This Vegan Mujadara Soup Is A Healthy Twist On A Lebanese Comfort Classic

From plantbasednews.org

Low on protein, iron, or comfort? Hear us out... 

For anyone trying to eat healthier without giving up comfort food, this vegan mujadara soup offers a simple but powerful solution. In a recent video, Cat from Cat’s Vegan Kitchen shares her take on the Lebanese lentil and rice dish inspired by the meals her grandmother used to make. Her version stays true to the spirit of the original while adding extra nutrients, turning a traditional family recipe into a hearty vegan soup loaded with protein, iron, and vitamins.

Cat, the creator behind the YouTube channel Cat’s Vegan Kitchen, focuses on approachable plant-based cooking rooted in family traditions. According to her website, her vegan journey was deeply influenced by her Lebanese grandmother, Matilda, whose home cooking shaped Cat’s love of food from an early age. Many of the dishes Cat shares online draw inspiration from the meals she grew up eating, but with plant-based tweaks that boost their nutritional value.

This particular recipe builds on the foundation of mujadara, a beloved Middle Eastern dish typically made with lentils, rice, and onions. Cat transforms it into a nourishing stew-like soup that she describes as both comforting and deeply satisfying. “This vegan soup recipe is one of my very favourites,” she says. “It’s comforting, it’s warming, and it’s loaded with protein and iron.”

A traditional Lebanese dish with a nutrient boost

By swapping white rice for brown, Cat adds fibre, magnesium, and B vitamins to this mujadara soup inspired by her Lebanese grandmother’s recipe - Media Credit: YouTube / Cat's Vegan Kitchen

At its core, mujadara is a simple and humble meal made with pantry staples. Cat explains that her grandmother’s original version relied on lentils, onions, and white rice. Her updated version keeps the essence of the dish intact while adding ingredients that increase its nutritional value.

“I started this video by saying that this was based on my grandma’s traditional Lebanese maudra,” Cat says. “This recipe is slightly different because I’ve added in spinach, which is not part of the traditional recipe, and brown rice. Grandma used white rice.”

The switch to brown rice adds fiber, magnesium, potassium, and B vitamins, nutrients that help support heart health and stable blood sugar levels. The addition of spinach increases the dish’s iron content even further, turning the stew into a powerhouse plant-based meal.

Lentils deliver protein and iron

The heart of Cat’s vegan mujadara soup is a generous portion of brown or green lentils. These legumes are widely celebrated for their nutritional value, particularly in plant-based diets.

“Brown or green lentils are loaded with iron and protein,” Cat explains while preparing the dish. “One cup of this soup is going to provide 25 to 30 grams of protein and 35 percent of your daily iron requirement.”

The lentils simmer alongside onions that have been slowly sautéed until sweet and translucent. Cat notes that patience during this step is key to building flavor. Cooking the onions over medium-low heat for several minutes creates a natural sweetness that forms the foundation of the soup.

Water is then added along with rice and spices, including allspice and basil. The mixture simmers until the lentils and rice soften into a thick, comforting stew.

Why spinach plays a key role

YouTube / Cat's Vegan KitchenSpinach isn’t part of traditional mujadara, but adding organic leaves boosts the dish’s iron and vitamin content

One of Cat’s biggest nutritional upgrades to the classic dish is the addition of fresh spinach. She highlights the leafy green as an important source of vitamins and minerals.

“Spinach is loaded with vitamin C, A, and K, which are great for healthy skin and a healthy cardiovascular system,” she says. “It also is loaded with iron.”

Because spinach can carry dirt and grit, Cat takes care to clean it thoroughly before adding it to the soup. She recommends soaking organic spinach first before chopping it into small pieces.

“Spinach tends to be kind of muddy, so be sure to rinse your spinach really well,” she says. “I even let mine soak for a little while.”

The chopped spinach is added toward the end of cooking so it wilts gently into the lentils and rice while maintaining its nutrients.

