I had the most amazing kabocha squash soup at a restaurant and I wanted to recreate that, but I was too lazy to drive all over town in search of some so I went with the lovely delicata squash at my local farmer’s market. I am so glad I did. The soup has a natural sweetness that really doesn’t need much help from any other flavors. The addition of almond milk and cashew cream make it decadently creamy and comforting on a cool evening and the spiced chickpeas add a nice kick and a little something to sink your teeth into.
for Delicata Soup
2 medium delicata squash
1 cup white or yellow onion, diced
3 celery stalks, diced
2 carrots, diced
1 medium garlic glove, minced
1/2 tsp ginger, grated
2-3 cups vegetable broth
1 cup almond milk
1/2 tsp nutmeg
1/2 tsp white pepper
¼ tsp cayenne
¼ tsp cinnamon
1/4 to 1/2 tsp salt
for Cashew Cream
1 cup cashews
1 cup vegetable broth
for Spiced Chickpeas
1 can garbanzo beans
1 tsp maple syrup
1/4 tsp ginger, grated
1/8 dark chili powder or chipotle
1/8 tsp turmeric
Preheat your oven to 400. Rinse and trim your squash, then slice them lengthwise. Scoop out the seeds and discard or save for another use. Score each half (or quarter as I have done) with an “X” or two so it bakes evenly. Place face down (skin side up) on a parchment paper lined baking pan.
Make your Spiced Chickpeas. Drain and then rinse and dry the beans. Put the beans in a mixing bowl. Stir in the maple syrup, tamari, ginger, chili powder, turmeric and salt. Spread evenly on a parchment paper lined baking pan and cook with the squash. Chickpeas bake until lightly browned (about 30 minutes). Squash bakes for about 30 minutes or until soft.
While the squash and chickpeas are roasting, heat a sauce pan on medium high heat. Add a small amount of olive or coconut oil, (or not for a no-oil dish). Add the onions and stir for about 60 seconds. Then add the carrots, celery, garlic and ginger. Deglaze the pan with a tablespoon of vegetable broth at a time as needed. Stir for about 2 minutes and then turn the heat down to low and simmer the vegetables until soft.
When the squash is done roasting, remove from oven and let it cool for a few minutes. Scoop out the flesh, but note that you can use the skin as well if it is nice and soft. Add the squash to the sauté pan and stir adding in the rest of the vegetable broth and almond milk (this can also be added in the blender if your pan is too small). Stir in the nutmeg, white pepper, cayenne, cinnamon and salt.
Take a little at a time in batches and process in a blender until creamy, you could alternatively use an immersion blender.
For the cashew cream
(Note, make the cashew cream before you blend the soup and you won’t have to wash the blender in between.)
Soak the cashews for 4 hours, or alternatively, let them soak boiling water for 15 minutes. Drain and add to a Vitamin or high powered blender. Add the vegetable broth and process on high until creamy. Pour into a container for use on the soup.
Serve the soup with a dollop of cream and a handful of Spiced Chickpeas.
I have been loving soups lately. In fact, I have been doing Rachel Beller’s “24 day transformation.” I definitely feel more trim around the waistline and I have had lots of energy! Her book says that soups can make you feel full on less calories and this has been my experience. I have not wanted to go for that second bowl like I tend to with rice bowls.
This chowder is filling and delicious. The coconut milk and potatoes make it feel creamy and decadent. And it is super easy to make in a pot or the Instant Pot.
- 1/2 teaspoon coconut oil
- 1 medium yellow onion, diced
- 1 large leek, diced (white and light green part)
- 2 cloves, minced
- 1 thumb ginger, minced (equal to garlic amount)
- 1 1/2 tablespoons jalapeno pepper, minced
- 1 medium red pepper, diced (micro dice 1 piece for the consomme)
- 3 medium red potatoes
- 1 bag frozen corn (10 oz)
- 1/2 teaspoon sea salt
- 3 cups vegetable stock (low sodium recommended)
- 1 can coconut milk
- 2 tablespoons lime juice
- 1 tablespoon potato starch
- 1/4 teaspoon turmeric
- 1/4 teaspoon smoked paprika
- 1/8 teaspoon cumin
- Preheat the Instant pot or your soup pot before adding the oil. Sauté the onions for a minute. Add the leeks and continue to sauté for another minute. Add some salt.Then add the garlic and ginger and saute for 30 seconds. Add the jalapeno and red pepper and sauté for another 30
- seconds. Then add the potatoes and continue to saute for another few minutes. Add some more salt. Deglaze the pan with vegetable stock it starts to stick.
