 Here's a fast and easy vege soup recipe that has great depth in flavour. I have adapted this recipe from Eating Alive by Dr. Jonn Matsen. Note: You'll need an immersion blender or a blender to make this recipe. Just make sure the soup is cool before placing in a blender. (step 5)
Ingredients:
Go here to print this recipe: recipe_vegetable_soup.docx  Here’s another Engine 2 recipe. This hearty chili is packed with plant protein and fiber (thanks to the three different types of beans). All the nutritious ingredients get thrown into one pot for a quick, homemade, meal that will keep you fueled for the rest of the day. With whole-grain Wasa crackers for dipping or crumbling on top, you'll get a satisfying crunch with every bite. Makes 1 medium serving.
Ingredients: · a little purified water for ‘frying’ · ¼ onion, diced · 1 bell pepper, diced · 1 tsp. chili powder · ½ tsp. cumin · ½ cup low-sodium vegetable broth · ½ cup kidney beans, rinsed · ¼ cup black beans, rinsed · ¼ cup pinto beans, rinsed · ½ can diced tomatoes · Sea salt and pepper to taste · Serve with: 2 Wasa whole-grain crackers Method: 1. Heat a pot with a little water over medium-low heat. 2. Sweat the onion until softened, about 5-10 minutes. 3. Add bell peppers, chili powder, and cumin. Stir and cook for another minute. 4. Add all the beans, canned diced tomatoes and vegetable stock/broth to onion mixture and adjust seasonings to taste. 5. Bring the soup to a boil, then simmer for 15-20 minutes until some of the liquid has evaporated and chili thickens. Serve with Wasa crackers. Go here to print this recipe: recipe_three_bean_vegetable_chili.docx  Here’s another recipe from Engine 2. A creamy, spicy curry perfect for a quick lunch or cool evening. This soup will warm your bones and feed your every working muscle with protein, iron, zinc and more! Makes 1 medium serving.
Ingredients: · 1 medium red skin potato, diced · ½ can lentils, rinsed or 2/3 cup premade lentils · 1 garlic clove, minced or diced finely · 1 bell pepper, diced · ¼ cup purified water · ½ tsp. curry powder · Pinch of cayenne pepper · Sea salt and pepper to taste Method: 1. Preboil or steam the potato until tender. 2. In a medium pot on medium low heat, add the lentils, garlic, peppers, water and curry powder. Heat until hot. 3. Add the cooked potato. 4. To make the soup creamy, use an immersion blender or simply mash the lentils and potatoes. I like to scoop out ½ the vegetables and blend half of the soup and leave the remainder chunky for the texture. 5. Garnish with a pinch of cayenne pepper and add sea salt and pepper to taste. Go here to print this recipe: recipe_creamy_curry_lentil_soup.docx  This stew packs a Vitamin C punch, thanks to the combination of greens, red skin potatoes and frozen broccoli. And green lentils are filled with protein, fiber and folate, which supports red blood cell production and neurological function. Your whole body will thank you when you dig into this curry-inspired bowl of green goodness. Makes one medium serving.
Ingredients: · A little purified water for ‘frying’ · 1 tsp cumin · 1 tsp curry powder · 1 tsp dried basil · ¼ cup green lentils, rinsed · 2 cloves garlic, minced or diced finely · 1 ½ cups low sodium vegetable stock, or water and 1 low sodium veggie cube · 2 red skin potatoes, diced in ½ inch cubes · 1 cup frozen broccoli · 2 kale leaves, chopped · Sea salt and pepper to taste Method: 1. Add a little water to a large pot and bring up to medium-low heat. 2. Stir in the curry powder, cumin, and dried basil. Heat for about 1 minute, stirring frequently. 3. Add the green lentils, garlic, vegetable stock/broth (or water and veggie cube) to the pot and bring up to a low boil. 4. After about 8 minutes, add the red skin potatoes to the pot. (You may want to add additional water here depending your preference, adding 1/2 cup at a time.) 5. When the green lentils and red skin potatoes are soft (after 10-15 more minutes of cooking), add the kale and frozen broccoli. 6. Cover and heat until the frozen broccoli is warm. 7. Add more spice and herb as desired. Extra curry powder will give this soup an extra kick! Season to taste. Go here to print this recipe: recipe_green_goodness_soup.docx  Barley is a wonderful grain in soups or as a replacement for rice. The difference between pot and pearl barley is that pot barley is less refined so contains a little more nutrition but takes longer to cook. Barley is high in fiber so it’s great for lowering cholesterol.