A clever way to add vitamin B12

Like many plant-based cooks, Cat also looks for ways to include vitamin B12 in her meals. Her solution comes in the form of a homemade vegan Parmesan topping made from cashews and nutritional yeast.

“This delicious and easy stew is a total crowd pleaser,” she says. “It is loaded with protein at about 30 grams per bowl. I’m going to show you my trick to add extra protein and a boost of vitamin B12.”

She sprinkles the plant-based parmesan over the finished soup, adding a cheesy flavour along with additional nutrients.

“The base is nutritional yeast and cashews,” Cat explains. “If you just sprinkle a little bit on top, it adds a cheesy flavour and a boost of B12 and protein.”

For those who do not want to prepare the Parmesan mixture, she suggests simply sprinkling nutritional yeast over the bowl.

A comforting meal rooted in family tradition

Despite its impressive nutrition profile, Cat emphasizes that this vegan mujadara soup is first and foremost a comforting dish tied to family memories.

The meal is traditionally served with bread and eaten casually at the table. Cat notes that her family often pairs the soup with pita and enjoys it in a relaxed, communal way.

“In my family, we eat this with pita bread and our hands,” she says. “We just dig right in.”

The result is a hearty bowl that bridges past and present: a dish inspired by her grandmother’s Lebanese cooking, but adapted to support a modern plant-based lifestyle.

Hungry for more vegan twists on Lebanese classics? Check out Cat’s YouTube channel and website.

https://plantbasednews.org/lifestyle/food/vegan-mujadara-soup-a-lebanese-classic/

Four Cosy Vegan Winter Soups To Get You Through The Coldest Nights

From plantbasednews.org

These four dreamy soups will give you the winter fuzzies 

As winter settles in, the pull toward warm, comforting food gets stronger. Soups tick every box. They’re delicious, filling, and easy to batch-cook for busy weeks. That’s why cosy vegan winter soups are such a staple right now. In a recent video, Sarah Sullivan shares four of her go-to bowls, all designed to be rich, simple, and weeknight-friendly.

Sullivan, known for her YouTube channel Sarah’s Vegan Kitchen, focuses on recipes that feel familiar but are fully plant-based. These cosy vegan winter soups lean on pantry staples, smart techniques, and small finishing touches that make them feel special without being complicated.

Loaded baked potato soup

One of the cosiest bowls in Sullivan's winter line-up, the loaded baked potato soup is topped with smoky tofu bacon - Media Credit: YouTube / Sarah's Vegan Kitchen

Sullivan opens with what she calls “a super cosy classic.” She says, “If you’re a baked potato lover, just imagine all of that goodness, but in extra cosy soup form.” The base starts with onions, celery, garlic, and carrots sautéed in vegan butter before building a roux for thickness. Potatoes do most of the heavy lifting here. Sullivan explains, “I’m using russet potatoes… Russets tend to break down more easily, and they have a higher starch content, which helps to thicken the soup naturally.”

She finishes the soup with creamy plant milk, lemon juice for balance, and lightly mashes the potatoes to keep some texture. When it comes to serving, she doesn’t hold back. “Most important is a generous helping of my smoky tofu bacon,” she says, calling the finished bowl “the cosiest of all the soups” in the video.

Roasted tomato lentil soup

YouTube / Sarah's Vegan KitchenRoasted tomatoes and a head of garlic, drizzled with olive oil, form the flavour base of Sullivan’s tomato lentil soup

Next up is Sullivan’s current favourite. “It combines what I think are two of the best soups in the world, lentil soup and roasted tomato soup,” she says. Roasting nearly three pounds of tomatoes with garlic brings depth, while tomato paste cooked until dark adds richness. Red lentils simmer directly in the broth, making the soup more filling than a standard tomato version.

After blending, Sullivan keeps some texture. “You really do get that roasted tomato soup flavour first and foremost, and then the lentils are just there to kind of make it more heartier,” she explains. Toppings like tofu ricotta and croutons add extra substance, making this one of the more robust cosy vegan winter soups in the line-up.

