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Friday-Foodie

Friday Foodie: Black Bean Soup

Friday Foodie: Black Bean Soup

This is one of my all time favorite soup recipes, adapted from the Vegan Piggy, a blogspot that has been inactive for several years now. I changed up the amount of broth, the tomatoes and spices a bit.  It is definitely a very tasty, easy to make, delicious soup.

One thing about my videos, I do them as they come. I don’t set a stage or anything like that. I’m cooking just like you are sometimes, in pajamas early in the morning (that would be in this video for sure), or in the evening, tired at the end of a long day. Life happens and taking time to cook, means you fit it in where you can. The great thing about soups, they are easy to do in the morning, as you can chop up everything, throw it in a pot and let it simmer while you dress for work. Ladle some up into a jar, throw the rest in the fridge for later, and you walk out the door with a great lunch. Add an apple and cut up veggies, and you are well fed. Then you have lunch for the week, or dinner the next night.

Here’s the video and the printable recipe is at the bottom.

If you like this video, please share it with your friends by clicking on the buttons below. Enjoy!

Friday Foodie: Black Bean Soup
Author: 
Recipe type: Soup
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
This is a hearty, tasty, healthy soup. Easy to make, it provides you with the beans you need and a few other veggies.
Ingredients
  • 1 lb black beans, soaked, rinsed and cooked. OR 4 cans of black beans, rinsed
  • 3 C. Vegetable Stock
  • 1 Can Organic Diced Tomatoes with green chile (without chile is fine too)
  • 2 Tbs. water
  • 4 Cloves Garlic, minced
  • 1 Medium yellow or white onion, diced
  • 2 Carrots, peeled and sliced
  • 2 t. Cumin
  • ½ - 1 t. Chili Powder, depending on how hot you desire
  • 1 t. Smoked Paprika
  • Salt and fresh ground pepper to taste
  • ¼ - ½ C. cilantro
Instructions
  1. Place one third of beans and tomatoes in blender, and process until smooth.
  2. Heat a heavy frying pan on medium heat.
  3. Once hot, add water and chopped onions and carrots.
  4. Sauté for five minutes.
  5. Add garlic and sauté until an additional two minutes.
  6. Add broth, spices, bean puree and the rest of the beans to the mix.
  7. If you like a more brothy soup, add ½ - 1 cup more stock.
  8. If you like a thicker soup, reduce broth from 3 cups to 2 cups.
  9. Reduce to very low heat.
  10. Cover and simmer slowly about 20 minutes, stirring every once in a while to prevent the beans from burning at the bottom of the pan.
  11. Before serving, add fresh cilantro.
  12. This soup tastes great with a small scoop of brown rice.
  13. Serve with a small salad for a completely satisfying meal.

 

Friday-Foodie

Friday Foodie: Carrot and Jicama Salad

I feel like I’m cheating posting a recipe that is so simple I hardly think of it as a recipe. But it is delicious and a great way to top off a salad. I got the idea from a book I recently read, Tender at the Bone, by Ruth Reichl. She makes mention of going to Northern Africa and being served grated carrots that had been mixed with orange flower water.

carrot and jicama

I thought it sounded so refreshing, but I decided to add jicama (an edible tuber, grown in Central America. The ‘j’ is silent so it is pronounced ‘hicama’)

carrot, jicama and golden raisins

and golden raisins, though Thompson raisins would be fine too. Jicama (nutritional info here) has a sweet, light, refreshing flavor. If you’ve never tried one before, give it a go.

As for orange flower water, this is a distillation of orange flower blossoms and adds just a flowery hint to a dish. It does not take much to be too much, so go easy!

carrot, jicama with orange flower water

I then piled this up on my salad for work! Delicious! I’ve also eaten this by itself, and it is just as tasty.

carrot and jicama salad

I generally top a green salad with a few drops of oil and a few teaspoons of a high quality balsamic. Give this topper a try. Enjoy!

