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!

IMG_20140619_112619463

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

IMG_20140619_113435368

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

potatoleeksoup

 

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 Split Pea Khoresht Recipe

What do you think of a recipe that begins with making french fries?  You’ll want to make extra to account for the snacking you’ll do while cooking everything else.  In fact, the day I photographed this I made fries with our lunch and prepared the khoresht for dinner.  Khoresht is pretty much a term to encompass anything you’re making as a sauce or stew to serve with rice.  Like  lot of Persian cooking there are many steps but when you are in a food allergy household long cooking times stop being as big of an issue when you’re faced with the prospect of a new(ish) mix of the usual suspects: potatoes and rice.  You can’t sub frozen fries here because I’ve tried, in the interest of shortcuts, and it just wasn’t the same.

See here for how to make Persian Rice (just make the white rice, omit the steps with the lima bean mixture).  You could probably just serve this with your favorite style of rice if you prefer.

Supplies

Measuring cups

Knives, peelers, cutting board

Large pan for frying and large saucepan for the split peas

Bowls

Ingredients

2 cups of dried split peas, rinsed and drained (you can soak these overnight if you like or start them dry)

2 very large russet potatoes (peeled and sliced into fries, soaked in hot tap water in a bowl for 10 minutes, then drained and patted dry)

11 large white mushrooms, sliced (you can use an egg slicer for this, here is my favorite that can handle mushrooms: (amazon affiliate link))

1 1/4 cups canola oil

1 tablespoon olive oil

1/2 large onion, minced

2-3 cloves of garlic, peeled and minced

1 tablespoon turmeric

1 teaspoon salt

Salt to taste on the fries

1/2 teaspoon pepper

1 teaspoon paprika

1 teaspoon dried parsley

3 cups of vegetable broth (I use a tomato free version)

1 tablespoon lemon juice

Directions

Take your rinsed 2 cups of split peas and put them into 9 cups of boiling water.  You’ll want to skim the foam that comes to the top because you don’t want your pot to boil over.  I believe it is just denatured protein coming off the split peas.  Boil them until they are pretty much falling apart, from dried split peas without soaking this took 45 minutes.  Drain and set aside.  Wipe the pot you used to boil them, you’ll be making the khoresht in that pot.

While your split peas are cooking, prepare your russets for frying (you’ll also want to peel and slice your potatoes for tahdig if you’re making persian rice as mentioned above, you can also rinse and soak your rice right now, it just needs to soak for two hours at a minimum).  Soak them in hot tap water for ten minutes, this is a tip from Cook’s Illustrated to get them crispy when they are cooked.  Drain them and pat them dry.  You’ll want to heat your oil on high and when the oil is hot you’ll add one layer of potatoes.  Watch them, I start with high heat and then adjust one setting lower (on my electric stove) so they don’t burn or cook too quickly.  It takes some practice to get them how you want them.  When they are nicely golden, put them on some paper towels in a dish to cool, add salt while they’re still hot.  A sprinkling will do.  Continue until all your fries are made.

Now, remember the saucepan you wiped down?  Heat it on medium high and swirl your tablespoon of olive oil around, add your minced onion and cook for a few minutes until they are soft.  Now add your garlic and splices (turmeric, paprika, salt, pepper, parsley) and stir to coat.  After a minute or two, add your sliced mushrooms.  I read in Martha Stewart Living that you don’t want to stir mushrooms too much while they cook or they release their juices and don’t brown.  So don’t stir too often but no big deal if you do.  If things get sticky on the bottom of the pan, feel free to deglaze with a bit of water.  Cook on medium now for 5-10 minutes until the mushrooms are cooked.  Add your fries, if you think you’ve made too many, hold off on putting them all in and see how the pan fills with your other ingredients first.  Now add your split peas, broth, and lemon juice, stir and bring to a simmer and adjust the heat so it simmers steadily.  I put a lid slightly off kilter on the pot and reduce to low.  Now let it simmer, stirring from time to time, for 2 hours.  I told you this was a long one!

You can make this the day before and it will be great, an hour before you’re ready to serve, get your rice going (if you’re making persian rice as linked to above) and you’ll see that this sauce gets nice and thick.  I know the pictures make all the beautiful fries look like they are hidden but the flavor is all there and the russets help thicken your sauce.  My mom makes this with dried lemon and tomato in it as well but she helped me adapt this because we’ve been mostly tomato free because of R’s allergy.

