Soups are a world unto themselves, from the hot to the cold, the brothy to the creamy, the light to the hearty. They can be as simple as boiled beans or a little more sophisticated, and as long as they are eaten with a spoon, they must be soup! Soups are always recommended as a way to keep your weight down, because they fill you up with both liquid and lots of vegetables. If you are trying to drop pounds, just add a bowl of a lean soup to the beginning of every meal, and your appetite will be satisfied before you get to dessert.

Don’t think that soups are time consuming or require too much effort. To the contrary, many are quick and easy. Conveniences like veggie stock in a box, canned beans, and canned tomatoes make soup a realistic weeknight meal. Of course, you can use the recipes for Basic Vegetable Stock and Mushroom Stock, and even then, veggie stock is not the production that animal stocks are. The vegetables give up their essences in a quick simmer instead of a long slow one, and vegan soups just don’t need hours and hours.

Creamy soups are still on the menu, thanks to the judicious use of some great nondairy milks. You will notice that vegetable purees make up most of the base of creamy soups, adding more veggies to your meal. The comforting, rich feel of a pureed soup is just as satisfying in these plant-based wonders. They only seem decadent, and that is the best kind of decadent, isn’t it?

Tomato gazpacho is the great standard, but the word gazpacho refers to bread crusts used to thicken this type of soup, not tomatoes. This refreshing, non-tomato soup boasts smoothly pureed almonds and bread for a filling meal.

Almond Gazpacho with Grapes

3-in/7.5-cm white baguette, crust removed

½ cup/55 g slivered/flaked almonds

1 tbsp sherry vinegar

1 garlic clove, peeled

½ tsp salt

1 cup/240 ml ice water

¼ cup/60 ml extra-virgin olive oil

2 cups/300 g seedless green grapes, halved

1 cup/100 g finely diced cucumbers

SERVES 4

1 In a food processor, combine the baguette, almonds, vinegar, garlic, and salt. Process, adding the ice water gradually to make a smooth puree.

2 With the machine running, drizzle in the oil. Transfer the puree to a medium bowl or tureen, then stir in the grapes and cucumber. Refrigerate for up to 3 days until serving.

The classic cold potato puree is even better with a deep green infusion provided by peppery watercress. Boost your nutrition while enjoying this simple, light soup.

Vichyssoise Verte

3 oz/85 g watercress

1 large leek

2 tbsp Earth Balance margarine or olive oil

1 lb/455 g Yukon gold potatoes, peeled and cubed

1 cup/240 ml plain vegan creamer

Salt

Freshly cracked black pepper

SERVES 4

1 Trim the watercress, rinse it well, and spin or pat it dry.

2 Cut the root end from the leek and split it lengthwise to wash thoroughly. Chop it into chunks, including some of the tender greens.

3 In a medium pot over medium heat, sauté the leek in the margarine until very soft.

4 Add the potatoes and just enough water to cover. Cover the pot and bring to a boil. Cook until the potatoes are tender, about 10 minutes. Add the watercress and cook for 1 minute. Let cool.

5 In a blender or food processor, puree the vegetables, adding the cooking liquids to help puree smoothly. Put the lid on and hold it down with a folded kitchen towel so that no splatters will burn you. Add the creamer and season with salt and pepper. Add a little water if the soup is too thick. Cover and refrigerate up to 4 days. Serve cold.

Cantaloupe soup is really, really good when it’s hot outside and a smooth, cool soup is exactly what you need. Just adjust the sweetness of the soup to taste, as the natural wonder that is melon can vary in sweetness.

Chilled Cantaloupe Soup with Toasted Almonds

3 lb/1.4 kg cantaloupe/rockmelon

½ cup/120 ml plain soy yogurt

2 tbsp agave syrup, plus extra if needed

¼ tsp almond extract

1 pinch salt

1½ tsp lemon zest

6 tbsp/45 g sliced/flaked almonds, toasted

SERVES 3

1 Wash and halve the cantaloupe/rockmelon, then scoop out the seeds and cube the flesh. You should have about 4 cups/960 ml.

2 Put the cubes in a blender or food processor with the yogurt, agave syrup, and almond extract and puree until smooth. Add the salt and process, then taste. If the melon is not very sweet, add more agave to taste.

3 Refrigerate up to 4 days. Serve the soup in 1-cup/240-ml portions topped with ½ tsp of lemon zest and 2 tbsp of toasted almond.

Use very ripe peaches for this recipe. The peels should strip off easily. If not, boil a pot of water, cut an X in the bottom of each peach, and drop them in the boiling water for a minute to loosen the skins. Plunge into ice water, then strip off the skins with a paring knife. Prosecco is the inexpensive Italian sparkling wine that gives you a champagne feeling for half the price. If you want to sub another sparkler, get a dry champagne, Cava, or other bubbly.

Chilled Minted Peach and Prosecco Soup

2 lb/910 g fresh peaches, peeled and pitted

1½ cups/360 ml dry Prosecco

½ cup/15 g fresh mint, finely chopped

½ cup/120 ml coconut milk

2 tbsp agave syrup, plus extra if needed

1 tbsp freshly squeezed lemon juice, plus extra if needed

4 sprigs mint

SERVES 4

1 Chop the peaches and put them in a 4-qt/3.8-L saucepan with the Prosecco. Bring to a boil and reduce to a simmer. Cook until the peaches are breaking down, about 30 minutes. Remove from the heat, then stir in the mint and let cool.

2 In a blender or food processor, puree the peaches with the milk, agave syrup, and lemon juice.

3 Refrigerate the soup up to 4 days. Taste and adjust the seasoning: Does it need a little more lemon juice? Agave? Serve in bowls with mint sprigs.

Avocados are so lush and velvety in this puree, you need only a bit of the milk to make a soup of it. A hint of chili powder puts a zesty spin on the smooth soup, rich in essential fats to keep you going all summer long.

Creamy Chilled Avocado-Lime Soup

2½ medium avocados

1 cup rice milk or other milk

¼ cup/60 ml freshly squeezed lime juice

1 tbsp white miso

1 tsp agave syrup

¼ tsp salt

¼ cup/30 g sliced scallions/spring onions

¼ tsp chili powder

4 oz/100 g corn chips, for serving

SERVES 3

1 In a blender, combine the flesh of 2 avocados, reserving the remaining for garnish. Add the milk, lime juice, miso, agave syrup, and salt. Process until smooth, then transfer the soup to a pitcher or bowl and refrigerate, covered (press plastic wrap/cling film onto the surface of the soup to prevent browning).

2 To serve, portion ½ cup/120 ml soup into each bowl, garnish with the scallions/spring onions, and dice the remaining avocado to sprinkle in the center of each serving. Sprinkle each bowl with chili powder. Set on a small plate and surround with the corn chips.

An apple a day is easy to do with this sprightly soup. The apple puree creates a smooth base and a few crunchy apple bits floating on top makes a hit!

