Easy Vegetarian Recipes:
Soups & Chili

Potato-Leek-Onion Soup
Serves 8

• 2 medium onions, chopped
  
• 3 medium leeks (white part only), chopped
  
• 1 clove garlic
  
• 2 to 3 tablespoons of vegetable oil
  
• 5 cups water
  
• 6 medium potatoes*, cut into small or medium pieces
  
• 4 celery stalks, sliced
  
• 1 stalk fresh lemongrass (or dried) to taste
  
• cayenne, salt, and dill or marjoram, to taste
  
• 1 cup soy or rice milk
  
• 1 tablespoon lemon juice
  

* For variety, use 3 russet or Idaho potatoes and 3 sweet potatoes

Sauté the onions, leeks, and garlic in vegetable oil in a large pot until soft. Then
add the water, potatoes, celery, lemongrass, cayenne, salt, and dill.

Bring to a boil, reduce the heat, and simmer for 30-45 minutes until the potatoes are tender. Cover the pot for a thin broth or leave it uncovered for a thicker soup.

Once the potatoes are soft, remove the stalk of lemongrass (if using fresh) and purée about half the soup in a blender or food processor, then mix it back into the pot.

Add the lemon juice to the soy or rice milk and let it sit for 5 minutes. Then add it to the soup. Serve warm.

Cheesy Broccoli Soup
Serves 8

• 2 cups cashew pieces
  
• 1 tablespoon salt
  
• 1 cup nutritional yeast flakes
  
• 1 tablespoon onion powder
  
• 1 tablespoon garlic powder
  
• 1 teaspoon dill weed
  
• 1/2 cup pimentos
  
• 7 cups water
  
• 8 cups chopped broccoli
  

In a blender, add the first seven ingredients (cashew pieces through pimentos) and half of the water. Blend on high until creamy, 2 to 3 minutes. Pour the mixture into a saucepan and add the rest of water and the chopped broccoli. Cook over medium-high heat, stirring constantly until slightly thickened and broccoli is tender.

Black Bean Soup
Serves 2

• 1 onion, chopped
  
• 2 cloves garlic, minced
  
• 2 15-ounce cans of black beans, rinsed
  
• 1 1/2 to 2 cups water
  
• 1/2 teaspoon chili powder
  
• 1/2 teaspoon paprika
  
• 1/2 teaspoon cayenne (optional)
  
• 1/2 teaspoon cumin

Sauté the onions and minced garlic in a 1/4 cup of water in a nonstick saucepan. Once the onions have become translucent, place the onions and garlic in a large stockpot. Add the rinsed beans, water, and spices. Simmer over medium heat, stirring occasionally. Taste-test the soup after 20 minutes and remove from heat once the beans are cooked to your liking.

For a slightly different taste, add frozen or fresh vegetables such as chopped carrots, kale, or broccoli.

Golden Mushroom Soup
Serves 6

• 2 onions, chopped
• 1 pound mushrooms, sliced
• 1 tablespoon paprika
• 1 1/2 teaspoons dill
• 1/4 teaspoon black pepper
• 3 tablespoons soy sauce
• 1 cup water or vegetable stock
• 1 tablespoon olive oil
• 2 tablespoons unbleached flour
• 2 cups soy or rice milk
• 2 tablespoons lemon juice

Heat 1/2 cup of water in a large pot and add the onions. Cook over high heat, stirring often, until the onions are soft and all the water has evaporated, about 5 minutes. Add another 1/4 cup of water, stir to loosen any bits of onion stuck to the pan, and continue cooking until most of the water has evaporated and the onions begin to brown, about 3 minutes.

Add the mushrooms and spices. Slightly lower the heat, cover, and cook 5 minutes, stirring frequently.

Add the soy sauce and water or vegetable stock. Cover and simmer about 10 minutes.

In a separate pan, mix the olive oil and flour to form a thick paste. Cook, stirring constantly, for 1 minute, then whisk in the vegan milk and cook over medium heat, stirring frequently, until steamy and slightly thickened.

Add the vegan milk mixture to the soup. Stir in the lemon juice just before serving.

