My Plant-Based Family

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

Soup

Freezer Bag Soup

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I love soups! LOVE THEM! Many of my soups are quick to throw together but if I have to do a lot of chopping I’ll have to save it for the weekend when I have more time. Unless…

taco soup

Unless I use this tip! Make an extra Freezer Bag Soup!

Freezer Bag Soup

Next time you make soup get our a gallon-size freezer bag (or a freezer-safe pitcher if you don’t want to use a freezer bag) and make a soup for later. You can also prep several of these on the weekend.

I have not tried this with soups that contain pasta but I advise against it. 

freezer bag soup

Here are a few of the soups I recommend!

Taco Soup and/or Enchilada Soup

The first time I tried this method I was making Taco Soup. I had already batch cooked some beans and was ready to make soup. I decided to make one on the stove and add the exact same contents to a zip lock freezer bag for an easy meal on another day. I let it thaw in the fridge over night then poured it in the Crock Pot in the morning with some extra water. Viola!

Green Chili, Cilantro and Lime Soup

This one can be made two ways. You can add everything except water to the bag and store it in the freezer OR you can add just the dry ingredients together and store it in the pantry. If you choose the second option I recommend that you write on the bag the rest of the ingredients in case you forget.

You can place it in the refrigerator the night before to defrost or dump it frozen into the crock pot with the correct amount of liquid and cook it all day.

Chili

Normally I just cook a double batch of chili and freeze the leftovers but it’s easy to prep it and toss it in the freezer without cooking it. This is a great option when you have a lot of extra beans or veggies that need to be used.

When I was a kid my mom would make big batches of soup and chili and freeze them when we went on trips. Whether you cook the soups before hand or not having a “packaged” soup ready to go will free up time later. I definitely recommend it.

 What is your favorite soup? Have you considered trying this tip with it? 

Soup Week Meal Plan

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This week I’ve created a Soup Week Meal Plan. It is dedicated to all of you who are dealing with cold weather right now. Even though the weather is great here I still enjoy soups but I won’t be able to say that in a few months. In fact, I got my first sun burn of the year on Saturday.

I’ve been cooking Steel Cut Oats in my Instant Pot but we rely on cereal for breakfasts too. I have an “emergency” gluten-free waffle stash for my 4 year old. On those mornings when we are running really late he gets to eat a waffle on the way to preschool.

I’m about to make some baked potatoes for the week. I like to pour leftover soup over baked potatoes for a hearty lunch. Surely it will be the envy of the office.

Soup week meal plan

Soup Week Meal Plan

Potato and Kale Soup I make it in the Instant Pot but you can make it on the stove or in the Crock Pot.

Hearty Lentil and Barley Stew contains gluten but make it gluten-free by using rice, quinoa, millet or amaranth in place of the barley.

Chickpea Noodle Soup

Green Chili, Cilantro and Lime Soup is perfect the perfect comfort soup but I confess we don’t give it to the kids.

Slow Cooker Potato Soup is the easiest Crock Pot soup you’ll ever make!

Later this week I’ll share a tip that will make preparing soups even easier!

Last week I shared an EPIC round-up of 40+ Meatless recipes for Lent. If you know anyone who needs meatless ideas please pass it along!

 

Potato Kale Soup

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If you typically turn your nose up at kale, then this plant based potato kale soup is for you. Using frozen, chopped kale is part of the secret that makes it so good (and easy).

The hardest part of this recipe is cutting up the potatoes. I’m including instructions for making this soup on the stove, in the Crock Pot AND in the Instant Pot!

Potato Kale Soup Recipe

Simple is often the best way to go with vegan food. With only five ingredients, you can taste every flavor in this potato kale soup.

Leave the peels on the potatoes to cut down on time. Using frozen kale eliminates the need to wash and process it. And you should have veggie broth mix or bullion on hand. It truly is a simple soup to put together, yet very satisfying.

How to Make Potato Kale Soup

Ingredients

  • 3 lbs of potatoes, chopped into bite-sized pieces (peeling is optional)
  • 3 carrots, sliced
  • 3 ribs celery, sliced
  • 1 10 oz bag of frozen kale
  • 1/3 cup dry veggie broth mix (or bullion) (you can add more if needed)
  • Enough water to “just” cover everything

Note: This soup can be made on the stove, in the Crock Pot or in the Instant Pot.