Crunchy Apple Soup

3 large Granny Smith apples, peeled and sliced

1 cup/240 ml apple juice

½ cup/120 ml white wine

¼ cup/60 ml agave syrup

1 in/2.5 cm fresh ginger, peeled and sliced

¼ tsp ground cinnamon

1 cup/240 ml vanilla rice milk or other milk

2 large Honeycrisp or Golden Delicious apples

¼ cup/7 g fresh mint, julienned

1 tbsp freshly squeezed lemon juice

SERVES 4

1 In a 2-qt/2-L pot, combine the Granny Smith apples, apple juice, wine, agave syrup, ginger, and cinnamon. Bring to a boil, then reduce the heat to a simmer. Cover, and cook until the apples are very soft, about 5 minutes.

2 When the apples are very tender, carefully transfer the solids from the pot to a blender with a slotted spoon. Cover the lid of the blender with a folded kitchen towel and puree the apples carefully—they are hot! Uncover and add the liquids from the pot. Puree until very smooth. Add the milk, puree, and then refrigerate the soup for up to 3 days.

3 When the soup is cold, finely chop the Honeycrisp apples and toss them with the mint and lemon juice. Serve bowls of the soup with a pile of chopped apple in the center.

The secret ingredient in this soup is carrot juice, which sweetens the tomato and vegetable mélange. It also adds valuable carotenoids for your health.

Chunky Chilled Tomato and Summer Vegetable Soup

2 lb/910 g ripe tomatoes, chopped

1 cup/120 g diced celery

1 cup/100 g diced cucumber

1 cup/180 g diced zucchini/courgette

½ cup/50 g chopped scallions/spring onions

1 cup/240 ml carrot juice

1 cup/30 g fresh basil or parsley, finely chopped

¾ cup/180 ml coconut milk or other milk

2 tbsp balsamic vinegar

½ tsp salt

SERVES 6

1 In a blender or food processor, puree the tomatoes, and then strain them through a fine-mesh strainer set over a bowl. Press on the solids, then discard what remains.

2 Stir the celery, cucumber, zucchini/courgette, and scallions/spring onions into the tomato puree. Add the carrot juice, basil, milk, vinegar, and salt. Refrigerate the soup for up to 3 days. Serve cold.

Make this soup with canned beans, so you can put it together at the end of a long day. The lively spices and hearty cabbage make a great lunch or dinner soup. It’s especially good the day after it is made.

Cuban Black Bean Soup with Cabbage

1 tbsp extra-virgin olive oil

2 cups/225 g chopped cabbage

1 cup/120 g diced onion

1 large carrot, chopped

2 ribs celery, sliced

1 tbsp ground cumin

1 garlic clove, chopped

½ tsp dried oregano

2 cups/480 ml Basic Vegetable Stock

14 oz/400 g canned/tinned black beans, drained

14 oz/400 g canned/tinned diced tomatoes

½ tsp salt

½ tsp red pepper flakes

SERVES 4

1 In a large pot over medium heat, warm the oil. Add the cabbage, onion, carrot, and celery. Sauté, stirring, until the onion is golden, about 5 minutes.

2 Add the cumin, garlic, and oregano, stir for 1 minute, and then add the stock, beans, tomatoes, salt, and pepper flakes.

3 Simmer for 10 minutes, or until the vegetables are tender and the flavors are developed. Serve hot, or let it cool thoroughly and refrigerate and reheat the next day.

This thick and hearty stew is well spiced but not hot. If you want some heat, add an extra jalapeño. Turmeric is a potent anti-inflammatory and antioxidant spice, so keep eating lots of it to protect your brain and joints—all necessary in life!

Curried Chickpea Stew

2 tsp canola oil

1 tsp black mustard seeds

2 tsp cumin seeds

2 cups/225 g chopped cabbage

1 cup/120 g chopped onions

2 tbsp minced peeled fresh ginger

1 large jalapeño, seeded and minced

1 tsp ground turmeric

1 cup/240 g tomato puree/sieved tomatoes

14 oz/400 g canned/tinned chickpeas, drained and rinsed

1 tbsp brown sugar

1 tbsp freshly squeezed lemon juice

½ tsp salt

1½ cups/275 g cooked brown basmati rice

½ cup/15 g cilantro/fresh coriander

Serves 4

1 In a large frying pan, heat the oil over medium-high heat. Add the mustard and cumin seeds and fry until the seeds are fragrant and begin to pop.

2 Add the cabbage, onion, ginger, and jalapeño. Stir and cook, reducing the heat to medium and sautéing until the vegetables have softened.

3 Add the turmeric and stir for 1 minute, then add the tomato puree/sieved tomatoes, chickpeas, brown sugar, lemon juice, and salt. Simmer for 5 minutes to blend the flavors and thicken the sauce.

4 Serve the stew over the cooked rice, with the cilantro/fresh coriander sprinkled over the top.

Ribollita means “reboiled” and refers to this type of reheated soup stretched with day-old bread. The result is such a lovable concoction that we now make this soup on purpose, instead of waiting for the right leftovers. If you are going to make the Roasted Vegetable Stock, roast all the vegetables at once to save time.

Roasted Vegetable Ribollita

1 large red bell pepper/capsicum, diced

1 bulb fennel, chopped

1 small zucchini/courgette, chopped

2 large carrots, chopped

1 medium red onion, diced

½ medium sweet potato, cubed

2 oz/55 g fresh cremini/brown mushrooms, sliced

6 large garlic cloves, peeled

1 tbsp extra-virgin olive oil

1 qt/960 ml Roasted Vegetable Stock or boxed stock

3 tbsp sun-dried tomato paste/puree

14 oz/400 g canned/tinned white beans, drained and rinsed

2 cups/225 g chopped savoy cabbage

½ tsp salt

8 slices whole-wheat/wholemeal bread, toasted

SERVES 8

1 Preheat the oven to 425°F/220°C/gas 7.

2 In a deep roasting pan/tray, toss the bell pepper/capsicum, fennel, zucchini/courgette, carrots, onion, sweet potato, musrooms, and garlic with the oil and cover with foil. Roast for 20 minutes, then stir and roast for 20 minutes more. Uncover and roast until slightly brown, 10 minutes more.

3 When the vegetables are roasted, pick out the garlic and reserve. Scrape the veggies into a soup pot, add the stock and tomato paste/puree, and heat until warm.

4 Puree or mash half of the beans with the roasted garlic. Add the mashed and unmashed beans to the pot. Add the cabbage and salt and simmer until softened, about 10 minutes. Serve the soup over a slice of toasted bread.

This is the rare moment when white rice seems like a better idea than brown—the delicate lemon and spinach really stand out with a pale rice in the background.

