Soups

Thick, thin, hot or cold, a hearty pot of soup is one of the easiest and most nutritious meals to prepare.  It can be a real time-saver if you make enough to last for a few days.

• Bavarian Lentil Soup

• Broccoli Zucchini Soup

• Carrot Avocado Soup

• Cashew Broccoli

• Corn Chowder

• Cream of Celery

• Curried New Potatoes and Garbanzo Beans

• Lima Bean Soup

• Ratatouille

• Roasted Red Pepper Vichyssoise

• Soothing Potato Soup

• Split Pea Soup

• Split Pea and Yam Soup

• Spring Vegetable Soup

• Vegetable Soup

• Winter Squash Soup

• Yam Soup
  
  
   

Broccoli Zucchini Soup

  1 small head of broccoli

  2 cups chopped zucchini

  1 cup distilled water

  1/2 cup diced celery

  1/2 small red pepper, diced

  1/3 cup pine nuts

  1 tsp. fresh, minced oregano

Cut broccoli into florets. Blend broccoli, zucchini and water in blender until smooth. Add more water if necessary. Pour in soup dishes. Mix in celery, pepper and pine nuts. Sprinkle with oregano.

Serves two.

Courtesy of Phyllis Avery, The Garden of Eden Raw Fruit & Vegetable Recipes

Carrot Avocado Soup

  1 avocado

  2 cups freshly juiced carrots

  1/2 cup juiced celery

  2 Tbsp. chopped tomato

  2 Tbsp. chopped green pepper

  2 Tbsp. chopped cauliflower

  2 Tbsp. chopped celery

In a blender or food processor, blend the avocado, carrot juice and celery juice until creamy and smooth.

Pour blended mixture into a large soup bowl.  Add the chopped tomato, green pepper, cauliflower, and celery. Serve immediately.

Variation:  You can juice any other vegetables such as beets, Romaine lettuce, cucumber, green pepper, zucchini, green beans, broccoli, cabbage, parsley, sweet potato or spinach.

Note: This recipe can be made without the chopped vegetables added to make a creamy mixture. It may also be used as a sauce or dressing on top of steamed vegetables, potatoes, and salad.

Courtesy of Paula Duvall, The New World of Eating

Cashew Broccoli 

  1 cup hot vegetable stock

  1/2 cup ground raw cashews (grind cashews in blender or nut grinder until a fine powder)

  2 1/2 cups diced broccoli, lightly steamed

  2 stalks chopped celery

  2 Tbsp. snipped parsley

  2 Tbsp. chopped onion

  1/2 cup baby spinach, chopped

In a blender or food processor, blend vegetable stock and ground cashews for 3 to 5 minutes making a creamy, milky mixture. Add to the blender the broccoli, celery, parsley, onion, and spinach. Blend until a creamy smooth mixture.

Pour mixture into a saucepan and warm. DO NOT BOIL.

Serve immediately on top of a salad, vegetables, potatoes, brown rice, quinoa, millet or amaranth.

Variation: You may use any steamed vegetables such as artichoke, asparagus, green beans, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, corn, kohlrabi, onions, parsnips, and spinach.

Also you may use any other raw nuts or seeds such as sunflower, sesame, pumpkin, filberts, pecans, pine nuts, etc.

Courtesy of Paula Duvall, The New World of Eating

Corn Chowder

  4 russet or Yukon Gold potatoes, peeled and diced

  1 yam, peeled and diced

  10 mushrooms, cleaned and sliced

  4 ribs celery, diced

  4 ears of fresh corn, kernels removed

  1/2 bunch broccoli, cut into small florets with stems peeled and diced

In an 8-quart soup pot, place all the ingredients and enough water to cover two-thirds of the vegetables. Bring to a boil, cover, and simmer over medium-high heat for 30 minutes.

Remove from the heat and blend two-thirds of the vegetables in batches in a blender or food processor until smooth. Return to the pot and stir in with the unblended vegetables to mix well. Serve warm as a soup or over a grain or pasta.

Serves 6.

Courtesy of Dr. Alan Goldhamer, The Health Promoting Cookbook

Cream of Celery

  5 cups celery with tops, chopped

  1 cup chopped onion

  1 cup chopped carrots

  2 cups peeled and cubed potatoes

  1 cup chopped green pepper

  10 cups distilled water or vegetable stock

  1 cup raw cashew pieces

  2 Tbsp. fresh snipped parsley

In a large saucepan combine the celery, onion, carrots, potatoes, green pepper, and 9 cups of water. Bring to a boil. Reduce heat. Cover and simmer until vegetables are crisp-tender.

