SOUPS + SALADS
Soups and salads are my favorites. Such simple and fresh ingredients can give you something so healthy and easy to prepare. And more importantly, they leave room for extra snacks later.
I like my salads big. These ones can all make one jumbo serving, or fill two normal bowls. If you are making it ahead of time, throw the dressing and seeds on at the last minute. And all of these soups taste great as leftovers. Just reheat and add a little bit of water if they have thickened at all.
TAHINI GREENS
MAKES 1 BIG BOWL
This is by far my favorite salad. With a creamy tahini dressing and plenty of toasted seeds, it makes for such an easy way to enjoy your greens.
To make the dressing, add all of the ingredients except the water to a glass and whisk well with a fork. Depending on the thickness of your tahini, you may need to add ½ tablespoon (8 mL) of water at a time to get desired consistency. Dressing should be thick and creamy.
Add the kale or Swiss chard and green cabbage to a large bowl. Pour ⅓ of the dressing on top and mix well so the greens can marinate. Set aside for a few minutes.
Add the seeds to a small frying pan over medium-high heat. Keep a close eye on them and give a shake often so they cook evenly. When they begin to turn brown and pop, after about 2 minutes, leave for a few moments more before removing from heat. Set aside to cool.
Add the lettuce to the salad bowl and mix well. Add a little more dressing as desired, saving some for garnish. Throw some alfalfa sprouts on top and generously add the seeds, followed by another drizzle of salad dressing. Use rubber spatula to get every last drop of it.
ELYSE
CHRISTINA
MOROCCAN SOUP
MAKES 4 BOWLS
Spiced chickpeas are the stars of this comforting soup. This tastes great blended smooth, or left with some small chunks in it.
Add the olive oil and the onions to a pot over medium-low heat. Cook for 5 minutes, or until the onion becomes translucent, giving a stir on occasion.
Add the sea salt, sugar, cumin, paprika and cayenne, followed by the tomatoes and chickpeas. Stir once more and then add the water. Increase heat to bring to a boil, then reduce heat and allow to gently simmer for 30 minutes. Give it a stir every 5 minutes or so.
When ready, remove from heat and allow to cool for a few minutes. Completely submerge a hand blender to purée, or allow to cool completely and put it in a normal blender. Serve hot.
CAULIFLOWER “COUSCOUS”
SERVES 1–2
It’s not how it sounds! But finely ground cauliflower is comparable to couscous, and gives crunch and texture to this easy salad. Don’t skimp on any of these ingredients, they all bring their own unique flavor to otherwise straight-up veggies.
Make sure the cauliflower stems are completely removed. Add cauliflower to your food processor and pulse into a fine grain. If there are some chunks left, remove the part that is already ground to make it easier to get them.
Add all of the ingredients to a large bowl and mix well. Enjoy!
ARIEL
SERENA
RED LENTIL DAAL
SERVES 2–4
Packed full of flavor, every bite of this exotic dish will leave you feeling warm. This can be served as a thick soup or cooked a little bit longer to make a great addition to rice or quinoa.
Add the olive oil to a pot over medium heat, followed by the onion and ginger. Cook for 5 minutes until the onion becomes translucent, stirring often. Add the curry powder, paprika, cayenne and salt, and mix once more. Add the lentils, tomato, coconut milk and water. Bring to a boil, reduce heat and allow to simmer for 35–45 minutes until desired thickness is reached.
RAINBOW SLAW
SERVES 1–2
This isn’t your normal coleslaw! Crunchy veggies with a tahini lemon dressing that brings on the cream and flavor, without all the added unhealthy stuff. This, by the way, is one salad that tastes amazing left to marinate and is great the next day.
Save yourself some work grating and just use a sharp knife to slice the cabbage thin, cutting again in half to make sure it is in bite-size pieces. Add all of the veggies to a large bowl and toss.
Add the dressing ingredients to a small cup or bowl and whisk with a fork. Coat the salad with the dressing and mix well. Allow to marinate in the fridge or enjoy immediately.
LAURYN
ALLEGRA
ROASTED TOMATO SOUP
MAKES 2 LARGE BOWLS OR 4 SMALL
Who knew that seven simple ingredients could create such delicious results? Tomatoes roasted with garlic and onion turn into a creamy, dreamy soup with a little love and basil.
Preheat the oven to 400°F (200°C). Put the tomatoes, quartered onion and garlic on a rimmed baking tray. Cover the veggies with the oil and ½ teaspoon sea salt. Make sure they are evenly coated and that the tomatoes are face up. Put in the oven and bake for around 30 minutes or until the edges of the onions are caramelized.
When ready, remove from the oven and add everything to a medium-size pot. Add the water and 1 teaspoon of sea salt. Bring to a boil, stirring occasionally so it doesn’t burn.
Reduce heat and allow to simmer for 20 minutes, stirring every 5 minutes. When ready, remove from heat and stir in the basil. Allow the soup to cool for a few minutes and use a hand blender to purée, making sure the blender is fully submerged so you don’t get burned. If you don’t have a hand mixer, allow to cool completely before putting the soup in your blender. Serve hot.
CARROT GINGER SOUP
SERVES 2
This soup has coconut milk to thank for its rich and creamy deliciousness. And curry and fresh ginger to thank for its full flavor.
Add the olive oil to a pot over medium heat, followed by the carrots, onion and ginger. Allow to gently simmer for 5 minutes, stirring occasionally so it does not stick.
