Chickpea & Sweet Potato Stew

Ingredients

• 3 tbsp olive oil
• 1 red onion, chopped
• 3 cloves garlic, chopped
• 2 small sweet potatoes, cubed
• 1 tsp smoked paprika
• 1/2 tsp dried thyme
• Pinch of cayenne
• 14 oz can chickpeas, drained
• 14 oz can chopped tomatoes
• 2 1/2 cups vegetable stock
• 5 oz baby spinach
• 1 tsp salt
• 1/4 tsp pepper

Instructions

1. Heat the olive oil in the InstantPot on sauté setting and cook the onions and garlic for 2-3 minutes.
2. Add the sweet potatoes and continue to sauté for another 4-5 minutes.
3. Add the spices and cook for another minute, stirring frequently.
4. Stir in the chickpeas, chopped tomatoes, and vegetable stock, salt and pepper.
5. Cook on high pressure for 20 minutes.
6. Release pressure ans check sweet potatoes are fork-tender. (If not, cook longer.)
7. Add the baby spinach and cook on sauté for another 5 minutes until the spinach has wilted.

Adapted from https://skinnyspatula.com/spanish-chickpea-sweet-potato-stew/?utm_source=pinterest&utm_medium=social&utm_campaign=grow-social-pro

Wild Rice and Mushroom Soup

Ingredients

▢ 

• 3 tbsp olive oil
• 3 cloves garlic minced
• 1.5 cups onion chopped
• 1 cup celery chopped
• 1.5 cups carrots chopped
• 1 lb mushrooms chopped
• 32 oz vegetable broth sodium-free
• 0.5 cup white wine
• 1 tsp cornstarch
• 1 tsp ground sage
• 1 tsp ground cumin
• 1 tsp thyme
• 1 cup wild rice, uncooked (2 cups cooked)
• 1 tsp sea salt, or to taste
• black pepper to taste
• 0.5 cups heavy cream (optional)

Instructions

1. Cook wild rice according to package instructions. 
2. In small bowl, combine heavy cream and cornstarch, stirring constantly with fork until mixture is smooth. Set aside. This is your roux.
3. Add olive oil, onions and garlic and sauté until onion is translucent. 
4. Add carrots, celery, cumin and sage. Stirring frequently for 5 minutes, or until veggies begin to soften. 
5. Add mushrooms and stir well. Sauté for 2-3 minutes until mushrooms begin to "sweat.”
6. Add white wine. Stir and simmer for 1 minute. 
7. Pour in vegetable broth. Season with sea salt and black pepper to taste. Bring to boil.
8. Slowly stir roux into soup mix, stirring constantly. Cook until thickened, usually only about 1 minute.
9. Add in cooked wild rice and thyme. Reduce heat and simmer for 5 minutes. 
10. Add the rest of the heavy cream and warm through.

Adapted from One Pot Wild Rice and Mushroom Soup (V, GF) | Vegan Vigilante (veganvigilanteblog.com)

Vegetarian Zuppa Toscana

 

Prep Time15 minutes

Cook Time35 minutes

Total Time50 minutes

Ingredients

• 2 tbsp extra virgin olive oil 
• 1 can (14 oz) chickpeas, rinsed and drained
• 2 tsp sage
• 1/2 tsp fennel seeds, crushed
• 1 large onion, chopped
• 6 cloves garlic, crushed
• 2 tsp Italian herbs
• 3-4 cups vegetable stock (4 if omitting cream)
• 1 1/2 lb red-skinned potatoes, cubed
• 1 cup cream
• 7 oz spinach or Cavolo nero, chopped, hard stems removed
• Sea salt
• Freshly ground black pepper

Instructions

For the pressure cooker

1. Start the pressure cooker on “sauté” mode on high heat. Add the olive oil; when it’s hot, add the chickpeas and fry them until they start to get golden and crispy, about 5-6 minutes, stirring occasionally.
2. Turn the heat to medium. Add the sage and fennel seeds and cook for one more minute.
3. Add the onion and cook for 3-4 minutes until it softens. 
4. Add the garlic and Italian herbs and cook for a minute until fragrant.
5. Increase the heat back to high and pour in the stock. Bring to a boil and season with salt and freshly ground black pepper. 
6. Add the potatoes and cook on medium pressure for 5 minutes. 
7. Stir in the cream and kale and put the lid back on for 2-3 minutes until the kale leaves soften.

For the stove

1. Follow the steps for the pressure cooker, but use a Dutch oven or another heavy-based pot instead. Follow the same timings until step 6. After adding the potatoes, boil the soup on medium heat for 10-15 minutes until the potatoes are fork-tender. Add the cream and kale and simmer for 2-3 minutes until the kale has softened.  

Adapted from https://skinnyspatula.com/ultimate-vegan-zuppa-toscana/