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Carrot Scallion Soup and Summer Tofu Salad [Vegan]

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Quick and satisfying vegan meals can be easily prepared with your own creativity, along with what you have stocked in your pantry, refrigerator and/or freezer. Some of the best (and most delicious) quick recipes that I have come up with were born from desiring a home cooked meal, not having much time to cook, and deciding to experiment with whatever I had on hand!

Smoothies are the quickest instant meals. With a good blender, some frozen or fresh fruit and good quality H2O, you can blend a meal together in seconds. A favorite breakfast of mine is to blend together a frozen banana, some frozen raspberries, a handful of organic baby salad greens and a bit of spring water, all combined to make a tasty and satisfying shake.

Salads are next up on the simple to prepare scale. I like to pre-wash greens early in the day and refrigerate them, so they are nice and crisp by suppertime. I combine these crunchy, leafy gems with canned garbanzo beans (drained and rinsed), a bit of sliced onion, pretty grape tomatoes and my favorite dressing. This makes a tasty and filling main dish salad. For fancy toppers try jarred artichoke hearts, Kalamata olives, roasted red peppers or cubed tofu.

Pasta makes a super easy vegan meal. One of my preferred quickie dinners consists of a flavorful sauce made from combining jarred, low fat vegan marinara with thinly sliced crimini mushrooms and 2 tablespoons of capers. Simmer for fifteen minutes. Toss the sauce with a pound of cooked penne, (al dente of course) and you’ve got perfect pasta with pizazz. Or sauté baby spinach, white beans and chopped garlic in a bit of veggie broth. Let it simmer for 5 to 7 minutes while you cook up some whole grain spaghetti. Toss the spinach sauce with the cooked spaghetti and serve. Jazzy-lish.

Soups make the ultimate quick meal because they are satisfying and simple. A great 20-minute soup can be prepared by combining 4 cups of of vegetable broth, plenty of thinly sliced mushrooms, and some fines herbs. Simmer for 10 minutes. Add a 1/2-cup of whole grain rotini and cook another 10 minutes. Soup time!

Hard to eat vegan? Nope, it’s easy…and quick too!

Carrot Scallion Soup and Summer Tofu Salad [Vegan]

This Recipe is :

Dairy Free Vegan





Cook Time



  • 1 package (32 ounces) organic vegetable broth
  • 2 carrots, diced
  • 1 tablespoon chopped fresh flat leaf parsley (or one teaspoon dry parsley)
  • 1 medium scallion with green top, diced
  • 1/2 cup orzo, uncooked


  1. Bring the broth, carrots, parsley, and scallion to a boil over medium heat in a medium sized saucepan. Simmer for 10 minutes.
  2. Add the orzo and continue to simmer over medium heat for 10 minutes more.
  3. Ladle the soup into bowls. Serve with whole grain crackers or crusty bread.





Laura Theodore, the Jazzy Vegetarian, is a popular radio host and television personality, vegan chef, sustainable lifestyle blogger, compassionate cookbook author, and award-winning jazz singer and actor. Laura is host, writer, and co-producer of the “Jazzy Vegetarian Television Show,” and she hosts “Jazzy Vegetarian Radio.” As an award-winning jazz singer and songwriter, Laura has recorded six solo CDs, and was host of the Manhattan Cable Network show “All That Jazz,” for six years.



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