My Plant-Based Family

Eating Whole Food, Plant-Based Diet recipes, On a Budget.

Holly Yzquierdo

Hearty Veggie Soup

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As soon as the weather shifted to fall I started making this soup. I’ve always been a fan of simmering all my favorite veggies in a big pot on the stove. I love stealing tastes here and there. This Hearty Veggie Soup took a bit more work.

Hearty Veggie Soup

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One day after watching Game Changers on Netflix, my husband and I started talking about our weekly meal plan. We both really wanted a soup but we have different favorites. I like tomato flavored soups like my Taco Soup and he is a fan of the veggie broth flavored soups like the Chickpea and Rice Soup.

You could picture us across the table negotiating all the ingredients in the soup but it wasn’t that dramatic. We’d both offer suggestions for ingredients and veto other ingredients. Finally this soup emerged victorious. 

Hearty Veggie Soup

We started making it every weekend! It makes about 6-7 servings so it’s perfect for a weekend cooking session. After chopping the veggies it’s pretty hands off. I set it to simmer then go about my business. 

Even though this soup is plant-based, it somehow reminds me of the beef stew I ate as a kid. Crazy huh?

You can use your favorite veggie broth. I’ve used this veggie broth from Amazon with great results. I typically use my Veggie Broth Mix. I’ll usually add a little extra, ok sometimes I double it. 

Hearty Veggie Soup

This soup uses mostly fresh ingredients, I use frozen green beans and canned tomatoes and beans. The chopping doesn’t take too long but you could probably substitute a bag of frozen mixed veggies if you were short on time. I haven’t tried it because I always have fresh potatoes, carrots, onion and broccoli at my house.  

Hearty Veggie Soup

Hearty Veggie Soup

Ingredients

  • 1 cup diced onion
  • 2 cloves garlic, minced
  • 3 carrots, sliced
  • 3 stalks celery, sliced
  • 4 peeled and diced potatoes (about 5-6 cups)
  • 1 cup frozen green beans
  • 1 crown broccoli, chopped (about 2-3 cups)
  • 1 15 oz can black beans, drained and rinsed
  • 1 15 oz can petite diced tomatoes
  • 8 cups of water or broth (if using water, add veggie broth mix)

Do

  1. Begin to saute the onions and garlic. Add a little water if needed. This makes the house smell glorious!
  2. Add the carrots and celery. Then dump in the potatoes, green beans, and broccoli.
  3. Cover the veggie with water  or veggie broth, I use about 8 cups of water and add 8-10 tablespoons of my Veggie Broth Mix.
  4. Pour in the diced tomatoes and black beans.
  5. Cover with a lid and simmer for 30-45 minutes, until all the veggies are soft.

Yield: 6

Hearty Veggie Soup

Hearty Veggie Soup

This Hearty Veggie Soup is an easy plant-based recipe your family will love. Beans, potatoes and broccoli plus more veggie goodness.

Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour

Ingredients

  • 1 cup diced onion
  • 2 cloves garlic, minced
  • 3 carrots, sliced
  • 3 stalks celery, sliced
  • 4 peeled and diced potatoes (about 5-6 cups)
  • 1 cup frozen green beans
  • 1 crown broccoli, chopped (about 2-3 cups)
  • 1 15 oz can black beans, drained and rinsed
  • 1 15 oz can petite diced tomatoes
  • 8 cups of water or broth (if using water, add veggie broth mix)
  • Salt and pepper to taste

Instructions

  1. Begin to saute the onions and garlic. Add a little water if needed. This makes the house smell glorious!
  2. Add the carrots and celery. Then dump in the potatoes, green beans, and broccoli.
  3. Cover the veggie with water  or veggie broth, I use about 8 cups of water and add 8-10 tablespoons of my Veggie Broth Mix.
  4. Pour in the diced tomatoes and black beans.
  5. Cover with a lid and simmer for 30-45 minutes, until all the veggies are soft.
  6. Salt and pepper if desired.

Notes

If you are using water I highly recommend you use my Veggie Broth Mix. It's delicious and gives you more control over the ingredients. Dry Veggie Broth Mix

Did you make this recipe?

