Recipes

 
THE ALL NATURAL VEGAN (3).png

Always vegan and refined sugar-free, mostly gluten-free and oil-free

Vegan Lasagna Soup

This plant based comfort meals combines all the delicious flavors of lasagna, with the simplicity of soup. This simple vegan recipe is the perfect warming meal for winter. It is loaded with healthy vegetables and plant based protein making it nutritious and delicious! This lasagna soup recipe is: vegan, gluten-free, oil-free, dairy-free, plant based, high fiber, and high protein!



Happy Thursday friends! Today I have another vegan soup recipe for you all! It's no secret that I love soup. There are so many wonderful things to love about soup, I don't understand how some people are not fans of it. Soup is such a simple way to incorporate more plant based ingredients into your diet, yay for plant diversity! I assure you though, this soup recipe is sure to be a crowd pleaser! Not only is the flavor just *chefs kiss*, but this recipe is so simple it's insane. You can also make this recipe is a pressure cooker (Instapot/Ninja Foodi), making it even simpler!



This recipe is one of those recipes that makes me wonder why the world isn't vegan yet. This lasagna soup recipe tastes so much like traditional lasagna. You can serve this vegan recipe to your non vegan family, or guests, and they won't even realize it's vegan (or healthy!).


One of the key ingredients to creating this recipe is textured vegetable protein, or TVP. I have just recently discovered this ingredient, and let me tel you!! It has a texture similar to ground meat, but it's made from one simple plant based ingredient: Soy. TVP is actually the key ingredient in a lot of processed vegan meat substitutes, but when you use it in it's raw form, you don't have to worry about the added natural flavors that are't very natural at all, and the added oils and what not. I love when I discover ingredients like this, because it opens up and whole new world of possibilities in the all natural vegan kitchen!


Of course no lasagna recipe is complete without lasagna noodles. If you consume gluten, then you can simply use any regular lasagna noodles from the grocery store. However if you eat gluten-free, have celiac, or are just trying to eat less gluten, I have created an Amazon shopping list with some of my favorite gluten-free lasagna options.

I honestly don't have a preference, but they each provide something different. I love hearts of palm pasta, because it is low calorie, and because it is vegetable based, so it's a great way to incorporate more healthy plants into your diet! As always, I always encourage you to try something new when cooking, because the more plant based diversity in your diet the better!

Last, but certainly not least is this homemade tofu based ricotta. This vegan ricotta recipe is just one of my absolute favorites. I loved ricotta cheese before going vegan, so you can imagine the excitement when I realized just how simple it is to create vegan ricotta. This ricotta only takes a few simple ingredients that you can find at any grocery store!


This vegan ricotta is also amazing, because it is high protein! Everyone thinks it is so hard to get protein on a vegan diet, but I can not emphasize enough just how simple it is! It is truly amazing to me that people still believe this myth, because a simple recipe like this has similar amounts of protein as a traditional lasagna recipe, and it doesn't have all the unhealthy fats found in the non vegan alternative woo woo! With that said, I think it's time for the recipe!

Recipe:

Serves: 6

Total Time: 30 Minutes


Ingredients:

Soup:

  • 1 Box Gluten-free lasagna noodles

  • 2 Zucchini

  • 1 Cup mushrooms

  • 1 onion

  • 5 Cloves of garlic

  • 4 Cups vegetable broth

  • 1 Cup frozen spinach

  • 2/3 Cup Textured Vegetable Protein

  • 1 15oz Can of diced tomatoes

  • 1 Small can tomato paste

  • 1 Can tomato sauce

  • 1 Teaspoon miso paste (if using salted vegetable broth, you may not need to add this ingredient)

  • 2 Tablespoons Italian Seasoning

Tofu Ricotta:

  • 1 Block extra firm tofu

  • 1/2 Cup silvered almonds

  • 1/2 A lemon juiced

  • 1 Teaspoon miso paste

  • 1 Tablespoon nutritional yeast

  • (if needed) A splash of plant milk


Directions:

  1. Begin by dicing your onions, and mincing your garlic. (I love my Zulay's Kitchen premium quality garlic press) "NATURALVEGAN10". Add to a pot and sauté with water.

  2. Dice the mushrooms and add to the pot. Cook for about 5 minutes.

  3. Add all remaining soup ingredients, and cook on medium for 25 minutes.

  4. While the soup is cooking make the ricotta by simply combining all ingredients together in a high speed blender and blending until smooth.

  5. To serve, simply place in a bowl and top with a big scoop of the tofu ricotta. Enjoy!

Are you constantly struggling to find whole foods plant based vegan recipes? Sick of seeing a vegan recipe on Pinterest only to go to website and find the recipe is loaded with processed oils and sugars? Here at The All Natural Vegan I am committed to creating healthy vegan recipes that are plant based vegan, free of refined sugar (no coconut sugar either!), no vegan butter, no refined oil ( I sometimes use cold pressed oils in salads, I never heat oil, I cook 100% without oil!), and mostly gluten-free. I do not have a gluten allergy or gluten intolerance, but I am constantly creating gluten-free recipes and options! If this sounds like the way you eat, or want to eat make sure to subscribe to my email list so you never miss the next healthy recipe!