soup – Page 2 – The Vegan Love Project

Hearty Split Pea Soup with Brown Rice and Carrots

Split Pea Soup with Brown Rice and Carrots

This is a meal in a bowl- SO hearty and satisfying. Amazing way to use up left over cooked rice also! You can find smoked salt in the bulk section of the market or it also available online at specialty purveyors- it gives it an earthy delicious flavor paired well with the chipotle. Add sautéed or cooked greens in at the end of cooking for added flavor, texture and nutrition. I eat this shit morning noon and night.

Wheat-Free, Gluten-Free

2c green split peas, cooked

1 large onion, coarsely chopped

1 clove garlic, smashed and minced

1 large carrot, cut into rounds

1” piece of fresh turmeric, grated

2t chipotle powder

1/2t fresh ground black pepper

1/2t cayenne pepper

1t smoked salt

1 1/2c cooked long grain brown rice

3T extra virgin olive oil

6c boiling water

1t pink salt to taste

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Bring 6c of water to a boil.

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In a large soup pot, add the olive oil and sauté the onions and garlic until golden and soft. Add the peas, smoked salt, chipotle powder, black and red pepper. Add the peas, mixing them into the vegetables. Add the boiling water and the cooked rice. Bring to a boil and reduce heat and simmer for 30-40 minutes. Th consistency is personal, for a heartier, stew like soup, cook longer with more water but let most of the water cook out. Be sure to adjust your seasonings. In the last 10 minutes of cooking, add the carrots rounds, partially cover the soup so that they will steam/cook in the soup but still hold their shape.

Hearty Fall Vegetable Bean Soup with Greens

I broke into my stash of local corn I turned into frozen niblets this summer, mostly everything else is still available in abundance. SO MUCH YUM in a bowl. I used baby limas, I love their creamy mellow, nutty, flavor. You can use any kind of pasta you like or omit it completely- SO. GOOD. WITH.

Hearty Fall Bean Soup with Greens

Wheat-free * Gluten-free

1 medium onion, medium dice

1c tomato puree (I use the bottled glass tomato puree, not a fan of tomatoes in cans)

1 carrot, cut in moons

1 clove garlic, minced

2c baby Lima or cannelini beans, cooked and drained

1-1/2c potatoes, medium dice (about medium, or 4-5 small)

1c corn niblets

2c greens (kale, spinach, Swiss chard) torn into bite size pieces

2t turmeric, fresh or 1t dried

2t hot red pepper flakes

1/4t black pepper

3T extra virgin olive oil

1-2 vegetable bouillon cubes

1/4c fresh basil *optional

2c cooked gluten free pasta- your choice- elbows, ziti, penne, fusili (I used GF elbows)

1t pink salt

6c boiling water

1t salt or to taste

Bring 6c of water to a boil.

In a large soup pot, add the olive oil and sauté the onions, carrots, garlic, salt, pepper, red pepper, and turmeric until golden and soft. . Add the potatoes and the tomato puree and then the boiling water, then the bouillon cube (or powder).

Bring to a boil and reduce heat and simmer for 30-40 minutes.

Add the cooked beans. In the last 5 minutes of cooking, add the greens, fresh frozen corn, cooked pasta and the basil. Garnish with fresh basil and nutritional yeast.

Creamy Roasted Squash Soup or Bisque

Roasted Squash Soup

The squash is the star of this sweet bisque as it should be. Hardly anything is needed to make this sweetie taste delicious. Ideal squashes would be Curri, Butternut, Acorn, Hubbard, or Delicata. The spices simply enhance and showcase the bright golden flesh. Fresh turmeric and ginger give it an added bonus of anti-viral, anti-inflammatory, digestion boosting benefits…Now is the time for this wonderfully satisfying soup.

