Category: Hearty

Green Protein Mac & Cheese

On By karmarstenIn HeartyLeave a comment

Things needed

  • 1 squash (Butternut or medium sized acorn preferred)
  • 2 red or orange bell peppers sliced
  • 7 to 10 oz of green leafy vegetable chopped and washed (collard greens, spinach, kale, etc)
    • NOTE: The weight should be post prep. Keep this in mind if you are removing stems.
  • 32 oz of veggie broth
  • 1/2 tsp of garlic powder
  • 12 oz of protein of choice (tuna, veggie crumbles, cooked ground meat, etc)
    • NOTE: (again) this is post prep. Ex. If using a canned item, the weight should be based on the protein after drained.
  • 16 oz of pasta of choice (fusilli used here – it is a favorite)
  • 16 to 24 oz of shredded cheddar cheese
    • The amount used is a sliding scale based on the type of cheddar. If using a mild cheddar, use closer to 24 oz. If using a sharp cheddar, use closer to 16 oz.
  • Olive oil and seasoning of choice

Directions

Preheat the oven to 400 F

Cut the squash in half lengthwise and remove seeds. Cover with “Everything Spice”/”Italian Seasoning” or your seasoning of choice.

Place face DOWN in a pyrex or glass pan with a bit of olive oil. Cook for 60 minutes.

Remove from oven and let cool for 1 to 2 hours (this allows the skin to peel away from the squash).

Add bell peppers, garlic and skinned squash into a blender.

Cook greens, the same spices used on the squash and a bit more olive oil in medium sized soup pot over a medium flame until they are cooked down to about 1/3 to 1/4 of their prior size.

Add the cooked greens to the blender. KEEP THE POT FOR LATER USE!! (do not rinse)

Add about 1/3 of the broth to the blender and puree til smooth.

Use the same pot as before (see? I told you to keep the pot) add pasta, protein, puree, cheese and remaining broth.

Heat over medium/high until the pasta is tender (for fusilli – that is anywhere from 10 to 16 minutes).

Once the pasta is tender, remove from stovetop and let sit for about an hour (otherwise the cheese is still melted and no one wants soupy mac & cheese).

This makes 7 to 8 servings and can be frozen for up to about 2 weeks.

Tortilla Soup

On By karmarstenIn Hearty, SoupLeave a comment

Things needed

Soup

  • 2 Tbsp Olive oil (or vegetable oil)
  • 1 (or more) tsp of black pepper
  • 1 Large onion (chopped or diced)
  • 4 (or more) cloves of garlic (diced or minced)
  • 1 diced jalapeño (without seeds)
  • The corn kernals off of 4 ears of sweet corn
  • 6 cups of Vegetable Broth OR your broth of choice (when making your broth add the corn cobs in with the vegetables for a broth with a better flavor for this dish)
  • 1 1/2 tsp chile powder
  • 3 chipotle peppers in adobo sauce (chopped or sliced)
  • 2 14 or 14.5 oz cans of diced tomato (or fresh equivalent)
  • 1 can of black beans (drained)
  • salt (optional)

Extra items (garnish):

  • 2 limes
  • tortillas (corn, thick or thin)
  • salsa/pico de gallo
  • Cheddar cheese

Directions

Use a stew pot, heat the oil over medium heat. When it is warm add the onion, garlic, black pepper and jalapeño – cook until onions are nearly clear. (5-10 minutes)
Add chile powder and stir for 2 minutes.
Add chipotle peppers, tomatoes and salt (if needed) and stir for about 5 minutes.
Add Broth, black beans and corn and simmer over medium/low heat for at least 20 minutes.
During serving, squeeze a quarter of a lime into the soup.
As a garnish, tortilla strips can be added – as can cheese.
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French Onion Soup

On By karmarstenIn Hearty, SoupLeave a comment

Things needed

  • 6 large red or yellow onions (about 3 pounds), peeled and thinly sliced root to stem
  • 5 Tbsp Olive oil
  • 2 Tbsp butter (or substitute)
  • 1 tsp of sugar
  • 1 tsp Salt
  • 2 cloves garlic, minced or diced
  • 8 cups of Vegetable Broth OR your broth of choice
  • 1/2 cup of dry vermouth (dry white wine can be used)
  • 3 bay leaves
  • 6 sprigs of Thyme
  • 1/2 tsp freshly ground black pepper
  • 2 Tbsp brandy
  • 8 slices French bread/baguette/bread loaf cut 1-inch thick (the number of slices depends on the size of the bread)
  • 1 1/2 cups of grated Gruyere

Directions

Soup

In a large stew/soup pot over medium heat, add 3 tbsp of olive oil and the onions, stir them until they are coated. 

