Nona Nielsen-Parker is the Production Manager at Atwater’s — known around Baltimore  for their signature soups, salads and sandwiches made with ingredients from local farms.  Vegan Chilled Gazpacho, Summer Corn & Chicken, Atwater’s Parmesan & Tomato…. Is your mouth watering, yet?

Want the secrets to Atwater’s deliciousness? Nona dished five tips for amazing soup with us…

  • Don’t Just Chop the Veggies. Roast all or some of the vegetables before adding them into the soup.
  • Use Homemade Stocks. They’re easy to make and it doesn’t matter which one you use as your base: chicken, beef, vegetable, mushroom.
  • Time Your Herbs. Add dry herbs at the beginning, fresh herbs at the end.
  • Salting and Peppering is a Process. Salt and Pepper in each step, only add salt at the end if needed.
  • Make in Advance. Make soups 1 or 2 days ahead. If it sits, it’s better.

Nona kindly shared two delicious vegan fall soup recipes with us. We can’t wait to try them. Enjoy!


Sauté in heavy bottom pot:
2 T vegetable oil
1 cup diced yellow onion
1 cup diced carrots
1 cup diced celery
¼ cup chopped garlic
1 Aji yellow pepper – minced – canned available in specialty stores
salt and pepper to taste
pinch cinnamon

When vegetables are soft, add:
3 cups black beans
3 quarts water or vegetable stock
2 cups diced tomatillos
2 cups small diced sweet potato

When black beans are soft, add:
¼ cup chopped cilantro
2 T sherry vinegar

Garnishes – optional
rice and scallion


Sauté in heavy bottom pot:
2 T vegetable oil
1 cup diced yellow onion
1 cup diced celery
1 cup diced carrots
½ cup diced red pepper
½ cup diced green pepper
½ cup sliced leeks
¼ cup chopped garlic
1 T cup Herbs de Provence
1 T dried thyme
1 T dried rosemary
2 bay leaves
Kosher salt and black pepper to taste

When vegetables are soft, add:
3 cups French lentils – rinsed and picked through for stones (small green lentils)
2 cups diced tomatoes
½ cup tomato purée
1 quart of water or vegetable stock – more if needed

When lentils are soft, add:
2 T chopped fresh rosemary
¼ cup chopped fresh parsley
Adjust seasoning if necessary


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