Soups
Pumpkin Mexican Quick Soup
This is one of those quick mid-week night meals where I have ten minutes to put something together. Well, here you go! Give this a try and let me know what you think!
Ingredients:
1 carton of low sodium vegetable broth
2-4 cups of water
1 can of organic pumpkin
1 40z can of diced green chiles
1 can of low sodium kidney beans
1 can of low sodium black beans
1 red onion chopped
1 carton of Crimini mushrooms chopped
3-4 cloves of garlic chopped
1 cup of quinoa
3/4 cup of brown sprouted rice
1 cup of frozen roasted corn from TJ’s
1 T of chili powder
1 T of ground cumin
1 T of chili pepper sauce from TJ’s
1 T of coconut oil
salt and pepper to taste
Extra garnishes: slices of avocado, chopped cilantro, lime
Heat up stock pot and coconut oil. Add onions and mushrooms and saute until translucent. Add garlic and diced green chiles. Add all other ingredients except beans. Bring soup to a boil and then put the lid on and turn down heat to a simmer for about 30 minutes. Add beans and reduce to low. Check liquidity of soup. You may have to add more water. Soup will be ready in about an hour.
Garnishes to add? Once you have your bowl of soup, you can add slices of avocado, chopped cilantro, and a squeeze of lime on top. Yum!
Tomato Vegetable Soup
It’s cold outside and that means it’s soup time! There is nothing more comforting for me and my family than to smell a delicious pot of soup simmering away in the kitchen all day. Here is the recipe for a batch of soup I cooked up this afternoon that I think you’ll enjoy 
Feel free to alter an of the ingredients or use what you have on hand. You really can’t mess this recipe up.
Ingredients:
1 large yellow onion diced
1 small carton of crimini mushrooms diced
4-5 large carrots chopped coarsely
2 large handfuls of green beans chopped
5-6 medium red potatoes
1 carton of bone broth
1 can of diced tomatoes
1-2 T of tomato paste
4-5 cloves of garlic
fresh or dried herbs: 1-2 tsp of basil, thyme, oregano, rosemary
sea salt and cracked pepper to taste.
For a minestrone taste and feel, add 1 T of parmesan cheese. This is optional of course.
If you have fresh kale or spinach on hand, you can throw those into the soup as well. These ingredients were what I had on hand today, so that’s what I used and it’s delicious!
Directions: Use a large pot and pour 4 cups of bone broth and 4 cups of water to a boil. Add all ingredients in the pot and bring to a boil. Put lid on and turn down to a simmer for about 45 minutes. Turn off heat and let sit. Use an immersion blender and blend about half of soup so consistency is thick and delicious. Soup will be hearty and satisfying without meat!!
Simple Tomato and Vegetable Soup
I am always on the hunt for simple go-to recipes that are nutritious, plant based, and that can be made in about 30 minutes. Trader Joe’s has recently come up with a riced vegetable medley in their produce section that I am loving! It’s a mixture of cauliflower, broccoli, carrot, yellow onion, and green onion. Here is a soup recipe I made today and wanted to share.
Ingredients:
4 cups of Water or broth – you can use low sodium vegetable broth if you want to add more flavor.
1 can of low sodium tomato sauce
1 package of TJ’s riced veggie mix
1 cup of sprouted brown rice
2 frozen cubes of garlic ( of course you can use fresh)
2 frozen cubes of basil ( of course you can use fresh)
1 T dried oregano
salt and pepper to taste.
Other ingredients to add in: frozen chopped spinach, peas, or beans of your choice.
Directions – Add in all ingredients and bring to a boil for a minute or two, and then back down to a simmer with lid partially opened for about 10 minutes. Stir, and place the lid on securely on low heat for another 10 -15 minutes. Turn heat off and let steam and stand for 10 minutes.
You can serve with freshly chopped basil and a sprinkle of Parmesan cheese, or just enjoy as is! It has an Italian flavor so if you want to enjoy a weekend meal out of it, enjoy a small piece of warmed french bread and salad to go along. Enjoy!
