Cream of Vegetable Soup

(see versions below or use your own variation)

·      2 tbsp oil

·      1 onion

·      2 cloves garlic, crushed

·      4 cups water

·      3-4 cups veggies

·      1 tsp. thyme

·      3/4 tsp sea salt

·      2 tbsp fresh parsley (or 1 tbsp. dried)

 

Steam fry onion and garlic in. Add desired vegetables and herbs, salt and water (except parsley). Simmer and then puree in blender or with food processor, then mix in parsley. Add oil at end of cooking.

 

Winter squash version

Add 1 chopped butternut or acorn squash to pot. Add 3/4 tsp. cinnamon, if desired

 

Zucchini Version (or summer squash)

Add 2-3 chopped squash to pot

 

Carrot version

Add 8 carrots, chopped 1 tbsp. grated fresh ginger root while sautéing onion and garlic Add 2 cups broccoli florets and 1/2 cup red pepper.

 

Cauliflower Version

1/2 head cauliflower, 5 carrots, 3/4 tsp. curry powder, 1/2 tsp. turmeric,

1/2 tsp. ground ginger

 

Avocado, nuts, and/or sliced tomatoes can be added to soups.

White Bean and Red Curry Soup in Coconut Milk

  • 15.5 oz can of white cannellini beans rinsed or fresh-cooked beans
  • 1 tablespoon vegetable oil
  • 1 large shallot minced
  • 3-4 cloves garlic minced
  • 4 -5 cups vegetable broth
  • 3 teaspoons red curry paste
  • 1 can coconut milk
  • Cilantro to garnish
  • Lime wedges to garnish
  • Thai fish sauce or if vegan: Thai Golden Mountain Sauce (a soy-based vegan alternative to fish sauce) optional
  • Red chili oil (look in asian section of supermarket)

 

In a heated pot add oil. Add your minced shallots and garlic and cook on medium heat until translucent and softened. Add the rinsed beans and allow to cook for a few minutes to absorb the flavors. Add the red curry paste and mix

Take a ½ cup of the vegetable broth and add to the bean and red curry mix.

Remove from the heat and blend until puréed. Transfer back to the stock pot.

Add the remaining vegetable broth and bring to a simmer.

Add the coconut milk and simmer.

Cabbage Soup

·      2 tbsp. oil

·      1 onion, diced

·      4 cloves garlic, minced

·      3 stalks celery, chopped

·      1/2 head cabbage-chopped

·      8 oz of tomato sauce

·      1/2 cup parsley or 2 tbsp dry parsley

·      pinch cayenne

·      6 cups water

·      2 bay leaves 1/2 tsp. salt

·      1 tsp mint

·      juice of lemon

 

Sauté onion and garlic in oil. Add celery, cabbage and rest of ingredients in large pot. Bring to a boil, then cover and simmer for 45 minutes.

Golden Squash Soup

from www.whfoods.org

 

·      1 medium-sized butternut squash, peeled and cut into 1/2-inch pieces (about 3 cups)

·      1 large onion, chopped

·      3 medium cloves garlic, chopped

·      1 tbs chopped fresh ginger

·      1 tsp turmeric

·      1 tsp curry powder

·      1 TBS + 2-3/4 cups chicken or vegetable broth

·      6 oz canned coconut milk

·      2 tbs chopped fresh cilantro

·      salt & white pepper to taste

 

Chop onion and garlic and let sit for 5-10 minutes to enhance their health-promoting benefits. 
Peel and cut squash. 
Heat 1 tbs broth in medium soup pot. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent. 
Add garlic and ginger, and continue to sauté for another minute. Add turmeric and curry powder, and mix well. Add squash and broth, and mix. Bring to a boil on high heat. Once it comes to a boil reduce heat to medium-low and simmer uncovered until squash is tender, about 10 minutes. Place in blender and blend with coconut milk. Make sure you blend in batches filling blender only half full. Start on low speed, so hot soup does not erupt and burn you. Blend until smooth, about 1 minute. Thin with a little broth if needed. Season to taste with salt and white pepper. Reheat, and add cilantro.

