Soups play a big role in my diet-style. When vegetables are simmered in soup, all the nutrients are retained in the liquid and the gentle heat prevents nutrient loss.
Soups and stews are cooked at 212°F, the boiling point of water. Cooking at this low temperature in water is healthful because cooking by-products called acrylamides are not formed. Acrylamides are compounds that can cause genetic mutations, increasing the risk of cancer. They are formed during high-temperature cooking such as frying, baking, roasting, and grilling. Steamed or boiled foods, on the other hand, do not contain these compounds.
It is easy to incorporate a variety of green leafy vegetables, mushrooms, onions, beans, and other healthy ingredients all in one pot. A big advantage to making soups and stews is that they make great leftovers. I like to make a large pot of soup for dinner and then have lunch for several days. Soups generally keep well for up to five days in the refrigerator and can be frozen in individual containers if longer storage is desired.
To make a “cream” soup, raw cashews, pine nuts, almonds, or hemp seeds can be blended into the soup to provide a creamy texture and rich flavor. In many of my recipes, a portion of the cooked soup is removed from the pot and blended with raw nuts or seeds. This blended portion is then added back to the pot. If you are allergic to nuts or seeds, you can just blend a portion of the soup without adding the nuts. It will still give you a creamy texture.
I use vegetable juices, such as carrot juice, for the base of many of my soups. For maximum flavor, use freshly juiced carrot juice. Fresh juice from organic carrots tastes the best. If you are short on time, store-bought, refrigerated, bottled carrot juice can be used. Homemade or purchased no-salt-added or low-sodium vegetable broth is also used in some soup recipes. As a general guideline, do not use a store-bought vegetable broth that has more than 200 mg of sodium per one cup serving.
SOUPS AND STEWS – THE EAT TO LIVE WAY
Once you get the general idea, you can mix and match ingredients.
Start with a base such as carrot juice, tomato juice, or low-sodium or no-salt-added prepared broth. Add some leafy greens, a member of the onion family, some flavoring like VegiZest, and any other vegetables that you have on hand. Don’t forget the beans. Create all-new soups by matching up different items from the columns in the chart below.
SERVES 8
INGREDIENTS
2 medium onions, chopped
1 cup finely chopped scallions
4 carrots, chopped
2 stalks celery, chopped
2 cups mushrooms, chopped
2 medium tomatoes, chopped
3 cloves garlic, peeled and halved crosswise
3 bay leaves
1 cup chopped fresh dill
½ cup chopped fresh parsley
6 whole black peppercorns
1 teaspoon dried oregano
14 cups water
DIRECTIONS
Place all ingredients in a large pot and bring to a boil. Reduce heat and simmer for at least 1 hour. Skim and discard any foam from surface.
Strain the broth, discard the bay leaves, but reserve the vegetables to eat separately or puree them and use to thicken soups or sauces.
Use in soup recipes instead of store-bought vegetable broth. Can be frozen in small containers; will keep frozen up to six months.
PER SERVING: CALORIES 43; PROTEIN 3g; CARBOHYDRATES 9g; TOTAL FAT 0.3g; SATURATED FAT 0.1g; SODIUM 49mg; FIBER 2.8g; BETA-CAROTENE 3,178ug; VITAMIN C 20mg; CALCIUM 57mg; IRON 1mg; FOLATE 33ug; MAGNESIUM 23mg; ZINC 0.4mg; SELENIUM 2.7ug
Acorn Squash Stew with Brussels Sprouts 
SERVES 4
INGREDIENTS
1 small onion, chopped
6 cloves garlic, minced
1 small fennel bulb, trimmed, cored, and thinly sliced
2 cups acorn squash, peeled and cut into ¾-inch pieces
8 ounces brussels sprouts, trimmed and halved
4 cups low-sodium or no-salt-added vegetable broth
2 tablespoons fresh sage, crushed
1 tablespoon fresh rosemary, crushed, or 1 teaspoon dried rosemary, crushed
1 apple, cored and coarsely chopped
6 dried, unsulfured apricots, finely chopped
1½ cups cooked red kidney beans* or 1 (15-ounce) can low-sodium or no-salt-added kidney beans, drained
1 tablespoon sherry vinegar or balsamic vinegar
Freshly ground pepper to taste
* Use ½ cup dried beans; see cooking instructions.
DIRECTIONS
Heat ⅛ cup water in a large pot, add onion and garlic, and water-sauté until tender, about 4 minutes. Add fennel, squash, brussels sprouts, broth, sage, and rosemary. Bring to boiling, reduce heat. Cover and simmer, about 10 minutes or until vegetables are nearly tender.
Add apple and apricots. Cook covered, about 5 minutes more or just until brussels sprouts are tender. Add beans and vinegar and heat through. Season with pepper.
PER SERVING: CALORIES 246; PROTEIN 15g; CARBOHYDRATES 48g; TOTAL FAT 2.3g; SATURATED FAT 0.6g; SODIUM 124mg; FIBER 11.8g; BETA-CAROTENE 532ug; VITAMIN C 69mg; CALCIUM 126mg; IRON 4.5mg; FOLATE 156ug; MAGNESIUM 86mg; ZINC 1.5mg; SELENIUM 3.4ug
Black Forest Cream of Mushroom Soup
SERVES 5
INGREDIENTS
2 pounds mixed, fresh mushrooms (button, shiitake, cremini), sliced ¼ inch thick
2 cloves garlic, minced or pressed
2 teaspoons herbes de Provence
5 cups carrot juice (5 pounds carrots, juiced)
3 cups unsweetened hemp, soy, or almond milk, divided
2 carrots, coarsely chopped
2 medium onions, chopped
¾ cup fresh or frozen corn kernels
1 cup chopped celery
3 leeks, cut in ½-inch-thick rounds
No-salt seasoning blend, adjusted to taste, or ¼ cup Dr. Fuhrman’s VegiZest
¼ cup raw cashews
1 tablespoon fresh lemon juice
1 tablespoon chopped fresh thyme
2 teaspoons chopped fresh rosemary
3 cups cooked white beans* (northern, navy, cannellini) or 2 (15-ounce) cans no-salt-added or low-sodium white beans, drained
5 ounces baby spinach
¼ cup chopped fresh parsley, for garnish
* Use 1 cup dried beans; see bean cooking instructions.
