vegan soup – Page 2 – The Vegan Love Project

Curried Moong Dal Soup (Yellow Split pea)

Moong Dal is a traditional Indian pulse, it is a yellow split pea with the hull removed. It has a sweet and nutty flavor to it and makes a perfect addition to any vegan, gluten free diet as a quick cooking source of vegetable protein. This is one of my most favorite of the lentils. The soup cooks relatively fast and has a tremendous amount of flavor.

CURRIED MOONG DAL SOUP

Wheat-Free, Gluten-Free

1-1/2c moong dal, (yellow split peas) washed and drained

1 large onion, coarsely chopped

2t chipotle powder

1/4t black pepper

1/2t cayenne pepper

1 vegetable bouillon cube (or veggie broth to replace the water)

3T extra virgin olive oil

4c boiling water

1T mild curry powder

2t cumin powder

1t turmeric

1t salt or to taste

1/2c fresh cilantro, minced

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

In a large soup pot, add the olive oil and sauté the onions until golden and soft. Add the salt, chipotle powder, black and red pepper and the other spices. Add the split peas, mixing them into the vegetables. Add the boiling water, the bouillon cube (or broth). Bring to a boil and reduce heat and simmer for 30-40 minutes. In the last few minutes of cooking, add in the fresh cilantro.

Serve with fresh cilantro sprinkled on top.

At this point, the soup is delicious as is or can be pureed to make a lovely, smooth, soup.

FOR PUREED SOUP:

In batches, in a blender or vitamix*, puree the split pea soup. Adjust the seasonings before serving.

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

White Girl Pho / Asian Noodle Soup

This is a favorite go to soup. I LOVE the flavor of this soup. It reminds me of a macrobiotic soup I used to get in Los Angeles at a restaurant called Inaka. They would use glass noodles, also gluten free. I use rice vermicelli, but glass noodles (mung bean noodles) or any other rice pasta of your choosing would be equally delicious. I adore the Japanese sweet yams, they are white in flesh color and subtly sweet. This is a fast, awesome, satisfying, winter treat.

Asian Noodle Soup

1 small onion, thinly sliced

1 clove garlic, smashed and minced

1 small carrot, thinly cut on the bias

1 stalk celery, thinly cut on the bias

1 honkin’ large handful of baby spinach

1/2 pound of tofu, cut into small cubes

1 small japanese yam or sweet potato, thinly cut on the bias

1t hot sesame oil

3T olive oil

2T Tamari

1” piece of fresh ginger, sliced or grated (slices can be removed, grated adds more flavor but floats around in the soup)

1/2 pound of asian style rice noodles

2 dried or fresh shitake mushrooms, thinly sliced

1t red chili flakes or 1/2 fresh hot pepper

4c hot water

1t toasted black or white sesame seeds *optional

salt and pepper to taste

In a heated soup pot, add the olive oil. Saute the onions, garlic and mushrooms until golden in color and aromatic. Add in the tamari, and the hot water.

Add in the sweet potato, fresh ginger, tofu cubes and bring to a low boil, reduce heat and simmer for 10-15 minutes or until the yams have softened. At this point, taste the broth, add in more Tamari if necessary, and also some salt and pepper.

Bring the temperature up again to a low boil and add the hot sesame oil, the uncooked noodles, carrots and celery and cook just until the noodles are done through.

In the last few minutes of cooking, add in the fresh spinach. Season if necessary.

Serve immediately.

Broccoli & Potato Soup with Brown Rice

Everything local, the broccoli, potatoes, carrots, garlic, even the ginger. Such an easy soup, so delicious and warming. You could replace the brown rice with another grain or even with a pasta of your choosing.

Broccoli & Potato Soup with Brown Rice

2c potatoes, peeled and medium diced

1c onion, small dice

1 carrot, small dice

1 bunch broccoli, separate florets, stems medium dice

1 bouillon or veggie broth to replace the water

4c boiling water

1” piece of fresh ginger, grated

1-2c cooked brown rice

1t Hot sesame oil *opt

½ t black pepper

2T olive oil

In a separate kettle, heat up the water. In a soup pot, heat up the olive oil. Add the onions and sauté until golden. Add the carrots and cook for a minute or so before adding the potatoes, broccoli stems and the rice. Add in salt and pepper, hot pepper, and stir until well incorporated. Cover with the hot water and add the bouillon.

Bring to a boil and let simmer for 25-30. Add the broccoli florets, ginger and the sesame oil and simmer for an additional 5-10 minutes. Adjust the seasonings.