Lemon chickpea orzo soup

This soup is a regular in Sullivan’s kitchen. “This is one of my most cooked soups of all time for a reason,” she says. “It’s budget-friendly, super easy to make, perfect for busy weeknights, and of course, it’s delicious.” It’s made like a familiar noodle soup, starting by sautéing onion, carrot, and celery in olive oil. For added heat, Sullivan likes to add a bit of Calabrian chili paste in this step, but notes that this is optional. Then she adds the veggie broth and throws in chickpeas, herbs, and orzo. Instead of chickpeas, she mentions that white beans are a great choice for a creamier soup. Lemon juice and fresh herbs shift the flavour into brighter territory.

Sullivan describes it as “kind of like classic chicken noodle soup’s cousin,” adding that it delivers comfort “without feeling heavy.” An optional tahini finish gives the broth extra body, especially if you want something richer.

Carrot ginger soup

The final soup is the most minimal but still packed with flavour. Sullivan roasts the unpeeled carrots first, explaining, “That browning brings out all the natural sweetness of the carrot and adds so much extra dimension to the flavour.” Ginger, turmeric, and coconut milk round things out, while black pepper boosts turmeric’s impact.

Once blended smooth, she finishes with lemon juice and encourages texture on top. “I always recommend a crunchy or chewy topping,” she says, suggesting croutons or roasted chickpeas. The carrot soup is a bright option that closes out this set of cosy vegan winter soups, blending comfort and freshness.

Together, these four bowls show why Sullivan’s approach works so well in winter. The soups are familiar, flexible, and built to keep you warm long after the pot comes off the stove.

Find more vegan recipes on Sarah Sullivan’s YouTube channel.

https://plantbasednews.org/lifestyle/food/four-cozy-vegan-winter-soups/

How To Turn Lentil Soup Into A Winter Treat You’ll Crave

From plantbasednews.org

Browned onions, preserved lemon, and bright toppings transform this Mediterranean soup into the bowl that gets you through winter 

Lentil soup has a habit of showing up every winter and tasting exactly the same. It’s filling. It’s affordable. And after the third bowl, it can feel a little flat. In a recent video, Rainbow Plant Life creator Nisha Vora shows how a Mediterranean lentil soup can become layered, rich, and exciting, without adding complexity or expensive ingredients. With a few smart techniques, she turns a familiar pantry dish into something deeply flavourful and definitely worth revisiting.

Vora is known for breaking down cooking fundamentals in a way that feels practical and accessible. A Harvard graduate and former corporate lawyer, she went plant-based before building Rainbow Plant Life into a leading vegan recipe and lifestyle platform. In this video, she focuses on technique over novelty, explaining how timing, heat, and thoughtful seasoning can drastically change the outcome of a classic lentil soup.

Where flavour really begins

Inspired by Mediterranean cooking, the yogurt topping adds acidity and richness to balance the soup's flavours - Media Credit: YouTube / Rainbow Plant Life

Vora starts with the same aromatics most cooks reach for, but she is clear that this stage sets the tone for the entire soup. Onion, carrot, and garlic are familiar, yet how they are handled makes all the difference.

“We have our standard soup aromatics prepped, but my first tip is if you want an actually interesting lentil soup that’s not ordinary, add a fun flavour twist,” she says.

That twist leans Mediterranean. Ground coriander brings warmth. Aleppo pepper adds gentle heat. Preserved lemon peel delivers brightness and complexity.

“They’re essentially lemons that have been fermented in their own juices and salt,” Vora says. “They’re gonna add a super lemony, complex, tangy, salty flavour to the soup that really takes it over the top.”

She uses only the peel, finely chopped, so it blends seamlessly into the base.

