My goal with this blog isn’t to write about special occasion meals and instagramable photos but to show that it’s doable to increase the amount of nutrient-rich food on the dinner table. Vegan cooking doesn’t have to be complicated or time consuming (though it can be both). With a bit of creativity, it’s easy to have family-friendly plant-based meals on the table on weeknights.
You don’t have to be vegan to enjoy these meals. Vegans have developed innovative recipes to mimic familiar foods we remember from before we gave up animal products. These foods have familiar textures and flavours but are much more nutritious than the foods that inspired them. If you’re looking to eat more vegetables or encourage your family-members to be less veggie-adverse, getting inspiration from vegan recipes might give you a new appreciation for a vegetable you thought you didn’t like.
Here’s a simple soup that is velvety smooth and flavourful despite the few plant-based ingredients required. The cauliflower blends into a rich, creamy texture that will make you forget you’re eating a low-fat, vitamin-rich vegetable soup. The pumpkin seeds enrich the soup with added protein and nutrients. It’s flavour is subtle enough to be enjoyed by kids but sophisticated enough for adults too. It’s easy to make – just add the ingredients to the pot and allow it to simmer.
I kept the flavours very simple so the kids would enjoy it but it would be nice with a dash of spice or extra garlic as well. Served with a side of rustic whole grain bread, it makes a nice, satisfying meal for a cool fall day.
Creamy cauliflower and pumpkin seed soup
- 1 medium cauliflower, chopped into small flowerets
- 1 Tbsp olive oil
- 1 clove garlic, chopped
- 2 cups vegetable broth
- 2 cups unsweetened soy milk
- 2 Tbsp nutritional yeast
- 3 Tbsp pumpkin seeds
- 1 tsp sea salt
Heat the olive oil in a large pot over medium heat and add the chopped garlic and cauliflower. Cook for a few minutes to brown the garlic and soften the cauliflower. Add the vegetable broth, cover and bring to a boil. Simmer, covered for 15 minutes until the cauliflower is soft. Add the remaining ingredients. Blend until smooth.
That’s it – very simple and a great way to eat a nutrient-rich vegetable.