Thrifty Vegan Compost Soup

garbage soup1Don’t throw away those odds and ends! Instead, get creative.

Whether you call it Müllsuppe, Soup de Legumes Restes (Soup of Leftovers) Ordures Soupe, Garbage or Compost Soup — in any language, this healthy soup is a delightful melange of everything the refrigerator and pantry has to offer.

I love nothing more than the game of conjuring up a delicious concoction from available ingredients and not always running to the store. Being frugal means more shopping for me — that’s my logic!

My son made a spur-of-the-moment decision to visit for just one day (to celebrate his bio-dad’s birthday) before he leaves the west coast for a teaching position at Rutgers.

This meant that I had to spring into action; baking and cooking a day’s worth of meals.

When my tugboat man is gone, I don’t do very much grocery shopping; the cupboards were mostly bare.

I opened the refrigerator door and peered inside where I found a few carrots, celery, half an onion, a few mushrooms, a few heads of broccoli, a bit of fennel, a block of tofu, and most of a can of chopped tomatoes.

As soon as I looked in the pantry and found pearl barley and lentils, I knew exactly what to do.

Springing into action, I sautéed the vegetables in a bit of olive oil until they were tender. I added the tomatoes, about six cups of water, and the lentils.

Pearl barley takes a lot longer than anything else; cooking in a separate pot would make sure that it was completely soft before adding it to the rest of the ingredients.

While everything was bubbling away, I cubed the tofu and tossed it in with a few tablespoons of chopped cilantro, a bay leaf, pepper, and a sprinkle of freshly ground pink Hawaiian salt.

A couple hours later, the barley was ready to be incorporated into the big pot of soup.

With a salad of mixed greens dressed in my favorite lime vinaigrette, freshly baked foccacia, and a dessert of Banana-Blueberry Walnut Bread, my son was well-fed, and I was so pleased with myself for making something out of nothing.

(And it saved me from having to throw all the veggies in the compost bin!)

garbagesoup2YUM!

What successful dish have you created out of nothing?


Facebook Update: I’m sorry to report that I still have no access to any of my Facebook pages; Since it’s understandable that I’m unwilling to provide a birth certificate to prove that my name is Princess Rosebud, if you’d like to share my posts on your timelines or mine, I’d appreciate it. Otherwise, Twitter and Pinterest will be my only forums for socializing. It’s really unfair to be singled out, since there are many others who don’t use their real names on Facebook and they are allowed to continue.

Vegan Lentil Tofu Tempeh Loaf Recipe

loaf9

I’ve been experimenting with all kinds of protein packed vegan loaves and “burgers”.

Some are winners, some are not. My tugboat man will literally eat anything and everything — although he’s not a very discerning critic, he’s a nice and appreciative hub.

When my son and DIL visited last month, DIL and I teamed up to build a delicious and healthy loaf, but I didn’t get a chance to take pics. They’ll be back tomorrow and I’ve attempted to recreate our original recipe.

(Measurements are sort of inexact…if it looks a little dry, add veggie broth. If it’s too moist, add more bread crumbs or oats.)loaf2

If you’re not familiar with tempeh, here’s an explanation: Tempeh is fermented cooked soybeans (or grains). This fermentation binds the soybeans into a compact white cake. Tempeh has been a favorite food and staple source of protein in Indonesia for several hundred years. It’s low fat and high in protein.

How to make my Vegan Lentil Tofu Tempeh Loaf:

loaf1

1. Cook lentils, onion, carrots, celery with two cups water until tender. Check as lentils are cooking and add water as needed so they’re moist yet fully absorb water, about thirty-forty minutes.

2. Turn lentils into large bowl.

3. Crumble tempeh and mash tofu with lentils.loaf3

4. Add rolled oats, chia, and chopped nuts.(I used a mixture of almonds and cashews.)loaf45. I like to use my hands to mix everything together so I get a feel for texture and whether it’s too dry or too moist. You def don’t want it too dry or it’ll fall apart.
6. Tear whole wheat bread into small pieces, Mix.
7. Add olive oil, ketchup or tomato sauce, mustard, curry, salt, pepper, vinegar, hot pepper flakes, Worcestershire sauce.
8. Mix, taste, and adjust seasonings.
9. Fill greased loaf pan, form patties with any extra.
Topping: Ketchup mixed with a little maple syrup.loaf6loaf5Bake at 350 degrees for about 45 minutes. Serve with ketchup or vegan gravy. Tastes good hot or cold! Let cool in pan before slicing. Making a day ahead is even better.loaf7

YUMMY!


