This delicious soup is vegan AND low carb! Filled with fresh veggies, konjac noodles and flavourful smoked tofu, you won’t miss the meat or carbs!
Konjac noodles, also called shirataki, are made from the konjac plant. Konjac is high in viscous fiber – a prebiotic that nourishes the bacteria living in your gut, can fight inflammation and boost immune function. Konjac noodles are very low in calories and carbs but very filling.
Smoked tofu is really easy to make. All you need is the following:
- Tofu. I like extra-firm tofu best for this recipe. Drain and blot the tofu with paper towel before cutting. Marinate for at least 30 minutes for the best flavour.
- Soy sauce. I prefer to use low sodium soy sauce.
- Liquid smoke. You can find this in with the barbecue sauces at your supermarket.
- Onion powder and garlic powder. For extra flavour
- Avocado Oil. Avocado oil has a high smoke point and works best for cooking at high temperatures. Canola oil also works.
- To save time, you can use frozen diced butternut squash in place of fresh.
- Add the broccoli into the soup near the end of the cooking time so it doesn’t get too soft.
- Use a variety of mushrooms this this recipe. In addition to white mushrooms, I also like to add shiitaki (just remove the stems prior to chopping as they can be a bit woody), enoki and oyster mushrooms.
This recipe is quick and easy to prepare and so comforting! This recipe will serve 4 or 2 with leftovers.
Thai Green Curry Soup With Smoked Tofu
This vegan soup is low carb, filled with veggies and topped with smoked tofu.
- 1 - 350 g pkg extra firm tofu diced
- 1/4 cup low sodium soy sauce
- 3 tsp liquid smoke
- 1/2 tsp garlic powder & onion powder
- 1 tbsp avocado oil
Thai Curry Soup
- 1 tbsp oil
- 1 large onion diced
- 2 cloves garlic minced
- 1 tbsp ginger minced
- 4 cups vegetable stock
- 2 - 400ml cans coconut milk
- 1 - 112g jar green curry paste i.e. Thai Kitchen
- 1 small butternut squash peeled, seeded and diced (approx. 1 1/2 cups)
- 2 cups mushrooms sliced
- 2 cups broccoli cut into florets
- 2 - 385g pkgs konjac noodles rinsed well in cold water
- salt and pepper to taste
- juice of 1 lime
- chopped cilantro and green onion for garnish (optional)
Add tofu cubes to medium sized bowl. Add soy sauce, liquid smoke, onion and garlic powder and stir to mix well. Set aside.
Add avocado oil to a large soup pot over medium heat. Add onion and cook until translucent. Add onion and garlic. Stir and cook for a minute longer.
Add stock, coconut milk and curry paste to the stock pot. Use a whisk to incorporate the paste into the liquid. Next add the butternut squash and mushrooms. Bring to a boil and reduce to simmer for 15 minutes or so until squash is cooked through.
While soup is simmering, heat olive oil in a large sauce pan over med-high heat. Add tofu to hot pan and brown on all sides. Turn down to low to keep warm.
Add konjac noodles and broccoli to soup. Season to taste with salt and pepper. Continue simmering soup for several minutes until broccoli is cooked through.
Add lime juice to soup, check the seasoning. Divide soup between 4 bowls. Top with tofu, cilantro and green onion and serve.
Ahh Stew Season… that’s a thing, right? Cozy up with a bowl if this goodness for Meatless Monday or any day of the week!
It’s filled with incredible flavors thanks to the harissa and spices, and is packed with veggies. Here’s what you’ll need to make it:
- canned diced tomatoes: serves as the base of the stew.
- vegetable broth: use a low sodium broth so you can control the amount of salt.
- butternut squash: peel and chop it yourself or buy it already prepped. You can even use frozen squash if you are in a pinch.
- harissa: a hot chili pepper paste native to Morocco and Nigeria. The main ingredients are roasted red peppers, chilis, caraway seeds, coriander seeds and cumin. Harissa’s heat works really well with sweet vegetables like squash and carrots. Start with a tablespoon and increase the amount to your desired level of spiciness.
- plain Greek yogurt or vegan alternative: adds creaminess and counter balances the heat.
- pumpkin seeds: adds additional protein and texture
This stew lasts for several days in the fridge and freezes well. I like to serve this with a crusty loaf of bread and butter. It’s so good!
Harissa Butternut Squash and Chickpea Stew
Big on flavour and packed with veggies, this vegan stew has hints of cinnamon, ginger and a bit of heat.
- 1 tbsp olive oil
- 1 onion diced
- 3 cloves garlic minced
- 2 carrots peeled and diced
- 3 ribs celery diced
- 1 bell pepper diced
- 1 large can diced tomatoes 796ml(28oz)
- 3 cups vegetable stock
- 3 cups butternut squash peeled, seeded and diced
- 1 large can chickpeas 540ml(19oz)
- 2 cups kale chopped
- 1 tsp cinnamon
- 1 tsp ground ginger
- 1 tsp cumin
- 2 tbsp mild harissa (see note)
- 1 1/2 tsp salt
- 1/2 tsp pepper
- garnish: plain Greek yogurt (or vegan alternative), pumpkin seeds
Add olive oil, onion, garlic, carrots, celery to a large soup pot and sauté for several minutes until onions are translucent. Add canned tomatoes, vegetable stock, butternut squash, drained chickpeas and bell pepper to soup pot.
