Vegan Allergy Friendly Tom-Kha Soup Recipe

I first ate Tom-Kha soup in Portland, Oregon in late July/early August of 2006 – my husband’s cousin made the recommendation and for a citrus fan like myself, the flavor was fantastic.  I didn’t remember the name of the soup, though, I knew it had coconut milk and a very distinct lemon flavor.  It wasn’t something I had a chance to have again until my friend took me out to lunch at a local Thai restaurant (Komol – not remotely allergy friendly given the heavy use of nuts in Thai cuisine but a great place if you’re vegan or vegetarian with no allergy concerns).  The lemongrass and coconut mentioned on the menu had me wondering if “Tom-Kha Mushroom Soup” was what I had enjoyed in Oregon — I was right!

Google yielded this veg friendly recipe on a site called “Flip Cookbook” – it has great step by step instructions with photos so do head on over and check it out.  The recipe as written features soy sauce and tofu, so I thought I’d try to simplify things and make the soup top 8 allergy friendly.

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Ingredients

  • 5 cubes of Massel Vegetable Bouillon dissolved in 5 cups of water (I don’t normally suggest things by their brand name but I adore this veggie stock, plus it is gluten free)
  • 1 fresh lemongrass stalk (I found this by the fresh herbs at our grocery store)
  • 1 can of Thai Coconut Milk
  • 4 mushrooms, sliced with stems removed
  • 20 grape tomatoes
  • 1 carrot, peeled and sliced into rounds
  • 1 tablespoon of minced garlic
  • 1 teaspoon of red pepper flakes
  • Fresh lime juice to taste
  • Salt to taste

Directions

  1. Bring five cups of water to a boil on the stove, then add the five bouillon cubes (if you’ve bought a 4 cup carton of vegetable stock you can just use that and add some water).
  2. Follow the directions here for the lemongrass (essentially cut off the end to add to the pot and remove some outer layers before food processing the remainder into a fine mince) and add to the pot, simmer for a few minutes.
  3. Add 1 teaspoon of crushed red pepper, sliced mushroom, garlic, and sliced carrot and continue simmering.  After five minutes, add the tomatoes and continue on medium-high heat.  At this point I covered the pot and reduced the heat a little to try to get the carrots a little more tender but I needn’t have worried.
  4. Add 1 teaspoon of salt at this point or let people salt to taste later.  Same goes for the fresh lime juice, I added some while cooking (juice from 1/2 of a lime) and then added some to the bowl when serving for an extra boost.
  5. Add the contents of the can of coconut milk to the pot and bring back to a simmer, stirring occasionally.  In the colder months the coconut milk will have likely separated so don’t be surprised if some of it is solid at the top and there is coconut water at the bottom.

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Once the soup is heated through, it is ready to serve!  It is surprisingly easy and quick to prepare – a perfect spring soup.

Chocolate Sunbutter Fudge by EGW

My daughter is hard at work at her own cookbook, or the “Allergy Friendly Snack Book” as she calls it.  I love seeing her practicing her writing as she gets ready to enter first grade next month (she turns 6 on the second day of school this year) and just owning the idea that she can write a book if she wants to.  This is her first recipe in her book, she calls it “Fudge Cobbler” because at the moment the word “cobbler” is her favorite new kitchen term (we made some actual Apple Cobbler the other day when I didn’t feel like wrestling with my usual broken pie crust) but also just refers to it as “fudge.”  Her recipe is pictured below, I’ve expanded a little more on her steps but even at age 5, heating the ingredients aside, there’s a lot for a kid to do hands-on with measuring, mixing, and pouring.

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She wrote this up in May so I’m behind in posting it but we’ve had a busy summer.

Supplies

Metal saucepan and metal bowl (or double boiler)

Small baking dish or pan lined with parchment paper

Spoon and 1/4 measuring cup

Ingredients 

1/4 cup Enjoy Life Chocolate Chips (top 8 allergen free)

1/4 cup Brown Rice Syrup (we use Lundberg brand)

1/4 cup SunButter (or other sunflower seed butter)

Vegan and Nut Free Fudge

Directions

Heat a saucepan (or double boiler) with water on high on your stovetop and place a metal bowl over the top of the saucepan and melt the chocolate chips (or chunks) over the heat.  Mix in sunflower seed butter and brown rice syrup once chocolate is melted until combined.  Pour the mixture into a pan lined with parchment and freeze (or refrigerate if you’re not in a hurry) until firm.  Slice into portions of your choice (pictured are small bite sizes).

