July 2022

Tuscan White Bean and Kale Soup (Ribollita)

This Tuscan white bean and kale soup is a hearty variation of the very famous ribollita, a classic Italian recipe usually made with stale bread. My vegan-friendly version has the bread on the side, ready to be dunked in the delicious broth!

Prep Time10 minutes

Cook Time35 minutes

Total Time45 minutes

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 medium leek, diced (white and light green part only)
  • 1 medium carrot, diced
  • 2 celery ribs, diced
  • 4 garlic cloves, finely chopped
  • ½ teaspoon red chilli flakes
  • 250 g (½ lb) cherry tomatoes, halved
  • ½ tablespoon fresh thyme, finely chopped
  • ½ tablespoon fresh rosemary, finely chopped
  • 2 x 400 g (14 oz) cans cannellini beans, drained and rinsed
  • 1.5 litres (6 cups) vegetable stock
  • 1 bunch cavolo nero (Tuscan kale), stems removed, shredded
  • 2 tablespoons fresh parsley, chopped
  • Salt and pepper to taste

Instructions

  1. Heat the olive oil in a large heavy bottom pot and saute the leek, carrot and celery for 8-10 minutes over medium heat until they soften.
  2. Stir in the garlic and red chilli flakes and continue to cook for another minute until fragrant. Add the cherry tomatoes and cook for 3-5, stirring occasionally, until they start to break down.
  3. Next, stir in the fresh thyme and rosemary, then add the beans and veggie stock. Stir to combine and bring the soup to a boil.
  4. Lower the heat and simmer for 15 minutes with a lid on, then stir in the cavolo nero. Put the lid back on and continue to simmer for another 5 minutes until the kale wilts.
  5. Stir in the fresh parsley, season to taste, and serve with crusty bread.

Nutrition Information:

Yield:

 4 

Serving Size:

 1
Amount Per Serving: Calories: 271Total Fat: 8gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 1115mgCarbohydrates: 23gFiber: 9gSugar: 5gProtein: 13g

Vegan Steak

  • Author: Liz Madsen
  •  Prep Time: 10 minutes
  •  Cook Time: 20 minutes
  •  Total Time: 30 minutes
  •  Yield: 4 steaks 
  • Diet: Vegan

DESCRIPTION

Tender, flavorful, and protein-packed, this Vegan Steak is easy to make and absolutely delicious. This recipe takes just 30 minutes to make!

INGREDIENTS

  • 1-15 oz (425g) can dark red kidney beans (see note 1)
  • 1/3 cup reduced sodium soy sauce (or No-Soy)
  • 1/3 cup water
  • 1/4 cup tomato paste
  • 1/4 cup nutritional yeast (see note 2)
  • 1 tablespoon apple cider vinegar (see note 3)
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • 2 teaspoons dried oregano
  • 2 teaspoons smoked paprika
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground mustard (or 1 tablespoon store-bought brown or Dijon mustard)
  • 1/2 teaspoon freshly cracked black pepper
  • 1/2 teaspoon chili powder
  • 1 2/3 cups vital wheat gluten

INSTRUCTIONS

  1. Note: You’ll need a food processor for this recipe, what a perfect excuse to invest in one if you haven’t already! If you don’t have one, I recommend a Cuisinart food processor or if you cook a LOT, my baby is the Breville Sous Chef 12 Cup and it is AMAZING. I’ve also heard good things about Ninja, though my prior experience was not amazing. You can use a blender if you need to. If that is the case, do everything except add the vital wheat gluten, and transfer the mixture to a large bowl, then add the vital wheat gluten with a strong spoon. Mix by hand once it gets too hard to stir until the vital wheat gluten is fully incorporated.
  2. Another note: You’ll also need a steamer pot or a large pot fitted with a steamer basket. Make sure your pot has a lid, or you can purchase a universal lid.
  3. Blend or mix: Add everything except the vital wheat gluten to your food processor and blend until smooth, scraping down the sides if necessary.
  4. Add the gluten: Add the vital wheat gluten and mix until just combined.
  5. Prep the steamer: Now add 1-2 inches of water to the base of your steamer pot and start it to boil on medium high heat.
  6. Prep your space: Line your work surface with aluminum foil–it will protect your surface from stains and we’ll be using it to wrap the seitan steak anyway.
  7. Divide the mixture into 4: Turn out the seitan dough onto the foil and press it together with your fingers until you have a rough log shape. Divide it into 4 equal pieces. I like to use a food scale with this–so my seitan log in this case was about 800 grams, so each piece was 200 grams. This will get you four equal size servings, but if you’d prefer to eyeball it, go ahead!
  8. Make and wrap the steak: Form a rough steak-like shape with your hands, You want it to be about ¾ inch to an inch thick all the way around, but the shape doesn’t matter much. Wrap in foil and repeat with remaining pieces.
  9. Steam it up: Once the water in your pot is to a boil, place the wrapped parcels inside the steamer basket and place in the pot, then cover with a lid. Cook for about 25 minutes on medium high heat. Note that if you’re grilling or pan frying the vegan steak after to get that nice char, I’d cook it for about 20 minutes as overcooked seitan can be a little tough.
  10. Rest the seitan: When time’s up, remove the lid and use tongs to place the wrapped parcels on a plate. Let them rest for at least 10 minutes. 
  11. Now here’s where you can make a decision: For tender steaks, serve immediately or grill/sear in a pan (for 2 minutes each side). Note that if you’re searing them in a pan, I recommend just a little bit of oil (neutral with a high flashpoint, like grapeseed oil) rather than dry, otherwise you’re cooking out some of that moisture instead of locking it in. But if you’re oil-free you can skip this step entirely and eat the vegan steak straight out of the foil pack. For firmer steaks, refrigerate the wrapped parcels until cool, then unwrap and heat on a grill or in a pan (can reheat covered in the microwave too).
  12. Store: Refrigerate leftovers in an airtight container for up to 3 days or freeze for up to 3 months.

