Soups

Butternut and White Bean Stew

Recipe from Whole Food Goodness

1 medium butternut squash, divided (Enough for at least 4 cups cooked)

1 large yellow onion chopped

2 cloves garlic minced

1 T fresh ginger root, minced

1 jalapeño pepper, seeded and minced

1 T curry powder

2 t cumin

1/4 tsp allspice

1 small bunch of kale, finely chopped

5 cups water, vegetable broth or bean broth

2 cups cooked white beans

1/4 cup cashews

 

Bake whole squash in a 350 degree oven for 1 hour or until tender. Cool, then peel and cut in cubes. Saute onion on medium high heat until it starts to brown. Add garlic, ginger, jalapeno, and spices. Cook 2 – 3 minutes adding a little water if needed to keep from sticking. Add 3 cups water and kale. Cook until kale is tender. Add beans and all but 1 cup of squash to pot. Blend cashews, 1 cups water and reserved squash until creamy. Transfer into soup pot and heat through. Add water or broth to thin if needed and serve.   

Chic Pea Vegetable Soup

1 onion, finely chopped

2 cloves garlic, minced

1 cup finely chopped celery

1 cup chopped carrots

1 cup chopped red potato

1/2 pound kale or collard greens chopped

4 cups water or broth

1/2 cup quinoa

1 bay leaf

1 1/2 t dried thyme

1 cup finely chopped mushrooms

2 1/2 cups cooked chic peas

1/2 cup chopped parsley

Sea salt

 

Saute’ onion in a dry soup pot over medium high heat until it starts to brown. Add garlic and saute’ an additional minute. Add 1/2 cup water to loosen the onion and brown that has stuck  to the bottom of the pan. Add celery, carrots, potato, greens, quinoa, 2 – 3 cups of water just to cover the veggies. Stir in bay leaf and thyme. Cover and cook until quinoa and vegetables are tender.  Add chic peas, mushrooms and parsley and cook an additional 5 minutes. Salt to taste.

Autumn Stew

 1 butternut squash or other winter squash of choice (about 4 cups)

1 onion, chopped

4 cloves garlic, minced

1 red bell pepper, diced

2 cups chopped mushrooms

2 or more cups chopped kale

3 cups water or veggie broth

1 15 oz. can chopped tomatoes

1/2 of a 6 oz can tomato paste (or more)

1 T chili powder

2 t cumin powder

1 t onion powder

1/4 t black pepper

3 cups cooked kidney beans

2 cups fresh or frozen corn

Salt to taste

 

Place squash on a cookie sheet and bake in a 350 degree oven for about 1 hour. (There is no need to poke it with a knife or cut it.  It’s much to dangerous to cut winter squash before they are cooked:-)Set aside to cool.  When cool enough to handle, peel and cut into cubes.

Sauté onion in a dry skillet on medium high heat until it starts to brown. Add garlic and sauté for a minute or two. Add 1 cup water, bell pepper, mushrooms, and kale. Bring to a boil, lower heat to medium and cook until kale is tender.  Add tomatoes, seasoning, beans, corn, and squash and cook 5 – 10 minutes. Add more liquid if needed, salt to taste, adjust seasonings and serve.

 

African Yam Stew

1/2 cup black riceAfrican Ya Stew

1 onion, chopped

2 cups chopped mushrooms

2 T fresh minced ginger

2 cloves garlic, minced

1 4 oz can diced green chilis

1 small bunch of kale, finely chopped

2 pounds sweet potato, cut in 1/4 inch cubes

5 cups water or broth

1 T cumin powder

1/2 t ground cinnamon

1/2 t ground coriander

1 14 oz can chopped tomatoes

1 6 oz can tomato paste

3 cups cooked garbanzo beans

1/2 cup no salt natural peanut butter

1/4 cup chopped cilantro

 

Boil 1 cup water, add rice, reduce heat to simmer, cover and cook until tender, 25 – 30 minutes.

Saute onion in a large soup pot until it starts to brown. Add ginger and garlic and saute for 1 minute. Add green chilies, 2 cups water, kale and sweet potato.* Cook until kale and sweet potato are tender. Add spices, tomato products and beans. Cook until heated though. Stir in peanut butter (cashew butter can be substituted), cilantro and cooked rice. 

*Since sweet potato takes longer to cook than kale, I like to cook it ahead of time and add it at the end of cooking. I often keep sweet potatoes on hand in the refrigerator to have for a snack. They are one of the highest nutrient foods and most economical. 

Garbanzo Carrot Soup

Garbanzo Carrot Soup1 onion, chopped

4 carrots, sliced

1 pound collard greens or kale, chopped

2 cups chopped mushrooms

3 cups carrot juice

4 cups garbanzo beans, divided

1/4 cup brown sesame seeds

3 – 4 T lemon juice

3 cloves garlic

1 T cumin powder

1/2 t smoked paprika

 

Sauté onion in 1/4 cup water for 3 – 4 minutes. Add carrots, greens and 1 cup of water. Cover and bring to boil. Reduce heat and add chopped mushrooms. Add more water if needed. Cook until vegetables are tender. Add carrot juice and continue to cook. Blend 2 cups of beans with remaining ingredients and 2 cups water until smooth. Add to soup pot along with remaining garbanzo beans. Heat through, adjust seasonings, salt to taste and serve.

