Smoky Vegan Split Pea Soup

For a flavorful fall or winter supper, ladle out steaming cups or bowls of smoky vegan split pea soup. It's hearty, delicious, nutrient rich, yet doesn't contain fat or cholesterol.

Prepare it when you know you'll be home for a few hours, whether that's on the weekend or early in the day. Let the soup simmer on the stove, while you work from home, do household tasks, read, jog on a treadmill, or watch TV. 

This recipe goes a long way. It serves at least eight people, and is so versatile. It's great for lunch, dinner, or even as a low-cal snack. Savor its flavor again during the week. This is a simple way to cut down on meal prep time, save energy, and money to boot.

Smoky vegan split pea soup is an economical meatless meal that tempts your taste buds, as 1 pound of organic dried split peas cost approximately $2.99 a pound. Conventional dried peas are approximately $1.99 a pound. Use the seasonings and veggies you already have on hand, and you can whip up a meal you and your brood will love for pennies on the dollar.

Smoky vegan split pea soup is a nutrition star. It fulfills a big chunk of the daily requirement for protein, fiber, complex carbohydrates, vitamins, and minerals. This soup is a good source of fuel for your body without added fat. Leftovers freeze well, and eating it when its defrosted and heated prevents food waste too.

One Cup of Homemade Smoky Vegan Split Pea Serves Up:

*Hearty Taste from a Health Promoting Legume that's available throughout the year

*50 percent of the RDA of Vitamin A to help support eye health

*39 percent of Manganese, a mineral that helps maintain strong teeth and bones

*31 percent of B 1 (Thiamine), a b-complex vitamin that helps our bodies produce energy, supports the nervous system, and helps prevent digestive and memory problems

*23 percent of the RDA for B 5 (Pantothenic Acid), a b-complex vitamin that our bodies use to process carbohydrates, proteins, and lipids for healthy skin

*20 percent of the RDA for Potassium to help build muscle and process carbs for energy

*33 percent of the RDA of Protein at 7 grams per serving



*39 percent of the RDA of copper, a mineral that helps incorporate iron into red blood cells to prevent anemia, as well as plays a role to keep blood vessels, nerves, immune system and bones healthy

*Good Source of Soluble and Insoluble Fiber, at 8 grams per serving or 65 percent of the daily requirement. Fiber helps carry toxins out of the body, increases stool bulk, and prevents constipation and other digestive disorders

*A Complex Carbohydrate with approx. 40 carbs per cup. 



* Its glycemic index number is low, but if you want to decrease the glycemic index number further, replace the russet potato in the recipe with parsnip.

Note: Check out this link and scroll down to the section for vegetables to find the "pea" glycemic index number Glycemic Index Chart and Glycemic Load for 100 foods.

*Big flavor, yet is a Low Calorie Meal, at approximately 115 calories per cup

*A Non-fat Recipe that contains Zero Cholesterol

Now, on to the recipe...

Ingredients:

1 pound organic dried green split peas
8 cups water
2 medium chopped organic yellow onions
4 organic chopped carrots
3 stalks organic chopped celery
1/2 organic chopped zucchini
1 small organic chopped russet or sweet potato (lower the glycemic index rating and use chopped parsnip instead)
1 sprig fresh snipped organic basil or organic parsley
1 organic bay leaf
2 sprigs organic snipped oregano or 1 teaspoon dried oregano

4 cloves organic garlic that has been minced
1 teaspoon ground black pepper
1 teaspoon dried organic thyme
1 teaspoon dried organic sage
2 teaspoons smoked paprika (this makes soup taste smoky without having to use any smoked meat)
1/2 teaspoon pink salt
4 teaspoons Braggs Liquid Aminos (or gluten free low sodium soy sauce)
optional ingredients: freshly minced dill, sun-dried tomatoes, fresh parsley, croutons 

Note: I always use organic ingredients when available, because organic means produce and seasonings aren’t genetically modified, aren't sprayed with chemicals, and aren't grown in soil that contains chemical fertilizers.


