Category Archives: Soups

Vegan sausage and vegetable barley soup

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A perfect Fall soup with lots of healthy attributes!

You will need:

1 small red onion, chopped

4 medium tomatoes, chopped

2 carrots, diced

coconut oil

6 cups vegetable broth

1 large parsnip, diced

1 cup dried barley

6-8 Brussel sprouts, peeled and quartered

1/2 chopped Italian flat-leaf parsley

2  ”ToFurky” Italian Sausages, quartered lengthwise and diced

1/2 cup celery, diced

sea salt/ground pepper

1.  In a large wok or pot, cook the chopped onion, carrot, and tomato in the coconut oil until they are just starting to turn soft.  Then add the broth and the diced parsnip and simmer for about 5-10 minutes.

2.  Add the barley and allow it to cook thoroughly until soft.  About 5 minutes after you add the barley, add the quartered Brussel sprouts and diced ToFurky.

3.  When the barley is ready, turn off the heat and add the celery and chopped herbs.  Season, and serve!

Buckwheat/Vegetable Soup

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Buckwheat is an excellent source of Vitamin B17, which is a safe and natural chemo-therapy that will not harm the healthy cells of the body.  This recipe is especially great for those who are fighting cancer!

You will need:

1 sweet onion, chopped into large pieces

coconut oil

2-3 garlic cloves, minced

3 carrots, sliced into 1/2 inch pieces

4-5 cups water

1 vegetable bouillon cube

1/3 cup buckwheat groats

fresh chopped herbs such as basil, purple basil, oregano, thyme, sage, chives

2 celery spears

sea salt

1.  In a large wok, saute the onion and carrots in coconut oil on medium-high heat, cook until both almost soft.

2.  Reduce heat to medium, add the water and vegetable bouillon and simmer until onions and carrots have become almost soft but not mushy and bouillon is dissolved.

3.  Turn heat down to medium-low and add the herbs and buckwheat groats.  Allow the groats to swell, stir often and add water if needed.

4.  Add celery at the last minute, turn off heat, and serve.

(Optional – add sugar snap peas, or sliced zucchini, yellow squash, etc during step 4 if desired, to keep them as raw as possible. Tomatoes could be added in step 2.)

Buckwheat Soup w/t Flax Oil

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This is an adapted recipe from “The Oil-Protein Diet Cookbook” by Dr Johanna Budwig.

Ingredients:

1 cup buckwheat grouts

1/2 sweet onion

3-5 cups water

1 vegetable bouillon (I use Rapunzel)

Sea Salt

2-3 tbsp Bragg’s Liquid Amino

2 tbsp nutritional yeast

2 tsp chile powder

1 tsp curry powder

1/2 – 1 tsp turmeric

2 garlic cloves, minced

3 tbsp flax oil

Herbs of choice

1.  On med-lo heat, gently heat 3 cups water. As it warms, add the buckwheat, onion and bouillon and let soak for 30 minutes, stirring occasionally.

2.  Add sea salt and Bragg’s liquid amino to taste.  Add nutritional yeast and spices, and stir until dissolved.

3.  Remove from heat.  Add garlic, flax oil, and herbs of choice.  Stir well and let sit for 2 minutes to let flavors mix.

Enjoy!

Find “The Oil-Protein Diet Cook Book” at this link:

http://www.amazon.com/Oil-Protein-Diet-Cookbook-Johanna-Budwig/dp/0969527225

Coconut Milk/Sweet Potato Soup

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Coconut Milk Vegetable Soup

1 vidalia sweet onion, diced into large chunks

coconut oil (preferably virgin, since this is a coconnut dish anyway)

1 can organic coconut milk

1 cup light coconut milk

2 garlic cloves, minced

4 tsp slivered almonds

2-3 tsp coriander seeds

large handful of green beans, cut into 1-inch pieces

1 large sweet potato

2 bay leaves

1 head bok choy, roughly chopped (green leafy parts only)

2 tbsp lemon juice

bean sprouts and/or green onions for garnishing

1.  Using a peeler, remove skin from sweet potato and chop into 1-inch pieces.  Then cook in boiling water until just soft.  Add the green beans during the last 2 minutes.  Drain and set aside.

(Hint – Eat a small piece of the sweet potato while it is still raw!)  When the sweet potato is done, strain and set aside in a bowl.

3.  While the sweet potato is cooking, heat coconut oil in large wok.  Dry-cook the coriander seeds for about 1 minute, or until fragrant, then remove from heat.  Using a pestle and mortar, crush the coriander, garlic, and almonds into a rough paste and set aside.  In the same oil (you may need to add a little more), cook onion until just soft.

4.  Add the crushed spices to the onion and cook for about 1 minute, tossing together thoroughly.

5.  Pour in both cans of coconut milk and add the bay leaves, then bring to a simmer.  Turn off heat.  Add the sweet potato, green beans, and bok choy.

6. Garnish with bean sprouts if desired.  Season with sea salt and fresh ground pepper.

Sprouted Bean Chili

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Sprouted Bean Chili

Ingredients:

1/4 cup each of dried red kidney beans, white navy beans, and adzuki beans.

1 red onion, diced

2-3 tomatoes, skin removed and diced (put in boiling water for a few minutes, until the skin slides off easily)

3 cloves garlic, minced

1 3-inch cinnamon stick

1 bay leaf

3 cloves

1 tbsp coconut oil

1 tbsp of both dried parsley and oregano

water

1 tbsp chili powder (alternatively, use jamaican jerk seasoning)

1/2-1 tsp cumin powder

1-2 tsp curry marsala (optional)

1 – 8 oz package tempeh (flavored or unflavored, your choice)

Sea salt

1.  Bring enough water to cover beans to a boil.  Add beans and turn off heat, let soak for at least 8 hours, or overnight.  Add more water as neccesary.

