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January 15, 2020 3 min read

If you're looking for a hearty, healthy, and easy to make plant-based soup, look no further!


(3) red bell peppers
(2) garlic bulbs
(1) red onion
(1) can young green jackfruit, roughly chopped
(2) 14.5 oz fire roasted tomatoes
(1) 14.5 oz can of chickpeas (garbanzo beans)
(2) tbsp tomato paste
(4) sprigs of fresh thyme
(1) 1/2 bunch flat leaf parsley
(2) tbsp harissa paste
(2) tsp cumin
(2) tsp smoked paprika
(8) oz hedgehog mushrooms (or your mushroom of choice)
(1) lemon
(1) dash plum vinegar
(1) mango
(1) cup raw cashews (soaked in water for 30 to 60 minutes)
(6) cups water


  1. Preheat the oven to 400 degrees.

  2. Slice the bell peppers in quarters, removing the stem, seeds, and membrane. Place on a baking sheet with the skin side up.
  • Peel the loose outer layers of the garlic bulb but leave the head intact with all the cloves connected. Trim 1⁄4 of the top of the bulb to expose the garlic. Wrap the garlic in foil forming a bowl. Add 2 tablespoons of water to the bowl and seal the foil. This will cause the garlic to steam inside the foil.

  • Place the peppers in the oven on the top shelf and roast for 20-25 or until the skin has blackened. Set out to cool

  • Place the foil covered garlic directly on the middle rack for 35 to 40 minutes. Once cooled, the garlic should be soft enough to squeeze out of its skin.

  • We are going to add both to the blender later in the process.

  1. Cut your red onion in half, long way. Roughly chop 1⁄2 of the onion into quarters and set it aside for later.

  1. Julienne the remaining 1⁄2 of the red onion and set aside.

  1. Finely chop (5) cloves of garlic and set aside.

  1. Finely chop 1⁄2 a bunch of parsley and set aside.

  1. Roughly chop the jackfruit and set aside.

  2. In a large pot on medium-high heat, sauté the onion and garlic until they are translucent, around 4-7 minutes. Use water instead of oil, adding a couple tablespoons at a time. You will want to deglaze the pan by adding a little water at the end. This will give you maximum flavor.

  • Add the harissa paste, cumin, paprika, and a generous pinch of salt to taste and stir another for another minute. (you can add more harissa for additional spice)

    • Add the tomatoes and thyme sprigs, and give the mixture a stir. Lower the heat to a simmer.

    • Add the chopped jackfruit along with garbanzo beans.

  • Add 3 to 4 cups of water to the soup until the desired consistency is reached. More water can be added throughout the process.

  • Taste your soup and add additional salt if needed.

  • Bring the soup to a simmer and cover with a lid for 20 minutes, stirring occasionally.

  1. Add the cashews, 3⁄4 cups water, 1⁄2 of the mango and a dash of plum vinegar to your blender. Blend on high for 1 minute starting from the slowest speed and gradually getting to the highest speed.
  • Stop and scrape down the sides of the blender, then add additional liquid or cashews if necessary to come to a creamy consistency. Blend for several minutes until creamy and smooth. Transfer to a squeeze bottle or jar and set aside.

  • Rinse your blender

  1. Remove the roasted red peppers and garlic from oven and let cool.
  • Scrape the roasted red peppers from the baking sheet and add it to the blender along with the tomato paste and and the roughly chopped onion from earlier.

  • Take the cooled garlic out of the foil and squeeze the bulbs into the blender. This should be a paste like consistency. Be careful not to let any of the skin fall into the blender.

  • Blend all the ingredients on high until a smooth liquid is formed. Add to soup.

  1. Add a handful of chopped parsley to soup along with the juice of 1⁄2 a lemon. Turn off the heat and let the soup simmer for another 5 minutes.

   12. In a hot pan sauté the mushrooms for 3-4 minutes in 2-3 tablespoons of water. Season with a pinch of salt. Set aside once the mushrooms are fully cooked.

    1. Ladle the soup into bowls and top with the mushrooms.

    2. Garnish with mango, cashew cream, freshly chopped parsley, and a squeeze of lemon juice. 

    Recipe by: @jjorbetter [IG]

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