I really dislike peas so I thought that I didn’t like split pea soup. But when I asked Chet for a new soup idea, he suggested split pea soup and I decided to give it a try. Guess what? I LOVE it!! This is my new favorite soup AND it is fat free.
The recipe below is from Fat Free Vegan Kitchen. With my lazy cooking style, I changed the procedure just a bit. I puree the soup so I cut the veggies in large chunks, which makes chopping go very quickly. I also boil the peas by themselves to speed up the cooking time. This soup takes a total of 1 hour and 15 minutes. Thanks Susan for a fabulous recipe!
- 7 cups hot water
- 2 cups dried split peas, rinsed
- 3 carrots
- 2 medium potatoes
- 2 medium onions
- 4 ribs celery
- 3 cloves garlic, pressed with garlic press
- 1 large bay leaf
- 1/2 teaspoon celery seed
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- 1 1/2 teaspoons liquid smoke
- 2 teaspoons salt
- freshly ground black pepper, to taste
- 1 package of Lightlife Smoky Tempeh Strips (optional)
At 00:00, place water and peas in a large uncovered pot. Bring to a boil. At 00:15, start to cut and add vegetables, just toss them as you chop. Keep the soup boiling. Since you will be pureeing the soup, you can chop the vegetables in large chunks. Add vegetables in the order from longest cooking to quickest cooking (carrots, potatoes, onions, celery, and garlic). Add bay leaf, celery seed, basil, and thyme. At 00:35, turn down to medium (4 out of 10 on my stove), cover, and simmer. At 01:00, remove from the heat, puree using an immersion blender (or place in a blender/food processor). Add liquid smoke, salt, and pepper. Cover and cook on low. At 01:15, the soup is ready to serve, but you can keep it covered and on low for another hour if you are not ready to eat the soup.
If you are adding the tempeh, bake it in the oven on a cookie rack on a cookie sheet at 350 for 5 minutes, flip, and bake for another 5-8 minutes depending on desired texture. Cut into small pieces and add to the soup.
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This hearty winter stew is perfect for cold nights, and it is fat free and loaded with veggies and lentils – YUM! Shown here with my crusty whole wheat baguette.
- 1 pound dry lentils
- 4 1/2 cup water
- 28 ounce can of diced tomatoes
- 28 ounce can of crushed tomatoes
- 2 medium onions, diced (2 1/2 cups)
- 4 medium Yukon gold potatoes, diced (4 cups)
- 3 carrots, diced (1 1/2 cups)
- 2 small bunches of celery, diced (2 cups)
- 2 bay leaves
- 2 teaspoons dry parsley
- 1 teaspoon each of thyme, oregano, basil, and salt
- 8 cloves of garlic, crushed
- Rinse and drain lentils.
- Put lentils, water, and both kinds of tomatoes in a large pot.
- Bring to a boil and reduce heat to a slow simmer.
- Add the remaining ingredients as you chop them. Add all spices.
- Simmer covered over low heat for at least 2 hours. (I like my soup well simmered and will keep it going over very low heat for about 3 hours.)
Makes about 5 quarts.
I finally have some time to try new recipes – yay! Today I made Nearly-Instant Thai Coconut Corn Soup from Vegan.com’s Top 10 Recipes. It is a very yummy soup. It wasn’t quite “nearly-instant;” it took at least 35 minutes because I wanted my veggies to get tender. If you like curry, I highly recommend this soup. It is light and makes a great summer meal.
P.S. The recipe suggests that you sauté in oil, but water works just fine.
We have been enjoying this soup so much and have amended the recipe a bit so I thought I would post it again. Cook the veggies to the desired consistency; they will not cook any further in the soup. Draining the liquid off the cooked veggies keeps the soup nice and thick. You can whip this up in about 30 minutes.
32 ounce carton of Imagine Creamy Harvest Corn
2 cups cooked black beans (rinsed and drained)
10 ounce bag of frozen corn (thawed)
1 small onion
1. Put corn soup base, beans, and corn in a medium-large pot (at least 12 cups).
2. Heat over medium-low heat. Do not over cook since the soup base contains soymilk.
3. In another pan, sauté onions and zucchini in water for about 10 minutes. Add tomatoes and continue cooking until veggies are desired tenderness.
4. Drain liquid off veggies in a strainer and add to soup.
5. Heat a few more minutes and serve.
6. You can keep this in the fridge for a few days, and if you need more broth just add soymilk.
The corn soup base has such a yummy flavor; you could get creative and add any veggies.
The flavor for this super easy, super yummy soup comes from the vegan sausage.