Greek Chickpea Stew with Rosemary over Spinach-Lemon Rice

Stew

1 cup/200 g dried chickpeas

1 large carrot, chopped

2 medium Yukon gold potatoes, chopped

1 medium onion, chopped

2 ribs celery, chopped

1 medium red Fresno chile

2 stems fresh rosemary

3 tbsp tomato paste/puree

¼ tsp salt

Freshly cracked black pepper

Rice

1 cup/215 g long-grain white rice

1 tsp lemon zest

½ tsp salt

3 cups/90 g spinach leaves, chopped

2 tbsp extra-virgin olive oil

1 tbsp rosemary leaves

2 garlic cloves, minced

Kalamata olives, chopped, or pistachios, toasted, for garnish (optional)

SERVES 6

1 to make the stew: Soak the chickpeas overnight in cold water to cover, then drain. Put them in a large pot with 4 cups/960 ml fresh water and bring to a boil over high heat. Add the carrot, potatoes, onion, celery, chile, and rosemary stems and return to a boil, then reduce to medium for a good simmer. Simmer until the beans are tender, about 45 minutes, adding more water as necessary.

2 When the beans are tender, stir in the tomato paste/puree. Scoop out 1 cup/240 ml of the mixture and puree it in a blender, then return it to the soup. Season with the salt and pepper.

3 to make the rice: In a 1-qt/960-ml saucepan, bring 1½ cups/360 ml water to a boil, and add the rice, lemon zest, and salt. Resume the boil and cover, lowering the heat to the lowest setting. Simmer for 15 minutes. When all the water has been absorbed, remove the pan from the heat and let the rice steam, covered, for 5 minutes.

4 When the rice is cooked, stir in the spinach and cover. Let it stand for another 5 minutes.

5 Just before serving, warm the oil in a sauté pan and heat the rosemary leaves and garlic. Serve the stew with the rice, drizzled with the garlic oil. If desired, garnish each bowl with chopped olives or toasted pistachios.

This is a “dry soup,” in which the fine pasta soaks up the tasty broth, creating a cross between a soup and a plate of pasta. Whatever you call it, it’s quick, spicy, and veggie-rich.

Sopa Seca de Fideos with Chickpeas

2 tsp canola oil

4 garlic cloves, minced

14 oz/400 g canned/tinned fire-roasted tomato puree/sieved tomatoes

2 tsp chopped chipotle chile in adobo sauce

1 qt/960 ml Basic Vegetable Stock

14 oz/400 g canned/tinned chickpeas, drained and rinsed

½ tsp freshly cracked black pepper

½ tsp salt

8 oz/225 g dried whole-wheat/wholemeal angel hair pasta

2 ears corn on the cob, kernels cut off (about 1 cup/90 g)

1 cup/180 g diced zucchini/courgette

Cilantro/fresh coriander, for garnish

SERVES 4

1 In a soup pot, warm the oil over medium-high heat and sauté the garlic until fragrant and lightly golden. Add the tomato puree/sieved tomatoes and chipotle and cook the mixture until thick, about 5 minutes.

2 Add the stock, chickpeas, pepper, and salt. Simmer for a few minutes and adjust for salt. Add the pasta (breaking it up as you add it), corn, and zucchini/courgette. Simmer, stirring constantly, until the noodles are al dente, about 5 minutes. Add more stock if needed.

3 Transfer everything to a serving dish, then top with cilantro/fresh coriander.

French green lentils are a very different sort of legume than the regular brown lentils. With a deep flavor and a firmer skin, they stay separate in the soup even when tender, and people will think you are the best cook ever.

French Lentil–Potato Soup

1½ cups/375 g French lentils/Puy lentils, soaked and rinsed

2 ribs celery, chopped

1 large carrot, sliced

1 large Yukon gold potato, chopped

1 large bay leaf

1 tbsp extra-virgin olive oil

1 onion, chopped

2 garlic cloves, chopped

1 tbsp fresh thyme, chopped

½ cup/15 g fresh parsley, chopped

½ tsp freshly cracked black pepper

½ tsp salt

SERVES 6

1 Put the lentils in a soup pot with 6 cups/1.4 L water. Add the celery, carrot, potato, and bay leaf. Bring to a boil over high heat. Cover and simmer for about 20 minutes before testing a lentil for doneness. When the lentils are tender but not falling apart, turn the heat to low.

2 While the lentils cook, heat a small frying pan over medium heat and add the oil. Add the onion and sauté, lowering the heat as the onion softens. Cook until the onion is tender, golden, and sweet, stirring occasionally. Add the garlic and thyme and cook for another minute.

3 Scrape the onion and oil into the lentils, then add the parsley, pepper, and salt. Simmer for another 10 minutes or so to blend the flavors and serve warm.

Red lentils simmer into a creamy stew, piqued with bits of tangy apricot and tender eggplant. The warming spices make it even more delicious, perfect over the sesame-fortified brown rice. All you need is a salad and you have a complete meal.

Armenian Lentil-Apricot Stew over Sesame Brown Rice

1 cup/250 g red lentils, soaked and rinsed

1 medium onion, chopped

1 small Japanese eggplant/aubergine, peeled and diced

14 oz/400 g canned/tinned diced tomatoes

½ cup/85 g dried apricots, chopped

2 tsp paprika

½ tsp salt

¼ tsp ground cinnamon

¹/₈ tsp ground allspice

¹/₈ tsp cayenne

1 cup/30 g fresh parsley, chopped

½ cup/15 g fresh mint, chopped

Rice

3 large shallots, chopped

1 tbsp extra-virgin olive oil

¼ cup/35 g sesame seeds

1½ cups/320 g long-grain brown rice

½ tsp salt

3 tbsp tahini paste

2 tbsp freshly squeezed lemon juice

SERVES 6

1 In a 4-qt/3.8-L pot, combine 1 qt/960 ml water, the lentils, and the onion. Bring to a boil over medium-high heat, then reduce the heat to a simmer. Cook for 10 minutes, stirring frequently.

2 Add the eggplant/aubergine, tomatoes, and apricots and simmer, covered, for about 20 minutes, stirring every 5 to 10 minutes.

3 When the lentils are falling-apart tender and the vegetables are also tender, add the paprika, salt, cinnamon, allspice, and cayenne and simmer for another 5 minutes to marry the flavors. Add the parsley and mint just before serving. Keep the soup warm while cooking the rice.

4 to make the rice: In a 2-qt/2-L pot over medium heat, sauté the shallots in the oil. When the shallots are clear and soft, add the sesame seeds and sauté for 5 minutes.

5 Add 3 cups/720 ml water, the rice, and salt. Bring to a boil, then cover and reduce the heat to a low simmer. Check after 35 minutes. When all the water has been absorbed, remove the pot from the heat and let it sit, covered, to finish steaming the rice, 5 to 10 minutes.

6 In a small cup, stir together the tahini and lemon juice, then fold them into the rice. Serve the rice hot with a ladleful of soup on top.