DIRECTIONS
In a large soup pot, bring the carrot juice, 2½ cups of the milk, carrots, onion, corn, celery, leeks, and VegiZest or other no-salt seasoning blend to a boil. Add the mushrooms, garlic, and herbes de Provence. Reduce the heat and simmer until the vegetables are tender, about 30 minutes.
In a food processor or high-powered blender, puree the cashews and remaining ½ cup milk. Add half of the soup liquid and vegetables, the lemon juice, thyme, and rosemary. Blend until smooth and creamy.
Return the pureed soup mixture to the pot. Add the beans, spinach, and sautéed mushrooms. Heat until the spinach is wilted. Garnish with parsley.
PER SERVING: CALORIES 305; PROTEIN 18g; CARBOHYDRATES 53g; TOTAL FAT 5.1g; SATURATED FAT 0.9g; SODIUM 164mg; FIBER 11g; BETA-CAROTENE 17,408ug; VITAMIN C 36mg; CALCIUM 186mg; IRON 6mg; FOLATE 188ug; MAGNESIUM 133mg; ZINC 2.4mg; SELENIUM 19.9ug
SERVES 4
INGREDIENTS
1 head broccoli, cut into florets
8 ounces mushrooms, sliced
3 carrots, coarsely chopped
1 cup coarsely chopped celery
1 onion, chopped
4 cloves garlic, minced
2 teaspoons Mrs. Dash no-salt seasoning blend or 2 tablespoons Dr. Fuhrman’s VegiZest
2 cups carrot juice (2 pounds carrots, juiced)
4 cups water
½ teaspoon nutmeg
½ cup raw cashews
½ cup pine nuts (use Mediterranean pine nuts if available)
DIRECTIONS
Place all the ingredients, except the cashews and pine nuts, in a soup pot. Cover and simmer for 20 minutes or until the vegetables are just tender.
In a food processor or high-powered blender, blend two-thirds of the soup liquid and vegetables with the cashews and pine nuts until smooth and creamy. Return to the pot and reheat before serving.
PER SERVING: CALORIES 339; PROTEIN 13g; CARBOHYDRATES 37g; TOTAL FAT 19g; SATURATED FAT 2.1g; SODIUM 157mg; FIBER 7.8g; BETA-CAROTENE 15,850ug; VITAMIN C 121mg; CALCIUM 133mg; IRON 4.2mg; FOLATE 118ug; MAGNESIUM 144mg; ZINC 3.1mg; SELENIUM 12.2ug
SERVES 4
INGREDIENTS
½ cup yellow split peas
1 onion, chopped
1 cup mushrooms, sliced
2 cups carrot juice (2 pounds carrots, juiced)
15 ounces no-salt-added or low-sodium tomato sauce
1½ pounds kale, tough stems and center ribs removed and leaves coarsely chopped
½ cup raw cashew butter
2 tablespoons nutritional yeast
DIRECTIONS
In a pressure cooker, cover yellow split peas with about 2½ cups water and cook on high pressure for 6 to 8 minutes.
Add remaining ingredients except cashew butter and nutritional yeast and cook on high pressure for 1 minute. Release pressure and blend soup with cashew butter.
Sprinkle with nutritional yeast before serving.
TO MAKE WITHOUT A PRESSURE COOKER:
Precook the split peas until soft.
Combine cooked split peas with all remaining ingredients except cashew butter and nutritional yeast. Bring to a boil, reduce heat, and simmer until kale is tender (about 15 minutes). Add water as needed to achieve desired consistency. Stir in cashew butter. Sprinkle with nutritional yeast before serving.
PER SERVING: CALORIES 363; PROTEIN 18g; CARBOHYDRATES 58g; TOTAL FAT 9.9g; SATURATED FAT 1.8g; SODIUM 127mg; FIBER 13g; BETA-CAROTENE 26,913ug; VITAMIN C 231mg; CALCIUM 300mg; IRON 6.3mg; FOLATE 148ug; MAGNESIUM 168mg; ZINC 2.9mg; SELENIUM 7.5ug
SERVES 2
INGREDIENTS
1 onion, thickly sliced
2 large garlic cloves, chopped
1½ cups stewed tomatoes with juice
1 large sweet potato, peeled and cut into ½-inch pieces
1 cup cooked* or canned no-salt-added or low-sodium garbanzo beans (chickpeas) or white kidney beans
¾ teaspoon dried rosemary
1 medium zucchini, cut into ½-inch-thick rounds
1 teaspoon Mrs. Dash no-salt seasoning
* Use ⅓ cup dried beans; see bean cooking instructions.
DIRECTIONS
In a sauté pan, heat 2 tablespoons water. Add the onion and water-sauté about 5 minutes, until slightly softened, separating slices into rings. Add garlic and cook 1 minute. Add water as necessary to prevent from scorching.
Mix in stewed tomatoes with juice, sweet potato, garbanzo beans, and rosemary. Bring mixture to a simmer, stirring occasionally. Cover and cook 5 minutes. Add zucchini. Cover and cook until sweet potatoes are tender, about 15 minutes, stirring occasionally. Season with Mrs. Dash.
NOTE: To make homemade stewed tomatoes: Place whole tomatoes in boiling water for 1 minute and then immediately transfer to cold water. Peel and quarter tomatoes, and place in a large saucepan. Slowly simmer over low heat for 20 to 30 minutes, stirring occasionally to prevent burning.
