True Soul Vegan

Creamy Broccoli Kale Soup

This soup is so satisfying and packed with power greens!

  • 1 yellow onion, diced
  • 2 carrots, diced
  • celery hearts with leaves, diced, about 1/2 cup
  • 4 cups fresh broccoli, stems removed, chopped
  • 1 1/2 cups frozen kale (or 2 cups fresh- no stems)
  • 4 cloves of garlic, minced
  • 5 cups vegetable stock
  • 3/4 cup nutritional yeast
  • 2/3 cup cashew milk (or soy)
  • salt & pepper to taste
  • 2 tbsp cornstarch dissolved in 1/2 cup hot water

In a large, heavy pot, on medium heat saute onions, carrots & celery         (Meripoix) for about 3 minutes. Add garlic and saute until fragrant, about 1 minute.

Next, add kale, broccoli and stock and bring to a boil, then reduce heat and let simmer until broccoli is tender, about 5-10 minutes.

Remove from heat, and blend using either a hand held immersion blender or in batches in your blender. I like to have some texture to the soups, and leave it a bit chunky and not too pureed.

Return to heat and add nutritional yeast, milk and salt & pepper. If the soup seems too thin, then add the cornstarch mixture and cook a few minutes. If you’re happy with the consistency you can omit the cornstarch.

I like to garnish my bowls with a dollop of coconut cream or vegan sour cream, some green onions and sriracha. I served this with crispy salt & pepper tofu (recipe to come) for dinner.

Kid approved, and a great way to get greens into kiddos, or anyone for that matter!

Tofu & Mushroom Lettuce Cups

These make an awesome appetizer for a party, or an excellent high protein low carb meal!

  • 7oz baked tofu- I use TraderJoe’s baked high protein Teriyaki style
  • 4oz mushrooms, stems removed
  • 1 can water chestnuts, drained
  • 4 garlic cloves, minced
  • 4 scallions, green & whites separated
  • 1/2 cup Teriyaki sauce- I like TJ’s Soyaki
  • 1/4 cup agave or evaporated cane juice
  • 1 tsp sriracha
  • 2 tbsp grated fresh ginger

Dice the first 3 ingredients so they are about the same size.
 In a bowl, combine teriyaki sauce, agave, sriracha, and ginger. Stir to combine and set aside. *For ease in grating ginger, keep root in freezer, then it grates super easy and quick on a microplane.

In a large skillet, saute mushrooms, tofu and water chestnuts in  2 tbsp coconut oil, for about 5 minutes. (If there is excess liquid in the pan, drain it off)

Add garlic and the white parts of scallions, and continue to saute for 1 minute. Add sauce, and cook until bubbly then remove from heat.

To assemble-

  • Iceberg or butter lettuce leaves
  • bean sprouts
  • peanuts
  • greens of scallions
  • cilantro
  • lime wedges
  • sriracha

Place a heaping spoonful into a leave of lettuce and garnish with the toppings of your choice! I like to set everything out so guests can make their own. Feel free to leave out or add in whatever your heat desires!

Raw Veggie Wraps (V + GF)

Raw veggies combined with a rice paper wrap make for a delicious, filling and low calorie/low fat meal. The proportions below will make 4 wraps.

  • Rice paper sheets (x4 = 140 cal)
  • red leaf lettuce ( 1 cup=  25cal)
  • alfalfa sprouts ( 1 cup= 25cal)
  • mung bean sprouts (1 cup=35cal)
  • sliced cucumber (2 mini= 30cal)
  • shredded carrot (1 = 30cal)
  • fresh cilantro (Handful= 10cal)
  • sliced avocado (1/2 = 160cal)

Prepare the rice paper as directed on the package, pat dry, and fill with a bit of each ingredient above.

If you would like a sauce to accompany, you can either add hummus to the inside of wrap, or dip in a tahini or goddess dressing(120cal 2tbsp), or a vinaigrette . I like to spread a little veganaise (90cal 1 tbsp) and sriracha (5cal 1 tsp) in mine and dip with more sriracha. *If you are watching you calories, beware of the sauces and dressings, they add up fast!

