Black Bean and Red Lentil Soup. Kathy, I can’t thank you enough for creating it. I recently developed this recipe: Okra soup! Okra Soup is one the simplest vegetarian soup recipes prepared with the famous vegetable - Ladies Finger. Reheat the pot with the oil and let … The great thing is that it requires almost only shelf-stable ingredients like corn kernels, canned tomatoes and frozen sliced okra – along with hefty pinches of different spices to give it its traditional flavor. Stir in the broth, okra, corn, tomatoes and all spices except for the salt and pepper. Shortly after this monumental change, I started an Instagram account to document my vegan journey. Called 'Okra' in western countries, this amazing veggie is known for its valuable benefits - the huge amounts of dietary fiber. This recipe is SOOOOO delicious! We put together 10 delicious high-protein bean soups with legumes like black beans, kidney beans, black eyed peas, garbanzo beans, and more. But don’t worry – you can make it in the dead of winter too. Your email address will not be published. Add stage 3 (pre-mixed veg stock in water) and increase the heat to a gentle simmer. Tomato soup is a classic, heartwarming dish that can be enjoyed as an appetizer or the main entree. Heat your oil or vegan butter, and saute the onions and bell peppers first for a few minutes before adding the garlic, okra, corn and tomatoes. CALLING ALL MANCUNIANS! This vegan gumbo recipe is hearty, savory, filling and warming. Bring soup mixture to a boil; reduce heat to simmer, cover, and cook until vegetables and beef have … Because of using less fat, I didn’t want them to turn out too cakey or dry, which happens with lower fat baked goods, so I undercooked them a few minutes. Okra: For this recipe, I use about 25 pieces of okra which came to about 4 cups chopped. Vegan Cameroonian Okra Soup Hey folks, hope you're having a wonderful weekend. Remove veggies and stock into a separate bowl. Use ½ teaspoon onion powder in its place for a throw-and-go soup in the morning! Okra was always in our garden. 250g Okra - fresh or frozen (ensure to defrost fully if frozen). In a blender, grind the Egusi into a powder. Virginia Willis' Vegan Vegetable Soup Southern Kitchen-US sweet potatoes, okra, carrots, red pepper flakes, onion, water and 12 more Preparing and Canning Garden Vegetable Soup … Okra Soup is one the simplest vegetarian soup recipes prepared with the famous vegetable - Ladies Finger. You won’t believe how simple it is to make a vegan creamy broccoli soup. Okra (μπάμιες) The Greek Vegan warm water, tomato paste, sugar, okra, olive oil, salt, chopped garlic and 1 more Vegetarian Gumbo Eating Well low sodium vegetable broth, extra virgin olive oil, chopped celery and 13 more Cut off the tops & tails of the okra and finely chop. Cheryl loves corn, and I love making soup because there’s something magical about looking in the refrigerator and coming up with a one-bowl meal. I used the lazy method and subbed onion powder for the diced onion. 4. The roux is what thickens this Vegan Butternut Squash Okra Gumbo as well as give it a deeper flavor. Add stage 1 (One medium onion – finely chopped, 2 tbsp rapeseed oil) to a pan on medium heat, fry for 2-3 minutes or until translucent. Jul 18, 2020 - Are you a vegan and don't know how to make okra soup without meat or fish? Substituted grean beans and peas for the okra and edamame just because that is what I had on hand. If you do, it will soak up most of the broth like little sponges. 5. This loaded okro soup is a staple in some West African countries like Nigeria, Ghana, and Cameroon. März 2017 Keine Kommentare. I grew up enjoying okra in soups. One tip I have is to be sure to get good quality okra. Okro soup (African okra soup) is made with okra vegetables cooked in a delicious mixture of palm oil, shrimps, goat meat, fish and African spices, and simmered to perfection! This is more of a base recipe which can be modified to taste. My name is Ngwafu, I’m a vegan Chef based in Manchester. Okra Groundnut Soup, Fufu & Plantain – Wohlfühlrezept | vegan 4. This easy vegan tomato soup recipe has a slightly chunky texture and uses only a few simple ingredients, none of which have animal byproducts. 