NOTES

  • Note 1: Black beans or chickpeas would be fine but dark red kidney beans give it a more authentic color. I like to blend beans into almost all of my seitan recipes because it makes the seitan more tender, more robust, and it actually turns it into a complete protein.
  • Note 2: Nutritional yeast really makes this taste like steak, I swear. The end product does not taste of nutritional yeast at all. I tried it without and the flavor wasn’t quite as good, but if you really hate nutritional yeast you can leave it out (I’d reduced the liquid by ¼ cup).
  • Note 3: The apple cider vinegar is a flavor enhancer, but not a necessity. Substitute any vinegar you have on hand (except balsamic, I don’t think the flavors would mesh but go ahead if you want to try it.

Nutrition Facts

Serves 4

Amount Per Serving
Calories396
% Daily Value*
Total Fat 2.5g3%
Cholesterol 0mg0%
Sodium 809.8mg35%
Total Carbohydrate 39.8g14%
Sugars 3.5g
Protein 52.2g104%
Vitamin A5%Vitamin C6%

EASY VEGAN VEGETABLE FRITTERS (GF OPTION)

Light, crispy and loaded with fresh vegetables, these vegan vegetable fritters are a perfect afternoon, finger-food snack for the kids or a light main dish for the whole family. 15-minutes to heaven! 

Course: SnackCuisine: AllDiet: Vegan, Vegetarian Prep Time: 10 minutesCook Time: 5 minutesTotal Time: 15 minutes Servings: 12 fritters Calories: 31kcal Author: Deborah

Ingredients

  • ▢1 cup 94 g grated carrot
  • ▢1 cup 129.5 g grated zucchini
  • ▢1/2 rounded cup 77 g fresh or frozen sweet corn
  • ▢1 cup 193.5 g grated baked potato (pressed firmly into cup)
  • ▢2 tbsp 20.5 g spelt flour or gluten-free flour to make fritters gluten-free
  • ▢1 heaping tsp 8 g minced garlic
  • ▢1-2 tsp olive oil up to 8 g
  • ▢1/4 tsp 0.5 g smoked paprika
  • ▢1/2 tsp 1 g ground cumin
  • ▢2 generous pinches of dried parsley
  • ▢1 tbsp 7.5 g nutritional yeast
  • ▢sea salt and black pepper to taste

Instructions

  • Place grated zucchini in a bowl with a few sprinkles of sea salt. Mix with hands and let sit for 10 minutes. Remove zucchini from bowl with hands and squeeze out excess liquid over sink. If you skip this step the fritters will have too much moisture and not get very crispy.
  • Spray a thin layer of cooking spray into a non-stick pan. Begin to heat over medium-high flame.
  • Add all grated veggies and dry ingredients to a bowl. Pour in a teaspoon (or two) of olive oil and with your hands, mix until well-incorporated.
  • Using an ice-cream scoop or your fingers, scoop out batter in mounds, roll into balls, then pat gently, flattening with your hands.  Place 4 at a time in skillet keeping them 1-2 inches apart and fry for 2 To 4 minutes on each side, or until golden brown.
  • Line a plate with paper towels. When fritters are crispy, remove with spatula and place on plate and blot excess oil from top. Fritters will harden as they cool.
  • Top with parsley or scallions and your favorite dressing or vegan sour cream.

Notes

  • Take care not to make fritter patties too thin. Doing so will cause them to fall apart.
  • If you’re looking for fritters that are crispy throughout like a potato chip, this is not the recipe for you. My vegan vegetable fritters are crispy on the outside and tender on the inside.
  • For best results, don’t skip squeezing the moisture out of zucchini.
  • Store in an air-tight container in your refrigerator for up to 5 days.

Nutrition

Serving: 1fritter | Calories: 31kcal | Carbohydrates: 6g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 10mg | Potassium: 147mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1837IU | Vitamin C: 6mg | Calcium: 7mg | Iron: 1mg