Vegan Italian Wedding Soup

Vegan Italian Wedding Soup - The Vegan Rhino

Vegan Italian Wedding Soup - The Vegan Rhino 

Italian Wedding Soup has always been one of my favorite soups, especially growing up as a kid. Thanks to SunFlower Family, I’m able to recreate some awesome meatless meatballs using their sunflower haché, while keeping it 100% vegan. It’s packed with protein and a great alternative to tofu, tempeh, or seitan.

Vegan Italian Wedding Soup - The Vegan Rhino

Yield 54


3 (16 oz.) vegetable broth

2-1/4 cups chopped escarole

1 cup Acini de pepe or pearl couscous


1 box Sunflower Haché

1 small onion, grated

2 Tbsp. avocado oil

1/3 cup fresh parsley, chopped

2 Tbsp. Bob’s Red Mill Egg Replacer + 4 Tbsp. filtered water, mixed

1-2 garlic cloves, minced

1/4 tsp. Vitacost Himalayan Fine Pink Salt

1/4 cup panko breadcrumbs

1 Tbsp. Nutritional yeast or parmesan cheese


  1. Preheat air fryer or oven to 350 degrees F.
  2. In a bowl, soak the haché according to the box instructions. Combine the onion, parsley, egg replacer, garlic cloves, salt, breadcrumbs, and nutritional yeast. Using a Tbsp., shape the mixture into 1-inch round “meatballs”; Set aside.
  3. In a large pot, bring the vegetable broth to a boil on medium-high heat. Add the acini de pepe, and escarole; Simmer on medium for 10 minutes, or until al dente.
  4. Using a 1 tsp. measuring spoon, roll meatless meatballs into rounds and place into air fryer.
  5. Cook “meatballs” for 10-12 minutes or until golden brown. Add to individual soup bowls with broth before serving.
  6. Serve warm


Chef’s tip: Add a can of mashed black beans or chickpeas! The meatballs will not hold together when cooking in the broth, so be sure to cook them in the oven.

Plant-Based “Filet Mignon”

Plant-Based “Filet Mignon”

This Valentines Day, instead of a fancy restaurant- why not set the mood at home. With these tasty meatless “steaks”, you can! Using beets, mushrooms, onions, and other ingredients, this recipe is packed with lots of nutritious benefits. Whether you pair this with a side of mashed potatoes, asparagus or something you choose, you’ll enjoy a plant-based “filet” that you can now bake or even grill after baking for added flavor!

Plant-Based “Filet Mignon”

Yields 5 servings


8 oz. extra firm tofu, pressed and drained

1 cup baby bella mushrooms

1/2 cup dry white wine

1/2 cup vegetable broth

2 Tbsp. avocado oil

1 Tbsp. onion powder

1-1/2 tsp. garlic, minced

1 Tbsp.tamari sauce

1 medium beet, peeled and roasted

2 tsp. parsley, chopped

1/2 tsp. smoke flavoring

1-1/2 tsp. vegan worcestershire sauce

1 tsp. rosemary, chopped

1 tsp. ground white pepper

1 tsp.Vitacost Himalayan Fine Pink Salt

2-1/4 cup vital wheat gluten

1/3 cup nutritional yeast

1/4 cup oat flour


  1. Preheat oven to 300 degrees F.
  2. In a blender, combine everything except for the nutritional yeast, oat flour, and vital wheat gluten. Blend until smooth.
  3. In a bowl, mix together the dry ingredients you didn’t add in above’s step. Pour the mixture into the flour and stir until well combined.
  4. Scoop into 5 even spheres and flatten out into a “filet” shape. Wrap in tin foil or other wrapping material and place on a baking sheet.
  5. Bake for 60 to 80 minutes; allow to cool for 10 minutes.

Slice and serve with mashed potatoes and asparagus.

Chef’s tip: Feel free to season the outside of the “meat” like a regular patty once the shapes have been formed. Also, if you’d like to make one big “tenderloin roast”, place mixture into a log shape and wrap in foil.

Baked Macaroni and Cheese

Baked Macaroni and Cheese
Baked Macaroni and Cheese

Plant-based alternatives are just as good if not better if you ask me. This Mac n Cheese with freshly steamed peas and sliced mushrooms is the perfect way to end any day. Baked with a thin layer of breadcrumbs, parsley, and Parmesan cheese till its brown and bubbling- you’ll be scooping till it’s all gone! Being able to have your favorite foods doesn’t have to end when you go vegan, which is why I am excited to share this delicious vegan mac!

Baked Macaroni and Cheese

Yields 3-5 servings


1/2 box Barilla Macaroni pasta, cooked

2 cups cashew milk

4 Tbsp. butter

1 Tbsp. King Arthur organic flour

1/3 cup nutritional yeast flakes

1-2 garlic cloves, minced

1/4 cup fresh parsley

1/2 cup baby Bella mushrooms

1 small onion, chopped

2/3 cup fresh peas, steamed

3/4 tsp. Vitacost Himalayan Fine Pink Salt

1/2 cup Panko breadcrumbs

1-2 Tbsp. melted butter

1 tsp. fresh parsley, chopped for breadcrumbs

1 Tbsp. Parmesan cheese, chopped


  1. In a pan on medium-high heat, add butter, onions, mushrooms, garlic, and sauté for 3-5 minutes. Add in the flour and stir for an additional 2 minutes.
  2. Slowly pour in the cashew milk, peas, and nutritional yeast. Whisk mixture until it is smooth and has thickened. Add the parsley and stir.
  3. Pour the cheese sauce over the pasta and mix.
  4. In a casserole dish, add the Maceroni and Cheese; topped with breadcrumb and butter mixture.
  5. Bake for 20 minutes or until top is golden brown.
  6. Serve with side of choice.

Chef’s tip: This would be great with bbq pulled jackfruit rolled in a spring roll wrap!