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Recipes

Soups:

Black Eyed Pea Vegetable Soup: (click to expand) Gluten Free 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
  • 1/2 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
Sweet Potato Spinach Corn Chowder: (click to expand) Gluten Free 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:
    Total time:
  • 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) Gluten Free 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, chopped finely
  • 3 medium Broccoli Stalks (12oz) (without florets), quartered lengthwise
  • 4 medium Yukon Gold Potatoes (36oz), cubed
  • 1 large Onion (16oz), chopped
  • 2 Celery Ribs, finely chopped
  • 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 Weed
  • 1/4 tsp Turmeric
  • 1/2 cup Nutritional Yeast
  • 2 Tbs Better Than Bacon
  • 1/2 tsp Cheese Flavoring
  1. Soak cashews in one cup vegetable broth for one hour.
  2. Chop broccoli (at least 45 minutes in advance). Reserve 3 stalks & discard any that remain.
  3. Chop onion. Cut four medium potatoes into 1 inch pieces.
  4. In large pot, water saute onion & celery until translucent. Add 7 cups of vegetable broth.
  5. Add potatoes & broccoli stalks, salt & all spices except nutritional yeast.
  6. Bring to boil. Then simmer on low, covered, 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 remaining florets & cook on low until just barely tender & bright green.
  9. Stir thoroughly & serve.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 4.5 Quarts (9 servings)
  • Fat: 1.3g (Sat Fat per serving)
    Sodium: 426mg (per serving)
    Calories: 264 (per serving)
    Fiber: 9g (per serving)
  • Albo-Rating: 5 by 3 test standards
Vegan Tempeh Chili: (click to expand) Gluten Free Vegan Tempeh Chili
  • Adapted by:
  • This plant-based soup chili features a FIVE types of legumes! The tempeh has a unique texture that adds a little extra hardiness.
    Ingredients:
  • 1 Tbs Expeller Pressed Canola Oil
  • 1 medium Onion, chopped
  • 2 ribs Celery, chopped (149mg sodium)
  • 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 (760mg sodium)
  • 2 15oz cans Diced Tomatoes, with juice (105mg sodium)
    - or: 1 24.5oz Pomi Finely Diced Tomatoes + 1/3 cup Salsa
  • 2 15oz cans Red Kidney Beans, with juice (875mg sodium)
  • 1 15oz can Pinto Beans, with juice (420mg sodium)
  • 1 15oz can White Beans, with juice (315mg sodium)
  • 1 15oz can Black Beans, with juice (455mg sodium)
  • 1 Tbs Chili Powder
  • 1 Tbs Paprika
  • 2 tsp Ground Cumin
  • 1 tsp Dried Oregano
  • 1 tsp Smoked Paprika
  • 1/4 tsp Black Pepper
  • 1/4 tsp Iodized Salt (582mg sodium)
  • 1 Bay Leaf
  1. In stock pot, heat oil over medium heat. Brown tempeh, then set aside.
  2. Add onions, celery & 1/2 cup water. Cook for 5 minutes stirring frequently.
  3. Add garlic & spices. Cook for 1 additional minute.
  4. Add beans, tomatoes & peppers. Bring to boil. Reduce heat to low & simmer, covered for 45 minutes to 1 hour.
  5. Chili thickens upon cooling.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 4 Quarts (8 servings)
  • Fat: 0.7g (per serving)
    Sodium: 458mg (per serving)
    Calories: 339 (per serving)
    Fiber: 18.6g (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:
    Cook time:
    Total time:
  • 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) Gluten Free Moroccan Vegetable Lentil Soup
  • Author:
  • 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
  • 1 Onion (11 oz), diced
  • 4 Garlic Cloves, minced
  • 1 Tbs Ginger, finely chopped
  • 6 cups (27 oz) Butternut Squash, diced into 3/4” cubes (or Acorn Squash or Sweet Potato)
  • 1 Apple, peeled & diced
  • 4 cups Kale, chopped
  • 1 1/2 cups Green Lentils
  • 1 - 14.5 oz can Tomato Sauce
  • Zest of 1 Lemon + Juice of 1/2 Lemon
  • 2 qt low sodium Vegetable Broth (1120mg Sodium)