Blend the cashew pieces in a blender until the mixture is a flour consistency. Add 1 cup of water or vegetable broth to blender with cashew mixture and blend for 3 to 5 minutes. Add more water if necessary.

Add 4 cups of the vegetable mixture to the blended cashew mixture and blend. Pour the vegetable-cashew mixture into the soup pot. Heat. Add the parsley.

Variation: Add 1 cup of any other vegetable with the celery such as broccoli florets, sliced cauliflower, cut asparagus, cut green beans, chopped zucchini, chopped yellow summer squash, or shredded cabbage.

Courtesy of Paula Duvall, The New World of Eating

Curried New Potatoes and Garbanzo Beans

This legume and vegetable stew is high in protein and has a variety of different flavor sensations.

 1 tablespoon vegetable broth

 1 Vidalia onion, diced 1/2 inch

 1 red pepper, diced 1/2 inch

 1 tablespoon minced garlic

 2 tablespoons curry powder

 2 tablespoons whole wheat flour

 1 teaspoon ground cumin

 Dash cayenne pepper

 2-1/2 cups pure or distilled water

 2 cups red potatoes, quartered with the skin on

 2 cups cooked garbanzo beans

 1 red delicious or golden apple, diced 1/2 inch

 1 tablespoon lemon juice, toss with the cut apples to avoid discoloring

 1 cup frozen baby peas

 4 cups cooked brown rice (optional)

Heat vegetable broth in a large pan to sauté.  Add onions, peppers and garlic and brown lightly.

Fold in the flour and spices thoroughly with the heat on low.

Add the water to the vegetables, raise heat and stir until thickened.

Add potatoes, beans and apples and cook covered until the potatoes are tender.

Fold in the frozen peas, adjust spices as needed and serve as is or over brown rice.

Yield:  3 to 4 servings

Courtesy of Chef John Nowakowski, Vegetarian Magic

Lima Bean Soup

Try using other white beans, such as navy or Great Northern, or combine all three.

  2 -1/2 quarts distilled or pure water

  1 pound lima beans or any other white beans

  2 bay leaves

  2 tablespoons minced garlic

  1 large yellow onion, chopped

  1 yellow or orange bell pepper, chopped

  2 carrots, diced

  One 12-ounce can diced tomatoes (optional)

  1 tablespoon chopped fresh basil

  Dash of cayenne pepper

  2 teaspoons sea salt (optional)

  Grilled tofu sausage (optional garnish)

Soak the beans in enough scalding water to cover for 1 to 2 hours.

Bring the distilled water to a boil. Drain the beans and add to the boiling water along with the bay leaves. Cook for 1 hour, skimming the foam from the surface of the simmering water.

Add the remaining ingredients, and cook for about 1 hour, or until the beans are tender.

Adjust the seasonings to taste, and garnish with grilled tofu sausage.

For a creamier texture, remove the bay leaves and place several cups of the soup in a blender. Remove the center of the blender top, and cover with a folded kitchen towel to protect from steam build-up during processing. Puree the soup in batches until smooth.

Yield: 4 to 6 servings

Per serving: Calories 155, Protein 7 g, Fat 0 g, Carbohydrate 30 g, Fiber 7 g, Calcium 47 mg, Sodium 19 mg

Courtesy of Chef John Nowakowski, Vegetarian Magic

Ratatouille

This French vegetable stew is great with a whole wheat baguette or served over brown rice. Don’t be put off by the long list of ingredients. Once you prepare all of your vegetables, the rest of the recipe is easy to complete.

 2 red bell peppers

 2 yellow bell peppers

 1 small eggplant

 2 zucchini

 2 yellow squash

 2 yellow or Vidalia onions

 4 large vine-ripe tomatoes

 8 ounces button or shiitake mushrooms

 1 tablespoon vegetable broth

 2 tablespoons minced garlic

 One 16-ounce can tomato puree

 2 tablespoons chopped fresh oregano, or 2 teaspoons dried

 2 tablespoons chopped fresh basil

 1 tablespoon chopped fresh thyme

 2 bay leaves

 Dash of cayenne pepper

If time allows, roast the bell peppers and peel the skins.