PER SERVING: CALORIES 253; PROTEIN 9g; CARBOHYDRATES 50g; TOTAL FAT 3.6g; SATURATED FAT 0.6g; SODIUM 392mg; FIBER 7.9g; BETA-CAROTENE 6,686ug; VITAMIN C 51mg; CALCIUM 120mg; IRON 3.3mg; FOLATE 150ug; MAGNESIUM 80mg; ZINC 1.5mg; SELENIUM 4ug
SERVES 5
INGREDIENTS
2 cups fresh or frozen corn
1½ cups cooked great northern or cannellini beans* or 1 (15-ounce) can low-sodium or no-salt-added white beans, drained
1½ cups cooked kidney beans* or 1 (15-ounce) can low-sodium or no-salt-added kidney beans, drained
1 red bell pepper, diced
1 medium carrot, diced
1 large onion, diced
2 cloves garlic, chopped
1 medium potato, peeled and diced
3 cups water
No-salt seasoning blend, adjusted to taste, or 2 tablespoons Dr. Fuhrman’s VegiZest
2 teaspoons dulse
1 teaspoon no-salt-added Mrs. Dash seasoning, or to taste
1 teaspoon herbes de Provence
14 ounces baby spinach
* Use ½ cup of each type of dried beans; see bean cooking instructions.
DIRECTIONS
Add all ingredients, except spinach, to a soup pot. Bring to a boil. Reduce heat, cover, and simmer for 20 minutes or until vegetables are tender. Add spinach and cook for an additional 5 minutes or until the spinach is wilted.
TO MAKE IN A CROCK POT:
Place all ingredients, except for spinach, in a crock pot and cook on low for 8 hours or high for 4 hours. Add the spinach to wilt 30 minutes before done.
PER SERVING: CALORIES 316; PROTEIN 19g; CARBOHYDRATES 63g; TOTAL FAT 1.8g; SATURATED FAT 0.3g; SODIUM 123mg; FIBER 15.1g; BETA-CAROTENE 8,014ug; VITAMIN C 81mg; CALCIUM 201mg; IRON 6.8mg; FOLATE 399ug; MAGNESIUM 170mg; ZINC 2.3mg; SELENIUM 5.5ug
SERVES 4
INGREDIENTS
1 pound fresh asparagus, chopped
No-salt seasoning blend, adjusted to taste, or 2 tablespoons Dr. Fuhrman’s VegiZest
2 cups water
1 tablespoon Bragg Liquid Aminos
1 cup unsweetened soy, almond, or hemp milk
¼ cup raw cashews
¼ cup raw almonds
4 pitted dates
Chopped fresh cilantro, for garnish
DIRECTIONS
Simmer asparagus, VegiZest or other no-salt seasoning blend, water, and Bragg Liquid Aminos in a soup pot until asparagus is tender.
Blend asparagus and liquid in a high-powered blender with soy milk, cashews, almonds, and dates, until smooth.
Garnish with cilantro before serving.
PER SERVING: CALORIES 223; PROTEIN 9g; CARBOHYDRATES 30g; TOTAL FAT 9.3g; SATURATED FAT 1.7g; CHOLESTEROL 0.1mg; SODIUM 225mg; FIBER 5.2g; BETA-CAROTENE 916ug; VITAMIN C 8mg; CALCIUM 80mg; IRON 4.2mg; FOLATE 86ug; MAGNESIUM 88mg; ZINC 1.8mg; SELENIUM 7.4ug
SERVES 4
INGREDIENTS
1 large onion, chopped
3 cloves garlic, chopped
2 pounds zucchini (about 5 medium), chopped
1 teaspoon dried basil
½ teaspoon dried thyme
½ teaspoon dried oregano
4 cups no-salt-added or low-sodium vegetable broth
¼ cup raw cashews or ⅛ cup raw cashew butter
2 cups corn kernels (see Note)
4 cups baby spinach
¼ teaspoon black pepper, or to taste
DIRECTIONS
Add onion, garlic, zucchini, basil, thyme, oregano, and vegetable broth to a large soup pot. Bring to a boil, reduce heat, and simmer for 25 minutes or until zucchini is tender.
Pour into a food processor or high-powered blender (in batches, if necessary), add the cashews, and blend until smooth and creamy.
Return soup to the pot, add corn and baby spinach, bring to a simmer, and cook until spinach is wilted. Add water if needed to adjust consistency. Season with black pepper
NOTE: Use fresh or defrosted frozen corn kernels. If using fresh corn, boil 2 ears of corn until tender, about 4 minutes. Cut kernels from cobs with a sharp knife.
PER SERVING: CALORIES 195; PROTEIN 10g; CARBOHYDRATES 33g; TOTAL FAT 5.4g; SATURATED FAT 1.1g; SODIUM 431mg; FIBER 6.9g; BETA-CAROTENE 1,981ug; VITAMIN C 72mg; CALCIUM 102mg; IRON 3.3mg; FOLATE 165ug; MAGNESIUM 105mg; ZINC 1.8mg; SELENIUM 2.7ug
Dr. Fuhrman’s Famous Anticancer Soup
SERVES 10
INGREDIENTS
1 cup dried split peas and beans
4 cups water
6–10 medium zucchini
5 pounds carrots, juiced (5–6 cups juice; see Note)
2 bunches celery, juiced (2 cups juice; see Note)
2 tablespoons Dr. Fuhrman’s VegiZest
1 teaspoon Mrs. Dash no-salt seasoning
4 medium onions, chopped
3 leek stalks, coarsely chopped
2 bunches kale, collard greens, or other greens, tough stems and center ribs removed
1 cup raw cashews
2½ cups fresh mushrooms (shiitake, cremini, and/or white), chopped
DIRECTIONS
Place the split peas, beans, and water in a very large pot over low heat. Bring to a boil, reduce heat, and simmer. Add the zucchini whole to the pot. Add the carrot juice, celery juice, VegiZest, and Mrs. Dash.
Put the onions, leeks, and kale in a blender and blend with a little bit of the soup liquid. Pour this mixture into the soup pot.
Remove the softened zucchini with tongs and blend them in the blender with the cashews until creamy. Pour this mixture back into the soup pot. Add the mushrooms and continue to simmer the beans until soft, about 2 hours total cooking time.
NOTE: Use freshly juiced organic carrots and celery to maximize the flavor of this soup.
