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Recipes

Soups:

Black Eyed Pea Vegetable Soup: (click to expand) Black Eyed Pea Vegetable Soup
  • Adapted by:
  • This vegan, low sodium, plant-based soup is prepared from scratch in a single pot.
    Ingredients:
  • 3 cups Black Eyed Peas, soaked 4 hours
  • 2 14oz cans Diced Tomatoes, no salt added
  • 1 qt low sodium Vegetable Broth (560mg Sodium)
  • 2 cups Filtered Water
  • 2 cups Celery, diced
  • 3 cups Carrots, diced
  • 1 Onion, diced
  • 2 Garlic Cloves, minced
  • 2 Tbs Parsley, chopped
  • 1/2 tsp Black Pepper
  • 1/2 tsp Dried Basil
  • 1/2 tsp Dried Thyme
  • 2 Tbs Apple Cider Vinegar
  • 1/4 tsp Iodized Salt (1163mg Sodium)
  1. Heat up large stock pot on medium heat. Add onions, carrots & celery. Pour in 1/2 cup water. Water sauté for 5 minutes.
  2. Add garlic & parsley. Stir & sauté for 10 minutes.
  3. Add black pepper, thyme, basil, beans & tomatoes. Stir.
  4. Pour in broth & water. Make sure beans are completely covered in liquid. Add extra water if needed.
  5. Cover pot & bring to boil. Stir. Lower heat & cover. Simmer on low 20 minutes.
  6. Stir & simmer 20 more minutes, covered.
  7. Add vinegar & salt. Stir. Cook uncovered 2 minutes.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 4 Quarts (8 servings)
  • Fat: 0g (per serving)
    Sodium: 215mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Lentil Vegetable Soup with Wild Rice: (click to expand) Lentil Vegetable Soup with Wild Rice
  • Author:
  • This is a vegan, gluten free, plant-based soup, prepared from scratch in a single pot. The mushrooms, wild rice and parsnips give it a wonderfully earthy taste.
    Ingredients:
  • 12 cups Filtered Water
  • 1 large Onion, diced
  • 3 Garlic Cloves, minced
  • 2-3 Celery Stalks, diagonal cut
  • 6-7 medium Carrots (16 oz), medallion cut
  • 1 cup Parsnips, medallion cut
  • 1/2 cup Mushrooms, finely sliced
  • 2 cups Corn
  • 1 lb Leaf Spinach: frozen or fresh (organic is preferred)
  • 28 oz can of no salt added Diced Tomatoes (with juice)
  • 1 1/2 cups Black Lentils
  • 1/2 cup Wild Rice
  • 1/2 cup Brown Rice
  • 1/2 Tbs Parsley, finely chopped
  • 2 Bay Leaves
  • 2 tsp Thyme
  • 1 tsp Oregano
  • 1 tsp Rosemary
  • 1 tsp Iodized Salt (2300mg sodium)
  • Black Pepper to taste
  1. Pour 1/2 cup water into large stock pot (7 quart or larger) and heat. Add onion then garlic & water sauté for 5 minutes.
  2. Add remaining vegetables & spices.
  3. Pour in diced tomatoes with juice.
  4. Add lentils, rice & water.
  5. Bring to boil.
  6. Simmer for 45 minutes, uncovered, stirring occasionally.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 6 Quarts (12 servings)
  • Fat: 0g (per serving)
    Sodium: 192mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Sweet Potato Spinach Corn Chowder: (click to expand) Sweet Potato Spinach Corn Chowder
  • Adapted by
  • This is a completely vegan, gluten free, plant-based chowder, prepared from scratch.
    Ingredients:
  • 1 cup Raw Cashews
  • 6 cups low sodium Vegetable Broth (840mg Sodium)
  • 1 medium/large Onion, chopped
  • 5 medium Sweet Potatoes, peeled HALF: diced into 3/8"-1/2" cubes
  • 1 stalk Celery, finely chopped
  • 2 cups wilted, fresh organic leaf Spinach (15 oz dry weight)
  • 2 cups Corn
  • 1/2 tsp Turmeric
  • 1 Tbs Curry Powder
  • 1/2 tsp Iodized Salt (1150mg sodium)
  • Black Pepper to taste
  1. Soak cashews in warm water for 1 hour then drain & set aside.
  2. Cut 2 1/2 potatoes into large chunks, placing into cassarole dish. Add 1/2 coarsely chopped onion. Pour in 2 cups of broth. Cover with lid & microwave 25 minutes or until soft.
  3. Chop remaining 1/2 of onion & cube potatoes. Place into pot, adding broth & turmeric. Bring to boil, cooking until potatoes are soft & easily pierced with fork.
