Satisfying Split-Pea Soup

Vegan Smoky Split-Pea Soup, No-Oil

Get energized from one tasty bowl, with easy and delicious vegan fat-free dried green pea soup.  Potatoes, barley, and carrots, create a cozy, comfy, cheerful soup.  Like pea soup you may have eaten as a meat-eating child – but better!

Powered by healthy dried peas and potatoes, lots of iron, energy, fibre, and vitamin A, get ready to feel and look fantastic.

Veganized food usually tastes better than non-vegan, doesn’t it?  We vegans spend time to figure out which spices and vegetables make a meal delicious, and don’t rely on animal fat for taste.

Two special ingredients in this recipe, if you can find them: imitation bacon bits, and smoked paprika.  Both make the vegan pea soup taste smoky, and like you used a ham bone (I hope it is not offensive to any vegans for me to say that).

The imitation bacon bits swell up like pink meat crumbs, so be ready for that!  It was a little shocking for us, as non-meat-eaters. If you don’t like soy bacon bits, the soup will still taste great without them.  I didn’t figure out to add them until recently.

This fast, easy, and simple, best, split-pea soup, will be ready in just over an hour, rather than the more traditional two.

Jump to Recipe

 

Beauty

The dried parsley gives it a nice green colour, but this vegan split-pea soup’s beauty, is not from the way it looks, but, from the satisfying taste, and chewy texture.

Like your body on whole-foods plant-based no-oil recipes – beautiful on the healthy inside.  Oh, wait, you will be gorgeous on the outside too… and you are being beautiful to living creatures. That’s gorgeous too.

Barley

My nutrition calculator classified barley as a health food – health food? – barley was a staple of european diets, why did people stop eating it?  I don’t have time to research that now (got more recipes to publish)… I’m curious though.

Barley bread apparently was common in the British Isles dating back to the Iron Age, that’s over 3000 years ago.  Barley is a natural, unprocessed, whole grain.

Barley contains gluten, so if you’ve had a positive gluten blood test result, then swap it for long grain brown rice (cooks faster than short grain), or more potatoes.

If the blood test was negative (like mine was) consider that you might just be gluten sensitive because you eat too many low fibre and inflammatory animal products.  That’s what happened to me; before going vegan cured my IBS and gluten sensitivity.  Try increasing your fruit and veggies, skip the animal and processed foods, and when your gut is healthy the gluten sensitivity disappears.

Back to Basics

I always think of that nursery rhyme/song when I cook this:-

Pease porridge hot, pease porridge cold,

Pease porridge in the pot, nine days old;

Some like it hot, some like it cold,

Some like it in the pot, nine days old.

and I think, yes!  Soup made from dried peas, potatoes, and barley, what people lived on for centuries!

We are getting back to healthy basics here.

In our house this soup never lasts nine days though, it has disappeared sooner than that. 🙂

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Image of vegan no-oil split-pea soup close up in a bowl.
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Satisfying Split-Pea Soup

Course: Main Course
Cuisine: Western
Cook Time: 1 hour 15 minutes
Total Time: 1 hour 15 minutes
Servings: 8 servings
Calories: 306 kcal
Author: Jeanette Whitten

This soup is a favourite in our family, and we have been eating it for years.  Pot barley is such a chewy, tasty addition, but the soup is still great if you don't have any.  

This recipe allows you to cook the soup as you chop and add the ingredients in the order specified. Make sure it is bubbling the entire time, and you will be finished in 1 hour and 15 min instead of 2 hours. 

If it gets too thick, add hot water, a cup at a time.

Ingredients

  • 4 cups vegetable broth store bought cartons work great
  • 8 cups water
  • 2 cups green split peas dried
  • 1/2 cup barley dried, pot (hulled) barley is less processed than pearl barley. Substitute long grain brown rice if you want.
  • 1/4 tsp celery seed
  • 1/4 tsp thyme or 2 bay leaves, discard before eating
  • 4 cups potatoes cubed, skin on, 1 1/2" diced
  • 1 onion sweet chopped
  • 2 cups carrots chopped
  • 2 celery stalk thinly sliced
  • 2 tbsp parsley flakes
  • 1 tbsp basil
  • 2 tsp smoked paprika use smoked! Replaces the taste of smoked ham.
  • 1/4 cup imitation bacon bits vegan, ours are made of soy and paprika
  • salt to taste
  • pepper fresh ground, to taste

Instructions

  1. Bring broth, water, celery seed, bay leaves, rinsed peas and barley to a boil in a LARGE soup pot. Reduce to a simmer. 

