This soup is perfect for a cold evening. Simple to make, filling and packed with protein.
1 large onion chopped
1 tablespoon coconut oil or olive oil
1 red bell pepper cored and chopped
2 carrots chopped
5 cloves of garlic minced
3 cups of vegetable stock or water (I do half and half)
4 15 oz cans black beans rinsed and drained
1 bay leaf
2 teaspoons each, cumin, and chili powder
1/2 teaspoon chipotle powder
1 tablespoon oregano
1 15 oz can diced tomatoes.
Saute onion in oil for 2-3 minutes until it softens. Add peppers, carrots and garlic. Continue sauteing 3-5 minutes more.
Add beans and liquid, bay leaf and spices.
Simmer for 20-30 minutes. At this point, optional for thicker soups blend with an immersion blender or remove 1-2 cups of mixture and blend in a blender to the thickness you enjoy. (I like my soups thicker)
Add canned tomatoes with liquid. Simmer 15-20 minutes longer.
Season to taste with salt and pepper.
This soup can be frozen for up to 3 months!
This soup leaves itself open to a lot of substitutions using whatever vegetables you have in the refrigerator. The point however is to have the widest variety of vegetables possible, as this is the most healing!
2 tablespoons extra virgin olive oil
2 medium onions chopped
3 stalks celery chopped
3 carrots chopped
1 medium green pepper chopped
4 cloves garlic minced
3 cups cabbage chopped
2 cups chopped broccoli
2 cups green beans cut to 1 inch (frozen is fine)
8 cups low sodium vegetable broth
2 cups water
1 cup tomato sauce
1 14 ounce can diced tomatoes
1 15 ounce can kidney or pinto beans
1 bay leaf
4 cups chopped spinach (or 10 ounce package frozen spinach)
1/2 cup thinly sliced fresh basil (optional but delicious)
Heat oil in a large soup pot and add onions, celery, carrots, bell pepper and garlic. Cook stirring frequently until softened, 5-6 minutes, Add cabbage and stir 3 minutes more. Add broth, water, broccoli, tomato sauce, tomatoes, beans, and bay leaf. Cover and bring to a boil. Reduce heat and simmer partially covered until all vegetables are soft, 20-25 minutes. Stir in spinach and simmer 10 minutes more. Stir in basil, remove bay leaf and serve! (Always better the next day if there are leftovers!)
10- 2 cup servings
2 TABLESPOONS OF BUTTER
1 TABLESPOON OF GOOD OLIVE OIL
1 LARGE ONION CHOPPED
1 15 OZ CAN OF PUMPKIN PUREE (NOT PIE FILLING)
1 ½ POUNDS OF BUTTERNUT SQUASH PEELED AND DICED
4 CUPS OF CHICKEN STOCK OR VEGETABLE BROTH
HEAT BUTTER AND OIL IN HEAVY SOUP POT ADD ONIONS AND COOK OVER LOW HEAT FOR 5-7 MINUTES.
ADD REST OF THE INGREDIENTS, SIMMER OVER LOW HEAT FOR 20-30 MINUTES UNTIL SQUASH IS SOFT.
BLEND UNTIL SMOOTH WITH A STICK BLENDER OR CAREFULLY IN A REGULAR BLENDER.
SEASON WITH SALT AND PEPPER TO TASTE.
Perfect for lunch or a starter at dinner.
2 tablespoons butter
1 tablespoon of extra virgin olive oil
1 large leek white and light green parts, halve lengthwise slice, and rinse
4 garlic cloves
2 pounds of turnip peeled and diced
1 large potato peeled and diced
2 quarts of vegetable broth
2 bay leaves
1 tablespoon of Mrs Dash, or similar herb blend.
Heat butter, and olive oil in a large heavy soup pot and saute, leeks for several minutes. Add garlic for 1 minute. Add the rest of the ingredients and bring to a boil, then reduce. Simmer about 45 minutes until vegetables are very tender. Remove bay leaves.
Blend with a stick blender until smooth, or in batches, carefully in a blender.
Add salt and pepper to taste.
-1 tablespoon of olive oil
-2 stalks of celery chopped
-2 carrots chopped
-1 onion chopped
Heat oil in a large saucepan and add above sauté for 5 minutes. Stir in
-3 garlic cloves chopped
Cook for one minute, then add
-5 cups of water
-2 cups of lentils
-1 (15 oz ) can of diced tomatoes
-2 bay leaves
-2 red or yukon gold potatoes diced
-2 teaspoons of Mrs. Dash
Bring to a boil and simmer covered, for 30 to 45 minutes
1-2 cups of chopped greens (spinach, kale etc)
Simmer 10 minutes more.
Serve! 6-8 servings
There are several reasons why I love this soup. It is sooo easy,economical, healthy, tasty, low fat and low salt!
-6 cups of water
-2 cups dried green split peas
-1 onion chopped
-2 carrots chopped
-2 celery stalks chopped
-2-4 garlic cloves chopped
-2 medium red potatoes cut to bite size pieces
– 2 teaspoons Mrs Dash or other spices
-salt and pepper to taste
In a large saucepan add all the ingredients and bring to a boil
Reduce heat to simmer, cover, and simmer for 1 hour or until peas are tender, stirring occasionally
Add salt and pepper to taste. Stir
Serve! “7 Servings”
AN AMAZING WARMING SOUP FOR THESE COLD WINTER NIGHTS!
1 CAN OF NO SALT CANNELLINI BEANS DRAINED AND RINSED
2 TABLESPOONS OF OLIVE OIL
1 SWEET ONION DICED
2 CARROTS DICED
1 CELERY RIB DICED
3 GARLIC CLOVES MINCED
6 CUPS LOW SODIUM VEGETABLE STOCK (I LIKE IMAGINE BRAND NO CHICKEN)
1 CUP OF CHOPPED KALE
1 CUP FROZEN GREEN PEAS
¼ CUP PARSLEY CHOPPED
2 TABLESPOONS OF FRESH, OR 2 TEASPOONS DRIED SAGE
¾ TEASPOON DRIED THYME
1-CUP WHEAT BERRIES, RINSED
1 CAN DICED TOMATOES
½ CUP RED WINE
SALT AND PEPPER TO TASTE
HEAT OLIVE OIL IN A LARGE SOUP POT AND SAUTE, ONIONS, GARLIC, CARROTS, AND CELERY FOR 3-4 MINUTES.
ADD THE REST OF THE INGREDIENTS AND SIMMER THE SOUP COVERED FOR 1 HOUR OR UNTIL WHEAT BERRIES ARE CHEWY BUT TENDER.
SEASON TO TASTE.
SERVE WITH SOME PARMESAN SPRINKLED ON TOP
*SUBSTITUTE FARRO FOR WHEAT BERRIES FOR A CREAMIER SOUP AND SLIGHTLY DIFERENT FLAVOR.