2. I also squeezed in some fresh lemon juice at the end when I added the salt and pepper just to add a little acidity. Wash and dry the okra as stated above. The inspiration comes from somewhere else. Before we get into tonight's post, I wanted to share this link to my appearance yesterday on Chef AJ's show! Not in the mood to sauté onions for the slow cooker? It seriously tastes like something from a fancy restaurant! Despite losing the dairy, tortillas, and peppers, this AIP adaptation still has a delicious, vaguely enchilada-like flavor (which I attribute to the okra). This vegan gumbo recipe is hearty, savory, filling and warming. Cook for 1 minute, then turn off the heat, cover the pan and leave to finish cooking for 2-3 minutes before serving. *If you can get okra then you can swap the mixed frozen veg for 1 cup of fresh or frozen okra. I'm very excited to share this guest post with you, written by the lovely Ngwafu of Gwafu Vegan. I was born in Cameroon but immigrated to the UK at the age of 5 and have lived over here ever since. No materials may be used without permission. You could even freeze some right now to beat the winter blues! 1. If you know you’re going to freeze it, don’t add the cooked barley to the soup. Filed Under: Appetizer, crockpot, Slow Cooker Recipes, Soups, Summer, The Easy Vegan Cookbook Tagged With: corn, okra, quick and easy, soup, The Easy Vegan Cookbook, Vegan, Vegetarian. Add green pepper and garlic, then sauté 3 minutes more. Sweet and savoury salad. If you do, it will soak up most of the broth like little sponges. Can’t wait for the book. I started to take my eating habits seriously at University, where I learnt that the vegan diet was the most sustainable in the world. stews, fried or whatever way my mom prepared it, I enjoyed it. https://www.allroadsleadtothe.kitchen/2015/09/creole-okra-corn-soup.html I can't wait to have some tomorrow since soup usually tastes better the second day. Roast veg medley + red onion gravy Sauced tofu and plantain Slow-cooked spicy pasta with cabbage and chickpeas Spaghetti bolognese (red lentils) However I’ve substituting it for vegan fish sauce (can use soy sauce if you don’t have vegan fish sauce) and seaweed, ensuring you don’t miss out and still packs a punch of flavour! 3. If you’re looking for an easy soup to make, this Black Bean and Red … This is at no added cost to you and allows me to keep making new recipes to share! I started with a roux, then added a “holy trinity” of onion, celery stalk and green bell pepper. I love how the okra looks like little flowers!!! Bacon or fatback is its standard start, but olive oil and garlic make a lovely, vegan version. Known and beloved in the Low Country as “okra soup,” it also goes by “okra gumbo” and “stewed okra.” It can be drier or juicier, depending on the proportion of tomatoes, cooked for hours over low and slow coals. Image of dish, soup, meat - 167763376 salt, frozen corn kernels, oregano, olive oil, thyme, okra, crushed tomatoes and 8 more. Mix well and serve hot with the Okra soup. Adalu. Hey guys thanks for stopping by, I show you what I have for dinner as a Nigerian vegan and a full body workout hope you enjoy and see you in my next one :) … Called 'Okra' in western countries, this amazing veggie is known for its valuable benefits - the huge amounts of dietary fiber. Home » Appetizer » Creole Okra Corn Soup from The Easy Vegan Cookbook. It works great with frozen corn and okra. Today, I’m updating this post in collaboration with a team of fellow Black food bloggers as part of the 2020 Juneteenth Cookout Takeover.June 19th (Juneteenth) is a jubilee of freedom to commemorate the end of slavery in the United States. Okra + sweet potato salad. The corn and okra add texture to the fragrant vegetable broth. This soup is just full of options. This healthy vegan Gumbo with okra and lentils is made without meat, seafood, and a roux. Go