Yucca, or cassava root, is a big, brown-skinned tuber with creamy white flesh. It’s starchy, like a potato, but has none of the mealy texture that potatoes can have. Try it in this spicy soup and see if you don’t love it.

African Red Lentil–Yucca Soup

1 lb/455 g yucca (cassava root)

1½ cups/375 g red lentils, soaked and rinsed

1 large onion, chopped

4 ribs celery, chopped

1 red bell pepper/capsicum, chopped

½ cup/15 g chopped fresh parsley

¼ cup/60 ml freshly squeezed orange juice

2 tbsp ground coriander

2 tbsp paprika

1 tbsp chopped peeled fresh ginger

2 garlic cloves, chopped

1 tsp salt

¼ tsp red pepper flakes

¼ tsp ground cinnamon

SERVES 8

1 Peel and chop the yucca, discarding the hard cores. Add the lentils and yucca to a large pot with 1 qt/960 ml water. Bring to a boil over high heat. Reduce the heat and simmer, adding more water as it thickens.

2 After 10 minutes, add the onion, celery, and bell pepper/capsicum and simmer until they are tender. Add the parsley, orange juice, ground coriander, paprika, ginger, garlic, salt, pepper flakes, and cinnamon and simmer to blend the flavors. Serve the soup hot.

Plenty of meatless meals are eaten in Africa, and this is a prime example of the inventive uses of beans and vegetables that characterize the continental cuisine. The soup is just a little bit hot, but you can spice it up with more chile for a real metabolic boost.

Kenyan Kidney Bean and Coconut Soup

½ cup/100 g dried kidney beans

1 tsp canola oil

1 cup/120 g chopped onions

½ cup/45 g chopped green bell pepper/capsicum

1 small jalapeño, chopped

1 garlic clove, chopped

½ tsp ground turmeric

½ tsp chili powder

1 medium tomato, chopped

1 cup/240 ml coconut milk

2 tsp sugar or agave syrup

½ tsp salt

SERVES 4

1 Soak the beans overnight in cold water to cover. Drain them and put them in a 2-qt/2-L pot. Add water to cover by 3 in/7.5 cm. Bring to a boil, then reduce the heat to a simmer. Cook until the beans are tender but not falling apart, about 40 minutes. Drain.

2 Set a 4-qt/3.8-L pot over high heat. When the pot is hot, add the oil, then add the onion, bell pepper/capsicum, and jalapeño. Stir and, when the vegetables are sizzling, reduce the heat to medium and stir until softened and golden, about 10 minutes.

3 Add the garlic, turmeric, and chili powder and stir for 1 minute. Add the tomato, cooked kidney beans, milk, sugar, and salt. Simmer until slightly thickened, about 10 minutes, adding water if it gets too thick. Serve the soup hot.

This traditional Tuscan stew has been made much quicker with canned beans. The slow sauté of fennel and vegetables melts into the creamy bean puree, which is studded with chewy wheat berries. This makes a great first course before your pizza or pasta or can be a meal on its own with a salad and whole-wheat bread.

Italian Kidney Bean and Wheat Berry Stew

¼ cup/50 g wheat berries or farro

2 tbsp extra-virgin olive oil, plus extra for garnish

1 large carrot, coarsely chopped

1 small onion, coarsely chopped

½ rib celery, chopped

1 small fennel bulb, chopped

3 garlic cloves, minced

14 oz/400 g canned/tinned kidney beans, drained and rinsed

3 sprigs rosemary, plus extra for garnish

¼ cup/7 g chopped fresh sage

2 tbsp fresh thyme, chopped

½ tsp salt

Freshly cracked black pepper

SERVES 4

1 Soak the wheat berries in cold water to cover overnight in the refrigerator.

2 Drain the wheat berries and put in a small saucepan with plenty of water. Bring to a boil, then reduce the heat and simmer until tender, about 1 hour. After the grains are splitting and plump, drain off any excess water.

3 In a large pot, warm the oil over medium heat and add the carrot, onion, celery, and fennel. Sauté until the vegetables are tender, about 10 minutes. Add the garlic and sauté for 2 minutes more, then add the drained beans.

4 Add 2 cups/480 ml water, the rosemary, sage, and thyme. Raise the heat and bring to a boil. Cover and cook for 10 minutes.

5 Remove the rosemary sprigs and transfer the bean mixture to a blender, being very careful not to burn yourself. Puree the bean mixture, in batches if necessary, holding a folded towel over the lid to keep it from spilling, then put the puree back into the pot.

6 Add the cooked grains and bring the soup to a simmer. Season with the salt and pepper. Ladle the soup into bowls, drizzle with oil, and garnish with rosemary sprigs.

Tortilla soups are so fun—adding a handful of crisp tortilla chips just before serving is wa-a-a-y better than crackers. In this lighter version, you can bake fresh chips and skip several grams of fat from the usual fried chips.

Tortilla Soup with Mock Duck and Chipotles

1 tbsp extra-virgin olive oil

1 large onion, chopped

8 oz/225 g Mock Duck or chicken-style seitan, chopped

2 garlic cloves, chopped

1 tsp ground cumin

1 pinch ground cloves

1 qt/960 ml Basic Vegetable Stock or mock chicken stock

1 small sweet potato, cubed

¼ cup/45 g quinoa, rinsed

1 tbsp chopped chipotle chile in adobo sauce

1 tsp dried oregano

¾ tsp salt

Six 6-in/15-cm corn tortillas

1 tbsp canola oil

½ cup/15 g cilantro/fresh coriander

1 large lime, cut into wedges, for serving

SERVES 4

1 In a large pot, heat the olive oil over high heat. Add the onion and stir for 5 minutes or so, lowering the heat to medium. When the onion is soft, add the mock duck, garlic, cumin, and cloves. Stir for a few minutes.

2 Add the stock, sweet potato, quinoa, chipotle, and oregano and bring to a boil. Add ½ tsp of the salt. Reduce the soup to a simmer and cook for about 15 minutes. When the quinoa is throwing off its tiny white halos and the sweet potato is tender, reduce the heat to low.

3 Preheat the oven to 375°F/190°C/gas 5. Stack the tortillas and slice them into strips ¼ in/6 mm wide. Place them on a baking sheet/tray and drizzle with the canola oil and the remaining ¼ tsp salt. Bake, stirring every 5 minutes, until the strips are crisp, 20 to 25 minutes.

4 Serve the soup topped with the cilantro/fresh coriander and tortilla strips, with lime wedges for squeezing over the soup.

Miso soup is the magical health food of Japan. Studies show that people who eat miso soup every day have much lower risks of cancer and other ills. Good thing it’s so tasty! It’s easy to eat it often. Don’t wash the kombu. The white dusting of sea salt is part of the seasoning for this seaweed.

