Vegan Broccoli Soup
Spinach adds a bright green color to this vegan broccoli soup. The rest of the flavors are balanced nicely by lemon zest and juice, while beans make this soup hearty and filling.
Ingredients
- ¼ cup extra-virgin olive oil, divided
- 1 cup chopped yellow onion
- ¾ cup chopped celery
- 3 cloves garlic, minced
- ¾ teaspoon salt
- ½ teaspoon ground pepper, plus more for garnish
- 4 cups of reduced-sodium vegetable broth
- 1 (15 ounces) can no-salt-added cannellini beans, rinsed
- 8 cups broccoli florets
- 1 tablespoon nutritional yeast
- 1 (5 ounces) package of fresh baby spinach
- 1 tablespoon grated lemon zest
- 2 tablespoons lemon juice
- 1 (5.3-ounce) container of plain cashew-milk yogurt
Directions
- Heat 2 tablespoons oil in a large heavy pot over medium heat. Add onion, celery, garlic, salt and pepper. Cook, stirring occasionally, until the onion softens, about 8 minutes.
- Add broth and beans to the pot. Bring to a boil over medium-high heat; reduce heat to medium-low and simmer until the flavors meld, about 15 minutes. Stir in broccoli and nutritional yeast; cover and cook, stirring occasionally, until the broccoli is bright green and tender, about five more minutes.
- Meanwhile, prepare a bowl of ice water. Bring a large pot of water to a boil over medium-high heat. Add spinach; cook until bright green and softened about 30 seconds. Drain and submerge in the ice water to keep it from overcooking. Drain the spinach and squeeze out excess liquid.
- Working in batches, add the soup and the blanched spinach to a blender if necessary. Secure the lid on the blender, remove the center piece to allow steam to escape, and place a clean towel over the opening—process until smooth, 45 seconds to 1 minute. (Alternatively, puree the soup in the pot with an immersion blender until smooth. Use caution when blending hot liquids.)
- Return the soup to the pot and stir in lemon zest and juice. Top each serving with a dollop of yogurt; drizzle with 1 teaspoon of the remaining oil and sprinkle with additional pepper, if desired
Nutrition Facts (per serving)
210-Calories
11g-Fat
23g-carbs
8g-Protein
Kale, White Bean & Pasta Soup
This veggie-packed kale, white bean, and pasta soup is hearty and flavorful. Mashing beans into the soup gives it body and creaminess without actual cream. Serve this delicious vegetarian soup with a piece of crusty whole-grain bread on the side.
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 medium leek, thinly sliced
- 1 medium yellow onion, chopped
- 2 medium carrots, scrubbed and chopped
- 2 medium stalks celery, chopped
- 2 medium parsnips, peeled and chopped
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon salt
- ½ teaspoon ground pepper, plus more for garnish
- 1 large bunch of curly kale, stemmed and roughly chopped
- 8 cups reduced-sodium vegetable broth or no-chicken broth
- 12 ounces whole-wheat farfalle pasta or elbow macaroni
- 2 (14-ounce) cans no-salt-added cannellini beans, rinsed, divided
- 1 cup water
- Chopped fresh flat-leaf parsley for garnish
Directions
- Heat oil in a large pot or Dutch oven over medium heat. Add leek; cook, stirring often, until very tender, about 10 minutes. Add onion, carrots, celery, and parsnips; cook, stirring occasionally, until the vegetables are slightly tender, 6 to 8 minutes.
- Stir in garlic, oregano, salt, and pepper; cook, undisturbed, until fragrant, about 1 minute. Add kale; cook, stirring often, until it starts to wilt, about 2 minutes. Pour in broth; bring to a boil over medium heat. Cover, reduce heat to medium-low, and simmer, stirring occasionally, until the kale is tender, about 20 minutes.
- Meanwhile, bring a large pot of water to a boil over high heat. Cook pasta according to package directions. Drain and set aside.
- Mash half of the beans in a medium bowl with a fork or potato masher until a chunky paste forms. Stir the mashed beans, the remaining whole beans, and 1 cup of water into the soup. Cook over medium-high heat, undisturbed, until warmed through, about 5 minutes. Divide the pasta among 6 bowls; ladle the soup over the pasta. Garnish with parsley and additional pepper, if desired.
- To make ahead: Refrigerate in an airtight container for up to 3 days.
Nutrition Facts (per serving)
501-Calories
9g-Fat
91g-Carbs
20g-Protein
