Tag Archives: soup

Creamy Potato & Cauliflower Soup

Creamy Potato & Cauliflower Soup

Must be something in the food, cuz once folks go plant-based they get inspired to share what they’re eating and what they’ve learned – and to then want to showcase what all of us other plant-based cooks and bakers are creating!  Case in point is the new site, Our Vegitable, from Danielle at Baking Backwards.  Danielle told me a few months back about this new site she was developing – and it sounded like a fantastic idea.  I couldn’t wait for it to launch.  Like Finding Vegan or Foodgawker, bloggers submit their food photos – but unlike those two sites, Our Vegitable digs a little deeper.  Accepted submissions include a description of the recipe along with a blurb about the author.  A link takes the reader to the source of the recipe, i.e., the blog or website.  The other cool thing Danielle did was to break the submissions down into the following categories:


See what she did there?  It’s a full week of meals!  And, yep, you can even submit product reviews!  Our Vegitable really showcases the recipes and the bloggers who created them.  Just like the other food photo sites, you can pick up a badge to add to your blog that will send your readers straight to your gallery of photos.  Consider this your engraved invitation to submit your recipes!  For the full details on how/where to submit your yummies, go here.  Oh, and this soup here?  I submitted it.

(Have you voted for your favorite dishes from the Virtual Vegan Potluck?  If no, start here!)  I shared this soup recipe on Healthy Vegan Fridays!

Creamy Potato & Cauliflower Soup
Serves 6-8

splash of Bragg Liquid Aminos
splash water or vegetable broth
1 large onion, chopped
1 tsp. dried thyme
1/4 tsp. smoked paprika
5 cloves garlic, minced
3 large baking potatoes, peeled and chopped
4 cups vegetable broth
1 cup water
1 bay leaf
1 tsp. extra virgin olive oil
1/2 large head cauliflower, chopped
ground black pepper
1 1/2 cups non-dairy milk (I used soy)
1/4 cup vegan Parmesan-style cheese (I used Go Veggie!)
1/4 cup nutritional yeast
green onions, chopped, for garnish
coconut bacon, for garnish

Preheat oven to 450F.  Coat cauliflower with the 1 tsp. olive oil and place in a shallow baking pan.  Bake for about 30 minutes, turning once, until browned and tender.  Set aside to cool slightly.

In a large pot, saute the onions, thyme, smoked paprika, and garlic in the Liquid Aminos and water/broth for about 5 minutes.  Add the potatoes, vegetable broth, water, bay leaf and pepper.  Cover the pot, reduce the heat and simmer for about 30 minutes or until potatoes are very tender.  Remove the bay leaf and discard.

While the potatoes cook, put the roasted cauliflower in a blender with the non-dairy milk, vegan Parm, nutritional yeast, and process until very smooth.  Pour this mixture into a large bowl.  Once the potatoes are very tender, carefully blend in batches and pour into the bowl with the cauliflower mixture.  Pour it all back into the pot and gently warm, adjusting the seasonings to taste.

Divide soup into bowls and top with green onions and coconut bacon.

Creamy Potato & Cauliflower Soup

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Healthy Recipes At Your Fingertips: Vegan Delish App Giveaway & Recipe

Vegan DelishIf you’re a plant-based cook or a food blogger – unless you’ve been living under a block of pressed tofu – you’ve probably heard or seen a nifty app for iPhone and iPad called Vegan Delish.  Carrie Forrest (Carrie on Vegan) is the woman behind this amazing product.  I was lucky enough to win myself a free download and let me tell you, this is one powerful app!  It’s like having a plant-based cookbook in your pocket.  I find Vegan Delish especially appealing because Carrie and her contributors nix processed foods and go light on sugars and oils.  This is exactly how I run my own kitchen.

