Spicy Vegetarian Potato Soup

Vegetarian Spicy Cream of Potato Soup

Sometimes being a vegetarian can be a little tricky. If you don’t eat meat for whatever reason, you really don’t want to eat any kind of meat at all. That includes chicken or beef stock. That’s meat. When you want comfort food like vegetable soup or potato soup, you might think you’re getting a vegetarian “meal in a can”, but look closely at that label. Most canned soups that you’d think were vegetarian (hello vegetable soup) actually contain beef or chicken stock. In fact, stop what you’re doing and Google either one of those soups and I guaran-dang-tee you 98% of them include some sort of meat stock. Weird, right? Well, I don’t use meat stock in my vegetable soups because well…it’s supposed to be just vegetables and I’m a vegetarian. If you’re in the same boat as me, you’re going to love this recipe for Vegetarian Potato Soup. It’s got a nice kick to it because I like things spicy, and it’s creamy, delicious, and very satisfying all by itself.

Spicy Vegetarian Potato Soup
Recipe type: Soup
Serves: 6
This Vegetarian Potato Soup is low in sodium and contains no meat stock.
  • 2 cups low sodium vegetable stock
  • 4 cups cubed potatoes
  • ¼ cup diced onion
  • 1-4 oz can diced green chiles, undrained
  • 2 tbsp unsalted butter
  • 1 cup soy milk
  • ¼ cup instant potato flakes
  • 1 tbsp ground pepper
  1. In a large pot on the stovetop, boil cubed potatoes in vegetable stock until tender then mash to desired consistency. I like to leave mine a little chunky.
  2. Sauté the onion in butter until tender.
  3. Mix butter and onion in with your potatoes.
  4. Add soy milk, chiles, pepper, and potato flakes into the pot and stir thoroughly.
  5. Heat on the stove top on low heat for 30 minutes.
  6. Serve topped with cheese and croutons...hold the bacon.


Hearty Vegetarian Potato Soup Recipe
This Vegetarian Potato Soup is so hearty and satisfying that even the meat lovers in your life will enjoy this recipe. This recipe is very low in sodium so it’s perfect for anyone that needs to lower their daily salt intake. Serve this for dinner along with your favorite sandwiches or as a delicious and fulfilling lunch. You’ll never have to wonder what meat monster is hiding in that bowl with this soup recipe. Go ahead…make it. You know you want a bite!

Tofu Stir Fry {How to Cook Crispy Tofu You’ll Love}

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Because I’m always posting low sodium recipes here that are all meat based, I’m not certain that everyone knows I’m a vegetarian. It’s not something I advertise I guess and all of my family members are meat eaters, but those close to me know that I’ve been a true vegetarian (not vegan because I love my cheese) for 30 years now. I’m always looking for a way to add protein into my diet. I eat nuts, beans, and leafy greens, but I’m often left wanting something more substantial so I turn to tofu.

Now before we continue, yes, I’ve heard the banter about soy being bad for me, but I’ve also read many more studies about the benefits of soy by dietitians and doctors than I have about the detriments. It’s all about moderation and choosing the right forms of soy. Just like carbs, red meats, and other food sources that often get a bad rap, if used in moderation, soy products like tofu can actually benefit you. In fact, tofu is a good source of protein and contains all eight essential amino acids. It’s an excellent source of iron and calcium and the minerals manganese, selenium, and phosphorous. In addition, it’s a good source of magnesium, copper, zinc and vitamin B1. OK, now that that’s out of the way, let’s get on to the tofu cooking process.

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I know what you’re thinking. Tofu is squishy, slimy, and it just can’t be done right from home. Every time I hear someone say they don’t like tofu, I automatically think it’s because they don’t know how to cook tofu. It took me a while to get it right, but I love my at-home tofu recipes now as much as I love the ones I order in restaurants. Cooked correctly, tofu is perfect as a protein substitute in many dishes, but my favorites are Asian and Mexican like stir fry and taco salads. Start with a high-quality block of organic tofu (if you’re lucky enough to live in an area where tofu is made fresh at a local market, get that instead).

