My Plant-Based Family

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

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Taco Soup

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When the weather is cold, this plant-based Taco Soup will warm you up! This hearty, comforting recipe tastes good enough to serve to guests or enjoy any day of the week.

This plant-based diet approved Taco Soup is perfect all year long. If you need a vegan and gluten-free soup recipe try this one!

A few years ago we had dinner with friends (HI Kara!) and they made Taco Soup for us. It was good and easy to make. It was made with about 5 different cans of veggies and ground beef and dairy. This is my much healthier take on that recipe using fresh ingredients instead of canned,  when possible.

Don’t worry if you have to use canned though. This soup will still be delicious and much healthier than anything you would get through a drive thru.

In some ways, it reminds me of my Texas-Style Chili recipe. The corn, avocado and cilantro really set it apart though. Once you make this one, you’ll wonder why you didn’t make it a part of your weekly meal plan. I’d kind of forgotten about it in favor of newer recipes but it’s about to make a come back.

This plant-based diet approved Taco Soup is perfect all year long. If you need a vegan and gluten-free soup recipe try this one!

If you are not into cilantro, you can leave it out. I know some people really dislike cilantro but I love it. Cilantro and lime are my peanut butter and jelly.

This soup is full of fiber so it will keep you full!

This plant-based diet approved Taco Soup is perfect all year long. If you need a vegan and gluten-free soup recipe try this one!

How to Make Taco Soup

Ingredients

  • ½ cup water for de-glazing pan
  • ¼ onion – diced (I used red onion)
  • ½ bell pepper diced (I used red bell pepper)
  • 1 tomato – diced ( I removed seeds too)
  • 1 jalapeno – diced ( I removed seeds too but you can leave them in for a spicy soup)
  • 2 cups cooked pinto beans
  • 2 cups cooked black beans
  • 1½ cups (or 1 can) of corn
  • 2 cups water
  • 1 8 oz can of tomato sauce
  • cilantro to taste ( I used a handful, chopped)
  • 1 tsp salt
  • 1 tsp chili powder
  • 2 Tbsp nutritional yeast

Instructions

Step 1 – Diced Onion and Bell Pepper

Add diced onion and bell peppers to pan, stirring regularly. If they begin to stick add a 1-2 Tbsp of water to pan to de-glaze.

Step 2 – Cook

Cook, remembering to stir and de-glaze as necessary until onions are translucent and peppers begin to soften.

Step 3 – Add Tomatoes and Jalapeno Peppers

Add tomatoes and jalapeno peppers, cook until soft.

Step 4 – Add Beans and Corn

Add beans, corn, 2 cups of water and tomato sauce then simmer.

Step 5 – Season

Taste then add spices and nutritional yeast a little at a time until desired “spiciness” is reached.

Step 6 – Add Cilantro

Add cilantro last then allow to cool a little before eating.

Notes

This made about 4 servings and is very filling. It is also a very forgiving soup, if you are missing one or two ingredients go ahead and make it or substitute something in. It is a little difficult for small children to eat, as most soups are, but it isn’t too spicy if the jalapeno seeds are removed. I like to garnish this with fresh avocado.

Yield: 4 Servings

Taco Soup

This plant-based diet approved Taco Soup is perfect all year long. If you need a vegan and gluten-free soup recipe try this one!

This plant-based diet approved Taco Soup is perfect all year long. If you need a vegan and gluten-free soup recipe try this one!

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

Ingredients

  • ½ cup water for de-glazing pan
  • ¼ onion - diced (I used red onion)
  • ½ bell pepper diced (I used red bell pepper)
  • 1 tomato - diced ( I removed seeds too)
  • 1 jalapeno - diced ( I removed seeds too but you can leave them in for a spicy soup)
  • 2 cups cooked pinto beans
  • 2 cups cooked black beans
  • 1½ cups (or 1 can) of corn
  • 2 cups water
  • 1 8 oz can of tomato sauce
  • cilantro to taste ( I used a handful, chopped)
  • 1 tsp salt
  • 1 tsp chili powder
  • 2 Tbsp nutritional yeast

Instructions

  1. Add diced onion and bell peppers to pan, stirring regularly. If they begin to stick add a 1-2 Tbsp of water to pan to de-glaze.
  2. Cook, remembering to stir and de-glaze as necessary until onions are translucent and peppers begin to soften.
  3. Add tomatoes and jalapeno peppers, cook until soft.
  4. Add beans, corn, 2 cups of water and tomato sauce then simmer.
  5. Taste then add spices and nutritional yeast a little at a time until desired "spiciness" is reached.
  6. Add cilantro last then allow to cool before eating.

Notes

Garnish with fresh avocado

Did you make this recipe?

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© Holly Yzquierdo

Got Greens?

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It’s Week 2 of the Vegan Month of Food, a.k.a the Vegan MoFo! I hope to have several new recipes to share this week!

I recently made a smoothie for my loves and thought I’d document the process. I’m not one for following recipes well, especially when it comes to smoothies.

