Of soup and love, the first is best.
—Old Spanish Proverb
Butternut Squash, Kale, and White Bean Soup
Moroccan Chickpea and Potato Soup
Split Pea Soup with Fresh Vegetables and Herbs
Winter Vegetable and White Bean Soup
Celery Root, Pear, and Parsnip Soup
Chicken Noodle and Vegetable Soup
Soup is probably as old as the history of cooking as food historians say. The act of combining different ingredients in a large pot to create a nutritious, filling, and easily digested food was inevitable. Soups, stews, and porridges evolved according to local ingredients and tastes.
Soup is a wonderful way to enjoy a variety of vegetables, herbs, beans, and meats in a savory form. The ingredients in the simmering soup slowly release their vital nutrients into the liquid; which includes many minerals and trace minerals, vitamins, and phytochemicals. Serve soup with a fresh green salad or cultured vegetables to maximize digestion of vital nutrients. Soup, which is very economical, is easy to make and can be made in large batches and then frozen for later use.
Before embarking on the recipes, please review this important information on how to cook beans, which will be necessary in order to make many of the soup and vegetarian main dish recipes in this book.
It is important to buy dried beans from a store that has a rapid turnover. Buy organic beans that are in the bulk bins from your local co-op or health food store. It is best to use dried beans within a few months of purchasing them.
Store dried beans in glass jars or another type of airtight container in the coolest and driest place in your kitchen. This will preserve their freshness and make them last longer. Beans stored in this way can be kept for 6 to 9 months. Mark the date of purchase on your bean containers so you will know to discard them if they are older than 6 months. Older beans become very dry and hard and will take much longer to cook until tender.
Sort through your beans and pick out any stones, foreign matter, or discolored, shriveled beans. Then rinse them to remove any dirt or debris. You can do this by placing the dried beans into a bowl and adding cool water, then take your hand and swirl the beans around. Pour off the water through a strainer and give them one final rinse with cool water.
Soaking your beans decreases cooking times dramatically and allows the gas-producing sugars in beans to be released into the soaking water.
Smaller beans do not require any soaking; these include green or brown lentils, red lentils, green or yellow split peas, black-eyed peas, mung beans, and adzuki beans.
Larger beans need be soaked for at least 8 hours, preferably 24. These include chickpeas, pinto beans, pink beans, black beans, lima beans, navy beans, kidney beans, Great Northern beans, Christmas limas, and cannellini beans.
Place the rinsed beans in a large bowl with twice as much water as beans. So for 1 cup of dry beans use 2 cups of water. Soak for 8 to 24 hours or overnight. Drain and rinse the beans.
For increased digestibility you can easily sprout your beans after soaking. Drain the soaking water from the beans and leave them in the bowl. Rinse twice daily, then once you see a small sprout forming (this usually takes about 2 days), cook them according to the directions below.
For Small Beans or Legumes (green or brown lentils, red lentils, green or yellow split peas, black-eyed peas, mung beans, and adzuki beans):
For Large Beans (chickpeas, pinto beans, pink beans, black beans, lima beans, navy beans, kidney beans, Great Northern beans, Christmas limas, and cannellini beans):
Directions below are for both small unsoaked beans and large soaked beans.
The chart below gives approximate cooking times for large soaked beans and small unsoaked beans. Always check beans for doneness at least 5 to 10 minutes before the minimum time indicated (stovetop method) for small beans, and 20 to 30 minutes before the minimum time indicated for large beans.
Bean Cooking Times
| Beans (1 cup dry) | Approximate Stovetop Cooking Times | Approximate Pressure Cooking Times | Yield Cooked Beans in Cups |
| Adzuki | 1 hour | 10–15 minutes | 2 cups |
| Black (turtle) | 1½–2 hours | 5–10 minutes | 2 cups |
| Black-eyed pea | 30 minutes | 8–11 minutes | 2¼ cups |
| Cannellini | 1–1½ hours | 8–12 minutes | 2 cups |
| Christmas lima | 1–1½ hours | 8–10 minutes | 1¼ cups |
| Cranberry | 1½–2 hours | 8–11 minutes | 2¼ cups |
| Garbanzo | 1–1½ hours | 12–16 minutes | 2½ cups |
| Great Northern | 1–1½ hours | 8–11 minutes | 2¼ cups |
| Kidney | 1½–2 hours | 10–14 minutes | 2 cups |
| Lentils (brown or green) | 40–50 minutes | 6–8 minutes | 2 cups |
| Lima (large)* | 45 minutes–1 hour | 4–6 minutes | 2 cups |
| Lima (baby) | 45 minutes–1 hour | 5–6 minutes | 2 cups |
| Navy | 1–1½ hours | 6–8 minutes | 2 cups |
| Pink | 1–1½ hours | 4–6 minutes | 2 cups |
| Pinto | 1–1½ hours | 4–6 minutes | 2¼ cups |
| Red lentil | 20–25 minutes | — | 2 cups |
| Scarlet runner | 1½–2 hours | 12–14 minutes | 1¼ cups |
| Soybeans (beige) | 2–3 hours | 8–12 minutes | 2¼ cups |
| Soybeans (black)* | 1½ hours | 20–22 minutes | 2½ cups |
| Split peas | 45 minutes | 8–10 minutes | 2 cups |
Note: Large lima beans and black soybeans have delicate skins and need salt added to the cooking water to keep them intact during stovetop cooking. When pressure-cooking large lima beans and soybeans, add 2 tablespoons oil per cup of beans.
Pressure-cooking times are for minutes under high pressure only. Timing begins when full pressure has been reached.
Homemade beef stock contains many healing nutrients—gelatin for good digestion as well as strong nails and bones, and marrow for vitamins B12 and A. Beef stock can be used to make bean and vegetable soups, such as minestrone, or beef stew. It can also be sipped on when you are ill or having digestive complaints. I freeze beef stock in quart jars to have on hand for cooking. When purchasing beef bones, look for knuckle and marrow bones from organic pastured animals. Sometimes you can buy these bones from a local farmer, or you can find them in the frozen section of your health food store.
