Vegan Veggie Stew

I used to call this Parade Stew when I lived in the 'burbs of New Orleans. My kids and I would go to the annual Irish-Italian parade a couple blocks from our house and come home with a large grocery sack of onions, carrots, celery, cabbage, and potatoes.

Many of them went into stews such as this, sometimes made with water, sometimes half water and half V8. I'd add a can of green beans and a can of Green Giant Niblets corn (with the trace of water it's packed in) to the pot at the end, just enough to get warm. [Update: now I only use GreenWise frozen organic corn from Publix.]

Since I don't consume cooked tomatoes much anymore, I later took to adding sweet potatoes to the mix, as you see here. And I am more likely to use fresh green beans these days.

If you don't happen to have a parade that provides the veggies, hop on over to the grocery store and pick up your favorites. Or see what's ready in your garden (or fridge!)



Ingredients:
2 Tablespoons Olive Oil (or Grapeseed Oil - better for high temperatures)
1 medium onion, chopped
2 cloves garlic, chopped (optional)
8 cups water
3 large potatoes, chopped
4 large carrots, chopped
2 large sweet potato, chopped
3 stalks celery, chopped
1/4 large head of cabbage, chopped
1/4 to 1/2# fresh green beans (whole or cut)
1 can Green Giant Niblets corn (or fresh corn, removed from cob) [Update: now I only use GreenWise frozen organic corn from Publix. I avoid GMO foods whenever possible.]

Directions:
Add oil to stock pot and add chopped onions and garlic. Sautee over low to medium heat till softened a bit. Add 8 cups water to pot and bring to a boil. Lower heat and add chopped potatoes and carrots. Simmer for about 10 minutes, then add sweet potatoes, green beans, celery and cabbage. Simmer for another 10 minutes, then add corn [yes, even frozen corn will heat up quickly.] Heat another minute or two, then serve.

Options:
Use V8 in place of half the water
Add cayenne to spice it up
Add some chopped green pepper near the end, or summer squash (or both!)
Add some fresh or dried herbs about half way through the cooking time. Marjoram adds a sweeter flavor, rosemary a lovely aromatic flavor.

Raw Veggie Soup with Walnuts

I made this raw veggie soup in my Vitamix, but you can make it in a regular blender. Just add the chopped raw veggies and the walnuts, water and miso, and blend. Done! Yum!





Ingredients:
1 zucchini squash, chopped
1 yellow squash, chopped
1 medium cucumber, chopped (remove peel if waxed)
1 bell pepper, seeded and chopped
1/4 cup walnuts, chopped
1 Tablespoon miso (or more, to taste)
1/2 - 1 cup water - add more if needed (depends on water content of veggies and how thick you want it)

Directions: Add all ingredients to Vitamix or blender. Blend until smooth. Eat chilled or lightly warmed so you don't kill the enzymes. A nice cool soup for summer!

Options:
Add a fresh tomato, a few sprigs of fresh parsley, half an avocado, a touch of salt...whatever you have on hand and strikes your fancy!

Baked Potatoes with Steamed Veggies

This yummy vegan recipe is quick, cheap, and delicious, the trifecta of perfect food in my kitchen. It's not that I'm lazy - an old back injury makes standing for more than a few minutes painful. Likewise, sitting on a stool and reaching forward to do things is literally a pain in the neck for me.

So my culinary ventures are mostly less than ideal, but far better, IMHO, than traditional American cooking. I've come to rely on the controversial microwave a lot, though my recipes can usually be performed with stovetop or oven. (Ta da!)

Enough about me...you're here for the recipe!


Baked Potatoes with Steamed Veggies



Ingredients:
1 medium to large potato
1/2 cup steamed vegetables
1/2 to 1 oz. Vegan Rella Mozzarella (or other vegan cheez)
1 tablespoon cooking water from steamed veggies
Vegesal to taste

Directions:
Cook the potato in microwave or oven until done. Meanwhile, steam your choice of veggies on the stove top. (I used frozen veggies, steamed about 8 minutes. You can use fresh or leftover veggies.) Slice in half and place the veggies on top, add a bit of Vegesal, the cooking water, the vegan cheez, and a bit more Vegesal. Microwave or bake until the cheese melts. (Micro about 1 minute, depending on power of your machine.) Eat!

Using cooking water cuts down on the fat content. The only fat is whatever is in the vegan cheez you use.

Options:
Top with nutritional yeast, sesame seeds, cayenne, a spoonful or two of your favorite salsa.