Category: Soups

Categories
Soups

Tortilla Soup

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Tortilla Soup

Tortilla soup is so delicious and there are so many healthful ingredients in this one. Try with a dollop of vegan sour cream.

Servings 6-8

Difficulty level: moderate

Ingredients:

For soup:

  • 2 tsp olive or avocado oil
  • 1 large yellow onion, diced
  • 4 cloves garlic
  • 2 (15 oz.) cans of fire-roasted diced tomatoes (or regular), preferably low salt
  • 1 tablespoon chipotle peppers in adobo sauce (reduce or increase for spice level)
  • 1 tsp ground cumin
  • 8 cups vegetable broth
  • 2 (15 oz.) cans black beans (preferably low salt), drained and rinsed
  • 1 cup frozen or fresh corn kernels
  • 8 sprigs of fresh cilantro
  • 2 sprigs fresh oregano
  • Salt and pepper to taste

For serving:

  • 8 (6 inch) corn tortillas cut into ½ inch strips (or tortilla chips)
  • Olive (or avocado) oil spray
  • Sprinkle of sea salt
  • Lime wedges
  • Cilantro (optional)
  • Ripe avocado (optional)

Instructions:

  1. Heat a large pot over medium heat. Add 3 teaspoons oil and diced onion. Sauté, stirring occasionally for about 5 minutes or until onions are soft and slightly browned.
  2. Place canned tomatoes with juice, chipotle peppers, garlic cloves and cumin in a blender and blend until smooth. Add tomato mixture to pan and heat to evaporate some of the liquid and until slightly darkened in color, about 10 minutes.
  3. Stir in broth, rinsed beans, cilantro and oregano. Simmer for 20 minutes.
  4. In the meantime, heat oven to 375 degrees F (190 C). (If using tortilla chips, you can skip this step.) Spray a baking sheet with a light coating of oil and arrange tortilla strips in a single layer, spray a light coating of oil over and bake for 10-15 minutes or until they are golden brown. Watch carefully to prevent burning.
  5. Off heat, remove cilantro and oregano sprigs. Adjust soup flavor as needed, adding salt and pepper to taste.
  6. To serve, place tortilla strips or chips in serving bowls, top with soup, and garnish with desired toppings such as avocado, cilantro, lime wedges (all optional) and more tortilla strips. Store cooled leftover soup in the refrigerator or in the freezer.
Categories
Soups

Easy Greek Lemon White Bean Soup

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Easy Greek Lemon White Bean Soup

This soup is quick to prepare. Make this recipe with any leftover grains that you have on hand.

Makes 6 servings

Ingredients:

  • 2 teaspoons olive oil or ¼ cup water (for water sauté)
  • 1 small onion, diced
  • 4 carrots, diced
  • 2 stalks celery, diced
  • ½ teaspoon dried rosemary
  • ½ teaspoon dried thyme
  • 3 cloves garlic, minced or pressed
  • 6 cups vegetable broth 
  • ¼ cup tahini
  • 2 (15oz.) cans white beans, drained
  • 1 tablespoon chopped fresh parsley
  • 1 cup cooked grain (cooked sorghum, oat groats, brown rice or whole wheat orzo)
  • ¼ – ½ cup lemon juice (about 2 large lemons)
  • A large handful fresh baby kale or spinach, coarsely chopped
  • Salt and pepper, to taste
  • Additional lemon, cut in wedges for serving
  • Chopped parsley for serving

Instructions:

  • Heat oil or water over medium heat, add onion, celery and carrot. Sauté for about 7 – 10 minutes. Add the herbs and garlic and sauté briefly.
  • Add the broth, bring to a boil and whisk in the tahini. Add the white beans, grains, and parsley. Reduce the heat to a simmer, cooking until heated through.
  • Remove from heat, add lemon juice (starting with ¼ cup and adding more to taste), stir well. Add the baby kale or spinach, stirring occasionally until the greens wilt. Season with salt & pepper to taste.
  • Serve topped with chopped parsley and additional lemon wedges, if desired. Can be served with your favorite bread, croutons, or crackers.

 

Adapted from The Simple Veganista

 

Categories
Mains Soups

Braised French Lentils

Braised French Lentils

Leave it to the French to elevate the simple lentil to star status. This recipe is so easy and delicious that you will find lots of way to use it.  Consider making extra and freezing in portion sizes to eat as is or use in bowls, salads, under vegetables, or to top your morning toast with avocado.