Mushroom Dashi and Miso Vegetable Soup

3 oz/75 g dried kombu (kelp)

4 large dried shiitake mushrooms

1 medium burdock root, peeled and chopped

1 large carrot, thinly sliced

2 cups/345 g shelled edamame, thawed if frozen

6 tbsp/90 ml barley miso or other dark miso

2 cups/60 g fresh spinach or watercress leaves

6 scallions/spring onions, diagonally sliced

SERVES 6

1 In a large pot, combine 3 qt/2.8 L water, the kombu, and mushrooms over medium-low heat. Cook for about 10 minutes, or just to the boiling point. Remove from the heat; remove the kombu and let the mushrooms steep. Strain the broth through a coffee filter or cheesecloth/muslin into a soup pot. Discard the kombu and mushrooms.

2 Return the broth to the pot and heat over medium-low heat. Add the burdock and carrot and simmer until tender, about 10 minutes. Add the edamame and simmer gently for a few minutes. Ladle a bit of hot broth into a small bowl and mix well with the miso. Stir the miso into the soup, remove from the heat, and add the spinach. Serve the soup with scallions/spring onions on each serving.

Most Chinese restaurants serve hot-and-sour soups that are heavy on MSG and so salty that they should have a heart-health warning. This delicious, easy soup is a better way to enjoy the lively black pepper kick of a good soup.

Hot-and-Sour Soup with Tofu

2 tsp canola oil

12 oz/340 g firm tofu, drained and pressed

3 tbsp tamari or soy sauce

4 cups/960 ml Basic Vegetable Stock or mock chicken stock

1½ tbsp cornstarch/cornflour

1¾ tsp freshly cracked black pepper

¼ cup/60 ml rice vinegar

1 tsp toasted sesame oil

1 large carrot, julienned

5 scallions/spring onions, diagonally sliced

SERVES 6

1 Preheat the oven to 400°F/200°C/gas 6. Spread the canola oil on a baking sheet/tray.

2 Cube the tofu, spread it on the prepared pan, and sprinkle it with 1 tbsp of the tamari. Bake for 20 minutes, then flip the pieces and bake until firm and browned, 10 minutes more. Put the pan on a rack to cool.

3 Heat the stock in a medium saucepan over medium heat.

4 Combine the cornstarch/cornflour and pepper in a small bowl, then whisk in the vinegar, the remaining 2 tbsp tamari, and the sesame oil. Whisk the cornstarch/cornflour mixture into the hot stock and bring the mixture to a boil for 1 minute.

5 Add the carrot to the soup and simmer for about 3 minutes. Stir in the scallions/spring onions and baked tofu, and remove from the heat. Taste and adjust the seasoning before serving.

The soups of Thailand are hot, sour, salty, and sweet, just like the rest of the cuisine, but you rarely find a vegan version in a restaurant. Take matters into your own hands and make it at home—it’s better that way.

Tom Yum Soup with Tofu

1 tsp canola oil

1 small dried Thai red chile

4 large dried mushrooms (any variety)

1 large stalk lemon grass, bruised with the back of a chef’s knife

4 garlic cloves, coarsely chopped

6 kaffir lime leaves, or 1 lime, zest pared off in strips

4 slices fresh ginger

4 large shallots, sliced

1 large carrot, sliced

4 oz/100 g fresh straw or shiitake mushrooms, sliced

2 tbsp palm sugar or brown sugar

2 tbsp tamari or soy sauce

1 tbsp dark miso

12 oz/340 g firm tofu, drained and pressed

1 cup/30 g cilantro/fresh coriander

SERVES 5

1 In a large pot over high heat, warm the oil. Add the chile. Stand back, turn on the fan, and cook until it is blackened. Remove the pan from the heat, take out the chile, and add 2 qt/2 L water, the dried mushrooms, lemon grass, garlic, lime leaves, and ginger.

2 Return the pot to high heat and bring to a boil. Lower the heat to a gentle simmer and cook until the stock is tinted and flavorful, about 45 minutes.

3 Strain the stock into a large bowl or pot and discard the solids. Taste the stock: If you want more heat, return the chile to the pot and cook it with the soup.

4 In a second large pot, combine the stock with the shallots, carrot, fresh mushrooms, palm sugar, tamari, and miso. Bring to a simmer, and cook until the mushrooms are tender. Taste and adjust the seasoning.

5 Cube the tofu. Gently stir it into the soup and heat through. Stir in the cilantro/fresh coriander and serve.

Japan’s miso soups are understated and minimalist compared to this Korean version. This winter stew has all the spice and flavor you would expect from the people who invented kim chee. Serve the stew with rice and Instant Kim Chee or some Sushi-Bar Seaweed Salad on the side for a great meal.

Korean Miso-Tofu Soup (Doenjang Jigae)

4 large dried shiitake or black mushrooms

3 oz/85 g daikon, peeled and sliced

½ medium onion, sliced

One 6-in/15-cm piece dried kombu

6 tbsp/90 ml dark miso

4 slices/11 g fresh ginger

4 garlic cloves, halved

1 tsp red pepper flakes

2 cups/360 g cubed zucchini/courgette

8 oz/225 g cubed red potato

4 oz/115 g fresh shiitake mushrooms, stemmed

12 oz/340 g silken tofu, cubed

1 large red Fresno chile, slivered, for garnish

2 large scallions/spring onions, diagonally sliced, for garnish

SERVES 4

1 Put 2 qt/2 L water in a large pot and add the dried mushrooms, daikon, onion, kombu, miso, ginger, garlic, and pepper flakes. Bring to a boil, then reduce the heat to a simmer for 20 minutes. Line a colander with a sturdy paper towel/absorbent paper and set it over a bowl. Strain the liquid through the paper, carefully shifting the vegetables to the sides to help it drain completely. Discard the solids.

2 Add the broth to a large pot and bring it to a simmer. Add the zucchini/courgette, potato, and shiitakes and cook for about 10 minutes, until the potatoes are cooked all the way through.

3 Add the tofu and simmer for about 5 minutes to heat through. Serve the soup in bowls garnished with the chile and scallions/spring onions.

There comes a moment in summer when all that sweet corn on the cob is ripe and ready. That’s the perfect time to make this light and lean soup. The corncobs help to flavor the stock, so don’t throw them out.

Summer Corn Soup with Edamame Garnish

6 ears corn, kernels reserved (keep cobs for stock)

2 tbsp extra-virgin olive oil

1 cup/120 g chopped onions

½ cup/60 g chopped celery

4 garlic cloves, roughly chopped

1 medium Yukon gold potato, chopped

1 cup/185 g seeded diced tomato

1 tbsp minced fresh dill

½ tsp salt

½ tsp freshly cracked black pepper

Cayenne

½ cup/85 g shelled edamame, chopped

SERVES 4

1 Break the cobs in half and put them in a large pot with 6 cups/1.4 L water. Bring to a boil over high heat, then reduce the heat and simmer for 30 minutes. Strain the liquid and reserve it, discarding the cobs.

