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Oct 27 • Siri Chand Khalsa MD

9 Fall Vegan Soups and Stews To Make in Under 15 Minutes Each

Hi! I'm Siri Chand 

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9 Fall Vegan Soups and Stews That You Can Make in Under 15 Minutes Each

When the weather starts to cool down and the leaves begin to change, there's nothing quite like a warm, comforting bowl of soup or stew to satisfy the soul. These hearty and delicious soups and stews options are abundant for those following a whole food plant-based lifestyle. In this ultimate guide, we'll explore the world of vegan soups and stews, offering a variety of recipes and expert insights to cater to a diverse range of culinary interests.

What is a plant-based/vegan soups and stews?

Vegan soups and stews are hearty, flavorful dishes that are entirely plant-based and free from any animal products such as meat, dairy, and eggs. They are typically made with a combination of vegetables, legumes, grains, and herbs, creating a flavorful meal that is both nutritious and tasty to everyone.  

I also find that when we add abundant fresh or dried herbs and spices, there are nearly infinite options regarding flavors and elements of exploration in the kitchen.

Plant-based soups and stews provide ease and valuable nutrition during the winter months.

Benefits of incorporating vegan soups and stews into your diet

There are numerous benefits to incorporating vegan soups and stews into your diet. They are packed with essential nutrients, high in fiber, and low in saturated fats, making them a healthy choice for overall well-being.

They are versatile and can be easily customized to suit individual tastes and dietary preferences. By including a variety of vegetables, legumes, and grains, vegan soups and stews offer a diverse array of flavors and textures, providing a satisfying and nourishing meal option for everyone.

Essential Ingredients for Vegan Soups and Stews

Spend time prepping vegetetables 

Prepping your vegetables is integral to adding ease to your daily life.  If you take time to do it and plan,  you can make four soups from one cutting board.

Why would I know this??? Because I never used to plan AND, and I have made hundreds if not thousands of soups in my lifetime. Nothing says fall like a big bowl of chunky soup.Preppting your vegetables is rsuch an integ
Overview of key ingredients

The main ingredients for vegan soups and stews include vegetables such as carrots, celery, onions, and potatoes, as well as legumes like lentils and beans. Grains such as quinoa, barley, and rice can also add heartiness to the dish. Additionally, flavorful herbs and spices like thyme, rosemary, cumin, and paprika are essential for enhancing the taste of vegan soups and stews.

Creating Variety From One Cutting Board:
The best part about this process is that you can find your freshest veggies, spend 20 minutes chopping them up and then create a bevy of masterpieces from them.  

To get started, think about it in this way and you will never tire of what is possible in the kitchen:
1. Vary the veggie choices
2. Vary the broth coices
3. Vary the grain choices
4. Vary the spices
5. Vary the legume choices 
6. Puree versus chunky

Substitutes for nonvegan ingredients in common recipes 

To replace nonvegan ingredients commonly found in traditional soup and stew recipes, ingredients like coconut milk, cashew cream, and nutritional yeast can achieve creamy textures and rich flavors without the need for dairy products. Similarly, vegetable or mushroom broth can be substituted for meat-based broths, providing a savory base for vegan soups and stews.

Tips for enhancing flavor in vegan soups and stews

To enhance the flavor of vegan soups and stews, consider incorporating umami-rich ingredients such as soy sauce, miso paste, or tamari. Additionally, adding a splash of acidity from ingredients like lemon juice or apple cider vinegar can help balance and brighten the dish's overall taste. One of my favorite ingredients to add is fresh grated ginger which you can see right from the market. 
For this recipe compilation, I picked three main categories to create from in the kitchen:
Chunky Vegetable Soups, Protein Rich Soups, and Creamy Blended Soups.

There are so many varieties that can be made from these starting points.
And each one should take less than 15 minutes to make. 

Let's explore them in more detail:

1. Vegetable Soups: Bold Flavors, Simple Ingredients


One of the joys of chunky vegetable soups is the bold flavors that can be achieved with everyday ingredients. For example, a rustic minestrone with kale and beans is a hearty and nutritious option that also has vibrant flavors of seasonal vegetables. Combining ingredients like tomatoes, carrots, celery, and cannellini beans, this chunky vegetable soup celebrates autumn produce. These are all immune supporting and rich in phytonutrients.

The recipes in this part of the ebook are:
 
  1. Rustic Minestrone with Kale and Beans - try my favorite Minestrone Recipe
  2. Quinoa, Carrot and Yellow Squash soup. 
  3. Japanese Mushroom and Wild Rice


Imagine ladling out a steaming bowl of rustic minestrone or a chuncky mushroom rice soup infused with miso.

2. Protein-Packed Stews: Nourishing and Satisfying Meals

For those seeking a protein-packed meal, vegan stews offer various options to satisfy hunger and nourish the body. It's possible to create hearty and satisfying stews rich in plant-based protein by incorporating ingredients like tofu, tempeh, or seitan. Legumes such as chickpeas, black beans, and lentils are excellent protein sources and can add a substantial element to any vegan stew.

The recipes in this part of the ebook are: 
  1. Chickpea and Sweet Potato Curry
  2. Lentil and Vegetable Stew with Herbs
  3. Three-Bean Chili with Quinoa

3. Creamy Blended Soups

With several techniques and the right ingredients, you can quickly achieve a creamy texture and rich flavor with plant-based soups. A high-speed or immersion blender can perfectly blend cooked vegetables and plant-based milk or cream, resulting in a velvety smooth soup.

Ingredients like coconut milk, cashew cream, or silken tofu can add creaminess and depth to blended soups, creating a delicious dining experience.

The recipes in this part of the ebook are: 
  1. Cauliflower and Leek Soup
  2. Roasted Carrot and Ginger Bisque
  3. Creamy Broccoli and Almond Soup

Preview the Soups and Stews Ebook Here:

Scroll through with the slider on the right.

With each spoonful, we can savor the season's bountiful harvest, finding comfort and health in the simplicity of plant-based ingredients.

Why Would Meal Prep Be Helpful? 

This is when there is a knock at the door that change is coming; it gradually becomes a loud reckoning. I've noticed that it varies for each person; however, no matter where the inner knowing comes from, it is an invitation for change.

Unlock Exclusive Resources and Techniques

When you join our cooking class, you’re not just signing up for recipes; you’re gaining access to a treasure trove of knowledge! With a dedicated course login, you’ll be able to preview materials and download an exclusive ebook packed with recipes and tips. We’ll cover everything from freezing techniques—so you can enjoy your delicious creations later—to recommended side dishes that elevate your meals to new heights.

Hands-On Experience and Flavorful Adventures

Why Wait? Join Us This Fall!

With the monthly meal prep classes in the Vishuddha Embodied Living community for female physicians, you’ll learn to create and connect with fellow food enthusiasts who share your passion for cooking. So grab your apron, gather your favorite ingredients, and share time in the kitchen! Sign up today by reviewing the information below and prepare to warm your heart and home with the tastes of fall.
Set Aside time to explore this more 

Tips to explore more:

Having Fun in the Kitchen
Keep an "emotion journal"
for a week, noting how your feelings influence your desire to be in the kitchen.
In your next grocery trip, plan three soups that you can make in under 30 minutes for the week. 

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