Friday Foodie: Carrot and Jicama Salad
Author: 
Recipe type: salad
Cuisine: Mixed
Prep time: 
Total time: 
Serves: 2-4
 
This is a light, healthy, salad topper made of carrots, jicama, golden raisins and orange flower water.
Ingredients
  • 1 large carrot, peeled and grated
  • 1 inch slice of jicama, peeled and grated
  • 3 Tbs. golden raisins, or Thompson raisins
  • ⅛ tsp orange blossom water
Instructions
  1. Mix grated carrot and jicama together
  2. Add raisins
  3. Toss with orange flower water

 

Friday Foodie: Incredible Meatless Spaghetti Sauce

spaghetti sauce

This is my much loved meatless spaghetti sauce. This recipe is full of veggies, which makes for a super hearty, rich sauce. You can adjust this recipe with more or less veggies. To make it saucier, add another can of tomatoes. Add more spice as you desire. Extra Oregano would be super! I also love garlic, so I usually up the garlic depending on the size of the cloves. Chopping the cauliflower finely will keep anyone from knowing it’s there, if you have picky eaters.  In the above picture you can see the bay leaves there on the top. Those come out before serving. Just dig around with your spoon and you’ll find them. If you don’t find them all, just warn people ahead of time, but generally when you start serving up plates any lost leave will present itself. This makes enough for a family of four to have three or four meals. Store in quart size containers in your freezer and pull out to defrost for a quick evening meal. You can also use this as a pizza sauce.

3 large onions, chopped

6 cloves garlic, crushed

1 ½ pounds of mushrooms, sliced (I prefer baby Bella’s’, but white buttons are fine)

3 zucchini squash, grated

1 cup finely chopped cauliflower

4 large carrots, grated

3 Tbs. Italian seasoning

2 28 ounce cans of diced tomatoes, pick the lowest sodium and sugar content

1 28 ounce can of tomato puree or sauce, lowest sodium and sugar (Wal-Mart Great Value   Puree has no other added ingredients)

1 can tomato paste with no other ingredients listed on can

3 large bay leaves

Place a large Dutch oven or large soup pot on oven burner set to high. Once pan is hot and water drops skid across pan, add two Tbs. of water and immediately add onions. Turn heat to medium/high and sauté the onions for about three minutes, until they begin to soften. Add the mushrooms  and cook until they release their juices, stirring occasionally.

Add the crushed garlic and cook one minute more. Add the rest of the vegetables and cook for five minutes, until all have begun to soften.

Add the Italian seasoning and stir to coat vegetables. Cook for one more minute then add the tomatoes, tomato puree and the paste. If you wish to add salt, add about a teaspoon.  Stir all ingredients together and bring to just boiling, then turn the heat to low. Place three large bay leaves on the top of the sauce and fold them in. Cover and allow to simmer for an hour.

Friday Foodie: Incredible Meatless Spaghetti Sauce
Author: 
Recipe type: Dinner
Cuisine: Italian
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
This veggie filled spaghetti sauce is a great way to get your family to eat their vegetables.
Ingredients
  • 3
 large
 onions,
 chopped
  • 6 
cloves 
garlic,
crushed
  • 1
1⁄2 
pounds 
of
 mushrooms, 
sliced
  • 3 
zucchini 
squash,
 grated
  • 1 
cup 
finely 
chopped
 cauliflower
  • 4
l arge
 carrots,
 grated
  • 3
Tbs.
Italian
 seasoning
  • 2 
28 
ounce 
cans 
of 
diced 
tomatoes,
  • 1 
28 
ounce
 can
 of 
tomato 
puree 
or 
sauce,
  • 1 
can 
tomato 
paste 
with 
no 
other 
ingredients 
listed 
on 
can
  • 3 
large 
bay 
leaves
Instructions
  1. Place 
a 
large 
Dutch 
oven 
or 
large 
soup 
pot 
on 
oven 
burner 
set 
to 
high.
  2. Once 
pan 
is
 hot 
and 
water 
drops 
skid 
across
 pan, 
add 
two
Tbs 
of 
water 
and
immediately
 add
 onions.
  3. Turn 
heat 
to 
medium/high 
and 
sauté 
the 
onions 
for 
about 
three 
minutes,
 until 
they
begin 
to 
soften.
  4. Add
 the 
mushrooms 
and 
cook 
until
 they 
release 
their
 juices, 
stirring
 occasionally.
Add
 the 
crushed 
garlic 
and 
cook 
one 
minute 
more.
  5. Add
 the 
rest 
of 
the 
vegetables 
and
 cook 
for 
five 
minutes,
 until
 all
 have 
begun 
to
soften.
  6. Add
 the 
Italian 
seasoning 
and 
stir
 to 
coat
 vegetables.
  7. Cook 
for 
one 
more 
minute 
then
 add
 the 
tomatoes, 
tomato
 puree
 and 
the 
paste.
  8. If
 you 
wish 
to 
add
 salt,
 add 
about 
a
 teaspoon.
  9. Stir 
all
 ingredients 
together 
and
 bring 
to 
just
 boiling, 
then 
turn 
the 
heat
 to
 low.
  10. Place 
three 
large 
bay 
leaves 
on 
the 
top 
of 
the 
sauce 
and 
fold 
them 
in.
  11. Cover 
and
 allow
 to 
simmer
 for 
an 
hour.

