix well. Bring to boil and then lower heat and simmer for 15 minutes.
Add rice and mix well and simmer for 15 minutes. Serve.
Serving Ideas: Goes well with cornbread.
Per Serving: 277 Calories; 6g Fat (20.2% calories from fat); 15g Protein; 40g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 698mg Sodium. Exchanges: 2 Grain (Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; ½ Fat.