Why You’ll Love These Charred Lemon Brothy Beans

• Cozy, batched-cooked beans. I love making a big pot of beans at least once a month, so I can build multiple meals around them throughout the week.
• High in fiber. If you’re looking to boost your fiber intake, beans are a fantastic choice. A 1/2 cup serving typically provides about 9-11 grams of fiber depending on the bean variety, which makes them a great addition to any diet.
• Budget-friendly. Cooking beans from scratch is super affordable, even more so than canned beans! Plus, you can infuse them with a so much flavor. It’s a skill you’ll definitely want to master, and it’s surprisingly easy.

Key Ingredients and Substitutions

• Beans: I used small white beans for this recipe, but you can easily swap them out for other varieties like cannellini beans, butter beans, great northern beans or chickpeas, so choose your favorite.
• Onion: I used a yellow onion, but white or red onions work just as well.
• Garlic: I used a whole bulb for extra garlic flavor, but feel free to use the amount of garlic based on your own preference.
• Lemon: Fresh lemon is essential for both the broth and salsa.
• Red pepper flakes: I like the heat this adds, but feel free to omit entirely if you prefer a milder flavor.
• Herbs: I used rosemary, thyme, and bay leaves, but feel free to experiment with your favorite hearty herbs. I also used parsley for the avocado salsa.
• Umami: For added depth of flavor, stir in miso paste or nutritional yeast at the end of cooking. Alternatively, you can add some dried shiitake mushrooms when adding the bay leaves and make sure to remove them after the beans are done cooking.
• Avocado: For best texture, choose a slightly ripe avocado—one that gives just a little when gently squeezed . This will help the cubes keep their shape better.
• Scallions: Swap for some finely diced red onion if desired.
• Pepper: I used a serrano pepper for extra heat. For less heat, consider leaving out or choosing a milder pepper like jalapeño and removing it’s seeds and membranes before slicing.

How to Make Charred Lemon Brothy Beans with Avocado Scallion Salsa

Spread the dry beans out on a flat surface and remove any rocks or debris. Rinse the beans well, then drain. Place the beans in a large pot and cover them with fresh filtered water, ensuring the water level is about 3 inches above the beans. Cover and allow the beans to soak overnight or for at least 8 hours. The beans should visibly double in size.

Heat 1 tablespoon of oil in a large pot or Dutch oven over medium-low heat. Swirl the oil to coat the bottom of the pot. Add the halved lemon and onions, cut side down, and cook undisturbed. After 3 minutes, add the garlic halves, cut side down, and cook undisturbed for an additional 3 minutes, or until the onions, lemons, and garlic are slightly charred on the bottoms. Add the remaining tablespoon of oil and red pepper flakes, allowing to cook for 1 minute.

Drain and rinse the soaked beans, then add them to the pot along with the rosemary, thyme, bay leaves, and 8 cups of filtered water to submerge the beans. Bring to a boil, then reduce heat to a gentle simmer. Partially cover the pot and cook for about 30 minutes.

Add the salt and stir the beans well. Partially cover the pot again and cook for an additional 1 to 1 1/2 hours. During this time, check the beans about every 30 minutes, stirring briefly and adding more water if the beans are no longer fully submerged.

Test a few beans to ensure they are tender and fully cooked. Squeeze the garlic out of its skin directly into the pot along with the juice from the lemon. Discard the garlic skins, lemon, onions, rosemary and thyme sprigs, and bay leaves.

For added umami flavor, transfer a ladleful of broth to a large mug and whisk in the miso paste until fully dissolved. Pour the mixture back into the pot of beans, stirring well. Taste the broth and adjust the salt to your preference.

To make the salsa, combine the avocado, scallions, parsley, jalapeño, lemon zest and juice, and a pinch of salt in a mixing bowl. Stir well to combine.

To serve, spoon the brothy beans into a serving dish and top with a few spoons of the avocado salsa. Finish with a few cracks of black pepper and enjoy with toasted bread!

Expert Tips

• Soak your beans for better digestion. Rinse and drain your dry beans, then soak in fresh filtered water for at least 8 hours before cooking. This will not only reduce the cooking time, but also improve digestion by breaking down some of the compounds in beans that can cause extra gas. After soaking, rinse well and drain again before cooking in fresh filtered water.
• Boost digestion with epazote or kombu. Adding either epazote (a traditional Mexican herb) or a piece of kombu (a type of seaweed) while cooking your beans helps to tenderize them and break down some of the starches that can lead to gas. This may significantly reduce bloating and discomfort.
• When to add salt. There’s a sweet spot for adding salt to beans. I like to add it halfway through cooking. At this point, the beans won’t become tough from the salt, and it will help season them more evenly, infusing flavor throughout.
• Older dry beans take longer to cook. If your beans have been sitting in your pantry for months or years, they may be frier and tougher, requiring more cooking time. It’s best to use fresher beans whenever possible, but if you are cooking older ones, be prepared to adjust the cooking time accordingly.
• Save time by skipping the charred veggies. If you want a quicker method, you can skip the charring step. Simply add the beans, onions, garlic, lemon, herbs, oil, and water directly to the pot, then cook until the beans are tender.

Frequently Asked Questions

Make It Balanced

These beans can be served with the avocado salsa to enjoy as a hearty, filling meal. If you’d like to add a little more to this meal, feel free to add any of the following:

• Serve with some toasted crusty bread to make this more hearty
• Ladle the beans and broth over some cooked rice, quinoa or al dente pasta
• Stir in some greens like shredded kale, Swiss chard or baby bok choy for a boost of antioxidants

More Cozy Ways to Get in Beans

• Marinated Sun-Dried Tomato Bean Salad
• Creamy Gochujang Black Bean Stew with Crispy Garlic
• Honeynut Squash Red Lentil Soup
• Roasted Butternut Squash Gnocchi Soup
• Curried Red Bean Skillet

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Charred Lemon Brothy Beans with Avocado Scallion Salsa

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review

• Author: Catherine Perez
• Prep Time: 10 minutes
• Soak Time: 8 hours
• Cook Time: 2 hours
• Total Time: 10 hours 10 minutes
• Yield: 6 servings
• Category: Main Dish
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

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Description

A comforting bowl of Charred Lemon Brothy Beans served with a vibrant avocado scallion salsa. The perfect wholesome, fiber-rich meal that’s easy to meal prep.

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Ingredients

Beans

• 1 1/2 cups dry white beans (cannellini, great northern beans, or butter beans)
• 1 small onion, root removed and halved lengthwise
• 1 garlic bulb, halved crosswise
• 1 lemon, halved crosswise
• 1/2 tsp red pepper flakes (optional)
• 2 sprigs rosemary
• 10 sprigs thyme
• 2 bay leaves
• 2 tbsp avocado oil
• 2 tsp kosher salt plus more as needed

Add-Ins

• 2 tbsp yellow miso paste

Avocado Scallion Salsa

• 2 avocados, cubed
• 2 scallions, thinly sliced
• 1/4 cup fresh parsley leaves, minced
• 1 small jalapeño or serrano pepper, thinly sliced
• Zest and juice of a small lemon

For serving: toasted sourdough bread, cracked black pepper

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Instructions

1. Spread the dry beans out on a flat surface and remove any rocks or debris. Rinse the beans well, then drain. Place the beans in a large pot and cover them with fresh filtered water, ensuring the water level is about 3 inches above the beans. Cover and allow the beans to soak overnight or for at least 8 hours. The beans should visibly double in size.
2. Heat 1 tablespoon of oil in a large pot or Dutch oven over medium-low heat. Swirl the oil to coat the bottom of the pot. Add the halved lemon and onions, cut side down, and cook undisturbed. After 3 minutes, add the garlic halves, cut side down, and cook undisturbed for an additional 3 minutes, or until the onions, lemons, and garlic are slightly charred on the bottoms. Add the remaining tablespoon of oil and red pepper flakes, allowing to cook for 1 minute.
3. Drain and rinse the soaked beans, then add them to the pot along with the rosemary, thyme, bay leaves, and 8 cups of filtered water to submerge the beans. Bring to a boil, then reduce heat to a gentle simmer. Partially cover the pot and cook for about 30 minutes.
4. Add the salt and stir the beans well. Partially cover the pot again and cook for an additional 1 to 1 1/2 hours. During this time, check the beans about every 30 minutes, stirring briefly and adding more water if the beans are no longer fully submerged.
5. Test a few beans to ensure they are tender and fully cooked. Squeeze the garlic out of its skin directly into the pot along with the juice from the lemon. Discard the garlic skins, lemon, onions, rosemary and thyme sprigs, and bay leaves.
6. For added umami flavor, transfer a ladleful of broth to a large mug and whisk in the miso paste until fully dissolved. Pour the mixture back into the pot of beans, stirring well. Taste the broth and adjust the salt to your preference.
7. To make the salsa, combine the avocado, scallions, parsley, jalapeño, lemon zest and juice, and a pinch of salt in a mixing bowl. Stir well to combine.
8. To serve, spoon the brothy beans into a serving dish and top with a few spoons of the avocado salsa. Finish with a few cracks of black pepper and enjoy with toasted bread!

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Notes

Soak your beans for better digestion. Rinse and drain your dry beans, then soak in fresh filtered water for at least 8 hours before cooking. This will not only reduce the cooking time, but also improve digestion by breaking down some of the compounds in beans that can cause extra gas. After soaking, rinse well and drain again before cooking in fresh filtered water.

Boost digestion with epazote or kombu. Adding either epazote (a traditional Mexican herb) or a piece of kombu (a type of seaweed) while cooking your beans helps to tenderize them and break down some of the starches that can lead to gas. This may significantly reduce bloating and discomfort.

When to add salt. There’s a sweet spot for adding salt to beans. I like to add it halfway through cooking. At this point, the beans won’t become tough from the salt, and it will help season them more evenly, infusing flavor throughout.

Older dry beans take longer to cook. If your beans have been sitting in your pantry for months or years, they may be frier and tougher, requiring more cooking time. It’s best to use fresher beans whenever possible, but if you are cooking older ones, be prepared to adjust the cooking time accordingly.

Save time by skipping the charred veggies. If you want a quicker method, you can skip the charring step. Simply add the beans, onions, garlic, lemon, herbs, oil, and water directly to the pot, then cook until the beans are tender.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Charred Lemon Brothy Beans with Avocado Scallion Salsa first appeared on Plant Based RD.

The post Charred Lemon Brothy Beans with Avocado Scallion Salsa appeared first on Plant Based RD.

One thing I get is that the last thing anyone wants to do is cook when they are feeling sick. So, something I like to do is occasionally make a soup like this that I can freeze in advance just in case I do end up sick. It’s what I did right before I ended up getting sick, and I’m so grateful I did because all I had to do was reheat this. A god send when I felt like death and didn’t have the energy to get out the cutting board.