1 wrap =114 calories, you can have all four  plus 50 cal worth of a dip/dressing for only 500 calories!

Peppermint Mocha Cupcakes (v)

I blogged the last year, but sometimes people don’t want to scroll through the archives, so here ya go again.

Merry Everything!

  • 3 cups all-purpose flour
  • 2 cups sugar
  • 3/4 cup cocoa powder
  • 2 teaspoons baking soda
  • 1 teaspoon salt
  • 3/4 cup vegetable oil or equal parts unsweetened applesauce
  • 1 teaspoon of pure mint extract (or if you’re fancier than me you could use real mint leaves)
  • 1/2 teaspoon vanilla extract
  • 2 teaspoons distilled white vinegar
  • 1 cup strong black coffee
  • 1 cup of water

Preheat oven to 350.

Combine dry ingredients in a bowl and whisk together until well blended.

In a separate bowl mix the wet ingredients, then add the wet to the dry and stir them together.

Pour into a cupcake tin filled with paper cups 1/2 full and bake for about 15 minutes. 

I made 40  cupcakes with this recipe.

let cool, then frost-

Peppermint Buttercream

  • 1 cup Earth Balance, softened
  • 1/2 cup non-hydrogenated vegetable shortening, softened
  • 3 1/2 cups powdered sugar
  • 1/4 cup unsweetened almond milk
  • 1 teaspoon mint extract
  • 1 teaspoon vanilla extract
  • crushed candy canes, sprinkles, etc for topping

In a food processor, blend the margarine and shortening together until light and fluffy. Then add powdered sugar one cup at a time. 

Add the almond milk, mint, and vanilla. After everything is combined. ( I added a few drops of blue coloring just for fun this time)image

Use a pastry bag (or a Ziplock baggie with the corner snipped off) to pipe frosting onto cupcakes. Garnish with additional crushed candies.

(Source: truesoulvegan)

Creamy Potato Chowder (v + gf)

Potato Chowder
The perfect rainy day comfort soup. Can also be soy free if you omit the creamer or use almond milk.


  • 6 cups veggie stock( 3 bouillon in 6 cup water boiling)
  • 4 russet potatoes peeled & chopped
  • 1 large yellow onion, diced
  • 4 large carrots peeled & diced
  • 2 ears of corn, raw & shucked( or about 1 cup frozen)
  • 4 cloves of garlic
  • 1 tablspoon fresh chopped Italian parsley
  • 1 tablespoon salt free Spike
  • fresh pepper to taste (and salt if needed)
  • 1/4 cup cornstarch dissolved into 1/2 cup warm water
  • 1/2-1 cup soy creamer (optional) ( I used 1 cup)
  • 1/2 cup nutritional yeast
  • 1 large leek, washed, sliced and fried in a little oil. Drain, set aside, will use to top soup in bowls.
  • Sliced scallions & parsley for garnish (optional)

Whisk veggie bouillon into hot water, set aside. In a large heavy stock pot, heat a few tablespoons of oil on medium-high. Add the onion, carrots, and corn and saute for about 4 minutes, or until onions are translucent.

Add garlic and stir to combine, then add Spike, potatoes, stock and chopped parsley. Pour in broth, and simmer until potatoes are tender, about 30-45 minutes.

Stir in cornstarch mixture, creamer and nooch. If soup is too thick, you can add in more creamer or water. Turn off heat and cover until ready to serve.

*Note, I had planned on using my immersion blender to make the soup smooth & creamy, but the potatoes broke down nicely on their own, while still leaving some good bites, via stirring & such…
Garnish with leeks & scallions, and sriracha if you like a little kick, like me :)

(Source: truesoulvegan)

No-meatloaf, or Lentil loaf if you prefer…

I love this dish, It’s so versatile. You can switch it up to make it southwest style, or BBQ, or just regular comforting no-meatloaf :) *I buy all the ingredients from Trader Joes *

  • 1 yellow onion diced
  • 4 celery stalks diced
  • 1 red bell pepper, seeded & diced

In a large saute pan, heat some oil to medium, and then saute the above for about 4 minutes. Remove from heat & set aside.

