Thursday, March 28, 2024

All-Veggie Chili Stew - Vegan!

All-Veggie Chili Stew (variant of Mary Pritchard recipe)  Serves 6-8



Note: cut all veggies (except eggplant) in large pieces  (~1”) to make a chunky stew

  • 3-4 yellow onions - chopped
  • 8 cloves garlic - crushed
  • 1 medium-size eggplant, cut into 1/2 inch cubes
  • eggplant can be substituted with another can of beans
  • 2 large bell peppers – chopped
  • 1 green, 1 red bell for colorful look
  • 3-4 large carrots – peeled & sliced
  • 2-3 large celery stalks – sliced
  • 2 cans (28 oz.) diced tomatoes (or equivalent fresh)
  • (add other veggies of your choice)
  • 1 can (15 oz.) pinto beans, rinsed & drained (or use your favorite bean)
  • 1 can (15 oz.) black beans, rinsed & drained
  • 1 cup (15 oz.) garbanzo beans, rinsed & drained
  • olive oil
  • 1-2 tsp coarse salt
  • 2 TBSP chili powder
  • 1 TBSP cumin
  • 2 chipotle peppers in adobo sauce – finely chopped, with 2 tsp adobo sauce (Goya is one brand)
  • 1 TBSP dried oregano
  • 1 TBSP dried basil
  • 1 tsp crushed red pepper flakes
  • 1-2 tsp black pepper (start off with one tsp)
  • 1 tsp fennel seeds
  • 1/2 cup chopped flat leaf parsley or combination of parsley and cilantro
  • (optional) 1/2 cup fresh chopped dill
  • 2 TBSP fresh lemon juice
  • 1-2 cups vegetable stock (as needed for liquid to cover beans)
  • (optional) 5 oz can of V8 juice (substitute 1 cup vegetable stock and 2 TBSP tomato paste for V8 juice)
  • (optional for topping when serving)  chopped scallions or chopped red onions
Eggplant Prep (if used)
  • Place chopped eggplant in colander and sprinkle with coarse salt.  Let stand for 1 hour then pat dry. (optional step)
  • Heat 1/4 cup of olive oil in a large skillet over medium heat.  Sauté the eggplant until almost tender.  Set aside.
  • Heat 1/4 cup olive oil in large pot over medium heat. Add the onion and cook until becoming translucent.
  • Add garlic for 1-2 minutes, add carrots, green peppers, and celery and sauté until mostly cooked, but al dente.
  • Add the canned tomatoes, spices, parsley and eggplant.  Cook uncovered, stirring frequently, for 15-20 minutes. 
  • Add beans and chick-peas.
  • Add vegetable stock and V8 juice (or veg stock and tomato paste substitute) to have enough liquid.
  • Add 1 to 2 tsp salt and ½ to 1 tsp pepper to taste.
  • Cook for 15-20 minutes.
  • Add chopped fresh dill (optional) and lemon juice and cook for another 10 minutes.
Serve over white rice and serve with chopped cilantro, red onion or scallions as toppings.

Saturday, March 2, 2024

Tasty Thai Coconut Curry - Vegan!


2 onions – chopped
4 garlic cloves – diced or pressed
Olive oil
4 oz. Red Curry Paste (4 oz. jar – “Thai Kitchen” is one brand)
2 cans Coconut Milk (unsweetened) (Goya is good)

Vegetable options
  • Green pepper
  • Red pepper
  • Peas (1/2 lb frozen)
  • 8 oz can sliced bamboo shoots
  • 8 oz can sliced water chestnuts
  • 14 oz can stir fry vegetables
  • 8 oz can stir fry corn
  • Any other vegetables that are handy!
28 oz  can Diced Red Tomatoes
7 oz Baked Tofu (Plantspired t
eriyaki flavor is one brand). Cut into bite size pieces (approx ½”x½”).
2 Limes
3 tsp Salt
1 tsp Crushed red pepper flakes (more or less as desired)