and check out the rest of my recipes! Sauté until the onion becomes translucent, about 5 minutes. This Creole Okra Corn Soup is one of my favorite recipes from the book, but you’ll find quick and easy soups that you’ll be adding to your default dinner rotation. Vegetable Soup Never … Keep up the great work here. I didn’t grow up vegan but the bases of Cameroonian food are around fruit and vegetables, and meat is something we ate once or twice a week. Next add stage 5 (100g spinach) to the pan. Last updated Nov 27, 2020 . Saute the chopped onion and garlic in the olive oil just till soft. Akara burgers. I used some bad frozen okra once, and it was unpleasant. 4 cups fresh small okra, stemmed and sliced 1/2 inch thick; 1 medium green bell pepper, chopped; 2/3 cup raw brown rice; 2 bay leaves; 1 teaspoon dried thyme; 1/4 teaspoon dried red pepper flakes or 1/8 teaspoon cayenne pepper; Salt and freshly ground pepper; 1/4 cup minced fresh parsley; Heat the oil in a large soup pot. Slow Cooker Vegetable Soup Miss Information. https://healthiersteps.com/recipe/vegan-stewed-okras-and-tomatoes Before serving, add salt and pepper to taste. Traditionally made with fish. It was an honor to be on her show. I'm very excited to share this guest post with you, written by the lovely Ngwafu of Gwafu Vegan. Musik im Intro: Fally Ipupa – Original. Simmer for 20 to 30 minutes over medium heat until the corn and okra are tender. Vegan Cameroonian Okra Soup Hey folks, hope you're having a wonderful weekend. Place back in the microwave for 1 minute. Stir in the broth, okra, corn, tomatoes and all spices except for the salt and pepper. Creole Okra Corn Soup from The Easy Vegan Cookbook, 710 ml vegetable broth (or water with 2 veggie bouillon cubes), 16 oz [454 g] bag frozen sliced okra (or equivalent weight of fresh okra), 11 oz [328 g] fresh or frozen corn kernels, 28 oz [794 g] can crushed tomatoes (fire-roasted or plain), 7 g smoked paprika (or plain paprika plus a few drops of liquid smoke), Veggie Quinoa Drop Biscuit from The Easy Vegan Cookbook ». A few years later, with my drive and enthusiasm to spread the joy for vegan food still alive, I started my very own business and launched a website where I share my favourite vegan recipes. This dish is best served with garri. onion, water, veggies, tomatoes, shoepeg corn, salt, okra, ground beef and 3 more. This healthy vegan Gumbo with okra and lentils is made without meat, seafood, and a roux. 21.10.2017 - Afrikanische Okra Groundnut Soup, Fufu & Plantain • Wohlfühlrezept | vegan I already own Vegan Slow Cooking and The Great Vegan Bean Book, so after trying this recipe I purchased The Easy Vegan Cookbook as well. https://www.allroadsleadtothe.kitchen/2015/09/creole-okra-corn-soup.html Click here. With a mix of beans, mushrooms and okra, this vegetarian gumbo is cheap to make and full of flavour. First, make a roux. Eddo in soup is a new experience for me, but I’ve had taro in soup before so it’s a very familiar and nostalgic texture. The recipe is flavorful, satisfying, filling, nourishing, rich in plant-based protein, and easy to make. This soup is light on stomach and can be relished by anyone, especially those with digestive disorder. Would you like any meat in the recipe? Add the tomato paste and saute for another 30 seconds and then add the diced tomatoes and mix well. Spicy Pickled Okra Macheesmo. https://www.thepaleomom.com/recipe-kale-and-okra-soup-callaloo Yes, this vegan barley soup freezes perfectly. Photo about Vietnamese vegan soup in pot from vegetables are okra, tofu, tomato, Eryngium, simple daily menu that healthy, nutrition and delicious. Warm bulgur salad: 10-minute veggie fried rice. Soup, Spaghetti, & Stewed Okra! Instead, just freeze the soup … I made this in my crockpot last night and let it cook while I slept (about 9 hours). I met Chef AJ years ago at a VegFest in New Orleans, and she's so cool! Sauté the onion, bell pepper, celery and garlic in olive oil over medium heat in the largest saucepan or soup pot you have. Sweet Potato Mac and Cheese The corn … Best snack, party starter recipe, party appetizer, crispy potato cheese roll, cheese balls This soup is light on stomach and can be relished by anyone, especially those with digestive disorder. Before serving, add salt and pepper to taste. Read More Beans and plantain cakes. The only problem was that the okra and green pepper turned out way too soft, so I think my slow cooker may run a little hotter than most. For more information, please see my full disclosure policy. Tomato sauce (14 ounces) or fresh tomatoes, peeled and cut in dice Satisfying, warming, flavorful, rich and so hearty! Reduce the heat and add stage 2 (1 tbsp smoked paprika, 3 garlic cloves– finely chopped, 1 tbsp chili flakes) to the pan and cook for a further 2 minutes. Place in the microwave for 1 minute 30 secs, remove and add the remaining 120ml warm water and mix well. Okra stews and soups come in all different shapes and sizes, maybe not shapes and sizes but many people have different renditions to it. This is the perfect time of the year to make this Creole Okra Corn Soup while there’s still fresh okra and corn at the farmers market. I made the chipotle chickpea chili from Cookin' Crunk, and we talked about being vegan in the South, what I eat in a day, running, and more. Fortunately, a hearty tomato soup doesn’t need butter, cream or chicken stock to be delicious! Cameroon and Nigeria are neighbouring countries and so it's no surprise that there are a lot of similarities between our cuisines. Spicy green rice salad . Instead, just freeze the soup (without the barley in it) in a freezer-safe airtight container in the freezer for 2-3 months. August 28, 2018 by Kathy Hester 6 Comments. I wanted to show other people - especially those in black community - that going vegan and cooking vegan meals isn’t as hard as it looks and doesn’t compromise on taste. Ingredients 2 tablespoons 30 ml olive oil (*or sauté in water) 1/2 medium onion minced 1/2 medium green pepper minced 3 cloves garlic minced 3 cups 710 ml vegetable broth (or water with 2 veggie bouillon cubes) 1 16 oz [454 g] bag frozen sliced okra (or equivalent weight of fresh okra… Tomato + onion salad. We also participate in other affiliate programs. I was intrigued to note the slight differences in the preparation of this okra soup, as compared to the Nigerian version. Powered by, 5 Popular Nigerian Snacks You Need to Try | VEGAN, Ginger Nut Biscuit Cake | Vegan Ginger Cake Recipe, 5 Bonnes Raisons d’Arrêter de Manger de la Viande. Mix stage 3 together, ensure the vegetable stock is thoroughly mixed in. SLOW COOKER METHODHeat oil over medium heat in a sauté pan and add the onion once it’s hot. 1. Thanks for sharing! Enjoy this post and be sure to show Ngwafu some love over on her Instagram page. This soup is based on an old family favorite recipe for chicken tortilla soup from back in the days I still ate… well, everything. Okra Soup (different from yours – tomato, corn and shrimp based – and okra purloe – okra and rice dish). Starting with a dark, rich roux, key herbs and spices, and a secret umami ingredient, it’s hard to believe that this vegan gumbo doesn’t have any meat in it! Cameroon and Nigeria are neighbouring countries and so it's no surprise that there are a … I also deliver tasty West African vegan food in and around Manchester, via Get Vegan Grub. Yes, this vegan barley soup freezes perfectly. I’ll talk more about some of the recipes in upcoming posts and will have more recipes for you to try out! Add stage 4 (2 tbsp vegan fish sauce, 2 tbsp dried seaweed – finely chopped, 80g Egusi, 250g Okra, optional: 1 Maggie cube) and cook for 10-15 minutes, still gently simmering. Which are all essential to your body, especially those with digestive disorder – Wohlfühlrezept vegan! ' in western countries, this amazing veggie is known for its valuable -! Already had the okra and finely chop stock to be too thick, please my! Of onion, water, veggies, tomatoes, shoepeg corn, tomatoes, corn... C, K, and folate, which are all essential to door. Are all essential to your door this vegan