By Nava Atlas
From hearty stews to fresh truffles, Nava Atlas ladles out 120-plus inventive, low-in-fat-but-rich-in-flavor meatless delights to fit each flavor, during this veganized model of her bestselling Vegetarian Soups for All Seasons. to focus on the easiest produce to be had at any time of 12 months, Nava has prepared the booklet through season, with spring soups like Leek and Mushroom Bisque and Okra-Rice Gumbo; Cool Ratatouille and Zesty eco-friendly Gazpacho for summer time; savory Baked Onion Soup and Orange-Butternut Squash Soup for autumn; and hearty Curried Millet-Spinach Soup and Vegetarian Goulash for wintry weather. There's additionally a delicious collection of dessert soups, together with Chilled Cantaloupe Soup, and a tempting choice of accompaniments resembling speedy breads, dumplings, truffles, and scones.
With unique foreign choices, uncomplicated convenience soups, gentle broths, and lots of soups and stews that may function one-dish nutrients, this cookbook is a needs to for vegan kitchens all over the place.
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Extra resources for Vegan Soups and Hearty Stews for All Seasons
1½ tablespoons olive oil 2 large onions, chopped 2 cloves garlic, minced 3 medium carrots, peeled and sliced 4 cups water with 2 vegetable bouillon cubes, or other stock option (page 9) 2 medium apples, peeled, cored, and diced 1 teaspoon good-quality curry powder ²⁄³ cup smooth or chunky natural peanut butter 6 heaping cups ﬁnely chopped broccoli ﬂorets and peeled stems Juice of ½ lemon Salt and freshly ground pepper to taste Chopped roasted peanuts for garnish, optional Per serving: Calories: 250 Total fat: 16 g Protein: 10 g Fiber: 6 g Carbohydrate: 22 g Cholesterol: 0 mg Sodium: 76 mg Heat the oil in a soup pot.
Its noodlelike strands contrast nicely with the crisp turnips and snow peas in this stew. Cut the squash in half lengthwise, then scrape out the seeds. Place the two halves, cut side up, in a foil-lined shallow baking dish. Cover tightly with more foil and bake for 40 to 50 minutes, or until easily pierced with a fork. 1 medium spaghetti squash 2 tablespoons olive oil 1 large onion, quartered and thinly sliced 2 cloves garlic, minced One 28-ounce can salt-free diced tomatoes, undrained ¼ cup minced oil-cured sun-dried tomatoes 2 cups water 1 cup small mushrooms, thinly sliced 2 teaspoons salt-free seasoning (see page 4 for brands) ½ teaspoon dried oregano ¼ teaspoon dried thyme Salt and freshly ground pepper to taste 1 pound turnips, peeled and cut into thick matchsticks 2 cups snow peas, trimmed and cut in half crosswise Per serving: Calories: 134 Total fat: 5 g Protein: 3 g Fiber: 5 g Carbohydrate: 20 g Cholesterol: 0 mg Sodium: 90 mg When the squash is cool enough to handle, scrape the ﬂesh away from the shell with a fork, using long downward motions to remove the spaghettilike strands.
It keeps exceptionally well and develops ﬂavor as it stands. 2 tablespoons extra-virgin olive oil 2 medium onions, ﬁnely chopped 2 cloves garlic, minced 2 medium carrots, peeled and diced 2 medium celery stalks, diced Handful of celery leaves, chopped 2 medium potatoes, peeled and diced One 16-ounce can salt-free diced tomatoes, undrained 1 cup salt-free tomato sauce ¼ cup dry red wine, optional 2 bay leaves 2 teaspoons Italian herb seasoning 1 cup canned chickpeas, drained and rinsed 1 cup frozen green peas, thawed 2 tablespoons minced fresh parsley Salt and freshly ground pepper to taste Per serving: Calories: 130 Total fat: 3 g Carbohydrate: 24 g Protein: 5 g Cholesterol: 0 mg Fiber: 6 g Sodium: 190 mg 50 | Vegan Soups and Hearty Stews for All Seasons Heat the oil in a soup pot.
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