Black-Eyed-Pea Soup with Quinoa

Ingredients:
1 bag of black-eyed peas (2 c. dried)
3 2-3" pieces of kombu (or 3 bay leaves)
8 c. plus 1/4 c. veg. broth (see link for my video for homemade recipe)
http://www.youtube.com/watch?v=KytvPc251uo
1 red onion
4 cloves garlic, minced
3 carrots, chopped
3 celery stalks, chopped
1 green bell pepper, chopped
4 tomatoes, deseeded and chopped
2 T. fresh oregano (or 2 t. dried)
1 bunch spinach, de-stemmed and chopped
3 T. apple cider vinegar
the juice of one lemon
3 T. fresh cilantro, chopped
salt and pepper to taste
3 c. cooked quinoa

Soak beans in a large pot of water overnight with one piece of kombu.  Drain and rinse, reserving the kombu.

In a large soup pot, add 1/4 c. veg broth over med.-high heat.  When hot, add in this order as you chop; onion, garlic, green pepper, carrot, celery, and 2 remaining pieces of kombu.  Add tomato and oregano and cook a few minutes more.  Add beans and remaining broth and bring to a boil, skimming off any foam that arises.  Reduce heat, cover, and cook for one hour.  

Add chopped spinach and apple cider vinegar and cook 15 min. longer.  Meanwhile, in a medium saucepan, cook quinoa according to package directions.  Preferably, use additional veggie broth in place of water for improved flavor.

When soup is ready, add lemon juice, cilantro, and season with salt and pepper to taste.  Cook an additional 15 minutes, then let cool a bit.  Remove kombu and puree with a hand-held immersion blender or in batches in a food processor.  Add quinoa and serve. MMMMMM

Tomato, Avocado and Greens Sandwich

Such and easy sandwich to make and it tastes gourmet!

2 slices pumpernickel bread (or dark rye)
Dijon mustard for spreading
Fat-free tofu sour cream (see recipe below)
1 thin slice of red onions, halved
1/2 cucumber, sliced
1/2 tomato, sliced
1/4 avocado, sliced
one handful lettuce of choice, washed
one handful of sprouts

Toast bread if you like, then spread mustard on one slice, and tofu sour cream on the other.

Assemble and enjoy!





Tofu Sour Cream

(modified from RFD cookbook by Anne Gentry)
12 oz. silken tofu, 2 T. umeboshi vinegar, (or any vinegar), 1/4 t. minced garlic, 1 T. ketchup, 1 t. dry mustard, 1 t. dried dill
Blend all ingredients (except for dill), transfer to a container, mix in dill. Cover and refrigerate at least 2 hours.

Spinach & Artichoke with Tomato & Basil Pasta

So this is the first recipe I have created since becoming a Food For Life Instructor last month.  My posts on the Vegan Family Meals blog will be less frequent as I am focusing on this new chapter in my life, but the recipes from here on out will reflect the nutritional guidelines of PCRM's award-winning program. So that means that my original recipes will be even healthier than before!  See if you can see what has changed (or more specifically has been omitted-hint hint).  BTW, this one is designed to be super quick and easy.  Enjoy!

1 1/2 c. marinara sauce
1/4 c. mushrooms, chopped
1 can artichoke hearts in water, drained, rinsed and chopped
2-3 c. fresh spinach, washed
1/2 pkg. organic silken tofu, drained and rinsed
1/2 t. garlic powder
1/2 t. dried minced onion
1 t. dried oregano
1/3 c. fresh basil, chopped
1 c. organic soy milk or other nondairy milk such as hemp, coconut, almond, etc.
salt and pepper to taste
1 pkg. pasta noodles of choice

In a medium saucepan over medium heat, add 1/2 c. marinara sauce.  Add mushrooms, artichoke hearts and spinach and cook for 5 minutes.  Crumble in tofu, garlic powder, dried onion, oregano and basil.  Cook until heated through stirring occasionally.  Add milk and last cup of marinara sauce.  Cool slightly and puree with a hand-held immersion blender or in batches in a blender until smooth. Add more marinara for red sauce, or more milk for white sauce, until desired consistency is reached.  Season with salt and pepper to taste.  Cover and keep warm until noodles are ready.

In a large pot of water, cook pasta noodles according to package directions.  Drain and rinse, then mix with sauce in a large bowl and serve.  Enjoy!