Instructions

1. Place all of the veggies into the pot. Sprinkle in Dry Veggie Broth Mix or use your favorite broth or bullion.

2. Cover with water and give it a good stir.

3. Cook covered.

Stove Top version: Cook over medium heat for about 30 minute. The time will vary depending on how large the veggies are.

Crock Pot version: Cook on low for 7 hours or high for 4 hours.

Instant Pot version: Press the Manual or Pressure Cook button, for 10 minutes on high pressure. Then allow the soup to natural release for another 5 minutes and the release the remainder of the pressure.

Serve

This would be great as a starter leading up to a meal but we usually just eat it on it’s own. If you are a baker I recommend making a nice crusty bread to go with it.

This may be the easiest soup you’ll ever make. There is only one measurement involved and a little cutting. Everyone in my family loved it. This is my favorite way to eat kale.

0 Reasons I bought an Instant Pot

If you aren’t sure what an Instant Pot is be sure to check out 10 Reasons I Bought an Instant Pot!

More Delicious Soups

Check out these other plant based soups packed with veggies:

Potato Kale Soup

Vegan potato kale soup

Potato Kale Soup that even people who don't like kale will love.

Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes

Ingredients

  • 3 lbs of potatoes, chopped into bite-sized pieces (peeling is optional)
  • 3 carrots, sliced
  • 3 ribs celery, sliced
  • 1 10 oz bag of frozen kale
  • 1/3 cup dry veggie broth mix (or bullion) (you can add more if needed)
  • Enough water to “just” cover everything

Instructions

    1. Place all of the veggies into the pot. Sprinkle in Dry Veggie Broth Mix or use your favorite broth or bullion.
    2. Cover with water and give it a good stir.
    3. Cook covered. (See Notes for variations)

Notes

  • Stove Top - Cook over medium heat for about 30 minute. The time will vary depending on how large the veggies are.
  • Crock Pot - Cook on low for 7 hours or high for 4 hours.
  • Instant Pot - Press the manual or pressure cook button, for 10 minutes on high pressure. Then allow the soup to natural release for another 5 minutes and the release the remainder of the pressure.

Did you make this recipe?

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

© Holly Yzquierdo

Using Frozen Kale in Soup

This soup recipe uses frozen kale because it’s so easy to work with and it’s convenient to keep it in the freezer until you are ready to use it. I never have to worry about using it all before it goes bad. You can use fresh kale instead, simply wash and chop the fresh kale and add it to the recipe. I prefer to remove the stems before using kale. They are fibrous and harder to eat until you love them.

Simple Veggie Soup in the Instant Pot

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I want to start by telling you that this soup can be made on the stove or in the Crock Pot as well. For those of you with an Instant Pot you can cook this soup much more quickly.

This Simple Veggie Soup (in the Instant Pot) is so easy and delicious. You can add different ingredients if you prefer but this is made with basic veggie staples that we always have on hand. You know me, I like to keep it simple.

simple veggie soup

There are a few variations on this recipe. To make this soup heartier you can add Great Northern beans. It will cook more quickly if you soak the beans ahead of time. The soup is delicious with or without beans.

I added all of the ingredients to the Instant Pot in the morning and set the timer to come on 4 hours later so it would be ready in the afternoon. This will allow the beans to soak for a while if you are using them

Simple Veggie Soup in the Instant Pot

Ingredients

  • 1/2 an onion, diced
  • 2 cups broccoli, chopped
  • 1 large carrots, sliced (this equaled 1 cup of carrots for me)
  • 5 red potatoes, quartered (I didn’t peel them)
  • 3 liters of water (12 cups)
  • 1 cup dry Great Northern beans (optional)
  • bullion or dry broth mix (read the label to figure out the appropriate amount)

Do

  1. Put all of the ingredients into the Instant Pot and close the lid.
  2. Press the SOUP button, then if using the timer press the TIMER button.
  3. Use the + or – buttons to select the appropriate number of hours you’d like the Instant Pot to delay cooking. (The time will be the delayed time before the Instant Pot starts.) Remember that it takes time for the Instant Pot to heat up and cool down, especially when cooking soup so you need to take that time into consideration.
  4. Once the Soup is done the Instant Pot will keep it warm until you press CANCEL. Allow the steam to release naturally or use the quick release.