So, that’s all to say, be prepared. Make some soup!

Why You’ll Love This Get Well Soup

• Great to prep ahead. Make this soup with the intention of storing it for later when you’re not feeling well. It freezes well, so all you have to do is reheat it.
• Easy to adjust to your palate. Use the tips in this post to properly adjust the salt or acid in your meal to make the flavors pop to your liking.
• Packed with nutrition to help you recover. This soup is full of soothing, antioxidant-rich ingredients like onions, garlic, ginger, kale, cilantro, and turmeric. These wonderful nutrients help revitalize and nourish you.

Key Ingredients and Substitutions

• Couscous: I recommend pearl couscous for this soup, but feel free to use any small pasta you prefer, such as mini shells, orzo, ditalini, or pastina. If you change the pasta, make sure to adjust when to add it and how long to cook based on the pasta’s recommended cooking time.
• Good Quality Vegetable Broth: For soups like this, I tend to use Better Than Bouillon Vegetable Base reconstituted in water, which is nicely concentrated with good depth of flavor. Feel free to use your favorite umami-rich broth instead!
• Onion: I used a yellow onion, but red onion or shallots also work well here.
• Scallion: Use the white portion for cooking and the green ends for garnish.
• Pepper: I like spice because it helps clear out the sinuses! If you’re not a fan of spice, feel free to replace it with a poblano pepper or a regular bell pepper.
• Garlic: I’m a strong believer in using a good amount of garlic for soup. If that’s not for you, just use less to your liking.
• Mirin: Mirin is a Japanese cooking wine made from rice that provides both extra umami and light sweetness. You can find it in the same section as soy sauce in most stores. If you can’t access it, the best alternative is to use cooking sake mixed with sugar. A dry cooking wine works too, but it will change the flavor slightly. If you can’t have wine, just leave the mirin out and add extra lime juice towards the end of cooking to balance the flavors.
• Ginger: To make ginger easier to grate, clean the root and stick it in the freezer. Once frozen, grating becomes much easier.
• Turmeric: A little goes a long way. I recommend using about 1/4 teaspoon, but feel free to add up to 1/2 teaspoon for the whole pot. For full nutritional benefit, don’t forget to add a few cracks of fresh black pepper to help absorb the antioxidant curcumin more efficiently. If you don’t like the taste, feel free to skip it.
• Lime: Acid from things like lime can help to brighten up a soup when you feel like something is missing. If you don’t want to use lime, lemon works equally well.

How to Make Get Well Soup

Heat the oil in a large soup pot over medium-low heat. Once hot, add the thinly sliced garlic and sauté for 1-2 minutes until it starts to turn golden.

Add the onion with a pinch of salt and continue to sauté for 3 minutes, or until the onion softens.

Add the scallions and pepper. Stir well for about a minute, then add the remaining grated garlic, ginger, and turmeric. Sauté for another minute until fragrant.

Deglaze the pan with mirin, scraping the bottom with a spatula to lift any browned bits. Pour in the broth, then add the couscous and bay leaf. Stir to combine.

Bring the pot to a boil, then reduce the heat to a low simmer. Taste the broth and adjust the salt to your liking (I added about 1/2 teaspoon, which was perfect for me). Loosely cover with a lid and cook for 13-15 minutes, or until the couscous is cooked through.

Add the kale and cilantro, stirring until the kale has fully wilted. Remove the pot from heat.

Squeeze in the lime juice and add a few cracks of fresh ground black pepper. Stir well, taste, and adjust seasonings as desired.

Serve each portion of soup with a serving of baked tofu, a sprinkle of the remaining scallions, and extra lime wedges if desired.

Expert Tips

• Portion to make life easier. I never expect anyone who’s sick to make a full soup from scratch—that’s just not realistic! Instead, when I’m feeling well, I make a batch of soup like this and freeze individual portions in a Souper Cube tray for those inevitable days when I get sick. This way, you can reheat one in the microwave or on the stovetop when you’re low on energy.
• Protein options. To boost protein, I opted for tofu crumble on top. Feel free to swap this with white beans or chickpeas when the soup is simmering with the couscous.
• Taste and adjust your soup. My favorite trick for adjusting soup flavor is to make the recipe as written, then bring the soup to a simmer. Once simmering, taste the broth and ask yourself if something is missing. Spoon out a little broth and use that as a “testing vessel.” Sprinkle it with salt or add a little acid, like lime juice, to see if that improves the flavor. If it’s too strong, dilute with a little more water. Once you know what the soup needs, adjust the entire pot accordingly.

Frequently Asked Questions

Make It Balanced

You can serve this soup base with any protein you love:

• Stir in beans like white beans or chickpeas when adding the broth and couscous.
• Cube some soft tofu to add to the broth as it simmers, or bake tofu nuggets to add on top when serving.
• Add edamame to the broth when stirring in the kale.

More Comforting Soups to Try

• Creamy Potato Leek Soup with Garlic Scallion Oil
• Ginger Miso Brothy Soup with Crispy Shredded Sesame Tofu
• Butternut Squash White Bean Soup with Crispy Sage
• Charred Cauliflower Sweet Potato Soup
• Chipotle Red Lentil Potato Soup

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Get Well Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review

• Author: Catherine Perez
• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Total Time: 50 minutes
• Yield: 4-6 servings
• Category: Soup
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

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Description

A nourishing, easy-to-make Get Well Soup packed with soothing ginger, turmeric and lime. Perfect for prepping ahead when you are in need of a comforting, nutritious recovery meal.

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Ingredients

Baked Tofu

• 1 lb super firm high protein tofu
• 2 tbsp tamari
• 2 tbsp rice vinegar
• 1 tsp light brown sugar
• 1/2 tsp coriander
• 1/4 tsp white pepper
• 1 1/2 tbsp potato starch
• 2 tbsp avocado oil
• Kosher salt

Soup Base

• 2 tbsp avocado oil
• 8 garlic cloves, 3 cloves thinly sliced and 5 cloves grated or minced
• 1 medium onion, diced
• 4 scallions, thinly sliced with white and green portions separated
• 1 serrano pepper, diced (optional)
• 2-inch knob of fresh ginger, grated or finely minced
• 1/2 tsp ground turmeric (optional)
• 2 tbsp mirin
• 7 cups good quality vegetable broth
• 1 cup dry pearl couscous
• 1 bay leaf
• 3 cups lacinato kale, stems removed and shredded
• 1/4 cup cilantro leaves, loosely packed
• 1 lime
• Freshly ground black pepper
• Kosher salt

For serving: Extra lime wedges and cilantro

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Instructions

For the Tofu

1. Preheat the oven to 425°F and prepare a parchment-lined baking tray.
2. Tear the tofu block into small bite-sized pieces (about 1/2-inch) and place them in a large bowl or airtight container. Pour the tamari and vinegar over the tofu, cover the container, then toss to evenly coat. Let the tofu sit for 10 minutes.
3. Coat the tofu with coriander, sugar, starch, pepper, and oil, then cover and toss again to evenly coat. Spread the tofu pieces out on the baking tray, ensuring each piece has space between it. Bake for 15 minutes, flip, then bake for an additional 5-10 minutes.

For the Soup Base

1. Heat the oil in a large soup pot over medium-low heat. When hot, add the thinly sliced garlic and sauté for 1-2 minutes until it begins to look golden in color.
2. Add the onion with a pinch of salt and continue to sauté for 3 minutes, or until the onion has softened.
3. Add the scallions and pepper. Stir well for about a minute, then add the remaining grated garlic, ginger, and turmeric. Continue to sauté for another minute, until fragrant.
4. Deglaze the pan with mirin, scraping the bottom with a spatula to lift any browned bits. Pour in the broth, then add the couscous and bay leaf. Stir to combine.
5. Bring the pot to a boil, then reduce the heat to a low simmer. Taste the broth and adjust the salt to your liking (I added about 1/2 teaspoon, which was perfect for me). Loosely cover with a lid and cook for 13-15 minutes, or until the couscous is cooked through.
6. Add the kale and cilantro, stirring until the kale has fully wilted. Remove the pot from heat.
7. Squeeze in the juice of the lime and add a few cracks of fresh ground black pepper. Stir well, taste, and adjust seasonings as desired.
8. Serve each portion of soup with a serving of baked tofu, a sprinkle of remaining scallions, and extra lime wedges if desired.

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Notes

Portion to make life easier. I never expect anyone when they are sick to make a full soup from scratch. That’s not realistic! Instead, when I’m feeling well I’ll make a batch of soup like this, and freeze individual portions in a souper cube tray for those inevitable days you do get sick. This way you can reheat one in the microwave or on the stovetop when you are sick and low energy.

Protein options. I wanted to prioritize a little higher protein with this soup, so I opted to use a tofu crumble on top. Feel free to swap by stirring in some white beans or chickpeas when the soup is simmering with the couscous.

Taste and adjust your soup. My favorite hack for adjusting soup flavor is to make the recipe as written and bring the soup to a simmer. Once simmering, taste the broth and ask yourself if you feel something is missing. Spoon out a little broth and use that as a flavoring vessel. Sprinkle it with salt or add a little acid like lime juice to see if that brings things to a better balance. If too strong, add a little more water to dilute it. Once you know what the soup is in need of, adjust the whole pot with that ingredient until it tastes to your liking.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Get Well Soup first appeared on Plant Based RD.

The post Get Well Soup appeared first on Plant Based RD.

Why You’ll Love This Creamy Potato Leek Soup with Garlic Scallion Oil

• Cooks all in one pot. No oven or extra pots and pans needed for this soup, which helps make the prep of this soup more convenient.
• No cream needed. We can bypass the need for cream by using beans in this soup instead. When blended they help add extra creaminess to this soup.
• Nutrient balanced. This soup provides all of the essential macronutrients like protein, carbs, and healthy fats in one bowl. It’s also packed with a ton of fiber and micronutrients to really help nourish your soul.

Key Ingredients and Substitutions

• Oil: I used extra virgin olive oil, but to make this soup even richer, consider using some of your favorite vegan butter to use instead.
• Leeks: If you don’t have leeks available, but still want to make a similar soup consider using large shallots and the whites of 2-3 thinly sliced scallions.
• Onion: I used a yellow onion, but if you want to swap the onion out you can use shallots.
• Scallions: If you don’t wish to use this in the garlic scallion oil, try this with a handful of chives instead.
• Potatoes: I used baby yukon gold potatoes, but you can also use regular Yukon Gold potatoes or red potatoes if you are in a pinch. Avoid using russet potatoes as they lack flavor, and steer clear of waxy potatoes since they maintain their shape too firmly—both qualities would negatively affect the soup’s texture and taste.
• White Beans: I used canned cannellini beans for convenience, but if you happen to love prepping fresh cooked beans for the week, they would make this soup even better.
• Fresh Herbs: I used thyme, sage, and parsley. If not a fan of sage, leave it out or swap with rosemary.
• Spices: I used ground coriander, bay leaves, and red pepper flakes. Feel free to adjust the amount used based on your preference.
• Vegetable Broth: A good quality vegetable broth makes a huge difference. My favorite brands to use include Better Than Bouillon and Edwards & Son bouillon cubes. Use the appropriate amount needed according to package to reconstitute as needed.
• Spinach: I used spinach for this soup, but any winter greens can work here. For things like kale or swiss chard, I would recommend thinly slicing it before adding to the pot so that it can wilt faster in the soup.

