Soups

Thick Lentil Soup

2 onions, chopped                           2 tbsp. olive oil

4 cloves minced garlic                     1 c. lentils

1 tbsp. salt                                         ½ tsp. pepper

½ tsp. coriander                                ½ tsp. cumin

7 c. water                                           4 tbsp. rice

1 zucchini, peeled and chopped

1 yellow squash, peeled and chopped

1 can stewed tomatoes

1.       Heat onions and garlic in oil for 10 minutes. Add lentils, salt, pepper, coriander, cumin, zucchini, squash, tomatoes, and water. Bring to a boil, cover, and cook on medium for 30 minutes.

2.       Add rice and cook for 25 minutes.

3.       Place mixture in batches in a blender. Return to the saucepan and reheat.

Make it a Meal: wheat bread, strawberries, carrots

Lentil Soup

2-32 oz. boxes vegetable broth

½ bag lentil, rinsed                          4 chopped carrots

2 leaves kale, ribs removed           1 avocado

3 potatoes, chopped into fourths

Salt, pepper, onion powder

1 tbsp. Worcestershire sauce

1.       Boil for 1 hour all but avocado and kale.

2.       Remove potatoes and blend in a blender with avocado and kale. Add a bit of broth as needed to get it moving. Return to soup. Serve.

Make it a Meal: saltines, funeral potatoes, grapes

Tomato Soup

1 c. minced onion                            1 c. rice milk

28 oz. whole, peeled tomatoes Salt and pepper

1/3 c. plus 2 tbsp. olive oil             3 cloves garlic, crushed

1.       Cook the onion and garlic in the oil with a little bit of salt.

2.       Blend the tomatoes along with the onion and garlic. Pour the mixture into a sauce pan and heat till warm.

3.       Slowly stir in the milk and season with salt and pepper.

Make it a Meal: wheat salad, saltines, cantaloupe

Chili

1 bag white beans or red kidney beans, rinsed and soaked overnight

1 c. wheat, cooked                          ½ diced onion

2 tbsp. chili powder                         1 can diced tomato

½ package of chili mix (Lawry’s is best)

1 can tomato sauce                         1 can water

1 yellow chili pepper

1.       Sautee onion. Add beans in their soaking water.

2.       Add remaining ingredients. Boil and simmer all day.

3.       Add more water as needed.

Make it a Meal: cornbread, watermelon, salad

 

Ranch Style Chili

1 c. onions, chopped                       1 clove garlic, crushed

2 tsp. chili powder                           1 tbsp. olive oil

½ c. chopped cilantro                      Salt and pepper

3 c. cooked pinto beans                  2 c. tomato sauce

1 c. (approx.) water mixed with bean liquid

1.       Sauté onion and garlic in oil till soft. Puree with the cilantro and tomato sauce.

2.       Turn down heat and add the seasonings and tomato sauce. Stir in the beans and liquid.

3.       Cook 20 minutes in a partially covered pot.

Make it a Meal: mangos, corn cobs, tortillas

 

Pumpkin and Bean Soup

2 carrots, diced                                1 onion, diced

2 cloves garlic, minced                   2 celery stalks, diced

2 tbsp. cumin seeds                        2 tbsp. tomato paste

15 oz. can pumpkin

4 c. cooked Anasazi beans (or pinto) or 2 cans rinsed and drained

6 c. vegetable stock                        Salt and pepper

1.       Sauté onion, carrots, and celery in a little oil for 10 minutes.

2.       Add the garlic and cook another minute. Add the cumin, tomato paste, pumpkin, beans, and stock and bring to a boil.

3.       Reduce the heat, cover and cook for 5 min. You could leave the beans out for the cooking and then puree everything after cooking. Add the beans afterwards.

4.       Season with salt and pepper.

Make it a Meal: potato cakes, strawberries, peas

Corn Chowder

1 tbsp. olive oil                                Onion powder

Bell pepper, diced                           2 celery, diced

1 can creamed corn                        2 c. water

6 peeled, diced, potatoes              2 tbsp. parsley

Salt, paprika, pepper                      2 c. coconut milk

Opt: 2 tbsp. nutritional yeast        1/4 c. flour

1.       Sautee celery and bell pepper in oil for 2 minutes.

2.       Add all but milk and flour. Cover and boil for 10 minutes or until potatoes are tender.

3.       Blend in a blender. Return to pot. Mix yeast, milk and flour and add to the soup. Heat through.

Make it a Meal: Boston Brown Bread, pears, carrots

New England Chowder

2 c. thawed frozen corn                  3 tbsp. vegan butter

3 stalks celery diced                        1 onion diced

2 carrots, peeled and diced           ½ tsp. thyme

1 bay leaf                                          Salt and pepper

2 potatoes, peeled and cut into small cubes

3 oz. can mushroom pieces, rinsed and drained

1.       Simmer the corn in 2 c. water for about 15 minutes. Blend with the liquid in the blender. Strain through a sieve. Set aside.

