Our Recipes: Vegan Soups & Stews | Forks Over Knives

Butternut Bisque with Parsley Pistou

Ellen Boeke — Fri, 05 Jan 2024 18:15:19 +0000

Silky smooth, packed full of flavor, and topped with a French-inspired variation on pesto, this butternut squash bisque is what soup dreams are made of. The orange-hued base features sautéed onions, garlic, and thyme to create a rich bisque where every slurp tastes like a spoonful of liquid gold. The secret to producing the perfect velvety texture is to add a can of creamy butter beans into the mix and puree everything with an immersion blender. Once spooned into bowls, a drizzle of pepita and parsley pistou—a sauce that normally features basil and olive oil—is ideal for swirling into the soup. Serve this butternut bisque with a side of crusty whole grain bread for an extra hearty meal.

For more soup inspiration, check out these tasty ideas:

Yield: Makes 10 cups

Time: 35 minutes

¼ cup raw pepitas or raw cashews
2 cups packed fresh flat-leaf parsley
2 tablespoons nutritional yeast
2 tablespoons white wine vinegar
3 cloves garlic, coarsely chopped
¼ teaspoon dried oregano, crushed
1 cup chopped onion
4 cloves garlic, minced
2 lb. butternut squash, peeled and cut into 1-inch cubes
4 cups low-sodium vegetable broth
2 15-oz. cans no-salt-added butter beans, rinsed and drained (3 cups)
1 cup unsweetened, unflavored plant-based milk
½ teaspoon dried thyme, crushed
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper

Instructions

For pistou, place pepitas in a bowl. Cover with boiling water. Let soak 10 minutes; drain. Place pumpkin seeds in a food processor with parsley, yeast, vinegar, the 2 chopped garlic cloves, and the oregano. Process until nearly smooth, adding water, 1 tablespoon at a time, as needed to reach desired consistency.
In a 5- to 6-quart Dutch oven cook onion over medium 5 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add minced garlic; cook and stir for 30 seconds. Add squash and broth. Bring to boiling; reduce heat. Cover and simmer for 15 minutes or until squash is very tender, stirring occasionally.
Add the remaining ingredients. Using an immersion blender, blend soup until smooth. (Or transfer to a blender in batches; cover and blend until smooth. Return to pot.) Heat through. Serve soup with a swirl of pistou.

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Curried Sweet Potato Soup

Darshana Thacker Wendel — Thu, 28 Dec 2023 16:00:00 +0000

Velvety smooth and packed full of luscious flavor, this curried sweet potato soup is ideal for cozying up to on cold nights. Bell peppers and onion are roasted alongside the sweet potatoes to draw out their natural sweetness, and then all the veggies are tossed in a blender with curry powder, red pepper flakes, garlic, and apple cider vinegar for a touch of acidity. If you have a high-speed blender, you can heat the soup on your blender’s soup setting and skip reheating it in a pot. Once the soup is ready to serve, top each bowl with crunchy pumpkin seeds for some nice textural contrast, and dig in.

For more sweet potato soup recipes, check out these tasty ideas:

Yield: Makes 7 cups

Time: 65 minutes

2½ lb. sweet potatoes, peeled and cut into 2-inch wedges or chunks
2 large red bell peppers, cut into big chunks
1 medium yellow onion, cut into 2-inch wedges or pieces
6 cloves garlic
4 cups low-sodium vegetable broth
½ teaspoon curry powder
¼ to ½ teaspoon crushed red pepper
1½ teaspoon apple cider vinegar
Sea salt, to taste
1 tablespoon pumpkin seeds

Instructions

Preheat oven to 375°F. Line two baking sheets with parchment paper. Spread sweet potatoes, bell peppers, onion, and garlic on prepared baking sheets. Bake 40 minutes or until potatoes are tender.
Transfer baked vegetables to a blender; add broth. Cover and blend until smooth. (Blend in batches, if necessary.) Transfer to a large pot. Stir in curry powder and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes to blend flavors.
Stir in vinegar and season with salt. Top servings with pumpkin seeds and additional crushed red pepper.

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Veggie Jambalaya with Black-Eyed Peas

Mary Margaret Chappell — Wed, 20 Dec 2023 18:21:23 +0000

This rich black-eyed pea jambalaya, which includes the base ingredient “holy trinity” of onion, bell pepper, and celery, is Creole cooking with a vegan twist. Spicy Cajun seasoning, savory tomato paste, and smoky paprika create a luscious trifecta of flavors that will tingle your taste buds with every bite. Brown rice adds extra substance to the hearty legumes, ensuring the final result is a nutrient-packed meal that will stick to your stomach. If you want to turn the heat up a notch, feel free to include a drizzle of your favorite hot sauce. Serve this scrumptious stew topped with sliced scallions and with a side of vegan cornbread for a full-on Southern feast.

