Lenten Soup/Stew Recipies (Vegan)
Quick Bean Soup for a Crowd (Lenten)
One Wednesday afternoon during Great Lent, we got busy and I forgot to make the main dish for our Lenten meal at Church which, at St. George’s, always follows the mid-week Liturgy of the Pre-Sanctified gifts. Quickly, I looked through our pantry and put together this soup. After it's assembled, the soup can slowly simmer all during the service, to be ready whenever you are! It’s easy to add more beans and such to stretch the batch for a bigger crowd, or to decrease the quantities for a smaller family or group.
A bit of oil…
2 Lg. or 3 Med. Onions, Chopped
½ Head Fresh Garlic, Cloves Slivered
½ C. Celery, Thinly Sliced
¼ C. Fresh Parsley, Italian or Curley, Minced
¼ C. Fresh Cilantro, Minced
1 #10 Can Pinto Beans (White or Black Beans would work fine, too.)
2 Cans Diced Tomatoes, or Tomatoes with Green Chile Peppers
½ Container Frozen, Chopped Green Chile Peppers, or 2 Small Cans, Mild or Hot
2 Cans Vegetable Broth (or Vegetable Stock)
1 Small Can Tomato Sauce
1 Tsp. Dry Oregano
1 Tbsp. Ground Cominos (Cumin)
¼ C. Mike’s NM Red Powdered Chile Mix
In a large soup pot, quickly sauté onions, garlic and celery in the oil. Add parsley and cilantro. Stir together then add all remaining ingredients. Bring to a boil. Cover and simmer until you’re ready to eat. A nice fasting meal-in-one when served with fresh, warm corn or flour tortillas on the side.
Lebanese Lentil, Potato and Greens Soup, Lenten-style
Norma Hodge, a Lebanese American Founder and Parishioner of St. George's Church served this delicious soup to us for lunch one day when we took a load items over to her home for the annual Parish Garage Sale, which fell within Great Lent that year. The following recipe is how she told me to make it.
Vegetable Stock – Homemade or Canned
½ C. Celery, Optional
Fresh Spinach, Chard or Kale, Chopped
Salt & Pepper, to taste
2 Lg. Onions, Sliced Thinly
Cook lentils until half-way done. Add potatoes, celery, salt and pepper. Cook until potatoes are soft and nearly done. Add greens and cook until they are soft but still bright. Sauté onions in olive oil while the soup is cooking. Cook the onions until they are browned and caramelized. Add them over the top of the soup when serving. Serve with Greek or Lebanese style pita bread on the side.
Sopa de Calabacitas, Elote y Chile Verde (Soup of Squash, Corn & Green Chile)
A flavorful soup for a fast day supper, perfect with warm tortillas served on the side.
6-8 C. Vegetable Stock or Broth
2 Tbsp. Olive Oil
1 Lg. Onion, Chopped
4-8 Cloves Fresh Garlic, Sliced
8 Small Squash, Chopped
2 C. Frozen, Fresh or Canned Corn
1 Lb. Roasted Mild Green Chile Peppers, Diced
1 Tsp. Mexican or Reg. Oregano
1 Tsp. Ground Cumin (Cominos)
3-4 Leaves Fresh Epazote
Salt & Freshly Ground Black Pepper, to taste
Fresh Cilantro, Minced
Sauté onion and garlic in oil. Add squash and cook until tender. Add corn, chiles, spices and salt. Cook until the vegetables are soft. Serve with wedges of lime, to squeeze over the soup, and a bowl of fresh cilantro, to sprinkle over the top.
Mexican Potato Soup with Green Chiles
(Caldo de Papa con Chile Verde)
An old Spanish soup, inspired by the Moors, and adapted to Mexico and Southwestern USA. It can be eaten as a main dish on a fasting day, or can be adapted to be eaten as a meaty main dish. Either way, when served with a salad and some Bolillos or Tortillas, you have a hearty and wholesome meal.
2-3 Med. Onions, Diced
4-6 Lg. Cloves Fresh Garlic, Minced or Pressed
3 Carrots, Diced
2 Tbsp. Olive Oil
Vegetable Stock (or Meat Stock, if not fasting) Or, Vegetarian Broth Powder
2-3 Lbs. Potatoes, Cut in to Chunks
1 Can Diced Tomatoes or Several Diced Fresh Tomatoes
6 Lg. Green Chiles, Roasted & Peeled (or Canned), Diced
¼ C. Fresh Parsley, Minced
Salt & Freshly Ground Black Pepper, to taste
Lime Juice, to taste
1/3 C. Fresh Cilantro, Minced
2 Tbsp. Fresh Epazote, Optional
If not fasting: Italian Sausage, Cut into Pieces, Optional
If fasting: Soy “Italian Sausage” Cut into Pieces, Optional
Sauté the onions, garlic and carrots in olive oil. Add stock and potatoes. Add tomatoes, green chiles and parsley. If you are adding meat, add it and cook until potatoes are tender and meat is done. About 10 minutes prior to serving, add salt and pepper, lime juice, fresh cilantro and optional epazote.
