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Sonia Swartz is Second Opinion Radio's Vegan Chef.
Sonia has also been featured on People TV and has made appearances in various cities and countries. Her
inspiration comes from years of practice in France where she grew up, her ongoing world travels (she just
returned from South Africa), and her love of animals (which is why there are NEVER any animal products in
her menu).
Tune in every month for new delicious recipes to try!
Sonia has also been featured on People TV and has made appearances in various cities and countries. Her
inspiration comes from years of practice in France where she grew up, her ongoing world travels (she just
returned from South Africa), and her love of animals (which is why there are NEVER any animal products in
her menu).
Tune in every month for new delicious recipes to try!
| Questions or comments for Sonia? Drop her an email. Just click here! |
| Sonia's Recipe Book Coming Soon! A collection of Sonia's favorite recipes as heard on Second Opinion Radio will be available to listeners during the Fall WRFG marathon. |
| GOLDEN SOUP Ingredients: 2 large yellow squash juice of a lemon 3 tablespoons of olive oil 1 teaspoon of turmeric 4 cups of vegetable stock ½ cup of basmati rice sea salt and pepper to taste Cut the squash into rings and dice them (do not bother to peel them). Put them in a pan with the lemon juice, the oil. Cook gently for about 5 minutes until they are soft. Stir in the turmeric, pour in the vegetable stock add the rice. Cook for 20 minutes until the rice tender. Season according to your taste. You might want to add a pinch of saffron. Serve the soup warm not hot. BEAN GOULASH Ingredients: 2 tablespoons of olive oil 2 medium zucchini 1 onion 2 can of tomato paste 2 tablespoons of smoked paprika 2 cloves of garlic (chopped) 1 can of red kidney beans 1 can of cannellini beans, rinsed and drained salt and pepper to taste 1 pinch of cayenne pepper. In a skillet heat the oil, add the zucchini, the onion, garlic until they are soft., about 5 minutes. Add the tomato paste, paprika, garlic, cayenne. Cook for another 2 minutes. Add the remaining ingredients and simmer for another 10 minutes, stirring from time to time until it thickens. Serve warm with slices of bread. |
| VALENTINE’S DAY MENU: HOT RED PEPPER SOUP Ingredients: 2 roasted red bell peppers ¼ cup of soy milk 1 pinch of cayenne pepper ½ teaspoon of smoked paprika salt and pepper to taste Place all the ingredients in a blender and blend until creamy. Transfer to a saucepan. Heat over low heat until warm, stirring frequently. Do not boil. Serve immediately. SUN DRIED TOMATO RISOTTO Ingredients: 7 cups of vegetable broth 2 cups of sun dried tomatoes cut into pieces 2 tablespoons of olive oil 2 cloves of garlic minced 2 tablespoons of fresh sage 2 cups of Arborio rice ½ cup of white wine (optional) Salt and pepper to taste. In a large saucepan Heat the broth. Add the tomato pieces, the olive oil, the garlic, the sage. Add the rice and stir until the rice is less opaque. About 3 minutes. Add the wine. Add 1 cup of vegetable stock, stir until totally absorbed. Continue until the rice has the perfect texture. Add salt and pepper. Serve right away. POMEGRANATE ICE CREAM Ingredients: 2 pomegranates 1 lime 2 cups of vanilla SOY ice cream Juice the pomegranates and the lime straining the juices in a bowl. Reserve the seeds for garnish. Mix the soy ice cream with the juice. Transfer into individual tall glasses. Sprinkle with the pomegranate seeds. Serve! |
