Note: Lightly toast seeds and pecans in a 350°F oven for 3–5 minutes.
PER SERVING: CALORIES 376; PROTEIN 9G; CARBOHYDRATES 78G; TOTAL FAT 7.6G; SATURATED FAT 1G; SODIUM 64MG; FIBER 10.6G; BETA-CAROTENE 8,662MCG; VITAMIN C 156MG; CALCIUM 298MG; IRON 4.3MG; FOLATE 155MCG; MAGNESIUM 159MG; ZINC 1.7MG; SELENIUM 5.7MCG
Soups and Stews
Broccoli Lentil Soup
SERVES 8
8 cups water
2 cups carrot juice, freshly juiced or bottled
1 pound dried lentils
2 pounds plum tomatoes, chopped
4 cups chopped broccoli
2 onions, chopped
3 celery stalks, chopped
2 carrots, chopped
6 cloves garlic, minced
3 small zucchini, chopped
1 tablespoon dried oregano
1 ½ teaspoons dried basil
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon dried thyme
1 sweet potato, peeled and chopped
3 tablespoons Riesling Reserve Vinegar or apple cider vinegar
½ cup raw cashews
Place all ingredients except vinegar and cashews in a large soup pot. Bring to a simmer and cook for 60 minutes. Remove from heat and add the vinegar. Remove 2 cups or more of soup and purée with the cashews in a food processor or high-powered blender. Stir back into soup.
PER SERVING: CALORIES 337; PROTEIN 19G; CARBOHYDRATES 56G; TOTAL FAT 5.2G; SATURATED FAT 1G; SODIUM 107MG; FIBER 21.8G; BETA-CAROTENE 8,420MCG; VITAMIN C 60MG; CALCIUM 133MG; IRON 6.6MG; FOLATE 337MCG; MAGNESIUM 135MG; ZINC 3.8MG; SELENIUM 7.6MCG
Butternut Squash Soup with Mushrooms
SERVES 4
2 cups water
2 cups unsweetened soy, almond, or hemp milk
1 ½ cups low-sodium or no-salt-added vegetable broth
6 carrots, sliced
5 celery stalks, cut in ½-inch slices
2 onions, chopped
2 medium zucchini, cut in large pieces
2 butternut squash, peeled and cubed
¼ teaspoon nutmeg
¼ teaspoon ground cloves
¼ teaspoon cayenne pepper, or more to taste
10 ounces shiitake, cremini, and/or oyster mushrooms, sliced.
Place all ingredients except mushrooms in soup pot. Bring to a boil, reduce heat, and simmer for 30 minutes.
Place soup in a food processor or blender and blend until smooth. Return to pot, add mushrooms, and simmer for another 30 minutes.
PER SERVING: CALORIES 273; PROTEIN 12G; CARBOHYDRATES 57G; TOTAL FAT 3.3G; SATURATED FAT 0.5G; SODIUM 225MG; FIBER 12.3G; BETA-CAROTENE 19,691MCG; VITAMIN C 89MG; CALCIUM 378MG; IRON 3.9MG; FOLATE 157MCG; MAGNESIUM 162MG; ZINC 2MG; SELENIUM 8.8MCG
Citrusy Black Bean Soup
SERVES 4
1 ½ cups dry black beans, soaked (see Note)
6 cups water
3 cups shredded kale (tough stems removed)
1 medium onion, diced
4 cloves garlic, minced
1 medium green bell pepper, diced
1 ½ cups diced tomatoes
1 tablespoon ground cumin
½ teaspoon chipotle chili powder or to taste
2 tablespoons lime juice
½ cup finely chopped orange
1 teaspoon orange zest (from an organic orange)
¼ cup chopped cilantro
Place soaked, drained beans in a large pot with 6 cups of water. Bring to a boil, reduce heat, and simmer covered for 1 hour. Remove 1 ½ cups of the beans with a slotted spoon and 1 cup of liquid. Blend until smooth and return to the soup pot with the shredded kale.
