SOUPS

Soups

By Kaephas Kain 01 Sep, 2017
by Kirsten Helle, founder of Mesa de Vida

This incredibly delicious slow cooker chili is a nutrition powerhouse. If you’re looking for a healthy and simple chili recipe, this is it! It’s easy to assemble in the slow cooker, and if you pick up frozen, cubed sweet potatoes (a freezer staplein my house), the prep process is even quicker.

This recipe is vegan (as well as gluten and dairy free), but feel free to play around with it however you like. Toss in some cubed beef stew meat (which always gets better in a long, slow cooking process), diced chicken, switch up the beans, swap the sweet potatoes out for butternut squash, etc.

One thing I do highly recommend: top the chili with crushed baked tortilla chips and a squeeze of fresh lime. Add some crumbly Mexican cheese or shredded cheddar too if you like!

As with all chili, the leftovers are even better, so feel free to double up on ingredients. If you’re a fan of easy freezer meal prep, this is a great option. Enjoy your healthy slow cooker chili!
By Marlene's Market & Deli 05 Jun, 2017

Makes 6 cups

This easy savory stock is adapted from   The Northwest Vegetarian Cookbook   and it makes a rich-tasting soup. It also makes an excellent cooking liquid for grains.

6 cups water
1 onion, chopped
3 stalks celery, cut into 1-inch pieces
1 head garlic, cloves separated, peeled, and crushed
1 ounce dried mushrooms (any variety)
1 cup cubed winter squash with seeds (I prefer delicata but any variety will do)
1/2 tbs tomato paste
1/2 tsp dried rosemary
1 tsp dried basil
1/4 tsp cayenne
1/4 cup brown miso

Combine all the ingredients in a large soup pot and bring to a boil over medium heat. Reduce the heat, simmer for about 30 minutes, strain, and cool.

Recipe courtesy of Debra Daniels-Zeller:   www.foodconnections.blogspot.com .

By Marlene's Market & Deli 05 Jun, 2017

Prep: 15 minutes
Cooking: 50 minutes
Serves: 6


Ingredients

1/4 cup olive oil, gutter, or ghee
1 medium onion, chopped
2 cloves garlic, minced or pressed
1 tsp fresh ginger, minced
1 1/2 tsp turmeric
2 tsp cumin
1 tsp ground cinnamon
1 bay leaf
1/4 tsp cayenne
1/2 tsp sea salt
1/4 tsp ground pepper
5 cups sweet potatoes, peeled and
cut into 1″ cubes
6 cups vegetable broth, low sodium
1 cup brown lentils
1 can fire-roasted tomatoes
2 tsp ume plum vinegar or
sea salt, to taste
1/2 cup chopped cilantro (optional)

 

Directions

  • Lightly heat oil over medium high heat (do not allow oil to smoke).
  • Add onion and sauté about 2 minutes.
  • Add garlic, ginger, turmeric, cumin, cinnamon, bay leaf, cayenne and salt; stir for 1 minute.
  • Add broth and lentils. Bring to a boil over high heat. Cover and lower heat to simmer for 10 minutes.
  • Add sweet potatoes and simmer 30 more minutes or until the lentils and sweet potatoes are soft. Stir in tomatoes.
  • Remove from heat, add vinegar and cilantro.
  • Serve with a dollop of yogurt or sour cream if desired.

Adopted by Cheryl Quinn from   The Kind Diet   by Alicia Silverstone (Victoria Pearson, 2009)

By Marlene's Market & Deli 05 Jun, 2017

by Debra Daniels Zeller

This creamy soup tastes delicious on its own. You can also add cooked quinoa, gluten-free vegetarian sausage, or croutons and make this soup a quick one-dish meal.

