I love homemade soup, especially as the weather gets colder. To that end, here are six yummy vegetarian soups to help you through the day, including Fresh Tomato Soup and Spicy Peanut Soup with Sweet Potato and Kale. Enjoy!
CURRIED CAULIFLOWER SOUP
This comes from Martha Rose Schulman in The New York Times cooking e-mail. Martha wrote, “It will take you only about 10 minutes to prep the ingredients for this comforting soup. Curry flavors and cauliflower always make a good match.” Yield: 6 to 8 servings; Time: 45 minutes.
This was featured in “Vegetable Soups, Smooth and Hearty” and can be viewed online here.
Note: This recipe originally called for 2 quarts water, vegetable stock or chicken stock. I left the chicken stock out, for obvious reasons.
Ingredients
1 tablespoon canola oil
1 onion, chopped
2 garlic cloves, chopped
2 teaspoons finely chopped ginger
2 teaspoons curry powder
2 teaspoons cumin seeds, ground
2 pounds cauliflower (1 medium head), roughly chopped
1 russet potato, peeled and diced, or 1/2 cup rice
2 quarts water or vegetable stock
Salt to taste
Freshly ground pepper
Chopped cilantro for garnish
Preparation
Heat the oil over medium heat in a large, heavy soup pot and add the onion. Cook, stirring often, until onion is tender, about 5 minutes. Add the garlic, ginger, curry powder and ground cumin and cook, stirring, until fragrant, 30 seconds to a minute. Add the cauliflower, potato or rice, water or stock, and salt to taste and bring to a boil. Reduce the heat, cover and simmer 30 minutes.
Using an immersion blender, purée the soup (or you can use a regular blender, working in batches and placing a kitchen towel over the top to avoid splashing) until it is very smooth. Return to the pot, heat through, add freshly ground pepper and adjust salt. Serve, garnishing each bowl with chopped cilantro.
Tip
Advance preparation: You can make this a day ahead, but you may have to thin it out with a little water or stock when you reheat.
CURRIED CAULIFLOWER SOUP
This recipe is from the January 2009 issue of Vegetarian Times, and begins, “This soup's secret ingredient—an apple—lends a touch of tangy sweetness that complements the curry’s spice. Letting the soup cool 20 minutes before blending helps deepen the flavors.” Serves 6.
To view this online, go to http://www.vegetariantimes.com/recipe/curried-cauliflower-soup/.
Ingredients
2 Tbs. olive oil
1 small onion, chopped (1 cup)
1 medium tart apple, such as Granny Smith, peeled, cored, and coarsely chopped (1 cup)
1 Tbs. curry powder
1 clove garlic, sliced (1 tsp.)
1 large head cauliflower, chopped into 1-inch pieces (6 cups)
4 cups low-sodium vegetable broth
1 tsp. honey or agave nectar
1 tsp. rice wine vinegar
Directions
Heat oil in large pot over medium-high heat. Add onion, and sauté 5 to 7 minutes, or until soft and golden. Stir in apple, curry powder, and garlic, and cook 2 minutes more, or until curry powder turns deep yellow.Add cauliflower and vegetable broth, and bring to a simmer. Cover, reduce heat to medium-low, and simmer 20 minutes. Cool 20 minutes, then blend in food processor or blender until smooth. Stir in honey and vinegar, and season with salt, if desired.
nutritional information Per Serving: Calories: 104; Protein: 2 g; Total Fat: 5 g; Saturated Fat: 0.5 g; Carbohydrates: 14 g; Cholesterol: 0 mg; Sodium: 304 mg; Fiber: 4 g; Sugar: 8 g; Gluten-Free
FIVE BEAN SOUP
This is from Eden Foods. Serves 10. Prep Time 10 minutes. Cook Time 40 minutes.
Ingredients
2 Tbs Eden Extra Virgin Olive Oil
3 cloves garlic, minced
1 medium onion, diced
1/4 C celery, diced
1/2 C carrots, diced
3 Tbs barley, rinsed
3 C water
1 can Eden Organic Pinto Beans
1 can Eden Organic Black Beans
1 can Eden Organic Kidney Beans
1 can Eden Organic Navy Beans
1 can Eden Organic Garbanzo Beams
1 C sweet corn, fresh or frozen
1 can Eden Organic Diced Tomatoes with Roasted Onion
1/2 tsp dried basil
1-1/2 tsp crushed bay leaf
1 tsp Eden Sea Salt – French Celtic
Directions
Heat oil in soup pot, sauté garlic & onion until onion is translucent. Add water, celery, carrot & barley, beans, corn, tomatoes & herbs. Add salt, cover & simmer 30 minutes. Serve.
FRESH TOMATO SOUP
This comes from Stephanie Gallagher, who wrote for the Spruce Eats. Stephanie wrote, “When your garden is overflowing with fresh tomatoes, this is the soup to make. Not only does this recipe showcase the sweet flavor of fresh tomatoes beautifully, it is also extremely versatile. You can make this soup with any fresh tomatoes you have, from cherry tomatoes to beefsteak tomatoes. By pureeing the soup, you don't need to seed or peel the tomatoes - everything just gets mixed in the blender - and you don't need any cream either.”
Prep Time: 10 minutes; Cook Time: 30 minutes; Total Time: 40 minutes; Yield: 8 servings.
To view this online, click here.
Ingredients
6 cups chopped fresh tomatoes (any kind)
1 medium onion, sliced
3 cloves garlic, minced
1 quart vegetable brothbroth
kosher salt and freshly-ground black pepper, to taste
2 tablespoons butter
2 tablespoons flour
3-4 tablespoons balsamic vinegar
1-3 teaspoons sugar
chopped fresh basil (for garnish)
Preparation
Place tomatoes, onions, garlic and broth in a large soup pot. Bring to a boil over medium-high heat, then reduce heat to medium, and let simmer 20 minutes until the tomatoes burst and the onions and garlic are soft. Season with salt and pepper.
