Creamy Potato Soup

Crispy fall weather brings with it evenings when all we eat for dinner is a bowl of hearty soup. Today was the first really chilly day of the year. We went on an approximately 4 mile hike (brr!) and came home and lazed for a few hours. Having been frozen to the bone earlier, both HOMY* and I wanted soup for dinner. I had some shredded potatoes in the freezer that I'd picked up on a whim and I decided to use those today. Simply potatoes has not added oils in their freezer packs so they're great to have in the freezer for on days you run out of fresh stuff.

Prep Time: 30 min

Ingredients (Serves 2):

1. 1 x 12oz Simply Potatoes (Shredded Hash Browns) or 3 cups fresh shredded potatoes
2. 1 Medium Red Onion, diced
3. 1.5 cup Non-Dairy Milk
4. 1 tbsp Minced Garlic
5. 1 tbsp fresh or dried Scallions
6. 2 tsp dried Basil
7. 2 tsp Brown Miso
8. 1 tsp Liquid Smoke
9. 1 tbsp Soy Sauce
10. Salt and Pepper, to taste

Directions:

Line a stock pot with water and add red onion, minced garlic and scallions. Bring to a boil, reduce heat to medium low and cook until the onions are translucent. Add potatoes and non-dairy milk (of choice). Bring to a boil and then reduce heat to medium. Cover and allow to simmer for about 10 min. After the potatoes are cooked and beginning to break down, add basil, liquid smoke, soy sauce and stir.

Add more water to achieve the desired consistency (making sure to boil and simmer for a few minutes every time you add more water, else the soup will taste watery). Remove from heat when done, stir in Miso. Taste test for salt, and add more as needed.

Serve immediately with warm bread for sopping. Enjoy! We licked our bowls clean!! 

* HOMY = Husband of Many Years (term coined by my dear friend, Bindu! Thank you, Girl!)

Nutrition Facts (Per Serving): Calories 242 (Fat Calories 29)
Total Fat 3.2 g; Carbohydrates 44.5 g; Fiber 7.0 g; Sugars 2.6 g; Protein 5.7 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Chickpea Hash

As part of a whole-foods lifestyle, it is my attempt to reduce our overall consumption of processed grains and grain products, especially white rice and white pastas. My husband is not a big fan of brown rice. He loves barley and bulgur but the mention of brown rice usually elicits a long face ;-) !!! So I'm always looking for different ways of substituting white rice in my recipes. Today, as I was getting ready to prepare dinner, I decided to switch white rice with potatoes. My initial thought was to just serve my chickpea recipe over steamed potatoes, but then I decided to try something different. And the result was actually phenomenal. Tony has 2 bowls full :) despite his initial reservations.  

Prep Time: 20-25 min

Ingredients (Serves 4):

1. 2 x 15oz cans Chickpeas (drained and rinsed)
2. 1 Small Red Onion
3. 4 Medium Roma Tomatoes
4. 4-5 Small Russet Potatoes
5. 2 tsp Garlic Powder
6. 2 tsp Onion Powder
7. 2 tsp Italian Seasoning
8. 1 tsp fresh diced or freeze-dried Basil
9. 1 tsp Paprika, to taste
10. 2 cups Water or Home-made Vegetable Broth 
11. Salt and Pepper, to taste

Directions:

Dice onion and 2 tomatoes and set aside. Puree the remaining 2 tomatoes in a blender until smooth and set aside. Peel potatoes and shred to match stick fries or hash brown thickness using a food processor or julienne using a mandolin slicer (about 2 cups). I used a mandolin today as I already had it out for the baked chips I made earlier. Set aside until ready to use. Line a heavy pot with water and add onions. Saute on medium-high heat until onions are translucent and add tomatoes and garlic and onion powders and saute until almost all the water has evaporated and the tomatoes take on a deep red color from the caramelizing sugars. Add a splash of water and add hash potatoes. Toss well making sure that the potatoes don't stick to the bottom or burn. Once well mixed, add 2 cups of water or broth, and add chickpeas. Add remaining seasonings, mix well, cover and simmer on low for 10 min, or until potatoes are fork tender. As the potatoes cook, they'll release some of their starches and make the broth rich and creamy and starchy. Garnish with fresh basil and freshly cracked black pepper. Enjoy! 

My Assessment: This was a great way to sub out rice or even pasta in this dish. Loved the starchy feel of the potato and the shredded/julienned potato almost had a pasta like consistency in this dish. Tony loved it and so did I. :)

Nutrition Facts (Per Serving)*: Calories 271 (Fat Calories 17)
Total Fat 1.9 g; Carbohydrates 55.3 g; Fiber 16.2 g; Sugars 5.7 g; Protein 13.4 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary.

If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Baked Taco Chips

I'm fast approaching my 2-Year Plantiversary!!! Yay for me!! Even after all this while, I still occasionally crave the crunch of a bag of potato chips. Since I've reduced processed foods to an absolute minimum, greasy potato chips out of a bag are pretty much a no-no. I decided to try making some home-made potato chip today to see if they would satisfy that itch!!

Prep Time: 20-25 min

Ingredients (Serves 4):

1. 3 small russet potatoes (about 1 cup)
2. 1 tsp Onion powder
3. 1 tsp Garlic powder
4. 1 tsp Taco Seasoning
5. Salt, to taste 

Directions:

Preheat oven to 350° F. Thinly slice the potatoes using a food processor or a mandolin slicer. Spray a rimmed cookie sheet with a thin layer of cooking spray. Use a paper towel to wipe any excess oil off, leaving behind only a thin glossy layer all over the sheet. Toss potato slices with all spices (save the salt for later, if needed) and then spread in a single layer (some overlap is okay) on the greased cookie sheet. Bake, uncovered, until golden brown and crispy with an occasional shake of the sheet every few minutes. Mine were nice and golden in about 17 min. Remove the sheet from oven and let stand for a few minutes before transferring to a serving plate! Enjoy!

