Butternut Squash and Sage Soup
Butternut Squash and Sage Soup is a creamy, comforting fall dish that highlights the natural sweetness of butternut squash combined with the earthy and fragrant notes of sage. This soup not only warms you up on a chilly day, but it also offers a nutritious option that is entirely plant-based, perfect for your Meatless Monday meals.
| Ingredients | Quantity |
|---|---|
| Butternut squash | 1 medium (about 2-3 lbs) |
| Olive oil | 2 tablespoons |
| Onion | 1 medium, chopped |
| Garlic | 3 cloves, minced |
| Vegetable broth | 4 cups |
| Fresh sage leaves | 1/4 cup, chopped |
| Coconut milk (optional) | 1 cup |
| Salt | to taste |
| Black pepper | to taste |
Cooking Instructions:
- Preheat a large pot over medium heat and add olive oil.
- Sauté the chopped onion for about 5 minutes until translucent, then add minced garlic and cook for another minute.
- Add peeled and cubed butternut squash to the pot, followed by vegetable broth and chopped sage.
- Bring the mixture to a boil, then reduce heat and simmer for about 20-25 minutes, or until the squash is tender.
- Puree the soup using an immersion blender or in batches in a regular blender until smooth. If desired, stir in coconut milk for added creaminess.
- Season with salt and black pepper to taste, then serve warm, garnished with additional sage if desired.
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Creamy Tomato Basil Soup
Creamy Tomato Basil Soup is a classic comfort food that’s perfect for cozy fall evenings. This rich and velvety soup combines ripe tomatoes with the aromatic essence of fresh basil, creating a delightful balance of flavors that is both satisfying and heartwarming. Ideal for a Meatless Monday, this soup can be enjoyed on its own or paired with a crusty piece of bread for dipping.
| Ingredients | Quantity |
|---|---|
| Canned whole tomatoes | 2 cans (28 oz each) |
| Olive oil | 2 tablespoons |
| Onion | 1 medium, chopped |
| Garlic | 3 cloves, minced |
| Vegetable broth | 3 cups |
| Fresh basil leaves | 1 cup, packed |
| Coconut milk | 1 cup (or heavy cream) |
| Salt | to taste |
| Black pepper | to taste |
| Red pepper flakes | optional, to taste |
Cooking Instructions:
- In a large pot, heat olive oil over medium heat and sauté chopped onion for about 5 minutes until translucent, then add minced garlic and cook for an additional minute.
- Add canned tomatoes (with juice), vegetable broth, and salt, bringing the mixture to a boil.
- Reduce heat and simmer for 15-20 minutes; stir in fresh basil and reduce heat to low.
- Puree the soup until smooth using an immersion blender or a countertop blender, then stir in coconut milk for creaminess.
- Season with black pepper and red pepper flakes to taste, then serve warm, garnished with fresh basil if desired.
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Roasted Beet and Apple Soup
Roasted Beet and Apple Soup is a vibrant and nourishing dish that captures the essence of fall with its earthy sweetness and warm flavors. The combination of roasted beets and apples creates a beautifully balanced soup that’s not only visually stunning but also packed with nutrients. This soup is perfect for a Meatless Monday, providing a wholesome option that can be enjoyed simply on its own or garnished with a dollop of yogurt and a sprinkle of fresh herbs.
| Ingredients | Quantity |
|---|---|
| Beets | 4 medium, roasted and peeled |
| Apple | 1 large, peeled and chopped |
| Onion | 1 medium, chopped |
| Garlic | 2 cloves, minced |
| Vegetable broth | 4 cups |
| Olive oil | 2 tablespoons |
| Fresh thyme (optional) | 1 teaspoon, chopped |
| Salt | to taste |
| Black pepper | to taste |
| Greek yogurt (for serving, optional) | as needed |
Cooking Instructions:
- Preheat oven to 400°F (200°C). Wrap beets in foil and roast for about 45-60 minutes until tender. Allow to cool, then peel and chop.