I think these are chewier than a normal fudge because of the brown rice syrup – if you’re looking for that spot-on fudge texture, the wonderful Elizabeth DiBurro at EBL Food Allergies has an amazing fudge recipe that melts in your mouth (we don’t have a microwave and did fine with her recipe on the stove) but there’s probably room for both varieties in your kitchen.

And E, if you’re ever reading this down the line, know that  I’m so proud of you and love that what is often a challenge for me (cooking and baking) is something you approach with gusto and excitement.  Seeing you and your brother grow, learn, and embrace this life is one of the keenest joys I have ever known.

Vegan Slow Cooker Potato Leek Soup

Thank you to Sarah Norris of Gluten Free Dairy Free Walt Disney World for pointing me to this recipe – I had purchased Yukon gold potatoes and trimmed leeks at Trader Joe’s because the idea of soup when it is 100 degrees out is oddly appealing.  I adjusted it to be more calorie friendly and thought I’d share my version here.  First, let me direct you to the inspiration, Gluten-Free Goddess’ 2009 recipe.  Her post has wonderful pictures (with leeks for a garnish) and suggestions for a stove top method as well.  Also check out our Food Allergy Bloggers Conference post featuring Sarah, it was great to meet her last year!

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Ingredients

1 cup rice milk

4 cups vegetable broth

2 leeks, trimmed and sliced (I used a 6oz pre-trimmed pack from Trader Joe’s)

680g Yukon gold potatoes, washed and quartered (I leave the skins on)

1 tsp dried tarragon

1 tsp dried dill weed

1 tsp granulated garlic

Salt and Pepper to taste (depends on how much salt is in the broth you use)

1 tsp extra virgin olive oil

Supplies

Slow cooker or crock pot

Cutting board, knife

Teaspoon measurement

Immersion blender

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Directions

Start your crock pot on high, set it for 5 1/2 hours.  add the oil if desired and then the chopped leeks.  No need to worry about large rounds when you are chopping the leek, you will be blending this recipe up!  Add your quartered potatoes and then the 4 cups of vegetable broth.  You’ll see the ingredients are just about covered.  We don’t want the soup to be watery so trust me on this.  Cook on high and when when the 5 hours of cooking time has elapsed (I set it for a little longer so I have time to chop and prep while it heats up) you’re going to blend the soup in the crock pot with your hand immersion blender.  At this point add the 1 cup of rice milk, adjust your salt and pepper to taste, heat until warm throughout (shouldn’t take long) and you’re ready to serve.  Great with a salad.

Calorie and Nutritional Information

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The batch I made came to 1,763 grams and we like to do 100 gram servings in MyFitnessPal so it was 47 calories per 100 grams.  I didn’t list the spices and herbs in the recipe so that may have added a trivial amount of calories.  I’ve managed to put all my lost weight back on in the last year but I am still trying to fight my way back.  Here’s hoping!

Vegan Slow Cooker Red Lentil Coconut Curry Recipe

It has been a while since I shared a recipe but this recipe, inspired by Anupy Singla’s “South Indian Lentils With Curry Leaves” from “The Indian Slow Cooker” (amazon affiliate link), is something we make just about every week.  

When my husband and I got married we received a slow cooker (amazon affiliate link) as a wedding gift and I was perplexed because as vegetarians I didn’t think we would use a slow cooker that much.  It is wonderful for beans (see my post about a refried bean recipe here) and with this recipe, the red lentils break down wonderfully for a meal on their own or served over brown or white rice.  

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I normally hesitate to list ingredients when a recipe is derived from a cookbook, opting to instead point readers to the book itself, but my variant of Ms. Singla’s recipe cuts a number of ingredients out (I didn’t have fresh curry leaves, for example) or reduces them drastically (like the coconut milk and salt – she suggested two tablespoons and I use one teaspoon!).  This makes a very generous batch so you can freeze half and serve half or have leftovers another night.

