POTATO AND GARLIC SOUP
(Serves 6)
- 4 cloves garlic, not peeled
- 2 large onions, not peeled (approximately 1 ½ pounds)
- 4 cups chopped peeled baking potatoes
- 4 cups low-sodium vegetable or mushroom broth
- 2 teaspoons ground white pepper
- ½ teaspoon ground nutmeg
Preheat oven to 400 degrees. Wrap garlic cloves together in a packet of aluminum foil; wrap the onions, separately, in foil. Place on a baking tray and allow garlic and onions to roast for 20 to 30 minutes, until soft enough to mash with a fork. Remove from oven, peel garlic and onions, and mash.
Place potatoes and broth in a medium-sized pot and bring to a fast boil. Lower heat, add onions and garlic, and allow soup to simmer until potatoes are soft, approximately 20 minutes. In batches, process soup in a blender or food processor until desired consistency is achieved. (This could be a smooth purée or a chunky soup, depending on your preference.) Return soup to pot, add pepper and nutmeg, and heat for 5 minutes. Serve hot.
| Total calories per serving: 148 | Fat: <1 gram |
| Carbohydrates: 33 grams | Protein: 4 grams |
| Sodium: 316 milligrams | Fiber: 4 grams |
Diabetic
Yes, people with diabetes can −− and often do −− enjoy great vegan cuisine, and some even adopt a vegan lifestyle.
APPLE PIE, HOLD THE SUGAR
(Serves 8)
- 3 Tablespoons cornstarch
- 1 Tablespoon ground cinnamon
- ½ teaspoon nutmeg
- ½ teaspoon mace
- 1 cup unsweetened frozen apple juice concentrate, divided
- 2 pounds peeled, cored, and thinly sliced baking apples
- Two unbaked 9-inch vegan pie shells, one for the bottom crust and one for the top crust
Preheat oven to 350 degrees.
In a small bowl, whisk together the cornstarch, cinnamon, nutmeg, mace, and ¼ cup of apple juice concentrate.
Place the remaining apple juice in a small pot, add apples, and simmer until tender, approximately 10 minutes. Add the cornstarch mixture, stirring, and allow to simmer until thickened.
Place one pie shell into a 9" pie pan. Pour apples over the shell and cover the apples with the other pie crust. Bake for 30 minutes or until top crust is golden brown.
| Total calories per serving: 286 | Fat: 11 grams |
| Carbohydrates: 48 grams | Protein: 2 grams |
| Sodium: 215 milligrams | Fiber: 3 grams |
Gluten-Free
More and more people are discovering life without wheat or other gluten-containing ingredients. Baking without gluten takes some creativity, as gluten adds the 'rise' and 'chew' to baked products, but these brownies have stood the test at many a party and reception.
GLUTEN-FREE BROWNIES
(Makes twelve 2-inch brownies)
- 1 cup sugar (Use your favorite vegan variety.)
- ½ cup nonhydrogenated vegan margarine
- 1 teaspoon gluten-free vanilla
- ¼ teaspoon salt
- ½ cup silken tofu
- ½ cup rice flour
- ½ cup vegan chocolate syrup
- ½ cup potato starch
Preheat oven to 325 degrees. Thoroughly combine sugar and margarine. Add remaining ingredients and mix well. Pour into an ungreased 8" x 8" pan and bake for 20 minutes or until a knife inserted into the center comes out clean. Allow brownies to cool prior to cutting.
| Total calories per brownie: 216 | Fat: 8 grams |
| Carbohydrates: 34 grams | Protein: 1 gram |
| Sodium: 63 milligrams | Fiber: 1 gram |
| VEGETARIAN JOURNAL | Issue Three 2007 | < previous | next > |