Spicy Split Pea Soup

I make this soup at least two to three times a month- It is truly my comfort food- my Dad LOVES this soup. Chipotle powder is what gives this soup its’ smokey flavor. Chipotle powder is a smoked dried Jalapeno with a delicious hot smokey/sweet flavor and is a spice that is always in my kitchen. If you can find liquid smoke, or smoke salt, or another natural smoke flavoring, it adds another layer of tremendous flavor that is typically found in traditional meat based split pea soup. Today I didn’t blend it at all, so I cut the vegetables uniformly. I also added a small thin skinned potato, diced in the last 15 minutes of cooking 1) cuz I had it in the house and 2) potatoes are YUMMY.

Wheat-Free, Gluten-Free

SPLIT PEA SOUP

3T olive oil

1c green split peas

1 small red or yellow onion, medium diced

1 small potato, medium diced *opt

1 small carrot, medium diced

1 veggie bouillon (or replace water with veggie broth)

4c water, pre-boiled

1t chipotle powder

1/2t cayenne pepper or 1 fresh hot pepper or chili

Salt and pepper to taste

2T Fresh parsley- to be added in at the end of cooking time

Heat up 6 cups water, in case you need more.

In a soup pot, heat up the olive oil. Add the onions and sauté until golden. Add the carrots and cook for a minute or so before adding the peas. Add in the spices and stir until well incorporated. Add the peas, cover with the hot water, and add the bouillon.

Let simmer for 45-60 minutes or until everything has softened and the peas have broken down. If you prefer your soup unblended- be sure to cut the veggies small and uniformly so they are pleasant on the spoon. **If blending, you can partially blend or puree the mixture to the desired consistency.

Season to taste.

**Use caution when blending hot liquids

FOR PUREED SOUP:

In batches, in a blender or vitamix*, puree the split pea soup. Adjust the seasonings before serving.

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

Non Traditional Potato Onion Leek Soup

I came home from teaching yoga and wanted something quick and satisfying. The smell of soup cooking is so rewarding, so comforting for me. Everything was local, the potatoes, leeks, and the celery were from the Greenfield Farmers Market, the onions, parsley, hot peppers were from my garden. I partially blended this with an immersion blender and then added the parsley; kale or other greens would be really awesome as an addition toward the end of cook time but not necessary. So delicious. So yum. #nonleft

Non Traditional Potato Onion Leek Soup

Wheat-Free, Gluten-Free

2c thin skinned potato, washed and large dice

1 small red onion, coarsely chopped

1 clove garlic, minced

1 stalk celery

1 leek, trimmed, rinsed and sliced

2c greens; spinach, kale or collards *optional

1/4t black pepper

1 small fresh hot pepper or 1/2t cayenne pepper flakes

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

1t chipotle powder

3T extra virgin olive oil

4c boiling water or vegetable broth (omit the bouillon)

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, celery, hot pepper, and garlic until golden and soft. Add the potatoes, salt, black and chipotle pepper. Continue to sauté until the veggies turn bright, stirring often. Add the boiling water, the bouillon cube (or powder). Bring to a boil and reduce heat and simmer for 30-40 minutes. You can blend for a smooth soup or partially blend with an immersion blender or leave as is. In the last 10 minutes of cooking, add the fresh greens if using. Adjust the seasonings before serving. Serve with crusty bread or add GF pasta or grains of your choosing.

Fall Green Tomato Soup

This soup would be killer with fresh cilantro. When I moved out of Putney, I had so many green tomatoes still left on the vine that initially I though I was going to pickle or marinate, after several days in a wood bowl in the new place, something had to happen….and soon!…what I had was a ton of fresh parsley, local celery and carrots, and hot peppers and onions…. I didn’t process this to completely smooth, I left it sort of rough, definitely blended, but with texture….You could for sure make this more substantial by adding red lentils or pasta for a delicious protein fix however the simple taste of the fall veggies alone are super spectacular…..SO delicious.

Fall Green Tomato Soup

3c chopped fresh green tomatoes

1 one red onion, medium dice

1 carrot, medium dice

1 stalk celery, medium dice

3t extra virgin olive oil

1T raw agave or maple syrup

½ fresh jalapeno or cherry bomb pepper, medium dice

1/4t fresh black pepper

1/4c fresh parsley

1/2t pink salt

3c water

1 veggie bouillon or replace the water with veggie broth

Heat up a soup pot over medium heat. Add the olive oil and the chopped onions, carrots, and celery. Sautee until they are just golden. Add the fresh hot pepper, salt and black pepper and toss around in the pan for a minute or so before adding the fresh tomatoes. Cover with the water (or broth) and bring to a boil over medium heat- about 10 minutes or so. Puree and add in the fresh parsley, adjust seasonings and serve. Top with nutritional yeast and fresh black pepper. YUM!

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

Cauliflower, Tomato & Potato Fall Vegetable Soup

Everything was from my garden in Vermont or from the Greenfield Farmer’s Market….super delicious broth. You can make this more substantial by adding Gluten Free Pasta (or regular) and/or add a bean of your choosing, like chickpeas, pinto or kidney beans.

