quick vegetable and quinoa soup
serves 4
Think of this soup next time you want a soul-satisfying vegetable soup that’s ready in just 30 minutes. The vegetables and beans can be varied according to what you have on hand.
1 tablespoon olive oil
1 yellow onion, minced
1 carrot, thinly sliced
2 cloves garlic, minced
⅔ cup quinoa, well rinsed
6 cups vegetable broth
1½ cups home-cooked dark red kidney beans, or 1 (15-ounce) can, drained and rinsed
1 (14.5-ounce) can diced fire-roasted tomatoes, undrained
1 small zucchini, chopped
1 cup fresh or frozen corn kernels
Salt
½ teaspoon dried basil
½ teaspoon dried marjoram
¼ teaspoon freshly ground black pepper
3 cups chopped baby spinach
2 tablespoons minced fresh parsley
Heat the oil in a large pot over medium heat. Add the onion, carrot, and garlic. Cover and cook for 5 minutes to soften. Stir in the quinoa, then add the broth, beans, tomatoes, zucchini, corn, 1 teaspoon salt or to taste, the basil, marjoram, and pepper. Bring to a boil, then reduce to a simmer and cook until the vegetables and quinoa are tender, about 20 minutes. Stir in the spinach and parsley and cook until the spinach is wilted, 1 to 2 minutes. Taste and adjust the seasonings. Serve hot.
white bean and basil soup
serves 4
Fragrant basil and creamy white beans star in this light and lovely soup. I like to use cannellini beans in this soup—I think they have more flavor than other white beans. For a heartier soup, stir in some cooked elbow macaroni and tomato sauce about 5 minutes before serving.
1 tablespoon olive oil
1 large yellow onion, minced
1 carrot, minced
1 celery rib, minced
3 to 5 cloves garlic, minced
1 teaspoon dried basil
3 cups home-cooked white beans, or 2 (15-ounce) cans, drained and rinsed
6 cups vegetable broth
2 tablespoons thinly sliced sun-dried tomatoes, oil-packed or reconstituted dry-packed
Salt and freshly ground black pepper
½ cup torn fresh basil leaves
Heat the oil in a large pot over medium heat. Add the onion, carrot, celery, and garlic. Cover and cook until softened, 5 minutes. Stir in the dried basil, then add the beans, broth, tomatoes, and salt and pepper to taste. Bring to a boil then reduce the heat to medium and simmer until the vegetables are tender, about 15 minutes. Stir in the fresh basil and serve hot.
cream of mushroom soup
serves 4
Unlike the canned version, this cream of mushroom soup tastes fresh and vibrant. Smoked paprika, dill, and dry sherry contribute to the depth of flavor while vegan sour cream adds richness.
1 tablespoon olive oil
1 yellow onion, minced
1 celery rib, minced
1 pound white mushrooms, thinly sliced
3 tablespoons all-purpose flour
2 teaspoons smoked paprika
2 teaspoons dried dill
1 tablespoon dry sherry or soy sauce
4 cups vegetable broth
1 cup unsweetened nondairy milk
1 teaspoon salt
¼ teaspoon freshly ground black pepper
2 teaspoons freshly squeezed lemon juice
2 tablespoons chopped fresh parsley
¼ cup vegan sour cream
Heat the oil in a large pot over medium heat. Add the onion and celery. Cover and cook until softened, 5 minutes. Add the mushrooms and cook until softened, about 4 minutes. Sprinkle on the flour and paprika, stirring to coat the vegetables, and cook out the raw taste from the flour, about 3 minutes. Add the dill and sherry, then slowly add the broth while stirring to thicken slightly. Simmer until the flavors are blended, 10 minutes. Stir in the nondairy milk, 1 teaspoon salt or to taste, the pepper, lemon juice, and 1 tablespoon of the parsley.
Use an immersion blender to puree half of the soup in the pot. Or, puree half of the soup in a stand blender or food processor and return to the pot to heat through.
Serve hot in soup bowls, and top each serving with a spoonful of sour cream and a sprinkling of the remaining parsley.
tomato tortilla soup
serves 4
Crunchy tortilla strips feature prominently in this spicy soup, while avocado provides a cool and creamy contrast. Recipe testers loved this soup: “Nice and spicy. A real winner. Delicious!” Talk about rave reviews! Variation: For a heartier, more stewlike dish, and to cut the heat, stir in 1 to 2 cups of cooked rice near the end of the cooking time. To cut the heat further, serve vegan sour cream on the side.
