Posts Tagged ‘stew’


I often see wonderful soups on the shelves at Trader Joe’s and Whole Foods, however it doesn’t seem like a plain soup would make a great meal.  Here I’ve taken a box soup, added some veggies, and created some dumplings for a really hearty dinner.  If you don’t have a Trader Joe’s or Whole Foods nearby or can’t find these ingredients, don’t be afraid to improvise… cooking doesn’t have to be a fine science.  This is a quick and easy prep recipe.  Enjoy!

What I used:

  • 2 containers of Trader Joe’s Creamy Corn and Roasted Pepper Soup
  • 1 pkg of Trader Joe’s frozen fire roasted bell peppers or melange a trois, thawed
  • 1 pkg of Trader Joe’s frozen roasted corn, thawed
  • 1 onion, chopped
  • 1 large clove garlic, chopped
  • 1/2 pkg of Trader Joe’s veggie chorizo
  • Chili powder, cumin, salt to taste
  • 1 tube Trader Joe’s polenta

To prepare:

  1. Slice tubed polenta about 1/2-inch thick, then cut each slice into fourths.  Grill on each side till browned.  I used my George Foreman grill.  You can use a pan, oven, etc.  Set aside.
  2. In a large pot, saute onions and garlic till soft.
  3. Add in soup, thawed veggies, chorizo, and simmer for about 20 minutes or more.
  4. Season to taste with chili powder, cumin, salt.
  5. Stir in the dumplings right before serving and place a few atop each bowl.
  6. You can serve with sliced avocado, soy sour cream.

8  servings.  Weight Watcher Points Plus value: 7

My personal recipe.



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Looking for a new soup to try?  This Lebanese soup/stew from Appetite for Reduction is delicious.  The whole family loved it, and it’s very easy to make.   Enjoy!


  • Olive oil cooking spray
  • 1 medium onion, diced
  • 6 cloves garlic, minced
  • 1 tsp salt
  • pinch of black pepper
  • 1 tbsp ground cumin
  • 1 tsp ground coriander
  • 1 1/2 cups diced carrots
  • 1 cup dried red lentils (I think I used yellow)
  • 1/2 cup brown basmati rice
  • 1 tsp lemon zest
  • 1/4 cup lemon juice
  • 6 cups vegetable broth
  1. Spray olive oil into a 4 quart pot over medium high heat and saute onions till translucent.
  2. Add garlic, pepper, salt, cumin, coriander and stir a minute.
  3. Add carrots, lentils, rice, zest, broth.
  4. Cover pot and bring to boil, then simmer for 40 minutes stirring occasionally and adding water if necessary.
  5. Add lemon juice and salt and pepper to taste.
  6. Let soup sit for 10 minutes before serving.

6 servings.  Weight Watcher PointsPlus value:  5

This recipe is not modified from the original and is from Appetite for Reduction.

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This dish is pretty amazing.  It’s made with some veggies you may not have tried before.  The barbecue flavor and the richness of the vegetables makes this a truly satisfying and filling dish.  It’s great for a picnic or potluck.


  • 1 Japanese sweet potato, peeled and cubed
  • 1 jicama, peeled and cubed
  • 1 yucca root, peeled and cubed
  • pinch of cinnamon
  • 1 zucchini, cubed
  • 1 onion, chopped
  • 1 bell pepper, chopped
  • Dash of paprika
  • 1 tsp minced ginger
  • 2 cloves of minced garlic
  • 1/2 cup (or to taste) barbecue sauce (try a vegan one from an Asian market)
  • 12 oz firm tofu, drained, cubed, and baked in 350 oven for15 minutes

To prepare:

  1. Boil potato, jicama, and yucca with pinch of each cinnamon, salt, pepper till soft; drain and set aside.
  2. To a wok or large skilled sprayed with cooking spray, add zucchini, onion, pepper and  stirfry.
  3. Add paprika, ginger, garlic, barbecue sauce, tofu, and the root vegetables; stir well and cook till warm.

6 entree servings.  Weight Watcher PointsPlus value:  6

original recipe from a friend.

Yucca Root

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We mostly associate Adzuki beans with sweet red bean mochi or other desserts, but here they make a delicious stew with a nutty flavor that’s packed with protein.  Quite simple to make as well.

  1. Soak 1 cup dried adzuki beans in 4 cups cold water for 5 hours or overnight; drain and reserve liquid.
  2. Coat large dutch oven with cooking spray, heat over medium heat.
  3. Add 2 bunches of green onions chopped (reserve some for garnish) , sprinkle with salt, cover and cook till soft, 5 minutes.
  4. Add 1/2 cup dried shiitake mushrooms, stems removed and crumbled; add drained beans.
  5. Add enough water to reserved liquid to make 4 cups; stir into pot.
  6. Cover and bring to boil; reduce heat and simmer 45 minutes (add a little water if necessary in the process).
  7. Stir in 12 oz. red potatoes quartered; cover and cook 15 minutes more or until tender and beans are soft.
  8. Take 1 cup of broth from pot and mix with 2 tbs yellow or red miso; add to pot and simmer 2 more minutes till heated through.
  9. Garnish with reserved green onion.