Vegan Delish Screenshots

Here are some highlights:

  • Start out by scrolling through Recipes presented in alphabetical order.  Or select from 22 different categories such as Raw, Kid-friendly, Smoothies, Oil-free, Holiday, and more.
  • Select a recipe and you’ll notice that each one is rated and even includes comments from people who have made them.
  • Ingredients for each recipe are listed in bold and you can add items directly to a Shopping List.  You can also change the quantity and the ingredient list updates automatically.
  • Recipe steps are short and easy to follow.  Carrie also lets you know what equipment you’ll need to make a recipe.
  • Love a recipe?  Add it to Favorites.
  • Click on References and you’ll find a Table of Standard Measurements and a list of recommended websites and equipment.  I love the Kitchen Timer located under More.
  • Carrie adds new recipes frequently (she just added a bunch for the holidays) and includes recipes from several contributors.
Butter Harvest Stew Vegan Delish

Photo courtesy of Carrie Forrest @Vegan Delish

Carrie has generously given me the opportunity to give three of my readers free downloads of Vegan Delish.  Enter via Rafflecopter at the end of this post.  If you simply can’t wait and want to have this great app on your iPhone or iPad now, click here to purchase from iTunes.  Before you go, though, be sure to snag Carrie’s recipe for beautiful butternut squash soup garnished with a rich cream sauce – perfect for the cooler weather.  Giveaway ends at midnight on November 19.  Although this giveaway is open only to residents of the U.S., Vegan Delish is available for purchase internationally.

Butternut Harvest Stew
6 servings


  • 1 medium butternut squash
  • 1 large onion
  • 1 cup button mushrooms
  • 4 cloves garlic
  • 3 tablespoons pumpkin pie spice
  • 1 tablespoon dried oregano
  • 1 tablespoon no-salt seasoning
  • 4 cups low-sodium vegetable broth
  • 1/4 cup water
  • 1 1/2 cups cooked or canned cannellini beans
  • Non-Dairy Cream Sauce (see below)


1. Peel, seed, and cube squash.

2. Chop onion. Slice mushrooms. Mince garlic.

3. In a large pot, bring water to a boil. Add onions and cook for a few minutes over medium heat. Add mushrooms and cook until softened. Add garlic, pumpkin pie spice, no-salt seasoning, and oregano. Stir in butternut squash and vegetable broth. Add water if necessary to cover vegetables.

4. Bring squash mixture to a boil. Reduce heat to low, cover, and simmer for 20 minutes or until squash is tender.

5. Rinse and drain beans. Stir into squash mixture and cook just long enough to heat through. Remove from heat. Using a hand immersion blender, process stew to desired consistency. Stir in Non-Dairy Cream Sauce and serve hot.

Vegan Cream Sauce Vegan Delish

Photo courtesy of Carrie Forrest @Vegan Delish

Non-Dairy Cream Sauce


  • 2 cups unsweetened non-dairy milk
  • 1 cup raw unsalted cashews


1. Combine cashews and non-dairy milk in a high-speed blender and process until smooth.

Carrie Forrest headshotMeet Carrie:
Carrie Forrest is a graduate student in public health nutrition, author of the popular blog, Carrie on Vegan, and creator of the best-selling app for iPhones and iPads, Vegan Delish, featuring healthy recipes using whole food ingredients. As a thyroid cancer survivor, she is keenly aware of the health benefits of a plant-based diet. Carrie has been vegan since 2010 based on her love for animals and a commitment to making the world a more compassionate place.

Before entering to win a free download of Vegan Delish, remember:

  • This giveaway available to iPad and iPhone users only.
  • This giveaway is limited to residents of the U.S.
  • Three people will win a free download.
  • This giveaway is open until midnight on November 19.

Enter the Vegan Delish giveaway!

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Creamy Chik’n Soup with Sweet Potato Gnocchi & Kale

Chik'n Sweet Potato Gnocchi SoupI don’t really want to rush time along, but this year winter has rudely muscled its way into spring and I’m aching for sunshine and warm temperatures.  This see-sawing act (hot…cold…hot…cold) is getting tiresome.

Because of the lingering chilliness, my stomach is still craving comforting stews and soups.  This one is particularly satisfying.  I’ve based this rich recipe on an Olive Garden concoction – except mine gets its creaminess from pureed white beans – not from cream.  The gnocchis are homemade with sweet potatoes rather than white potatoes, but you could use store-bought. Just make sure they’re vegan.

