Category: Soups

Categories
Soups

Cool as a Cucumber Soup

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Cool as a Cucumber Soup

This refreshing soup will have you coming back for more.  The drizzle of herb oil makes this a masterpiece of flavor.

Makes 4 cups 

Ingredients

Soup:

  • 2 lbs. English cucumbers, deseeded
  • 2 cups cooked peas
  • 2 cups neutral-tasting, unsweetened plant milk (such as almond milk, cashew milk, soy milk)
  • 1/4 cup cashews
  • 1/3 cup chopped mint, or more to taste
  • 1/3 cup chopped dill, or more to taste
  • Juice of 2 lemons
  • Salt & pepper to taste

Herb infused oil:

  • 2 Tablespoons olive oil
  • 2 Tablespoons sesame oil
  • 2 Tablespoons rice vinegar
  • 2 Tablespoons chopped fresh dill
  • ½ teaspoon red pepper flakes, or more to taste
  • 1 teaspoon za’atar spice blend  

Optional Garnish:

  • Roasted chickpeas
  • Toasted pumpkin seeds
  • Sesame seeds

Instructions

Herb oil:

  1. In a bowl, whisk together the oils, dill, pepper and za’atar. Add rice vinegar, continuing to whisk until combined.
  2. Store in the refrigerator, allowing flavors to meld, until ready to serve.

Soup:

  1. Cover cashews with water in a microwave safe bowl and microwave for 3 minutes. Set aside.
  2. Deseed cucumber by slicing in half lengthwise and running a small spoon down the center. Roughly chop.
  3. Drain cashews and add to a high-speed blender with cucumber, peas, coconut milk and water, blending until smooth. Add the dill, mint, lemon, and blend again until well combined.
  4. Taste, seasoning with salt and pepper as desired and blend once more. Chill soup in the refrigerator until ready to serve.
  5. Serve topped with a drizzle of herb oil and other desired garnishes.

Adapted from Edible Education Experience

Categories
Soups

Shiitake Miso Soup

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Shiitake Miso Soup

This delicious soup can be put together quickly for a light weeknight meal. For a heartier take, consider adding a small scoop of brown rice to the bowl with the tofu.   

You can use your favorite type of miso paste in this recipe. If you are just beginning, start with white miso.

  • White (Shiro): fermented the shortest amount of time, milder and sweeter.
  • Yellow (Shinshu): mid-way between white and red in flavor.
  • Red (Aka): Fermented the longest with a stronger umami flavor.

Makes 4 servings.

Ingredients

  • 1 bunch green onions
  • 3 ounces shiitake mushrooms (about 8 shiitakes), stems removed, sliced
  • Avocado oil spray
  • 6 cups vegetable (or mushroom) broth
  • 1 tablespoon tamari sauce
  • 1 tablespoon mirin
  • 3 tablespoons miso paste 
  • Salt and pepper to taste
  • 3 cups greens (such as chard, spinach, beet greens), torn or cut into bite-sized pieces
  • 1 14 oz. pkg of firm tofu
  • 3 tablespoons dried wakame seaweed, rehydrated in water and chopped
  • Garnishes: sliced green onions, furikake seasoning, white or black sesame seeds

Instructions

  1. Slice white and light green parts of the green onions. Slice the green tops separately for garnish.
  2. Spray a large pot over medium heat. Add the sliced shiitake mushroom tops, cooking for about 8 minutes until softened. Add the light parts of the sliced green onions and stir, heating briefly.
  3. Add the broth, soy sauce and mirin. Add wakame. Bring to a low boil and then simmer for 10 minutes.
  4. While the soup is simmering, prepare the tofu. Drain tofu and cut into 1/3 inch cubes. Divide the tofu cubes among 4 bowls.
  5. Add the miso paste to a small bowl and add about ½ cup broth and whisk until smooth. Set aside.
  6. Add the greens to the simmering soup, cooking briefly until just wilted. Turn heat off.
  7. Add the miso mixture off the heat. Do not to boil the miso paste to keep the healthy fermented bacteria alive.
  8. Taste and adjust seasonings.
  9. Ladle the hot miso soup over the tofu.
  10. Sprinkle with scallions and sesame seeds and serve.
Categories
Soups

Mediterranean Cauliflower Soup

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Mediterranean Cauliflower Soup

The combination of Mediterranean herbs and spices makes for a healthful and flavorful experience.

