Love. Live. Eat.

Soup

Quinoa Black Bean Chili

Vegetable Chili 500

This dish is healthy, tasty and easy to make. If you want enough for leftovers I suggest doubling the quantities.

Fun fact: contrary to popular belief, quinoa is a seed not a grain. It is a very healthy seed in fact, full of amino acids, antioxidants, minerals and vitamins. So eat up to feel great!!

Ingredients:

  • 2 ½ tbsp xvoo
  • 1 onion, chopped
  • ½ tsp salt
  • 2 garlic cloves, minced
  • 1 red bell pepper, diced
  • 1 tbsp chili powder
  • 1 (15 oz.) can organic diced tomatoes 
  • 1 (15 oz.) can black beans
  • 1 cup vegetable stock
  • 2 cups broccoli, diced
  • 1 cup cooked quinoa

Toppings:

  • Shredded cheese
  • Sliced scallions
  • Greek yogurt
  • Cilantro or parsley

Directions:

  1. In a large pot, heat xvoo over medium heat. Cook onion and salt until translucent, stirring often.
  2. Add garlic and red bell pepper until tender, about 4 minutes.
  3. Stir in chili powder, tomatoes, black beans and vegetable stock. Simmer partly covered and stirring, 15 minutes.
  4. Add broccoli and cook, covered, 3 minutes.
  5. Stir in quinoa and season with salt. Add toppings then serve.

Veggie Soup

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It’s cold outside and soup is the perfect thing to warm you up. Veggie Soup is delicious, nutritious, and super easy to make. Go wild and add a veggie you’ve never tried. Just remember to add the softer veggies last so they don’t get too mushy.

Ingredients:

  • 1 tbsp xvoo
  • 1 medium onion, medium dice
  • 1/2 leek, medium diced
  • sea salt and freshly ground black pepper
  • 2 medium carrots, medium dice
  • 2 medium garlic cloves, finely chopped
  • 2 celery stalk, medium dice
  • 2 cups additional vegetables of your choice (such as red pepper, cabbage, asparagus, mushrooms, fennel, or peas), medium dice
  • 2 cups greens (kale, spinach, collards, or swiss chard), thinly sliced
  • 1 bay leaf
  • 1 pinch dried thyme (optional)
  • 1/4 cup white wine or dry vermouth (optional)
  • 1 1/2  quart low-sodium chicken or vegetable broth (you can also make your own!)
  • 1 pound Yukon Gold potatoes, sweet potatoes or fingerling potatoes, medium dice
  • Optional toppings: pesto, greek yogurt, curry powder, paprika, cayenne pepper, or nutritional yeast

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Directions:

  1. Heat the olive oil in a large saucepan or Dutch oven over medium-high heat until simmering. Add the onion, season with salt and pepper. Cook for about 5 minutes until translucent, stirring occasionally.
  2. Add the carrots and garlic, stirring occasionally, until the garlic is fragrant, about 2 minutes.
  3. Add the celery and hearty vegetables (such as cabbage and fennel). Add the bay leaf and thyme, cook an additional 5 minutes. If using, add the wine or vermouth (for some acidity) and cook, until the alcohol has reduced by about half, about 2 minutes.
  4. Add the broth, potatoes, and any quicker-cooking vegetables (such as asparagus and peas). Let the soup come to a boil, then reduce the heat to low and gently simmer, uncovered, until the potatoes can be easily pierced with a fork, about 15 to 25 minutes. Taste and season with additional salt and pepper as needed. If you choose, serve with suggested toppings.

Mineral Broth

 

What a fantastic food! This magical broth helps to counter act the negative effects of stress, alkalinize the body, and warm the system. It’s delicious by itself or used as a base for other soups. Whatever the use, it will provide boost of electrolytes like potassium and magnesium. I like to double the recipe and freeze for use later on. Tip- make sure to use organic vegetables otherwise your broth will be full of pesticides!

Makes 8 Servings

Instructions:

Wash with scrub brush and cut into 2 inch chunks

  • 2 cups yams (with Skin)
  • 1 medium potato (with skin)
  • 6 unpeeled carrots
  • 1 leek, white and green parts
  • 1 bunch of celery
  • 1 cup cabbage
  • 1 cup zucchini

Slice into strips

  • 1 cup collard greens
  • 1 cup onion

Coarsely chop

  • 1 bunch of parsley
  • 1-2 bay leaves
  • 6 cloves garlic

Add whole

  • ½ cup flaxseeds
  • 1 tablespoon of peppercorns

Place ingredients in a 12 quart stock pot with a lid. Cover with filtered water just to the level of the vegetables and add:

  • 6 slices fresh ginger root (thumbprint size)
  • 1/4 cup or more seaweed (dulse, nori, wakame, hiziki, or kombu)

Bring to a boil, then turn down to a simmer and cover. The broth is best when it simmers for 3-5 hours. Strain the broth through a large, coarse-mesh sieve (remember to use a heat-resistant container underneath), then add salt to taste.