Coconut Lemon-Grass Soup
The first time I had this soup was at a Matushki Retreat held at the Sts. Mary and Martha Orthodox Monastery in Wagener, SC. The Mothers feed and treat the Clergy Wives like royalty while visiting there, and this soup was absolutely exquisite! What a joy, these many years later, to actually be able to grow cold-tender lemon grass in our own garden!
Make the following ingredients into an infused soup stock. Bring the stock to a boil, cover, then remove from heat and allow it to steep, cool and infuse, overnight (or, at least for several hours) before it is required for the meal:
2 C. Water (or mild Vegetable Stock, or, if non-fasting, Chicken Stock)
4 – 14 Oz. Cans Coconut Milk
12 – 16 Cloves Fresh Garlic, Peeled & Bruised
6 – 7 Stalks Fresh Lemon Grass, Bruised & Cut into 2” length pieces
14 - ¼” Thick Slices of Fresh Ginger, Unpeeled
3 Large Jalapeño Peppers, Cut in Half Lengthwise & Seeded, (Optional but Good!)
4 – 5 Tbsp. Olive or Canola Oil
1 ½ C. Finely Minced Onion (Not blended in a food processor!)
1 ½ Tbsp. Finely Minced Garlic (This can be processed).
1 ½ Tbsp. Finely Minced Fresh Ginger (This can be processed).
2 Tsp. Salt, or to taste
2 – 2 ½ C. Cauliflower, Broken into Tiny Florets
¾ C. Carrots, Diced
2 – 2 ½ C. Cabbage, Chopped
1 - 16 Oz. Can Baby Corn, Cut into 1” Sections
1 Small Zucchini or Yellow Summer Squash, Cut into 1” Sections
1 Red Sweet Bell Pepper, Chopped Small
8 Oz. Fresh Mushrooms, Sliced
1 Lb. Extra Firm Tofu, Cut into ½” Cubes
1 ½ C. Fresh Cilantro, Basil and/or Curry Leaves, or, 3 – 4 Tbsp Dried Basil or Cilantro
2 – 3 Tbsp. Fresh Lemon Juice
Cayenne Pepper or Red Powdered NM Chile, to taste, Optional
Heat the oil in a large, heavy soup pot. Add onion, garlic, ginger and salt. Sauté over medium heat until the onions begin to brown. Then add the cauliflower, carrot, cabbage, mushrooms, corn, squash and red bell pepper. Continue cooking for approximately 15 minutes. Stir occasionally. Strain the infused soup stock into the sautéed vegetables. Add the tofu, herbs and lemon juice. Heat for an additional 15 – 20 minutes. Serve hot, topped with a sprinkle of cayenne or NM red chile powder. This soup is good kept refrigerated for several days, if there are any leftovers. It can easily be doubled or tripled for large groups.
Shchi (Russian Cabbage Soup)
Another Russian recipe shared with us by Tatyana (Polataeva) Adams, one of our St. George’s parishioners. Tatyana adds that this cabbage soup is especially popular in the Moscow region of Russia.
2 Tbsp. Butter or Olive Oil or Vegetable Oil
2 Onions, Thinly Sliced
2 Carrots (about 2 C.), Thinly Sliced
4 – 6 C. Beef or other Meat Broth (Stock) – Or, if in Fasting times, Vegetable Broth
3 Potatoes, Cut into Small Cubes
1 Bay Leaf
1 Tsp. Caraway Seed, Optional
3 C. Cabbage, Finely Chopped or Shredded
½ C. Fresh Parsley, Chopped (Or, 1 Parsley or Celery Root)
2 – 3 Ripe Tomatoes, Chopped
8 Oz. Beef or Tofu, Cooked & Cubed, Optional
Sauté the onion in the butter or oil. Then add the carrots. Cook until the onion is transparent. Place the broth in a large soup pot. Add the bay leaf, potatoes and caraway seed. Add the onion and carrot mixture. Bring to a boil, then reduce and simmer for about 15 minutes. Add the cabbage, tomatoes, parsley and cooked meat (if using). Simmer the soup, covered, for about 10 more minutes. Remove the bay leaf before serving. Serve with sour cream on top of each served bowl, if desired (not during a fast).