In a large skillet, heat 2–3 tablespoons water and sauté the onion, garlic, and bell pepper until starting to soften. Add this mixture to the soup pot along with the diced tomatoes, cumin, and chipotle chili powder. Simmer, uncovered, for 15 minutes. Stir in lime juice, chopped orange, orange zest, and cilantro.
Note: Soak beans overnight and then drain, or use the quick soak method: Boil beans 2–3 minutes, cover, let sit for 1 hour, then drain.
PER SERVING: CALORIES 325; PROTEIN 19G; CARBOHYDRATES 62G; TOTAL FAT 2G; SATURATED FAT 0.4G; SODIUM 54MG; FIBER 14.9G; BETA-CAROTENE 5,120MCG; VITAMIN C 110MG; CALCIUM 215MG; IRON 6MG; FOLATE 364MCG; MAGNESIUM 168MG; ZINC 3.3MG; SELENIUM 3.5MCG
Corn and Red Pepper Soup with Sweet Potatoes and Kale
SERVES 8
6 red bell peppers, diced and divided
1 large onion, finely chopped
2 small mild red chilies (or hotter peppers, depending on taste)
4 sprigs cilantro, finely chopped
4 cups low-sodium or no-salt-added vegetable broth
4 cups water
1 cup raw cashews
1 pound mushrooms (cremini, white button, or portabella), sliced into bite-sized pieces
10 ears sweet corn, kernels removed (or 6 cups frozen), divided
1 pound fresh or frozen finely chopped kale, stems removed
2 large sweet potatoes, peeled and diced
2 small zucchini, cut into half moons
¼ cup parsley, chopped
¼ cup nutritional yeast
Freshly ground pepper, to taste
In a large soup pot, sauté red peppers, onions, and chilies in ¼ cup water until onions are translucent or lightly browned. Add the cilantro and sauté for another 2 minutes. Add the broth and water, bring to a boil and simmer for 15 minutes. Cover, shut off the heat, and let sit for 5 minutes. Then purée the cashews in enough of this soup mixture so it blends smoothly, in a high-powered blender and return to the soup pot and stir.
Restart the soup, cooking on a low flame, adding the mushrooms, corn, kale, sweet potatoes, and zucchini. Stir in the parsley, nutritional yeast, and black pepper and cook at least 30 minutes more. Add some unsweetened nondairy milk if necessary to thin the soup to desired consistency.
PER SERVING: CALORIES 321; PROTEIN 13G; CARBOHYDRATES 52G; TOTAL FAT 9.5G; SATURATED FAT 1.6G; SODIUM 137MG; FIBER 9.1G; BETA-CAROTENE 9,697MCG; VITAMIN C 215MG; CALCIUM 136MG; IRON 4.1MG; FOLATE 134MCG; MAGNESIUM 124MG; ZINC 3.2MG; SELENIUM 15.7MCG
Creamy Tomato and White Bean Soup
SERVES 6
1 leek, roots removed and 1 inch discarded at end of top, cut lengthwise and cleaned
½ small green cabbage, chopped
½ small onion, chopped
4 cloves garlic, chopped
1 tablespoon tomato paste
½ tablespoon Bragg Liquid Aminos
2 (15-ounce) cans white beans, any variety, undrained
1 cup water
9 cups fresh or 4 (18-ounce) cartons crushed tomatoes
1 tablespoon no-salt Italian seasoning
2 tablespoons chopped fresh basil
Heat 2–3 tablespoons water in a large soup pot and water-sauté leek, cabbage, onion, and garlic until tender, about 10 minutes. Add tomato paste and Bragg Liquid Aminos and stir in white beans and their liquid, water, crushed tomatoes, and Italian seasoning. Bring to a boil, reduce heat, and simmer 25 minutes.
Remove 4 cups of soup from the pot and blend until smooth and creamy. Return to the pot, stir in basil, and cook 5 more minutes.