 

TIME EFFICIENCY USING A 6 QT CROCK POT: The night before you wish to make this,  sauté the onions, mushrooms and garlic as directed above. Chop and grate all remaining vegetables. Place them, all in refrigerator for the night. (If you have a crock pot with removable crock, place them in the covered crock for the night.) The next morning, add remaining ingredients, turn crock pot setting to low and come home to a ready made sauce.

Boozy Raisin Pumpkin Bread

Boozy Raisin Pumpkin Bread

Boozy Raisin Pumpkin Bread is my all time favorite seasonal. I came up with this recipe last fall after getting frustrated at the amount of sugar in most quick breakfast breads. I added the vegan twist to it so this recipe fits almost all your needs. I now need to experiment to see if I can also come up with a gluten free version, but that’s for another day. This would be a great bread to have on hand Thanksgiving morning for noshing. mashed banana

Start with one large ripe banana and mash. If this is not at least a half cup, add some more.

shredded carrots

Shred a large carrot or two. Again, the measure should come to a generous half cup. In other words, pile a little on top. These carrots are from the farmers market and were beautiful in color and so fresh!

pumpkin and moist ingredients

Combine all the moist ingredients and throw in half a cup of shredded coconut. I had large flakes on hand and used them, but regular flakes or shredded is fine as well. Just be sure it is unsweetened.

dry ingredients

Combine dry ingredients in a bowl, stir together with fork and add to the pumpkin mixture. If you like a spicy bread, just add a bit more cinnamon or apple pie spice, which is a combination of spices that will work nicely in this bread.

nuts and seeds

Nuts and seeds are the only fat in this bread, but the good thing is they are packed with nutrients.

pumpkin bread before baked

Ready to close the oven door and let the house be filled with the perfume of spicy bread! Yum!

Boozy Raisin Pumpkin Bread

And voila! Delicious, hot from the oven, boozy raisin pumpkin bread. Spread on a pat of butter or enjoy as is, either way the flavors are divine! After completely cool, store in refrigerator. I reheat a slice at a time in the toaster. (If your toaster does not have a lift out mechanism, reheat under the broiler or in the microwave.)

Boozy Raisin Pumpkin Bread
Author: 
Recipe type: Bread
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
This moist delicious pumpkin bread is chock-full of nutrients.
Ingredients
  • ¾ cup raisins
  • rum to just cover, about ⅓ cup*
  • ¾ cup unsweetened applesauce
  • 2 Tbs flax meal
  • 1 tsp vanilla extract
  • ½ tsp coconut flavoring
  • 1 can organic pumpkin
  • ½ cup mashed ripe banana (about one large banana)
  • ½ cup date sugar or coconut sugar (optional)
  • ¼ shredded, unsweetened coconut
  • 1 cup whole wheat pastry flour
  • 1 cup oat** or barley flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • ¼ tsp ginger
  • ⅛ tsp ground cloves
  • ¼ tsp salt
  • ½ cup chopped walnuts
  • ¼ cup raw sunflower seeds
  • 2 Tbs. unsalted pumpkin seeds
  • 1 Tbs. hemp seed
Instructions
  1. Thirty minutes before preparing bread, mix raisins and rum together and bring just to boiling point over high heat.
  2. Remove from burner and set aside; allow raisins to soak up rum.
  3. This step can be done night before without boiling, just cover with rum and allow to soak.
  4. Preheat oven to 325 degrees.
  5. Lightly coat the inside of a 9X5 bread pan with coconut oil.
  6. Mix together applesauce, vanilla, coconut flavoring (if using) and flax seeds; set aside.
  7. Mash banana and combine with pumpkin.
  8. Add carrots and raisins and any remaining rum, up to one tablespoon.
  9. Add coconut.
  10. Add date or coconut sugar, if using, and stir all together.
  11. In separate bowl, mix together flours, baking soda, baking powder and spices.
  12. Mix applesauce mixture into pumpkin.
  13. Mix flour mixture into pumpkin mixture and before all is completely moistened, add nuts and seeds and stir until just combined and all dry ingredients are moistened.
  14. Pour into prepared pan.
  15. Bake for 1 hour and 10 mins or until toothpick inserted in middle comes out clean.
  16. Allow to cool for ten minutes and then turn out to a wire rack.
  17. When completely cool, store in refrigerator.
  18. *If you would prefer to not use rum, place raisins in a small sauce pan, add enough water to just cover, bring to a boil and boil for one minute then turn off heat and allow to soak for thirty minutes.
  19. **To make your own oat flour, place two cups of rolled oats in a heavy duty blender and process on high until of flour consistency. There will still be some pieces of oats, but that’s okay, it just adds to the texture of the bread. Measure out one cup and if you have any remaining, place in an airtight container for future use.