How to Make Creamy Potato Leek Soup with Garlic Scallion Oil

Trim off both the root end and the dark, tough leafy tops of the leeks. Cut them in half lengthwise and rinse between the layers to remove any dirt and grime. Pat the leeks dry then thinly slice them. Prep the remaining ingredients as described above.

Heat the oil in a large dutch oven or soup pot over medium-low heat. When hot, add the leeks and onions along with a generous pinch of salt and saute for about 8 minutes or until the leeks and onions have softened and begin to brown.

Add in the garlic and saute for about 1 minute until fragrant then stir in the coriander and red pepper flakes, sauteing together with the onion mix for 2 minutes.

Pour in the potatoes, beans, broth, and thyme and give everything a big stir to combine.

Add the bay leaf and sprigs of sage on top then bring the soup to a boil before reducing the heat to a simmer. Give the broth a taste and add additional salt and pepper to taste if needed. Cover the pot and allow the soup to cook for 20-25 minutes or until the potatoes are fork tender.

While the soup is cooking, prep the scallion oil. To a bowl add the parsley, scallions, garlic, lemon zest, oil and a pinch of salt. Stir to combine then set aside.

Discard the sage and bay leaves from the soup pot then use an immersion blender to blend a small portion of the soup. Stir in the spinach along with the lemon zest and juice. Continue to stir until the spinach has fully wilted.

When ready to serve, then portion out the soup into bowls. Add a small spoonful of the scallion oil to stir into each bowl. Optional: Toast some bread and brush it with the garlic scallion mixture before serving alongside the soup and enjoy.

Make it More Convenient

• Use an immersion blender to blend your soup. This allows you to really make clean up much easier than having to run a portion of your soup through a blender.
• Keep it a brothy soup. Don’t feel like blending this soup at all? Feel free to enjoy as is in all it’s brothy glory or use the back of your stirring spoon to mash some of the beans and potatoes. The soup will then naturally thicken a bit as it cools. Saves you the step and clean up of using a blender.
• Make the scallion oil faster. Instead of mincing everything by hand, add the garlic to a mini food processor then blitz to mince it. Add the trimmed scallions, parsley, lemon zest, oil and a pinch of salt before pulsing a few times to mince up the greens to your liking.

Frequently Asked Questions

Make It Balanced

This soup contains all the major food groups needed for plant-based eaters. Protein from the beans, healthy starches from the potatoes, and vegetables for the leeks, onions, herbs and spinach. Want to make it more veggie packed? Use the scallion oil to rub into some shredded cabbage or brussels sprouts until softened to top your soup with.

More Plant-Based Soup Recipes to Try

• Ginger Miso Brothy Soup with Crispy Shredded Sesame Tofu
• Creamy Chipotle Lime White Bean Soup
• Pesto Broccoli Orzo Soup
• Honeynut Squash Red Lentil Soup
• Charred Cauliflower Sweet Potato Soup

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Creamy Potato Leek Soup with Garlic Scallion Oil

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review

• Author: Catherine Perez
• Prep Time: 20 minutes
• Cook Time: 40 minutes
• Total Time: 1 hour
• Yield: 6 servings
• Category: Soup
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

Print Recipe

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Description

This creamy potato leek soup is topped with a garlic scallion oil to amplify the flavors. All cooked in one pot without the need for any cream!

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Ingredients

Soup Base

• 2 leeks
• 2 tbsp extra virgin olive oil
• 1 small yellow onion, diced
• 6 cloves garlic, minced
• 1 tsp ground coriander
• 1/2 tsp red pepper flakes (optional)
• 12 oz yellow baby potatoes, roughly chopped
• 2 cans cannellini beans, drained and rinsed
• 5 cups good quality vegetable broth (I used reconstituted Vegetable Better Than Bouillon)
• 1 tbsp fresh thyme
• 2 sprigs fresh sage
• 2 bay leaves
• Zest and juice of 1/2 a lemon or more to taste (I like lemon, so I always use more)
• 2 cups baby spinach
• Kosher salt and fresh black pepper to taste

Garlic Scallion Oil

• 1/4 cup parsley, minced
• 2 green scallions, thinly sliced
• 1 garlic clove, grated
• Zest of 1 lemon
• 3 tbsp extra virgin olive oil

For serving: Toast for serving

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Instructions

1. Trim off both the root end and the dark, tough leafy tops of the leeks. Cut them in half lengthwise and rinse between the layers to remove any dirt and grime. Pat the leeks dry then thinly slice them. Prep the remaining ingredients as described above.
2. Heat the oil in a large dutch oven or soup pot over medium-low heat. When hot, add the leeks and onions along with a generous pinch of salt and saute for about 8 minutes or until the leeks and onions have softened and begin to brown.
3. Add in the garlic and saute for about 1 minute until fragrant then stir in the coriander and red pepper flakes, sauteing together with the onion mix for 2 minutes.
4. Pour in the potatoes, beans, broth, and thyme and give everything a big stir to combine.
5. Add the bay leaf and sprigs of sage on top then bring the soup to a boil before reducing the heat to a simmer. Give the broth a taste and add additional salt and pepper to taste if needed. Cover the pot and allow the soup to cook for 20-25 minutes or until the potatoes are fork tender.
6. While the soup is cooking, prep the scallion oil. To a bowl add the parsley, scallions, garlic, lemon zest, oil and a pinch of salt. Stir to combine then set aside.

7. Discard the sage and bay leaves from the soup pot then use an immersion blender to blend a small portion of the soup. Stir in the spinach along with the lemon zest and juice. Continue to stir until the spinach has fully wilted.

8. When ready to serve, then portion out the soup into bowls. Add a small spoonful of the scallion oil to stir into each bowl. Optional: Toast some bread and brush it with the garlic scallion mixture before serving alongside the soup and enjoy.

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Notes

Use an immersion blender to blend your soup. This allows you to really make clean up much easier than having to run a portion of your soup through a blender.

Keep it a brothy soup. Don’t feel like blending this soup at all? Feel free to enjoy as is in all it’s brothy glory or use the back of your stirring spoon to mash some of the beans and potatoes. The soup will then naturally thicken a bit as it cools. Saves you the step and clean up of using a blender.

Make the scallion oil faster. Instead of mincing everything by hand, add the garlic to a mini food processor then blitz to mince it. Add the trimmed scallions, parsley, lemon zest, oil and a pinch of salt before pulsing a few times to mince up the greens to your liking.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Creamy Potato Leek Soup with Garlic Scallion Oil first appeared on Plant Based RD.

The post Creamy Potato Leek Soup with Garlic Scallion Oil appeared first on Plant Based RD.

Why You’ll Love This Ginger Miso Brothy Soup

• Simple ingredients. A very flavorful broth using a smaller batch of thoughtful ingredients. This makes this soup much easier to put together in a shorter amount of time.
• Good for your gut. The base of this soup is miso paste, which is a probiotic loaded with good for your gut bacteria. You may also benefit from the resistant starch found in this recipe too. Find information on that below!
• Bowl of comfort. Brothy soups are incredibly comforting especially this time of year. Let the warmth and the fragrant aromatics provide all the cozy feelings you maybe needing in this very moment.

Key Ingredients and Substitutions

• Tofu: Since we are shredding tofu, I would recommend using a super firm tofu like Nasoya or a high protein tofu variety that comes in a vacuum sealed package. If you only have extra firm tofu on hand, I recommend pressing it for at least 20 minutes before using then crumbling it with your hands instead of shredding. As crumbles you can still season and cook in the same manor.
• Sesame: I used two forms of sesame in this recipe, sesame seeds and sesame oil. Optional if you have a sesame allergy.
• Aromatics: I included onions, spring onions, garlic and ginger to help make this broth extra flavorful.
• Pepper: I like my broth on the spicier side, so I like to include a Fresno pepper. If you are not into spice, feel free to replace with a half of a small red bell pepper.
• Miso Paste: I used a yellow miso paste. White miso can also work here too.
• Dried Mushrooms: For an extra boost to the broth, I like to used some dried shiitake mushrooms. Feel free to leave this out if you don’t have this on hand. If you feel you need an extra boost of umami, try adding a teaspoon of mushroom powder or tamari.
• Rice: Use leftover rice if you have it on hand or swap for a different grain of your choosing. This can work with quinoa, farro, or noodles if you prefer!

How to Make Ginger Miso Brothy Soup with Shredded Sesame Tofu

Preheat the one to 425F and line a baking tray with parchment paper. Place a box grater over the tray and grate the tofu over the largest holes to create tofu shreds. Top the tofu with the tamari, vinegar, cornstarch, and sesame seeds then drizzle with the oil. Toss to coat then spread the shreds into a single layer on the tray. Bake in the oven for 15 minutes then toss the shreds using tongs and bake again for 5-8 minutes.

Heat oil in a large pot over medium low heat. When hot, add the onion with a pinch of salt and saute for 5 minutes or until the onions have started to soften and become golden in color. Add the ginger, garlic, pepper, and scallions and continue to saute until fragrant, about 2 minutes.

Add in the dried mushrooms and 3 1/2 cups water. Stir to combine, bring to a boil then reduce to a simmer for 15 minutes.

While you wait, add the miso paste and the remaining 1 cup of water and sesame oil to a large glass measuring cup and whisk together until the miso is fully dissolved with no lumps.

Remove the mushrooms from the soup pot then pour in the miso mixture and add the lemon zest and juice. Use an immersion blender to blend the broth smooth then stir in the remaining scallions.

To serve, add a scoop of rice to a serving bowl then ladle the broth around the rice. Top with the crispy tofu and garnish with extra sesame oil if desired.

Expert Tips

• Prepare the broth in advance. If you are looking to meal prep this meal, I highly recommend preparing the broth of the soup in advance and storing in the fridge. Then when you want to enjoy this meal, all you need to do is heat up the broth and prepare your tofu or protein of choice.
• Add the miso at the very end on low heat. Miso paste is full of probiotics that are sensitive to heat. Make sure to lower the heat and add towards the end of cooking to preserve the flavor and gut benefits it provides!
• Adjust the flavors to your liking. Feel free to change up the aromatics being used. If not a big fan of ginger, feel free to lean more into the onion, garlic, and miso flavors of the soup. Don’t like the taste of sesame? Feel free to leave that out.