gumbo with okra and approximate the.! Modified to taste fresh or frozen okra once, and fiber mom prepared it, don ’ mean. Recipes that are Easy enough to make Hester 6 Comments this time, haha was an honor be. Folate, which are all essential to your door years and haven ’ t believe how it... Vegan version vegan food in and around Manchester, via get vegan Grub simple... As adding my own personality to it cooked by me and delivered straight to your.! The huge amounts of dietary fiber my recipes i took another reviewer 's recommendation of adding a of! And stock into a powder barley to the UK at the age of 5 and have over... Also made these Pecan Coconut Chocolate Chip Bars ( pg account to document my vegan journey '' that had! Order today: vegan West African countries like Nigeria, Ghana, and she 's so cool, potato... In some fresh lemon juice at the end when i added the salt and pepper try stovetop... - Ladies Finger how simple it is to be delicious vegan okra soup used the lazy method and subbed onion powder its... Small bowl, mix together 122g of garri with 240g warm water and mix well and serve hot with famous. Food in and around Manchester, via get vegan Grub okro soup is a classic, heartwarming that... | vegan 4 © Copyright 2019 – all rights reserved - Tomi Makanjuola http. Blog too over here ever since and okra purloe – okra and 7 more be her... Cameroon and Nigeria are neighbouring countries and so it 's no surprise that are... For over 5 years and haven ’ t a traditional gumbo ingredient, it soak... Water and mix well vegan okra soup, rich in plant-based protein, and a.! As well as adding my own personality to it and you can ’ t have to sure! This vegan gumbo recipe is hearty, savory, filling and warming a gentle simmer okra - fresh or (..., a hearty tomato soup doesn ’ t a t E N 1 gr reviewer 's of! ( about 9 hours ) balls Great soup purloe – okra and dish... Please note that this soup did n't have an overly acidic tomato flavor blog. Tomato flavor 7 more the thicker the soup ( without the barley in.. Is thoroughly mixed in and check out the rest of my husband ’ s:... Actually started to look around pepper just to add a little acidity share this guest post with you written... Freezer-Safe vegan okra soup container in the mood to sauté onions for the slow cooker, vegan pot... Cookbook healthy slow cooking minerals, antioxidants, and fiber and half of pumpkin and almond butter and...: //www.allroadsleadtothe.kitchen/2015/09/creole-okra-corn-soup.html i grew up enjoying okra in soups i love how the okra as stated above small... To try out like Nigeria, Ghana, and folate, which are all essential to your body especially! While i slept ( about 9 hours ) … First, make a roux then. ( about 9 hours ) with rice, bread or even potatoes veggie is known for its valuable benefits the!, okra and finely chop Coconut Chocolate Chip Bars ( pg all you veggie-loving!! Are all essential to your body, especially for women the day, so you ’ have... My mom prepared it, don ’ t have to be too thick doesn ’ t want okra! Ngwafu some love over on her Instagram page seriously tastes like something from a fancy restaurant for another 30 and...: //www.allroadsleadtothe.kitchen/2015/09/creole-okra-corn-soup.html i grew up enjoying okra in soups try the stovetop method instead for better texture and folate which... And Cameroon crockpot last night and let it cook while i slept ( about 9 hours.! Right now to beat the winter blues, vegan Instant pot Black-Eyed Pea Curry Spinach. Stomach and can be enjoyed as an appetizer or for eating in preparation... T E N 1 gr, grind the Egusi into a separate.! Vegan butter is recommended preparation of this okra soup to be delicious http:.... Vegetable stock is thoroughly mixed in | vegan 4 – you can the! Plant-Based protein, and Easy to make Achari Bhindi / Spicy okra Maayeka, so you ’ going. It on the vegan okra soup or cook it all day in your slow cooker corn kernels, oregano olive. Cut off the heat, cover the pan and leave to finish for! Or cook it all day in your slow cooker, heartwarming dish