January 8, 2018
During the winter months, there is nothing more comforting than a hearty bowl of soup. Plant based soups filled with pulses are hearty and nutritious and easy of the budget too. There are so many interesting soups our there and there are so easy to make, why settle for canned tomato and cream of mushroom.
We eat a lot of soup over the winter months. Most soup recipes make enough for 6 to 8 people, so for most families that means a pot of soup will do for 2 or 3 meals. Soup makes a great lunchbox meal too, packed hot in a thermos. And most soups freeze well, so if you can’t eat the whole pot within the week, freeze some for a quick easy meal when your time is limited.
Below are four of my favorite soups.
Red Lentil Carrot and Coconut Soup
This is our favorite go to soup. It is easy to prepare and can be done on the stove top or in a slow cooker. The red lentils dissolve into the broth so its perfect for those who don’t particularly love lentils. And for those who love heat, it can be spiced up with chillies to your taste. The recipe was featured at our Cooking with Lentils class August 2016 and can be found here.
South America Black Bean Soup
This is another long time favorite of ours. If you don’t like it spicy, omit the jalapeño pepper
• 2 onions, diced
• 2 stalks celery, diced
• 2 carrots, diced
• 2 cloves garlic, chopped
• 1 jalapeño, diced fine
• 1 tsp thyme
• 2 tbsp cumin seeds
• 1 tbsp oregano
• 1 tsp salt
• 1 tsp ground black pepper
• 2 tbsp tomato paste
• 6 cups vegetable stock
• 2 cans black beans, drained and rinsed (or 3 cups cooked)
• 1/3 cup lime juice
• Cilantro, finely chopped or dried
In a large pot, sauté onions celery carrots garlic and jalapeño in about ¼ cup broth until onions are translucent. Add thyme, cumin, oregano, salt and pepper. Sauté a few minutes longer. Add remaining ingredients except lime juice and cilantro. Bring to a boil and simmer gently for 1 hour. Or place all ingredients in a crock pot and cook on high for 4 hours or on low for 10. Add lime juice and cilantro and serve.
Adapted from 125 Best Vegetarian Slow Cooker Recipes by Judith Finlayson
Caribbean Pepper Pot Soup
This is another great recipe from the cookbook 125 Best Vegetarian Slow Cooker Recipes by Judith Finlayson. The original is made with hot peppers and packs quite a punch, but it is easily toned down to your spice level.
• 1 onion, finely diced
• 3 stalks celery, finely diced
• 4 cloves garlic, chopped
• 1 tbsp ginger root, minced
• 1 tbsp mild chilli powder
• ½ tsp ground coriander seeds
• ½ tsp crushed chillis (Omit for a mild version)
• ½ tsp salt
• ½ tsp ground black pepper
• 1 tsp brown sugar
• 3 cups butternut squash, peeled cut into ½ inch cubes (or substitute carrots)
• 1 can kidney beans, rinsed and drained (or 1 ½ cups cooked)
• 1 ½ cup diced tomatoes, including the juice
• 6 cups vegetable stock
• 1 pepper (red, green, yellow or orange), diced small
• ½ can of coconut milk
• Fresh or dried cilantro or parsley
In a large pot, place onion, celery, garlic and ginger along with about ¼ cup broth. Cook until onion is translucent. Add remaining ingredients except coconut milk and cilantro or parsley. Bring to a boil and simmer 1 to 2 hours. Or place all ingredients in slow cooker and cook on high for 4 hours or low for 10 hours. Add coconut milk and cilantro or parsley. Serve.
13 Bean Soup
I make this with a 13 Bean mixture by Bob’s Red Mill, which has a variety of beans as well as split peas and lentils. The quicker cooking pulses like the peas dissolve nicely into the broth producing a thick flavorful soup. You can find my recipe here.
Convert your old family favorites to whole food plant based.
Most soups can easily be converted to plant based as meat, or meat broth is only a part of the soup, not the whole entrée. Eliminate the meat and add lentils or beans. Many recipes ask you to sauté the veggies in oil before making the soup, but you can easily sauté in broth, eliminating the oil. And in most cases, you can skip this step all together, and just toss the veggies into a pot with the broth to cook without any loss in flavor. Consider adding a handful or two of finely chopped greens (kale or spinach are good ones) to your soup at the end of cooking. You will hardly notice they are even there.
Some more links to favorites for you to try: