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Recipes with Whole Wheat Pasta

25 Easy Vegetarian Soup Recipes – Hearty Vegetarian Soup Recipes

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As soon as the temperatures drop, we swap our summer salads for a warm bowl of pleasant soup. However, if your quest for more plant-based options is wondering where to find a delicious vegetarian soup recipe, we’ve got you covered with our plant-based bowls.

Aside from being an ultra-leisurely option during the cold winter months, vegetarian soups have tons of nutritional benefits. A bowl of vegetable and bean soup can be a great way to increase your vegetable protein intake, says Jackie Newgent, RDN, CDN, plant-focused cook, culinary nutritionist, and author of The Clean & Simple Diabetes Cookbook.

In fact, vegetarian soups made with beans, legumes (like lentils), dairy, or eggs can be as high in protein as their meat-based counterparts, she notes. And the combination of vegetables, beans, and broth means you can quickly increase your daily fiber, protein, and water, adds Vandana Sheth, RDN, CDCES, FAND, registered nutritionist and author of My Indian Table: Quick & Tasty Vegetarian Recipes added. But if beans and legumes aren’t your forte, Newgent says mixing your soups can create a more personable texture.

If you’re trying to get more plant-based but your usual soup recipe isn’t vegetarian, Newgent suggests experimenting with swaps to tailor the recipe to your preferences. Recipes that use meat products can easily be replaced with vegetable meats on the market or mushrooms, and any meat broth (like chicken, beef, or bone broth) can be swapped out for a vegetable broth or a heartier mushroom broth, she says. Sheth adds that spices and herbs can be excellent substitutes for bouillon, and mixed beans or tahini are great additions for extra creaminess.

And vegetable and bean soups actually bring a superpower to the table. Combining beta-carotene-containing vegetables (like carrots and tomatoes) with fat (like olive oil or butter) can actually increase your body’s ability to absorb the carotenoids from these vegetables, Newgent adds.

If you’re not convinced to grab your stock pot and start cooking, Newgent says adding more vegetable soups to your diet can actually help you maintain a healthier body weight over time. “Because of its bulk, including nutrient-dense soups in your eating plan can increase satiety and, in turn, help you lose weight,” she says. But if you’re worried that a soup on broth will make you hungry, Sheth suggests grabbing a piece of crunchy whole wheat bread for a small extra helping to complete the meal.

1

Butternut squash turmeric soup

What better combination than pumpkin soup in winter? Butternut squash and carrots are mixed with turmeric for a bright orange hue, and a touch of coconut milk makes for an extra creamy spoon.

Get the Prescription from Prevention >>

2

Ginger noodle soup

For a light, bubbly noodle soup that has some of the good-natured benefits of fresh ginger, we love this ginger noodle soup. Swap the chicken broth for your preferred vegetarian option and mix the veggies as you wish.

Get the Prescription from Prevention >>

3

Spiced carrot soup with coconut cream

Pumpkin and potatoes are in the spotlight in winter, but a flavored carrot soup is a decadent and warming bowl that turns out ultra creamy and rich when mixed together. Swap the bone broth for your favorite vegetable option and this will be your new winter go-to.

Get the Prescription from Prevention >>

4th

Spring minestrone soup with homemade pesto

This transition period between winter and spring is the perfect time to reach into a warm bowl of this spring minestrone soup. With vegetables like leek, fennel, asparagus, and beans at their peak this season, you get a scalding bowl of calming soup to get you through those last chilly nights.

Get the Prescription from Prevention >>

5

Thai green curry soup

Use this Thai green curry paste in the back of your fridge in this incredibly nutritious and flavorful soup. It’s a bright green made from curry paste, snap peas, peas, spinach, and asparagus, all of which add a ton of nutrients to your bowl.

Get the Prescription from Prevention >>

6th

Pumpkin and carrot soup

If you’ve seen these little sugar squash in the grocery store before, this is the perfect opportunity to use them in a hearty soup. With just a few ingredients, you get a spicy and slightly sweet pumpkin soup that is perfect at this time of year.

Get the Prescription from Prevention >>

7th

Fiery black bean soup

Just swap the chicken broth for a vegetarian option and you get an incredibly hearty black bean soup that will keep the whole family happy. With bright flavors like tomatillos, poblano pepper, and fire-roasted tomatoes, you’ll crave this soup all season long.

Get the Prescription from Prevention >>

8th

Kale and Chickpea Soup

This incredibly simple kale and chickpea soup uses lemon peel to add brightness to every spoon, while kale and chickpeas work twice to keep you full with tons of fiber and protein.

Get the Prescription from Prevention >>

9

Super green mushroom orzo soup

Sometimes a clear brother with perfectly prepared vegetables is just the thing. Garlic, shallots, and celery play a major role here, but mushrooms, spinach, and broccoli add more weight to the flavorful bowl.

Get the recipe from Good Housekeeping >>

10

Creamy cauliflower soup with almond-thyme gremolata

We love a good side dish with roasted cauliflower, but mix it with the leeks, onions, and garlic and you get a creamy puree that warms you inside out. Use the half cup of heavy cream as the recipe suggests, or opt for a plant-based option like coconut or cashew milk for a low-fat soup.

Get the recipe from Good Housekeeping >>

11

Bell pepper and tomato soup

Tomatoes are in the spotlight in soup season, but mix up a few roasted red peppers for a punchy twist on the classic. The soup is made up of just a few ingredients, but the toasted red peppers bring out a charred, smoky, and vegetable sweetness that you will love.

Get the recipe from Good Housekeeping >>

12th

Tomato soup with parmesan crostini

If classic tomato soup is more your pace, this recipe should be a regular feature on your evening menu. Simply roasted tomatoes, garlic and onions are put in a saucepan with water and mixed until smooth. Yes, it really is that simple.

Get the recipe from Good Housekeeping >>

13th

Vegetable and cabbage soup

This time of year is all about cabbage, especially when it turns out juicy and soft when cooked in a soup. This vegetable-filled soup with onions, carrots, celery, white beans and fire-roasted tomatoes makes cabbage a star and sounds oh so good.

Get the recipe from Delish >>

14th

Red lentil soup with curry

Pack your bowl with a ton of vegetable protein and red lentil fiber. We love the flavored cashew topping, which adds a touch of texture and crispness to an otherwise smooth soup.

Get the recipe from Delish >>

fifteen

Copycat Olive Garden Minestrone Soup

If you’re a fan of endless minestrone soup, enjoy it from the comfort of your home with this copycat version of Olive Garden. Each spoon contains the same veggies, herbs, pasta, and beans you love, with the ability to customize the flavors and control what goes in the pot.

Get the recipe from Delish >>

16

Curry butternut squash soup

There’s always room for a classic butternut squash soup, but a touch of curry powder and coconut milk for creaminess will take your usual soup to the next level. We promise you will want this again and again.

Get the recipe from Delish >>

17th

Chickpea noodle soup

Just because you choose plant-based foods doesn’t mean you have to go without your chicken noodle soup. Enter the chickpea noodle soup with all of the same textures and flavors you love from the classic bowl but with high protein chickpeas to add weight.

Get the recipe from Delish >>

18th

Vegan tortilla soup

Attention spice lovers! This vegan version of your favorite soup is oh so good. With fire-roasted tomatoes, chipotles wrapped in adobo, jalapenos and more, you get a hot taste with every spoonful of this delicious soup.

Get the recipe from Delish >>

19th

Wild rice mushroom soup

For a meaty, filling soup that is still vegetarian, turn to wild rice and mushrooms. The touch of cream and parmesan at the end makes it oh so enjoyable, but the lighter flavors make for a longing vegetable soup that won’t make you feel heavy.

Get the recipe from Dishing Out Health >>

20th

Cozy white bean soup

Lemon, kale, and tarragon are the main players in this classic vegetable soup, and the addition of cannellini beans and potatoes makes it especially filling. You will crave bowls of the bright and warming soup all season long.

Get the recipe from A Couple of Cooks >>

21

Spinach Matzo Ball Minestrone Soup

Who says matzo ball soup can’t be vegetarian? This version borrows lots of veggies to create a minestrone-like soup with fluffy, spinach-speckled matzo balls that float in every bite for the nostalgia you’ve been looking for.

