It's Almost Soup Season!!!!

I love when the weather starts turning cooler here. It's still over 90 degrees here, but gone are the days over 110 degrees (at least until next summer). I have been dreaming of a fairly easy, healthy, hearty and flavorful soup for some time now, but just haven't been up for sweating while eating in the summer heat. Now's the time dear readers. Today I headed to the pantry to see what I could find. I hope you enjoy this tasty little number.

I love the flavor of Posole. The inspiration for this soup is Posole, but as you will see it took its own path as it was created. Like many people, sometimes my body doesn't react well to corn products. Instead of hominy there is barley to add more texture and heartiness. Sweet potatoes are added for some great anti-oxidants. The sweet caramelized onions play nicely off of the heat of the peppers. This makes a metric ton, so feel free to make half recipe. This will freeze well too. I tried to make a soup that people with many food sensitivities could enjoy. This one is gluten, soy and corn free.

Sweet Potato and Barley, Not so Posole Soup

Makes 12 cups

1 extra large yellow onion (approx. 2 cups) medium dice
1 tablespoon olive oil
2 teaspoons brown sugar
2-3 jalapenos, stemmed and seeded, finely diced*
1 anaheim pepper, stemmed and seeded finely diced*
6 cloves garlic, minced or micro-planed
2 teaspoons dried oregano (preferably Mexican)
1 teaspoon salt
1 teaspoon cumin
1/2 teaspoon black pepper
1/2 teaspoon cayenne pepper
8 cups strong vegetable broth
1 - 15 oz. can fire roasted diced tomatoes with juice
1/2 cup pearled barley
2 large garnet yams or orange sweet potatoes, peeled, 1/2 inch dice
2 cups small red beans, cooked rinsed and drained (like small red kidneys or Nicaraguan red beans)**
3 tablespoons lime juice (about 2 limes worth)
1 cup loosely packed cilantro (measured before chopping) chopped


In large pot over medium heat olive oil. Add onions and sprinkle with brown sugar. Saute for about 15-20 minutes until onions are nicely caramelized. Add jalapenos, anaheim pepper, garlic and dried spices. Saute until soft, about 5 minutes. Add vegetable broth and tomatoes in juice. Bring to a boil and add barley. Bring to a boil again and reduce heat to medium low. Simmer, uncovered, for 15 minutes and add sweet potatoes. Simmer, uncovered, for 30 more minutes until sweet potatoes and barley are done. Add red beans and simmer until heated through. Just before serving add lime juice and chopped cilantro.

Soup with thicken considerably as it sits. If it is too thick when you re-heat, add a bit more vegetable broth to thin out.

Optional garnishes

Additional lime wedges
Hot sauce
Tortilla strips
Diced avocado

*If you like it hotter, leave your seeds in.
** If using canned beans you can up this to 3 cups so you don't have partial can left over. If you do this add one more cup of vegetable broth.

Vegan MOFO - Day 28 - Dorothy's "Beef" and Barley Soup

My friend Dana sent me several recipes to convert. I may not get them done before the end of MOFO, but I plan on continuing my conversions after this month. This has been so much fun.

She sent what I am assuming is a recipe from her friend Dorothy. I did have to take a few liberties with the original recipe to make it work with seitan rather than beef. I made Tami Noyes' Beefy Seitan recipe which will be published in her upcoming book, Vegan American Kitchen. I am privvy to this recipe because I was lucky enough to test for her. Get your hands on this book when it comes out. The recipes are fun and will remind you of down home midwestern cookin'. Seitan does not need to cook forever like beef to be tender. This takes a lot of time off the cooking time. The original recipe called for an egg to make what is called an egg rivel. This is similar to the egg in egg drop soup. I used Mori-nu silken organic tofu and grated it though a large holed cheese grater to create a similar effect.

Dorothy's "Beef" and Barley Soup


8 servings

1 lb beefy seitan diced to about 1/4 inch dice
1 tablespoon olive oil
2 large carrots, diced small (1 1/4 cup)
1 1/2 stalks celery, diced small (1/2 cup)
1/2 medium onion, diced small (1/4 cup)
2 tablespoons dried parsley
1/4 teaspoon pepper
4 cups "beefy broth" or water (or combination)*
1/2 cup cooked barley
8 oz can of tomato sauce
Salt to taste (amount will depend on the saltiness of broth used)
1/2 package Mori-nu Soft Silken Tofu

Brown beefy seitan in olive oil. Add carrots, celery, and onion and saute until slightly softened, about 5-10 minutes. If it gets too dry, add 1 tablespoon of broth. Add parsley and pepper and saute for another minute. Pour in broth, barley, and tomato sauce and simmer for 30-40 minutes. Just before serving, grate tofu through large holed grater for garnish. Serve immediately. This can be frozen or refrigerated. To reheat you may have to add water as it will thicken a bit as it sits.

*If you make your own seitan using a simmering method, I recommend using the simmering broth from the seitan here. It gives a wonderful richness to the soup.

Vegan MOFO Day 25 - Featuring Barley!

Today's featured ingredient is barley. This is another one of those nutritionally packed grains that seems to get overlooked. It's nutty flavor and its chewy texture make it a great addition to lots of dishes.

Barley is very high in fiber and selenium. There have been some rather extensive studies on barley's ability to protect against atherosclerosis, type 2 diabetes, post menopausal breast cancer, and colon cancer. It can also aid in lowering cholesterol, which in turn reduces the risk of heart disease. That pretty flipping amazing for such a tiny little grain. I'm feeling the love! To lean more about barley check out this site.

Now that we all know how very good it is for us, let's chat about how good it barley is as an ingredient in many dishes. One of my favorite uses for barley is in the making of beer. It's not the healthiest use of this grain, but it sure is one of the more fun uses! But seriously, I absolutely adore barley in soups. Below is a delicious Mushroom Barley Soup. It is so filling, warm, and delicious. I love barley soups on a cold winter day.

Barley like other grains is very versatile. It can be served hot as a side dish. I need to dig through my archives and find one of my favorite side dishes - Creamy Tomato Barley Risotto. I'm just teasing you with that as I can't show you a picture and I don't know where the recipe is hiding. I've also made a wonderful side dish with barley, walnuts, broccoli, and green onions. Talk about a nutritional jackpot!

Barley is wonderful in cold salads. It's crunchy-chewy texture lends itself so well to a light salad. They are great to take to potlucks, picnics, and packed lunches. The version pictured below is has avocados as a fine addition.