Our Recipes: Vegan Soups & Stews - Forks Over Knives

Vegan Taco Soup

Ellen Boeke — Fri, 08 Dec 2023 19:07:18 +0000

This belly-warming vegan taco soup has everything you love about the classic hand-held Mexican snack: Smoky seasonings, hearty ingredients, and strips of savory corn tortillas. It starts with roasting tomatoes, onions, and chile peppers until they are browned and full of flavor, then blending them into a paste that forms the base of the soup. From there, juicy corn kernels, hearty black beans, and meaty jackfruit are added into the mix to provide hunger-busting substance. Cilantro and lime add brightness to the broth, while baked tortilla strips make for a crunchy topper. Top everything with extra jalapeño slices if you’re a fan of heat, or feel free to add a dash of your favorite hot sauce.

Tip: The soup base in Step 1 can be made ahead of time and frozen for later use.

For more vegan Mexican soups, check out these tasty ideas:

Yield: Makes 11 cups

Time: 75 minutes

8 cups quartered roma tomatoes
1 cup coarsely chopped onion
2 poblano chiles, halved and seeded
1 jalapeño chile, halved and seeded
6 cloves garlic
2 teaspoons dried oregano, crushed
1 teaspoon pure cane sugar
¼ teaspoon crushed red pepper (optional)
3 cups low-sodium vegetable broth
2 cups frozen roasted corn
1 15-oz. can no-salt-added black beans, undrained
1 14- to 20-oz. can no-salt-added jackfruit, drained and shredded
Sea salt, to taste
2 6-inch corn tortillas, cut into strips
½ cup chopped fresh cilantro
Lime wedges

Instructions

Preheat oven to 450°F. Line two 15×10-inch baking pans with foil. In a large bowl combine the first eight ingredients (through crushed red pepper, if using); mix well. Spread evenly in pans. Roast 45 minutes or until charred in places; cool slightly. Transfer to a blender. (You may want to work in batches.) Cover and blend until nearly smooth. Transfer soup base to a large saucepan. Reduce oven temperature to 400°F.
Stir broth, corn, undrained beans, and jackfruit into soup base. Bring mixture to boiling; reduce heat. Simmer, uncovered, 10 minutes to blend flavors, stirring occasionally. Season with salt.
Meanwhile, spread tortilla strips on a baking sheet. Bake 5 minutes or until crisp.
Serve soup topped with cilantro, tortilla strips, and, if you like, sliced additional jalapeño. Serve lime wedges on the side.

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Green Cabbage and White Bean Soup

Darshana Thacker Wendel — Tue, 05 Dec 2023 18:21:19 +0000

This colorful cabbage soup is packed full of lip-smacking flavor that will make you reach for a second serving before you’ve even finished the first. Savory leeks, tangy tomato paste, and fragrant Italian herbs combine to create an irresistibly slurpable broth that pairs perfectly with the earthy cabbage and hearty white beans. Top this hearty soup with a sprinkle of chopped of fresh parsley, and serve with a side of whole wheat bread to sop up the extra broth.

For more incredible cabbage recipes, check out these tasty ideas:

Tikil Gomen (Ethiopian-Style Cabbage, Potatoes, and Carrots)
Napa Cabbage Salad
Delicata Squash and Roasted Cabbage Stew
Or take a look at our full collection of favorite cabbage recipes

Yield: Makes 8 cups

Time: 30 minutes

2 lb. green cabbage, cored and cut into 1-inch pieces (4 cups)
1 cup finely chopped leek, white part only
1 cup chopped carrots
6 cloves garlic, minced
1 bay leaf
1½ teaspoons dried Italian seasoning, crushed
1 15-oz. can white beans (any variety), rinsed and drained
¼ cup tomato paste
1 tablespoon brown rice vinegar
¼ teaspoon freshly ground black pepper
Sea salt, to taste
1 tablespoon finely chopped fresh parsley

Instructions

In a large pot combine the first six ingredients (through Italian seasoning) and ¼ cup water. Cook over medium about 10 minutes or until carrots are tender, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Add beans, tomato paste, and 6 cups water to pot. Bring to boiling; reduce heat. Simmer, uncovered, 5 to 7 minutes more or until thickened. Remove and discard bay leaf. Stir in vinegar, pepper, and salt. Sprinkle with parsley.