Hearty Vegetable Soup
Serves 4

• 2 medium potatoes, diced
• 2 to 3 carrots, thinly sliced
• 1 medium stalk broccoli, chopped
• 1 very large onion, chopped small
• 2 cups chopped mushrooms or eggplant
• 2 tablespoons vegetable oil
• 6 cups water or vegetable stock
• 4 to 6 large tomatoes, or 1 large can, chopped
• 3 to 4 celery stalks, chopped
• 1 bell pepper, chopped
• 1 to 2 tablespoons soy sauce
• 2 teaspoons dried parsley, or 1/4 cup fresh, chopped
• 1/2 teaspoon basil
• 1/2 teaspoon oregano
• cayenne pepper, to taste
• 1 to 2 teaspoons sugar (optional)

Steam the potatoes, carrots, and broccoli for about 7 minutes.

In a large pot, sauté the onions and mushrooms or eggplant in oil until slightly transparent. (Use an extra tablespoon of oil if eggplant is used.) Add the water or vegetable stock, remaining vegetables, and soy sauce. Cook 30 minutes longer on medium-low heat, until the vegetables are tender but not soggy and the flavors have developed. Add the parsley, basil, oregano, cayenne pepper, and sugar, if desired.

Champion Chili
Serves 8

• 1 cup boiling water
• 1 cup dry textured vegetable protein (TVP)
• 2 16-ounce cans chopped tomatoes
• 1 3-ounce can tomato paste
• 1 cup frozen corn
• 1 zucchini, chopped
• 2 carrots, chopped
• 1 large onion, coarsely chopped
• 1 bell pepper, chopped
• 1 jalapeno pepper, minced
• 3 tablespoons chili powder (or more to taste)
• 2 teaspoons cumin
• 2 teaspoons garlic powder
• 1 teaspoon dried oregano
• 1 15-ounce can kidney, pinto, or black beans

Pour the boiling water over the TVP and let sit for 5 minutes. Then combine with the remaining ingredients except the beans. Cover and simmer for 1 hour. Add the beans and simmer for an additional 30 minutes. Serve as-is or over rice or pasta.

Lentil Soup
Serves 4 to 6

• 2 medium-sized onions, finely chopped
• 1 head garlic, peeled and minced or pressed
• 1 1/2 tablespoons olive oil
• 2 cups green lentils
• 1/2 bunch celery, chopped into 1/2-inch pieces
• 5 carrots, sliced into 1/2-inch pieces
• 4 medium-sized potatoes, cut into 1-inch cubes
• 8 to 10 cups water or vegetable stock
• 2 bay leaves
• 1 tablespoon finely chopped parsley
• 1 teaspoon thyme
• 1 teaspoon oregano
• salt and pepper to taste

Sauté the onions and garlic in olive oil over medium heat for 5 minutes, or until soft, and then transfer to a large stockpot. Add all of the remaining ingredients and simmer, stirring occasionally, for 1 hour.

Serve immediately or, for a more flavorful soup, refrigerate for one day before re-heating and enjoying.

Pumpkin Stew
Serves 8 to 10

• 1 10- to 12-pound pumpkin
• 2 16-ounce cans kidney, black, or pinto beans
• 1 bell pepper, cut into inch-thick slices
• 1 onion, peeled and roughly chopped
• 4 medium potatoes, cubed
• 3 carrots, peeled and cubed
• 2 garlic cloves, peeled and diced
• 2 celery sticks, sliced
• 1 15-ounce can diced tomatoes
• 2 1/2 cups water or vegetable stock
• salt and pepper to taste
• vegetable oil (for coating)

Carve a hole in the top of the pumpkin and remove the seeds. (If you love snacking on pumpkin seeds, save them for this recipe!) Clean out the stringy insides. Scoop out 2 cups of pumpkin and cube. Then set the pumpkin aside.

In a large pot, simmer the cubed pumpkin chunks, beans, bell pepper, onion, potatoes, carrots, garlic, celery, tomatoes, and vegetable stock or water for 35 to 45 minutes. Stir occasionally and season to your taste.

Place the pumpkin in a shallow pan and place the stew inside the pumpkin. Brush the outside of the pumpkin with a very light coating of vegetable oil.

Bake the pumpkin and stew at 350°F for 2 hours, or until the pumpkin is tender. Serve out of the carved pumpkin while hot.

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