My Assessment: Loved these. Even my 4y old loved these chips and was a tad disappointed when mommy and daddy finished their share ;)

Nutrition Facts (Per Serving): Calories 31 (Fat Calories 1)
Total Fat 0.1 g; Carbohydrates 7.0 g; Fiber 1.0 g; Sugars 0.9 g; Protein 0.8 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Aloo MIrchi Subzi

Some days are just meant to be 'Roti & Subzi Days'!! That's comfort food to an Indian. Some fresh chapatis and one curried vegetable. On this Tuesday evening, that is all I was in the mood for. I had some Russet potatoes, some red and green bell peppers and so it was a night for Aloo (Potatoes) and Mirchi (Sweet Peppers). 

Aloo Mirchi Subzi

Prep Time: 20-25 min

Ingredients (Serves 4):

1. 2 Russet Potatoes, peeled, and cut into 1/2" cubes (about 2 cups)
2. 1 Medium Red Onion (diced, about 1/2 cup)
3. 1 Large Green Bell Pepper (diced, about 1 cup)
4. 1 large Red Bell Pepper (diced, about 1 cup)
5. 2 tbsp Ground Cilantro seeds
6. 1/4 tsp Turmeric
7. 1 tsp Cumin Seeds
8. 1 tsp Deggi Chili Powder
9. 2-3 tbsp fresh, chopped Cilantro leaves. 
10. Salt, to taste

Directions:

Line a pot on medium heat with water and add onion. Saute for a couple of minutes until translucent and add diced potatoes. Saute for a good 10 minutes on medium heat until the potatoes are almost done (fork tender). Add all the dry spices, toss well and then add diced peppers. Mix everything well. Sprinkle chopped cilantro leaves on top, reduce heat to medium low, cover and cook for about 5 minutes until the peppers start to wilt. For this dish, in the end you want the potatoes to be almost a little over-cooked (but you don't let them become completely mushy). And you want the peppers to be cooked and tender, but you want them to retain just a bit of a crunch!! Serve hot, as a side dish with whatever else you're having, or enjoy this dish as your entree with Naan or fresh rotis! Yum! 

Nutrition Facts (Per Serving): Calories 152 (Fat Calories 5)
Total Fat 0.6 g; Carbohydrates 33.8 g; Fiber 6.0 g; Sugars 4.7 g; Protein 4.0 g

Tips for Leftovers:

1. Spread a thin layer of hummus on 2 slices of bread, load up with subzi, bring the sandwich together and grill on a George Foreman, or sandwich maker until crisp. Serve hot with tomato ketchup, or even better, with fresh mint chutney!
2. Roll out a fresh roti (uncooked), load up one half (of the central portion) with subzi, fold over and seal the ends with wet fingers (almost like a large ravioli, or dumpling). Crimp the edges with your fingers, place on a parchment paper lined cookie sheet and bake in an oven (375 F) for 20 minutes (or until crisp), for fresh home-made, non-fried, Samosas! 

Rosemary Potato & Celery Soup

Simple pleasures .. bubbles (for him) ..
a glass of wine (for me) ..
.. & warm sunshine in Central Ohio!

I opened a bottle of wine this afternoon after a long time because it just felt right. Nik and I were outside most of the day. Our neighbor visited with us for a little bit .. but for the most part, it was him and I chilling on a rather uncommon (these days!) warm spring afternoon in Central Ohio. He had his bubbles and his baseball bat and his scooter and I had my glass of wine and Nook to read the rest of my latest book! We spent a blissful afternoon under the budding trees (thank goodness I've got a fresh bottle of prescription Flonase!!) 

Anyhow, in the end, I was left with an almost full bottle of wine (since the wuss in me can consume 1 glass/sitting). I also had a pack of celery sitting in the fridge so I decided to use both for dinner and make a celery soup, with a white wine base. 

I looked at various recipes online and then decided to make a variation of one of I found. I included Rosemary since I've developed a fondness for the rosemary-potato combination.  

Adapted from: Crash Test Vegetarian [Vegan] Potato Soup

Prep Time: 30 min

Ingredients (Serves 6):

1. 1 lb Celery (diced)
2. 1.5 lb Russet potatoes (diced)
3. 3 cups of White Wine (preferably dry, and not too sweet)
4. 3 cups water or Home-Made Vegetable Broth
5. 1 tbsp 'Better than Bouillon' Mushroom or Vegetable Base
6. 3 tsp Onion powder
7. 2 tsp Garlic powder
8. 1 tsp Nutmeg powder
9. 2 tsp fresh Rosemary, diced
10. 3 tbsp Whole Wheat Flour
11. 3 tbsp Nutritional Yeast
12. 1/2 cup Almond Milk
13. Salt and Pepper, to taste

Rosemary Potato & Celery Soup

Directions:

In a deep stock pot, add 3 cups of wine and add celery with a sprinkle of salt. Bring to a boil and then reduce to a simmer to allow celery to cook down into the wine (it will become more translucent). Then add diced potatoes, onion, garlic and nutmeg powders, bouillon base and more water (or broth) and simmer until potatoes are tender (~15-20 min). Cover partially to prevent over-drying. Add more water (or broth) as needed to keep the soup runny. In a separate stock pot on medium-low heat, dry roast the whole wheat flour until golden and then add a splash of water and then almond milk. Whisk this mixture to make a smooth roux. Add more water (or broth) as needed and whisk until smooth and frothy. Then add nutritional yeast and whisk again. Bring to a slow boil (on simmer) and then transfer contents to the soup. Mix well and allow to simmer for another 5 minutes to allow the soup to become thick and creamy. Taste test for salt and serve hot with a sprinkling of freshly cracked black pepper. 

Nutrition Facts (Per Serving)*: Calories 185 (Fat Calories 9)
Total Fat 1.0 g; Carbohydrates 30.3 g; Fiber 5.8 g; Sugars 3.5 g; Protein 5.5 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary tremendously.

