Garbanzo Carrot Soup
4 carrots, sliced
1 pound collard greens or kale, chopped
2 cups chopped mushrooms
3 cups carrot juice
4 cups garbanzo beans, divided
1/4 cup brown sesame seeds
3 – 4 T lemon juice
3 cloves garlic
1 T cumin powder
1/2 t smoked paprika
Sauté onion in 1/4 cup water for 3 – 4 minutes. Add carrots, greens and 1 cup of water. Cover and bring to boil. Reduce heat and add chopped mushrooms. Add more water if needed. Cook until vegetables are tender. Add carrot juice and continue to cook. Blend 2 cups of beans with remaining ingredients and 2 cups water until smooth. Add to soup pot along with remaining garbanzo beans. Heat through, adjust seasonings, salt to taste and serve.
Spicy Collards and Black-Eyed Pea Soup
Adapted from Fatfree Vegan Kitchen
1 large onion, diced
2 ribs celery, diced
3 – 4 garlic cloves, minced
1 pounds collards greens with stalks, chopped
1 1/2 t thyme
2 t oregano
1 cup chopped muchrooms, cremini or white button
4 – 6 cups water or vegetable broth
1 4 oz. can diced green chilies
1 28 oz. can crushed tomatoes
2 1/2 – 3 cups cooked black-eyed peas
1 T apple cider vinegar
1/2 t Mrs. Dash Chipotle Seasoning
1/2 t smoked paprika
1/4 t black pepper
Sauté onion in a dry soup pot over medium high heat until it starts to brown. Add 1 cup water or broth, celery, garlic, collards, and thyme and oregano. Cover and cook for 5 – 10 minutes until collards begin to soften. Add remaining ingredients including 3 – 5 more cups of water or broth depending on the desired thickness of soup.
Options: Stir in a cooked grain such as rice, millet, quinoa or wheat berries for a more filling meal.
Stirred in cashew cream or Seed Sour Cream.
Spring Asparagus Soup
This Spring Asparagus Soup is wonderfully fresh and lite. It would go great with one of my patties or sandwiches found here.
Recipe from Whole Food American Favorites
1 pound fresh asparagus
1 small onion, chopped
4 white button mushrooms, sliced
2 1/2 cups water
1/4 cup raw cashews
1 tablespoon tahini
1 teaspoon onion powder
1/4 teaspoon garlic powder
Sea salt
1 tablespoon lemon juice
Snip off tough ends of asparagus, then cut stalks in half.
Place in a saucepan with the onion, mushrooms, and cup water. Steam until tender.
Blend cashews with 1 cup water until smooth. Add cooked vegetables to the blender jar with remaining ingredients and blend. Leave a little bit chunky or blend smooth. Salt to taste.
“Where’s the Beef?” Stew
This recipe is adapted from a recipe by Cathy Fisher of straightupfoods.com. For me this recipe was missing greens and beans. So I add green cabbage or collard greens and lentils. It’s perfect and I love it!
2 yellow onions, chopped in ¾ inch pieces
3 ribs celery, chopped in ¾ inch pieces
3 medium carrots, sliced lengthwise and cut into ¾ inch pieces
1 ½ T finely chopped garlic
2 medium Yukon gold potatoes, cut in ¾ inch pieces
1/2 head green cabbage, cut in ¾ inch pieces or a bunch of collard greens, chopped
1 cup green lentils
2 portabella mushrooms (about ½ pound) cut into ¾ inch piece (I used baby bella)
5 cups water
1/4 cup tomato paste
1 t dried rosemary
1 T dried Italian herb
1 T paprika
2 cups green peas (frozen)
1/2 cup fresh parsley, chopped
Ground black pepper
Sauté chopped onion in a hot pan over medium high heat until it starts to brown. Add a little water if needed to keep from burning. Add all vegetables, lentils, water, tomato paste and rosemary. Cover and bring to a boil, reduce heat to low, and cook 10 minutes. Add remaining dried herbs and cook until vegetables are tender. Add peas, parsley, and pepper. Cook 5 minutes.
