Soups

ALMOND SQUASH STEW
1 cup brown rice
2 Tbs olive oil
2 organic yellow onions, finely chopped
1 Tbs grated fresh ginger
1 small green Serrano chili, finely chopped (use Anaheim chili for milder heat)
3 cloves garlic, minced
2 tsp sea salt
1 tsp ground cumin
4 cups vegetable or chicken broth
1 28oz can crushed tomatoes
½ cup smooth almond butter
1 medium organic acorn squash, peeled and cut into 1-in thick crescents
2 Tbs pure maple syrup
2 16oz can black-eyed peas, drained and rinsed
1 cooked chicken breast, shredded (optional)
2 Tbs chopped roasted almonds

Cook rice according to package directions.

Heat olive oil in a pan over medium heat. Add onions and cook about 15 minutes. Add ginger, chili, garlic, salt and cumin. Stirring occasionally, cook for 5 more minutes. Add broth, syrup, crushed tomato, almond butter and squash. Cover and continue to cook over medium heat until squash is tender, about 30 minutes. Stir in black-eyed peas and cook until heated through. Add chicken if desired. Serve over rice and sprinkle with almonds.
Serves 4.

BLACK BEAN PUMPKIN SOUP
1 tsp ground cumin
½ tsp chili powder
1 15oz canned black beans, rinsed and drained
1 cup chopped onion
2 Tbs olive oil
3 cloves garlic, crushed
3 cups vegetable or chicken broth
1 15 oz can pumpkin
salt and pepper to taste
2 Tbs chopped cilantro – optional

Sauté onion, garlic, cumin, and chili powder in olive oil in a large pot until onion is clear. Add these ingredients plus broth and beans into blender. Blend until smooth.

Pour blended ingredients into the pot and add pumpkin. Stir and bring to boil. Reduce heat and simmer, covered for 5 minutes. Salt and pepper to taste. Garnish with cilantro if desired.
Serves 6.

COCONUT SQUASH SOUP
3 shallots, unpeeled
5 cups cubed organic pumpkin (peeled, 1/2in cubes)
2 cups coconut milk
2 cups vegetable or chicken broth
½ cup chopped cilantro
½ tsp sea salt
2 Tbs fish sauce or vegetarian fish sauce
4 Tbs lime juice (optional)
1 tsp sugar (optional)
1 tsp crushed red pepper (use less for milder heat)
¼ cup minced green onions
1 lb chicken, cooked and chopped (optional)

In medium skillet, dry roast shallots over medium heat until softened and blackened. Peel and cut in half lengthwise. Set aside.

In a large pot bring to boil coconut milk, broth, pumpkin, shallots and cilantro over medium-high heat. Once brought to boil, reduce heat and simmer about 10 minutes or until pumpkin is tender. Add chicken. Stir in fish sauce, chili, salt, lime and sugar. Cook 2 more minutes. Serve and sprinkle with minced onions.
Serves 4-6.

CREAMY BROCCOLI SOUP
1 Tbs olive oil
2 cups chopped onion
¼ cup diced celery
2 garlic cloves, minced
½ tsp sea salt
5 cups chopped broccoli + 1 cup set aside (6 total)
4 ½ cups vegetable stock
1/3 cup oats (gluten-free if possible), chopped in blender for about 15 seconds
1 Tbs fresh lemon juice (optional)
1 Tbs chopped fresh dill or 1 tsp dried
½ tsp black pepper

In a soup pot, heat oil over medium heat. Add onions, celery, garlic and salt. Cover and cook for 10 minutes, stirring often , until onions are translucent.

Add 4 cups vegetable stock and 5 cups chopped broccoli. Cover and bring to boil, then lower heat and simmer for 5 minutes.

Add oats and simmer for about 10 minutes. Stir often until broccoli is tender and soup begins to thicken.

Remove from heat and stir in lemon juice, dill and pepper. Puree soup in blender until smooth. Return to soup pot and gently reheat.

Meanwhile, in a small pot, bring remaining ½ cup vegetable broth to a boil. Add reserved 1 cup broccoli and cover. Cook until broccoli is bright green, about 4 minutes. Stir both broccoli and broth into the soup.
Serves 4 to 6.

CREAMY CURRIED CAULIFLOWER SOUP
2 medium stalks celery, diced
1 large onion, chopped
3 cloves garlic, minced
1 Tbs olive oil
1 large head cauliflower, chopped into bite-sized florets
6 cups water
1 can lite coconut milk
½ cup tahini
½ cup nutritional yeast flakes
½ cup gluten-free flour mix from Bob’s Red Mill
2 Tbs wheat-free tamari
2 tsp ground ginger
1 Tbs ground cumin
1 Tbs ground coriander
2 tsp turmeric
3 tsp salt
1 tsp cinnamon
¼ tsp pepper
¼ tsp ground cloves

Sauté the celery, onion, garlic, and olive oil in large pot until onion is clear. Add water and cauliflower to the pot and bring to boil. Reduce heat, cover and simmer until cauliflower is tender, stirring occasionally (approximately 12 minutes).

