During my college years, I was all about the low carb/Atkins craze.
My diet consisted largely of protein shakes/powders, protein bars, chicken, spinach, salad, a little fruit, and diet drinks (the horror, I know).
I remember my mom trying even then to explain the dangers of artificial sweeteners, and it just kind of went in one ear and out the other. For the record, listen to your mothers, especially if they have a great track record for calling it like it is.
My mom has actually taught me about quite a few things that, initially, seemed like something only a crazy woman would be keen on, including chemical sensitivity, soy milk (in the 80s, mind you), and plastic surgery.
My mom is a character, she is.
She's a no B.S. kind of lady with a knack for telling it like it is, sensitive individuals be damned. I actually appreciate that she's not disingenuous with me, and have learned to be grateful for her good qualities, including raising me with the knowledge of all things health-related, not the least of which was food.
When I lived with her, one of our favorite meals to make together resembled this: a good, vegetable or bean-based soup and some scrumptious, warm crusty bread, though my chosen bread of choice then was usually some attempted knock-off of Macaroni Grill's rosemary deliciousness.
For these recipes, I was set on creating a lower calorie vegetable soup that could be paired with a more indulgent biscuit.
The soup derives the majority of its flavor from the unique combination of herbs and vegetables, namely the basil and leek. I also add in a couple of teaspoons of lemon juice at the end to brighten up the taste.
In the biscuits, the flavors from the sweet potato and oat flour pair exceptionally well with the coconut milk, all lending a soft and tender inside with a slightly crusty outside. My girls just eat this right up!
Hearty Vegetable Soup with Sweet Potato Biscuits (Vegan, Gluten-Free)
Ingredients
- SOUP:
- 2 T. olive oil
- 1 leek sliced
- 2 garlic cloves minced
- ¾ c. carrot chopped
- ¾ c. celery chopped
- 2 c. green beans chopped into 1-inch pieces
- 1 c. green cabbage chopped
- 2 c. tomatoes chopped
- 4 ½ c. water
- 2 bay leaves
- ½ c. frozen corn
- 2 T. fresh parsley
- 2 T. fresh basil
- 2 t. fresh lemon juice
- pinch red pepper flakes
- ½ t. sea salt plus more to taste
- pepper to taste
- BISCUITS:
- 1 t. lemon juice
- ¼ c. coconut milk I use light
- ½ c. cooked and mashed sweet potato
- 2 T. oil I use grapeseed
- 1 T. applesauce
- 2 t. maple syrup
- ¾ c. oat flour I grind my own flour using Country Choice Organic Oats
- ¼ c. brown rice flour
- ¼ t. sea salt
- 2 t. baking powder
Instructions
- SOUP:
- In a large pot, heat the olive oil.
- Add in the leek and saute for 2-3 minutes.
- Add in the garlic, carrot, and celery, and saute for 2-3 minutes.
- Stir in a pinch of red pepper flakes along with a good pinch of salt (it helps to lightly salt each layer of additions as you go).
- Add in the green beans, cabbage, tomatoes, water, bay leaves, and corn.
- Bring the mix to a boil, then reduce the heat to a simmer.
- Cover the pot and let the mix simmer for 20 minutes.
- Remove the lid, stir in the fresh herbs and lemon juice.
- Season, to taste.
- BISCUITS:
- Preheat the oven to 400.
- In a small bowl, mix the lemon juice with the coconut milk.
- Let stand 5 minutes.
- In a separate bowl, mix the sweet potato, oil, applesauce, maple syrup.
- Add the coconut milk mix to the wet ingredients.
- In another bowl, mix the flours, salt, and baking powder.
- Mix everything together gently, just until all ingredients are moistened.
- Dollop 7-8 spoonfuls of batter onto a parchment paper-lined baking sheet.
- Bake the biscuits for 15-17 minutes, until lightly golden.
- Cool and enjoy!
Notes
Nutrition
The above nutritional information is for the soup, while these stats refer to the biscuits:
Serving size: 1/8 of biscuit recipe
Calories: 117
Fat: 5.9 g
Sugar: 2.3 g
Fiber: 1.7 g
Carbs: 14.6 g
Protein: 1.9 g
WW points (new system): 3
This makes a very satisfying and filling lunch! I love to dip my biscuits into the warm soup to soak up some of the broth, and the contrasting temperatures and textures from the savory liquid and the lightly sweetened rolls really complement one another!
Do you get along with your parents? What is your favorite thing to pair with soup?
Tea
Hi! I was wondering what's the point of the lemon juice if you aren't using baking soda? Also, can I make them just with oat flour? I can't tell a specific purpose that the rice flour is serving (plus, I don't have it;)). Or can I substitute it with any flour at all? Thanks!
Lauren
Hi Tea,
The lemon juice reacts with the baking powder. As for the flour combo, I think all oat would be fine! 🙂
Jocelyn
This looks fantastic! I'm allergic to oats. What would you suggest to use in place of the oat flour in the biscuits? Thanks.
Lauren
Hi Jocelyn,
I haven't tested them with any other flour, but I imagine wheat or spelt would work well! 🙂
Jocelyn
Yikes, unfortunately those aren't gluten-free. Hmm, guess I'll have to think of something else. Maybe coconut flour? Or more brown rice flour?
Thalia @ butter and brioche
I am totally loving the look of this veggie soup.. definitely perfect for the cool weather at the moment. I never would have thought to make biscuits to go with soup so I definitely need to try both the recipes out together.. looks delicious!
Lauren
Thanks Thalia! It's definitely nice to have the bread to dip into the soup! 🙂
Gabby @ the veggie nook
My college years resembled the diet of someone who didn't know how to cook. I made 3 dinners: stir fry with storebought sauce, pasta with meat sauce (at least I made the sauce) and pan-fried salmon. Turkey sandwiches and boring salads were my lunches and breakfasts were packets of oatmeal. Bleak isn't it? Good thing I learned to cook in 4th year 😉
This soup sounds perfect for the upcoming cold weather and I can't wait to whip up those biscuits. Soup NEEDS something to dip it in.
Lauren
Hi Gabby! Lol, it's odd to think of you as a meat-eater since I've only known you from your blog. 🙂 It's good to hear from you girl, and I hope everything is going well for you!
jenny
The sweet potato biscuits were delicious! I made a variation of the soup along with the biscuits and my family, even my picky son, loved them! Glad I found your site. Your other recipes look great as well.
Lauren
That's great Jenny, I'm so happy it went over so well! 🙂 Thanks for your comment!
Cassie
OMG those sweet potato biscuits!! Pinning now I can't wait to make when it gets just a tad bit colder 🙂
Lauren
Ny substitute for oat flour? It's not gf. 🙁
Lauren
Just buy certified gluten-free oats, Lauren. They are naturally gluten-free and only cause trouble because of cross-contamination.
Stephanie @ A Magpie in the Sky
You are soo right. Mum always knows best. I love the idea of sweet potato biscuits (or scones as we call them) I've had a major dumpling craving this week and I think these might appease me! Thanks for a great recipe 😀
Mike @TheIronYou
My college years were also about protein shakes, but in my case because I wanted to bulk up...ha!
BTW those sweet potato biscuits look legit, I want to try 'em.
Sue Johnston
Do you grate the sweet potato or is it cooked and mashed? I can't wait to try this biscuit recipe, along with the soup!
Lauren
Hi Sue,
For the sweet potato, I just mash one that has been baked. I usually poke them with a fork and bake them in the oven for about 40 minutes at 400 degrees. Sorry if that was unclear in the directions, I'll adjust it right now. 🙂