We'd love to see it! Tag us and use #MyPlantBasedFamily!

© Holly Yzquierdo
Category: Soups, Stews, & Chili
Did you notice something missing from this recipe? I’ve made this so many times but the time I decide to take photos I forgot the green beans. I’ll take new pictures later but trust me, you don’t want to wait that long.

Plant-Based Meal Plan

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This weekend we did a Costco run. We’ve stocked up on a few of our favorites. We also did some batch cooking. We’ve got several meals in the fridge and ready to go for the week. This week’s plant-based meal plan contains soups, casseroles, smoothies and more.

Plant-Based Meal Plan

Plant-Based Meal Plan

For the last three weeks I’ve been making a new soup. We have fallen in love with it. I decided that I should probably share it. I’ll publish the recipe this week! I’m also planning to make pumpkin bread and smoothies. We don’t do a lot of smoothies, especially this time of year, but my 10 year old has requested them so I’m going to oblige. 

Plant-Based Breakfast

Instant Pot Breakfast Rice is one of those hearty breakfasts that we don’t make often enough. Instant Pot Oatmeal is another favorite. I really want to make my Peanut Butter and Banana Overnight Oats but since we’ve been on a warm breakfast kick, I’ll probably just add the peanut butter and bananas to my hot oatmeal. 

Plant-Based Lunch

We will eat leftovers most days for lunch. I also made my One Pot Broccoli Rice Casserole on Sunday. I almost forgot to make it but my husband loves taking it to work so I cooked it while making dinner. 

Plant-Based Dinner

Monday: Instant Pot Minestrone Soup is exceptionally good. If you are looking for a new soup to try, put this one on your list. The stove top version is just as good!

Tuesday: Veggie Pad Thai is going to be perfect for this busy day. Last time I made it, I chopped up a second batch of veggies and put them in the freezer. I’ll be able to get home from work and start cooking without taking the time to chop the veggies.

Wednesday: Taco Soup will always be a favorite. I started making a version of his before we went plant-based and easily converted it to a plant-based recipe. We’ve been eating this version for 8 years!

Thursday: Portobello Fajitas with Mexican Rice and Beans is planned but if we have a lot of leftovers we will skip it and have it next week. 

Friday: Veggie Burgers and Oven Baked Fries

Do you shop at Costco? We have a lot of broccoli and spinach to eat! I’d love to hear your must haves from Costco!

Plant-Based Meal Plan

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Have you watched the new movie Game Changers? It’s on Netflix and talks about how some of the strongest and fastest athletes thrive on a plant-based diet. If you haven’t watched it, you should! If you are looking for plant-based recipes, check out this week’s plant-based meal plan!

Plant-Based Meal Plan

Plant-Based Meal Plan

Each week I create a plant-based meal plan full of our favorite recipes. Depending on leftovers and our schedule, some times all of the recipes don’t get made. That’s ok. This isn’t a contest to make the most food, just a plan to eat well. Sometimes we don’t need an actual recipe, we will grab a few odds and ends like fresh veggies for salad and leftover baked potatoes and make an easy meal.

Plant-Based Breakfast

The last couple of weeks we’ve cooked Sweet Potatoes in our Instant Pot for quick and easy breakfasts. Most of the time I’ll make a few on the weekend or evening and we will enjoy them during the week. 

Instant Pot Oatmeal is another favorite. Yes, we use our Instant Pot a lot but have non Instant Pot versions of most of our recipes too. I also have leftover Tofu Scramble. It tastes great wrapped in tortillas for a Breakfast Burrito.

Plant-Based Lunch

In addition to our Sweet Potatoes, we also have some Baked Potatoes ready to go. We actually cook them at the same time and eat them throughout the week.

My Lentil Quinoa Salad is a really hearty salad that features lentils and quinoa (sometimes I’ll use rice) and greens with tomatoes, cucumbers and red onion. I love this salad. It’s both hearty and fresh! Use your favorite dressing, lemon juice or hummus.

Leftover soup is another great lunch choice. We like to cook enough soup to have leftovers, either for dinner or lunch the next day.

