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Jazzy Vegetarian: Recipes

Soups, Sandwiches & Salads

Soups can be served as a first course, light entrée or main course. Incorporating locally grown, organic vegetables, makes your soups fresher tasting and more sustainable. To round out your soup, pair it with a simple salad.

Whether serving a salad as a main dish or first course, salads provide a refreshing addition to any meal. Salad toppers like tofu, steamed tempeh, sliced avocados, nuts or seeds add protein, texture and nutrition to your daily greens. Soup and salad, are a classic, “made-for-each-other” culinary match!



Avocado and Hummus Picnic Wraps

Avocado and Hummus Picnic Wraps

Makes 4 wraps

These pretty roll ups make the perfect presentation for any eco-picnic or outdoor summer celebration. Make them right before your picnic, so they stay nice and fresh. Make the wraps super-portable by wrapping them in un-bleached parchment paper, then packing them in a chilled cooler. Your meal is neatly and attractively rolled into a hearty sandwich that tastes delicious!

4 whole-grain sandwich wraps 

8 tablespoons pre-made hummus (or more, to taste)

2 avocados, sliced

8 ounces organic mixed baby greens

16 Kalamata olives, pitted and chopped

4 teaspoons sunflower seeds

  1.  Spread 2 tablespoons of the hummus evenly over each sandwich wrap.
  2.  On each wrap, arrange 1/2 of a sliced avocado, 2 ounces baby greens, 1 teaspoon sunflower seeds, and 1/4 of the chopped olives.
  3.  Spread a bit more hummus on the far side of the wrap, to act as the “glue” to hold the wrap together after rolling it up.
  4.  Roll the wrap up very tightly, ending with the seam side down.  Leave whole or slice diagonally into 5 pieces. Wrap and go! 

Winter Warming Soup

Winter Warming Soup This versatile soup is great to make during the winter months. It is a super tummy warming soup and can be made with any veggies you may have on hand. Feel free to substitute your own favorites!

Makes 4 to 6 servings

2 tablespoons extra-virgin olive oil or veggie broth

1 medium sweet onion, chopped

1 teaspoon your favorite herb blend

1 teaspoon reduced sodium tamari

6 stalks celery, chopped

5 carrots, chopped

5 medium red potatoes, peeled and chopped

6 large white mushrooms, sliced

2 sweet potatoes, peeled and chopped

2 cups green beans, chopped

2 containers (32 ounces each) of vegetable broth

2 to 4 cups water (as needed)

1 can (15 ounces) white beans

Place the celery, onion, herbs and olive oil into a large soup pot and sauté them for several minutes. Add the tamari and continue to sauté until the veggies are soft. Add all of the remaining ingredients except the beans. Simmer the soup on medium/low for 30 minutes. Add the beans and simmer for 15 to 20 minutes longer. Add more seasonings and tamari, if desired, and add more water, if needed. Ladle the soup into big soup bowls and enjoy with warm crusty whole grain bread.


Savory Sweet Potato Soup


Makes 4 to 6 servings

This jazzy-licious soup is a “fan favorite.” Savory Sweet Potato Soup is a tummy warming, sweet and savory soup that makes a delicious first course for any meal. This potage is also fabulous served as an entrée for a luncheon or casual weeknight get-together. Serve with a crusty whole grain bread to make a satisfying one-pot meal.

2 medium red onions, chopped

1 large celery stalk, chopped

8 ounces Baby Bella mushrooms, chopped

3 cloves garlic, minced

1 teaspoon reduced sodium tamari

1 to 2 tablespoons olive oil

1 teaspoon organic brown sugar (optional)

12 to 20 ounces of water

64 ounces vegetable broth

3 large sweet potatoes, cubed

1 medium parsnip, sliced

2 medium white potatoes, cubed

2 cups fresh green beans, sliced into bite size pieces

Sauté the onions in 1 tablespoon of olive oil, in a large soup pot, until they begin to soften. Add the celery and sauté until soft. Add the mushrooms, adding more olive oil or a bit of water if needed, to keep the mixture moist. When the veggies are soft, add the garlic, tamari, and brown sugar. Continue to cook the mixture until the onions are golden and caramelized. Add the remaining veggies and enough water and broth to cover them completely. Simmer on low for about 90 minutes or until vegetables are soft and flavors are incorporated.

Easy Elegant Green Salad

Easy and Elegant Green Salad 

Makes 4 servings

This is my basic go-to salad whenever I have guests for dinner. The flavorful balsamic dressing adds a touch of elegance to the delicate baby greens. This is the perfect first-course dinner salad to serve at any festive meal. You can make this recipe your own by mixing and matching additional ingredients. Try by adding: nuts, seeds, olives, grated carrots or peppers to the salad. Serve warmed, whole grain bread in a wicker basket, lined with a pretty cloth napkin to round out the salad course. Place a pat of vegan margarine in a little dish, sprinkled with a bit of chopped parsley at the top of each guests' place setting.

Simple Dressing

1/4 cup extra-virgin olive oil

2 tablespoons balsamic vinegar

1 clove garlic, minced

1 teaspoon dijon mustard

Sea salt

Freshly ground pepper


8 ounces (10 cups, lightly packed) mixed baby greens

20 grape tomatoes

1/2 large cucumber, peeled and thinly sliced

1 medium avocado, sliced thinly into 12 slices

 To make the dressing, put the oil, vinegar, garlic and mustard in a small bowl and briskly whisk until smooth and emulsified. Season with salt and pepper to taste.

            To make the salad, divide the greens among four salad plates. For each serving, top with 5 tomatoes, one-quarter of the cucumber and three avocado slices. Drizzle 1 tablespoon of the dressing over each salad. Serve immediately.

Note: The dressing makes more than you’ll need for this salad, but it’s a great basic dressing to have on hand and is used in other recipes in this book. Stored in an airtight container in the refrigerator, leftover dressing will keep for about 2 weeks. Just whisk it briskly before using.


Autumn Delight Soup

Autumn Delight Soup

Jazzy Vegetarian Recipe by Laura Theodore

This low-fat, but filling soup is inspired by the tastes of fall and winter fare.. It is easy to make using basic, bountiful vegetables from the fall harvest. Add your favorite veggie varieties to make your own version of this delightful, hearty soup.

4 medium white potatoes, scrubbed, peeled, cubed

1 large sweet potato, scrubbed, peeled, cubed

4 carrots, scrubbed and sliced

1 shallot, sliced

3 cloves garlic, chopped

1/2 red onion, chopped

6 stalks celery, with leaves, sliced

8 ounces Baby Bella or white mushrooms, sliced

16 ounces, low fat vegetable broth

1 vegetable bouillon cube

pinch cayenne pepper

1 teaspoon dried basil

1/2 teaspoon Italian style herbs

Spring or filtered water

Place all of the ingredients into a large soup pot. Add enough water to cover. Cover loosely and simmer over medium/low heat for 50 minutes to one hour. Serve in deep soup bowls with whole grain crackers on the side.


Fig, Kale, and Tomato Salad

Fig, Kale, and Tomato Salad: Click Here for Recipe