 

 

Bauman, E. (2010). Recipes and Remedies For Rejuvenation Cookbook. Penngrove, CA: Bauman College.

Easy Pumpkin Soup

Makes 4 servings

Ingredients:

  • 1 28 oz can of pumpkin
  • 1 box of low-sodium organic chicken broth or vegetable broth if vegan/vegetarian
  • 2 cups coconut milk
  • 1 teaspoon each: onion powder, garlic powder, curry powder, cinnamon
  • sea salt and pepper to taste

 Directions:

  1. Combine, gently heat through (without boiling), and serve. Perfect for a cool fall evening!

 

Nutrition Facts:

per serving
Calories: 334
Total Fat: 26g
Saturated Fat: 22g
Sodium: 93mg
Carbohydrates: 23g
Dietary Fiber: 6g
Sugars: 7g
Protein: 9g

 

Cambodian Gazpacho

Chill out with this veggie-loaded, subtly spicy take on the classic cold soup, courtesy of chef Ben Daitz, and co-owner Ratha Chaupoly of the NYC hotspot Num Pang.

Makes 4 servings
Ready in 1 hour and 10 minutes

 

Ingredients:

  • 1 carrot, shredded
  • 4 tbsp white wine vinegar
  • pinch of sugar
  • 1/4 c coconut oil
  • 1 shallot, thinly sliced
  • 1 16 oz. can low-sodium tomato juice
  • 2 kirby cucumbers, roughly chopped
  • 2 red bell peppers, seeds and stems removed
  • 3 vine-ripened tomatoes, halved
  • 1 garlic clove, roughly chopped
  • 1/4 jalapeño, seeds removed
  • 10 thai basil leaves, stems removed
  • 4 tbsp rice wine vinegar
  • freshly ground black pepper
  • 20 cilantro leaves, stems removed
Directions:
  1. In a small bowl, combine carrot, white wine vinegar, sugar, and salt. Set aside for 1 hour.
  2. Meanwhile, heat oil in a small shallow pan for 2 to 3 minutes or until sizzling. Carefully drop shallots in to pan and cook for about a minute or until golden brown. Remove with a slotted spoon, drain on a paper towel lined plate, and season with salt. Set aside to cool.
  3. In a blender, combine tomato juice, cucumbers, bell peppers, tomatoes, garlic, jalapeño, basil, and rice wine vinegar. Pulse until slightly pureed, but leave a few large chunks. (If the mixture is too thick, add some water and pulse again.) Add salt and pepper to taste and additional vinegar if desired.
  4. Divide gazpacho evenly among four bowls or serving glasses. Top each with pickled carrot, shallot slices, and cilantro. Serve immediately.
Nutrition Facts

Per serving
Calories: 220
Fat: 14 g
Carbohydrates: 22 g
Protein: 4 g
Fiber 5 g
Sodium: 214 mg

Green Goddess Slimming Soup

Full of detoxifying herbs, complex carbs and powerful protein, this soup is a must. Make a large batch Sunday night for a quick meal later in the week.

 

Adapted from Oxygen Magazine

Ready in 30 minutes
Makes 6 servings

Ingredients:

  • 1 tbsp xvoo
  • 1 yellow onion, chopped
  • 4 celery stalks, chopped
  • 2 garlic cloves, minced
  • ¼ tsp turmeric
  • ¼ tsp curry powder
  • ½ tsp coriander, crumbled
  • ½ tsp red pepper flakes
  • 4 cups low sodium chicken or vegetable stock
  • ½ cup brown rice
  • 5 green onions, chopped
  • sea salt and ground black pepper
  • 1 lb spinach leaves, chopped fine
  • 2 cups plain low-fat yogurt
  • 1 avocado, cut into cubes
  • 10 small cooked tiger shrimp
  • Juice of 1 fresh lime

Directions:

  1. Heat oil in a large skillet set on medium-high heat. Add onion and celery, cook until soft. Then add garlic, turmeric, curry, coriander and red pepper flakes. Stir until fragrant.
  2. Add stock, rice and green onions. Stir well and add sea salt and pepper. Simmer covered until rice is cooked.
  3. Add spinach and let it wilt.
  4. Reduce heat. Add yogurt and let heat through, don’t boil.
  5. Add avocado and shrimp. Garnish with a shot of lime. Serve

