Vegetarian Stews and Soups

Garlic Soup (Sopa de Ajo) 

Nutritional Information

• Calories: 114
• Calories from fat: 41%
• Fat: 5.2g
• Saturated fat: 1.3g
• Monounsaturated fat: 2.7g
• Polyunsaturated fat: 0.9g
• Protein: 7.3g
• Carbohydrate: 7.6g
• Fiber: 0.3g
• Cholesterol: 180mg
• Iron: 1.3mg
• Sodium: 398mg
• Calcium: 38mg

Ingredients

• 2 teaspoons olive oil
• 5 tablespoons minced garlic
• 1 teaspoon sweet smoked paprika
• 3 cups organic vegetable broth (such as Emeril's)
• 1 cup water
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 2 (1-ounce) slices rustic bread, cut into 1-inch cubes
• 8 large eggs $
• 2 tablespoons chopped fresh flat-leaf parsley

Preparation

1. 1. Preheat broiler.
2. 2. Heat oil in a large saucepan over medium heat. Add garlic to pan; cook 5 minutes or until tender (do not brown). Stir in paprika. Add broth, 1 cup water, salt, and pepper; bring to a boil. Reduce heat, and simmer 10 minutes.
3. 3. Arrange bread cubes in a single layer on a baking sheet; broil 4 minutes or until golden, stirring once halfway through cooking. Reduce oven temperature to 350°.
4. 4. Place about 1/4 cup bread cubes in each of 8 ovenproof soup bowls. Break one egg into each bowl; ladle about 1/2 cup broth mixture into each bowl. Arrange bowls on a baking sheet; bake at 350° for 20 minutes or until egg whites are set but yolks are still runny. Sprinkle evenly with chopped parsley.

Joyce Goldstein, Cooking Light

Vegetable Soup with Pistou

Nutritional Information

• Calories: 243
• Calories from fat: 24%
• Fat: 6.6g
• Saturated fat: 1.5g
• Monounsaturated fat: 3.8g
• Polyunsaturated fat: 0.9g
• Protein: 9.9g
• Carbohydrate: 37.6g
• Fiber: 8.3g
• Cholesterol: 3.9mg
• Iron: 2.9mg
• Sodium: 679mg
• Calcium: 135mg

Ingredients

• Soup:
• 1/2 cup dried navy beans
• 6 cups water
• 1 3/4 cups chopped leek
• 1 cup chopped onion 
• 1 cup finely chopped carrot (about 2 medium)
• 1 cup chopped seeded peeled tomato 
• 3/4 cup peeled diced potato
• 1 1/2 teaspoons salt
• 1/4 teaspoon black pepper
• 8 parsley sprigs
• 1 bay leaf
• Dash of ground thyme
• 10 cup water
• 1 1/2 cups diced zucchini (about 2)
• 3/4 cup uncooked elbow macaroni 
• 1/4 pound green beans, trimmed and cut crosswise in half 
• Pistou:
• 1 cup fresh basil leaves
• 1/3 cup grated Parmesan cheese
• 4 garlic cloves, peeled
• 2 tablespoons extravirgin olive oil
• Remaining ingredient:
• Fresh thyme sprigs (optional)

Preparation

1. To prepare soup, sort and wash beans, and place in a large Dutch oven. Cover with water to 2 inches above beans; cover and let stand 8 hours. Drain; return beans to pan. Add 6 cups water; bring to a boil. Reduce heat, and simmer for 45 minutes or until tender. Drain; return beans to pan.
2. Add leek and next 9 ingredients (through dash of thyme) to pan, stirring to combine. Add 10 cups water; bring to a boil. Reduce heat; simmer 30 minutes or until potato is tender.
3. Stir in zucchini, macaroni, and green beans; cook 15 minutes or until macaroni is tender. Discard bay leaf.
4. To prepare pistou, combine basil, cheese, and garlic in a food processor; process until a stiff paste forms. With processor on, slowly pour oil through food chute; process until well blended. Serve with soup. Garnish with thyme sprigs, if desired.

Hot and Sour Soup

 

Nutritional Information

• Calories: 158
• Calories from fat: 21%
• Fat: 3.8g
• Saturated fat: 0.2g
• Monounsaturated fat: 0.0g
• Polyunsaturated fat: 0.0g
• Protein: 11.1g
• Carbohydrate: 20.3g
• Fiber: 6.5g
• Cholesterol: 0.0mg
• Iron: 1.5mg
• Sodium: 770mg