If you’re into sprouts and you haven’t yet done so, please visit the Virtual Vegan Potluck blog and enter to win a bag of broccoli sprouting seeds from VVP sponsor Todd’s Seeds!  Todd has also created a 20% discount for anyone to use when ordering sprouts or sprouting seeds from his site.  For deets, head over to the VVP blog.

Also – I’m giving away three bottles of Kretschmer Wheat Germ on both of my Facebook pages – An Unrefined Vegan and Virtual Vegan Potluck.  All you have to do is leave a comment on my Almond Butter Maple Granola photo(s).  I’ll be selecting a winner (of all three bottles) on Monday.

Creamy Chik’n Soup with Sweet Potato Gnocchi
Serves 6-8

1 large onion, chopped
1 1/2 cups carrots, sliced
1 cup celery, sliced
2 cloves garlic, minced
1 tsp. dried thyme
8 oz. mushrooms, sliced
2 cups seitan, cubed
3 cups seitan-cooking broth+7 cups water OR 4 cups vegetable broth+6 cups water
4 cups kale, chopped
1 15 oz. can great northern beans, rinsed, drained and pureed
2 cups sweet potato gnocchi, cooked and drained
ground black pepper, to taste

Soup Ingredients

In a large pot, saute the onions, celery and carrots in a splash of water, vegetable broth or Bragg Liquid Aminos until tender. Stir in the garlic, thyme, mushrooms and seietan and cook for another 5 minutes or so.

Pour in the 10 cups broth/water and bring to a boil. Turn down the heat and simmer for 30 minutes, or until veggies are very tender. Stir in the kale, pureed beans, and gnocchi and cook until the kale is tender. Taste and adjust seasonings.

Bowl of Soup

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Creamy Tomato Soup

Tomato Soup in Small BowlKel and I got into a habit during the long hours in the car on a recent road trip.  As mealtimes approached, I’d use my phone to begin the hunt for vegan-friendly restaurants in whatever large city was coming up along the highway.  On the second day of our drive back through Florida on our way back to Oklahoma, Kel and I hit the lunchtime jackpot and were treated to the best meal of our trip.  Once inside the doors of End of the Line Cafe in Pensacola, there was no need to explain veganism, no asking for the mayo/cheese/sour cream to be removed from a dish – it was straight-up, 100% plant-based manna.

End of the Line Cafe sits right along the railroad tracks (hence the name) and not far from the waterfront.  It’s a humble setting and I’m not sure I’d be lingering in the area after dark.  No matter, it was a bright and warm day and our stomachs were loudly protesting their emptiness.  End of the Line was serving up a prix-fixe brunch that Sunday and the place was full – all of us clutching forks and knives in anticipation.  The meal started out with little cups of rich and flavorful creamy tomato soup.  After slurping our first sips, my eyes met Kel’s and in hushed tones we both murmured, “Wow.”  I have no idea what they put in there, but whatever it was, I want to bottle it and sell it.  The rest of the meal was also outstanding (photos below).

I have to admit, I didn’t even come close to End of the Line’s version, but this is still a tasty, easy soup.  For this recipe, I used the last of 2012′s homegrown tomatoes that Kel had cut into slices and put into the freezer.  They were real beauties and part of me hated to use them all up, but since we have new tomato plants starting in the greenhouse, we should be buried in the red beasts by July.  Canned tomatoes will work just fine in this recipe.

I’ve shared this recipe on Healthy Vegan Friday.

One year ago today: 7 Days of Salad: Sweet Potato, Black Bean & Couscous with Sweet Lime-ginger Dressing
One year and one day ago today: 7 Days of Salad: Orzo w/ Black-eyed Peas, Olives & Cucumber

Creamy Tomato Soup
Serves 6

2 large onions, sliced
water and/or Bragg Liquid Aminos, for sautéing
~8 cups tomatoes (peeled), or two 28 oz. cans diced tomatoes
1 15 oz. can white beans
1 head garlic, roasted and the cloves squeezed out
1/4 cup tamari or soy sauce
1 tbsp. white miso
1/4 cup nutritional yeast
1/4 tsp. smoked paprika
1/4 tsp. curry powder
~1/2 cup nut milk, optional

orange gremolata, recipe below

In a large pot, slowly and patiently caramelize the onions in splashes of water and Bragg Liquid Aminos.  For buttery, soft and brown onions, this should take about 30 minutes.  Don’t skip this step – it gives the soup its rich flavor.