  2. Dice and add potatoes, raise heat to high, once bubbling, lower heat again.

    Image of chopped red potatoes on a cutting board.
  3. Chop onions and carrots, add to soup and raise heat to high, once boiling, lower heat again. Tip: I like to food process the onion alone into small pieces, then add carrots, and slowly process until the carrots are in larger pieces than the onion. Takes 45 seconds this way. 

    Image of chopped onion and carrots in a food processor.
  4. Add the sliced celery, parsley, basil, smoked paprika, vegan bacon bits and salt.

    Image of vegan split-pea soup ingredients in pot before cooking.
  5. Cover and simmer on low for 15 more minutes.  Total time since the peas started boiling should be at least 75 minutes.  

  6. Taste test, and if the peas are soft, serve in bowls, with salt, whole grain crackers, and freshly ground pepper.

    Image of vegan no-oil split-pea soup close up in a bowl.
Nutrition Facts
Satisfying Split-Pea Soup
Amount Per Serving (1 / 8th of recipe)
Calories 306 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 537mg 22%
Potassium 1168mg 33%
Total Carbohydrates 59g 20%
Dietary Fiber 18g 72%
Sugars 8g
Protein 17g 34%
Vitamin A 119.7%
Vitamin C 21.3%
Calcium 9.7%
Iron 35.7%
* Percent Daily Values are based on a 2000 calorie diet.

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Lovely Lentil and Brown Rice Soup

Vegan Lentil and Brown Rice Soup With Tomatoes and Zucchini

Brown rice and lentils make for a chewy and filling base in this delicious soup, without any of the cholesterol or fat that meat has, and plant power means no acid reflux or indigestion either.

The tomatoes, basil, oregano, and thyme will fill your kitchen with comforting and inviting aromas.  If you don’t have zucchini, carrots also work well.

This vegan lentil rice soup is so easy to make, with only a single pot to clean up, yet looks and tastes complex and divine.

 
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Image of a close up of vegan lentil and brown rice soup in a large pot.
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Lovely Lentil and Brown Rice Soup

Course: Main Course
Cuisine: Western
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 8 servings
Calories: 297 kcal
Author: Jeanette Whitten

Soup can definitely be a meal, and this soup will nourish and delight with it's deliciousness.  

Ingredients

Instructions

  1. Add vegetable broth and water to a large soup pot on medium high heat.

  2. Add ingredients in order listed: lentils, brown rice, undrained can of diced tomatoes, chopped onion, diced celery stalk, minced garlic cloves, basil, oregano, thyme, bay leaf, parsley, salt and zucchini.

    Reducing heat to medium once bubbling.

  3. Once all ingredients are added, reduce the heat to low, cover, and simmer for 20 more minutes or until the lentils and rice are both tender.  Remove and discard the bay leaf.

  4. If necessary, thin the soup with additional hot broth or water or ice cubes when serving.

    Serve with fresh ground black pepper, salt to taste, and optionally whole grain crackers.

Recipe Notes

If you don't have zucchini, carrots also work well.

Nutrition Facts
Lovely Lentil and Brown Rice Soup
Amount Per Serving (1 / 8th of recipe)
Calories 297 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 782mg 33%
Potassium 901mg 26%
Total Carbohydrates 56g 19%
Dietary Fiber 17g 68%
Sugars 6g
Protein 16g 32%
Vitamin A 10.6%
Vitamin C 29.4%
Calcium 9%
Iron 29.9%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

 

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HEALTHY VEGAN COMFORT FOOD. Vegan Lazy Frittata – Potatoes, Chickpeas, Tofu, Spinach, Peas, Mushrooms – combined in a OIL-FREE creamy mess that is satisfying, NUTRITIOUS, and delicious. FAST vegan meal – dinner recipe is 30 minutes to make.

Green Vegetable Medley Pasta Soup (Dad’s Soup)

Our family’s FAVOURITE VEGAN green vegetable medley DINNER SOUP with PASTA, a wonderful meal soup – combination of green peppers, zucchini, SPINACH, corn and black beans, with basil and oregano, in a hearty, whole foods, no oil, vegetarian dinner soup. Fat free.

