Category Archives for "Soups"
Summer is officially here! ☀ Try my “Holy Moly Green Gazpacho” if you want a refreshingly cool summer soup…
This variation of Split Pea soup is sure to delight you and warm you up on a chilly winter’s day. I use a combination of yams and Yukon gold potatoes to give it a little sweetness. It’s smoky and sweet and completely vegan!
In a soup pot over medium heat, sizzle red pepper flakes for 30 seconds. Add onion and celery and saute until onion is soft and translucent. Add herbs and spices and stir to combine. Add carrots, yam, potatoes and split peas. Stir well to combine all ingredients. Add broth and stir together ingredients. Turn up heat to high and bring to a boil. Once boiling, cover pot and lower heat to a simmer. Cook for about 45 minutes to 1 hour or until split peas are soft, stirring occasionally. Add nutritional yeast and season with salt and pepper to taste.
Chocolate in chili? You betcha!!! I love mole’ sauce, so I figured, why not make a mole’ chili! This delicious one-pot meal contains tons of fiber, complex carbs and protein. Throw it over some brown rice or quinoa for even more nutrition. And it will satisfy your chocolate cravings too! Double win!
In a large pot over medium heat, saute onion, garlic and red bell pepper until soft. Add all spices and stir to incorporate the flavors. Cook for another 3 minutes. Add garnet yam and carrots. Stir to combine with spices. Cook for another 5-7 minutes. Add water, one tablespoon at a time, if mixture starts to stick. Now add beans, tomatoes and water or tomato sauce. Stir well to combine. Turn heat to low, cover pot and let cook for about 20-30 minutes or until potatoes are soft. Add lime juice and zest. Top with avocado before serving.
The weather has cooled off and that makes me crave one thing…SOUP! I scrounged around in my cabinet and my fridge to see what was lurking. I found 2 jars of split peas, and I thought…hmmm, Split Pea Soup!
I had a parsnip on hand so I threw that into the mix, but this soup would also be awesome with a garnet or Japanese yam. I love to cook with yams, as I love their sweetness and heartiness, but I decided to give them a little break this time around.
Most split pea soup is made with ham, but this vegan version is tasty AND good for you!
Melt coconut oil in a soup pot over medium heat. Saute onion, garlic and celery until soft. Add herbs and paprika and saute for another few minutes to release flavor of herbs. Add carrots, parsnips, split peas and veggie broth. Stir well to combine. Turn heat to high and bring to a boil. Once boiling lower heat to simmer, cover pot and simmer for about 50-60 minutes or until split peas are soft and mushy, stirring occasionally. Add liquid smoke, if using and season with salt and pepper.
Curry is one of my favorite fall dishes because it’s warming and comforting. Red lentils add fiber and creamy goodness to this stew, making it high in protein and full of satisfying nutrients. Topping it off with coconut milk adds good, healthy fats that will nourish your system for the upcoming cold months. If you can’t find Japanese yams, use good old garnets instead. I also love to mix up the veggies and use what is in season.
In a large stock pot over medium heat, saute the onion and garlic in coconut oil until soft. Add the curry powder and cumin and stir to combine to release the flavors of the spices. Add carrots, cauliflower and yam and stir to incorporate the curry onto the vegetables. Add lentils and veggie broth. Turn heat to high and bring to a boil. Once boiling lower heat to a simmer, cover and let simmer for about 30 minutes or until veggies are soft and lentils are mushy. Remove from heat and add coconut milk, kale and cilantro. Season with salt and pepper.
Minestrone soup has always been a favorite of mine. It’s hearty enough for a meal with an awesome side salad. My Dad used to make a mean Minestrone, but he would put meatballs and regular pasta in it. I’ve left out both, and used gluten free pasta shells by Tinkyada as well as an untraditional addition of a garnet yam (you all know I love to cook with yams.) I also used 2 kinds of beans, so you’ll get the protein punch you need and you won’t even miss the meat.
In a large soup pot, over medium heat, saute the onions, celery & garlic in olive oil until soft. Add carrots and garnet yams and stir to combine. Add dried herbs & chili flakes, if using, stirring into veggies. Cook for about 5 minutes to release the flavor of the herbs, stirring occasionally. Add broth, kidney beans, chick peas & tomatoes. Turn heat to high, cover and bring to boil. Once boiling, turn to low and simmer for about 20-30 minutes or until potatoes are soft. Remove from heat. Add fresh basil, sea salt, pepper & pasta. Serve in soup bowls with an side salad or some delicious gluten free bread.
This soup is hearty and perfect for a cold winter’s day. It’s a delectable combination of savory and sweet and so nutritious too!
In a soup pot over medium heat, sauté onion, garlic and celery in oil until soft. Add sage and thyme and stir to combine. Add yams, white beans & broth. Bring to a boil, then turn down to a simmer. Cover pot and simmer until yams are soft, about 20-30 minutes. Add kale and cover to let it wilt. Stir in nutritional yeast and add sea salt to taste.
This is a great summer soup loaded with nutrients, fiber & protein. I love to brown the zucchini first in a skillet to give it a meatier flavor. You can puree it smooth or leave some chunks. It’s a thick soup and very hearty!!
In a large skillet, heat 1 TBS of olive oil over medium heat. Saute zucchini until brown.
Meanwhile, in a large stock pot, heat remaining 1 TBL of olive oil over medium heat and sauté onion, leek, garlic and celery until translucent. Add herbs and stir to combine. Add potato, browned zucchini, beans & and veggie stock. Turn up heat and bring to a boil. Once boiling, turn down heat to a simmer and cover pot cooking until potatoes are tender. Add sea salt and pepper and then puree soup using a hand blender or regular blender. If using a regular blender, wait until soup cools before blending. This soup is great if you leave it with some chunks!
COOKING DRIED BEANS
Soak beans overnight in a large stock pot. In morning, drain and rinse well. Put back into pot and fill with water covering beans by about 2 inches. Bring to a boil; skim off foam and then lower heat, cover and simmer until beans are tender, 1 to 1 1/2 hours. Drain beans.
This hearty and delicious soup is packed with protein & flavor! An awesome treat served with Daiya Cheese quesadillas
Heat oil in a large soup pot over medium heat. Add onion, garlic, leek & shallot. Saute about 10 minutes until onions, leek & shallot are a little brown. Add celery, carrots, thyme, tarragon & paprika. Add tomatoes and the vinegar. Stir to combine. Cover and cook for about 5 minutes.
Add Veggie broth, lentils, bay leaves, salt & pepper. Turn up heat and bring to a boil. Once boiling, cover pot with a lid, turn down heat to a simmer and cook covered for about 45 minutes or until lentils are tender.
This delicious, comforting soup is loaded with antioxidants, fiber and YUM! I love to use garnet yams for the beautiful color, but feel free to use any yams you desire. I spice it up with Garam Masala which is often used in Indian cooking. Tt’s very warming to the body and gives the soup an exotic flair.
In a large soup pot over medium heat, saute ginger, garlic, celery, onion & leek in oil until translucent and soft. Add Garam Masala and stir to combine to release the flavor of the spice. Add the carrots, yams and veggie broth. Turn heat to high and bring to a boil, turn heat down to a simmer. Cover and simmer for 20-30 minutes or until veggies are tender. Remove from heat and add coconut milk. Puree soup using a hand blender until thick and creamy. Season with salt & pepper and garnish with a dash of cinnamon & nutmeg!
Variation: Add 1 cup of red lentils to soup while cooking and increase water by 1 cup.