Once the onions are caramelized, add the tomatoes and cook down for about 10 minutes.  Stir all of the remaining ingredients, except for the nut milk, and bring to a boil.  Reduce the heat to simmer and cook the soup for 30 minutes or so, tasting to adjust the seasonings.

Using a blender or a stick blender, puree the soup. Stir in the nut milk, if using, and heat gently while you prepare the gremolata.

Garlic, Onions Collage

Orange Gremolata

1 clove garlic, minced
1/2 cup or so of parsley, finely chopped
zest of one orange
1/4 cup or so of raw walnuts, chopped

Combine all ingredients in a small bowl.

GremolataDivide the soup between bowls and top with gremolata.

Bowls of Tomato Soup

Brunch at End of the Line Cafe:

Tofu Migas

Two salads plus rice and tofu migas at End of the Line Cafe.


And for dessert: a luscious macaroon.

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Cashew Creamy Lentil Soup

Creamy Lentil SoupYou don’t need to say it. I’ll say it for you: my, but that’s a homely soup. Homely, yes, but delicious.

Now maybe this is knowledge held by every vegan out there except for me. I’ve always felt a little wasteful tossing out the seitan cooking water. It smells pretty good! Certainly it could be put to good employ somewhere. Like in soup. After my last batch of seitan, I decided to hang on to the broth – and I used it in this soup. I have to say, it really did something special. If you haven’t tried using all of that good seitan broth before, I’d suggest giving it a whirl.

One year ago today: A Peek Into the Man-cave (a.k.a. The Greenhouse)
One year and one day ago: German Chocolate Bundt Cake

Cashew Creamy Lentil Soup
Serves 4

1 large onion, chopped
3 garlic cloves, minced
3-4 cups vegetable broth (or seitan cooking broth)
1-2 tbsp. Bragg Liquid Aminos
1 large sweet potato, peeled and cubed
1 cup dried brown lentils
2 carrots, chopped
2 stalks celery, chopped
1/2 cup cashew cream (or nut milk)
2 tbsp. dry sherry
salt and ground black pepper, to taste

In a large saucepan, saute the onions in the Bragg Liquid Aminos for about 5 minutes. Add the garlic, sweet potatoes, carrots and celery and sauté for another 5 or so minutes. Then add the lentils and broth, bring to a boil, then reduce heat to a simmer. Cook for about an hour, or until the vegetables are very soft.

Using a stick blender or food processor, or blender, puree the soup until it’s mostly smooth. Return to the pan, stir in the cashew cream (or nut milk) and the sherry. When soup is thoroughly heated (do not allow to boil), it’s ready to serve. Garnish with something green, if desired.

Creamy Lentil Soup

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VeganMoFo: Loaded Split Pea Soup

Split Pea Soup, Salad I’m like the Princess in the Princess and the Pea.  It doesn’t matter how many layers of goodness you have covering up that tiny pea.  I will find it.  I don’t want peas baked into pot pie, hanging about in my vegetable coconut korma, mixed into stir-fries or tossed into minestrone.  There are two ways I like to eat peas: straight out of the pod or cooked up into split pea soup.  Like this one.

One year ago today: Goodbye, Basil

Loaded Split Pea Soup
Serves 8

4 cups vegetable broth + more for sautéing
4 cups water
1 tbsp. Bragg Liquid Aminos
1 large onion, chopped
2 cloves garlic, minced
2 carrots, peeled and diced
2 stalks celery, diced
1 parsnip, peeled and diced
1 cup butternut squash, diced
1 tbsp. curry powder
1 tsp. cumin powder
1 cup green split peas
salt & pepper, to taste
1 cup fresh or frozen corn
2 links seitan sausage (I used a couple of links of apple-sage)

Saute the onion, garlic, carrots, celery and parsnip for 8-10 minutes in a splash of vegetable broth and stir occasionally, adding more liquid if needed.  Stir in the butternut squash, curry and cumin powder and saute for about 1 minute.  Add the 4 cups broth, water, Liquid Aminos and the split peas.  Bring to a boil and then reduce heat to a gentle simmer.  Cook until the peas and vegetables are very tender.

Meanwhile, slice the seitan sausage into 1/4″ rounds and brown on low heat using water or vegetable broth sparingly to keep the sausage from sticking to the pan.  Remove and set aside.

Stir in the corn and the sausage and cook for a few minutes – just to heat them through.

(For another awesome split pea recipe, check out Somer’s smoky version at Vedged Out.)

Aerial Split Pea Soup

Vegan MoFo

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VeganMoFo: Roasted Tomato and Red Lentil Soup with Pepita Gremolata

SoupAnother one of my favorite vegan-friendly restaurants in Salt Lake City is Mazza Cafe.  It’s also another great place for vegans and non-vegans to sit down together for some seriously good eats.  I’ve never been disappointed.  One of my favorites on the menu is their roasted tomato and red lentil soup.  It’s rich and dark and warmly-spiced.  I have no idea how they make it, but here’s my take on it.  Mine is also rich, dark and warmly-spiced.  They serve theirs unadorned, but I thought it would be pretty with a little green on top, so I modified the classic gremolata with crunchy pepitas.

VVP Logo

If you are vegan or vegan-friendly blogger and are looking to meet and greet with other foodies, be sure to sign up for the Virtual Vegan Potluck happening world-wide on November 1.  Go here!

Roasted Tomato and Red Lentil Soup with Pepita Gremolata
Serves 4-6

1 1/2-2 pounds Roma tomatoes, cut into two
1 large onion, peeled and sliced
8 cloves garlic, peeled (leave the cloves whole)
splash of vegetable broth or water and Bragg Liquid Aminos
ground black pepper, to taste
garlic powder, to taste

1 cup red lentils
1 carrots, diced
2 stalks celery, diced
2 cloves, minced
1 tbsp. soy sauce
1 tbsp. white miso
1 tbsp. tomato paste
1 tsp. cumin
1/2 tsp. chile powder
1/2 tsp. coriander
ground black pepper, to taste
~ 4 cups water

big handful of parsley
2 cloves garlic
1/4 cup pepitas (shelled pumpkin seeds)
zest of one lemon

Roasted Tomatoes

Make the soup:
Preheat the oven to 425F.  In a deep-sided baking dish, toss the tomatoes, onions and garlic with the vegetable broth/water and Liquid Aminos.  Sprinkle with black pepper and garlic powder.  Roast, stirring occasionally, until the tomatoes, onions and garlic are very soft and beginning to brown, 20-25 minutes.  Set aside to cool slightly.

When mixture has cooled for a bit, process in a blender until very smooth.  Set aside.

In a medium-sized saucepan, saute the carrots, onion, celery and garlic in a little bit of water.  Cook for about 8-10 minutes or until they begin to soften.  Stir in the soy sauce, miso, tomato paste and spices.  Add the lentils and 3 cups of the water.  Bring to a boil, then reduce heat and simmer until lentils are extremely tender and most of the liquid is absorbed.  If beans are still firm, add liquid and continue to cook.  Set aside to cool slightly.

When lentils have cooled for a bit, process in a blender until very smooth.  Now combine the tomato and lentil mixtures in a big soup pot.  Add water to reach desired consistency.  Gently warm soup, divide among bowls and top with gremolata.

Make the gremolata:
In a food prep or processor, combine the pepitas, garlic, parsley and lemon zest.  Process until chunky.

Gremolata Ingredients


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Black Bean Soup & Ginger Slaw: The Unprocessed Giveaway

Ginger Slaw

Tip: Add broccoli slaw for extra crunch.

Ginger Slaw and Nutrient Rich Black Bean Soup from Unprocessed: How to Achieve Vibrant Health and Your Ideal Weight, by Chef AJ.  Details on how to enter the giveaway are below.

Bowl of Soup

Bowl of Soup 2

Tip: Top with chopped tomatoes, avocado and red onion.

To enter the giveaway, please leave a comment below or on any other Unprocessed blog post describing what you find most addicting: sugar, salt or fat.  Or, share your story of how you have cleaned up your diet and changed your life.  For additional entries you can also Like my Facebook pages, An Unrefined Vegan and/or Virtual Vegan Potluck.  Tomorrow is the last day to enter the giveaway!  

