This delicious soup is vegan AND low carb! Filled with fresh veggies, konjac noodles and flavourful smoked tofu, you won’t miss the meat or carbs!
Konjac noodles, also called shirataki, are made from the konjac plant. Konjac is high in viscous fiber – a prebiotic that nourishes the bacteria living in your gut, can fight inflammation and boost immune function. Konjac noodles are very low in calories and carbs but very filling.
Smoked tofu is really easy to make. All you need is the following:
- Tofu. I like extra-firm tofu best for this recipe. Drain and blot the tofu with paper towel before cutting. Marinate for at least 30 minutes for the best flavour.
- Soy sauce. I prefer to use low sodium soy sauce.
- Liquid smoke. You can find this in with the barbecue sauces at your supermarket.
- Onion powder and garlic powder. For extra flavour
- Avocado Oil. Avocado oil has a high smoke point and works best for cooking at high temperatures. Canola oil also works.
- To save time, you can use frozen diced butternut squash in place of fresh.
- Add the broccoli into the soup near the end of the cooking time so it doesn’t get too soft.
- Use a variety of mushrooms this this recipe. In addition to white mushrooms, I also like to add shiitaki (just remove the stems prior to chopping as they can be a bit woody), enoki and oyster mushrooms.
This recipe is quick and easy to prepare and so comforting! This recipe will serve 4 or 2 with leftovers.
Thai Green Curry Soup With Smoked Tofu
This vegan soup is low carb, filled with veggies and topped with smoked tofu.
- 1 - 350 g pkg extra firm tofu diced
- 1/4 cup low sodium soy sauce
- 3 tsp liquid smoke
- 1/2 tsp garlic powder & onion powder
- 1 tbsp avocado oil
Thai Curry Soup
- 1 tbsp oil
- 1 large onion diced
- 2 cloves garlic minced
- 1 tbsp ginger minced
- 4 cups vegetable stock
- 2 - 400ml cans coconut milk
- 1 - 112g jar green curry paste i.e. Thai Kitchen
- 1 small butternut squash peeled, seeded and diced (approx. 1 1/2 cups)
- 2 cups mushrooms sliced
- 2 cups broccoli cut into florets
- 2 - 385g pkgs konjac noodles rinsed well in cold water
- salt and pepper to taste
- juice of 1 lime
- chopped cilantro and green onion for garnish (optional)
Add tofu cubes to medium sized bowl. Add soy sauce, liquid smoke, onion and garlic powder and stir to mix well. Set aside.
Add avocado oil to a large soup pot over medium heat. Add onion and cook until translucent. Add onion and garlic. Stir and cook for a minute longer.
Add stock, coconut milk and curry paste to the stock pot. Use a whisk to incorporate the paste into the liquid. Next add the butternut squash and mushrooms. Bring to a boil and reduce to simmer for 15 minutes or so until squash is cooked through.
While soup is simmering, heat olive oil in a large sauce pan over med-high heat. Add tofu to hot pan and brown on all sides. Turn down to low to keep warm.
Add konjac noodles and broccoli to soup. Season to taste with salt and pepper. Continue simmering soup for several minutes until broccoli is cooked through.
Add lime juice to soup, check the seasoning. Divide soup between 4 bowls. Top with tofu, cilantro and green onion and serve.
‘Tis the season for comfort food! Like this super quick and tasty Hearty Vegetable Stew. I like to serve this with cornbread or over cauliflower mash. Perfect winter meal!
Hearty Veggie Stew
You won't miss the meat. This stew is so hearty and delicious!
- 2 cups sliced mushrooms
- 3 tbsp olive oil
- 1 medium onion diced
- 3 cloves of garlic minced
- 2 cups cubed sweet potato
- 2 cups cubed celery root
- 2 stalks celery diced
- 2 carrots diced
- 3 tbsp flour I use cassava flour
- 1 cup crushed tomatoes
- 4 cups vegetable broth
- 2 tsp salt
- 1 tsp pepper
- 2 tsp Italian seasoning
- 2 bay leaves
- 3 tbsp balsamic vinegar
- Chopped parsley for garnish
Heat olive oil in a large soup pot. Add mushrooms and sauté lightly to remove any additional moisture. Add onion and garlic and sauté for a couple of minutes.
Add sweet potato, celery root, celery and carrots and continue to sauté for another few minutes.
Add flour and stir to coat veggies. Pour in crushed tomatoes and stock.
Add bay leaves, vinegar and seasoning. Bring to a boil. Reduce to simmer and cook for 30 minutes or so until vegetables are tender. Adjust seasoning as needed.
I had lunch a few months ago with a friend at a popular vegetarian restaurant in Vancouver. I can’t even remember what I had for the main course, but the dressing that came with my salad was amazing – it was creamy, zingy and packed with flavour. I asked the server about the dressing and she informed me it was a vinaigrette made with chick pea water. It was the first time I had heard of this but I wanted to see if I could recreate the dressing at home. I scooted home to browse the internet. I thought chick pea water was a kind of fancy elusive vegan ingredient, found somewhere on the back shelves of a natural foods store but I was so wrong! It’s the liquid in your can of chick peas! It’s got a name too – aquafaba – as in bean water, and it’s used to mimic egg white in vegan recipes. So not only can you make beautiful vinagrettes but also whip it into meringue, and even use it in a whisky sour (so going to try that). I wanted to see if I could tweak my regular caesar dressing into a vegan version. The result was a delicious, creamy and clean tasting dressing. See below for my recipe and stay tuned… I’m trying out aquafaba whisky sours next!
Vegan Creamy Caesar Dressing
I use coconut aminos in this recipe as a substitute for Worchestershire sauce which has anchovy in it. Coconut aminos is a sauce made from coconut sap. It is dark, rich, salty and slightly sweet in flavour. It resembles a light soy sauce or tamari (wheat-free soy sauce), but it is soy free and gluten free.
- 1/3 cup aquafaba
- 1/3 cup olive oil
- 4 tbsp fresh squeezed lemon juice
- 4 cloves minced garlic
- 1 tbsp coconut aminos
- 1 tbsp dijon mustard
- 2/3 cup chick peas
- 1/2 tsp each salt and pepper – or to taste
Drain the water (aquafaba) from the can of chick peas. Add aquafaba to blender and blend until frothy (about 15 sec).
Slowly add the oil. When emulsified add the remaining ingredients and blend until smooth.
Chill for 30 minutes to let flavours infuse.
Serve with chopped romaine. Garnish with a sprinkling of nutritional yeast, capers and your favourite croutons, if desired.
Cauliflower rice is a staple in my house. I sometimes make my own with a hand grater – (I have yet to own a food processor!), but now that it’s readily available in grocery stores, I always keep a bag or two in my freezer. This pilaf recipe is light and delicious and super easy to make. Enjoy!
Saffron Cauliflower Rice Pilaf
A quick and easy side dish that is light and delicious!
- 2 pinches saffron
- 2 tbsp hot water
- 4 cups cauliflower rice
- 1/3 cup toasted slivered almonds
- 1/3 cup currants
- 1 small onion diced
- 2 tbsp olive oil
- salt and pepper to taste
Soak saffron in hot water for 10 minutes.
Saute onion in olive oil until translucent in a medium wok or saucepan on medium heat.
Add cauliflower and stir to mix, saute until almost cooked through – approximately 5 minutes.
Add saffron and water mix, almonds and currants and stir together and heat through for another 5 minutes.
Season with salt and pepper and serve.