Mama Jen’s Vegetable Soup
I love soup and the heartier, the better! Since I am focusing more on a plant based diet and looking for ways to cram as many vegetables into my body as possible, I’ve discovered that vegetable soups are a great way to go! Feel free to substitute any of the ingredients and experiment with different herbs and spices too. You really can’t go wrong here – if you like something, throw it in and see how it turns out. Since I’ve been getting Farm Fresh to You every week, it’s been a great help in having me try different ingredients. Here is a recipe I’ve been making a lot lately. Try to include as many organic ingredients as possible.
2 leeks – white part only and chopped. Make sure to rinse thoroughly as leeks can have a lot of dirt.
4-5 cloves of garlic chopped
1 bunch of carrots – 4 to 5, peeled and chopped
1 bunch of celery chopped
1 bunch of kale – chopped
1 bunch of spinach – chopped
1 bunch of swiss chard – chopped
1 butternut squash, peeled, deseeded and chopped
2-3 yams or sweet potatoes
1 can of diced tomatoes with juices or fresh and chopped
2 tablespoons of chopped basil, either frozen or fresh
1 tsp oregano
1 tsp of curry for mild and 1 tablespoon if you like more spice
1 tsp of cumin for mild and 1 tablespoon if you like more spice
Fresh ground pepper to taste
1 carton of vegetable broth
4 cups of water
1 tablespoon of olive oil
1 stock pot
Directions: Prepare all vegetables ahead of time so they are ready to go when you start cooking. Heat olive oil in stock pot over medium high heat until pot is heated. Add vegetables all at once and saute for 8-10 minutes. Add vegetable broth, water and all spices and herbs. Simmer on medium low for about 90 minutes stirring occasionally. Once all vegetables have been cooked, let soup cool a bit and then use an emulsifier stick and blend soup so that consistency is thick and smooth.
If you like Thai food, you can add two cans of light coconut milk, chopped ginger, fish sauce (found in asian markets) and red curry paste.
If you prefer more of an Italian soup, omit curry and cumin and use basil, oregano, thyme and rosemary to flavor. You can also sprinkle parmesan cheese before serving.
If your family loves pasta, you can add in a small whole wheat type of pasta.
If you are a rice family, you can add in a brown rice or pilaf, farro, pear barley or any other high nutrient grain to make it more hearty.
If you love beans, either add soaked beans from the night before or add canned beans of your liking into the mix.
Be creative and have fun!
Enjoy!
Butternut Squash and Lentil Soup
I’ve been making this soup lately and my family eats it all up and asks for more! It’s hearty and healthy so you can feel good making this for your family. This soup is loaded with heart healthy vegetables and tons of plant based protein and fiber.
Ingredients:
1 butternut squash peeled, seeded, and chopped into 1 inch cubes
2 yellow onion chopped
1 stalk of celery chopped fine
1 red bell pepper chopped fine
1 bag of spinach chopped fine
3 carrots, peeled and chopped fine
3-4 cloves of garlic chopped
1 bunch of parsley chopped
1 cup of red lentils from TJ’s
1 cup of split peas from TJ’s
1 tablespoon of coconut oil
1 carton of low sodium vegetable broth – 4 cups
2 cups of water
sea salt and cracked pepper to taste
1 tablespoon of oregano
Prepare vegetables ahead of time on a large chopping board so everything is ready to go. Heat up large stock pot and add coconut oil to bottom of pot and melt. Add in all vegetables and saute for a few minutes. Add lentils, broth, and water and bring to a boil. Put lid on and lower heat to a slow simmer for about 30 minutes. Check and stir and simmer for another 20 minutes. Use emulsifier to blend soup to make it thick and hearty. Taste and adjust seasonings as needed. Enjoy!
Mexican Vegetable Soup
I love a hearty soup that has a kick and leaves you feeling satisfied for hours. This soup is full of fiber, protein, and tons of vegetables that will cleanse you out and detox you! Give it a try and let me know what you think.
