10 Vegetable Soup

A hearty, veggie packed with soup with carrot, celery, onion, tomato, potato, cauliflower, zucchini, kale, peas and lima beans (I guess these are technically a legume but I'll just count them as a vegetable too).  This soup will freeze well too! I created a batch with 6 servings and for some of the vegetables I only used smaller amounts so here are some tips to getting the most out of some of the fresh vegetables:

Carrots:  With a bunch of whole carrots cut up the extra for snacking or use baby carrots.

Celery: I get it off the salad bar because I never end up using a whole bunch.

Cauliflower: Make Roasted Cauliflower or Mashed Faux-tato with extra.

Zucchini: I also got this off the salad bar but if you don't use a whole zucchini, saute extra with olive oil and add to pasta and sauce.

Kale: Make Lemon Garlic Kale or Spicy, Saucy Kale Chips with extra.

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Serves 6

Ingredients

2 Tbsp olive oil

1/2 small onion, diced

1 celery stalk, diced

1 carrot, diced

2 large garlic cloves, finely chopped

1 tsp dried basil

1/2 cup diced zucchini

1 small yukon gold or red potato, cubed (about 1/2inch)

1 can diced tomato w/ juice

4-5 cups low sodium vegetable broth

1 cup small cauliflower florets

1/2 cup frozen peas

1 cup frozen lima beans

1 large kale leaf, rib removed, chopped into small pieces

Salt and pepper to taste

Directions

Add oil to a large soup pot and warm over medium heat for a minute.  Add onion, celery and carrot with a pinch of salt.  Cook 4-5 minutes.  Add garlic and basil and cook another 2 minutes.

Add zucchini, potato, cauliflower and toss to coat; cook for a minute.  Add tomatoes and 4 cups of broth.  Increase heat and bring to a boil.  Once boiling, reduce to low and simmer for 20 minutes.

Add peas and lima beans, cook 10 minutes.

Remove from heat, stir in kale. Season with salt and pepper.

Roasted Tomato Basil Soup

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Serves 3-4

Ingredients

1 heaping cup of grape tomatoes
Olive oil
Salt and Pepper

2 Tbsp live oil
1/2 large onion, diced
Pinch of salt
3 large garlic cloves
1 tsp dried thyme
1 28oz can whole plum tomatoes
2-3 cups vegetable broth
1 cup fresh basil leaves (or about a handful)
Salt and pepper to taste
Crushed red pepper for heat (optional)

Method

Pre-heat oven to 400 degrees.

Toss grapes tomatoes with olive oil, salt and pepper.  Add to parchment lined baking sheet and bake for 20-25 minutes.

While tomatoes are in the oven, add olive oil to saucepan and heat over medium-low.  Add onion and pinch of salt and cook 3-4 minutes.  Add garlic and thyme; cook 2 minutes.  

Add whole can of tomatoes with juice, 2 cups of the broth and basil. Break up the tomatoes slightly with a wooden spoon.  Bring to a boil then reduce to low and simmer uncovered for 25 minutes.  

Let cool slightly and add to a blender along with roasted tomatoes.  Puree, add more broth if you like a thinner consistency.  Transfer back to pot and season with salt, black pepper, crushed red pepper to taste.

Middle Eastern Red Lentil Soup

This is seriously one of the best things I've ever made.  It's one of those "wow this is so good I can't believe I made this" moments.  It's crazy flavorful and it's easy to make.  Proof that amazingly delicious good food doesn't have to be complicated with fancy schmancy ingredients and techniques.  One of my secrets to this is a good vegetable broth.  Some have zero flavor.  I happen to love Edward and Son's Not-Chick'n bullion cubes that I get at Whole Foods.  I use one cube dissolved in three cups of water for this recipe (package says one cube in two cups water but I reduce the sodium).