Get the recipe from Busy in Brooklyn >>

22nd

Creamy zucchini potato soup

You don’t see zucchini soup very often, but it should be! This deep green soup is full of incredible taste, the delicious consistency of the potatoes and a slight hint of cheese from the vegan nutritional yeast.

Get the recipe from Walder Wellness >>

23

Sweet potato and peanut soup

For a cool winter evening, a bowl of nutty sweet potato soup is just the thing for you. We love the addition of maple syrup for sweetness and garlic and chilli sauce for a kick that brings the perfect balance between sweet and savory to your spoon.

Get the recipe from Vegetarian ‘Ventures >>

24

Potato-Leek Soup

Soak in a bowl of creamy, dreamy potato and leek soup perfect for those following a Whole30 or Paleo diet plan. Creamy potatoes are fortified by adding cream that is right for you, such as heavy cream, non-dairy cream, or even coconut milk. Be sure to replace the vegetable broth with the chicken broth in the recipe.

Get the recipe from The Defined Dish >>

25th

Vegan curry coconut soup with black beluga lentils

If you think you might not like classic lentil soup, think again. This recipe brings a ton of flavor and texture in unexpected ways. “I love every way to add lentils, and this soup is a super delicious way to enjoy,” says Newgent. “The use of a lot of fresh ginger root and curry powder gives this soup a wow-worthy taste.”

Get the recipe from Jackie Newgent >>


Arielle Weg is co-editor at Prevention and loves to share her favorite obsession with wellness and nutrition.

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Recipes with Whole Wheat Pasta

Guiding the way to thrive

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Jan Juc naturopath Rebecca Winkler has always found joy in the practice of cooking nourishing meals for others.

That pastime spilled over into developing recipes and it was during lockdown that her culinary passion led her to become a qualified plant-based chef and a raw dessert chef.

Now the mum-of-two has expertly thrown all of her skills into the mix to achieve a long-held goal of producing a book.

Released as an eBook, with a print version to hopefully follow, 14 Day Whole Food Feast is a comprehensive two-week meal plan designed to nourish the body and delight the tastebuds.

Within its pages are recipes for whole food snacks, lunch and dinner meals, lunchbox ideas, and time-saving tips.

14 Day Whole Food Feast by Rebecca Winkler is available now as an eBook.

“My motivation was both personal and professional,” Rebecca says.

“On a professional note, I found so many patients were having difficulty finding family-friendly, whole food recipes to help them navigate various dietary needs.

“The recipes are easy to follow, a shopping list is provided and time frames are taken into account so slower cooked meals or more time-consuming recipes are saved for weekends.”

Rebecca says the eBook can function purely as a recipe resource or be followed meticulously for a 14-day reset.

“Food prep guidance is given at the start of each week in order to get ahead and be organized as possible.

The eBook includes lunch, dinner and snack ideas, as well as shopping lists and naturopathic advice.

“Dinners are often incorporated into leftovers for lunch the next day and naturopathic guidance is provided around ways to maximize your time by incorporating regular exercise and practicing self-care.”

The idea for the book began to brew in 2019 during a solo trip Rebecca took with colleagues which gave her the space to establish a clear vision for the content she wanted to share.

“I began developing and refining recipe, enlisting a beautiful photographer and graphics team to allow my dream to be realised.

“The long-term plan is to release a number of other eBooks and, eventually, print a hard copy, real-life book to be loved and to splash your chocolate and bolognaise sauce on. The kind of recipe book that you find yourself grabbing time and time again.”

The eBook is filled with nutritious recipes and much more.

So, what are some of Rebecca’s personal favorites featured in her carefully curated eBook?

“Ooh, that’s like trying to choose a favorite child,” she laughs.

“I know it might seem boring, but the slow-cooked bolognaise with hand-made gluten-free fettucine is an absolute favourite.
“We make it weekly in my house and every time my kids exclaim ‘this is the best bolognaise ever’.”

The slow cooked beef pie, kafir lime chicken balls and whole food cranberry bliss balls are also hard to pass up, she says.

Rebecca avoids listing ideal ingredients for people to incorporate into their diet, instead saying the most beneficial ingredients are those that make you feel at your best.

“Not everyone tolerates grains, some don’t tolerate fruit, others have difficulty digesting meat and protein.

