Naraya Cooking Health Recipe

Soups really have been a big part of my winter meals, although I've been really loving a few new vegetables bowls that I'll be sharing soon! They're so easy to throw together and will last me a good day or two. This soup happened to come about as a combination of ingredients I've never had together. It was something I threw together on a whim. I shared my first attempt here (this one looks better) and thought it was ultimately good enough to make it to the recipe collection. So here it is! It fits my criteria for being simple to pull together, has versatility and is fairly well-balanced. Now, I know that roasting vegetables and serving them in soup is not really typical but I'll be darned if it didn't taste great and make my life simple. I gently roasted them just until softened, about 20 - 25 minutes. It helps to cook your vegetables faster if they're chopped on the smaller side. You don't have to use all the vegetables I have here either, maybe just 3 of the 4 opting between the broccoli or brussels sprouts. I wasn't sure what direction I was going to go in, using the broccoli or brussels sprouts and decided to just add them both using 4 vegetables. Suits me perfectly! The miso broth is super simple. I'm in love with red miso at the moment (it's robust & flavorful) but you can use your favorite. You may even like to add a tablespoon or so of tahini to the broth for something different. Making the miso broth as suggested with keep the integrity (health benefits) of the miso paste at it's highest. The soba noodles are easy too and cook pretty much the same as any other noodle. Add some freshness to the soup with sliced scallions, a few greens and cilantro if you have it on hand. A dash (or two) of sriracha isn't a bad idea either! And if you feel the need for some added protien, add a serving of cubed organic tofu (firm or extra firm). If you have a few veggies left over, save and serve them with a grain like rice or quinoa and a protein like lentil or beans (or make more soup!). Enjoy this soup....it's filling, flavorful and easy. Win, win, win!

Ingredients

I had a bunch of broccoli that needed to be used up and thought this would be a perfect time to add a broccoli soup to the recipe collection. Seeing that my last soup, Butternut Squash + Red Lentil Soup, was so good with the addition of lentils, I decided to add them to this soup as well. Lentils add bulk, heartiness and boost the nutritional profile by adding protein and good carbohydrates. They cook fast too so you can pull this recipe together in about 40 minutes from start to finish. It's also a one-pot meal which I love (less dishes is always a plus)! I was inspired by both these recipes from 101 Cookbooks and Green Kitchen Stories. Both simple and delicious! I especially love the Savory Corn Biscuit recipe included in the GK Stories recipe, which I had a chance to make. I made half a batch and used different shapes, a flower and a circle. Because I didn't have the non-dairy yogurt on hand, I subbed unsweetened almond milk. They were still delicious without the yogurt, so easy to make and a perfect accompaniment to the soup! 

Time is flying and the holidays are almost here. If you haven't finished your holiday menus, take a peek at my Vegan Thanksgiving & Christmas Recipe ideas on pinterest and follow along if you like. During mid-October through December of every year you'll find this link at the top of every page. All handpicked and include a note about the recipe or suggestions when needed. Check the board often, it will continue to grow as I find new recipes. Happy holidays and happy pinning! :)

I also updated a couple soup recipes over the last week or so. If you need some more soup inspiration take a look at these: Roasted Fennel & Potato Soup, Roasted Butternut Squash Soup, Parsnip & Split Pea Soup: Slow Cooker or Stove Top and this Curry Lentil & Greens Soup. Each one is delicious...check em out!

In a large dutch oven or stock pot, heat oil/water over medium heat, add onion and cook until translucent, about 5 minutes. Add garlic and red pepper flakes, cook another minute or until fragrant. Add lentils, broccoli, broth/water and optional coconut milk. Turn heat to high and bring to a boil, using the back of a fork or spoon press the broccoli down as much as you can to cover with liquids. Cover pot with lid, reduce heat to low and simmer for 15 - 20 minutes. Soup is done when lentils are tender. Taste soup, add salt as needed. Using an immersion blender puree until desired consistency. Or once cooled a few minutes, use a food processor/blender to puree (this method may take two batches to complete).

Serve in individual bowls topped with mustard seeds, scallions and almonds. Pairs great with crusty bread or biscuits of choice. If you have one on hand, a squeeze of lemon will add some brightness. 

If using pre-cut packaged broccoli, use about 1 1/2 - 2 pounds or 8 - 10 cups.

You may feel there is not enough water, and most likely all the broccoli won't be covered by the liquids at first. As it cooks it will soften and sink down, and any that doesn't will steam and become soft. If you like you can push the broccoli down half way through cooking. If adding a while can of coconut milk, start with the lower amount of liquids adding more as needed.