PER SERVING: CALORIES 322; PROTEIN 16g; CARBOHYDRATES 56g; TOTAL FAT 7.4g; SATURATED FAT 1.3g; SODIUM 130mg; FIBER 12g; BETA-CAROTENE 24,498ug; VITAMIN C 165mg; CALCIUM 236mg; IRON 5.6mg; FOLATE 174ug; MAGNESIUM 162mg; ZINC 2.8mg; SELENIUM 7.8ug
Ukrainian Sweet and Sour Cabbage Soup
SERVES 4
INGREDIENTS
4–6 unsulfured prunes, pitted (reduce to 3 prunes for diabetic or weight-loss diets)
2 Granny Smith apples, cored and quartered
5 cups water, divided
1 large onion, chopped
1 cup chopped carrots
2 cups unsweetened soy, hemp, or almond milk
¼ cup dried split peas
¼ cup hulled barley
½ head cabbage, coarsely chopped
1 teaspoon dried basil
1 teaspoon dried oregano
½ teaspoon dried thyme
Black pepper to taste
3 tablespoons lemon juice
½ cup raw walnuts, toasted then finely chopped
1 teaspoon caraway seeds
DIRECTIONS
Blend the prunes, apples, and 2 cups of the water in a high-powered blender until smooth and creamy.
Add to a large soup pot along with the remaining water, onion, carrots, nondairy milk, split peas, barley, cabbage, basil, oregano, thyme, and black pepper. Bring to a boil, reduce heat, cover, and simmer for 1 hour.
Stir in lemon juice, chopped walnuts, and caraway seeds.
PER SERVING: CALORIES 363; PROTEIN 18g; CARBOHYDRATES 55g; TOTAL FAT 12.8g; SATURATED FAT 1.4g; SODIUM 122mg; FIBER 14.7g; BETA-CAROTENE 3,125ug; VITAMIN C 55mg; CALCIUM 164mg; IRON 4mg; FOLATE 134ug; MAGNESIUM 117mg; ZINC 2.1mg; SELENIUM 11.7ug
SERVES 3
INGREDIENTS
10 ounces frozen green peas
1 small onion, chopped
1 clove garlic, chopped
1 bunch fresh mint leaves (save a few leaves for garnish)
No-salt seasoning blend, adjusted to taste, or 3 tablespoons Dr. Fuhrman’s VegiZest
3 cups water
3 dates, pitted
½ cup raw cashews or ¼ cup raw cashew butter
½ tablespoon Spike no-salt seasoning, or other no-salt seasoning to taste
4 teaspoons fresh lemon juice
4 cups shredded romaine lettuce or chopped baby spinach
2 tablespoons fresh snipped chives
DIRECTIONS
Simmer peas, onions, garlic, mint, and VegiZest or other no-salt seasoning blend in water for about 7 minutes.
Pour pea mixture into a high-powered blender or food processor. Add dates, cashews, no-salt seasoning, and lemon juice. Blend until smooth and creamy.
Add lettuce or spinach and let it wilt in hot liquid.
Pour into bowls and garnish with chives and mint leaves.
PER SERVING: CALORIES 301; PROTEIN 14g; CARBOHYDRATES 44g; TOTAL FAT 10.4g; SATURATED FAT 1.8g; SODIUM 180mg; FIBER 10.1g; BETA-CAROTENE 5,661ug; VITAMIN C 54mg; CALCIUM 150mg; IRON 8.4mg; FOLATE 219ug; MAGNESIUM 134mg; ZINC 2.7mg; SELENIUM 7.2ug
Golden Austrian Cauliflower Cream Soup
SERVES 4
INGREDIENTS
1 head cauliflower, cut into pieces
3 carrots, coarsely chopped
1 cup coarsely chopped celery
2 leeks, coarsely chopped
2 cloves garlic, minced
No-salt seasoning blend, adjusted to taste, or 2 tablespoons Dr. Fuhrman’s VegiZest
2 cups carrot juice (2 pounds carrots, juiced)
4 cups water
½ teaspoon nutmeg
1 cup raw cashews or ½ cup raw cashew butter
5 cups chopped kale leaves or baby spinach
DIRECTIONS
Place all the ingredients, except the cashews and kale, in a pot. Cover and simmer for 15 minutes or until the vegetables are just tender. Steam the kale until tender. If you are using spinach, there is no need to steam it; it will wilt in the hot soup.
In a food processor or high-powered blender, blend two-thirds of the soup liquid and vegetables with the cashews until smooth and creamy. Return to the pot and stir in the steamed kale (or raw spinach).
PER SERVING: CALORIES 354; PROTEIN 13g; CARBOHYDRATES 46g; TOTAL FAT 16.7g; SATURATED FAT 3.4g; SODIUM 202mg; FIBER 9.1g; BETA-CAROTENE 18,003ug; VITAMIN C 102mg; CALCIUM 176mg; IRON 5.8mg; FOLATE 233ug; MAGNESIUM 182mg; ZINC 3mg; SELENIUM 6.8ug
SERVES 10
INGREDIENTS
4 cups water
2½ cups carrot juice (2½ pounds carrots, juiced)
½ cup dried split peas
½ cup dried lentils
½ cup adzuki beans, soaked overnight
1 bunch kale, tough stems and center ribs removed and leaves coarsely chopped
1 bunch collard greens, tough stems and center ribs removed and leaves coarsely chopped
1 head broccoli, cut into florets
8 ounces shiitake mushrooms, cut in half
3 celery stalks, cut into 1-inch pieces
3 leeks, coarsely chopped
3 carrots, cut into 1-inch pieces
3 parsnips, cut into 1-inch pieces
3 medium onions, chopped
4 medium zucchini, cubed
4 cloves garlic, chopped
1 (28-ounce) can no-salt-added chopped tomatoes
No-salt seasoning blend, adjusted to taste, or ¼ cup Dr. Fuhrman’s VegiZest
2 tablespoons Mrs. Dash seasoning
¼ cup chopped fresh parsley
1 cup broccoli sprouts
DIRECTIONS
Place all the ingredients except the parsley and sprouts in a very large soup pot. Cover and bring to a simmer, cooking until the adzuki beans are tender, about 90 minutes.
In a food processor or high-powered blender, blend one-quarter of the soup until smooth. Return to the soup pot and stir in the parsley and broccoli sprouts.