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Place your block of tofu between 2 plates and use something relatively heavy to place on the top plate to squeeze the juices from the block, about 5 minutes on both sides, draining in between. It may take longer, just watch until the juices stop draining out.

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Carefully cut your tofu in to slabs. I cut mine in to 3 blocks length wise, then slice it about 1/2 inch thick across the width. Then season as desired. I use a little bit of sea salt and some black pepper on each side. It’s a simple flavor combination that pairs well with most dishes.

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Heat about 5 teaspoons of extra virgin olive oil in a deep frying pan or wok on medium heat and fry your seasoned tofu on each side for 5-6 minutes each. Just watch for crispness because you’ll know when it’s done. This tofu is NOT squishy, slimy, or yucky. In fact, it’s simply delicious and it really doesn’t take any time at all to make. You can even store the leftovers in an air-tight container in the refrigerator to use throughout the week. It’s perfect in a stir fry, tacos, burritos, taco salads, or really anything you’d use chicken strips for. You’ll never look at tofu the same once you try this.

Tofu Stir Fry
  • 1 cup cooked tofu
  • 1 red bell pepper, pitted and cubed
  • ¼ red onion, cut into squares
  • 1 cup sliced mushrooms
  • ½ cup snow peas
  • 1 cup stir fry sauce of choice (I use a low-sodium General Tso's Sauce)
  • 4 tbsp extra virgin olive oil
  1. Fry tofu and set aside.
  2. Heat olive oil.
  3. Cut onion, pepper, and mushrooms, and place in heated oil.
  4. Put whole snow peas in the vegetable mixture.
  5. Heat on low to medium heat for about 10 minutes. Vegetables should still be crisp, but a little tender.
  6. Stir in sauce and toss.
  7. Put the tofu in the pan and toss and cook an additional minute or so until everything is mixed well and heated.

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Tofu, it’s what’s for dinner. Try it. You might like it. It’s a great source of protein, it tastes great when it’s cooked right, and it’s extremely versatile. How do YOU tofu?

Crock Pot Chicken Fiesta Soup {Taco Soup}

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This Crock Pot Chicken Fiesta Soup got its official name from Bug. Well, more like it got its name from me because I had to entice Bug to eat it. I’ve made this before and she loves it, but on one particularly “difficult” evening, she decided Chicken Taco Soup didn’t sound appealing. I quickly retorted that it was Chicken Enchilada Soup. She didn’t buy that either. But when I cleverly blurted in an excited tone that this was now Chicken Fiesta Soup, she decided that sounded fun and that of course she would have a bowl, or two. So from here on out, this soup will forever be dubbed Chicken Fiesta Soup. It’s super simple to make on the stove top or in the Crock Pot, and this lower sodium recipe is also heart healthy for an added bonus.

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This is seriously one of the simplest recipes I make because everything comes out of a can or a bag. I toss everything in the Crock Pot in the morning in minutes, and by dinnertime, we have a house full of delicious aromas and a one-pot meal everyone enjoys.

Chicken Fiesta Soup Ingredients:

  • 1 bag frozen Tyson Grilled & Ready shredded chicken
  • 2 cups low sodium chicken broth
  • 1 6 oz can tomato paste
  • 1 4 oz can diced chilis
  • 1 can no salt added corn
  • 1 can no salt added black beans
  • 1 can no salt added diced tomatoes
  • 1 pkg Mrs. Dash Taco Seasoning Mix

Chicken Fiesta Soup Preparation and Cooking Instructions:

  • Pour the chicken broth and tomato paste in to the Crock Pot and stir until blended.
  • Mix in the seasoning.
  • Add all of the canned vegetables and stir.
  • Pour in the chicken and stir.
  • Simmer on low setting for 8 hours, or on high for 4 hours.

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Serve this soup up with some tortilla chips and a refreshing drink for a fulfilling and delicious dish your family will love. It tastes like you’ve been toiling away in the kitchen all day when in reality, this literally takes less than 10 minutes to throw together. Winning! What’s your favorite slow cooker recipe that’s simple, healthy, and delicious? We’d love to try that too!