Category Archives for Soups

Split pea soup vegan no oil

Split Pea Soup (Vegan)

split pea soup (vegan)

This recipe courtesy of Jerry U, one of my YouTube viewers. Thanks Jerry!

NOTE: Do NOT buy loose, bulk unpackaged split peas, as they may be old and not cook thoroughly. We learned this the hard way.

Ingredients:
18 cups of water in a large pot (note: I couldn’t fit this many cups in my large pot so I used less)
16 oz BAG of rinsed green split peas (yellow ok too but imo not quite as tasty)

2 large peeled sweet potatoes
2 peeled medium carrots
2 stalks of celery and leaves
2 onions
Italian seasoning
salt
pepper

Total time = 1 1/2 to 2 hours, possibly a bit more

Directions:

Puree the celery, carrots and onions in a blender or food processor. Chop the peeled sweet potatoes into cubes or chunks.

Bring water to a rapid boil. Put in the rinsed split peas and pureed celery, carrots and onion. Put in the peeled cubed or chunky sweet potatoes.

Keep the pot uncovered for this phase.

Cook at a medium boil for about a half hour, stirring every once in awhile. Keep at a medium boil for another half hour to an hour and stir more often to keep from sticking. Put in additional water if the need arises, a half cup at a time

When you see the soup start to thicken, put in the Italian seasoning – a thin layer over the top or to taste. Be careful not to put in too much. Put in a pinch of salt and pepper. Cover and bring to a simmer for about another half hour, or until the soup thickens, and stir now and then. When you see that the soup has thickened, take it off the burner, keep it covered, and let it sit on another cold burner for about 10 minutes. Try eating with some toasted whole wheat baguette slices. Enjoy!!

Creamy Low Fat Potato Soup

creamy low fat potato soup

My recipes are starting points for your own creations. There is often one or two main ingredients that are required or have that special uniqueness that people like about my recipes. In this case, the key discovery is that blending a potato with water or milk makes a really creamy soup (or base for my cheeze sauce recipe or thickening a curry sauce). Using various plant foods for texture is one of the amazing things about a plant-based diet!

Ingredients:

-2 large potatoes (I use yellow-fleshed, Yukon gold type potatoes)
-1 cup of non-dairy milk such as unsweetened almond milk
-1/2 cup of water
-2 vegan chicken-style bouillon cubes Try to find lower sodium, no oil versions or use this spice combo from Fat Free vegan.
-1 cup of cooked corn (from frozen, I use “peaches and cream” corn by Green Giant)
-1/2 tsp garlic powder
-1/2 tsp onion powder
-2 tbsp dried chives
ground black pepper (optional)

Instructions:

Cook potatoes until soft using your favourite method. Then remove the skins. Add potatoes and milk to blender and blend until smooth. In a pot bring the water to boil and add the bouillon cubes so that the cubes dissolve, the reduce heat. Meanwhile cook the corn. Once the bouillon is dissolved add the potato mixture and corn. Bring soup to a boil then put on low heat for a few minutes. Add the garlic, onion powder and chives. If the soup is too thick for you stir in some more water (depends on size of potatoes you use). Serve in a bowl with some added black pepper if desired.

You could use vegetable broth instead of the bouillon cubes (about a cup of broth) or 2 cups if you eliminate the milk. The exact liquid amounts depends on the size of potatoes you use so I usually just wing it each time!

Chicken-style soup vegan

Vegan Chicken-Style Soup

Bonnie’s recipe.

vegan chicken-style soup

Ingredients:

• 2 carrots, chopped
• 1 leek, chopped
• 2 celery stalks, diced
• 2 vegan chicken-style bouillon cubes. Try to find lower sodium, no oil versions or use this spice combo from Fat Free vegan.
• 1 tbsp dried italian spices (oregano, basil)
• 1 cup cooked brown rice
• 2 potatoes, cubed
• water, enough to covered vegetables with extra inch or two.

Instructions:

Put all the ingredients in a pot and cover with enough water so that the water line is an inch or two above the vegetables. Cook on medium heat until the potatoes and carrots are soft, at least 30 minutes.

Spicy Asian noodle soup vegan no oil

Plant-Based Diet – Spicy Asian Soup

Asian noodle soup vegan no oil asiansoup2

I winged this but:

1 cup frozen peas
1 cup frozen broccoli
4 baby bok choy chop off the bottom
1 cup chopped Chinese cabbage
1/2 red pepper sliced
1 medium onion
1 cup or more of beans sprouts
2 tbsp vegetable stock powder
1/2 package of vermicelli noodles (depending on how many people are eating enough for bottom of bowl for each person)
Hot sriracha sauce to taste as you eat the soup

(the amounts above are rough estimates, feel free to adjust to your tastes)

I just throw in some frozen peas and broccoli with a cup of water and heat in a big skillet. Then I added chopped onions, the cabbage, bok choy and over time some more water (1 cup or more) and vegetable stock powder to taste. Then I added chopped red pepper and bean sprouts near the end. During this time I’m cooking the vermicelli noodles which only take a few minutes. Put the noodles in a bowl and top with veggies and pour in some of the broth. So yummy! Top with Sriracha hot sauce as you eat the soup for an extra kick!