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Khow Suey (Burmese Curry Noodle Soup)

Darshana Thacker Wendel — Mon, 20 Nov 2023 18:11:18 +0000

This brothy Burmese dish is a fragrant one-pot meal packed full of noodles, vegetables, and curried soup. Instead of the traditional coconut milk used in khow suey, this version is thickened with chickpea flour, which gives the soup a creamy texture without all the added fat. Spicy ginger, zesty lime juice, and aromatic cilantro form a trifecta of flavor that heightens the savory yellow curry spices. This is a great meal to throw together on a busy weeknight because you can use any pack of frozen veggies you have on hand and any type of noodle tucked away in your pantry. If you want to kick up the heat, drizzle sriracha over each serving.

From Forks Over Knives: Flavor!

For more vegan noodle soup recipes, check out these tasty ideas:

Yield: Makes 8 cups

Time: 25 minutes

6 oz. dry whole grain long noodles, such as spaghetti, Thai-style brown rice noodles, soba noodles, or udon noodles
½ cup chopped yellow onion
1½ tablespoons curry powder
4 cloves garlic, minced
1½ teaspoons grated fresh ginger
3 tablespoons chickpea flour
1 16-oz. package fresh or frozen stir-fry vegetables (4 cups)
2 cups unsweetened, unflavored plant milk
Sea salt, to taste
½ cup sliced scallions (optional)
2 tablespoons fresh cilantro leaves
3 limes, cut into wedges
Sriracha sauce, for serving

Instructions

Cook noodles according to package directions. Drain in a colander and rinse with cold water.
In a large pot combine onion, curry powder, garlic, ginger, and ¼ cup water. Cook over medium-low 10 minutes or until onion is tender, stirring occasionally.
In a small bowl whisk together chickpea flour and 1 cup water until smooth. Add mixture to pot. Stir in vegetables and 1 cup water. Bring to boiling, stirring constantly; reduce heat. Simmer, uncovered, 10 minutes or until vegetables are tender. Add cooked noodles and the milk; cook 3 to 4 minutes more or until heated through. Season with salt.
Top with scallions (if using) and cilantro. Serve with lime wedges and sriracha.

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Carrot Ginger Soup with Orzo and Kale

Darshana Thacker Wendel — Tue, 07 Nov 2023 18:27:48 +0000

This carrot ginger soup is equal parts refreshing and hearty, which makes it the ideal meal no matter the season. The slurpable stew is packed full of warming flavors while chunks of creamy potatoes, leafy kale, and chopped veggies deliver nutrient-dense fiber and tantalizing texture. Splashes of white wine vinegar and lemon juice dial up the brightness with pops of acidity to balance out the hearty root vegetables, and chewy whole wheat orzo pasta soaks up the flavorful broth. Feel free to serve with a side of crusty bread to sop up any extra soup, but we doubt you’ll leave anything left in your bowl after falling in love at first bite!

For more incredible carrot recipes, check out these tasty ideas:

Vegan BLTA with Carrot Bacon
Carrot Dogs
Zucchini, Tofu, and Carrot Bao Bun Filling
Or take a look at our full collection of carrot recipes

Yield: Makes 8 cups

Time: 50 minutes

6 cups chopped carrots
1 cup chopped yellow onion
1 cup chopped celery
1 cup chopped peeled potato
6 cloves garlic, minced
1½ tablespoons grated fresh ginger
⅛ teaspoon crushed red pepper, or to taste
4 cups low-sodium vegetable broth
1 cup finely chopped kale leaves, stems removed
2 tablespoons dry whole wheat orzo pasta
1 tablespoon white wine vinegar
1 tablespoon lemon juice
Sea salt, to taste
Freshly ground black pepper, to taste

Instructions

In a large pot combine the first seven ingredients (through crushed red pepper) and ¼ cup water. Cook over medium 10 minutes or until onion is tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add broth. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes or until vegetables begin to soften.
Using an immersion blender, blend soup to break vegetables into smaller bits. Do not blend until smooth.
Stir in kale and orzo. Reduce heat to medium-low; simmer 10 minutes more or until pasta is al dente and the soup starts to thicken. Add a little water if you prefer a thinner soup. Stir in vinegar and lemon juice, and season with salt and black pepper.

The post Carrot Ginger Soup with Orzo and Kale appeared first on Forks Over Knives.