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Serves 3-4

Ingredients

2 Tbsp olive oil

1/2 onion, diced

5-6 baby carrots diced (that's what I always have on hand or use 1 carrot)

3 garlic cloves, minced or finely chopped

2 tsp cumin

1 tsp coriander

1/2 tsp smoked paprika (optional)

1 Tbsp tomato paste 

3/4 cups red lentils

3 cups vegetable broth (see note)

Juice of half a lemon (about 1 Tbsp)

Salt and black pepper to taste

Crushed red pepper for heat (optional)

Method

Add olive oil to saucepan and heat over medium-low.  Add onion and carrots with a dash of salt and cook 3-4 minutes.  Add garlic, cumin, coriander, smoked paprika and cook 2 minutes.  

Stir in the tomato paste and the lentils, then add the broth and lemon juice.  Bring to a boil then reduce to low and simmer uncovered for 25 minutes.  

Season with salt, black pepper, crushed red pepper to taste.

Puree in a blender or with an immersion blender.

Note: recommend using a quality, flavorful broth such as Edward and Son's Not-Chick'n bullion cubes. Dissolve one cube in three cups hot water for this recipe.

White Bean Barley Soup with Kale

Spring may be just around the corner but soup season isn't over just yet.  I've made this simple, hearty soup with few ingredients that make for a very satisfying, healthy meal.  I especially love the barley in this because of the great texture it adds, not too mention it's a whole grain with abundant health benefits.  Lower cholesterol, anyone?  It's packed with fiber and phytonutrients like all our other little plant friends so yea, it's good for us.  Let's not forget kale, the super green I've added here.  I go with the lactino kale (also called dinasour kale for its bumpy texture) and cut it up in small pieces because who wants to eat a giant leaf in their soup.  No thanks.  Throw it in at the end, just long enough to let it wilt.  You don't want to cook away all it's precious disease-fighting nutrients.

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Serves 6

Ingredients

Olive oil or broth for sauteeing
1/2 small onion, diced
1/2 cup diced carrots
2 cloves garlic, finely chopped
1-32oz. container low-sodium vegetable broth
1/2 cup pearled barley (of gluten-free grain)
1-15oz. can great northern beans, drained and rinsed
1 tsp. finely chopped fresh rosemary (optional)
2 cups chopped kale
Salt and pepper to taste

Method

Heat the oil in a large pot over medium heat. Add the onion, carrots, garlic, pinch of salt and cook stirring occasionally until the vegetables are tender, about 5-7 minutes.

Stir in broth and barley, increase to heat to high and bring to a boil, then reduce to low and simmer about 20 minutes or until barley is tender.

Two choices for the next step:
Option 1: Stir in beans, rosemary and kale and cook a few minutes long until kale is wilts.  Season with salt and pepper and serve.

Option 2 (for thicker consistency): Transfer half soup to a blender with half the beans.  Puree and then pour back into the pot.  Stir in rosemary and kale, cook a few minutes long until kale is wilts. Season with salt and pepper and serve.

Vegan Tomato Bisque with Cashew Cream

 

 

Another great use for cashew cream.  Making creamy soups healthy but subbing for the heavy cream.  I puree this is 2 batches because it doesn't all fit in my blender and one batch I don't completely puree because I like to have some texture but that's just my preference.  This can also be a very tasty tomato soup without the cashew cream.

 



 

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Makes 4-6 servings

 

Ingredients

 

Cashew Cream

1/2 cup cashews, soaked over night (or at least an hour in hot water)

1/3 cup unsweetened almond milk

 

1 Tbsp olive oil

1 Tbsp Earth Balance vegan butter

1 medium onion, diced

4 cloves garlic, finely chopped

1 tsp dried thyme

Pinch of salt

3 Tbsp flour

3 cups vegetable broth

1 28oz can whole plum tomatoes (preferably san marzano tomatoes), roughly chopped

Salt and pepper to taste

 

Method

 

Heat olive oil and butter in a large soup pot over low heat.  Add onion, garlic, thyme, and salt.  Let cook 10 minutes, stirring a few times.