Epicure Healthy Tofu Pad Thai (Whole Foods Vegan)

Dinner in 20 minutes. A fast oil free, whole foods vegan Pad Thai recipe with tofu, noodles, and a homemade sriracha sauce, using Epicure Spice mixes. Easy healthy plant-based fat free meal.

Vegan Asparagus Black Bean and Roasted Sweet Potato Salad – No Oil, 30 Minute Dinner

Ready in 30 minutes, this colourful, healthy, vegan dinner salad has roasted sweet potatoes, regular potatoes, asparagus, black beans and a tangy lemon, dijon, green onion, dill dressing. It is a complete meal and will leave you and your loved ones feeling satisfied and full of energy to be your healthy best.

Vegan Lasagna – Tofu & Spinach, Whole Foods Plant Based

Healthy simple vegan whole-foods plant-based lasagna that kids and families love, with no-oil, it uses tofu and spinach as a quick and easy ricotta cheese substitute.

Bok Choy Silken Tofu Noodle Soup (Source of Calcium!)

Bok choy, tofu, carrots, spaghettini noodles, and ginger combined, make an easy, quick, simple, and healthy hearty vegan soup recipe for dinner.

Chocolate Banana Green Smoothie

DELICIOUS, vegan, HEALTHY, sugar-free, DAIRY-FREE, smoothie recipe with COCOA POWDER, banana, dates, spinach, pineapple and soy milk or almond milk or other non-dairy milk. Cocoa powder is full of antioxidants and is iron rich.

Creamy Tofu Pasta Sauce with Garlic, Zucchini & Tomato

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Cream of Cauliflower and Potato Soup (with Tofu)

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Easy Crustless Tofu Quiche (Whole Foods Vegan)

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Irresistible Peanut Butter Cookies

PERFECT LITTLE CROWD PLEASERS, vegan and gluten free oat cookies, but packed with BIG PEANUT BUTTER FLAVOUR! Healthy, no-oil, fat-free, whole-foods plant-based easy fast coconut sugar.

Indian Palak Paneer (Spinach, Tofu and Eggplant) Side Dish

15 min easy AWESOME healthy Indian SPINACH side dish recipe using FROZEN OR FRESH, fast FAT-FREE vegan dinner idea, DAIRY-FREE, tofu paneer substitute/replacement, cook eggplant, tasty onion, fresh tomato, garlic, ginger, SPICES. Serve meal with rice or potatoes.

Easy Vegan Chocolate Bean Brownies (Oil Free with Dates)

Easy, moist, fudgy, VEGAN, whole-foods, gluten-free, BEAN brownies. Use white beans, cocoa powder, blended oats, dates, and fruit, in a food-processor, for perfect, chocolate, healthy, rich, brownies everyone will love. FAT-FREE, HIGH FIBER, HEALTHY, DAIRY-FREE, EGG-FREE, AWESOME!

FAST No-Rise Healthy Whole Wheat Pizza Dough (oil-free vegan)

Make FAST, FAT-FREE, WHOLE WHEAT FLOUR, HEALTHY, NO-RISE, VEGAN PIZZA DOUGH, in your food processor. Perfect, crispy and soft. Roll out, place toppings, and bake in 10 minutes. Fat-free, healthy, moist, no-oil, THE BEST. KIDS LOVE THIS CRUST!

Vegan Parmesan Cheese

Fast and easy delicious vegan parmesan cheese replacement uses nuts, garlic, and nutritional yeast. It is the best dairy-free, and lactose-free cheese sprinkle substitute I have found.

Healthy Aqua Faba Vegan Chocolate Birthday Cake: Fat-Free, Whole Wheat

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What my IBS Symptoms Were Like – Before I Went Vegan

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Great Tofu Recipe Ideas For Dinner

Looking for fast, simple, easy, and the best tofu recipe ideas for dinner? Here is a list of healthy, family friendly tofu recipes with soft, silken, medium, firm and extra firm tofu options that taste delicious, and are great healthy, no oil, vegan meals.
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What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

 

Healthy Vegan is Trending!

Please, help others, and our planet – share this content on social media!

Green Vegetable Medley Pasta Soup (Dad’s Soup)

Green pepper, zucchini, spinach, black beans and corn are some of the key ingredients in this vegan dinner soup recipe.

