A cozy Sicilian-inspired vegan soup loaded with vegetables and jackfruit chicken. This Sicilian "Chicken" Soup was inspired by a recipe my mom would always make. I adapted it to be completely vegan and gluten-free.
Instead of chicken, we use jackfruit to make a mock shredded chicken and gluten-free pasta, we used Banza chickpea pasta for this soup recipe - see our tips below to avoid mushy pasta.
This vegetable soup can be enjoyed anytime but it is ideal for when the seasons change and it the air is crisp and chill or it is a great hearty soup to make when feeling when sick.
Try this soup recipe with our vegan parmesan cheese recipe. Try a vegan Italian-inspired soup and salad combo with this soup recipe and our Italian chopped salad recipe. For a cozy Italian-inspired dinner make this vegan soup as a starter to go with spaghetti and meatballs recipe.
Vegan "Chicken"
In this recipe, we use young jackfruit to mock shredded chicken. Jackfruit is becoming more commonly found in plant-based recipes because it has a similar texture to shredded meat. Jackfruit can substitute the texture of meat but it is not a protein substitute. It is a good source of nutrients though.
Preparing jackfruit to substitute meat can be a bit intimidating at first, but once you learn to prepare it, you can find creativity in the kitchen making vegan shredded chicken, pork, or beef recipes.
Health Benefits
Vegetable soup is a great nutrient source for the colder seasons and helps keep the body warm up when it is frigid out.
This recipe features jackfruit which is high in vitamins and minerals like vitamins C and B vitamins. It contains folate, niacin, riboflavin, potassium, and magnesium. Jackfruit also has antioxidants, like carotenoids, that are known to help protect cells and may help prevent diseases like cancer, heart disease, and eye health.
Ingredients
Here is what you will need to make Sicilian Vegetable Soup:
- young jackfruit
- yellow onion
- garlic
- celery
- carrots
- green bell pepper
- small potatoes
- diced tomatoes
- italian parsley
- nutritional yeast
- dry seasonings
- pasta
- spinach or kale
Top this recipe with some vegan parmesan cheese.
See the recipe card for quantities.
Instructions
How to make a mock chicken from jackfruit:
Strain the jackfruit and rinse well.
Remove the seeds/pods.
Use a cheesecloth or towel to squeeze out all the brine from the jackfruit.
In a large soup pot add the jackfruit.
Sauté the jackfruit with vegetable broth, and use enough broth to barely cover the jackfruit.
Add in seasoning: Italian seasoning, vegetable broth seasoning, and nutritional yeast.
Cook on a low simmer until the broth has absorbed into the jack fruit / evaporated. Leave the lid on for the first few minutes then ventilate the lid so some of the steam can escape.
How to make vegetable soup, Sicilian-inspired:
In the soup pot with the jackfruit, add in the diced onion, and minced garlic, and sauté with olive oil (or broth).
Saute for 3-5 minutes.
Add in the rest remaining broth.
Turn to high heat (to bring it to a boil) and add in celery, carrots, bell peppers, potatoes, tomatoes with their juices, and all the dried spices, including salt + pepper. And mix.
Once brought to a boil, reduce down to a simmer (medium-low).
Add the fresh parsley, and mix.
The jackfruit can give off an acidic taste. To get rid of that, add 1/2 teaspoon of baking soda at a time, and taste. The acidity level varies so start with 1/2 tsp and work up to 2 tsp if need be.
Simmer the soup with the lid on for 30-40 minutes.
Meanwhile, cook the pasta according to the package directions - go for al dente. If using gluten-free al dente or slightly undercooked is best - they will cook a little more in the soup.
Drain well and rinse with cool water. This stops them from continuing to cook. Set aside.
After the soup has simmered for 30 minutes, use a large slotted spoon and fork (or a potato masher), scoop out and mash some of the potatoes in the pot to thicken the soup.
SERVING
Add the pasta and spinach to the soup that is going to be served and eaten right away, otherwise keep them separate to avoid overcooking. (This is important if you are using gluten-free pasta.)
