Our Recipes: Vegan Soups & Stews | Forks Over Knives https://cms.forksoverknives.com/recipes/vegan-soups-stews/ Plant Based Living Mon, 12 May 2025 17:40:18 +0000 en-US hourly 1 https://wordpress.org/?v=6.6.1 https://www.forksoverknives.com/uploads/2023/10/cropped-cropped-Forks_Favicon-1.jpg?auto=webp&width=32&height=32 Our Recipes: Vegan Soups & Stews | Forks Over Knives https://cms.forksoverknives.com/recipes/vegan-soups-stews/ 32 32 Vegan Feijoada (Brazilian Black Bean Stew) https://www.forksoverknives.com/recipes/vegan-soups-stews/vegan-feijoada-brazilian-black-bean-stew/ https://www.forksoverknives.com/recipes/vegan-soups-stews/vegan-feijoada-brazilian-black-bean-stew/#respond Mon, 12 May 2025 17:40:18 +0000 https://www.forksoverknives.com/?p=201321&preview=1 Fragrant with warming spices, this plant-based twist on the traditional Brazilian black bean stew achieves a rich umami flavor by adding tomato...

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Fragrant with warming spices, this plant-based twist on the traditional Brazilian black bean stew achieves a rich umami flavor by adding tomato paste to the broth. Tender, melt-in-your-mouth black beans give vegan feijoada it earthy creaminess, while caramelized onion and bell pepper provide a background sweetness. Garnish with orange slices, lime zest, and cilantro to really bring the flavors alive.

Tips

To store: Transfer leftovers to an airtight container. Store in the refrigerator up to 5 days.

Cooked brown rice: This recipe calls for cooked brown rice. Be sure to have this on hand, or get it going before you start the stew. Feel free to use another grain such as quinoa or farro.

For more inspiration, check out these tasty ideas:

Yield: Makes 6 cups stew + 3 cups rice
Time: 40 minutes
  • 1½ cups chopped red bell pepper
  • ¾ cup chopped onion
  • 2 tablespoons no-salt-added tomato paste
  • 3 cloves garlic, minced
  • 3 15-oz. cans no-salt-added black beans, rinsed and drained (4½ cups)
  • 2 cups low-sodium vegetable broth
  • 1½ tablespoons lime juice (zest lime for garnish, if desired)
  • 1 bay leaf
  • ¾ teaspoon dried oregano, crushed
  • ¾ teaspoon ground cumin
  • 1 teaspoon sea salt
  • ¼ teaspoon ground allspice
  • ¼ cup chopped fresh cilantro
  • 3 cups hot cooked brown rice
  • Orange slices

Instructions

  1. In a large saucepan cook bell pepper, onion, tomato paste, and garlic over medium 4 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
  2. Stir in the next eight ingredients (through allspice). Bring to boiling; reduce heat. Cover and simmer 15 minutes or until heated through and flavors meld.
  3. Remove and discard bay leaf. Stir in cilantro. Serve stew over rice. Garnish with orange slices and, if you like, lime zest and additional cilantro.

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Tinola https://www.forksoverknives.com/recipes/vegan-soups-stews/tinola/ https://www.forksoverknives.com/recipes/vegan-soups-stews/tinola/#comments Mon, 28 Apr 2025 17:44:54 +0000 https://www.forksoverknives.com/?p=200878&preview=1 Tinola is a bright, gingery soup that has been a comfort food staple in the Philippines for centuries and is served over...

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Tinola is a bright, gingery soup that has been a comfort food staple in the Philippines for centuries and is served over rice as a main meal. The soup is typically made with chicken, but in this vegan twist, Cleodia Martinez switches things up and uses tofu and umami-rich mushrooms, to delicious effect. Crunchy green papaya and tender bok choy balance out the flavors with crunchy green goodness. This recipe calls for cooked brown rice, so be sure to have that to hand or get it going first up!