Slowing down to build depth

YouTube / Rainbow Plant LifeInstead of chopping herbs directly into the pot, Vora ties bay leaves and thyme into a bouquet garni to infuse the soup with earthy flavours

Once cooking begins, Vora emphasizes patience. She takes time to deeply brown the onions before adding anything else, resisting the urge to rush.

“Wait until your onions brown. Don’t just sweat them for like four or five minutes,” she says. “Taking the time to brown your onions really, really makes a difference in terms of the flavour.”

The onions cook for up to 15 minutes, developing sweetness and depth. Carrots, garlic, and preserved lemon follow, along with spices that are stirred constantly to avoid burning. When needed, she deglazes the pot to capture every browned bit.

Vora also stresses the importance of choosing a broth that tastes good on its own.

“Use a vegetable broth that you actually like the taste of,” she says.

Lentils go in next, along with black pepper and a bouquet garni made from bay leaves and thyme. Instead of chopping herbs directly into the soup, she ties them together.

“It gently infuses the entire soup with the earthy, woodsy aromas of the herbs,” Vora says.

The toppings that change everything

While the soup simmers, Vora prepares simple toppings that she sees as essential to the final experience, not optional extras.

“When you’re making a fairly simple and healthy soup like we are today, I think it’s important to add something a little fun and indulgent,” she says.

She mixes fresh herbs with lemon zest, olive oil, and flaky salt to create a bright herb oil. She also prepares a quick yogurt sauce using plant-based yogurt, lemon juice, salt, and pepper.

“It’s kind of like topping your chili with some sour cream except with a Mediterranean twist,” she says.

Together, these toppings add contrast, acidity, and richness to the bowl.

Finishing touches that pull it together

Once the lentils are tender, Vora removes the bouquet garni and adds nutritional yeast to boost savouriness.

“A lot of lentil soups are kind of lacking in that savoury umami quality,” she says.

She finishes with a generous squeeze of lemon juice, reinforcing the brightness layered throughout the dish. Served with crusty bread and topped with herb oil and yogurt sauce, the Mediterranean lentil soup feels complete and intentional.

By focusing on technique instead of shortcuts, Vora shows how lentil soup can move beyond routine winter cooking and become something you actually look forward to eating.

You can find more plant-based recipes and lifestyle tips on the Rainbow Plant Life YouTube channel.

https://plantbasednews.org/lifestyle/food/turn-lentil-soup-into-a-winter-treat/

10 easy vegan dinners anyone can make in 20 minutes

From vegoutmag.com 

By Avery White

These quick, satisfying plant-based meals prove that weeknight cooking doesn't have to be complicated or time-consuming

I spent years believing that good food required hours of prep, elaborate techniques, and weekends devoted to meal planning.

Then I left my finance career, started actually cooking for myself, and discovered something liberating: the best weeknight meals are often the simplest ones.

These ten dinners have become my go-to rotation when I get home from a long trail run or finish a writing deadline with zero energy left.

None of them require specialty ingredients or culinary school training. They're the kind of meals that make you wonder why you ever thought vegan cooking was complicated.

What would it feel like to know that dinner is always just 20 minutes away?

1. Coconut curry noodles

This one comes together while your noodles boil.

Sauté garlic and ginger in a splash of oil, add a can of coconut milk and a few spoonfuls of curry paste, then toss in whatever vegetables need using up. Pour over rice noodles or ramen.

The magic is in the ratios: one can of coconut milk to two tablespoons of curry paste creates the perfect balance.

Add a squeeze of lime and some fresh cilantro if you have it. This meal taught me that restaurant-quality flavour doesn't require restaurant-level effort.

2. Smashed white bean toast

Drain a can of white beans, mash them roughly with a fork, and season with lemon juice, olive oil, salt, and whatever herbs are in your fridge. Pile onto crusty bread that's been rubbed with garlic.

Top with cherry tomatoes, arugula, or quick-pickled onions.

I make this at least once a week, and it never feels repetitive because the toppings change with the seasons. Sometimes the most nourishing meals are the ones that don't try too hard.