Ingredients:
2 cartons of low sodium vegetable broth
1 large organic yellow onion chopped
1 entire bunch of organic celery chopped
2 red bell peppers seeded and chopped
1 butternut squash, peeled, seeded, and chopped into 1 inch pieces
1 bunch of organic kale chopped
2-3 cups of organic chopped sinach
1 bunch of organic cilantro chopped
5-6 large garlic cloves chopped
Juice of 1 lime
2 cans of low sodium organic black beans rinsed and drained ( can use kidney beans too)
1 cup of dry organic sprouted wild rice (TJ’s has a good brand)
1 can of low sodium organic diced tomatoes
1-2 cans of diced green chilis ( 1 can is more mild, 2 cans is more spicy)
1 tablespoon of chili powder
1 tablespoon of ground cumin
1 tablespoon of chili pepper sauce (TJ’s has a no sodium brand that I adore)
1-2 tablespoons of coconut oil
1 avocado sliced up and added to finished soup in bowl
Preheat large stock pot to medium high and add coconut oil. Add onions and saute a couple of minutes, then add the rest of the vegetables, greens, and chili peppers and saute for about 8-10 minutes. Add 2 cartons of broth along with garlic, rice, tomatoes, chilis and dry spices. Bring to a boil and then cover stock pot and simmer for 30-40 minutes. Add in beans, juice of a lime, and chili pepper sauce. Turn off heat and let sit for an hour. Can top off with a tablespoon of fresh chopped cilantro and slices of avocado to make a beautiful dish for the eyes!
Lentil Vegetable Soup
Today is a Tuesday and I always like to have a hearty, plant based dish on hand to eat throughout the week. My family lives on foods like these and I think you’ll find that this recipe works for kids and adults! Spices can be adjusted to your liking. Also, use as many organic ingredients as possible. If you don’t have all of these ingredients on hand, that’s totally o.k.! Use what you have and be creative!
1 1/2 cups of green lentils rinsed – power house of nutrients and great source of fiber and protein!
2-3 Yams or Sweet Potatoes
1 bunch of celery
1 red bell pepper chopped
1 yellow bell pepper chopped
1 red onion chopped
2-3 zucchini chopped
3-4 cloves of garlic chopped
2-3 cups of chopped kale
1 bunch of parsley chopped
1 cup of green beans chopped
1 carton of low sodium vegetable juice – 4 cups
4 cups of water
1 tbls cumin
1 tbls curry
1 tsp ginger powder
pinch of sea salt
pinch of cracked pepper
In a large pot, turn to medium high and sautee onion, celery, garlic and slowly add in all ingredients over 10 minute period. Add juice and water, cover and let simmer for an hour, stirring periodically. You won’t be disappointed I promise!
Butternut Squash Soup
Now that it’s Fall, it’s time to start making soup! Nothing is more wonderful than the smell of soup on the stove top as your family walks into the door! Here is a very simple soup that you can make in 45 minutes and the entire family will love!
1 butternut squash, peeled and chopped into bite size pieces.
1 yellow onion chopped
4-5 cloves of crushed garlic
4 cups of organic, low sodium chicken broth
2 tblsp of olive oil
1/2 tsp of cracked pepper
1/2 – 1 tsp tsp of cinnamon (depends on your taste)
1/2- 1 tsp of cumin (depends on your taste)
Heat olive oil in large stockpot over stop top on medium high heat. Add chopped onion and saute for 2-3 minutes. Add garlic and butternut squash and saute for another 3-4 minutes. Add chicken broth and spices.
Simmer for about 40 minutes until butternut squash is tender. Puree with a blender stick or pour into your blender (once it has cooled down).
Consistency should be smooth and very flavorful. You can always add some milk or sour cream, but I think it’s delicious just the way it is and you don’t need to add much to it. If you are using homemade chicken broth you will need to add some salt to the soup.
Enjoy!