PER SERVING: CALORIES 266; PROTEIN 16G; CARBOHYDRATES 55G; TOTAL FAT 1.4G; SATURATED FAT 0.3G; SODIUM 547MG; FIBER 14.9G; BETA-CAROTENE 670MCG; VITAMIN C 57MG; CALCIUM 246MG; IRON 8.7MG; FOLATE 155MCG; MAGNESIUM 140MG; ZINC 2.4MG; SELENIUM 4MCG
Dr. Fuhrman’s Anticancer Soup
SERVES 10
½ cup dried split peas
½ cup dried adzuki or red beans
4 cups water or no-salt-added vegetable broth
6–10 medium zucchini
5 pounds large organic carrots, juiced (6 cups juice; see Note)
2 bunches celery, juiced (2 cups juice; see Note)
2 tablespoons VegiZest, Vogue Cuisine VegeBase, or other no-salt seasoning blend, adjusted to taste
1 teaspoon Mrs. Dash or other no-salt
seasoning blend that contains pepper
4 medium onions, chopped
3 leeks, roots and 1 inch of top removed, then cut lengthwise and cleaned
2 bunches kale, collard greens, or other greens
½ cup raw cashews
½ cup hemp seeds
2 ½ cups chopped fresh mushrooms (shiitake, cremini, and/or white)
Place the split peas, beans, and water in a very large pot over low heat. Bring to a boil, reduce heat, and simmer. Add whole zucchinis to the pot, and then the carrot juice, celery juice, VegiZest, and Mrs. Dash.
Put the onions, leeks, and kale in a blender and blend with a little bit of the soup liquid. Stir back into the soup pot. Remove the softened zucchini with tongs and blend them in the blender with the cashews and hemp seeds until creamy. Stir this mixture back into the soup pot. Add the mushrooms and continue to simmer until the beans are soft, about 2 hours total cooking time.
Note: Freshly juiced organic carrots and celery will maximize the flavor of this soup. Always clean your juicer after use.
PER SERVING: CALORIES 304; PROTEIN 15G; CARBOHYDRATES 48G; TOTAL FAT 7.9G; SATURATED FAT 1.2G; SODIUM 172MG; FIBER 11G; BETA-CAROTENE 16,410MCG; VITAMIN C 90MG; CALCIUM 180MG; IRON 5.3MG; FOLATE 202MCG; MAGNESIUM 179MG; ZINC 3MG; SELENIUM 8.7MCG
Easy Lentil and Chickpea Soup
SERVES 4
1 medium onion, finely chopped
3 large carrots, finely chopped
4 cups low-sodium or no-salt-added vegetable broth
1 ½ cups cooked or 1 (15-ounce) can low-sodium or no-salt-added lentils, drained
1 ½ cups cooked or 1 (15-ounce) can low-sodium or no-salt-added chickpeas, drained
¼ cup tomato paste
1 teaspoon garlic powder
1 teaspoon thyme
2 teaspoons oregano
1 teaspoon no-salt-added seasoning blend such as Extra Spicy Mrs. Dash, or more to taste
2 cups mushrooms, sliced
2 cups baby kale or spinach, chopped
Sauté onions and carrots in a splash of broth until onions are softened. Add all other ingredients, except kale or spinach, and bring to a boil; then simmer until carrots are desired consistency. Adjust seasonings if you like; then add baby kale or spinach and cook until wilted.
PER SERVING: CALORIES 300; PROTEIN 20G; CARBOHYDRATES 48G; TOTAL FAT 3.8G; SATURATED FAT 0.7G; SODIUM 128MG; FIBER 13.9G; BETA-CAROTENE 6,217MCG; VITAMIN C 48MG; CALCIUM 153MG; IRON 6.9MG; FOLATE 274MCG; MAGNESIUM 89MG; ZINC 2.9MG; SELENIUM 14.9MCG
Herbed Split Pea Soup
SERVES 4
1 ¾ cups dried split peas
4 cups low-sodium or no-salt-added vegetable broth
3 cups water
2 cloves garlic, minced
¼ teaspoon dried sage
1 teaspoon dried basil
½ teaspoon dried thyme
1 tablespoon salt-free poultry seasoning
½ cup diced onion
½ cup sliced carrots
½ cup sliced celery
1 sweet potato, chopped into bite-size pieces
4 packed cups kale or spinach, chopped
Combine split peas, broth, water, garlic, sage, basil, thyme, and poultry seasoning. Cover and simmer 30 minutes, stirring occasionally so the split peas don’t stick to the bottom of the pot. Add remaining vegetables. Cover and simmer another 30 minutes.