 Raw Soups:

 

Gazpacho – fast, easy and delicious!

·      2 1/2 tomatoes

·      1/4 red bell pepper

·      1/4 cucumber

·      1 green onion

·      1 tablespoon chopped parsley

·      2 teaspoons of extra virgin olive oil

·      1/2 teaspoons of crushed garlic (1 clove)

·      1/4 teaspoon of salt

·      Dash of black pepper

·      Dash of cayenne

·      1/2 ripe avocado, diced, for garnish (optional)

Place all ingredients (except avocado) in food processor or vita mix until blended and still chunky. Garnish with avocado. Yum!

Fresh Tomato Soup

·      4-5 Ripe tomatoes

·      1 stalk celery

·      ½ bell pepper

·      2 Tbsp Italian seasoning

·      lemon juice from one lemon

·      Salt, peppers and Italian spices to taste

Blend and serve hot or cold. Make creamy by adding avocado. Sweeten with stevia, if desired.


Beet & Sun Dried Tomato

  • 
1 small/medium beet
  • 2 cups sundried tomatoes soaked in about 2 cups of water for 20 minutes
  • ¼ small red cabbage
  • 1 large carrot
  • 2 large double handfuls of baby 
spinach
  • 1 peeled lemon
  • 1 hot pepper
  • Chunk of fresh ginger root
  • 1 tablespoon chia seed

Cut ingredients into chunks and add to blender, including soak water for tomatoes. Blend for about 20 seconds in your Vita-mix blender.

Spinach Tomato Soup

  • 2 large tomatoes
  • 1 large red or orange bell pepper
  • ½ fennel bulb
  • 1” chunk of fresh ginger root
  • 1 mango
  • ½ pound spinach
  • ½ avocado
  • ½ lemon

 

Blend all ingredients together and enjoy! If you wanted a chunky soup you could do this in the food processor.

Honeydew cucumber soup

  • Flesh of One honeydew melon
  • One english cucumbers
  • A couple sprigs of mint

 

Blend the cucumber and mint, then add the melon and blend again. If possible, blend on low for the melon so it doesn’t get frothy.

Creamy Red Pepper Soup

  • Flesh of one young coconut
  • Coconut water
  • 2 Red peppers

 

Blend until smooth.

Fresh Pea Soup

  • 1 large or 2 small tomatoes
  • 1 C fresh shelled green peas
  • 1 T cumin (or to taste)
  • approximately 1 pound of greens, especially pea tips, spinach, romaine
  • fresh herbs – cilantro, parsley, chervil, and/or mint are all nice
  • 1/2 medium avocado

 

Blend up the tomato, then add the peas and blend again. Then put the cumin in and cover with as many greens as will fit on top, and blend. Keep adding the rest of the greens and the herbs and blend as you go. At the very end, add the avocado and blend briefly. Pour into bowls,

garnishing with a bit of chopped herbs if desired, and enjoy!

Couliflower Chowder

This is another very hearty dish, great for the winter months when the cauliflower is at its best. The proportions of each food and the ratio to each are dependent on how thin or thick you’d like to make the chowder.

 

  • 

½ head cauliflower
  • 

½ head romaine lettuce
  • 

large double handful of chopped cukes
  • 

large double handful of chopped tomatoes
  • ½ chunk of fresh ginger root
  • 

2 sweet red peppers
  • 

½ teaspoon cumin

You could add any one of the following: turmeric, cilantro, hot pepper, radish, celery. This will keep well in the fridge until the next day if you want to make a large batch.

Vegetable Chowder

Ingredients:

  • 

head of romaine lettuce
  • 

½ head of cauliflower
  • 

1½lbs. of tomatoes
  • 

1 ½ to 2lbs cucumber
  • 

large handful of flat leaf parsley
  • 

1 avocado
  • 

3 or 4 slices of fresh ginger root
  • 

1 tsp turmeric powder
  • 1 small hot pepper