Wheat-free, Gluten-free

1 large onion, coarsely chopped

3c Hubbard or red Curry, roasted*

1 cloves garlic, minced

1/4t black pepper

1/4t cayenne pepper fresh or dried

3T coconut oil

1″ fresh ginger

1 vegetable bouillon cube (or 1T veggie broth powder)

1t cumin

2t ume vinegar or lemon juice

1t cinnamon

1/2t turmeric fresh or dried

2T maple syrup, sucanat, or palm (coconut) sugar

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4c boiling water

1t salt or to taste

Cashew heavy crème:

1/2c-roasted cashews

3/4c water

OR 1 can of full fat coconut milk.

As a time saver, the squash can be roasted in advance. The roasting step may even be omitted and the squash simply cubed and cooked along with the other vegetables. Roasting draws out the most flavors and brings the sweetness of the squash to life, but it is not a necessity.

Bring 6c of water to a boil- in case you need more

Preheat oven to 350 degrees

Roasting the Squash: Clean the outer shell of the squash with cold water and pat it dry well with a dishtowel or paper cloth. With a sharp knife, split the squash down the middle, creating two halves. Seed the squash using a large spoon, scraping the stringy flesh and seeds from the center. With the cleaned halves, rub with oil and salt. Place face down on a cookie sheet or roasting dish and place in the oven for 40-45 minutes or until the flesh of the squash is tender, yielding to the touch. Let cool. When cool enough to handle, scoop out the roasted squash.

Making the Cashew Cream:

In a blender, grind the cashews to a powder. Add the water and blend at first at low speed and finally walking it up to full power. Let run for about 30 seconds. This should create a thick nut milk, likened to heavy crème.

Making the Soup:

In a large soup pot, add the oil and sauté the onions, and garlic with the sweetener until golden and soft. Add the cumin, turmeric (if using dried), cinnamon, salt, black and red pepper. Add the roasted squash, the boiling water, the bouillon cube (or powder). Bring to a boil and reduce heat and simmer for 20-25 minutes.

In batches, in a blender or vitamix*, puree the soup adding in the fresh ginger and turmeric (if using fresh). At this point, the soup is delicious as is or add the crème or coconut milk to create a wonderfully elegant soup. Adjust the seasonings again after adding the crème.

*Caution: blending hot liquids can be extremely dangerous. Fill the blender only half way and proceed in batches if necessary.

Sprinkle with cinnamon and garnish with pan toasted seeds from the inside of the squash!

Simple Summer Broccoli, Potato & Corn Bowl

Everything is local, happening right now and absolutely fabulous tasting- so simple.

Simple Summer Broccoli, Potato & Corn Bowl

1 crown of broccoli, peeled, de-stemmed, cut into florets

1 medium size red or thin skinned potato, scrubbed, large dice

1/4 medium onion, small dice

1/2 ear fresh corn, shaved from the cob (niblets)

salt and peper to taste

1T olive oil

1/2 jalapeño or cherry bomb pepper

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2c water

Bring water to a boil.

In a medium size soup pot, add the oil and sauté the onions until golden and soft. Add the potatoes, salt, jalapeño and black pepper. Cover with about 1 1/2cups of water and then cover partially to steam the potatoes- about 10 minutes. Add in the broccoli and corn when the potatoes are tender. Steam just until the broccoli is bright green and tender.

Serve with just a little bit of the broth in a shallow bowl, drizzled with more olive oil, salt & pepper.

Cream of Heirloom Tomato Soup

Cream of Heirloom Tomato Soup

This soup is so simple and so delicious. Simple ingredients = amazingness. For a delicious, delicate, light soup, keep it to just the tomatoes- for a more substantial protein fortified option, the addition of white beans fills it out perfectly.

Wheat-Free, Gluten-Free

1 large onion, coarsely chopped

1 clove garlic, minced

3c fresh chopped heirloom tomatoes

1/4c fresh basil

1/2 fresh jalapeño, diced

2T olive

1T coconut oil

6c boiling water

1 veggie bouillon

1t salt or to taste

1c cooked white beans; baby limas, cannelini, or great northern beans *optional

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Cashew heavy cream

1/4c cashews

1c water

Bring 6c of water to a boil.