Tips

Green papaya: Green papaya is the unripe version of the golden-fleshed papaya you may be more familiar with. It has a crisp texture and flavor similar to jicama or cucumber.

For more inspiration, check out these tasty ideas:

Yield: Makes 10 cups + 6 cups rice
Time: 30 minutes
  • ½ cup chopped yellow onion
  • 4 cups low-sodium vegetable broth
  • 6 cloves garlic, minced
  • 1 2-inch piece fresh ginger, peeled and thinly sliced
  • 1 small green papaya, peeled, seeded, and diced (1½ cups)
  • 1 tablespoon white miso paste
  • 1 cup sliced fresh cremini mushrooms
  • ½ of a 14-oz. pkg. extra-firm tofu, diced
  • 6 baby bok choy, halved lengthwise
  • 6 cups cooked brown rice
  • Crushed red pepper (optional)

Instructions

  1. In a 4- to 6-quart pot cook onion in 2 tablespoons of the broth over low 10 minutes or until onion is translucent, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
  2. Add garlic and ginger. Increase heat to medium. Cook 2 minutes more. Add papaya, the remaining broth, the miso, and 4 cups water. Bring to boiling; reduce heat. Partially cover and simmer 10 minutes or until papaya is tender.
  3. Add mushrooms and tofu. Simmer 5 minutes. Add bok choy. Return to boiling; remove from heat. Serve immediately with rice, topped with crushed red pepper (if using).

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Leek, Apple, and Hazelnut Soup https://www.forksoverknives.com/recipes/vegan-soups-stews/leek-apple-and-hazelnut-soup/ https://www.forksoverknives.com/recipes/vegan-soups-stews/leek-apple-and-hazelnut-soup/#respond Tue, 15 Apr 2025 19:28:59 +0000 https://www.forksoverknives.com/?p=200509&preview=1 Chef and food writer Jody Eddy visited monasteries, convents, and other sacred spaces around the world to glean culinary traditions and lessons...

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Chef and food writer Jody Eddy visited monasteries, convents, and other sacred spaces around the world to glean culinary traditions and lessons for her cookbook Elysian Kitchens. This light and fragrant hazelnut soup was inspired by Normandy’s Abbey of Saint Wandrille, where the monks grow leeks in their organic gardens and tend to hazelnut and apple trees in their vast orchards. This recipe melds three of the region’s most iconic ingredients: hazelnuts, apples, and leeks. The rich, nutty crunch of hazelnuts harmonizes with sweet apples and savory leeks, evoking Normandy’s lush countryside. Serve this light soup as a starter or side.

For more inspiration, check out these tasty ideas:

Yield: Makes 7 cups
Time: 50 minutes
  • 3 large tart apples, such as Granny Smith
  • 2 large leeks (1¼ lb.), white and light green parts only, chopped (4 cups)
  • 4 cloves garlic, minced
  • 5 cups low-sodium vegetable broth
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon chopped fresh thyme
  • 1 teaspoon finely chopped fresh rosemary
  • ¼ teaspoon freshly grated nutmeg
  • Sea salt, to taste
  • ½ teaspoon freshly ground black pepper
  • ¼ cup coarsely chopped and toasted hazelnuts (blanched, if desired)
  • Coarsely chopped fresh flat-leaf parsley (optional)
  • Fresh chervil (optional)

Instructions

  1. Peel, core, and coarsely chop two of the apples. Rinse leeks under cold running water to remove any dirt. In a large pot combine leeks, garlic, and 2 tablespoons of the broth. Cook over medium-high 7 minutes or until leeks are translucent, stirring occasionally and adding broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in vinegar. Add chopped apples, thyme, rosemary, nutmeg, and the remaining broth.
  2. Bring to boiling; reduce heat. Cover and simmer 20 to 25 minutes or until apples are tender, stirring occasionally. Add water, ½ cup at a time, if needed to achieve desired consistency. Meanwhile, thinly slice remaining apple.
  3. Remove soup from heat; let cool 10 minutes. Using an immersion blender, blend soup to desired consistency. (Or transfer soup to a regular blender, in batches if needed, and blend to desired consistency.) Stir in salt and pepper. Top servings with hazelnuts, apple slices, and, if you like, parsley and chervil.

