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

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Recipes

Minestrone Soup

February 1, 2012 by Holly Yzquierdo 27 Comments

Minestrone Soup is the perfect year round soup. It's meatless, vegan and gluten-free when using GF noodles.

One of the best and easiest soups I’ve had since adopting a plant-based diet is Minestrone Soup.

One of the great things about making plant-based Minestrone Soup is that you don’t really have to make all that many changes from your typical recipe.  Plus, you can easily adapt it based on what you have on hand.

I like to use my Dry Veggie Broth Mix in this recipe. If you haven’t tried the broth mix yet you are missing out!

Minestrone Soup is the perfect year round soup. It's meatless, vegan and gluten-free when using GF noodles.

Minestrone Soup

Is perfect for for serving when you are having company. It’s a healthy soup, it’s a comforting soup but it also has an elegant flavor profile that will impress your guests. I recommend you serve it with a simple salad. I’ve served it with a pasta and marinara when I had a crowd to feed.

We make this regularly and take it for lunch the next day. I dare say, it might even taste better the next day.

Minestrone Soup is plant-based, easy to make and delicious.

You could used canned or frozen veggies to save time. 

How to Make Minestrone Soup

Ingredients

  • 1 onion, diced
  • 2 stalks celery, thinly sliced
  • 4 carrots, thinly sliced
  • 8-10 cups water + Broth Mix or Bouillon (Increase water and mix as needed)
  • 2 tomatoes, diced
  • 1½ cups cooked green beans
  • 1½ cups cooked white beans ( or 1 15 oz. can)
  • 1½ cups cooked red beans (or 1 15 oz. can)
  • 1 tsp dried oregano
  • 1 tsp garlic powder
  • 2 cups spinach
  • 4 cups gluten-free noodles

Instructions

Step 1 – Saute

In a big pot, add onions, celery and carrots. Saute them until they start to brown and the onions get translucent.

Step 2 – Add Water and Beans

Now add water, bouillon, diced tomatoes, beans and green beans. Add only as much water as needed.

Step 3 – Season

Next, add dried oregano and garlic powder.

Step 4 – Simmer

Simmer until all veggies are soft.

Step 5 – Add Spinach and Noodles

About 20 minutes before serving, add spinach and noodles. (I’ll sometimes cook noodles separately since some gluten-free noodles are fragile.

Step 6 – Cook Noodles

Cook until noodles are soft, about 10 to 15 minutes.

Enjoy!

Minestrone Soup

Minestrone Soup is the perfect year round soup. It's meatless, vegan and gluten-free when using GF noodles.

Minestrone Soup is plant-based, easy to make and packed full of nutrients.

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

Ingredients

  • 1 onion, diced
  • 2 stalks celery, thinly sliced
  • 4 carrots, thinly sliced
  • 8-10 cups water + Broth Mix or Bouillon (Increase water and mix as needed)
  • 2 tomatoes, diced
  • 1½ cups cooked green beans
  • 1½ cups cooked white beans ( or 1 15 oz. can)
  • 1½ cups cooked red beans (or 1 15 oz. can)
  • 1 tsp dried oregano
  • 1 tsp garlic powder
  • 2 cups spinach
  • 4 cups gluten-free noodles

Instructions

  1. In a big pot, add onions, celery and carrots. Saute them until they start to brown and the onions get translucent.
  2. Add water, bouillon, diced tomatoes, beans, and green beans. Add only as much water as needed.
  3. Add dried oregano and garlic powder.
  4. Simmer until all veggies are soft.
  5. About 20 minutes before serving add spinach and noodles. (I'll sometimes cook noodles separately since some GF noodles are fragile.)
  6. Cook until noodles are soft, about 10 to 15 minutes.

Notes

Use frozen or canned veggies to save time.

Did you make this recipe?

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

© Heather Mayes

Pin this recipe now so you don’t lose it! The check out my other delicious soups!

Filed Under: Recipes, Soups, Stews, & Chili Tagged With: Dairy Free, gluten free, Minestrone Soup, Plant Based Diet, Recipes, Soup, Vegan

Enchilada Soup

January 25, 2012 by Holly Yzquierdo 21 Comments

Plant-Based gluten-free Enchilada Soup.

Back in the days before I transitioned to a plant-based diet I made a really savory Chicken Enchilada Soup. It was soooo good. People would come from miles around, OK my friend Sarah would drive a few miles to eat this soup. I love this soup!!!

Plant-Based gluten-free Enchilada Soup.

The problem was it contained a ton of not so healthy ingredients. I was determined to make it healthy without compromising the flavor. 

Enchilada Soup

This is especially good with crushed tortilla chips and nutritional yeast added to the individual bowl. If you like to use a faux sour cream add a dollop to your bowl. Try not to eat right out of the pot when you’re putting leftovers away. That is just bad manners. This made enough soup for maybe 6 bowls, but you will want seconds. Double (or triple) the recipe for a large family.  

