Pasta e Fagioli (pronounced fa-jo-lee) literally means “pasta and beans” in Italian. My version of this classic soup contains meaty butter beans (large limas) and ditalini pasta in a savory tomato and vegetable-based broth. Garnish with grated non-dairy parmesan and chopped parsley. Fresh oregano leaves or julienned basil leaves are optional garnishes.
• 2 T olive oil
• 1 medium onion, diced
• 2 ribs celery, diced
• sea salt or kosher salt
• 4 large cloves garlic, minced
• 5 cups vegan no-chicken broth or vegetable broth
• 1 can (28 oz) crushed tomatoes with liquid or 3 cups peeled and crushed fresh tomatoes
• 1 tsp dried basil leaves
• 1 bay leaf
• coarse ground black pepper to taste
• 2 cans (15 oz each) butter beans, drained
• 3 oz/⅔ cup dry ditalini pasta
• grated non-dairy parmesan (from my Non-Dairy Evolution Cookbook or a commercial vegan equivalent)
• 2 T chopped parsley
• optional garnishes: fresh oregano leaves or julienned basil leaves
Add the olive oil to a large soup pot and place over medium heat. Add the onions and celery and a pinch or two of salt. Sauté until the vegetables are softened and the onions are translucent but not browned. Add the garlic and sauté and additional minute.
Add the broth, crushed tomatoes with liquid, dried basil and bay leaf and season with black pepper to taste. Bring to a brief boil and reduce to a simmer. Cover the pot and cook for 20 minutes.
While the soup base is cooking, place the butter beans in large bowl in the sink and fill with cool water. Immerse your hand in the water and swirl the beans to loosen the skins. Work gently so as not to mash or break the beans. Let the beans settle and pour off the water which will carry away any loosened skins. Repeat a few times until most of the skins have been removed. Drain well.
After 20 minutes of cooking, add the beans and the dry pasta. Cover and simmer an additional 20 minutes; season with salt to taste.
Remove and discard the bay leaf and ladle the soup into individual serving bowls. Garnish with the parmesan, parsley and the optional oregano or basil leaves. Serve with crusty Italian bread.
Pasta e Fagioli
This is my own adaptation of Chinese hot and sour soup. I’ve eaten many versions of hot and sour soup throughout my life. Some were very good while others were very gelatinous and/or so acidic that the broth burned the back of my throat. I feel I’ve struck a nice balance of hot and sour and with just enough starch slurry added to create body without being gelatinous. I broke tradition and used tender straw mushrooms rather than the tough and chewy Chinese fungus. I also replaced the bamboo shoots with bean sprouts (although you can certainly use bamboo shoots if you prefer). The tofu was shaved into fragments to resemble cooked egg. Julienned bok choy greens were added and the soup garnished with green onions and cilantro. The heat is created with a blend of ground white pepper and sambal oelek (a Southeast Asian red chili pepper sauce). If desired, shredded porq from my Seitan and Beyond Cookbook can also be added, although I omitted it here.
Ingredients for the Broth
• 8 cups water
• 2 large onions, peeled and quartered
• 3 ribs bok choy (white part only; reserve the greens for the soup)
• 2 large carrots, unpeeled and cut into large pieces
• ½ cup plus 2 T tamari, soy sauce or Bragg Liquid Aminos™
• ¼ cup rice vinegar
• 6 cilantro stems (reserve the leaves for garnish)
• 6 cloves garlic, minced
• 2 T nutritional yeast flakes
• 1 T porcini mushroom powder
• 1 T grated ginger root
• 1 T dark brown sugar
• 2 tsp sambal oelek or Sriracha™
• 1 tsp ground white pepper
Ingredients for the Soup
• ½ block (about 5 oz) pressed extra-firm or firm block tofu (not silken tofu), shaved with a sharp knife into fragments
• 1 can (15 oz) straw mushrooms, drained and halved lengthwise
or 8 oz small button mushrooms, halved
• reserved bok choy greens, julienned into ribbons
• 3 green onions, white and light green parts sliced and set aside in 1 dish
and the greens chopped and set aside in another dish for garnishing
• 1 and ½ cup fresh bean sprouts or 1 can (14 oz) bean sprouts, drained well
• 2 T plus 2 tsp cornstarch, unmodified potato starch or arrowroot powder dissolved in ¼ cup water
• ¼ cup chopped cilantro for garnish
Add all broth ingredients to a large soup pot. Cover and bring to a boil. Reduce the heat to a gentle simmer and cook for 1 hour.
