Vegan Chicken Soup w/ Jackfruit + Potatoes
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5.0
48 reviews
Excellent
Vegan Chicken Soup w/ Jackfruit + Potatoes
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Jackfruit, potatoes, brown rice and tons of veggies make for a hearty bowl of vegan chicken soup!
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Ingredients
- 1 red onion finely chopped
- 2 large carrots peeled + diced
- 2 celery ribs diced
- 200 grams cremini mushrooms sliced, approx. 6-8 mushrooms
- 2 bell peppers diced, any colour/s
- 2 pounds yellow potatoes peeled + diced (approx 4-5 cups of diced potatoes)
- 20 ounce can young green jackfruit in brine or water, NOT in syrup
- 1 cup brown rice
- 10 cups low sodium vegetable broth
- 3 bay leaves
- ¼ teaspoon dried thyme
- ¼ teaspoon dried rosemary
- ¼ teaspoon dried basil
- ¼ teaspoon dried sage
- ¼ teaspoon dried oregano
- salt + pepper to taste
- 454 grams package medium firm tofu choose GMO-free if possible
Instructions
- To a large pot, add the chopped onion, carrots, celery, peppers, and mushrooms with a tablespoon or two of water. Sauté over medium heat until softened, approx 5-8 minutes.
- Add all remaining ingredients, EXCEPT the tofu to your pot and bring to a boil. Once boiling, reduce heat to simmer until the rice is cooked, approx. 30 minutes. Remove the bay leaves once cooked.
- Meanwhile, puree the tofu in your blender, and add a drop or two of water if needed to get it moving. Once the soup is cooked, turn off the heat, and stir in the tofu until combined.
- Taste and add salt and pepper, if needed.
Equipments used:
Notes
- You may sub the potatoes for sweet potatoes, if preferred. Note that this will make the soup sweeter in flavour.
- I like medium firm tofu, as it thickens the soup nicely. But use what you have on hand. Soft or silken tofu works too.
- For soy free, sub the tofu for a can of blended white kidney or canellini beans. Or, use a cup or so of your favourite plant based milk. Note that the milk option won't thicken your broth, but it will add extra creaminess. If you want to amp up the protein content, the tofu or beans are recommended.
- Use a food processor for finely chopped veggies if you're feeding picky eaters. If you prefer a stew-like texture, hand chop the veggies a little larger.
- If you're not a tofu fan, DON'T WORRY! I promise, you won't taste it in the soup. The tofu adds lovely creaminess and silkiness without altering the flavour. (But if you can't have soy for health reasons, see above for substitution suggestions.)
- You may prep ahead of time by chopping all your veggies a day in advance. Just keep your potatoes in water once peeled and chopped to prevent them from turning brown.
- Leftovers keep refrigerated for 3-4 days or freeze them for up to 2 months in an airtight container.
Nutrition Information
Show Details
Calories
318cal
(16%)
Carbohydrates
63g
(21%)
Protein
12g
(24%)
Fat
4g
(6%)
Sodium
324mg
(14%)
Potassium
885mg
(25%)
Fiber
7g
(28%)
Sugar
5g
(10%)
Vitamin A
3493IU
(70%)
Vitamin C
63mg
(70%)
Calcium
143mg
(14%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 8Servings
Amount Per Serving
Calories 318 kcal
% Daily Value*
| Calories | 318cal | 16% |
| Carbohydrates | 63g | 21% |
| Protein | 12g | 24% |
| Fat | 4g | 6% |
| Sodium | 324mg | 14% |
| Potassium | 885mg | 19% |
| Fiber | 7g | 28% |
| Sugar | 5g | 10% |
| Vitamin A | 3493IU | 70% |
| Vitamin C | 63mg | 70% |
| Calcium | 143mg | 14% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
48 reviews
Excellent
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