 

Makes 6-8 servings

Ingredients

  • Olive (or avocado) oil spray
  • 1 onion, diced
  • 1 cup diced carrot
  • 1 cup diced celery (or fennel bulb)
  • 4 garlic cloves, minced
  • 1 1/2 cups dry French green lentils (or black lentils) 
  • 1 tablespoon tomato paste
  • 1/4 cup wine (sherry, red, white), optional
  • 1  teaspoon freshly squeezed lemon or red wine vinegar 
  • 4 cups vegetable stock
  • 5 sprigs fresh thyme (or 1 teaspoon dried)
  • 2 bay leaves
  • 2 tablespoons chopped parsley, more for garnish
  • Salt and pepper to taste

Instructions

  1. Spray a large heavy-bottomed pot or Dutch oven with oil spray and heat over medium-high heat. Add onion, celery, and carrots, cooking and stirring 4-5 minutes. Reduce heat to medium. Add garlic, tomato paste, and lentils. Cook, stirring for 4 minutes.
  2. Add the wine and cook down for about 4 minutes.
  3. Pour in the stock, stir to combine, and bring to a simmer. Add the bay leaves and thyme, cover and gently simmer on low heat for 15-25 minutes or until lentils are tender.
  4. When the lentils are tender, uncover and remove the thyme sprigs and bay leaves. Cook off excess liquid (or drain), if desired.
  5. Add splash of lemon or red wine vinegar to brighten the flavor. Stir in the chopped parsley. Taste, adjusting flavors and adding salt and pepper if needed.
  6. Serve, topping with extra parsley for garnish.
Categories
Sauces, Dips & Dressings Soups

Homemade Vegetable Stock

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Homemade Vegetable Stock

Save your vegetable scraps such as carrot tops, trimmings from onions, fennel, parsley and celery, really any vegetable that you like (except the cruciferous family like broccoli, cabbage and brussels sprouts as they can overpower) and place in a large container or plastic bag in your freezer. 

Continue to add vegetable scraps until you have enough to fill a pot.  Then place the frozen veggie scraps into a large stock-pot and cover with water. Bring to a boil, then cover and simmer until the vegetables have softened and have begun to break down. Remove from the heat and keep covered. Cool to room temperature, strain-out and discard (or compost) the solids. You have created a flavorful unsalted broth!  Add salt as needed for your recipes.

And remember, when cooking any meal, do not add salt until the very end.  If added during cooking, much of the salt ends up inside of the food where you won’t taste it.  Salting at the end (or just individually at the table) means that you will add a lot less salt. And whatever you do add, will be able to be tasted and enjoyed!

Categories
Soups

Hungarian Mushroom Soup

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Hungarian Mushroom Soup

A satisfying, creamy soup with plenty of umami.

Makes 4 servings

Ingredients:

  • ¼ cup water
  • 2 cups chopped onions
  • 1 ½ pounds fresh mushrooms, sliced (can use white, brown, shitake mushrooms or a combination)
  • 1 teaspoon dried dill weed
  • 2 teaspoons fresh thyme, chopped (or 1 teaspoon dried)
  • 1 tablespoon paprika
  • 1 tablespoon soy sauce
  • ½ cup dry white wine
  • 2 cups vegetable broth
  • 1 cup plant milk (original, unsweetened)
  • 3 tablespoons all-purpose flour
  • 1 teaspoon salt
  • ground black pepper to taste
  • 1 tablespoon lemon juice
  • ¼ cup chopped fresh parsley
  • ½ cup cashew cream (or sour cream)

 

Instructions:

  1. Water-sauté the onions by heating the water over medium heat, adding the onions and cooking 5 -10 minutes, until the onions soften. Increase the heat to medium-high and add the mushrooms, sautéing for 5 -10 more minutes.
  2. Stir in the dill, paprika, soy sauce, wine and broth. Reduce heat to low, cover, and simmer for 15 minutes.
  3. In a separate small bowl, whisk the milk and flour together. Pour this into the soup and stir well to blend. Cover and simmer for 15 more minutes, stirring occasionally.
  4. Remove from the heat and stir in the salt, ground black pepper, lemon juice, parsley and cashew cream. Cover and let stand 3 to 5 minutes. Taste, adjust seasonings. Serve immediately, topping with a sprinkling of additional parsley.
Categories
Soups

Easy Tom Kha (Thai Coconut) Soup

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Easy Tom Kha (Thai Coconut) Soup

Check your produce section for lemon grass paste, ginger paste and garlic paste. Actually, get all of the herb pastes while you are at it – they make cooking a breeze!  We keep the less frequently used pastes in the freezer, defrosting 5 minutes before using.