2 to 3 pounds beef bones
1 large onion, chopped
1 head garlic, cut in half crosswise
2 to 3 carrots, chopped
3 celery stalks, chopped
½ cup sun-dried tomatoes
2 bay leaves
1 tablespoon whole black peppercorns
1 tablespoon sea salt
2 to 3 sprigs fresh rosemary
16 cups water
¼ cup dry red wine
Place all the ingredients into an 8-quart stockpot and bring to a boil. Reduce the heat to low, cover, and simmer for 6 to 12 hours. Let cool to room temperature, then strain into clean, widemouthed, 1-quart jars. Refrigerate for up to a week or freeze for up to a year.
Yield: 4 quarts
Chicken stock is rich in nutrients that support healthy digestion. Use it in place of water in soups and stews, or sip on it when you are feeling under the weather. Always use organic or pastured chicken for the healthiest stock. Once the stock is done, you can pull the meat from the bones and use it to make enchiladas, chicken salad, or chicken noodle soup.
2 pounds organic chicken wings
2 pounds organic chicken thighs, bone in, skin on
1 large onion, chopped
1 head garlic, cut in half crosswise
3 celery stalks, chopped
2 carrots, chopped
3 to 4 sprigs fresh thyme
2 to 3 sprigs fresh rosemary
1 handful fresh parsley
2 bay leaves
1 tablespoon whole black peppercorns
1 tablespoon sea salt
1 tablespoon apple cider vinegar
16 cups water (4 quarts)
Place all the ingredients into an 8-quart stockpot, cover, and bring to a boil. Reduce the heat to low and simmer for 3 to 4 hours. Strain the stock through a colander into another pot or large bowl. Pull the meat from the bones and place it in a container in your refrigerator for future use. You can use the bones and skin again for another round of stock if desired.
Pour the stock into clean, widemouthed, 1-quart jars, cover, and place into your refrigerator to chill. Once cooled you can freeze the stock (see Tip on here).
Yield: 4 quarts
Making your own vegetable stock is very easy. I like to save vegetable scraps from a few days’ worth of cooking and make a large pot of stock on the weekends. You can create many different flavors of stock by varying the herbs and vegetables you use. Freeze your stock in widemouthed, 1-quart jars for later use.
12 cups water
1 large onion, coarsely chopped
1 leek, chopped and well rinsed
2 to 3 carrots, chopped
4 celery stalks, chopped
4 garlic cloves, chopped
1 strip kombu seaweed
½ bunch fresh parsley
3 bay leaves
1 teaspoon whole black peppercorns
1 handful fresh herbs (thyme, rosemary, savory, marjoram)
vegetable scraps (carrot peels, celery tops, onion skins)
1 to 2 teaspoons sea salt or Herbamare
Place all the ingredients into an 8-quart stockpot and bring to a boil. Cover, reduce the heat to low, and simmer for 2 to 3 hours.
Strain the stock into another pot, discard the vegetables, and pour into clean, widemouthed, 1-quart jars. Store the stock in the refrigerator or freezer (see Tip on here).
Yield: 3 quarts
This delicious and medicinal soup stock can be used as a base for a soup or stew, or simply sipped when you have a cold or flu. I like to freeze at least half of this when I make it because you never know when you will need it!
12 cups water
1 large onion, chopped
1 head garlic, cut in half crosswise
one 2-inch piece fresh ginger, sliced
3 celery stalks, chopped
2 carrots, chopped
3 to 4 cups chopped shiitake mushrooms
1 strip kombu seaweed
1 lemongrass stalk, chopped (optional)
½ to 1 teaspoon crushed red chili flakes
1 to 2 teaspoons sea salt
Place all the ingredients into an 8-quart stockpot and bring to a boil. Cover, reduce the heat to low, and simmer for 2 to 3 hours.
Place a strainer over a large bowl or pot and pour the stock through it. You can discard the vegetables, though the shiitake mushrooms are especially good to nibble on!
The stock may be frozen for later use or stored in widemouthed, 1-quart jars in the refrigerator for 5 to 7 days (see Tip on here).
Yield: 3 quarts
Variation: Add 2 pounds bone-in, skin-on organic chicken for a more nourishing stock.
Use this soup to help treat an upset tummy. It’s the perfect meal to eat when the gut is so out of balance that no other foods will digest properly. The gelatin and amino acids in bone broth help to heal a leaky gut, and the cooked vegetables are easily digested. Use either the beef or chicken stock recipe on the previous pages. Add small amounts of slow-cooked organic chicken or beef if desired.
2 quarts Homemade Beef Stock (here) or Homemade Chicken Stock (here)
1 medium onion, finely diced
3 to 4 carrots, diced
3 to 4 celery stalks, diced
1 garlic clove, crushed
1 teaspoon dried thyme
1 to 2 medium zucchini, diced
2 to 3 cups chopped bok choy
½ cup finely chopped fresh parsley
sea salt or Herbamare
Place the stock, onion, carrots, celery, garlic, and thyme into a 3-quart pot, cover, and simmer for 10 to 15 minutes. Add the zucchini and bok choy and simmer 5 to 7 minutes more, or until the zucchini is tender. Add the parsley, and season to taste with sea salt or Herbamare.
Yield: 4 to 6 servings
Variation: In the wintertime, use diced butternut squash, celery root, rutabagas, or sweet potatoes.
I like to make this soup when the winter squash are coming into season, which happens just as my children are going back to school in the fall. They like to pack this soup in small stainless steel Thermoses for their school lunch. Serve with the Hearty Seed Bread (here).
2 tablespoons extra-virgin olive oil
1 large onion, chopped
3 celery stalks, chopped
1 small butternut squash, peeled, seeded, and cubed
8 cups Homemade Chicken Stock (here) or Homemade Vegetable Stock (here)
2 to 3 tablespoons chopped fresh rosemary
3 to 4 cups cooked cannellini beans
2 to 3 cups chopped kale
freshly ground black pepper
sea salt
Heat the olive oil in a 6-quart pot over medium heat. Add the onion and sauté for 5 to 10 minutes. Add the celery, butternut squash, stock, and rosemary, cover, and simmer for about 15 minutes, or until the squash is tender.