For the cream:

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In a large soup pot, add the oil and sauté the onions until golden and soft. Add the tomatoes, salt, jalapeño and black pepper. Continue to sauté until the tomatoes soften and begin to break down and the pepper turns bright green. Add in the beans if using. Add the boiling water, the bouillon cube (or powder). Bring to a boil and reduce heat and simmer for 10 minutes.

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In batches, in a blender or vitamix*, puree the tomato soup. At this point, the soup is delicious as is or the crème can be added to create a wonderfully elegant soup. Add the crème into the soup and stir with a ladle to incorporate. Adjust the seasonings again after adding the crème.

*Caution: blending hot liquids can be extremely dangerous. Fill the blender only half way and proceed in batches if necessary.

Hearty Summer Black Bean Soup with Greens

Local greens, tomatoes, corn, onions and garlic- this soup is so satisfying and absolutely delicious.

Hearty Summer Black Bean Soup with Greens

Wheat-free * Gluten-free*

1 large onion, medium dice

2c fresh tomato medium dices or crushed tomatoes

2 cloves garlic, minced

3c black beans, cooked and drained or 2 cans

1 medium sweet potato, medium dice- I Japanese yams which are less sweet than orange

1 medium white potato, medium dice

2c fresh corn niblets

2c greens (kale, spinach, swiss chard)

2t smoked chipotle powder

2t cumin

1t turmeric

2t chili powder

1/4t black pepper

1/4t cayenne pepper

3T extra virgin olive oil

1-2 vegetable bouillon cubes

1/4c fresh parsley *optional

1t-smoked salt

6c boiling water

1t salt or to taste

Bring 6c of water to a boil.

In a large soup pot, add the olive oil and sauté the onions and garlic with until golden and soft. Add in the cleaned greens and sauté until wilted. Remove just the greens from the pan and set aside, reserving for later. Add the beans, spices, salt, black and red pepper, and sautéing for 2-3 minutes. Add the tomatoes, and both the sweet and regular potatoes, then the boiling water, and the bullion cube (or powder). Bring to a boil and reduce heat and simmer for 30-40 minutes.

In the last 5 minutes of cooking, add the sautéed greens and the fresh parsley. Garnish with fresh parsley and nutritional yeast.

Black & White Bean Soup with Greens

Black & White Bean Soup with Greens

This soup is wonderfully hearty and delicious. The rice can be substituted with gluten free pasta or another grain of your choosing. Adding in a mix of greens would be amazing but I am partial to kale.

Wheat-free Gluten-free

1 large onion, medium dice

1c tomato puree or crushed tomatoes

2 cloves garlic, minced

1c cannellini beans, cooked and drained

1c cooked brown rice

1c black beans

2c greens (kale, spinach, swiss chard)

2t smoked chipotle powder

1/4t black pepper

1/4t cayenne pepper

3T extra virgin olive oil

1-2 vegetable bouillon cubes

1/4c fresh basil *optional

1t-smoked salt

6c boiling water

1t salt or to taste

Bring 6c of water to a boil.

In a large soup pot, add the olive oil and sauté the onions and garlic with until golden and soft. Add in the cleaned greens and sauté until wilted. Remove just the greens from the pan and set aside, reserving for later. Add the beans, rice, salt, black and red pepper, and sautéing for 2-3 minutes. Add the tomatoes then the boiling water, the bullion cube (or powder), smoke flavor if using. Bring to a boil and reduce heat and simmer for 20-30 minutes.

In the last 5 minutes of cooking, add the sautéed greens and the fresh basil. Garnish with fresh basil and nutritional yeast.