Immune Boosting Chili
“Greg and I just finished lunch today with your delicious Immune Boosting Chili recipe. The flavor was just superb and the dish is very satisfying.”
1 onion, chopped
4 cloves garlic, minced
1/2 cup canned or bottled chopped green chilies
2 cups chopped mushrooms, cremini or white button
4 cups water or veggie broth
1 14 oz. can diced tomatoes
1 6 oz. can tomato paste
3 cups chopped broccoli
1 tablespoon Kirkland No-Salt Seasoning
2 tablespoons chili powder
1 tablespoon cumin
2 teaspoons coriander
1 teaspoon onion powder
2 teaspoons dried oregano
2 cups frozen organic corn
2 cups cooked pinto beans
2 cups cooked black beans
2 tablespoons Worcestershire Sauce
1/4 cup nutritional yeast (optional)
Sea salt
In a large soup pot, water-saute onion and garlic for 3 minutes. Add next seven ingredients and cook until broccoli is tender. Add remaining spices, corn, beans (if using canned beans, drain and rinse well), and Worcestershire Sauce. Cook 5-10 minutes. Add nutritional yeast and salt to taste.
Creamy Cauliflower Soup
Recipe from Whole Food Goodness
Florets from1 head cauliflower
(cut in large florets)
4 cups water
1 cup carrots cubed
1 cup chopped celery
1 medium potato cubed
1/2 – 1 cup cashews or sunflower seeds
2 Tbsp ground Spike no-salt seasoning or other
1 cup frozen peas
1 bunch scallions thinly sliced
1/4 tsp ground pepper
3 Tbsp nutritional yeast (optional)
Juice from 1 lemon
Sea salt
Cook the cauliflower, carrots, celery, and potato in the 4 cups of water over medium-high heat until tender. Ladle just the cooked cauliflower and a cup of the broth into a blender. Add cashews or seeds and Spike. Blend until smooth. Set aside. Add frozen peas and scallions to soup pot. Cook 2-3 minutes until scallions are soft. Add blended cauliflower mixture, lemon, pepper, nutritional yeast if using and salt to taste. Serve hot. Serves 6–8.
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Lucious Lentil Soup
A delicious and hearty stew that will warm you up on a cold winter night. This recipe is from Whole Food Goodness.
4 cloves garlic minced
1 red bell pepper chopped
1 medium yam cubed
2 carrots sliced
2 cups brown lentils
1 can diced no-salt tomatoes
2 tsp cumin powder
2 tsp onion powder
1/4 tsp cayenne pepper
3 cups chopped baby spinach
Juice of 1 small lemon
Sea Salt
Sauté chopped onion in a 1/4 cup of water, over high heat, until tender. Add garlic, red bell pepper, yams, lentils and 6 cups water. Bring to boil then turn heat down and simmer for 30 minutes. Add 3-4 more cups water, tomatoes, cumin, cayenne, and spinach and cook another 10 minutes. Add lemon juice and salt to taste.
Butternut and White Bean Stew
From Whole Food Goodness
White Bean Potato Soup
From Whole Food Goodness
4 – 5 cups water
1 medium onion chopped
1 cup finely chopped button mushrooms
3 large cloves garlic minced
2 medium carrots sliced
1 medium potato cubed in bite size pieces
Florets from ½ head of cauliflower
1/2 cup sunflower seeds
3 cups cooked white beans
1 T Kirkland No-Salt Seasoning or other
1/4 cup finely chopped fresh parsley
Juice of 1 lemon or to taste
Sea salt to taste
Sauté chopped onion, mushrooms, and garlic in a soup pot with 1/2 cup of water for 2 – 3 minutes. Add 4 cups water, carrots, potato, and whole cauliflower florets. Cook about 10 minutes until cauliflower is tender. Scoop out florets and add to blender jar. Add parsley and remaining beans to soup pot. Blend cauliflower, sunflower seeds, and no salt seasoning until smooth. Add a little water if needed to help blend. Pour back into soup pot. Cook five minutes. Add lemon juice and salt to taste. Serves 6–8.