Mud Puddle Chickpeas

Growing up, my grandma used to make what she called 'Chikad Chhole' ... and the best translation I can come up with is Mud Puddle Chickpeas. I know, that is kinda pathetic. However, the name is quite catchy in my opinion and is indeed a literal translation of my grandma's name for this dish. She made it with Chickpeas as well as with Green Split Peas. The recipe is about the same for both kinds of beans.

Chikad Chhole

Prep Time: 25-30 min (with canned chickpeas)

Ingredients (Serves 4):

1. 2 x 15 oz Canned Chickpeas (drained and rinsed) (~3 cups cooked)
2. 1 x 15 oz Canned Diced Tomatoes (I used Hunt's No Added Salt, Fire Roasted)(~1.5 cups fresh)
3. 1 tbsp Ginger-Garlic Paste
4. 1 tbsp Goya Recaito Cilantro Cooking Base
5. 2-3 cups Water or Home-made Vegetable Broth
6. 1 tbsp Cumin Seeds
7. 1 tbsp Cilantro Seed powder
8. 1/4 tsp Turmeric
9. 2 tsp Deggi Chilli Powder
10. Salt and Pepper, to taste
11. Lemon/Lime juice, to taste
12. Hot Sauce, to taste

Directions:

I used canned chickpeas and canned tomatoes in the interest of time and because I forgot to soak chickpeas last night. If you remember to soak them overnight, make sure you precook the chickpeas for this recipe. In a stockpot, bring about a cup of water to a rolling boil. Add ginger-garlic paste, cilantro cooking base and spices and the tomato. Bring to a boil again, reduce heat to a simmer and cook tomatoes until they begin to disintegrate (5-7 min). Add chickpeas, and another cup or water or vegetable broth and mix well and continue to simmer for another 5-10 minutes adding more water, as needed, to keep the dish runny, but not soupy. Do a quick taste test and add more salt, pepper, and spices as needed. The tomato should add a certain sweet tang to the dish. Once you're satisfied with the taste, use a potato masher and press down on the chickpeas about 10-12 times so that some of the chickpeas get smooshed and form a thick mud (now you get why this dish is called a mud puddle?) making sure to leave about 2/3rd of the chickpeas still intact i.e. just enough that the intact chickpeas are floating in the mud :)!!! My grandma used to serve these over sliced bread, or rice, sprinkled with fresh lime juice and garnished with fresh cilantro leaves, fresh thinly sliced onions, sliced serrano/jalapeno peppers and even fresh sliced ginger. Instead of using bread or rice as the bed, I served these lovely muddy chickpeas over a freshly baked potato. Top off with hot sauce, as desired. 

Mud Puddle Chickpeas over a Baked Potato

My Assessment: Even without a lot of the fresh stuff that my grandma served these with, this dish was awesome and a hit with my dear American husband as well.

Quick Tip: If you want it extra spicy, or flavorful, add an additional tbsp of taco seasoning. Adds some extra zing. 

Nutrition Facts (Per Serving)*: Calories 226 (Fat Calories 34)
Total Fat 3.8 g; Carbohydrates 37.9 g; Fiber 11.7 g; Sugars 8.2 g; Protein 10.4 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary tremendously.

Black Bean & Lentil Soup

So the DH is feeling a little under the weather with a sinus infection. What better to feed the poor baby than a wholesome home-made soup. I often add split lentils to my soups to increase overall protein content and also to make the broth at little creamier. Skinned Split lentils tend to breakdown when cooked well and that helps add a nice creaminess to soups. So much better than adding dairy based cream or additives like corn starch. This one came together really well. 

Black Bean & Lentil Soup

Prep Time: 30 min

Ingredients (6 Servings):

1. 1 cup Mung Dal (split, skinned)
2. 1 x 15oz can Black Beans, drained, rinsed.
3. 1 Russet Potato, peeled and diced
4. 1 Large Tomato, diced (~1 cup)
5. 1 x 12oz Bag of Frozen Spinach
6. 1 tbsp Minced Garlic
7. 1 tbsp Better than Bouillon Mushroom Base
8. 1.5 tbsp Dried Parsley flakes
9. 1-2 tsp Lawry's Garlic Salt
10. 8-10 cups Water or Homemade Vegetable Broth
11. Salt and Pepper, to taste
12. Hot Sauce (I use Cholula, optional)

Directions: 

Add all ingredients to a deep stock pot (start with 8 cups of water/broth and add more later, if needed). Bring to a boil and allow to simmer until lentils are tender and begin to break apart (~20-25 min). Taste test for salt, and add pepper for a garnish. Serve hot :) 

Tony's Assessment: Loved it. He ate 2 bowls for dinner and asked to take some for lunch tomorrow. 

My Assessment: This was a very filling soup by my standards. I was pretty full halfway through my first bowl and finished it only so as to not waste any. I liked it better with hot sauce added to it!! 

Nutrition Facts (Per Serving)*: Calories 170 (Fat Calories 15)
Total Fat 1.7 g; Carbohydrates 31.4 g; Fiber 7.9 g; Sugars 2.0 g; Protein 9.5 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary tremendously.

Mummy's Aloo Gobi

I had some store-bought Naan sitting in the fridge and I really wanted to make a nice Subzi to eat with it. Tony usually prefers something wet with his naan, but I knew I wanted a somewhat drier vegetable. The dish I decided on was a great compromise. Moist enough to stick well to the naan and dry enough to not drip while eating. Cauliflower (New Veggie #38) is a seasonal winter vegetable in India and I remember cool winter afternoons when we would eat Aloo Gobi with fresh chapatis, straight off the griddle. Yum! 

