This is a fat free recipe. You will be cooking in vegetable broth rather than oil. If you want to add a healthy fat after cooking, you can slice ½ an avocado on top.
Ingredients: · 1 large red onion, diced · 3 garlic cloves, chopped fine · 1 jalapeno pepper, diced fine · 1 small can chopped green chilies · 1 cup vegetable broth · 1 small can diced tomatoes · 3 cans black bean, 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. Cover the bottom of a medium sized saucepan with vegetable broth. Add onions and cook on medium low (4) for about 10 minutes stirring occasionally. 2. Add garlic, jalapeno, chopped chilies and the remainder of the vegetable broth and cook for another 5 minutes. 3. Add the tomatoes, beans and cumin and cook for 10 minutes. 4. Add cilantro, salt and pepper and heat through. Serve over brown rice. 5. You can garnish with additional cilantro and avocado slices. Go here to print this recipe: recipe_spicy_black_bean_stew.docx You won’t miss meat with this hearty, flavorful vegan soup. Serve with fresh bread or light rye crackers and a salad.
Ingredients: · 2 Tbs. extra virgin olive oil · 2 medium onions, diced · 2 large celery, diced · 2 medium carrots, diced · 2 medium potatoes, diced · 1 large can diced tomatoes · ¼ cup brown basmati rice, rinsed · ¼ cup wild rice, rinsed · ¼ cup quinoa, rinsed · ¼ cup pot barley, rinsed · 2 bay leaves · 2 tsp. Mrs. Dash seasoning · 8 cups purified water · 2 heaping Tbs. organic vegetable bouillon or 2-3 cubes organic vegetable cubes · ¼ cup fresh dill or 1 Tbs. dried dill · Sea salt and pepper to taste Method 1. In a large soup pot, add oil and onions and sauté for 8-10 minutes on medium (5) until onions are translucent. 2. Add remaining ingredients, except for dill, salt and pepper, and simmer for one hour. 3. Add dill, sea salt and pepper and simmer for an additional 20 minutes. 4. Serve immediately or cool and freeze in glass containers for quick lunches and suppers. Here's another vegan soup. I'm a fan of barley and you don't need meat to make a hardy flavorful soup with barley and kidney beans. Ingredients:
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This hardy soup is vegan and gluten free! Great for cooler days for lunch or dinner. Ingredients:
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This is a super comforting soup on cold days. With our hot weather somehow eluding us, I have made this soup a few times during the Spring rather than a cold salad. This recipe is also a healthy way of using up fresh spinach and parsley.
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Here's a recipe from the FMTV 7 day cleanse. Part of the cleanse is to have a warm nourishing soup every night. The base for this soup is the Healing Detox Broth ( Blog entry 05/27 under Soups and Stews).
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Nutritionally, this vegetable soup is packed full of many water soluble vitamins as well as dietary fiber and a range of minerals. It helps to regulate the digestive tract and includes detoxifying vegetables and alkalizing greens like kale, broccoli, zucchini, green beans, cilantro and parsley. Here's another recipe from FMTV. I have revised it somewhat. Firstly, I use an immersion blender rather than straining and using only the broth in order to get more fiber. I also add some organic vegetable bouillon to get more depth of flavour.
Ingredients: (use organic ingredients where possible)
Here's another recipe from FMTV. This broth is delicious and can totally replace using commercial vegetable cubes or broths for pennies. This broth is the base for the 7 broth recipes for the FMTV 7 Day Detox Cleanse. Ingredients: (use organic where possible)
Perfect for a cold day this satisfying soup is a great way of using up fresh spinach rather than a cold smoothie. For better digestibility, soak lentils overnight with 1 tablespoon of apple cider vinegar and water. Ingredients: 1 T. olive oil or coconut oil 2 onions, chopped 6 garlic cloves, minced 1/4 cup bulger wheat 2 Tbs. chopped fresh rosemary 1 bay leaf 2 tsp. cayenne pepper flakes 1 14 oz. can chopped tomatoes 1/4 cup tomato paste 12 cups of purified water 4 organic vegetable cubes 1 cup dried lentils, soaked, rinsed 4 cups lightly packed fresh spinach leaves 1/2 cup fresh chopped parsley 2 1/2 tsp. sea salt 1/2 tsp. black pepper Directions:
Go here to print this recipe: recipe_lentil_soup.docx Although FMTV has a quick miso recipe, I prefer this one as it has kombu seaweed in it which is good for my thyroid. This recipe is from Eating Alive by Dr. John Matsen. This book is a required book in the Canadian School of Natural Nutrition and as a bonus Dr. Matsen practises in North Vancouver! You can buy his book at bookstores and I have even found copies at Value Village. Miso is a fermented food which contains probiotics. The kombu, kelp powder and sea salt provide plenty of minerals and iodine which is critical to thyroid health. Miso Soup (Serves 4-6)(use organic where possible) 6 cups purified water or stock 4-6 oz. seaweed (wakame or kombu are best) 1 large onion, chopped 2 carrots, sliced thin 2-3 stalks celery - chopped 1-2 vegetable bouillon cubes OR 1-2 tsp. vegetable broth powder 1-2 Tbsp. oil 1 tsp. parsley 1/2 tsp. sea salt Several dashes kelp powder 1/3 cup dark miso Saute the onions and vegetables in the oil in a large pot. Use a pot big enough to hold all the soup. When the vegetables are tender and slightly transparent, add the water, seaweed and all the rest of the soup ingredients except the miso. Let the soup cook on low heat and keep it covered and hot. *Remove 1 cup of broth from the soup and mix it with the miso. When the miso is dissolved into the broth, mix it with the rest of the soup and let the soup sit covered about 5-10 minutes so the flavours can mingle. Do not cook the miso; that would destroy valuable vitamins and enzymes. Serve the soup immediately when ready. Leftover soup can be reheated slightly, but never let the soup come to a boil. *I have amended this part when I make it. I remove 2-3 cups into a big Pyrex measuring cup. I let it cool, add the miso, then blend the soup with an immersion blender so it adds some body to the soup. I return this to the pot and simmer for about 5 minutes. Here's a picture and comments about some ingredients that may be new to you.
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