Stir the onions often for around 15-20 minutes. 

Increase the heat to medium/high and add 1 tbsp olive oil and the butter (or substitute) and again stir for about 15 minutes.

Add the sugar and salt and continue to stir on and off for about 10-15 minutes. 

Add the garlic and stir for one minute more then add the vermouth to deglaze the pot.

Add the spices and vegetable broth. (do NOT add the brandy at this point)

Bring this to a boil then let simmer at a low heat for 30 minutes. After 30 minutes leaving on a very low simmer add the brandy (this should be for 10 to 20 minutes, while the toast is cooking).

Toast

While the soup is on the low simmer, preheat the oven to 450 degrees.  Brush both sides of the bread pieces with the remaining olive oil as needed and place them on one side on a sheet pan covered in parchment paper. Cook 7 minutes.

example
Example of four pieces

Flip the bread over, cover with the shredded gruyere cheese and broil on low for between 7 to 10 minutes.

Using a soup ladle, add the soup first and then put the toasted bread on top (see first image).

Add salt and pepper as needed.

Vegetable Broth

On By karmarstenIn Hearty, Soup3 Comments

Things needed

  • 1 pound onion (3 medium) chopped in 1 inch chunks
  • 1 pound carrots (5 to 6 medium) chopped in 1 inch chunks
  • 1/2 pound celery (4 to 5 ribs) chopped in 1 inch chunks
  • 1 pound tomatoes (4 small) quartered
  • 4 garlic cloves, diced or smashed
  • 2 tablespoons olive oil
  • 3/4 ounce dried mushrooms such as porcini, oyster or shiitake
  • Bunch fresh parsley, leaves and stems or just use the stems
  • 3 sprigs fresh thyme
  • 3 bay leaves
  • 1 bunch green onions chopped in 1 inch chunks
  • 1 bunch radishes (the radishes only used here – but feel free to include the greens) chopped in quarters
  • 1 teaspoon sea salt
  • 12 1/2 cups water, preferably filtered

Directions

Preheat oven to 425 degrees.

In a large glass baking dish add the olive oil, onions, carrots, celery, garlic and tomato.

Let cook for 45 minutes, stirring every 15 minutes.

When the vegetables are about  5 minutes from being taken out of the oven, take the dehydrated mushrooms and soak them in 1/2 cup of water.

Chop the green onions and radishes and put them to the side.

Spoon the cooked vegetables into a stock pot, take a cup of water and swirl it around in the glass baking dish and add that water to the large pot.

Strain the mushrooms and add them to the stock pot.  Strain the mushroom water (this will remove any grit) and add it to the pot. 

Add all remaining ingredients to the pot.

Add 11 cups of water

Let it come to a boil and then reduce the heat and let it simmer covered partially for 45 minutes.

Strain the broth.  Use either immediately or freeze – this can last up to 3 months in the freezer.

Borscht

On By karmarstenIn Hearty, SoupLeave a comment

c68fb-Borscht

Things Needed

  • Olive Oil
  • 5 Cloves of Garlic minced
  • 1 Large Onion sliced thin
  • 4 Large Stalks of Celery sliced thin
  • 4 Medium Carrots Shredded
  • 2 Medium Beets Shredded
  • 1 Cup Shredded Red Cabbage
  • 1 Large Bell Pepper Sliced
  • 3 Cups Sliced Fingerling Potatoes
  • 1 Large Can Tomato Sauce (this was a bit over 2 Cups)
  • 1 Can Garbanzo Beans
  • 12 Oz of cubed firm Tofu or Veggie Crumbles
  • 8 Cups Vegetable Broth
  • 1 Cup Red Wine
  • 2 Tablespoon Worcestershire Sauce
  • 4 to 5 Teaspoons Dill
  • Italian Seasoning
  • Sea Salt or Rosemary Salt (to taste)

Directions

In a pot combine olive oil, garlic, onion, celery and green pepper over a low to medium heat until the onions become slightly translucent (about 5 min). Add the Carrots and Beet and stir and let cook for about 5 minutes. Add the Tomato Sauce and stir again letting cook for about 5 minutes. Add the Crumbles/Tofu, Worcestershire sauce, Vegetable Broth, red wine and Dill and stir and bring to a light boil. Add the Fingerling Potatoes and a bit of Sea Salt or Rosemary Salt (to taste). Let this simmer for 30 minutes.