“My advice is to listen and take note of how your body feels when you eat.

“Are you bloated, do you have pain in your gut, loose stools, headaches or fatigue?

Rebecca is a qualified naturopath, as well as being a plant-based chef and raw dessert chef.

“I am more inclined to advise people to source good quality ingredients, grow what they can, and cook from scratch as much as time and money allows.

“Eat three meals a day and snack only if you are hungry, growing, pregnant or exercising.

“Try to consume 30-35ml of water per kg of body weight. Add plenty of vegetables, fresh herbs, variety and colour.

“Our gut flora thrives on variety, so mix up your veggies, fruits, grain, legumes and proteins. Eat the rainbow.”

To get the most out of the eBook, the author suggests reading it from cover-to-cover and choosing a 14-day period where you are at home and have minimal social engagements.

Rebecca is passionate about naturopathy which she describes as a holistic, comprehensive view of the body in its entirety and “a wonderful adjunct to Western Medicine for patients as it ensures medical due diligence is exercised, adequate diagnostic testing where appropriate and an individualized approach to restoring health”.

Rebecca’s advice is to “eat the rainbow” when it comes to healthy food choices.

She says many of her clients are seeking ways to regain optimal health following extended periods of lockdown during the pandemic.

“There is no doubt that most of us found ourselves allowing more in alcohol and comfort foods over lockdown, which is nothing to feel ashamed about.

“In such a difficult, confining and overwhelming time, we sought comfort where ever it may lie for us.

“This is not a failure, it was merely a way for so many to cope. I never judge anyone’s choices, I merely try to support, understand and listen.

“Often we already know what we need to do to rebuild or move forward, simply sharing and being heard without shame or judgment is therapeutic.

“I cannot describe to you the genuine joy that seeing people thrive provides.”

14 Day Whole Food Feast retails for $19.95 and on the Rebecca Winkler website. Discover more and contact Rebecca via her Facebook page, Instagram @rebeccawinklernaturopath or email [email protected]

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Recipes with Whole Wheat Pasta

Get to know farro and other superfood whole grains

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By Casey Barber, CNN

Quinoa has reached a level of superfood status not seen since the great kale takeover of the aughts. Equally embraced and mocked in pop culture, it’s become the symbol of the grain bowl generation. It’s not the only whole grain that’s worth bringing to the table, however.

The world of whole grains is wide, and if quinoa and brown rice have been the only grains on your plate, it’s time to expand your palate. Here’s an introduction to whole grains, along with tips for cooking and enjoying them.

What’s a whole grain?

The term “whole grains” encompasses all grains and seeds that are, well, whole. They retain all their edible parts: the fiber-rich outer bran layer; the carbohydrate-rich endosperm center, which makes up the bulk of the grain itself; and the inner core, or germ, which is packed with vitamins, protein and healthy fats.

On the other hand, refined grains such as white rice and all-purpose flour have been milled to remove the bran and germ, stripping away much of the fiber, protein and vitamins, and leaving only the starchy endosperm.

“A lot of people don’t realize that whole grains contain several grams of protein in addition to vitamins and antioxidants,” said Nikita Kapur, a registered dietitian nutritionist in New York City. With every serving of whole grains, “you get a ton of minerals, B vitamins and fiber, which is especially important for good health.”

So-called “ancient grains” fall under the umbrella of whole grains, though the phrase is more of a marketing term than a marker of a more nutritious option. Ancient grains refer to whole grains like millet, amaranth, kamut and, yes, quinoa that have been the staple foods of cultures for several hundred years. They are not hybridized or selectively bred varieties of grains, like most modern wheat, rice and corn.

And though quinoa has gotten all the press as a whole grain superfood, there’s good reason to try others. Trying a variety of whole grains isn’t just a way to mix up your same-old side dish routine. It’s also a chance to get a wider portfolio of minerals and more into your diet.

“Suffice to say, we need to have a more diverse plant-based diet” to get the full complement of recommended nutrients in our meals, Kapur said, “and we can’t get it from the same 10 or 20 foods.

“One grain might have more manganese, another more zinc or magnesium, and another more protein,” she added. “Try one as a pasta, one as a porridge — you do you, as long as there’s a variety.”

