Vegan "Pantry" Soup

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 146.0
  • Total Fat: 1.9 g
  • Cholesterol: 0.0 mg
  • Sodium: 860.2 mg
  • Total Carbs: 19.2 g
  • Dietary Fiber: 5.0 g
  • Protein: 13.2 g

View full nutritional breakdown of Vegan "Pantry" Soup calories by ingredient


Introduction

A mix of good stuff from around the pantry and freezer. A mix of good stuff from around the pantry and freezer.
Number of Servings: 8

Ingredients

    Onions, raw, .5 medium (2-1/2" dia)
    Garlic, 2 cloves
    Olive Oil, .5 tbsp
    Organic Diced Tomatoes, 3 cup
    Beans, white, 1.25 cup
    Frozen or fresh Zucchini, 4 cup, sliced
    *Chicken Style Seitan -- 1 8 oz. package
    Vegetable Broth, 3 cups
    Water, tap, 1 cup (8 fl oz)
    bay leaf, salt, pepper, dried basil, red pepper flakes.

Tips

I added my serving of soup to a serving of shirataki noodles for a super hearty dish!


Directions

In a large soup pot - add chopped onion and garlic and saute over med. high heat in olive oil until opaque (about 3-4 mins). Add a 28 oz. can of diced tomatoes (drained) and a 1 lb. bag of frozen zucchini, spices (I used red pepper flakes, salt, pepper, and dried basil) and cook for about 7 minutes on med. heat. Add the can of drained white beans (I use great northern) and about 3 cups of vegetable broth and a cup of water. In a separate saucepan with a touch of non-stick cooking spray, add shredded seitan and cook on medium until lightly browned. Add to the soup pot. Toss in a bay leaf and simmer on low covered for at least 30 minutes.

Serving Size: Makes 8 servings

Number of Servings: 8

Recipe submitted by SparkPeople user TVBENDER.