Note: No need to get overwhelmed by the long list of ingredients. All veggies can be chopped in a food processor. To keep additional prep simple, when herbs or spices mentioned above aren't in your pantry, use a substitute. Seasoning blends like 21 Seasoning Salute works well. Avoid trips to the market, and use what's in your house already. Incorporate veggies like shallots, leeks, scallions, mushrooms, red pepper, cabbage, turnip, and other varieties of squash. The more the merrier. When you add extra veggies, it makes the soup taste more full bodied and yummy. 

What to Do:

1. Soak split peas for at least 8 hours in enough water to cover by 2 inches. Use at least 6 cups of water, because spit peas will expand when soaked. Pour off liquid, pick out any grit that remains, and rinse well.

2. Cook peas in 8 cups of clean water on high until boiling. Add bay leaf, minced garlic cloves, and chopped onion. Lower heat to medium. Cook for one hour, stirring occasionally. 
3. Add the other dry spices and fresh veggies and lower to simmer. Cover and continue cooking, until peas and veggies are tender and partly mushy (anywhere from 1/2 hour to an hour). Don't forget to stir every 10 or so minutes to avoid soup from overflowing or sticking to bottom of the pot. If you decide to add additional veggies, use an extra cup of water for each veggie you include. Season accordingly. Add fresh snipped herbs a few minutes before you're ready to take the pot off the stove.
4. Remove soup pot from heat. Put on a cutting board or other heat resistant surface. Use an immersion blender or food processor to puree soup until it is blended to a consistency you like. 

In my house, we like thick yet smooth soup.

Smoky Vegan Split Pea Soup with Smoked Paprika and Basil Garnish

Serve it with gluten free flax seed crackers, or with a slice of toast with almond or peanut butter. At other times, we combine it with leftover rice, quinoa, or barley. We warm it up by pouring it directly into the soup, for a terrific one dish meal.

Enjoy the Homemade Goodness of Smoky Vegan Pea Soup, an unprocessed whole food with no additives or preservatives, no refined sugar, low sodium, and no harmful ingredients added to bulk it up. Your meal mates will be delighted by its lively taste and so will you!

I'm glad you stopped by. Before you go, please take a moment to comment and then pin, stumble, or reshare the post (with my URL link included) on social media of your choosing. Sharing is caring and I appreciate your help in spreading the word about this blog.

Here's the quote for today:

"I live on good soup, not on fine words."  Moliere

Read more at: http://www.brainyquote.com/quotes/keywords/soup.html

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Spaghetti Squash Magic

Here's an eye-catching recipe for spaghetti squash marinara that's sure to please your senses as well as make your family, friends, or potluck crowd jump to their feet and applaud (this post has been updated 9/13/17).

Spaghetti Squash, Create Magic in a Casserole Dish

The other day I wanted to have pasta, but discovered long ago that eating semolina (a form of wheat that most pasta is made from) makes me feel bloated or sleepy or both. Some might say I have a gluten allergy, but I like to call it gluten sensitivity. I know what's good for me to eat and what isn't. I'm in tune with my body and my body is in tune with me. 

Anyway, as luck would have it, I spotted this fresh organic spaghetti squash on sale at my local Market. Yahoo. I couldn't wait to get it home.

Since there was going to be just the 2 of us (hubby and me) for dinner, I decided to cook the whole squash, string it, but transform only enough of it (2 days' worth) to make a Meatless Monday meal and Fun Tuesday meal. On the first day I served it for dinner. The following day I presented it at lunch and got rave reviews. The real reason I know it was good, was because my hubby wanted to eat it two days in a row and wanted two helpings each time.

Now on to My (Nancy A's) Recipe for Spaghetti Squash Marinara

Ingredients:

1 large spaghetti squash

sufficient water to coat the bottom of a baking pan and have the level of water come up  1/2 inch when the squash is placed inside on its side

salt, pepper, and mixed seasoning of your choice to sprinkle on the squash, after it is stringed

ingredients for my homemade marinara mushroom tomato sauce are provided at this link. best recipe for homemade marinara sauce

nutritional yeast to sprinkle on after it's all ready (I buy a brand fortified with B-12) and use it for its good taste and nutritional value

What to do:

1. Preheat oven to 400 degrees Fahrenheit. Wash the outside of the squash under cool water (use a vegetable brush to scrub dirt off). Put squash in a baking pan on its side. Pour in enough water to come up 1/2 inches so squash doesn't burn while it roasts.