2 In the same pot, warm the oil over medium heat and add the onions, celery, and garlic. Sauté, stirring, until the onions are soft and clear, about 5 minutes. Add the potato and stir for a few minutes, then add the corncob water. Bring to a boil, then reduce the heat to medium and cover. Cook for 10 minutes.

3 Add the corn kernels to the pot and simmer for 5 minutes. Scoop out 1 cup of the vegetables and reserve.

4 Transfer the remainder of the pot to a food processor or blender in batches, and hold the lid on with a folded kitchen towel so that no splatters will burn you. Carefully puree; the liquid will be hot. Return the puree to the pot and stir in the reserved vegetables.

5 Stir in the tomato, dill, salt, and pepper. Season with cayenne. Serve each bowl of soup garnished with 2 tbsp chopped edamame.

This is a very old Scottish soup, one that would have been made to keep body and soul together in the fall and winter months. Barley is a great source of cholesterol-lowering fiber, and apples have been shown to improve brain health. Those Scots were onto something!

Apple-Barley Soup

1 tbsp canola oil

2 large onions, thinly sliced

3½ cups/840 ml Basic Vegetable Stock

2 large carrots, chopped

1½ cups/360 ml apple cider

½ cup/100 g pearl barley

1 tsp dried thyme

¼ tsp dried marjoram

1 bay leaf

2 cups/250 g chopped unpeeled apples

¼ cup/7g chopped fresh parsley

1 tbsp freshly squeezed lemon juice

¼ tsp salt

SERVES 6

1 In a small soup pot, heat the oil over medium heat. Add the onions and sauté for 5 minutes, stirring constantly. Reduce the heat, cover, and cook until the onions are browned, stirring frequently, about 10 minutes.

2 Add the stock, carrots, cider, barley, thyme, marjoram, and bay leaf. Cover and cook for 1 hour, or until the barley is tender.

3 Add the apples, parsley, lemon juice, and salt. Cook for 5 minutes, or until the apples are slightly soft. Discard the bay leaf and serve.

Farro is an ancient form of wheat from Italy. If you can’t find it, use wheat berries, kamut, spelt, or even barley. The plump grains stay a bit crunchy in the soup, and explode with wheaty flavor. “Wild mushroom” is a term that refers to any mushroom besides the button variety, even though many of the formerly wild mushrooms are now cultivated, making them more available.

Wild Mushroom and Farro Soup

¾ oz/20 g dried wild mushrooms

1 large bay leaf

1 stem fresh thyme

½ tsp whole black peppercorns

1 small onion

1 garlic clove

1 tbsp extra-virgin olive oil

¼ cup/50 g farro or wheat berries, soaked overnight

¼ cup/60 ml dry sherry

2 tbsp tamari or soy sauce

¼ tsp salt, plus extra if needed

8 oz/225 g fresh oyster and shiitake mushrooms, sliced

Freshly cracked black pepper

SERVES 5

1 In a large pot, combine 6 cups/1.4 L water, the dried mushrooms, bay leaf, thyme, and peppercorns. Bring to a boil over high heat.

2 While the water is heating, slice the onion. Set the onion slices aside and put the trimmings into the pot with the dried mushrooms. Peel and chop the garlic, and throw the peels in the pot. When the water boils, reduce the heat to a gentle simmer. Simmer for 40 minutes, then strain the liquids into a large bowl or pot. Discard the solids.

3 In a 3-qt/2.8-L pot, heat the oil. Add the onion and garlic and stir and sauté over medium heat until softened. Add the farro, 1 qt/960 ml of the stock you just made, the sherry, tamari, and salt. Bring to a boil.

4 Cover the pot and reduce the heat to a simmer. Cook until the farro is tender, about 1 hour.

5 When the grains are tender, add the fresh mushrooms and simmer until soft. Season with salt and pepper and serve.

If you love mushrooms, you will love this super mushroom soup, intensified with both dried and fresh mushrooms and a hint of earthy sage to keep it tethered to the ground. It has all the creamy, luxurious texture of a dairy-based soup, thanks to pureed rice, mushrooms, and nondairy milk.

Cream of Cremini Mushroom Soup with Sage

¼ oz/10 g dried mushrooms

1 tbsp extra-virgin olive oil

½ cup/60 g chopped onion (save the trimmings)

8 oz/225 g fresh cremini/brown or baby bella mushrooms, chopped (save the trimmings)

2 garlic cloves, chopped

½ cup/100 g arborio rice

1½ cups/360 ml plain soymilk or other milk

½ tsp dried sage

½ tsp salt

1 dash Tabasco sauce

SERVES 4

1 In a 2-qt/2-L pot over high heat, bring 3 cups/720 ml water and the dried mushrooms to a boil, then lower the heat to a simmer. (Add any onion and mushrooms trimmings to the pot.) Cook, simmering gently, until the liquid is golden and fragrant, about 40 minutes.

2 In a large pot, heat the oil and sauté the onion until golden. Add the fresh mushrooms and garlic and cook until tender.

3 Remove half the sautéed vegetables to a bowl and reserve. Strain the dried-mushroom water through a coffee filter, saving the rehydrated mushrooms if desired. There should be 2½ cups/600 ml of stock, so add water if needed.

4 Pour the stock into the pot with the sautéed vegetables. Chop the reserved rehydrated mushrooms (if using) and add to the bowl of sautéed vegetables. Add the rice to the pot, bring to a boil, and reduce the heat. Simmer until the rice is falling apart, about 30 minutes.

5 In a blender or food processor, puree the hot mushroom mixture in batches. Put the lid on and hold it down with a folded kitchen towel so that no splatters will burn you. Return the puree to the pot, add the soymilk and reserved vegetables. Season with the sage, salt, and Tabasco. Heat through before serving. If it's too thick for your taste, add water or soymilk.

One of the first meals my mother taught me to make was a creamy potato soup made with leftover mashed potatoes and milk. That was pretty spartan, really, but it had the potato’s creamy appeal that keeps us coming back again and again. Now I make it with fragrant thyme, garlic, and nondairy milk for a lush bowl of potato goodness.

Potato-Leek Soup

1½ lb/680 g leeks

2 tsp extra-virgin olive oil

2 garlic cloves, chopped

1 tsp fresh thyme

2 lb/910 g yellow potatoes, chopped

3 to 4 cups/720 to 960 ml Basic Vegetable Stock or water

3 scallions/spring onions, chopped

½ cup/15 g fresh parsley, chopped

1 tsp salt

1 dash cayenne

1 cup/240 ml soymilk or other milk

SERVES 6

1 Slice the white part of the leeks into rounds, then submerge them in water to get out any grit. Drain and pat dry.

2 In a large soup pot, heat the oil over medium heat. Add the leeks and sauté until they are golden and sweet, reducing the heat to low if they start to stick.

3 Add the garlic and thyme and sauté for 2 minutes. Add the potatoes and just enough stock to cover them. Raise the heat and bring to a simmer, then cover and cook until the potatoes are tender and disintegrating, about 20 minutes.