Plant-Based Dinner

I know that everyone is busy. When I first started eating plant-based, I was a stay-at-home mom with two little kids at home. I had time to slow cook beans and experiment with recipes. That’s when I started this blog.

Now I work, keep this blog going, have two big kids, one with complex medical needs. I don’t have a lot of time to cook, but we still have to eat. I maximize recipes when I can and make things as easy as possible. That’s why my fridge is ready with cooked potatoes, lots of veggies, and usually, a soup or two. 

Monday: “Beefy” Lentil Stew is a hearty, yet easy stew to make. I usually make it in my Instant Pot but you could easily make it stove top. I almost always have lentils in the pantry and all these veggies in my kitchen! 

Tuesday: Plant-Based Goulash is a really good recipe, especially if you live in cooler temperatures. My Instant Pot Goulash has been getting a lot of buzz too! I’ve been working on my corn bread muffin recipe but I don’t have it published to share yet, hopefully soon!

Wednesday: Broccoli Potato Soup is one of our favorites! It’s crazy easy to make, either in the Instant Pot or on the stove. The hardest part is chopping veggies. I’ve even been adding beans lately to give it more bulk, guess what…still amazing.

Thursday: Mexican Casserole is too good not to make. Especially when you love Tex-Mex as much as we do. It also makes great leftover burritos. I’ll probably stick to my Instant Pot version but I have lots of different recipes so you can make it in the oven, slow cooker or on the stove. 

Friday: I’m still deciding between Veggie Pad Thai which is super quick and easy and my Green Chili Cilantro and Lime Soup that is super flavorful and filling. I’ll wait until the end of the week to decide! I can’t go wrong with either.

What will you be eating this week? Are you using an Instant Pot? Last time I polled my readers they wanted more Instant Pot recipes which is why I usually like to post my Instant Pot version. What about you?

Also, don’t forget to watch Game Changers on Netflix! 

Plant-Based Meal Plan

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My kids were sick for almost two weeks and are finally on the mend. We were able to have a productive weekend and I got some batch cooking done. Check out this week’s plant-based meal plan to see everything we plan to eat.

If you follow me on Instagram you may have seen my stories. I made Instant Pot Broccoli and Rice and a Tofu Scramble. You can follow me to see more step by step recipes. I didn’t share the delicious Veggie Soup I made but it reminded me of Minestrone Soup with potatoes added. I also made Pumpkin Bread!

Plant-Based Meal Plan

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Plant-Based Meal Plan

Having so many foods ready will help us eat well during our busy week. I can confidently add them to our meal plan without wondering if I’ll have time to cook them all.

Plant-Based Breakfast

I will have the Tofu Scramble for breakfast a couple of days. It was really hard to cook it and not eat it since I love it so much. I’ll enjoy it with oil-free refried beans and fruit.

We will also have Instant Pot Oatmeal or Instant Pot Breakfast Rice during the week. I also cooked some Sweet Potatoes in my Instant Pot they are great for breakfast.

Plant-Based Lunch

My husband will be eating the Instant Pot version of my One Pot Broccoli and Rice Casserole for lunch most days. He loves it! We have at least 7 servings in the fridge and I’m sure my youngest son will try to eat at least half.

I also have all the veggies for my Plant-Based Mediterranean Bowl. I’d love to get some pita to make a Mediterranean pockets, basically all the same ingredients put into a pita. YUM!  

Plant-Based Dinner

Monday: Leftover Veggie Soup with bread from the book Artisan Bread in 5 Minutes a Day! I love baking bread but can only do it when it’s not too hot here in Arizona.

Tuesday: Baked Potatoes with steamed Broccoli! This is one of the tips I shared in my weekly email that went out on Saturday! It was about quick ways to eat healthy when you don’t have a lot of time. Baked Potatoes in the slow cooker or Instant Pot take almost no effort.

Wednesday: Instant Pot Plant-Based Goulash is a newer recipe but I’ve been getting GREAT feedback! We love this recipe and it makes a lot!

Thursday: Chickpea Noodle Soup is a family favorite! Who would like to see my Instant Pot version? I haven’t shared it yet!