Frequently Asked Questions

Keep It Balanced

This soup provides a balance of energy supporting carbohydrates from the rice and protein from the sesame tofu. To make this even more balanced you can:

• Serve this soup with extra vegetables. This can include cooking in some diced carrots with the onions in the beginning or stirring in some greens like spinach or thinly sliced baby bok choy towards the end of cooking.
• Add an extra boost of fiber and protein. Consider topping this soup with some edamame when serving.

More Comforting Soup Recipes

• Creamy Chipotle Lime White Bean Soup
• Butternut Squash White Bean Soup with Crispy Sage
• Pesto Broccoli Orzo Soup
• Charred Cauliflower Sweet Potato Soup
• Kimchi Jjigae (Kimchi Stew)

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Ginger Miso Brothy Soup with Crispy Shredded Sesame Tofu

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review

• Author: Catherine Perez
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 4 servings
• Category: Soup
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

Print Recipe

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Description

This Ginger Miso Brothy Soup uses a comforting and gut-friendly broth served with rice and crispy sesame tofu. Easy to make and satisfying!

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Ingredients

Shredded Sesame Tofu

• 1lb block super firm tofu
• 1 1/2 tbsp tamari
• 1 tbsp rice vinegar
• 1 tbsp cornstarch
• 1 tbsp sesame seeds
• 1 1/2 tbsp avocado oil

Ginger Miso Brothy Soup

• 2 tsp avocado oil
• 1/2 medium yellow onion
• 4 thin slices of fresh ginger root
• 5 cloves garlic, thinly sliced
• 1 Fresno pepper thinly sliced
• 3 scallions, thinly sliced with white and green ends separated
• 3 dried shiitake mushrooms
• 4 1/2 cups hot water
• 2–3 tbsp yellow miso paste
• 2 tsp sesame oil, plus more for serving
• Juice and zest of half a lemon
• Kosher salt, as needed
• Cooked rice, for serving

Cook Mode Prevent your screen from going dark

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Instructions

1. Preheat the one to 425F and line a baking tray with parchment paper. Place a box grater over the tray and grate the tofu over the largest holes to create tofu shreds. Top the tofu with the tamari, vinegar, cornstarch, and sesame seeds then drizzle with the oil. Toss to coat then spread the shreds into a single layer on the tray. Bake in the oven for 15 minutes then toss the shreds using tongs and bake again for 5-8 minutes.
2. Heat oil in a large pot over medium low heat. When hot, add the onion with a pinch of salt and saute for 5 minutes or until the onions have started to soften and become golden in color. Add the ginger, garlic, pepper, and scallions and continue to saute until fragrant, about 2 minutes.
3. Add in the dried mushrooms and 3 1/2 cups water. Stir to combine, bring to a boil then reduce to a simmer for 15 minutes.
4. While you wait, add the miso paste and the remaining 1 cup of water and sesame oil to a large glass measuring cup and whisk together until the miso is fully dissolved with no lumps.
5. Remove the mushrooms from the soup pot then pour in the miso mixture and add the lemon zest and juice. Use an immersion blender to blend the broth smooth then stir in the remaining scallions.
6. To serve, add a scoop of rice to a serving bowl then ladle the broth around the rice. Top with the crispy tofu and garnish with extra sesame oil if desired.

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Notes

Prepare the broth in advance. If you are looking to meal prep this meal, I highly recommend preparing the broth of the soup in advance and storing in the fridge. Then when you want to enjoy this meal, all you need to do is heat up the broth and prepare your tofu or protein of choice.

Add the miso at the very end on low heat. Miso paste is full of probiotics that are sensitive to heat. Make sure to lower the heat and add towards the end of cooking to preserve the flavor and gut benefits it provides!

Adjust the flavors to your liking. Feel free to change up the aromatics being used. If not a big fan of ginger, feel free to lean more into the onion, garlic, and miso flavors of the soup. Don’t like the taste of sesame? Feel free to leave that out.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Ginger Miso Brothy Soup with Crispy Shredded Sesame Tofu first appeared on Plant Based RD.

The post Ginger Miso Brothy Soup with Crispy Shredded Sesame Tofu appeared first on Plant Based RD.

Why You’ll Love This Creamy Gochujang Black Bean Stew

• Budget-friendly. Using in season fall veggies and bean makes this filling meal friendly for your wallet.
• Hearty and satisfying. Combining complex starches and protein together in meals makes them so much more filling and satisfying.
• Packed with fiber. We can all stand to consume more fiber from our meals! The beans and squash here help to make this soup a significant source of fiber.

Key Ingredients and Substitutions

• Butternut Squash: I used butternut squash, but feel free to use acorn squash, kabocha squash, or sweet potatoes.
• Black Beans: Feel free to use red kidney beans or chickpeas as an alternative.
• Gochujang: This is a spicy and fermented Korean red pepper paste. It is much easier to find this condiment in stores now. If you can, please stick to this ingredient without swapping.
• Onion: I used yellow onion, but red onion can work here too.
• Aromatics: I used a combination of ginger and garlic. If not a fan of ginger feel free to leave it out and add a little more garlic.
• Scallions: For an extra fresh taste, I like to use the scallions at the end to garnish the bowl.
• Tamari: This is a wheat free soy sauce, but feel free to use regular soy sauce.
• Maple Syrup: You can use whatever sweetener you like and feel free to adjust the amount based on your preference. Feel free
• Broth: I can’t emphasize enough how important a good quality vegetable broth is when making soups or stews. You can absolutely make your own or use a brand you know you love. I personally like to use Better Than Bouillon or Edward & Sons to reconstitute my own broths for recipes.
• Peanut Butter: Use natural runny peanut butter. I personally use a ShopRite branded natural peanut butter (just peanuts and salt). You can also swap with almond butter, cashew butter or even a good quality tahini.

How to Make Creamy Gochujang Black Bean Stew and Crispy Garlic

Heat oil in a large skillet over medium low heat. When hot, add the sliced garlic, making sure the garlic is touching the oil. Allow the garlic to cook in the oil until it starts to become golden brown in color, about 3 minutes. Make sure to monitor the garlic as it cooks because some garlic slices may finish cooking faster than others. Transfer the garlic slices to a bowl lined with paper towels and sprinkle with a pinch of salt.

To the same pan add the onions with a pinch of salt and saute for 4-5 minutes until the onions have softened. Add the minced garlic, ginger, and the white portion of the scallions and saute until fragrant, about 2 minutes.

Stir in the gochujang into the onion mixture and continue to saute for about 3 minutes.

Add in the cubed squash along with another pinch of salt. Saute the mixture for about 5 minutes. Add 1-2 tbsp of the vegetable broth then partially cover the pan with a lid and allow to cook undisturbed for about 5 minutes. Remove the lid and use your spatula to scrape and stir the squash well then place the lid back on for 5 minutes or until the cubes have partially softened.

As you wait, add the vegetable broth, tamari, vinegar, and maple syrup to a large measuring cup or bowl and whisk together.

To the pan, pour in the black beans and vegetable broth mixture and stir to combine. Bring the mixture to a simmer then partially cover with the lid and cook for 20 minutes or until the butternut squash is fully cooked through.

Remove the lid, add the peanut butter, lime zest and juice and stir until everything is evenly mixed together.

Serve the stew over some cooked rice, then top with some of the remaining scallions, crispy garlic slices, sesame seeds and sesame oil if desired.

Hack the Recipe

• Save time. I feel like the thing that takes the longest with this recipe is handling the squash. If you feel this is a barrier to you enjoying this recipe, use pre-chopped butternut squash. This time of year it is typically always available in the produce section. And if wanting to enjoy this with rice, get frozen rice from the frozen section to reheat for this meal.
• Make grating ginger easier. For the easiest time grating ginger, clean/peel your ginger root and stick it in the freezer. Freezing it helps make grating it so much easier without the fibers getting in the way to clog your grater.
• Adjust the spice. If you are really sensitive to spice, feel free to adjust the amount of gochujang being used. Personally, I like things spicy so I will tend to use more gochujang than the recipe instructions sometimes. However, you may need less, so feel free to cut it back to just 1 tbsp if needed.

Frequently Asked Questions

Make It Balanced

These are a lot of ways to enjoy a stew, but my favorite options include serving it over a grain like rice or quinoa or try enjoying it with some bread (some toasted crusty bread or a warm pita instantly come to mind). Serving it this way ensures that you are getting a protein, vegetable, and carb all in one, which also helps optimize your nutrient intake.

More Hearty Plant-Based Dishes

• Buffalo Tofu Cutlets with Celery Ranch Slaw
• Double Lentil Sweet Potato Soup
• Creamy Chipotle Bean Salad
• Roasted Butternut Squash Gnocchi Soup
• Mango Chickpea Salad

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Creamy Gochujang Black Bean Stew with Crispy Garlic

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Catherine Perez
• Prep Time: 15 minutes
• Cook Time: 48 minutes
• Total Time: 1 hour 3 minutes
• Yield: 4-6 servings
• Category: Main Dish
• Method: One Pot
• Cuisine: American
• Diet: Vegan

Print Recipe

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Description

This Creamy Gochujang Black Bean Stew builds up its incredible savory flavor all in one pan. Budget friendly and packed with nutrition!

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Ingredients

• 2 tbsp avocado oil
• 6 cloves garlic (3 cloves thinly sliced and 3 cloves minced)
• 1/2 medium yellow onion, diced
• 1 tbsp fresh ginger, grated
• 4 scallions, thinly sliced (white and green ends separated)
• 2 tbsp gochujang
• 1.5 lb butternut squash, peeled and cubed
• 2, 15 oz cans black beans, drained and rinsed
• 1 1/2 cups good quality vegetable broth
• 1 tbsp tamari
• 1 tbsp rice vinegar
• 1 tbsp maple syrup
• 2 tbsp natural peanut butter
• Zest and juice of 1 lime
• Kosher salt

For serving: cooked rice or toasted bread, toasted sesame seeds, sesame oil

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Instructions

1. Heat oil in a large skillet over medium low heat. When hot, add the sliced garlic, making sure the garlic is touching the oil. Allow the garlic to cook in the oil until it starts to become golden brown in color, about 3 minutes. Make sure to monitor the garlic as it cooks because some garlic slices may finish cooking faster than others. Transfer the garlic slices to a bowl lined with paper towels and sprinkle with a pinch of salt.
2. To the same pan add the onions with a pinch of salt and saute for 4-5 minutes until the onions have softened. Add the minced garlic, ginger, and the white portion of the scallions and saute until fragrant, about 2 minutes.
3. Add the gochujang and stir it into the onion mixture and continue to saute for about 3 minutes.
4. Add in the cubed squash along with another pinch of salt. Saute the mixture for about 5 minutes. Add 1-2 tbsp of the vegetable broth then partially cover the pan with a lid and allow to cook undisturbed for about 5 minutes. Remove the lid and use your spatula to scrape and stir the squash well then place the lid back on for 5 minutes or until the cubes have partially softened.
5. As you wait, add the vegetable broth, tamari, vinegar, and maple syrup to a large measuring cup or bowl and whisk together.
6. To the pan, pour in the black beans and vegetable broth mixture and stir to combine. Bring the mixture to a simmer then partially cover with the lid and cook for 15-20 minutes or until the butternut squash is fully cooked through.
7. Remove the lid, add the peanut butter, lime zest and juice and stir until everything is evenly mixed together.
8. Serve the stew over some cooked rice, then top with some of the remaining scallions, crispy garlic slices, sesame seeds and sesame oil if desired.