4 In a blender or food processor, puree or coarsely mash the soup in batches. Put the lid on and hold it down with a folded kitchen towel so that no splatters will burn you. Return the soup to the pot. Add the scallions/spring onions, parsley, salt, and cayenne. Gradually stir in the soymilk to reach the desired thickness. Heat gently to serve, but don’t boil or it might separate or scorch.

Golden turmeric burnishes this smooth soup to a healthful glow, whose tint tips you off to the presence of this health-promoting spice. Roasting the cauliflower deepens the nutty flavor of this underappreciated vegetable.

Curried Cauliflower Soup

4 cups/400 g cauliflower florets

4 tsp canola oil

1 cup/120 g chopped onions

2 garlic cloves, chopped

1 tbsp minced peeled fresh ginger

1 tsp ground turmeric

1 tsp ground cumin

½ tsp ground coriander

2 medium Yukon gold potatoes, chopped (2 cups)

1 large carrot, chopped

1 cup/240 ml unsweetened rice milk or coconut milk

1 tbsp lemon zest

½ tsp salt

SERVES 4

1 Preheat the oven to 400°F/200°C/gas 6. In a large roasting pan/tray, toss the cauliflower with 2 tsp of the oil and roast for 20 minutes, or until it is soft and browned.

2 In a large soup pot, heat the remaining 2 tsp oil over high heat. Add the onions and cook, stirring constantly. Reduce the heat as the onions start to sizzle. Sauté until the onions are soft and golden. Add the garlic, ginger, turmeric, cumin, and ground coriander and stir over low heat for 1 minute, or until fragrant.

3 Add the potatoes, carrot, 1 cup/240 ml water, and half of the roasted cauliflower. (Reserve the remaining cauliflower to add to the finished soup.) Bring to a boil, then cover and cook for about 10 minutes, or until the potatoes are falling-apart tender.

4 When everything is butter soft, transfer the soup to a blender or food processor in batches. Put the lid on and hold it down with a folded kitchen towel so that no splatters will burn you. Puree the soup. Add the milk, lemon zest, and salt and pulse to mix, then return the soup to the pot. Add the reserved cauliflower. Heat through and adjust the seasonings before serving.

I used to make cream of broccoli soup in a restaurant once a week, but it was to use up all the broccoli stems that we had saved from other recipes. Broccoli stems are full of sweet, juicy broccoli goodness, so be sure to save them to use in this soup.

Creamy Broccoli Soup with Basil-Pea Pesto

1½ lb/675 g broccoli

½ cup/60 g sliced onion

2 cups/475 ml Basic Vegetable Stock, plus 2 tbsp

¼ cup/50 g white rice

1 cup/120 ml plain vegan creamer or other milk (optional)

1 tsp salt

Freshly cracked black pepper

1 pinch cayenne

Pesto

½ cup/15 g fresh basil

½ cup/60 g frozen peas, thawed

1 garlic clove, peeled

1 tbsp pine nuts

2 tbsp extra-virgin olive oil

Plain vegan creamer or other milk, as needed

½ tsp salt

SERVES 6

1 Peel and chop the broccoli stems, reserving the florets. Put the stems and onion in a big pot and add the 2 cups/475 ml stock and the rice. Bring to a boil and then reduce the heat. Simmer until the vegetables and rice are very tender, about 20 minutes. While the soup cooks, set up a steamer and bring the water to a simmer. Steam the broccoli florets just until they are bright green.

2 In batches in a blender or food processor, puree the broccoli stem mixture with about one third of the florets. Put the lid on and hold it down with a folded kitchen towel so that no splatters will burn you. Puree it until smooth, adding creamer only as necessary. Return the puree to the pan and gently reheat it, whisking in just enough creamer to make a consistency you like. Stir in the remaining broccoli florets, the salt, pepper, and cayenne.

3 to make the pesto: In a food processor or blender, process the basil, peas, garlic, and pine nuts until finely chopped. With the motor running, add the oil and process until smooth. If the mixture is very chunky, drizzle in creamer, 2 tbsp at a time. Add the salt and process to mix.

4 Serve bowls of warm soup with a swirl of pesto on each.

Smoky chipotle complements sweet squash perfectly, and golden millet thickens the soup with a whole-grain boost. If you are not a chile-head, start with half a chipotle, and see how you like it.

Puree of Squash and Millet Soup with Chipotle

1 tbsp extra-virgin olive oil

1 cup/120 g chopped onions

2 cups/230 g cubed butternut squash (about half of a small squash)

½ cup/100 g millet

3 cups/720 ml Basic Vegetable Stock

1 cup/240 ml plain soymilk or other milk

½ tsp salt

½ tsp ground cumin

1 small chipotle chile in adobo sauce, minced

¼ cup/7 g cilantro/fresh coriander, chopped, for garnish

SERVES 4

1 Set a 2-qt/2-L saucepan over medium heat, and when hot, add the oil. Add the onions and sauté until softened, then lower the heat and cook slowly until the onions are golden, about 10 minutes.

2 Add the squash and millet and raise the heat, stirring until the millet is hot and the squash is lightly browned. Add the stock, bring to a boil, and lower the heat to the lowest setting. Cover and cook until the millet is completely broken apart and porridgey, about 40 minutes.

3 Working in batches, transfer the soup to a blender or food processor. Put the lid on and hold it down with a folded kitchen towel so that no splatters will burn you. Puree the mixture thoroughly, then gradually add the soymilk with the machine running. Add the salt and cumin and pulse to mix.

4 Scrape the soup back into the saucepan to reheat or hold it until serving time. Stir the chipotle into the soup. Heat gently for about 5 minutes to infuse the soup with smoky flavor.

5 Serve each bowl garnished with the cilantro/fresh coriander.

Cabbage with caraway is a classic flavor combination, the peppery little seeds giving a bit of snap to the butter-soft cabbage. This is peasant food, so have a hunk of crusty bread and keep warm.

Creamy Cabbage and Caraway Soup

2 tbsp Earth Balance margarine or oil

1 cup/120 g chopped onions

2 tsp caraway seeds

8 oz/225 g cabbage, finely chopped

1 medium red or yellow potato, chopped

3 cups/720 ml Basic Vegetable Stock or water

1 cup/240 ml plain soymilk or other milk

1 cup/30 g fresh parsley, chopped

½ tsp salt

Freshly cracked black pepper

SERVES 6

1 In a large soup pot, melt the margarine over medium heat. Add the onions and caraway, and sauté until the onions are golden, at least 10 minutes, reducing the heat if the food starts to stick.

2 Add the cabbage and potato and sauté for 5 minutes. Add the stock and raise the heat. When the soup comes to a boil, lower the heat to a simmer, then cover and cook until the potatoes are falling apart and the cabbage is very soft, about 15 minutes.

