Zucchinni Tomato Soup - Submitted by Karen Snyder

Total Time:  35 min     Prep:  20 min     Cook:  15 min    Yield:  6 servings (1 1/2 cups each)


1 (15-ounce) can low-sodium white beans (canellini or white navy), drained and rinsed

2+ tablespoons vegetable broth

1 tablespoon low-sodium Tamari Sauce

2 cloves garlic, minced

1/2 large onion, diced (about 1 cup)

8 button mushrooms, sliced

2 carrots, diced (about 1/2 cup)

1 medium zucchini, diced (about 1 1/2 cups)

1 teaspoon dried thyme

1/2 teaspoon dried sage

1/2 teaspoon dried basil

1/4 teaspoon red pepper flakes

1/4 teaspoon freshly ground black pepper

32 ounces low-sodium vegetable broth

1 (14.5-ounce) low-sodium (or unsalted) diced tomatoes

1/2 can tomato paste

2 cups chopped baby spinach leaves

Nutritional Yeast, optional


In a large soup pot, heat the vegetable broth and Tamari Sauce over medium-high heat. Add the garlic, onion, mushrooms, carrots, and zucchini. Add the thyme, sage, basil, red pepper flakes, and black pepper, and cook stirring occasionally until the vegetables are tender, about 5 minutes. Keep an eye on your pan so the vegetables don’t stick and add more broth, if necessary, while cooking.

Next, add the 32 ounces of vegetable broth, tomatoes with juice and tomato paste and bring to a boil while you get your beans. Put half of the beans into a small bowl to mash and add the other half of whole beans to your soup. When you mash the beans with a fork or potato masher, and add it to the liquid it winds up thickening the soup and giving it a nice creamy texture. Stir the mashed beans into the soup and let it melt. Finally, add the chopped spinach and cook until wilted, about 3 - 4 more minutes. Serve in bowls sprinkled with nutritional yeast, if desired.


Vegan Shepherd's Pie - Submitted by Karen Snyder

Prep time:  15 mins     Cook time:  45 mins     Total time  1 hour     Serves: 6

Your time is precious; and after a long day at work, what’s better than a healthy dinner on the table in only one hour. Here’s a hearty, 10-ingredient Vegan Shepherd's Pie loaded with savory lentils, veggies and topped with fluffy mashed potatoes. Truly, this dish is so flavorful and satisfying you won't miss the meat!  Another benefit of this recipe? It can be made ahead -- on the weekend -- because it tastes absolutely wonderful warmed up the next day.  Served with a delicious green salad, you’ll have the perfect meal! Enjoy!



  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 10 - 12 button mushrooms, sliced (1/2 cup)
  • 1 - 2 tablespoons vegetable broth for sautéing (low-sodium, if available)
  • 1 - 2 tablespoons Tamari sauce for sautéing
  • 1-1/2 cups uncooked brown or green lentils, rinsed and drained
  • 3 - 4 cups vegetable broth
  • 1 tsp dried thyme
  • 16 ounces of frozen mixed veggies: peas, carrots, green beans and corn


  • 2 pounds yukon gold potatoes, thoroughly washed
  • 1-2 Tbsp vegan butter
  • Salt and pepper to taste; Paprika for garnish on the mashed potatoes


  1. Slice any large potatoes in half, place in a large pot and fill with water until just covered. Bring to a low boil on medium high heat, then salt slightly, cover and cook for 15-25 minutes or until they slide off a knife very easily.
  2. In a large saute pan over medium heat, sauté onions and garlic in vegetable broth mixed with Tamari sauce (about 1 tablespoon of each) until lightly browned and caramelized - about 5 minutes. If broth evaporates, add more during sautéing.
  3. Remove and sauté mushrooms for about 5 minutes in vegetable broth mixed with Tamari sauce (about 1 tablespoon of each).
  4. Add back the sautéd onions and garlic, add a pinch each salt and pepper. Then add lentils, about 3-1/2 cups vegetable broth, thyme and stir. Bring to a low boil, then reduce heat to simmer. Continue cooking until lentils are tender (35-40 minutes). During last 10 minutes, you will add the frozen mixed veggies (see #6 below).
  5. While lentils start cooking potatoes should be cooked. Completely drain water off potatoes and then transfer to a mixing bowl. Use a masher or large fork to mash until smooth. When well mashed, add desired amount of vegan butter and whip for a minute or two with an electric mixer set on medium speed. Season with a bit of salt and pepper to taste. Loosely cover and set aside.
  6. Check simmering lentils, during the last 10 minutes of cooking, add the frozen veggies, stir, and cover to meld the flavors together.
  7. While vegetables are cooking, preheat oven to 425 degrees F and lightly grease a 2-quart oven-safe baking dish. A 9 x13 pan works great.
  8. If needed, to thicken the mixture, use cornstarch or flour by taking 2 - 3 tablespoons of  vegetable broth and adding 2 - 3 teaspoons of cornstarch and mixing until smooth. Add to vegetable mixture and stir to blend and thicken. Taste and adjust seasonings as needed. Then transfer to your prepared oven-safe baking dish.
  9. Carefully top with mashed potatoes. Smooth down with a spoon or fork and season with another sprinkle of pepper. Add a sprinkle of paprika for a pretty garnish.
  10. Place on a baking sheet to catch overflow and place into preheated oven to bake for 10 - 15 minutes, or until the mashed potatoes are lightly browned on top.
  11. Let cool briefly before serving. The longer it sits, the more it will thicken. Let cool completely before covering. Pie can be stored in the fridge up to a few days. Reheats well in the microwave.