Vegan Butternut Squash Soup

Vegan Butternut Squash Soup PinThis Vegan Butternut Squash Soup recipe is perfect for cold fall days. It’s has a nice savory/sweet flavor and it’s easy to make. A bowl of this hot soup will warm you right up!

Living in Ecuador, we have a very limited selection of squash so when we return to the states for a visit with the family, we load up on butternut, acorn and spaghetti squash when we go to the store.

We were going to make our Healthy Butternut Squash recipe, but Amelia’s mom spotted a butternut squash soup recipe in a magazine and suggested we use the squash we bought for that, instead. It was a great idea because this soup was delicious! The unseasonably cold fall weather here in Atlanta made it even better!

We paired this soup with a large Easy Garden Salad and a bowl of fruit for dessert. It was a flavorful, filling and nutritious lunch.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Tortilla Soup

Vegan Tortilla Soup PinEven though I just finished eating lunch, my mouth is watering just thinking about this Vegan Tortilla Soup recipe! It’s that good!

While conventional tortilla soup typically uses chicken as the protein, we used white beans instead. Beans are loaded with protein and fiber, but contain no cholesterol nor measurable saturated fat. They’re also a good source of iron, magnesium and potassium.

There are several different types of white beans: navy beans, great northern beans, cannellini beans and butterbeans. We like navy beans in our soups because the starch gets released during cooking, making the soup creamier. However, you can use whichever beans you prefer or have on-hand for this recipe.

For the tortilla strips, we used two small corn tortillas made with only two ingredients: whole corn and water. Whole Foods carries organic corn tortillas that are made with corn, water and a hint of lime. When eating a whole-food plant-based (WFPB) no-oil diet, it’s important to look for minimally processed foods without added oils and sugars (or other mystery ingredients).

We cubed some avocado as a topping for our vegan tortilla soup, but if you’re trying to lose weight or lower your cholesterol, you may want to skip the avocado until you’ve reached your goal. Saturated fat, regardless of whether it comes from a plant or animal, will raise your cholesterol and can contribute to heart disease and weight gain.

This recipe pairs well with a nice Side Salad or some Corn Tortilla Corn Chips and Salsa.

Vegan Tortilla Soup Cooking Video

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Black Bean Soup

Vegan Black Bean Soup PinThis Vegan Black Bean Soup recipe is like a party in your mouth! It’s loaded with savory flavors and lots of protein. Top it with a little diced avocado for some extra deliciousness and you’ve got one delicious bowl of soup!

Beans are a great source of protein, calcium and fiber. That’s why they’re such an important part of a plant-based diet. It can take your body a few weeks (or months) to adjust to the flatulence caused by beans in some people, but the short-term discomfort is well-worth the long-term health benefits.

Before we transitioned to a whole-food plant-based (WFPB) diet, I never ate beans because of the horrible stomach and intestinal discomfort. Within a few months of switching our diet, I slowly started adding beans into the mix. Now we eat them every day and only occasionally do they cause gas. I’ve found that red beans still seem to be the worst offenders, while black beans, chickpeas and lentils are now fine.

According to the Harvard Health Letter, “A little bit of extra flatulence could be an indication that you’re eating the way you should!” So if you accidentally let one slip while waiting in line at the bank, just smile and say “Hey. I’m plant-based.”

This Vegan Black Bean Soup pairs well with a salad or cornbread.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Locro de Papa Soup

Vegan Locro de Papa Soup PinThis Vegan Locro de Papa Soup recipe is a plant-based version of a traditional Ecuadorian potato soup. It’s a delicious and satisfying soup for a cold rainy day.

We learned about Locro de Papa Soup on our first trip to Ecuador. Due to a language barrier, we didn’t know it was traditionally made with cheese. We asked the server in our broken spanglish if it had cheese, but he must not have understood us because he assured us it didn’t. I’m pretty sure it did, though.

Despite having cheese (we think), our very first traditional Ecuadorian dish was a real palate pleaser! So Amelia decided to figure out how to make it “sin queso” and this was her creation thanks to a little help from Laylita’s Recipes (an Ecuadorian native from Vilcabamba).

The traditional recipe calls for little cubes of mozzarella or similar cheese, but we’ve replaced that with cubes of tofu to give it the same texture without the saturated fat. It’s best to use organic tofu if you can find it. Most tofu sold in grocery stores in the states is organic.

The key to getting the traditional locro color and taste is the achiote powder. We had a hard time finding this in Denver, but we eventually found some in a Whole Foods. Two of the three Whole Foods and none of the other grocery stores we checked carried it.

We used olive oil to saute the onions and garlic, but you can replace that with a 1/4 cup of veggie broth to make this an oil-free dish.

Like any soup, this pairs well with a salad or some whole grain bread for dipping.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Cauliflower Potato Soup

Cauliflower Potato Soup PinWe created this delicious Cauliflower Potato Soup with a beautiful head of cauliflower we got at the market. It looked so pretty we hated to cut it up!