Aloo Gobi w Naan

Prep Time: 20-30 min

Ingredients (2 Servings):

1. 1 head of Cauliflower, cut into bite-sized pieces (~1.5 cups)
2. 1 Idaho Russet Potato, peeled and diced into bite-sized pieces
3. 1 small Red Onion, diced (~1/3 cup)
4. 1/4 tsp Turmeric
5. 1-2 tsp Ground Cumin
6. 1-2 tsp Ground Coriander Seed
7. 4-6 whole pepper corns
8. 1 tsp dried Cilantro leaves 
9. 1/2 tsp Deggi Chili Powder
10. Salt, to taste

Directions:

Mix diced onions and potato together and dry roast in a pre-heated deep skillet for a few minutes. Add spices, except salt and dried cilantro, and mix well. Add a splash of water, as needed to prevent sticking. Now mix in the cauliflower and add another splash of water. Reduce heat to medium low, cover. Every few minutes, uncover, toss well and test cauliflower. Once fork tender, mix in dried cilantro leaves and add salt to taste. The final dish should be very moist with the potatoes almost crumbly and the onions well mixed into both the potatoes and cauliflower. If it feels dry, add another splash of water and mix well until well blended. Serve with fresh chapatis or warm naan. For an added kick ... sprinkle some Cholula Hot Sauce on top of the dish while still steaming hot!! That stuff kicks this dish by several notches into the world of amazing!! :)

Aloo Gobi w Naan

Nutrition Facts (Per Serving): Calories 92 (Fat Calories 4)

Total Fat 0.5 g; Carbohydrates 20.7 g; Fiber 3.8 g; Sugars 3.8 g; Protein 3.6 g

Spicy Thai Peanut Sauce

For some odd reason, I was craving Thai Peanut Sauce today. I love the HH "Cheater" Pad Thai Sauce and decided to make a spicier hotter version of it tonight!! 

Spicy HH Thai Peanut Sauce

Prep Time: 15 min

Directions: 

Prepare 2x recipe of HH "Cheater" Pad Thai Sauce* and set aside. Boil a bag of Boil-in-a-bog Brown rice (about 1.5 cups), drain and divide into 2 serving bowls. Steam 2 scrubbed Russet potatoes in the microwave (scrub, rinse, place soaking potatoes in grocery bag, wrap, and microwave on high for 7-9 minutes).  Meanwhile saute 4 cups of Baby Spinach in a skillet with 1 tbsp of crushed/minced garlic and 2 tbsp Low-Sodium soy sauce and a splash of water. Transfer sauteed spinach to serving bowls containing boiled brown rice. Once potatoes are tender, remove from bag, transfer to serving bowls and cut open. Drizzle the peanut sauce over the 2 bowls, dividing it approximately equally and serve hot :) 

HH Cheater Pad Thai Sauce (1 recipe, whisk everything together until smooth):

1. 2 tbsp warm water
2. 2 tbsp Soy Sauce
3. 1 tbsp Smooth Peanut Butter
4. 1 tbsp Sweet Red Chili Asian sauce
5. 1/4 tsp granulated garlic powder
6. 1/4 tsp ground ginger
7. 1/4 tsp hot sauce (to taste)

For Smooth Peanut Butter: I used "Naturally More" Smooth Peanut Butter with flax seed.

For Sweet Red Chilli Sauce: I used "Huy Fong" Sambal Oelek Chili Paste (super spicy)

For Hot Sauce: I used "Huy Fong" Sriracha Chili Sauce (even spicier).

My Assessment: What a lovely easy dinner to have on a week night! Got my 2 cups of greens in (albeit wilted - the fiber is still all there!). The HH Sauce is one of my favorites. With the Sambal Oelek Chili paste, it was lip-smacking good (especially if you're into hot stuff!). If you're not into hot foods .. make this the standard way and the dinner will still be equally amazing!!! Yum!! 

 
Nutrition Facts (Per Serving): Calories 346 (Fat Calories 52)
Total Fat 5.8 g; Carbohydrates 63.9 g; Fiber 7.5 g; Sugars 7.3 g; Protein 16.04 g

Braised BBQ Celery

As a plant-based person, I am proud to say that I am no longer scared of starches and carbohydrates. I eat white and sweet potatoes and brown rice and pasta and all things carbs and enjoy them to the fullest. If you're still scared of carbohydrates, you should obtain a copy of The Starch Solution by Dr. John McDougall - his tag line is "the more rice, corn, potatoes, sweet potatoes, and beans you eat, the trimmer and healthier you will be!" .... So eat those awesome starchy potatoes folks. One extremely important thing to remember is that Baked Potato Skins are not a health food and neither is a  baked potato smothered in butter, sour cream and bacon bits. I'm always on the lookout for interesting new toppings for my baked potato - toppings that are high on flavor and contain no added fat. I love plain old Salsa on my potato and in Steakhouses, will often ask for a baked potato with a side of salsa, or even A1 Steak Sauce. Yum! Today's recipe is another baked potato topping that you will fall in love with!

Braised Celery Smothered Baked Potato

Prep Time: 5 min 

Ingredients (2 Servings): 

1. 3-4 stalks of celery (~2 cups)
2. 1 tbsp Minced Garlic
3. 1 tbsp Minced (Dried) Onion
4. 4 tbsp Stubb's Original BBQ Sauce
5. Salt & Pepper, to taste

Directions:

Dice celery coarsely and set aside. Line a skillet, on medium heat, with a thin layer of water and add minced garlic and dried onion. As the garlic releases its aroma, add celery. Give it all a quick toss and then allow the celery and onions and garlic to caramelize just slightly as it sits in the skillet (2 min or so). Add a splash of water, add BBQ sauce and mix everything together. Turn heat to medium low, simmer for another couple of minutes and then serve hot, over a baked potato, with freshly cracked black pepper, and salt (to taste).  

Braised Celery Smothered Baked Potato

My Assessment: Brilliant!! I enjoyed the sweetness and moisture of BBQ sauce over the somewhat dry texture of the potato. Mixed with the crunch and flavor of celery .. awesome combination!

