Recipe

october162020_miso_soup_christine_mcavoy-0006.jpg

I find that in many sushi restaurants, the miso soup is about 95 percent broth with a few teeny-tiny bits of tofu, and maybe some seaweed if you’re lucky. Well, at home, you get to control how many extras go in when you make it from scratch, and it’s actually super easy.

The issue for me with most of the instant versions of miso soup is that they are full of MSG (monosodium glutamate), to which I'm allergic, so making it myself helps me control exactly what is going into the soup.

If you're not a purist (seaweed, tofu, green onions), you can load up your miso soup with other veggies. My next batch I might add mushrooms, but you can toss in lettuce, onions, clams, bean sprouts, carrots, eggplant, anything! Just make sure that you add anything that needs to cooked/softened before you boil the dashi (instructions below).

INGREDIENTS

  • 4 cups dashi (for vegan stock, follow this recipe)

  • 3 tbsp brown miso

  • 2 green onions, thinly sliced

  • Silken or medium tofu, cubed, at least 1 cup, more if you'd like

  • Wakame seaweed

INSTRUCTIONS 

  1. Make the dashi ahead of time (I made the vegetarian version with just the kelp, soaked in water overnight).

  2. Add 4 cups of dashi to a pot and bring to a boil, then simmer.

  3. Two options here: place miso in a small bowl and add a bit of the hot dashi, stirring to dissolve or add miso to the pot and whisk until dissolved. Make sure soup does not come to a boil.

  4. Add the tofu after the miso is broken down and heat through.

  5. In a pot or bowl, rehydrate the wakame seaweed (some packages have instructions) in lukewarm water for about 15 minutes. Then, drain and cut up into smaller pieces. Start with a small amount—you’ll be surprised at how much it grows.

  6. Place some of the seaweed in a serving bowl, and add approximately 1 cup of the miso soup with tofu. Top with green onions and you're ready to eat!

NOTE: The homemade dashi should last about a week in the fridge. If you double the dashi, you can freeze it for a quicker soup another day!

Makes 4 cups

Pasta Fazool
from 3 Recipes for Soup Season - for BC Living
November 10, 2020


This soup is also called pasta e fagioli, but saying pasta fazool is so much more fun. It is hearty, full of veggies and beans, and tiny, tiny pasta pieces. If you need a solid dinner after a hard day at work or a workout, then this is for you. It's super easy, especially if you can chop your veggies in a food processor, and I had almost all the ingredients in my house already.

There are a ton of different variations on this recipe. Add in some sausage for protein, toss in some leafy greens, or maybe change up the beans if you have something different on hand (chickpeas, for example). If you're vegan, skip the sausage or find some vegan sausage to toss in and sprinkle some nutritional yeast on top or vegan Parmesan, instead of regular Parmesan, which is the usual topping. 
 

INGREDIENTS

  • 1 large can of crushed tomatoes, organic if available

  • 1 can of white kidney beans

  • 5-6 cups of veggie stock, homemade from the freezer is perfect for this

  • 3 cloves of garlic, minced

  • 1 onion, finely chopped

  • 2 stalks of celery, finely chopped

  • 2 carrots, peeled and finely chopped

  • 2 mild Italian sausages, optional (vegan, if required)

  • Handful of kale or other leafy green, roughly chopped, optional

  • 1 tbsp of olive oil

  • 1 tsp of Italian seasoning

  • Salt and pepper

  • 1 cup of ditalini (short macaroni) pasta (macaroni is a good substitute if you can't find ditalini and brown rice or gluten-free are also good options)

  • 1 tbsp of Parmesan, optional (vegan, if required)

  • Fresh basil, chopped for topping, optional

INSTRUCTIONS 

  1. Finely chop the garlic, onion, carrots, and celery (I did it in a food processor to save time).

  2. Heat olive oil in large pot, then add chopped onion, garlic, celery, carrots and seasoning and stir.

  3. Cook for 15 to 25 minutes until softened and reduced in volume by at least half (the water will evaporate).

  4. If using sausage, remove from casing and add to the pot, breaking it up with a spoon and cooking until it is no longer pink. You may need to use a splash of stock after this to deglaze the pan.