3. Peanut noodle bowls

Whisk together peanut butter, soy sauce, rice vinegar, maple syrup, and a splash of hot water until smooth.

Toss with any noodle you have, whether that's spaghetti, soba, or instant ramen without the seasoning packet.

Add shredded cabbage, edamame, sliced cucumber, and a sprinkle of sesame seeds.

The sauce keeps for a week in the fridge, so I often make a double batch. This is the meal that convinced Marcus that vegan food could be genuinely crave-worthy.

4. Sheet pan fajita vegetables

Slice bell peppers and onions, toss with oil and fajita seasoning, and roast at high heat while you warm tortillas and prep toppings. The oven does all the work while you set the table.

Serve with guacamole, salsa, and cashew crema if you're feeling fancy.

I love meals like this because they're interactive and satisfying without requiring me to stand over a stove. What could you accomplish in those 15 hands-off minutes?

5. Miso soup with greens and tofu

Bring vegetable broth to a simmer, whisk in white miso paste, and add cubed silken tofu and handfuls of spinach or bok choy. Done. This is my go-to when I want something warm and gentle.

Add cooked rice or noodles to make it more substantial.

A drizzle of sesame oil and some sliced scallions elevate it from simple to special. I've made this soup hundreds of times, and it still feels like a small act of self-care.

6. Chickpea shakshuka

Sauté onion and garlic, add canned tomatoes with cumin and smoked paprika, then stir in chickpeas and let everything simmer together. The chickpeas absorb all those warm, spiced flavours.

Serve with crusty bread for dipping or over couscous.

This is the meal I make when I want something that feels homemade and comforting without actually requiring much from me. The spices do the heavy lifting.

7. Avocado and black bean tacos

Warm canned black beans with cumin and a pinch of cayenne. Slice an avocado. Assemble in corn tortillas with quick-pickled red onion and a squeeze of lime. That's it.

The contrast of creamy avocado, earthy beans, and bright pickled onion creates something greater than the sum of its parts.

I keep pickled onions in my fridge at all times specifically for meals like this. They transform simple into memorable.

8. Veggie fried rice

Use day-old rice if you have it, or spread fresh rice on a sheet pan for a few minutes to dry it out. Fry with frozen peas, corn, diced carrots, and scrambled tofu seasoned with turmeric.

The secret is high heat and not stirring too much, so the rice gets slightly crispy.

A generous pour of soy sauce at the end brings everything together. This is the meal that uses up all those random vegetables before they go bad.

9. Mediterranean mezze plate

Sometimes dinner doesn't need to be cooked at all.

Arrange store-bought hummus, olives, cherry tomatoes, cucumber, and warm pita on a board. Add marinated artichoke hearts or roasted red peppers from a jar.

This is my favourite summer dinner and my reminder that feeding yourself well doesn't always mean elaborate preparation. There's wisdom in knowing when simple assembly is enough.

10. Pasta with garlic and greens

While pasta cooks, sauté sliced garlic in olive oil until fragrant, then add a big bunch of greens like kale or Swiss chard. Toss with the drained pasta, a splash of pasta water, and a squeeze of lemon.

Finish with nutritional yeast or vegan parmesan and red pepper flakes.

This is the meal I've made more than any other since going vegan. It reminds me that the Italian grandmother approach to cooking, simple ingredients treated with respect, never fails.

Final thoughts

After years of overcomplicating food, I've learned that weeknight dinners should sustain you without depleting you.

These ten meals have become my foundation because they're forgiving, adaptable, and genuinely delicious without demanding perfection.

The real gift of simple cooking is the mental space it creates.

When dinner stops being a source of stress, you have more energy for the things that actually matter. What would your evenings look like if you trusted that good enough really is good enough?

https://vegoutmag.com/food-and-drink/s-bt-10-easy-vegan-dinners-anyone-can-make-in-20-minutes/