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Cabbage Tempeh Stew with Crispy Kale https://www.forksoverknives.com/recipes/vegan-soups-stews/cabbage-tempeh-stew-with-crispy-kale/ https://www.forksoverknives.com/recipes/vegan-soups-stews/cabbage-tempeh-stew-with-crispy-kale/#comments Tue, 11 Mar 2025 19:21:20 +0000 https://www.forksoverknives.com/?p=199550&preview=1 Chef and food writer Jody Eddy visited monasteries, convents, and other sacred spaces around the world to glean culinary traditions and lessons...

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Chef and food writer Jody Eddy visited monasteries, convents, and other sacred spaces around the world to glean culinary traditions and lessons for her cookbook Elysian Kitchens. This hearty cabbage and tempeh stew was inspired by a lamb stew enjoyed on rainy days by the nuns at Kylemore Abbey in Ireland’s Connemara region. The plant-based riff combines the nutty robustness of tempeh with the earthy sweetness of parsnips and carrots, to delicious effect. Kale, baked for a few minutes until crispy, makes a tasty topper, adding color and crunch. Serve with a chunk of whole grain bread for a meal that will leave you feeling fully nourished, inside and out.

Tips

Tempeh: If you like, steam tempeh 10 minutes to mellow any bitterness before slicing. When cool enough to handle, cut into bite-size pieces.

Gluten-free version: To make this gluten-free, use a gluten-free tempeh.

For more inspiration, check out these tasty ideas:

Yield: Makes 10 cups
Time: 60 minutes
  • 1 large white onion, coarsely chopped (2 cups)
  • 4 cloves garlic, minced
  • 6 cups low-sodium vegetable broth
  • 2 medium parsnips, coarsely chopped (2 cups)
  • 2 medium carrots, coarsely chopped (1 cup)
  • 2 stalks celery, thinly sliced (1 cup)
  • 2 cups shredded green cabbage
  • 1 teaspoon chopped fresh thyme
  • 1 teaspoon finely chopped fresh rosemary
  • 1 teaspoon freshly ground black pepper
  • 1 bay leaf
  • 1 lemon
  • 8 oz. tempeh, cut into bite-size pieces or crumbled (<a href="#h-tips">see tip</a>, recipe intro)
  • 1½ cups torn fresh kale, tough stems removed
  • Sea salt, to taste

Instructions

  1. In a large pot combine onion, garlic, and 2 tablespoons of the broth. Cook over medium-high 7 minutes or until onion is translucent, stirring occasionally and adding broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add parsnips, carrots, celery, and half of the remaining broth; simmer 5 minutes. Add cabbage, thyme, rosemary, pepper, bay leaf, and the remaining broth.
  2. Bring mixture to boiling; reduce heat. Cover and simmer 10 minutes, stirring occasionally. Remove 2 teaspoons zest and squeeze 1 tablespoon juice from lemon. Add tempeh and lemon zest to stew; cover and simmer 10 minutes more or until vegetables are tender. Add water, ½ cup at a time, if needed to achieve desired consistency.
  3. Meanwhile, preheat oven to 350°F. Line a baking sheet with parchment paper or a silicone baking mat. Spread kale in an even layer on the prepared baking sheet. If you like, lightly sprinkle with salt. Bake 7 to 9 minutes or until crispy. (Watch carefully as the kale bakes; it can burn quickly.)
  4. Remove and discard bay leaf from soup. Stir in lemon juice and season with salt. Top servings with crispy kale.

