Vegan Chickpea-Quinoa Soup Recipe

  • 2-3 tablespoons olive oil
  • 3 stalks celery, chopped
  • 1/2 onion, chopped
  • 2 cloves minced garlic
  • 1/2 cup carrots, chopped
  • 1 medium zucchini, chopped
  • 1 28 oz. can chopped tomatoes
  • 2 cans chickpeas (rinsed & drained)
  • 5 cups spinach, finely chopped
  • 1/2 cup quinoa
  • 6 cups vegetable broth
  • 1 tbsp chili powder
  • 1 tbsp dried parsley
  • 1 bay leaf
  • 1 tbsp garlic powder
  • Using a cast iron skillet, saute carrots, celery, onions, and garlic in olive oil for several minutes.
  • Place the mixture into a large cookpot.
  • Add remaining ingredients. Combine well.
  • Cover and cook over low to medium heat for 1 1/2 to 2 hours, stirring frequently.
  • Cast iron skillet
  • Large cookpot with lid
  • Optional food processor for vegetable prep

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Italian Style Vegan Pasta Soup Recipe

  • 2 cups uncooked bowtie pasta
  • 4 cups vegetable broth, or other flavor according to preference
  • 1 15 ounce can kidney beans
  • 1 14.5 ounce can diced tomatoes
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon ground black pepper
  • 4 cups baby spinach
  • Olive Oil
  • Prepare the pasta. When cooked, drain off all water. Return to cook pot and add about 1-2 tablespoons olive oil to prevent sticking. Cover and set aside.
  • In a separate pot, bring broth to a boil. Lower to medium flame.
  • Add beans, tomatoes, Italian seasoning and pepper and bring to a simmer.
  • Add spinach and cook until softened. Approximately 2 minutes.
  • Place 1 cup cooked bowtie pasta in each soup bowl.
  • Ladle the soup over the pasta.
  • Serve

Vegan Lentil Barley Soup Recipe

  • 1 cup rinsed lentils
  • 1/3 cup barley
  • 6 cups water or vegetable stock
  • 1 chopped onion
  • 2 pressed or crushed garlic cloves
  • 2 sliced carrots
  • 2 sliced celery stalks
  • 1/2 teaspoon dry oregano
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon black pepper
  • 1/8 to 1/4 teaspoon red pepper flakes
  • 1/2 to 1 teaspoon salt
  • Place all ingredients except salt into a large pot and bring to a simmer. Cover and cook, stirring occasionally, until the barley is soft, and lentils are tender (about 1 hour).
  • Add salt to taste.
  • Serves 8

Hearty Buckwheat-Lentil Soup

Have Fun WithThis Quick Vegan Recipe. Build It According to Your Own Taste. Prepare A Sufficient Amount So That You Have Enough For Several Meals.
A bowl of cooked lentil and buckwheat with carrots, potatoes and broccoli, and a slice of artisan bread on the side.
Buckwheat is a gluten-free, fast cooking seed. Lentils are high in fiber, and protein, and are also gluten-free.
Raw Buckwheat is Sold In Bulk In Food Co-ops and Health Food Stores
Lentils Are Available In Green, Brown, Black, Yellow and Red Varieties. They are Fast Cooking. Presoaking Isn’t Required.
For Flavor Enhancement, Add Sauteed or Raw Bell Peppers, Sauteed Onions, Sauteed Garlic, Chopped Raw Scallions, or Sauteed Mushrooms
BUCKWHEAT AND LENTILS COOKING INSTRUCTIONS: 1 cup of buckwheat to 1 1/2 cups cold water. 1 cup lentils to 2 cups water. Cook time is about 20 minutes for buckwheat, and about 20 minutes for lentils. These are the basic ingredients. Then add anything else you’d like, to enhance the flavor of your high protein meal. Additional spices are black pepper, cayenne, or cumin. Store in refrigerator.