Makes 6 servings

Ingredients:

  • 1 head of cauliflower, cut into florets
  • Extra virgin olive oil
  • Salt and pepper
  • 1 small onion, chopped
  • 4 garlic cloves, chopped
  • 2 ½ teaspoon sweet Spanish paprika
  • 2 teaspoons ground cumin
  • 1 teaspoon ground sumac (can be omitted if you don’t have this)
  • ¼ teaspoon ground turmeric
  • 4 cups low-sodium vegetable broth
  • 1 cup water
  • 2 cups plant milk (unsweetened)
  • ½ – 1 lemon, juiced
  • 1/2 cup chopped fresh dill (or ¼ cup chopped fresh parsley)

Instructions:

  1. Preheat oven to 425°F.
  2. Place cauliflower florets on a large sheet pan and drizzle with about 1 tablespoon olive oil. Toss well to evenly distribute the oil. Spread the cauliflower in a single layer on the sheet pan. Roast for about 30 minutes, or until cauliflower is tender and caramelized in some parts, tossing halfway through. Remove from oven.
  3. In a large heavy pot or Dutch oven, heat 1 tablespoon olive oil (or 1/4 cup water for a water sauté) over medium heat. Add onions and sauté onion until softened and translucent. Add chopped garlic and spices. Heat, stirring for about one minute.
  4. Set aside about ¼ of the cooked cauliflower florets. Add the remainder to the soup pot and stir. Then add vegetable broth and water.
  5. Bring to a boil, then lower heat to simmer. Cover and simmer for 10- 15 minutes.
  6. Uncover and remove from heat. Carefully blend the soup using a blender (for a smoother consistency) or an immersion blender (for a chunkier consistency).
  7. Return to the pan over medium heat and stir in the plant milk and the juice of half of a lemon. Then stir in the remainder of roasted cauliflower florets. Cook until heated through. Test and adjust seasonings, adding salt and pepper or additional lemon as needed.
  8. Stir in the chopped dill (or parsley) and serve with your favorite bread or crackers.

Adapted From: The Mediterranean Dish

Categories
Soups

Tortilla Soup

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Tortilla Soup

Tortilla soup is so delicious and there are so many healthful ingredients in this one. Try with a dollop of vegan sour cream.

Servings 6-8

Difficulty level: moderate

Ingredients:

For soup:

  • 2 tsp olive or avocado oil
  • 1 large yellow onion, diced
  • 4 cloves garlic
  • 2 (15 oz.) cans of fire-roasted diced tomatoes (or regular), preferably low salt
  • 1 tablespoon chipotle peppers in adobo sauce (reduce or increase for spice level)
  • 1 tsp ground cumin
  • 8 cups vegetable broth
  • 2 (15 oz.) cans black beans (preferably low salt), drained and rinsed
  • 1 cup frozen or fresh corn kernels
  • 8 sprigs of fresh cilantro
  • 2 sprigs fresh oregano
  • Salt and pepper to taste

For serving:

  • 8 (6 inch) corn tortillas cut into ½ inch strips (or tortilla chips)
  • Olive (or avocado) oil spray
  • Sprinkle of sea salt
  • Lime wedges
  • Cilantro (optional)
  • Ripe avocado (optional)

Instructions:

  1. Heat a large pot over medium heat. Add 3 teaspoons oil and diced onion. Sauté, stirring occasionally for about 5 minutes or until onions are soft and slightly browned.
  2. Place canned tomatoes with juice, chipotle peppers, garlic cloves and cumin in a blender and blend until smooth. Add tomato mixture to pan and heat to evaporate some of the liquid and until slightly darkened in color, about 10 minutes.
  3. Stir in broth, rinsed beans, cilantro and oregano. Simmer for 20 minutes.
  4. In the meantime, heat oven to 375 degrees F (190 C). (If using tortilla chips, you can skip this step.) Spray a baking sheet with a light coating of oil and arrange tortilla strips in a single layer, spray a light coating of oil over and bake for 10-15 minutes or until they are golden brown. Watch carefully to prevent burning.
  5. Off heat, remove cilantro and oregano sprigs. Adjust soup flavor as needed, adding salt and pepper to taste.
  6. To serve, place tortilla strips or chips in serving bowls, top with soup, and garnish with desired toppings such as avocado, cilantro, lime wedges (all optional) and more tortilla strips. Store cooled leftover soup in the refrigerator or in the freezer.
Categories
Soups

Easy Greek Lemon White Bean Soup

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Easy Greek Lemon White Bean Soup

This soup is quick to prepare. Make this recipe with any leftover grains that you have on hand.