This particular smoothie was made with spinach, oats, bananas, and blueberries. I added a little almond milk too.

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This was tasty! My husband and boys LOVED it! My husband was leaving for a meeting so I added the oats to give it more substance.

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Isn’t it pretty! What are your favorite things to add to a smoothie?

Black Bean Soup for Two

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Normally when I cook anything I make enough for a small village. About 14 months ago there were 7 hungry tummies living under our roof. When our three teenagers moved to their mom’s house I had to completely change my style of cooking. That was pretty close to the same time I found out my youngest couldn’t handle gluten.

Right now we are back up to 5 mouths that are always hungry. I’ve been craving Black Bean Soup but I know my husband and I are the only ones who will eat it. My little guys probably would but this is a mess soup for little hands and I get tired of cleaning up messes, especially Black Bean Soup on my white tile dining room floor.

If you have kids with a little more spoon control this soup is mild enough for them. I made this with my food processor but you could make it without one, it would just take more knife wielding. 🙂

Black Bean Soup for Two

Ingredients

  • 4 cups cooked black beans (or two cans drained and rinsed)
  • 1/2 onion
  • 3 cloves garlic
  • 1-2 Peppers, I used a pepper from a friends garden but jalapeno or bell peppers are okay too
  • 1 1/2 cups water (or veggie broth)
  • 1 cube veggie bullion of using water
  • 1 tsp salt
  • 1 tsp onion powder
  • 1/2 tsp garlic powder (optional)
  • 1 tsp liquid smoke (add more for a smokier flavor)
  • 1/2 tsp red wine vinegar

Do

  1. Process onions and garlic in food processor or finely mince. Add them to a medium-sized pot on medium heat, stirring regularly. If they begin to burn add a tiny bit of water or broth. Cook these until they are translucent and starting to brown.
  2. Peppers can be processed also or left in big chunks. If they are processed the soup will be spicier. I removed the seed and left peppers in big chunks for a mild soup.
  3. Add the beans (processed and whole), water (or broth) and spices to the pot and stir.
  4. Let soup simmer a few minutes then taste to adjust spices.
  5. Finally add liquid smoke and vinegar.

Serve

This soup makes about 4 cups but can be doubled for extra eaters. It would taste great with Mexican Rice or topped with fresh avocado or cilantro.

Are you enjoying the Vegan Month of Food (Vegan MoFo)? If you are participating let me know so I can see what you’ve been cooking.

Meal Plan Monday: A Basic Meal Plan

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Some weeks I don’t want to think too much. This is one of those weeks. I spent the weekend out of town (I had a great time) and I’m not ready for a new week. The problem is if I don’t make a meal plan we eat junk and fast food for waaaaaaaay too many meals. Also when I don’t have a plan I don’t always have all of the ingredients I need and I end up running to the store then buy everything that looks good and spend a lot of money. So this week I’m going to make a pretty basic plan based on what I have in my fridge and freezer.

Meal Plan

Breakfast is easy. The usual suspects include oatmeal, Breakfast Quinoa, Breakfast Rice, Toast with nut butter and fruit, baked sweet potatoes, and sometimes pancakes or a Breakfast Stir Fry. For my breakfast ideas check out this post.

Lunch is also pretty easy. We eat leftovers a lot, my husband almost always takes leftovers to work. We also eat sandwiches, baked potatoes, veggie wraps with hummus and bean and grain bowls.

Snacks are usually fruit although sometimes smoothies make an appearance too. I also like raw veggies with hummus. My sons love hummus so this is a popular snack. If I had an early lunch sometimes I’ll even have a sandwich for snack, I know I’m an animal.

Dinner is where I put most of the meal prep effort. My husband has requested rice, lentils, black-eyed peas, and quinoa so I’ll be working those in, except the black-eyed peas which I don’t care for. Those he can take to work. 🙂 I’ thinking of trying my hand at making Bean Burgers again, maybe lentil and quinoa burgers. The Brown Rice and Broccoli Casserole is always a big hit. I may add some new veggies to it this week. Also Quinoa Tacos or Quinoa Taco Salads with avocados and salsa. I’ll probably end the week with a Stir Fry so I can use up any veggies that need to be used. I think this plan will adequately use the rice, lentils and quinoa my husband requested.  Getting “buy-in” from your husband is a good thing. 🙂

The good news about this meal plan is that the rice, lentils, black-eyed peas and quinoa can all be made ahead of time so you can throw everything together quickly after work. Since I was out of town this weekend I’ll do most of these one afternoon for fast and easy meals the rest of the week. I’m also hoping to do a little baking sometime this week. If I do I’ll be sure to post pictures on Facebook.

What about you? What are you eating this week?

Meal Plan Monday: On a Tuesday

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I know it is Tuesday the meal plan was due yesterday. I meant to write a meal plan, I planned to write it but I never sat down to get it done. I even took an inventory of my over stuffed fridge. I have so much food in there, I’m very blessed! Most of it is leftovers from the Healthy Cravings group I hosted last week. Healthy Cravings is a group that introduces women to a whole food, plant-based diet.