Simple Lentil Soup with Greens

I used fresh local spinach and it could not have been more satisfying. You can strip this soups down to just the onions and garlic and it would still be delicious. The turmeric adds a boost of anti inflammatory and antibacterial properties that we could all use more of and the cumin just makes it taste good. Serve topped with nutritional yeast and cracked black pepper and gluten free crackers or bread. Super fricken yum

Simple Lentil Soup with Greens

Wheat-Free, Gluten-Free

1c brown lentils, washed and drained

1 large onion, coarsely chopped

1 clove garlic, minced

1-2c spinach, broccoli or other chopped leafy greens

1t turmeric

1/2t ground cumin

1/4t black pepper

1/2t cayenne pepper flakes or 1/2 of a fresh chili or jalapeño

1 vegetable bouillon cube (or 1T veggie broth powder)

2-3T extra virgin olive oil

4c boiling water

1t salt or to taste

Bring 6c of water to a boil, in case you need more

In a large soup pot, add the olive oil and sauté the onions, spices, hot pepper and garlic until golden and soft. Add the lentils, mixing them into the onion mix. Add the boiling water, the bouillon cube (or powder) tamari, and Ume. Bring to a boil and reduce heat and simmer for 30-40 minutes. In the last 10 minutes of cooking, add the greens.

Adjust the seasonings before serving.

Tomato Red Lentil Soup

This soup is so easy to make and a quick cooking source of vegetable protein. Delicious on its own, or packed with freshly steamed, or sautéed greens.

Tomato Red Lentil Soup

1 large onion, coarsely chopped

1 large can or 1 jar (28oz) strained, pureed tomatoes

1 clove garlic, smashed

1t black pepper

1/2t cayenne pepper or fresh jalapeno

1c dried red lentils, rinsed

3T extra virgin olive oil

1t chipotle powder

1-2 veggie bouillons or broth equivalent

6c boiling water (in place of liquid broth)

1t smoked salt or pink salt to taste

OPTIONAL: 2 c fresh greens- 1 bunch kale, bok choy or escarole, coarsely chopped and (pan sautéed in olive oil and garlic is optional)- added in at the end

Bring 6c of water to a boil.

In a large soup pot, add the olive oil and sauté the onions with the garlic and hot pepper until golden and soft. Add the lentils, tomato puree, black pepper and chipotle powder. Add the boiling water and the bouillon. Bring to a boil and reduce heat and simmer for 30-40 minutes. Adjust the seasonings. You can puree the entire soup until super smooth or simply run a burr mixer through it to incorporate the vegetables and lentils or serve it as is.

To serve, in a bowl, place the greens and ladle the soup over. Top with nutritional yeast and season to taste.

Cheddar Cheesy Broccoli Soup

Cheddar Cheesy Broccoli Soup

1 head broccoli, medium dice, florets and stalks separated

1 onion, medium dice

1c cooked brown rice *optional

1t chipotle powder

1/2t smoked salt or pink salt

1/4t fresh black pepper

1T raw agave or maple syrup

1T coconut or olive oil

4c water

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Raw Cheddar Cheesy Sauce

1/2c raw cashews

1/4c water

½ red bell pepper

1t chipotle powder

2T nutritional yeast

1T coconut oil or olive oil

1T mellow miso paste

1t brown rice vinegar

1t ume vinegar or lemon juice

Salt and black pepper to taste

In a blender or food processor, place all of the ingredients and blend until smooth. This can be stored as a dip, a spread or as a cream base for soups!

Bring 6 cups of water to a boil (if you should need more water)

Soup Base:

In a large soup pot, add the oil and sauté the onions with the broccoli stalks until golden and soft. Add the salt, black and red pepper, sweetener and rice if using, sautéing for another 4-5 minutes. Add 4 cups of water and bring to a boil. Add the broccoli florets, reduce heat and continue to simmer until the broccoli has softened and turned bright green. Turn the heat off. With an immersion blender or in batches in a blender, partially puree the broccoli soup; I like to see some broccoli. Add in desired amount of cheddar cheese cream- 1/4c or more and blend well. Serve immediately with more nutritional yeast.

*Caution: blending hot liquids can be extremely dangerous. Fill the blender only half way and proceed in batches if necessary.