Seed the bell peppers and peel the eggplant. Cut the ends off the zucchini and squash, and cut in half lengthwise. Peel the onion and core the tomatoes. Cut all into 1-inch

cubes. Discard the stems of any shiitake mushrooms, and cut the mushrooms in half.

In a large pot, heat the vegetable broth and sauté the onions and garlic until golden brown.

Add the peppers, eggplant, zucchini, and squash, and continue cooking for about 5 minutes, stirring occasionally.

Add the chopped tomatoes, tomato puree, mushrooms, herbs, and spices, and simmer for about 45 minutes.

Adjust the seasonings to taste, and stir occasionally.

Yield:  4 to 6 servings 

Per serving: Calories 177, Protein 5 g, Fat 3 g, Carbohydrate 32 g, Fiber 9 g, Calcium 66 mg, Sodium 61 mg

Courtesy of Chef John Nowakowski, Vegetarian Magic

Roasted Red Pepper Vichyssoise

This classical cold soup with a twist is also very good served hot.

3 large red bell peppers, cut into wide pieces for roasting

1 quart pure or distilled water or vegetable broth

3 large Idaho potatoes, peeled and cut into slices

1 Vidalia or yellow onion

1 tablespoon fresh minced garlic

1 cup rice milk or soymilk

2 tablespoons white miso (optional)

Dash of cayenne pepper

1 leek, split in half and thinly sliced or 1/4 cup sliced chives

Set the oven to broil at 500 degrees F.

Place the sliced peppers skin side up on a lightly oiled cookie sheet. Place the pan on the top oven rack for about 15 minutes until the skin is charred. Remove the pan from the oven, and cover the peppers with a lid or another pan. Let the peppers steam for about 30 minutes, or until cool. Remove the charred skins and set aside the cleaned peppers for later. Be sure to rinse away the black pieces, as they could discolor the soup.

While the peppers are roasting, bring the water to a boil in a large pot. Add the potatoes, onion, and garlic. Simmer for about 20 minutes until the potatoes are tender.

Add the rice milk, miso (if using) and cayenne, and simmer until hot.

Remove from the heat. Puree the potato mixture and the roasted red peppers in a blender until creamy. Return this puree to the pot.

Fold in the sliced leeks, adjust the seasoning as desired, and simmer about 3 minutes. Remove the pot from the stove, and chill the mixture in the refrigerator until cool. If you are in a hurry, place the soup in the freezer, and stir from time to time until cool.

Serves 6.  Per serving: calories 200, protein 5g, fat 1g, carbohydrate 40g, fiber 6g, calcium 50mg, sodium 23mg.

Courtesy of Chef John Nowakowski, Vegetarian Magic

Soothing Potato Soup

  5 pound bag of white or yellow potatoes

  3 bunches of celery

  1 whole yellow or white onion

  6 carrots

  Juice 3 bunches of celery. Reserve

  1 cup of diced celery. 

Peel, cut up, and boil the potatoes in the celery juice.  Add water or additional celery juice as needed to boil.

Steam 3 cups of diced celery, onions and carrots.

Reserve some of the carrots and boiled potatoes to add to the soup. Blend the rest of the boiled potatoes with the steamed carrots, onions and celery mixture. Then add the diced potatoes and carrots with the blended potatoes.

Enjoy!

Courtesy of Mark Huberman

Split Pea Soup

  2 cups split peas

  6 cups distilled water

  1 cup carrots, diced

  1 onion, diced

  3 stalks celery, diced

  10 mushrooms, diced

  2 medium potatoes, cubed

  2 cups mixed fresh carrot and celery juice

In large sauce pan combine peas and water and bring to a boil. Reduce heat then cover and simmer for about 40 minutes. (Peas will be about half done.)

Add carrots, celery, onions, potatoes and mushrooms. 

Simmer an additional 30 minutes, then add the two cups of juice.

Simmer for about 10 more minutes or until all contents are completely tender.

Serves 4 to 6.

Courtesy of Ruth Huberman

Split Pea & Yam Soup

  9 cups soup stock or water

  2 cups dry split peas

  3 large yams, peeled and diced

  2 potatoes, peeled and diced

  3 ribs celery, diced

  1 yellow onion, chopped or 1 tablespoon dried flakes

  1 tablespoon garlic powder

  1 teaspoon dill

  1/2 teaspoon oregano

  1/2 teaspoon thyme

  2 bay leaves

Bring the soup stock or water and split peas to a boil while preparing the other ingredients. Add the yams and potatoes, and simmer for 30 minutes, stirring

occasionally.