In a large mixing bowl, combine:

  • 1 package meatless meatballs(thawed out)
  • 1 pack pre-cooked lentils
  • 2/3 cup bread crumbs
  • 1/2 cup instant oats
  • 2 tbsp garlic powder
  • 2 tbsp all seasoning blend
  • 1/4 cup Earth Balance, in pieces
  • 1/2 cup nut milk (or more/less)
  • 1/2 cup marinara

Use you hands to really incorporate everything together. Then add the onion mixture carefully & mix in. If it seems to dry, add some more soy milk. Too wet? Add more bread crumbs.

Preheat oven to 400 degrees. Place parchment/foil on baking sheet & form loaves. Either 3 large ones, a bunch of mini ones, etc.. You can use loaf pans, but if you’re like me, I like the crispy outside, so I like the sides exposed. You can even bake them in muffin tins.

Now, The best part- drizzle with ketchup, so it bakes into an amazing sweet glaze!

Bake at 400 for about 30 minutes,but depending on size, mostly, until browns. All ingredients are fully cooked, so were just heating it up & making it yummy ….


(Source: truesoulvegan)


I’ve posted the recipes from my Pumpkinpalooza cooking class! I hope you all enjoy them, I know everyone in the class sure did! I also made my Pumkin Spice muffins, you can find the recipe a few posts back… Enjoy!

Happy Fall

Sarah xo

(Source: truesoulvegan)

Wild Rocket Harvest Salad

Wild Rocket Harvest Salad (V GF)

serves 2, double triple as much as you need to meet your needs. Salads should be fun & easy, don’t worry about precise measurements!

2-4 cups/handfuls depending on the portion desired of Wild Rocket ( wild arugula)
about 1 1/2 cups cubed roasted squash of your choice, at room temp
1 cup quinoa, pre-cooked and chilled
1/2 finely sliced granny smith apple
handful Marcona almonds
optional- fresh pomegranate seeds
balsamic dressing

(Ahead of time, roast an acorn, butternut squash, or pumpkin in the oven. Cut in half & scoop out seeds. Place cut side down on baking sheet and bake at 375 for about an hour or until tender when poked with a knife. Cool. You can also use up any left over squash you may have in fridge.)
Arrange 1/2 of all ingredients in individual bowls/plates, or in a larger salad bowl, and serve. Simple! Top with balsamic dressing or any other favorite!

Roasted Pumpkin Bisque

Roasted Pumpkin Bisque ( V GF)

Make sure to add the cream to this soup at the very end, after the pot is removed from the heat. This will ensure the creamiest results.

1 pie pumpkin, peeled and cut into 3/4-inch pieces
1 yellow onion, chopped
2 tablespoons finely chopped fresh thyme
3 tablespoons oil
1/2 teaspoon salt
Ground black pepper, to taste
4 cups vegetable broth
1/2 cup dry white wine
1/2 teaspoon ground cardamom
2/3 cup soy creamer (optional)
sriracha to taste for a kick (optional)

Preheat oven to 425°F. Toss pumpkin, onions and thyme in oil and spread mixture onto 1 or 2 large baking sheets. Season with salt and pepper and roast for 20 to 30 minutes until tender, stirring once or twice. Remove from oven and transfer to a large pot. Add broth, wine and cardamom and simmer for 10 minutes. Carefully working in batches, puree the soup in a blender or food processor until smooth, then transfer back to pot( or use an immersion blender) . When ready to serve, bring soup back to a simmer. Remove from heat and whisk in cream. Ladle into soup bowls and serve.