After 30 minutes, add the Garbanzo Beans, cabbage and approximately 2 teaspoons of Italian Seasoning (to taste) and add additional Sea Salt or Rosemary Salt as needed. Let this come to a boil and simmer for another 15 to 20 minutes.

Feel free to top this with Sour Cream and/or Fresh Dill…(or Parm)…

Farmers Pie

On By karmarstenIn HeartyLeave a comment

7876c-Farmers_Pie

Things Needed

Vegetable Mixture

  • Olive Oil
  • 3 Medium Carrots
  • 3 Stalks of Celery
  • 1/4 lb Green Beans (Chopped)
  • 1 Cup Fresh Peas
  • 2 Cups Fresh Corn
  • 1 Zucchini chopped
  • 1 Onion
  • 1 Can Garbanzo Beans (Drained)
  • 2 Cloves Garlic (Minced)
  • 12 Oz Firm Tofu diced or 12 Oz Veggie Crumbles
  • 2 Tablespoons Worcestershire sauce
  • 2 Cups Vegetable Broth
  • 1/2 Cup Red Wine
  • 1 Cup Tomato Sauce
  • 1 Tablespoon Basil
  • 1 Tablespoon Oregano
  • 2 Bay Leaves

Potato Mash

  • Approximately 10 medium to large Fingerling Potatoes
  • 3/4 Cup Carrot Juice
  • 3/4 Cup Unsweetened Soy Milk
  • 2 oz Margarine
  • Sea Salt

Directions

Preheat oven to 350 degrees.

Bring a pot of salted water to a boil. Boil the Fingerling Potatoes for 15 minutes and remove from salted water. Mash the Potatoes with the carrot juice, soy milk, and margarine and set aside.

In a pot combine olive oil, garlic, onion, celery and carrot over a low to medium heat until the onions become slightly translucent (about 5 min). Add the basil and oregano and stir, then add the tofu or crumbles along with the remaining vegetables and stir for about 5 to 10 min. Add the Worcestershire sauce, Vegetable Broth, red wine and tomato sauce and stir and bring to a light boil. Add the bay leaves. Cover and simmer for 30 min on a Low Heat.

In a glass cooking dish, fill the bottom 3/4 to 4/5 with the Vegetable Mixture (keeping a bit of the sauce) then top this with the Potato Mash so that it covers the Vegetable Mixture. Place uncovered in the oven. Bake for 30 min.

Stuffed Pumpkin

On By karmarstenIn Hearty, ThanksgivingLeave a comment
StuffedPumpkin (1)

Things Needed

  • 1 medium Sugar Pumpkin (cut open as you would a jack-o-lantern or as seen straight across)
  • 3 medium carrots (thinly sliced)
  • 2 medium onions (thinly sliced)
  • 1 green bell pepper (thinly sliced)
  • 4 to 5 cloves of garlic (minced)
  • 1 can drained garbanzo beans
  • 1 package vegan crumbles
  • 1 can drained corn
  • 1 tsp Chili Powder (keep this available)
  • 1/4 tsp Cumin (keep this available)
  • 1 14.5 can diced tomato
  • Veggie Broth
  • Olive Oil
  • Cajun Seasoning (optional)
  • 4 cups rice (cooked)

Directions

For the Pumpkin

Preheat the oven to 375 degrees. Cut the pumpkin either as you would a jack-o-lantern or straight across the top so that you have what appears to be a lid and a bowl.  Discard any seeds/stringy “guts” but try to leave as much of the pulp intact.  Rub the fleshy part of the pumpkin with a bit of chili pepper and a bit of cumin. In a oven safe glass dish with a bit of olive oil place the gourd parts flesh side down.  Let this cook for 1 hour 30 minutes.