Add vegan parmesan, salt, and pepper.
FAQ
Soup can easily be made vegan by using a vegetable broth base, rather than chicken or beef stock, and instead of meat, vegan protein substitutes can be used. A great way to do this using whole food is by adding beans, legumes, and grains to your soups.
Jackfruit comes from India and Southeast Asia and is the largest tree fruit in the world with one fruit weighing up to 100 or more pounds.
When ripe jackfruit bulbs taste sweet, fruity, and similar to other tropical fruits. When unripe (young jackfruit), the bulbs do not have any distinct flavor and are best used to absorb the taste of any dish.
Recipe
Vegan Sicilian Chicken Soup Recipe
Ingredients
JACKFRUIT
- 2 cans young jackfruit 14oz can
- 1 tsp fried italian seasoning
- 1 tsp vegetable broth seasoning or chicken seasoning
- 1 tsp nutritional yeast
SOUP
- 1 cartons vegetable broth 32oz
- ½ large yellow onion diced
- 6 garlic cloves, minced
- 1 ½ celery ribs, diced
- 1 ½ carrots, diced
- 1 ½ green bell peppers, cored + diced
- 6 small potatoes or 2-3 medium-large
- 1 can diced tomatoes with juice 14.5oz
- ¼ cup chopped fresh flat-leaf Italian parsley not curly
- 2 tbsp nutritional yeast
- 1 ½ teaspoon Italian seasoning
- ¼ teaspoon dried oregano
- ¼ teaspoon dried thyme
- ¼ - 1 teaspoon tsp baking soda for acidity start with a 1/2 tsp at a time
- ⅛ teaspoon salt
- ⅛ teaspoon black pepper
- 1 box gluten-free pasta 8oz
- spinach or kale
Instructions
Jackfruit Prep
- Strain the jackfruit and rinse well.
- Remove the seeds/pods.
- Use a cheesecloth or towel to squeeze out all the brine from the jackfruit.
- In a large soup pot add the jackfruit.
- Sauté the jackfruit with vegetable broth, and use enough broth to barely cover the jackfruit.
- Add in seasoning: Italian seasoning, vegetable broth seasoning, and nutritional yeast.
- Cook on a low simmer until the broth has absorbed into the jack fruit and evaporated. Leave the lid on for the first few minutes then ventilate the lid so some of the steam can escape.
Cooking Soup
- In the soup pot with the jackfruit, add in the diced onion, minced garlic, and sauté with olive oil (or broth).
- Saute for 3-5 minutes.
- Add in the rest remaining broth.
- Turn to high heat (to bring it to a boil) and add in celery, carrots, bell peppers, potatoes, tomatoes with its juices, and all the dried spices, including salt + pepper. And mix.
- Once brought to a boil, reduce down to a simmer (medium-low).
- Add the fresh parsley, and mix.
- The jackfruit can give off an acidic taste. To get rid of that, add 1/2 teaspoon of baking soda at a time, and taste. The acidity level varies so start with 1/2 tsp and work up to 2 tsp if need be.
- Simmer the soup with the lid on for 30-40 minutes.
- After the soup has simmered for 30 minutes, use a large slotted spoon and fork (or a potato masher), scoop out and mash some of the potatoes in the pot to thicken the soup. Meanwhile cook the pasta.
Cooking Pasta
- Meanwhile, cook the pasta according to the package directions - go for al dente. If using gluten-free al dente or slightly undercooked is best - they will cook a little more in the soup.
- Drain well and rinse with cool water. This stops them from continuing to cook. Set aside.
Serving
- Add the pasta and spinach to the soup that is going to be served and eaten right away, otherwise keep them separate to avoid overcooking. (This is important if you are using gluten-free pasta.) Add vegan parmesan, salt, and pepper.
Notes
- For pasta, I use Banza's Macaroni Pasta made with chickpeas.
- Adjust salt + pepper to your liking.
More Recipes To Try
- For a more traditional paste try spaghetti and meatballs.
- For a cozy creamy potato and kale soup try vegan Zuppa Toscana.
Leave a Reply