Hearty Recipes for Plant-Based Meals!

This week, on Jazzy Vegetarian Radio, we’ll welcome Denise Kling-Pelto who is the “Culinary Curator” and a “Transitions” instructor to the Plant Based Nutrition Support Group, pbnsg.org, a non-profit organization with 3,000+ members in South Eastern Michigan. Listen HERE.

We’ll talk about Transitioning to a Whole Plant-Based Lifestyle! Denise has been kind enough to share her awesome Polish Galumpki Vegan Style recipe with us – a satisfying meal for any night of the week! (Scroll down for the recipe).

I am sharing my hearty Recipe of the Week – Carrot, Split Pea and Potato Soup. This soup is so filling and hearty, it makes the perfect one-pot choice for a weeknight meal. Delicately flavored with a few key ingredients, this soup is surprisingly tasty. Bonus: It is extremely economical too. Listen to the show HERE.

Happy, Healthy Cooking!

Carrot, Split Pea and Potato Soup

Chef: Laura Theodore

Makes:  6 Servings

Prep Time: 15 minutes

Cook Time:  1 hour



1 pound dried split peas, sorted and rinsed

3 cups peeled and cubed white or Yukon gold potatoes

2 ½ cups sliced carrots

7 to 8 cups filtered or spring water, plus more as needed

2 teaspoons reduced-sodium tamari

½ teaspoon dried rubbed sage

½ teaspoon dried crushed rosemary

½ teaspoon dried thyme

½ teaspoon garlic powder

1/8 teaspoon cayenne pepper

Sea salt, to taste

Freshly ground black pepper, to taste



Put the ingredients in a large soup pot, in the order listed. Add more water if needed to cover the peas and carrots by 1 inch, or so. Cover, and bring to a simmer over medium heat. Decrease the heat to medium-low, cover and simmer for 60 to 80 minutes, stirring occasionally. Add more water as needed if soup is too thick.

If desired, mash the soup gently with a potato masher to break up the potatoes slightly. Taste and add salt and freshly ground black pepper, if desired. Serve hot.

Chef’s Note: Put any leftover soup in a tightly covered container and refrigerate up to 3 days. The soup will thicken considerably as it chills. Before reheating, stir the soup well and add more water as needed to thin the soup out to the desired consistency.


Polish Galumpki Vegan Style

Chef:  Denise Kling-Pelto

Makes:  8 servings; (2 cabbage rolls per serving)

Prep Time: 45 minutes

Cook Time:  1 hour



1 cup brown rice

2 cup vegan “beef-flavored” bouillon

⅛ cup fresh chopped parsley

1 teaspoon smoked paprika

1 tablespoon Dulse (hickory flavor)

1 onion, minced

4 stalks of celery, chopped

½ cup chopped sun-dried tomatoes, diced

2 cups black beans, (cooked until creamy-see instructions in recipe)

1 large head of cabbage; cored

1 can of diced, fire roasted tomatoes



1. Cooking black beans; Soak the black beans overnight in enough water to cover, rinse, bring to a boil, and simmer for 20 minutes; shock (add 4 cups cold water), and bring back to boil. Remove from heat when creamy.

2. Start the brown rice with vegetable broth boiling; reduce to a simmer for 25 minutes.  Add ⅛ cup fresh chopped parsley and 1 teaspoon smoked paprika and 1 tablespoon Dulse.

3. Healthy sauté the onions, celery and sun-dried tomato in a saute pan.

4. Mix the rice mixture with sautéed items.  Then add the black beans, and set aside.

5. In a large pot filled with boiling water, carefully place the cored head of cabbage.  Bring to a boil again; start removing leaves with tongs, one leaf at a time onto a large plate. 

6. Lay the un-torn cabbage leaved with stem closest to you.  Place approximately 1/2 cup of rice mixture in the center close to you in a mound.  Wrap right and left side upward and roll center, keeping sides tucked over.  Tuck in the top of the cabbage into a package.

7. In a 9/ 13" rimmed pan, put the juice from a can of diced fire roasted tomatoes.  Place Galumpki in rows of four horizontally.  You should have 16.

8. Place the diced fire roasted tomatoes on top of the Galumpki. Cover with foil and bake at 350 degrees F, for 60 minutes.