2.       Cook the onion, celery, and carrots in the butter for about 7 minutes.

3.       Add 3 c. water, potato, thyme, and bay leaf. Cover and simmer till potatoes are tender, about 9 minutes.

4.       Add the corn, mushrooms, salt, and pepper. Simmer 1-2 minutes more. Mash some of the potatoes against the side of the pan if desired.

5.       Remove the bay leaf before serving. Serve in a bread bowl if desired.

Make it a Meal: sourdough bread, salad, apples

Potato Soup

6-8 potatoes, chopped                       Water

Onion powder, salt, and pepper       2 c. coconut milk

Opt: 2 tbsp. nutritional yeast

1.       Place potatoes in pot and just barely cover with water. Boil till tender, about 20-30 minutes.

2.       Place in a blender and return to pot. Add remaining ingredients.

Make it a Meal: wheat bread, peaches, green beans

Provencal Vegetable Stew

1 ½ c. onion, chopped                    1 garlic clove, crushed

2 c. diced zucchini                           2 tbsp. olive oil

2 c. eggplant, peeled and cubed

2 c. bell pepper, diced                    1 tbsp. dried basil

1 can diced tomatoes, blended

½ c. cooked beans                           Salt and pepper

½ c. toasted wheat germ                Opt: 1 bay leaf

1.       Sauté onion and garlic in oil. Add all the other vegetables and beans except the tomatoes.

2.       Cook on medium low stirring often till tender.

3.       Add the tomatoes and the seasonings. Cover and simmer for 30 minutes.

4.       Garnish with wheat germ. Leftovers can be a pita pocket filling.

Make it a Meal: French bread, strawberries

Corn Stew

1 c. onion, finely chopped            1 tbsp. olive oil

1 green bell pepper, finely chopped

1 red bell pepper, finely chopped

2 c. canned tomatoes                    2 c. corn kernels

1 tsp. pepper                                   2 tsp. salt

1 c. nearly-cooked brown rice along with the cooking water

½ c. fresh parsley, chopped         Dash of tabasco

1.       Cook the onions and peppers in the oil till soft. Add the tomatoes, corn, and seasonings (save parsley for the end).

2.       Cover and boil for 20 minutes. Add the rice and water. Cook until done to taste.

3.       Stir in the parsley and hot sauce.

Make it a Meal: garbanzo bean salad, melon, saltines

Stew

1 pkg. seitan chunks                       salt, pepper

4-6 potatoes, peeled, chopped Worcestershire sauce

Chopped celery                               chopped carrots

1 can stewed tomatoes                 1 can tomato sauce

8-10 c. water

1.       Flour and brown the seitan chunks.

2.       Add the remaining ingredients. Boil and simmer 1 ½ hour.

Make it a Meal: cornbread, macaroni salad, apples

White Bean Rosemary Soup

 

½ - 1 tbsp. olive oil                          1 c. onion, diced

4 garlic cloves, minced                   1 ½ c. celery, diced

2 tsp. dry mustard                           ¾ - 1 tsp. salt

6 c. cooked cannellini beans         Pepper to taste

3 c. vegetable stock                        1 ½ c. water

2 tsp. rosemary                                ¼ c. fresh basil                  

1.       Cook the onion, celery, garlic, mustard, salt, and pepper in oil. Cover and cook for 6-8 minutes.

2.       Add 4 c. of the beans, stock, basil, water, and 1 ½ tsp. rosemary. Bring to a boil, cover, reduce heat and cook for 15 minutes. Puree in a blender.

3.       Return to pot. Stir in remaining 2 c. beans, rosemary, salt, and pepper.

Make it a Meal: roasted potatoes, French bread, grapes

 

Bean and Tomato Soup

 

2 cans northern beans, rinsed and drained

1 tbsp. olive oil                                 6 c. water

2 red bell peppers chopped           2 onions, chopped

1 mezetta pepper, stem removed

4 cloves garlic, crushed                  ½ tsp. or more of salt

1 can stewed tomatoes                  ¾ tsp. pepper

4 tbsp. finely chopped parsley      1 tsp. basil

1.       Sauté red pepper, onions, and garlic in oil for 12 minutes.

2.       Puree sautéed vegetables with the parsley, mezetta pepper, and stewed tomatoes.

3.       Stir in remaining ingredients, including the beans and bring to a boil.

4.       Cover and reduce heat. Simmer for 30 minutes.

Make it a Meal: colcannon, wheat bread, strawberries

 

Vegetable Stock

 