Add the cooked beans, kale, pepper, and sea salt and simmer for 4 to 5 minutes more. Taste and adjust the salt and seasonings if necessary.
Yield: 6 to 8 servings
This soup is a celebration of the flavors of autumn and the abundant harvest that this season has to offer. Serve this soup with the Autumn Harvest Salad (here) and cooked quinoa. If you do not want to cook your own beans then use three cans of organic beans. Just add them to the soup where you would add the freshly cooked beans.
2 cups dry pinto beans (soaked overnight)
6 to 8 cups water
4 garlic cloves, peeled
1 strip kombu seaweed
2 tablespoons extra-virgin olive oil
1 large onion, chopped
5 garlic cloves, crushed
1 to 2 jalapeño peppers, chopped
2 small yams, peeled and diced
3 carrots, cut into rounds
1 tablespoon ground cumin
1 teaspoon paprika
½ teaspoon chipotle chile powder
8 cups bean cooking liquid or water
4 cups chopped fresh tomatoes
2 to 3 ears organic fresh corn, kernels cut off cobs
1 small bunch black kale, finely chopped
1 cup chopped fresh cilantro
freshly squeezed juice of ½ lime
2 to 3 teaspoons sea salt or Herbamare
To cook the beans, rinse and drain the soaked beans and place them into a 6-quart pot with the water, garlic, and kombu and bring to a boil. Reduce the heat to a gentle simmer and cook for approximately 1 hour, or until the beans are soft and mash easily. Remove the pot from the heat. Drain the beans and reserve the cooking liquid.
To make the soup, heat the olive oil in an 8-quart pot over medium heat. Add onion and sauté for about 5 minutes.
Add the garlic, jalapeño peppers, yams, carrots, cumin, paprika, and chipotle chile powder and sauté, stirring, for 5 minutes more. Add the reserved bean cooking liquid or water and mix well to remove any spices that have stuck to the bottom of the pot.
Add the cooked beans, tomatoes, and corn kernels and mix well. If the soup needs more liquid, add more water.
Cover the pot and simmer the soup until the vegetables are tender, 20 to 25 minutes. Add the kale, cilantro, lime juice, and sea salt or Herbamare and simmer for about 5 minutes more. Taste and adjust the salt and lime juice if needed.
Yield: 8 servings
Garam masala is an Indian spice blend that can be found in the bulk spice section of your local co-op or health food store. It is the secret ingredient in this great-tasting soup! Serve this easy-to-make soup with the Winter Quinoa Salad (here) for a festive winter meal.
1 tablespoon extra-virgin olive oil
1 large onion, chopped
4 garlic cloves, crushed
3 large carrots, diced
1 tablespoon dried thyme
1 teaspoon garam masala
2 cups green lentils, rinsed and drained
8 cups water, Homemade Vegetable Stock (here), or Homemade Beef Stock (here)
2 cups chopped tomatoes (see Tip on here)
4 cups baby spinach leaves
1 to 2 teaspoons sea salt or Herbamare
2 tablespoons red wine vinegar
Heat the olive oil in a 6-quart pot over medium heat. Add the onion and sauté for about 5 minutes, or until soft.
Add the garlic, carrots, thyme, and garam masala and sauté for 5 to 7 minutes more.
Add the lentils and water, cover the pot, and simmer for 35 to 40 minutes.
Add the tomatoes, spinach, sea salt, and red wine vinegar and simmer for 10 minutes more.
Yield: 6 servings
French lentils, also called lentilles de Puy, are named after Le Puy in Auvergne, a volcanic area in the center of France with the ideal soil and climate for the growth of the lentils. French lentils have a delicate taste and a fine green skin with steel blue speckles. They usually can be found in the bulk section of your local co-op or health food store.
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
3 garlic cloves, crushed
2 celery stalks, diced
2 large carrots, diced
3 small red potatoes, diced
1 teaspoon dried thyme
2 teaspoons paprika
1 teaspoon Italian seasoning
2 cups French lentils, rinsed and drained
8 cups water
2 cups chopped tomatoes (see Tip on here)
1 tablespoon red wine vinegar
2 to 3 teaspoons sea salt or Herbamare
½ cup chopped fresh basil
½ cup chopped fresh parsley
Heat the olive oil in an 8-quart pot over medium heat. Add the onion and sauté for about 5 minutes, or until soft. Add the garlic and sauté 2 minutes more. Add the celery, carrots, potatoes, thyme, paprika, and Italian seasoning and sauté for another 5 minutes, stirring frequently.
Add the French lentils and water, cover, and simmer over low heat for 25 minutes.
After the lentils are cooked and the vegetables are tender, add the tomatoes, vinegar, sea salt, and fresh herbs and mix well. Simmer, uncovered, for another 5 minutes.
Yield: 6 servings
This soup is a great dish to prepare when you don’t have a lot of time; we use a food processor for all of the chopping, which cuts the preparation time in half. Serve this soup over cooked brown jasmine or basmati rice (see here). This soup also freezes well for later use.
1 small onion, roughly chopped
5 garlic cloves, peeled
2 tablespoons extra-virgin olive oil
2 cups red lentils, rinsed and drained
8 cups Homemade Vegetable Stock (here) or water
4 to 5 cups baby spinach
1 small handful fresh parsley
½ cup freshly squeezed lemon juice
1 to 2 teaspoons sea salt or Herbamare
Put the onion and garlic into a food processor fitted with the “s” blade and pulse until finely chopped.
Heat the olive oil in a 6-quart pot. Add the finely chopped onions and garlic and sauté for about 5 minutes, or until soft.
Add the red lentils and the stock or water, cover the pot, and simmer for about 25 minutes, or until the lentils are very soft and cooked through.
While the lentils are cooking, put the spinach and parsley into the food processor and pulse until minced.
Add the minced parsley and spinach to the cooked lentils along with the lemon juice and sea salt. Simmer the soup on low for another 3 to 5 minutes. Taste and add more salt or lemon juice if desired. Serve over cooked brown jasmine or brown basmati rice.
