What to Expect from Sister Vegetarian Recipes...

Sister Vegetarian knows the importance of nutrition without breaking the bank. In lieu of this, I keep the meals to a cost that anyone can create and still stick to a budget. I also include raw vegan meals. Sister has acquired a Raw Vegan Chef Certfication through The Raw Food Network-Ekaya Institute of Living Food Education. I love to cook meals from Africa, India, the Middle East, Greece, Italy, and the list goes on. When I cook, I call it traveling the world without leaving my home. I see cooking as a way to experiment and learn about other cultures, as I also learn more about my roots.

Enjoy the meals. Enjoy the travel. No Passport Required. Just an appetite for delicious and healthy meals.

Peace & Love, Sister Vegetarian.

Wednesday, March 31, 2010

Nutritional Slavery

Battzi, Sister's frequent commentator has written a great article on Nutritional Slavery. The article is found on Sister's Main Page for the "Speak Out Commentary." The article is a great insight to the foods we should be eating, and lifestyle we should be living in the black community to take back our health and heritage in the bounty supplied by Mother Earth.
~Sister Vegetarian

Saturday, March 27, 2010

Anguilla Curried Avocado Soup

Anguilla is an Eastern Caribbean Island known as part of the West Indies Caribbean. 90 Percent of the Anguillan population is of African descent, descending from African slaves. The cuisine of Anguilla is comprised of original meals made from the bounty of the land with an emphasis on vegetables. In Anguilla, you will see such meals as crispy vegetable spring rolls; vegetable salads with sauces like soy sesame and peanut lime; chunky gazpacho served with plum tomatoes, shallots, cucumbers, red peppers and lime juice. I found this Anguillan recipe, and made it more vegan by substituting rice milk for the milk called for in the recipe and adding a few of my own twists. I have 2 versions of the soup below. The second version makes use of mustard greens in an unusual way that adds to the beautiful, authentic Caribbean taste of this soup that tastes you to this beautiful island!
Traditionally this soup is suppose to be served cold. I tried this soup cold, and also heated. Cold or heated, this Curried Avocado Soup rocks your soul and have you jonesing for more!

Anguilla Curried Avocado Soup
Servings: 4-6 Servings
How to Serve: Traditionally served cold with garnishes indicated; but, tastes just as great heated up with the garnishes!

2 Medium-ripe dark-skinned avocados cut into 4 halves (use 3 of the 4 halves in the soup, and reserve 1 half for garnish)
2 1/4 cup vegetable stock
1-1/2 tsp curry powder
1/4 tsp ground chipotle powder
1/2 cup rice milk
Garnish/Mix in bowl:
2 TBSP lemon juice
1 can diced roasted garlic tomatoes
reserved 1/2 avocado diced

Split avocados in half with a knife and remove the pits.
You will have 4 halves of avocados. Use 3 of the 4 halves in the soup.
Place in blender: Scoop out the insides of the three halves of the avocado with a spoon and place in the blender. Add all ingredients in the blender except the garnish. Blend until smooth.
Chill, or heat slightly.
When ready to serve, garnish the soup with the garnish mixture above.

Alternative Garnish for Anguilla Curried Avocado Soup
Follow recipe above and blend all ingredients.
Alternative Garnish:
mix below ingredients in a mixing bowl
Add to soup if heating: heat garnish with soup in pot for only 5 minutes and then serve.
If serving soup cold, add to soup before chilling in refrigerator
Mix together:
1 can Red Beans, drained
1-1/2 cup chopped mustard greens
1 can diced roasted tomatoes
reserved 1/2 avocado diced
2 TBSP lemon juice
** Optional: Top soup Garnish with 2 TBSP of Vegan sour cream once in bowls

~ This soup is awesome! Leftovers freeze well! Enjoy! There is so much love from a small amount of avocados in this soup. The taste is beautifully perfect! I saw myself on this island as I ate the soup as ocean waves beat against the sandy shores, and the sun set a beautifully orange glaze in the bluish sky. ~ Sister Vegetarian

Sunday, March 7, 2010

Lebanese Vegetable Soup

Lebanese Vegetable Soup is a delicate and beautiful soup adapted from our Lebanese Sisters. Lebanon is located in the Middle East. It borders the Mediterranean Sea, and situated between Israel and Syria. Lebanon is very rich in history and culture. Lebanon has been home to various civilizations and cultures for thousands of years. Ancient civilizations that called Lebanon home include the Phoenicians, Assyrians, Persians, Greeks, the Romans, Arabs, the Crusaders, the Ottoman Turks , and the French. Lebanese culture has over the centuries and thousands of years has been comprised of a combination of these varied cultures legacy. Lebanon has a diverse population composed of different ethnic and religious groups which makes their cuisines just as diverse. In Lebanese cuisine, you will always find a combination of spices, herbs, fresh and/or vegetables, and stuffed vegetables. Truly, a vegetarian's delight!

Lebanese Vegetable Soup

(adapted to Sister’s Version from Sundays at Moosewood Restaurant Cookbook)

1 large sweet onion, chopped (About 2 cups)
2 TBSP Olive Oil
2-1/2 cups chopped carrots
1/4 tsp dried red pepper flakes
1 tsp ground coriander
4 garlic cloves, minced
1-1/2 cups chopped white potatoes (Skin cleaned and skin left on. The skin has nutrients that you need. Do Not peel it!)
1/2 tsp sea salt (or to taste)
4 cups vegetable stock (vegetable stock includes the brine (liquid) from the canned artichoke hearts, 1 vegetable bouillon cube, and the water to make 4 cups of vegetable stock)
1 15 oz can diced garlic tomatoes
2 13-14 oz cans of Artichoke Hearts10 artichoke hearts, cut into eighths
1 can chickpeas

Garnish-Topping per bowl when serving:
1/4 cup chopped fresh turnip greens, mustard greens, or parsley (parsley is traditional used as a garnish)
1 TBSP lemon juice or ¼ wedge of fresh lemon

How to Cook:
1) In a large soup pot, sauté the onion in the olive oil for about 5 minutes.
2) Stir in the carrots. Cover Pot.
3) Stir carrots and onions again after 3 minutes.
4) Add the red pepper flakes, coriander, and garlic. Cover and cook for a few more minutes.
5) Add the potatoes, salt and 2 cups of the stock.
6) Cover the pot and bring the soup to a boil.
7) Once pot boils, reduce the heat and simmer until the potatoes are nearly tender and not overcooked.
8) Gently stir in the tomatoes, artichoke hearts, chick peas, and sea salt
9) Cover and simmer for 3 or 4 minutes, just to heat the tomatoes.
10) Add the remaining 2 cups of stock.
11) Heat gently.
Note: No do overcook or boil the soup. The potatoes, tomatoes and artichokes should be heated just enough to blend the flavors, and not break up the potatoes, tomatoes, and artichokes.
12) Garnish as per above
~ Sister Vegetarian