2 carrots, peeled                               1 onion, peeled

2 celery stalks                                    8 sprigs parsley

8 garlic cloves, smashed                  3 potatoes

½ c. green lentils, rinsed                  2 leeks

1.       Chop the vegetables into 1 inch chunks.

2.       Cook the onion, carrots, celery, garlic, parsley, and lentils over high heat for 5 minutes.

3.       Add the water 1 to 2 tbsp. at a time to keep the vegetables from sticking to the pan.

4.       Add 2 quarts of water and bring to a boil. Lower heat and simmer uncovered for 30 minutes.

5.       Strain the stock and discard the solids.

Navy Bean Soup

2 leeks (white and light green parts), chopped

1 celery stalk, chopped                  3 minced garlic cloves

2 tsp. minced rosemary                 6 c. vegetable stock

1 lb. potatoes (about 3), peeled and cubed

2 c. cooked navy beans (1 can), drained and rinsed

Salt and pepper to taste                 Zest of 1 lemon

1.       Sauté the leeks, potatoes, and celery for 10 minutes in a little oil.

2.       Add the garlic and rosemary and cook another minute, puree, then add the beans and vegetable stock.

3.       Bring to a boil, reduce to medium, and cook covered for 20 min.

4.       Add the lemon, salt, and pepper and cook for 5 minutes.

Make it a Meal: Broccoli cheese rice casserole, oranges

Butternut Squash Soup

1 Butternut squash, peeled, seeded, and chopped

3 tbsp. olive oil                                  ½ tsp. salt

3 lentil meatballs                              ¼ tsp. pepper

½ diced onion                                    1 diced carrot
1 or 2 leeks (white and light green parts only)

1 diced celery stalk                           1 tbsp. minced garlic

2 tsp. apple cider vinegar                6 c. no-chicken broth

2 tsp. maple syrup                            1 tsp. sage

1.       Drizzle squash with 2 tbsp. of oil and ½ of the salt and pepper. Bake on a parchment lined cookie sheet at 425 for 30 minutes.

2.       In a pot cook the lentil balls and vegetables in 1 tbsp. of the oil. Deglaze the pan with the vinegar and add the broth.

3.       Add the squash, syrup, and sage. Bring to a boil, reduce heat and simmer for 30 minutes.

4.       Blend in a blender. Add more salt and pepper as needed.

Make it a Meal: wheat bread, apples, funeral potatoes

Asparagus Soup

1 onion, peeled and diced              2 tsp. thyme

1 tbsp. minced tarragon                 8 c. vegetable stock

2 lb. fresh asparagus, trimmed and cut into ½ in. pieces

1.       Sauté the onion for 10 minutes in a little oil.

2.       Add remaining ingredients and cook for 20-25 minutes until asparagus is tender.

3.       Puree the soup in a blender. Season with salt and pepper as needed.

Make it a Meal: mashed potatoes, French bread, peach

Broccoli Soup

1 c. no-chicken broth                        1 c. water

2 ½ c. broccoli, chopped                  1 onion, sliced

4 c. coconut milk                               1 tsp. salt, pepper

4 tbsp. instant mashed potato powder

3 tbsp. vegan butter                         Pinch of nutmeg

About 1 tbsp. Lawry salt to taste

1.       Heat the onion, stock, water, broccoli, and salt and cook for 10 minutes. Puree in a blender.

2.       Heat the milk in a large sauce pan until bubbles form on the edges. Stir in the mashed potato powder, butter, nutmeg and simmer 3 minutes.

3.       Stir in the pureed broccoli and onion, adding Lawry salt and pepper as needed.

Make it a Meal: fried zucchini, strawberries, saltines

Broccoli Cheese Soup

3 or 4 head of broccoli with stems removed, steamed about 15 minutes                               

5 tbsp. vegan butter

1 onion, chopped, steamed with the broccoli for 10 min.

1 c. nutritional yeast                        4 tsp. salt

4 tsp. garlic powder                         1 c. flour

½ tsp. mustard powder                   8 c. water

1.       Cook the water and butter with the dry ingredients on medium, stirring frequently, till it thickens.

2.       Put the broccoli and onion through the blender with enough soup broth to get it going. Or just mash with fork for a heartier soup.

3.       Return broccoli and onion mixture to the broth and heat through.

Make it a Meal: sourdough bread, potato corn salad

Spinach Soup

2 leeks (white and light green parts) rinsed and diced

1 tbsp. chopped dill, to taste        1 bay leaf

5 c. vegetable stock                        ½ lb. spinach, chopped

4-5 potatoes peeled and diced     Zest of 1 lemon

Salt and pepper to taste                 1 c. coconut milk

1.       Sauté the leeks in a little oil for about 5 minutes. Add dill and bay leaf and cook another min. Add the vegetable stock and potatoes and bring to a boil. Cook 15 to 20 min.

2.       Add the spinach and lemon and season with salt and pepper. Cook another 5 minutes or till spinach is wilted. Puree the soup.

3.       Return to a pot and add the milk.

Make it a Meal: garbanzo bean salad, French bread