PER SERVING: CALORIES 304; PROTEIN 20G; CARBOHYDRATES 56G; TOTAL FAT 1.4G; SATURATED FAT 0.2G; SODIUM 175MG; FIBER 20.2G; BETA-CAROTENE 7,251MCG; VITAMIN C 70MG; CALCIUM 171MG; IRON 5.3MG; FOLATE 219MCG; MAGNESIUM 112MG; ZINC 2.5MG; SELENIUM 2.1MCG
Succotash Casserole Stew with Cornmeal and Okra Dumplings
SERVES 6
For the Succotash Stew
2 cups fresh or frozen butter beans or lima beans
2 cups water
1 large onion, diced
2 cloves garlic, minced
1 sweet red pepper, finely diced
3 cups fresh or frozen corn kernels
1 cup tomatoes, chopped
2 tablespoons nutritional yeast Ground black pepper
2 tablespoons fresh chopped parsley
For the Cornmeal and Okra Topping
3 green onions, including green tops, finely chopped
½ pound fresh or frozen okra, cut into thin slices
½ teaspoon cayenne pepper
2 tablespoons ground flaxseed
1 cup coarse yellow cornmeal
4 cups water
¼ cup currants
Cook beans in 2 cups water in a medium saucepan for about 10 minutes. Drain and set aside, reserving cooking liquid. Water-sauté onions and garlic in a large skillet using a small amount of the bean cooking liquid until onions are translucent, about 10 minutes. Add red pepper and corn kernels, cooking and stirring frequently for about 5 more minutes. Add the beans, tomatoes, nutritional yeast, and black pepper to the skillet. Continue to cook, adding bean liquid until a thick stew consistency is reached.
To prepare the dumplings, add 2 tablespoons of the bean cooking liquid to another skillet and sauté green onions until just wilted. Stir in the okra slices and then the cayenne, flaxseed, and cornmeal.
Slowly add the water and bring to a boil. Reduce heat to low and cook, stirring constantly, until creamy and thoroughly cooked, about 30 minutes. Stir in currants. Drop the cornmeal/okra mixture onto the hot succotash stew by large spoonfuls and cover and cook another 20 minutes.
Alternatively, to make a baked casserole, use a slotted spoon to transfer the stew into a casserole dish, and carefully top with the cornmeal mixture. Bake in a 350°F oven 30–40 minutes until cornmeal is browned and stew is bubbling.
Garnish with chopped parsley.
Note: The Succotash Stew also makes a good stuffing for Stuffed Red Peppers.
PER SERVING: CALORIES 294; PROTEIN 11G; CARBOHYDRATES 60G; TOTAL FAT 2.8G; SATURATED FAT 0.4G; SODIUM 27MG; FIBER 9.1G; BETA-CAROTENE 835MCG; VITAMIN C 57MG; CALCIUM 95MG; IRON 4.2MG; FOLATE 216MCG; MAGNESIUM 96MG; ZINC 1.9MG; SELENIUM 5.4MCG
Tempeh Chili with Sriracha
SERVES 6
8 ounces tempeh, crumbled
1 large onion, chopped
1 medium red bell pepper, chopped
4 cloves garlic, minced
1 medium zucchini, diced
10 ounces mushrooms, sliced
1 ½ cups frozen corn kernels, thawed
½ tablespoon chili powder
1 ½ tablespoons ground cumin
4 large tomatoes, chopped
3 cups cooked or 2 (15-ounce) cans low-sodium kidney beans, drained
15 ounces low-sodium or no-salt-added tomato sauce
2 cups low-sodium or no-salt-added vegetable broth
2 tablespoons sriracha sauce (see Note)
Preheat oven to 350°F. Bake crumbled tempeh on a silicone baking mat or parchment-lined pan for 25–30 minutes, stirring occasionally. If you are making your own sriracha sauce, you can roast the ingredients at the same time.