  • Cook onions in good amount of Olive Oil until they start to become translucent. Add garlic and cook 1-2 minutes.
  • Add Vegetables (except Diced Tomatoes), cover and cook on medium heat until Vegetables partially done
  • Add Red Curry Paste and red pepper flakes. 
  • Mix into Onions, Garlic and Vegetables and cook for a few minutes so that Red Curry Paste is thoroughly mixed into Vegetables
  • Add Can of Diced Tomatoes – use all of liquid
  • Add cut up Baked Tofu
  • Add Coconut Milk
  • Add 3 tsp Salt
  • Simmer until Vegetables done but still al dente
  • Squeeze 1 whole lime into mixture & stir
  • Serve on rice
  • Add squeeze from a wedge of lime to each bowl when serving

Best Lentil Soup!


  • ¼ cup extra virgin olive oil
  • 1 medium/large yellow or white onion, chopped
  • 2 large carrots, peeled and chopped
  • 4 garlic cloves, pressed or minced
  • 2 teaspoons ground cumin
  • 1 teaspoon curry powder
  • ½ teaspoon dried thyme
  • 1 large can (28 ounces) diced tomatoes
  • 1 cup brown or green lentils, picked over and rinsed
  • 4 cups vegetable broth
  • 1 teaspoon salt, more to taste
  • 1/2 tsp of red pepper flakes
  • Freshly ground black pepper, to taste
  • 16 oz chopped fresh kale (or collard greens), tough ribs removed
  • 1 to 2 tablespoons lemon juice (½ to 1 medium lemon), to taste, add squeeze to each bowl when serving


Warm the olive oil in a large Dutch oven or pot over medium heat. One-fourth cup olive oil may seem like a lot, but it adds a lovely richness and heartiness to this nutritious soup.

Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.

Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.

Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.

Transfer 2 cups of the soup to a blender. Securely fasten the lid, protect your hand from steam with a tea towel placed over the lid, and purée the soup until smooth. Pour the puréed soup back into the pot. (Or, use an immersion blender to blend a portion of the soup.)

Add the chopped greens and cook for 5 more minutes, or until the greens have softened to your liking. Remove the pot from the heat and stir in 1 tablespoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. For spicier soup, add another pinch or two of red pepper flakes.


Chipotle Adobo Vegan Chili with Fritos!

This smoky-flavored chili is so good you’ll never miss the meat!

½ cup extra-virgin olive oil (enough to generously cover bottom of pot)

2 large white onions, chopped

    Cook until softened and translucent


12 garlic cloves minced or crushed

    Cook 1-2 minutes


4 tsp. chili powder

    Cook 2-3 minutes until oil has taken on the color of the chili


3 or 4 chipotle peppers in adobo sauce (Goya), plus 3 tsp. adobo sauce

    Finely chop chipotle peppers

    Optional: add 1 tsp crushed red pepper flakes (we do!)

1 6-oz. can cup tomato paste

    Cook until it starts to stick to bottom of pan when scraped with spatula (almost burned)


2   28-oz. cans diced tomatoes (can be fire roasted or not)

    Gradually increase heat until simmering. Cook 10 minutes.


4  15-oz. cans pinto beans, drained and rinsed

4  tsp. salt

Freshly ground black pepper

2  cups of water to cover beans

    Simmer with splatter screen at least 30 minutes, until thickened

1 lime

    Add juice of lime after done cooking


Fritos or other salty tortilla chips

    Serve with Fritos to mix in when eating

    Add squeeze of lime to each bowl when serving

Shepherds Pie with Vegan Beef!

A vegetarian version that gives up nothing but the meat!  

(based on the Basics with Babish recipe)

Treat yourself to this easy, tasty comforting classic – it just replaces the beef or lamb with vegan ground.  

It does use cheese, so it’s vegetarian, not 100% vegan. But it’s a flavorful planet-friendly dish!