Yield: 4 to 6 servings
Our daughter, Lily, created this recipe when she was 4½ years old. She has been cooking in the kitchen with me ever since she was a baby and now creates her own recipes. She did all of the cutting and preparation for this soup, adding all ingredients of her choice, with no input from me. Our younger daughter, Grace, was standing next to Lily on a stool while she was cooking this and decided to add some cooked rice to the soup. After refining the recipe, I added the soup stock, garlic, and kaffir lime leaves. This soup has now become a regular part of our family’s meal plans!
6 cups Asian Soup Stock (here)
2 fresh lemongrass stalks, cut into 3-inch pieces
3 to 4 kaffir lime leaves
3 carrots, chopped
3 to 4 celery stalks, chopped
3 to 4 garlic cloves, crushed
1 teaspoon freshly grated ginger
sea salt or Herbamare
1 to 2 cups cooked brown jasmine rice (optional)
4 to 5 green onions, sliced
½ cup chopped fresh cilantro
crushed red chili flakes
Place the stock, lemongrass, and kaffir lime leaves into a 6-quart pot. Cover and simmer for about 35 minutes. Remove the lemongrass and lime leaves from the pot.
Add the carrots, celery, garlic, ginger, and sea salt to taste and simmer for another 7 to 10 minutes, or until the vegetables are crisp-tender.
Add the cooked rice, if using, green onions, and cilantro. Taste and adjust the salt and seasonings if necessary.
Garnish each bowl with a pinch or two of red chili flakes.
Yield: 4 to 6 servings
Variation: Add cooked chicken to the soup for more protein, B vitamins, and selenium.
This is a simple, classic soup that everyone will enjoy. The soup can be made in large batches and then frozen into serving-size containers. The addition of the large amount of fresh herbs really makes this recipe stand out from others. Use Homemade Beef Stock (here) for a more flavorful and nutritious soup.
1 tablespoon extra-virgin olive oil
1 medium onion, finely chopped
8 garlic cloves, crushed
3 celery stalks, chopped
2 large carrots, peeled and diced
½ teaspoon dried crushed rosemary
½ teaspoon freshly ground pepper
8 cups Homemade Vegetable Stock (here) or Homemade Beef Stock (here)
4 cups chopped tomatoes
¼ cup tomato paste
½ pound green beans, ends trimmed and cut into pieces
2 medium zucchini, diced
2 cups cooked kidney beans
2 cups cooked chickpeas
2 tablespoons chopped fresh thyme
½ cup chopped fresh basil
¼ cup chopped fresh oregano
1 cup chopped fresh parsley
1 to 2 teaspoons sea salt or Herbamare
Heat the olive oil in an 8-quart pot over medium heat. Add the onion and sauté for about 5 minutes, or until soft.
Add the garlic, celery, carrots, crushed rosemary, and pepper and sauté for another 5 minutes, stirring frequently.
Add the beef or vegetable stock, tomatoes, and tomato paste and stir well. Cover, and cook for 7 to 10 minutes, or until the carrots are slightly tender but not cooked all the way through.
Add the green beans, zucchini, kidney beans, chickpeas, fresh herbs, and sea salt, cover, and simmer until all of the vegetables are tender, about 7 minutes more. Taste and adjust the salt and seasonings if desired.
Yield: 6 to 8 servings
This soup is a favorite among children and adults alike, making it a very family friendly meal. It is flavorful yet simple to please many tastes. This soup is delicious served with freshly cooked quinoa, olives, and steamed chard. Remember to plan ahead for this recipe and soak the beans before you go to bed the night before.
2 tablespoons extra-virgin olive oil
1 large onion, chopped
6 garlic cloves, crushed
1 teaspoon curry powder
1 teaspoon ground cardamom
½ teaspoon ground turmeric
½ teaspoon freshly ground black pepper
1½ cups dried chickpeas (soaked overnight)
10 to 12 cups water
4 large carrots, diced
4 to 5 red or yellow potatoes, diced
¼ cup tomato paste
¼ cup freshly squeezed lemon juice
1 to 2 teaspoons sea salt
½ cup chopped fresh parsley
Heat the olive oil in an 8-quart pot over medium heat. Add the onion and sauté for 4 to 5 minutes. Add the garlic and spices and sauté for 1 minute more.
Drain the soaked chickpeas and rinse well. Add the chickpeas and 10 to 12 cups of fresh water to the pot and bring to a boil. Reduce the heat to low and simmer, partially covered, for about 45 minutes.
Add the carrots and potatoes to the pot and simmer for 15 to 20 minutes more, or until the vegetables are tender and the chickpeas are completely cooked. Then add the tomato paste, lemon juice, sea salt, and parsley, stir well, and simmer for a few minutes more. Taste and adjust the salt and seasonings if desired.
Yield: 6 to 8 servings
We like to make this hearty chowder in late summer when the sweet corn and peppers are in abundance, plus it’s a great way to use up leftover roasted chicken and cooked quinoa! Use the Homemade Chicken Stock (here) or the Homemade Vegetable Stock (here) for best results. The raw cashew butter gives the chowder a creaminess without using dairy.
1 tablespoon extra-virgin olive oil or virgin coconut oil
1 large onion, chopped
1 leek, chopped and well rinsed
2 to 3 garlic cloves, crushed
3 celery stalks, chopped
3 to 4 carrots, diced
1 large poblano pepper, diced
4 to 5 ears organic sweet corn, kernels cut from the cobs
8 cups Homemade Chicken Stock (here) or Homemade Vegetable Stock (here)
2 to 3 tablespoons raw cashew butter
3 cups cooked quinoa
2 cups cooked chopped chicken (optional)
2 to 3 cups chopped kale
2 teaspoons sea salt or Herbamare
freshly ground black pepper
chopped fresh cilantro or parsley
chopped serrano chiles
Heat the oil in an 8-quart pot over medium heat. Add the onion and leek and sauté about 5 minutes. Add the garlic, celery, carrots, poblano pepper, and corn kernels and sauté a few minutes more. Add the stock and cashew butter; cover, and simmer for 20 to 25 minutes, stirring occasionally.