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Thai Lemongrass Soup with Mushrooms, Squash, and Greens https://www.forksoverknives.com/recipes/vegan-soups-stews/thai-lemongrass-soup-with-mushrooms-squash-and-greens/ https://www.forksoverknives.com/recipes/vegan-soups-stews/thai-lemongrass-soup-with-mushrooms-squash-and-greens/#respond Thu, 27 Feb 2025 17:47:10 +0000 https://www.forksoverknives.com/?p=199183&preview=1 A handful of humble ingredients are simply prepared in this fresh, invigorating soup inspired by the cuisines of Thailand’s mountainous northern provinces....

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A handful of humble ingredients are simply prepared in this fresh, invigorating soup inspired by the cuisines of Thailand’s mountainous northern provinces. A lemongrass- and garlic-infused broth anchor the flavors, while dried shiitake mushrooms add umami goodness, kabocha squash lends sweet notes, and spinach rounds things out. Low in calories, this is perfect as a starter soup or a light meal when you’re sick. Feel free to substitute as needed: kohlrabi or butternut squash for the kabocha squash; Swiss chard for the spinach; or Thai basil for the cilantro.

Tips

Lemongrass hack: If you have a spice- or tea-infuser ball, thinly slice the lemongrass, place it in the ball, and add to the broth. Thinly sliced lemongrass will add more flavor than the large pieces of lemongrass.

Substitutes: You can use butternut squash, acorn squash, or kohlrabi in place of the kabocha squash. Swiss chard will work just as well as spinach. And if you’re not a fan of cilantro, you can swap in Thai basil.

For more inspiration, check out these tasty ideas:

Yield: Makes 6 cups
Time: 25 minutes
  • 1 clove garlic, peeled and thinly sliced
  • 1 stalk lemongrass (see tip, recipe intro)
  • 4 cups low-sodium vegetable broth
  • 1 lb. kabocha squash, peeled and cut into bite-size pieces
  • ¼ cup dried shiitake mushrooms, rinsed
  • 4 oz. fresh spinach leaves, roughly chopped
  • 1 scallion, thinly sliced
  • 2 tablespoons roughly chopped fresh cilantro

Instructions

  1. In a medium pot bring garlic and ¼ cup water to a simmer. Cook over medium 5 minutes or until water evaporates and garlic softens.
  2. Meanwhile, cut lemongrass in half crosswise, then cut the root end in half lengthwise. Gently smash the top section of the lemongrass with the back of a chef’s knife to break it up a bit.
  3. Add lemongrass, vegetable broth, squash, and mushrooms to pot. Bring to boiling; reduce heat to medium-low. Cover and simmer 15 minutes or until squash is tender.
  4. Uncover pot. Using a slotted spoon, scoop out and discard lemongrass. Scoop out mushrooms and transfer to a cutting board. Trim and discard any hard stems, then thinly slice mushroom caps. Return mushrooms to pot. Add spinach; cook 2 minutes or until spinach wilts. Stir in scallion and cilantro. Serve immediately.

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Vegan Kefta Tagine (Moroccan Meatballs) https://www.forksoverknives.com/recipes/vegan-soups-stews/vegan-kefta-tagine-with-moroccan-meatballs/ https://www.forksoverknives.com/recipes/vegan-soups-stews/vegan-kefta-tagine-with-moroccan-meatballs/#comments Fri, 21 Feb 2025 18:18:46 +0000 https://www.forksoverknives.com/?p=199105&preview=1 This fragrant Moroccan stew comes together quickly with the help of store-bought mirepoix and canned tomatoes. But it’s the vegan kefta (aka...

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This fragrant Moroccan stew comes together quickly with the help of store-bought mirepoix and canned tomatoes. But it’s the vegan kefta (aka Moroccan meatballs), made with bulgur and chickpeas, that take this one over the top and give you something to sink your teeth into. A tagine is a North African stew named for the pot in which it is typically made. If you have a large tagine, use it, but if you don’t have one, a pot or Dutch oven will work too.

Make-Ahead Tips

To save time on day-of prep: Cook the bulgur up to five days in advance and store it in an airtight container in the fridge.