Spicy Tomato Soup with Whole Wheat Croutons

Darshana Thacker Wendel — Fri, 03 Nov 2023 02:16:06 +0000

Easy homemade croutons do double duty in this spicy tomato soup: cooked directly into the bisque to help it thicken, and sprinkled atop each serving for a crunchy garnish. A simple base of canned tomatoes and tomato sauce is enhanced with marjoram, basil, thyme, and a handful of other aromatic herbs. Carrots and celery add extra substance to the soup so each serving packs in lots of fresh produce. Serve each bowl as is, or add a dollop of vegan sour cream and a sprig of fresh basil for a fancy garnish. After your first bite of this nourishing recipe, you’ll never go back to store-bought soup again!

For more amazing tomato recipes, check out these tasty ideas:

Yield: Makes 9 cups

Time: 50 minutes

2 slices whole wheat bread, cut into ½-inch cubes
1 cup chopped yellow onion
1 cup chopped celery
1 cup chopped carrots
6 cloves garlic, minced
3 14.5-oz. cans diced tomatoes, undrained
1 15-oz. can tomato sauce
2 teaspoons Italian seasoning, crushed
1 teaspoon dried marjoram, crushed
1 teaspoon dried basil, crushed
½ teaspoon crushed red pepper, or to taste
¼ teaspoon dried thyme, crushed
¼ teaspoon ground mace or ⅛ teaspoon ground nutmeg

Instructions

For croutons, preheat oven to 350°F. Spread bread cubes in a single layer on a baking sheet. Bake 20 minutes or until browned. Let cool.
In a large pot combine onion, celery, carrots, garlic, and ¼ cup water. Cook over medium 10 minutes or until onion is tender and starting to brown, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in the remaining ingredients and 2 cups water. Bring to boiling; reduce heat. Simmer, uncovered, 20 minutes or until vegetables are tender.
Stir in 1 cup of the croutons. Cook 10 minutes more or until soup thickens. Top servings with remaining croutons.

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Vegan Red Curry with Cauliflower and Potatoes

Nancy Macklin, RDN and RDN — Mon, 23 Oct 2023 18:27:36 +0000

This hearty vegan red curry is spicy, savory, and ready to serve in just 30 minutes. Lemongrass, crushed red pepper, and fresh garlic add an extra infusion of flavor to the base of Thai red curry paste, while coconut milk works its plant-based magic to create a velvety sauce that will leave you licking the bowl. Little red potatoes and riced cauliflower absorb the aromatic curry until they’re plump and tender, but feel free to add in any other favorite veggies you have on hand. Serve over brown rice with a garnish of fresh cilantro and a squeeze of lime to indulge in a dish that’s just as much a feast for the eyes as it is your mouth.

For more quick-and-easy curry recipes, check out these tasty ideas:

Lentil, Chard & Sweet Potato Curry
Thai Green Curry Chickpeas with Spinach
Red Curry Noodle Soup
Or take a look at our full collection of curry recipes

Yield: Makes 9⅓ cups curry + 4 cups rice

Time: 30 minutes

1 cup chopped onion
¾ cup chopped red bell pepper
3 cloves garlic, minced
2 tablespoons Thai red curry paste
2 cups low-sodium vegetable broth
2 cups refrigerated unsweetened coconut milk (not canned)
1½ lb. coarsely chopped red potatoes (4 cups)
1 12-oz. package fresh or frozen cauliflower rice
1 6-oz. can no-salt-added tomato paste
1 tablespoon chopped lemongrass (optional)
¼ teaspoon crushed red pepper
1 tablespoon arrowroot powder
Sea salt, to taste
4 cups hot cooked brown rice
¼ cup chopped fresh cilantro
Lime wedges

Instructions

In a large saucepan cook onion, bell pepper, and garlic over medium 2 to 3 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add curry paste; cook and stir 1 minute. Add the next seven ingredients (through crushed red pepper). Increase heat to high. Bring to boiling; reduce heat. Cover and simmer about 10 minutes or until potatoes are tender.
In a small bowl stir together arrowroot powder and 2 tablespoons water. Add to saucepan; cook and stir 1 to 2 minutes or until thickened. Season with salt.
Spoon curry mixture over brown rice and sprinkle with cilantro. Serve with lime wedges.