Yield: 2 shepherd pies + 1 small shepherd pie


For the Stew

2 Tbsp olive oil
2 large onions
8-10 carrots
½ Tsp dried rosemary (or equivalent fresh)
½ Tsp dried thyme (or equivalent fresh)
6 cloves garlic (peeled, and chopped/crushed)
2 lbs Beyond Beef “Plant Based Ground”
1  6 oz. can Tomato paste
3 Tbsp flour
2 tsp salt
2 cups vegetable broth
1 cup Dark Irish Stout (or 1 add’l cup of veg broth)
3 Tbsp Worcestershire sauce
2 Tbsp Madeira wine (optional)
1 lb frozen peas

For the Mashed Potatoes

3 lbs Yukon Gold potatoes (or subst. white potatoes )
3-4 oz aged white cheddar
½ cup plant-based spread (Smart Balance) (or unsalted butter)
3 tsp salt
White or black pepper
½ cup soymilk or cow’s milk
1 egg 
½ cup chopped chives (optional) 


Mashed Potatoes

  • Start by peeling and cutting 3 pounds of Yukon Gold potatoes in half. Put them in a large sauce pot and cover with cold water.
  • Boil for about 20 minutes, or until a paring knife cuts through with no resistance. Drain and place back in the warm pot.
  • Place over medium-low heat, stir around and cook gently for about 1 minute.
  • Kill the heat and add 3-4 ounces (depending on how cheesy you like your potatoes) aged Irish white cheddar, ½ cup Smart Balance spread (or unsalted butter), and ½ cup chives (optional).
  • Using a masher, mash everything together. Add 3 tsp salt and white or black pepper to season.
  • Add 1 egg to ½ cup of soymilk and beat together. Add to the now-kind-of-cooled-down potatoes and give it one more mix and mash.


  • In a large skillet, cook the 2 lbs of Beyond Beef “Plant Based Ground” and put aside. The vegan beef is cooked separately and added at the end.
  • Finely chop 2 large onions. Peel and cut 8-10 carrots bite size. Peel and finely chop/crush 4 cloves of garlic.
  • In a separate large skillet (we use a 13” stainless steel skillet), add 2 Tbsp of olive oil, add the chopped onion and sauté for 2-3 minutes until soft and translucent around the edges.
  • Add the carrots and the chopped/crushed garlic and sauté them for 2-3 min.
  • Add 1  6 oz. can of tomato paste and ½ tsp rosemary and ½ tsp thyme. Mix together and sauté for 2-3 minutes.
  • Add 3 Tbsp flour to the mixture and mix until the raw flour is thoroughly mixed in.
  • Add 2 cups vegetable broth and 1 cup of dark Irish Stout (or 1 cup of vegetable broth if add’l liquid needed)
  • Add 2 tsp salt
  • Add 3 Tbsp Worcestershire sauce
  • Optional: add 2 Tbsp Madeira wine if available
  • Add the previously cooked vegan beef.  Mix thoroughly and cook for at least 4-5 minutes, until thickened.
  • Add 1 lb frozen peas. Mix thoroughly and cook for 4-5 minutes.

Shepherd’s Pie Assembly

Spray 2 standard size 12" pie plates with non-stick spray. Spoon the stew mixture onto a pie plate. Lastly, top with a layer of the mashed potatoes. Drop spoonfuls of the mashed potatoes onto stew to make a layer, and then smooth out the potatoes with a spatula. If you pile the mashed potatoes in one place they won’t spread without disturbing the stew. Use a fork to rough up the potatoes to make sure there are enough nooks and crannies that will brown and get crispy. 

There is usually enough extra stew and potatoes to make 1 more small pie.

Set the pie plate on a rimmed baking sheet. Place in a 350°F oven for about 25 minutes. Remove at the 15 minute mark to top with more grated cheddar (optional) and place back in the oven for the remaining 10 minutes. You can also broil it the last 2-3 minutes for extra brown and crispy.