Friday: Plant-Based Nachos or Tostadas are the plan so far. These are always well received and everyone can choose their own toppings. I may make Mexican Rice as a side dish.

What are you eating this week? Do you prefer Instant Pot recipes or stove top recipes?

Plant-Based Meal Plan

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This week’s meal plan is a day late. I’ve been traveling and I don’t know what we have or what we need. Thankfully I’m usually well stocked with our basics so this week, our plant-based meal plan will feature easy meals made from our pantry staples.

Plant-Based Meal Plan

Plant-Based Meal Plan

I haven’t prepped any food yet for this week. There is no batch cooking to fall back on so I’ll make dinners that will have leftovers.

Plant-Based Breakfast

This week, oatmeal will be the breakfast of choice. We will mix it up each day by topping our oatmeal with either raisins and cinnamon, diced apples or peanut butter and bananas. If you want to add some variety to your morning oats check out my Ultimate Oatmeal Guide.

Plant-Based Lunch

In a day or two we will have leftovers to use but until then I’ll rely on sandwiches, veggies and hummus or beans.

Plant-Based Dinner

Monday: I was traveling Monday and won’t get a chance to cook.

Tuesday: Instant Pot Mexican Casserole is really good, really easy to make, uses pantry staples and the leftovers taste great! This meal will make the week go better. 

Wednesday: Instant Pot Chickpea and Rice Soup just as easy, and tastes just as good as the Mexican Casserole on Tuesday. I like to make this one because the flavor profile is completely different. My son likes to take this in his school lunch. It reheats really well.

Thursday: Refried Beans and Mexican Rice are delicious on their own but also good in a tortilla. My kids love it with tortilla chips. Sometimes I’ll put beans and rice on a bed of lettuce and top it with salsa for a Taco Salad.

Friday: Veggie Pad Thai is quick and easy. I have some onions and peppers in the freezer that will be perfect in this dish. I’ll add some fresh carrots and broccoli.

I didn’t purposely choose almost all Instant Pot recipes but these recipes happen to be some of the easiest to make from pantry staples. 

If I get a chance this week, I’m also going to make my Apple Oatmeal Muffins! These make a great snack!

Plant-Based Instant Pot Goulash

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It’s finally here! You asked for an Instant Pot version of my Plant-Based Goulash and today I’m delivering. I’m so excited to share this Plant-Based Instant Pot Goulash recipe with you. That’s right, no oil, no meat and no dairy!

Plant-Based Instant Pot Goulash

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You know how much I love my Instant Pot! Here is one more reason, I think this easy recipe tastes even better than the stove top version! 

I am still experimenting with this recipe. It will remain mostly the same but I think I can cut down on the liquid and the pressure cooking time. I’m going to go ahead and post this because I’ve gotten about a hundred emails from those of you who are patiently waiting on this recipe! 

As I make it with small adjustments and get your feedback, I’ll update it. 

Plant-Based Instant Pot Goulash

Instant Pot Lessons

This recipe takes a long time to come to pressure. It’s because it’s full of liquid. Soups usually take a long time for pressure to build. Then, once it’s done, it will seem very soupy. Don’t worry, a lot of the liquid will get absorbed as it cools down.

Plant-Based Instant Pot Goulash

With Instant Pot recipes, the order you put ingredients in can make or break your meal. In many recipes, tomatoes or tomato products can cause weird things to happen. Some foods will cook more slowly with tomato products. Other times, your pot will say “BURN” and you’ll get food stuck to the bottom, preventing it from coming to pressure.

With this recipe, the important thing to remember is to add the tomato products last and do not stir them in. I didn’t have any problem with this recipe burning or sticking but I’m always careful with tomato.

 

I was also nervous about cooking lentils and pasta together but it totally worked. Next time, I’ll cook it for 5 minutes instead of 6 to see how it goes. Both the lentils and the pasta were very soft. 

Plant-Based Instant Pot Goulash

Plant-Based Instant Pot Goulash

Did you grow up eating goulash? This Plant-Based Instant Pot Goulash is made with whole food ingredients, and a few canned products for convenience. Your family will love this hearty comfort food.