This soup is very forgiving. If you are missing an ingredient go ahead and made it. I make it all the time but when I’m out of corn or green chilies it still tastes great. 

My husband kept going on and on about how great this soup is, how it reminds him of soup his mom made when he was a kid, how amazing I am; OK I threw that last part in there but it is not uncommon for him to say that. 

Enchilada Soup

Don’t  you just want to dive in that bowl and swim around? Well you would if you tasted it. 

If you love this soup be sure to try it’s grain-free counterpart, Taco Soup!

How to Make Enchilada Soup

Ingredients

  • 6 cups veggie broth
  • 1 onion, diced
  • 3 cups cooked beans (I use 1 can black beans and 1 can pinto beans)
  • 1 cup diced tomatoes (canned our fine)
  • 1 8 oz. can of tomato sauce
  • 2 cloves garlic (or 1 tsp. garlic powder)
  • 1 bell pepper, diced
  • 1 jalapeno, sliced
  • 2 cups cooked rice
  • 1 cup organic corn
  • 1 4 oz. can diced green chilies
  • 1 Tbsp. chili powder
  • ½ tsp. cumin
  • salt, pepper and nutrional yeast to taste (optional)

Instructions

  1. Bring veggie broth to a simmer in a large pot.
  2. Add onions, cooked beans, diced tomatoes, bell peppers, jalapenos, corn and rice.
  3. Add tomato sauce and let simmer.
  4. Let this cook until onions are translucent and flavors have had a chance to meld. I like to let it simmer for an hour or so.
  5. Season with chili powder, cumin and any other seasonings.

Enchilada Soup

Enchilada Soup

Plant-Based gluten-free Enchilada Soup

Prep Time 15 minutes
Cook Time 1 hour 10 minutes
Total Time 1 hour 25 minutes

Ingredients

  • 6 cups veggie broth
  • 1 onion, diced
  • 3 cups cooked beans (I use 1 can black beans and 1 can pinto beans)
  • 1 cup diced tomatoes (canned our fine)
  • 1 8 oz. can of tomato sauce
  • 2 cloves garlic (or 1 tsp. garlic powder)
  • 1 bell pepper, diced
  • 1 jalapeno, sliced
  • 2 cups cooked rice
  • 1 cup organic corn
  • 1 4 oz. can diced green chilies
  • 1 Tbsp. chili powder
  • ½ tsp. cumin
  • salt, pepper and nutritional yeast to taste (optional)

Instructions

    1. Bring veggie broth to a simmer in a large pot.
    2. Add onions, cooked beans, diced tomatoes, bell peppers, jalapenos, corn and rice.
    3. Add tomato sauce and let simmer.
    4. Let this cook until onions are translucent and flavors have had a chance to meld. I like to let it simmer for an hour or so.
    5. Season with chili powder, cumin and any other seasonings.

Did you make this recipe?

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

© Heather Mayes

Filed Under: Mexican Food, Recipes, Soups, Stews, & Chili Tagged With: Black Beans, Brown Rice, Chicken Enchilada Soup, Dairy Free, food waste, Frugal, Meal Plans, Mexican Food, nutritional yeast, Pinto Beans, Plant Based Diet, Recipes, Soup, Vegan

Veggie Burger

January 10, 2012 by Holly Yzquierdo 18 Comments

Kidney Bean and Quinoa Veggie Burger is plant-based and easy to make.

Last night I made my very first veggie burger. They tasted oh so delicious! They were quick and easy to make so I expect to make these tasty burgers often.

Kidney Bean and Quinoa Veggie Burger is a great plant-based option for vegans.

These burgers do not taste like your typical fast food but if you are choosing not to eat meat you can whip these up quickly and have a pretty good burger.

Kidney Bean and Quinoa Veggie Burger

If you’ve been eating store-bought veggie burgers you may have noticed some of the mystery ingredients in those. The craziest thing in the burger is quinoa and I think we can agree that it’s good for you.  If you’d like to try your hand at making your own veggie burger try these.

Bean Burger

Red Bean & Quinoa Veggie Burger

Ingredients

  • 1 15 oz. can of Red Kidney Beans, drained and rinsed
  • ⅓ cup cooked quinoa
  • ⅛ cup onion, diced
  • ½ tsp. chili powder
  • ½ tsp. garlic powder
  • ¼ tsp. black pepper
  • ¼ tsp. salt
  • 1 Tbsp. tomato sauce

Instructions

  1. Preheat oven to 350 degrees.
  2. Mash the beans or puree them in the blender or food processor.
  3. Mix the beans, quinoa and diced onion together.
  4. Add in all the spices, feel free to try other combinations.
  5. Add in the tomato sauce and mix everything together.
  6. Form patties with your hands and cook on a cookie sheet.
  7. Bake patties in the oven for 12-15 minutes then flip and cook on the other side for 12-15 more minutes.
Bean Burger with Guacamole

Serve these burgers on a whole grain bun with all of your favorite burger fixings. Pile on the lettuce, tomato, pickles, onions, mustard, and even guacamole as pictured above.