Plus basil, and oregano and a base of celery, carrots and onions.

Together with a whole grain pasta, this is a satisfying vegan supper, and a great easy vegan dinner idea.

Jump to Recipe

The sweet vegetables balance out the stronger tasting ones very nicely.

It is called Dad’s soup because my husband invented it.  We have a few variations of a vegetable medly soup, this one is the green one.

It is delicious, and as soon as we say “we are having Dad’s soup!” our kids go “yay!”.

This vegan vegetable and pasta soup can look a little intimidating at first,

it’s got a lot of green vegetables in it.  So to get our kids to eat this vegan meal we started by telling them we would eat it while watching a movie.

If they ate their soup, the movie kept playing, if they didn’t eat it we would pause the movie and wait for them to eat.

That worked, and they realized they really like this soup, now it is a meal we can count on them eating.

 

To get this soup started,

first chop an onion, and carrots, with garlic, in a food processor, or by hand.  Slice celery and add those ingredients to the pot.

Chop zucchini next.  Larger cubes work best.

 
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Image of white sweet onion and carrots chopped in food processor.
Image of sliced celery on a red cutting board.
Image of chopped zucchini on a red cutting board, ready to go into a vegan soup.

Add the seasonings, and continue adding the vegetables from my recipe, saute together.

Substitute whatever green vegetables you have in your fridge, they will taste good too.

Get your pasta going.

Add the black beans, and corn.

Hold off on the spinach, so that it doesn’t get over cooked and turn the soup too green.

Image of vegetables cooking in a pot, ready for the soup broth to be added.
Image of cooked whole grain rotini pasta in a strainer.

Add vegetable broth and water,

once the vegetable broth is boiling add the pasta and spinach and cook for 3 mintues more and you are done.

Really easy!

It takes about 35 minutes from start to finish to serve this rainbow of veggie dinner soup.

Sauteing before adding the broth makes sure the vegetables are cooked through.

I hope you decide to try making this unusual and practical soup,

and let me know in the comments below what you think.

We recommend whole wheat crackers crumbled in it and some freshly ground pepper and salt to taste.

It is great as lunch leftovers too. 🙂

Image of vegan vegetable medley soup with vegetable broth in pot.
Image of Dad's Vegan Green Vegetable Soup - with all ingredients including spinach in a big soup pot.
Image of Dad's Vegan Green Vegetable Soup in two bowls with crackers.

 

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Dad's Vegan Soup with Pasta
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Green Vegetable Medley Pasta Soup (Dad's Soup)

Course: Main Course, Soup
Cuisine: Low Fat, Whole Foods
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 10
Calories: 248 kcal
Author: Jeanette Whitten

If you have never made soup, this one is a no-fail way to start.  

With beans, and pasta, and spinach, and green vegetables, it is always gorgeous - and a hit with the kids.  

Ingredients

Base

  • 1 onion white
  • 3 cups carrots diced
  • 2 garlic cloves, medium, minced
  • 3 celery stalks stalks, diced

Spices

  • 1 tsp salt
  • 1 1/2 tsp oregano
  • 2 tbsp basil dried

Assorted Vegetables

  • 2 zucchini medium, large dice
  • 1 green pepper chopped
  • 12 oz canned corn 341 mL corn, with juice
  • 19 oz black beans can 541 mL, drained but don't bother to rinse
  • 11 oz spinach frozen 300 g, chopped, thawed, not drained

Liquid

Pasta

  • 13 oz whole wheat fusili pasta 375g rotini or penne, or Gluten Free whole grain pasta

Epicure

Instructions

  1. If you are in a hurry, then the food processor is going to be your best friend for this soup recipe.

    Process onions, carrots and minced garlic in your food processor.  Slice some celery and add these all to a large soup pot on medium heat.  

  2. Add salt, basil and oregano and cook for 5-7 minutes until the onion is translucent. Add broth and water a splash at a time if they start to stick.

  3. Chop or process and add zucchini, green pepper to the pot.  Cook for 5-7 more min.

  4. In the meantime, start another medium pot with water for pasta.  When the water boils add the pasta to it and set the timer according to the pasta package directions for al dente - probably for 9 minutes.  Give a piece a cool down and a little chew test before draining.

  5. Add the rest of the broth and water and the can of corn with it's juices to the soup pot. Turn to high until it boils, then reduce to medium low.