Add the celery, onion, and spices, and simmer until the peas are tender (about 30 minutes). Remove the bay leaves.

If a smooth texture is desired, blend in a food processor until smooth.

Recipe courtesy of Dr. Alan Goldhamer, from The Health Promoting Cookbook

Spring Vegetable Soup

Asparagus is now available year round, so this soup is no longer just meant for spring.

  2 quarts distilled or pure water

  12-ounce can diced tomatoes (or fresh tomatoes)

  1 large yellow onion

  2 carrots, chopped

  2 stalks celery, chopped

  2 large bay leaves

  1 tablespoon minced garlic

  2 tablespoons sea salt (optional)

  1 zucchini

  1 yellow squash

  8 ounces fresh asparagus

  1 tablespoon coarsely chopped fresh basil

  Dash of cayenne pepper

In a large pot, bring the water to a boil and add the onion, carrots, celery, tomatoes, garlic and salt. Simmer for about 20 minutes until the

carrots are tender.

Cut the zucchini and squash into 1-inch cubes. Add to the pot and cook for 15 minutes.

Slice the asparagus into 1-inch pieces, and add to the pot with the basil and cayenne; cover and simmer 5 minutes.

Season to taste and serve as soon as the asparagus is tender.

Yield: 6 to 8 servings

Courtesy of John Nowakowski, Vegetarian Magic

Vegetable Soup

  1 cup carrots, diced

  1 cup celery, diced

  1 cup fresh peas

  1 cup green beans, small pieces

  10 mushrooms, diced

  1 cup cauliflower pieces

  1 onion, diced

  1 cup fresh lima beans

  4 medium potatoes, cubed

  1 cup fresh corn kernels

  1/2 cup barley

  12 cups mixed fresh carrot and celery juice

  5 cups fresh blended tomatoes

In large pan combine all ingredients and bring to a boil. Reduce heat then cover and simmer for 30 to 45 minutes until all contents are completely tender. 

Serves 4 to 6.

Courtesy of Ruth Huberman

Winter Squash Soup

  3 acorn or butternut squash, cut in quarters and seeds removed

  Cinnamon and nutmeg, for topping

  1 large Vidalia or yellow onion, sliced

  1 tablespoon minced garlic

  1 cup vegetable broth

  1 cup rice milk or soymilk

  1 tablespoon yellow or white miso  (optional)

  One 12.3-ounce box firm silken tofu, broken into pieces

  1 tablespoon chopped fresh rosemary

  Dash of cayenne pepper

Place the squash skin side down in a casserole dish, and dust lightly with cinnamon and nutmeg. Cover with foil and bake at 400ºF for 1 hour, or until tender. Remove from the oven and scoop out the pulp.

In a large saucepan, steam the onion and garlic in a teaspoon of vegetable broth. Add the remaining ingredients and the squash, and simmer for about 20 minutes.

Puree the ingredients in a blender, adjust the seasonings to taste, and serve.

Yield: 4 servings

Per serving: Calories 228, Protein 10 g, Fat 5 g, Carbohydrates 35 g, Fiber 9 g, Calcium 132 mg, Sodium 46 mg

Courtesy of John Nowakowski, Vegetarian Magic

Yam Soup

  8 medium yams, peeled and diced

  1 large onion, diced

  5 cups water plus 2 additional cups water to dilute at the end

  2 cups fresh or frozen peas or green beans, unsalted

  1 red or green bell pepper, diced

  1/2 head cauliflower, broken into small chunks (4 cups)

  7 slices  fresh gingerroot, or 1/4 tsp. powdered ginger

Place the yams, onion, and 5 cups water  in an 8-quart soup pot. Bring to a boil, then simmer until the yams are tender (about 20 minutes).

Separate the liquid from the yams, and blend the yams and onions in a food processor until smooth; set aside.

In the reserved liquid, steam-fry the peas or green beans, bell pepper, cauliflower, and ginger until just tender (about 5 minutes).

Add the yam mixture, stir thoroughly, and simmer 10 more minutes to blend flavors. Remove the ginger slices before serving.

Serve hot as is or over cooked grains or potatoes.

Serves 8.

Courtesy of Dr. Alan Goldhamer, The Health Promoting Cookbook