Mushroom, Carrot, and Kale Stroganoff

The week before spring break is always a long one. It definitely calls for some comfort food.  Stroganoff is something that I just dont eat because of how packed with fat and sodium (and meat) it usually is. Luckily, this version is low in both, and you will barely notice.  It is the perfect balance of light and creamy, and has all the comfort you need.

Mushroom, Carrot, and Kale Stroganoff

1 tbs Butter

1 medium Onion, diced

3/4 cup matchstick Carrots

2 tbs Flour

2 cups Reduced Sodium Vegetable Broth

6 oz Baby Bella Mushrooms, sliced

10 oz Cremini Mushrooms, sliced

2 tsp Thyme

1 tbs Reduced Sodium Soy Sauce

1 tsp Tomato Paste

1 tsp White Pepper

2 tbs Red Wine

1/4 cup Reduced Fat Sour Cream

10 oz Whole Wheat Egg Noodles

Parsley, chopped 

Cook noodles according to package directions. 

Melt butter in a large pot. Turn heat to medium high and add onions, cook for 3 minutes. Add carrots, cook for 2 more or until just tender. Reduce heat to medium and add flour stirring until vegetables are coated. Gradually add vegetable broth, soy sauce, and tomato paste, stirring constantly. Add thyme, pepper, and mushroom. Allow to simmer for 4-5 minutes or until thick, stirring constantly to prevent burning. 

Add wine, simmer for 4 minutes more. Turn off heat, stir in sour cream and add noodles mixing well. Serve with a garnish of parsley. 

Adapted from SkinnyTaste

Vegan Curried Split Peas and Kale Soup

Winter came a little late this year, and every evening when I come inside from walking my dog, Spike, I am chilled to the bone. Nothing helps but a steaming hot bowl of soup. This is a delicious and hearty vegan soup that is perfect for the cooler months. 

My favorite technique in this soup is the addition of a pureed garbanzo bean mixture, which results in a creamy texture without the addition of "cream of whatever" condensed soup or heavy cream.  The subtle spice from the curry and crushed red pepper will warm you up, while the protein and fiber from the split peas and garbanzo beans fill you up. The addition of nutrient dense kale makes this soup even better for you.

Ingredients

4 tbls olive oil, divided

1 large yellow onion, small dice

1 cup carrots ,chopped

1 cup celery, chopped

3 tbls good madras curry powder 

1/2 tsp crushed red pepper

3 cloves garlic, minced or grated, divided

1 1/2 cup dried split peas
Kosher Salt
1/2 tsp White Pepper
1 tbs rice vinegar

6 1/4 cups vegetable broth, divided

1 (15.5oz) can garbanzo beans, drained and rinsed 

Juice of 1 lemon

1 bunch kale, rinsed, removed from stem, and chopped

Cilantro for garnish

1 lemon, cut into wedges for garnish

Heat 2 tbs olive oil over medium high heat in a large pot. Saute onion, carrots and celery until just tender. Add garlic, cook 2 minute. Add curry powder, white pepper and crushed red pepper and stir, cook 1 more minute. Deglaze pan with rice vinegar. 

Add split peas, 6 cups vegetable broth, and salt to taste. Cover and simmer for 50 minutes, or until split peas are al dente. 

While split peas are simmering, in a food processor, add garbanzo beans, 1/4 cup broth, olive oil, and lemon juice. Puree until smooth. 

After soup simmers, add kale and allow to wilt, about 5 minutes. Stir in the pureed garbanzo bean mixture and stir. Soup will be creamy and slightly thick. Add salt as needed More crushed red pepper can be added if you like a little more spice. Heat all the way through, then serve with chopped cilantro and lemon wedges.