Scotch Barley Broth (With or Without Meat)
In honor of both the Feast of Ascension and the June 9th Feast of St. Colomba of Iona, Enlightener of Scotland, which happened to fall out on the same day on the year that our daughters had just had their wisdom teeth extracted and we therefore, required something quite soft to sup upon, we adapted this fine recipe found in the From Scotland to You Cookbook published by the Scottish Cultural Festival of South Texas. We made up this soup and had it with some wonderful Scottish Scones on the side. Yum! As ole Scottish poet Bobby Burns doth say, “Some hae meat and canna’ eat, And some wad eat that want it: But we hae meat and we can eat, And sae tha Lord be thank it.” ~ Robert Burns. Another year, we made a vegan version of this same soup in honor of St. Patrick’s Day, which always falls within the Great Lenten Fast. A hearty vegetable stock, minus the meat, makes a great St. Patrick’s Day stew!
1 – 2 Med. Onions, Chopped
1 Leek, Thinly Sliced, Optional
1 C. Chopped Carrots
1 C. Chopped Turnips & Greens
1 C. Chopped Celery
5 Lg. Potatoes, Cut into Bite-sized Pieces
1 Chopped Parsnip and/or Rutabaga, Optional
2 C. Fresh Cabbage, Chopped
1-2 Tbsp. Olive Oil
2+ Lbs. Mutton, Lamb, Beef, Venison or a Combination, Optional
1 Qts. Meat or Vegetable Stock, Broth or Water
½ C. Pearl Barley
1 Tsp. Fresh or Dried Thyme, Optional
1 C. Fresh, Frozen or Canned English Peas
2 Tbsp. Fresh Parsley, Minced
Salt & Pepper, to taste
Sauté the onion, leek, carrots, turnips, celery, potatoes, parsnips and/or rutabaga and cabbage in a bit of olive oil. If using meat, add it and quickly brown. Add stock or water, barley and thyme. Bring to a boil, then lower heat and simmer for at least 1 ½ hours. Skim, if needed. Add peas and parsley, salt and pepper to taste, and cook until the peas are just done. Serves 6.
Sans Coche – Vegan Split Pea Stew from Trinidad
During Great Lent, we sometimes need a change of pace recipe. The following is one using protein-rich split peas. We adapted the dish from Madhur Jeffrey’s fine cookbook entitled, World Vegetarian. In describing Trinidadian cuisine, Jeffrey stated, “Trinidad is the one place on earth where African, the Mediterranean, India and the New World met in a state of shock and, speaking in culinary terms, reconciled fast in a spirit of mutual survival. This Creole soup speaks of this creative reconciliation.” Below is our own version of this fine, slightly spicy stew. Serve it in a pasta bowl, over rice.
¼ C. Olive or Peanut Oil
1 Lg. Onion, Chopped
½ Head Fresh Garlic Cloves, Sliced
2-3 Stalks Celery, Chopped
2-3 Carrots, Chopped
1-2 Zucchini Squash, Chopped
1-2 Fresh Green Chile Peppers or 1 Small Can Green Chiles
1 Tsp. Fresh Thyme Leaves, Chopped, or ½ Tsp. Dried Thyme
2-3 C. Green or Yellow Split Peas
8-10 Cups Vegetable Stock or Vegetable Broth
Salt & Freshly Ground Black Pepper
1 Green Plantain, Cut into 1/2” Pieces, Optional
Hot Pepper Sauce, to sprinkle on top of the soup
Limes, Cut into Quarters or Wedges
Fresh Cilantro, Diced, Optional
Sauté onion and garlic in the oil, until they brown. Add celery, carrots, squash and chile peppers and continue to sauté. Add thyme and split peas. Stir and cook briefly. Add vegetable broth, salt and pepper. Bring to a boil, stirring often. Reduce heat, cover and simmer for 1 ½ hours, or until done. If using the plantains, add these about a half an hour before the soup is done. Serve on rice. Set out hot pepper or Tabasco sauce and lime wedges to use as a condiments. Shake some hot sauce, squeeze lime juice and sprinkle a pinch of fresh cilantro over bowls of soup, to one’s taste.
