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Pantry-Friendly Vegan Recipes You’ll Love

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Pantry-Friendly Vegan Recipes You’ll Love

UBER HEALTHY and DELISH! It’s Old World Cabbage Soup & Creamy Sabayon Sauce in this episode #LunchBreakLIVE with #JaneUnchained contributor Tracy Childs sharing these pantry-friendly recipes: A comfort soup and a creamy dipping sauce for fresh fruit! What a delight to share one of her daughter’s favorite meals.  Her daughter will also make an appearance as the official taste tester! This recipe is chock full of the filling and cleansing fiber and phytonutrients you need to stay healthy! 



Tracy is a Certified Nutritional Consultant and holds a Certificate in Plant-Based Nutrition from eCornell. She has taught nutrition and cooking for over a decade as a Food for Life Instructor, certified with the Physician’s Committee for Responsible Medicine. She is the Founder and Director of Veg-Appeal, a San Diego company that offers educational cooking classes, corporate wellness, individual cooking lessons, store tours, and/or personal health coaching. Tracy is also the Founder and Director of PlantDiego, a local nonprofit organization inspired by the movie PlantPure Nation to help educate and support people in living a healthy, whole-foods, plant-based lifestyle.

Recently, Tracy contributed over 100 recipes for the published book — Handbook to Higher Health Consciousness. Also, she’s jumped into the vegan food business, creating a line of whole-foods, plant-based snacks and treats with her company Tracy’s REAL Foods!  Find out more HERE.



Tracy Childs vegan cookies
Tracy is so excited to now offer some of her favorite baked treats, including Double Chocolate Black Bean & Carrot Cake Chickpea Cookies!
Find out more at https://veg-appeal.com/pages/goodies



cabbage soup ingredients
Cabbage soup ingredients.



See Also

cabbage soup
Making of the Old World Cabbage Soup.


“Scrappy” Homemade Vegetable Broth

Course Soups & Stews
Cuisine American


  • When preparing vegetables, keep the parts you may ordinarily throw away. Examples: end and greens of carrots and other root veggies, celery, collards and kale stems, onions, beets, outer cabbage leaves, cabbage cores, organic potato ends/ peelings, stems of parsley, cilantro and other herbs. Place them in a large bag in the freezer and add to it every time you cook. When the bag is full (about 1 gallon), place the vegetables in a large stockpot and add 6-10 cups water, depending on how strong you would like your broth and the amount of vegetables. To add additional flavor and nutrients, add 5-10 peppercorns, 1-2 bay leaves, 4 dried juniper berries, and lentils and/or other vegetables, if you like. Cover and bring to a boil. Reduce heat and cook for about 45 minutes, until the vegetables are tender, keeping the veggies mostly immersed in the cooking broth. Remove the cover and allow the mixture to cool. In the sink, place a colander over bowl and empty the contents from the stockpot. Squeeze or press down to remove any liquid from the vegetables. Freeze (in ice cube trays for sauté cubes!) or store in the refrigerator until ready to use. Homemade vegetable broth will last up to 1 week, unfrozen. If you can, compost the cooked veggie scraps.


Don’t throw away valuable vegetable scraps! Make them into delicious broth that can be used for soups, chili, stir-fries and sautés! Keep broth handy for sautéing by freezing in ice cube trays and storing in a container or bag in the freezer. Not only does it taste great, it’s “free!”
Recipe by: Tracy Childs
Keyword broth, vegan
Tried this recipe?Let us know how it was!

Old World Cabbage Soup

Course Soups & Stews


  • 1 large red onion chopped
  • 3 stalks celery chopped
  • ½ large head cabbage roughly chopped into 2-3 inch pieces
  • 3 medium ripe tomatoes chopped
  • water and/or low sodium broth to cover
  • 1 Not-Beef Vegan bouillon cubes Edward & Sons
  • 5 garlic cloves chopped
  • 2 tablespoons tomato paste
  • 1 15 ounce can crushed tomatoes or tomato sauce
  • fresh ground pepper


  • Heat a large soup pan on high and add chopped red onion. Actively sauté the onion, adding small amounts of water to the pan as the onion browns. Don’t let it burn. After a few minutes, add the chopped tomatoes. Their natural liquid will help prevent burning and help create caramelization. Next add the celery and cabbage plus a splash of broth or water if needed, continue to sauté and stir for a few minutes.
  • Add the remaining ingredients and water to cover. Bring to a rapid boil, reduce heat to a medium simmer (low boil) and cover, leaving it ajar for some steam to escape. Cook for 20-30 minutes or until a rich, tomato-like broth develops.


Inspired by a regular soup option at Jimbo’s … Naturally, this amazingly rich, sweet and delicious soup is a great source of lycopene, a known cancer fighter. Cabbage is also a detoxifying cancer fighter.
Keyword vegan
Tried this recipe?Let us know how it was!


Sabayon Sauce ingredients
Sabayon Sauce ingredients.



Sabayon Sauce
Sabayon Sauce to dip fruit in.



Creamy Vanilla Sabayon

Sabayon is a creamy sauce served with fruit or over desserts.  It's a sauce traditionally made with wine, egg yolks and sugar, but this version is vegan and made with beans. Many times I add a bit of chocolate, just for fun. Recipe by Tracy Childs
Course Desserts


  • 1 cup raw cashews soaked
  • 2 tablespoons hemp seeds
  • ½ CUP PACKED dates
  • 1/2-3/4 cup water as needed
  • 2 teaspoons vanilla powder or extract
  • 1 cup cooked & rinsed home cooked or canned chickpeas or any white bean
  • your choice of fruit to dip strawberries, apple/pear slices, etc


  • In a high-powered blender, combine all ingredients except for the fruit and blend until very smooth, adding water as needed to achieve a thick but pourable mixture. Refrigerate.

 For a nice presentation, alternate layers of fruit and sabayon in a clear glass parfait glass or just spoon over your choice of fresh fruit in a bowl.


Variation – to make Chocolate Sabayon, add 1-3 tablespoons cocoa powder when blending.
Keyword vegan
Tried this recipe?Let us know how it was!
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