• Don Lichterman

Stew with Dumplings & Carrot Cake Smoothie is the Recipe of the Week!

Veggie Stew with Dumplings

Serves 4-6

Ingredients For the Soup:

  • 2 bay leaves

  • 3 sprigs fresh rosemary

  • 6 sprigs fresh thyme

  • 3 tablespoons extra-virgin olive oil

  • 1 1/2 cups finely chopped yellow onion (1 large onion)

  • 3 cloves garlic, crushed

  • 9 ounces quartered white and/or brown mushrooms (about 3 cups)

  • 1 cup red wine (we use cabernet sauvignon)4 carrots, peeled and cut into 2-inch lengths

  • 3 large yellow potatoes, peeled and quartered (about 1 pound)

  • 2 parsnips, peeled and cut into 2-inch lengths

  • 4 to 5 1/2 cups vegetable stock

  • 1 tablespoon tomato paste

  • salt and pepper

  • 1 tablespoon cold vegan butter

  • 1 cup frozen peas

For the Biscuit Topping:

  • 2 cups all-purpose flour

  • 4 teaspoons baking powder

  • 1 teaspoon sugar

  • 1/2 teaspoon salt

  • 1/2 cup cold vegan butter, cut into cubes

  • 3/4 cup unsweetened almond milk

  • 2 tablespoons vegan butter, melted

Preparation For the Soup:

  1. Tie the bay leaves, rosemary, and thymes prigs together tightly with cooking twine and set aside

  2. Heat the olive oil in a medium, heavy-bottomed pot over medium heat.

  3. Add the onions and cook until soft and translucent, 3 to 5 minutes, stirring occasionally.

  4. Add the garlic and mushrooms and cook, stirring frequently, until the mushrooms are soft, about 5 minutes,

  5. Add the red wine, stir well,  and cook until the wine is reduced by about half.Add the herb bundle, carrots, potatoes, parsnips,

  6. 4 cups of the vegetable stock, and tomato paste. Cover and simmer over medium-low heat until the vegetables are fork-tender, 45 to 60 minutes, stirring occasionally and adding more stock if the stew gets too thick.

  7. Remove the herb bundle and discard.Season stew with salt and pepper.

  8. Stir in the cold vegan butter.

For the Biscuit Topping:

  1. In a large bowl, sift together the flour, baking powder, sugar, and salt.

  2. Lightly mix the cold vegan butter into the flour mixture with a pastry blender or your fingers until the pieces are the size of peas.

  3. Add the almond milk and stir with a fork in a light tossing motion until just combined (do not overmix the dough).

  4. On a lightly floured work surface, shape the dough into a flat disc about 3/4 inch thick.

  5. Cut out circles with a 3-inch round cookie cutter. You should have at least 6 biscuits, rerolling scraps if necessary.

  6. Arrange the biscuits evenly on top of the filling. Brush the top of each biscuit with the melted vegan butter.

  7. Bake until filling is bubbling and the biscuits are lightly browned, 25 to 35 minutes. Spoon into bowls and serve.

Fraiche Food, Jillian Harris & Tori Wesszer - See My Recipes

FRAICHE FOOD, FULL HEARTS includes over 100 heart-warming recipes—from breakfasts, soups, salads, veggies, sides, and mains to snacks, appetizers, drinks, and desserts—for everyday meals, along with celebration menus and ideas for casual gatherings with family and friends. Gorgeously designed with dreamy full-color photography throughout, the collection also incorporates plenty of vegan, vegetarian, and gluten-free options.

Carrot Cake Smoothie

Serves 2


  • 1 to 2 cups unsweetened almond or other nondairy milk, adjusted to desired consistency

  • 1 1/2 cups raw grated carrot

  • 1 frozen banana

  • 1/4 cup shelled gluten-free hemp hearts or 2 tablespoons vegan protein powder

  • 1/4 cup raw walnuts or pecans (optional; pre-soaked if needed for better digestion)3 to 4 pitted Medjool dates

  • 1/2 teaspoon pure vanilla extract

  • 1/4 teaspoon ground Ceylon cinnamon pinch of ground nutmeg optional toppings: chopped nuts or nut butter, a drizzle of coconut milk, and a sprinkle of cinnamon or nutmeg, or toppings of choice


Blend together until smooth!

Tara Sunshine - See My Recipes

Dr. Tara attended the University of Toronto Medical School where she graduated at the top of her Class of 2000. She completed residency in family medicine and has done additional training in psychotherapy and coaching. Dr. Tara is passionate about preventative medicine & the mind-body-gut connection. She embraces a holistic definition of health & wellness with a focus on nutrition & lifestyle factors. She lives in Toronto with her husband and their three children. Check out her site, Dr. Tara's Sunshine

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