Makes 6 servings

Ingredients:

  • 2 teaspoons olive oil or ¼ cup water (for water sauté)
  • 1 small onion, diced
  • 4 carrots, diced
  • 2 stalks celery, diced
  • ½ teaspoon dried rosemary
  • ½ teaspoon dried thyme
  • 3 cloves garlic, minced or pressed
  • 6 cups vegetable broth 
  • ¼ cup tahini
  • 2 (15oz.) cans white beans, drained
  • 1 tablespoon chopped fresh parsley
  • 1 cup cooked grain (cooked sorghum, oat groats, brown rice or whole wheat orzo)
  • ¼ – ½ cup lemon juice (about 2 large lemons)
  • A large handful fresh baby kale or spinach, coarsely chopped
  • Salt and pepper, to taste
  • Additional lemon, cut in wedges for serving
  • Chopped parsley for serving

Instructions:

  • Heat oil or water over medium heat, add onion, celery and carrot. Sauté for about 7 – 10 minutes. Add the herbs and garlic and sauté briefly.
  • Add the broth, bring to a boil and whisk in the tahini. Add the white beans, grains, and parsley. Reduce the heat to a simmer, cooking until heated through.
  • Remove from heat, add lemon juice (starting with ¼ cup and adding more to taste), stir well. Add the baby kale or spinach, stirring occasionally until the greens wilt. Season with salt & pepper to taste.
  • Serve topped with chopped parsley and additional lemon wedges, if desired. Can be served with your favorite bread, croutons, or crackers.

 

Adapted from The Simple Veganista

 

Categories
Mains Soups

Braised French Lentils

Braised French Lentils

Leave it to the French to elevate the simple lentil to star status. This recipe is so easy and delicious that you will find lots of way to use it.  Consider making extra and freezing in portion sizes to eat as is or use in bowls, salads, under vegetables, or to top your morning toast with avocado.

 

Makes 6-8 servings

Ingredients

  • Olive (or avocado) oil spray
  • 1 onion, diced
  • 1 cup diced carrot
  • 1 cup diced celery (or fennel bulb)
  • 4 garlic cloves, minced
  • 1 1/2 cups dry French green lentils (or black lentils) 
  • 1 tablespoon tomato paste
  • 1/4 cup wine (sherry, red, white), optional
  • 1  teaspoon freshly squeezed lemon or red wine vinegar 
  • 4 cups vegetable stock
  • 5 sprigs fresh thyme (or 1 teaspoon dried)
  • 2 bay leaves
  • 2 tablespoons chopped parsley, more for garnish
  • Salt and pepper to taste

Instructions

  1. Spray a large heavy-bottomed pot or Dutch oven with oil spray and heat over medium-high heat. Add onion, celery, and carrots, cooking and stirring 4-5 minutes. Reduce heat to medium. Add garlic, tomato paste, and lentils. Cook, stirring for 4 minutes.
  2. Add the wine and cook down for about 4 minutes.
  3. Pour in the stock, stir to combine, and bring to a simmer. Add the bay leaves and thyme, cover and gently simmer on low heat for 15-25 minutes or until lentils are tender.
  4. When the lentils are tender, uncover and remove the thyme sprigs and bay leaves. Cook off excess liquid (or drain), if desired.
  5. Add splash of lemon or red wine vinegar to brighten the flavor. Stir in the chopped parsley. Taste, adjusting flavors and adding salt and pepper if needed.
  6. Serve, topping with extra parsley for garnish.
Categories
Sauces, Dips & Dressings Soups

Homemade Vegetable Stock

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Homemade Vegetable Stock

Save your vegetable scraps such as carrot tops, trimmings from onions, fennel, parsley and celery, really any vegetable that you like (except the cruciferous family like broccoli, cabbage and brussels sprouts as they can overpower) and place in a large container or plastic bag in your freezer. 

Continue to add vegetable scraps until you have enough to fill a pot.  Then place the frozen veggie scraps into a large stock-pot and cover with water. Bring to a boil, then cover and simmer until the vegetables have softened and have begun to break down. Remove from the heat and keep covered. Cool to room temperature, strain-out and discard (or compost) the solids. You have created a flavorful unsalted broth!  Add salt as needed for your recipes.

And remember, when cooking any meal, do not add salt until the very end.  If added during cooking, much of the salt ends up inside of the food where you won’t taste it.  Salting at the end (or just individually at the table) means that you will add a lot less salt. And whatever you do add, will be able to be tasted and enjoyed!

Categories
Soups

Hungarian Mushroom Soup

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Hungarian Mushroom Soup

A satisfying, creamy soup with plenty of umami.

