Sweet Potato Shepherdess Pie

(serves 4)

2 t virgin oil
1 garlic clove, peeled and crushed
1 onion, peeled and sliced
2 sticks celery, washed and sliced
1 bay leaf
1 small butternut squash, peeled, halved and cut into small pieces
15 oz vegetable stock (made from 1 cube of stock)
15 oz can of red kidney beans, rinsed under water
410 g can black eyed peas, drained and rinsed
2 red or yellow peppers, washed and sliced
3 tomatoes, washed and sliced in half
2 medium zuchhini, sliced
1 broccoli head, finely chopped
3 medium carrots, sliced
2 T finely chopped fresh parsley
1 tsp arrowroot
4 sweet potatoes, steamed for 15 minutes and mashed

Heat a little water and olive oil, in a large saucepan. Add the garlic, onion, celery and bay leaf and simmer for approx 3 minutes. Add the squash and heat for 3 minutes, stirring. Pour in the stock and bring to boil over medium heat. Simmer gently for 10 minutes, stirring occasionly. Add the kidney beans, peppers, tomatoes, zucchini, broccoli, and carrots. Simmer for further 5 minutes until squash is tender. Stir in the parsely. Add a little arrowroot to thicken.
Transfer ito baking dish, mix the sweet potato mash with little of cooking water and dash of tamari sauce and add as topping and bake for 15 minutes at 40 oF. Just enough to set.

Beetroot soup

Ingredients
Serves 4

1 tbsp olive oil
1 onion, peeled and chopped
1 garlic clove, peeled and chopped
2 celery stalks, trimmed and sliced
1 large parsnip, trimmed, peeled and grated
6 small raw beetroot, trimmed, peeled and grated
1 wheat-free vegetable stock cube
1 tsp wheat-free vegetable bouillon powder
1 tbsp cider vinegar
1 sweet potato, peeled and diced
third of a cucumber, peeled and diced
2 tbsp finely chopped fresh dill

Method

Place the oil, onion, garlic and celery in a large saucepan with 3 tablespoons of water. Cook over a moderate to low heat, stirring frequently, for 3-4 minutes, until soft but not coloured. Add the parsnip, beetroot, stock cube and bouillon powder to the pan with 1.25 litres cold water. Bring to the boil, then lower the heat and simmer for 30 minutes.

Stir in the vinegar and sweet potato and continue to simmer for 10 minutes or until the vegetables are tender when pierced with a knife.

Ladle into warmed soup bowls and serve garnished with the diced cucumber mixed with the dill.

Split pea soup

Ingredients
Serves 4

# 225g yellow split peas, soaked in cold water overnight then rinsed in a sieve
# 1 organic wheat-free vegetable stock cube
# 1 tsp organic vegetable bouillon powder
# 1 medium onion, peeled and sliced
# 1 sweet potato, peeled and chopped
# 3 carrots, peeled and thickly sliced

Method

Place the soaked peas in a large saucepan and cover with 1.5 litres of cold water. Add the stock cube and bouillon powder. Bring to the boil and simmer for 40 minutes, removing any froth with a large spoon.

Halfway through the cooking period, add the vegetables and continue simmering for a further 20 minutes until the peas and vegetables are very tender, stirring occasionally.

Remove from the heat and cool for 5 minutes. Carefully transfer to a food processor or liquidiser (the liquid will be hot so avoid splashes) and blend until smooth (you can also use a stick blender for this job). Return to the pan and heat through gently, stirring regularly. (Add more water if the soup appears to be too thick for your taste.)

Tip

Split pea soup is great for cold winter's days. This one makes keeps really well in the fridge. Add some fresh baby spinach leaves to the soup just before serving if you like.

African Nut Stew

Serves 8-10.
3 Tbsp (30 mL) soy sauce
1 onion, sliced
2 cups (500 mL) yams, diced in 1-in (2.5-cm) cubes
1 carrot, sliced
1 celery stalk, sliced
1 red bell pepper, diced
4 cups (1 L) vegetable stock
1 15-oz (465-g) can garbanzo beans
1 15-oz (465-g) can crushed tomatoes
1/2 cup (125 mL) fresh cilantro, chopped
1/3 cup (80 mL) natural peanut butter (or almond butter)
2 tsp (10 mL) curry powder

Heat 1/2 cup (125 mL) of water and the soy sauce in a large pot. Add onion and yams. Cook over high heat, stirring occasionally, for 5 minutes. Add carrot, celery, and pepper. Cover and cook 5 minutes, stirring occasionally. Add tomatoes, stock, garbanzo beans, and cilantro. Blend peanut butter with 1/3 cup (80 mL) of water, then add it to the soup along with the curry powder. Stir, then cover and simmer 10 minutes.

This soup freezes well. Serve with cooked grains or whole grain toast and a green salad.

Carrot Soup

(serves 3)
3-4 Cup chopped carrots or 3 -4 big carrots
1 sweet potato (optional, cut down 1 cup of carrots)
1 large onion
1 teaspoon finely chopped garlic
1 teaspoon curry powder
3 cups vegetable stock or water
1 tablespoon cornflour or arrowroot
salt and pepper to taste
some fresh herbs
olive oil

Chop onions and add with garlic and curry powder to hot oil. Cook gently stirring occasionally for about 5 mins. Process carrots in food processer with metal chopping blade. Add with stock to pot, cover and simmer for 10 minutes. Mix arrowroot to a paste with 1/4 cup water and stir into the carrot mixture. Puree or blend & serve topped with parsley, basil pesto or ground nuts.