SOUPS


Butternut Squash Ginger Soup

 

This soup is delicate and smooth. It is a wonderful way to use squash or pumpkin.

 

Ingredients
2 onions, chopped
1 medium butternut squash (pumpkin or other

   squash also work well), peeled and chopped

   (about 4 cups)
1 red chilli pepper, diced or ¼ tsp red pepper

   (optional)
4 cups vegetable broth
2 Tbsp miso
1 Tbsp grated fresh ginger
1 1/2 tsp ground cumin
1/2 tsp turmeric (optional)
1 cup coconut milk or other non-dairy milk

   Pepper to taste
 
Preparation
Place all ingredients except coconut milk, salt and pepper in a large pot.
Cook for about 30 minutes or until pumpkin is soft. Blend until smooth (hand mixer or blender can be used).
Return the soup to the pot and add coconut milk, salt and pepper. Serve hot.

 

Makes 8 servings.

 

  


 

 

Queen of Greens Soup

 

Here is another great way to add greens to your diet. This soup makes a wonderful light meal, served with flax crackers and a savory spread.

 

Ingredients
1 large onion, chopped
2 medium potatoes, chopped
6 cups of vegetable broth
6 cups coarsely chopped greens (any combination

   of greens – broccoli, kale, collards, spinach, etc.)
1 cup parsley, chopped (optional)
3 Tbsp miso
2 cloves garlic
1 tsp rosemary
1 tsp basil
1 tsp thyme
1/2 cup raw cashew pieces
3 Tbsp tahini

Salt and pepper to taste

 

Preparation
Cook onion and potatoes in broth until potato is tender.
Add vegetables, miso, garlic and seasonings. Cook another 5 minutes.
In a blender, combine cashews, tahini, and a couple of cups of soup liquid. Blend well until smooth and creamy. Place in a large pot. Continue to blend the rest of the soup and add it to the cashew mixture. Heat soup and add salt and pepper to taste.

 

Makes 8 servings.

 

 

 


 

 

Black Bean and Corn Soup

 

This soup makes a nice meal on a cold day. Serve with a big green salad.

 

Ingredients
1 onion, chopped
2 cloves garlic, minced
2 carrots, chopped
6 cups vegetable stock
1 Tbsp chili powder
1 tsp ground cumin
2 cans black beans, rinsed and drained
2 cups whole kernel corn
1 28-ounce can crushed or diced tomatoes

   Pepper to taste

 

Preparation
In large saucepan, braise onion, garlic, and carrots in about a quarter cup of broth for 5 minutes or until softened.

Add the rest of the vegetable stock, seasonings, one can of the beans and corn. Bring to a boil.

In food processor or blender, puree tomatoes and remaining can of beans. Add to the pot.

Reduce heat, cover, and simmer for 10 to 15 minutes. Serve hot.

 

Makes 10 servings.

 

 


  

 

Bean and Barley Soup

 

Barley and beans are loaded with viscous (soluble) fiber (the type of fiber that is helps to control blood sugar and reduce cholesterol). This soup is not only a terrific source of viscous fiber, but it is also low in fat, and cholesterol-free (as are all plant foods!).

 

Ingredients
1 large onion, diced
4 stalks celery, diced
2 cups mushrooms, diced
2 cloves garlic, minced
10 cups vegetable stock
2 Tbsp miso
2 Tbsp tamari sauce or Braggs
2 cups tomatoes, chopped (or 1 15-oz can diced

   tomatoes)
1 cup barley, washed
1 cup white or navy beans, soaked and drained
1 Tbsp herbs Italian seasoning
3 cups chopped greens (spinach, kale, etc.)
Pepper to taste

 

Preparation
Place all ingredients except greens in a large soup pot. Cook for about 1½ -2 hours or until barley and beans are done.
Add greens and cook until greens are soft, but not overdone (about 2-3 minutes for spinach, about 10-12 minutes for kale). Serve hot.

 

Makes 12 servings.

 

 


 

 

Lentil Soup

 

Lentils are an iron-rich, inexpensive legume. They are also among the most convenient legumes as they do not have to be pre-soaked and they cook relatively fast.

 

Ingredients
1 large onion, diced
2 cloves garlic, minced
2 tsp olive oil
8 cups water or vegetable stock
2 Tbsp soy sauce or tamari
2 cups dry brown lentils
1 28-ounce can stewed tomatoes (or crushed 

   tomatoes)
2 Tbsp miso
2 tsp cumin
1 tsp turmeric
Red pepper or hot sauce to taste (optional)
2 cups of greens (pumpkin leaves, spinach or other

   greens)
Salt and pepper to taste
Juice of 1 lime or lemon

Preparation
In a large pot, sauté the onions, garlic in olive oil for about 5 minutes or until soft.

Add water, soy sauce, and lentils to the onion mixture. Cook for about 1 hour. 
Add tomatoes, seasonings, greens, salt and pepper (if using) and cook for another 5 minutes or until greens are done.
Add lime or lemon juice. Serve hot.

 

Makes 12 servings.

 

 

 


  

 

Zucchini Chedda Soup

 

This marvelous soup is adapted from Dairy-free and Delicious by Brenda Davis, Joanne Stepaniak and Bryanna Clark Grogan (The Book Publishing Company, 2001). It features a rich, tempting broth with lots of delicate zucchini. Cheese lovers adore it!

 

Ingredients
3 medium zucchini, diced     
1 medium onion      
4 cups water       
1/2 cup drained pimento pieces or roasted red

     pepper  
1/4 cup tahini       
1/4 cup quick cooking rolled oats   
3 tbsp nutritional yeast flakes    
1/4 cup “raw” cashew pieces
1 1/2 Tbsp fresh squeezed lemon juice    
1 1/2 Tbsp oregano    
2 cloves garlic, minced    
1/8 tsp allspice      
1/8 tsp dill weed      
Fresh ground black pepper to taste

 

Preparation
In a large pot, place the zucchini onion, and water and bring to a boil. Lower the heat and simmer for 20 to 25 minutes, or until the vegetables are very tender.

Using a large measuring cup, take out about a cup and a half of the broth, including some of the zucchini and onion and place in a blender. Add the pimento or roasted red pepper, tahini, rolled oats, nutritional yeast flakes, cashews, tamari, lemon juice, dried oregano, salt, garlic, dill, allspice and pepper. Process until very smooth.

Pour the blended ingredients back into the soup pot with the diced zucchini, onion and water. Heat gently, stirring often, until slightly thickened and warmed through, about 10 minutes. Do not boil.

 

Makes 6 generous servings.

  

 

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