 

Stir in flour and cook for a few minutes stirring constantly.  Pour in broth and tomatoes, turn up to medium heat and continue to stir until it comes to a boil.  Lower heat and simmer 20-30 minutes.

 

While simmering, make cashew cream by cashews (drained from the water they soaked in) with the almond milk until completely pureed.  Add more almond milk if necessary.

 

When soup is done cooking, stir in cashew cream and salt and pepper to taste.  Puree in blender in batches. 

 

 

©2013 Rachel Morris

 

 



 



 



Butternut Squash and Apple Soup

 

The biggest selling point of this soup recipe is not only amazing flavor, but only 6 ingredients not counting the pantry staples (oil and S&P).  The addition of potato lends a velvety consistency and the apple brings some sass to the party (tip: you can also use 1/4-1/2 cup of unsweetened applesauce). Splurge and add the coconut milk for the creaminess.  It's worth it. 

And here's the video of me making the soup.

 

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Ingredients

1 Tbsp vegetable oil
1 medium onion, diced
1 pound cubed butternut squash (about 2-3 cups)
2 red potatoes, peeled and cubed
1 medium apple, cored, peeled and diced
1-32oz. carton vegetable broth
Salt and pepper to taste
1/2 cup light coconut milk (optional)

Method

Heat oil in a large saucepan over medium heat.  Add onion with pinch of salt and cook until translucent (about 3-5 minutes).

Add squash, potatoes, apple, and vegetable broth.  Bring to a boil, reduce heat to low and simmer until squash and potatoes are tender.  About 20-25 minutes. Tip: cut your squash and potatoes the same size so they will be done in the same time.

Let the soup cool for about 10 minutes, then transfer to a blender or food processor and puree.  Return to the pot and stir in coconut milk, if using.

Ribollita - A Tuscan Vegetable and Bread Soup

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Ingredients

1 Tbsp olive oil
1/2 large onion, diced
2 carrots, diced
2 celery stalks, diced
2 cloves garlic, minced or finely chopped
2 tsp dried Italian seasoning
1/2 tsp salt
1/4 tsp black pepper
32 ounces vegetable broth
1 (28-ounce) can whole plum tomatoes
2 cups chopped kale
1 (15-ounce) can canellini beans, drained and rinsed
1 cup fresh basil leaves, torn into pieces
2 cups cubed sourdough bread (preferably day old)

Method

Heat the oil in a large pot over medium-high heat.  Add the onion, carrots, celery, garlic, Italian seasoning, salt and pepper, and cook stirring occasionally until the vegetables are tender, about 5 minutes.

Add tomatoes with juice and mash slightly with potato masher or back of a spoon.  Add broth and bring to a boil.  Reduce to a simmer and cook for 30 minutes. 

Stir in kale, beans, basil, and bread, cook additional 10 minutes and remove from heat.  Recommended to let it sit for a few hours before serving as this allow the soup to become even more flavorful.

Tip: If you're planning on freezing, leave the bread out and just add it in when you plan to serve.  You can also leave the bread out all together and it's still a delicious soup!

Warm Me Up Tortilla Soup

 

 

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Serves 4-6 

 



Ingredients

 

1 Tbsp canola oil

1/2 medium onion, diced

Pinch of salt

2 garlic cloves, finely chopped (about 1 Tbsp)

1 Tbsp finely chopped jalapeno (optional)

1 Tbsp cumin

2 tsp chili powder

4 cups vegetable broth

1 (14.5oz) can diced tomatoes w/ green chilies

1 cup frozen corn

2 Tbsp cornmeal mixed w/ 2 Tbsp water

1 cup canned black beans, drained and rinsed

Salt and pepper to taste

 

 

Method

 

Add oil to a large saucepan and heat for a minute over medium heat.  Add onion, pinch of salt and saute 3-4 minutes.  Add garlic, jalapeno (if using), cumin and chili powder.  Let cook for a few minutes.

