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Simple, Vegan Kid-Friendly Soup

soupveg.jpgWhen the weather turns cold, I want soup; however, my children are not big soup fans. There is one recipe they always eat heartily, and it resembles chicken soup. This recipe is very easy to follow and adapt to whatever vegetables you have on hand. My personal favorites to add to the pot are kale, peas, and carrots. This simple, vegan kid-friendly soup is also a great way to use up leftover rice, and it is quick to make. Of course, organic ingredients are a must!

Simple, Vegan Kid-Friendly Soup:

Saute 1 onion in 3 Tablespoons of oil (you can use butter for added flavor if you aren’t vegan). Add to the cooked onion:

  • 5 cups water
  • 1 tsp. salt
  • 1/8 tsp. black pepper
  • 1/4 tsp. celery seed
  • 1/4 cup dried TVP
  • 1 tsp. soy sauce (I prefer Bragg’s Liquid Aminos)
  • Vegetables of your choice (kale, carrots, and peas)

Bring to a boil, then lower the temperature to a simmer for five minutes or until vegetables are cooked. Then add:

  • 1/2 cup nutritional yeast flakes
  • 1 1/2 Tbsp. margarine (or butter for non-vegan)
  • 1 1/2 cups cooked brown rice (or cooked noodles)

That’s it…you’re done! Super simple, super quick, nutritious, and delicious!

If you are not familiar with nutritional yeast, it provides protein and B vitamins for vegetarians. Saccharomyces cerevisiae is grown in molasses and is easily digestible. It contains all of the essential amino acids. Just two tablespoons of nutritional yeast flakes contains the following USRDA percentages:

Thiamin 386%

Riboflavin 337%

Niacin 175%

Vitamin B12 150%

Vitamin B6 270%

Folic Acid 29%

Kids love nutritional yeast, and it is great to sprinkle on popcorn. Our favorite local restaurant keeps it on the tables in shakers for extra flavoring. You can find nutritional yeast in the bulk section of your local coop or health food store.

farm.jpgThis recipe is adapted from the The New Farm Vegetarian Cookbook, which is essentially the Betty Crocker Cookbook for vegans and vegetarians. The New Farm Vegetarian Cookbook is loaded with basic recipes from sloppy joes to cinnamon rolls. You can see from this picture how well-loved my copy of this cookbook is. It is now bound by a rubber band. The Farm is an intentional community in Tennessee, famous for their midwives.

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Comments

  1. Kendra says

    December 2, 2007 at 11:30 am

    This recipe sounds awesome! I looove nutritional yeast – it’s a great vegan substitute for cheesy flavor!

    Reply
  2. Matt says

    March 15, 2008 at 10:14 am

    Loved it, tried it last night and the kids ate it up.

    Reply

Trackbacks

  1. Eco Child’s Play » Blog Archive » Vegan Chocolate Chip Cookies says:
    December 7, 2007 at 4:27 pm

    […] about getting sick from eating raw egg. This is another great recipe, like last Friday’s Vegan Kid-Friendly Soup, modified from The New Farm Vegetarian Cookbook. Of course, always use organically-grown […]

    Reply
  2. Vegan Soup says:
    December 19, 2007 at 6:09 am

    […] Simple, Vegan Kid-Friendly Soup […]

    Reply
  3. Eat Seasonally With Five Spring Foods : Eat. Drink. Better. says:
    March 25, 2008 at 8:28 am

    […] versatile–salads and sandwiches are the obvious choice, but they can also be added to soups, pastas, or stir-frys.  Gone are the days when iceberg was the only lettuce choice.  Now you can […]

    Reply
  4. Kid Friendly Recipes: Vegetarian Potato Leek Soup : Eco Child’s Play says:
    April 18, 2008 at 3:29 pm

    […] posts: Simple, Vegan Kid-Friendly Soup Edible Activism: Love those Leeks Don’t Fear the Brussel Sprout: An Easy Side Dish Recipe Add a […]

    Reply

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About Eco Child’s Play

Our ethos is to provide news, information, and opinions on natural, green parenting to help your family live a greener, healthier life! Additionally, we offer personal consulting services to help you achieve your green living goals.

Jennifer is a vegetarian, yoga teacher, gardener, hiker, teacher, and mother that has been living off-the-grid for over 20 years.

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