Add the cooked quinoa, chopped chicken if using, kale, Herbamare, and plenty of freshly ground black pepper, cover, and simmer 5 to 10 minutes more. Taste and adjust the salt and seasonings if necessary. Serve garnished with cilantro or parsley. If you like your chowder spicy, sprinkle your bowl with chopped fresh serrano chiles!
Yield: about 8 servings
Variation: Replace the cooked quinoa with cooked wild rice.
Dal is an Indian stew made with lentils and spices, which is usually served over rice. It is very easy to make and portions can be frozen for later use. Serve this hearty dal with Indian Fried Rice (here) and the Cabbage Salad with Cilantro Vinaigrette (here).
2 tablespoons virgin coconut oil
1½ teaspoons whole cumin seeds
1½ teaspoons black mustard seeds
1 large onion, diced
3 garlic cloves, crushed
2 teaspoons ground turmeric
2 teaspoons ground cumin
⅛ to ¼ teaspoon cayenne pepper
2 large carrots, peeled and diced
3 medium red potatoes, cubed
2½ cups red lentils, rinsed and drained
6 cups water
one 14-ounce can coconut milk
2 cups chopped tomatoes
2 teaspoons sea salt or Herbamare
Heat the coconut oil in an 8-quart pot over medium heat. Add the cumin seeds and black mustard seeds and sauté until they begin to pop. Quickly add the onion and garlic and sauté until soft, about 5 minutes.
Add the turmeric, ground cumin, cayenne, carrots, and potatoes and sauté a few minutes more.
Add the red lentils, water, coconut milk, and chopped tomatoes and stir well to combine. Bring to a boil, cover, and simmer for about 45 minutes. Season with the sea salt and serve.
Yield: 6 to 8 Servings
Not only are black beans high in molybdenum, folate, fiber, protein, and manganese, they are also high in antioxidant compounds called anthocyanins. These compounds work synergistically with other compounds found in whole foods to protect against cancer and other diseases. This soup can be made with less spice if you leave out the jalapeño pepper. Serve bowls of soup dolloped with Coconut Milk Yogurt (here).
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
1 medium red bell pepper, diced
1 large carrot, diced
1 small jalapeño pepper, finely diced
1 teaspoon ground cumin
1 teaspoon paprika
½ teaspoon dried oregano
½ teaspoon chili powder
¼ teaspoon chipotle chile powder
pinch cayenne pepper
2 to 3 cups water
6 cups cooked black beans
2 cups chopped tomatoes
1 cup fresh or frozen organic corn kernels
½ cup chopped fresh cilantro
2 teaspoons sea salt or Herbamare
1 tablespoon apple cider vinegar
Heat the olive oil in a 6-quart pot over medium heat. Add the onion and a pinch of sea salt and sauté until slightly golden. Add the bell pepper, carrot, and jalapeño pepper and sauté, stirring occasionally, for a few minutes more. Add the spices and stir to coat.
Add the water, black beans, tomatoes, and corn kernels and more water if necessary. Reduce the heat to medium-low and simmer until the vegetables are fork-tender, 20 to 25 minutes.
Remove the pot from the heat and add the cilantro. Season with sea salt or Herbamare. Stir in the vinegar. Taste and adjust the salt and seasonings if necessary.
Yield: 6 servings
Split peas are an excellent source of molybdenum, soluble fiber, protein, and B vitamins. The fiber in peas helps to stabilize blood sugar levels and reduce cholesterol. Serve this soup with a green salad and a cooked whole grain for a balanced meal.
2 cups split peas, rinsed and drained
5 cups water
3 bay leaves
1 tablespoon extra-virgin olive oil
1 medium onion, diced
4 garlic cloves, crushed
2 medium carrots, diced
2 celery stalks, diced
1 medium red bell pepper, diced
1 tablespoon dried thyme
1 teaspoon ground dried rosemary
1 teaspoon sea salt
3 cups Homemade Vegetable Stock (here) or Homemade Chicken Stock (here)
¼ cup fresh basil, chopped
½ cup fresh parsley, chopped
1 tablespoon white wine vinegar
½ teaspoon freshly ground black pepper
Place the split peas into a 6-quart pot with the water and bay leaves. Cover, and simmer on medium-low heat for 45 minutes, stirring occasionally. Add more water if needed.
Heat the olive oil in a large skillet over medium heat. Add the onion and garlic and cook until they begin to soften, 3 to 5 minutes. Add the carrots, celery, and bell pepper and sauté for a minute. Add the thyme, rosemary, and sea salt and sauté 3 to 5 minutes more.
Add the cooked vegetables to the pot with the cooked split peas, then add the stock, and stir well. Simmer over medium-low heat until the vegetables are tender. Add the fresh basil, parsley, white wine vinegar, and black pepper. Adjust the salt and seasonings if necessary.
Yield: 6 servings
This colorful soup celebrates the bounty of the summer harvest. You can really get creative here and use whatever vegetables you have growing in your garden. Try adding fresh corn kernels, different dark leafy greens, or even a combination of different types of tomatoes.
1 tablespoon extra-virgin olive oil
1 medium onion, diced
3 to 4 garlic cloves, crushed
2 to 3 large carrots, diced
½ pound green or yellow wax beans, cut into 1-inch pieces
2 to 3 cups diced fresh tomatoes
6 to 8 cups Homemade Vegetable, Chicken, or Beef Stock (here, here, here)
2 zucchini, diced
4 cups thinly sliced greens (kale, chard, collards, cabbage)
¼ cup finely chopped fresh herbs (basil, oregano, chives, marjoram)
2 cups cooked beans (cranberry, baby lima, or chickpeas)
1 to 2 teaspoons sea salt or Herbamare
freshly ground black pepper
Heat the olive oil in a 6-quart pot over medium heat. Add the onion and sauté for about 5 minutes, or until soft. Add the garlic and carrots and sauté a few minutes more.
Add the green beans, tomatoes, and stock and simmer, covered, for 10 to 15 minutes, or until the vegetables are tender but not all the way cooked.
Add the zucchini, greens, fresh herbs and cooked beans and simmer for 5 to 7 minutes more, or until the zucchini is cooked. Season with sea salt and pepper to taste.