Cauliflower, Tomato & Potato Fall Vegetable Soup

Wheat-Free, Gluten-Free

1 thin skinned potato, washed and medium diced

1 small onion, coarsely chopped

1 clove garlic, minced

1/2c fresh corn niblets

1 medium tomato, diced

2c cauliflower florets

2c greens; spinach, kale or collards

1/4t black pepper

1 small fresh hot pepper or 1/2t cayenne pepper flakes

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

3T xvo

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 and garlic until golden and soft. Add the tomatoes, potatoes, salt, black and red pepper. Continue to sauté until the veggies turn bright, stirring often. Add the boiling water, the bouillon cube (or powder). Bring to a boil and reduce heat and simmer for 30-40 minutes. In the last 10 minutes of cooking, add the fresh corn, cauliflower and greens. Adjust the seasonings before serving. Serve with crusty bread or add GF pasta or grains of your choosing.

Curried Ginger Squash Soup

Curried Ginger Squash Soup

1 small onion, minced

2T olive oil

2c sweet squash, roasted or steamed- cooked

2T maple syrup, agave, sucanat

2t curry powder

1/4t turmeric

4c hot water or veggie broth

1 veggie bouillon

3t fresh ginger, grated

1/4t cayenne or fresh hot pepper

1/4t salt

3/4c cashew milk *opt

Bring 4c of water to a boil.

In a large soup pot, add the olive oil and sauté the onions with the sweetener until golden and soft. Add the cooked squash, ginger, curry powder, turmeric, salt, black and red pepper. Continue to sauté until the squash, onions, and spices meld, stirring often. Add the boiling water. Bring to a boil and reduce heat and simmer for 15-20 minutes.

In batches, in a blender or vitamix*, puree the soup with the cashew milk. At this point, the soup is delicious without the cashew milk but the crème can be added 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.

Early Fall #NOFAIL Vegetable Soup

All of the vegetables are happening now, everything was either from my garden or local from the farm market. I had made the chickpeas earlier in the week so I had some in the fridge- another bean would fare well. I had sprouted the rice the day before and cooked it to have it in the house. This recipe would be a great way to use up simple leftovers you may have on hand. Any combination of vegetables would be delicious in this, the addition of sautéed greens versus adding them fresh is a boost of flavor for the soup.

Early Fall Vegetable Soup

1 carrot, sliced on the diagonal

½ onion, medium dice

1 stalk celery, sliced on the diagonal

1 clove garlic, smashed, minced

1 small thin skinned potato, medium dice

1/4t cayenne pepper or ¼ of fresh hot pepper

1/2c chickpeas, cooked

2T extra virgin olive oil

½ ear corn off the cob

2c kale, sautéed or raw

1/2c brown rice, cooked

4c boiling water

2T fresh herbs *optional

Salt

Pepper

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 and garlic until golden and soft. Add the carrots, celery, salt, black and red pepper. Continue to sauté until the veggies turn bright, stirring often. Add the chickpeas, potatoes and the rice, mixing them into the vegetables. Add the boiling water and bring to a boil and reduce heat and simmer for 30-40 minutes. In the last 5 minutes of cooking, add the fresh corn and kale.

Adjust the seasonings before serving.

Simple Red Lentil Soup

Simple Red Lentil Soup

Seriously fool proof- red lentils are a mainstay in my vegan lovin diet. They cook really fast and you can have a gorgeous meal in 20 minutes flat from start to finish. Today I literally grabbed some kale and parsley from the garden and put it into the soup after the heat was turned off to let it steam/cook/mingle. DELICIOUS. Going into the colder days, I always have this soup in the house, I eat it for breakfast!

1 medium onion, *coarsely chopped

1-2 stalks celery, *coarsely chopped

1 carrot, *coarsely chopped

1c red lentils

2” piece of fresh ginger, *coarsely chopped

1 vegan bouillon* optional

1/4t black pepper

1t pink salt OR smoked salt (nice change) or more to taste

1/2t cayenne pepper flakes

1t turmeric (cause it’s just so awesome for you)

3T extra virgin olive oil

4c boiling water

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, carrots, celery and ginger until golden and soft. Add the red lentils, and black and red pepper. Continue to sauté until the lentils are well coated in oil. Add the boiling water and bring to a boil. Reduce heat and simmer for 20 minutes partially covered, stirring occasionally. When the lentils are completely cooked, add the salt. In a blender, puree the soup until completely smooth (Or not!!!). Adjust your seasonings as needed.

*Coarsely chopped – if you are not going to puree this soup, then cut your veggies more uniformly to fit on a spoon!

OPTION-Add fresh greens like fresh spinach or kale in the last minutes of cooking if you like.

Sprinkle with nutritional yeast and fresh black pepper. YUM