A great way to easily eat a lot of vegetables is to make a soup or stew that you can then keep for days and eat when you feel hungry. This hearty vegetable soup hits the spot!
Combine that with a salad every day and you’re rockin’ your plant-based diet.
This soup was inspired by a recipe from Dr. Fuhrman’s 2-volume book, “Eat for Health.” I didn’t have all of the ingredients that it called for so this is modified. But, it is still high in fiber and protein.
Luckily I discovered, quite by accident, a new addition that I think you’re gonna love. I didn’t have carrot juice on hand so using unsweetened pumpkin puree was a perfect substitute.
Canned pumpkin – which, by the way, is quite nutritious. I opened a can that I thought was just plain pumpkin, but it turned out to be pumpkin pie mix. Yes, it contained some sugar, but the spices were just perfect – cinnamon, cloves, nutmeg – no milk or cream. I decided to use it anyway.
Looking for more soup recipes? Try one of these:
- Curried Coconut Lentil Yam Soup
- Mulligatawny Soup
- Moroccan Stew with Kale
- Thai Carrot Soup
- Creamy Vegan Sauerkraut Soup
What a pleasant surprise. It was excellent. I would just add the canned pumpkin next time instead. This soup was a bit more aromatic and lightly spiced, so plain pumpkin wouldn’t have these characteristics.
Though, the original recipe called for 2 cups of carrot juice which is sweet, too (although more natural). Give it a try. It was a delicious flavor surprise.
I’d love to hear your feedback in the comments below for this Hearty Vegetable Soup! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking
This recipe is Certified Plantricious because it meets the following guidelines.
The Trusted Seal for
- Must be whole food plant-based, contains no animal products
- May be minimally processed
- No added oil
- No added sugars
- No artificial additives or preservatives
- Sodium (mg) to Calories ratio, 1 ≤ 1
- Total Fiber to Calories, 2g ≥ 100 calories
Hearty Vegetable Soup
- 1/2 cup red lentils
- 4-6 cups low-sodium vegetable broth or homemade broth
- 1/2 head cauliflower florets bite-sized
- 2 medium bell peppers coarsely chopped
- 1 cup carrots cut 1/2 inch thick
- 1 large onion chopped
- 3 cloves garlic minced
- 1 bunch kale washed, removed from stems and chopped
- 1 14 oz can diced tomatoes (no salt added)
- 1 15 oz can pumpkin puree unsweetened
- 1 15 oz can red or pinto beans (no salt added) drained and rinsed
- Place lentils and water or vegetable broth in a large pot and begin to simmer over medium heat.
- Add all of the prepared vegetables to the pot and simmer covered for 30 minutes or until the vegetables are tender. Add more water or broth if necessary.
- Add the beans and pumpkin and stir to incorporate. Heat through.
- Serve with a large green salad.
and Organic Pumpkin