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Vegan Pasta Fagioli

Darshana Thacker Wendel — Mon, 26 Jun 2023 16:56:06 +0000

Pasta fagioli is a traditional Italian dish that combines pasta and beans in a flavorful, tomato-forward broth. It’s great for clearing out your pantry of straggler ingredients, and our version uses chickpeas (but you can substitute any type of canned bean you have on hand) and frozen mixed veggies to keep things extra easy. Start by simmering crushed tomatoes in a medley of Italian spices, then add in your whole wheat pasta of choice until it gets nice and al dente. The final step is to add the chickpeas and veggies, let it simmer to deepen the aromas, and then serve this slurp-worthy soup with a sprinkling of fresh parsley on top. Vegan pasta fagioli is the perfect weeknight recipe when you want to cook something simple but don’t want to sacrifice the quality of your meal. Buon appetito!

Tip: You can customize the texture of this soup’s tomato base according to your liking: Blend the tomatoes longer in Step 1 if you like a smooth, thick base. Or leave them a little chunkier if you prefer.

For more nourishing vegan soup recipes, check out these tasty ideas:

Yield: Makes 10 cups

4 roma tomatoes, cut into large pieces
2 cups dry whole wheat pasta, such as penne, fusilli, or shells
1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon dried Italian seasoning, crushed
2 cups frozen vegetable medley of your choice
1 15-oz. can chickpeas, rinsed and drained (1½ cups)
⅛ teaspoon freshly ground black pepper
1 tablespoon white wine vinegar
Sea salt, to taste

Instructions

In a blender combine tomatoes and 1 cup water. Cover and blend to desired texture. Transfer to a large pot and add 5 cups water. Bring to boiling. Stir in pasta, garlic powder, onion powder, and Italian seasoning. Reduce heat to medium; simmer 5 minutes. (Pasta will be about halfway cooked.)
Stir in frozen vegetables and chickpeas. Return to boiling; reduce heat. Simmer 8 to 10 minutes more or until pasta is tender. Stir in pepper and vinegar; season with salt. Cook 2 minutes more to allow flavors to blend. Serve warm.

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Creamy Carrot and Pea Soup

Nancy Macklin, RDN — Thu, 25 May 2023 16:53:23 +0000

Fresh ginger, cinnamon, and coriander deliver unforgettable flavor in this creamy carrot soup. Instead of using dairy or oil to achieve its velvety texture, this dish simmers potatoes and chickpeas with the spiced carrots and blitzes them with an immersion blender to release their creamy, hearty properties. Unsweetened beverage-style coconut milk (which you can find next to other plant-based milks in the refrigerator aisle) and lime juice add a decadent mouthfeel to the soup and heighten its Thai-inspired flavor profile when combined with all the warming spices. Each serving is topped with crisp snap peas and a crack of black pepper for a vibrant plant-based meal that will leave you licking the bowl.

For more creamy vegan soup recipes, check out these tasty ideas:

Yield: Makes 13 cups

2 cups chopped onion
3 cloves garlic, minced
3 cups chopped carrots
1 tablespoon grated fresh ginger
1 32-oz. package low-sodium vegetable broth
3 cups chopped peeled Yukon gold potatoes
1 teaspoon ground coriander
Dash ground cinnamon
2 15-oz. cans no-salt-added chickpeas, rinsed and drained (3 cups)
2 cups unsweetened coconut milk beverage (do not use canned)
2 tablespoons lime juice
Sea salt, to taste
Freshly ground black pepper, to taste
2 cups fresh sugar snap peas, halved

Instructions

In a large pot cook onion and garlic over medium 5 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add carrots and ginger; cook 3 to 4 minutes, adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Do not let the ginger burn.
Add vegetable broth, potatoes, coriander, and cinnamon. Bring to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until potatoes are very tender.
Add chickpeas. Remove from heat. Using an immersion blender, puree soup until very smooth. (Or transfer in batches to a blender; cover and blend until smooth. Return to pot.) Stir in coconut milk; simmer 5 minutes. Add lime juice. Season with salt and pepper.
Place sugar snap peas in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 1 to 2 minutes or just until tender. Add to soup, reserving a few to garnish servings.

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Sopa de Nopales

Darshana Thacker Wendel — Fri, 05 May 2023 17:04:46 +0000

When boiled, nopales (cactus) take on a viscous quality that works well in soups, allowing their flavor to meld with other ingredients without becoming mushy. This delicious soup adds sweet corn, hearty black beans, and juicy green peas to the mix so each bite is packed full of filling Southwestern flavors. Mexican oregano enhances the slurpable broth with savory undertones while a squeeze of lemon juice balances out the rich flavors with a pop of citrus. Enjoy as is, or serve with a side of homemade corn tortillas or tortilla chips to sop up any remaining broth. ¡Salud!

