Sweet Potato, Coconut, & Lime Soup

A soup I’ve had (and made) many a time at my work! It’s super creamy, a little bit sweet, and has a nice tang from the limes. Very easy to make, too! Served with a little sprig of coriander (if you like coriander, that is), it’s lovely and fresh.

Serves: 6-8
Prep time: ~45 minutes
Gluten-free

Ingredients:

  • 1 large onion, peeled and diced.
  • 2 cloves garlic, peeled and diced.
  • 1 tbsp ginger, peeled and diced.
  • 1 tbsp coconut oil.
  • salt.
  • pepper.
  • 2 large sweet potatoes, peeled and chopped.
  • 2 carrots, peeled and chopped.
  • 2 cans coconut milk.
  • 4 cups vegetable stock.
  • zest and juice of 2 limes (add more if you want it super limey!).
  • 1 small bunch coriander (also called cilantro), finely chopped,plus more for garnish (optional).

Cooking Instructions:

In a large pot over medium heat, add the coconut oil, and once it’s hot, the onion, garlic, and ginger. Place the lid on and fry, stirring occasionally, for about 5 minutes, until everything becomes soft and fragrant.

Next, add in the sweet potatoes and the carrots, and cook them for a few minutes with the lid on, just until they start to soften a little bit. Season well with salt and pepper, then add in the coconut milk and the vegetable stock. Bring the whole thing up to a boil, then reduce the heat slightly and allow to simmer for at least 15 minutes.

Once the vegetables are soft enough that you can break them up with a fork, puree the soup until smooth. Add in the lime juice, zest, and coriander, and season with salt and pepper to taste. Garnish with a leaf or two just before serving, and enjoy!

 

 

Vegan Rice Bowl

Kind of similar to the Quinoa Black Bean Bowl I posted several months ago, this is a relatively easy recipe that can be tailored to your personal tastes!

I’ve included two variations of this style of bowl – one with brown rice, fried tofu, and fresh vegetables, and the other with a brown-and-wild rice medley with roasted sweet potatoes, broccoli, and beans.

This recipe can be gluten-free if you use gluten-free soy sauce and substitute the flour for another gluten-free flour (I’ve used brown rice flour for this, and it works quite well).

Serves 6
Prep time: ~30 minutes for the tofu bowl, ~45 minutes for the sweet potato bowl.

Ingredients:

For the tofu bowl:

  • 200 g extra firm tofu.
  • 2 tsp sesame oil.
  • 1/2 tsp Chinese five-spice.
  • 2 tsp soy sauce.
  • 1 tsp grated ginger.
  • 1/2 – 1 cup flour, for coating the tofu.
  • pinch of black pepper.
  • 2 cups brown rice, rinsed.
  • 2 large carrots, peeled and grated into thin strips.
  • 2 large beets, peeled and grated into thin strips.
  • 1 bell pepper (red, orange, or yellow), sliced into very thin strips.
  • 6 large handfuls spinach (or other greens – bok choy would work nicely), washed.

For the sweet potato bowl:

  • 4 large sweet potatoes, peeled and cut into 1 cm cubes.
  • 1 tbsp olive oil.
  • 2 tsp Za’atar (Middle Eastern blend of herbs and sesame seeds), or other herbs.
  • 1 small head of broccoli, cut into florets.
  • 1 small head of cauliflower, cut into florets.
  • Juice of 1/2 a lemon.
  • 1.5 cups brown rice, rinsed.
  • 1/2 cup wild rice, rinsed.
  • 1 can black beans, drained and rinsed.

For the dressing (goes with both bowls):

  • 1/3 cup soy sauce.
  • 1/3 cup apple cider/balsamic vinegar.
  • 2 tbsp tahini.
  • 2 cloves garlic, roughly chopped.
  • splash of hot sauce.
  • pinch of black pepper.
  • 1 cup vegetable oil (olive oil works well).

Cooking Instructions:

For the dressing:

Add the soy, vinegar, tahini, garlic, hot sauce, and vinegar to a blender/food processor. If you have an immersion blender, use the beaker that came with it. Blend the dressing, slowly dribbling in the oil.