Ingredients

• 5 dried shiitake mushrooms (about 1/4 ounce)
• 5 dried wood ear mushrooms (about 1/4 ounce)
• 1 (32-ounce) carton fat-free, less-sodium vegetable broth (such as Swanson Certified Organic)
• 2 1/4 cups water, divided
• 1 tablespoon minced peeled fresh ginger
• 1 teaspoon minced garlic
• 1/4 cup rice vinegar
• 1 tablespoon low-sodium soy sauce
• 1/2 to 1 teaspoon freshly ground black pepper
• 1/2 pound reduced-fat firm or extrafirm tofu, drained and cut into 1/4-inch cubes
• 2 1/2 tablespoons cornstarch
• 4 large egg whites, lightly beaten 
• 1/2 cup chopped green onions 
• 1/4 cup minced fresh cilantro
• 1 teaspoon dark sesame oil
• Chili oil (optional)

Preparation

1. Place mushrooms in a medium bowl; cover with boiling water. Cover and let stand 10 minutes or until tender; drain. Thinly slice mushrooms; set aside.
2. Combine broth, 2 cups water, ginger, and garlic in a large saucepan over medium-high heat; bring to a boil. Add mushrooms. Reduce heat, and simmer 5 minutes. Add vinegar, soy sauce, pepper, and tofu; bring to a boil. Reduce heat, and simmer 5 minutes.
3. Combine remaining 1/4 cup water and cornstarch, stirring with a whisk. Stir cornstarch mixture into broth mixture; bring to a boil. Reduce heat; simmer 3 minutes or until soup thickens slightly, stirring frequently. Slowly pour egg whites into broth mixture in a steady stream, stirring constantly but gently with a wooden spoon. Remove from heat; stir in onions, cilantro, and sesame oil. Drizzle with chili oil, if desired.

Fiery Tofu and Coconut Curry Soup

 

Recipe Time

Total: 1 Hour, 20 Minutes

Nutritional Information

• Calories: 224
• Fat: 14.4g
• Saturated fat: 7.4g
• Monounsaturated fat: 3.3g
• Polyunsaturated fat: 2.8g
• Protein: 7.6g
• Carbohydrate: 21g
• Fiber: 3g
• Cholesterol: 0.0mg
• Iron: 2mg
• Sodium: 690mg
• Calcium: 114mg

Ingredients

• 2 tablespoons canola oil 
• 2 teaspoons minced garlic
• 1/4 cup red curry paste
• 1 tablespoon dark brown sugar
• 2 (13.5-ounce) cans light coconut milk
• 2 1/2 cups organic vegetable broth
• 1/4 cup fresh lime juice
• 1/4 cup thinly sliced peeled fresh ginger
• 2 tablespoons lower-sodium soy sauce
• 2 cups thinly sliced carrot (about 4)
• 1 1/2 cups (1-inch) pieces green beans (8 ounces)
• 1 (14-ounce) package water-packed soft tofu, drained and cut into (1-inch) cubes
• 3/4 cup fresh cilantro leaves

Preparation

1. 1. Heat oil in a large saucepan over medium-high heat. Add garlic to pan; sauté 30 seconds or until lightly browned. Add curry paste; sauté 1 minute, stirring constantly. Add brown sugar; cook 1 minute. Stir in coconut milk, broth, juice, ginger, and soy sauce. Reduce heat to low; cover and simmer 1 hour. Add carrot; cook for 6 minutes. Add beans, and cook 4 minutes or until vegetables are crisp-tender. Add tofu to pan, and cook 2 minutes. Garnish with cilantro leaves.

White Bean and Hominy Chili

Worthy of a special occasion

Yield: Serves 4 (serving size: 1 1/2 cups)

Total: 40 Minutes

Recipe Time 

Hands On: 20 Minutes

Total: 40 Minutes

Nutritional Information

• Calories: 261
• Fat: 6.1g
• Saturated fat: 0.6g
• Monounsaturated fat: 3g
• Polyunsaturated fat: 1.6g
• Protein: 14.4g
• Carbohydrate: 41.4g
• Fiber: 9.7g
• Cholesterol: 0.0mg
• Iron: 3.1mg
• Sodium: 596mg
• Calcium: 89mg

Ingredients

• 2 (15-ounce) cans no-salt-added cannellini beans or other white beans, rinsed, drained, and divided
• 1 tablespoon olive oil
• 1 (4-ounce) meatless Mexican chipotle sausage (such as Field Roast), finely chopped
• 1 1/2 cups chopped white onion
• 3 garlic cloves, minced
• 2 poblano chiles, seeded and chopped
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 1/2 cups water
• 2 tablespoons chopped fresh oregano
• 2 teaspoons hot pepper sauce (such as Tabasco)
• 1/2 teaspoon salt
• 1 (15.5-ounce) can white hominy, rinsed and drained
• 2 tablespoons thinly sliced green onions 
• 2 tablespoons chopped fresh cilantro
• 8 lime wedges

Preparation

1. 1. Mash 2/3 cup beans with a fork.
2. 2. Heat a large Dutch oven over medium heat. Add oil to pan; swirl to coat. Add sausage, and sauté for 4 minutes. Add onion, garlic, and poblanos; sauté 6 minutes. Add chili powder and cumin; cook 30 seconds, stirring constantly. Add mashed beans, whole beans, 1 1/2 cups water, and the next 4 ingredients (through hominy). Bring to a boil. Cover, reduce heat, and simmer for 20 minutes or until slightly thickened. Stir in green onions and cilantro. Serve with lime wedges.