To save a lot of time on day-of prep: Prepare and bake the kefta as directed (through Step 4); let cool on baking sheet. Place baking sheet with kefta in the freezer; freeze 1 hour or until firm. Transfer frozen kefta to a freezer-safe airtight container; freeze up to 3 months. Thaw kefta 15 minutes before adding to tagine; simmer an additional 5 minutes or until heated through.

How to Make Kefta Without a Food Processor

No food processor? No problem. Combine kefta ingredients in a large bowl and use a potato masher to coarsely mash and combine the mixture.

For more inspiration, check out these tasty ideas:

Yield: Makes 13 cups
Time: 80 minutes
  • ¾ cup dry bulgur
  • 2 15-oz. cans no-salt-added chickpeas, undrained
  • 1 tablespoon flaxseed meal
  • ¼ cup chopped toasted walnuts
  • 2 tablespoons tahini
  • 5 cloves garlic, minced
  • 3 teaspoons <a href="https://www.forksoverknives.com/recipes/vegan-sauces-condiments/ras-el-hanout/">ras el hanout</a>
  • 1 teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper or cayenne pepper
  • 2 cups fresh or frozen mirepoix (10 to 12 oz.)
  • 6 cups low-sodium vegetable broth
  • 1 lb. 2-inch red or yellow potatoes, quartered
  • 1 14.5-oz. can no-salt-added fire-roasted or regular diced tomatoes, undrained
  • 2 tablespoons chopped fresh parsley
  • Lemon wedges (optional)

Instructions

  1. For kefta, preheat oven to 400°F. Line a baking sheet with parchment paper. In a medium saucepan combine bulgur and 1½ cups water. Bring to boiling; reduce heat. Cover and simmer 10 minutes. Remove from heat; let stand 10 minutes. If necessary, drain off any remaining liquid. Transfer bulgur to a food processor. (see tip, recipe intro).
  2. Meanwhile, drain chickpeas, reserving the liquid (aquafaba). In a small bowl stir together 3 tablespoons of the aquafaba and the flaxseed meal; let stand 5 minutes.
  3. Add flaxseed mixture, 2 cups of the chickpeas, the walnuts, tahini, 3 of the minced garlic cloves, 2 teaspoons of the ras el hanout, ½ teaspoon of the salt, and the pepper to food processor with bulgur. Pulse until well combined and mixture starts to hold together.
  4. With damp hands, shape chickpea mixture into 1½-inch balls. Place kefta balls on the prepared baking sheet. Bake, uncovered, 15 minutes or until set and heated through. Cover loosely to keep warm.
  5. In a 6-quart pot cook mirepoix and the remaining 2 of the minced garlic cloves over medium 6 to 8 minutes or until vegetables are tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add the remaining 1 teaspoon ras el hanout and ½ teaspoon salt, the broth, and potatoes. Bring to boiling; reduce heat. Cover and simmer 10 to 12 minutes or until potatoes are just tender.
  6. Stir in the remaining 1¼ cups chickpeas and the undrained tomatoes. Cook over medium-low 5 minutes to blend flavors. Add kefta balls and parsley; stir gently to combine. Top servings with additional parsley and serve with lemon wedges (if using).

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Dairy-Free Potato Corn Chowder https://www.forksoverknives.com/recipes/vegan-soups-stews/dairy-free-potato-corn-chowder/ https://www.forksoverknives.com/recipes/vegan-soups-stews/dairy-free-potato-corn-chowder/#respond Fri, 07 Feb 2025 20:27:41 +0000 https://www.forksoverknives.com/?p=198074&preview=1 Looking for a nourishing, family-friendly weeknight meal for when you’re tired and hungry? This creamy corn chowder has you covered. The cozy...

