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It is finally soup weather and this hearty soup is full of veggies and packed with protein too! It is a super-easy way to find some warmth on those chilly nights.
This soup recipe is super versatile and can be made with any vegetables you have on hand - cabbage, red lentil, green beans, bell pepper, sweet potato, or kidney beans - simply chop and add them to the soup.
This is a tomato-based soup with chopped tomatoes and tomato paste that make it super flavorful. It can be flexible with the tomatoes too and will work with tomato sauce, diced tomato, or crushed tomatoes. Vegetable stock or vegetable broth gives additional flavor to this hearty soup.
This delicious Fall soup comes together in 30 minutes and will keep you warm and cozy during those busy weeknights when you need to whip together a quick dinner.
TVP and Recipe Variations to Try
Textured vegetable protein aka TVP and quinoa supercharge this soup with protein. TVP or textured vegetable protein is a plant-based protein made of soy. It comes in soy curls and looks like ground meat. The key to TVP is to cook it in a sauce or use a lot of spices as it absorbs any seasoning or sauce that it is cooked in. This soup makes use of Worcestershire sauce and soy sauce for some umami flavor and basil, oregano, and red pepper flakes for spices. You can also try a bay leaf or paprika if that's what you have. Or for an Asian twist, add coconut milk, tofu cubes, and ginger.
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If you are not a fan of quinoa, beans, lentils, broken-up lasagna noodles, or any type of noodle, and brown rice can be substituted. Just make sure to cook it beforehand and then add it to the soup. Even leftovers that you do not know what to do with can be added! I guess we should call this a kitchen sink soup recipe, huh?!
Vegan Hearty Veggie and TVP Soup
Vegan, vegetarian, high protein, low-carb
Serves 2
Ingredients:
- ½ cup TVP, reconstituted with ½ cup water
- 1 tablespoon olive oil
- ½ cup onion, chopped
- 1 cup carrot, chopped
- 2 cloves garlic, minced
- 1 teaspoon basil
- 1 teaspoon oregano
- ½ teaspoon red pepper flakes
- 1 teaspoon kosher salt
- 1/3 teaspoon freshly ground black pepper
- 2 cups vegetable broth, and more as needed
- 2 cups canned diced tomato or tomato sauce
- 1 tablespoon tomato paste
- ½ cooked quinoa
- 1 teaspoon vegan Worcestershire sauce
- 1 teaspoon soy sauce
- 2 cups zucchini
- ½ cup frozen peas
- ½ cup frozen corn
Instructions:
- Heat olive oil in a medium skillet. Once hot add onion and carrot, cook until the onion is soft.
- Add the garlic and spices and cook until the mixture is fragrant. Season with salt and black pepper.
- Add the TVP and mix well.
- Add quinoa, broth, and tomatoes. Mix in the tomato paste and make sure it dissolves into the vegetable stock. Season with Worcestershire sauce and soy sauce
- Cook for 15 minutes.
- Add the zucchini, peas, and corn. Simmer for 10 minutes or until zucchini is tender.
- Taste and adjust seasoning if needed.
- Serve with crusty bread, a dollop of vegan sour cream, and a sprinkle of vegan parmesan or nutritional yeast.
You could also make this deliciously hearty vegetable stew in a slow cooker or Instant Pot for serious Fall vibes. I like to play with this stew recipe a bit, too. Sometimes I throw in some cubed butternut squash or chickpeas (or butternut squash AND chickpeas!) to bulk it up. Cannellini beans are a great addition that packs fiber and makes it a little creamy. Stirring in fresh kale just before serving makes eating kale the easiest thing ever, if you're looking for an extra punch of nutrients. You could even add a can of thick coconut milk and a tablespoon of hot curry to make it exciting... the possibilities are endless for this vegan stew.
And you can use your leftover TVP in my sweet and spicy pumpkin chili :)
Give this recipe a try and let us know how it goes in our VIP Sozy fb group!
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