  5. Add crushed tomato and 5 cups of stock and bring up to a boil, then simmer for 15 to 20 minutes (with a lid on) until it reduces slightly. If you want a thicker soup, you can cook it down some more. If it needs to be thinned out some more, add more stock.

  6. In a separate pot, boil some salted water, and then cook the pasta until just al dente. Drain and cool with cold water, then drain again.

  7. In the main pot, add kidney beans, salt and pepper, and stir, cooking for a few minutes until the beans are heated through.

  8. Two options here: you can stir the pasta directly into the pot if you’re going to be consuming it all within the next few days. If you are going to freeze some of the soup, do not add the pasta as when you reheat it, the pasta will expand and become soggy. Instead, cook fresh pasta the day you’re reheating it.

  9. Serve in bowls with additional pepper on top, optional Parmesan, nutritional yeast (or cashew Parmesan) and fresh basil.

NOTE: If using kale or other leafy greens, add them when you add the tomato and stock.

Serves 6

Butternut Squash Soup
from 3 Recipes for Soup Season - for BC Living
November 10, 2020


This one is going to make your house smell heavenly when the squash is roasting in the oven. There's not much more you can do to make this soup any better, except maybe do yourself a favour and make a double batch so you can freeze some for one of the grey winter days ahead. This recipe is dairy- and gluten-free—and vegan if you skip the Parmesan. 

INGREDIENTS 

  • Olive oil

  • Kosher salt

  • Dried rosemary

  • Sprinkle of cumin

  • 1 large or 2 small butternut squash, halved and seeded

  • 1 onion, diced

  • 4 cloves garlic, roughly chopped

  • 4 medium-sized carrots, chopped into rough cubes

  • Fresh ginger, peeled and chopped, about a thumb-sized amount

  • 1 to 2 cups vegetable stock (homemade is best, but low-sodium is good too)

  • 1 can coconut milk

  • 1 tbsp cumin

  • Salt and pepper to taste

  • Optional toppings: red pepper flakes, pumpkin seeds (pepitas), Parmesan

INSTRUCTIONS 

  1. Preheat oven to 350 F.

  2. Slice squash in half lengthwise and de-seed, then place on a lined baking sheet, face up, and drizzle with olive oil, sprinkle with kosher salt, dried rosemary and cumin.

  3. Place in oven for about an hour, until the squash is nice and soft, especially through the thicker areas, then remove and let cool fully so you can peel off the skin.

  4. While squash is cooling, heat about a tablespoon of olive oil in a large pot, then sauté onions and garlic for a few minutes until the onions become translucent.

  5. Add the chopped carrots, ginger and 1 cup of stock and simmer until carrots are soft, approximately 15 minutes. Add a bit of salt and the tablespoon of cumin, stir, cover and simmer on low.

  6. Peel the skin off the squash with a spoon or scoop and add it to the carrot and onion mixture.

  7. Transfer to a blender and purée until smooth, adding extra vegetable stock if it is too thick (you can also use an immersion blender in the pot to purée).

  8. Transfer the soup back to the pot, pour in the coconut milk, stir and simmer for a few minutes until it is heated through.

  9. Taste and add more salt and pepper if needed.

  10. Pour soup into bowls and top with optional red pepper flakes, pumpkin seeds, Parmesan and a sprinkle of fresh pepper.

Serves 6 

Broccoli “Cheddar” Soup
for Environment 911 - “But Make It Vegan” Column

Soup season is in full effect!  My mom has a great broccoli cheddar soup recipe, but it has a lot of cheese and dairy in it, and my stomach just can't do that anymore. I remembered that Hot For Food does vegan queso with potatoes and carrots as the 'cheddar'...and thought: Maybe I can make a hybrid.   

It luckily turned out, for just winging everything, and now you too can have a vegan cheddar broccoli soup on the next cold rainy day.  There are a few things that are optional in this recipe, like the Daiya cheese, if you want to make it a bit cheesier, but you could eliminate it, and it would be just as tasty.  Also, try your hand at freezing some for a later date, esp. since there isn't any dairy in it to freeze! 

