7 Soup Recipes to Keep you Warm
Oliver & Bonacini’s Vegan Mushroom Soup
Saute: 1 tbsp olive oil & ½ cup of chopped yellow onion (until soft).
Add 2 chopped garlic cloves, 1 chopped sprig of fresh thyme, & 6 cups of assorted mushrooms (I use Portobello, white, cremini & shiitake), Salt and Pepper
Add 4 cups of water + 1 bay leaf and simmer for 30 mins.
Blend in a food processor or Vitamix and return to simmer for at least 10 mins
Healthy Minestrone Soup
Sautee 1 tbsp olive oil over low heat then add 2 cups chopped onion and 3 cloves crushed garlic
Add 8 cups water, 1 tbsp tomato paste, 1 cup chopped carrot, 1/2 – 1 cup parboiled brown rice (optional), 28 oz organic diced tomatoes (include liquid), 1-2 cans of mixed beans (or kidney beans & chickpeas – well rinsed), 3 tbsp Braggs or low sodium liquid soy protein or coconut aminos, black pepper, 2 cups chopped bok choy, 1 cup chopped celery, zucchini and/or brussel sprouts (optional), 2 tbsp chopped fresh basil or add dried herbs including basil, oregano, and thyme.
Simmer and enjoy!
Broccoli & Cauliflower Soup
Sautee 4 tbsp coconut oil, 4 cups of chopped leeks, and 6 minced garlic cloves until softened.
Add 5 cups of vegetable stock, 4 cups chopped broccoli, 3 cups of cauliflower, 2 tsp Dijon mustard, 1 cup of almond milk, and ground pepper. Bring to a boil and then puree
Butternut Squash Soup
Sautee 2 chopped yellow onions and 4 chopped garlic cloves in coconut oil until soft
Add black pepper and 1 tsp dried rosemary
Add 1 litre of organic low-sodium Vegetable broth
Add 2 chopped & peeled apples (granny smith, empire, or gala are nice)
Add 1 peeled and cubed Butternut squash (can purchase it already prepped)
Simmer for about 20 mins (until squash can be pierced easily with the tip of a knife.
Dr Lauren’s Green Soup
Sautee in 1-2 tbsp of coconut oil: 6-8 cups of chopped swiss chard leaves and 1-1.5 cups chopped onions.
Add 4 cups of bone broth (or veg broth to make vegan), 1 cup of unsweetened & unflavoured vegan milk such as oat milk or almond milk, 2 cups of potato (sweet potato or yellow potato).
Bring to a simmer and add 1-3 tsp of raw garlic, 1 tbsp grainy mustard, black pepper, a pinch of sea salt, 1 tsp dried parsley. Once potato is soft, blend and enjoy!
Bake 1-2 organic chicken breasts and cut into cubes. Then brown the cubes in a skillet with coconut oil, sea salt and pepper. Set aside.
Sautee in coconut oil: 1 chopped leek, 1 chopped yellow onion, 1-2 chopped carrots, 4 finely chopped garlic cloves.
Add 1 tsp grated ginger & 2 tbsp curry powder. (*add cauliflower, broccoli, chopped kale, etc. to increase vegetable content)
Once softened, add 1 litre organic low sodium vegetable or chicken broth, 1 cup of coconut milk, 2 tbsp lemon juice. Simmer for 30 mins.
When ready to serve, add boiled brown basmati rice or quinoa (up to 1 cup in the entire pot or just add to each bowl for grain-eaters), & garnish with chopped apple (optional to also add hot sauce & cilantro).
*To make Paleo – skip the rice/quinoa. To make vegetarian – substitute beans/chickpeas for the chicken.
Spicy Sweet Potato Carrot Ginger Soup with Quinoa
Ingredients: 1/4 c coconut oil, 1 sweet potato, 4 chopped carrots, 4 chopped celery stalks, 2 chopped spanish onions, 4-6 chopped cloves garlic, 2″ piece of minged ginger, 1 minced container vegetable or chicken broth , 1/2 tsp whole cumin seeds, 1 tbsp chili powder, 1/2 tsp chili flakes, 1/4 tsp cayenne pepper, 1/2 tsp cinnamon, fresh cracked pepper and sea salt to taste.
Directions: Cook 1 cup of quinoa, set aside. Prep all ingredients, turn on stove to medium heat. Heat coconut oil, then sautee celery, onions, garlic and ginger. Add all spices and mix well. Add sweet potato, carrots and veg/chicken broth; Bring to a boil. Once boiling, bring down to a low simmer and cook approx. 15 minutes. Test sweet potato and carrots to make sure they are soft, then blend 1/2 way with a hand blender. Scoop into bowls and add quinoa and stir. Enjoy