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Looking for a nourishing, family-friendly weeknight meal for when you’re tired and hungry? This creamy corn chowder has you covered. The cozy stew features kitchen staples such as fire-roasted corn, dried dill and thyme, and leftover baked potatoes. (Fun fact: Potatoes that have been cooked and cooled have more resistant starch than freshly cooked potatoes, making them a boon for gut health.) For a thinner soup, add more water or plant-based milk at the end. Bon appetit!

Tips

How to bake a potato: Wash large russet potatoes, cutting away any sprouting eyes or dark spots. Pat potatoes dry and poke them with a fork on all sides. Bake in a 400°F oven for 1 hour or until a fork easily pierces through centers. Chill for up to 4 days until ready to use. For more spud-baking know-how, check out our handy guide to cooking the perfect baked potato.

Can you freeze corn chowder? Yes! Portion into air-tight containers and freeze, ready to pull out for a heat-and-eat meal.

For more inspiration, check out these tasty ideas:

Yield: Makes 9 cups
Time: 30 minutes
  • 1 cup chopped yellow onion
  • ½ cup chopped green bell pepper
  • 1 cup + 2 tablespoons low-sodium vegetable broth
  • 2 large baked and chilled russet potatoes, chopped
  • 1 15.5-oz. can no-salt-added cannellini beans, undrained
  • 1 4-oz. can mild green chiles
  • 2 cups fresh or frozen roasted corn
  • 2 bay leaves
  • ½ teaspoon dried dill weed
  • ½ teaspoon dried thyme
  • ¼ teaspoon ground nutmeg
  • 1 cup unsweetened, unflavored plant-based milk
  • ¼ cup raw cashews
  • ¼ cup nutritional yeast
  • ½ teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper
  • ¼ cup chopped fresh chives

Instructions

  1. In a large pot combine onion, bell pepper, and 2 tablespoons of the vegetable broth. Cook over medium until onion is tender and starts to brown. Add the remaining 1 cup broth and the next eight ingredients (through nutmeg). Cook 10 minutes or until soup comes to a slow rolling boil; reduce heat. Simmer, uncovered, 15 to 20 minutes or until flavors merge. Remove and discard bay leaves.
  2. Carefully transfer 2 cups of the soup to a high-speed blender. Add the next five ingredients (through black pepper). Cover and blend until creamy. Stir mixture into soup pot. Top servings with chives.

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Wild Mushroom Soup with Rosemary https://www.forksoverknives.com/recipes/vegan-soups-stews/wild-mushroom-soup-with-rosemary/ https://www.forksoverknives.com/recipes/vegan-soups-stews/wild-mushroom-soup-with-rosemary/#comments Tue, 04 Feb 2025 18:30:41 +0000 https://www.forksoverknives.com/?p=198079&preview=1 Low in calories and packed with flavor, this wild mushroom soup is delicious made with any of the wild mushroom varieties found...

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Low in calories and packed with flavor, this wild mushroom soup is delicious made with any of the wild mushroom varieties found in specialty grocers and at farmers markets. It’s a light starter for a meal. Dried porcini mushrooms add extra umami flavor and need 30 minutes to soak, so get those going first.

Tips

Gluten-free version: To make this gluten-free, use certified gluten-free oats.

For more inspiration, check out these tasty ideas:

Yield: Makes 5¼ cups
Time: 75 minutes
  • 1½ oz. dried porcini mushrooms (about ½ cup)
  • 8 oz. fresh mushrooms, such as shiitake, oyster, and/or cremini, sliced (3 cups)
  • ½ cup chopped onion
  • 1 clove garlic, minced
  • ¼ cup oat flour
  • 1 teaspoon chopped fresh rosemary or ½ teaspoon dried rosemary
  • ¼ teaspoon freshly ground black pepper
  • ½ cup unsweetened, unflavored plant-based milk
  • 1 tablespoon lemon juice
  • Sea salt, to taste
  • Lemon wedges (optional)