Yield: 6 to 8 servings
Serve this warming soup with Easy Polenta (here) and Apple-Spiced Collard Greens (here). Freeze portions in serving-size containers for later use.
1 cup dried pinto beans (soaked overnight)
1 cup dried kidney beans (soaked overnight)
1 cup dried black beans (soaked overnight)
8 to 10 cups water
1 tablespoon extra-virgin olive oil
1 large onion, chopped
4 to 5 garlic cloves, crushed
4 large carrots, peeled and sliced
1 large green bell pepper, chopped
1 tablespoon ground cumin
1 tablespoon chili powder
2 teaspoons dried oregano
4 cups diced tomatoes
2 cups tomato purée
4 to 5 cups reserved bean cooking liquid or water
2 teaspoons sea salt or Herbamare
Rinse the beans and place them in a large bowl. Add at least twice as much water as there are beans and soak overnight or for 8 to 24 hours.
Drain off all of the soaking water from the beans, rinse well, and place into an 8-quart pot with the fresh water. Simmer for 1 to 1½ hours, or until the beans are tender and cooked. Drain the beans in a colander over a bowl, reserving the cooking liquid.
Rinse out the pot and place it back on the stovetop. Add the olive oil and heat over medium heat. Add the onion and sauté for about 5 minutes, or until soft. Then add the garlic, carrots, bell pepper, cumin, chili powder, and oregano and sauté for another 3 minutes or so.
Add the diced tomatoes, tomato purée, reserved bean cooking liquid, and cooked beans and simmer for 20 to 25 minutes, or until the vegetables are tender. Season to taste with sea salt or Herbamare.
Yield: 6 to 8 servings
This recipe is very fast and easy to prepare and makes a great weeknight meal. Serve with Basic Sticky Brown Rice (here) and the Arugula Salad with Lime Vinaigrette (here) for a complete meal.
1 tablespoon extra-virgin olive oil
1 large onion, chopped
3 garlic cloves, crushed
2 large carrots, diced
2 medium zucchini, diced
1 medium red bell pepper, diced
2 teaspoons sea salt or Herbamare
2 teaspoons ground cumin
6 to 8 cups cooked kidney beans
6 cups diced plum tomatoes
2 teaspoons chili powder
¾ teaspoon chipotle chile powder
2 to 3 cups water
1 cup chopped fresh cilantro
Heat the olive oil in an 8-quart pot over medium heat. Add the onion and sauté until softened. Add the garlic and carrots, stir to coat with olive oil, and sauté for a few minutes more.
Add the zucchini, bell pepper, sea salt, and cumin and sauté, stirring, for about 1 minute.
Add the kidney beans, tomatoes, chili powder, and chipotle chile powder to the pot. Add the water, a little at a time, until you reach the desired consistency. Simmer the chili, covered, for 15 to 20 minutes, or until the vegetables are tender. Stir in the cilantro. Taste and adjust salt and spices if necessary.
Yield: 6 to 8 servings
Variation: Place the tomatoes onto two large baking sheets and broil in the oven for 8 to 10 minutes; then add to the soup. This will give the soup more flavor.
Navy beans or Great Northern beans work very well in this soup. If you are pinched for time use two cans of organic beans instead of cooking your own. Serve this warming soup in the winter with the Herbed Focaccia Bread (here) and the Braised Kale with Garlic and Ginger (here).
¼ cup extra-virgin olive oil
1 large onion, diced
2 teaspoons sea salt
2 celery stalks, diced
2 large carrots, diced
6 to 8 garlic cloves, crushed
2 shallots, minced
1 tablespoon chopped fresh rosemary
1 teaspoon dried thyme
8 cups Homemade Vegetable Stock (here) or Homemade Chicken Stock (here)
4 cups diced tomatoes
2 medium yellow potatoes, diced
1 small rutabaga, peeled and diced
1 small yam, peeled and diced
1 small delicata squash, diced
4 cups cooked white beans
2 cups Savoy cabbage, chopped
Heat the olive oil in an 8-quart pot over medium heat. Add the onion and sea salt and sauté until softened, about 5 minutes.
Add the celery, carrots, garlic, shallots, rosemary, and thyme and sauté for about 5 minutes.
Add the vegetable or chicken stock, diced tomatoes, potatoes, rutabaga, yam, squash, and cooked white beans. Cover, reduce the heat to low, and simmer for 20 to 25 minutes, or until the vegetables are tender.
Stir in the Savoy cabbage and simmer for 5 minutes more. Taste and adjust the salt and herbs if necessary.
Yield: 8 servings
Starchy root vegetables such as celery root and parsnips provide a source of clean-burning, low-glycemic carbohydrates. Serve this soup in lieu of bread with a meal. It’s hearty, warming, and very satisfying on a chilly autumn evening.
2 tablespoons extra-virgin olive oil or organic butter
1 medium onion, chopped
2 medium celery roots, peeled and chopped
1 large parsnip, peeled and chopped
2 ripe pears, cored and chopped
3 garlic cloves, chopped
1 teaspoon dried thyme
6 cups Homemade Chicken Stock (here) or Homemade Vegetable Stock (here)
½ cup dry white wine
1 to 2 teaspoons sea salt or Herbamare
freshly ground black pepper
Heat the olive oil or butter in a 6-quart pot over medium heat. Add the onion and sauté for 5 to 7 minutes, or until softened and beginning to change color. Add the celery roots, parsnip, pears, garlic, thyme, stock, and wine, cover, and simmer for about 30 minutes. Season with the sea salt and pepper.
Using an immersion blender, purée the soup, or let it cool slightly and transfer the soup to a blender and purée. Reheat if necessary and serve.
Yield: 6 servings
This is a wonderful warming fall soup. If you like a little less spice, then add half the amount of red chili flakes. This soup freezes very well, so stock your freezer while squash is in season!