For more inspiration, check out these tasty ideas:

Classic Vegan Cornbread
Tempeh BBQ Sandwiches with Pineapple Slaw
Stove-Top Vegan Macaroni and Cheese
Or take a look at our full collection of vegan Southern recipes

Yield: Makes 9½ cups

Time: 70 minutes

1⅓ cups dry brown rice
1 cup chopped onion
1 cup chopped green bell pepper
1 cup chopped celery
½ cup no-salt-added tomato paste
2 tablespoons salt-free Cajun seasoning
2 15-oz. cans no-salt-added black- eyed peas, rinsed and drained
2 14.5-oz. cans no-salt-added diced tomatoes, undrained
2 cups low-sodium vegetable broth
½ teaspoon smoked paprika
Sea salt, to taste
Freshly ground black pepper, to taste
¼ cup sliced scallions
¼ cup chopped fresh parsley
Hot pepper sauce (optional)

Instructions

In a large saucepan combine rice and 4 cups water. Bring to boiling; reduce heat. Cover and simmer 30 minutes or until rice is nearly tender.
Meanwhile, in a large pot cook onion, bell pepper, and celery over medium 5 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add tomato paste and Cajun seasoning; cook and stir 1 minute. Add black-eyed peas, tomatoes, broth, and paprika. Bring to boiling; reduce heat. Simmer, uncovered, 30 minutes. Drain any water from the rice; add rice to vegetables. Cook 15 minutes more or until jambalaya is thick. Season with salt and black pepper. Sprinkle with scallions and parsley. If desired, serve with hot sauce.

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Roasted Kabocha Squash and Veggie Stew

Nancy Macklin, RDN — Thu, 14 Dec 2023 19:08:20 +0000

There isn’t a more autumnal veggie stew than this! Packed full of seasonal produce and warming spices, you’ll love how this hearty recipe fills you up on a chilly evening. Cubes of tender kabocha squash are roasted alongside carrots, mushrooms, and fennel to draw out their natural sweetness while store-bought veggie broth gets an upgrade with lots of Italian herbs. Each serving of stew is spooned over a base of chewy farro that’s flecked with fresh basil and pine nuts, adding a little extra oomph to each bite. Crack a little black pepper over the top, and you’ve got the green light to dig in!

Tip: Kabocha squash looks like a little green pumpkin. For easier peeling, cut it in half, lay it cut side down on a cutting board, and use a chef’s knife to shave off the peel.

For more kabocha squash recipes, check out these tasty ideas:

Yield: Makes 8 cups stew

Time: 75 minutes

4 cups cubed peeled kabocha squash (¾-inch cubes)
4 medium carrots, halved lengthwise and thickly sliced (2 cups)
8 oz. fresh cremini mushrooms, halved
1 medium fennel bulb, quartered, cored, and cut into ¼-inch wedges
¼ cup white wine vinegar
1 cup chopped onion
4 cloves garlic, minced
4 cups low-sodium vegetable broth
2 tablespoons no-salt-added tomato paste
1 teaspoon dried Italian seasoning, crushed
4 cups shredded fresh Swiss chard
Sea salt, to taste
Freshly ground black pepper, to taste
2 cups hot cooked farro
½ cup slivered fresh basil
2 tablespoons toasted pine nuts, chopped

Instructions

Preheat oven to 400°F. Line two large shallow baking pans with parchment paper or foil. Arrange squash and carrots in one baking pan and mushrooms and fennel in the other baking pan. Sprinkle all vegetables with vinegar. Roast 30 minutes or until just tender and lightly browned, stirring once.
In a 4- to 6-quart pot cook onion in 2 tablespoons water over medium 4 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add garlic; cook 1 minute. Add roasted vegetables, broth, tomato paste, and Italian seasoning. Bring to boiling; reduce heat. Cover and simmer 15 minutes, stirring occasionally. Stir in chard until wilted. Season with salt and pepper.
Stir together farro, basil, and pine nuts. Spoon into bowls. Top with stew.

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Vegan Taco Soup

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

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

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

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

Yield: Makes 11 cups

Time: 75 minutes

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

Instructions

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

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Green Cabbage and White Bean Soup

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

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

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

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

Yield: Makes 8 cups

Time: 30 minutes

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

Instructions

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

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Khow Suey (Burmese Curry Noodle Soup)

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

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

From Forks Over Knives: Flavor!

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

Yield: Makes 8 cups

Time: 25 minutes

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

Instructions

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

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Carrot Ginger Soup with Orzo and Kale

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

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

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

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

Yield: Makes 8 cups

Time: 50 minutes

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

Instructions

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

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Spicy Tomato Soup with Whole Wheat Croutons

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

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

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

Yield: Makes 9 cups

Time: 50 minutes

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

Instructions

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

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Vegan Red Curry with Cauliflower and Potatoes

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

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

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

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

Yield: Makes 9⅓ cups curry + 4 cups rice

Time: 30 minutes

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

Instructions

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

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