2 (7-inch) corn or flour tortillas, cut into ¼-inch strips
1½ tablespoons olive oil
1 ripe avocado
1 yellow onion, finely chopped
2 cloves garlic, minced
2 (14.5-ounce) cans diced tomatoes with green chiles, including juice
1 cup tomato salsa, hot or mild
1½ cups home-cooked dark red kidney beans, or 1 (15-ounce) can, drained and rinsed
1 cup fresh or frozen corn kernels
1½ teaspoons chili powder
½ teaspoon ground cumin
½ teaspoon smoked paprika
3 cups vegetable broth
Salt and freshly ground black pepper
3 tablespoons chopped fresh cilantro
Preheat the oven to 400°F. Oil a baking sheet. Toss the tortilla strips and 1 tablespoon of the oil in a bowl to coat the tortillas. Spread the tortilla strips on the prepared baking sheet and bake until crisp, turning once, about 4 minutes per side. Remove from the oven and set aside. Halve and pit the avocado, spoon out the flesh, and dice. Set aside.
Heat the remaining ½ tablespoon oil in a large pot. Add the onion and garlic, cover, and cook until softened, 5 minutes. Add the tomatoes, salsa, kidney beans, corn, chili powder, cumin, and paprika. Stir in the vegetable broth and season to taste with salt and pepper. Bring to a boil, then reduce the heat to medium and simmer to blend the flavors, 10 to 15 minutes. Stir in the cilantro. Ladle the soup into bowls and serve hot topped with the reserved tortilla strips and avocado.
sweet potato–spinach soup
serves 4
The only thing more enticing than the vibrant colors of this soup is its luscious flavor. Peanut butter enriches the delicious broth that complements the sweet potato, spinach, and tomatoes. A garnish of chopped peanuts adds a wonderful crunch.
2 teaspoons neutral vegetable oil
1 yellow onion, finely chopped
1 large sweet potato, diced
1 tablespoon grated fresh ginger
2 teaspoons ground coriander
¼ teaspoon cayenne
1 (14-ounce) can diced tomatoes, drained
2 tablespoons soy sauce
⅓ cup creamy peanut butter
4 cups vegetable broth
Salt and freshly ground black pepper
1½ cups unsweetened nondairy milk
4 cups fresh baby spinach
¼ cup chopped peanuts
Heat the oil in a large pot over medium heat. Add the onion and sweet potato. Cover and cook until softened, 5 minutes. Stir in the ginger, coriander, and ¼ teaspoon cayenne or to taste. Add the tomatoes and soy sauce.
In a small bowl, combine the peanut butter with 1 cup of the broth, stirring until smooth. Stir the peanut butter mixture into the soup, then add the remaining broth and season to taste with salt and pepper. Bring to a boil, reduce the heat to low, and simmer until the vegetables are tender, 10 to 15 minutes.
Stir in the nondairy milk and spinach and cook until the spinach is wilted, about 3 minutes. Serve hot, sprinkled with the chopped peanuts.
island black bean soup with quick mango salsa
serves 4
I never tasted a black bean soup I didn’t like, but this one is an all-time favorite thanks to the addition of mango salsa which provides a delicious flavor counterpoint and a gorgeous color accent to the soup.
2 teaspoons olive oil
1 red onion, finely chopped
3 cloves garlic, minced
3 cups home-cooked black beans, or 2 (15-ounce) cans, drained and rinsed
1 (14-ounce) can diced tomatoes with chiles, including juice
1 teaspoon ground cumin
½ teaspoon ground coriander
3 cups vegetable broth
Salt and freshly ground black pepper
1 fresh ripe mango
3 tablespoons minced fresh cilantro
1 tablespoon freshly squeezed lime juice
Heat the oil in a large pot over medium heat. Add all but 2 tablespoons of the onion and cook until softened, about 5 minutes. Add the garlic and cook until softened, 1 minute longer. Stir in the beans, tomatoes, cumin, coriander, vegetable broth, and salt and pepper to taste. Bring to a boil, then reduce the heat to medium and simmer until the flavors are blended, about 15 minutes.
While the soup is simmering, slice through the mango lengthwise, next to one side of the flat pit, and detach; repeat for the other side. Spoon out the flesh, chop, and transfer to a bowl. Add the reserved 2 tablespoons onion, the cilantro, and lime juice. Mix well and set aside.