Nutrition Facts (Per Serving): Calories 64 (Fat Calories 2)
Total Fat 0.2 g; Carbohydrates 13.9 g; Dietary Fiber 2.0 g; Sugars 6.2 g; Protein 1.1 g

Chunky White Bean Chili

It wasn't particularly cold today. In fact, it was unseasonably warm today. But for some reason, on my drive home, I was craving chili. I didn't have all the ingredients on hand for my Quinoa Chili but I did have enough ingredients to think up a new recipe. I've been meaning to find a recipe for a White Bean Chili for a while and so today, I decided to cook something up with what I had at home ... and for a first attempt, it came out really good. Tony loved it enough that he wants to take leftovers for lunch :)

Chunky White Bean Chili

Prep Time: 20-25 min

Ingredients (4 Servings):

1. 1 cup white Quinoa, rinsed and drained
2. 2 x 15oz cans of Butter Beans, drained and rinsed
3. 2 Russet Potatoes, diced
4. 3 tbsp Dried Minced Onions (or a medium white onion, diced)
5. 1 tbsp Minced Garlic
6. 2 tbsp Dried Cilantro
7. 6 cups of Water or Home-made Vegetable Broth
8. 2 cubes Knorr Vegetarian Vegetable Bouillon 
9. Salt & Pepper, to taste

Directions:

Bring water or broth to boil in a deep pot. Add all ingredients, bring to a boil and simmer for 15-20 min until potatoes are tender and the Quinoa releases its germ rings. Taste test for salt/pepper. Serve simmering hot!! 

Non-Chunky :) White Bean Chili, with extra broth, if you like it soupy!

Nutrition Facts (Per Serving)*: Calories 440 (Fat Calories 36)

Total Fat 4.0 g; Cholesterol 0 g; Carbohydrates 82.6 g; Dietary Fiber 12.8 g; Sugars 3.3 g; Protein 20.2 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary.

Oven Roasted Russet Potatoes

I was in the mood to have a baked potato this afternoon. But I didn't really want to make it in the microwave because I've never liked the slightly chewy outer portions where the microwave sucks the life out of the potato (over dries it!). So I turned the oven on and once it was preheated, I scrubbed and washed my potatoes and discovered that we were out of Aluminum foil. So ... how am I supposed to bake a potato without foil? I honestly have no clue. Oh well .. change of plans. I decided to make oven-roasted potatoes instead. 

Oven Roasted Potatoes

Prep Time: 20-25 min

Ingredients (Serves 6):

1. 3 Russet potatoes, cleaned and cut into 8 wedges each
2. 1 tbsp Ginger Garlic Paste
3. 1 tbsp Goya Recaito Cilantro Cooking Base
4. 1 tbsp dried minced Onions
5. 2 tsp McCormick's Steak Seasoning
6. 1 tsp Garlic powder
7. Salt to taste

Directions:

Preheat oven to 350 F. Toss potato wedges and spices together in a large bowl. Add a splash of water or vegetable broth if needed to help the seasonings stick to the potatoes. Place wedges on a Silpat-lined baking sheet, skin side down and roast uncovered for 15-20 minutes until a pin inserted into the thickest part of the wedge glides in and out. Turn on broiler on Hi for 2-3 minutes to help brown the potato wedges. They're done when you see small browned up bubbles on the cut surfaces. Garnish with fresh cilantro, cracked black pepper and lemon/lime juice. Yum!

Nutrition Facts (Per Serving): Calories 83
Total Fat 0.2 g; Cholesterol 0 g; Carbohydrates 18.2 g; Fiber 2.7 g; Sugars 1.5 g; Protein 2.0 g

Soup of Baby Kales w Potatoes & Chickpeas

Little did I know, when I started this journey 13 months ago that I would grow to love the heartiness of kale. I was never a fan of tough greens and to be perfectly honest, I am still not a fan of raw kale. There are recipes for massaged kale which apparently allow it to lose some of its toughness, but I've never tried making those ... mostly because I'm lazy and also because I'm perfectly happy eating baby spinach in my salad - seven days a week. This soup, comes together in 20-30 minutes, in one-pot, and is loaded with more than 2 pound of greens. I added Seitan and Chick Peas for protein and a potato for starch. 

Soup of Baby Kales w Potatoes and Chickpeas

Prep Time: 20-30 min

Ingredients (Serves 4): 

1. 1 lb Baby Kale (whole)
2. 4 Heads of Baby Bok Choy (~1.1 to 1.2 lbs), sliced
3. 1 x 15oz can of Hunts Fire-Roasted Garlic Diced Tomatoes
4. 1 Russet Potato, diced into small pieces
5. 8 Dry Sun-dried Tomatoes (I buy the Whole foods 365 brand), sliced/diced.
6. 8 oz Cubed Seitan
7. 1 tbsp minced garlic
8. 1 tsp Lawry's Seasoned Salt
9. 1 tsp Cumin
10. 3 tsp Bragg's Liquid Aminos (or Low-Sodium Soy Sauce) 
11. 3 tbsp Nutritional Yeast
12. 6-8 cups of Water, or home-made (no-added-salt) Vegetable Broth
13. Pepper, to taste. 

Directions: 

Line a deep pot with water or vegetable broth and add garlic and seasonings. Once the garlic releases its aroma, add remaining ingredients (except nutritional yeast), bring to a boil and simmer until greens are wilted and potatoes are tender. Mine took about 27 minutes because I added the potatoes last. I only used liquid aminos because I'm trying to finish up my trial bottle. In my opinion, it is very salty. I prefer low-sodium soy sauce. Neither adds any substantial calories so nutritional content remains the same. Sodium content does vary. Once the potatoes are tender, add nutritional yeast and boil for a minute or two. Serve with freshly cracked black pepper. 

My Assessment: I love this soup because it is a very nutrient dense meal, for being only 300 calories. Each serving provides a whopping amount of food, 11 g of fiber and almost 28 g of proteins. The addition of the tomatoes and sun-dried tomatoes together gave the broth a slight 'sweet & sour' flavor which worked perfectly with the kale. Great for leftovers too. 

Nutrition Facts (Per Serving)*: Calories 291

Total Fat 3.3 g; Cholesterol 0 g; Carbohydrates 44.3 g; Fiber 11.1 g; Sugars 13.1 g; Protein 27.7 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary tremendously.