Servings: 4

Difficulty level: moderate

Ingredients:

For soup:

  • 1 tablespoon extra-virgin olive oil
  • 1 stalk lemon grass bottom portion only chopped and minced (2T.)
  • 2 tablespoons minced fresh ginger
  • 1/2 small yellow onion, chopped
  • 1 tablespoon Thai red curry paste
  • 2 cloves garlic, minced
  • 6 cups vegetable stock
  • 8 oz white mushrooms, quartered
  • 3 tablespoons fish sauce
  • 1 tablespoon sugar, or coconut sugar
  • 2 (14 oz.) cans full-fat coconut milk
  • 14 oz extra-firm tofu (optional)
  • ½ cup snow peas, cut into ½ inch pieces
  • 3-4 tablespoons lime juice

For serving:

  • 1/2 cup fresh chopped cilantro
  • 4 green onions, green parts sliced
  • Lime wedges

Instructions:

  1. In a large pot, heat olive oil over medium high heat. Add onion, lemon grass and ginger and sauté until fragrant, about 1 minute. Then add curry paste and garlic and cook, stirring for about 30 seconds.
  2. Whisk in 1 cup broth, scraping up any browned bits. Then add remaining broth, mushrooms, fish sauce and sugar and bring to a low boil. Reduce heat and simmer for 25 minutes.
  3. Stir in coconut milk, tofu, and peas and warm through, about 5 minutes.
  4. Add lime juice, taste and adjust seasonings as needed.
  5. Serve with lime wedges, top with cilantro and green onions and enjoy!
Categories
Soups

Split Pea Soup

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Split Pea Soup

Split pea soup is definitely comfort food.  The sorghum in this recipe adds great texture as it stays a little firm even as the peas have softened. You can also try topping this soup with coconut bacon for even more texture and a little smokiness.

Makes 10 servings

Ingredients:

  • 2 teaspoons vegetable oil (optional)
  • 1 onion, chopped
  • 1 bay leaf
  • 4 cloves garlic, minced or pressed
  • ¼ teaspoon turmeric
  • 2 cups dried split peas
  • ½ cup sorghum (or barley), uncooked
  • 1 teaspoon salt or to taste
  • 4 cups water
  • 4 cups vegetable broth
  • 4 carrots, chopped
  • 4 stalks celery, chopped
  • 3 small to medium potatoes, diced (optional)
  • ½ cup parsley, chopped
  • ½ teaspoon dried basil or 1 teaspoon fresh, chopped
  • ½ teaspoon dried thyme or 1 teaspoon fresh, chopped
  • ½ teaspoon ground black pepper
  • Juice of ½ lemon
  • Coconut bacon for serving (optional)

Instructions:

  • In a large pot over medium high heat, sauté the onion, and bay leaf in oil or 1/4 cup water for 5-7 minutes, or until onions are translucent. Add the peas, sorghum, garlic, turmeric, salt, broth and water. Bring to a boil and reduce heat to low. Simmer, covered, for 1 hour, stirring occasionally.
  • Add the carrots, celery, potatoes, parsley, basil, thyme and ground black pepper. Simmer for another hour, or until the vegetables are tender.
  • Remove from heat. Add lemon juice and adjust seasonings. Serve with a sprinkling of coconut bacon or chopped parsley.
Categories
Mains Soups

Easy Cassoulet

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Easy Cassoulet

This is a plant-based version of a very delicious French dish that traditionally relies on duck fat and pork for the rich flavor. This version has a traditional crunchy topping, some olive oil for richness, and lots of satisfying protein.  

Ingredients:

  • 1½ tablespoons olive oil
  • 12-16 oz of plant-based sausage
  • 1 onion (any color), chopped
  • 2 stalks celery, thinly sliced
  • 3 garlic cloves, finely minced or pressed
  • Freshly ground black pepper
  • Two (15.5-ounce) cans cannellini or white northern beans (undrained)
  • ½ to 2 cups vegetable broth, low-sodium preferred, (amount will vary depending on cooking time)
  • 1 medium tomato, diced (or ½ cup canned diced tomatoes)
  • 1 tablespoon Herbs de Provence (or a mixture of equal parts thyme, oregano, rosemary, and marjoram)
  • 1 teaspoon thyme
  • 1 tablespoon lemon juice
  • 1/3 cup chopped fresh parsley, divided (plus more for garnish, if desired)
  • 1 cup panko, coarse fresh bread crumbs, or cracker crumbs
  • Salt and pepper added at the finish, to taste.

