Vegan Macaroni and “Cheese” Soup

Health score
34%
Vegan Macaroni and “Cheese” Soup
40 min.
8
355kcal

Suggestions


If you’re seeking a comforting bowl of goodness that’s both satisfying and nourishing, look no further than this Vegan Macaroni and “Cheese” Soup. Perfectly crafted to appease both plant-based diets and traditional comfort food cravings, this dish is a delightful fusion of creamy, savory flavors that will warm your soul. Imagine the richness of macaroni and cheese, transformed into a hearty soup that bursts with flavor and nutrition, all while being guilt-free and cruelty-free!

This recipe features a luscious base made from cannellini beans, which not only contribute to a smooth texture but also boost the protein content, making it an equally hearty meal for lunch or dinner. Paired with vibrant veggies like celery and peas, it's a wholesome way to sneak in some extra nutrition without sacrificing taste. Infused with a homemade seasoning blend and a cheesy non-dairy alternative, this soup is both savory and rich, promising to delight the taste buds of vegans and non-vegans alike.

Whether you're enjoying it on a chilly evening or serving it up on a special occasion, this Vegan Macaroni and “Cheese” Soup is a versatile dish that can easily be adapted to suit your preferences. Ready in just 40 minutes, it’s a quick and easy option for busy weeknights that also delivers a satisfying experience. Gather your ingredients and get ready to dive into a bowl of creamy, dreamy comfort!

Ingredients

  • 32 ounce .5 can cannellini beans drained and rinsed canned
  • medium celery stalks diced finely
  • 1.5 cups firmly nondairy cheese cheddar-style packed
  • 0.5 teaspoon optional: dill dried
  • servings salt and ground pepper to taste
  • teaspoon ground mustard 
  • 1.5 tablespoons olive oil 
  • cups soup noodles such as shells or elbows
  • cup peas frozen
  • 1.5 teaspoons penzey's southwest seasoning salt-free (such as Mrs. Dash)
  •  vegetable cube 
  • cups water 
  • large onion yellow finely chopped

Equipment

  • sauce pan
  • pot
  • blender
  • dutch oven

Directions

  1. In a large saucepan or Dutch oven over medium-low, combine the margarine or oil, onion and celery.
  2. Saute until the onion and celery are golden, about 5 minutes.
  3. Add the beans, water, bouillon cube, salt-free seasoning, mustard powder and dill. Bring to a simmer, then cover and reduce the heat to simmer for 20 minutes.Meanwhile, bring a medium saucepan of salted water to a boil.
  4. Add the pasta and cook until al dente, about 6 to 7 minutes.
  5. Drain and set aside.When the soup has simmered, stir in the rice milk and cheese.
  6. Heat, stirring constantly, until the cheese has melted.
  7. Transfer the soup, in batches if necessary, to a blender. Puree until very smooth.Return the soup to the pot. If desired, the soup can be thinned with additional rice milk.
  8. Add the peas and cooked pasta, then continue cooking over very low heat until hot. Season with salt and pepper.

Nutrition Facts

Calories355kcal
Protein19.89%
Fat26.02%
Carbs54.09%

Properties

Glycemic Index
30.04
Glycemic Load
14.52
Inflammation Score
-7
Nutrition Score
17.06869565404%

Flavonoids

Apigenin
0.03mg
Luteolin
0.01mg
Isorhamnetin
0.94mg
Kaempferol
0.12mg
Myricetin
0.01mg
Quercetin
3.81mg

Nutrients percent of daily need

Calories:355.49kcal
17.77%
Fat:10.38g
15.97%
Saturated Fat:4.7g
29.4%
Carbohydrates:48.55g
16.18%
Net Carbohydrates:40.47g
14.72%
Sugar:2.99g
3.33%
Cholesterol:21.19mg
7.06%
Sodium:261.32mg
11.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.84g
35.69%
Manganese:0.98mg
49.12%
Selenium:24.6µg
35.14%
Fiber:8.08g
32.31%
Phosphorus:277.27mg
27.73%
Calcium:266.61mg
26.66%
Folate:101µg
25.25%
Iron:4.46mg
24.78%
Magnesium:89.31mg
22.33%
Copper:0.4mg
20.02%
Potassium:679.08mg
19.4%
Zinc:2.71mg
18.05%
Vitamin K:14.61µg
13.91%
Vitamin B1:0.2mg
13.26%
Vitamin B2:0.19mg
10.99%
Vitamin C:8.74mg
10.6%
Vitamin B6:0.2mg
10.06%
Vitamin A:469.72IU
9.39%
Vitamin E:1.38mg
9.17%
Vitamin B3:1.03mg
5.13%
Vitamin B5:0.46mg
4.64%
Vitamin B12:0.23µg
3.79%