  4. Add microwaved potatoes, onion & broth along with cashews to high-speed blender. Add 1 or 2 cups of broth from pot. Puree until smooth.
  5. Pour cashew mixture into pot & stir.
  6. Add celery to pot & simmer 5 minutes.
  7. Add corn, greens & curry. Stir gently, heating thoroughly & serve.
  • NOTE: Chopping raw sweet potatoes into cubes is not easy. That's why the half that gets blended is microwaved in large chunks. It saves lots of effort!
  • Prep time:
    Cook time:
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  • Yield: 4-5 Quarts (8-10 servings)
  • Fat: 1.1g (Sat Fat per serving)
    Sodium: 301mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Low Fat Creamy Broccoli Potato Soup: (click to expand) Low Fat Creamy Broccoli Potato Soup
  • Author:
  • This is a completely vegan, gluten free, plant-based broccoli potato soup, prepared from scratch. It is thick and hearty but low in fat and sodium!
    Ingredients:
  • 1 cup Raw Cashews
  • 2 qt low sodium Vegetable Broth (1120mg Sodium)
  • 10 cups Broccoli Florets
  • 3 medium Broccoli Stalks (after removing florets), quartered lengthwise
  • 4 medium / large Yukon Gold Potatoes, cubed
  • 1 large Onion, chopped
  • 2 Celery Stalks, finely chopped
  • 1/2 cup Nutritional Yeast
  • 1 tsp dried Basil
  • 1 tsp dried Parsley
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 3/4 tsp Iodized Salt (1744mg Sodium)
  • 1/2 tsp dried Thyme
  • 1/2 tsp ground Black Pepper
  • 1/2 tsp Dill
  1. Soak cashews in one cup of vegetable broth for one hour.
  2. Chop up broccoli (at least 45 minutes in advance). Reserve 2 or 3 stalks & discard any that remain.
  3. Chop onion. Cut four medium potatoes into 1 inch pieces.
  4. In large pot, water saute onion until translucent, along with celery. Then add 7 cups of vegetable broth.
  5. Place potatoes & broccoli stalks into broth. Add salt & all spices except nutritional yeast.
  6. Bring to boil. Then reduce to simmer, cooking until tender (20 - 30 minutes).
  7. Transfer broccoli stalks, half of potatoes & 4 cups broth to high-speed blender. Add 2 cups broccoli florets, nutritional yeast, cashews & broth. Blend until smooth & pour into pot.
  8. Add broccoli florets & cook until florets are just barely tender & bright green.
  9. Stir thoroughly & serve.
  • NOTE: I chopped my vegetables the night before to greatly speed up the process on the day of cooking. Additionally, chopping the broccoli in advance (while raw) allows for the formation of beneficial sulphoraphane compounds!
  • Prep time:
    Cook time:
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  • Yield: 5 Quarts (10 servings)
  • Fat: Xg (Sat Fat per serving)
    Sodium: 285mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Vegan Tempeh Chili: (click to expand) Vegan Tempeh Chili
  • Adapted by:
  • This plant-based soup chili features a trio of legumes! The tempeh has a unique texture that adds a little extra hardiness.
  • 1 Tbs extra-virgin Olive Oil
  • 1 medium Onion, chopped
  • 2 ribs Celery, chopped
  • 8 oz Tempeh
  • 4 cloves Garlic, minced
  • 1 cup Red Bell Pepper, chopped
  • 1/2 cup Green Bell Pepper, chopped
  • 2 x 4oz can mild Green Chiles, chopped
  • 2 15oz cans Diced Tomatoes, with juice
  • 2 15oz cans Red Kidney Beans, drained
    - 613mg sodium (30% reduction from draining)
  • 1 15oz can Pinto Beans, drained
    - 294mg sodium (30% reduction from draining)
  • 2 cups low sodium Vegetable Broth (280mg Sodium)
  • 1/2 tsp Iodized Salt (1163mg sodium)
  • 1 Tbs Chili Powder
  • 1 Tbs Paprika
  • 1 tsp Smoked Paprika
  • 1/4 tsp Black Pepper
  • 2 tsp Ground Cumin
  • 1 tsp Dried Oregano
  • 1 Bay Leaf
    1. Stovetop: In stock pot, heat oil over medium heat.
    2. Add onions, celery & tempeh. Cook for 5 minutes stirring frequently.
    3. Add garlic & spices. Cook for 1 additional minute.
    4. Add beans, tomatoes, peppers & broth. Bring to boil. Reduce heat to low, partially cover & simmer for 45 minutes to 1 hour.