When ready to serve, ladle the soup into bowls and top with a spoonful of the salsa.
coconut corn chowder
serves 4 to 6
This sensational chowder has an amazing depth of flavor, especially when you consider that it takes less than 30 minutes to prepare and can be made mostly from pantry ingredients. If you prefer a creamy soup over a chowder, you can puree this chowder with an immersion blender or in a stand blender or food processor if you like.
2 teaspoons olive oil
1 small yellow onion, chopped
2 teaspoons grated fresh ginger
1 russet potato, chopped
1 (14-ounce) can diced tomatoes with chiles, drained
3 cups vegetable broth
3 cups fresh or frozen corn kernels
Salt and freshly ground black pepper
1 (13-ounce) can unsweetened coconut milk
3 tablespoons chopped fresh Thai basil or cilantro
Sriracha or other hot sauce (optional)
Heat the oil in a large pot over medium-high heat. Add the onion, cover, and cook until softened, about 5 minutes. Stir in the ginger, then add the potato, tomatoes, and vegetable broth and bring to a boil. Reduce the heat to medium, add the corn, and season to taste with salt and pepper. Simmer until the vegetables are tender, about 15 minutes. Stir in the coconut milk and basil. To serve, ladle into bowls and drizzle a small amount of sriracha on top of each bowl if desired.
roasted asparagus soup
serves 4
Ever since I began roasting asparagus several years ago, I rarely cook it any other way. So it’s only natural that I’d want to infuse that special roasted flavor into my asparagus soup. To speed things along, get the asparagus roasting and then prepare the rest of the soup while the asparagus cooks. This soup is also good made with roasted cauliflower.
1 pound thin asparagus, cut into 2-inch pieces
4 to 5 shallots, thinly sliced
1½ tablespoons olive oil
Salt and freshly ground black pepper
3 cloves garlic, minced
1 Yukon gold potato, shredded
3 cups vegetable broth
1 cup unsweetened nondairy milk
3 tablespoons minced fresh parsley
Preheat the oven to 425°F. Oil a baking sheet. Spread the asparagus and shallots on the prepared baking sheet. Drizzle with ½ tablespoon of the oil and season to taste with salt and pepper. Roast until tender, 8 to 10 minutes. Remove 4 asparagus tips for garnish and reserve.
Heat the remaining 1 tablespoon oil in a large pot over medium heat. Add the garlic and potato. Season to taste with salt and pepper, cover, and cook until softened, 5 minutes. Add the broth and bring to a boil. Reduce the heat to medium, add the roasted asparagus and shallots, and simmer until the vegetables are tender, about 10 minutes.
Remove from the heat and puree the soup with an immersion blender. Or, transfer to a stand blender or food processor and puree in batches, then return to the pot. Stir in the nondairy milk and heat until hot. Taste and adjust the seasonings. Serve sprinkled with the parsley and the reserved asparagus tips.
creamy greens soup
serves 4
Inspired by a Southeast Asian side dish made with spinach and coconut milk, this easy and healthful soup makes a delicious first course or accompaniment to a sandwich or other hearty fare. If you’re a member of a CSA (Community Supported Agriculture), then you’re probably always looking for new ways to enjoy the abundant greens that are often part of the bounty. To make it more substantial on its own, stir in some cooked quinoa and white beans a few minutes before serving time.
1 tablespoon olive oil
1 small yellow onion, finely chopped
2 cloves garlic, minced
5 cups coarsely chopped greens, such as spinach, chard, kale, or a combination (9 ounces)
2 cups vegetable broth
Salt and freshly ground black pepper
1 (13-ounce) can unsweetened coconut milk, or 1½ cups nondairy milk
Heat the oil in a large pot over medium heat. Add the onion and garlic, cover, and cook until softened, 5 minutes. Add the greens, stirring to wilt, about 3 minutes. Stir in the broth and season to taste with salt and pepper. Bring to a boil, then reduce the heat to medium and simmer until the vegetables are soft and the flavors are well combined, about 10 minutes.
Remove from the heat and puree with an immersion blender. Or, transfer to a stand blender or food processor and puree in batches, then return to the pot. Stir in the coconut milk and heat until hot. Taste and adjust the seasonings.
curried cauliflower soup with roasted cauliflower “rice”
serves 4
Cauliflower lovers will delight in this double dose of the delicious crucifer. Pureed cauliflower combines with curry powder, broth, and coconut milk for a seductively creamy soup that is accented with crisp-roasted bits of cauliflower “rice.”