- In a large pot, heat olive oil over medium heat and sauté chopped onion for about 5 minutes until translucent, then add minced garlic and cook for an additional minute.
- Add the roasted beets, chopped apple, and vegetable broth, then bring to a boil. Reduce heat and simmer for 15-20 minutes.
- Use an immersion blender or countertop blender to puree the soup until smooth. Season with salt, black pepper, and fresh thyme.
- Serve warm, garnished with a dollop of Greek yogurt and a sprinkle of fresh herbs if desired.
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Hearty Vegetable Barley Soup
Hearty Vegetable Barley Soup is a comforting and filling dish that’s perfect for a cozy autumn evening. This wholesome soup combines a variety of seasonal vegetables with nutty barley, providing a hearty texture and a wealth of nutrients. It’s an easy make-ahead meal that can be enjoyed on its own or paired with crusty bread.
| Ingredients | Quantity |
|---|---|
| Barley | 1 cup |
| Carrots | 2 medium, diced |
| Celery | 2 stalks, diced |
| Onion | 1 medium, chopped |
| Garlic | 3 cloves, minced |
| Vegetable broth | 6 cups |
| Spinach or kale | 2 cups, chopped |
| Diced tomatoes | 1 can (14.5 oz) |
| Olive oil | 2 tablespoons |
| Bay leaf | 1 |
| Fresh thyme (optional) | 1 teaspoon, chopped |
| Salt | to taste |
| Black pepper | to taste |
Cooking Instructions:
- In a large pot, heat olive oil over medium heat, then sauté the onion, garlic, carrots, and celery for about 5-7 minutes until vegetables are softened.
- Stir in the barley, vegetable broth, diced tomatoes, bay leaf, salt, and black pepper; bring to a boil.
- Reduce heat and simmer uncovered for about 30-35 minutes until the barley is tender.
- Add the chopped spinach or kale and fresh thyme, stirring until wilted.
- Remove the bay leaf, adjust seasoning if necessary, and serve warm.
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Spicy Pumpkin and Coconut Soup
Spicy Pumpkin and Coconut Soup is a warm and velvety dish that celebrates the flavors of fall. This soup is not only comforting but also packed with nutrients and an enticing blend of spices. The creamy coconut milk complements the pumpkin perfectly, creating a delightful harmony of sweet and spicy notes that’s sure to become a favorite for your Meatless Monday meals.
| Ingredients | Quantity |
|---|---|
| Pumpkin puree | 1 can (15 oz) |
| Coconut milk | 1 can (13.5 oz) |
| Onion | 1 medium, chopped |
| Garlic | 3 cloves, minced |
| Vegetable broth | 4 cups |
| Fresh ginger, grated | 1 tablespoon |
| Red curry paste | 2 tablespoons |
| Lime juice | 2 tablespoons |
| Olive oil | 2 tablespoons |
| Salt | to taste |
| Black pepper | to taste |
| Fresh cilantro (for garnish) | optional |
Cooking Instructions:
- In a large pot, heat olive oil over medium heat and sauté the onion, garlic, and grated ginger until fragrant and softened, about 5 minutes.
- Stir in the red curry paste and cook for an additional minute until combined.
- Add the pumpkin puree, vegetable broth, coconut milk, salt, and black pepper; bring to a gentle boil.
- Reduce heat and let simmer for 10-15 minutes to blend the flavors.
- Stir in lime juice, adjust seasoning if needed, and blend the soup if a smoother texture is desired. Serve warm, garnished with fresh cilantro.
