Category: Soups

Categories
Soups

Easy Vietnamese Pho

Easy Vietnamese Pho

Quick Plant-Based Vietnamese Pho Recipe

Beautifully flavored using lots of Vietnamese herbs and spices. Make extra broth and freeze for a quick future meal. Feel free to adapt the add-ins and toppings according to your liking and what you have on hand.

Makes 6 servings

Ingredients

For the Broth

  • 8 cups vegetable broth
  • 3 cups water
  • 1 yellow onion, quartered
  • 4 cloves garlic, roughly chopped
  • 3 whole star anise
  • 3 whole cloves or a pinch of ground cloves
  • 1 inch piece fresh ginger, sliced into thin rounds (or 2 tsp ginger paste)
  • 1 cinnamon stick
  • 2 cardamom pods or ¼ tsp ground cardamom
  • 1 ½ tablespoon coriander seeds (or 3 tsp ground coriander)
  • 1 – 2 tablespoons soy sauce (to taste)
  • 2 teaspoons sweetener of choice (brown sugar, maple syrup, etc.)
  • 2 tablespoons fish sauce or vegan fish sauce (optional but recommended)
  • 1 package rice noodles (thin or wide depending on your preference)

Toppings (use the combination that you like)

  • Fresh basil (Thai basil is prefered if available)
  • Fresh cilantro
  • Fresh mint
  • Fresh green onions
  • Mung bean sprouts
  • Peanuts
  • Sautéed mushrooms (such as shiitakes)
  • Baked tofu or tempeh strips
  • Hot sauce (such as sriracha)
  • Lime wedges
  • Hoisin sauce
  • Lime wedges

Instructions

  1. Add the broth, water, onion, garlic, and spices to a large pot and bring to a simmer. Cover and simmer for 20-30 minutes.
  2. Add sweetener, fish sauce, and soy sauce to taste.
  3. Bring a big pot of water to a boil and cook the rice noodles according to the package directions or until al dente. Drain, and rinse with cold water to stop the noodles cooking and to prevent sticking.
  4. Serve by adding noodles to a bowl. Use a ladle to collect the broth (leaving the onion and spices behind) and pour over the noodles. Then top with the garnishes of choice.
  5. Serve  extra garnishes at the table to add as desired.


Adapted from ItDoesntTasteLikeChicken.com

Categories
Mains Soups

Red Lentil Dal

Red Lentil Dal

Red Lentil Dal

This is a flavorful and hearty dish that is often served over rice, with naan, or pita bread.

Red lentils are the only lentils that will work in this dish. Other lentils have longer cooking times and a different texture.

We recommend making extra and freezing for a quick weeknight meal.

 

Ingredients

  • Oil spray
  • ½ teaspoon ground cumin
  • ½ tsp ground coriander
  • ½ tsp ground cinnamon
  • ½ teaspoon ground cardamom
  • ¼ teaspoon ground black seed (Nigella sativa), optional
  • 1/8 teaspoon freshly ground pepper
  • 1/8 teaspoon red pepper flakes
  • ½ teaspoon salt (optional)
  • 3 garlic cloves, minced or pressed
  • 1 ½ tsp ginger, fresh, grated or finely minced
  • 1 lemon, cut in wedges
  • 1 onion, chopped fine
  • 1 lb plum tomatoes, chopped
  • 8 ½ oz dried red lentils
  • 4 cups water
  • ½ cup fresh cilantro, minced

Instructions

  1. Spray a large saucepan generously with oil spray and heat over med-high heat. Add ground spices and red pepper flakes and cook until fragrant, about 15 seconds.
  2. Stir in onion and cook about 5 minutes. Add garlic and ginger, stirring for about 30 seconds. Be careful not to burn the garlic.
  3. Add water and lentils to the pot and bring to a boil. Reduce to low heat and simmer uncovered until lentils are soft and breaking down to a coarse puree consistency, about 20 minutes.
  4. Stir in tomatoes and cilantro. Taste, adding salt as desired and adjusting seasonings.
  5. Serve with lemon wedges and sprinkled with additional cilantro.
Categories
Soups

Cool as a Cucumber Soup

SONY DSC

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

SONY DSC

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

Smoky Corn Chowder

Smoky Corn Chowder

Easy and delicious. Perfect for using that surplus of fresh summer corn.

Makes 6 servings

Ingredients

  • 1 medium yellow onion, diced
  • 1 medium red bell pepper, finely chopped
  • 1 jalapeno pepper (seeded and diced), optional
  • 3 cloves of garlic, pressed or finely minced
  • 2 teaspoons dried thyme
  • 1 bay leaf
  • 4 cups vegetable broth (we like Kitchen Basics no salt variety)
  • 1 cup unsweetened plant-based milk (soy or cashew work best)
  • 1/2 teaspoon smoked paprika
  • 4 cups corn, fresh or frozen
  • 2-3 medium potatoes, scrubbed and cut into small cubes
  • ¼ cup cashew cream (optional)
  • 1 tablespoon chopped parsley
  • ½ teaspoon salt or to taste
  • freshly ground pepper
  • 1-2 tablespoons lemon or lime juice

Instructions

  1. In a large soup pot, over medium heat, sauté the onion in about 2 tablespoons of water for 3-4 minutes, stirring frequently. Add the jalapeno, garlic, thyme, bay leaf, and red bell pepper, cooking for 1 more minute.
  2. Add the corn, potatoes, lemon juice, vegetable broth, and smoked paprika. Stir. Bring to a boil, then simmer for about 10 minutes until the potatoes are fork tender.
  3. Stir in the cashew cream (if using), chopped parsley and 1 tablespoon lemon juice.
  4. If desiring a creamier soup, use an immersion blender to partially blend or add ¼ of soup to a blender and blend, and transfer back to the pot.
  5. Adjust seasonings, adding more lemon juice, smoked paprika, salt and pepper if desired.
  6. Serving suggestion: Serve topped with chopped cilantro, chives, or pepitas.
Categories
Soups

Mediterranean Cauliflower Soup

SONY DSC

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

SONY DSC

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

SONY DSC

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

SONY DSC

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!

The Fresh Physician

Address:
Mount Dora, Florida

Site Links

Social
Facebook-f Instagram
(Join our Newsletter Above)
Have Questions? We Are Here To Help!

Please use the contact form below to get in touch.  We will be happy to answer any questions you have about becoming a healthier you.

© Copyright 2024     Fresh Physician