Ingredients

  • 4 cups Veggie Broth
  • 1/2 cup diced onion
  • 2 cloves of garlic, minced
  • 1 bell pepper, diced
  • 1/2 cup dry brown lentils
  • 1 teaspoon paprika
  • 1/2 teaspoon smoked paprika (optional)
  • 1 bay leaf
  • 2 teaspoons dried Italian seasoning
  • 2 tablespoons Worcestershire sauce
  • 2 tablespoons Soy Sauce (I used Tamari)
  • 1 15 oz can of kidney beans, drained and rinsed
  • 1 cup uncooked pasta, I used macaroni 
  • 1 15 oz can of tomato sauce
  • 1 15 oz can of petite diced tomatoes

Do

  1. Add the veggie broth, onion, garlic, peppers, lentils spices, Worchershire sauce, soy sauce (or Tamari), kidney beans, pasta and bay leaf.
  2. Give it a stir to mix it together.
  3. Then pour in the tomato sauce and petite diced tomatoes.
  4. Put on the lid and lock it in place sealing the lid. Close the vent.
  5. Press Manual or Pressure Cook (depending on your model) and adjust the time to 6 minutes.
  6. Wait for the pot to come to pressure and cook all the way.
  7. Once the pot is done, carefully open the pressure release valve to release the pressure.
  8. Once the pot is depressurized, open the lid and stir. Allow it to cool down before eating. Finish with salt and pepper if needed.

I think this recipe could use less liquid and I’ll be trying it with less soon. The stove top version has a lot of evaporation and this one does not. 

Yield: 5+

Plant-Based Instant Pot Goulash

Plant-Based Instant Pot Goulash

Plant-Based Instant Pot Goulash is an easy and delicious recipe. Your family will love this hearty comfort food.

Prep Time 10 minutes
Cook Time 6 minutes
Additional Time 30 minutes
Total Time 46 minutes

Ingredients

  • 4 cups Veggie Broth
  • 1/2 cup diced onion
  • 2 cloves of garlic, minced
  • 1 bell pepper, diced
  • 1/2 cup dry brown lentils
  • 1 teaspoon paprika
  • 1/2 teaspoon smoked paprika (optional)
  • 1 bay leaf
  • 2 teaspoons dried Italian seasoning
  • 2 tablespoons Worcestershire sauce
  • 2 tablespoons Soy Sauce (I used Tamari)
  • 1 15 oz can of kidney beans, drained and rinsed
  • 1 cup uncooked pasta, I used macaroni 
  • 1 15 oz can of tomato sauce
  • 1 15 oz can of petite diced tomatoes

Instructions

  1. Add the veggie broth, onion, garlic, peppers, lentils spices, Worcestershire sauce, soy sauce (or Tamari), kidney beans, pasta and pay leaf.
  2. Give it a stir to mix it together.
  3. Then pour in the tomato sauce and petite diced tomatoes. DO NOT STIR!
  4. Put on the lid and lock it in place sealing the lid. Close the vent.
  5. Press Manual or Pressure Cook (depending on your model) and adjust the time to 6 minutes.
  6. Wait for the pot to come to pressure and cook all the way.
  7. Once the pot is done, carefully open the pressure release valve to release the pressure.
  8. After the pot is depressurized, open the lid and stir. Allow it to cool down before eating. Finish with salt and pepper if needed.

Notes

Make sure you add the tomato sauce and petite diced tomatoes last and do not stir them.

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Did you make this recipe?

We'd love to see it! Tag us and use #MyPlantBasedFamily!

© Holly Yzquierdo
Category: Instant Pot

Freezer Meals

If you want to make this as a freezer meal go ahead. Cook as instructed but leave out the pasta. Pasta isn’t very freezer friendly. Then when you are ready, defrost the Goulash and warm it on the stove or in the Instant Pot. Cook a quick batch of pasta to add to the previously cooked Goulash.

Have you made this yet? Let me know what you think! I’d love to hear how you adapt it to your family’s tastes. 

Enjoy!