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Supplies

Knife
Cutting Board
Strainer
6 Quart Slow Cooker
Frying Pan

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Ingredients

1 Red Ripe Tomato, Quartered
3 Cups Red Lentils, Rinsed and Drained
1 Medium Yellow Onion, Diced
7 oz Can of Diced Green Chiles
1 Teaspoon Turmeric
1 Teaspoon Sea Salt
4 Teaspoons Curry Powder
1 Teaspoon Mustard Seeds
2-3 Teaspoons Canola Oil
3/4 Cup of Coconut Milk
8 Cups Water

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Directions

Heat the frying pan on medium until warm, then add the oil.  Put the mustard seeds in the pan until they start popping and add the diced onion.  Stir and add the turmeric, curry powder, and salt.  Once the onions have softened you can add them to your slow cooker.  While the onions are frying, feel free to rinse the red lentils in the strainer over the sink.  Pick through the lentils as well to make sure there are not small pebbles or the like.  Add the drained red lentils to the crock pot along with the diced chiles, tomatoes, and water.

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Stir the mixture and set the slow cooker to low for 6 hours.  Add the coconut milk and stir, then cook on high for half an hour.  No worries if you are not home to do this at the 6 hour mark, your slow cooker should switch to the warm setting until you get home and can add the coconut milk.

You can halve the recipe but if you do, keep the coconut milk the same measurement but do halve the water along with everything else.  Sometimes the curry can me thicker or more liquid depending on the liquid from the onion and tomato but it is always delicious.  Ms. Singla includes cumin, coriander, and even fresh curry leaves in her recipe but I have streamlined it a great deal for my kitchen.

The leftover coconut milk (if you use a large can) is great in smoothies.  Enjoy!

Baba Ghanoush Recipe

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This eggplant/aubergine dish is deceptively simple but we have eaten it as a side dish, snack, and even a topping for brown rice.  Does anyone else call eggplant “aubergine” or is it just those of us raised in households with European and/or Middle Eastern backgrounds?  Now I do know someone who is allergic to eggplant and eggplant is featured in the graphic on a recent New York Times call for comments and submissions titled “Is There Such a Thing as a Cucumber Allergy?” so hopefully this is a safe choice for your family.

Supplies

Cutting Board

Paper Towels

Knife

Baking Pan

Aluminum Foil (optional)

Oven with Broiler

Food Processor or Blender

Ingredients

1 medium to large eggplant

1 tablespoon of sunflower seed butter

1/3 of a tablespoon of fresh basil leaves, chopped

1/4 of a teaspoon of sea salt (even though E is clear of her corn allergy I still use sea salt instead of iodized salt), plus more for preparing the eggplant

Olive Oil for the pan

1 lemon’s worth of fresh lemon juice (you may want to adjust this to taste but fresh lemon juice is crucial)

2 medium cloves of garlic, crushed

Directions

To prepare the eggplant you need to peel it and cut it into rounds about 1/2 an inch thick.  I prefer rounds to dicing just because it is easier to salt them at this stage and they will break up when you pulse them in the food processor or blender later on.  Salt both sides of the rounds and lay them on a paper towel, sprinkling salt over both sides of each round before you place them.  I like to place the paper towel on my cutting board.  Then layer another paper towel on top and you can keep layering salted rounds with paper towels as needed.  Now let them sit for at least 20 minutes.  You’ll find that the paper towel absorbs some of the liquid drawn out from the eggplant.  I believe it improves the flavor of the eggplant by drawing some of the bitterness out.

Near the end of letting the eggplant sit, you’ll want to start your oven.  Prepare a baking or jelly roll pan by either lining it with foil (non-stick foil can be great if you’re trying to go easy on oil) and then brushing some olive oil on it to lightly coat the surface or just brushing olive oil directly on the pan.  My pan is in pretty bad shape from years of cooking so I opt for foil.  Place the eggplant rounds or cubes onto your prepared pan.  Sometimes I simply bake the eggplant at 450 degrees F until they are tender, remembering to flip them at the 10 minute mark an assessing when I am content with how “done” they are before switching to the top oven broiler to give them that roasted flavor and other times I just use the broiler to start, keeping the pan 6 or 7 inches away from the heating element and turning as needed.  The all-broiler method requires some attentiveness so that may help you decide but you’ll be pureeing the end result so you just want to make sure the eggplant is cooked all the way through.  I apologize for the vague instructions but depending on how much oil you use on the pan and whether you have rounds or diced pieces your cooking time may vary.

