Ingredients:
2 tbsp olive oil
1 medium / large yellow onion, diced
1 large fennel bulb
4 garlic cloves, finely chopped
1 cup brown rice
1/2 tsp red pepper flakes
2 bay leaves
Freshly cracked black pepper to taste
4 cups (950 ml) vegetable broth
1 1/2 tsp kosher salt or to taste, depending on the salt level in the vegetable broth
1 cup chickpeas, cooked or from a can
2 tbsp fresh thyme leaves
1/2 cup Italian flat-leaf parsley, finely chopped
1 to 2 cups baby spinach or kale (or other greens of choice), chopped roughly
1 (14.5-ounce / 410g) can crushed tomatoes
1 (8-ounce / 227g) can tomato sauce
1 to 2 tbsp fresh lemon juice
Method:
To the pot, add the oil and put it on sauté mode
Add onion, fennel, garlic and sauté for 3-4 minutes
Add rice, pepper flakes, bay leaves, salt, black pepper and sauté for 2 minutes
Add vegetable broth, chickpeas, thyme leaves, parsley leaves, spinach leaves, crushed tomatoes and tomato sauce and gently mix well
Cover the pot and switch it to a mode with cooking time of 15 minutes
When cooking is done and cooled, open pot, add lemon juice and gently mix well
Serve with your favorite bread
Serves: 4
Inspiration source:
https://www.rainbowplantlife.com/blog/vegan-instant-pot-fennel-chickpea-stew
Ingredients:
750 gm chickpeas
2 tbsp olive oil
1 cup chopped celery
1 cup chopped onions
1 cup chopped carrots
3 cloves garlic, chopped
2 tbsp finely chopped fresh thyme
2 tbsp chopped fresh rosemary
lemon zest of 1 large lemon, about 1 tsp
lemon juice of 1/2 lemon, about 1 tbsp
2 vegetable bouillon cubes (such as Knorr’s Vegetarian Vegetable Bouillon)
1 cup water
salt (only if needed since the bouillon cubes will add sufficient salt to the stew)
ground black pepper, 1 tsp
For garnishing
1/3 bunch dill, finely chopped
2-3 tablespoon(s) olive oil
Method:
If you are starting with raw chickpeas, make sure to soak them for 6-8 hours and then cook them till they are soft. We prefer steam cooking in an instant pot or pressure cooker. If you are starting with canned chickpeas, just drain them with some running water to get rid of the liquid.
From the cooked / canned chickpeas, puree about a cup and put aside.
Heat the 2 tbsp olive oil a pot / pan on medium heat.
To the hot oil, add chopped celery, onions, carrots and garlic and sauté for 8-10 minutes till desired level of softness. Sautéing will mildly caramelize the vegetables and bring out their sweetness.
Add the thyme, rosemary, lemon zest, bouillon cube, pepper and sauté for 3-4 minutes.
Add the cooked whole chickpeas, 1 cup water and bring to boil.
Stir in the chickpea puree, lemon juice… mix well and cook for a couple of minutes. The stew is ready! Taste and add salt only if needed.
When serving, top the stew with finely chopped fresh dill, extra virgin olive oil and serve with warm pita bread.
Serves: 4
Notes:
Fresh herbs and lemon juice makes this stew extraordinarily tasty and flavorful. Try not to use dry herbs and not substitute lemon with lime!
Inspiration source:
https://akispetretzikis.com/categories/ospria/revithada
VIDEO
Ingredients:
1 tablespoon olive oil
1 medium onion, chopped
2 stalks celery, chopped
2 carrots, chopped
2-3 cloves garlic, chopped
1 tsp chili powder
1 tbsp ground cumin
1 pinch black pepper
2 (15 ounce) cans black beans
1/2 (15 ounce) can whole kernel corn
1/2 (14.5 ounce) can crushed tomatoes
1 tsp salt or to taste
2 cups water
For garnishing
2 spring onions, chopped
1/2 avocado, chopped (optional)
some sour cream
Method:
Heat oil in a pot over medium-high heat.
Add onion, celery, carrots, garlic and salt and sauté for 5 minutes.
Season with chili powder, cumin powder, and black pepper; cook for 1 minute.
Add a can of beans, corn and water and bring to a boil.
Meanwhile, in a food processor or blender, process remaining 1 can beans and tomatoes until smooth.
Stir into boiling soup mixture, reduce heat to medium, and simmer for 7-8 minutes.