Add harissa, cinnamon, ginger, cumin, salt and pepper to stew. Bring to a boil then reduce to simmer. Cook for 15-20 minutes or until squash is tender. Add chopped kale at the end of the cooking time and adjust seasonings, if desired.
When serving, add a dollop of yogurt to each bowl and top with pumpkin seeds. Enjoy!
The amount of harissa you add will depend on the type of harissa you use and your tolerance for heat. Start with a tablespoon and keep adding until you reach the desired spiciness.
Asparagus, zucchini and navy beans over buttery soft polenta. Lots of garlic, parmesan and a touch of olive oil. A nutritious and healthy bowl of goodness to fill you up. This recipe is really quick and easy so you can have dinner on the table in half an hour!
Creamy Polenta with Asparagus, Zucchini and Navy Beans
Buttery polenta and bright garlicky veggies. Hearty and easy to prepare!
large frying pan
medium sauce pan
- 2 tbsp olive oil
- 4 cloves garlic, minced
- 2 cups asparagus, trimmed, cut into 2 inch pieces
- 2 cups zucchini, cut into 2 inch pieces
- 1 398mL (14oz) can navy beans, drained and rinsed
- 1/3 cup chopped cilantro or Italian parsley
- salt and pepper to taste
- 1 cup cornmeal
- 4 cups water
- 1/4 cup butter
- 1/2 tsp salt, more to taste
- 1/3 cup parmesan, petals or grated
Pour olive oil into frying pan over medium heat. Add garlic, asparagus and zucchini and sauté for several minutes until veggies are just slightly underdone. Remove from heat.
Add water and salt to a medium sauce pan and bring to a light boil. Turn heat down to medium-low and slowly whisk in the cornmeal, ensuring there are no lumps. Simmer for 10 minutes, stirring frequently. At the end of the cooking time whisk in butter and adjust seasoning.
Return asparagus mixture to medium heat. Add navy beans and heat through. Stir in cilantro or parsley and season to taste with salt and pepper.
Divide polenta into four bowls, top each with asparagus mixture and top with parmesan. Enjoy!
Vegan option: Use plant based spread or a couple of tbsp olive oil in place of the butter and omit the parmesan.
‘Tis the season for comfort food! Like this super quick and tasty Hearty Vegetable Stew. I like to serve this with cornbread or over cauliflower mash. Perfect winter meal!
Hearty Veggie Stew
You won't miss the meat. This stew is so hearty and delicious!
- 2 cups sliced mushrooms
- 3 tbsp olive oil
- 1 medium onion diced
- 3 cloves of garlic minced
- 2 cups cubed sweet potato
- 2 cups cubed celery root
- 2 stalks celery diced
- 2 carrots diced
- 3 tbsp flour I use cassava flour
- 1 cup crushed tomatoes
- 4 cups vegetable broth
- 2 tsp salt
- 1 tsp pepper
- 2 tsp Italian seasoning
- 2 bay leaves
- 3 tbsp balsamic vinegar
- Chopped parsley for garnish
Heat olive oil in a large soup pot. Add mushrooms and sauté lightly to remove any additional moisture. Add onion and garlic and sauté for a couple of minutes.
Add sweet potato, celery root, celery and carrots and continue to sauté for another few minutes.
Add flour and stir to coat veggies. Pour in crushed tomatoes and stock.
Add bay leaves, vinegar and seasoning. Bring to a boil. Reduce to simmer and cook for 30 minutes or so until vegetables are tender. Adjust seasoning as needed.
I hope you love this recipe. It’s comforting, packed with veggies, fun to make and delicious. It works well as a side dish or entrée; for the family or for a dinner party. Who doesn’t love risotto?
Roasted Vegetable Risotto with Pine Nuts
Cooked in the traditional way, this risotto may take a little longer to prepare but it is so worth the extra effort. Works well as an entrée or side dish to grilled meat or poultry. This recipe will serve 4 as an entrée or 6 as a side.
- 4 cups assorted vegetables, diced i.e. yellow beets, mushrooms, asparagus, brussels sprouts, etc.
- 4-5 tbsp olive oil
- 1 small onion, diced
- 1/3 cup dry white wine
- 1 1/2 cups arborio rice
- 6 cups vegetable stock, warmed
- 4+ tbsp butter
- 1/3 cup parmesan cheese grated plus extra for serving
- salt and pepper to taste
- 3 tbsp fresh basil, chopped
- 1/4 cup pine nuts, toasted
Toss the chopped vegetables in 2 tablespoons of olive oil and season with salt and pepper. Add vegetables to a lined baking sheet and roast at 350° for 30 - 40 minutes.
While vegetables roast, start the risotto. In a large sauce pan place 2 tablespoons of olive oil and onion and sauté on meduim heat for a couple minutes until translucent. Add arborio rice, stir and continue cooking until rice has a very slight golden colour. Add wine and stir until absorbed into the rice. Add 1/2 cup of stock to rice and stir until absorbed. Continue adding stock 1/2 a cup at a time, stirring continously, until rice is al dente.
Turn of heat and add butter, parmesan, salt and pepper. Add in roasted vegetables and stir to combine.
Top with extra parmesan, pine nuts and basil. Enjoy!