2.Pierce the squash in a few places with a fork, so it releases any trapped air. This avoids having it explode, while it cooks in the oven. I cook all squash uncut, because I find it's hard to cut it in half or remove peel. No need to peel it. You can string it without removing peel.

3. Roast the squash whole, anywhere from 30 minutes to an hour, depending on how large it is. You'll know the squash is ready, when its skin starts to turn light brown and the fork you use to pierce it goes in easily. If you cut it open and it's hard to string it, don't hesitate to cook it for a few more minutes.

4. Slice the squash lengthwise like the photo below indicates. Remove pulp and seeds by scooping them out with a spoon or knife. 

5. Take a fork and string the cooked spaghetti squash like I did in the photo below. 

6. When half the squash was prepared, I put the strings of spaghetti squash into a casserole dish and mixed in the marinara sauce. I made my own marinara sauce and let it simmer on the stove top while the squash cooked in the oven (use ingredients mentioned in the link above). After both parts of this recipe were cooked properly, I combined them and reheated it. I served each portion with a little bit of nutritional yeast sprinkled on top. Here's what it looks like both as a lunch and dinner main dish idea.

I portioned out the remaining squash into freezer containers (without sauce) and put the containers into the freezer. 

Cooked and Stringed Spaghetti Squash in Casserole Dishes

Next time I want to serve it, I'll defrost and heat as much as I need. It can be used as a quick fix veggie or added to soup for its nutritional benefits and texture. Another way to mix it up is to incorporate the spaghetti squash into a simple sauté, one made from a clove of minced garlic, a teaspoon of organic olive oil, and fresh chopped basil or other fresh herbs like oregano, tarragon, or cilantro. Perhaps you'd rather top the spaghetti squash with Arrabiata (spicy) Sauce or Primavera (loaded with fresh veggies like carrots, red pepper, peas, string beans, onions) Sauce. Use any extra tomato mushroom marinara sauce on string beans, in soup, veggie chili, or any time you want good taste and added antioxidants.

Squash is so versatile and economical. You'll probably be surprised at how many ways you can fix it. Cooked and stringed spaghetti squash keeps well for a few weeks or even months in the freezer. Once defrosted, it tastes yummy, prepared as I mentioned above.

Plain cooked spaghetti squash contains only 42 calories per cup. That's much fewer calories than regular pasta (220 calories per cup). It's low in saturated fat, very low in cholesterol and a good source of Niacin, Vitamin B-6, Pantothenic Acid (B-5), Potassium and Manganese, and a great source of Dietary Fiber and Vitamin C.

Have you ever made spaghetti squash? If not, are you inspired? If you've cooked spaghetti squash before, how did you prepare it? Please share your comments, questions, and get social with me. I'd love to hear from you.

The quote for today is:

"One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating.  (Luciano Pavarotti and William Wright, Pavarotti, My Own Story)" Quote listed at 
She Cooks He Cleans

Before I go I'd like to wish you all a Joyous Holiday Season and 

Many Blessings in the New Year! 

Now and throughout 2016 reach out to others. Your kindness

will light up the world.

Check out my Facebook Page to Get More Tips for Good Eating and Wellness Here .

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Vividly Colored Plant-Based Dish Has Eye and Taste Appeal

Vividly Colored Plant-Based Dish Has Eye 

and 

Taste Appeal

Bring the vibrant colors of the fields and farmer’s markets to your table. Learn how easy it is to create a main course dish that looks and tastes great, smells delicious, and is healthful too. 

Before I share my recipe, I'd like to introduce the colorful components of this dish to you.