6 servings.  Weight Watchers PointsPlus value:  4

Original recipe from Vegetarian Times Everything Vegan.Adzuki Beans

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In my six or seven years as a vegan, this is hands-down the best vegan recipe I have ever made!  I saw it on Martha Stewart’s vegan episode.  It’s jump-up-and-down good!  You will love it!  You might even fool your meat-loving friends with it.  The “bacon” is surprisingly yummy!  What a hearty gourmet meal with a Weight Watchers points value of 5.  Bon Appetit!


  • 2 tablespoons olive oil
  • 4 (1/2-pound) packages traditional-flavored seitan, broken into bite-size pieces
  • 4 shallots, minced
  • 2 large carrots, peeled and sliced crosswise into 1-inch pieces
  • 3 cloves garlic, coarsely chopped
  • 2 tablespoons tomato paste
  • 1/2 (750 mL) bottle pinot noir
  • 1 cup homemade or store-bought low-sodium vegetable stock
  • 1/4 cup chopped fresh flat-leaf parsley, plus more for garnish
  • 1 large bay leaf
  • 1 teaspoon dried thyme
  • 15 pearl onions, fresh or frozen, peeled
  • 3 tablespoons all-purpose flour
  • 2 tablespoons margarine
  • Coarse salt and freshly ground black pepper
  • Mushroom “Bacon” Topping* see below


  1. Heat olive oil in a large skillet over medium-high heat. Add seitan and cook, stirring, until seitan is browned and caramelized on all sides. Reduce heat and add shallots, carrots, and garlic; cook, stirring, for 3 minutes. Stir in tomato paste and cook, stirring, for 2 minutes.
  2. Transfer seitan mixture to a large saucepan; add wine and enough stock to just cover seitan mixture. Add parsley, bay leaves, thyme, and pearl onions; cover and bring to a simmer until vegetables are tender. Transfer seitan, carrots, and onions to a large serving bowl; set aside and keep warm.
  3. In a small bowl, mix together flour and margarine. Add flour mixture to saucepan, stirring until well combined. Let sauce simmer, uncovered, until it reaches a gravy-like consistency. Remove bay leaf and season with salt and pepper.
  4. Pour sauce over seitan in serving bowl; garnish with mushroom “bacon” topping and parsley. Serve.

Mushroom “Bacon”*


  • 1 pound fresh shiitake mushrooms, thinly sliced
  • Olive oil spray
  • Coarse salt


  1. Preheat oven to 350 degrees.
  2. Place mushrooms in a large bowl; spray with olive oil and season with salt.
  3. Evenly spread mushrooms in a single layer in a shallow glass baking dish. Transfer to oven and bake, tossing with tongs every 5 to 10 minutes, until dry and crisp, taking care not to burn. Remove from baking dish; mushroom “bacon” may be used hot or at room temperature.
6 servings.  Weight Watchers PointsPlus value:  5

Seitan on FoodistaSeitanVegan on FoodistaVeganPinot Noir on FoodistaPinot Noir

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Cassoulet is a rich, slow-cooked stew or casserole originating in the south of France.  This is a nice hearty stew for the last days of winter.  It’s a great dish for company too.  Easy to prepare and cooks in 45 minutes.  Enjoy!

  1. Heat 1/4 cup vegetable broth in a large Dutch oven over medium heat.  Add 1 large chopped onion, 2 thickly sliced carrots, 3 cloves minced garlic and saute for five minutes.
  2. Add 1 cup vegetable broth, 2 cans great northern beans drained and rinsed (or 3 cups cooked), a little thyme, salt, pepper, 1 28 oz can diced tomatoes with liquid, and bay leaf.  Bring to a boil, lower heat, and simmer covered for 45 minutes.
  3. Remove bay leaf and add 2 sliced vegetarian sausage links (I used Light Life Smoked Style).  Cook for two more minutes.  Garnish with parsley.

6 – 1 cup servings.  Weight Watchers PointsPlus value:  5

Great Northern Beans on FoodistaGreat Northern BeansGreat Northern Beans on FoodistaGreat Northern Beans

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Well, here’s a very simple and easy recipe that makes you look like quite the gourmet cook.  Spicy and warm, perfect for a cold afternoon or night, great when you have a cold (I have a cold right now, and all I want is soup).  Kimchi is a pickled or fermented side dish in Korea that can be made with different vegetables, the most popular being nappa cabbage.  It is also made into soups and stews for a very inexpensive meal.

Kimchi Soup (Kimchi Kuk):

  1. In a saucepan, combine 12 oz. vegan chopped cabbage kimchi, 1/2 1b tofu cut into cubes, 3 green onions chopped, 1 tbs soy sauce, 1 tsp sesame oil, 1 tsp  Korean red pepper powder or 1/2 tsp of cayenne, and 2 cups of water.
  2. Bring to boil, reduce heat, simmer for at least 20 minutes.

I usually double this recipe so I can use the whole block of tofu.  Season this to taste with soy sauce.  Add a 1/2 cup of rice to your bowl and sprinkle some seaweed on top.

2 hearty servings.  Weight Watchers Points Plus value: 4

Vegan on FoodistaVeganKimchi on FoodistaKimchi

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