Instructions

  1. Place porcini mushrooms in a large heatproof bowl; cover with 4 cups boiling water. Let mushrooms soak 30 minutes; drain, reserving the soaking liquid. (You should have 3 to 3½ cups liquid.) Chop the porcini mushrooms.
  2. In a medium saucepan combine fresh mushrooms, onion, and garlic; cover and cook over medium 10 minutes or until mushrooms have released their liquid and onion is tender.
  3. Add chopped porcini mushrooms. Cook until any liquid has evaporated, 1 to 3 minutes. Stir in oat flour until mushrooms are thoroughly coated. Add reserved porcini-soaking liquid, the rosemary, and pepper. Bring to boiling. Reduce heat; cover and simmer 15 minutes or until soup has thickened.
  4. Just before serving, stir in milk and lemon juice. Season with salt. If you like, serve with lemon wedges and garnish with additional fresh rosemary.

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Black Bean Chili with Quick-Pickled Avocado https://www.forksoverknives.com/recipes/vegan-soups-stews/black-bean-chili-with-quick-pickled-avocado/ https://www.forksoverknives.com/recipes/vegan-soups-stews/black-bean-chili-with-quick-pickled-avocado/#comments Fri, 31 Jan 2025 18:40:46 +0000 https://www.forksoverknives.com/?p=197826&preview=1 This hearty black bean chili is on the table with minimal prep thanks to healthy plant-based convenience ingredients such as canned beans,...

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This hearty black bean chili is on the table with minimal prep thanks to healthy plant-based convenience ingredients such as canned beans, canned tomatoes, and store-bought mirepoix—a mixture of garlic, onion, and celery. Poblano chili adds heat, paprika adds a smoky depth, and a blend of quick-pickled avocado, radishes, and jalapeño is the chili topper you didn’t know you needed! For extra heft, or to make it go further, serve over whole grain rice, a baked potato, or with a hunk of whole grain bread.

Tips

Like strong flavors? The recipe calls for 1 tablespoon paprika. For a most robust flavor, use 2 teaspoons regular paprika and 1 teaspoon smoked paprika instead.

Make your own mirepoix: The formula for making your own is 2 parts chopped onion to 1 part each diced celery and diced carrot. For this recipe, you need 1 cup chopped onion plus ½ cup each of diced carrot and celery.

Where to buy mirepoix: Trader Joe’s sells it fresh in 14.5-oz. tubs, and you can find it fresh near the bagged greens at many supermarkets. Cascadian Farm, Kroger, and other stores sell it frozen.

Use gloves: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

For more inspiration, check out these tasty ideas:

Yield: Makes 12 cups
Time: 50 minutes
  • ¼ cup lime juice
  • ½ teaspoon pure cane sugar
  • 1 teaspoon salt
  • 3 small radishes, thinly sliced
  • 1 fresh jalapeño chile, thinly sliced (see tip, recipe intro)
  • 1 medium avocado, peeled and chopped
  • 2 cups fresh or frozen mirepoix (10 to 12 oz.)
  • 1 medium poblano chile or bell pepper (any color), seeded and chopped (see tip, recipe intro)
  • 4 cloves garlic, minced
  • 1 tablespoon paprika (for more robust flavor, see tip in recipe intro)
  • ½ teaspoon ground cumin
  • 4 cups low-sodium vegetable broth
  • 3 15-oz. cans no-salt-added black beans, undrained
  • 1 28-oz. can no-salt-added crushed tomatoes, undrained
  • 2 tablespoons chopped fresh cilantro

Instructions

  1. To make Quick-Pickled Avocado: In a medium bowl combine lime juice, sugar, and ¼ teaspoon of the salt. Stir in radishes and fresh jalapeño chile. Gently stir in avocado. Cover and chill at least 30 minutes or up to 3 hours. Stir before serving.
  2. In a 4- to 6-quart pot cook mirepoix and poblano pepper over medium 6 to 8 minutes or until vegetables are tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
  3. Stir in garlic, paprika, cumin, and remaining ¾ teaspoon of salt; cook and stir 1 minute. Add broth, beans, and tomatoes. Bring to boiling; reduce heat. Cover and simmer 20 to 25 minutes or until flavors are blended, stirring occasionally. Stir in cilantro. Top servings with Quick-Pickled Avocado and additional cilantro.

