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5.0 from 48 votes

Vegan Chicken Soup w/ Jackfruit + Potatoes

Jackfruit, potatoes, brown rice and tons of veggies make for a hearty bowl of vegan chicken soup!

Prep Time
25 mins
Cook Time
25 mins
Total Time
1 hr
Servings: 8 Servings
Calories: 318 kcal
Course: Soup
Cuisine: American , Canadian

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

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. Taste and add salt and pepper, if needed.

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

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

% 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.