If you are new here I hope I not getting off on the wrong foot. 🙂 I usually post a meal plan every Monday. The are “usually” low-fat, whole food, and plant-based in nature. One of my son’s can’t have gluten so a large part of my Meal Plans are gluten-free or can easily be gluten-free by using rice noodles instead of wheat. I use my meal plan as more of a guideline and often switch meals around based on our schedule, ingredient shortage, or pure laziness.

Meal Plan

Breakfasts this week will be simple as always. Toast with almond butter and fruit, oatmeal, sometimes cereal or GF waffles for busy days when I don’t have time to clean a mess.

Lunches are usually leftovers and boy do we have a lot of leftovers. My husband always takes leftovers. We also eat sandwiches and wraps sometimes, those are also great on the go. We also have some baked potatoes and cooked beans ready to go.

Snacks are usually fruit but a parfait makes a fun snack when non-dairy yogurt, fruit, and granola are layered together. These can be made ahead of time too. I’ve also been baking granola bars which disappear almost immediately. Raw veggies like carrots and spinach leaves are a favorite snack for my boys. I bowl of freshly cut carrots will vanish like potato chips if left on the counter.

Dinner

Monday: Leftover Broccoli Potatoes with faux cheese, leftover Lentil Ragu, and bean burritos

Tuesday: Leftover Salads, Black Beans and Brown Rice with Cilantro

Wednesday: Veggie Stir Fry using cabbage, broccoli, baby kale, red bell peppers, carrots, parsley, and grape tomatoes served over brown rice

Thursday: Veggie and brown rice casserole (really just a clever way of using up what wasn’t eaten in the stir fry) with HH brown gravy

Friday: Dinner out for my family while I’m out of town

So there it is, Meal Plan Monday posted a day late. I don’t think it was too painful. I hope to eat deliberately and use up all the fresh produce this week and as many leftovers as I can. So what are you eating this week?

For a little inspiration check out An Unrefined Vegan and her review of Chef AJ’s book Unprocessed plus a chance to win your very own copy. I’m a big fan of the book, Chef AJ, and An Unrefined Vegan so you can’t go wrong!

 

A Healthy Cravings Recap

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Yesterday was a super busy day. I woke up at 5:30 am and didn’t stop until 11:00 pm. Last night was my first Healthy Cravings group. I had a little over a dozen people show up. I had more than enough food and will not need to cook all weekend. 🙂 I made several recipes from the Happy Herbivore Cookbooks, the new Forks Over Knives Cookbook, and some of my own. I started the evening my sharing my story of switching to a plant-based diet which you can read here. Then we ate, then watched a clip from Forks Over Knives, followed by a little Q&A.

I’m not sure what everyone thought but I know several ladies are really interested in a plant-based diet. I’m already looking forward to October’s Healthy Cravings group. For yesterday’s group I mostly stuck to my meal plan but I made a few changes. All in all I made:

  • Taco Salad with Cilantro-Lime Dressing FOK Cookbook pg 74
  • An adaptation of FOK Cookbook Kale Salad with Maple-Mustard Dressing pg 79
  • A typical garden salad
  • Happy Herbivore’s Chocolate Cupcakes HHC pg 215
  • An adaptation of FOK Cookbook Fudgy Chocolate Frosting pg 286
  • Happy Herbivore’s Carrot Cake Cupcakes HHC pg 213 I meant to make the Maple Icing but I never got around to it
  • I had two of the ladies help make a parfait by layering vanilla soy yogurt, diced apples, and homemade granola
  • Almond butter granola bars, some had carob chips
  • Brown Rice and Broccoli Bake
  • “Cheesy” Broccoli Baked Potato Bake
  • Lentil Ragu from the FOK Cookbook pg 158 made by my friend Steffi
  • Creamy Basil Pasta FOK Cookbook pg 141 made by Steffi also

That is all I can remember. It was a whirlwind day. My refrigerator is so full, we will be eating salad and pasta all weekend. I’m really looking forward to not having to cook. I loved hearing people say, “this is so good, what is it” or “what’s in it.” Some of the ladies who came were already eating plant-based, other’s had tried it a bit, and some may have never heard of it.

In other bloggy adventures you may be wondering where my “Food Waste Friday” post is. I’ve been slowly phasing it out. I also haven’t been post every day. I’ve been trying to spend more time with my boys and keep my time better spent on my top priorities. With that being said blogging and helping other’s learn about a plant-based diet is still high on my priority list but it isn’t above time with my family. I still plan to post several times a week but I don’t stress about it. There are so many great blogs out there if I go a few days without a post I don’t think we will miss out too much. But if you do, I post regularly to My Plant-Based Family on Facebook. I also post random pictures of what we are eating, comments my kids make about food, and links to other fabulous blogs or sites.

Thanks to Annie for taking pictures and sending them to me. I was too busy but really wanted some. She just started taking them and I’m so thankful!

I hope you all have a great weekend!