PER SERVING: CALORIES 313; PROTEIN 18g; CARBOHYDRATES 64g; TOTAL FAT 1.4g; SATURATED FAT 0.2g; SODIUM 263mg; FIBER 15.6g; BETA-CAROTENE 26,932ug; VITAMIN C 114mg; CALCIUM 202mg; IRON 5mg; FOLATE 294ug; MAGNESIUM 105mg; ZINC 2.4mg; SELENIUM 6.6ug
» Talia Fuhrman
The first time I made this stew, it was gone in a day. My whole family devoured it! It’s super healthy, with interesting subtle flavors.
SERVES 6
INGREDIENTS
5 plum tomatoes, quartered
3 teaspoons olive oil, divided
3 cloves garlic, minced
1 large white onion, chopped
1 teaspoon cinnamon
1 teaspoon coriander
1 zucchini, chopped
1 yellow summer squash, chopped
1 red bell pepper, chopped
3 carrots, peeled and chopped
1 cup shiitake mushrooms
1½ cups cooked kidney or other beans* or 1 (15-ounce) can low-sodium or no-salt-added beans, drained
2 tablespoons fresh parsley, minced
1 tablespoon lemon juice
½ teaspoon garlic powder
½ teaspoon onion powder
No-salt seasoning blend, adjusted to taste, or 1 tablespoon Dr. Fuhrman’s MatoZest
½ teaspoon Mrs. Dash or black pepper to taste
¼ cup toasted raw almonds, chopped (see box on next page)
* Use ½ cup dried beans; see bean cooking instructions.
DIRECTIONS
Preheat the oven to 475°F.
Place tomatoes on a nonstick baking pan and toss with 1 teaspoon olive oil. Bake for 20 minutes, until tomatoes are soft and beginning to brown. Remove from oven, cool, and chop coarsely. Set aside.
In a large pot over low heat, add garlic, onion, 2 teaspoons olive oil, and 1 tablespoon water. Cook until onions are translucent, about 5 to 8 minutes. Stir in cinnamon and coriander and heat for another few minutes. Add zucchini, yellow squash, red pepper, parsley, carrots, and mushrooms and cook for 8 to 10 minutes. Add water as needed. Stir in roasted tomatoes and beans and continue to cook over medium heat for 20 minutes, checking and stirring often. Add water and adjust heat as needed. Add lemon juice, garlic powder, onion powder, MatoZest or other no-salt seasoning blend, and black pepper. (Add seasonings gradually and adjust spice levels to your liking.) Cook for another few minutes and remove from heat. Let sit for 30 minutes. Stir in chopped almonds before serving.
PER SERVING: CALORIES 146; PROTEIN 11g; CARBOHYDRATES 25g; TOTAL FAT 3.1g; SATURATED FAT 0.4g; SODIUM 42mg; FIBER 7.1g; BETA-CAROTENE 3,769ug; VITAMIN C 59mg; CALCIUM 63mg; IRON 2.2mg; FOLATE 116ug; MAGNESIUM 53mg; ZINC 1.1mg; SELENIUM 2.5ug
SERVES 4
INGREDIENTS
1 large eggplant, chopped into ¾-inch pieces
2 medium red bell peppers, coarsely chopped
1 large onion, chopped
4 medium zucchini, chopped into ¾-inch pieces
1 cup no-salt-added or low-sodium pasta sauce
2–4 cloves garlic, chopped
½ teaspoon cinnamon
½ teaspoon ground coriander
½ teaspoon turmeric
1 cup carrot juice (1 pound carrots, juiced)
½ cup water
1½ cups cooked garbanzo beans* (chickpeas) or 1 (15-ounce) can no-salt-added or low-sodium garbanzo beans, drained
⅓ cup fresh parsley, chopped
12 ounces fresh spinach
* Use ½ cup dried beans; see cooking instructions.
DIRECTIONS
Sauté eggplant, peppers, and onion in a small amount of water, covered, for 5 minutes, stirring occasionally. Add zucchini, cover, and cook an additional 3 minutes. Add the pasta sauce, garlic, cinnamon, coriander, turmeric, carrot juice, water, and garbanzo beans. Cover and cook over low heat 25 minutes, or until eggplant is tender.
Add half the parsley and simmer 30 seconds. Taste and adjust seasonings. Stir in remaining parsley and spinach. Spinach will wilt in hot stew.
NOTE: May be served hot or at room temperature.
PER SERVING: CALORIES 312; PROTEIN 15g; CARBOHYDRATES 58g; TOTAL FAT 5.9g; SATURATED FAT 0.8g; SODIUM 147mg; FIBER 15.8g; BETA-CAROTENE 12,282ug; VITAMIN C 159mg; CALCIUM 210mg; IRON 6.6mg; FOLATE 409ug; MAGNESIUM 186mg; ZINC 2.7mg; SELENIUM 5.4ug
SERVES 4
INGREDIENTS
1 large onion, diced into ½-inch pieces
1 red bell pepper, seeded and thinly sliced
2 teaspoons chopped fresh rosemary
No-salt seasoning blend, adjusted to taste, or 2 tablespoons Dr. Fuhrman’s MatoZest
⅛ teaspoon crushed red pepper flakes
1 pound portobello mushrooms, sliced ⅜ inch thick
1 pound shiitake mushrooms, sliced
2 cloves garlic, minced
3 tablespoons tomato paste
4 cups low-sodium or no-salt-added mushroom or vegetable broth
1 tablespoon sherry vinegar
2 tablespoons fresh parsley or tarragon, chopped
DIRECTIONS
Water-sauté the onion, bell pepper, and rosemary, stirring occasionally until tender, about 8 minutes. Season with MatoZest or other no-salt seasoning blend and red pepper flakes.
Add the mushrooms and sauté until tender and juicy, about 5 minutes. Add the garlic, tomato paste, vegetable broth, and sherry vinegar. Simmer over low heat for 15 minutes. Garnish with parsley or tarragon.
