Easy Vegetable Soup

Whenever we are in the mood for soup but do not feel like spending too much time cooking, this is the soup we turn to.

This recipe is from The Fat Free Vegan

Ingredients:

• 12 ounces frozen California vegetables*
• 12 ounces frozen Italian vegetables*
• 1 15- ounce can fire roasted diced tomatoes
• 1 15- ounce can no salt cannellini beans or other white beans (rinsed and drained)
• 1 15- ounce can no salt pinto beans, kidney beans, or your favorite beans (rinsed and drained)
• 1/4 cup quinoa, rinsed
• 1 tablespoon dried basil
• 1 tablespoon garlic, minced
• 1 tablespoon hot sauce
• 1/2 tablespoon dried oregano
• 1 teaspoon onion powder
• 1/4 teaspoon ground black pepper
• 3.5 cups boiling water

*Any kind of frozen mixed vegetables will work for this recipe.

Directions:

1. Add all ingredients to the Instant Pot or other electric pressure cooker. Stir.
2. Set to manual, high pressure for 2 minutes.
3. Quick release pressure.
4. Stir the soup. If you’d like it to be thinner, you can add water or vegetable broth. Check the flavor and add more seasoning as necessary.

Mushroom & Wild Rice Cream Soup

This recipe was a hit at a potluck we brought it to and super easy to make in the instant pot. It can easily be adapted to be cooked on the stove top too. You’ll just need to let it simmer for about 45 minutes before adding the kale and cashew cream.

This recipe is from For The Health Of It:

Ingredients:

• 2 medium onions, diced (I double the onions to 4 medium onions)
• 5 cloves garlic, minced
• 1c carrots, sliced
  
• 1c celery, chopped
  
• 8 oz mushrooms (I double the mushrooms to 16 oz.)
  
• 6c low sodium vegetable broth
  
• 1c wild rice
  
• 2 bay leaves
  
• 2T Italian seasoning
  
• Pinch of red pepper flakes
  
• Pepper to taste
  
• Miso to taste (I added about 1 tablespoon)
• Couple handfuls of kale chopped
• Cashew cream (1/2c cashews and 1/2c water and blend until smooth)

Directions:

1. Dry sauté onions, carrots, mushrooms, celery and garlic.
2. Add broth to veggies once they are tender along with the seasoning and wild rice.
3. Set manual 25 minutes. Natural release for 15 minutes and then quick release the rest.
4. Add in kale and let wilt for approximately 2-3 minutes.
5. Stir in cashew cream.

Italian Bean Soup

This was a super easy soup to make and a recipe where you most likely have all the ingredients on hand already. I highly recommend doubling the recipe as it is super easy and who doesn’t like leftover soup?

This recipe is from Ground Leaf:

Ingredients:

• 1 cup dry cannellini beans, soaked (can also use 2 cans of beans, rinsed & drained)
• 3 1/2 cups vegetable broth
  
• 1 tbsp tomato paste
• 1/2 medium onion, diced 
• 14.5 oz fire-roasted diced tomatoes
• 2 tbsp nutritional yeast
• 1 tbsp dried basil 
• 1 tbsp dried oregano 
• 1 tsp dried rosemary 
• 1 tsp garlic powder
• 1/2 tsp smoked paprika
• 1/4 tsp celery seeds
• 1/4 tsp black pepper
• 1/8 tsp red pepper flakes

Directions:

1. Drain beans from their soaking water and add to the instant pot. Add 3 cups water.
2. Put on lid, select manual, and adjust time to 6 minutes. When time has lapsed, allow pressure to come down naturally.
3. Taste beans for doneness. If not fully cooked, replace lid and cook for additional time. If fully cooked: drain beans. Set aside. Rinse inner pot and return to machine.
4. In the instant pot, saute the onion. Stir frequently, adding water as necessary if sticking. After about 5 minutes, add all remaining ingredients.
5. Press cancel to stop the saute function, put on the lid, select manual, and adjust time to 5 minutes. When time has lapsed, allow pressure to come down naturally.
6. Serve warm.

Enjoy 🙂

Chili Bean Macarooni

Ingredients:

• 1/2 pound dry elbow macaroni
• 1 large yellow onion, chopped
• 1 medium green bell pepper, chopped
• 2 celery stalks, chopped
  
• 3 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon dried cilantro leaves
• 2 tablespoons low-sodium tamari
• 2 teaspoons Hickory liquid smoke
  
• 1 (28-ounce) can diced tomatoes
• 1 (27-ounce) can dark red kidney beans
• 1 cup frozen yellow corn
• 1 cup water or veg broth

Directions:

1. Put everything in the Instant Pot and stir.
2. Cook for 8 min in the pressure cooker.
3. Let pressure come down for 15 minutes and release the rest.