- Add the corn and then the vegetable stock and turn the Instant Pot setting to Manual: 8 minutes. Put the top on. Or if you are cooking on the stove top, turn the heat down to simmer and cover.
- Meanwhile, combine the potato starch and coconut milk (I put both in a mason jar and shook it.) Once the potatoes are soft, add the coconut milk, lime juice, turmeric, paprika and cumin and continue to simmer for another 5 minutes. Top individual serving with some red pepper consume and serve!
This is a little embarrassing considering I have two culinary certificates, but I have never actually made chili before. Well, before now that is. I have eaten my mom’s vegan chili on multiple occasions, but I was never inspired to take it on myself. I was reading a post in my Rouxbe Cooking School Facebook group and The Feel Good Kitchen said that she used brewed coffee in her chili recipe! Since I never finish my whole french press in the morning, I thought it would be a good use of the leftovers. Another “secret” ingredient she uses is Sriracha and I tried that too. I didn’t follow her recipe aside from that, but you can check out her recipe here.
The chili was hearty and delicious and this batch lasted 3 nights (for 2). I did serve it over Bionature potato and soy gluten-free elbows (my favorite gluten-free brand of pasta). On day 2 I added some Field Day sausage and on day 3, I mixed some tomato paste with water (about 2 heaping teaspoons mixed with 1 & 1/2 cups boiling water) because it was getting a little dry. I threw in some tomato/cilantro salsa I had and mixed in some chopped lacinato kale as it was heating.
You can really use any veggies that you want. Here is what I used:
- 2 teaspoons grapeseed or coconut oil
- 1 small onion diced
- pinch of salt
- 1 medium red pepper chopped
- 1 zucchini cubed
- 1 tablespoon tamari
- 1 medium sweet potato, cut in 1/4 inch cubes
- 2-3 large garlic cloves, minced
- 28 oz crushed (diced or stewed are fine too) tomatoes, organic if possible
- 1 can black beans, (I used Eden's organic/no salt)
- 1 can pinto beans, (I used Eden's organic/no salt)
- 1 cup Beyond Beef
- 1/4 cup coffee
- 1 tsp sriracha
- 1/4 tsp cumin
- 1/4 tsp oregano
- 1/8 tsp smoked paprika
- 1/4 tsp chili powder
- handful of cilantro, chopped
- Daiya shredded cheddar
- avocado slices
- Heat a large sauce pan to medium heat and add oil. Once oil heats up, add onion and salt and saute until translucent. Add red pepper and zucchini and continue to saute. Deglaze pan with tamari. Add sweet potato, garlic and another pinch of salt and saute for another minute or two.
- Pour can of tomatoes into the pot along with the beans, Beyond Beef, coffee, sriracha, cumin, oregano, smoked paprika and chili power. Allow to cook at a low boil for 3 - 5 minutes and then turn down to a simmer for another 30 - 45 minutes or until the sweet potatoes are cooked through.
- Add hot sauce and salt to taste.
- To make a heartier meal, serve over pasta, rice, quinoa or any grain you like. Note that I added in Beyond Beef (see image below), but you could also use tempeh, tofu, seitan, faux sausage, or mushrooms to give the chili a "meaty" texture. Garnish with avocado, "cheeze," "sour cream" or anything else you can think of!
When I want comfort food that is also easy to make, low in fat and nutritious, I almost always go for this soup or some version of it. It has a lot of flavor, it is warming and the noodles are satisfying and yummy.
- 1 tablespoon white, yellow or red miso paste
- 1/2 cup water, plus 3 tablespoons water
- 1 cup vegetable broth or stock
- 1 cup broccoli crowns
- 1 green onion, sliced thin on a bias
- 1 cup tofu, cubed
- 1/4 cup wakame seaweed
- 2 oz bean threads or rice noodles
- 1 & 1/2 tsp shoyu, tamari, Braggs or soy sauce
- 1 inch (or 1 thumb), ginger, grated
- Place miso paste into a small bowl. Boil 3 tablespoons water, pour over paste and stir to dissolve.
- Par boil broccoli to prepare. In a medium sized sauce pot, boil enough water to cover broccoli. Once water is boiling, add broccoli crowns and boil for about 90 seconds. Drain.
- Prepare noodles by following instructions on package.
- Add the broth, 1/2 cup water and dissolved miso paste into another medium-sized pot and heat. Once the liquid is hot, add tofu, broccoli, green onions, wakame, tamari and ginger. Stir to combine.
- Place a serving of noodles in a bowl. Ladle soup over noodles.
- This recipe is just as good with udon, soba or ramen noodles. My favorite is rice noodles which is also gluten free - experiment!