PER SERVING: CALORIES 124; PROTEIN 9g; CARBOHYDRATES 17g; TOTAL FAT 1.7g; SATURATED FAT 0.1g; SODIUM 139mg; FIBER 4g; BETA-CAROTENE 1,289ug; VITAMIN C 53mg; CALCIUM 35mg; IRON 2.2mg; FOLATE 60ug; MAGNESIUM 36mg; ZINC 1.4mg; SELENIUM 22.2ug
SERVES 4
INGREDIENTS
2 large leeks, white and pale green parts only, washed thoroughly and cut into ½-inch slices
3 medium carrots, peeled and chopped
3 cloves garlic, chopped
3 cups shiitake mushrooms, sliced
6 cups low-sodium or no-salt-added vegetable broth
3 cups cooked white beans* or 2 (15-ounce) cans low-sodium or no-salt-added white beans, drained
5 cups watercress, stems removed
1 teaspoon herbes de Provence
Black pepper to taste
* Use 1 cup dried beans; see bean cooking instructions.
DIRECTIONS
Heat ⅛ cup water in a soup pot. Add leeks, carrot, and garlic and water-sauté until tender, about 3 minutes. Add mushrooms and cook an additional 3 minutes or until mushroom juices are released. Add vegetable broth, beans, watercress, and herbes de Provence and simmer for 15 minutes.
Ladle half of the soup into a food processor or high-powered blender and puree until smooth. Return to pot. Season with pepper.
NOTE: For a nonvegan option, add 4 ounces of chicken along with the vegetable broth, simmer until cooked through, remove from pot, slice or shred into small pieces, and return to soup.
PER SERVING: CALORIES 284; PROTEIN 23g; CARBOHYDRATES 47g; TOTAL FAT 3.3g; SATURATED FAT 0.9g; SODIUM 173mg; FIBER 12.4g; BETA-CAROTENE 5,434ug; VITAMIN C 30mg; CALCIUM 204mg; IRON 5.1mg; FOLATE 188ug; MAGNESIUM 104mg; ZINC 2.1mg; SELENIUM 13.3ug
SERVES 4
INGREDIENTS
3 cups carrot juice (3 pounds carrots, juiced)
1½ pounds fresh tomatoes, chopped or 1 (26-ounce) BPA-free carton no-salt-added chopped tomatoes
¼ cup unsalted, unsulfured dried tomatoes, chopped
2 celery stalks, chopped
1 small onion, chopped
1 leek, chopped
1 large shallot, chopped
3 cloves garlic, chopped
No-salt seasoning blend, adjusted to taste, or 2 tablespoons Dr. Fuhrman’s MatoZest
1 teaspoon dried thyme, crumbled
1 small bay leaf
½ cup raw almonds
¼ cup hemp seeds
¼ cup chopped fresh basil
5 ounces baby spinach
DIRECTIONS
In a large saucepan, add all ingredients except the almonds, hemp seeds, basil, and spinach. Simmer for 30 minutes. Discard the bay leaf.
Remove 2 cups of the vegetables with a slotted spoon and set aside. Puree the remaining soup with the almonds and hemp seeds in a high-powered blender until smooth. Return the pureed soup along with the reserved vegetables to the pot. Stir in the basil and spinach and heat until spinach is wilted.
PER SERVING: CALORIES 300; PROTEIN 16g; CARBOHYDRATES 43g; TOTAL FAT 12g; SATURATED FAT 1g; SODIUM 208mg; FIBER 10g; BETA-CAROTENE 20,201ug; VITAMIN C 58mg; CALCIUM 211mg; IRON 4.9mg; FOLATE 147ug; MAGNESIUM 148mg; ZINC 1.8mg; SELENIUM 3ug
SERVES 4
INGREDIENTS
1 medium onion, chopped
2 cloves garlic, chopped
1 jalapeño chili, seeded and minced
1½ cups cooked kidney or pinto beans* or 1 (15-ounce) can low-sodium or no-salt-added kidney beans, drained
½ cup green bell pepper, cut into strips
½ cup red bell pepper, cut into strips
2 cups corn kernels
2 cups low-sodium or no-salt-added vegetable stock
3 cups chopped acorn, butternut, or carnival squash, peeled and cut into ¾-inch chunks
1 teaspoon ground cumin
1½ cups diced tomatoes, fresh or packaged in BPA-free cartons
1 teaspoon dried oregano
⅛ teaspoon ground pepper
5 ounces spinach
¼ cup raw pumpkin seeds, lightly toasted
* Use ½ cup dried beans; see bean cooking instructions.
DIRECTIONS
Heat 2 tablespoons water in a soup pot, add the onion, and sauté until tender. Add the garlic and jalapeño and continue to sauté for an additional minute.
Add remaining ingredients except spinach and pumpkin seeds. Bring to a boil, reduce heat, and simmer until all the vegetables are tender, about 25 minutes. Add additional vegetable broth if needed to adjust consistency. Stir in spinach and heat until wilted.
Serve topped with toasted pumpkin seeds.
PER SERVING: CALORIES 378; PROTEIN 22g; CARBOHYDRATES 66g; TOTAL FAT 8g; SATURATED FAT 1.7g; CHOLESTEROL 8.4mg; SODIUM 86mg; FIBER 11.8g; BETA-CAROTENE 4,406ug; VITAMIN C 108mg; CALCIUM 141mg; IRON 6.1mg; FOLATE 258ug; MAGNESIUM 173mg; ZINC 3.3mg; SELENIUM 9.2ug
Too-Busy-To-Cook Vegetable Bean Soup
SERVES 6
INGREDIENTS
3 cups frozen corn, thawed, divided
2 cups unsweetened soy, hemp, or almond milk
4 cups frozen chopped kale
2 cups frozen chopped broccoli
2 cups frozen oriental vegetables
2 cups carrot juice
3 cups cooked beans* or 2 (15-ounce) cans low-sodium or no-salt-added beans
No-salt seasoning blend, adjusted to taste, or 2 tablespoons Dr. Fuhrman’s VegiZest
* Use 1 cup dried beans; see bean cooking instructions.
DIRECTIONS
Blend 1½ cups of the corn with the milk. Pour into a large pot. Add remaining ingredients and bring to a boil. Reduce heat, cover, and simmer for 35 minutes.
To make an extra creamy version of this recipe, blend half of the cooked soup until creamy and add back to the pot.