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Notes

Save time. I feel like the thing that takes the longest with this recipe is handling the squash. If you feel this is a barrier to you enjoying this recipe, use pre-chopped butternut squash. This time of year it is typically always available in the produce section. And if wanting to enjoy this with rice, get frozen rice from the frozen section to reheat for this meal.

Make grating ginger easier. For the easiest time grating ginger, clean/peel your ginger root and stick it in the freezer. Freezing it helps make grating it so much easier without the fibers getting in the way to clog your grater.

Adjust the spice. If you are really sensitive to spice, feel free to adjust the amount of gochujang being used. Personally, I like things spicy so I will tend to use more gochujang than the recipe instructions sometimes. However, you may need less, so feel free to cut it back to just 1 tbsp if needed.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Creamy Gochujang Black Bean Stew with Crispy Garlic first appeared on Plant Based RD.

The post Creamy Gochujang Black Bean Stew with Crispy Garlic appeared first on Plant Based RD.

Why You’ll Love This Creamy Chipotle Lime White Bean Soup

• Packed with fiber. Since the base of this soup is made using white beans, they add a tone of fiber to our soup. Fiber can help support your digestive health and improve meal satisfaction.
• Easy to adjust. Feel free to adjust the spice or ingredients as needed. This soup is flexible and can be adjusted to suit your taste.
• Great to prep in advance. Make a large batch of soup in advance to freeze. Then you can enjoy this soup whenever you need it.

Key Ingredients and Substitutions

• White Beans: I used canned beans to save time, but using freshly made white beans will make this even better. You can replace with chickpeas or make this with pinto beans.
• Tomatoes: I used two fresh roma tomatoes because canned tomatoes tend to cause issue for heart burn with some of my family members (fresh tomatoes tend to not cause the same reaction for them). You can replace the tomatoes for tomato paste in the recipe to save a step in having to char them. If you can, I do recommend using tomato paste from a tube instead of a can as it tastes a little sweeter/less acidic.
• Chipotle Peppers: I used canned chipotle peppers packed in adobo sauce. If you can’t tolerate spice, you can swap with 2 teaspoons smoked paprika and 1 teaspoon chili powder.
• Shallots: You can swap with half a medium yellow or white onion.
• Spices: I used a combination of coriander, smoked paprika, and fennel seeds.
• Herbs: I used thyme and cilantro.
• Vegetable Broth: Please use good quality vegetable broth! It makes such a difference in the flavor of your soup. My favorite brands to use would be using Better Than Bouillon (a paste to dissolve in water) and Edward & Sons bouillon cubes.
• Cashews: If you are allergic to cashews you can swap them with sunflower seeds. You can also replace with 1 cup full-fat coconut milk.
• Lime: Use fresh lime because you will need both the lime zest and juice.

How to Make a Creamy Chipotle Lime White Bean Soup

To an unoiled pan over medium heat, add the tomatoes and grill on both sides until blackened, about 5 minutes. Transfer to a blender cup with a pinch of salt and pulse to roughly blend then set aside. Place the cashews in a heat safe measuring cup and cover with boiling water and set aside to soak for 30 minutes.

Preheat the oven to 425F if making the plantains. Heat the oil in a large pot over medium low heat. When hot, add the shallots with a pinch of salt and saute until softened, about 2-3 minutes. Add the garlic and saute until fragrant then stir in the paprika and coriander.

Pour in the blended tomatoes, beans, vegetable broth and thyme then give everything a good stir to combine. Add the bay leaf and bring the soup to a boil, then reduce to a simmer. Cover with a lid and cook for 25 minutes.

Drain the cashews and place in the same blender cup with the chipotle peppers, lime zest, a pinch of salt and water then blend on high until completely smooth.

Pour the mixture into the soup, stir to combine and simmer for 5 minutes before removing from heat.

If making plantains, start them when the soup is simmering. Place the plantains on a baking tray and spray generously with oil to coat. Bake for 15 minutes, then flip and roast for another 5-10 minutes until golden then sprinkle with a pinch of salt.

When serving the soup top with a few slices of plantain, avocado slices, and cilantro. Squeeze some lime juice over top then enjoy.

Expert Tips

• Adjust the spice. If you want this soup to be less spicy, just use less chipotle peppers. Want it to be hotter? Just use more. Don’t want any spice at all? Replace the peppers with 2 tsp smoked paprika and 1 tsp chili powder.
• Save time. If you are not in the mood to cook plantains, feel free to top your soup with plantain chips instead. You can also save time by replacing the charred tomatoes with a tablespoon of tomato paste (see notes for recommended type). If using tomato paste, just add it after sauteing the onions and garlic then saute for 2-3 minutes to caramelize before continuing with the rest of the recipe.
• Easier cream. I like to make cashew cream because it has less saturated fat. However, if you want an easier swap, just use a cup of full fat coconut milk.

Frequently Asked Questions

Make It Balanced

Combing the soup with plantains and extra vegetable toppings helps to balance the whole meal with healthy fats, protein and complex carbohydrates. All these components together keep you feeling satisfied, supporting healthy digestion and strong muscles.

If you don’t have access to plantains you can instead serve the soup with tortilla strips, or warm some tortillas and use to dip in the soup.

More Satisfying Plant-Based Soups to Try

• Double Lentil Sweet Potato Soup
• Pesto Broccoli Orzo Soup
• Sesame Miso Beans with Kabocha Squash Chips
• Mushroom Wild Rice Soup
• Vegan Kimchi Jjigae

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Creamy Chipotle Lime White Bean Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Catherine Perez
• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour
• Yield: 4-6 servings
• Category: Soup
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

Print Recipe

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Description

A creamy chipotle lime white bean soup served topped with roasted plantains. An easy nourishing soup that is great to meal prep.

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Ingredients

• 2 roma tomatoes
• 2–3 tbsp avocado oil or olive oil
• 2 large shallots, minced
• 6–8 cloves garlic, minced
• 1 tsp smoked paprika
• 1 tsp coriander
• 2, 15 oz can white beans
• 4 cups good quality vegetable broth
• 2 tsp fresh thyme or 1 tsp dry thyme
• 1 bay leaf
• 1/4 cup raw cashews (plus boiling water)
• 2–3 chipotle peppers in adobo sauce from a can
• Zest of 1 lime
• 1/2 cup water
• Kosher salt

Baked Plantains (optional)

• 2 ripe plantains, peeled and cut into slices
• Oil for roasting

For serving: avocado, cilantro, lime wedges for serving

Cook Mode Prevent your screen from going dark

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Instructions

1. To an unoiled pan over medium heat, add the tomatoes and grill on both sides until blackened, about 5 minutes. Transfer to a blender cup with a pinch of salt and pulse to roughly blend then set aside. Place the cashews in a heat safe measuring cup and cover with boiling water and set aside to soak for 30 minutes.
2. Preheat the oven to 425F if making the plantains. Heat the oil in a large pot over medium low heat. When hot, add the shallots with a pinch of salt and saute until softened, about 2-3 minutes. Add the garlic and saute until fragrant then stir in the paprika and coriander.
3. Pour in the blended tomatoes, beans, vegetable broth and thyme then give everything a good stir to combine. Add the bay leaf and bring the soup to a boil, then reduce to a simmer. Cover with a lid and cook for 25 minutes.
4. Drain the cashews and place in the same blender cup with the chipotle peppers, lime zest, a pinch of salt and water then blend on high until completely smooth.
5. Pour the mixture into the soup, stir to combine and simmer for 5 minutes before removing from heat.
6. If making plantains, start them when the soup is simmering. Place the plantains on a baking tray and spray generously with oil to coat. Bake for 15 minutes, then flip and roast for another 5-10 minutes until golden then sprinkle with a pinch of salt.
7. When serving the soup top with a few slices of plantain, avocado slices, and cilantro. Squeeze some lime juice over top then enjoy.

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Notes

Adjust the spice. If you want this soup to be less spicy, just use less chipotle peppers. Want it to be hotter? Just use more. Don’t want any spice at all? Replace the peppers with 2 tsp smoked paprika and 1 tsp chili powder.

Save time. If you are not in the mood to cook plantains, feel free to top your soup with plantain chips instead. You can also save time by replacing the charred tomatoes with a tablespoon of tomato paste (see notes for recommended type). If using tomato paste, just add it after sauteing the onions and garlic then saute for 2-3 minutes to caramelize before continuing with the rest of the recipe.

Easier cream. I like to make cashew cream because it has less saturated fat. However, if you want an easier swap, just use a cup of full fat coconut milk.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Creamy Chipotle Lime White Bean Soup first appeared on Plant Based RD.

The post Creamy Chipotle Lime White Bean Soup appeared first on Plant Based RD.

Why You’ll Love This Double Lentil Sweet Potato Soup

• Packed with protein. Lentils are a high protein food with 1 cup cooked yielding 18g of protein. This soup uses red lentils in the soup base and then gets topped with additional crispy lentils for an extra protein punch.
• Great to prep ahead. Make a large batch of the soup base to freeze ahead of time for easy meals when you need it.
• The perfect texture. This soup is creamy and chunky at the same time and gets even more texture from the crispy lentil topping.

Key Ingredients and Substitutions

• Lentils: I used 2 different lentils. For the soup base I used red lentils, which helps to make the soup really creamy. For the roasted lentils I used French lentils. You can use canned French lentils to help make this recipe come together quickly. Instead of French lentils you can also use small brown lentils.
• Sweet Potatoes: If not a fan of sweet potatoes, try this with butternut squash, acorn squash or Yukon gold potatoes.
• Pepper: I like spicy soup, but feel free to leave it out if it’s not your favorite.
• Leeks: If you don’t feel like using leeks, yellow or red onion works as well. I would use a full medium sized onion as a replacement.
• Spices: I used a combination of red pepper flakes, fennel seeds, and corriander.
• Herbs: I used fresh parsley and thyme. Feel free to use a different fresh herb like cilantro or chives if desired.
• Kale: You can omit or use spinach if desired.
• Tomato Paste: For more spice, feel free to use a different paste. I love to make this soup with harissa paste as an alternative.
• Vegetable Broth: Use a really good quality vegetable broth to help add good flavor to the soup. I personally love to use Better Than ouillon Vegetable base or I will use Edward & Sons bouillon cubes.

