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Soup, Stew, and Chili Recipes


Bean Soup

Bean Soup
  • 1 medium onion, chopped
  • 2 tsp minced garlic
  • 2 T oil
  • 2 C vegetarian broth or salsa (or a combination)
  • 1 15-oz can diced or crushed tomatoes
  • 1 15-oz can red kidney beans, rinsed
  • 1 15-oz can vegetarian refried beans
  • 1 15-oz can black beans, rinsed
  • 1⁄2 tsp cumin
  • pepper, to taste

In a large pot, sauté onion and garlic in oil. Add all other ingredients and bring to a boil. Reduce heat and simmer for about 10 minutes.


Best and Fastest Chili

Best and Fastest Chili

from The Convenient Vegetarian

  • just under 1 C boiling water
  • 1 C TVP (textured vegetable protein)
  • 1 T canola or olive oil
  • 1 onion, coarsely chopped
  • 1 green bell pepper, diced
  • 2 15-oz cans diced or crushed tomatoes
  • 1 15-oz can pinto, kidney, or black beans
  • 1 3-oz can tomato paste
  • 1 2-oz can diced jalapeño chilies; or 2 fresh hot chilies, diced
  • 2 T chili powder
  • 2 tsp ground cumin
  • 2 tsp garlic powder
  • 2 tsp dried oregano
  • 1⁄4 tsp allspice (optional)

In a small bowl, pour boiling water over TVP. Set aside.

In a large skillet, heat oil over medium heat. Sauté onion and bell pepper until tender (about 8 minutes). Add TVP and remaining ingredients; mix thoroughly. Simmer 30 minutes. Serve alone or over cooked grain of your choice.

Variation: Substitute two thawed and crumbled veggie burgers for the reconstituted TVP.


Black Bean and Vegetable Stew

Black Bean and Vegetable Stew

from A Taste of Vitality

  • Stew
    • 1 1⁄2 tsp olive oil
    • 2 large onions, diced
    • 5 carrots, diced
    • 1 C chopped celery (about 3 stalks)
    • 1 large red bell pepper, diced
    • 4 garlic cloves, minced
    • 1 T cumin powder
    • 2 tsp dried oregano
    • 1⁄4 tsp cayenne (or more to taste)
    • 3⁄4 tsp ground fennel seeds
    • 2 T dried basil
    • 2 C black beans, cooked and drained
    • 1 C corn, frozen
    • 14 oz tomatoes, low sodium
    • 8 oz prepared seitan, cubed (optional)
    • 1 1⁄2 C water
    • 1⁄4 tsp sea salt
    • 1 T tamari soy sauce
  • Garnish
    • 3 T cilantro, finely chopped
    • 3⁄4 C green onions, finely chopped (about 6 stalks)

Heat a large pot over medium-high heat and add oil. Sauté onion, carrots, celery, red bell pepper, and garlic, sealing one at a time (about 30 minutes total).

Add the cumin powder, oregano, cayenne, fennel seeds, and basil, and cook another 2 minutes.

Add the beans, corn, tomatoes, seitan (including the liquid), water, and salt, and simmer for 10+ minutes.

Before serving, stir in tamari. Garnish each bowl with cilantro and green onions.

Variations: Use less black beans and/or seitan if less protein is desired; substitute tempeh for seitan to eliminate gluten from dish; use a fresh, low-salt vegetable broth in place of water for fuller flavor; add chopped collard greens near end of cooking; use chili powder in place of the cumin, oregano, and cayenne.


Black Bean Soup with Orange Juice

from The Convenient Vegetarian

  • 1 T canola or olive oil
  • 2 carrots, finely diced
  • 2 stalks celery, thinly sliced (optional)
  • 1 medium onion, minced
  • 1 C vegetable broth, or 1 C water + 1 T tamari (or miso or soy sauce)
  • 2 15-oz cans black beans, or 4 C cooked
  • 1⁄2 C orange juice
  • 2 tsp cumin
  • 2 tsp ground coriander
  • 2 limes, juiced
  • 2 tsp salt
  • 1 tsp freshly ground black pepper

In a large saucepan, heat oil over medium heat. Sauté carrots, celery, and onions until tender (about 7–10 minutes). Add broth, beans, orange juice, and spices. Simmer covered for 10 minutes, stirring occasionally. Add lime juice, salt, and pepper.

For a smoother soup, use a hand blender to purée soup for 30 seconds, or remove portion of soup to blender of food processor, liquify, and return to soup pot.


Chuckwagon Stew

from Vegan Vittles © J. Stepaniak, 1997

  • 3 C water or vegetable broth
  • 1 8-oz package tempeh, cut into 1⁄2-inch cubes
  • 4 medium carrots, peeled and sliced
  • 2 medium potatoes, peeled and cut into bite-size chunks
  • 2 medium onions, cut into wedges
  • 1⁄2 C ketchup
  • 1⁄4 C soy sauce
  • 2 tsp olive oil (optional)
  • 1 tsp garlic granules
  • 1 tsp dried tarragon leaves
  • 1⁄4 tsp ground black pepper
  • 1⁄4 C whole wheat pastry flour
  • 1⁄3 C cold water
  • 1–2 T minced fresh parsley (optional)

Place the first 11 ingredients in a 4 1⁄2-quart saucepan or Dutch oven. Bring stew to a boil. Reduce heat to medium low, and cover the pan. Simmer until the vegetables are tender (about 30 minutes), stirring occasionally.

Place flour in a small bowl or measuring cup. Gradually stir in the water, beating vigorously with a fork until the mixture is smooth.

Stir the flour-water mixture into the stew. Cook, stirring constantly, until the gravy is thickened and bubbly.

Ladle into soup bowls to serve. Garnish each serving with the parsley, if desired.


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