| MEAT LOAF WITH MASHED POTATOES Ingredients: 2 cups of soy crumbles ½ cup of tomato puree ½ cup of extra virgin olive oil 1 cup of cooked black beans 9can use canned beans drained and rinsed) 6 tablespoons of chopped garlic ½ cup of sliced carrot strips 2 tablespoons of thinly sliced scallion 1 cup of onions diced. Salt and pepper to taste ½ spoon of paprika Parsley to garnish (optional) Cook the onions and garlic in olive oil for about 5 minutes . Add the soy crumbles, the black beans, carrots, scallion. Mash together all the ingredients with a fork. Cook for 3 minutes until soft. Transfer to a deep pie dish. Preheat the oven to 375F. Cover the pie dish with foil and bake for 30 minute. Remove from the oven and let the loaf cool to room temperature. Serve with mashed potatoes and sprinkle with parsley. MASHED POTATOES Ingredients: 2 whole russet potatoes, peeled salt to taste 2 cups of roasted Garlic 1 cup of vegan margarine Fill a large pot with water. Add the potatoes and the salt. Simmer for 25 minutes until the potatoes are soft. Mash the potatoes with a fork. Mix in the garlic, the vegan margarine. Serve. It can also be stored in a container in the refrigerator for 3 days. |
| MAC AND ‘CHEESE’ Ingredients: 4 cups of elbow macaroni 1 cup of vegan margarine 1 cup all purpose flour 2 quarts of plain unsweetened soy milk 21/2 cup of grated soy cheese 1 tablespoon of Dijon mustard Salt and pepper to taste Cook the macaroni in boiling water until al dente. Drain and set aside. Melt the margarine in a sauce pan over medium heat. Add the flour and cook and stir until it becomes a smooth paste. Add the soy milk slowly. Then the soy cheese, the mustard. Keep stirring until the cheese is completely melted. Remove from heat and combine the sauce with the cooked macaroni. Season with salt and pepper. Serve immediately. PINTO BEANS TACOS Ingredients: 12 corn tortillas 1 tablespoon of canola oil 1 small red onion diced 1 clove of garlic minced 3 soy Chorizo sausages 1 can of diced tomatoes with chiles 1 cans of pinto beans, rinsed and drained ½ cup of vegan cheddar type cheese 1 small avocado, sliced ½ cup of chopped cilantro Preheat the oven to 350F. Wrap tortillas in foil and place them in the oven to warm. Heat the oil in a pan. Add the onions and sauté for 3 minutes. Add garlic. Sauté for another 3 minutes. Crumble the soy sausages into the pan as well as the tomatoes. Bring the mixture to a simmer. Stir in the beans . Cook for another 5 minutes. To assemble the tacos: Fill the tortillas with 3 tablespoons of the beans mixture. Top with the avocado, the cheese , the cilantro. Serve with salsa and hot sauce if desired. |
| MUSHROOM BARLEY SOUP Ingredients: 2 cups of plain rice milk 1 cup of cooked barley 1 ounce of mushrooms 2 cloves of garlic minced ½ an onion sliced 1 tablespoon of arrowroot (thickener) 1 pinch of dry marjoram, sage 1 pinch of curry powder Salt and pepper to taste Place rice milk and cooked barley in a blender. Add mushrooms . Blend for 10 seconds. Transfer to a sauce pan. Add the remaining ingredients. Cook for about 5 minutes until the soup if hot and thick. SPICY TEMPEH FAJITA Ingredients: 1 packet of tempeh (fermented soy) 4 tortilla shells 6 spoons of olive oil 1 can of vegetarian refried beans 1 small can (7 ounces) of chipotle peppers in adobo sauce 1 cup of salsa 1 cup of vegan cheese Cut the tempeh into finger like slivers about 3 inches long. Cook the tempeh in the olive oil in a pan. Fry for about 2 minutes until brown, then flip and brown slightly the opposite side . Remove tempeh from pan and dry in a paper towel. On a flat tortilla shell, spread the refried beans evenly in the center. Arrange the tempeh fingers in the beans. Add a tablespoon of the adobo sauce over the tempeh. Chop the chipotle peppers and mix them with the salsa and spread over the tempeh. Add the vegan cheese. Fold the tortilla shell in the normal manner of an enchilada. Repeat with the other tortilla shells. Place in a lightly oiled frying pan and cook for about 5 minutes on each side. |