wfpb soup

Healthy and easy vegan pasta e fagioli (Italian pasta and bean soup). Made with chickpea pasta, it is grain-free, gluten-free, and high in protein (16.8 g per 1 and 1/2 cups serving)!

High-Protein Vegan Pasta Fagioli Soup (grain-free, oil-free option}

onion,

celery

carrots,

garlic,

fine sea salt and black pepper

(1.25 L) water

(28-ounces) crushed tomatoes

Italian herb seasoning

butter beans

elbow chickpea pasta (see notes for options)

Heat the oil (or water) in a large...

Heat the oil (or water) in a large saucepan or pot over medium-low heat. Add the onion, carrots, 1 teaspoon salt, and 1/4 teaspoon pepper. Cook and stir for 5 to 6 minutes. Add the garlic and saute 1 minute longer.

Add the water, tomatoes, and Italian herbs. Bring...

Add the water, tomatoes, and Italian herbs. Bring to a boil. Reduce the heat to low, cover, and simmer for 15 minutes.

In a small bowl, coarsely mash 1 can...

In a small bowl, coarsely mash 1 can of the drained beans. Add to the soup along with remaining beans, and pasta, and simmer until the pasta is tender, 10 to 12 minutes. Season to taste with salt and pepper.

Creamy, healthy and easy-to-prepare spinach artichoke soup, made with pureed white beans. It is naturally vegan, gluten-free, high in protein, & low in calories.

Vegan Spinach Artichoke Soup {healthy, high protein, easy}

white beans

medium onion, ends trimmed, quartered

garlic, peeled

fine sea salt & black pepper

(750 mL) water

artichoke hearts, drained and chopped

nondairy milk OR water

Optional (but highly recommended): 2 teaspoons apple cider vinegar

In a blender, puree the drained beans, onion,...

In a blender, puree the drained beans, onion, garlic, herbs, 1/2 teaspoon salt and 1/4 teaspoon cracked pepper with the 3 cups water. Blend until completely smooth.

Pour the puree into a large saucepan. Heat...

Pour the puree into a large saucepan. Heat over medium-high heat until the mixture just begins a low  boil, Immediately turn down the heat to low. Cook, stirring occasionally, for about 15 minutes until soup thickens slightly.

Stir in the milk and spinach until blended,...

Stir in the milk and spinach until blended, then stir in the artichokes. Cook and stir for at least 5 minutes longer to blend the flavors.

Season with additional salt and pepper to taste...

Season with additional salt and pepper to taste and (optional) stir in the vinegar (this brightens the flavors of the soup). Serve!

Creamy Vegan Zucchini Potato Soup (oil-free option, 5 ingredients)

olive oil

potatoes (Gold

zucchini, trimmed,

(1 L) water

herbes de Provence

zucchini,

Heat the oil (or several tablespoons water, for...

Heat the oil (or several tablespoons water, for oil-free) in a heavy large saucepan over medium-high heat. Add onions; cook and stir 5 to 6 minutes until softened.

Add the potato and zucchini; cook and stir...

Add the potato and zucchini; cook and stir for 2 minutes.

Add the water, herbs,  and 3/4 teaspoon salt...

Add the water, herbs,  and 3/4 teaspoon salt and bring to boil. Reduce heat to medium-low, cover, and simmer for 15 to 20 minutes or until vegetables are tender, about 15 to 20 minutes.

Purée soup in batches in a high-speed blender....

Purée soup in batches in a high-speed blender. Return puree to same pan. Cook and stir over low heat to warm through. Season with salt and pepper to taste. Garnish with zucchini strips, if desired.

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