Place the remaining ingredients in a blender and process until very smooth. Add the blended ingredients into the pot. Stir until combined. Heat until thickened (approximately 10 minutes). Be careful not to boil.
Serves 6.

CREAMY HERBED CARROT SOUP
1 ½ cups chopped onion
1 Tbs olive oil
1 celery stalk, chopped
2 garlic cloves, minced
1 bay leaf
3 cups well scrubbed and chopped organic carrots
1 ½ cups peeled and chopped sweet potatoes
3 cups vegetable broth
½ tsp dried thyme
½ tsp dried dill
2 cups plain, unsweetened almond milk
Sea salt to taste
Black pepper to taste
2 – 3 tsp fresh lemon juice (optional)

Saute onions and oil in a soup pot for about 5 minutes. Add celery, garlic and bay leaf. Stirring occasionally, saute until onions are translucent, about 5 minutes.

Add carrots, sweet potatoes, stock, thyme and dill. Bring to a boil, then reduce heat, cover and simmer until vegetables are soft, about 20 minutes. Remove bay leaf.

In a blender, puree the soup with the milk. Add salt, pepper, and lemon juice to taste.

To reheat, return soup to pot.
Serves 4 to 6.

GARLICKY KALE AND WHITE BEAN SOUP
1 Tbs olive oil
8 large garlic cloves, crushed or minced
1 medium yellow onion, chopped
4 cups chopped raw organic kale
4 cups organic vegetable broth
2 (15 ounce) cans white beans, undrained
1 14.5 oz can diced tomatoes, drained
1 tsp dried basil
1/2 tsp dried rosemary
1/2 tsp dried oregano
Sea salt and pepper to taste
1 cup chopped parsley

In a large pot, heat olive oil. Add garlic and onion; saute until soft. Add kale and saute, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, all of the tomato, herbs, salt and pepper. Simmer 5 minutes.

In a blender or food processor, mix the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.
Serves 8.

GLUTEN-FREE, DAIRY-FREE PUMPKIN SOUP
2-3 Tbs Olive oil
½ cup red onion, chopped fine
2 cooking apples (or Granny Smith or Braeburn apples), chopped fine
2 cloves garlic, minced
½ tsp cumin
1 tsp curry powder
2 tsp fresh ginger, minced
1 cup coconut milk
30 oz of pumpkin puree
28 oz of vegetable or chicken broth
Salt to taste

In a small bowl mix curry powder, cumin, and fresh ginger. Set aside. In a large stockpot heat oil on medium heat. Sautee onion and apple until soft (about 3 min). Add garlic and cook another minute. Add ginger/curry/cumin mixture and cook another 1-2 minutes. Add pumpkin and broth. Bring to a boil, then turn back to a simmer. Simmer for 10 minutes. Turn heat off and let cool for 5 minutes. Puree in a blender (in small batches). Return to stockpot and add coconut milk. Reheat and salt to taste.
Serves 8.

LENTIL SOUP
3 cups lentils (any type), rinsed
7 cups vegetable or chicken stock
1 Tbs olive oil
1 cup chopped onion
1 cup minced celery
1 cup chopped carrots
1 Tbs minced garlic
1 tsp sea salt
Black pepper to taste
¼ tsp each dried thyme, oregano and basil (can omit or increase an herb or two to taste)
2 Tbs dry red wine (optional)
2 Tbs fresh lemon juice (optional)
1 Tbs molasses
Red wine vinegar for the top of each serving
Minced scallions for the top of each serving

In a soup pot, place lentils and water. Bring to boil, lower heat to simmer and cook until lentils are mushy (about 45 mins). Add more broth if desired for a more soupy consistency.

In the meantime, heat oil in a medium-sized skillet. Add onion, celery, and carrots. Saute for about 10 mins. Add garlic, salt, pepper and herbs and sauté for an additional 5 mins. Add to lentils.

Stir in wine, lemon juice and molasses. Simmer for an additional 15 mins. Ladle into bowls and drizzle with vinegar and sprinkling of minced scallions.
Serves 6.