How to Make a Double Lentil Sweet Potato Soup

Preheat the oven to 425F. Transfer the lentils to a parchment lined baking tray then add the oil, paprika, coriander, garlic powder and a generous pinch of salt. Toss the lentils to coat evenly in the mixture then spread the lentils out in a single layer.

Bake for 15 minutes then give the lentils a toss, spreading them back in an even layer then roast for an additional 5-8 minutes until crispy. Allow to cool completely.

Add the oil to a large pot over medium low heat. When hot add the leeks and pepper with a pinch of salt and saute until soft and translucent, about 6-8 minutes. Then stir in the garlic and saute for 1-2 minutes until fragrant.

Add the tomato paste and saute into the mixture for 2 minutes then add in the sweet potatoes, coriander, fennel seeds, red pepper flakes and another pinch of salt.

Saute the mixture for about 3 minutes, add 1-2 tablespoons of the vegetable broth then partially cover the pan with a lid and allow to cook undisturbed for about 5 minutes. Remove the lid and stir well then place the lid back on for 5 minutes.

Add the lentils, vegetable broth, 2 cups of water, thyme, and bay leaf then stir to combine. Bring the mixture to a boil, then reduce the heat to a low simmer. Partially cover with a lid and cook for 25 minutes, stirring occasionally.

Stir in the shredded kale, turn off the heat and allow the soup to wilt down the kale for at least 5 minutes. While you wait, add the lentils, parsley and lemon zest to a bowl and stir to combine.

Serve a portion of the soup topped with the crispy lentils and enjoy with bread if desired.

Expert Tips

• Make sure you clean your leeks before using. Start by first cutting off and discarding the end and the fibrous green top of the leek. From here, you can clean the leeks two different ways. First way, cut the leek lengthwise and run each half through water to help remove the dirt stuck between the layers. Dry well then thinly slice. For the second way, you can thinly slice your leek then place in a bowl with water to rinse and drain until the leeks are clean.
• To save time, meal prep some ingredients in advance. If making the French lentils from scratch, prep them ahead of the week. Cook them with a bouillon cube until tender, drain and store in an airtight container in the fridge for up to 5 days. Having them made in advance will help save on cook time. You can also clean and slice up your leeks ahead of time too. Just place the cut leeks in an airtight container lined with paper towels for up to 3 days.
• For less spice, remove the jalapeno and/or the red pepper flakes.

Frequently Asked Questions

More Wholesome Soups to Try

• Butternut Squash White Bean Soup with Crispy Sage
• Charred Cauliflower Sweet Potato Soup
• Lemony White Bean Potato Soup
• Shredded Tofu Noodle Soup
• Gnocchi Tomato Soup

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Double Lentil Sweet Potato Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Catherine Perez
• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour
• Yield: 4-6 servings
• Category: Soup
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

Print Recipe

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Description

A veggie loaded double lentil sweet potato soup. A garlic and leek forward, creamy red lentil soup base topped with some crispy roasted lentils. Filling, flavorful, and great to meal prep.

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Ingredients

Crispy Lentils

• 1, 15 oz can of small brown lentils
• 1 tbsp avocado oil
• 1/2 tsp smoked paprika
• 1/2 tsp ground coriander
• 1/2 tsp garlic powder
• 1/4 cup parsley, minced
• Zest of half a lemon

Soup

• 2 tbsp avocado oil
• 1 large leek, trimmed, cleaned and thinly sliced
• 1 jalapeno or serrano pepper, thinly sliced (optional)
• Kosher salt
• 6 cloves garlic
• 1 tbsp tomato paste or 2 tbsp mild harissa paste
• 2 medium sweet potatoes (1.5lbs), peeled and cut into irregular 1 inch pieces
• 1 tsp ground coriander
• 1/2 tsp fennel seeds
• 1/4 tsp red pepper flakes (optional)
• 1 cup red lentils, rinsed
• 4 cups of vegetable broth
• 2 tsp fresh thyme leaves (about 10 stems)
• 1 bay leaf
• 2 cups lacinato kale, stems removed and shredded

For serving: bread of choice

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Instructions

1. Preheat the oven to 425F. Transfer the lentils to a parchment lined baking tray then add the oil, paprika, coriander, garlic powder and a generous pinch of salt. Toss the lentils to coat evenly in the mixture then spread the lentils out in a single layer.
2. Bake for 15 minutes then give the lentils a toss, spreading them back in an even layer then roast for an additional 5-8 minutes until crispy. Allow to cool completely.
3. Add the oil to a large pot over medium low heat. When hot add the leeks and pepper with a pinch of salt and saute until soft and translucent, about 6-8 minutes. Then stir in the garlic and saute for 1-2 minutes until fragrant.
4. Add the tomato paste and saute into the mixture for 2 minutes then add in the sweet potatoes, coriander, fennel seeds, red pepper flakes and another pinch of salt.
5. Saute the mixture for about 3 minutes, add 1-2 tablespoons of the vegetable broth then partially cover the pan with a lid and allow to cook undisturbed for about 5 minutes. Remove the lid and stir well then place the lid back on for 5 minutes.
6. Add the lentils, vegetable broth, 2 cups of water, thyme, and bay leaf then stir to combine. Bring the mixture to a boil, then reduce the heat to a low simmer. Partially cover with a lid and cook for 25 minutes, stirring occasionally.
7. Stir in the shredded kale, turn off the heat and allow the soup to wilt down the kale for at least 5 minutes. While you wait, add the lentils, parsley and lemon zest to a bowl and stir to combine.
8. Serve a portion of the soup topped with the crispy lentils and enjoy with bread if desired.

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Notes

Make sure you clean your leeks before using. Start by first cutting off and discarding the end and the fibrous green top of the leek. From here, you can clean the leeks two different ways. First way, cut the leek lengthwise and run each half through water to help remove the dirt stuck between the layers. Dry well then thinly slice. For the second way, you can thinly slice your leek then place in a bowl with water to rinse and drain until the leeks are clean.

To save time, meal prep some ingredients in advance. If making the French lentils from scratch, prep them ahead of the week. Cook them with a bouillon cube until tender, drain and store in an airtight container in the fridge for up to 5 days. Having them made in advance will help save on cook time. You can also clean and slice up your leeks ahead of time too. Just place the cut leeks in an airtight container lined with paper towels for up to 3 days.

For less spice, remove the jalapeno and/or the red pepper flakes.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Double Lentil Sweet Potato Soup first appeared on Plant Based RD.

The post Double Lentil Sweet Potato Soup appeared first on Plant Based RD.

Why You’ll Love Butternut Squash White Bean Soup

• A cozy soup with the best texture. For me the best textured soups are the ones that have both creaminess and chunkiness to them. This gives you the best of both worlds and also makes the soup more satisfying and filling.
• Great to make ahead and freeze. Make a large batch of soup that you can freeze and enjoy for later.
• Packed with fiber. The beans and squash help to make this soup a significant source of fiber.

Key Ingredients and Substitutions

• Butternut Squash: If not a fan of squash, try this with sweet potato.
• Garlic: Choose a medium sized bulb of garlic for this soup.
• Onion: I used yellow onion, but feel free to use red onion or shallots if desired.
• Sage: Fresh sage is preferred especially for the crispy sage to top the soup with. If you only have dry sage, add about 2 tsp when adding the other spices.
• Beans: I used white beans, but feel free to use different beans you prefer. While I know it is an extra step, making a fresh batch of white beans will also make this soup extra good.
• Miso Paste: I recommend yellow or white miso paste for this. If you can’t find or have miso, you can also use tomato paste. If using tomato paste, add it after sauteing the onions. Make sure to caramelize it in the oil in the pan for a few 3 minutes before adding the spices and squash then continue with the rest of the recipe as written.
• Broth: I recommend using a good quality vegetable broth for your soup base. Good quality brands I love include Better Than Bouillon (I use the concentrate to make my own broth for soups) or I’ll use bouillon cubes from Edward & Sons.

How to Make Butternut Squash White Bean Soup with Crispy Sage

Preheat the oven to 425F. Cut 1/4 inch off the top of the garlic bulb and place on a sheet of foil. Drizzle the exposed garlic cloves with some oil and a pinch of salt. Wrap the bulb with the foil and place in the oven for 35-40 minutes or until the garlic has softened.

Place a large dutch oven or pot over medium low heat then add the oil and allow to heat up. Once hot, add the sage and spread out over the bottom of the pan, allowing them to cook in the oil for 1 to 2 minutes. The sage should deepen in color, but not turn brown or burn. Remove from the pan and place the leaves on a paper towel lined plate to drain.

To the sage infused oil add the onions and pepper with a pinch of salt. Saute for 4-5 minutes or until the onions have softened. Stir in the thyme and coriander to combine then add in the cubed squash along with another pinch of salt.

Saute the mixture for about 5 minutes. Add 1-2 tbsp of the vegetable broth then partially cover the pan with a lid and allow to cook undisturbed for about 5 minutes. Remove the lid and stir well then place the lid back on for 5 minutes or until the cubes have softened.

Add the beans and broth, then squeeze out the garlic from the bulb and add to the pot before giving everything a good stir. Bring the mixture to a boil, then reduce the heat to a low simmer and cook for 20 minutes, stirring occasionally.

Transfer 1 cup of the cooked soup with the vegetables and beans to a blender cup and add the miso paste. Blend together until completely smooth then pour it back into the pot.

Remove the soup from heat and stir well to combine. Divide the soup between bowls, top with some crispy sage and a pinch of white pepper. Serve with crusty bread and enjoy.

Expert Tips

• Control the creaminess. If you want a little less creaminess, blend a little less of the soup or add more broth based on your preference.
• To get the squash to soften make sure to partially cover the pan with a lid as it cooks. This will help get the squash tender faster.
• For the toasted bread, I just sliced a piece of bread then add it to a pan over medium heat with a little olive oil drizzled on both sides. I’ll sear the bread in the pan for at least 4-5 minutes or until it’s golden on the bottom before flipping and repeating on the opposite side. For extra flavor, rub a clove of garlic cut in half over the warm toasted bread.

Frequently Asked Questions

Other Things to Serve Your Soup With

• Crackers or Toasted Pita Bread
• A side salad
• The Sweet Potato Flatbreads from my cookbook Peaceful Kitchen
• Over your favorite grains like rice or quinoa

More Plant Based Soups to Try

• Pesto Broccoli Orzo Soup
• Gnocchi Tomato Soup
• Honeynut Squash Red Lentil Soup
• Charred Cauliflower Sweet Potato Soup
• Mushroom Wild Rice Soup

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Butternut Squash White Bean Soup with Crispy Sage

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Catherine Perez
• Prep Time: 20 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour 5 minutes
• Yield: 4 servings
• Category: Soup
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

Print Recipe

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Description

This Butternut Squash White Bean Soup is the perfect combination of textures and savory flavor. Topped with crispy sage for an extra infusion of fall flavor.

