Home Cooking & Recipes Vegan Soup and Stew Recipes from Pereg Natural Foods

Vegan Soup and Stew Recipes from Pereg Natural Foods

Pereg Natural Foods soup

Pereg Natural Foods soup

When the temperature drops, nothing says “comfort food” like a steaming hot bowl of soup. But too often we miss the opportunity to make the most of soups and stews. Not only do they fill us up, they’re also the perfect vehicle for nutritious ingredients like fresh veggies and whole grains.

Sure, it’s easy to open a can and microwave your meal. But everyone knows homemade tastes better every time – plus, you get to control what goes in. So drop that can opener right now and let Pereg Natural Foods show you how to warm your body and pack a nutritious, economical punch with customized soups and stews that hit the all the right spots.

“Add MSG, preservatives, fillers, food coloring, corn syrup, and GMOs,” said no recipe, ever.


The beauty of this soup is you can tweak it as you please, according to your preference. Pre-cooked pasta makes it heartier; keep it “clean” and gluten-free with Pereg 100% Quinoa Pasta.

All measurements are approximate.

1 large onion or 2 leeks (white part only), chopped
2-3 cloves garlic
2 ribs celery, chopped, plus leaves if desired
2 large carrots, diced
2 cups vegetables of your choice, chopped
8 cups homemade vegetable stock
1 tsp. Pereg Thyme
1 tsp. Pereg Oregano
1 Tbsp. Pereg Dried Parsley
14-oz. can low-sodium tomatoes, crushed or diced, undrained
4 oz. small pasta shapes such as alphabet, ditallini, or orzo, or, 4 oz. Pereg 100% Gluten-Free Quinoa Pasta (curvo, regatta or fusilli). (Optional.)

Brown onion/leek, garlic, celery, and carrots in 1 Tbsp. olive oil or canola oil in a large stock pot. Add the other veggies and let them warm through. Add stock and seasonings, bring to a simmer, and add tomatoes with their juices. Simmer gently until all the vegetables are soft, about 15 minutes. Meanwhile, cook pasta, if using, according to package directions. Add to soup. Adjust seasoning as desired.

CREAMY CURRIED CAULIFLOWER SOUP (courtesy of WholeFoodsMarket.com)

1/4 cup raw sunflower kernels
3 ½ cups unsweetened plain almond milk, divided
3 tsp. mild curry powder (such as Pereg Indian Style Blend Curry), divided, more to taste
1 cup chopped yellow onion
3 cloves garlic, chopped
5 cups (about 1 pound) cauliflower florets

Preheat the oven to 350ºF. In a medium bowl, toss sunflower kernels with 1 tsp. almond milk and 1 tsp. curry powder. Spread out on a small parchment-paper-lined baking sheet and bake, tossing once or twice, until toasted and fragrant, 6 to 8 minutes; set aside.

Meanwhile, heat 1/2 cup almond milk in a large pot over medium heat. Add onion and garlic and cook, stirring occasionally, until soft, about 10 minutes. Add cauliflower, remaining 2 tsp. curry powder, and almond milk. Cover and simmer until cauliflower is very tender, about 40 minutes. Taste and adjust seasoning with more curry powder if you like. Working in batches, carefully purée in a blender until smooth. Transfer to bowls, garnish with sunflower seeds and serve. Serves 4.


1 small onion, finely chopped
1 small carrot, finely chopped
1 stick celery, finely chopped
2 Tbsp. olive oil
2 oz. “facon bacon” (vegetarian fake bacon strips or Jack’s Gourmet Kosher beef Facon), about 4 strips, optional
1 sprig rosemary
4 to 5 fresh sage leaves
Salt and pepper
Half of a 14 oz. can peeled tomatoes
18 oz. canned beans OR 7 oz. Pereg White Beans
3 cups water or vegetable stock
1 cup farro, such as Pereg Farro*

Heat the olive oil in a wide soup pot; add the chopped onion, carrot, and celery and gently cook until soft and translucent. Add the “facon” (if using) and continue cooking until the fat has melted. Add herbs and peeled tomatoes and season with salt and pepper.
Stir in the canned beans, along with their liquid. (Note: if using dried beans, soak them overnight and boil them in plenty of water for about 1 hour, until tender.) Add 2 cups of water or stock, bring to a simmer and cook uncovered for 10 minutes. Remove soup from heat. Take out the rosemary spring. Blend until smooth.
Add the farro to the bean purée (along with another cup of water to loosen it, using more or less as necessary). Cook over low heat, stirring occasionally so the soup doesn’t stick to the bottom of the pot, for about 30 to 40 minutes until the farro is al dente. Check the seasoning. If the consistency is too thick for your taste, stir in more water or broth.
*Note: Or experiment with Pereg Farro-Garden Vegetable Blend or Farro-Mushroom-Rosemary Blend for variety.


1½ cups dried Pereg Natural Soup Mix Beans
2 cups water
1 Tbsp. extra virgin olive oil
1 cup white onion, small diced
1 green bell pepper, small diced
½ cup celery, small diced
2 carrots, peeled and small diced, about 1 cup
4 cloves Pereg Garlic, minced
28 oz. can crushed tomatoes
2½ cups vegetable stock
2 tsp. Pereg Ground Cumin
1 tsp. Pereg Ground Turmeric
½ tsp. Pereg Ground Cayenne Pepper (if desired)
Pereg Kosher Salt, to taste (optional)
Pereg Black Pepper, to taste
Crusty bread for serving

Soak Pereg Natural Soup Mix overnight in cool water, covering the bean mix by 2-3 inches. The next day, drain and rinse the bean mix well.
In a large stockpot, cover the soup mix with cold water by 2 inches. Bring to a boil, then cover and reduce heat to medium low and simmer until beans are tender, about 45 minutes to 1 hour, taking care not to overcook. Stir occasionally while cooking. Once cooked, drain and rinse beans well.
Heat extra virgin olive oil in a large 4-quart heavy saucepan over medium heat. Add onions, bell pepper, carrots, and celery with ¼ tsp. of salt (if using). Sauté until slightly soft, about 5-7 minutes. Add garlic and sauté for 1 more minute. Add the crushed tomatoes, vegetable stock, cumin, turmeric, cayenne, and beans to the vegetables. Simmer for 30 minutes, stirring occasionally, and season to taste. Garnish with cilantro and serve with crusty bread.