Lenten Corn ChowderOne 14.5 oz can vegetarian vegetable broth (homemade or vegetarian vegetable bouillon)3 Potatoes, peeled and diced1 Carrot, peeled and diced1 Celery rib, diced1 Onion, chopped1/2 red pepper, diced2 cloves garlic, crushedOne 10 oz. package frozen corn niblets (or canned cornniblets, drained)One 14.75 oz. can creamed corn1 tbsp Dijon mustard (whatever kind is "Lenten")1 c. soy milk, plain or vanilla (the sweetness ofvanilla soy milk can help bring out the naturalsweetness of the corn)1 tbsp margarinesalt and pepper, to taste2 chopped scallions, for garnishImitation (soy/veggie) bac’un bits, for garnish, OptionalIn large saucepan, combine broth, potatoes, vegetables and garlic. Add a little water, ifnecessary, to cover vegetables. Bring to a boil over medium-high heat. Reduce heat to medium, cover, and simmer for 15 minutes, or until vegetables are fork tender.Add corn niblets, creamed corn, mustard, soy milk and margarine. Cook for another five minutes, uncovered on low heat. Add salt and pepper to taste. Ladle into bowls, garnish with chopped scallions (both green and white parts) and imitation bac-un bits. Makes 3 quarts.
Purée of Carrot Soup
One winter, my mother’s sister, Edith, was quite ill and could only eat soft foods. Several times, my mother made this for her and the entire family. Aunt Edith and everyone else really enjoyed this hearty and nourishing soup. She died in January 2006. May her memory be eternal!
2 Tbsps. Olive Oil
1 Lg. Onion, Coarsely Chopped
1 C. Celery Coarsely Chopped
1 ½ C. Diced Potatoes
2 Cloves Fresh Garlic, Chopped
3 C. Carrots, Diced
½ Tsp. Sugar
Heat oil in a heavy pan. Add onions, celery, potatoes, garlic and carrots. Cook until the vegetables are limp. Add:
4 C. Vegetable Stock or Chicken Broth, if not fasting
4 Whole Cloves (NO more than 4!)
Freshly Ground Black Pepper, to taste
Bring all to a boil, then reduce heat and simmer, covered, for about 20 minutes, or until the vegetables are completely soft. Remove from heat. DISCARD the whole cloves. Puree soup ingredients in small batches in a food processor. Can, freeze or serve at once. Nice served with a side salad and hot French bread or Whole Wheat Rolls.
Easy Mexican-style Vegetarian Soup
Shared with me by Christian homeschooling mom-of-many and my dear friend, Nanette Klinect from Dacula, Georgia. This recipe is a quick and easy solution for dinner on a hot dinner on a fast day, when one has little cook-time.
3 Med. Onions, Chopped
3 Green Peppers, Chopped
3 Zucchini or other Summer Squash, Chopped
1 Bunch Parsley, and/or a mixture of Parsley and Cilantro
3+ Cloves Fresh Garlic, Minced
Optional: 1 Can or Several Fresh Green Chile Peppers
1/4 C. Olive or Vegetable Oil
1 Lg. Can V-8 or Tomato Juice
Water w/Vegetable Bouillon, or Vegetable Stock, as needed
1 Can Fat-Free Refried Beans
1 C. Flour
1 C. Nutritional Yeast
Salt & Pepper, to taste
Chop up all vegetables, rather finely. Sauté vegetables in oil. Mix together flour and nutritional yeast. Put this in a large pot. Slowly add the juice, stirring well to prevent lumping. Add 1 juice-can full of vegetable stock or water and bouillon. Add to this the sautéed vegetables and the can of refried beans. Simmer for 15 – 20 minutes, until flavors have blended. Excellent and quick! Good served with Carrot Sticks and Avocado Dip or Guacamole and with Fresh Rolls or Warmed Tortillas on the side
Posole Verde ~ Vegan Green Posole from Mexico
For this recipe, either use frozen, dried or canned hominy (posole). See recipe above for tips on using frozen or dried posole. If you want a quicker version, use canned hominy, as per recipe below. This posole was a big hit at our St. George’s Lazarus Saturday meal and work day, which we hold every year after the Divine Liturgy for the day.
1 #10 Can White Hominy (Posole) + Liquid
3 Cans Canelli or other White Beans + Liquid
2 Lg. Onions, Chopped
1 Head Fresh Garlic, Sliced
3 Tbsp. Olive Oil
1 Lb. Mild Green Chiles, Chopped
1 Lb. Fresh or Frozen Tomatillos, Coarsely Chopped
1-2 Jalapeño or other Hot Green Peppers, Minced, Optional
1 Bu. Fresh Cilantro, Minced
¼ C. Fresh Parsley, Minced
2 Tbsps. Fresh Oregano, Minced
1 Tbsp. Ground Cumin
Salt & Black Pepper, To Taste
Vegetable Broth Powder or Bouillon, To Taste
1 Can Petite Diced Tomatoes with Juices, Optional
¼ C. Lime or Lemon Juice
Sauté onion and garlic in oil. Add green chiles, tomatillos, hot peppers, cilantro and parsley. Add posole and beans, then all remaining spices, including salt. If you wish to add the flavor and coloring to this otherwise green and white dish, add the can of diced tomatoes. To make a richer broth, add vegetable broth powder, to taste. Just before serving, add lime or lemon juice. Serve with tortillas on the side. Small bowls of chopped cilantro, scallions, lime quarters and salsa verde can also be served as accompaniments.