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Ingredients

• 1 bulb of garlic
• 2 tbsp olive oil plus more for roasting
• 15 sage leaves
• 1 medium yellow onion, diced
• 1 chili pepper, thinly sliced (optional)
• 1/2 tbsp fresh thyme
• 1 tsp ground coriander
• 2 lb butternut squash, peeled and cut into 1-inch cubes
• 1, 15 oz can of cannellini beans, drained and rinsed
• 4 cups vegetable broth
• 1 tbsp yellow miso paste
• Kosher salt as needed
• White pepper to taste (optional)

For serving: Toasted Sourdough or Whole Wheat Bread

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Instructions

1. Preheat the oven to 425F. Cut 1/4 inch off the top of the garlic bulb and place on a sheet of foil. Drizzle the exposed garlic cloves with some oil and a pinch of salt. Wrap the bulb with the foil and place in the oven for 35-40 minutes or until the garlic has softened.
2. Place a large dutch oven or pot over medium low heat then add the oil and allow to heat up. Once hot, add the sage and spread out over the bottom of the pan, allowing them to cook in the oil for 1 to 2 minutes. The sage should deepen in color, but not turn brown or burn. Remove from the pan and place the leaves on a paper towel lined plate to drain.
3. To the sage infused oil add the onions and pepper with a pinch of salt. Saute for 4-5 minutes or until the onions have softened. Stir in the thyme and coriander to combine then add in the cubed squash along with another pinch of salt.
4. Saute the mixture for about 5 minutes. Add 1-2 tbsp of the vegetable broth then partially cover the pan with a lid and allow to cook undisturbed for about 5 minutes. Remove the lid and stir well then place the lid back on for 5 minutes or until the cubes have softened.
5. Add the beans and broth, then squeeze out the garlic from the bulb and add to the pot before giving everything a good stir. Bring the mixture to a boil, then reduce the heat to a low simmer and cook for 20 minutes, stirring occasionally.
6. Transfer 1 cup of the cooked soup with the vegetables and beans to a blender cup and add the miso paste. Blend together until completely smooth then pour it back into the pot.
7. Remove the soup from heat and stir well to combine. Divide the soup between bowls, top with some crispy sage and a pinch of white pepper. Serve with crusty bread and enjoy.

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Notes

Control the creaminess. If you want a little less creaminess, blend a little less of the soup or add more broth based on your preference.

To get the squash to soften make sure to partially cover the pan with a lid as it cooks. This will help get the squash tender faster.

For the toasted bread, I just sliced a piece of bread then add it to a pan over medium heat with a little olive oil drizzled on both sides. I’ll sear the bread in the pan for at least 4-5 minutes or until it’s golden on the bottom before flipping and repeating on the opposite side. For extra flavor, rub a clove of garlic cut in half over the warm toasted bread.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Butternut Squash White Bean Soup with Crispy Sage first appeared on Plant Based RD.

The post Butternut Squash White Bean Soup with Crispy Sage appeared first on Plant Based RD.

Why You’ll Love This Pesto Broccoli Orzo Soup

• Packed with veggies. As the name suggests, this one is loaded with broccoli. And we still manage to make that broccoli extra delicious by developing a lovely broth filled with bright and umami-rich flavor.
• Simple ingredients. No complicated ingredients needed to make this flavorful. If anything, we are relying a few simple cooking techniques to help bring out some extra complex flavors.
• No dairy needed. I include a lot of dairy alternatives for any of my dairy-free friends. In my humble opinion, I don’t feel the soup really needs it.

Key Ingredients and Substitutions

• Broccoli: The broccoli is essential for this soup, so I recommend keeping it in. If you do still want to make the soup with a substitute, I would recommend trying some chopped kale and some more fresh herbs. I wouldn’t roast the kale, and I would add it to the pot in the last 5 minutes of cooking along with some fresh herbs like parsley and dill to help keep it vibrant. Also note that I have this orzo soup that might work better for you.
• Orzo: Use the brand you love, but do note you can replace this with pearl couscous or any other small pasta shape you love. Just note that the cooking time for different pasta can vary, so use box instructions as a guide as needed.
• Garlic bulb: For this soup, I used a whole head of garlic. That might sound like a lot, but this head of garlic is being roasted, which will help mellow out any strong and astringent flavor.
• Onion: I specifically used shallots, but you can also swap that for 1/2 a medium red or white onion that is finely diced.
• Pesto: You can use a store bought pesto or a homemade pesto. I use vegan pesto, so if you need a dairy-free brand I would recommend using Trader Joe’s Vegan Kale, Cashew & Basil Pesto as it is a good price and flavorful. For homemade, I really love using my vegan tahini pesto.
• Seasonings: I used garlic powder and thyme to roast with the broccoli and added red pepper flakes, fennel seeds and more thyme to the soup base. Feel free to change these seasonings out based on your own personal preference.
• Dill: I love using this to finish off the soup, but feel free to use chives and parsley if you prefer.
• Vegetable broth: Use your favorite flavorful broth. I like to use either reconstituted Better Than Bouillon vegetable base or 1-2 bouillon cubes depending on brand.
• Lemon: Fresh is best, so you can use the zest and juice.

How to Make Broccoli Orzo Soup

Preheat the oven to 425F. Cut 1/4 inch off the top of the bulb of garlic to expose the cloves. Add 1-2 teaspoons of oil with a pinch of salt then wrap with foil and place in the oven to roast for 35-40 minutes or until soft.

Cut two of the heads of broccoli into small pieces including stems then cut the remaining head of broccoli into florets. Place all of the broccoli on a large baking tray with 1 tablespoon of oil (use more if needed), the garlic powder, 1/2 tablespoon of fresh thyme and a generous pinch of salt. Toss to coat then spread out in a single layer on the tray, placing any cut florets cut side down. Bake in the oven for 20 minutes.

When the garlic is safe to handle, heat your remaining tablespoon of oil in a large pot. Add the diced shallots with a pinch of salt and sauté for 2-3 minutes. Add the fennel and red pepper flakes, then squeeze or remove the garlic cloves from the bulb into the pot and lightly mash and stir it into the onions.

To the pot, add 2/3 of the roasted broccoli, reserving the rest for topping. Pour in the vegetable broth and water then bring the pot to a low boil. Add the orzo and remaining 1/2 tablespoon of thyme then stir regularly for about 9-10 minutes until the orzo is al dente then remove from heat. Stir in the lemon zest and pesto then adjust salt and pepper to taste. Serve a portion of soup topped with extra charred broccoli and optional plant-based “feta” then enjoy.

Expert Tips

• Once you add the orzo, make sure to stir occasionally while the soup cooks. This will help prevent the broccoli or and orzo from sticking to the bottom of the pot.
• Add additional broth or water as needed. As the orzo cooks and then cools, you will notice that it will continue to thicken. You can always add more water or vegetable broth to help loosen up the soup when reheating.
• Reserve some broccoli florets for topping. Having some charred broccoli on top helps add a little more textural interest to the soup that makes it extra satisfying.
• Add lemon when serving. If you add lemon, I recommend to just add it when serving. Adding lemon will further discolor the broccoli over time. For deeper flavor, you can cook some lemon halves on the stovetop until charred before using the resulting juice.

Frequently Asked Questions

How to Serve

If you are in need of a light veggie packed soup, this broccoli orzo soup is great as is to use as a starter. Want to make it a meal? You can add some drained and rinsed white beans when you add the orzo or serve topped with some marinated tofu as an homage to feta for a boost in protein.

You can add some additional toppings like extra fresh herbs (parsley and dill work wonders) and red pepper flakes for a little extra heat. Then finish off your soup with a squeeze of lemon when serving. Personally, I love serving this soup with a squeeze of some charred lemon just to add some extra rich complex and smoky flavors.

More Wholesome Soup Recipes to Try

• Honeynut Squash Red Lentil Soup
• Charred Cauliflower Sweet Potato Soup
• Gochujang Peanut Noodle Soup
• Vegan Gnocchi Tomato Soup
• Lemony White Bean Potato Soup

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Pesto Broccoli Orzo Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review

• Author: Catherine Perez
• Prep Time: 10 minutes
• Cook Time: 60 minutes
• Total Time: 1 hour 10 minutes
• Yield: 4-6 servings
• Category: Soup
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

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Description

This pesto broccoli orzo soup is loaded with complex, umami-rich flavors using simple ingredients and cooking techniques to bring them out.

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Ingredients

Ingredients

• 1 garlic bulb
• 2 1/2 tbsp olive oil
• 1 lb of broccoli crowns (about 3 small heads of broccoli)
• 1 tsp garlic powder
• 1 tbsp fresh thyme
• 2 shallots, diced
• 1/2 tsp fennel seeds
• 1/4 tsp red pepper flakes (optional)
• 4 cups warm good quality vegetable broth
• 2 cups warm water (or more vegetable broth)
• 3/4 cup dry orzo
• Zest and juice of 1 lemon
• 1–2 tbsp pesto, I used a homemade dairy-free version
• Fresh dill, for garnish
• Kosher salt to taste
• Pepper to taste

For topping: Homemade or store bought plant-based “feta”

Cook Mode Prevent your screen from going dark

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Instructions

1. Preheat the oven to 425F. Cut 1/4 inch off the top of the bulb of garlic to expose the cloves. Add 1-2 teaspoons of oil with a pinch of salt then wrap with foil and place in the oven to roast for 35-40 minutes or until soft.
2. Cut two of the heads of broccoli into small pieces including stems then cut the remaining head of broccoli into florets. Place all of the broccoli on a large baking tray with 1 tablespoon of oil (use more if needed), the garlic powder, 1/2 tablespoon of fresh thyme and a generous pinch of salt. Toss to coat then spread out in a single layer on the tray, placing any cut florets cut side down. Bake in the oven for 20 minutes.
3. When the garlic is safe to handle, heat your remaining tablespoon of oil in a large pot. Add the diced shallots with a pinch of salt and sauté for 2-3 minutes. Add the fennel and red pepper flakes, then squeeze or remove the garlic cloves from the bulb into the pot and lightly mash and stir it into the onions.
4. To the pot, add 2/3 of the roasted broccoli, reserving the rest for topping. Pour in the vegetable broth and water then bring the pot to a low boil. Add the orzo and remaining 1/2 tablespoon of thyme then stir regularly for about 9-10 minutes until the orzo is al dente then remove from heat. Stir in the lemon zest and pesto then adjust salt and pepper to taste. Serve a portion of soup topped with extra charred broccoli and optional plant-based “feta” then enjoy.

