Easy Vegan French Peasant Soup Recipe
When asked about eating a plant-forward diet, I tell people I eat like a queen. But when cooking meals that are hearty, healthy, and cost-effective, I’m really eating like a peasant. And everyone will love this French Peasant Soup recipe, no matter what your Royal status is!
I First Tried Peasant Soup in France
The recipe I’m sharing with you today reminds me of the French peasant soup I ate in Southern France.
In the early 1980s, I was on a group tour of Spain and France. After a harrowing bus ride through the Pyrenees Mountains, we stopped for lunch at the French border.
Our group was large, so we were seated in a room with a couple of long, wood tables and benches. The waitresses immediately brought out large carafes of rich burgundy wine and steaming loaves of coarse bread.
READ MORE : How to Make Chilled Watermelon Soup
Next, they brought out huge bowls of steaming vegetable stew, which our tour guide said was peasant soup. It was absolutely divine. In fact, of all the meals I ate during my trip, this soup is the one I remember the most.
What is Peasant Food?
Historically, peasant foods were dishes made from a person’s garden and whatever leftover kitchen scraps they could snag from their service at the manor. The scraps were paired with grains, vegetables, fruits, beans, and occasionally eggs or meats. They were further flavored with herbs and spices and made into hearty and filling stews, pottages, and even desserts. Since meats were so scarce, cows and chickens were usually used for milk and eggs – not dinner.
READ MORE : Spicy Cranberry Sauce Recipe
Many foods we revere now were once considered peasant foods in various countries. (Mincemeat pie, anyone?)
Peasant foods are still made from inexpensive grains, vegetables, fruits, beans, and meats. They’re perfect for using up foods nearing their expiration dates and are quick and easy to make. Mix these goodies with some herbs and spices, and you have a wonderful and easy “French Peasant Stew.”
French Peasant Soup Ingredients
Here’s a photo of the ingredients I used for my peasant soup recipe. I use what I had on hand and include fresh herbs from my garden. Ingredients include olive oil, carrots, celery, yellow zucchini, leeks, mushrooms, vegetable broth, beans, garlic, rosemary, thyme, and bay leaf. I used white kidney beans for my soup, but you can use whatever beans you prefer.
Instructions for Cooking French Peasant Soup
Over high heat, add the sliced mushrooms to the hot pan and allow the mushrooms to sweat and brown. If using fresh herbs, place them on top of the mushrooms. The steam will help subtly impart the herbs’ oils into the mixture.
Add oil, crushed garlic, leeks, carrots, and zucchini to the pan and cook over medium heat for 5 minutes.
Add the vegetable broth and beans, then cover the pan. Cook for an additional 10-15 minutes, or until the carrots are soft. Remove from the stove and If you used fresh herbs, be sure to take them out before serving!
READ MORE : Hot Honey Recipe is Spicy Sweet!
Salt and pepper to taste, then serve with a slice of crusty bread and your favorite full-bodied red wine.
French Peasant Soup Recipe
This hardy and delicious vegan peasant soup remind me of Southern France. The recipe serves 2 very hungry people or 4 not-so-hungry ones, and can easily be doubled to serve more. Serve with your favorite rustic bread and a glass of full-bodied red wine like a Zinfandel, Cabernet, or Syrah. Bon appetit!
Ingredients
- 1 tablespoon of olive oil
- 1 cup of sliced mushrooms
- 1/2 cup of thinly sliced leeks (cleaned well!)
- 1 clove of garlic, crushed or diced1 Bay leaf
- 2 4" sprigs of fresh rosemary (or 1/4 teaspoon of dried rosemary)
- 4 small sprigs of fresh thyme (or 1/4 teaspoon of dried thyme
- 1/2 cup of sliced carrots
- 1/2 cup of chopped celery
- 1/2 cup of quartered, sliced zucchini
- 2 cups of vegetable broth
- 1 can of white kidney or cannellini beans
- Salt and pepper to taste
Instructions
1. Using a 3 or 4-quart pan over high heat, add the sliced mushrooms and sear them until they begin to brown. If using fresh herbs, let them sit atop the cooking mushrooms so the steam helps release the oils. This adds flavor to the soup!
2. Allow the pan to cool slightly, then add the olive oil, leeks, and crushed garlic, and stir until everything is covered with the oil.
3. If using dried herbs, stir in the rosemary, thyme, and Bay leaf until blended.
3. Add the carrots, celery, and zucchini and allow to cook for 5 minutes.
4. Pour in the 2 cups of vegetable broth, stir well, and bring to a boil
5. Add in the can of rinsed white kidney or cannellini beans. Stir well.
6. Over a low boil, cook the mixture for 10 to 15 minutes, or until the carrots are soft.
7. Remove from the stove and add salt and pepper to taste.
Notes
If using fresh herbs, remove them and the Bay leaf before serving.
Nutrition Information:
Yield:
2Serving Size:
1-2 cupsAmount Per Serving: Calories: 332Total Fat: 8gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 890mgCarbohydrates: 51gFiber: 14gSugar: 9gProtein: 17g
The estimated nutritional content is calculated by an outside source and not Thriving With Less or JJ Jacobs. Writer bears no responsibility for the accuracy of this information.
If you make this recipe, please leave a comment below and let me know how it turns out for you! You can also share a photo of your dish on my Instagram account with the hashtag #thrivingwithless – Bon Appetit!
Leave a Reply
You must be logged in to post a comment.
