Whether it’s football Sunday or just a weeknight dinner, hearty and comforting dishes are a must during the fall and winter months. Even better? When there’s a fridge-full of nutritious soups on hand, creativity is never lacking. These soup-based, plant-forward recipes developed by NYC-based registered dietitian Jennifer Cole will leave you saying, “soups up!”
Chickpea Pad Thai
Is there really anything better than a warm bowl of nutty noodles? This plant-based pad Thai has all the flavor you’re looking for and makes enough to feed the entire family. Weekday dinner, check.
Ingredients:
- Vermicelli rice noodles
- Soupergirl’s Thai Chickpea Extravaganza
- Raw bean sprouts
- Coconut aminos (I used Coconut Secret)
- Ground ginger
- Garlic powder
- Cilantro
- Scallions
- Peanuts
- Lime wedge
- Cook the rice noodles according to package instructions, drain, rinse and let sit
- Heat soup in large non-stick skillet or wok on medium heat for ~5 minutes
- Stir in bag of bean sprouts, mixing occasionally until they start to soften and turn translucent
- Stir in large handful of cilantro with leaves and stems
- Add in coconut aminos, ground ginger, garlic powder, and scallions to taste, mix to incorporate, then let sit on medium-low heat to thicken
- Using tongs, gently incorporate rice noodles into skillet until well mixed
- Garnish with peanuts and lime wedge
Minestrone Zucchini Boats
Whether you’re looking for a new side dish, snack, or main course, these zucchini boats are a must. The combo features both veggies and protein (hello quinoa!) and even has a “cheesy” finish on top thanks to the added nutritional yeast.
Ingredients:
- Zucchini
- Olive oil
- Oregano
- Pepper
- Soupergirl’s Quinoa Minestrone
- Nutritional yeast
- Red pepper flakes
- Fresh basil
- Preheat oven to 400 degrees F
- Wash and slice zucchini lengthwise
- Scoop out the middle of each half to create a hollow inside and place on a parchment- lined baking sheet
- Lightly coat zucchini with olive oil, oregano, and pepper
- Spoon minestrone into the zucchini
- Top with nutritional yeast and red pepper flakes
- Bake for 25 minutes or until zucchini is soft on the bottom and crisp on the top
- Season with fresh basil
Loaded Nachos
These vegan nachos truly have it all— protein, veggies, healthy fat, and fiber-rich carbohydrates. Plus they’re insanely tasty (and photogenic) that they may even attract the meat eaters at your table.
Ingredients:
- Grain-free tortilla chips (I used Siete)
- Soupergirl’s Soul Warming Chili
- Black olives
- Vegan cheese (I used Miyokos’s)
- Salsa
- Avocado
- Jalapenos
- Vegan sour cream (I used Forager)
- Lime wedges
- Preheat oven to 375 degrees F
- Arrange chips on an oven-safe dish and spoon chili over evenly
- Top with shredded cheese and olives, then cover with foil
- Bake for 20 minutes, then uncover for 5-10 minutes longer until cheese is melted
- Top with salsa, avocado, jalapenos, sour cream, and lime wedges
Jennifer Cole is a New York City based registered dietitian with a master’s degree in Nutrition & Dietetics from New York University. Her philosophy focuses on individualized nutrition that incorporates the social, emotional, physical, financial, and cultural factors food brings to all. She emphasizes an eat-the-rainbow approach with balanced, plant-forward meal patterns that are not only nutritious but also delicious!