Enjoy 🙂

Picture coming soon!

Taco Chili

This chili is so flavorful. If you have an instant pot, it is super easy to make. If you don’t have an instant pot, there are directions to cook this on the stove top below.

This recipe is from Oh She Glows:

Ingredients:

• 1 small onion, peeled and diced
• 2 garlic cloves, peeled and minced
• 1 cup dry kidney beans (or 2 cups cooked)
• 1 cup dry black beans (or 2 cups cooked)
• 1 tbsp ground cumin
• 1 tbsp ground chili powder
• One 6 oz can tomato paste
• 1 & 1/4 cup frozen corn kernels
• One 28-oz can diced tomatoes
• 2 tsp taco seasoning
• 1/4 cup chopped fresh Cilantro
• heaping 1/4 cup Nacho Cheeze Sauce (below)

Instant Pot Directions:

1. Add all ingredients except the cilantro and nacho cheeze sauce into the instant pot. Stir. Set to cook on manual  for 6 minutes with natural release.
2. Once pressure has come down naturally stir in the  cilantro and nacho cheeze sauce.
3. Serve over rice or tortilla chips. Garnish with extra cilantro and nacho cheeze sauce if desired.

Stove Top Directions:

1. Cook the beans if necessary. Meanwhile, in a large skillet, cook the onion and garlic in a very large skillet over low-medium heat until translucent,  about 5 minutes, adding water as needed to prevent sticking.
2. Stir in the cumin, chili powder, followed by the tomato paste and frozen corn. Cook for a few minutes on low.
3. Add the canned tomatoes and Cilantro and stir well. When the beans are cooked, drain them, rinse, and stir into chili. Slowly add the taco seasoning until desired taste is achieved. Simmer on low-medium heat for about 10-15 minutes. Meanwhile, make your cheeze sauce (below).
4. Stir in a heaping 1/4 cup of the Nacho Cheeze Sauce.
5. Serve over rice or tortilla chips. Garnish with extra cilantro and nacho cheeze sauce if desired.

Nacho Cheeze Sauce:

Ingredients:

• 3/4 cup raw cashews
• 1/4 cup + 1 tbsp nutritional yeast
• 1/3 cup water
• 1/4 cup salsa
• 2 tsp chili powder
• 1 tsp ground cumin
• 1 clove garlic
• Shake red pepper flakes

Directions: In a food processor or high-speed blender, add all ingredients and process until smooth, scraping down the sides as necessary.

Enjoy 🙂

 

 

Butternut Squash Chili

Here’s an easy recipe to make in the instant pot, especially when you buy an already pre-cut butternut squash. If you don’t have an instant pot, click the link below for stove top directions.

This recipe is from Fat Free Vegan:

Ingredients:

• 1 butternut squash, peeled and cut into 1/2-inch cubes (or 1 32 oz container of pre-cut butternut squash)
• 1 medium onion, chopped
• 4 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 tablespoon mild chili powder
• 1 1/4 teaspoons ground cumin
• 2 teaspoons Mexican oregano
• 1/8-1/4 teaspoon chipotle chili powder (or to taste)
• 1/2 cup water
• freshly ground black pepper, to taste
• 2 15-ounce cans beans, drained (or 3 cups cooked beans from dry)*
• 2 15-ounce cans diced tomatoes
• Optional: 3 green onion, sliced (for garnish)

Directions:

1. Add all ingredients except the diced tomatoes and green onion into the instant pot.
2. Cover and set for manual for 6 minutes with natural release.
3. Once it comes down in pressure naturally, stir in the diced tomatoes.
4. Serve over some rice and garnish with green onions if desired.

*You can use any variety of beans you want.

Enjoy 🙂

Picture to come soon.

 

 

 

 

 

Mushroom Stroganoff

This is a pretty simple meal to make in the instant pot. If you don’t have an instant pot, you can probably make it in the stove top by following the directions below and cooking the pasta separately according to the package directions.