Cumin-Spiced Potatoes

Jeera Aloo

This afternoon at lunch, as I was  browsing the New Herbies page on Facebook, I came across pictures and a video recipe for Jeera Aloo. Simply translated, it is a dish consisting of Cumin-Spiced potatoes. I was reminded of lazy afternoons when Mom would make Jeera Aloo for lunch, and hence decided to make my own version tonight!! 

The posted pictures looked amazing and I'm sure it tasted great as well.  However, and yes, there is always a however ... when I looked at the video - two things jumped out at me (a) the recipe called for 2 tablespoons of oil and (b) it used at least 10 different spices and condiments (if not more). In my opinion, when oil or butter are added to potatoes - they seem to absorb it all and only begin to look/feel/taste greasy when the starch is completely saturated (e.g. deep-fried french fries feel greasy on the tongue but a baked potato, even with a gob of butter often seems dry) - so in my opinion, the 2 tablespoons of oil (in 4 cups of diced potatoes) would just disappear and make the dish appear healthy. Here's the bad part - if one used 2 tbsp of olive oil, there would be 28 g of pure fat, and 280 calories hiding in this dish.  Secondly, Jeera Aloo is supposed to be a simple quick fix meal back home in India. Typically, it is eaten with fresh chapatis and the beauty of this dish lies in its simplicity. I didn't think it needs to be complicated with so many flavors.  

Prep Time: 20 min

Ingredients (6 Servings): 

1. 4 Russet Potatoes (steamed and peeled)*
2. 1 Medium White Onion
3. 3 tsp Cumin Seeds
4. 1.5 cup Vegetable Broth
5. 1 tsp Deggi Chili Powder
6. 1 tsp Salt
7. 1/8 cup fresh Coriander Leaves

* If you want to leave the skins on, use red potatoes instead and cook in the broth, instead of presteaming the potatoes. I chose to remove the potato skins because that is how I grew up eating it.

Directions: 

Scrub 4 potatoes with a vegetable brush and while still soaking wet, put all 4 in a grocery bag and place in the microwave on high for 5 minutes. Once done, test the potatoes with a pastry pin or knife for doneness. If needed, microwave for another 5 minutes and the potatoes should be really well steamed. This is  a trick I learnt a few years ago from my sister-in-law Arti - of the Aloo Paratha fame!! The grocery bag helps maintain the moisture in the potatoes while they are getting steamed.  Once done, transfer potatoes to a colander or a bowl and the skin should peel off really quickly off the potatoes. 

Aloo Jeera

While the potatoes are being steamed in the microwave, line a skillet with vegetable broth and add cumin and deggi chili powder. As they both release their aroma, add diced onion and mix well. Add salt, which will allow the onions to wilt and then reduce heat to medium low to allow the onions to cook down. Once potatoes are done, peel and dice each one into bite-sized pieces. Steamed potatoes tend to become crumbly, so don't worry if your pieces don't look perfect, the crumbles, mix-in with the cumin and onions and that is what adds to the flavor to this dish. Toss everything together, adding splashes of vegetable broth if the potatoes begin to look dry. You want the potatoes to be moist, but not runny. I ended up using about 1.5 cups of broth today but I've used a little more or less in the past. Cover, turn heat to medium-low and let sit for a couple of minutes to allow the flavors to blend and merge. After 5 minutes or so, uncover, toss well and add finely tossed cilantro leaves and give it another toss. Do a quick taste test for salt and add more, as needed. Garnish with a sprinkle of deggi chili powder and a sprig of Cilantro. 

Steamed Broccoli & Jeera Aloo

My Assessment: Both my DH and I loved over dinner tonight!! We had a huge plates of steamed Broccoli with Jeera Aloo. Amazing!!! :)  

Nutrition Facts (Per Serving): Calories 119
Total Fat 0.7 g; Cholesterol 0 g; Carbohydrates 24.7 g; Fiber 3.8 g; Sugars 2.6 g; Protein 4.0 g

Arti's Aloo Paratha

So, my sister-in-law Arti makes the best food. Whenever I visit her, as we are now, I can be assured of a feast, or two, or several, during our visit. This morning, she made Aloo Parathas. This is the ultimate breakfast food in India. Historically, parathas fried in butter, and served with fresh butter, mango and chili pepper pikles and often also with fresh plain yogurt. Keeping in line with my food choices (no added fat), she made my parathas without oil or butter. Amazing!!!

Arti's Kitchen ... 

A Paratha is basically a stuffed Indian flat-bread made with unleavened dough and originating from the Indian state of Punjab. My DH calls them potato pancakes except they're typically savory and spicy and you don't pour syrup over them. A ball of dough is stuffed with crumbled spiced vegetables or cheese (potatoes, cauliflower, mint, radishes, paneer, onions, fenugreek, lentils, etc.). The dough is then rolled out and is the pan-fried or pan-roasted on a flat skillet. Another "cheater" method is to roll out 2 chapatis (see link here). Cover the surface of one with the filling and then cover with the other (like a chapati sandwich). Pan-fry or pan-roast as described above.

Arti's Pan-Roasted Aloo Parathas

Prep Time: 15 min

Ingredients for the Filling: 

1. 4-6 Steamed/Boiled Russet potatoes, crumbled
2. 1 small Red Onion, diced finely.
3. Cumin, to taste
4. Red Chillies, to taste
5. Ajwain (Carom) seeds, to taste
6. Amchoor (Dried Mango powder), to taste
7. 2-3 tbsp fresh Cilantro leaves
8. 2-3 fresh Serrano peppers, sliced, to taste.
9. 2-3 tsp Dried Mint leaves
10. 1-2 tsp Garam Masala
11. Salt and Pepper, to taste.