Alternatively, mince the garlic very finely, and then just mix it all together in a bowl with a fork. Depends on how much effort you want to expend.

For the tofu bowl:

Cook your brown rice in a rice cooker, or in  a pot on the stove according to package directions. Add a splash of oil and a pinch of salt to the water. While it cooks, it’s time to press and marinate your tofu.

This is how I like to press my tofu – place it on a bed of paper towels on a large plate, then place another plate on top. Put something heavy on top of the plate (a couple of cans or a cookbook work well!), and allow it to press on the tofu for at least 10 minutes.

Once you’re done pressing the tofu, cut it into 1 cm cubes. Place the cubes in a bowl along with the sesame oil, soy sauce, five spice, and ginger, and mix well. Set aside to marinate for at least 5 minutes.

Meanwhile, grate your carrots and beets. You want them to be as long as possible, but nice and thin! If you don’t have a grater, you can sliced them into a very fine julienne. Slice your peppers up too.

When the tofu is done marinating, get a large frying pan on high heat, and add enough oil to generously cover to bottom of the pan.

Prep a large shallow bowl with the flour. Add a pinch of black pepper to the flour for seasoning. Roll the tofu in the flour, tapping off the excess, and then add it to the pan. Fry the tofu, flipping it so it cooks evenly on all sides. Once the tofu is browned and crispy all over, remove it from the pan and pat off excess oil on a paper towel. You could also deep-fry the tofu, if you feel like going to the effort of it.

Serve with the brown rice in the bottom, then the spinach, then the sliced vegetables, then the tofu. Add as much or as little dressing as you like!

For the sweet potato bowl:

Mix the rice all together and cook either in a rice cooker, or on the stove. This amount of rice should use about 4 cups of water and take about 45 minutes. Add a splash of oil and a pinch of salt to the water used to cook the rice. Now, time to prep everything else.

Toss your sweet potatoes with some olive oil, salt, pepper, and the Za’atar. Pop them in an oven at 400 F/190 C for approx 30 minutes, until they’re crispy on the outside and soft on the inside.

When the sweet potatoes have about 10 minutes left in the oven, heat a lidded frying pan over medium heat with a splash of oil in the bottom. When the oil is hot, add your broccoli and cauliflower. Cook, covered, for a couple minutes, then add your lemon juice. Stir every so often, keeping the lid on the pan, so that the vegetables steam in the lemon juice. When they become tender, season with salt and pepper, then take them off the heat.

Stir the black beans into the rice mixture, then serve with the rice on the bottom, then the broccoli and cauliflower, and top with the sweet potato. Add as much or as little dressing as you like!

 

Sweet Potato and Lentil Soup

Yet another great recipe for fall and winter. I’ve got a long, cold season ahead of me, and I thrive off of soups and stews in the winter. This soup uses brown lentils, which can be kind of bland on their own, with a bunch of other vegetables to add plenty of flavour and nutrition! I recommend serving with bread.

Prep time: ~60 minutes
Gluten-free
Serves 6

Ingredients:

  • 1 tbsp olive oil.
  • 4 leeks (use the white and light green parts, not the dark green parts), cut into thin half-moons.
  • 2 stalks celery, thinly sliced.
  • 1 can of whole tomatoes, sliced, with the juice reserved.
  • 6 cups water or vegetable stock.
  • 2 sweet potatoes, peeled and cut into small pieces.
  • 1 bunch kale (thick stems removed), sliced into strips.
  • 1 cup brown lentils
  • 1 tbsp fresh thyme, removed from the woody stems.
  • Salt and pepper, to taste.

Cooking Instructions:

Heat the olive oil in a large pot over medium heat. Once hot, add the leeks and celery and cook until they begin to soften. Add the tomatoes and stir well. Cook for about 5 minutes, then add the stock/water and bring to a boil. Stir in the sweet potatoes, lentils, kale, and thyme. Season with salt and pepper, and simmer for approx 30 minutes, until the lentils and sweet potatoes are tender.