    5. Chili will thicken upon cooling.
    • Prep time:
      Cook time:
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    • Yield: 3-4 Quarts (6-8 servings)
    • Fat: 0g (per serving)
      Sodium: XXmg (per serving)
    • Albo-Rating: 5 by 3 test standards
    Ginger Shiitake Miso Soup with Soba Noodles: (click to expand) Ginger Shiitake Miso Soup with Soba Noodles
    • Author:
    • This vegan, miso soup is full of goodness but lower in sodium than typical recipes!
      Ingredients:
    • 1/2 Tbs Sesame Oil (4.67g Fat / 0.8g Sat Fat)
    • 1/2 cup Onion, finely-minced
    • 1/8 tsp Crushed Red Pepper Flakes
    • 2 tsp fresh Garlic, minced
    • 1 Tbs fresh Ginger, minced
    • 1 Tbs lite Soy Sauce (270mg Sodium)
    • 4 cups (16 oz) low sodium Vegetable Broth (560mg Sodium)
    • 2 Tbs Eden Foods Organic Miso Genmai (840mg Sodium)
    • 2 tsp toasted sesame seed paste
    • 7oz Soba Soft Stir-Fry Noodles (KAME)
    • 1 cup fresh Shiitake Mushroom Caps, quartered
    • 1 cup (packed) Kale Leaves, roughly-chopped
    • 7oz Firm Tofu, pressed & cubed
    • 1/2 cup Scallions, chopped
    • Broccoli Sprouts (small handful)
    • Black Pepper, to taste
    1. Divide tofu between 2 soup bowls.
    2. Heat oil in large pot over medium heat. Add red pepper flakes, onion, garlic & ginger. Cook until vegetables are softened.
    3. Add stock, cover & bring to boil.
    4. Remove lid, & simmer uncovered for 5 minutes.
    5. Add mushrooms & kale cooking for a final 5 minutes, to soften.
    6. Add soba noodles to broth, during last minute of cooking.
    7. Ladle 1/2 cup of broth into small bowl. Add soy sauce. Stir in miso & sesame seed paste until dissolved. Pour miso broth into pot & gently heat for 1 or 2 minutes (but don’t boil).
    8. Ladle into serving bowls. Sprinkle with scallions & sprouts. Serve warm.
    • Prep time:
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    • Yield: 2 Servings
    • Fat: 0.4g (Sat Fat per serving)
      Sodium: 835mg (per serving)
    • Albo-Rating: 5 by 3 test standards
    Moroccan Vegetable Lentil Soup: (click to expand) Moroccan Vegetable Lentil Soup
    • Adapted by
    • This vegan plant-based soup is prepared from scratch in a single pot and the flavors all come together quite nicely!
      Ingredients:
    • 1/2 cup Filtered Water
    • 1 cup Celery, diced
    • 2 cups Onion, diced (about 1 large onion)
    • 4 Garlic Cloves, minced
    • 1 Tbs Ginger, finely chopped
    • 1 cup Carrots, diced
    • 1 medium Sweet Potato, diced
    • 1 Apple, peeled & diced
    • 4 cups Kale, chopped
    • 1 1/2 cups Green Lentils
    • 1 - 14.5 oz can Tomato Sauce
    • Juice + Zest of 1 Lemon
    • 2 qt low sodium Vegetable Broth (1120mg Sodium)
    • 2 tsp Onion Powder
    • 1 1/2 tsp Cumin
    • 1 1/2 tsp Coriander
    • 1 tsp Curry Powder
    • 1/2 tsp Iodized Salt (1163mg sodium)
    • 1/2 tsp Smoked Paprika
    • 1/2 tsp Allspice
    • 1/4 tsp Cinnamon
    • 1/4 tsp Turmeric
    • 1/8 tsp Nutmeg
    • 1/8 tsp Cayenne Pepper
    1. Heat water in large pot.
    2. Add onion, celery & spices to pot. Cook for 5 minutes.
    3. Add remaining ingredients. Bring to boil. Then simmer on low heat with lid partial covering pot for 35 minutes or until lentils are soft.
    • Prep time:
      Cook time:
      Total time:
    • Yield: 4 Quarts (8 servings)
    • Fat: xxg (per serving)
      Sodium: 285mg (per serving)
    • Albo-Rating: 5 by 3 test standards
    Instant Pot Vegan Thai Peanut Soup: (click to expand) Instant Pot Vegan Thai Peanut Soup
    • Adapted by [source]
    • This vegan Thai peanut soup is prepared from scratch in a single pot. I has a nice creamy flavor without excessive amounts of saturated fat.