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Mushroom and Wild Rice Soup
Mushroom and Wild Rice Soup is a hearty and nourishing dish that captures the essence of fall with its earthy flavors and comforting texture. This soup is packed with tender mushrooms, aromatic herbs, and chewy wild rice, making it a perfect choice for a Meatless Monday meal. It’s a delicious way to enjoy the bounty of the season while providing essential nutrients and warming your soul.
| Ingredients | Quantity |
|---|---|
| Wild rice | 1 cup |
| Vegetable broth | 6 cups |
| Mushrooms (mixed variety) | 2 cups, sliced |
| Onion | 1 medium, chopped |
| Carrot | 1 large, diced |
| Celery | 2 stalks, diced |
| Garlic | 2 cloves, minced |
| Thyme | 1 teaspoon dried |
| Bay leaf | 1 |
| Olive oil | 2 tablespoons |
| Salt | to taste |
| Black pepper | to taste |
| Fresh parsley (for garnish) | optional |
Cooking Instructions:
- In a large pot, heat olive oil over medium heat and sauté the onion, garlic, carrot, and celery until softened, about 5-7 minutes.
- Stir in the mushrooms and cook until they release their moisture and become tender, about 5-6 minutes.
- Add the wild rice, vegetable broth, thyme, bay leaf, salt, and black pepper; bring to a boil.
- Reduce heat and let simmer for about 45 minutes until the rice is tender.
- Remove the bay leaf, adjust seasoning if needed, and serve hot, garnished with fresh parsley.
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Curried Cauliflower Soup
Curried Cauliflower Soup is a vibrant and flavorful dish that embraces the warmth of spices and the wholesome goodness of cauliflower. This soup is not only easy to prepare but also makes for a wonderfully satisfying meal, perfect for warming up on a chilly fall day. The combination of curry powder and coconut milk creates a creamy texture with a hint of exotic flavor, making it a delightful addition to your Meatless Monday lineup.
| Ingredients | Quantity |
|---|---|
| Cauliflower | 1 medium head, chopped |
| Onion | 1 medium, chopped |
| Garlic | 3 cloves, minced |
| Vegetable broth | 4 cups |
| Coconut milk | 1 can (13.5 oz) |
| Curry powder | 2 tablespoons |
| Olive oil | 2 tablespoons |
| Salt | to taste |
| Black pepper | to taste |
| Fresh cilantro (for garnish) | optional |
Cooking Instructions:
- In a large pot, heat olive oil over medium heat and sauté the onion and garlic until fragrant and translucent, about 4-5 minutes.
- Add the chopped cauliflower and curry powder, stirring to combine and cook for another 3-4 minutes.
- Pour in the vegetable broth and bring to a boil; then reduce heat and simmer until the cauliflower is tender, about 15-20 minutes.
- Stir in the coconut milk and blend the mixture using an immersion blender until smooth.
- Season with salt and black pepper to taste, then serve hot, garnished with fresh cilantro if desired.
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Spinach and White Bean Soup
Spinach and White Bean Soup is a hearty and nutritious dish that combines the vibrant flavors of fresh spinach with the creamy texture of white beans. This soup is not only packed with vitamins and minerals but also offers a soothing warmth, making it a perfect choice for a cozy Meatless Monday meal. Easy to prepare and full of flavor, it’s sure to become a favorite in your fall recipe rotation.
| Ingredients | Quantity |
|---|---|
| Fresh spinach | 6 cups, washed and chopped |
| Canned white beans | 1 can (15 oz), drained and rinsed |
| Onion | 1 medium, chopped |
| Garlic | 3 cloves, minced |
| Vegetable broth | 4 cups |
| Olive oil | 2 tablespoons |
| Lemon juice | 2 tablespoons |
| Salt | to taste |
| Black pepper | to taste |
| Fresh parsley (for garnish) | optional |
Cooking Instructions:
- Heat olive oil in a large pot over medium heat, then sauté the onion and garlic until the onion is translucent, about 4-5 minutes.
- Add the drained white beans and vegetable broth; bring to a boil and then reduce heat to simmer for about 10 minutes.
- Stir in the chopped spinach and lemon juice, cooking for an additional 5 minutes until the spinach is wilted.
- Season with salt and black pepper to taste, then serve hot, garnished with fresh parsley if desired.