This recipe is from Ground Leaf:

Ingredients:

• 1 onion, diced
• 8 oz white or cremini mushrooms, diced
• 2 portobello mushrooms, stemmed, gills removed (5-8 oz total)
• 3 garlic cloves, minced
• 1/2 TB tomato paste
• 1 TB flour (oat works well)
• 1/4 cup white wine
• 2 cups mushroom stock
• 1 TB Dijon mustard
• 1 TB low sodium tamari
• 1 TB fresh thyme, minced, divided
• 1/2 TB fresh rosemary, minced, divided
• 1 tsp miso
• 1/4 tsp black pepper
• 2 cups pasta
  Cashew Cream:
• 1/4 cup raw cashews
• 1/2 cup Mushroom Stock or water

Directions:

1. Press saute. Add onions & mushrooms to the instant pot and sauté until softened. Add a splash of water if sticking occurs. Add garlic and sauté for 2 more minutes.
2. Add tomato paste and stir to combine. Cook for 2 minutes. Add flour, stirring frequently, and cook for 5 minutes. Add wine to pot and use a spatula to scrape anything stuck to the bottom of the pot. Cook until wine has evaporated.
3. Add mushroom stock, mustard, soy sauce, miso, pepper, half of the thyme, half of the rosemary, and pasta. Scrape anything that has stuck to bottom of pot.
4. Press cancel to stop saute function. Secure lid and determine time for cooking. The time will be determined on your pasta package. Look at the standard cooking time on your pasta (example: 11-14 minutes), take the smaller number, divide by 2 and round down to the nearest whole number. In this above example you would set the machine for 5 minutes. Set the timer on your instant pot using the manual button.
5. While pasta is cooking make the cashew cream. Add cashews and stock/water to blender and blend until smooth.
6. When pasta is done cooking, quick release pressure.
7. Add cashew cream to pasta and stir to combine. Serve with a side of your favorite green vegetable.

Enjoy 🙂

Butternut Squash Soup with Lentils

Here is the perfect Fall soup! It includes potatoes and red lentils to make this soup creamy and filling.

This recipe is from T. Colin Campbell Center for Nutrition Studies:

Ingredients

• 2 small onions, chopped (or 4 tbsp onion flakes)
• 4 garlic cloves, minced (or 2 tsp granulated garlic)
• 2-cm piece of ginger root (or 1 tsp ginger powder)
• 1 tsp turmeric
• 1 butternut squash, peeled and chopped (6 cups cubed)
• 1 sweet potato, chopped
• 2 small potatoes, chopped
• 1/2 cup red lentils, rinsed and drained
• 2 cups vegetable broth
• Black pepper & smoked paprika, to taste

Directions:

1. Add all ingredients into the instant pot. Set to cook on manual  for 10 minutes with natural release. Use an immersion blender to blend to desired consistency. Add black pepper & smoked paprika if desired.

Enjoy 🙂

Lentil Sloppy Joes

Ingredients:

• 1.5 cups brown lentils
• 2 cups water
• 1 yellow onion, diced
• 1 green bell pepper, diced
• 2 cloves garlic, minced
• 8 oz can tomato sauce
• 6 oz can tomato paste
• 3 tablespoons chili powder
• 2 teaspoons oregano
• 1 tbls yellow mustard
• Optional: cayenne pepper

Directions: Put all ingredients in instant pot and set on manual, high pressure for 24 minutes with natural release.

Enjoy 🙂

Picture coming soon!

Smoky Corn Chowder

This recipe is from High Carb Hannah:

Ingredients:

• 2 large russet potatoes (about 1 pound), cut into chunks
• 1 red pepper, cut into chunks
• white onion (about 8 oz.), cut into chunks
• 1 cup red lentils
• 3 tablespoons smoked paprika
• 1 tablespoon garlic powder
• Curry paste to taste (optional)
• 1 tablespoon Better Than Bouillon (vegetable) or 1 tablespoon of miso, add to taste
• 1 can coconut milk
• 2 one pound bags of frozen corn (use roasted frozen corn if you can find it)
• 4 cups water
• 1 tablespoon or more of liquid smoke (add after cooking), to taste

Directions:

To make on the stove top: Add all ingredients to a large pot and bring to a boil. Cover and simmer for about an hour. Use and immersion blender to blend to desired consistency. Add in liquid smoke. Serve over rice and garnish with extra smoked paprika if desired. Enjoy!

To make in the Instant Pot: Throw everything into the Instant Pot and cook 15 minutes with natural release. Use an immersion blender to blend to desired consistency. Add in liquid smoke. Serve over rice and garnish with extra smoked paprika if desired. Enjoy!