2 tablespoons virgin coconut oil
1 large onion, chopped
6 garlic cloves, crushed
1 teaspoon crushed red chili flakes
one 4- to 5-pound butternut squash, peeled and cubed
3 to 4 cups chopped tomatoes
two 4-ounce cans coconut milk
4 cups Homemade Vegetable Stock (here) or water
½ cup chopped fresh cilantro
2 teaspoons sea salt or Herbamare
Heat the coconut oil in an 8-quart pot heat over medium heat. Add the onion and sauté for about 5 minutes. Add the garlic and red chili flakes and sauté for 1 to 2 minutes more, stirring frequently so the garlic doesn’t burn.
Add the squash, tomatoes, coconut milk, and vegetable stock, cover, and simmer over low heat for about 30 minutes, or until the squash is very tender.
When the squash is cooked, stir in the cilantro. Using a stainless steel immersion blender, purée the soup in the pot. If you like your soup a little chunky, then purée only half of it. Season to taste with sea salt or Herbamare.
Yield: 6 to 8 servings
When purchasing cauliflower, make sure the tops are white. If the florets have begun to spot brown or purple, it is past its nutritional peak. Cauliflower is an excellent source of the disease-fighting nutrients indole-3-carbinol and sulforaphane. These two nutrients act together in the body to destroy and sweep out cancerous cells.
2 tablespoons extra-virgin olive oil
1 leek, chopped and well rinsed
2 garlic cloves, crushed
2 celery stalks, chopped
2 teaspoons sea salt or Herbamare
¼ teaspoon ground white pepper
2 teaspoons dried thyme
1 large cauliflower head, cut into chunks
6 cups water
¼ cup fresh tarragon, chopped
½ cup chopped fresh parsley
½ cup raw cashews
Heat the olive oil in a 6-quart pot over medium heat. Add the sliced leeks and sauté for about 2 minutes. Then add the garlic and celery and sauté, stirring, for another 3 minutes, or until the celery begins to soften. Add the sea salt, white pepper, and thyme. Add the cauliflower and stir to coat with oil and spices.
Add the water; if the water is insufficient to cover the cauliflower then add more water, a little at a time until it is about ½ inch above the vegetables. Cook, covered, over medium-low heat for 20 to 25 minutes, or until the cauliflower is soft. When the cauliflower is soft, stir in the tarragon and parsley.
Remove 1 cup of the broth from the pot with the cauliflower and add it to a blender with the raw cashews. Blend on high until the mixture resembles a smooth cream. Add a few cups of soup to the cashew mixture and purée until smooth. Pour the puréed mixture into a clean pot.
Continue to purée the soup, working in batches, until it is all blended. Stir to combine the cashew cream–soup mixture with the rest of the soup. For a thinner soup, add more water. Taste and adjust the salt and spices if needed.
Gently reheat the soup over low heat and serve.
Yield: 6 servings
Ginger lovers will enjoy this light and creamy soup. Serve it with the Spiced Citrus Salmon (here) and a mixed green salad for a colorful, nutrient-rich meal.
1 tablespoon virgin coconut oil
1 medium onion, chopped
3 garlic cloves, crushed
2 tablespoons grated fresh ginger
½ to 1 teaspoon ground cumin
½ teaspoon ground cinnamon
¼ teaspoon ground allspice
2 pounds carrots, peeled and chopped
6 cups water or Homemade Chicken Stock (here)
2 to 3 tablespoons freshly squeezed lemon juice
1 to 2 teaspoons sea salt or Herbamare
coconut milk, for garnish (optional)
Heat the coconut oil in a 6-quart pot over medium heat. Add the onion and sauté until soft, about 5 minutes. Add the garlic, ginger, and spices; and continue to sauté for 1 minute more.
Add the carrots, stir to coat with oil and spices, and cook 3 to 4 minutes. Add the water or broth, cover, and simmer until the carrots are soft, about 30 minutes. Stir in the lemon juice.
Using a stainless steel immersion blender, purée the soup in the pot, or cool the soup briefly and transfer the soup to a blender and blend on high until puréed, working in batches until all of the soup is puréed. Season with sea salt to taste.
For added taste and appearance, serve in individual bowls with a swirl of coconut milk if desired.
Yield: 6 servings
This soup has a medium rating for spiciness; if you like it mild add ½ teaspoon less of the crushed red chili flakes, or add ½ teaspoon more for a hotter soup. Serve this soup with baked fish or chicken and a green salad.
1 tablespoon virgin coconut oil
1 large onion, diced
2 tablespoons chopped garlic
½ to 1 teaspoon crushed red chili flakes
1 teaspoon sea salt or Herbamare
two 14-ounce cans coconut milk
4 cups Homemade Vegetable Stock (here)or Homemade Chicken Stock (here)
4 to 5 red bell peppers, roasted
4 cups chopped tomatoes
¼ cup minced fresh parsley
¼ cup minced fresh basil
Heat the coconut oil in a 6-quart pot over medium heat. Add the onion, garlic, red chili flakes, and sea salt and sauté until tender.
Add the coconut milk, stock, bell peppers, and tomatoes to the pot and simmer for 20 minutes, covered, stirring occasionally.
Purée the soup in blender in batches then return to pot, or use an immersion blender to purée the soup in the pot. Cook on low heat for about 5 minutes, then add the parsley and basil, and cook for 5 minutes more, stirring often. Taste and adjust the salt and spices if necessary.
Yield: 6 servings
I like to make this soup in late summer when the plum tomatoes and fresh fennel are plentiful. I freeze it in quart jars to enjoy when the weather cools. Serve with the Herbed Focaccia Bread (here) and a green salad.
12 to 14 plum tomatoes (about 3 pounds)
2 medium fennel bulbs
1 large leek
¼ cup extra-virgin olive oil
1 teaspoon sea salt
4 cups Homemade Chicken Stock (here) or Homemade Vegetable Stock (here)
1 handful fresh basil leaves
freshly ground black pepper
Preheat the oven to 400°F. Set out two large, rimmed baking sheets or glass baking pans.
Cut the tomatoes in half lengthwise and distribute them evenly between the two baking sheets. Cut the green stems off the fennel bulbs. Chop the fennel bulb into large pieces and transfer them to the baking sheets. Trim the ends off the leek, cut in half lengthwise, and rinse well under cool running water to remove dirt, then chop into large pieces and distribute equally between the two baking sheets.