 

Nutrition Facts:

Serving Size: 2 cups
Calories: 170
Total Fat: 1 g
Cholesterol: 0 mg
Sodium: 110 mg
Total Carbohydrates: 17 g
Fiber: 3 g
Sugars: 11 g
Protein: 4 g

Vegetable Chickpea Curry

Makes 7 Servings

Recipe from Cooking Light

Ingredients:

  • 1 tbsp xvoo
  • 1 1/2 c chopped onion
  • 1 c (1/4-inch-thick) slices carrot
  • 1 tbsp curry powder
  • 1 tsp xylitol
  • 1 tsp grated peeled fresh ginger
  • 2 garlic cloves, minced
  • 1 serrano chile, seeded and minced
  • 3 c cooked chickpeas (garbanzo beans)
  • 1 1/2 c cubed peeled sweet potato, yam, or baking potato
  • 1 c diced green bell pepper
  • 1 c (1-inch) cut green beans
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/8 tsp ground red pepper
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1 (14-ounce) can vegetable broth
  • 3 c fresh baby spinach
  • 1 c coconut milk
  • 6 lemon wedges
  • Optional- cayenne pepper

Directions:

  1. Heat oil in a large nonstick skillet over medium heat. Add onion and carrot; cover and cook 5 minutes or until tender. Add curry powder, sugar, ginger, garlic, and chile; cook 1 minute, stirring constantly.
  2. Place onion mixture in a 5-quart electric slow cooker. Stir in chickpeas and next 8 ingredients (through broth). Cover and cook on HIGH 6 hours or until vegetables are tender. Add spinach and coconut milk; stir until spinach wilts. Serve with lemon wedges.

 

Nutrition Facts:

Serving Size: 1 cup
Calories: 276
Fat: 7.2 g
Saturated fat:  1.9 g
Protein: 10.9 g
Carbohydrate: 44.7 g
Fiber: 10.6 g
Cholesterol: 0.0mg
Sodium: 623 mg

Basic Lentil Soup

Makes 6 servings

Ingredients:

  • 1 lb lentils, sprouted or soaked overnight
  • 1 bay leaf
  • 3 large carrots, chopped
  • 2 stalks celery, chopped
  • 1 large onion, chopped
  • 2 cups crushed tomatoes, no sodium added
  • 2 tbsp olive oil
  • Sea salt and pepper to taste

Directions:

  1. Rinse lentils in cold water. Place in a large pot with enough water to cover lentils by 6 inches. Add the bay leaf, bring to a boil and skim off foam.
  2. Lower heat and boil gently until lentils are tender- about 20-30 minutes.
  3. Add carrots, celery, and onion to lentils and cook another 20 minutes or until carrots are tender.
  4. Add tomatoes, olive oil, sea salt and pepper to taste. Simmer until smooth and creamy.
  5. Remove bay leaf and serve.

Bean Curry Soup

Makes 4 servings

Ingredients:

  • 1 tsp coconut oil
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds
  • 1 onion, chopped
  • 1 tsp grated ginger
  • 2 cloves garlic
  • 1 can diced tomatoes, no sodium added
  • 1 can kidney beans
  • 1 can chickpeas
  • 1 tsp curry
  • Sea salt to taste
  • 1-2 green onions, sliced
  • Sprigs of cilantro

Directions:

  1. Heat coconut oil in a large pot over medium heat. Then sauté mustard and cumin seeds until they pop.
  2. Add onion, ginger, and garlic and sauté for 2 minutes. Add tomatoes with juice, beans (drained), and 1 tsp curry. Simmer about 20 minutes or until mixture thickens. Add more curry to taste.
  3. Serve in bowls with cilantro and green onions.

 

Carrot Soup

Makes 3 servings

Ingredients:

  • 9 medium carrots, roughly chopped
  • 2 cloves of garlic, chopped
  • 2 tbsp ginger, peeled and cut into pieces
  • 2 tbsp xvoo
  • 2 containers of vegetable broth
  • 1 c almond milk
  • 1 small white onion, chopped
  • 1 tsp black pepper
  • Sea salt to taste
  • Sprig of dill, parsley or cilantro

 

Directions:

  1. In a soup pot, add oil and sauté onion, ginger and garlic for 2 minutes. Add broth, almond milk, pepper, and carrots. Simmer until carrots are cooked.
  2. Stir broth. Using a hand mixer, blend until mixture is smooth and creamy. You may also put soup mixture, one cup at a time, into a blender to puree. Make certain that the mixture is covered as you blend it.
  3. Serve in large soup bowls. Top with fresh dill.

 

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