  6. Add the drained beans.

  7. When pasta is done, drain and add the pasta to the large soup pot.  

  8. Stir spinach into the soup and cook for 3 minutes until warmed through.

  9. Serve immediately, hot, with whole grain crackers and ice cubes on the side (to cool and so people can get more liquid if they want!).

  10. Season with salt and freshly ground pepper to taste.

Nutrition Facts
Green Vegetable Medley Pasta Soup (Dad's Soup)
Amount Per Serving
Calories 248 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 939mg 39%
Potassium 617mg 18%
Total Carbohydrates 46g 15%
Dietary Fiber 10g 40%
Sugars 5g
Protein 11g 22%
Vitamin A 209%
Vitamin C 29.1%
Calcium 10.2%
Iron 13.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

 

Healthy Vegan is Trending!

Please, help others, and our planet – share this content on social media!

Great Tofu Recipe Ideas For Dinner

Tofu or Not Tofu VeganEnvy.com

Tofu – How do I love thee?  Let me count the ways.

Tofu is fast, a blank slate, chewy, soft or smooth, pretty, raw or cooked, replaces dairy, healthy, satisfying, and kids love it.

Best thing about tofu?  VERSATILE

Second best thing?  Makes us feel full with a happy healthy looking tummy.

Vegan cream sauce with no fat!

This pasta only takes 30 minutes to make, and is a great way to use soft silken tofu to make a creamy, tomato and zucchini pasta sauce for dinner that is oil free and nut free.

If you like garlic, tomatoes and creamy sauces you will like this simple pasta dish.  It is an easy and quick vegan recipe for beginners and experienced cooks alike.

Recipe 2 – Bok Choy Tofu Soup

Bok Choy goes so great with tofu, and soy sauce.  A medium tofu (softer than firm) works best in the soup because it has a complementary soft texture to the stiffer bok choy and carrots.

The texture combinations when you enjoy a spoonful of this, are truly excellent.

The simple seasonings of ginger and soy sauce make it a perfect meal.

You should make this soup because it is a creamy, fat-free, silken tofu, cauliflower, and potato soup (well more like a chowder) that is hearty, and healthy, as well as vegan, and dairy free, and it only takes 45 minutes to make.

Plus kids love it, if you know any of those.  If you have soft silken tofu to use for dinner, this is a great option.

The recipe uses extra firm tofu, as a vegan Indian paneer cheese substitute, so it is dairy-free.  Palak is a spinach curry – this one uses frozen chopped spinach, a little tomato, onion and eggplant to make a great tasting simple and fast base.

If you don’t have any eggplant, just add another package of tofu or a can of chickpeas, because either of those will taste great too.

The comforting spices in this dish make it unique and special, filling the kitchen with enticing East Indian aromas.

Get free healthy vegan recipes – follow VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

The recipe uses extra firm tofu, it is a fantastic tasting, healthy simple vegan lasagna with no oil.

It uses tofu and spinach as a quick and easy ricotta cheese substitute. This is a winning pasta recipe to serve to non-vegans, or if you are looking for what dish to cook a vegan for dinner, that everyone will like.

It tastes like a traditional Italian lasagna, except it is low fat, and high fibre, the zucchini makes it so colourful, and so good for you!

Even if you have never made lasagna, you can succeed with this simple basic lasagna 101 recipe.

The recipe uses both medium tofu and extra firm tofu, and kids love it.

It calls for the Epicure Pad Thai spice mix (available in Canada only) and is:

  • sweet and tangy with an authentic Thai taste, and has
  • tamarind, garlic and cilantro for true Southeast Asian flavours.

Forks Over Knives and NutritionFacts.org

All VeganEnvy.com recipes are created to meet whole foods plant based (WFPB) oil-free eating recommendations from whole foods plant based experts from Forks Over Knives, and with ingredients selected for disease prevention based on nutrition study results from nutritionfacts.org.

If you like these recipes, you are not alone, healthy vegan is trending!

Please inspire and help others – share this page on social media!

 

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Bok Choy Silken Tofu Noodle Soup (Source of Calcium!)

Vegan Bok Choy Tofu Noodle Soup Bowls

This bok choy, tofu and noodles soup is so tasty, it is easy, simple and fast to make and is satisfying for dinner, and something you can definitely serve to non vegan company with confidence.