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Carrot Ginger Soup
Carrot Ginger Soup is a warm and comforting dish, perfect for autumn. This flavorful soup combines the natural sweetness of carrots with the zing of fresh ginger, creating a vibrant and healthy meal that is both satisfying and nutritious. Packed with vitamins, this soup is perfect for a Meatless Monday or anytime you crave something soothing and delicious.
| Ingredients | Quantity |
|---|---|
| Carrots | 4 cups, peeled and chopped |
| Fresh ginger | 1 tablespoon, grated |
| Onion | 1 medium, chopped |
| Garlic | 2 cloves, minced |
| Vegetable broth | 4 cups |
| Olive oil | 2 tablespoons |
| Salt | to taste |
| Black pepper | to taste |
| Coconut milk (optional) | 1 cup |
| Fresh cilantro (for garnish) | optional |
Cooking Instructions:
- In a large pot, heat olive oil over medium heat and sauté the onion and garlic until soft, about 5 minutes.
- Add the chopped carrots and ginger; stir well and cook for an additional 2-3 minutes.
- Pour in the vegetable broth and bring the mixture to a boil. Reduce heat and simmer until the carrots are tender, about 15-20 minutes.
- Use an immersion blender to puree the soup until smooth. Stir in coconut milk if desired, and season with salt and black pepper.
- Serve hot, garnished with fresh cilantro if desired.
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Sweet Potato and Black Bean Chili
Sweet Potato and Black Bean Chili is a hearty and flavorful meal that’s perfect for a Meatless Monday. This chili combines the natural sweetness of sweet potatoes with the earthiness of black beans, creating a satisfying dish that’s packed with nutrients and flavor. It’s a great option for cozy fall evenings or any day you want a warm and comforting vegetarian meal.
| Ingredients | Quantity |
|---|---|
| Sweet potatoes | 2 cups, peeled and diced |
| Black beans (canned or cooked) | 2 cups |
| Onion | 1 medium, chopped |
| Garlic | 2 cloves, minced |
| Bell pepper | 1 medium, chopped |
| Vegetable broth | 4 cups |
| Diced tomatoes (canned) | 1 can (14.5 ounces) |
| Chili powder | 2 tablespoons |
| Cumin | 1 teaspoon |
| Olive oil | 2 tablespoons |
| Salt | to taste |
| Black pepper | to taste |
| Fresh cilantro (for garnish) | optional |
Cooking Instructions:
- Heat olive oil in a large pot over medium heat, then sauté the onion and garlic until soft, about 5 minutes.
- Add the chopped sweet potatoes, bell pepper, chili powder, and cumin; cook for an additional 2-3 minutes.
- Stir in the vegetable broth and diced tomatoes, then bring to a boil. Reduce heat and simmer until sweet potatoes are tender, about 20 minutes.
- Add black beans and heat through. Season with salt and black pepper to taste.
- Serve hot, garnished with fresh cilantro if desired.
Pea and Mint Soup
Pea and Mint Soup is a vibrant and invigorating dish that captures the essence of spring with its bright flavors and smooth texture. This light yet satisfying soup combines fresh peas and fragrant mint, making it an ideal Meatless Monday option that is both nutritious and delicious. Perfect as an appetizer or light meal, this soup is a great way to enjoy seasonal produce.
| Ingredients | Quantity |
|---|---|
| Fresh peas | 4 cups |
| Onion | 1 medium, chopped |
| Garlic | 2 cloves, minced |
| Fresh mint leaves | 1/2 cup |
| Vegetable broth | 4 cups |
| Olive oil | 2 tablespoons |
| Salt | to taste |
| Black pepper | to taste |
| Lemon juice | 1 tablespoon |
| Cream (optional) | for garnish |
Cooking Instructions:
- Heat olive oil in a large pot over medium heat; sauté the onion and garlic until translucent, about 5 minutes.
- Add the fresh peas and vegetable broth, then bring to a boil. Reduce heat and simmer for about 10 minutes until peas are tender.
- Stir in the fresh mint leaves and simmer for an additional 2 minutes.
- Use an immersion blender to purée the soup until smooth. If desired, adjust consistency with additional broth or water.
- Season with salt, black pepper, and lemon juice to taste. Serve hot, garnished with a drizzle of cream if desired.