PER SERVING: CALORIES 323; PROTEIN 19g; CARBOHYDRATES 61g; TOTAL FAT 3.4g; SATURATED FAT 0.5g; SODIUM 126mg; FIBER 15.5g; BETA-CAROTENE 8,373ug; VITAMIN C 66mg; CALCIUM 181mg; IRON 4.9mg; FOLATE 230ug; MAGNESIUM 135mg; ZINC 2.3mg; SELENIUM 8ug
SERVES 8
INGREDIENTS
2 cups red lentils
2 tablespoons tomato paste (see box)
½ cup smooth, natural, no-salt peanut butter, at room temperature
No-salt seasoning blend, adjusted to taste, or ¼ cup Dr. Fuhrman’s MatoZest
4 cups carrot juice (4 pounds carrots, juiced)
2 cups frozen chopped onion
16 ounces frozen okra, thawed and cut in half crosswise
16 ounces frozen chopped kale or collard greens
1½ cups chopped tomatoes, fresh or packaged in BPA-free cartons
1 medium sweet potato, chopped
4 cloves garlic, minced or pressed
1 tablespoon chili powder
Pinch of cayenne pepper
DIRECTIONS
In a large saucepan, simmer red lentils in 3 cups of water for 15 minutes.
In a mixing bowl, whisk together tomato paste, peanut butter, MatoZest or other no-salt seasoning blend, and carrot juice, then add to simmering lentils.
Add remaining ingredients and bring to a boil. Reduce heat, cover, and simmer for about 20 minutes. Uncover and simmer another 20 minutes.
PER SERVING: CALORIES 399; PROTEIN 23g; CARBOHYDRATES 62g; TOTAL FAT 9.5g; SATURATED FAT 1.9g; SODIUM 125mg; FIBER 21g; BETA-CAROTENE 18,428ug; VITAMIN C 45mg; CALCIUM 211mg; IRON 6.2mg; FOLATE 354ug; MAGNESIUM 150mg; ZINC 3.6mg; SELENIUM 7.2ug
Tuscan Cannellini Bean Soup with a Chiffonade of Collard Greens
SERVES 6
INGREDIENTS
1 cup unsulfured, unsalted dried tomatoes
½ cup unsweetened soy, hemp, or almond milk
1 cup finely chopped onions
2 cloves garlic, minced
1 tablespoon fresh oregano
1 tablespoon fresh rosemary
1½ cups cooked cannellini beans* or 1 (15-ounce) can no-salt-added or low-sodium cannellini beans
1½ cups diced tomatoes, fresh or packaged in BPA-free cartons
1½ cups no-salt-added tomato puree
3 cups no-salt-added or low-sodium vegetable broth
1 cup water
No-salt seasoning blend, adjusted to taste, or 1 tablespoon Dr. Fuhrman’s MatoZest
6 cups collard greens, cut chiffonade (very thinly sliced)
2 tablespoons sherry vinegar or Dr. Fuhrman’s Black Fig Vinegar
½ teaspoon freshly ground black pepper
2 tablespoons fresh basil
* Use ½ cup dried beans; see bean cooking instructions.
DIRECTIONS
Soak the dried tomatoes in soy milk for 1 hour to soften. Drain, reserving soy milk. Chop tomatoes finely and set aside.
Water-sauté onions and garlic in a large pot, stirring constantly. Add dried tomatoes, reserved soy milk, oregano, rosemary, beans, diced tomatoes, tomato puree, broth, water, and MatoZest or other no-salt seasoning blend. Bring to a boil. Lower heat and simmer for about 20 minutes. Add the sliced greens just before serving and bring to a simmer, no longer than 2 minutes.
Before serving, stir in vinegar, black pepper, and fresh basil.
PER SERVING: CALORIES 247; PROTEIN 17g; CARBOHYDRATES 43g; TOTAL FAT 3.7g; SATURATED FAT 1g; CHOLESTEROL 8.4mg; SODIUM 282mg; FIBER 8.5g; BETA-CAROTENE 3,565ug; VITAMIN C 35mg; CALCIUM 161mg; IRON 5.2mg; FOLATE 148ug; MAGNESIUM 85mg; ZINC 2.4mg; SELENIUM 9.4ug
SERVES 4
INGREDIENTS
1 cup dry yellow lentils, rinsed
4 cups water
½ teaspoon ground turmeric
1 medium onion, chopped
4 cloves garlic, minced
1 tablespoon minced fresh ginger
½ teaspoon ground coriander
1 teaspoon ground cumin
¼ teaspoon black pepper
2 mangoes, peeled and diced
3 cups coarsely chopped spinach
½ cup chopped fresh cilantro
DIRECTIONS
Combine lentils, water, and turmeric in a large saucepan. Bring to a boil, reduce heat, partially cover, and cook, stirring occasionally, for 15 minutes.
Meanwhile, water-sauté onion until almost tender, about 3 minutes. Add garlic and ginger and cook for an additional 2 minutes. Add coriander, cumin, and black pepper.
Stir the onion mixture and mangoes into the lentils. Return to a simmer and cook, stirring occasionally, until lentils are very tender, about 15 minutes. Stir in spinach and cilantro and heat until spinach is wilted.
PER SERVING: CALORIES 265; PROTEIN 14g; CARBOHYDRATES 52g; TOTAL FAT 1.1g; SATURATED FAT 0.2g; SODIUM 38mg; FIBER 18.1g; BETA-CAROTENE 2,070ug; VITAMIN C 44mg; CALCIUM 91mg; IRON 4.8mg; FOLATE 300ug; MAGNESIUM 95mg; ZINC 2.6mg; SELENIUM 5.5ug
SERVES 3
INGREDIENTS
1 large cucumber, peeled and sliced into large pieces
1 large red bell pepper, seeded and sliced into large pieces
1½ cups diced fresh tomatoes, fresh or packaged in BPA-free cartons
1 cup low-sodium roasted red peppers, in vinegar, drained
2 cups no-salt-added or low-sodium tomato juice
1½ cups mild or medium no-salt-added or low-sodium salsa
½ cup fresh cilantro
2 tablespoons red wine vinegar
No-salt seasoning blend, adjusted to taste, or 1 tablespoon Dr. Fuhrman’s MatoZest
Additional cucumber slices
DIRECTIONS
Place cucumbers and fresh red bell peppers in a food processor. Pulse until chopped in small pieces. Add tomatoes and roasted red peppers. Pulse again until finely chopped. Add tomato juice, salsa, cilantro, vinegar, and MatoZest or other no-salt seasoning blend and pulse until well mixed.