 

Add broth, tomatoes, corn and bring to a boil.  Then turn down heat to low, stir in cornmeal mixture and let simmer uncovered for 25-30 minutes. 

 

Remove from heat and let sit 10 minutes to cool.  Transfer half the soup to a blender and puree.  Add back into the pot along with black beans and stir.  Serve topped with avocado and tortilla chips.

 



 

So Easy Sweet Potato and Squash Soup

Warm up with a delicious Fall soup that brings together the flavors of butternut squash, sweet potato, and apple.  This recipe uses already prepared butternut squash soup with fresh sweet potato and applesauce. The light coconut milk lends extra creaminess and richness as well!

Serves 3-4

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Ingredients

1 Sweet Potato or Yam, peeled and cut into 1 inch cubes
2-3 cups Prepared Butternut Squash Soup (such as Imagine Foods or Pacific)
3-4 Tbsp Unsweetened Apple Sauce
Light coconut milk (optional)

Method

In a large pot add about an inch of water and heat just until it begins to simmer. Add sweet potato, reduced heat to medium-low and cover. Cook for 10-15 minutes until sweet potatoes are tender. They should be easy to mash with a fork.

Drain any excess water and let sweet potatoes cool. Transfer to a food processor, add 2 cups butternut squash soup and 3 Tbsp apple sauce. Process til smooth. Add additional soup and apple sauce to reach desired consistency and taste. If using, add a few tablespoons of light coconut milk for creaminess.

Transfer to bowls and serve!

Freezing: You can also freeze this is small tupperwear (about 8oz) for individual ready-to-heat and eat servings! I recommend NOT adding coconut milk to any portions that you are going to freeze as I’ve found it doesn’t freeze well.

Nutrition Info (1/4 recipe): 112 Calories, 2g fat, 2.5g fiber, .5g protein
(based on 3 cups the soup, 1 medium sweet potato, 4 Tbsp applesauce, and 3 Tbsp light coconut milk):

Easy and Healthy Vegetarian Chili

This vegetarian is easy to make and is healthy and filling too!  Below I've also included a cheat sheet with some shortcuts to make even easier.  This makes a huge pot and I say it serves 6-9 because you'll get either 6 - 1.5 cup bowls or 9 - 1 cup bowls. 

You can freeze some for later, use it in tacos or my

Veggie Chili Enchiladas - coming soon!

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Serves 6-9

2tsp - canola oil
1 - small onion, diced
2-3 garlic cloves,finely chopped
1 - red bell pepper, diced
2.5 cup - vegetable broth
1 - 28oz can diced tomato w/ green chilies
1 - 15oz can black beans
1 - 15oz can white beans
1 - 15oz can kidney beans
1.5 cup - chopped fresh or frozen veggies (broccoli, carrots, cauliflower, zucchini, and corn are all good)
1tsp - cumin
1tsp - chili powder
1/2tsp - oregano
1/2tsp - cayenne (optional)

Topping
1 Tbsp (per bowl) - Reduced fat shredded cheese
Scallions

1. Heat oil in large pot, add onion, garlic, and red pepper.  Cook on medium for about 5 minutes.

 2. Add the rest of the ingredients and simmer covered for about 20 minutes.

3. Serve with scallions and 1 Tbsp of cheese on each bowl.

Nutrition Info (1.5 cups): 262 Calories, 3.5g Fat, 13.5g Fiber, 15g Protein

Cheatsheat:

Garlic: Substitute 2-3 tsp of jarred minced or crushed garlic.  Or 3 frozen garlic cubes (Trader Joe's and most supermarkets now carry these).

Onion and Red Pepper: Check your supermarkets salad bar for already diced onion or peppers.  Aim for 1/2 cup onion and 1 cup of peppers.

Spices: Substitute taco seasoning, start with 1 Tbsp and then add more if desired.  Also, be advised that some contain partially hydrogenated oil so you'll want to read label if that's something you avoid.  Also go for low sodium.