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Trumpet Mushroom, White Bean, and Gnocchi Stew https://www.forksoverknives.com/recipes/vegan-soups-stews/trumpet-mushroom-stew-with-gnocchi/ https://www.forksoverknives.com/recipes/vegan-soups-stews/trumpet-mushroom-stew-with-gnocchi/#respond Tue, 21 Jan 2025 18:29:06 +0000 https://www.forksoverknives.com/?p=197619&preview=1 Looking for a tasty trumpet mushroom recipe that’s not fussy and has a modest ingredient list? Ready in just 40 minutes, this...

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Looking for a tasty trumpet mushroom recipe that’s not fussy and has a modest ingredient list? Ready in just 40 minutes, this hunger-busting mushroom and gnocchi stew makes excellent use of minimally processed whole-food ingredients, such as canned tomatoes and beans, prepared gnocchi, and store-bought mirepoix (a mix of sauteed onion, celery, and carrots). Umami-rich trumpet mushrooms add rich savory flavor to the broth, while the herbaceous notes of rosemary and oregano don’t go unnoticed (dried herbs are fine if you don’t have fresh). Gnocchi may be an unexpected addition to stews, but it contributes heft and a pleasant chewiness. Add white beans for extra protein and fiber, and you have a truly satisfying meal the whole family will enjoy.

Tips

Mushroom swap: If you don’t have trumpet mushrooms, feel free to use another variety of mushrooms, such as button, cremini, or portobello.

Gluten-free version: To make this gluten-free, use gluten-free gnocchi.

Make your own mirepoix: The formula for making your own is 2 parts chopped onion to 1 part each diced celery and diced carrot. For this recipe, you need 1 cup chopped onion plus ½ cup each of diced carrot and celery.

Where to buy mirepoix: Trader Joe’s sells it fresh in 14.5-oz. tubs, and you can find it fresh near the bagged greens at many supermarkets. Cascadian Farm, Kroger, and other stores sell it frozen.

For more inspiration, check out these tasty ideas:

Yield: Makes 16 cups
Time: 40 minutes
  • 2 cups fresh or frozen mirepoix (10 to 12 oz.)
  • 4 cloves garlic, minced
  • 1 to 1½ lb. fresh trumpet mushrooms
  • 8 cups low-sodium vegetable broth
  • 2 teaspoons dried oregano, crushed, or 2 tablespoons chopped fresh oregano
  • ½ teaspoon dried rosemary, crushed, or 2 teaspoons chopped fresh rosemary
  • 2 15-oz. cans no-salt-added white beans, rinsed and drained (3 cups)
  • 1 16-oz. package whole grain gnocchi
  • 1 medium red bell pepper, cut into thin bite-size pieces
  • 1 14.5-oz. can no-salt-added fire-roasted or regular diced tomatoes
  • 2 tablespoons balsamic vinegar

Instructions

  1. In a 6-quart pot cook mirepoix and garlic over medium 6 to 8 minutes or until vegetables are tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
  2. Meanwhile, cut tops off mushrooms. Thinly slice mushroom tops and cut stems crosswise into 1-inch-thick pieces. Set sliced tops aside.
  3. Add mushroom stems, broth, and dried oregano and rosemary (if using dried) to pot. Bring to boiling; reduce heat. Cover and simmer 10 minutes or until mushrooms are softened.
  4. Add beans, gnocchi, bell pepper, and mushroom tops to pot. Return to boiling; reduce heat. Simmer, uncovered, 5 to 7 minutes or until mushrooms and gnocchi are tender. Stir in tomatoes; cook 1 minute or until heated through. Just before serving, stir in fresh oregano and rosemary (if using fresh) and the vinegar.

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