Caribbean Inspired Bean and Sweet Potato Soup

This recipe came together like many of my recipes do: I browsed a dozen or so recipes for Caribbean soups and stews, did an inventory of my pantry, and came up with a creation all my own, inspired by others' ideas and what I had available! It was quite delicious, I must say. Pay attention to the curry you're using - if it's hot, you might want to tone it down. Me? I love spicy, and mine had a heck of a kick!

Ingredients:

• 1 T extra virgin olive oil
• 3 cloves garlic, minced
• 1 medium sweet potato, peeled and chopped
• 1/2 medium yellow onion, chopped
• 1 handful cilantro, chopped fine
• 1 can organic black beans, drained and rinsed
• 1 can organic chickpeas, drained and rinsed
• 1 can organic diced tomatoes
• 2 t curry powder
• 1/2 tsp ground thyme
• 1/2 t ground coriander
• 1/4 t red pepper flakes
• 1/4 t ground allspice
• 1/4 t cumin
• 1 can unsweetened light coconut milk
• 1-2 cups unsalted vegetable broth or water
• salt and pepper to taste

Preparation:

1. Pour the oil into a 4-quart slow cooker and set the cooker on high.
2. Add the garlic and put the lid on the cooker while you prepare the rest of the ingredients.
3. Add the sweet potatoes, onions, and tomatoes.
4. Stir in the spices.
5. Add the beans, coconut milk, and broth.
6. Reduce heat, cover, and cook on low for 6-8 hours.
7. Stir in the chopped cilantro just before serving.
8. Enjoy!

Creamy Corn Chowder

Sometimes, I get on a corn kick. I created this recipe on a cold December day in North Carolina when I wanted a creamy, satisfying, cold weather chowder. It's made with frozen organic corn, and it is delish! Make sure you get organic corn, since it is a highly genetically modified crop.

Ingredients:

• 1 pint soy creamer
• 2 cans creamed corn
• 1 bag frozen yellow corn
• 1 bag frozen white corn
• 1/2 C water
• 1/2 C plant-based milk
• 2 T vegan buttery spread
• 1 onion, finely chopped
• 2 Not-Chick'n bouillon cubes*
• 3 cloves garlic
• New Mexico dried chile powder to taste
• salt and pepper to taste

Preparation:

1. Put creamer, corn, and creamed corn in a slow cooker with the vegan buttery spread and turn it on high.
2. Rinse cans with 1/4 cup water each and add residue.
3. In a high speed blender, blend onion, garlic, bouillon cubes, and plant-based milk until pureed. Add to the slow cooker.
4. Add New Mexico chile pepper, salt, and pepper.
5. Heat until hot and fully blended.
6. Enjoy!

Notes:

* I use Edward & Sons vegan Not-Chick'n bouillon cubes. They are available at Whole Foods and other specialty grocery stores.

Vegan Corn Chowder - No Potatoes

This is a hearty corn chowder that does NOT contain potatoes. It does have lots of other veggies, though, that add color and nutrition to the soup. You can make it in a stock pot or a slow cooker, depending on how much time you have. It's one of those recipes that's great to put together in the morning and have ready by dinner time.

Ingredients:

• 1 small onion
• 2-3 cloves garlic
• 2-3 T extra virgin olive oil
• 1 quart vegetable stock
• 1 C plant-based milk
• 1 bag frozen white corn
• 1 can sweet green peas, drained
• 1 can creamed yellow corn
• 2 medium carrots
• 1/2 t cumin
• 1/4 t thyme leaves
• 1/8-1/4 t ground thyme
• 1/4 t sage
• a pinch of rosemary
• cayenne pepper to taste
• salt & pepper to taste

Preparation:

1. Chop the onions and put them in a pan over low heat with the olive oil, salt, and pepper.
2. While the onions are cooking, mince the garlic.
3. Add the garlic, cover, and let the onions sweat until translucent, being careful not to burn the garlic.
4. In the meantime, put all other ingredients in a slow cooker with the heat on high.
5. When the onions and garlic are ready, add to the crock pot. Let the chowder cook on high until the carrots are soft. 
6. Turn down to low heat and let it simmer for as long as you'd like to let the flavors meld.
7. Enjoy!

Miso Soup

Miso soup is tasty, easy to make, and very healthy. The Okinawans, who are known for living long, healthy lives, drink miso soup every morning. Made from fermented soybean paste, miso contains live enzymes that aid in digestion. (Make sure to purchase non-pasteurized miso). It also has cancer-fighting properties and is rich in beta carotene and protein. Wakame is dried seaweed that is easily re-hydrated by soaking for a few minutes in cold water. Seaweed contains protein, iodine, calcium, Vitamin A, iron, and antioxidants.

Ingredients:

• 4 C water
• 1 package firm tofu
• 2 green onion stalks
• 4 t dried wakame flakes
• 4 T mellow white miso paste

Preparation:

1. Cube the tofu and cut the green onions to desired length. (I like to slice them thin.)
2. Bring three cups of water to a boil. Add green onions and tofu, even if the water is not boiling yet.
3. Meanwhile, soak the wakame in cold water to re-hydrate. When the wakame has expanded, drain and add to the boiling water.
4. In a separate bowl, add miso paste to one cup of warm water. Whisk until the miso is dissolved. (Boiling destroys the live enzymes in miso; thus the separate preparation.)
5. Turn off the boiling water and add the whisked miso paste.
6. Mix well and enjoy!

Notes:

You do not have to follow this recipe precisely. Add more or less green onion or tofu based on taste, add other vegetables like daikon or mushrooms, or use a different type of miso. Just remember to use one tablespoon of miso per cup of water.