Quick post:

This week is the week from hell for me at work. Friday’s our deadline, and I foresee 14-hour days ahead of me until then.

I didn’t have time for breakfast today, so around 10:30, my stomach started rumbling at me. I rummaged around the kitchen for a bit, then remembered that I wanted to make my own lunch today. Something that could come together in minutes, refrigerated well, and could even freeze well. I’ve had some freeze-dried vegetables and textured soy protein in my cabinet for a few weeks now, in addition to some bouillon granules, so soup seemed like the logical option. It also gave me a great opportunity to get rid of some quinoa.

The servings for this are massive – 2 cups, at less than 200 calories! Hopefully this will keep me full and moving full steam ahead until dinner.

Lemony Vegan Vegetable Soup (to feed a small, hungry army!)

Cook Time: 25 minutes

Total Time: 25 minutes

Yield: 6 servings

Calories per serving: 171

Fat per serving: 5g

Saturated fat per serving: 0g

Carbs per serving: 17.6g

Protein per serving: 11.0g

Fiber per serving: 6.5g

Sugar per serving: 3.0g

Sodium per serving: 1381mg

Filling vegan soup that serves six very hungry soldiers. Great on a cool winter's day!


  • 12 cups (96 fl. oz) water
  • 1 ounce vegetable bouillon granules
  • 1.5 cup textured vegetable protein
  • 2 cups freeze-dried vegetables
  • 12 ounces frozen spinach, thawed and squeezed of excess moisture
  • 1/2 cup quinoa, thoroughly rinsed (optional)
  • 1/2 teaspoon fennel seeds
  • 2-3 medium lemons, juiced
  • 2 tablespoons Italian seasoning
  • 1 teaspoon garlic powder
  • 1 tablespoon onion powder
  • 1 ounce vegetable bouillon granules
  • Salt and pepper, to taste


  1. In a large soup pot, bring the water up to a boil over medium-high heat. Add vegetable bouillon granules.
  2. Add freeze-dried vegetables, textured soy protein, spinach, and quinoa (if using). When the mixture comes back to a boil, reduce heat to a simmer and add lemon juice and seasonings.
  3. Let soup simmer for 15 minutes, or until quinoa is puffed up and cooked through. Serve hot.
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