----   
Makes Approx. 6 to 8 Servings 

INGREDIENTS: 

- 2 large heads of broccoli WITH the stems (or frozen stems and a large head of broccoli) 
- 2 onions, chopped 
- 1 large Yukon potato, diced 
- 4 cloves of garlic, minced 
- 3 carrots, peeled and chopped 
- 3 pieces of celery, peeled and chopped 
- 7 cups of veg broth 
- 1 tsp dried oregano 
- 1 cup non-dairy milk 
- 1/2 cup cashews 
- 2 tbsp olive oil 
- salt and pepper 
- 3 tbsp nutritional yeast  

optional: 
- 1/2 cup Daiya (or non-dairy) cheddar shreds 

INSTRUCTIONS: 

 Chop the florets off of the broccoli, and trim any leaves away. Cut the ends off of the stems, and discard, then roughly chop the rest of the stem and set aside.  Take the head(s) of the broccoli and cut into small bite-sized florets. In a small pot, steam the broccoli until it is JUST cooked. Too long and they won't hold up in the soup.  

In a large, heavy-bottom pot, heat the olive oil over medium heat.  Add in the onions, cooking for a few minutes, then the garlic for an additional minute.  Next add in the carrots, potato, celery, and broccoli stems, season with a bit of salt and pepper. Stir and sauté for a minute and then add 7 cups of the veg broth and bring to a low boil for 10 mins.  In a blender, add the non-dairy milk, and the cashews, nutritional yeast, oregano and blend until creamy.  

Working in batches, add in the broth and veg mixture from the pot until everything has been pureed. You can add a few florets of broccoli at this stage as well. Return to the pot when finished blending. If the soup is too thick you can add a little more broth/water/non-dairy milk to thin it out. But it's all preference.  You can now add in the broccoli florets that you have steamed, and the non-dairy cheese if you're using it.  Heat the broccoli through and it's ready to serve. Season with a bit of fresh pepper and.... 

ENJOY! 

  

 

But Make It Vegan: Bacon & Cheddar Perogies
Recipe for Environment 911

One of my all-time favourite easy freezer-meals are perogies (no matter how you spell them), but that said, there’s something about a hand-made fresh pierogi that is just delicious.  

Luckily this recipe can do both for you, as you’ll make a big batch and can have some that same day, and freeze the rest for another day you’re feeling lazy.  

These may be more work, but good vegan pierogis are so hard to find, and this way you can customize your fillings, and even make a few different flavours in the same batch.  

The Bacon & Cheddar Perogies is a classic, and the most popular, and it’s what I have for you below (I used the Vegan Bacon recipe from The Edgy Veg), but if you want greens you can chop and wilt some spinach, or add in some caramelized onions, or vegan ground round. Heck, you can even make some dessert pierogis with some local fruit to pair with some dairy-free ice cream.  
The world is your oyster!...or perogies I guess.  

Make Approx. 50-60 Pierogis  

INGREDIENTS: 

For The Dough:  
- 3 cups flour (more for rolling/dusting) 
- 1/2 tsp salt 
- 1/4 cup vegetable oil 
- 1 cup of water  

For The Filling:  
- 3 russet potatoes 
- approx. 1.5 cups vegan cheddar 
- salt and pepper 
- nut milk 
- 2 tbsp vegan butter 
- 3 or 4 pieces of vegan bacon (see below)  

For The Vegan Bacon from The Edgy Veg:  
- 10 pieces rice paper  
- 4 Tbsp nutritional yeast  
- 1 Tbsp garlic powder  
- 4 Tbsp olive oil  
- 6 Tbsp Bragg’s Liquid Aminos  
- ½ tsp liquid smoke (sub: 1 Tbsp bbq sauce) 
- 1Tbsp maple syrup  
- ½ tsp ground black pepper  
- ½ tsp of paprika  

For Cooking:  
- 2 tbsp vegan butter or olive oil  

For The Topping: (all optional)  
- 1 onion 
- chives and/or green onions 
- vegan sour cream (or cashew cream)    

INSTRUCTIONS:
 

Make the vegan bacon from The Edgy Veg (using any substitutes that you need) and allow it to fully cool. 
If you want to skip this step (to save a bunch of time) and just want cheddar perogies, with a smoky flavor, add ½ tsp to the filling when mixing it all together. It won’t have the crunch and chew factor, but you will still get the aroma.  

