Category: Soups

Super Easy Vegan Butternut Squash Soup

1/29/2019

This is a perfect quick soup that is satisfying and nutritious. Butternut squash is packed in nutrition including lots of Vitamin A, potassium, fiber, Vitamin E, calcium, phosphorous, magnesium, and iron, to name a few. It is a great thing to add to your diet to help color your way to health.

Ingredients:

1 medium to large butternut squash, peeled and chopped into large cubes
1 large onion of choice, roughly chopped
4 cloves of garlic, or more if you like
1 32 ounce container of organic low-sodium vegetable broth
1/2 cup of cashew butter (may substitute almond butter)
Sea salt and pepper
For a smokey flavor you can add 1 teaspoon of smoked paprika

Directions:

Add squash, onion, garlic, and vegetable broth to a large pot. Add water to cover the ingredients.
Bring to a boil and lower to simmer. Simmer until the veggies are soft. If you have an Instant Pot, cook on manual for 20 minutes.
Blend the majority of the vegetables with some of the liquid and the cashew butter.
Return to the pot with the remainder of the liquid. Mix well! Add salt and pepper to taste.
Serve and enjoy!!

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Vegan Coconut Green Curry Soup

1/9/2019

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There is a vegetarian restaurant in my home state of Kentucky in Louisville that I always go to when I visit my family. The restaurant is called Roots and they have the most amazing coconut green curry soup I've ever had. I wanted to create a similar version since I live so far away. Although mine isn't quite as good as theirs, it's pretty close. I made it for my friend who was visiting from Louisville and loves the soup at Roots, and she gave it a big thumbs up!

This is so simple to make and is very satisfying. Give it a whirl and I think you will agree that it's pretty yummy.

Ingredients:

1 can of organic coconut milk
1 jar of Thai Kitchen green curry paste
1 container of organic low sodium vegetable broth
1 onion, diced
1-3 cloves of minced garlic
6 inch piece of lemongrass (optional)
2 large sweet potatoes, cubed
2 cups of other chopped veggies of choice - broccoli, peas, green beans, carrots, etc.
1 block of organic tofu, cubed (optional)

Directions:

Sauté onions and garlic in a little veggie broth until soft. Continue adding more broth as needed.
Add the sweet potatoes and sauté a few more minutes.
Add the remaining ingredients except the coconut milk, including the remainder of the vegetable broth, and bring to a boil.

Lower heat and allow to simmer until the potatoes are cooked.
Add the coconut milk and stir.
Remove the lemongrass and discard.
Serve up bowls and savor the flavors.

Bon appetit!

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Summer Watermelon Gazpacho

7/11/2018

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For those who know me, they know my favorite summertime food is watermelon. I love watermelon any way you slice it, no pun intended! I had a watermelon gazpacho at a restaurant several years ago & knew that I had to recreate it. There is not much more refreshing on a hot day than a cup of this raw, vegan soup. Try it, you'll see! You really can modify this any way you want, just make sure the base is watermelon.

Ingredients:

6-8 cups fresh watermelon chunks
1 medium green bell pepper
1 medium red bell pepper (optional)
1/2 large cucumber
1-2 cups fresh tomatoes
1/2 cup fresh basil
1 tablespoon apple cider vinegar
Juice from 1 fresh lime
1 tsp ginger paste - or 1/2 inch fresh ginger
2 stalks of celery, including greens
1 clove of garlic or 1 tsp garlic powder
1 jalapeño (optional)

Blend all ingredients in Vitamix or good blender until smooth. You can add some roasted pumpkin seeds or chopped avocado on top when serving.
Serve chilled. Enjoy!

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Vegan West African Winter Soup

5/15/2018

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I was inspired to create this after tasting something similar in a café here in town. My husband named it and was not disappointed in the results!

Ingredients:

1 medium onion, chopped
1 medium carrot, chopped
3 stalks celery, chopped
2 large sweet potatoes, peeled & chopped
1 medium yellow pepper, chopped
2 tablespoons diced garlic
1/2 cup white wine
20 ounces Eden crushed tomatoes
2 cups vegetable broth
24 ounces water
3 cups chopped kale
1/2 cup chopped cilantro
1 tablespoon turmeric powder
1 tablespoon diced fresh ginger or 1 tsp powdered
1 cup organic peanut or almond butter
Chopped cilantro for garnish
Sea salt & hot pepper sauce to taste

Instructions:

Place all vegetables in white wine or water and sauté for 10 minutes.
Add tomatoes, vegetable broth, and water and simmer for 30 minutes.
Once vegetables are soft, remove 2 cups & blend with the peanut butter. Return to soup & serve.
Garnish with cilantro.
Enjoy the deliciousness!

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Easy Veggie Soup

5/15/2018

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A quick, easy, and delicious vegetable bean soup that is vegan and low-fat! It is very satisfying and perfect for a chilly night! The refried beans make it a bit creamy in texture.

Ingredients
·       1 onion, chopped
·       3 cloves garlic, chopped
·       1 cup dry white wine
·       1 red bell pepper, chopped
·       2 tomatoes, chopped
·       2 tablespoons chopped fresh cilantro
·       1 large sweet potato, peeled and chopped
·       3 stalks celery, chopped
·       32 ounces low-fat vegetable broth
·       1 can Eden chili beans
·       1 can fat-free refried beans
·       1 cup frozen peas
·       1 cup frozen organic corn
·       1 bunch Swiss chard, kale or spinach, chopped, stems removed
·       1 tablespoon chili powder
·       1 teaspoon cumin

Salt & pepper to taste

Instructions

Saute vegetables in wine for 5 minutes. Add remaining ingredients and bring to a boil. Reduce heat and simmer for 30 minutes or until the vegetables are tender. Serve with a nice salad and whole-grain bread! Enjoy!

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Delicious & nutritious

Super Easy Vegan Butternut Squash Soup

Vegan Coconut Green Curry Soup

Summer Watermelon Gazpacho

Vegan West African Winter Soup

Easy Veggie Soup

Deb Harrell, ND

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