If you don't use veggie broth or have run out of an onion and/or garlic. Try adding 1 teaspoon each of garlic and/or onion powder.

I recommend sticking with red lentils but you can use green/brown lentils if needed. Cook same as above but simmer for 30 - 35 minutes, or until lentils are tender. Your soup may look a bit muddy but flavor will be good.

Use full-fat or light coconut milk. If you'd prefer, use up to 1 cup or so of unsweetened almond milk. 

Ingredients

To serve

Hello September! The weather here is still in the upper 90's so I have another salad to share with you. Not much cooking going on here. I've been opting for throw together salads that meet my needs and keep me coming back for more. The inspiration for this salad came about by a recent visit to El Pollo Loco, a local fast food chain. I'm the only vegan in the house and can usually find suitable meals for myself when dining out. Fast food is a little more difficult than sit down dining but I can rework a menu item most of the time. In this case, I ordered their Avocado Salad, omitting the cheese and replacing the chicken with extra black beans (it already came with some). Instead of using their dairy based creamy cilantro dressing, I ordered a couple extra sides of pico de gallo and had myself a great meal. I enjoyed it enough that I wanted to recreate it at home using a creamy cumin lime tahini dressing and it's really quite wonderful! I love the tender steamed broccoli and the creaminess the avocado adds along with the cool crisp romaine lettuce. Black beans complete the salad adding a nice dose of protein. I used my beans at room temperature but you can heat them if you prefer. The salad is easy to throw together and is full of great flavor and texture. A great lunch or dinner salad that's nutrient dense and will fill you up perfectly!

I used mung bean threads here, aka glass or cellophane noodles. They come in these cute little nest bundles. This is my first time experimenting with mung bean noodles. I love the thinness and light texture they have once softened. They're easy to prepare, needing only to be soaked in warm water for about 15 - 20 minutes. I started these after prepping my vegetables and they were ready when everything was done.  Feel free to use any noodle you prefer or is available to you. Soba, rice, ramen and udon noodles would all be great here. If you're gluten intolerant, stick with the bean thread, 100% soba and rice noodles. You can find out about more gluten free noodles in this article from The Kitchn: 11 Gluten Free Asian Noodles. Most of these noodles can be found in the Asian section of your grocery store, and all can be found in your local Asian grocery store or purchased online. 

Your vegetable choices can be anything you like. I happen to have all of this on hand and threw in a little of everything. My favorite was the sugar snap peas. They gave a perfect sweet contrast to the spicy! I would highly recommend adding those in if you have them available. Play around with different vegetables using asparagus, baby corn, wild mushrooms, bell peppers, bamboo shoots, etc...any combination that suits your taste.

Ingredients (serves 2)

Prepare your vegetables, set aside.

If using bean threads. In small saucepan, heat enough water to cover bean threads, remove from heat, let sit 15 - 20 minutes, or until nicely softened. In hind site: You could heat water, place one nest of bean threads in your serving bowl, pour enough water to almost cover the bean threads and let set for 15 - 20 minutes. Gently tilt to drain dish of the water before adding vegetables and broth. If using other noodles, cook according to package directions, drain and set aside.

Next, steam your vegetables and tofu. I used a bamboo steamer here along with the wok but you can use any pot you like. Fill wok/pot 1/3 of the way with water. Heat water over high heat, place bamboo steamer over top, add steamer lid and steam until al dente, about 4 - 5 minutes. Remove steamer, keep lid on and set aside. Empty wok/pot of water.

In same wok/pot, place 4 cups water and heat over high heat until nicely warmed (do not boil). Turn heat to low, add miso, chili paste and ginger, mix well dissolving any clumps of miso. Remove from heat.

In each serving dish, place one nest of noodles, half of the vegetables & tofu and fill with spicy miso broth. Top with cilantro sprigs, scallions and toasted sesame seeds. Add more chili paste or sriracha to taste.

Use a vegan dashi or light vegetable broth in place of water for more flavor. Or use part water and part dashi/vegetable broth.

Use your favorite miso paste.

Change up the vegetables. Try using asparagus, baby corn, spinach, bell peppers, bamboo shoots, wild mushrooms, etc...mixing and matching to suit your taste.

Change up the noodles using ramen, soba, rice or udon. For gluten free, use 100% soba, rice or bean thread noodles.

Use 1 - 2 teaspoons or red pepper flakes in place of chili paste if needed.

Enjoy!

Clean, vibrant, healthy and satisfying!

By all means load your plate with two to three times the vegetables you see here. Enjoy freely!

Enjoy!