This easy soup can be made in either on the stove top in a soup pot or in a slow cooker.
Slow Cooker: Throw the first 4 pantry ingredients into your slow cooker in the morning. When you get home from work, add the veggies.
Stove Top: If you start from scratch simmering on the stove this soup will be ready in about 30 minutes. Squash can be replaced with grated potato if preferred, added to the end of cooking for the last 5-10 minutes.
For an even heartier meal add your favorite tempeh, grated or cubed. I use chipotle style salsa because I love its smokey flavor.
1 cup frozen or fresh green beans, (8 oz) sliced (or shredded cabbage)
Directions:
SLOW COOKER OPTION - Mix the beans, tomatoes, broth and salsa together in slow cooker/crock pot. Cover and simmer on low for 6-8 hours or high for 3-4 hours. Turn heat to high and add corn, squash and beans or cabbage. Allow to simmer for another 15-20 minutes until veggies are cooked. Serve warm.
STOVE TOP VERSION - Mix the beans, tomatoes, broth and salsa together in large pot and simmer over medium-high heat for 15-20 minutes until thickened and flavors have blended. Add corn, squash and beans or cabbage. Allow to simmer for another 5 minutes until veggies are softened. Serve warm.
There are 2 special ingredients in this borscht that give it a special element of flavor. Hint: two of my favorite ingredients! Can you guess what they are?
Don’t throw away the leafy beet tops! Russian Borscht Soup can be refrigerated for several days. CAN BE FROZEN.
There are 2 special ingredients in this borscht that take it over the top. Two of my favorite ingredients, used as natural flavor enhancers! Can you guess what they are?
Add the stock, tomato sauce, vegetables, legumes, cayenne pepper, bay leaves and parsley and stir.
Bring to a boil and reduce to simmer.
Simmer until veggies are softened but still firm when pierced with a fork, anywhere between 3 minutes if grated, to 12 minutes if cubed. Add beet greens last, typically they take about 5 minutes to wilt.
Turn off heat.
Add the lemon juice and maple syrup. Add chopped fresh tomatoes if desired.
SLOW COOKER OPTION - Sauté onions, as #1 (above). Add #2+#3 (above) into slow cooker on low - for 6-7 hours or high for 2-3 hours. Add the lemon juice and maple syrup. Add chopped fresh tomato if desired.
Leave a bit of texture (veggie chunks) when you blend the soup so it doesn’t end up like baby food…unless you are feeding a baby…in which case, mush away! If it comes out too thick, simply thin out with a bit of broth or water. Don’t have a blender? You can use a potato masher to get a chunky texture. CAN BE FROZEN
The original Canadian Poutine was invented in Quebec and was a meat-based gravy with cheese curds over french fries. We can do better!! Serve this vegan poutine over roasted potatoes or a variety of roasted veggies!
I’ve been using this tried and true cheezy sauce recipe for so long I couldn’t remember if it was my creation or from someone else. I suspected it might be a Joanne Stepaniak recipe so I checked it out and sure enough this sauce recipe is from her book, The Saucy Vegetarian. Joanne is also the author of The Un-Cheeze Cookbook and many other great vegan books. Check them out to add to your collection!
2 Tbsp white onion, (chopped if using a hand blender)
2 Tbsp miso (I use a sweet light miso, but any will work)
½ tsp salt
NOTE: For orange colored sauce (more “cheddary” looking) add ¼ cup pimento pieces, or raw or roasted red bell peppers, or ½ shredded carrot, and reduce water to ⅓ cup.
Directions:
NOTE: Poutine gravy-sauce can be made in advance and given a quick whisk, or pulse, before serving.
Place all ingredients in a food processor or blender, and process well until creamy and smooth, one to two minutes, until creamy.
There is no need to heat the sauce if veggies, pasta, or whatever you're pouring it onto ...is piping hot. Otherwise you can either let your blender run until it heats sauce (if it has that feature) or scoop it into small saucepan to warm, whisking often. NOTE: If you heat the sauce too long it will thicken so may need a splash or two of water to thin. Serve in a gravy boat for individuals to serve themselves.
Leftovers make delicious toppings on rice bowls, veggies, tofu or tempeh.
West African Sweet Potato Soup (Slow Cooker Option)
West African Sweet Potato Soup is nourishing and toothsome. Peanuts are so satisfying and protein rich that there is a good chance your omnivores won't miss their meat. The unique blend of satisfying flavor makes this gingery soup a crowd pleaser! West African Sweet Potato Soup is a thick soup that can be served hot and steamy on its own or alternately can be ladled over top of a bed of whole grain rice or millet. It partners well with Grated Confetti Salad - This soup is naturally gluten-free!
Author: Victoria Laine
Recipe Type:: Dinner, Lunch
Serves:: 8 cups
Prep time::
Cook time::
Total time::
Ingredients:
2 Tbsp water or veggie broth
2 cups onions, chopped
¼-1/2 tsp cayenne
1 tsp fresh ginger root, grated
1 cup carrots, chunky chopped
2 cups sweet potatoes, unskinned, chunky chopped
4 cups vegetable stock (or 2½ tsp Herbamare herb salt + 4 cups water)
16 oz (2 cups) tomato juice
¾-1 cup peanut butter, chunky (or smooth if desired)
1 Tbsp raw brown sugar (Sucanat, Demura, Rapadura, coconut sugar)
GARNISH
¾ cup scallions/green onion (opt)
Directions:
In a large pot, sauté onions in the water until translucent.
Stir in cayenne and ginger. Add carrots and sauté a couple more minutes.
Add the potatoes, then the stock and bring soup to a boil.
Simmer for about 15 minutes, until veggies are tender.
SLOW COOKER OPTION:
Add mixture to a slow cooker for several hours until potatoes are tender when pierced with a fork. Turn heat to low and add tomato juice and raw sugar to pot.
Using a hand blender, purée, leaving a bit of texture if desired.
Add the peanut butter and whisk until smooth. (If you blend it you'll lose a lot of the crunchiness of the peanut butter which adds a nice texture). Serve hot and steamy, garnished with scallions if desired.
Hi, I'm Victoria Laine, whole-food educator, author, and health blogger.
My website is the home of all things delicious and nutritious, celebrating the pleasure of food and well-being.
You'll find recipes, menus, books, and courses, as well as private nutrition counseling for Celiac disease, inflammatory conditions, allergy eating, plant-based lifestyles, and more.
I'd love to hear from you if you have questions or suggestions!
