Heart-Healthy Minestrone

Serve w/crusty wheat bread and a crisp green Salad for a complete and tasty dinner!

Place in a 3½ quart crock-pot ¼ C (scant) of each of the following.

pinto beans	red beans	black beans
split peas	navy beans	blackeyed peas
lentils	garbonzos	Jacob’s cattle beans

(or slightly less than a 1 -lb. Bag of bean soup mix)

Then add to crock-pot:

1/3 C barley

1 C TVP (Textured Vegetable Protein)

3 C. tomato juice

1 lg. chopped onion or ½ t. garlic powder

scant T. salt

dribble of Bragg Liquid Aminos

Fill with water to within ¼ -inch of top of crock-pot. Cover and cook several hours (7-10) on high. Stir in some cooked pasta (optional); or serve over steamy brown rice, couscous, or pasta of your choice.

Lentil Rice Soup

1 pound lentils	1-2 t. basil
1/2 cup brown rice	1 t. salt
4 cups water	1/2 t. garlic powder
1 onion, chopped	3 T. lemon juice
1 bay leaf

Put all ingredients in a small soup pot. Bring to a boil. Lower heat and cook 30-45 minutes.

Optional:

celery
potatoes
or other vegetables may be added.

Split Pea Soup

1 pound green split peas	3 t. dried sweet basil
1 onion, chopped	pinch of dill weed
1 T. dried parsley	pinch of cayenne
2 bay leaves	pepper
	1 t. salt (to taste)

Combine all ingredients and bring to a boil. Then simmer 2- 2 1/2 hours, stirring often.

CORN CHOWDER

1 C Raw cashews	4 C Frozen corn, or fresh off cob
1 Onion, chopped sautéed in small amount of water	6 C Potatoes, peeled, cubed and cooked
¼ C Chick-it Seasoning	¼ C Nutritional yeast flakes
Vegetable salt or Sea salt to taste	1 tsp. Basil
½ tsp. Fine’s herbs (optional)	½ tsp Savory or Sage
1 Bay leaf	1 tsp. Onion powder

Cook onions and potatoes together in a little water.
Blend 2 C of the onion /potato mixture with the cashews and ½ C corn.
Add enough water to blend smoothly to a thick, creamy chowder. Blend by cupfuls if your blender is small.
The remainder of the corn and potatoes should be left chunky.
Add more water to entire mixture to desired consistency.
Add ALL other ingredients and simmer. DO NOT boil!

This soup is wonderful as an entrée, served with a green salad, fresh bread, or baked corn chips crushed on top.

Try it served over steaming rice or toast.

Recipe taken from: The Guilt-free Gourmet
A vegan cookbook & lifestyle resource manual.