Vegan Black and White Bean Mushroom Chili Recipe

This recipe is a variant of one I found during the great cookbook checkout phase of January 2010.  I reserved and checked out every single allergy or gluten free cookbook I could get my hands on at the library and searched for things that would be “safe” for us to eat.  Some I’m sure were great for someone but they were devoid of recipes that met my criteria.  Others had one gem, like “Gluten Free Sugar Free Cooking” by Susan O’Brien (amazon affiliate link).  On page 131 there is a recipe for bean and mushroom chili and I have had good luck adapting it into a good option to serve with rice or potatoes (the usual suspects in our household).

The first time I made this I worried it wouldn’t be thick enough so I added arrowroot powder (bad idea for lots of reasons, it is not a thickener I can make work for me without being gross texture wise, now I use potato flour to thicken but not for this recipe).  If you just trust the recipe a little bit you’ll see it has a nice thick consistency after you cook it long enough.  It stops being soupy and becomes more like a thick sauce.

Supplies

Large frying pan or saute pan (I use a 3 quart saute pan from all-clad, amazon affiliate link)

Knife, cutting board

Measuring spoons

Ingredients

2 tablespoons olive oil

1/2 teaspoon ground cardamom

1 1/2 teaspoon ground cumin

1 tablespoon chile powder (sometimes I have chili, sometimes I have chile powder, I use them interchangeably though they are different)

1 1/2 tablespoons mustard seeds (I had never used them before this recipe but they’re worth seeking out)

1 large onion, minced

3 cloves of garlic, crushed

12 ounces of mushrooms, sliced (I use an egg slicer sometimes to do this, E loves to help and you can see in the photos I posted earlier that you can just do it over the pan as you cook, amazon affiliate link)

1 15 ounce can of black beans, drained and rinsed

1 15 ounce can of white kidney beans, rinsed and drained

1 6 ounce can of tomato paste

1/2 cup water

3 cups vegetable broth

Fresh cilantro (to garnish, optional)

Directions

Heat your pan on medium and add your oil, it should shimmer before you add your spices.  This is different than my usual strategy for recipes, I normally fry my onions and then add spices but you want to add your mustard seeds, chile powder, cumin, and cardamom and when the mustard seeds start to make a popping sound you’ll add your onions.  Stir to coat them a little bit and then after a minute or two add your garlic and let that fry for a minute.  Now you’ll add your chopped mushrooms.  I like to give them two or three minutes to cook before adding the 1/2 cup of water but you may need to deglaze your pan at this point so if things look like they’re sticking, go ahead and add some of the water.  If you haven’t added the water you can add it after the mushrooms cook a little bit.  Now cover the pan and let everything cook while you prepare your other ingredients.  Check on the mushrooms periodically, you want to cook them for about 10 minutes.

Now add your beans, tomato paste, veggie broth, and tomato paste.  Stir everything and keep heating it on medium until it has  some simmering/bubbling going on and now reduce it to low and put the pan lid on slightly off kilter to allow some steam to escape.  Stir and check on it periodically but it should cook together and meld after at least 30 minutes.  It is different every time I make it.

This obviously needs salt but the beans still carry some saltiness and you can salt it when all is said and done.  You can use a mix of white and brown mushrooms or all white or all brown.  Both have been good with this but I think the brown mushrooms are more flavorful while the white mushrooms can be too chewy if not sliced thinly enough.  It is a pretty flexible recipe.

See more photos here, I used my rice recipe from here without the lima bean mixture and the fresh salsa?  I have pictures ready but have to type the recipe up soon!

(I shared this post at Allergy Friendly Friday 6/3/11 at CybelePascal.com)

Vegetable and Bean Soup Recipe

(Shared on the 4/8/11 Allergy Friendly Friday page at Cybele Pascal’s blog, check it out for great ideas and recipes!)

Grandma is holding R as I type, let me see if I can get this into the computer (usually I use my iPod Touch but for heavy typing it is annoying to use). . .

Here is a link to the photos I posted yesterday, I picked my favorite “in progress” shot and placed it above, I really like the shower of water drops on the drained beans.  The final picture is the soup straight from the pot yesterday.  E was a good helper but she is sick so she wasn’t as content as usual to be cooking.  R needed attention as I was finishing prep but that is how it goes.  You could do a lot of chopping the night before if your kids are better at being patient then, just put the potatoes in water to soak in the fridge after chopping so they don’t get brown.  I’ve read that you should cook right after chopping (something about cell walls in veggies) but I am not sure the nutrient level goes down much, if at all.

