Posts Tagged ‘fat free’

Slow Cooker Split Pea Soup

| Mains

IMG_4282IMG_4277My beloved grandmother, Ouma Lil, was the Queen of split pea soup.  In winter, it was a regular family meal with her on a Friday night.  Since she passed away earlier this year, I decided that the split pea soup still needed making and started to look for an easy slow cooker recipe that could cook while I’m at work.  This is it!  Simple, satisfying and incredibly healthy.

Ingredients

  • 500g pack of split peas
  • 4 carrots, peeled and diced (optional)
  • 1 large white onion, finely chopped
  • 2 large garlic cloves, crushed
  • 8 dry bay leaves
  • 6 cups of vegan chicken flavoured or vegetable stock (you can just use water and salt but the soup is slightly less flavourful that way)

Instructions

Layer ingredients in the order mentioned in your slow cooker and add water/stock.  Do not stir/mix.  Turn slow cooker onto low and cook for 8-10 hours.  When done, stir vigorously to blend ingredients into a creamy soup.

I like to freeze containers of these to take to work for lunch.  No mess no fuss!

Enjoy!
Dr T

 

 

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Easy Tomato Soup

| Mains, Starters

IMG_8682This is a lovely tomato soup that is super easy to make as it makes use of canned tomatoes.  If you have the time, however, feel free to substitute with fresh, ripe, peeled tomatoes.  This makes a good starter but can also be served for lunch or as a light main course, along with a toasted vegan cheese sandwich.

IMG_8678IMG_8679Ingredients

  • 1 large onion, finely chopped
  • 1 large crushed garlic clove
  • 2 Tbs. all-purpose flour ( I used gluten free flour mix)
  • 3 cups vegetable or vegan chicken flavoured stock
  • 2 x 400g cans whole peeled plum tomatoes (including the juice)
  • 1.5 teaspoons agave granules (or white sugar if you are not sugar-free)
  • 1/4 teaspoon dried thyme
  • Salt and black pepper to taste
  • 3-4 tablespoons nutritional yeast (or to taste)

Instructions

Saute the onion and garlic in a pot until onion is translucent.  Add a tablespoon of water when needed, to prevent it from catching.  (This technique avoids using any oil, but if preferred, you could just use olive oil or vegan butter/margarine.)  Add flour and stir to coat onions evenly.  Add all other ingredients, give a stir to mix and bring to the boil while stirring to ensure that the flour doesn’t stick to the bottom of the pot..  Reduce heat and simmer for 40 minutes.

Allow to cool for 10 minutes, then either blend until smooth in batches in your blender or use an immersion blender stick.  If using a blender, be sure to open the hatch on the lid and hold a dishcloth over the open hatch to allow for steam to escape and prevent a mini soup explosion:)

Return to the pot, stir nutritional yeast through and heat before eating.  Feel free to add some fresh basil and soya cream, coconut cream, coconut milk, silken tofu or soya milk if a creamier soup is desired.

Yummy yummy…
Dr T

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Chinese Broccoli Stir fry

| Mains, Uncategorized

photo 1photo 3This is an extremely quick and easy light meal to whip up in a few minutes. And did I mention divine? My husband, Malcolm, who is very hesitant to eat anything with broccoli as the main ingredient, gobbled up all the left overs for lunch the next day! Chances are that most who are not broccoli lovers will love this dish anyway as the sauce gives the broccoli a delicious flavour.

photo 2Ingredients

  • 2 cups vegetable/ chicken flavoured stock
  • 2 cloves garlic, minced
  • 1/4 cup soy sauce
  • 1 tsp ginger
  • 1/2 tsp paprika
  • 3 tablespoons honey (or to taste)(agave/maple syrup can also be used)
  • 2 bunches of broccoli, chopped
  • 3.5 tbsp maizena/cornstarch
  • any stirfry vegetables you like for added variation (I used some frozen stir fry veggies)
  • cooked jasmine rice or rice noodles

Instructions
Bring the vegetable stock to a boil and then add the garlic, soy sauce, ginger, paprika and honey, stirring to combine well.

In a large non-stick pan or wok, sautee the broccoli until just barely tender. Set aside and stir fry your other veggies (if using) in small batches until they are all crispy but slightly tender. Add the stock mixture and bring to the boil. Mix cornstarch into a little bit of cold water in a glass until dissolved. Once stock is boiling, slowly pour cornstarch mixture into stock/broccoli mixture while stirring to prevent lumps forming. Allow mixture to boil again. Put a lid on and allow to simmer until sauce is nicely thickened and vegetables are as crunchy/ soft as you like them. Serve immediately over warm jasmine rice or rice noodles.

Bring out the chop sticks!
Dr T

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