Stir in the cane sugar, curry powder and sea salt. Add the water and allow to gently simmer for around 20 minutes, or until carrots are soft and you can cut through them easily.
Remove from heat and allow to cool for a few minutes. Add the can of coconut milk, making sure ¼ cup (60 mL) of it is set aside for garnish. Use your hand mixer to blend in the pot, making sure it is fully submerged so you don’t burn yourself. If you do not have a hand mixer, allow ingredients to cool completely, then pour into your blender. Mix into a smooth purée and season with sea salt to taste.
Once blended, pour into bowls. Use a spoon to add a drizzle of coconut milk on top using a spoon, followed by a generous squeeze of lime juice, if you please.
DANI
TAYLOR
AVOCADO CAESAR
SERVES 1–2
Avocado and cherry tomatoes jazz up this fun take on a classic salad, and capers bring on the briny dressing. Just don’t skimp on the garlic or you are missing out.
Cut the bread into bite-size pieces. Coat a generous amount of olive oil in a frying pan over medium-low heat and add the bread and garlic to it. Mix it around so the bread is coated in oil and cook for a few minutes until it becomes fragrant and golden-brown underneath. Flip and cook the other side, adding more oil if needed. Cook until golden-brown as well and remove from heat and set aside. Season with some sea salt.
To make the dressing, add all of the ingredients to your blender and mix until smooth and creamy. Dressing should be quite thick but add ½ tablespoon (10 mL) of water if needed. Put the lettuce into a big bowl, add the dressing and toss well. Add the nutritional yeast and mix once more. Throw in the cherry tomatoes and croutons and toss again, adding the avocado on top in wedges as garnish. Enjoy!
BLACK BEAN SOUP
MAKES 4 BOWLS
Beans, beans, good for the heart! This soup is hearty indeed, chock-full of black beans and fresh veggies. Spice it up with some jalapeños and cilantro if you choose. If you find it a bit too thick after blending, just add a few spoonfuls of water.
Put ¼ of the fresh corn aside for garnish. Add the olive oil and onion to a large saucepan. Cook over medium-low heat for around 5 minutes, until the onion becomes translucent, stirring frequently. Add the salt, cumin, paprika and cayenne and mix. Throw in the beans, tomatoes and corn and allow to gently simmer for 5–10 minutes until liquid begins to form.
Add the water and turn up the heat slightly to bring to a boil. Once it begins to boil, turn the heat back down and allow to gently simmer for around 20 minutes, stirring it every 5 minutes or so.
When ready, remove from heat and allow to cool for a few minutes. Use your hand blender to mix it well, making sure it is fully submerged so the soup doesn’t splatter. Serve in bowls, adding some avocado, green onion and corn for garnish. If you have any black beans leftover, you can also add a sprinkle of them on top, if you please.
HONOR
KATE
GAZPACHO FRESCA
MAKES 2–4 BOWLS
The Spaniards were onto something when they invented gazpacho. Just add a few simple ingredients to your blender, strain it, chill and voilà! You’ve got a delicious fresh soup jam-packed with goodness.
Add all the soup ingredients to your blender and mix well. It may help to dice all of the veggies first to make it easier to mix.
When fully blended, pass through a fine strainer to remove all of the pulp, using the back of a spoon to push it through. Discard the pulp and chill in the refrigerator for one hour before enjoying. Garnish with diced tomatoes, onion and basil, if you please.
SHREDDED KALE SALAD
SERVES 1–2
This is a delicious way to enjoy one of the healthiest leafy greens. Little bites of kale are marinated in a creamy tahini dressing and topped with crunchy sunflower seeds.
Use a fork to whisk all of the dressing ingredients together in a small cup. Add 1 or 2 tablespoons (15–30 mL) of water as needed. The dressing should be thick and creamy, but not paste-like.
Roll chunks of kale together and use a knife to cut them into small pieces. Add them to a bowl and pour half of the dressing on top. Use a rubber spatula or your hands to really mix it well and massage the dressing into the kale.
Toast the sunflower seeds. Put them in a small pan over medium-high heat and give them a shake often so they do not burn. Wait around 2 minutes until they start to brown, and give them another moment to ensure they are done evenly. Remove from heat and set aside.
Add the rest of the veggies to the kale and pour the rest of the dressing over them. Use a rubber spatula; you won’t want to miss a drop of the dressing. Mix well, then and add the sunflower seeds and mix once more.
JENNY
REBECCA
ENSALADA MEXICANA
SERVES 1–2
Even non-salad eaters will enjoy this one. Nachos just make everything more fun. Feel free to double the amount of jalapeño if you like things extra spicy.
Use your hand blender or a small food processor to mix all of the dressing ingredients. Blend well.
Put the lettuce in a large bowl. Pour half the dressing over the lettuce and toss well. Sprinkle avocado, red pepper and tomatoes on top, followed by the black beans and green onion. Add cilantro, or extra diced jalapeño, if you please.
Drizzle a generous amount of the dressing and crumble a few handfuls of nachos on top. Enjoy!
SUNSHINE SALAD
SERVES 1–2
The more colors a salad has, the more fun it is to eat. With a rainbow of fresh veggies and a creamy avocado lemon dressing, what fun you will have with this one indeed.
Scoop ¼ cup (60 g) from the avocado and set it aside for the dressing. Put the lettuce on a big plate and pile the rest of the veggies on top.
Put all of the dressing ingredients in the blender and mix. Add 1 tablespoon (15 mL) of water if needed. Dressing should be thick and creamy. Pour on top of the salad and enjoy.
ELINE