Cover and chill for at least 2 hours to allow flavors to mingle.
Before serving, garnish with cucumber slices. Serve chilled.
PER SERVING: CALORIES 106; PROTEIN 10g; CARBOHYDRATES 23g; TOTAL FAT 0.9g; SATURATED FAT 0.1g; SODIUM 51mg; FIBER 5.7g; BETA-CAROTENE 3,566ug; VITAMIN C 176mg; CALCIUM 63mg; IRON 2.2mg; FOLATE 121ug; MAGNESIUM 63mg; ZINC 0.9mg; SELENIUM 0.8ug
SERVES 6
INGREDIENTS
1 seedless watermelon, ½ cubed and ½ diced
5 cucumbers, 3 chopped, 2 diced
1 red bell pepper, finely diced
¼ cup minced shallots
3 organic limes, juiced and zested
½ bunch mint, finely chopped
DIRECTIONS
Puree cubed watermelon and chopped cucumbers in a blender. You will need to work in batches. Allow to chill at least 1 hour. Add diced watermelon and cucumber to the juice along with red pepper, shallots, lime juice, zest, and mint.
PER SERVING: CALORIES 277; PROTEIN 7g; CARBOHYDRATES 70g; TOTAL FAT 1.5g; SATURATED FAT 0.2g; SODIUM 15mg; FIBER 5.7g; BETA-CAROTENE 2,567ug; VITAMIN C 79mg; CALCIUM 119mg; IRON 3.6mg; FOLATE 51ug; MAGNESIUM 115mg; ZINC 1.4mg; SELENIUM 3.9ug
Black Bean and Butternut Squash Chili
SERVES 5
INGREDIENTS
2 cups chopped onions
3 cloves garlic, chopped
2½ cups chopped (½-inch pieces) butternut squash
4½ cups cooked black beans* or 3 (15-ounce) cans low-sodium or no-salt-added black beans, drained
2 tablespoons chili powder
2 teaspoons ground cumin
2½ cups low-sodium or no-salt-added vegetable broth
1½ cups diced tomatoes, fresh or packaged in BPA-free cartons
1 bunch Swiss chard, tough stems removed, chopped
* Use 1½ cups dried beans; see bean cooking instructions.
DIRECTIONS
Add all ingredients, except Swiss chard, to a large pot. Bring to a boil, reduce heat, and simmer, uncovered, until squash is tender, about 20 minutes.
Stir in Swiss chard and simmer until chard is tender, about 4 minutes longer.
PER SERVING: CALORIES 379; PROTEIN 24g; CARBOHYDRATES 68g; TOTAL FAT 4.2g; SATURATED FAT 1.1g; CHOLESTEROL 8.4mg; SODIUM 177mg; FIBER 19g; BETA-CAROTENE 6,685ug; VITAMIN C 44mg; CALCIUM 151mg; IRON 6mg; FOLATE 300ug; MAGNESIUM 190mg; ZINC 3.4mg; SELENIUM 9.5ug
SERVES 4
INGREDIENTS
1 onion, diced
2 cloves garlic, minced
1 green bell pepper, chopped
1 cup fresh or frozen corn kernels
1 zucchini, diced
8 ounces mushrooms, sliced
3 cups diced tomatoes, fresh or packaged in BPA-free cartons
3 cups cooked kidney or pinto beans* or 2 (15-ounce) cans low-sodium or no-salt-added kidney beans
½ cup water
2 tablespoons chili powder
2 teaspoons cumin
½ teaspoon oregano
Dash of cayenne pepper, or to taste
* Use 1 cup dried beans; see cooking instructions.
DIRECTIONS
Combine all ingredients in a crock pot. Cover and cook on low for 7 hours.
PER SERVING: CALORIES 286; PROTEIN 21g; CARBOHYDRATES 55g; TOTAL FAT 2.5g; SATURATED FAT 0.4g; SODIUM 62mg; FIBER 14.9g; BETA-CAROTENE 1,334ug; VITAMIN C 60mg; CALCIUM 105mg; IRON 4.7mg; FOLATE 243ug; MAGNESIUM 105mg; ZINC 2.4mg; SELENIUM 7.7ug
SERVES 6
INGREDIENTS
3 cups diced tomatoes, fresh or packaged in BPA-free cartons
5 cups chopped fresh broccoli or 1 pound frozen chopped broccoli
1 cup fresh or frozen chopped onions
2½ cups corn kernels
½ cup goji berries
2 large zucchini, diced
4 ounces chopped mild green chilies
4 teaspoons chili powder, or more to taste
2 teaspoons cumin
3 cloves garlic, minced
1½ cups cooked pinto beans* or 1 (15-ounce) can low-sodium or no-salt-added pinto beans, drained
1½ cups cooked black beans* or 1 (15-ounce) can low-sodium or no-salt-added black beans, drained
1½ cup cooked red kidney beans* or 1 (15-ounce) can low-sodium or no-salt-added kidney beans, drained
* Use ½ cup of each type of dried beans; see bean cooking instructions.
DIRECTIONS
Cover and simmer all ingredients, except beans, for 20 minutes. Add beans and cook for an additional 10 minutes.
NOTE: The Spiced Sweet Potato Cornbread makes a nice side dish.
PER SERVING: CALORIES 495; PROTEIN 32g; CARBOHYDRATES 95g; TOTAL FAT 2.9g; SATURATED FAT 0.5g; SODIUM 170mg; FIBER 26.4g; BETA-CAROTENE 1,244ug; VITAMIN C 113mg; CALCIUM 181mg; IRON 8.9mg; FOLATE 477ug; MAGNESIUM 178mg; ZINC 3.6mg; SELENIUM 8.2ug