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 abilities.
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:
carrots/celery/Bok choy/spinach/radish/bean sprouts/asparagus/bell pepper
1. 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 miso concentrate/powder with you, along with a baggie full of pre-chopped, lightly steamed (optional) vegetables. As long as you can find hot water at lunchtime, you can make this soup easily. And make sure you bring a bowl!
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
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)
- Soak dried garbanzo beans for 6-8 hours in clean, chlorine/fluoride-free water.
- 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.
- 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.
- 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.
- 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.