Spicy Collards and Black-Eyed Pea Soup

Spicy Collards and Black Eyed Pea Soup

Adapted from Fatfree Vegan Kitchen

 

1 large onion, diced

2 ribs celery, diced

3 – 4 garlic cloves, minced

1 pounds collards greens with stalks, chopped

1 1/2 t thyme

2 t oregano

1 cup chopped muchrooms, cremini or white button

4 – 6 cups water or vegetable broth

1 4 oz. can diced green chilies

1 28 oz. can crushed tomatoes

2 1/2  – 3 cups cooked black-eyed peas

1 T apple cider vinegar

1/2 t Mrs. Dash Chipotle Seasoning

1/2 t smoked paprika

1/4 t black pepper

 

Sauté onion in a dry soup pot over medium high heat until it starts to brown. Add 1 cup water or broth, celery, garlic, collards, and thyme and oregano. Cover and cook for 5 – 10 minutes until collards begin to soften.  Add remaining ingredients including 3 – 5 more cups of water or broth depending on the desired thickness of soup.

Options: Stir in a cooked grain such as rice, millet, quinoa or wheat berries for a more filling meal.

Stirred in cashew cream or Seed Sour Cream.

 

Spring Asparagus Soup

1 pound fresh asparagusSpring Asparagus Soup
1 small onion, chopped
4 white button mushrooms, sliced
2 1/2 cups water
1/4 cup raw cashews
1 tablespoon tahini
1 teaspoon onion powder
1/4 teaspoon garlic powder
Sea salt
1 tablespoon lemon juice

Snip off tough ends of asparagus, then cut stalks in half.

Place in a saucepan with the onion, mushrooms, and cup water. Steam until tender.

Blend cashews with 1 cup water until smooth. Add cooked vegetables to the blender jar with remaining ingredients and blend. Leave a little bit chunky or blend smooth. Salt to taste.

Where’s the Beef Stew

Where's the Beef StewThis recipe is adapted from a recipe by Cathy Fisher of straightupfoods.com. For me this recipe was missing greens and a legume. So I added green cabbage and lentils and cut back on the potatoes.  It’s perfect and I love it!

2 yellow onions, chopped in ¾ inch pieces

3 ribs celery, chopped in ¾ inch pieces

3 medium carrots, sliced lengthwise and cut into ¾ inch pieces

1 ½ T finely chopped garlic

1 medium yellow sweet potatoes, cut in ¾ inch pieces

2 medium Yukon gold potatoes, cut in ¾ inch pieces

1/2 head green cabbage, cut in ¾ inch pieces

1 cup green lentils

2 portabella mushrooms (about ½ pound) cut into ¾ inch piece   (I used baby bella)

5 cups water

1/4 cup tomato paste

1 t dried rosemary

1 T dried Italian herb

1 T paprika

2 cups green peas (frozen)

1/2 cup fresh parsley, chopped

Ground black pepper

 

Sauté chopped onion in a hot pan over medium high heat until it starts to brown. Add a little water if needed to keep from burning.  Add all vegetables, lentils, water, tomato paste and rosemary. Cover and bring to a boil, reduce heat to low, and cook 10 minutes.  Add remaining dried herbs and cook until vegetables are tender. Add peas, parsley, and pepper. Cook 5 minutes.

 

 

Immune Boosting Chili

Immune Boosting Chili

“Greg and I just finished lunch today with your delicious Immune Boosting Chili recipe.  The flavor was just superb and the dish is very satisfying.”

1 onion, chopped
4 cloves garlic, minced
1/2 cup canned or bottled chopped green chilies
2 cups chopped mushrooms, cremini or white button
4 cups water or veggie broth
1 14 oz. can diced tomatoes
1 6 oz. can tomato paste
3 cups chopped broccoli
1 tablespoon Kirkland No-Salt Seasoning
2 tablespoons chili powder
1 tablespoon cumin
2 teaspoons coriander
1 teaspoon onion powder
2 teaspoons dried oregano
2 cups frozen organic corn
2 cups cooked pinto beans
2 cups cooked black beans
2 tablespoons Worcestershire Sauce
1/4 cup nutritional yeast (optional)
Sea salt

In a large soup pot, water-saute onion and garlic for 3 minutes. Add next seven ingredients and cook until broccoli is tender. Add remaining spices, corn, beans (if using canned beans, drain and rinse well), and Worcestershire Sauce. Cook 5-10 minutes. Add nutritional yeast and salt to taste.

 

Creamy Cauliflower Soup

Creamy CauliflowerRecipe from Whole Food Goodness

 

 Florets from1 head cauliflower

   (cut in large florets)

4 cups water

1 cup carrots cubed

1 cup chopped celery

1 medium potato cubed

1/2 – 1 cup cashews or sunflower seeds

2 Tbsp ground Spike no-salt seasoning or other

1 cup frozen peas

1 bunch scallions thinly sliced

1/4 tsp ground pepper

3 Tbsp nutritional yeast (optional)

Juice from 1 lemon

Sea salt

 

Cook the cauliflower, carrots, celery, and potato in the 4 cups of water over medium-high heat until tender. Ladle just the cooked cauliflower and a cup of the broth into a blender. Add cashews or seeds and Spike. Blend until smooth. Set aside. Add frozen peas and scallions to soup pot. Cook 2-3 minutes until scallions are soft. Add blended cauliflower mixture, lemon, pepper, nutritional yeast if using and salt to taste. Serve hot. Serves 6–8.

 

E-mail review:

“I made this recipe and a salad…oh my gosh that soup is to die for!!!!  It’s more like a cream sauce over veggies type thing…it was so SO good…thank you so much for sharing!”    G.P. St. George

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