Transfer mixture in batches to a blender, and puree until smooth (I use my Vita-Mix Blender (compare prices), which I love, but it is pricey.)
Heat butter in another large soup pot over medium heat. Add flour, whisking until mixture turns golden brown. Season with salt and pepper.
Whisk the pureed tomato soup into butter-flour roux. Stir balsamic vinegar and sugar into the soup. Heat until tomato soup thickens. Taste, and adjust seasonings (add more salt, pepper, vinegar and/or sugar, as needed).
Ladle the soup into bowls, and serve, garnished with chopped fresh basil. Or let the soup cool completely, and transfer to freezer-safe containers to freeze.
SLOW-COOKER VEGETABLE MINESTRONE SOUP
This is from EatingWell (originally from Diabetic Living Magazine, Winter 2019), and begins, "A winter classic, this crock pot version of minestrone is heavy on the vegetables and light on the pasta, keeping carbs in check while providing plenty of flavor."
Active Time: 30 mins; Total Time: 6 hrs 30 mins; Servings: 8; Serving Size: 2 cups soup and 1-1/2 tablespoons cheese
To view this online, go to https://www.eatingwell.com/recipe/269114/slow-cooker-vegetable-minestrone-soup/.
Ingredients
4 large carrots, peeled and chopped
3 stalks celery, chopped
1 small red onion, chopped
3 cloves garlic, minced
2 cups fresh green beans, trimmed and cut into 2-inch pieces
2 (15 ounce) cans no-sodium-added red kidney beans, rinsed
2 (15 ounce) cans no-sodium-added diced tomatoes, undrained
6 cups no-sodium-added vegetable broth, such as Kitchen Basics
2 tablespoons Italian seasoning
1 teaspoon crushed red pepper
3/4 teaspoon salt, divided
1/2 teaspoon ground pepper
1 large zucchini, chopped
4 ounces whole-wheat pasta elbows or other small pasta (about 1 cup)
1/2 cup freshly grated Parmesan cheese
Directions
Combine carrots, celery, onion, garlic, green beans, kidney beans, tomatoes, broth, Italian seasoning, crushed red pepper, 1/4 teaspoon salt, and pepper in a 6- to 8-qt. slow cooker. Cover and cook on Low for 6 to 8 hours.
Stir in zucchini, pasta, and the remaining 1/2 teaspoon salt. Cover and cook on Low until the pasta is tender, 15 to 20 minutes more. Serve immediately, topping each serving with about 1-1/2 tablespoons Parmesan.
SPICY PEANUT SOUP WITH SWEET POTATO & KALE
This is from Lindsay, whose blog, Pinch of Yum is fantastic. (Hint: If you'd like to check it out, and I really, really think you should, feel free to do that now. I'll wait...or you can check it out after looking at today's recipes. But seriously, check it out!!!)
Anyway, this recipe starts out, "Okay, YUMMMM. Spicy Peanut Soup with Sweet Potatoes + Kale! Comforting and SUPER nutritious. Naturally vegan, gluten free, refined sugar free, ALL THE GOOD THINGS."
Total Time: 35 minutes; Yield: 5-6 (about 1-1/2 cups per serving)
Note: The total time will change if you decide to use your slow cooker, which I'm planning to do sometime in the next couple of days. I'm always looking for recipes that convert well to a slow cooker, for a variety of reasons.
To view this yummy recipe online (as well as to read everything Linsay wrote about this recipe), go to https://pinchofyum.com/sweet-potato-peanut-soup.
Ingredients
2 tablespoons olive oil
half an onion, diced
1 jalapeno, minced
2 cloves garlic, minced
3 large sweet potatoes, peeled and cubed
one 14-ounce can fire roasted tomatoes
one 14-ounce can light coconut milk
2 cups water
1 teaspoon salt
1 teaspoon curry and/or turmeric
1/2 cup chopped peanuts
1/4 cup peanut butter
1–2 cups kale, stems removed, chopped
Instructions
Heat the olive oil in a large soup pot over medium heat and add the onion, garlic, and jalapeño. Saute until soft and fragrant.
Add sweet potatoes. I like to brown them a little bit with the aromatics to get them nice and flavorful.
Add tomatoes, coconut milk, water, spices, and peanuts. Simmer until sweet potatoes are fork-tender.
Add peanut butter and kale. Simmer until everything is thick, creamy, and delicious. Top with more peanuts and a little cilantro if you’re obsessed like me.
Notes
Instant Pot: Cook everything except peanut butter and kale on high pressure for about 3 minutes with a quick release. (Sometimes I reduce the liquid when I make it in the Instant Pot by a cup or so, and then just add more as needed when it’s all done. But that is optional – it should work fine either way.) Stir in the peanut butter and kale after cooking. Voila!
Slow Cooker: Cook everything except peanut butter and kale on low for 6 hours. Stir in the peanut butter and kale. Donezo! Don’t cook the sweet potatoes too long or they’ll fall apart on ya! Just cook until they pierce easily with a fork. If you’re doing Sugar Free January with us, this is an excellent recipe that has natural sweetness and nutritious fats to keep you full. I like to dip into this with some seedy crackers – you can find our product recommendations on this post.
One last note. This recipe is inspired by an amazing West African recipe called maafe, or groundnut soup. I did what I always do and changed/added some ingredients based on what I love and what I had on hand (kale, jalapeño, coconut milk, cilantro, etc.) making it more of a cultural mash-up. That’s why I’m not calling it a proper West African peanut soup even though those are its roots. If you want a legit West African version of that soup, here are two sources – a blog post, and a video.