It’s restaurant quality… my family says.  ♥

Bok Choy goes so great with tofu, and soy sauce, and ginger.  A medium tofu (softer than firm) works best in the soup because it has a complementary soft texture to the stiffer bok choy and carrots.

See my article All About Tofu for tofu tips.

The texture combinations when you enjoy a spoonful of this, are truly excellent.

This soup will fill you up without filling you out…

Jump to Recipe

Whole Baby Bok Choy

For this tofu soup recipe I used  “Shanghai Bok Choy” it is larger than baby bok choy, but not full size.

Full size and baby bok choy will work as well.  Cut bite size pieces – whatever kind of bok choy you use.

Bok choy is a nice mild addition to many dishes,  and it is very healthy for you.

Bok Choy is a great source of calcium – did you know?

  • One cup of bok choy contains the same amount of calcium as a glass of cow’s milk, due to having a better calcium absorption rate (in the 50–60% range, where calcium from milk is 30-40%).  See this article for more about calcium absorption.
  • The best sources of calcium come from the earth, in foods such as kale, broccoli, bok choy, and Brussels sprouts.  As a bonus, these vegetables are high in vitamin K, which is also important for strong bones.
  • Not that you have to worry, there is no need to specifically target calcium sources in your diet; a diverse, whole-foods, plant-based diet will provide all of the calcium you need.

In one study, fruit and vegetable intake was positively associated with bone density.

My bok choy was very clean, not much dirt trapped under the stalks.

I chopped it like this, then put it in a large colander and gave it a rinse in the sink before adding it to the bubbling broth.

Chopped Bok Choy
bowls of asian tofu soup

If you don’t have spaghettini you can use whole grain spaghetti, it will take a few more minutes to cook, but thicker noodles are fun too, right?

I used canned mushrooms because I wanted to use staple ingredients that most people have in the kitchen.  If you use fresh or dried mushrooms it will make this soup even more delicious for you.

Adding the tofu to the soup
Add cubed medium tofu near the end, and gently stir through the soup.

Chop your dried seaweed (optional) before you add it.

Seaweed contains iodine – an essential nutrient for health.

Crumbled dried nori seaweed

Sprinkle some chili peppers in your bowl, or leave it mild and add a bit more soy sauce instead.

 

Enjoy!  Soup is On! 🙂

Crushed Red Pepper - Spicy

 

Bok Choy Tofu Noodle Soup Vegan
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Bok Choy Tofu Vegan Soup

Course: Main Course, Soup
Cuisine: Asian
Prep Time: 22 minutes
Cook Time: 8 minutes
Total Time: 30 minutes
Servings: 8 servings
Calories: 192 kcal
Author: Jeanette Whitten

Spaghettini noodles are thinner than spaghetti, and cook in 6-8 minutes, so this soup is fast to make, plus, the noodles make it familiar and appealing to kids. The tofu adds substance and you can be sure it will fill you up as a main dish.

Ingredients

  • 4 cups (1L) vegetable broth
  • 6 cups (1.5L) water
  • 195 g whole wheat spaghetti 7 oz whole grain, use spaghettini (thinner) half a package
  • 10 oz can mushrooms (284 mL), drained, or use dried or fresh
  • 2 Tablespoons (15 mL) seaweed dried nori, crumbled, optional
  • 2 Tablespoons (15 mL) ginger minced fresh, frozen, or jarred, to taste
  • 15 cups bok choy about 6 medium, with leaves, chopped, or Chinese cabbage
  • 1 yellow bell pepper medium , large diced
  • 2 cups carrots , in matchsticks
  • 4 green onions , sliced
  • 700 g silken tofu 25 oz total, 2 packages, in large cubes
  • 1 teaspoon (5 mL) dried cilantro
  • 2 tablespoons (45 mL) soy sauce , or to taste
  • sprinkle Crushed red pepper - spicy , to taste, see image

Instructions

  1. On high, in a large soup pot, combine the vegetable broth with 6 cups water, mushrooms, seaweed, and ginger and bring to a rapid boil.

  2. Wash and chop the bok choy and carrots. 

  3. Once the broth is bubbling, reduce heat, break the spaghettini noodles into very small pieces and drop them in.  Cook until the noodles are al dente, about 3 to 4 minutes.