3 Scoop about half of the cabbage mixture into a blender or food processor. Put the lid on and hold it down with a folded kitchen towel so that no splatters will burn you. When the mixture is smooth, add the soymilk, parsley, and salt. Puree until smooth.

4 Return the puree to the pot with the remaining cabbage and stir over low heat. Serve warm, and crack lots of black pepper over each bowl.

Borscht is synonymous with Russia, where peasants survived the frigid winters by filling a root cellar with beets to make borscht until spring. A big bowl of crimson beets is such an elemental pleasure, with the sweet, earthy roots swimming in hot broth. Beets are a great souce of iron, vitamin C, folate, and magnesium, so eat two bowls.

Borscht

1 tbsp extra-virgin olive oil

1 cup/120 g chopped onions

1 lb/455 g beets/beetroot, peeled and diced (reserve the greens)

1½ cups/210 g chopped Yukon gold potatoes

2 medium carrots, chopped

2 ribs celery, chopped

1 tsp caraway seeds

1 tbsp red wine vinegar

1 tbsp agave syrup

1 tsp salt

1 tsp dried dill

Black bread, for serving (optional)

Soy yogurt or soy sour cream, for serving (optional)

SERVES 6

1 Set a large soup pot over high heat. When it is hot, add the oil. Add the onions and sauté, reducing the heat when the onions start to brown. Cook for as long as you have time (longer cooking brings out the sugars), but at least until the onions are translucent. Add the beets/beetroot, potatoes, carrots, and celery. Keep stirring for about 5 minutes.

2 Chop 2 cups/60 g of the reserved beet greens. Add to the pot along with 1 qt/960 ml water and the caraway. Bring to a boil.

3 Lower the heat to a simmer and cook until the beets/beetroot are very tender, about 10 minutes. Add the vinegar, agave syrup, salt, and dill. Simmer for another 5 minutes to bring the flavors together.

4 Serve the soup hot with black bread, or refrigerate it until cold and serve with a dollop of soy yogurt, if desired.

There are a million ways to make chili, and this is a great one. Bulgur has the chewy quality of ground beef, but it adds only fiber, antioxidants, and protein—no fat. Lentils cook quickly and melt into this lush stew, rich with dried ancho chile flavor.

Lentil Chili with Bulgur and Anchos

1 cup/250 g lentils, soaked and rinsed

4½ cups/1 L Basic Vegetable Stock or water

1 medium carrot, chopped

½ cup/60 g chopped onion

1 bay leaf

2 green bell peppers/capsicums, chopped

1 large dried ancho pepper, dry-toasted and crumbled

14 oz/400 g canned/tinned fire-roasted crushed tomatoes

½ cup/100 g bulgur

2 garlic cloves, chopped

1 tbsp ground cumin

1 tbsp chili powder

1 tbsp dried oregano

½ tsp salt

SERVES 5

1 Put the lentils in a soup pot. Add the stock, carrot, onion, and bay leaf. Over high heat, bring to a boil, then reduce to a simmer, cover, and cook for 20 minutes.

2 Add the bell peppers/capsicums and ancho to the pot. Simmer for 20 minutes, then check the lentils for doneness. They should be very soft. Add the tomatoes, bulgur, garlic, cumin, chili powder, oregano, and salt.

3 Simmer the chili for 15 minutes more to bring the flavors together and finish cooking the bulgur, adding more water or stock if needed. Taste and adjust the seasonings before serving.

An African influence is definitely present in the home cooking of Jamaica, where spices grow in abundance and coconuts are everywhere. Rastafarians are vegetarian as part of their religion, and it is easy to find vegan food on the island. Get small, tender collards if you can find them. They are the closest thing to the callaloo greens that Jamaicans put in this stew.

Jamaican Tofu Chowder with Collards

12 oz/340 g extra-firm tofu, drained and pressed and cubed

1 tbsp freshly squeezed lime juice

2 tsp tamari or soy sauce

1 tbsp Earth Balance margarine or olive oil

½ cup/50 g chopped scallions/spring onions

2 large red Fresno chiles, chopped

1 tbsp fresh thyme, chopped

2 garlic cloves, chopped

1 lb/455 g sweet potatoes, cubed

1 small carrot, chopped

1 tbsp mild curry powder

2 large bay leaves

3 cups/720 ml Basic Vegetable Stock

14 oz/400 g coconut milk

3 cups/105 g chopped collard greens

½ tsp salt

Cooked rice, for serving

SERVES 6

1In a bowl, gently toss the tofu with the lime juice and tamari. Set aside.

2 In a large pot over medium heat, melt the margarine. Add the scallions/spring onions, chiles, thyme, and garlic and cook until fragrant.

3 Add the sweet potatoes, carrot, curry powder, and bay leaves and stir over medium heat until the curry scents the kitchen. Add the stock and milk and bring to a boil, then reduce to a good simmer. Cook, uncovered, until the sweet potatoes are tender, about 10 minutes.

4 Stir in the collards and reserved tofu and simmer until the leaves are soft and bright green, about 10 minutes. Season the soup with the salt and serve it with rice.

This deep, winey, herbed stew is a great way to make seitan taste really beefy. Parsnips and carrots are bathed in the classic flavors of a bourguignon stew, served over comforting noodles.

Seitan Burgundy Stew with Parsnips

2 tsp extra-virgin olive oil

½ cup/60 g chopped onion

8 oz/225 g seitan, cut into bite-size pieces

1 medium parsnip, chopped

1 large carrot, chopped

2 bay leaves

2 tsp fresh thyme, chopped

2 garlic cloves, chopped

1 strip orange peel

Freshly cracked black pepper

1½ cups/360 ml Basic Vegetable Stock

1 cup/240 ml dry red wine

1 tsp cold-press corn oil

2 tbsp unbleached all-purpose/plain flour

8 oz/225 g dried eggless noodles

2 tbsp/7 g chopped fresh parsley

SERVES 4

1 In a 2-qt/2-L saucepan, heat the olive oil. Add the onion and sauté until it is translucent, about 5 minutes. Add the seitan, parsnip, carrot, bay leaves, thyme, garlic, orange peel, and a generous grinding of pepper. Cook, stirring, for 15 minutes.

2 Add the stock and wine and bring the soup to a simmer. Lower the heat to keep it at a simmer and cook until slightly reduced, about 15 minutes. Discard the orange peel and bay leaves.

3 To thicken the stew, heat the corn oil in a small saucepan. Work in the flour with a heat-safe spatula to make a paste and cook over medium-low heat for 2 minutes, stirring and mashing. Pour some of the stew liquids into the flour mixture and mix well. Stir the paste into the stew, and simmer for 5 minutes, or until thickened slightly. If it becomes too thick, add some stock or water.

4 Meanwhile, bring a large pot of salted water to a boil. Cook the noodles according to the package directions. Serve the stew over the noodles, sprinkled with parsley.