Recipe: Vegan Lentil Tofu Tempeh Loaf

Tempeh, one package
Tofu, one tub firm organic
Two cups cooked lentils
1/2 cup chopped nuts
One cup rolled oats
One or two slices whole wheat bread
Chia
1/2 chopped onion
Two carrots, chopped
Two stalks celery, chopped
One cup tomato sauce ( I used homemade) or ketchup
Veggie broth as needed
Two tablespoons olive oil

One or two tablespoons Dijon mustard
Curry Powder to taste
Pepper
Salt
Hot pepper flakes
One tablespoon rice wine vinegar
Worcestershire sauce

 

Best Protein Bar EVER – with Garden of Life

Follow ME To a HEALTHIER and More Vibrant YOU #gardenoflife #gardenofliferaw #kindorganics


So…by now y’all are aware that I went all whiny and whingy at BlogHer14, but I came away with a few positives, like meeting the awesome reps from Garden of Life Kind Organics.

I start every day with smoothies prepared with Raw Protein-Beyond Organic Protein Formula

  • Good for those with gastrointestinal sensitivities to milk, whey, and other protein sources
  • Easily digested – supports digestive health and function with live probiotics and protein-digesting enzymes
  • It’s raw, vegan and gluten free.
  • One serving has 17 grams of raw plant based protein.

My family loves my protein bars — I’m on a constant quest experimenting with different recipes to pack as many nutrients as possible in every bite, and THIS one is so good, it could be a meal replacement bar, too.

There are a lot of ingredients, but don’t let that scare you; it makes enough to last a long time.

This recipe uses Garden of Life Raw Protein in Vanilla, but you could use any flavor. Chocolate would be DELICOUS, and if you use that, add 1/2 cup cocoa to the dry ingredients.

“Bomber Bar” with Quinoa and Lentils ©™

We call them “Bomber Bars” ‘cos “bomber” is a term for an awesome wave. In my family, everyone but me surfs, and this is a great snack when you’ve burned all those calories in the water.

Lentil Puree:
4 ounces lentils, approximately 2/3 cup, picked over and rinsed
2 cups water
Cook until soft, about thirty minutes, then mash or use immersion blender. Set aside.

Ingredients:
½ – 1 cup Garden of Life Protein Powder
1½ cups whole-wheat pastry flour
1 cup buckwheat flour
½ cup brown sugar
1 teaspoon baking powder
1 teaspoon salt
1 tablespoon ground cinnamon (we love cinnamon)
1/2 teaspoon ground allspice
2 teaspoons fresh or ground ginger
1 teaspoon cardamom

2/3 cup maple syrup
½ cup vegetable oil or coconut oil
1 egg (delete egg to make it vegan)
2 teaspoons vanilla extract
2/3 cup unsalted peanut butter

2 cups rolled oats
½ cup raw quinoa
1/2 c. Garden of Life chia seeds or ground chia
1/4 c. ground flax seeds
¼ cup rice bran
1/4 c. shredded coconut, sweetened

½ cup dried blueberries
1 cup assorted dried fruit, such as raisins, cherries, apricots, cranberries
1 cup chopped almonds

Directions:
In a really big bowl, combine the first ten dry ingredients, whisk to stir and set aside.quinoalentilbarCombine the quinoa, chia, flax, coconut, oats, and almonds on a baking sheet. Bake for 5-10 minutes @350 degrees until lightly browned.

quinoalentil6in a large pot, mix the peanut butter and maple syrup together and bring to a boil. Remove from heat and stir in the rice bran, salt, cinnamon, allspice, cardamom, ginger, and vanilla extract.

quinoalentil7Combine the lentils with quinoa/oats/almonds mixture with dry ingredients that were set aside. Whisk to mix.

Pour the peanut butter/maple syrup mixture into the bowl with dry ingredients, add oil and egg (if used).

Add cooked, mashed lentils. Mix well with wooden spoon to completely incorporate.

Add fruit. At this point, I use my hands to mix it all together. The mixture is a bit heavy and thanks to the maple syrup, it should stick together, so you may need to slightly moisten hands as you go.

Line a 13×9 pan with parchment paper, leaving enough hanging over the sides so you can lift it out after it bakes and cools.

Pour the (heavy) mixture into the pan and press down firmly.

*This is a super important step. When my tugboat man is home, this is his job. When he’s not here, I use a one-pound can to roll back and forth until it’s a flat and mooshed(?) together as possible. Pack it down to ensure it fills each corner and creates an even, flat surface.

Bake at 350 degrees for about thirty-forty minutes. Remove from oven, and press down again. The more dense the bar, the less crumbly it’ll be.
Let cool, refrigerate for at least two hours. Cut into 2×2 inch squares. To keep them fresher longer, I wrap each individually in parchment paper and always refrigerated.

quinoalentil8
quinoalentilproteinbar2 quinoalentilproteinbar3One of these bars is a protein packed “bomber” that’s a perfect snack or even meal replacement.

My son needs to eat several small meals with high quality nutrition and these are perfect for his busy, on-the-go lifestyle.

I’m happy because I know my family is eating healthy food made with love.