MILLET STEW
1 cup organic millet
3 Tbs olive oil
1/2 teaspoon cumin seeds
3 medium onions, finely chopped
1 Tbs minced garlic
3 cups water
2 tsp ground coriander
1/2 teaspoon turmeric
1/2 teaspoon crushed red pepper
1 tsp sea salt
1 serrano or other green chile, seeded and minced
1 Tbs chopped cilantro

In a large skillet, toast the millet over high heat, stirring often, until slightly darkened (about 3 minutes). Transfer to plate to cool.

In a large saucepan, heat the olive oil. Add the cumin seeds and toast over high heat, stirring constantly, until fragrant (about 30 seconds).

Add the onions and cook over medium heat, stirring occasionally, until browned (about 20 minutes).

Add the garlic and cook over medium heat, stirring, until fragrant (about 3 minutes). Add the millet and the water and bring to a boil.

Cover and simmer over low heat, stirring, until the millet is just tender (about 20 minutes). Stir in the coriander, turmeric, crushed red pepper and salt. Remove from heat and salt to taste if desired. Transfer to a bowl, top with the chile and cilantro and serve immediately.
Serves 4.

MOROCCAN SOUP
2 cups canned garbanzo beans, drained
1 tsp turmeric
1/2 tsp ground ginger
1/2 tsp cinnamon
1 tsp black pepper
3 Tbs olive oil
3/4 cup chopped celery
2 medium onions, chopped
1 bunch cilantro, chopped
1 28oz can tomatoes, chopped
1 1/2 tsp sea salt
3/4 cup dried lentils, rinsed
2 quarts water
1/2 lemon, juiced

Heat olive oil in a large pot over medium heat. Add spices, celery, and onions and cook for 5 minutes. Add coriander and tomatoes and cook for another 15 minutes. Add water, lentils, garbanzo beans, and salt. Bring to a boil and simmer for about 1 hour (until lentils are cooked). Just before serving add lemon juice.
Serves 6.

SIMPLE SWEET POTATO SOUP
1 1/2 Tbs olive oil
1 cup chopped onion
2 small or 1 large celery stalk, chopped
2 cloves garlic, crushed
1 1/2 pounds sweet potatoes, peeled and cut into 1-inch pieces
4 cups vegetable or chicken broth
1/4 tsp cinnamon
1/4 tsp nutmeg
1 cup lite coconut milk
2 Tbs pure maple syrup
salt and pepper to taste

Sauté the onion, celery and garlic in olive over medium-high heat until onion is clear.

Add sweet potatoes, broth, cinnamon and nutmeg. Bring to boil. Reduce heat and simmer until potatoes are tender (approximately 20 minutes).

Puree soup in blender until smooth. Return to pot.

Add coconut milk and maple syrup. Stir over medium-low heat until soup is heated through. Add salt and pepper to taste.
Serves 6.

THREE BEAN CHILI WITH CILANTRO PESTO
1 Tbs olive oil
¼ cup extra-virgin olive oil
1 medium white onion, chopped
2 carrots, diced
2 cups fresh spinach
1 ½ + ¼ tsp Sea salt
½ + 1/8 tsp Pepper
1 15.5 oz can chickpeas, drained and rinsed
1 15.5 oz can cannellini beans, drained and rinsed
1 15.5 oz can kidney beans, drained and rinsed
2 clove garlic, minced
4 Tbs pine nuts toasted and chopped
1 cup packed cilantro, chopped

In a large saucepan heat 1 Tbs olive oil in large saucepan over medium-high heat. Add onion and carrots and cook until tender, about 5 mins. Add spinach and cook until wilted.

Add 2 cups water, 1 ½ tsp salt and ½ tsp pepper and bring to boil. Add chickpeas and beans and cook until heated through, about 3 mins.

In a small bowl, mix together garlic, pine nuts, cilantro, extra-virgin olive oil, ¼ tsp salt and 1/8 tsp pepper.

Divide chili into bowls and top with cilantro pesto.
Serves 4.

WHITE BEAN, QUINOA, AND SPINACH SOUP
1 1/2 Tbs olive oil
1 medium onion, chopped
3 whole carrots, sliced
3 cloves garlic, crushed
3 cups vegetable or chicken broth
3 cups water
2 tsp garam masala
1/2 cup quinoa, rinsed
1 15oz can cannellini beans, drained and rinsed
1 5 oz bag pre-washed spinach
salt and pepper to taste.

Heat oil in large pot. Add onion and sauté over medium heat until onion is clear. Add carrots and garlic and sauté until golden brown – be careful not to burn.

Add broth, water, quinoa, beans and garam masala. Bring to simmer, then cover and continue to simmer until quinoa is cooked (about 15 to 20 minutes).

Add spinach and cover. Cook until wilted (about 1 to 2 minutes). Stir in. Add salt and pepper to taste.
Serves 6.