Meanwhile, heat 2–3 tablespoons water in a large soup pot and sauté onions, red pepper, and garlic until tender. Add zucchini, mushrooms, and corn and cook until mushrooms release their liquid. Then add chili powder, cumin, tomatoes, beans, tomato sauce, and vegetable broth; stir and bring to a boil. Add baked tempeh and sriracha sauce, reduce heat, cover, and cook on medium low for 20 minutes.
Note: You can make your own healthful, no-salt, no-sugar sriracha sauce. Bake two halved and seeded red bell peppers, 2 serrano peppers, and 3 garlic cloves at 350°F for 25–30 minutes or until soft. Blend all ingredients until smooth.
PER SERVING: CALORIES 321; PROTEIN 21G; CARBOHYDRATES 52G; TOTAL FAT 6G; SATURATED FAT 1.1G; SODIUM 86MG; FIBER 12.1G; BETA-CAROTENE 1,243MCG; VITAMIN C 64MG; CALCIUM 132MG; IRON 6.4MG; FOLATE 194MCG; MAGNESIUM 127MG; ZINC 2.5MG; SELENIUM 6.9MCG
West African Sweet Potato Soup
SERVES 6
1 large onion, chopped
1 cup chopped celery
2 tablespoo
ns minced fresh ginger
⅛ teaspoon hot pepper flakes, or to taste
4 cups peeled chopped sweet potatoes
3 cups water
3 cups low-sodium tomato juice
1 cup low-sodium peanut butter
¼ cup chopped parsley or cilantro
Heat 2–3 tablespoons water in a soup pot and water-sauté onions and celery until tender. Stir in the ginger and hot pepper flakes and sauté for 1 minute. Add sweet potatoes and water and bring to a boil, cover, reduce heat, and simmer until potatoes are very tender, about 20 minutes. Stir in tomato juice and peanut butter. Working in batches, blend the soup in a high-powered blender. Return to the pot, add the parsley or cilantro, and reheat.
PER SERVING: CALORIES 370; PROTEIN 13G; CARBOHYDRATES 36G; TOTAL FAT 21.6G; SATURATED FAT 3.4G; SODIUM 243MG; FIBER 7.3G; BETA-CAROTENE 8,738MCG; VITAMIN C 42MG; CALCIUM 79MG; IRON 2.1MG; FOLATE 90MCG; MAGNESIUM 111MG; ZINC 1.8MG; SELENIUM 4.6MCG
Main Dishes and Vegetable Sides
Barbecue Baked Beans
SERVES 6
2 stalks celery, diced
½ red bell pepper, seeded and diced
½ green bell pepper, seeded and diced
1 small onion, finely chopped
2 cups coarsely chopped ripe tomatoes
½ cup pitted dates, chopped
¼ cup raisins
½ cup water
¼ cup Dijon mustard
2 tablespoons fresh-squeezed lemon juice
1 tablespoon ground ginger
1 tablespoon garlic powder
½ teaspoon chili powder
Pinch cayenne pepper, or to taste
4 ½ cups cooked or 3 (15-ounce cans) low-sodium or no-salt-added red kidney beans
Heat 2–3 tablespoons water in a large saucepan and water-sauté celery, red and green peppers, and onion over medium-high heat, cooking until vegetables are slightly softened. Add the tomatoes, dates, raisins, and water and continue to cook, reducing the heat to a simmer. Add the mustard, lemon juice, ginger, garlic powder, chili powder, and cayenne. Cover and cook over low heat for about 30 minutes, stirring occasionally. Purée in a blender. Adjust chili powder, cayenne, or other seasonings to taste.
In a casserole dish, combine the kidney beans and blended mixture, reserving about ½–1 cup of the barbecue sauce for another use (see Note). Bake until heated through and bubbly, about 25 minutes.
Fast Food Genocide Page 24