Meatless Monday Meal Idea: Veggie Taco Soup Recipe

This is one of my middle daughter's favorite Meatless Monday soup recipe ideas.  She isn't a meat lover--so traditional chili recipes often miss the mark for her.  This recipe combines a lot of her favorite chili flavors in a meatless, slightly thinner soup.  We often serve leftovers of this recipe over spaghetti to change  it up a little too!

Meatless Monday Bowl of Vegetable Chili with tomatoes, onions, veggies and shredded cheese

Meatless Monday Veggie Taco Soup Recipe Ingredients
1 Tbsp. Olive Oil (I currently use Kirkland Ogranic EVOO)
1 Medium Yellow Onion, Diced
1 c. Carrots, Thinly Sliced
1/2 c. Celery, Thinly Sliced
1 Pound or 14 oz. Block Extra Firm Tofu, Drained and Crumbled
1 Clove of Garlic, Minced
1 tsp. Chili Powder
1 tsp. Cumin
1/2 tsp. Salt (optional)
1/8 tsp. Pepper
16 oz. Jar of Salsa (I Use Amy's Medium or Kirkland or a Black Bean & Corn store brand)
4.5 oz. Can Green Chilies, Diced
1 15.5 oz. Can Tomatoes, Diced
1 15.5 oz. Can Kidney Beans or Chilli Beans
1 c. Water
1 c. Vegetable Broth or Stock

Shredded Cheddar or Colby/Monterey Jack Cheese Blend (optional)
Sour Cream (optional)
Cooked Pasta (optional)


Pinnable image for a vegetarian taco soup recipe

Prepare the Cooked Vegetables.  In a stock pot or dutch oven, heat the olive oil.  Add the onions, carrots, celery, and the crumbled tofu.  Cook over medium high heat until the vegetables are tender and the remaining water evaporates from the tofu.

Season the Vegetables.  Add the Garlic, Chilli Powder, Cumin, Salt and Pepper to the vegetable mixture.  Continue to saute for an additional 2-3 minutes--stirring frequently to prevent sticking.

Add the remaining Veggie Taco Soup ingredients.  Directly to the cooked vegetable mixture, add the salsa, green chilies, tomatoes, beans, water and vegetable broth.  Stir to combine.

Simmer, Garnish and Serve.  Bring to boil, reduce heat and simmer over low heat with lid slightly vented for 30-45 minutes.  Ladle into soup bowls and sprinkle with shredded cheese and a bit of sour cream, if desired.  Serve warm.

A few notes.

I usually skip the added salt if using canned or jarred add-ins since they are generally, already sodium loaded.

I often serve the taco soup over a portion of cooked, warm pasta or even steamed rice instead of serving as a soup.  This is especially good for second day leftovers.

I frequently use fresh tomatoes, home-cooked beans, fresh salsa and fresh chilies instead of canned or jarred versions.  If you prefer fresh--just add amounts equivalent to the sizes noted and increase the water/vegetable broth accordingly since canned veggies are often packed in liquid.  I generally add about 1/2-3/4 cup extra liquid if using non-canned/non-jarred ingredients

If the tomatoes or salsa are a bit sour to taste in the soup--add Stevia or sugar to taste to balance the flavors.

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