Familiar foods like oats, corn, brown and other colors of rice, as well as wild rice (which is an aquatic grass), are all considered whole grains, but there are many others you’ll want to add to your regular repertoire.

Some whole grains to get to know

amaranth is a tiny gluten-free grain that can be simmered until soft for a creamy polenta-like dish, but it also makes a deliciously crunchy addition to homemade energy bars or yogurt bowls when it’s been toasted. To toast amaranth seeds, cook over medium heat in a dry pan, shaking frequently until they begin to pop like minuscule popcorn kernels.

Buckwheat is gluten-free and botanically related to rhubarb, but these polygonal seeds (also called groats) don’t taste anything like fruit. You might already be familiar with buckwheat flour, used in pancakes and soba noodles, or Eastern European kasha, which is simply toasted buckwheat.

Faro is the overarching Italian name for three forms of ancient wheat: farro piccolo, or einkorn; farro medio, or emmer; and farro grande, or spelled. The farro you typically find at the store is the emmer variety, and it’s a rustic, pumped-up wheat berry that’s ideal as a grain bowl base. Or make an Italian-inspired creamy Parmesan farro risotto.

Freekeh is a wheat variety that’s harvested when unripe, then roasted for a surprisingly smoky, nutty flavor and chewy texture. Freekeh’s taste is distinctive enough that it steals the spotlight in your meals, so use it in ways that highlight its flavor. It’s fantastic in a vegetarian burrito bowl paired with spicy salsa, or in a warming chicken stew.

kamut is actually the trademarked brand name for an ancient type of wheat called Khorasan, which features large grains, a mild taste and tender texture. It’s a good, neutral substitute for brown rice in a pilaf or as a side dish. Or try this high-protein grain in a salad with bold flavors like arugula, blood orange and walnut.

millet is a gluten-free seed with a cooked texture similar to couscous. Teff is a small variety of millet that’s most frequently used as the flour base for Ethiopian injera flatbread. Try raw millet mixed into batters and doughs for a bit of crunch, like in this millet skillet cornbread recipe, or use either teff or millet cooked in a breakfast porridge.

How to cook any whole grain

While cooking times vary for each grain, there’s one way to cook any whole grain, whether it’s a tiny seed or a large, chewy kernel: Boil the grains like pasta.

Bring a large pot of water to a boil and add a handful of kosher salt. Add the grains and cook, tasting as you go, until tender. Small grains like amaranth and quinoa can cook fully in five to 15 minutes, while larger grains like farro and wild rice can take anywhere from 30 minutes to one hour — so keep an eye on your pot and check it frequently.

Drain well in a mesh strainer (to catch all those small grains) and either use immediately or allow to cool slightly, then refrigerate for later meals. Cooked whole grains can also be portioned, frozen and stored in airtight bags for up to six months.

If you want to cook your whole grains in an Instant Pot or other multicooker, this chart offers grain-to-water ratios for many of the grains mentioned here.

The CNN Wire
™ & © 2021 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

Casey Barber is a food writer, illustrator and photographer; the author of “Pierogi Love: New Takes on an Old-World Comfort Food” and “Classic Snacks Made from Scratch: 70 Homemade Versions of Your Favorite Brand-Name Treats”; and editor of the website Good. foods Stories.

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Recipes with Whole Wheat Pasta

Travel: A quaint county seat with Mayberry charm | Lifestyles – Travel

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I finally ventured out for my first road trip of 2022 earlier this month. It’s been way too long since I took a little trip and it was long overdue. My last little getaway was in Chicago the week of Christmas. The day I returned I wasn’t feeling very well and an at-home test confirmed that I had COVID — again.

The first time was in November 2020 and it was a severe case that landed me in the hospital with pneumonia and difficulty breathing and then many months of recovery. Luckily this time around it just lasted a couple of weeks. At the same time I was pushing through COVID we were in the process of moving. And my Dad, who had tested positive for COVID not long before me, passed away. So, it’s been a heck of a start to 2022. A getaway was much needed.

It was a brief 24 hours in the Indianapolis area, but as always I packed a bit in and had a lot of good food. On our way down we stopped off in Rensselaer for lunch at Fenwick Farms Brewing Co. and took a little walk to check out the murals that are part of the Ren Art Walk. That evening I attended a media opening of the newly reopened Dinosphere exhibit at the Children’s Museum of Indianapolis.