Directions:

Prepare the whole wheat flour into dough (see link here). Prepare the potato filling by mixing the above ingredients together. My sis-in-law cooks the Indian way, so all spices are estimates. Taste check after each spice and once the filling is yummy :) you're all set. Roll out a ball of dough into about a 4 inch round. Place about a heaping tablespoon of filling in the middle and fold over the sides and pinch the top closed. Flatten the stuffed dough and then roll out gently into about a 6-7 inch round. Gently lift the rolled out dough and transfer to a hot skillet and pan roast on both sides until done. If you're okay with using butter, add a little butter and pan-fry instead. The difference is only visual. Both taste equally yummy!

Arti's Pan-Fried Aloo Parathas

Cooking Tip: If you want to save some for later, partially fry each one, and store some for later in a tupper-ware (use saran wrap between individual parathas if you want to freeze them for later). When ready to eat, transfer to a skillet and complete the cooking process :)

Arti's Aloo Parathas .. some for later :)

My Assessment: LOVED my breakfast today!! As did my DH :)

Tacos de Papa, Hash Style

Since T is not a big fan of tofu or fake meats, or oatmeal, or nut milks .. his plant-based breakfast choices are quite limited. He has a bowl of fruit (apples, pears, peaches, strawberries or other berries) for breakfast during the week. So one weekends, I try to provide some variety. I know for a fact that he LOVES tacos ... and I've tried Tacos de Papa before and he loved it. Unfortunately for me .. I get bored with eating the same things again and again. So today, I decided to change it up just a tad ... ;-) !!! .. Tacos de Papa, Hash Style.  

Tacos de Papa, Hash Style

Prep Time: 20 min

Ingredients:

1. 2 medium Russet potatoes, peeled and shredded
2. 1-2 tsp dried Onion flakes
3. 1-2 tsp Garlic powder
4. 1-2 tsp Cumin powder
5. 1-2 tsp Taco Seasoning
6. Salt and Pepper, to taste
7. 4 Corn Tortillas

Directions:

In a large bowl, mix potato and all spices together. The moisture from the potatoes will help the spices stick to it which is great because the flavors penetrate the potatoes, but it always means that you need to mix everything really well to get an even distribution of spices.

Preheat a large non-stick or seasoned cast iron skillet on medium heat. Spread potatoes in an even layer on the entire surface. Cover and allow to cook for about 5-7 minutes. Do not disturb during this time at all. After about 5-7 min, use a flat spatula and gently lift the layer of potatoes off the bottom of the skillet.  

The moisture from the potatoes allows the layer to form a skin which prevents it from sticking. Increase heat to high for a couple of minutes to allow the bottom to turn a golden brown color. Flip it over, in one piece if possible, reduce heat to medium, cover and allow the other side to cook in the same way.

Once the hash is nice and crispy, transfer to a cutting board and cut into 8 wedges, or more if needed. Serve with salsa, fresh tomatoes, greens or a whole host of breakfast taco toppings (see list here). We ate it today just by itself with some dried cilantro and Spicy Mango Habanero Salsa.

You can even serve the hash just by itself as a side with Tofu Scramble. Yum!!! 

Punjabi Baigan Aloo (Eggplant & Potatoes)

I grew up eating this dish and to me it is comfort food at its best. For as long as I can remember, this dish has been associated with someone's name - Ammaji's (Grandma's) Baigan Aloo, Badima's (Aunt's) Baigan Aloo, Mummy's Baigan Aloo ... it's a Sawhney family recipe. It has got only 6 ingredients, it cooks in 10 minutes in a pressure cooker and it is as wholesome as you can possibly get. It also uses New Veggie #42 - Eggplant (बैगन, Baigan).  Punjabi refers to a region of India and Pakistan, which is where my family originated. For those that are new to Indian culture and cuisine, here's an interesting fact - each Indian state has its own culture, cuisine, even its own language.   

Ammaji's Baigan Aloo

Prep Time: 15-20 min

Ingredients:

1. 1 medium Eggplant, cut into 1-2" chunks (with peels).  
2. 2 large potatoes, cut into 1-2" chunks (with or without peels). 
3. 3 small tomatoes, diced
4. 2-3 tsp Cumin
5. 1 tsp Turmeric
6. 1-2 tsp Chili Powder

Directions:

Add all the ingredients, and salt to taste, to a pressure cooker. Add 1/8 cup water, or vegetable broth to ensure that there is enough liquid in the cooker. Remember that eggplant is about 95% water, so it will release a lot of liquid as it cooks. For an electric cooker, steam under high pressure for 10 min. For a stove-top cooker, cook until full pressure is reached (1 whistle), reduce heat, cook for 5 minutes and turn off. Let the steam dissipate by itself (if you don't own a pressure cooker, you can make this even in a stock pot, cover and cook until potatoes are tender and eggplant has almost disintegrated, check regularly to make sure that there is enough liquid at all times to avoid burning). Open, mix well (the eggplant will basically cook down and make the dish the consistency of thin gravy). Garnish with freshly cracked black pepper and freshly chopped coriander leaves. This dish is traditionally eaten over rice, but is great for sopping up with warm bread as well. Mmm Mmm Good!!

This was also one of my dad's favorite dishes. We lost him a year ago today ... this one's for you, Daddy!! 

Tomato Rice, with Potatoes

A friend of mine that secretly follows my blog :) commented on one of my rice recipes. She suggested I add tomatoes to my Turmeric Spice Rice, to obtain some added benefits from lycopene. So here's what I came up with this evening ....!! Unlike its authentic namesake from Southern India ... this is a rather bastardized version ;-)

Prep Time: 30 min

Ingredients:

1. 1 cup Basmati rice, and 1.5 cups cold tap water
2. 1 large Red Onion, diced
3. 1 large tomato, diced
4. 1 large potato, diced
5. 1/2 cup Vegetable broth
6. 4 Bay leaves
7. 4-6 Cloves, whole
8. 1/2 tsp Turmeric powder
9. 2 tsp Cumin
10. 2 tsp Garam Masala
11. Salt, and Pepper, to taste
12. A Sprig of Coriander leaves

Directions:

In a deep stock pot, add vegetable broth, and diced onions. Sprinkle a tsp of salt and saute onions on medium heat until translucent and cooked down, without burning. Reduce heat and add all the dry spices and mix well. Once the aromas are released, add diced tomato and cook for another few minutes. Then, add diced potatoes and do the same. Add rice, add 1.5X cold tap water and mix everything well and increase heat to high. Bring to a boil, reduce heat to medium low and cover the pot so as to leave a sliver of space between the the pot and the lid, to allow some evaporation but not a lot. Cook for 15 minutes of so. When the rice look about done, turn off heat and cover completely. If possible, place a heavy weight over the lid to prevent any steam from escaping. This helps cook any remaining rice perfectly. After about 5-7 minutes, uncover, sprinkle a tsp of Garam masala over the top, garnish with Coriander leaves and enjoy!!