Pumpkin Tacos (v)

Pumpkin Tacos (V GF)
Yield: Serves 16 to 18 (makes 36, serving size: 2 tacos) Total:35 Minutes

2 cups very thinly sliced green cabbage
1/2 cup coarsely chopped cilantro
2 green onions, thinly sliced
3 large dried ancho chiles, stemmed, seeded, and thinly sliced crosswise
1 1/2 tablespoons olive oil

2 tablespoons vegan butter, (Earth Balance Buttery Spread Whipped Organic)
1 tablespoon ground ancho chiles
1/4 teaspoon ground allspice
1 can (15 oz.) pumpkin purée
3 ounces vegan cream cheese, cut in chunks ( I prefer Trader Joes brand)
3/4 teaspoon kosher salt
1/4 cup orange juice

36 small (4 in.) corn tortillas*
1/2 cup salted toasted pumpkin seeds (pepitas)

1 cup crumbled up Teeze Mozzarella
1 orange, cut into small wedges
Kosher salt

1. Make slaw: Mix cabbage, cilantro, and onions in a bowl.
2. Toast chiles: In a small frying pan over medium heat, cook sliced chiles in oil, stirring often, until some turn reddish brown, 3 to 4 minutes. Transfer chiles to paper towels, using a slotted spoon; reserve oil.
3. Make spread: In a medium saucepan, cook butter over medium heat, swirling often, until golden, 3 to 5 minutes. Add ground chiles and allspice all at once and stir until foamy, about 10 seconds. Reduce heat to low and stir in pumpkin, cream cheese, and salt; cook, stirring, until cheese melts, 1 to 2 minutes. Remove from heat. Stir in juice; scrape into a bowl. Just before serving, drizzle with reserved chile oil.
4. Warm tortillas: Divide into 2 stacks, wrap in a cloth napkin, and microwave until hot, turning over once, 2 to 3 minutes.
5. Set tortillas, spread, slaw, pumpkin seeds, toasted chiles, and orange wedges on a tray and let diners make their own tacos, adding a squeeze of orange and more salt to taste.

Pumpkin Spice Muffins with Cream Cheese Frosting

These muffins are my go to fall favorite! I made them today last minute, and start to finish (including a quick cool & frosting) it only took 45 minutes. Enjoy!

  • 1 3/4 cups whole wheat flour
  • 1 cups evaporated cane juice
  • 1 tablespoon baking powder
  • 1/4 teaspoon salt
  • 4 teaspoons pumpkin spice
  • 1 cup pureed pumpkin
  • 1 cup soy milk
  • 1/2 cup vegetable oil
  • 2 tablespoons molasses

Preheat oven to 400°F. Lightly grease a twelve-muffin tin.

Sift together flour, sugar, baking powder, salt, and spices. In a separate bowl, whisk together pumpkin, soy milk, oil, and molasses. Pour the wet ingredients into the dry and mix.

Nobody likes a dry muffin, if you feel your batter is too dry add more soy milk (1/4- 1/2cup)

Fill the muffin cups two-thirds full. Bake for 18 to 20 minutes, until a toothpick or knife inserted in the center comes out clean. Let cool.

I doubled this recipe today, and used a full 15oz can of pumpkin. I added more soy milk to moisten the batter. No one like a dry muffin! 

Cream Cheese Frosting

  • 1 cup vegan cream cheese ( I love Trader Joes brand)
  • 1 cup powdered sugar
  • 2 tsp vanilla

mix ingredients in a bowl, keep refrigerated until ready to frost.

You can top it with a few pepidas, or incorporate some into the batter if you like as well. Likewise, you can easily add 1/2 cup pecans, or any nut to batter.

(Source: truesoulvegan)


My next cooking class! I just made the flyer, and only have 4 spots left! woohoo! haha If you are in/around San Diego, come on up! Msg me for details if interested! Everything Pumpkin & deeeelicious!


My next cooking class! I just made the flyer, and only have 4 spots left! woohoo! haha If you are in/around San Diego, come on up! Msg me for details if interested! Everything Pumpkin & deeeelicious!


Beer Battered Avocado Tacos

A great alternative for Taco night, and who doesn’t love anything beer nattered?! These were a Huge hit!