So I like to use Bob’s Red Mill’s 13 Bean Soup Mix, I use Subscribe and save with free shipping to get it for $13.29 (you can always cancel the subscription right after or do a long schedule, I do 6 months, and when they’re about to re-ship they email you with a week of time so you can cancel/check for better prices), then divide the bag in half by weight so each portion of beans for 4 quarts of soup is $1.67.  Here’s an amazon affiliate link (disclosure: I get some percentage of the sale with that link).

My friend asked for this one after her daughter enjoyed it.  It makes me so happy when people enjoy what I make!  This is a variation on a soup my mom made for us as kids so I dedicate my first recipe post to her.  She also taught me to cook especially after I had my first baby.  Thank you muttie!

With that, on with the recipe!

Supplies

5 quart pot

Colander (Sieve)

Large Bowl

Knife, Peeler, Cutting Board

Ingredients

14.5 Ounces of Dried Beans (my mix has Navy, Black, Red, Pinto, Limas, Large Limas, Garbanzo, Great Northern, Kidney Beans, Black-eyed, Yellow Split, Green Split Peas, and Lentils.)

1/2 medium onion, diced

7 ounces celery (about 3 stalks), chopped

7 ounces peeled and chopped carrots (about 6 or 7)

2 pounds russet potatoes, chopped in 2 inch chunks (you can use other kinds but the soup might not get as thick)

6 ounce can of tomato paste

3 tablespoons dried parsley (I was out of fresh)

4 teaspoons granulated garlic (out of fresh, I usually use 4 cloves, minced)

1 1/2 tablespoons dried basil

2 teaspoons turmeric (no worries if you don’t have this, I love turmeric though!)

2 teaspoons smoked paprika (or regular is fine, if you like a more assertive smoky flavour, use more)

1 tablespoon salt (plus to taste)

1 tablespoon pepper

4 tablespoons olive or canola oil

4 cups vegetable broth

3 cups water

Directions

The night before, soak your beans in a big bowl covered with two inches or so of water.  The next day, put your pot on the stove and heat it on medium (I have an electric stove so I use the middle setting, it should be high enough to get your oil shimmering).  Chop your onions, add your oil to the pan and add onions once the oil shimmers when you tilt the pan.

While the onions fry (stirring occasionally), chop your celery, carrots, and potatoes.  You can also mince your garlic now.  After the onions are softening, add garlic and your spices (in the pictures I added the salt and pepper later with the potatoes but you can do what you like).  Stir to mix and let everything fry for a minute.

Now add your carrots and celery, mix and fry another minute or two.  I had to read Green Eggs and Ham to E at this point (she was on the counter watching) so I ended up cooking too long and needed to deglaze the pan.  This is where you pour a splash or water (I use the water in my tea kettle) into the pan and stir to get the nice fried bits off the bottom.  If you have a non-stick pot you won’t have to do this.

Add your potatoes and stir.  Drain and rinse your beans.  Add the whole can of tomato paste and stir.  Now add your beans, then 4 cups of broth (the whole box if you buy it in quarts, I had E help open it, it is a nice way to give a child ownership of a meal to let them help as much as they can).

I usually don’t measure the water I add, I fill the rest of the pot with water until it hits the rivets.  This time it was 3 cups.  If you add more veggies or have less for some reason, you’d end up adding differing amount of water.  Bring the soup to a simmer and then reduce the heat to low.  I reduced it to the “warm” setting (my settings are warm, low, 3, 4, and 5) and it took 2-3 hours at this setting for the beans to be cooked.  If you cook too long it is still really tasty but the beans come apart.  This makes me think it would be a great crock pot recipe but I haven’t tried that yet.

Serve with a dash of lemon juice and salt (my favorite style) or with tabasco sauce (my husband likes this, though it has vinegar of a type E can’t have we keep it in the house because she doesn’t eat it, it is one of the few “unsafe” things we keep).

This served 3 adults, 1 toddler, and 1 baby (he ate a mashed potato from the pot) for dinner (with some allergy free biscuits made by my mother in law, they are so good!) and provided a container for my husband’s lunch tomorrow.  It will also be lunch for the rest of us today.

As always, soup is better the second and third day.