Nik's Reaction: A picture says a 1000 words ... gobble gobble was all he could come up with as he licked even his utensils clean. This pic was taken at the beginning of his meal. I ate the rice, Indian style, with my hands and when he saw that, he wanted to follow suit. Of course, by the time I thought of taking a pic, he was done :(

My Assessment: The tomato did add a certain something to this dish. It was spicy and salty and tangy all at the same time. I'll definitely make this again. Maybe even without the potatoes. 

Roasted Potato (& Asparagus) Salad

I must be back in my Quick & Easy meal mood, cause tonight's dinner literally required 5 minutes of prep time, 15 minutes in the oven and on the table in 2 minutes. I got a bottle of Salsa Verde at the store this past weekend and was itching to eat it. But I knew I didn't just want to have tortilla chips with it. Also, earlier today, Happy Herbivore polled folks on Facebook about which kind of baked potato they liked, Sweet or White? .... that got me thinking of baked potatoes. I, of course, like both kinds :) but must have been in the mood for white as I requested T to pick up a sack of roasting white potatoes from the store on his way home. Unfortunately, I get home well after 6 pm, and couldn't possible afford a whole hour of potato roasting time in the oven (I personally don't like Microwave roasted potatoes). So my only option was to cut 'em open and roast little pieces. & here's what I concocted.... Roasted Potato Salad, with and without Roasted Asparagus.

Prep Time: 5 min of preparation, 15-20 min in the oven, and 2 min to bring it all together.  

Ingredients: 

1. 3 Russet potatoes, cut into 2-3" wedges, skin on.
2. 1 small Red Onion, diced finely
3. 1 large tomato, diced finely
4. 2-3 springs of Cilantro leaves
5. 15-20 stalks of Asparagus (New Veggie #21)
6. 4-6 tbsp Salsa Verde
7. Salt, and freshly cracked Black pepper, to taste

Directions:

Preheat oven to 350F. Soak potatoes in a large bowl of cold water and scrub skins well with a vegetable scrubbing brush. Make sure that there are no blemishes or dirt spots on the potatoes. Remove if any are visible on the outside. Pat dry and cut into wedges, with the skin on. Check again for any deep dirt filled crevices, or blemishes and remove. Spread wedges skin side down on a cookie sheet on a SILPAT mat.    If you don't have a Silpat, you can use parchment paper instead, or spray the cookie sheet with cooking spray. Sprinkle with salt and roast potato wedges at 350F for about 15-20 minutes until a pin inserted into the thickest part of a wedge slides in smoothly. 

Version 1: In a large salad bowl, toss all the remaining ingredients together (with the exception of Asparagus). As soon as the potatoes are done, drop them into the salad bowl and toss everything together. 

Version 1: Roasted Potato Salad

Version 2: On a second ungreased baking sheet, with or without parchment paper, spread out asparagus in a single layer, and roast at 350F as well. Once the asparagus starts to wilt, remove, sprinkle with a dusting of sea salt, and transfer to a cutting board. Cut the stalks into 2-3" pieces and as soon as the potatoes are done, toss everything together. 

My Assessment: While this salad tasted great while the potatoes were still warm from the oven, I think it will taste as good even when cold. This would be a great, make-ahead, addition to a back yard party in the summer. The Salsa verde, the tomatoes and fresh onions gave it a lovely fresh taste and potatoes gave it the starchy bulk. I really liked this salad and will most definitely make it again! 

Kohlrabi & Leek Soup

Another weekend, another experiment for my New Veggie Quest. After using 2 new ones last night, I had simple meals for breakfast and lunch and then got the crock pot going for a warm 'no-hassle' dinner, for a rather stormy evening in Central Ohio. New Veggie #17 - Kohlrabi, is not really a new veggie to me, as we ate it a lot when we were kids. However, this is the first time I prepared it myself.

Kohlrabi &Leek Soup

Prep Time: 20 minutes set up; 4 hours on HIGH in a crock pot.

Ingredients:

1. 2 Kohlrabi bulbs, diced
2. 2 Leeks, thinly sliced (New Veggie #8)
3. 2 cups Vegetable broth
4. 1 cup white button mushrooms, halved
5. 1 large tomato
6. 3 medium russet potatoes, quartered
7. 2 links Vegan sausage, sliced
8. 2 tbsp dried parsley
9. 2 tbsp dried onion flakes
10. 4-6 tbsp worcestershire sauce (to taste)
11. Salt and freshly ground pepper, to taste
12. 1/2 cup Quinoa (optional)

Directions:

Add all the above the ingredients to a crock pot, mix well and cook on HIGH until the chunks of potato and kohlrabi are well cooked and tender (about 4 hours). Check salt and flavoring, and adjust to taste. Garnish with freshly ground pepper and serve with toasted garlic bread. Yumm!

My Assessment:  This wasn't on my super-star meal list. But I did enjoy the flavors of kohlrabi in this soup. The use of leeks added the mild onion flavor I was looking for, without overpowering the kohlrabi. Next time, I will use larger chunks of kohlrabi and hold the vegan sausage (maybe the brand I picked up wasn't the best but I am not a fan after tonight!!). I think this soup gained nothing from the sausage. Overall a 7 on 10 for this dinner!!