      Ingredients:
    • 5 cups Filtered Water (+ 1/2 cup for water sauté)
    • 2 cups Almond Coconut Milk (Unsweetened) (240mg Sodium / 2g Sat Fat)
    • 4 cups (2 medium) Onions, diced
    • 3 cups (2 medium) Sweet Potatoes, 1/2” cubes
    • 2 cups Red Cabbage, small slithers
    • 8oz Mushrooms, sliced
      or: 2 cups fresh Shiitake Mushroom Caps, quartered
    • 4 cups Organic Spinach (fresh)
    • 1/2 cup Creamy Peanut Butter (13.3g Sat Fat)
    • 1 14oz can Garbanzo Beans
    • 2 Garlic Cloves, minced
    • 3 Tbs Fresh Ginger, minced
    • 1/4 tsp Red Chili Flakes
    • 1/4 tsp Ground Turmeric
    • 2 tsp Onion Powder
    • 3oz Tomato Paste
    • 2 1/2 Tbs reduced sodium Tamari (1750mg Sodium)
    • Juice of 1/2 Lime
    1. Heat up Instant Pot on "Keep Warm" setting. Pour in 1/2 cup water, then water sauté Onions. Once onions start to soften, add ginger, garlic & chili flakes. Sauté for 3 minutes.
    2. Add remaining water, almond milk, turmeric, onion powder, tomato paste, tamari, lime juice, & peanut butter. Whisk until peanut butter is distributed.
    3. Add remaining ingredients & stir lightly.
    4. Put lid on Instant Pot. Turn vent valve to seal.
    5. Press pressure cooker setting & set for 15 minutes.
    6. Let natural pressure release for 10 minutes, then turn vent to quick release.
    7. Once Instant Pot is depressurized, open, stir soup & enjoy!
    8. If you don't have Instant Pot, make in large soup pot on stove, simmering for at least 45 minutes.
    • Prep time:
      Cook time:
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    • Yield: 3.5 Quarts (6-7 servings)
    • Fat: 2.5g (Sat Fat per serving)
      Sodium: 332mg (per serving)
    • Albo-Rating: 5 by 3 test standards
    Bean and Pepper Soup with Rice: (click to expand) Bean and Pepper Soup with Rice
    • Adapted by:
    • This is a vegan, gluten free, bean & pepper soup, prepared from scratch. A great way to use up some of those extra peppers from your Summer garden!
      Ingredients:
    • 1 Tbs Olive Oil
    • 1 large Onion, finely chopped
    • 3 cloves Garlic, minced
    • 2 large Carrots, chopped
    • 1 large Green Bell Pepper, chopped (1 cup)
    • 1 large Red Bell Pepper, chopped (1 cup)
    • 2 medium Celery Stalks, chopped
    • 6 cups low sodium Vegetable Broth (840mg Sodium)
    • 1 1/4 cups uncooked Brown Basmati Rice
    • 2 - 14.5 oz cans Diced Tomatoes
    • 2 - 15 oz cans Red Kidney Beans, drained
    • 1 Tbs Paprika
    • 1/2 tsp dried Thyme
    • 1/2 tsp dried Oregano
    • 1/2 tsp Chili Powder
    • 1/4 tsp ground Black Pepper
    • 1/4 tsp Iodized Salt (575mg sodium)
    • 1 cup Corn
    • 1 Tbs fresh Parsley, chopped
    1. Heat olive oil in large pot over medium heat. Sauté onions for 5 minutes.
    2. Add garlic & sauté for 2 more minutes.
    3. Add carrots, celery, & peppers. Stir into onions & allow to cook for 3 minutes.
    4. Add broth, rice, tomatoes, beans & all spices except parsley. Stir to combine.
    5. Cover & allow to cook for 35 minutes, stirring every 10 minutes.
    6. Add corn. Stir into soup. Simmer for 5 more minutes.
    7. Turn off heat. Stir in chopped parsley & serve.
    • Prep time:
      Cook time:
      Total time:
    • Yield: 4 Quarts (8 servings)
    • Fat: Xg (Sat Fat per serving)
      Sodium: Xmg (per serving)
    • Albo-Rating: 5 by 3 test standards
    Vegan Roasted Bell Pepper Soup: (click to expand) Vegan Roasted Bell Pepper Soup
    • Adapted by
    • This vegan plant-based soup is prepared from scratch in a single pot and the flavors all come together quite nicely!
      Ingredients:
    • 1 Onion (12 oz), chopped
    • 2 Ribs Celery (4 oz), chopped
    • 3 Cloves Garlic, minced
    • Fire Roasted Tomatoes, chopped (15 oz)
    • 2 1/2 cups Roasted Bell Peppers w/ Juice, chopped (20 oz?)