While the eggplant cooks, you can juice your fresh lemon and set the juice aside.  You’ll add it in increments to the eggplant, sunflower seed butter, fresh basil, and salt in the food processor or blender.  You can put the still warm eggplant directly into your mixer of choice but if you are using a blender don’t put the lid on right away because you don’t want the steam to build.  A food processor is more forgiving if you leave the food pusher out so the steam can escape.  Give your ingredients a whirl, starting with maybe a tablespoon of fresh lemon juice and then taste what you’ve made!  Warm Baba Ghanoush is lovely but letting the dip sit covered in your fridge overnight will enhance the flavor as well so it is your call. It rarely lasts overnight at my house.

According to my calculations, the recipe should be less than 200 calories for the whole dish so you can enjoy the dip fairly guilt-free with a serving of brown rice or chips.

Vegan Roasted Tomatillo Enchilada Lasagna Recipe

I hinted at this Enchilada Lasagna recipe in my Oven Roasted Tomatillo Sauce post and I actually got a comment from a reader asking about it so I made some time to get the details together.  The name “Lasagna” actually specifically refers to a pasta dish but the layering of the tortillas and filling is reminiscent of assembling lasagna so I included it.  We’ve been gradually introducing corn into our diet on the recommendation of our allergist to try it with E to see if she can tolerate it (always have the guidance of your allergist before trying potentially allergenic food) and these uncooked corn tortillas from “Tortilla Land” are sold in large Costco packs for $5.99.  You just put them on a heated pan to cook, they are really delicious, fresh, and gluten free!  I also used Trader Joe’s Roasted Corn (in the frozen section) which gives a really great summer flavor to the dish.

Supplies

Cutting Board

Knife and Spoon

Baking Dish

Aluminum Foil

Frying Pan

Sieve or Colander (if you are draining canned beans)

Ingredients

Verde Tomatillo Sauce (I used 321 grams last time but whatever your recipe yields is fine, if you need more liquid you can use a jarred tomatillo salsa or even some veggie broth just to make sure the tortillas don’t get dry in baking)

2 cups Trader Joe’s Roasted Frozen Corn

12 Corn Tortillas, cooked (see my note about Tortilla Land uncooked tortillas above)

1/2 cup of diced onions

1 tablespoon of Olive Oil

1/2 cup Daiya Vegan Cheddar Cheese Shreds

2 tablespoons Turmeric

1/2 teaspoon Cumin

1 cup frozen chopped spinach

1 cup of chopped mushrooms

2 cups cooked beans of your choice (I used this slow cooked refried bean recipe but left the beans whole)

1/2 of a Lemon’s juice

Salt and pepper to taste

Directions

Heat a frying pan on medium heat and add the oil when the pan is hot, it should shimmer a little when you put it in.  Add onions and cook until soft, about 4 minutes.  Put the spices in and stir, then add your mushrooms and cook until they’ve released some of their juices.  Now add your frozen ingredients (spinach and corn) and cook until they’re soft, finish by adding the beans and the lemon juice.  Stir, cooking a little longer, and remove the pan from heat.

If you have raw tortillas, cook them while you’re making your filling and set them under a damp towel to stay pliable.  Even if you overcook them a little they should soften in the oven.

Set out your baking dish or pan, I like my pyrex (amazon affiliate link), Daiya, filling, tomatillo sauce, and tortillas and you’re ready to assemble!  Preheat your oven to 350 degrees at this point so it is ready when you are.

You don’t want to use too much sauce at the bottom of the pan because it is more important at the end, so spread it thinly.  Then add a layer of tortillas, I do three to a layer.  You can either tear them to arrange them or overlap in alternating configurations.  Follow the tortillas with a portion of your filling, then a few sprinkles of Daiya cheese, then another layer of tortillas.  Now filling, sauce, Daiya shreds, and tortillas into layers.  This doesn’t have to be exact, you can see that I finished below with a layer of filling with sauce because I didn’t want the tortillas on top to become dry.

Cover the dish with foil and bake at 350 degrees Fahrenheit for 45 minutes, removing the foil at that point and baking another 10-15 minutes.  Serve and enjoy!  An eighth of a pan will run about 250 calories so it is not a bad meal at all.  If you aren’t watching calories you can increase the Daiya you use in the recipe, maybe sprinkling some on top of the dish.

Shared at Cybele Pascal’s Allergy Friendly Friday (Fourth of July Edition 2012).