Garnish with spring onions, avocado, sour cream and serve
Serves: 4
Inspiration source:
https://www.vitamix.com/ca/en_us/Recipes/Tortilla-Soup
Ingredients:
1 tbsp olive oil
1/2 medium size onion, diced
1 garlic clove, peeled and chopped
2 small / medium size carrots, diced
2 stalks celery, diced
1/2 yellow squash, diced (optional)
1/2 red bell pepper, diced
1 slice (100 g) cabbage, chopped
2 Tomatoes, diced
1 teaspoon taco seasoning
1/2 teaspoon ground cumin
1 tsp salt or to taste
1/2 cup cooked corn kernels (optional)
1/2 cup canned black beans (optional)
2 cups water
For garnishing
1 spring onion, finely chopped
1/2 avocado, chopped (optional)
2 ounces (60 g) tortilla chips
Method:
In a medium / large pan, heat the oil on medium heat
Add onion and garlic and saute till onion becomes translucent
Add diced carrot, squash, celery and salt and cook for about 2 minutes
Add pepper, cabbage, taco seasoning and ground cumin cumin and cook for 2 minutes
Add tomatoes, mix well, cover the pan and cook for 2 minutes and then turn off the heat
Transfer the cooked vegetables to a high power blender that can handle hot liquid, such as Vitamix
Heat the water, add the hot water to the blender and secure blender’s lid
Turn machine on at slow speed and slowly increase speed to High (10)
Blend for 30 seconds to 1 minute to the desired consistency
Add corn kernels and black beans and pulse-blend 3-4 times
Take out the soup in a serving bowl, top with spring onions, avocado and crushed chips and serve hot
Serves: 4
Inspiration source:
https://www.vitamix.com/ca/en_us/Recipes/Tortilla-Soup
Remarks:
We tried the original Vitamix recipe a couple of time but were turned off by the taste of raw garlic and onion. We are very happy with this modified recipe where all the vegetables are stir-fried and mostly cooked before blending them.
Ingredients:
2 tbsp. olive oil
1 medium onion, diced
3 garlic cloves, minced
1 1/2 tsp. freshly grated ginger
1-2 tbsp. berbere spice blend, to taste (https://www.amazon.com/Frontier-Berbere-Seasoning-ORGANIC-Bottle/dp/B005WDVQHG )
1/2-1 tsp. cayenne pepper, or to taste, optional
Poblano pepper chopped into medium size pieces, optional
1 1/2 cups dried split red lentils
4-5 medium size tomatoes diced or 1-14 oz. can diced tomatoes
3 medium red potatoes, about 3/4 lb. total, diced
3-4 celery ribs, chopped into medium size pieces
2 carrots, chopped into medium size pieces
3 cups fresh baby spinach leaves, sliced and lightly packed
2 tbsp lemon juice
1 1/2 tsp salt or to taste
Method:
To the pot, add the oil and put it on saute mode
Add onion, carrots, celery, poblano chili and saute for 2 minutes
Add potatoes and salt and saute for 2 minutes
Add garlic, ginger, berbere spice and cayenne and sauté 1 minute more
Add lentils, tomatoes and stir a few times
Add 4 cups water, cover the pot and switch it to a mode with cooking time of 15 minutes
When cooking is done and cooled, open pot and put it to saute mode
Stir in spinach, add lemon juice and continue to cook just until spinach is wilted, about 2 minutes
Turn off the pot and serve the stew with rice or any bread
Serves: 5-6
Inspiration source:
https://www.connoisseurusveg.com/spicy-ethiopian-lentil-stew/
Remarks:
You can add a bit more berbere and cayenne, if desired.
Ingredients:
1 cup brown lentil (whole), washed, soaked overnight and drained
1 onions, sliced
3-4 celery ribs, chopped
2 carrots, chopped
2 cloves garlic, minced
2 tomatoes, chopped
2 teaspoon cumin seed powder (preferably, freshly roasted and then ground)
1 cup baby spinach, chopped
2 tbsp olive oil
1 tsp salt (or to taste)
Method:
Put InstantPot on saute mode
Add oil to the pan
Once oil is hot, add onion and saute for a couple of minutes
Add carrots and celery and saute for a couple of minutes
Add garlic, salt and ground cumin and saute for a couple of minutes
Add lentil and tomatoes and saute for a couple of minutes
Add 3 cups of water, cover the cooker and switch InstantPot to rice mode (10 minutes cooking time)
Once the soup is ready, add chopped spinach and serve hot with pita bread or any hearty bread
Serves: 4
Inspiration source:
This is an attempt to reproduce awesome lentil soup we had at Zaytouna Mediterranean Grill in Freehold Township, New Jersey
Remarks:
Lemongrass Soup
Ingredients:
Peanut oil – 2 Tbs
Onion – 1 large
Lemongrass – 3 Tbs, chopped into ¼ inch-thick pieces
Garlic – 3 cloves, minced
Ginger – 1 Tbs, minced
Sweet potatoes / Yam / Rutabaga or any such root vegetable or assortment of such root vegetables – 3 cups, peeled and cut in ½ inch pieces
Soy sauce – 3 Tbs
Brussels sprouts / mushrooms – 3 cups, halved / quartered
Red bell pepper – 1 large, cut into 1-inch strips
Cilantro leaves – 1 cup, chopped
Lime juice – 2 Tbs
Method:
Cook (steam / grill / sauté) the root vegetable and keep aside
Heat 1 Tbs oil in skillet over medium-high heat. Saute Brussels sprout / mushrooms for 5 minutes, or until beginning to brown. Add bell pepper and sauté for 3 minutes, or until soft and then keep aside
Heat 1 Tbs oil in a large pot over medium – high heat. Add onion and sauté for about 7 minutes, until it becomes brown
Stir in lemongrass, garlic and ginger and sauté for 2-3 minutes
Add soy sauce, 5 cups water and bring to boil
Stir cooked root vegetables, Brussels sprout / mushrooms, bell peppers, cilantro and lime juice into the soup. Season with salt and pepper
Serves: 6
Inspiration source:
October 2007 issue of Vegetarian Times magazine