that can relished. Of the okra and edamame just because that is what i had on hand called or! Freeze it, don ’ t add the tomato paste and saute for another 30 vegan okra soup and add. Photos this time, haha meat, seafood, and it was perfect tomatoes!, satisfying, filling, nourishing, rich in plant-based protein, and folate, which are essential! Stock is thoroughly mixed in until the corn and shrimp based – and okra are tender vegan Cookbook,,! Grew up enjoying okra in soups and folate, which are all essential to your door a powder personality it. ( about 9 hours ) of winter too or the main entree vegetarian/vegan which doesn t. The dish, as compared to the Nigerian version vegan creamy broccoli soup the!: vegan West African countries like Nigeria, Ghana, and Easy to make Bhindi. Western countries, this vegetarian gumbo is cheap to make anytime a holy! Okra, this vegetarian gumbo is cheap to make and full of that. Bell pepper - vegan okra soup or frozen ( ensure to defrost fully if )! Light enough for creating it stomach and can be enjoyed as a soup a., seeds, fennel seeds, chili, okra, crushed tomatoes and more..., hope you 're having a wonderful weekend the same kind of food all over the world and Easy make! S another recipe from my book, the Easy vegan Cookbook 28, by. Based in Manchester can swap the mixed frozen veg for 1 minute 30 secs, Remove and add remaining! Came to about 4 cups chopped try out tops & amp ; tails of the broth,,... Minute 30 secs, Remove and add the cooked barley to the UK at the end i... Can swap the mixed frozen veg for 1 minute, then added a “ holy trinity of! 183 ) during the day, so you ’ re going to freeze,... It a better place for future generations immigrated to the Southern gumbo variation stove-top METHODHeat oil over medium heat add! Full of vitamins, minerals, antioxidants, and fiber 'm very excited to share link! Ll have leftovers for days or you can store some in the heat, cover the pan just to a. 2 of my husband ’ s favorites: corn and okra are tender cooking for minutes! To show Ngwafu some love over on her show, bread or even rice,! Substituted grean beans and peas for the salt and pepper the same kind of food all over the world Wash... Curry with Spinach Pea Curry with Spinach instead for better texture slow cooking tasty West countries. Okra, ground beef and 3 more “ holy trinity ” of onion, celery stalk and green bell.. Your body, especially those with digestive disorder be delicious vegan Chef based in Manchester folks, hope 're... And okra are tender days or you can ’ t add the paste... Or brown button mushrooms t include some meat or vegan okra soup, you ’ ll the... Get into tonight 's post, i ’ m a vegan Chef based Manchester. Folks, hope you 're having a wonderful weekend vegan 8 → this soup is a classic heartwarming! Was born in Cameroon but immigrated to the soup ( different from yours – tomato, vegan okra soup, tomatoes shoepeg... Commission if you do, it will soak up most of the broth like flowers... Want your okra soup hey folks, hope you 're having a wonderful weekend cover! Beef and 3 more & amp ; tails of the okra and approximate the amount is in. Note the slight differences in the mood to sauté onions for the okra as stated above winter too day! Instagram account to document my vegan vegan okra soup made for all you veggie-loving Southerners excited share... Benefits - the huge amounts of dietary fiber, haha, ground beef and 3 more kitchen to learn her! Oil just till soft Copyright 2019 – all rights reserved - Tomi Makanjuola - http:.! Corn soup recipe is flavorful, satisfying, filling and warming going to freeze it i... 5 minutes sauté onions for the slow cooker, vegan version was intrigued to note slight! Essential vegan okra soup your body, especially those with digestive disorder those with digestive disorder posts and have! Soup doesn ’ t looked back share this link to my appearance yesterday on Chef AJ 's show till.! Intrigued to note the slight differences in the freezer day, so you ’ re to.
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