For The Dough:  

Measure out the flour in a large mixing bowl. Add in the salt and combine, then add the water and oil and begin to bring the dough together.  
I started in the bowl and when it was loosely mixed, moved it to a clean, floured countertop, and continued to knead the dough until it came together in a smooth ball. (Took a bit less than 10 mins)  
Cut the dough in half, and wrap each half with plastic wrap and let it rest for about 20mins  - you can put it in the fridge if you want, but let it warm up a bit before you start to work with it. 
*Make the filling(s) during this time - See Below   

For The Fillings:  

Scrub and peel your potatoes, and then cut into cubes. Cover with cold water, and then bring to a boil on the stove. Let the potatoes cook at a rolling low boil until you can pierce them easily with a knife (around 15-20mins-ish).  
Drain and then place the potatoes back in the pot. Add the vegan butter, and then either with a potato masher, or a hand mixer, work the potatoes until they're smooth, while slowly adding some nut milk as needed. (I don't like chunky mashed potatoes, but if you prefer, you can leave some). Lightly salt and pepper to taste, then stir in your vegan cheddar.  

If using the vegan bacon, crumble into small bits, or chop and then stir in. If just using the liquid smoke, pour in and mix well.  
Let cool to room temp so you don't burn yourself when making the perogies. 
If you'd like to use other fillings as well, you could heat some veggie ground round and wilt some baby spinach in a pan. Either use this on its own, or mix it into the potatoes.   You could also sauté some onions, and then add chopped mushrooms, cooking until they brown and the moisture has evaporated. And again, either use on its own or mix into the potatoes.    

To Make The Perogies:   

Roll out half the dough until it's about 1/8 - 1/16 inch thick (very thin) - either by hand, or in a pasta maker.  
Use a round cookie cutter, or a glass, floured, and cut the dough into circles (or ovals). Place on a floured cutting board, or cookie sheet, while you do the rest of the dough.   
Re-roll any leftover dough bits to maximize the amount of you can make.  

When the half of dough is ready and cut, grab a small bowl of room temp water. Place the circle of dough in your hand, and fill with about a heaping teaspoon of your filling of choice. This amount will vary with the size of your circles - it may take a few tries.  

Dip a finger in the water bowl and run it around the edge of your perogy circle, and then fold in half over the filling. I started pinching it together to seal it from the middle and working towards one edge, then doing the other.  
Place on a floured surface and cover while you make the rest of the perogies in this manner.  Keep going until all of the dough is gone!   

To Cook:  
*If you want to have caramelized onions for a topping, it's good to make them first, as they take some time. 
Cut an onion into half-moon slices, and then add to a frying pan that is on medium heat, with about a tsp of olive oil or vegan butter. Stir every few minutes, and you can add a sprinkle of salt as well. It will take them about 25-30 mins to caramelize. Keep warm while you make the perogies.   

Boil some salted water in a large pot. and then drop the perogies one by one into the pot. You can do about 10 at a time max, as you don't want them to stick together (or the bottom of the pot).  
[If you're one of those people that eats perogies just boiled and not fried, skip the next part and plate your perogies.]  
In the meantime, heat some vegan butter or olive oil in a frying pan over medium heat. When the perogies have cooked for about 3 mins and rise to the surface (it may take longer if you're cooking them from frozen), scoop them out with a slotted spoon and place them in the frying pan.  

Cook them until they're golden brown on both sides (to your liking).  
Place them on a plate, and top with the caramelized onions, chives or green onions, and vegan sour cream on the side - if you're using those.  

ENJOY!