Potato Leek Soup (Vegan, Gluten Free, and Oil Free)



  • 6 Yukon Gold potatoes, peeled (if not organic) and diced
  • 3 or 4 leeks, white and light green parts only, sliced
  • 1 onion, diced
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 4 cups vegetable stock
  • 4 cups water
  • 2 bay leaves
  • 2 tsp sea salt
  • 1/4 tsp white pepper
  • 1 fresh rosemary sprig (or 1 tsp dried rosemary, crushed)
  • 1 cup non-dairy milk


Combine all ingredients, except non-dairy milk, in a stock pot.

Bring to a boil, then simmer until potatoes are soft.

Remove bay leaves and leftover rosemary twig.

Puree with an immersion blender until smooth.

Add non-dairy milk and adjust seasoning, if necessary.

Serves 6-8.


Split Pea Soup (Vegan, Gluten Free and Oil Free)



  • 2 cups dried split peas, soaked overnight
  • 1 cup diced onion
  • 1 cup diced celery
  • 1 cup diced carrots
  • 2 cloves garlic
  • 8 cups water
  • 2 bay leaves
  • 1 tsp liquid smoke
  • 1 tsp marjoram
  • 1 tsp thyme
  • 1/2 tsp black pepper
  • 1 tbsp sea salt


Combine all ingredients, except salt, in a large pot.

Simmer for several hours until the peas are soft, adding more water if necessary.

Add salt and adjust other seasonings, as needed.

Serve with No Oil Cheezy Biscuits.

Serves 6-8.

Black Bean Soup (Vegan, Gluten Free and Oil Free)


  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 cans diced tomatoes, un-drained
  • 3 cans black beans, drained and rinsed
  • 2 cups vegetable broth
  • 1 jalapeno, seeded, de-veined, and minced
  • 2 tsp cumin
  • 1 tsp chili powder
  • 1/4 tsp cayenne (optional)
  • sea salt and freshly ground black pepper, to taste
  • 1/4-1/2 cup green onions, chopped


In large pot, onion and garlic with a small amount of water. Cook over medium heat, stirring often, until onions are soft. Add tomatoes, beans, broth, jalapenos and spices. Bring to a boil. Reduce heat and simmer, uncovered, for 30 minutes. Use hand mixer or a blender to puree and simmer for at least another 10 minutes. Stir in green onions and serve.

Serves 4-6.

Spicy Corn Chowder (Vegan, Gluten Free and Oil Free)


  • 1 cup raw cashews, soaked for at least 4 hours*
  • 1 onion, diced
  • 1 bell pepper (any color), diced
  • 1 jalapeno, seeded, de-veined, and minced
  • 4 cups vegetable broth
  • 6 red potatoes, diced
  • 2 cups frozen corn
  • 2 tsp sea salt
  • 1 tsp cumin
  • 1/2 tsp white pepper
  • 2 tbsp nutritional yeast (optional)


Saute onion and bell pepper in a little water until soft.  Add remaining ingredients, except cashews and water, bring to a boil, and then simmer until potatoes are soft.

Meanwhile, combine cashews and water in a food processor or blender and puree until smooth.

Add mixture to soup and heat through until thickened.

* If you are allergic to nuts or prefer not to use them in this recipe, you can substitute 1 cup non-dairy milk and your thickening agent of choice or 1 cup non-dairy creamer.

Serves 6.