With a spider or slotted spoon, remove the large vegetable solids and transfer to a bowl (after the vegetables have cooled a bit, the broth collecting in the bottom of the bowl can be added back to the soup pot). Discard the broth vegetables.
Add the tofu, mushrooms, bok choy greens and green onions (white and light green parts only). Bring the soup back to a simmer, cover and cook for 30 minutes.
10 minutes before the soup is done, add the bean sprouts and stir in the starch slurry to thicken the soup (be sure the broth is simmering). Taste the soup and add salt if needed.
Ladle into individual serving bowls and garnish with the green onions and cilantro.
Hot and Sour Tofu Vegetable Soup
Coq au Vin consists of tender chikun simmered in a luscious red wine sauce with mushrooms and pearl onions and garnished with parsley. Serve over cooked eggless noodles. This recipe yields about 4 servings.
• 1 recipe Chikun Drumsticks or Tenders (from the Seitan and Beyond Cookbook)
• 6 T Bacun Grease (from this blog)
• 8 0z cremini or white mushrooms, quartered
• 1 and ½ cup pearl onions, thawed from frozen
• ¼ cup all-purpose flour
• 2 cups dry red wine (e.g. Cabernet Sauvignon; Merlot)
• 2 cup chikun simmering broth (reserved from preparing the chikun)
• 6 sprigs fresh thyme or 1 tsp dried thyme leaves
• 1 bay leaf
• ½ tsp fine sea salt or kosher salt, or more to taste
• coarse ground black pepper to taste
• chopped fresh parsley for garnish
Prepare and refrigerate the drumsticks or tenders according to the directions in the recipe. Reserve 2 cups of the simmering broth for the sauce.
Add the bacun grease to a deep non-stick skillet and place over medium heat to melt. Brown the chikun in the hot grease and transfer to a plate.
In the same skillet, sauté the pearl onions and mushrooms until the onions are translucent and golden and the mushrooms have rendered their liquid. Sprinkle in the flour and mix well. Continue to cook for about 2 minutes to eliminate the raw flour taste.
Incorporate the wine in increments while stirring. Stir in the broth and add the chikun, thyme, bay leaf and salt; season with black pepper. Bring the mixture to a simmer and cook uncovered for 30 minutes, stirring occasionally, to reduce and thicken the sauce. Season the stew with additional salt to taste and remove the thyme stems and bay leaf before serving. Garnish with chopped parsley after plating.
Coq au Vin, Vegan-Style
• 4 cups vegan no-chicken broth or similar
• 2 medium russet potatoes, peeled and diced
• 1 T grated ginger
• 3 cloves garlic, chopped
• 4 tsp yellow curry powder
• 1 medium onion, peeled and chopped
• 1 large green bell pepper, chopped
• 1 can (14 oz) coconut milk (full fat; not lite)
• ½ cup green peas, fresh or from frozen
• 1 can (15 oz) straw mushrooms
• 2 tsp sambal oelek (chili paste) or other hot red pepper sauce, or to taste
• a few Thai bird’s eye chilies (optional)
• 1 and ½ cup Stewing Chikun, torn into bite-size pieces; or Shredded Chikun (both from the Seitan and Beyond Cookbook; the Soy Chikun Strips from the same cookbook can be used as substitute if desired; or simply use bite-size cubes of pressed tofu or additional vegetables if you wish to omit the chikun or tofu entirely)
• sea salt or kosher salt, to taste
• chopped Thai basil for garnish (optional)
• chopped cilantro for garnish (optional)
• cooked jasmine rice for serving
In a large soup pot, simmer the potatoes, ginger, garlic and curry powder until the potatoes are tender, about 20 minutes. Transfer to a blender and process until smooth (exercise caution when blending hot liquids; place a kitchen towel over the blender lid and begin on low speed progressing slowly to high speed).