Serve

We eat this soup as is with maybe a sprinkle of salt. It’s perfect if you’ve been fighting a cold or are just in the mood for warm veggies.

Notes

If you are cooking it immediately you do not need to select the TIMER button.

If you are using dry beans they need to be soaked OR you may need to increase the cooking time, check the cooking time chart to be sure.

If you are making this in the Crock Pot just cook it all day or for about 6 hours.

If you are using beans and cooking this on the stove it will take about 90 minutes to cook soaked beans, if the beans haven’t been soaked it will take longer. I recommend you cook the beans first then add them to the soup.

The soup will take about 30 minutes without beans or with previously cooked beans.

Do you ever just make a simple soup? What are your “must” have ingredients? 

Hearty Lentil & Barley Stew

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When the air turns crisp and comfort food calls, there’s nothing better than a hearty bowl of lentil and barley stew. Packed with wholesome vegetables, fiber-rich grains, and savory broth, this simple recipe will fill your kitchen with warmth and your belly with satisfaction. Let’s dive into making this wholesome, cozy dish.

This stew contains gluten but you can use rice or quinoa in its place for a gluten-free option. The potatoes, carrots and celery along with the lentils and barley will provide plenty of fuel for shoveling snow or chasing your kids up and down the sledding hill.

Why You’ll Love Lentil & Barley Stew

Not only is this stew delicious, but it’s also incredibly nutritious. Lentils provide plant-based protein, barley adds fiber, and the medley of vegetables offers a variety of vitamins and minerals. Plus, it’s budget-friendly and easy to customize with whatever veggies you have on hand.

The combination of lentils and barley creates a thick, satisfying stew that feels like a warm hug on a cold day. It’s perfect for combating winter chills while being lighter and healthier than traditional stews.

Should I Soak Barley Before Adding to Stew?

Soaking barley before adding it to stew is optional and depends on the type of barley and how quickly you need it to cook. Personally, I don’t bother.

When to Soak Barley:

  • Pearl Barley: Soaking isn’t necessary because pearl barley is pre-processed to remove the hull, allowing it to cook in about 25–30 minutes. However, soaking for 1–2 hours can speed up the cooking process if you’re short on time.
  • Hulled Barley: Hulled barley retains its bran layer and takes longer to cook (about 40–50 minutes). Soaking overnight reduces cooking time and makes it more tender.

Tips for Adding Barley to Stew:

  • Dry Barley: If you don’t soak the barley, simply add it early in the cooking process, so it has enough time to cook fully.
  • Pre-Cooked Barley: If you’ve pre-soaked or cooked the barley, add it toward the end of the stew’s cooking time to prevent overcooking.

In most cases, dry barley works perfectly well when added directly to a simmering stew. It will absorb the flavors of the broth as it cooks, enhancing the dish’s overall taste.

Lentil & Barley Stew

Ingredients

  • 4 cups water
  • 2 stalks celery, chopped
  • 1/2 onion, chopped
  • 2 Tbsp Dry Veggie Broth Mix
  • 1 carrot, chopped
  • 2 small potatoes (with skin on), chopped
  • 1/4 cup dry (uncooked) barley
  • 3/4 cup cooked lentils (or 2/3 uncooked)

Instructions

Step 1 – Prepare Ingredients

Add all of the ingredients to a pot and cook over medium heat.

Step 2 – Cook

Cook until barley is soft, maybe up to 45 minutes. Add more water water if necessary.

Step 3 – Serve

The soup is delicious on its own, but here are some serving suggestions to complement the dish:

  • Crusty Whole-Grain Bread: Perfect for soaking up the hearty broth.
  • Garlic Herb Flatbread: Add a flavorful twist with fresh herbs and olive oil.
  • Side Salad: A simple green salad with a tangy vinaigrette balances the stew’s richness.
  • Roasted Vegetables: Serve with roasted root veggies like carrots, parsnips, or sweet potatoes.
  • Brown Rice or Quinoa: Spoon the stew over a bed of grains for extra texture and nutrition.
  • Vegan Yogurt Dollop: Add a creamy element with unsweetened plant-based yogurt.
  • Toasted Seeds or Nuts: Sprinkle on pumpkin seeds, sunflower seeds, or chopped walnuts for crunch.
  • Herb Garnish: Top with fresh parsley, cilantro, or dill for a burst of color and flavor.
  • Avocado Slices: Creamy avocado pairs wonderfully with the earthy stew.
  • Vegan Cheese Shreds: Add a cheesy note with plant-based parmesan or cheddar-style shreds.
  • Pickled Veggies: Tangy pickled onions, cucumbers, or radishes add a delightful contrast.
  • Cornbread: Opt for a vegan cornbread recipe to serve alongside for a Southern-inspired twist.

