Cooking with Tammy Kelly: So Hearty Vegetarian Soups You Will Never Miss the Meat!
These hearty, filling vegetarian soups are so packed with protein, fiber, and savory depth that you will not miss the meat. Not only are they hearty and satisfying, but they can also be easily prepared ahead of time, making them a great option for busy weeknights. From creamy, slow-cooker favorites to protein-packed chilis, these recipes offer a satisfying, swarm you up from head to toe feeling that makes for a perfect, complete meal.
However, Meat Lovers, feel free to add chicken, beef or pork!
Slow Cooker Quinoa Chili
(This is the soup recipe the Cooperative Extension Staff in Lenoir County made for the CCA Soup and a Bowl event, big hit! It was served by Master Gardener Jeanne Holmes)
2 red onions, thinly sliced lengthwise, plus more, finely chopped, for serving
1 medium sweet potato, chopped
1 large carrot, chopped
1 dried ancho chili, crushed (or 2 tablespoons crushed red pepper flakes)
1 medium jalapeño, finely chopped, plus more for serving
6 cloves garlic, thinly sliced
1 bay leaf
1 (15-ounces) can chickpeas, drained, rinsed
1 (15-ounces) can kidney beans, drained, rinsed
1 (15-ounces) can pinto beans, drained, rinsed
10 ounces frozen corn
6 ounces tomato paste
3 cups low-sodium vegetable broth or water
2 cups chopped cauliflower florets
1 cup tri-colored quinoa
3 tablespoons reduced-sodium soy sauce
2 tablespoons neutral oil
4 teaspoons dried oregano
1 tablespoons apple cider vinegar
1 tablespoons ground cumin
1 tablespoons smoked paprika
1 (28-ounces) can crushed tomatoes
1 Tbsp. cayenne (optional)
Kosher salt
In a large slow cooker, mix onions, potato, carrot, chile, jalapeño, garlic, bay leaf, chickpeas, kidney beans, pinto beans, corn, tomato paste, broth, cauliflower, quinoa, soy sauce, oil, oregano, vinegar, cumin, and paprika until combined. Add crushed tomatoes, then fill can with water and pour into slow cooker. Cover and cook on high for 3 hours.
Cover and cook on high for 3 hours. After 3 hours, start testing potato and carrot for tenderness. Continue to cook until potato and carrot are easily pierced with a knife, about 1 hour more.
Add cayenne (if using); generously season with salt and stir to combine. Cover and continue to cook until flavors have melded, about 1 hour more.
Divide chili among bowls. Top with onions, jalapeño, cheese, avocado, and cilantro. Serves 10.
Ginger Noodle Soup
3 tablespoon olive oil
9 shallots, diced
3 bunch green onions, chopped, green and white divided
5 cloves garlic, minced
6 tablespoon ginger, fresh, minced
16 ½ cups low sodium vegetable broth
6 five star anise, or ½ teaspoon fennel seeds, or ½ teaspoon anise seed or ½ teaspoons Chinese
five spice, (I am not a huge fan of this spice so I omit from the recipe)
6 tablespoon low sodium soy sauce
30 ounces cremini mushrooms, sliced
18 ounces rice noodles, or I found a chopped noodle that you use in soups that I like to
4 ½ heads bok choy, roughly chopped
Sesame seeds, optional for topping
Red pepper flakes, optional for topping
Cilantro, optional for topping
Heat 1-2 tablespoons olive oil in a medium-sized stockpot over medium heat. To the oil add the diced shallots and mix well. Cook over medium heat for 4-5 minutes, or until the shallots turn translucent and start to soften. Stir often.
Chop the end off of each green onion- dividing the white part from the green part. Chop and set aside the green part for topping. Meanwhile, finely chop the white part of each green onion.
Add the white part of the green onions, minced garlic, and ginger to the shallots and mix. Cook, stirring occasionally, for 1-2 minutes or until garlic and ginger is fragrant.
Carefully pour the vegetable broth into the pot and bring to a simmer. To the pot add the star anise and soy sauce. Cover and continue to simmer for 10 minutes.
Remove lid from the pot and carefully remove and discard each star anise from the soup.
Add the sliced mushrooms, uncooked noodles, and bok choy to the pot and simmer for 5-8 minutes, or until noodles and bok choy are tender. Season to taste.
Divide soup between bowls and garnish with sesame seeds, the green parts of green onions, chopped cilantro, and red pepper flakes (if desired). My faves are the cilantro and red pepper flakes. Serves 6.
High Protein Lentil Soup
¼ cup extra virgin olive oil
1 medium yellow or white onion, chopped
2 carrots, peeled and chopped
4 garlic cloves, pressed or minced
2 teaspoons ground cumin
1 teaspoon curry powder
½ teaspoon dried thyme
1 large can (28 ounces) diced tomatoes, lightly drained
1 cup brown or green lentils, picked over and rinsed
4 cups low sodium vegetable broth
2 cups water
1 teaspoon salt, more to taste
Pinch of red pepper flakes
Freshly ground black pepper, to taste
1 cup chopped fresh collard greens or kale, tough ribs removed
1 to 2 tablespoons lemon juice (½ to 1 medium lemon), to taste
Warm the olive oil in a large Dutch oven or pot over medium heat. One-fourth cup olive oil may seem like a lot, but it adds a lovely richness and heartiness to this nutritious soup.
Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.
Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.
Transfer 2 cups of the soup to a blender. Securely fasten the lid, protect your hand from steam with a tea towel placed over the lid, and purée the soup until smooth. Pour the puréed soup back into the pot. (Or, use an immersion blender to blend a portion of the soup.)
Add the chopped greens and cook for 5 more minutes, or until the greens have softened to your liking. Remove the pot from the heat and stir in 1 tablespoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. For spicier soup, add another pinch or two of red pepper flakes.
Serve while hot. Leftovers will keep well for about 4 days in the refrigerator, or can be frozen for several months (just defrost before serving). Serves 4-6.
Spicy Black Bean Soup
2 tablespoons extra-virgin olive oil
2 medium yellow onions, chopped
3 celery ribs, finely chopped
1 large carrot, peeled and sliced into thin rounds
6 garlic cloves, pressed or minced
4 ½ teaspoons ground cumin
½ teaspoon red pepper flakes (use ¼ teaspoon if you’re sensitive to spice)
4 cans (15 ounces each) black beans, rinsed and drained
4 cups (32 ounces) low-sodium vegetable broth
¼ cup chopped fresh cilantro (optional)
1 to 2 teaspoons sherry vinegar, to taste, or 2 tablespoons fresh lime juice
Sea salt and freshly ground black pepper, to taste
Optional garnishes: diced avocado, extra cilantro, thinly sliced radishes, tortilla chips…
Heat the olive oil in a large Dutch oven, soup pot over medium heat until shimmering. Add the onions, celery and carrot and a light sprinkle of salt. Cook, stirring occasionally, until the vegetables are soft, about 10 to 15 minutes
Stir in the garlic, cumin and red pepper flakes and cook until fragrant, about 30 seconds. Pour in the beans and broth and bring to a simmer over medium-high heat. Cook, reducing heat as necessary to maintain a gentle simmer, until the broth is flavorful and the beans are very tender, about 30 minutes.
Transfer about 4 cups of the soup to a stand blender, securely fasten the lid, and blend until smooth (never fill your blender past the maximum fill line, and beware the steam that escapes from the top of the blender, it’s very hot). Or, use an immersion blender to blend a portion of the soup.
Return the pureed soup to the pot, stir in the cilantro, vinegar/lime juice and salt and pepper, to taste. Serves 6.
Creamy Wild Rice and Mushroom Soup
4 tablespoons olive oil
4 tablespoons unsalted butter
2 yellow onion, finely chopped
1.5 cup finely chopped carrots
1 cup finely chopped celery
16 ounces mushrooms, sliced
3 garlic cloves, minced
2 cups dry wild rice blend
2 tablespoons Herbs De Provence, see recipe below
2 teaspoons kosher salt
1 teaspoons black pepper
8 cups (1 quart) lower sodium vegetable broth
1 ½ cups heavy cream (sub cashew cream, recipe below)
¾ cup finely grated or shredded Parmesan cheese
Measure out heavy cream and let it sit at room temperature while you prepare soup. Or, prepare cashew cream, if using.
Heat oil and butter in a large stockpot or Dutch oven over medium-high heat. Once hot, add the onion, carrots, and celery, and cook for 8 minutes, or until softened.
Add mushrooms and garlic, and stir to combine. Cook for 6 to 8 minutes, stirring only occasionally, until the mushrooms are soft and slightly golden.
Add rice and stir to coat. Let the rice cook for 1 to 2 minutes to lightly toast the grains. Stir in poultry seasoning, salt, and pepper.
Add broth and 1 cup of water; stir well. Bring the mixture to a low boil, cover, reduce heat to medium-low, and simmer for 45 to 60 minutes, or until the rice is tender.
Remove the lid and stir in the heavy cream (or cashew cream). Gradually sprinkle in the Parmesan cheese, stirring continuously to avoid clumping, until all is combined. Remove from heat and ladle into bowls. Serves 12.
Herbs De Provence
2 teaspoons dried marjoram
2 teaspoons dried thyme
1 teaspoon dried basil
1 teaspoon dried rosemary, crumbled
1 teaspoon dried sage
¼ teaspoon dried lavender (optional)
⅛ teaspoon ground fennel
Combine all ingredients in bowl. (Herbes de Provence can be stored in airtight container at room temperature for up to 2 months.)
Cashew Cream
1 cup raw cashews
½ cup water
2 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 garlic clove, peeled
½ teaspoon sea salt
Place the cashews, water, olive oil, lemon juice, garlic, and salt in a high-speed blender and blend until completely smooth and creamy.
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