1 large cauliflower, center core and leaves removed
1½ tablespoons olive oil
1 yellow onion, finely minced
2 tablespoons curry powder, hot or mild
3 cups vegetable broth
Salt and freshly ground black pepper
1 (13-ounce) can unsweetened coconut milk, or 1½ cups unsweetened nondairy milk
Minced fresh parsley or cilantro, for garnish
Lemon wedges, to serve (optional)
Preheat the oven to 425°F. Oil a baking sheet and set aside. Using a box grater with large holes, grate enough of the raw cauliflower florets to equal 2 cups. Set aside.
Cut the remaining cauliflower into small pieces. Heat 1 tablespoon of the oil in a large pot over medium heat. Add the onion and cauliflower pieces, cover, and cook until softened, 5 minutes. Sprinkle on the curry powder, stirring until fragrant, 1 minute. Add the broth and bring to a boil. Reduce the heat to medium and season to taste with salt and pepper. Simmer until the vegetables are tender, about 8 minutes.
While the soup is simmering, toss the grated cauliflower with the remaining ½ tablespoon oil and spread evenly on the prepared baking sheet. Season to taste with salt and pepper. Roast, stirring occasionally, until tender and golden brown, about 10 minutes. Set aside.
When the soup is done simmering, remove the pot from the heat and puree with an immersion blender. Or transfer to a stand blender or food processor and puree in batches, then return to the pot. Stir in the coconut milk and heat until hot. Taste and adjust the seasonings. To serve, ladle into bowls and top with the roasted cauliflower “rice” and parsley. Accompany with lemon wedges if desired.
last-minute laksa
serves 4
If you enjoy the fragrant flavors of Southeast Asia, you’ll love laksa. A brothy blend of seasonings, including a healthy dose of heat, provides the backdrop for creamy diced tofu and chewy noodles. A garnish of fresh bean sprouts and cilantro contribute a refreshing accent.
2 large shallots, halved
1 tablespoon Asian chili paste
2 teaspoons grated fresh ginger
2 teaspoons ground coriander
1 teaspoon curry powder
4 cups vegetable broth
1 tablespoon neutral vegetable oil
8 ounces extra-firm tofu, cut into ½-inch dice
4 scallions, minced
½ cup frozen green peas, partially thawed
1 teaspoon soy sauce
1½ teaspoons sugar
1 teaspoon salt
¼ teaspoon freshly ground black pepper
1 (13-ounce) can unsweetened coconut milk
2 tablespoons freshly squeezed lime juice
3 cups cooked linguine or rice noodles (8 ounces uncooked)
1 cup fresh bean sprouts
¼ cup coarsely chopped fresh cilantro
In a food processor, combine the shallots, chili paste, ginger, coriander, curry powder, and ¼ cup of the broth, and process to a paste.
Heat the oil in a large pot over medium heat. Add the seasoning paste mixture and cook, stirring, until fragrant, 2 minutes. Do not burn. Stir in the remaining 3¾ cups broth and bring to a boil. Reduce the heat to medium, add the tofu, scallions, peas, soy sauce, sugar, 1 teaspoon salt or to taste, and the pepper, and simmer until hot, 10 minutes.
Add the coconut milk, lime juice, and noodles, and simmer to heat through and blend the flavors, 5 minutes. Taste and adjust the seasonings. To serve, ladle the soup into bowls and garnish with bean sprouts and cilantro.
moroccan-spiced pumpkin soup
serves 4
The exotic spices of Morocco transform canned pumpkin into a sensational soup that is ready in minutes. For more heat, add more cayenne or include a minced chile when you add the ginger. For added creaminess, add a spoonful of vegan sour cream to each bowl when serving.
1 tablespoon olive oil
1 yellow onion, finely chopped
1½ teaspoons grated fresh ginger
1 teaspoon ground coriander
1 teaspoon ground cinnamon
1 teaspoon light brown sugar
¼ teaspoon ground allspice
1 teaspoon salt
¼ teaspoon freshly ground black pepper
⅛ teaspoon cayenne
2 teaspoons agave nectar
1 (15-ounce) can pumpkin puree
2½ cups vegetable broth
1½ cups nondairy milk
¼ cup coarsely chopped pistachios
Heat the oil in a large pot over medium heat. Add the onion, cover, and cook until softened, 5 minutes. Stir in the ginger, coriander, cinnamon, brown sugar, allspice, 1 teaspoon salt or to taste, the pepper, cayenne, and agave, then add the pumpkin and slowly add the broth, stirring to blend until smooth. Simmer until the onion is tender and the flavors are well combined, 10 minutes. Stir in the nondairy milk and cook until hot, 5 minutes longer. Serve hot garnished with the pistachios.
miso soup with tofu and dulse
serves 4
Although miso soup is often enjoyed without embellishment, I like to add tofu to make it more substantial, and ginger and other seasonings for extra flavor. Dulse is a dried sea vegetable available at natural food stores. It makes a tasty and nutrient-rich addition to this soup, although it can be omitted if unavailable.