Add 2 tablespoons of olive oil and ½ teaspoon sea salt to the vegetables on each baking sheet and toss together. Roast in the oven for about 45 minutes. Transfer the roasted vegetables along with any pan juices to a 6-quart pot. Discard any pieces of vegetable that are very browned (sometimes a few leek pieces can get too browned when I make this). Add the stock and purée using an immersion blender (or add ingredients to a blender), then add the basil leaves and barely blend them so they are just in little pieces, not completely puréed. Place the pot on the stovetop and heat the soup on low. Season with sea salt and pepper to taste. Serve.
Yield: 6 servings
I love the flavors of Thai food. This recipe embodies those flavors without being too difficult to prepare. The Asian Soup Stock (here) is especially delicious in this soup, though a basic vegetable or chicken stock will do. Fish, chicken, shrimp, or tofu can easily be added to this soup if you desire. Unlike most soups, which improve with age, this soup tastes best immediately after it is made.
2 cups Homemade Vegetable Stock (here) or Homemade Chicken Stock (here)
one 14-ounce can coconut milk
1 teaspoon crushed red chili flakes
6 to 8 garlic cloves, crushed
1 small onion, cut into half-moons
2 to 3 carrots, peeled and cut into matchsticks
1 red bell pepper, cut into strips
1 medium zucchini, sliced into half moons
2 cups thinly sliced bok choy or cabbage leaves
½ cup chopped fresh cilantro
sea salt or Herbamare
Pour the stock into a 4-quart pot. Add the coconut milk, red chili flakes, garlic, onion, carrots, and bell pepper and simmer for 15 minutes, covered, or until the vegetables are just tender.
Add the zucchini and simmer for 5 minutes more. Remove the pot from the heat and add the sliced bok choy leaves and cilantro. Season to taste with sea salt or Herbamare. Garnish with extra red chili flakes if desired.
Yield: 4 servings
Soup is a great way to make use of the whole chicken. By simmering the chicken with vegetables, water, and herbs, vital nutrients from the bone marrow are released into the broth. Don’t skip the fresh rosemary! It is the secret ingredient to this great-tasting soup.
1 whole organic chicken (about 4 pounds)
1 large onion, cut into quarters with skin on
1 head garlic, cut in half crosswise
3 celery stalks, chopped
1 large carrot, chopped
2 bay leaves
1 strip kombu seaweed
2 teaspoons whole black peppercorns
½ bunch fresh parsley, chopped
4 sprigs fresh rosemary
3 sprigs fresh marjoram
3 sprigs fresh thyme
1 tablespoon sea salt or Herbamare
12 cups water
1 large onion, diced
3 large carrots, peeled and sliced into rounds
3 celery stalks, chopped
3 to 4 red potatoes, cubed
½ bunch fresh parsley, chopped
1 to 2 tablespoons finely chopped fresh rosemary
1 teaspoon dried thyme
½ package quinoa spaghetti noodles
4 cups chopped kale
sea salt or Herbamare
freshly ground black pepper
To make the broth, rinse the chicken and put it in an 8-quart pot; add the remaining ingredients for the broth. Place the pot over medium-high heat, and bring to a gentle boil. Reduce the heat to a low simmer and cover with a lid. Simmer for 1½ to 2 hours, or until the chicken falls easily off the bone.
Place a large strainer over a clean large pot and pour the contents of the broth through the strainer to separate the broth from the vegetables and chicken. Remove the chicken and transfer to a plate to cool. Discard the vegetables and herbs.
To make the soup, place the pot of broth back on the stovetop over medium heat; add the chopped onion, sliced carrots, celery, cubed potatoes, and herbs; simmer for 15 to 20 minutes.
Remove the chicken meat from the bones, cut into pieces if necessary, and add to the soup. Then add a half package of quinoa noodles into the simmering soup. Cook until tender; just a few minutes. Stir in the kale and cook for another 5 minutes. Season with sea salt or Herbamare and freshly ground black pepper to taste.
Yield: 8 servings
Variation: Instead of noodles, add a few cups of cooked brown rice or quinoa, or add more vegetables!
This soup makes a wonderful fall or winter soup. Serve with the Spinach Salad with Pecans and Dried Cherries (here). Soup freezes well for later use.
2 to 3 pounds organic turkey breast, bone in, skin on
1 large onion, chopped
1 large carrot, chopped
3 celery stalks, chopped
½ bunch fresh parsley, chopped
2 sprigs fresh rosemary
3 sprigs fresh thyme
1 teaspoon whole black peppercorns
1 tablespoon sea salt or Herbamare
8 cups water
1 cup wild rice
2 cups water
2 tablespoons extra-virgin olive oil
1 large leek, sliced and well rinsed
2 large carrots, diced
4 celery stalks, diced
2 teaspoons dried thyme
1 teaspoon dried sage
4 cups fresh baby spinach leaves
½ bunch fresh parsley, chopped
To make the broth, place all the ingredients for the broth into an 8-quart pot and bring to a boil. Cover, reduce the heat to a low simmer, and cook for about 2 hours, or until the meat easily falls off the bone.
To make the rice, rinse and drain the wild rice. Place into a medium saucepan with the water and bring to a boil. Reduce the heat to a simmer and cook for about 45 minutes. Set aside.
When the turkey is cooked, place a colander over a large clean pot and strain the broth into it. Transfer the turkey breast to a plate to cool. Discard the vegetables and herb sprigs.
To make the soup, heat the olive oil in a clean 6- or 8-quart pot over medium heat. Add the sliced leek and sauté a few minutes until tender. Stir in the carrots, celery, thyme, and sage. Add the broth to the vegetable mixture and simmer over medium-low heat for 20 minutes, or until vegetables are tender.
While the vegetables are simmering, remove the skin from the turkey and pull the meat from the bones. Cut the meat into pieces and then add it to the pot of simmering vegetables and herbs.
Add the cooked wild rice, baby spinach, and parsley and stir well. Remove the soup from the heat and season to taste with sea salt or Herbamare.
Yield: 6 servings