Each option enhances the flavors and textures of the stew while keeping it entirely plant-based.

Storage

Storing lentil and barley stew is simple and helps you enjoy leftovers throughout the week. Allow the stew to cool to room temperature before transferring it to an airtight container. It can be stored in the refrigerator for up to 4–5 days. For longer storage, freeze the stew in freezer-safe containers or resealable bags, leaving some space at the top for expansion. Label the containers with the date for easy tracking.

When ready to eat, thaw frozen stew overnight in the refrigerator and reheat gently on the stovetop or in the microwave, adding a splash of water or broth to restore its original consistency. This makes it a convenient, make-ahead meal for busy days.

More Plant Based Soup Recipes

If you like this stew, you’ll love these recipes too:

Yield: 4 Servings

Hearty Lentil & Barley Stew

Hearty Lentil & Barley Stew

Hearty lentil and barley stew packed with wholesome vegetables and rich flavors—perfect for a cozy, nutritious meal.

Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes

Ingredients

  • 3 cups water
  • 2 stalks celery, chopped
  • 1/2 onion, chopped
  • 2 Tbsp Dry Veggie Broth Mix
  • 1 carrot, chopped
  • 2 small potatoes (with skin on), chopped
  • 1/4 cup dry (uncooked) barley
  • 3/4 cup cooked lentils (or 2/3 uncooked)

Instructions

  1. Add all of the ingredients to a pot and cook over medium heat.
  2. Cook until barley is soft, maybe up to 45 minutes. Add more water water if necessary.
  3. Serve.

Notes

This is delicious with crusty bread and a side salad.

Did you make this recipe?

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

© Holly Yzquierdo

My Favorite Plant-Based Soups

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Yes, the weather outside is frightful! I’ve been seeing pictures of snow-covered yards and freezing temperatures. Thankfully Arizona isn’t too cold but since I’m spoiled with warm weather it is noticeably chilly. Besides staying indoors under a warm blanket, soups are my favorite way to warm up. Enjoy this collection of my favorite plant-based soups in no particular order.

Plant-Based Soups

Plant-Based  & Gluten-Free Soups

Chickpea Noodle Soup is the perfect replacement for old-fashioned Chicken Noodle Soup. It’s warm, comforting and delicious. The Dry Veggie Broth Mix is the key to richness of the soup.

Enchilada Soup is a remake of an old family favorite that was full of unhealthy ingredients. This version is full of beans, grains and veggies and my favorite Mexican spices. This recipe is a great way to impress friends with a warm, healthy soup.

Taco Soup is similar to Enchilada Soup but leaves out the grains and relies on pantry staples. It is easy and delicious. Both the Taco Soup and the Enchilada Soup are extremely versatile, simply remove ingredients you don’t have and add ingredients that are available.

Slow Cooker Potato Soup is the easiest soup I make. You basically wash and cut a few veggies, add water and spices then wait. You can add more veggies and more seasoning if desired. This recipe is intentionally mild in flavor, perfect to taking to a friend.

Green Chili, Cilantro & Lime Soup is a slightly spicy soup with a complex flavor. The green chilies, cilantro, lime along with the Dry Veggie Broth Mix, create a perfectly balanced flavor that the rice and black beans compliment. If you like a South of the Border inspired flavor that isn’t tomato based then this recipe is for you.

Minestrone Soup is a classic vegetable soup that really hits the spot. I’ve served this at events and everyone wants more. It is a little labor intensive if you use fresh veggies but definitely worth it. I used gluten-free noodles so it would be gluten-free. Even though this is one of my earlier recipes I still keep coming back to it.

Check out my Recipe Page for more warm, comforting recipes like Lentil Shepherd’s Pie, this incredible Gluten-Free, Vegan Lasagna or the Crock Pot version of my Mexican Casserole.