Ingredients: · 1 Tbs. olive oil (try to use virgin cold pressed olive oil) · 1 large onion, diced · 3 garlic cloves, finely chopped · 2 medium carrots, sliced · 2 large celery sticks, diced · 6 cups of purified water (add more water after cooking, if needed) · 3 vegetable bouillon cubes or one 2 Tbs. vegetable bouillon concentrate · ¾ cup lentils, rinsed · ½ cup barley, rinsed · 1 large (28 oz. ) can diced tomatoes · 1 Tbs. apple cider vinegar · 2 tsps. Mrs. Dash seasoning · 2 tsps. Paprika · 2 bay leaves · 1 cup chopped spinach · Sea salt and pepper to taste Method: 1. Put oil in a large soup pot, heat to medium low (4) add onions and cook stirring occasionally for about 5 minutes. 2. Add garlic, carrots and celery and cook another 5 minutes stirring occasionally. 3. Add water, bouillon, lentils, barley, tomatoes and turn heat up to medium high (6) until it reaches the boiling point. 4. Reduce heat and add vinegar, Mrs. Dash, paprika and bay leaves. Cover pot and let simmer for one hour. 5. Add chopped spinach, salt and pepper and cook another 5-10 minutes to wilt spinach and blend seasoning. 6. Serve or freeze. Go here to print this recipe: recipe_barley_lentil_soup.docx  This flavorful soup is taken from the book Eating Alive: Prevention Thru Good Digestion by Dr. Jonn Matsen N.D. He works out of Vancouver and this book is one of our course books at CSNN. There are lots of good plant based recipes in this book which is also dairy and gluten free.
Ingredients: · 2 ½ cups green split peas, rinsed · 7-9 cups purified water or vegetable stock · 2 bay leaves · 2 medium onions, diced small · Optional: 1-2 potatoes and/or 2 carrots chopped small and pre-steamed. (I prefer carrots as the potatoes taste a little too starchy for me.) · 2 Tbs. of olive oil · 2 Tbs. wheat-free tamari soy sauce · 2 tsp. dried parsley · 1 ½ tsp. sea salt · 1-2 tsp. honey (to balance the flavors) · 1 tsp. each: basil, oregano, mint · ½ tsp. each: thyme, kelp powder, red pepper flakes · ¼ tsp. each: marjoram and savory Method: 1. In a large soup pot, bring rinsed split peas, bay leaves and purified water to a boil then reduce heat to medium and cook for about 1 ½ hours or until the peas totally dissolve into the liquid. 2. While the peas are cooking, pre-steam the potatoes/carrots. 3. In a small frying pan, add oil and onions and cook the onions until they are translucent (about 8 minutes). 4. Add onions, steamed vegetables, tamari, parsley, sea salt, honey, and herbs to the pot and cook over a medium to low heat for about 25 minutes to develop the flavors. If it tastes flat, add vegetable bouillon. 5. Stir the soup occasionally, keeping the heat low so it doesn’t stick or burn. 6. Remove bay leaves and serve. 7. Optional: I blend my soup with an immersion blender for a thick, smooth texture. Go here to print this recipe: recipe_split_pea_soup.docx  Ingredients:
· 3 Tbs. extra virgin olive oil, preferably cold-pressed · 1 large red onion, diced · 3 garlic cloves, chopped fine · 1 jalapeno pepper, diced fine · 1 small can chopped green chilies · 4 cups vegetable broth (or) 4 cups of purified water and 2-3 organic vegetable cubes or 1 heaping tablespoon of Better than Bouillon vegetable concentrate · 3 cans black beans, rinsed (or) 1 cup dried black beans soaked and boiled before hand · 1 ¼ Tbs. cumin powder · ¼ cup fresh cilantro, chopped · Sea salt and pepper to taste Method: 1. Add olive oil to a large cooking pot. 2. Add onions and cook on medium low (4) for about 10 minutes stirring occasionally. 3. Add garlic, jalapeno, chopped chilies and cook for another 5 minutes. 4. Add the vegetable broth, beans and cumin and cook for 10 minutes. 5. Add cilantro, salt and pepper and heat through. 6. Serve on its own or as a meal by adding ½ cup cooked rice to your bowl to make a filling yet light meal. 7. This soup freezes well so freeze in glass containers and enjoy at any time. Go here to print this recipe: recipe_black_bean_soup.docx I don’t have a clue where I got this recipe from but it’s a good one. Another versatile food for the plant-based cook is the cauliflower. When cooked in this manner, it resembles ground meat. Awesome in chili, spaghetti sauce or other dishes that require ground meat. Obviously, it doesn’t taste like ground meat but the spices give it a lovely flavor. Ingredients: · 1 head of cauliflower · 1 Tbs. Coconut oil · 3 Tbs. Bragg Liquid Aminos (or Coconut Aminos) · ¼ cup coconut or chickpea flour · 1 ½ tsp. cumin · ¼ tsp. ground coriander · ½ tsp. onion powder · ½ tsp. garlic powder · ½ tsp. chili powder Method: 1. Preheat oven to 400. 2. Chop the cauliflower into small pieces (I use my Veggie Bullet or a food processor) and transfer it into a large bowl. 3. Melt the coconut oil and coat the cauliflower. 4. Add Bragg Aminos and coat evenly. 5. Add all dry ingredients to a small bowl and mix together then add to the cauliflower and coat cauliflower evenly. 6. On a parchment paper lined baking sheet, spread out the cauliflower mixture in a single layer. 7. Place in the oven and bake for 50 minutes. 8. Broil for an additional 15 minutes. Take it out of the oven and flip/mix to make sure it is evenly browned. If it isn’t, put it back in the oven on broil for an additional 10-15 minutes. 9. Remove from the oven and cool. This makes about 4 servings so you can freeze it like meat to add to any dishes. Go here to print this recipe: recipe_cauiflower_ground_meat.docx  It looks just like ground beef in this chili recipe. Amazing!