    • 2 cups low sodium Vegetable Broth (280mg sodium)
    • 1 cup Soy Milk Unsweetened (75mg sodium / 350mg potassium)
    • 1 Medium Yukon Potato (9.5 oz), peeled & diced
    • 1 Tbs expeller-pressed Organic Canola Oil (14g Fat / 1g Sat Fat)
    • 2 Tbs Nutritional Yeast
    • 1/2 tsp dried Oregano
    • 1/4 tsp dried Marjoram
    • 1/4 tsp dried Thyme
    • 1/4 tsp dried Basil
    • 1/2 tsp Iodized Salt (1163mg sodium)
    • 1/8 tsp Black Pepper
    • 1 tsp Brown Sugar
    1. Sauté onion & celery in olive oil until soft.
    2. Add minced garlic & simmer for 30 seconds.
    3. Add tomatoes, peppers, diced potato & spices.
    4. Add broth & soy milk. Stir to combine.
    5. Cover & bring to low boil. Simmer 15 minutes.
    6. Remove lid & check potatoes. Once potatoes are soft, blend using immersion blender until smooth.
    • Prep time:
      Cook time:
      Total time:
    • Yield: 8 Cups (8 servings)
    • Fat: xxg (Sat Fat per serving)
      Sodium: 190mg (per serving)
    • Albo-Rating: 5 by 3 test standards
    Blended Cauliflower Soup with Wild Rice: (click to expand) Blended Cauliflower Soup with Wild Rice
    • Adapted by:
    • This plant-based soup is smooth and creamy. A delicious way to enjoy lots of cauliflower!
      Ingredients:
    • 1 Large (or 2 small) Cauliflower, cut into florets
    • 1 Onion, diced
    • 3 Carrots (200g), diced
    • 3 Celery Stalks, diced
    • 3 Large Cloves Garlic, minced
    • 2 qt low sodium Vegetable Broth (1120mg Sodium)
    • Juice of 1/2 Lemon
    • 1/2 tsp Oregano
    • 1/2 tsp Thyme
    • 1/2 tsp Parsley
    • 1/2 tsp Pepper
    • 1/2 tsp Iodized Salt (1163mg sodium)
    • 1 Bay Leaf
    • 1/2 cup Nutritional Yeast<
    • 2 cups Cooked Wild Rice
    1. If rice is not already cooked, rinse 1 cup rice. Then add to pot with 3 cups water. Bring to boil & simmer on low heat for about 40 minutes, covered.
    2. Add onions to soup pot. Water sauté until translucent.
    3. Add carrots, celery & garlic. Sauté for several minutes.
    4. Add cauliflower, broth, spices, bay leaf & lemon juice.
    5. Bring to boil, then cover & simmer on low for 35 minutes.
    6. Once cauliflower is soft, remove bay leaf & add nutritional yeast.
    7. Blend with immersion blender until smooth.
    8. Add rice & stir into soup.
    • Prep time:
      Cook time:
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    • Yield: 4 Quarts (8 servings)
    • Fat: 0g (per serving)
      Sodium: 285mg (per serving)
    • Albo-Rating: 5 by 3 test standards
    Southwestern Tortilla Soup: (click to expand) Southwestern Tortilla Soup
    • Author:
    • This is a super quick dinner for two. Other than the spinach (which can be frozen), you simply need some dried and canned goods. No need for fresh produce! Easy to scale up as well if you have unplanned guests.
      Ingredients:
    • 1 15-oz can Sweet Corn, No Salt Added (35mg Sodium)
    • 1 15-oz can Dice Tomatoes, No Salt Added (53mg Sodium)
    • 1 15-oz can Black Beans, Low Sodium (455mg Sodium)
    • 2oz Soy Curls, broken into small pieces
    • 2oz Spinach
    • 1 Tbs Fajita / Taco Seasoning
    • 1/2 tsp Garlic Powder
    • 1/2 tsp Onion Flakes
    • 1/2 tsp Dried Parsley
    • 1/2 cup Filtered Water
    1. Empty all cans, including juice, into medium pot. Add all remaining ingredients & stir.
    2. Bring to boil on medium heat. Then lower heat & simmer for 10 minutes.
    3. Serve with tortilla strips or simply as-is.
    • Prep time:
      Cook time:
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    • Yield: 2 Servings
    • Fat: XXg (Sat Fat per serving)
      Sodium: 272mg (per serving)
    • Albo-Rating: 5 by 3 test standards