2 teaspoons neutral vegetable oil
2 teaspoons minced fresh ginger
4 scallions, minced
5 cups vegetable broth
⅓ cup light miso paste
8 ounces firm tofu, cut into ½-inch dice
½ cup torn dulse
1 tablespoon mirin
2 to 3 teaspoons soy sauce
Heat the oil in a large pot over medium heat. Add the ginger and scallions, and cook until fragrant, about 1 minute. Add the broth and bring to a boil. Reduce the heat to medium and simmer to blend flavors, 10 minutes. Remove about 1 cup of broth and blend it in a bowl with the miso paste until smooth. Stir the miso mixture back into the pot. Be careful not to boil. Add the tofu, dulse, mirin, and as much soy sauce as needed, depending on the saltiness of your broth. Taste and adjust the seasonings. Serve hot.
note: Be sure to carefully inspect the dulse leaves before using to remove any tiny hard bits that may be in the folds of the leaves.
asian noodle soup with bok choy and shiitakes
serves 4
The hint of heat from the sriracha and ginger make this soup a good choice to ward off winter chills. I love the way the rice noodles play off the vegetables, and the fragrant accent of cilantro or Thai basil brings it all together. Tender baby bok choy is wonderful in this soup—use about 3 heads of small baby bok choy to substitute for one regular size bok choy.
6 ounces thin rice noodles
1 tablespoon neutral vegetable oil
3 cloves garlic, minced
5 scallions, minced
1 small carrot, grated
2 teaspoons grated fresh ginger
1 bok choy, finely sliced (about 4 cups)
1½ cups thinly sliced shiitake mushroom caps
5 cups vegetable broth
¼ cup soy sauce
1 teaspoon sriracha sauce
Salt and freshly ground black pepper
½ cup chopped fresh cilantro or Thai basil leaves
Cook the noodles in a pot of boiling salted water until just tender, 3 to 4 minutes. Drain and rinse in cold water to stop the cooking process. Set aside. Heat the oil in a large pot over medium heat. Add the garlic, scallions, carrot, ginger, bok choy, and mushrooms. Cook, stirring, until softened, about 2 minutes. Stir in the broth, soy sauce, 1 teaspoon sriracha or to taste, and salt and pepper to taste. Bring to a boil, then reduce the heat to a simmer and cook until the vegetables are tender, about 5 minutes. Stir in the reserved noodles. Taste and adjust the seasonings. To serve, ladle into bowls and top with the cilantro.
chard and red lentil soup
serves 4 to 6
When you want lentils in a hurry, red lentils are the ones to choose. Unlike other varieties that can take up to an hour to cook, red lentils are tender in about 15 minutes, making them an ideal quick-fix ingredient. Paired with chard here (although spinach may be substituted), the lentils make for a colorful soup that is satisfying and delicious.
1 tablespoon olive oil
1 yellow onion, shredded
2 carrots, shredded
3 cloves garlic, minced
1 teaspoon ground cumin
½ teaspoon ground coriander
¼ teaspoon cayenne
1 (14.5-ounce) can diced tomatoes, including juice
¾ cup dried red lentils
4 cups vegetable broth
Salt
¼ teaspoon freshly ground black pepper
4 cups coarsely chopped chard (8 ounces)
Heat the oil in a large pot over medium heat. Add the onion, carrots, and garlic. Cover and cook until softened, 5 minutes. Stir in the cumin, coriander, and ¼ teaspoon cayenne or to taste, then add the tomatoes, lentils, broth, ½ teaspoon salt or to taste, and the pepper. Bring to a boil, then reduce the heat to medium and simmer, partially covered, until the lentils are tender, about 15 minutes. About 4 minutes before it is ready to serve, add the chard, stirring to wilt. Taste and adjust the seasonings. Serve hot.