Beer Battered Avocados with Heirloom Pico de Gallo & Cilantro Lime Sauce

Beer Batter Ingredients

  • 1/2 Cup Flour
  • 1/2 Cup Bread Crumbs 
  • 1/2-1 Cup beer
  • 2/3 Cup Water
  • 1 Tablespoon corn starch

Combine all ingredients in bowl & mix until incorporated. 

  • 2 Large Firm-ripe Avocados
  • small bowl with flour ( 1/2 cup)

You want your avocado to be ripe, but firm enough to not turn into mush while cooking. Slice each half into four wedges, dust in flour then coat in the beer batter.

Have a large skillet ready with about 1 inch of grape seed oil heated to medium/high. Fry the avocado slices, 4 at a time is a good number, until golden brown on each side, about a minute or two.I had my oven set to low and kept them warm while I was finishing the batch.

Cilantro lime sauce

  • 1/2 bunch fresh cilantro
  • 3/4 cup vegenaise
  • 3 raw garlic cloves
  • juice of 2 limes
  • red pepper flakes as desired
  • salt & pepper

Pulse all ingredients in a food processor until fully blended. You can add water or oil to thin out the sauce a bit (about 1/4 cup or more)

Heirloom Pico de Gallo

  • 2 heirloom tomatoes
  • 1/2 red onion diced
  • handful chopped cilantro
  • juice of 1 lime
  • salt & pepper & hot sauce if desired

combine all ingredients in a bowl and set aside until ready.

When ready to assemble tacos, gather:

  • Warmed corn tortillas
  • pico de gallo
  • shredded cabbage 
  • cilantro lime sauce

I served these tacos with cuban black beans and some sauteed greens & mushrooms. Enjoy! 

(Source: truesoulvegan)

Heirloom Tomato & Avocado Pizza

I’ve never been a huge pizza fan, but this version I created definitely is converting me… I think its the warm avocado & absence of too much sauce.

For the Dough-

  • 3/4 cup warm water (105°F to 115°F)
  • 1 envelope active dry yeast
  • 2 cups (or more) all purpose flour
  • 1 teaspoon sugar
  • 3/4 teaspoon salt
  • 3 tablespoons olive oil

Pour 3/4 cup warm water into small bowl; stir in yeast. Let stand until yeast dissolves, about 5 minutes.

Brush large bowl lightly with olive oil. Mix 2 cups flour, sugar, and salt in processor. Add yeast mixture and 3 tablespoons oil; process until dough forms a sticky ball. Transfer to lightly floured surface. KNEAD dough until smooth, adding more flour by tablespoonfuls if dough is very sticky, about 1 minute. Transfer to prepared bowl; turn dough in bowl to coat with oil. Cover bowl with a damp towel and let dough rise in warm draft-free area until doubled in volume, about 1 hour. PUNCH down dough. DO AHEAD Can be made 1 day ahead. Store in airtight container in refrigerator. ROLL out dough. (Start in center of dough, working outward toward edges but not rolling over them.)

Of course you can always use store bought dough, but there is such a satisfaction of making it yourself. This makes a crispy yet tender, perfect crust.

Preheat the oven to 400 degrees. Place your rolled out crust onto a round pizza pan, drizzle with some olive oil. Bake for about 15-20 minutes or until crust is slightly golden. (not too much, because it will be going into the oven again.) Set aside to cool

For Pizza Toppings-

  • One large heirloom tomato, sliced thinly & patted to remove excess liquid
  • 1 large ripe avocado, sliced
  • large handful of fresh torn basil
  • 1/2-1 cup crumbled mozzarella Teeze (Whole Foods has it)
  • a few caramelized shallots (optional)

Arrange toppings onto cooled crust. Bake at 400 just until cheese has melted, making sure crust doesn’t burn.

Drizzle with a high quality olive oil & sprinkle some crushed red pepper flakes. Slice up & enjoy! I served this with a green bean salad & roasted spaghetti squash.

(Source: truesoulvegan)