Asparagus─Fresh Green

Asparagus is a sweet tasting vegetable, and one of the first to be harvested in the spring. Lucky for us; it's available in markets during most of the rest of the year too. The tender stalks are rich in vitamins K, C, and A as well as folate, which is a B vitamin. These vitamins are good for blood, eyes, and the immune system to help you ward off illness and stress. Asparagus contains the amino acid asparagine, one that cleans out toxins from your body. That is the reason, after you eat them and urinate, you may notice that your urine may smell strange. Asparagus info

Red Bell Pepper─Bright Red

Red bell pepper is a fruit not a vegetable. It's a good source of fiber, folate, vitamin K, and the minerals molybdenum and manganese. Red peppers are mature green peppers and have more carotenoids and vitamin C than the green variety. See more about red pepper benefits from Annie Stuart at WebMD. Red Pepper Benefits

Carrots-Vibrant Orange

Almost everyone knows that carrots are rich in beta carotene, an organic compound that is good for your vision, immune system, and general well-being. Perhaps you don’t realize carrots are the root portion of the carrot plant. When the taproot reaches about 1 inch in diameter, it is harvested. This is the time when the root is most juicy and tender.  Carrot Facts

Quinoa-Ivory, Brown, Red, and Tricolor

Quinoa is high in protein and comes from the seed of a plant. It isn’t a grain or cereal grass, but is a member of the same food family as spinach, Swiss chard, and beets. Many researchers refer to quinoa as a "pseudo cereal." This term is typically used to describe foods that are not grasses, but can still be easily ground into flour. In any case, this product is a powerful plant-based building block for health and comes in several hues. Pick the color that calls to you. They're all nutritious. Here's more information for you. Quinoa info from USDA

Here’s my recipe. It takes only 15-20 minutes to prepare.

Steamed Asparagus, Red Pepper, and Carrots with Quinoa

Note: Make an effort to buy and serve organic produce, as conventionally grown fruits and veggies often are heavily sprayed with harmful pesticides and may be genetically modified. Organic, non-GMO products are better for you and the health of our planet. 

Ingredients:

1 Cup organic quinoa of any color

2 Cups Water (for quinoa)
Optional- 2 teaspoons Bragg Liquid Aminos or 2 teaspoons of Coconut Aminos

1 lb. slender asparagus stalks. They require no peeling and taste sweeter than the chunkier kind.

2 Cups carrots scrubbed and sliced into 1 in. x 1 in. strips

1 Cup red bell pepper, cut into 1 in. x 1 in. strips

¼ teaspoon salt (leave this out if you use Bragg Liquid Aminos)

1 Tablespoon fresh chopped dill and 1 Tablespoon fresh chopped parsley

2 Cups water (for steaming asparagus, red pepper, and carrots)

2 Tablespoons extra virgin olive oil

1 Tablespoon of freshly squeezed lemon juice

Part 1

Wash asparagus, red pepper, dill, and parsley. Cut off dry or tough ends of the asparagus and cut asparagus into 1 in. pieces. Core and slice the pepper into 1 in. strips. Scrub the carrots (leave the skin on) and slice into 1 in. strips.

Pour 2 cups water in the bottom of a 3-4 qt. saucepan and insert a steamer basket above. The amount of water you need depends on what size pot you have on hand. Add enough water to allow it to boil, but not rise above the steamer basket. The idea of steaming veggies is to cook them, but not let the produce soak in water and boil away nutrients. Place asparagus, red pepper, and carrots into the steamer and cover. Steam (simmer) for 5-8 minutes or until produce is tender, yet still brightly colored.

 Part 2

Rinse quinoa well and cook according to package directions. An option is to add 2 teaspoons of one of the following to water for an extra dimension of flavor: Bragg Liquid Aminos, Coconut Aminos, low sodium soy sauce, or vegetable broth. You'll know the quinoa is cooked, when all the water is absorbed. It takes about 15-20 minutes for it to expand and look like each circle has a circle within a circle.

Fluff the cooked quinoa lightly with a large serving fork or spoon and transfer to a serving dish. Top with freshly steamed produce. Drizzle olive oil on top. Sprinkle on the chopped dill and parsley, add salt, freshly ground black pepper, and a splash of lemon juice. That's when you'll know you’re good to go.

This simple yet flavorful dish is fabulous when served hot, accompanied by a tossed salad to feed four. It tastes great, served chilled, on a bed of romaine as an entree salad. Get creative. Add additional veggies like kale, squash, and red cabbage, and steam them as well. If you prefer, garnish with raw veggies like celery, cucumbers, turnips, or jicama for added crunch. Your family and guests are bound to cheer, when you serve this whole food plant-based dish at brunch, lunch, or dinner. It's also a colorful way to pack nutrition and taste into a Meatless Monday meal.