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It’s a place I adore and still enjoy visiting even though my kids are teenagers and young adults now. I love being greeted by the huge Bumblebee character on the way in from what is probably my favorite action move, “The Transformers.” The largest children’s museum in the world has so much to see and I’ve loved having the chance to explore it both with and without my kids.

After the event it was a quick overnight at Staybridge Suites in Plainfield, and in the morning we headed to Danville. Danville is the county seat of Hendricks County. I adore county seats with downtown squares and this is one of my favorites. On an earlier visit there we were in town for the Mayberry in the Midwest festival, which had lots of activities related to the classic TV show “The Andy Griffith Show” that was set in the fictional town of Mayberry.

Danville definitely has that charming, inviting, friendly small town vibe that feels like it could be a sitcom setting. We ate at the Mayberry Cafe where old episodes play on television screens and the menu is full of down-home, made-with-love comfort foods, with a specialty being “Aunt Bee’s Famous Fried Chicken.” I tried it and it was very tasty. The whole place made me smile like Opie after a fishing outing with his dad.

This time our dining destination was The Bread Basket. I had tried their desserts at a few events, but it was my first time dining in. It’s located in a house that was built for the president of Central Normal College in 1914 and is cute and cozy. It’s a breakfast and lunch spot, so plan to go early and be prepared for a wait during peak times (but it’s well worth it).

My Dilly Turkey Sandwich on fresh wheat nut bread with an Orchard Salad was delicious. I loved that they had a combo option where you could pick a half sandwich and half salad or cup of soup. But the desserts are the real star here. I stared at that dessert case for several minutes — and I wasn’t the only one.

I was seated next to it, and watched intently each time they removed a pie or cake from the case to cut a slice. I tried the Hummingbird Cake, which was a perfect treat without being too rich, and then noticed another that was so unique I had to get a slice to take home — the Blackberry Wine Chocolate Cake. If you go there and are overwhelmed with choices, go with this. You won’t regret it.

After lunch, we made our way over to the Hendricks County Historical Museum & Old County Jail, which is just off the square. For someone like me who loves history, this was a wonderful stop to incorporate into our day. It was built in 1866 and used as a jail all the way up until 1974. You can go into the old jail cells (two on the female side and four on the male side) and tour the sheriff’s home.

An exhibit has information and artifacts from when Central Normal College existed (later Canterbury College). There’s also a temporary chronological exhibit about music and musicians, featuring many Hoosier hitmakers.

After the visit, I took a breezy little walk around the square, where I was reminded that there is a nostalgic old movie theater. The historic Danville Royal Theater dates back to the early 1900s and shows current movies for just $5 a ticket.

It was then getting close to dinner time, so we decided to eat before we headed back home. A place in the nearby town of North Salem had been recommend to me and I am so glad we took time to visit. I chatted for a few minutes with Damiano Perillo, owner of Perillo’s Pizzeria. He’s a native of Palermo, the capital of Sicily. The food is authentic and almost all of it is made fresh daily, including their garlic rolls, marinara and alfredo sauces. The New York-style pizzas are perfection.

They even have a nearby garden where they grow many of the fresh vegetables and herbs used in their dishes. They have gluten free pastas, too, and the lady at the next table had some and was raving about it. We also tried the homemade Sicilian cannoli and the limoncello flute, and trust me when I say to definitely not skip dessert.

There was one last food stop. Although we had just eaten, I realized we’d be driving right by Rusted Silo Southern BBQ & Brewhouse in Lizton and just couldn’t pass it up. I made my husband pull in and pick up some food to go. We got the brisket and their house made pimento cheese, chorizo ​​and kielbasa and took it home. I was introduced to it last fall and there is a reason they have been voted Best BBQ in the Indy area four years in a row. I loved hearing about how this eatery located next to a railroad literally stops trains in their tracks to get food from this award-winning BBQ joint.

All three of these places — The Bread Basket, Perillo’s Pizzeria and Rusted Silo are ones that you should absolutely include in your itinerary if you happen to be in the Indianapolis area.

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