Makes 4 servings

Ingredients:

  • ¼ cup water
  • 2 cups chopped onions
  • 1 ½ pounds fresh mushrooms, sliced (can use white, brown, shitake mushrooms or a combination)
  • 1 teaspoon dried dill weed
  • 2 teaspoons fresh thyme, chopped (or 1 teaspoon dried)
  • 1 tablespoon paprika
  • 1 tablespoon soy sauce
  • ½ cup dry white wine
  • 2 cups vegetable broth
  • 1 cup plant milk (original, unsweetened)
  • 3 tablespoons all-purpose flour
  • 1 teaspoon salt
  • ground black pepper to taste
  • 1 tablespoon lemon juice
  • ¼ cup chopped fresh parsley
  • ½ cup cashew cream (or sour cream)

 

Instructions:

  1. Water-sauté the onions by heating the water over medium heat, adding the onions and cooking 5 -10 minutes, until the onions soften. Increase the heat to medium-high and add the mushrooms, sautéing for 5 -10 more minutes.
  2. Stir in the dill, paprika, soy sauce, wine and broth. Reduce heat to low, cover, and simmer for 15 minutes.
  3. In a separate small bowl, whisk the milk and flour together. Pour this into the soup and stir well to blend. Cover and simmer for 15 more minutes, stirring occasionally.
  4. Remove from the heat and stir in the salt, ground black pepper, lemon juice, parsley and cashew cream. Cover and let stand 3 to 5 minutes. Taste, adjust seasonings. Serve immediately, topping with a sprinkling of additional parsley.
Categories
Soups

Easy Tom Kha (Thai Coconut) Soup

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Easy Tom Kha (Thai Coconut) Soup

Check your produce section for lemon grass paste, ginger paste and garlic paste. Actually, get all of the herb pastes while you are at it – they make cooking a breeze!  We keep the less frequently used pastes in the freezer, defrosting 5 minutes before using.

Servings: 4

Difficulty level: moderate

Ingredients:

For soup:

  • 1 tablespoon extra-virgin olive oil
  • 1 stalk lemon grass bottom portion only chopped and minced (2T.)
  • 2 tablespoons minced fresh ginger
  • 1/2 small yellow onion, chopped
  • 1 tablespoon Thai red curry paste
  • 2 cloves garlic, minced
  • 6 cups vegetable stock
  • 8 oz white mushrooms, quartered
  • 3 tablespoons fish sauce
  • 1 tablespoon sugar, or coconut sugar
  • 2 (14 oz.) cans full-fat coconut milk
  • 14 oz extra-firm tofu (optional)
  • ½ cup snow peas, cut into ½ inch pieces
  • 3-4 tablespoons lime juice

For serving:

  • 1/2 cup fresh chopped cilantro
  • 4 green onions, green parts sliced
  • Lime wedges

Instructions:

  1. In a large pot, heat olive oil over medium high heat. Add onion, lemon grass and ginger and sauté until fragrant, about 1 minute. Then add curry paste and garlic and cook, stirring for about 30 seconds.
  2. Whisk in 1 cup broth, scraping up any browned bits. Then add remaining broth, mushrooms, fish sauce and sugar and bring to a low boil. Reduce heat and simmer for 25 minutes.
  3. Stir in coconut milk, tofu, and peas and warm through, about 5 minutes.
  4. Add lime juice, taste and adjust seasonings as needed.
  5. Serve with lime wedges, top with cilantro and green onions and enjoy!
Categories
Soups

Split Pea Soup

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Split Pea Soup

Split pea soup is definitely comfort food.  The sorghum in this recipe adds great texture as it stays a little firm even as the peas have softened. You can also try topping this soup with coconut bacon for even more texture and a little smokiness.

Makes 10 servings

Ingredients:

  • 2 teaspoons vegetable oil (optional)
  • 1 onion, chopped
  • 1 bay leaf
  • 4 cloves garlic, minced or pressed
  • ¼ teaspoon turmeric
  • 2 cups dried split peas
  • ½ cup sorghum (or barley), uncooked
  • 1 teaspoon salt or to taste
  • 4 cups water
  • 4 cups vegetable broth
  • 4 carrots, chopped
  • 4 stalks celery, chopped
  • 3 small to medium potatoes, diced (optional)
  • ½ cup parsley, chopped
  • ½ teaspoon dried basil or 1 teaspoon fresh, chopped
  • ½ teaspoon dried thyme or 1 teaspoon fresh, chopped
  • ½ teaspoon ground black pepper
  • Juice of ½ lemon
  • Coconut bacon for serving (optional)

Instructions:

  • In a large pot over medium high heat, sauté the onion, and bay leaf in oil or 1/4 cup water for 5-7 minutes, or until onions are translucent. Add the peas, sorghum, garlic, turmeric, salt, broth and water. Bring to a boil and reduce heat to low. Simmer, covered, for 1 hour, stirring occasionally.
  • Add the carrots, celery, potatoes, parsley, basil, thyme and ground black pepper. Simmer for another hour, or until the vegetables are tender.
  • Remove from heat. Add lemon juice and adjust seasonings. Serve with a sprinkling of coconut bacon or chopped parsley.
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