  • 2 tsp Onion Powder
  • 1 1/2 tsp Cumin
  • 1 1/2 tsp Coriander
  • 1 1/2 tsp Curry Powder
  • 1 tsp Smoked Paprika
  • 1/2 tsp Chili Powder
  • 1/2 tsp Iodized Salt
  • 1/4 tsp Black Pepper
  • 1/4 tsp Allspice
  • 1/4 tsp Cinnamon
  • 1/4 tsp Cardamom
  • 1/8 tsp Nutmeg
  1. Heat water in large pot.
  2. Add onion, celery & spices to pot. Water sauté for 5 minutes.
  3. Add garlic & ginger. Cook for 2 additional minutes.
  4. Add remaining ingredients, except kale. Bring to simmer & cook on medium for 15 minutes, covered.
  5. Mix in kale & cook on low for 20 minutes, covered.
  6. Soup is ready once 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) Gluten Free 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:
    Total time:
  • 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) Gluten Free 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) Gluten Free 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)
  • 3 cups Roasted Bell Peppers w/ Juice, chopped (25 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
  • 1/2 Tbs Extra Virgin Olive Oil
  • 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: 4 Pints (8 servings)
  • Fat: xxg (Sat Fat per serving)
    Sodium: 190mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Southwestern Tortilla Soup: (click to expand) Gluten Free 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:
    Total time:
  • Yield: 2 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: 272mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Curried Potatoes & Chickpeas: (click to expand) Gluten Free Curried Potatoes & Chickpeas
  • Adapted by
  • This vegan potato chickpea curry is made from dried or canned pantry staples. No fresh ingredients? No problem!
    Ingredients:
  • 1 15-oz can Dice Tomatoes, No Salt Added (53mg Sodium)
  • 1 15-oz can Garbanzo Beans, Low Sodium (455mg Sodium)
  • 2oz Spinach
  • 4oz (1.5 cups) Dehydrated Diced Potato, hydrated with (1.5 cups boiling water)
  • 1/2 Tbs Canola Oil
  • 1 Tbs Dehydrated Diced Onion, hydrated with 2 Tbs hot water
  • 1/2 Tbs Garlic, finely chopped
  • 1/2 Tbs Ginger, finely chopped
  • 2 tsp Coriander Powder
  • 1 tsp Chili Powder
  • 1 tsp Turmeric Powder
  • 1 tsp Cumin Powder
  • 1/8 tsp Cinnamon
  • 1 Tbs dried Fenugreek Leaves
  • 1/2 cup Filtered Water
  • 1/4 tsp Iodized Salt (581mg Sodium)
  1. Soak diced potato in 1.5 cup boiling water for 30 minutes.
  2. Soak diced onion in 2 Tbs hot water.
  3. Heat oil in medium pot. Add chopped ginger, garlic & onion. Cook & stir until onions start to brown.
  4. Add spices (except salt & fenugreek leaves) stir for 1 minute. Add dash of water to avoid burning spices.
  5. Empty both cans, including juice, into medium pot. Add 1/2 cup water, diced potato, fenugreek leaves & stir.
  6. Bring to boil on medium heat. Then lower heat & simmer for 10 minutes.
  7. Add salt & serve.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 1 Quart (2 servings)
  • Fat: xxg (per serving)
    Sodium: xxmg (per serving)
  • Albo-Rating: 5 by 3 test standards
Zucchini Soup: (click to expand) Gluten Free Zucchini Soup
  • Author:
  • The zucchini never stop! Here's a delicious Summer time soup recipe that easily uses up a couple pounds of that prolific producer!
    Ingredients:
  • 1 Onion (12 oz), finely chopped
  • 2 Carrots (8 oz), diced
  • 1 Celery Rib, chopped
  • 4 Cloves Garlic, minced
  • 1 Tbs Chives
  • 1/2 tsp dried Basil
  • 1/2 tsp Italian Seasoning
  • 1/4 tsp dried Thyme
  • 1/4 tsp Black Pepper
  • 2 medium Zucchinis (40 oz), sliced
  • 2 15oz cans Cannellini Beans, with juice (630mg Sodium)
  • 1 qt Low Sodium Vegetable Broth (560mg Sodium)
  • 2 Tbs Nutritional Yeast
  • 1/2 tsp Iodized Salt (1150mg sodium)
  • 3/4 cup Arborio Rice
  1. Heat 1/2 cup water in pot on medium-high heat. Add carrot, onion, garlic, chives, celery, thyme, basil, Italian seasoning. Water sauté until onion is soft.
  2. Add zucchini, beans, broth, nutritional yeast & salt.
  3. Bring soup to boil. Add rice. Reduce heat & simmer, covered for 20 minutes.
  4. Serve with bread or top with croutons.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 8 Servings (4 Quarts)
  • Fat: XXg (Sat Fat per serving)
    Sodium: 293mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Vegan "Chicken" Noodle Soup: (click to expand) Gluten Free Vegan 'Chicken' Noodle Soup
  • Adapted by:
  • This is a hearty, delicious vegan soup that has all of the flavor of traditional chicken noodle soup.
    Ingredients:
  • 1 Medium Onion (11oz), diced
  • 2 Cloves Garlic, minced
  • 2 Celery Ribs, diced
  • 2 Carrots (8oz), diced
  • 1 qt vegetable broth (560 mg Sodium)
  • 1.5 cups Filtered Water
  • 1 tsp Dried Parsley
  • 1 tsp Dried Thyme
  • 1/2 tsp Black Pepper
  • 1/4 tsp Rosemary
  • 1/8 tsp Oregano
  • 1/8 tsp Smoked Paprika
  • 1 Bay Leaf
  • 1 Tbs Low Sodium Tamari (700 mg Sodium)
  • 1 cup Soy Curls (dry), soaked in 2 cups water for 20 minutes
  • 4 oz Pad Thai Brown Rice Noodles, broken into 2 inch pieces
  1. Sauté onions & garlic in 1/4 cup water for 5 minutes.
  2. Add celery & carrots. Cook for 5 minutes.
  3. Add broth, spices, tamari & soy curls. Bring to boil, cover & simmer on low for 25 minutes.
  4. Add noodles to soup & simmer uncovered for 5 minutes.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 4 Servings (2 Quarts)
  • Fat: XXg (Sat Fat per serving)
    Sodium: 315mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Potato Soup: (click to expand) Gluten Free Potato Soup
  • Author:
  • This plant-based potato soup is healthy and delicious.
