Monday, April 1, 2013

Meatless Monday - Spring Soup Du Jour

In South Florida the temperatures hit 84 F today. In May the humidity will kick in which will make 84F feel like 94 -100F. But we are not there let's go for a lighter dish.

You Will Need;
Cooking Oil, Grapeseed, Olive or Canola
A large Pan with a lid
6-8 White or Portabella Mushrooms
1 Yellow Squash
2 Vegetarian Bouillon Cubes and 6 to 8 cups of water
8 oz Organic Tempeh - TEM-PAY
Bag of Frozen Veg; corn, tomats, okra, onion, lima beans, celery.
1/2 cup extra of chopped onions
freshly ground black pepper and a salt substitute
2 nectarines.... yes really.

Optional: cooked rice, minced garlic and marjoram and/or celery leaves as a garnish.

Heat the oiled pan and add sliced onion. While onion cooks, slice, dice and season the tempeh into small cubes. Spray tempeh with Pam or something similar and season with salt (or substitute), fresh ground pepper (I added Marjoram which I love). Toss the cubes and add more spray. 

In a separate jug. Dissolve 2 cubes veg bouillon cubes in 2 cups of water.

At this point when the onions were golden I added a teaspoon of minced garlic, and I let it cook 1 minute, then add the tempeh.

Meanwhile, wash and slice the squash - I used half of mine. Turn the tempeh, onion, garlic mix over every 2 minutes. and add a teaspoon more oil if needed. This might take 4 - 5 minutes.

When your pan looks like this, add the sliced Squash, the frozen bag of veg, 6 cups of water with the veggie bouillon cubes, and the mushrooms (sliced into thirds). Allow to simmer for 30 minutes.

Slice the nectarines into bite sizes pieces, and add to pot. Turn off heat, at this point you can add cooked rice or cooked pasta. 

Serve with hearty wholegrain baguette, or garlic bread.

8oz of tempeh has: 22 g protein, 0% trans fat, 8% saturated fat, 0% cholesterol, 0% sodium, 11% Potassium, 5% Carbs, 15% Calcium and 20% Iron.

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