For more vegan Mexican recipes, check out these tasty ideas:

Vegan Chile Relleno
Grilled Nopales Tacos
4-Layer Enchilada Cakes
Or take a look at our full collection of vegan Mexican recipes

Yield: Makes 8 cups

3 cups 1-inch pieces cleaned nopales (about 14 oz.) (see tip, below)
3 scallions
½ cup finely chopped onion
10 to 12 cloves garlic, minced
Freshly ground black pepper
2 cups chopped tomatoes
1 teaspoon dried Mexican oregano, crushed
1 15-oz. can black beans, rinsed and drained (1½ cups)
1 cup fresh or frozen corn
1 cup fresh or frozen green peas
Sea salt, to taste
Crushed red pepper (optional)
1 lemon, cut into thin wedges

Instructions

In a large saucepan combine nopales, two of the scallions, and 3 cups water. Bring to boiling; reduce heat. Cover and simmer 20 minutes or until nopales turn dull olive green. Remove and discard scallions.
Meanwhile, in a large skillet cook onion, garlic, and a pinch black pepper over medium 10 minutes or until onion is translucent, adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add tomatoes and oregano; cook 5 to 7 minutes more or until tomatoes are tender.
Transfer sautéed vegetables to saucepan with nopales. Stir in beans, corn, peas, and 1 cup water. Season with salt and black pepper. Cook 10 minutes to blend flavors.
Meanwhile, thinly slice remaining scallion. Garnish soup with scallion and, if desired, crushed red pepper. Serve with lemon wedges.

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Vegan Italian Wedding Soup

Nancy Macklin, RDN — Thu, 20 Apr 2023 17:36:00 +0000

Like a happy marriage, the flavors in this soup join together in perfect harmony. Traditional chicken stock is replaced by a rich veggie broth that’s infused with the lip-smacking flavors of tangy leeks and licorice-scented fennel. Carrots and green beans get delightfully tender as they soak up the savory broth and lend their earthy sweetness to the dish. And while classic recipes usually feature some sort of pasta for extra heft, our healthy, veganized version swaps in nutrient-rich red beans to keep you satiated. But the star of any Italian wedding soup is the meatballs. These lentil-based balls are packed full of zesty seasonings and baked until they’re crisp-on-the-outside and juicy-on-the-inside, making them perfect for both kids and adults. Plop as many as you want into each serving, and then sprinkle on some chopped parsley and cheesy nutritional yeast for a delicious finishing touch.

Tip: You’ll need 1 cup of cooked brown lentils to make the meatballs for this recipe. To prep ahead for that, cook 6 tablespoons dry brown lentils according to package directions; cool. Place in an airtight container and chill up to 3 days.

For more hearty vegan soup recipes, check out these tasty ideas:

Yield: Makes 9 cups soup + 48 meatballs

1 15-oz. can no-salt-added chickpeas, drained, and liquid (aquafaba) reserved
1 cup cooked brown lentils
¾ cup rolled oats
½ cup chopped onion
1 teaspoon Italian seasoning, crushed
½ teaspoon garlic powder
½ teaspoon freshly ground black pepper
2 cups sliced leeks
2 cups sliced carrots
1 bulb fennel, thinly sliced
3 cloves garlic, minced
6 cups low-sodium vegetable broth
2 cups frozen cut green beans
1 15-oz. can no-salt-added red beans, rinsed and drained (1½ cups)
Sea salt, to taste
¼ cup chopped fresh flatleaf parsley
2 tablespoons nutritional yeast

Instructions

Preheat oven to 375°F. In a food processor combine the first seven ingredients (through pepper). Add ¼ cup aquafaba. Cover and pulse until mixture holds together. Form mixture into 1-inch balls. Place balls on a rimmed baking sheet. Bake 15 minutes.
Meanwhile, in a large pot cook leeks, carrots, fennel, and garlic over medium 5 minutes, stirring occasionally and adding broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add remaining broth, the green beans, and red beans. Increase heat to high. Bring to boiling; reduce heat. Cover and simmer 5 to 7 minutes or until vegetables are tender. Season with salt and additional black pepper.
To serve, place hot meatballs in bowls. Ladle soup over meatballs. Sprinkle with parsley and nutritional yeast.

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