Cabbage Soup with Shiitake Mushrooms Garlic and Ginger
This nourishing cabbage soup layers earthy Shiitake mushrooms, sweet onions, fragrant garlic, and ginger. Cabbage provides fiber and vitamin C, while Shiitake mushrooms contribute a savory umami flavor along with beneficial nutrients such as B vitamins and minerals. Garlic, ginger, and onions bring aromatic depth and contain naturally occurring plant compounds often associated with antioxidant and anti-inflammatory benefits. Finished with fresh cilantro, this soup is bright, comforting, and packed with vegetables—ideal as a light lunch or an easy weeknight dinner.
Nutrition Information (per serving)
Values vary by brand, particularly for broth, soy sauce, and Sriracha.
High-Protein Creamy Tomato Soup
This high-protein twist on a classic comfort food utilizes cottage cheese to create a rich, velvety texture while significantly boosting the protein content. By blending the cottage cheese directly into the sautéed onion, garlic, and tomato base, you achieve a creamy consistency that is much more satiating than traditional versions. The addition of a small amount of maple syrup perfectly balances the natural acidity of the tomatoes, resulting in a smooth, savory soup that provides sustained energy and muscle-supporting nutrients.
Smoky Chicken Tortilla Soup
This chicken tortilla soup is a flavorful, satisfying meal with a balance of protein, vegetables, and warm spices. It comes together easily using pantry staples and can be made with either fresh or frozen corn. Finished with fresh garnishes like avocado, cilantro, tortilla chips, and a squeeze of lime, it’s a bright and comforting dish for any time of year.
Smoky Vegan Split Pea Soup
Enjoy this hearty and nutritious vegan split pea soup as a main course or a satisfying starter. The smoky flavor adds a delicious twist that even non-vegans will love!
Split pea soup is a classic comfort dish, known for its rich, hearty flavor and creamy texture. This vegan version skips the bacon and uses liquid smoke or smoked paprika instead to impart a delicious smoky taste. Packed with protein, fiber, and nutrients, this soup is both satisfying and nutritious. Perfect for a cozy dinner, it’s also great for meal prepping and enjoying throughout the week.
LEVEL UPS (OPTIONAL)
- Add a handful of spinach or kale towards the end of cooking for an extra boost of iron and vitamins.
- Stir in a tablespoon of nutritional yeast for a cheesy flavor and extra B vitamins.
- Serve with a sprinkle of hemp seeds or chia seeds for added protein and omega-3 fatty acids.
SUBSTITUTIONS (OPTIONAL)
- Split Peas: Substitute with yellow split peas or lentils for a slightly different flavor and texture.
- Olive Oil: Can be replaced with avocado oil or coconut oil.
- Smoked Paprika: If unavailable, use regular paprika with a dash of cayenne pepper for a subtle smokiness.
Chicken Zoodle Soup
Nothing is more comforting in the dead of winter than a rich bowl of chicken noodle soup. There are many ways to make a soup, but starting with a protein-rich chicken stock is the foundation for nutritional success. You can make your own stock using a leftover chicken carcass or purchase a can of stock at the store. The collagen found in chicken stock can strengthen bones and teeth and build immunity. It is also rich in protein, vitamins A and K, manganese, zinc and calcium.
Most chicken soup recipes call for diced carrots but grating them is easier and provides a smooth preparation process. Carrots add a slightly sweet flavor as well as a fair amount of vitamin A.
Traditional pasta noodles usually make up the second half of the soup, but since one of the keys to good health is a diet full of an abundance of vegetables, zucchini noodles or “zoodles” have taken their place in this recipe.
Smoky Sweet Potato Soup with Pumpkin Seeds
This warm, smoky and slightly spicy soup is a welcome addition to any meal rotation, especially during the cooler fall and winter months. The sweet potato gives this soup body, while the spicy smokiness of the chipotle adds to the depth of flavor. Top the soup with crunchy toasted pumpkin seeds and sliced green onions.
Learning Objectives
Learn how to make a pureed soup.
5-Ingredient Vegan Chili
This is the easiest chili to make in under 20 minutes. This recipe contains 5 ingredients: onion, a can of black beans, a can of diced tomatoes, a jar of salsa and a packet of taco seasoning. Combined with the essential kitchen ingredients of olive oil, salt and pepper, you will find yourself making this chili over and over again.
Learning Objectives
Learn how to make a simple vegan chili.
Creamy No-Dairy Tomato Soup
Make your own creamy, delicious and flavor-filled tomato soup! Just blend a large can of tomatoes, a handful of cashews, sautéed onions and garlic and seasonings. Level-up the layers of flavor with a generous splash of balsamic vinegar and a spoonful of pesto.
Learning Objectives
Learn how to make your own soup in under 10 minutes.
Level Ups (optional)
When heating, add a handful or two of fresh spinach. Garnish with thinly sliced basil leaves.
Substitutions (optional)
Substitute ½ teaspoon garlic powder and 2 teaspoon onion powder for the garlic and onions. Substitute 1 teaspoon dried basil in place of the pesto. Substitute sherry or red wine vinegar in place of the balsamic vinegar.
Green Chili, Sweet Potato & White Bean Stew
Stews often take few hours to cook because they are traditionally made with tough cuts of meat that benefit from a long, slow cooking process. This plant-forward, flavorful stew is sure to become a family favorite, especially on a weekday night when time is limited as it comes together in less than 30 minutes. The sweet potatoes are not only packed with fiber, but Vitamin A and beta carotene as well and the beans add both fiber and protein. You will find this satisfying meal bursting with flavor, greens, and nutritious, fiber-rich carbohydrates.
Learning Objectives
Learn how to make a flavorful, plant-based stew.
Level Ups (optional)
You can increase the amount of vegetables in this stew. Top the stew with extra cilantro, diced avocado, sliced radishes, and/or a squeeze of a lime wedge on the stew.
Substitutions (optional)
Chicken or tofu can be substituted for the white beans. Water can be substituted for the wine or tequila.