    Ingredients:
  • 1 Onion (12 oz), finely chopped
  • 1 cup Carrot (5 oz), diced small
  • 3 Cloves Garlic, minced
  • 1 Celery Rib, sliced thin on the bias
  • 3 medium Yellow Potatoes (32 oz), 1" cubes
  • 2 15oz cans Cannellini Beans, with juice (630mg Sodium)
  • 1 qt low sodium Vegetable Broth (560mg Sodium)
  • 3 Tbs Nutritional Yeast
  • 1 Tbs Parsley, chopped
  • 2 Bay Leaves
  • 1/2 tsp dried Basil
  • 1/2 tsp dried Thyme
  • 1/2 tsp Black Pepper
  • 1/4 tsp Iodized Salt (575mg sodium)
  • 1/8 tsp Smoked Paprika
  1. Heat 1/2 cup water in pot on medium-high heat. Add carrot, onion & garlic. Water sauté for 5 minutes.
  2. Add celery, potato, beans, broth & all spices.
  3. Bring soup to boil, reduce heat to simmer, covered for 20 minutes. Check potatoes to make sure they're tender.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 6 Servings (3 Quarts)
  • Fat: XXg (Sat Fat per serving)
    Sodium: 294mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Butternut Squash Soup: (click to expand) Gluten Free Butternut Squash Soup
  • Adapted by:
  • This is a creamy plant-based butternut squash soup.
    Ingredients:
  • 1 Butternut Squash (48 oz), peeled & seeded, cut in 1" chunks
  • 1 Apple, coarsely chopped
  • 1 Onion (10oz), coarsely chopped
  • 2 tsp Olive Oil
  • 1/2 tsp Iodized Salt (1150mg sodium)
  • 1/2 tsp Black Pepper
  • 1 qt low sodium Vegetable Broth (560mg Sodium)
  1. Preheat oven to 425 F.
  2. Place squash, apple & onions on 2 silicone-lined baking sheets. Drizzle with oil, salt & pepper. Toss to coat, then spread out evenly.
  3. Roast for 40 minutes, turning once halfway through.
  4. Allow to cool enough for handling. Place in high speed blender. Add broth. Blend until soup becomes rich & creamy.
  5. Transfer to medium pot. Heat on medium heat until hot. Serve.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 8 Servings (2 Quarts)
  • Fat: XXg (Sat Fat per serving)
    Sodium: 214mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Plant-based Vegetable Minestrone: (click to expand) Plant-based Vegetable Minestrone
  • Author:
  • This is a super hardy, flavorful vegetable minestrone soup.
    Ingredients:
  • 1 cup Ditalini Pasta, dry
  • 2 qt low sodium Vegetable Broth (1120mg Sodium)
  • 1 15oz can Cannellini Beans, with juice (315mg Sodium)
  • 1 15oz can Sweet Corn (No Salt Added), drained
  • 1 15oz can Cut Green Beans (No Salt Added), drained
  • 1 15oz can Tomato Sauce (No Salt Added)
  • 4 cups Kale, torn off stem
  • 1 Onion (11oz), sliced into thin wedges
  • 2 Carrots (8oz), chopped
  • 2 Celery Ribs, chopped
  • 4 Garlic Cloves, finely chopped
  • 2 Tbs Nutritional Yeast
  • 1 tsp Dried Parsley
  • 1 tsp Paprika
  • 1 tsp Dried Basil
  • 1 tsp Dried Thyme
  • 3/4 tsp Iodized Salt (1744mg Sodium)
  • 1/2 tsp Dried Rosemary
  • 1/2 tsp Crushed Black Pepper
  • 1/4 tsp Dried Oregano
  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 all spices & tomato sauce. Stir. Pour in broth & corn. Bring to boil.
  4. Add pasta & boil for 10 minutes, uncovered. Be sure to stir every 2 minutes to prevent pasta from sticking to bottom of pot.
  5. Add kale, green beans & cannellini beans. Reduce heat to low & simmer 5 minutes, uncovered. Serve.
  • Prep time:
    Cook time:
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  • Yield: 8 Servings (4 Quarts)
  • Fat: 0.2g (Sat Fat per serving)
    Sodium: 397mg (per serving)
    Calories: 234 (per serving)
    Fiber: 8.3g (per serving)
  • Albo-Rating: 5 by 3 test standards