I'd love to get feedback. Send comments and question to me by clicking on the white envelope. If you become a follower, you'll get automatic updates whenever I post. My email is obloggernewbie@gmail.com. If you can, talk up this blog on the social media outlets you use. 

Nancy Andres, Health and Lifestyle Writer, Author, Blogger lives in Tucson, where she appreciates the high desert colors of a city surrounded by mountains. For a peek at the 12 week interactive self-care journal program, Colors of Joy: A Woman’s Guide for Self-Discovery Balance and Bliss check Colors of Joy on Amazon Books.  Colors of Joy provides unique activities that help women get in touch with their feelings, thoughts, and aspirations and experience more joy in daily living. See Colors of Joy on Nancy's Website.

The quote for today is from Cesar Chavez

"If you really want to make a friend, go to someone's house and eat with him... the people who give you their food give you their heart."

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I'm in the mood to cook, Good Eats include baby bok choy, portobella mushrooms and brown rice

Baby Bok Choy, Portobella 

Mushroom, 

and Brown Rice Dinner

I love the contrasting colors, savory and pungent flavors, spicy aromas, and health benefits of eating this low fat, complex carbohydrate, nutrient rich gluten free dish so much that I serve it often. See whether this fresh medley of goodness entices you.

Ingredients

1 lg. red organic onion peeled and chopped (about 1 ½ cups)

2 portobella mushrooms, cleaned, and diced into 1/4 in chunks (about 3 cups)

1 Tablespoon peeled, grated ginger (snap off a knob, peel, and grate)

2 cloves fresh garlic peeled and chopped (about 1 Tablespoon)

1 Tablespoon Braggs Liquid Aminos or other gluten free liquid seasoning

2 Tablespoons fresh parsley minced and/or other fresh herbs. The more the merrier. I used parsley, oregano, and thyme.

1 cup organic basmati brown rice and 2 cups water or vegetable broth for cooking rice

1 Tablespoon extra- virgin organic Olive Oil

1 Tablespoon water or vegetable broth

6 baby bok choy heads (about 4 cups baby bok choy that as been cleaned and chopped)

What to Do

1. Rinse brown rice in cold water and pour into a small saucepan with 2 cups water. For additional flavor, use vegetable broth. Add a pinch of salt and bring to a boil. Lower the heat to a simmer and cook according to package directions (approximately 30 minutes or until all the water is absorbed and the rice is medium-soft).

2. As soon as you lower heat on the rice to a simmer, assemble, clean and chop onion, mushrooms, bok choy, herbs, and spices. 

Note: If you're unfamiliar with how to prepare portobella mushrooms for cooking, look at this video or read about how to do it at the link:

portobella mushroom prep

Place onion in one dish, mushrooms in another, bok choy in a third, and green herbs in a forth. Put garlic and ginger in a fifth. Each is separated, because of differing cooking times.

3. Pour the olive oil into a large frying pan or wok over medium heat and sauté onion for 2 or 3 minutes, add garlic and ginger and continue cooking until onion is slightly browned. If all the oil is absorbed before the onion is golden brown, add a drop of Braggs, vegetable broth, or water. Then, put in sliced portobella mushroom chunks and continue cooking for 5-8 minutes or until mushrooms are tender and you can stick a fork in them easily. 

4. Add chopped parsley and other herbs and turn off heat.

5. Check the rice, testing to see whether it’s finished cooking. As soon as it is, turn off flame and cover.

6. Add the baby bok choy to the frying pan ingredients and warm for 2 minutes. Take care not to overcook. Bok choy needs to be crunchy for best taste and nutrition. It's high in vitamin A and C.

6. Fluff rice with a fork and portion out 4 servings. Top each with a quarter of the mushroom and bok choy mixture and serve hot or at room temperature. Enjoy!

Here's a link which describes the health benefits of bok choy from WebMD.

WebMD Nutrition information


Here's the quotation for today.

“How would your life be different if...You were conscious about the food you ate, the people you surround yourself with, and the media you watch, listen to, or read? Let today be the day...You pay attention to what you feed your mind, your body, and your life. Create a nourishing environment conducive to your growth and well-being today.” 

― Steve Maraboli, The Power of One

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