  4. Increase heat back to high, add the bok choy and carrots.  Reduce heat to medium once the soup begins simmering again.

  5. Slice and add the bell pepper and onions, increase heat as required, to keep the soup bubbling gently.

  6. Cut tofu into large cubes and add with cilantro.  Cook for 2 to 3 minutes longer. Stir in soy sauce and serve at once.

  7. Season with crushed red pepper, or hot sauce, and additional soy sauce.

Recipe Notes

To use frozen ginger, leave the skin on and grate it on a microplane grater.

Try dried mushrooms for even better flavour.

For a more traditional asian soup, use whole grain buckwheat soba noodles instead of whole grain spaghettini.

Chinese cabbage also works well in this soup instead of bok choy.

Nutrition Facts
Bok Choy Tofu Vegan Soup
Amount Per Serving (1 / 8th of recipe)
Calories 192 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 964mg 40%
Potassium 787mg 22%
Total Carbohydrates 32g 11%
Dietary Fiber 3g 12%
Sugars 6g
Protein 11g 22%
Vitamin A 231.8%
Vitamin C 112.9%
Calcium 21.4%
Iron 20.2%
* Percent Daily Values are based on a 2000 calorie diet.

 

So vegan use a strawberry instead of a mouse

Cream of Cauliflower and Potato Soup (with Tofu)

Image of a Vegan Cream of Cauliflower and Potato Soup with tofu - A Healthy, Low Fat, Dinner

Cream of Cauliflower and Potato Soup (with Tofu)

You should make this vegan cream of cauliflower and potato soup because it uses tofu for a fat-free, dairy-free, high protein, creamy, hearty, and healthy soup.  This soup is fast, it only takes 45 minutes to make.  Plus kids love it, if you know any of those.

Jump to Recipe

Do you love chowder?

I do.  A chowder is a type of soup often prepared with milk or cream, and thickened with broken crackers, or flour and fat, cooked together.  Not really healthy.

I wondered, could I make a healthy low-fat, but creamy vegan cauliflower chowder that uses tofu instead of dairy and that would be fat-free?

Yes!

I used potatoes and soft silken tofu instead of milk, flour and fat to make this a healthy, tasty, thicker soup.

Close Up Image of Tofu Cream of Cauliflower and Potato Soup - Healthy, Low Fat, Dinner

Potatoes and silken tofu worked like a dream.

Also, tofu makes this vegan cream of cauliflower and potato soup a completely balanced and satisfying meal with carbs, vegetables, and protein – this cauliflower soup is a meal.

Also, as usual I was in a rush to get dinner on the table, this soup is straightforward and easy, and takes only 45 minutes, 15 minutes of which you don’t have to do anything while it bubbles away creating savoury aromas.

This vegan cream of cauliflower and potato soup with tofu has a gentle flavour that is delicious whether it’s a nice day and the sun is shining, or if you are looking for some warm comfort food because you have a chill.

Get those onions and carrots going in the pot, then chop your potatoes and cauliflower.

Add the cauliflower after the potatoes, it fills up the pot, without room to stir, but don’t worry, the cauliflower will settle into the broth, as it cooks down with the lid on.

Cauliflower Chowder Before Tofu Cream

Before we get too far into how to make this, can we take a moment to learn about cauliflower?

Is cauliflower healthy?  What about compared to other vegetables?

Cauliflower is very white – can it still be full of important nutrients?  YES. VERY MUCH SO.

Here is a chart with levels of antioxidant activity scientists observed from 27 vegetables in human liver cells.

Cellular Antioxidant Activity From Vegetables

Vegetable Antioxidant Chart

Why should we care about antioxidants?

Antioxidants prevent cellular damage, they stop free radicals from damaging our cells, which stops pathways for cancer, aging, and a variety of diseases.

Free Radicals = Very Bad = Cause Disease and Aging.   Antioxidants = Get Rid of Free Radicals in our body.

Free radicals come from either normal essential metabolic processes in the human body (like digestion) or from external sources such as exposure to X-rays, ozone, cigarette smoking, air pollutants, and industrial chemicals.

Cauliflower, from an antioxidant perspective, is better for us than spinach. Cauliflower is 10th in this list of 27 common vegetables.

