Soup

Recipes

It feels good to eat well (and healthy)

Cooking feeds your body, mind, and soul. It allows you to control the food you put into your body, connect with your family and friends over a home cooked meal, and save the money you might otherwise spend in restaurants or on processed, prepackaged foods. Believe it or not, making simple and satisfying meals from scratch doesn’t have to be hard. Here are some of my favorite easy, healthy recipes. You’ll find that eating well can also be delicious!

Adzuki Squash Stew
 
Ingredients:
1 pound winter squash (kabocha, butternut)
1 1/2 cups aduki beans, soaked
3 inches seaweed (kombu or wakame)
5 cups of water
Sea salt
 

Directions:

  1. Peel and cube squash into 2-inch squares (can leave skin on if edible).

  2. Place washed beans and seaweed into pot. Add water and bring to boil. Cover and simmer for 30 minutes.

  3. Uncover and add squash cubes. Cover and simmer for 30 more minutes.

  4. Uncover, add sea salt and stir until water evaporates.


Notes: Try with roots like carrot, parsnip and turnip. These roots don’t need more than twenty minutes to cook with beans.

 

Prep time:
10 minutes

Cooking time:
60 minutes

Yields:
4 people

Creamy Parsnips Soup with Polka Dots
 
Ingredients:
4-6 parsnips, cut into chunks
1 large yellow onion, cut into chunks
1/2 teaspoon nutmeg
1 teaspoon sea salt
4 cups water
1 cup green peas 
 

Directions:

  1. Place parsnips, onion, nutmeg, salt and water in a pot and bring to a boil.

  2. Cover the pot and simmer 20 minutes, or until the parsnips are soft.

  3. Using an immersion blender purée soup until very creamy. If necessary add more water to get desired consistency.

  4. Add green peas and mix with a spoon.

  5. Once peas are heated through, serve in individual bowls

 

Notes:
Use 2 cups rice or soy milk and 2 cups water for a more silky texture. Replace some of the parsnips with carrots.

 

Prep time:
10 minutes

Cooking time:
25 minutes

Yields:
4 people

Super Easy Veggie Crockpot Chili
 
Ingredients:
1 can of each, drained:
black beans
chick peas
lentils
corn
2 cans chili beans in sauce
29 oz tomato sauce
1/2-1 C red wine or beer
1 onion, chopped
1 sweet potato chopped
5 garlic cloves
2-5 tbl chili powder, cumin, oregano
1-3 tbl cayenne pepper, coriander
------

*optional add ins:
2 veggie burgers, crumbled
any other beans of choice
1 chopped hot pepper (jalepeno, etc.)
 

Directions: 

  1. Chop potato and onion.

  2. Mince garlic.

  3. Dump all the rest into the slow cooker.

  4. Set on low heat for about 5-6 hours.

  5. Towards end, stir and add wine or beer if too thick.

 

Prep time:
10 minutes

Cooking time:
360 minutes

Yields:
10 people

Souper Squash Soup
 
Ingredients:
1 large butternut squash
1 small sweet potato
1 small onion
½ head of cauliflower, chopped
8 cups of vegetable stock
1 TBSP Olive oil
1/8 tsp sea salt
Dash of cinnamon
Dash of maple syrup
 

Directions: 

  1. Preheat oven to 375ºF.

  2. Peel butternut squash and sweet potato. Cut into 2” slices. (Deseed squash)

  3. Place in baking dish and drizzle with half of the olive oil and salt, and a dash of cinnamon.

  4. Roast in oven for about 20-25 minutes, turn slices over and continue cooking for about 20 more minutes until soft. (Also a great dish as is)

  5. Sauté onions, cauliflower and sea salt in oil on medium heat until soft.

  6. Add vegetable stock. Bring to a boil.

  7. Add cooked butternut squash and sweet potato.

  8. Cook at medium heat for 10 minutes, lower heat and continue to simmer for 10 more minutes.

  9. Puree soup with immersion (hand held stick) blender.

  10. Add sea salt, and cinnamon to taste

  11. Swirl maple syrup into puree

  12. Mix again briefly with immersion blender.

  13. Serve and Enjoy!

  14. For fancy serving, top with a swirl of maple syrup and sprinkle of cinnamon into each bowl.

 

Prep time:
25 minutes

Cooking time:
45 minutes

Yields:
8 people

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