After about a month, I’m back in action here on radiatefoodvibes.com. Time flies even more than usual lately. As I continue the very early phases of building my own brand and my own business, in addition to learning everything and anything I can about professional cooking, my personal recipe development has slipped a bit. But now I’m back at it.
Today’s post is a veganized recipe of the white chicken chili I made for a client this week. I loved the creaminess and richness of this hearty chicken chili combined with the sweet crunch of the fresh corn kernels. All I needed to do was omit the chicken. I then decided to take it even further and omit the cream as well (aka veganize it). I’ve been going a little heavy on the dairy lately and a detox-friendly soup is exactly what my body is craving right now. So no cream in this one (although I have the option to add it in the recipe below). You may be wondering how I achieved the creaminess without adding dairy or gluten (yes, it’s also gluten-free). No brainer. I turned to my beloved coconut milk and it worked perfectly.
This White Three-Bean Chili is creamy, satisfying, filling and nourishing. I also consider this dish to be detox-friendly (you know, for when you’re trying to balance out an indulgent weekend or healthily shed a few pounds). This is because it’s packed with complete protein and fiber thanks to the beans and the corn.
Beans make up the bulk of this chili. I use three different types of beans in this recipe, all of which are great sources of gut-cleansing fiber and energizing protein. Corn is sometimes confused for a vegetable, but it’s actually a grain. Not only does corn add flavor and texture to this chili, but it also combines with the beans to form a complete protein. Complete proteins contain all nine essential amino acids required by the human body. Animal proteins (meat, dairy, eggs) are complete on their own, so when eating a plant-forward diet it’s essential (pun intended) to eat a variety of plant-based protein sources to ensure you’re getting all nine essential amino acids.
Although this recipe can be made year round using canned or frozen corn, I recommend cooking up a batch ASAP to fully take advantage of the fresh summer corn that’s in peak season right about now.
White Three-Bean Chili
Serves: 4-6 Start to Finish: 45 minutes
2 tablespoons olive oil
1 yellow onion, small diced
3 cloves garlic, minced
2 celery ribs, small diced
1 teaspoon chili powder
1 teaspoon dried oregano
1 teaspoon cumin powder
1/2 teaspoon coriander
1/2 teaspoon black pepper
3-4 cups all-natural vegetable stock
1 4-oz can diced green chilies (I used mild)
1 14-oz cans cannellini beans, drained and rinsed
1 14-oz cans pinto beans, drained and rinsed
1 14-oz cans garbanzo beans, drained and rinsed
2 ears fresh corn, husked, kernels cut off (approx. 1.5 cups)
1/2 cup full-fat coconut milk (or use heavy cream if desired)
1 tablespoon arrow root powder or other starch of choice such as corn or potato (omit if using cream)
1 teaspoon fresh lime juice, plus lime wedges for serving
4 radishes for garnish, sliced or matchsticked (optional)
Heat oil over medium heat in a large pot. Add onion, garlic, celery and 1/2 teaspoon sea salt. Cook for 2-3 minutes until onions begin to release moisture. Stir occasionally.
Add chili powder, oregano, cumin, coriander and black pepper. Stir to combine. Cook for 3-4 minutes.
Add 3 cups vegetable stock, beans, corn kernels, green chilies and 1 teaspoon sea salt. Bring to boil, reduce to simmer for 15 minutes. Add up to 1 additional cup of vegetable stock to achieve desired liquid to solid ratio.
Turn off heat. Stir in coconut milk or heavy cream. Return to heat, bring to boil, reduce to simmer. Meanwhile, mix together 1 tablespoon arrow root powder (or other starch) with 2 tablespoons cool water. Mix well to form a “slurry”. Add slurry to soup. Simmer for 5 to 10 minutes. Season with 1 teaspoon lime juice and sea salt to taste. I added another 1/2 teaspoon or so of sea salt.
If using heavy cream instead of coconut milk – be careful not to full-on boil the cream after adding to the chili, it could curdle (yuck). I recommend adding a tablespoon of the hot chili liquid into the cream to temper it before adding to the pot. You can omit the arrow root slurry if using cream instead of coconut milk. The soup should thicken with just the cream and a quick simmer session.