(serves 4)


Ingredients

1 Tbs ghee or vegan buttery stick
1 Tbs extra-virgin olive oil
1 small onion, diced
2 to 3 cloves garlic, pressed or minced
2 small potatoes, peeled and cut into small pieces
3 cups kale, dandelion greens, collards or sorrel, chopped
3 cups spinach, chopped
1/2 to 1 bunch cilantro, tough stems removed and chopped
to taste salt and freshly ground pepper
4 cups vegetable stock or water
1/2 tsp basil
1/4 cup cashew butter
2 Tbs fresh lemon juice
1 tsp honey or agave nectar
crème fraîche or plain yogurt

 

Directions

  • Melt the butter in a soup pot. Add onion and garlic and sauté until transparent.
  • Stir in potatoes, stir and cook for a few minutes, then add greens, salt, pepper. Cook until wilted. Add stock and basil. Cook on medium-low for approximately 10 minutes.
  • Purée one cup at a time in a blender. Always puree slowly with hot foods. Add cashew butter. Stir in lemon juice and honey. Return to soup pot and heat gently. Season to taste with salt, pepper and lemon. Top with crème fraîche or a dollop of yogurt.

Debra Daniels-Zeller is author of   The Northwest Vegetarian Cookbook: 200 Recipes That Celebrate   the Flavors of Oregon and Washington   (Timber Press, 2010). She is a regular contributor to Vegetarian Journal magazine and writes a delightful food blog at   http://foodconnections.blogspot.com . She can be reached at   (425) 776-4689   .

By Marlene's Market & Deli 05 Jun, 2017

This soup is a perfect way to ring in the New Year. Originally published by Vegetarian Journal, this recipe was inspired by The South American Table by Maria Baez Kijac, a comprehensive cookbook of South America. The soup naturally thickens as it cools, so add more water or stock when reheating.

(Serves 6)


Ingredients

1 Tbs canola or olive oil
1 cup chopped onions
3 med carrots, peeled and chopped
3/4 cup quinoa, rinsed
2 large potatoes or one large sweet potato,
peeled and cut into small chunks
4 cloves garlic, minced
1 jalapeno, seeded and minced, or 1 Tbs
of your favorite pickled hot peppers, chopped
1 Tbs oregano
1/4 cup chopped sun-dried tomatoes
4 cups low-sodium vegetable stock or water
1 1/2 cups soy or rice milk or
one 14-ounce can lite coconut milk
1 cup frozen peas
1/4 cup chopped cilantro

 

Directions

  • Heat oil in a stock pot.  Add onions and carrots, stir and cook until wilted.  Ad quinoa, potatoes, garlic, and jalapenos.  Stir and cook for a few minutes.  Ad oregano, tomatoes, and stock or water.
  • Simmer for approximately 20 minutes.  Add milk and peas and cook for 5 more minutes.
  • Garnish with cilantro and serve.

Easy Soup-Making Tips
1. Sauté vegetables first to bring out their flavors.
2. Perk up a bland soup with a squeeze of lemon or a drizzle of balsamic vinegar.
3. Thicken soup by puréeing a cup of soup, then stirring it back into the pot.
4. Salt soup at the end of cooking to avoid over salting.
5. Use a garnish to finish your soup. Try chopped kalamata olives or avocado, grated carrots or chopped pickled vegetables.

By Marlene's Market & Deli 05 Jun, 2017

Your favorite recipes will pop with delicious flavor!
I used to avoid yummy recipes, especially casserole-style dishes that called for canned cream of mushroom soup. Now that I know how easy it is to make, and how healthy, digestible and nutritious it is when homemade. I can serve my grandmother’s traditional green bean casserole… only better!


Ingredients

1 cup chopped mushrooms
1/2 cup chopped onion
3 Tbs butter (organic, cultured or pasture-raised
1 tsp thyme
1 tsp sage
1/4 to 1/2 tsp   sea salt and ground pepper, to taste
3/4 cup homemade chicken broth
1 cup fresh, organic cream or whole milk
2 to 3 Tbs arrowroot or tapioca flour as thickener

 

Directions

  • Sauté the mushrooms and onion in the butter until tender.
  • Add seasonings and broth. Bring to a simmer.
  • Whisk thickener into the fresh cream or milk.
  • Add cream to pan and stir until thickened.

Recipe submitted by Susan Blake, NTP, GCP

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