Roasted Butternut Soup with Goat Cheese Toasts

  Nutritional Information

• Calories: 292
• Fat: 10.1g
• Saturated fat: 3g
• Monounsaturated fat: 5.7g
• Polyunsaturated fat: 1.2g
• Protein: 7.3g
• Carbohydrate: 47.8g
• Fiber: 5g
• Cholesterol: 7mg
• Iron: 2.6mg
• Sodium: 546mg
• Calcium: 126mg

Ingredients

• 1 (2 1/2-pound) butternut squash
• Cooking spray 
• 1 tablespoon extra-virgin olive oil
• 1 1/2 cups chopped onion 
• 3 garlic cloves, minced
• 6 cups Roasted Vegetable Stock
• 2 cups coarsely chopped peeled Yukon gold potatoes
• 2 teaspoons chopped fresh sage
• 3/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 bay leaf
• 6 (1-ounce) slices French bread baguette 
• 1/2 cup (2 ounces) goat cheese, crumbled 
• 1 tablespoon finely chopped fresh chives
• 2 tablespoons chopped fresh parsley
• 2 teaspoons honey

Preparation

1. 1. Preheat oven to 400°.
2. 2. Cut squash in half lengthwise; discard seeds. Place squash, cut sides down, on a foil-lined baking sheet coated with cooking spray. Bake at 400° for 30 minutes or until tender. Cool. Discard peel; mash pulp.
3. 3. Preheat broiler.
4. 4. Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 4 minutes, stirring occasionally. Add garlic; sauté 30 seconds, stirring constantly. Add squash, Roasted Vegetable Stock, and next 5 ingredients (through bay leaf); bring to a boil. Reduce heat, and simmer 45 minutes or until potato is tender, stirring occasionally. Let stand 10 minutes. Discard bay leaf.
5. 5. Place bread slices in a single layer on a baking sheet. Broil 2 minutes or until toasted. Sprinkle about 4 teaspoons cheese on each slice; sprinkle evenly with chives.
6. 6. Place one-third of vegetable mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure twice with remaining squash mixture. Return pureed mixture to pan; cook over medium heat 3 minutes or until thoroughly heated. Stir in parsley and honey. Serve with toasts.

African Ground Nut Stew with Sour Cream-Chive Topping

Nutritional Information

• Calories: 416
• Calories from fat: 30%
• Fat: 14g
• Saturated fat: 1.9g
• Monounsaturated fat: 6.9g
• Polyunsaturated fat: 4.5g
• Protein: 14.1g
• Carbohydrate: 62g
• Fiber: 10g
• Cholesterol: 7mg
• Iron: 2.4mg
• Sodium: 882mg
• Calcium: 175mg

Ingredients

• 1 cup fat-free sour cream
• 1/4 cup minced fresh chives
• 2 teaspoons canola oil 
• 1 1/4 cups thinly sliced yellow onion 
• 3/4 cup chopped red bell pepper 
• 3 garlic cloves, minced
• 1 cup chopped unsalted, dry-roasted peanuts
• 1 teaspoon salt
• 1/2 to 1 teaspoon crushed red pepper
• 4 cups (1-inch) cubed peeled sweet potatoes (about 1 1/2 pounds) 
• 2 1/2 cups quartered small red potatoes (about 1 pound) 
• 2 1/2 cups organic vegetable broth (such as Swanson Certified Organic)
• 1 (28-ounce) can diced tomatoes, undrained 

Preparation

1. Combine sour cream and chives in a small bowl; cover. Refrigerate 2 hours.
2. Heat oil in a Dutch oven over medium-high heat. Add onion and bell pepper; sauté 3 minutes or until tender. Add garlic; sauté 30 seconds. Stir in peanuts, salt, and crushed red pepper; sauté 2 minutes. Add potatoes, broth, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 1 hour and 10 minutes or until the potatoes are tender. Place 1 2/3 cups stew into each of 6 bowls; top each serving with about 2 1/2 tablespoons sour cream mixture.