Looks like we should focus on more beet recipes, since they rank at the top of this list.  Eggplant is third, wow, who knew?  Cucumber is pretty useless at antioxidants apparently. :0

Now, that you know if you eat cauliflower it will:

  • help your cells defend themselves against antioxidants,

let’s continue: with the rest of the steps to make this healthy vegan meal.

Your blended tofu should look like this:

Blended Soft Silken Tofu

Pour the blended tofu into the soup pot once the cauliflower and potatoes are soft.

Blended Silken Tofu

Stir to mix in the blended tofu, now the soup is getting creamy.

Cauliflower Chowder Soup with tofu cream

Serve it right away, with some ground pepper.

Both my daughters cleaned out their bowls.  Amber likes it with more broth, I prefer it a bit thicker.  Either way, this chowder is a hit in our family.

My husband suggested adding chopped mushrooms in the future,  an untested variation for you to consider.

Why don’t you boil up a quick batch and let everyone here know how your friends and family like it? 🙂

Vegan Creamy Cauliflower Tofu Soup
Print

Vegan Cream of Cauliflower and Potato Soup (With Tofu)

Course: Main Course
Cuisine: American, Dairy Free, Gluten Free, Low Fat, Silken Tofu, Vegan
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6 people
Calories: 183 kcal
Author: Jeanette Whitten

This cauliflower and potato chowder recipe is a vegan soup that is creamy and satisfying, even though it is oil free and dairy free.  You can whip this up in less than 45 minutes.  The secret to this tasty, low-fat recipe is silken tofu as a substitute for dairy, sour cream, or butter.  

Serve this easy, fast and complete fat-free dinner tonight with whole wheat crackers and a leafy green salad for even more satisfaction.

Ingredients

  • 1 onion medium, chopped
  • 2 cups (500 mL) carrots in rounds or chopped
  • 2 celery stalks sliced
  • 3 garlic medium cloves, minced
  • 3/4 teaspoon (3.75 mL) dried thyme leaves
  • 1 bay leaf
  • 1 tsp salt
  • 1/2 tsp (2.5 mL) black pepper
  • 4 cups (1 L) vegetable broth low sodium
  • 1-2 cups (240 - 480 mL) water
  • 4 cups (960 mL) potatoes peeled and cubed, 3 medium
  • 2 small heads of cauliflower or 1 large, roughly chopped
  • 600 g silken tofu 21 oz, blended, two 10.5 oz (300 g) packages

Optional Ingredients

Instructions

  1. In a large pot add the onion and cook on medium for 2-3 minutes. Add carrots, celery, garlic, thyme, bay leaf, salt and pepper and cook for 5 minutes, stirring occasionally.  

  2. Add broth a splash at a time when the onion starts sticking.

  3. Pour in the rest of the vegetable broth plus the water, and turn to high, and bring to a boil.  Add the potatoes, and cauliflower to the pot.  

  4. Turn down to medium high and then medium and hard simmer, covered, for 12-15 minutes until potatoes and cauliflower are soft - test with a fork. 

  5. Blend Soft Silken Tofu in a small blender or food processor or whisk by hand and add to the pot.  It should look like sour cream before you add it.  

  6. Optionally add nutritional yeast, it adds a cheesy flavour, and makes the soup more orange. My kids prefer this chowder without it. Depends on your tastes.

  7. Stir until chowder is creamy and the tofu is hot.

    Serve immediately, season with fresh ground black pepper and salt to taste.

Recipe Notes

Ladle steaming chowder into bowls, and serve - with crushed whole wheat crackers, and a side salad of dark greens.

Variation Ideas:

  • add 1 cup chopped mushrooms when you add the carrots.
  • add chopped, dried, seaweed to give more of a clam chowder flavour.
Nutrition Facts
Vegan Cream of Cauliflower and Potato Soup (With Tofu)
Amount Per Serving
Calories 183
% Daily Value*
Sodium 1102mg 46%
Potassium 1168mg 33%
Total Carbohydrates 36g 12%
Dietary Fiber 9g 36%
Sugars 6g
Protein 10g 20%
Vitamin A 271.9%
Vitamin C 30.5%
Calcium 9.9%
Iron 37.7%
* Percent Daily Values are based on a 2000 calorie diet.

Inspired by: twopeasandtheirpod.com  and: www.food.com cream of cauliflower soup

Image: Funny Vegan meme: Don't ask me about my protein, and I won't ask you about your cholesterol

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