3 cloves of garlic (minced)
1 medium onion (minced)
2 medium carrots (shredded)
1 large cabbage (shredded)
2 large potatoes (cubed)
5 cups water
2 15-ounce cans of cannellini beans (white beans)
1 14-ounce package of tofu sausage (Tofurky Sweet Italian Sausage)
1. Mince the garlic in the food processor. Add onion and continue mincing. (Since I received a food processor for Christmas from my parents, I have been processing everything.)
2. Put onion and garlic in large soup pot.
3. Shred carrots with food processor shredding blade and add to pot.
4. Shred cabbage and add to pot. (I couldn’t believe how much cabbage one head produced so I didn’t use the whole cabbage. After the soup was cooked, I wished that I had used the entire head since it shrinks.)
5. Scrub and cube potatoes and add to pot. (I always leave the skin on my potatoes.)
6. Add water to pot. Bring to a boil, turn the heat down to medium, and simmer until all veggies are tender, about 30 minutes.
7. Rinse beans and add to soup.
8. Cut sausage into small pieces and add to soup.
9. Turn down to low, cover, and simmer for about 20 minutes until flavors all combine.
2 small heads cauliflower, cut into large florets
1 medium onion, chopped
1 clove garlic, pressed
1 large potatoes, diced
2-3 carrots, shredded
3 cups water
1 teaspoons salt
1/4 teaspoon pepper
2 teaspoons dill
2 cups unsweetened soymilk
4-5 tablespoons nutritional yeast flakes (optional)
You can make this deliciously creamy soup in about 30 minutes. Since you are going to purée the soup, don’t spend a lot of time neatly chopping the veggies.
1. Place cauliflower, onion, garlic, potatoes, carrots, and water in large pot.
2. Bring veggies to a boil and simmer until tender (about 20 min).
3. Use an immersion blender to purée the veggie mix right in the pan with broth (or use a food processor or blender).
4. Add salt, pepper, dill, soymilk, and nutritional yeast.
5. Cook over low heat until hot and/or ready to serve.
Note on Nutritional Yeast: It is not the same as yeast used for baking bread. It is a nutritional supplement available in health food stores. People describe its flavor as cheesy. I don’t love the taste of it in high amounts, but 4-5 tablespoons in this soup gave it a cheesy feel. Nutritional yeast is high in B12 (one of the few vitamins that vegans need to supplement).
We had this hearty soup for New Year’s Eve. It is full of garlic and onion to bring good health for our next trip around the sun. It is also fat free and full of protein (one cup of black beans contain 15 grams of protein). This recipe will make about 20 cups so plan to share with friends, freeze some, or cut the recipe.
4 cups dry black beans
3-4 cups chopped onion
4 carrots shredded
20 cloves of garlic, minced
4 green peppers, diced
3 tomatoes, chopped
5 teaspoons cumin
3 teaspoons salt
2 cups orange juice
1 1/2 cup water
- The night before, soak the dry black beans in a large soup pot (I use an 8 quart pot for the recipe and it is plenty big).
- After beans have soaked for 8 hours (or more), drain and rinse.
- Put beans and about 8 cups of water in a large pot. Bring to a boil, cover, and simmer until tender, about one hour.
- While beans boil, chop the onion, shred the carrots, dice the peppers, chop the tomatoes, and mince the garlic.
- When beans are tender, drain and rinse.
- Put 5 cups of the boiled beans in the food processor with 1 cup of water. Purée until completely smooth.
- In the large soup pot, put pureed beans, whole beans, all veggies, 2 cups of orange juice, 1/2 cup of water, cumin, and salt.
- Heat over low heat for several hours until all veggies are desired consistency. I like to cook it on low for about 4 hours, but you can cook at a higher temp for less time. You could also heat it in a crock pot.
- Top with fresh cilantro.
**Recipe based on Brazilian Black Bean Soup from Moosewood Cookbook (1992 version) by Mollie Katzen
For Christmas dinner, Chet and I had Bean and Corn Chowder; the red and green veggies were very festive.
2 small onions
1 red pepper
2 cups black beans
10 ounce bag of frozen corn
32 ounce carton of Imagine Organic Creamy Sweet Corn Soup
- Sauté onions and zucchini in water until desired tenderness. Add red peppers when almost done.
- In a medium-large pot (at least 12 cup), pour corn soup, beans, corn, and sautéd vegetable.
- Heat over low heat until hot.
This made about 8 to 9 cups. The Imagine Corn Soup also comes in a smaller 16 ounce container so your could cut this recipe in half. Enjoy!