Directions:

  1. Add ½ tablespoon of oil to medium oven-proof skillet or Dutch oven and heat on the stove over medium-high heat. Add the sausages to the skillet and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Transfer to a cutting board.
  2. Add onion and celery to the skillet with ½ cup water, scraping bottom of the pan to bring up browned bits. Cook, stirring often, until softened, about 5 minutes. 
  3. Add garlic, sautéing briefly, then add beans and their liquid, ½ cup broth, tomato, and dried herbs. Bring to a low boil and simmer, cooking for 20 – 60 minutes. Shorter cooking times can be used for quick preparations. Where time allows, for a softer, more traditional texture, cook up to 60 minutes, adding additional broth as needed to keep to a thick soup consistency.
  4. Slice sausages and return to the skillet. Stir in the lemon juice and remove from heat. Stir in 3 tablespoons of the chopped parsley. Taste and adjust seasonings adding salt and pepper as desired.
  5. Preheat broiler with rack in a top position. In a small bowl, stir in panko (or bread crumbs), remaining parsley, and 1 tablespoon olive oil. Season the panko with a little salt and pepper and sprinkle over the cassoulet. Transfer the pan to the oven and broil (watching closely!) until the top is golden brown, 1 to 2 minutes. Let cool slightly before serving.
  6. Garnish with additional parsley if desired.
Categories
Soups

Lentil Soup

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Lentil Soup

A very flavorful soup and a great way to get more greens and beans in your day!

Makes 4 servings

Ingredients:

  • 1 tablespoon olive oil
  • 1 medium yellow onion, chopped
  • 2 carrots, chopped
  • 4 garlic cloves, pressed or minced
  • 2 teaspoons ground cumin
  • 1 teaspoon curry powder
  • ½ teaspoon dried thyme
  • 1 large can (28 ounces) diced tomatoes
  • 1 cup brown or green lentils, picked through and rinsed
  • 4 cups vegetable broth
  • 2 cups water
  • 1 teaspoon salt
  • Pinch of red pepper flakes
  • Freshly ground black pepper, to taste
  • 1 cup chopped fresh collard greens or kale, tough ribs removed
  • 1 to 2 tablespoons lemon juice (½ to 1 medium lemon), to taste

Instructions:

  • Warm the olive oil in a large pot over medium heat then add the chopped onion and carrot, stirring occasionally, until the onion has softened slightly, about 5 minutes.
  • Add the garlic, cumin, curry powder and thyme, stirring constantly, until fragrant, about 30 seconds.
  • Add the diced tomatoes, stirring to heat for about 5 minutes.
  • Add the lentils, broth and the water.
  • Add salt, a pinch of red pepper flakes and a few grinds of freshly ground black pepper. Increase to medium-high heat and bring to a boil. Loosely cover the pot and reduce heat to a low simmer. Cook for 25 to 30 minutes, or until the lentils are tender but not breaking down.
  • At this point, you can place a couple of cups of the soup in a blender and puree or use an immersion blender to puree a portion of the soup. Be careful with the hot liquid. Return the pureed liquid to the pot.
  • Add the chopped greens and cook for 5 more minutes, or until the greens are at your desired tenderness.
  • Remove the pot from the heat. Stir in 1 tablespoon of lemon juice. Taste and season with more salt, pepper, red pepper and lemon juice as desired.

 

This recipe was adapted from Cookie and Kate.

Categories
Soups

Roasted Red Pepper Soup

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Roasted Red Pepper Soup

Makes: 4 servings
Difficulty level: moderate

This is hands-down our favorite soup. Roasting the red peppers adds a little time to the preparation but it is so worth it for the depth of flavor. We make a large batch and freeze in multiple containers so that it is ready any time we have a craving.

Ingredients:

  • 3 large red bell peppers (or a 16 oz jar of roasted red peppers, drained)
  • 1 (28-ounce) can crushed tomatoes in juice
  • 1 (6-ounce) can tomato paste
  • 1 cup water
  • 1 (14-ounce) can coconut milk
  • 1 tablespoon dried dill or 2 tablespoons minced fresh dill
  • 2 teaspoons garlic powder
  • 1 teaspoon dried basil or 2 teaspoons minced fresh basil
  • 3 tablespoons coconut sugar or agave syrup
  • Salt and pepper to taste
  • Optional: red pepper flakes for spice

Instructions

  1. Roast red peppers on a foil lined baking sheet in a 475 degree F oven for about 15 minutes until partially charred. Then wrap in foil to steam for 10 minutes.
  2. Add all of the remainder of the remaining ingredients to large pot and bring to a simmer. If using jarred peppers, add now.
  3. When red peppers are cool enough to handle, remove outer skins, seeds and stems. Chop coarsely. Add peppers to soup and warm through.
  4. Purée in a blender or use immersion blender until smooth. Return to the pot and simmer for 5 minutes. Adjust the seasonings to taste and serve.
  5. For a thinner soup, add additional vegetable broth or water to desired consistency.

The soup can be frozen and reheated if desired.

Advanced moves:

  1. Stir in 2 tablespoons of ground flax seeds.
  2. Add a few tablespoons of drained canned white beans to the bottom of the bowl before pouring the hot soup over.