2.  In a large soup pot, saute the cinnamon stick, cloves, and bay leaf in the coconut oil until the fragrance is released, then add onions and cook  until soft.

3.  Add the tomatoes and garlic, and cook a few minutes longer.

4.  Add chili powder (or jamaican jerk seasoning), cumin, herbs, and curry marsala and mix well with tomato mixture.

5.  Add 3 cups water (more if needed), and the beans (rinsed and drained from the soaking water).  Put on lid and simmer until beans are fully cooked.

6.  Crumble the tempeh into very small pieces, to resemble ground beef.  Add to the bean soup, along with more water if necessary.  Cook for an aditional 10 minutes.

Serve hot

(This recipe can be made a day ahead, and eft-overs can be frozen and gently re-heated at another time.)

Ginger Broth w/t Vegetables

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Ginger Broth with Vegetables

2 qts waterCoconut oil1 onion, chopped2-4 inch piece ginger root, depending on thickness, skinned and sliced

6-8 tbsp Bragg’s Liquid Amino3 julienned carrots

2 celery stalks15 asparagus spears1/2 large green bell pepper, dicedBean sprouts

5 parsley sprigs

1.  Cook onions in coconut oil until soft.  Remover from heat,  Meanwhile, bring water to a boil, then add ginger.  Lower heat to med-lo and  simmer for 10 minutes. 2.   Add the Brag’s Liquid Amino, until it tastes right for you.  Test a spoonful at a time, letting it cool before tasting.  3.  Remove from heat, add vegetables and stir.  Garnish with parsley.

Miso Soup with Vegetables

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Miso Soup with Vegetables

Miso soup is a staple in Japan, and a major part of the macrobiotic diet..a diet that has tremendous healing powers.

Not only is this easy enough for kids to make, it is also packed with nutrition.You will need:Miso soup packages (the number of servings should be on the package)Vegetables such as:CarrotsCeleryBok ChowSpinachRadishBean sproutsAsparagusBell pepper1.  Bring water to a boil in a tea pot or sauce pan.  Pour hot water into bowls with miso soup mix.  Stir.2.  Add a handful of chopped and diced vegatables, enjoy.Note:  To  make this a boxed lunch, bring your package of soup with you, along with a baggie full of pre-chopped vegetables.  As long as you can find hot water at lunchtime, you can make this soup easily…as long as you have a bowl!

Sweet Potato/Chickpea Curry

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Sweet Potato/Chickpea Curry

An adapted version of a recipe from:

Williams/Sonoma “Foods Made Fast: Vegetarianism” cookbook, Oxmoor House Publishers.  (no date)

2 tbsp coconut oil

1 medium Vidalia onion

2 garlic cloves, minced

1 tbsp grated ginger

Thai or Jalapeno chile (optional)

1 tbsp curry powder

Sea salt, fresh ground pepper

1 large sweet potato

1 can chickpeas/garbanzo beans

1 can coconut milk

1/2 cup frozen peas

Steamed brown rice

1.  Make the curry base – Heat oil in a wok or large sauce pan.  Cook onion, garlic, ginger, and chile until transluscent (about 4 min). Stir in curry powder and cook for about 30 seconds, stirring constantly.  Season with sea salt and pepper.

2.  Cook vegetables – Add sweet potato, chickpeas, coconut milk, and 1 cup water to the sauce pan.  Bring to a boil and simmer, uncovered, until sweet potato is tender (about 10 min).  Turn off heat, add peas and let sit for about 3 minutes, or until peas are throughly warmed.

Serve over brown rice if desired.

Chickpea/Wild Kelp soup with brown rice pasta

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Chickpea/Wild Kelp soup with brown rice pasta

 The kelp fills the soup with natural iodine, and gives it a slight hint of the taste of the sea!

1 cup dried garbanzo beans (or a 14 oz can of cooked garbanzo beans) 

4-5 cups water

3 large garlic cloves, peeled and quartered

1 bay leaf

Fresh ground pepper

1/3 cup snipped wild Sea Kelp

1 large sprig rosemary

2-3 sprigs oregano

Celtic sea salt

1 tbsp Italian seasoning

1-2 tbsp olive oil

1 green bell pepper, chopped

4 scallions, diced

1 1/2 cups brown rice pasta shells or spirals

(if using pre-cooked, canned garbanzo beans, skip step 1)

 

 

  1. Soak dried garbanzo beans for 6-8 hours in clean, chlorine/fluoride-free water.  
  2. Bring 2 cups of water to a boil.  Rinse and drain the garbanzo beans and add them to the water, along with the garlic cloves, 1/2 tbsp Italian seasoning, 1 vegetable bouillon, sea salt,  and the bay leaf.  Boil for 15 minutes, then simmer for about 30 minutes adding more water when necessary. 
  3. Remove from heat. Add the sun dried tomatoes, capers, and fresh herbs.  Cover and let the heat pull the flavor out of the herbs.  Toss a few times so that the herbs are mixed into the food.
  4. Remove herb stems.  Using a slotted spoon, remove about 1/3 of the bean mixture, along with 2-3 tbsp of the water from the pan, and puree in a food processor.  Return the pureed mixture to the pan.  Add the remaining water, remaining Italian seasoning, and the snipped sea kelp.  Bring to a boil.
  5. Add the pasta and cook until al dente, turn off heat.  Remove visible herb sprigs. Toss in the green bell pepper, stir in the olive oil, and add sea salt if needed.  Dish into bowls and garnish generously with scallions and ground pepper.  Garnish with freshly chopped chives or basil if desired.