Vegan Hearty Meat and Vegetable Soup
Warm your soul with this cozy Vegan Hearty Meat and Vegetable Soup, a plant-based twist on a classic comfort food! Bursting with vibrant flavors, this nutritious one-pot recipe combines tender vegetables like carrots, potatoes, and zucchini with robust plant-based meat crumbles for a protein-packed meal that's both satisfying and wholesome. Infused with aromatic spices like smoked paprika, thyme, and basil, and finished with kale's earthy goodness and the sweetness of frozen peas, this soup is a nourishing delight. Perfect for meal prep or a quick weeknight dinner, it's ready in just an hour and serves six hearty portions. Serve hot with crusty bread and enjoy a taste of plant-powered comfort!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large (chopped) yellow onion
- 3 minced garlic cloves
- 2 medium (sliced) carrot
- 2 chopped celery stalks
- 1 large (diced) bell pepper
- 1 medium (diced) zucchini
- 2 medium (peeled and diced) potato
- 1 15 oz can canned diced tomatoes
- 6 cups vegetable broth
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground pepper
- 1 teaspoon (or to taste) salt
- 1 cup plant-based meat crumbles
- 1 cup frozen peas
- 2 cups (chopped) kale
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for about 5 minutes until translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the sliced carrot, chopped celery, diced bell pepper, diced zucchini, and diced potatoes. Cook for 5 minutes, stirring occasionally.
Pour in the canned diced tomatoes (including juice) and vegetable broth. Stir to combine.
Add the bay leaf, dried thyme, dried basil, smoked paprika, ground pepper, and salt. Stir well.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for 25 minutes, or until the vegetables are tender.
Now, stir in the plant-based meat crumbles and frozen peas. Simmer for another 5 minutes.
Finally, add the chopped kale, stirring until just wilted, about 2-3 minutes.
Remove the bay leaf, taste and adjust seasoning as necessary.
Serve hot, garnished with fresh herbs if desired.
Nutrition Facts
Calories |
299 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.8 g | 14% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1129 mg | 49% | |
| Total Carbohydrate | 40.1 g | 15% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 10.8 g | ||
| Protein | 14.1 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 140 mg | 11% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 1262 mg | 27% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