For the Stuffing

Over medium heat add olive oil, garlic, onion, carrot and bell pepper stir to a large soup pot for about 3 to 5 minutes (or until the onion is nearly clear).  Add the crumbles, spices and tomato stir (the consistency should be somewhat like chili), let cook for 3 to 5 minutes.  Add Garbanzos and corn again stir and let cook for 3 to 5 minutes.  Add the veggie broth just enough to cover the mixture and let simmer between 1 and two hrs.  As needed, add additional veggie broth and other spices (I used typical cajun seasoning: pepper, paprika, thyme, etc.).  At the very end of the cooking time, add the cooked rice and stir.  The rice will pick up all of the sauce.

To serve I turned the pumpkin back right-side up and over-filled it with the stuffing then placed the cap back on the bowl.

Roasted Carrot and Parsnip Soup over Rice with a Italian Kale Garnish

On By karmarstenIn Hearty, SoupLeave a comment

ParsnipSoup

Things Needed

  • Olive Oil
  • Approx 1 lb of carrots (cut into 1/2 inch rounds)
  • Approx 1/2 lb of parsnip…I used 1 large parsnip (cut into 1/2 inch rounds)
  • 2 small red onions quartered
  • 2 small red onions sliced
  • 8 to 10 cloves of garlic crushed
  • 4 1/2 cups of Veggie Broth
  • 1 head of Kale/Chard (your choice) ripped into chunks
  • about 1 cup of pinenuts
  • 2 cups of Red Wine
  • About 4 TBS of italian spices (your choice)
  • Rice (prepared with veggie broth and italian seasoning)

Roasted Carrot and Parsnip Soup

  1. Preheat oven to 400 degrees.
  2. In a large roasting pan with some olive oil combine and spread out the carrots, parsnips, 6-8 of the cloves of garlic and the 2 quartered red onions and about 3 TBS of the italian seasoning.
  3. Stirring occasionally, cook for 1 hour.
4) In a blender, puree the all of the contents from the roasting pan with the 4 1/2 cups of veggie broth and 1 1/2 cup of red wine.  Transfer the puree to a Pot and warm over medium heat.

Italian Kale Garnish


  1. In a large saute pan combine olive oil and the pinenuts along with the remaining italian spices
  2. Add the onion and remaining garlic cook until the onion is transparent
  3. Add the Kale and the red wine and saute til the greens are bright green and wilted (they can even be a little darker)

I served this in layers.  The rice at the bottom of the bowl, the Soup on top and as a garnish the Italian Kale.

Veggie Cacciatore

On By karmarstenIn HeartyLeave a comment

b1b83-Cacciatore

Things needed:

  • olive oil
  • 1 large butternut squash
  • about 3 small red onions (diced)
  • 2 green bell peppers (either diced or in strips)
  • about 2 large carrots (either diced or in strips)…i used about 5 smallish carrots
  • 2 to 3 garlic cloves (crushed)
  • 1 14.5 oz can tomatoes diced
  • 2 cups chunky tomato sauce
  • veggie meatballs or veggie chik’n
  • rice (cooked about 2.5 to 3 cups)
  • approx 1 tsp Thyme
  • 3 bay leaves
  • approx 1/8 tsp cayenne pepper
  • approx 1/2 tsp salt (this is by taste)

Steps

Squash

  1. Preheat oven to 450 degrees
  2. Clean and cut squash lengthwise and remove the seeds (you should now have two halves that resemble boats)
  3. In a glass/pyrex dish lightly coat the bottom with olive oil and then place the halves in the dish(es) cut side down. Cook for 35min (then reduce the temp to 350 degrees and cook for another 10 minutes)

Cacciatore

  1. over medium heat in a pot with a bit of olive oil cook onions and garlic until they are somewhat see thru
  2. add carrots and green peppers continue cooking for about 3 to 5 minutes
  3. add tomatoes and tomato sauce and mix together
  4. when this comes to a boil add all spices remember salt is optional
  5. lower the heat a bit and let simmer for 20-25 minutes
  6. add veggie meatballs or veggie chik’n
  7. continue to simmer for 10 minutes

There are multiple ways to serve this. In the picture, the rice was added to the Cacciatore and placed in the Butternut Squash Half. You can put the Cacciatore on top of the rice….without the Butternut Squash….