Enjoy this with Sweet and Tangy Pasta Salad or add this Chili for a Chili Burger!

Photos by Melodee Fiske of mlfotography. 

Red Bean & Quinoa Veggie Burger

Kidney Bean and Quinoa Veggie Burger is a great plant-based option for vegans.

Finally a veggie burger that tastes better than a restaurant!

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients

  • 1 15 oz. can of Red Kidney Beans, drained and rinsed
  • ⅓ cup cooked quinoa
  • ⅛ cup onion, diced
  • ½ tsp. chili powder
  • ½ tsp. garlic powder
  • ¼ tsp. black pepper
  • ¼ tsp. salt
  • 1 Tbsp. tomato sauce

Instructions

  1. Preheat oven to 350 degrees.
  2. Mash the beans or puree them in the blender or food processor.
  3. Mix the beans, quinoa and diced onion together.
  4. Add in all the spices, feel free to try other combinations.
  5. Add in the tomato sauce and mix everything together.
  6. Form patties with your hands and cook on a cookie sheet.
  7. Bake patties in the oven for 12-15 minutes then flip and cook on the other side for 12-15 more minutes.

Did you make this recipe?

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

© Heather Mayes

Filed Under: Main Dish Recipes, Recipes Tagged With: Plant Based Diet, Vegan

Lentil Tacos

January 8, 2012 by Holly Yzquierdo 32 Comments

Lentil Tacos are a family favorite! Win over friends and family with these vegan tacos.

I don’t know about you but I love tacos! In my mind, Taco Tuesday is a real thing.

Most kids love tacos, and I can’t think of anyone who doesn’t consider tacos to be a family favorite.

Lentil Tacos are a family favorite! Win over friends and family with these vegan tacos.

This page contains affiliate links. 

I first started using lentil in tacos before we went plant-based. We had three growing (read hungry) kids at home who were in elementary school and we were on a tight budget. I started adding cooked lentils to our ground beef to make it go further. My kids barely noticed the lentils.

That moved started my love of lentils. They are a low fat and high fiber food with 9 grams of protein for a half cup serving. That’s basically 2 tacos for me.

Additionally, lentils are inexpensive and very easy to cook, perfect for beginners.

You can buy dry lentils in the bean section of any grocery store. They will cost less than $2 per pound for conventional lentils. I almost always buy brown lentils. I like buying them from Amazon because I can get a better variety. This kind cost more but they are non-gmo and you can trace which field they were grown in. Pretty cool!

Lentil Tacos are a family favorite! Win over friends and family with these vegan tacos.

UPDATE: If you have an Instant Pot check out my Instant Pot Lentil Tacos!

Lentil Tacos

This vegan recipe is so good even the carnivores will be asking for more.

The tacos can be made to each family members preference. My husband and I enjoy ours with lettuce, lentils, guacamole, and fresh salsa. If I had been making burritos or nachos I would have made a dairy-free cheeze sauce and possibly added more beans.

How to Make Lentil Tacos

Ingredients

  • 1 cup dry lentils (rinsed)
  • taco seasoning (chili powder, garlic powder, salt, pepper, cumin) to taste
  • 2 oz tomato sauce
  • lettuce
  • salsa
  • guacamole
  • tortillas

Instructions

  1. Cook lentils in a medium sauce pan with 2 cups of water.
  2. Cook them for 15 minutes or until they are soft.
  3. If there is still water in the pan drain them.
  4. Add taco seasoning to taste and the tomato sauce.
  5. Stir and enjoy.

Lentil Tacos

Lentil Tacos are a family favorite! Win over friends and family with these vegan tacos.

Lentil Tacos are a family favorite! Win over friends and family with these vegan tacos.

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes

Ingredients

  • 1 cup dry lentils (rinsed)
  • taco seasoning (chili powder, garlic powder, salt, pepper, cumin) to taste
  • 2 oz tomato sauce
  • lettuce
  • salsa
  • guacamole
  • tortillas

Instructions

  1. Cook lentils in a medium sauce pan with 2 cups of water.
  2. Cook them for 15 minutes or until they are soft.
  3. If there is still water in the pan drain them.
  4. Add taco seasoning to taste and the tomato sauce.
  5. Stir and enjoy.

Did you make this recipe?

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

© Holly Yzquierdo

Filed Under: Daniel Fast Recipes, Main Dish Recipes, Mexican Food, Recipes Tagged With: Lentil Tacos, Mexican Food, Recipes

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