Meatless Monday – Soup’s on

Winter temperatures are back and I made soup. Today’s Meatless Monday is my recipe for alphabet soup.

  1. Heat on medium 2 teaspoons of a neutral-tasting oil (eg grape seed) in a large pot.
  2. Chop finely 1 medium onion and 1 large carrot. Cook in the heated oil along with a pinch each of cayenne powder and dried oregano.
  3. Mince 3 cloves of garlic; set aside.
  4. To the pot add the 2 cups each of water and vegetable broth. Bring to a boil, then add 1 jar of pizza/pasta sauce and the minced garlic.
  5. Turn heat down to medium and cook until carrots are tender, about 25 minutes.
  6. Turn heat off and let the soup cool. With hand blender, purée the soup.
  7. Add 1½ cups cooked navy beans, 1 tablespoon nutritional yeast and 1 cup of water to the pot. Bring to a boil.
  8. Add 1 cup dried alphabet pasta to the pot. Turn heat to medium for 5 minutes. If pasta is still hard, turn heat to low and simmer a few more minutes.
  9. Season with salt to taste.

This soup is almost stew like and goes well in a thermos for a hearty and warm lunch at work/school.


  • Substitute beans with kidney or cannelini.
  • Aim to get a whole grain alphabet pasta. I managed to find kamut. Or substitute with other small whole grain pasta.
  • No pizza/pasta sauce? Use 1 cup of crushed tomatoes and increase the dried oregano to 1 tablespoon.

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