 

 

Vegetable Provencal

Friday Foodie: Vegetable Provencal

Martegues boats

I recently returned from a trip which included the Provence region of France. This picture is on the L’Isle of Martigues. The colors, the sunshine, the countryside, all beautiful, but most of all, the food was delicious! Today’s Friday Foodie is inspired by the food of Provence,  as well as by Isa Chandra Moskowitz’s recipe, Eggplant Provencal. Her cookbook, Appetite For Reductionis a new fav for me. I’ll review this book as soon as I try out a few more recipes. So far, all are wonderful! I changed her original recipe by adding lots of the different vegetables of the region.

Though there is a lot of chopping and slicing going on, this is actually a very easy recipe. I hope you will give it a go!

Slice a baseball size fennel into thin slices.

Fennel
Fennel
Sliced Fennel
Sliced fennel

Half a medium size onion, red, yellow or white, whatever you have on hand, in half from stem to root. Slice each half into thin slices. Chop carrots into 1/2 in slices. I used orange and purple carrots. Slice a zucchini into 1/2 to 1 inch slices. Dice an eggplant into 3/4 inch chunks.

chopped veggies, eggplant, carrots, zucchini and onions

Chunk a large yellow potato. Yukon Gold are nice if available.

Yellow potato in chunks

I used a bag of mushrooms and 1/2 cup of red lentils, though any kind of lentils will do.

mushrooms and red lentils

Chop some Kalamata olives. I used about 1/2 a cup.

chopped Kalamata olives

There is red wine in the sauce, which meant the chef had to have a small glass. It was the middle of the afternoon when I made this and thought a full glass might be over the top!

glass of red wine

Then add the liquids to the vegetable mix.

vegetable provencal liquid and veggies

The liquid should almost cover the vegetables, so add more broth if needed. Add more wine to the cook if needed.

And Voila!

Vegetable Provencal

I served this on a bed of brown rice, seasoned with Herbes de Provence and garlic. Delicious!

Friday Foodie: Vegetable Provencal
Author: 
Recipe type: Dinner
Cuisine: Provencal
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
This dish is inspired by the vegetables and flavors of the Provence region of France. It is a hearty dinner served over brown rice.
Ingredients
  • 1 Tbs. water
  • 1 bulb of fennel, thinly sliced
  • 1 medium onion, thinly sliced
  • 4 cloves of garlic, minced
  • 1 tsp sea salt
  • fresh ground pepper
  • 3 bay leaves
  • 1 medium eggplant, cut in ¾ in chunks
  • 3 medium carrots of any variety, cut into ½ in slices
  • 1 large zucchini, cut into ½ inch slices
  • 1 bag of sliced cremini mushrooms or baby bellas
  • ½ c dried red lentils
  • 2½ tsps dried thyme
  • 1½ tsps dried marjoram
  • ¾ c of dry red wine
  • 3 cups vegetable broth
  • ½ c finely chopped kalamata olives
  • 1 8 ounce can tomato sauce
Instructions
  1. Preheat a 6 quart pan over high heat.
  2. When a drop of water will skate across the bottom of the pan, add 2 Tbs. water.
  3. Add sliced fennel and onion.
  4. Turn heat to medium and saute for 5 mins.
  5. Add garlic.
  6. Continue to saute for five more minutes.
  7. Add the mushrooms, and saute until they release their juices.
  8. Add salt and some freshly ground pepper.
  9. Add the bay leaves and stir for another minute.
  10. Add eggplant, potato, carrots, zucchini, red lentils and spices.
  11. Mix together so all ingredients are interspersed.
  12. Add the wine and vegetable broth.
  13. Broth should almost come to top of vegetables.
  14. Add more if desired; it's okay if some veggies are poking out.
  15. Cover pot and bring to a boil, then lower to simmer.
  16. Simmer for 20 minutes and then check the potato, carrots and lentils.
  17. If all are fork tender, add the olives and tomato sauce.
  18. Continue cooking until heated through; about five minutes.
  19. Remove the bay leaves.
  20. Add salt to taste.
  21. Serve over a bed of brown rice that has been flavored with Herbes de Provence.