A heart healthy low cost classic from both Italian and Cape Verde African extraction (via Portugal) . This is a filling soup using homemade veggie broth and sausage that is just right for the coming of Spring!
Many home cooks don't realize that making your own vegetable broth is so inexpensive and , so easy. And you know what else? It tastes so much better tan store bought too. Unlike meat-based broths, there's no skimming off fat or any of that waste. You don't need to keep the pot on the stove for hours using up fuel either. But it does require a little bit of advance planning. It also requires these three things:
Onions or scallions (or a member of the onion family--leeks or shallots work too), celery, and carrots. That's your starting point, but from there, you can tailor your broth to your taste and what you're going to be using it for. Add sprigs of thyme and parsley to make a cooking liquid for rice and other grains. If you're going to be using the broth as a base for an Asian-inspired soup (like Thai Red Curry Soup), try adding fresh ginger and lemongrass. Most store-bought vegetable broth contains some combination of onion, celery, carrots, and salt – it’s also common for tomatoes, mushrooms, garlic, and/or other seasonings to be present. You can use so many different things even frozen vegetable left overs in your freezer. However, you do want to stay away from cruciferous veggies--no cabbage, no broccoli, no cauliflower, and for goodness sake, no brussels sprouts--because they can leave bitter flavors in your broth.
Heat one of the following the red palm oil (red meats or spicy dishes), olive (chicken or Mediterranean), avocado, grapeseed (Vegan, fish) , or coconut oil (Asian and Caribbean dishes) in a large Dutch oven or stockpot over medium heat. Add the garlic, onions, celery, and carrots. Cook until softened, about 5 minutes, stirring often. Add the water, frozen vegetable scraps, bay leaves, parsley, and thyme. Reduce heat to low and simmer, partially covered, for 45 minutes. Pour the broth through a fine mesh strainer into a large heat-proof bowl or pot; discard solids.
MAKING VEGAN ITALIAN SAUSAGE
The key ingredient in this vegan hot Italian sausage recipe is chopped walnuts and 2 lbs of Portobello mushrooms, along with one or more oils (red palm oil, coconut, or sunflower), spices and other plant-based additions. Nutritional value varies depending on the precise recipe.
1.Heat the 3 tbsp olive oil or red palm oil in a saucepan and fry the onion until it starts to soften. Add the garlic, and cook for a minute or two.
2. Add the mushrooms and fry for 2-3 minutes then remove from heat. Add the nuts, breadcrumbs, flour, chickpea flour mix, mix in vegan soy, seasoning plus the herbs. Mix well. Then add the milk, and salt and pepper to taste.
3. Stir until the mixture binds and then divide it into 12 sausages.
4. Dust with a light coating of flour then refrigerate for 30+ minutes or overnight if possible. Pre-heat the oven to 180°C/350°F. Brush a non-stick baking tray and the sausages with a little oil or oil spray.
5. Bake for 20-30 minutes, turning once.
SAUSAGE INGREDIENTS
1 large red onion or yellow Spanish onion
4 tbsp red palm, olive, or coconut oil
4 cloves garlic crushed
2 pounds finely chopped Portabello mushrooms
2 cups raw walnut pieces
2 tbsp chickpea flour
1 cup breadcrumbs
1 cup of porridge oats (oatmeal)
2 tsp coconut amino soy sauce substitute
¼ cup coconut milk or cream
1 tsp Oregano
1 tsp Basil
1 tsp Parsley
1 tsp Smoked paprika
1 tsp Fennel seed
1 tbsp Red pepper flakes
Salt + pepper to taste
Success Tip - Adding a little oil to the vegan sausage dough makes a huge difference. If you want juicy, moist, and realistic sausages don't skip it. My preference here is refined coconut oil. It gives the best, most authentic sausage mouthfeel and texture. (Note that it must be refined coconut oil. this way you avoid coconut-flavored sausages!) If you don't have it though, use any neutral liquid oil like grapeseed, red palm for hotter spicier flavor, or sunflower. You can omit the oil but your sausages will be dry.
MAKING THE SOUP!
2 quarts of fat-free or home made vegetable broth (low-sodium)
1 cup red quinoa, rinsed and drained in a fine-mesh sieve
3-4 medium sweet potatoes diced or cut nto 1/2-inch slices
1 cup chopped red onion
1 tablespoon olive oil
2 medium minced garlic cloves
3/4 teaspoon dried herbes de Provence or fresh thyme, crumbled
3 cans of whole or diced tomatoes 14.5 oz cans or 3 chopped large tomatoes
1 can of tomato paste
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon smoked paprika (sweet or hot)
1/4 teaspoon salt
1/4 teaspoon pepper
It’s a one-pot recipe. This kale, quinoa, and white bean soup is an easy recipe made in 1big pot This recipe has a distinctive Cape Verde and Italian blend. Fewer dishes equals less mess which is a definite plus around my home and I’m sure you feel the same way too! It’s quick and easy. It’s pretty much fuss-free and ready in about 45 minutes from start to finish. Then you will have yourself a big batch of hearty soup that will feed a family of 6 and doesn’t break the bank. Made with whole food plant based ingredients, this vegan soup is loaded with protein, fiber, and essential vitamins and minerals and a flavor even meat eaters will enjoy. In fact unless you tell them they won't know its meatless.
Beans – Any white bean will do – use cannellini, great northern beans, navy, or chickpeas. Canned or dried (to prepare dried soak overnight and pre-cook according to package directions. place the dried beans in a large bowl and add water to cover them by 2 to 3 inches. Discard any beans that float. White beans take 60-90 minutes to cook after soaking overnight.
Quinoa – The quinoa can be any color you prefer and is a welcome ingredient to this soup, adding more texture and substance.
Sweet Potatoes - 3 pounds of diced sweet potatoes
Tomatoes – Keep it simple with canned tomatoes, preferably fire-roasted.
Herbs – I used herbs de Provence for my dried herb of choice, but fresh thyme, bay leaves, and Sazon' tropical or Italian seasoning are great too.
1.Start with sauteing the onions in a little oil or water for about 5 minutes. Add the carrots, celery, and herbs, saute' for an extra 2 minutes.
2. Next, add in the tomatoes, paste, beans, sweet potatoes, quinoa, and pour the broth over top. Bring to a boil, reduce heat and simmer for 25 – 30 minutes.
3. Slice your vegan sausages and brown in a pan with olive oil or your favorite oil until they are browned slightly.
4.Lastly, stir in the sausage and 3 lbs. of kale at the end. The kale will soften and wilt within 5 minutes, depending on the type (baby kale only takes 3 minutes at most).
Remove from heat and let cool a few minutes before serving.
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