Plant Based Soup Swap

My girlfriend Erika invited me to a soup swap about 4 years ago, a lovely gathering of friends, food and delightful recipes. We were all asked to bring six one ounce containers full of homemade soup in which we would swap, taking home six different creations.


Plant Based Soup

During this time I had started my plant-based journey and made a glorious carrot ginger soup to share – unfortunately most people were carnivores, so the soup selection was slim, but so fun none the less.

My plant-based journey has flourished while in Colorado, and my best Colorado girlfriend has fueled the plant fire (we have a vegan dinner swap once a month!). So I wanted to bring the Soup-Swap to my Colorado friends – plant-based style.

Soup Swap

It was a hit! There were 6 different plant-based soups made by 6 gorgeous cooks, some who were new to the plant-based lifestyle.

Here’s the menu & Recipes from my recent Plant-Based Soup Swap.

Cinnamon-spiced sweet potato soup with maple croutons (Serves 4)

4 tbsp Olive Oil
1 lb carrots cut into ½ pieces
1 large onion, chopped
2 cloves garlic, finely chopped
1 tsp ground cinnamon
¼ tsp cayenne pepper
Pinch of nutmeg
1 lb sweet potatoes (about 2 medium) peeled and cut into ¾ pieces
2 tbsp vegetable bouillon base
2 dried bay leaves
2 slices bread, cut into 1 in pieces
1 tbsp maple syrup

Heat 2 tbsp oil in a large saucepan over medium heat. Add the carrots, onion, garlic and cook, stirring until the vegies start to brown. 8-10 minutes. Add spices and cook stirring for 1 min.

Add the sweet potatoes, bouillon base, bay leaves and 6 cups of water and bring to a boil. Reduce heat and simmer until veggies are tender. 10-12 minutes.

Meanwhile, heat the remaining oil in a large skillet over medium heat. Add the bread & cook tossing until brown. Remove from heat and add maple syrup. Toss to coat. Discard the bay leaves. Using a blender or immersion blender and puree until smooth.


Red Lentil Thai Chili

Olive oil for saute
1 large yellow onion diced medium
1 red bell pepper, seeded & diced
3 cloves garlic, minced
2 Tbsp chili powder
1 ½ lbs sweet potatoes cut into ¾ chunks
1 cup red lentils
1 tsp salt
4 cups of veggie broth
2 15oz cans of kidney beans, drained & rinsed
2 Tbsp Thai chili paste
1 15oz can of coconut milk
2 8 oz of diced tomatoes
Cilantro & limes for garnish

Preheat a 4-quart pot sauté onion & pepper in oil with a pinch of salt for 5-7 minutes. Add garlic & sauté, add chili powder, sweet potatoes, lentils, salt, veggie broth. Cover & bring to a boil. Let boil for 15-20 min, stirring occasionally. When lentils are cooked & potatoes tender, add remaining ingredients & heat through. Taste for salt & seasoning – top with cilantro & lime.


Loaded Baked Potato Soup with Maple Smoked Seitan bacon

1 package of seitan
3 tablespoons of real maple syrup
2 tablespoons of liquid smoke
1 tablespoon of organic ketchup

Mix all ingredients, whisking together. Slice seitan into thin slices, coat seitan in the maple mixture. Bake on a cookie sheet at 375 for 20 minutes.

I got the Loaded Baked Potato Soup recipe from here – I did swap out the chipotle pepper for a pablano, because that’s what I had – it turned out amazing!!!


My girlfriend Kira made a Cauliflower Coconut and Lime SoupRecipe Here.


My cousin made an a Butternut Squash and Apple Soup Recipe Here.

The freezer is now stocked with delicious soup and everyone got a taste (literally) of how good a plant-based diet can be!

Happy Soup-ing!

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