Quinoa and Roasted Pepper Chili

 

Recipe Time

Hands On: 25 Minutes
Total: 45 Minutes

Nutritional Information

• Calories: 258
• Fat: 6.3g
• Saturated fat: 0.9g
• Monounsaturated fat: 3.6g
• Polyunsaturated fat: 1.2g
• Protein: 9.7g
• Carbohydrate: 42.1g
• Fiber: 9.8g
• Cholesterol: 0.0mg
• Iron: 3.7mg
• Sodium: 430mg
• Calcium: 108mg

Ingredients

• 2 red bell peppers 
• 2 poblano chiles
• 4 teaspoons olive oil
• 3 cups chopped zucchini
• 1 1/2 cups chopped onion 
• 4 garlic cloves, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon Spanish smoked paprika
• 1/2 cup water
• 1/3 cup uncooked quinoa, rinsed
• 1/4 teaspoon kosher salt
• 1 (14.5-ounce) can fire-roasted diced tomatoes with chipotles, undrained 
• 1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
• 1 cup low-sodium vegetable juice 

Preparation

1. 1. Preheat broiler.
2. 2. Cut bell peppers and chiles in half lengthwise; discard seeds and membranes. Place halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 10 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 10 minutes. Peel and coarsely chop.
3. 3. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add zucchini, onion, and garlic; sauté 4 minutes. Stir in chili powder, cumin, and paprika; sauté for 30 seconds. Add roasted peppers and chiles, 1/2 cup water, and remaining ingredients; bring to a boil. Reduce heat to medium-low; cover and simmer for 20 minutes or until quinoa is tender.

Chickpea and Winter Vegetable Stew

Nutritional Information

• Calories: 264
• Fat: 2.3g
• Saturated fat: 0.3g
• Monounsaturated fat: 1g
• Polyunsaturated fat: 0.6g
• Protein: 8.3g
• Carbohydrate: 54.5g
• Fiber: 7.5g
• Cholesterol: 0.0mg
• Iron: 2.4mg
• Sodium: 425mg
• Calcium: 92mg

Ingredients

• 2 teaspoons extra-virgin olive oil
• 1 cup chopped onion 
• 1 cup (1/2-inch) slices leek
• 1/2 teaspoon ground coriander
• 1/2 teaspoon caraway seeds, crushed
• 1/8 teaspoon ground cumin
• 1/8 teaspoon ground red pepper
• 1 garlic clove, minced
• 3 2/3 cups Simple Vegetable Stock, divided
• 2 cups (1-inch) cubed peeled butternut squash
• 1 cup (1/2-inch) slices carrot
• 3/4 cup (1-inch) cubed peeled Yukon gold potato
• 1 tablespoon harissa
• 1 1/2 teaspoons tomato paste
• 3/4 teaspoon salt
• 1 pound turnips, peeled and each cut into 8 wedges (about 2 medium)
• 1 (15 1/2-ounce) can chickpeas (garbanzo beans), drained
• 1/4 cup chopped fresh flat-leaf parsley
• 1 1/2 teaspoons honey
• 1 1/3 cups uncooked couscous
• 8 lemon wedges

Preparation

1. 1. Heat oil in a large saucepan over medium-high heat. Add onion and leek; sauté 5 minutes. Add coriander and next 4 ingredients (through garlic); cook 1 minute, stirring constantly. Add 3 cups Simple Vegetable Stock and the next 8 ingredients (through chickpeas); bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in parsley and honey.
2. 2. Remove 2/3 cup hot cooking liquid from squash mixture. Place cooking liquid and remaining 2/3 cup stock in a medium bowl. Stir in couscous. Cover and let stand 5 minutes. Fluff with a fork. Serve with lemon wedges.

Smoky Seitan, Pinto Bean, and Hominy Stew

Nutritional Information

• Calories: 319
• Calories from fat: 10%
• Fat: 3.5g
• Saturated fat: 0.4g
• Monounsaturated fat: 1.3g
• Polyunsaturated fat: 1.3g
• Protein: 46g
• Carbohydrate: 27.2g
• Fiber: 5.2g
• Cholesterol: 0.0mg
• Iron: 4.1mg
• Sodium: 488mg
• Calcium: 128mg

Ingredients

• 1 tablespoon canola oil 
• 1 1/2 cups diced white onion (about 1 large)
• 1 cup diced celery (about 2 stalks)
• 3/4 cup diced carrot (about 1 large)
• 1 cup diced green bell pepper (about 1) 
• 1 teaspoon minced garlic
• 2 cups organic vegetable broth (such as Swanson Certified Organic)
• 1 teaspoon chili powder
• 1/2 teaspoon salt
• 1/2 teaspoon chipotle chile powder
• 1 (28-ounce) can diced tomatoes, undrained 
• 1 pound seitan, cubed
• 1 (15.5-ounce) can white hominy, rinsed and drained
• 1 (15-ounce) can pinto beans, rinsed and drained

Preparation

1. Heat oil in a Dutch oven over medium-high heat. Add onion and next 4 ingredients (through garlic) to pan; sauté 5 minutes. Add broth and remaining ingredients to pan; bring to a boil. Reduce heat, and simmer 15 minutes or until vegetables are tender.