 What is a mung bean? When you buy bean spouts from a grocery store or get them in your Chinese food, that’s a mung bean spout. A mung bean is a small green bean that you can buy from most grocery stores or from the bulk barn. These little beans are great for healing the gut.
This particular recipe is from Dr. Axe’s Leaky Gut protocol. I have adapted it somewhat to make it a plant-based option. This soup is healthful and flavorful. I hope you enjoy it as much as I do. You'll notice that the picture features something red! That's just some leftover diced tomatoes that I added to use them up. I know that the soup name sounds dreadful but really it is one of my favorites as it has lots of cumin in it so it has the flavors of both Mexico and India. This is a full pot and makes about 8 servings. Ingredients: · 3 Tbs. coconut oil · 1 small onion, chopped · 5 garlic cloves, minced or finely chopped · 1 cup mung beans, rinsed · 1 tsp. turmeric · 1 tsp. cumin · 1 Tbs. coriander · 1 tsp. sea salt · ½ tsp. pepper · 6 cups purified water · 3 vegetable cubes or 2 Tbs. vegetable concentrate · 2 cups kale, chopped Method: 1. In a soup pot, heat the coconut oil over medium heat (4-6). 2. Add the onion and cook for 5 minutes. 3. Add the garlic and cook for 2-3 more minutes. 4. Add the mung beans and spices and stir to mix well. 5. Add the purified water and vegetable cubes. 6. Cover and cook for 35-40 minutes or until tender. Stir occasionally, to make sure there is still liquid in the pot. If it get’s too low add more purified water. 7. Once the beans are cooked through and soft, add the kale and cook for an additional 5 minutes until it is soft. 8. Serve the soup and/or freeze it for leftovers as it freezes well. Go here to print this recipe: recipe_mung_bean_and_kale_soup.docx  This is a wonderful warming stew loaded with flavor. Just the thing for a cold day. It’s great over rice or as a side dish to an Indian meal.
Ingredients: · 2 Tbsp. olive oil (or ‘fry’ with a little water for a fat free option) · 1 medium onion, diced · 3 garlic cloves, chopped finely · 2 cups sliced carrots · 2 cups purified water · 1 medium cauliflower, cut into bite-sized florets · 2 medium potatoes, diced · 1 large red pepper, diced · 2 small red, hot chilies, diced small (seeds in for extra heat) · 1 small can diced tomatoes, with juice · 2 tsp. grated fresh ginger, or chopped finely, or 1 tsp. dried · 1 Tbs. garam masala · 1 knuckle turmeric, diced small, or 1 tsp. dried · 1 cup frozen peas, thawed · ¼ cup fresh cilantro, chopped · Sea salt and pepper to taste Method: 1. Heat oil (or water) in a soup pot on 4. 2. Sauté onion, garlic, carrots for 10 minutes. 3. Add water, cauliflower, potatoes, bell pepper, tomatoes, ginger, chilies, turmeric, and garam masala. 4. Cover and simmer for 20 minutes. 5. Add peas and cilantro. 6. Add salt and pepper (8 turns of pepper to compliment the turmeric for absorption) 7. Simmer uncovered for 10 minutes. 8. Take the stew off the heat for 1 hour to let flavors develop and then reheat. 9. Serve over rice or other grains. Go here to print this message: recipe_garam_masala_vegetable_stew.docx |
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