World Wide Vegan

Well the other day while shopping I discovered "Tortilla Bread" near the pita bread in my market. It looked intriguing so I bought some. I wasn't sure what I was going to do with it and there were no serving suggestions on the package so it sat in my refrigerator for two days before I finally came up with a recipe to try. Indian Tacos - sorta.

Every Spring our little country town has a rock and gem fair called the Pow Wow. There we celebrate and support local Indian tribes. And the most popular food booth is Indian Fry Bread. We love it. I always order 3, one for my husband, one without meat for me and one without veggies for our sweet and spoiled dog.

They fry a batter in grease and top it with plain pinto beans, meat, cheese jalapenos and lettuce. So instead I created a zesty pinto bean recipe with TVP, tomatoes and taco seasoning to top the taco bread - tostada style. It was so delicious that it immediately made it into my man-friendly and guest-friendly menus.

The best thing about it is that it's very low in fat and very high in healthy proteins veggies and fiber. It is both quick and easy to make, as well as satisfying and filling.

1 Tablespoons Canola Oil for sauteing
1 whole onion finely chopped separate half for sauteing and half for topping tacos
3 cloves fresh garlic minced
1 large can (30 oz.) of pinto beans, drained and rinsed
1 10 oz. can diced tomatoes with green peppers (I use Ro-Tel)
1 Tablespoon Taco Seasoning
3/4 cup water
1/3 cup Plain, Bob's Red Mill, Textured Vegetable Protein (TVP)
1 package tortilla bread.
8 ounces shredded, vegan Cheddar cheese
1 cup of your favorite salsa
homemade or purchased guacamole
Shredded Iceberg lettuce
Chopped tomatoes if desired
Other options may include sliced olives, vegan sour cream or pickled jalapeno peppers slices.

Heat Canola oil in a pan over medium-high heat. Add half of the chopped onion and 3 cloves minced garlic. Saute for about 15 seconds - just enough to release the flavors but not long enough to brown. Quickly add the drained beans, tomatoes with green peppers, water, TVP and taco seasoning. Stir gently to blend. Cover and simmer for about 10 minutes or until the water is absorbed by the TVP.

Place the tortilla bread on a plate. Top generously with bean mixture. Top with cheese, lettuce, additional onions, guacamole, salsa, tomatoes and whatever additional items you prefer.

Eat with a fork or fold over to eat with your hands. We pile ours too high to be eaten by hand. I guarantee you and your family will love this meal.

Labels: baked beans, cholesterol free, diabetic healthy, easy, healthy, heart healthy, Indian taco, low fat, quick, tortilla bread, tostada, vegan cheese

I'm experiencing a computer glitch so the photo will appear later on.

I love a good Broccoli soup with or without veggie-cheese. I have been ill with bronchitis for a month-and-a-half now and soup has been the only thing that hits the spot. Since I have limited energy the soups I make have to be fast and easy as well as healthy and filling. This recipe fits the bill. Sometimes I cream the soup with an immersion blender and often I add grated veggie-cheese. Any way it comes it is a pallet pleaser.

This recipe also freezes and reheats well, unlike some fancier cream-style soups. Top with croutons and serve with wilted greens with vinaigrette dressing and you have the perfect winter supper.

2 cups broccoli florets (fresh or frozen)
1/2 cup (1 stick) margarine
1/4 cup celery, finely diced
1/4 cup onion, finely diced
1 bay leaf
1/2 cup all-purpose flour
1 Tbs. Natural Yeast Flakes (or 1 to 2 tsp. instant faux-chicken broth powder)
Black pepper to taste
Salt to taste
4 cups plain, unsweetened soy milk

Steam broccoli florets in a zip-top steamer bag in microwave for 4 minutes or according to instructions on steamer bag.

In a soup pot, melt the margarine over medium heat being careful not to brown it.
Then add the celery and onion and saute until tender, about 4 minutes. Stirring, sprinkle the flour over the sauce and stir until absorbed into margarine, it will become slightly thick. Stir in the soy milk. Then add the bay leaf, natural yeast flakes, pepper, salt and Worcestershire sauce. Cook and stir until thickened. Simmer for about 10 minutes to allow flavors to mature.

Remove the bay leaf. Serve

Option #1 - If you want "creamed" soup you can blend the soup with an immersion blender right in the soup pot until vegetables are well blended.

Option #2 - If you would like broccoli cheese soup add 8 ounces grated veggie cheese to sauce after removing bay leaf. Stir to melt cheese.

Option #3This option is popular in the UK. I don't particularly like the taste that adding Worcestershire sauce adds but I know people who just love the spice blend in this soup. Just add 1 Tbsp. vegan Worcestershire sauce (I use Annie's Natural)to the cream sauce after adding broccoli.

Labels: black bean soup, broccoli, creamed, easy, fast, healthy, vegan vegetarian