We spent most of New Year’s Day 2018 in the kitchen experimenting with new recipes and this was one of them. We also made Ginger Vinaigrette Beets, a Spinach Salad and a failed attempt at Sweet Potato Pie.

Cauliflower is a cruciferous vegetable in the same family as broccoli and Brussel Sprouts. That means it’s one of the best vegetables you can eat. And with only 156 calories, this filling soup is also great for your weight loss goals.

It pairs well with a Hearty Side Salad or Spinach Salad.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Celery and Potato Soup Recipe

Celery and Potato Soup Recipe PinThis Celery and Potato Soup Recipe is creamy and delicious. And with only 44 calories for 1 cup, it’s a great recipe for weight loss!

Celery is highly nutritious, but I’ve never liked eating it raw. Luckily, it’s healthier when cooked! According to Dr. Greger, “Celery contains beneficial antioxidants, enzymes, vitamins, and minerals. Celery actually increases in antioxidant power when it is cooked; therefore, adding celery to vegetable soup, for example, actually boosts the soup’s nutritional value.”

That makes celery a superfood in our opinion, so finding new and creative ways to eat it is a challenge we’re happy to take on!

This soup pairs well with a delicious hearty salad for a nutritious soup and salad lunch, or as a side dish for your favorite main dish.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Coconut Curry Lentil Soup Recipe

Coconut Curry Lentil Soup Recipe PinThis Coconut Curry Lentil Soup recipe is a delicious Indian dish that will fill your kitchen with the savory aroma of curry. We love Indian food, and it’s one of the easier types of cuisines to eat at restaurants since they typically have lots of vegan/vegetarian options.

But if you’re craving some curry, you don’t have to go out to eat. Now you can make your own!

We served it over brown rice to make it a little more filling and to spread out the delicious flavor, but you can eat it plain without the rice to save calories.

If you’re watching your saturated fat intake, you can also skip the coconut milk, but it won’t be as creamy or flavorful. We tried it without, but that seemed to be the missing ingredient.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Broccoli Soup

Vegan Broccoli Soup PinBroccoli is one of our favorite veggies, and we created this Vegan Broccoli Soup so we can eat more of it! At only 75 calories per serving with 5 grams of protein, 3 grams of fiber and 116% of your daily Vitamin C, it’s also a nutritional powerhouse!

You can make this recipe with 2 small heads of broccoli or one big head. Since you’re going to blend the ingredients, you can use the broccoli stalks, too. It’s a good use for them so they don’t go to waste. You can also save them for your homemade Easy Vegetable Broth from Scraps. Set aside 2 cups of the broccoli florets for garnish to give your soup a little more visual appeal and texture.

We used unsweetened almond milk, but feel free to use your favorite non-dairy milk. This gives the soup a creamier texture.

Our recipes are very flavorful…sometimes too flavorful for tender palettes. We used cayenne pepper to spice it up a little, but you can skip that if you want. You can also reduce or eliminate the salt if you’re avoiding it.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Cajun Red Beans and Rice

Vegan Cajun Red Beans and Rice PinThis Vegan Cajun Red Beans and Rice recipe was inspired by an old non-vegan recipe I used to cook for my daughter and me before I went vegan. Cajun red beans and rice with sausage was a favorite on our regular rotation, but my family requested a sausage-free version and I was more than happy to oblige.

This recipe uses dry red beans instead of canned. Dried beans take more prep work, but they’re a lot cheaper and we think they have a lot more flavor. They’re also more environmentally friendly due to reduced processing and packaging.

If you’re in a hurry or don’t want to mess with dry beans, you can use three 16 oz cans of red beans with the juice and reduce the vegetable broth to 1 cup.

This Vegan Cajun Red Beans and Rice dish pairs well with Vegan Cornbread and a Hearty Side Salad.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.
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Souper Easy Split Pea Soup

Split Pea Soup PinThis Souper Easy Split Pea Soup recipe comes to us from Kristie Middleton, Senior Director of Food Policy for the Humane Society of the United States. She’s also the author of the widely popular book, “MeatLess: Transform the Way You Eat and Live – One Meal at a Time.”

Amelia and I had the pleasure of meeting Kristie at a Humane League Gala here in Denver, and also at her book signing at the Tattered Cover. Her mission in life and with the Humane Society is to help people transition to a “meatless” diet.

With tons of recipes like this Split Pea Soup in her book, she’s doing a great job of showing people how to eat a more humane diet without sacrificing any of the flavor they’re used to with more traditional, less humane ingredients.

Follow Kristie on Facebook!

We didn’t have Herbs de Provence so Amelia improvised by using a dash of dried oregano, basil, parsley and rosemary. Delicious!


MeatLess by Kristie Middleton

Kristie-Middleton-Meatless_cover_lo A great resource to have in every transitioning vegan kitchen!

This book is loaded with concrete rationale for reducing or eliminating meat from your diet, as well as showing you how to make the transition easier. Kristie provides substitutes for common animal ingredients and dozens of plant-based recipes that will tease the tastebuds of any standard American food eater.

You don't have to sacrifice flavor for compassion. You can have both!