Houmous & Tahini Soup (Garbanzo & Sesame Soup from Cyprus)
Foods from the Island of Cyprus are very similar both to Greek and to Lebanese dishes. This is a soup which can be made vegan (for fasting) or can be made with chicken broth.
2 Cans Garbanzo Beans (Chick Peas)
6 -8 Cloves Fresh Garlic, Peeled
1 Med. Onion, Peeled & Quartered
4 Tbsp. Tahini (Sesame Seed Butter)
1/3 C. Fresh Lemon Juice
6 – 8 Cups Broth – Chicken or Vegetable
8 Slices Bread, Cubes & Toasted as Croutons
½ Bunch of Fresh Parsley, Minced
Olive Oil, at table
Coarse Salt, to taste
Greek-style (Calamata) Olives, 6 – 8 Per Each Bowl Served
If using dried garbanzos, soak and cook them until tender. In the bowl of a food processor of a blender, mix together until smooth the Tahini, Lemon Juice, Onion and Garlic. Add the (drained) garbanzo beans. Reserve the liquid. After blending, warm the broth in a large pan. When it is quite hot, add the blended chick peas. Stir well and heat, but do not boil. Serve into individual bowls. Add minced parsley, croutons, a sprinkling of coarse salt and the Greek Olives to each bowl. Put olive oil on the table, and let each one drizzle the top with as much or little as they desire. Serves 6 – 8.
Jillian’s Vegan Potato Soup
From our Valley homeschooling friend, Jillian DeMoya. She brought this wonderful soup to us one winter, when we are all sick with the flu. Jillian’s husband is from the Dominican Republic, and is actually a distant relative of Fr. Antonio’s. She relates, “We call this our “lifesaver” soup" and our family would agree. So easy! There's really no recipe, half of what I cook I just make up! I also made a version of this soup for Glenn (Chrysostom) Geil's memorial service, and folks really enjoyed it. Here's what I did this time”:Potatoes, Diced - I made most of a 15 pound bagDice Several large onions
1 Entire Head of Garlic, Chopped
A bit of oil4-5 Tbsp of veggie powdered stock (like boullion cube, but powdered and veg based with no msg!)
Or (I usually use) Vegetable Broth or Homemade Vegetable Stock2 bunches bok choy (could substitute chard, kale or collard greens)
(Any greens will work - collards, kale, chard, mustard, turnip, spinach - sometimes one
can find these in already washed/chopped & ready to throw in the pot bags now)
Optional: Carrots, Celery, Mushrooms, Squash - Use any, all or none
Juice of 1 or More Lemons or Limes, Optional & To TasteSautee onion and garlic in a little oil. .Add potatoes and fill with water or stock to just over the top of potatoes. Add any other vegetables you want to use. Add bouillon and salt and pepper to taste. When potatoes are soft add cleaned and sliced up bok choy or other greens. Add lemon just before serving, if you choose to use it. That's it!
Peas Porridge Perdomo Style
Split pea soup is one of our favorite busy fasting day suppers. Often, we’ll get this started this early in the day and let it cook until after Wednesday night Daily Vespers. It’s great to have a hearty, satisfying meal to come home to when it’s late and we’re quite hungry!
1-2 lbs. Dry Split Peas, rinsed
1 Lg. Can Diced Tomatoes
2 Cans or 1 Lg. Box Vegetable Broth (or homemade veggie stock)
2 Onions, Chopped
4 Small Potatoes, Chopped
3 Lg. Carrots, Chopped
3 Stalks Celery, Chopped
3+ Cloves Fresh Garlic, Minced or Pressed
¼ C. Fresh Parsley, Minced
1 Tsp. Oregano
Salt and Freshly Ground Black Pepper, to taste
A bit of olive or vegetable oil.
Put the peas, tomatoes, vegetable broth and as much water as needed into a pot or a slow cooker (crock pot). Sauté the vegetables in a bit of oil, until they are just beginning to soften up. Add herbs, salt and pepper, and allow to cook until peas are soft and you’re ready to eat. A loaf of whole wheat French bread on the side makes a filling meal of it!