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Notes

Once you add the orzo, make sure to stir occasionally while the soup cooks. This will help prevent the broccoli or and orzo from sticking to the bottom of the pot.

Add additional broth or water as needed. As the orzo cooks and then cools, you will notice that it will continue to thicken. You can always add more water or vegetable broth to help loosen up the soup when reheating.

Reserve some broccoli florets for topping. Having some charred broccoli on top helps add a little more textural interest to the soup that makes it extra satisfying.

Add lemon when serving. If you add lemon, I recommend to just add it when serving. Adding lemon will further discolor the broccoli over time. For deeper flavor, you can cook some lemon halves on the stovetop until charred before using the resulting juice. 

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Pesto Broccoli Orzo Soup first appeared on Plant Based RD.

The post Pesto Broccoli Orzo Soup appeared first on Plant Based RD.

It’s cold and I’m always looking for comfort. These chickpeas give me all the comfort and warmth I’m looking for this time of year. So if you are in need of the same level of comfort and indulgence, grab your favorite crusty bread and get ready to dunk it straight into the beans.

Why You’ll Love These Creamy Sun-Dried Tomato Beans

• Comfort on a budget. This bowl of beans feels like a hug in a bowl, and that feeling of indulgence it provides is achieved using budget friendly ingredients like chickpeas and sweet potato.
• Easy to make. Even though there are three elements to this dish, all three are relatively easy to make. The sweet potatoes get spiced and roasted in the oven, the chickpea base is cooked all in one pan, and the sauce gets whisked together in one bowl. Each step helps to easily layer flavor so that you can have dinner on the table as quick as possible.
• Easy to customize. Adjust the spices and even the level of creaminess to your desired preference. Have a nut or sesame allergy? I share some tips for customizing this recipe to your needs.

Key Ingredients and Substitutions

• Chickpeas: I used canned chickpeas for convenience, but feel free to use freshly cooked chickpeas. Not a fan of chickpeas? Try this with white beans or butter beans instead.
• Sweet Potato: This is used for our topping, but you can swap with butternut squash or any other squash you prefer. Some varieties to try include butternut squash, acorn squash or delicata squash.
• Cornstarch: You can swap for potato starch or arrowroot starch.
• Spices: I used a combination smoked paprika, coriander, and thyme. Feel free to adjust the spices to fit your preference.
• Bell Pepper: Any colored bell pepper will work here. If not a fan of bell pepper, feel free to omit.
• Cherry Tomatoes: If cherry tomatoes are not available, you can also replace with some diced plum tomatoes.
• Sun-dried Tomatoes: I like to use julienned sun-dried tomatoes. This just saves a step for slicing them yourself. However, feel free to use regular sun-dried tomato halves and julienne them yourself.
• Vegetable Broth: Using a good quality vegetable broth will help add good flavor to the beans.
• Tahini: Aim for the best quality tahini you can find. Tahini should be very smooth in creamy in texture and not have a strong bitter flavor. If you are allergic to tahini, feel free to swap with some more yogurt or
• Lemon: Fresh is best, so you can take advantage of the juice and zest.
• Yogurt: I used an unsweetened plant-based soy yogurt for some thickness and a bit of tang. Feel free to use your own favorite dairy-free option in your sauce.

How to Make Creamy Sun-dried Tomato Beans

Preheat the oven to 425F. Place the sweet potatoes on a baking sheet with the cornstarch, paprika, coriander, onion powder and a generous pinch of salt. Toss to evenly coat then spread out in a single even layer on the tray, giving some space between the potatoes to roast. Place in the oven to bake for 30 minutes, tossing half way.

While the potatoes bake, heat the remaining oil in a large skillet or Dutch oven over medium low heat. When the oil is hot, add the shallots along with a pinch of salt and sauté for about 2 minutes. Stir in the bell pepper and continue to sauté until the pepper has softened and the shallots are translucent.

Add the garlic then continue to sauté until fragrant. Stir in the seasonings, cherry tomatoes and sun-dried tomatoes then continue to stir occasionally until the cherry tomatoes start to cook down and blister, about 6-8 minutes.

Once the tomatoes have softened and burst, pour in the nutritional yeast and vegetable broth. Use an immersion blender to blend the base to your desired level of creaminess (or add some of the contents of the stew base to a blender cup and blend).

Stir in the chickpeas then bring everything to a simmer. Cover and allow to cook for 10-15 minutes.

In a small bowl, combine the tahini, yogurt, lemon zest and juice, maple syrup and a generous pinch of salt. Stir well until the sauce starts to thicken then stir in 2 tbsp of water to thin it out. If still too thick, feel free to stir in water 1 tablespoon at a time until desired consistency is reached. Once the chickpeas are done simmering, stir in 2 tablespoons of the cream sauce into the chickpeas.

To serve, portion your chickpeas between bowls then top with a handful of the roasted sweet potato chunks. Drizzle with the cream sauce and garnish with fresh parsley as desired and serve with bread.

Expert Tips

• Spread the potatoes out on the pan in a single layer. This includes making sure the potatoes are placed cut side down and spread out enough that the potatoes have space between each other. This will ensure an even sear that will give you a nice crust around the potato as it bakes.
• Adjust the broth based on your preference. I used 2 cups of broth, but you can add more if you want the chickpeas to be more of a thin brothy consistency.
• Use a different vegetable topping. Feel free to change up what you top your chickpeas with. So if you are not a fan of sweet potatoes, try making this with some other roasted vegetables like carrots, squash, cauliflower or even broccoli.
• Blend the broth base to your liking. For very smooth and creamy, blend all of it until smooth. If you want it a little chunky, blend half and leave some of the tomato chunks behind for texture.
• Instead of the lemon tahini yogurt sauce, you can opt for some vegan cream or a homemade cashew cream to drizzle over top. For the cashew cream, soak 1/2 cup of raw cashews (or sunflower seeds). Drain then add the cashews to a blender cup with 1/2 cup water and the zest and juice of half a lemon. Blend until smooth then use it to drizzle over your chickpeas.

Frequently Asked Questions

How to Serve

Serve the beans topped with the baked sweet potato, drizzle of the tahini yogurt sauce and fresh herbs. This is also great served topped with some pickled onions. You can enjoy the beans as is or serve with some crusty bread.

More Easy Bean Recipes

• Chipotle Lime Black Bean Bowls
• High Protein Avocado White Bean Salad
• Sesame Miso Beans with Kabocha Squash Chips
• Peanut Lime Charred Cabbage Salad
• Crispy Rice Bowl with Hummus and Roasted Lentils

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Creamy Sun-Dried Tomato Beans

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 2 reviews

• Author: Catherine Perez
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 4 servings
• Category: Main Dish
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

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Description

These creamy Sun-Dried Tomato Beans gives a ton of warm comfort while delivering on flavor. Topped with smoky roasted sweet potatoes and a lemony cream sauce. 

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Ingredients

Roasted Sweet Potatoes

• 1 medium sweet potato, peeled and cubed
• 2 tsp cornstarch
• 1 tsp smoked paprika
• 1/2 tsp ground coriander
• 1/2 tsp onion powder
• 1 1/2 tbsp avocado oil

Sun-Dried Tomato Chickpeas

• 1 tbsp avocado oil
• 2 shallots, minced
• 1 red bell pepper, finely diced
• 6 cloves garlic, grated or crushed with a garlic press
• 1 tsp smoked paprika
• 1/2 tsp ground coriander
• 1/2 tsp dry thyme
• 1 pint of cherry tomatoes
• 1/4 cup jarred sun-dried tomatoes packed in oil, julienned
• 2 tbsp nutritional yeast, optional
• 2 cups vegetable broth
• 2, 15 oz cans of chickpeas, rinsed and drained

Lemon Tahini Sauce

• 2 tbsp tahini
• 2 tbsp plain unsweetened plant-based yogurt
• Zest and juice of half a lemon
• 2 tsp maple syrup
• Kosher salt

To serve: fresh minced parsley and whole grain crusty bread

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Instructions

1. Preheat the oven to 425F. Place the sweet potatoes on a baking sheet with the cornstarch, paprika, coriander, onion powder and a generous pinch of salt. Toss to evenly coat then spread out in a single even layer on the tray, giving some space between the potatoes to roast. Place in the oven to bake for 30 minutes, tossing half way.
2. While the potatoes bake, heat the remaining oil in a large skillet or Dutch oven over medium low heat. When the oil is hot, add the shallots along with a pinch of salt and sauté for about 2 minutes. Stir in the bell pepper and continue to sauté until the pepper has softened and the shallots are translucent.
3. Add the garlic then continue to sauté until fragrant. Stir in the seasonings, cherry tomatoes and sun-dried tomatoes then continue to stir occasionally until the cherry tomatoes start to cook down and blister, about 6-8 minutes.
4. Once the tomatoes have softened and burst, pour in the nutritional yeast and vegetable broth. Use an immersion blender to blend the base to your desired level of creaminess (or add some of the contents of the stew base to a blender cup and blend).
5. Stir in the chickpeas then bring everything to a simmer. Cover and allow to cook for 10-15 minutes.
6. In a small bowl, combine the tahini, yogurt, lemon zest and juice, maple syrup and a generous pinch of salt. Stir well until the sauce starts to thicken then stir in 2 tbsp of water to thin it out. If still too thick, feel free to stir in water 1 tablespoon at a time until desired consistency is reached. Once the chickpeas are done simmering, stir in 2 tablespoons of the cream sauce into the chickpeas.
7. To serve, portion your chickpeas between bowls then top with a handful of the roasted sweet potato chunks. Drizzle with more of the cream sauce and garnish with fresh parsley as desired and serve with bread.

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Notes

Spread the potatoes out on the pan in a single layer. This includes making sure the potatoes are placed cut side down and spread out enough that the potatoes have space between each other. This will ensure an even sear that will give you a nice crust around the potato as it bakes.

Adjust the broth based on your preference. I used 2 cups of broth, but you can add more if you want the chickpeas to be more of a thin brothy consistency.

Use a different vegetable topping. Feel free to change up what you top your chickpeas with. So if you are not a fan of sweet potatoes, try making this with some other roasted vegetables like carrots, squash, cauliflower or even broccoli.

Blend the broth base to your liking. For very smooth and creamy, blend all of it until smooth. If you want it a little chunky, blend half and leave some of the tomato chunks behind for texture.

Instead of the lemon tahini yogurt sauce, you can opt for some vegan cream or a homemade cashew cream to drizzle over top. For the cashew cream, soak 1/2 cup of raw cashews (or sunflower seeds). Drain then add the cashews to a blender cup with 1/2 cup water and the zest and juice of half a lemon. Blend until smooth then use it to drizzle over your chickpeas. 

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The post Creamy Sun-Dried Tomato Beans first appeared on Plant Based RD.

The post Creamy Sun-Dried Tomato Beans appeared first on Plant Based RD.