It’s April. Not a month typically viewed as stick-to-your-bones-soup-worthy. But I am once again reminded that my black and white vision of what the weather should look like during each month is totally irrelevant. Mother Nature does what she wants, and although she had the whole month of March to transition to true Spring, it’s still winter . You see, I can be patient with cold weather in March. But 40 degrees in April is just plain UGH.
However, instead of dwelling on my disappointment and unwavering desire to wear a skirt without tights, I decided to use this annoying down-coat-weather as a reason to make one last batch of hot and hearty cold-weather soup. What kind of soup? Something stick to your ribs, totally satisfying, and 100% healthy. Almost as fast as the idea for soup materialized, the thought of a vegan Mushroom & Barley Soup came to mind immediately. Back in the day, I loved eating my mom’s Beef & Barley Soup, and nostalgia typically drives many of my ideas. So my inkling to make a rich and flavorful batch of my mom’s soup (minus the meat) comes as no surprise.
Soups are generally pretty simple. Especially when using store-bought broth. This soup is just that: simple. Sautéed vegetables, organic veggie broth, fresh thyme and barley. That’s about it. I use thyme here because I love the flavor of mushrooms and thyme together, and because I find that the combination adds richness and substance that would normally come from the beef. To add even more heartiness and substance, at the very end of cooking I add a cornstarch slurry, which thickens the soup beautifully.
My Mushroom & Barley Soup is definitely one to keep in the recipe box. It is not only super healthy, packed with fresh vegetables, whole grains, and fiber, but it’s also vegan-friendly and oh so yummy. For dinner on Sunday, I made grilled Swiss cheese sandwiches to go alongside the soup, and for lunch leftovers I ate the soup with a couple hunks of bakery-fresh whole wheat peasant bread that perfect for dipping and soaking. Delicious. This soup is just plain awesome. So I guess I’d like to end this post by thanking Mother Nature for giving me the opportunity to create this recipe. But I’d still really like some 60 degree days in the very near future, ok?
Vegan Mushroom Barley Soup
Serves: 4-6 Start to Finish: 90 min.
1/4 cup Olive Oil
2 large Carrots, peeled and cut into medium dice
1 large Onion, medium to small dice
2 large stalks Celery, cut into medium dice
1 Red Bell Pepper, cut into medium dice
4 cloves Garlic, peeled and minced
1/2 lb Portobello Caps, cut into medium-large dice
10 ounces White Button Mushrooms, cut into medium-large dice
2 tablespoons fresh chopped Thyme leaves, divided
4 cups Organic Veggie Stock
1 cup dry Barley
2 tablespoons Corn Starch + 1/3 cup Water
3 teaspoons Frank’s Red Hot Sauce (or preferred brand added to taste)
Prep and chop all veggies. I like the veggies big enough to see and taste, but cut to any size you prefer.
Heat oil over medium heat in a large pot. Add celery, carrots, onion, and red pepper to oil. Toss to coat. Cook for 5 minutes. Add garlic to pot, toss to combine. Season with salt and pepper (I used 1/2 teaspoon of each). Cook for 5 minutes.badd mushrooms. Cook for 5 minutes. Add 1 tablespoon thyme and season with salt (I used 1/2 teaspoon). Cook for 2 minutes. Add veggie stock and dry barley to pot. Turn heat to high and bring to boil. Once boiling, reduce heat to medium-low and cover. Simmer until barley is cooked, 45-60 minutes.
With a couple minutes to go, mix 2 tablespoons cornstarch with 1/3 cup cold water. When barley is fully cooked, add the cornstarch “slurry” mixture to pot. Add remaining tablespoon thyme and an additional 1/2 cup water (or more depending on desired consistency). Bring to boil and cook for 1-2 minutes until soup is thickened from cornstarch. Turn off heat. Salt to taste (I added 1/2 teaspoon) and add hot sauce. Note that the hot sauce adds a much need cut of vinegar, it does not make it spicy unless you add more than I did.
The soup is now ready to eat. Continue adding water if desired, to maintain ideal consistency. I like it super thick so I didn’t add any additional water.