The Deets
Title: Unprocessed: How to Achieve Vibrant Health and Your Ideal Weight
Author: Chef AJ (aka Abbie Jaye) with Glen Merzer
Publication Date: 2011
Page Length: 178 pages including 100+ recipes
List Price: $19.95
Publisher: Hale to the Kale Publishing
Websites: www.EatUnprocessed.com; www.chefajshealthykitchen.com

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Searching for the Holy Grail of Raw Broccoli Soup

Broccoli Soup in BowlsI am on a quest.  A quest to replicate the raw broccoli (a.k.a. The Nectar of the Gods) soup from Omar’s Rawtopia located in the Sugarhouse neighborhood of Salt Lake City. It’s thick and creamy and nutty and very un-raw-broccoli-like.  After one sip even ol’ #41 (George Bush, Sr.) would fall to his knees in adoration of the mighty green Brassica oleracea after one sip of this soup.  Omar tops his with his tantalizing seed cheese (another recipe onto which I’d like to get my raw amateur mitts) and a delicious slice of “bread.”

My search began – as many a search has – with a quick stroll through Google, which yielded many results; none of which even hinted at coming directly from the kitchen of Rawtopia.  Perhaps employees sign a Confidentiality Agreement…  Anyway, I started with a recipe I found at Food.com and messed with it ever so slightly.  It’s delicious, no doubt about it, but it’s not It yet.  So the search continues.  In the meantime, it will take dedicated and prolonged taste-testing at Omar’s to suss out his secrets.  Someone’s got to do it.

Raw Broccoli Soup
Serves 4

1 cup raw cashews, soaked for a few hours
3 cups water
1 tsp. agave nectar
2 cups broccoli, chopped into small pieces
1 avocado, cut into chunks
1/2 tbsp. extra virgin olive oil
1 clove garlic, chopped
1 tsp. onion, chopped
1″ nubbin of fresh ginger root, peeled and chopped
1/2 tsp. sea salt
1/8 tsp. cumin
1/4 cup fresh cilantro
dash black pepper
dash red pepper flakes

sliced radishes, chopped red onion, sesame seeds and fresh cilantro, for topping (optional)

Drain the cashews and add them to a high-powered blender along with the water and agave nectar.  Process until smooth.

Add the remaining ingredients (except for those used as the garnish) and process until smooth and creamy.  Divide among four bowls, top with the cilantro, red onion and radishes and serve immediately.  Best eaten the same day it’s made.

Broccoli Soup in Bowls, Spoons

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Thai Tomato Soup

Thai Tomato SoupI make one or two soups each week.  I just love soup.  Usually you can make them solely with pantry ingredients or from what you can unearth from your vegetable bin.  Even in summer soup satisfies.  This is a super quick, full-of-flavor tomato-based soup.  I served this alongside baked, lemony tofu, fresh whole wheat pita wedges and a huge mound of guacamole.

Thai Tomato Soup
Serves 4

1-2 tbsp. vegetable broth or Bragg Liquid Aminos
1 large onion, chopped
1 1/2 tbsp. minced fresh ginger (a microplane works wonders)
2 cloves garlic, minced
1 1/2 cups vegetable broth
1 28 oz. can diced tomatoes
1 tsp. agave nectar
1 tsp. chile garlic paste
salt, to taste
1/3 cup light coconut milk, plus more for drizzling
cilantro, chopped
lime wedges

In a medium-sized soup pot, saute the onion in vegetable broth or Bragg Liquid Aminos until tender, about 5 minutes.  Stir in the garlic and ginger and cook for 2 minutes.  Pour in the broth and tomatoes and bring to a boil.  Reduce heat to a simmer and cook for 10 minutes.  Stir in agave nectar, chile paste and salt.  Remove pot from heat and let sit for about 5 minutes.

Using a blender or immersion blender, process the soup until smooth.  Return pureed soup to the pot and add the coconut milk, warming soup for a few minutes.  Divide soup among four bowls, drizzle with coconut milk, sprinkle with chopped cilantro and pass out the lime wedges.

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