Transfer the purée back to the soup pot. Place over medium-low heat and stir in the coconut milk.
Mist a skillet with cooking oil and sauté the onions and bell pepper over medium heat until softened. Add to the soup pot. Stir in the peas, mushrooms, sambal oelek and optional bird’s eye chilies. Cover and simmer about 20 minutes or until the bell pepper is very tender.
Add the Stewing Chikun and simmer an additional 10 minutes; season with salt to taste. If using Shredded Chikun, stir into the curry just before serving. Garnish with the Thai basil and cilantro.
Warning: Do not eat the bird’s eye chilies!
Thai Yellow Chikun Curry
Chilled Greek Garden Soup is a delightfully refreshing spin on the classic Greek salad. This recipe yields about 6 servings.
• 2 cans (28 oz. each) whole peeled tomatoes with liquid
• 1 large cucumber
• 1 small red onion
• 1 red bell pepper or large sweet red pepper, chopped
• 6 T extra-virgin olive oil
• 3 T red wine vinegar
• 1 T sherry vinegar or dark balsamic vinegar
• 1 tsp dried basil
• 1 tsp dried oregano
• 1 tsp sea salt or kosher salt, or more to taste
• ½ tsp coarse ground black pepper, or more to taste
• thinly sliced cucumber
• thinly sliced red onion
• fresh marjoram leaves (optional)
• pitted Kalamata olives, halved
• micro greens or baby greens of your choice, such as arugula
• crumbled Mediterranean Feta (from The Non-Dairy Evolution Cookbook)
Thinly slice several cucumber rounds with the peel intact. Set aside for the garnish. Peel the remaining cucumber, cut in half and scrape out the seeds with a spoon. Chop the cucumber and add to a blender.
Thinly slice some of the red onion and set aside for the garnish. Chop the remaining onion and add to the blender. Add the chopped red bell pepper.
Add one can of the tomatoes with liquid to the blender. Add the olive oil, vinegars, basil, oregano, salt and pepper.
Process the mixture until smooth and transfer to a large sealable container. Add the remaining tomatoes with liquid to the blender and pulse a few times until puréed but chunky. Stir the chunky tomatoes into the soup mixture in the container; season with additional salt and pepper to taste. Cover and refrigerate until well-chilled to blend the flavors.
To serve, ladle the soup into individual bowls and top with the garnishes. Serve with toasted pita wedges if desired.
Chilled Greek Garden Soup
This convenient, instant powder can be used to prepare a comforting and savory golden broth by the cup or the quart. This recipe yields about 48 cups of prepared bouillon.
• 1 cup nutritional yeast flakes
• 5 Tbsp fine sea salt or kosher salt
• ¼ cup onion powder
• 2 Tbsp organic sugar
• 1 Tbsp commercial poultry seasoning blend
• 1 Tbsp garlic powder
• 2 tsp dried celery flakes
• 2 tsp dried parsley flakes
• 2 tsp dehydrated carrot flakes (optional)
• ½ tsp ground white pepper
Process the ingredients in a dry blender until finely powdered; store in an airtight container for up to 6 months.
For a soothing mug of golden bouillon, dissolve 2 level teaspoons bouillon powder in 12 oz. of piping hot water. Stir well. A fine seasoning sediment will settle on the bottom of the mug, so stir occasionally while sipping or simply discard the sediment after consuming.
To prepare an instant broth for soups and stews, use 1 and ¼ teaspoon of bouillon powder for each cup of simmering water, or more or less to taste. For 8 cups of broth, use about 3 tablespoons, or more or less to taste.
For a clear broth, let the prepared broth cool to room temperature and pour into a sealable container, discarding any seasoning sediment that has settled on the bottom of the cooking pot. Refrigerate overnight, or for up to 10 days, which will allow any micro-fine seasoning sediment to further settle on the bottom of the container. Decant the clear portion of broth and use in recipes as needed.
Tip: Gentle Chef Instant Chicken’less Bouillon Powder is also a convenient, nutritious and delicious alternative to chicken broth served in hospitals for vegan patients restricted to a liquid diet.
Gentle Chef Instant Chicken’less Bouillon Powder