Adzuki Bean Soup

This is another medicinal vegan/macrobiotic recipe from Ann Gentry's "Vegan Family Meals" Cookbook. A great soup to create when you're feeling nutritionally depleted and want to incorporate something ultra healthy. The best part is that you can store leftover soup in single serving Tupperware in the freezer. Keeps well for one month in the freezer and 2 days covered and refrigerated.

Ingredients
7 cups water
2 cups dried adzuki beans, rinsed
1 (6" x 1 half") dried kombu
2 tsp fine sea salt
2 large onions, finely chopped
3 large carrots, peeled and finely diced
4 celery stalks, finely diced
2 medium turnips, peeled and finely diced
2 tbs tamari or soy sauce
1 (2") piece fresh ginger, peeled and finely chopped
2 tsp minced garlic
1 tsp dried thyme
1 tsp freshly ground black pepper
* 2-3 dashes of hot pepper sauce!

Directions

1. Combine the water, adzuki beans and kombu in a heavy pot and bring to a boil over high heat.
2. Decrease the heat to medium-low, the cover and simmer until the beans are semi-soft, about 25 minutes.
3. As the beans boil, skim off any foam that rises to the top. Uncover the beans and stir in salt; cook for 5 more minutes. Make sure the beans are not tender at this point.
4. Increase the heat to medium-high. Add the onions to the beans and bring to a simmer.
5. Decrease the heat again to medium-low. Cover and simmer, stirring occasionally, until the onions are translucent, about 15 minutes.
6. Stir in the carrots, celery, turnips, tamari, ginger, garlic, thyme and black pepper. Cover and cook and cover until the soup thickens slightly but is still loose and pourable and the beans are tender, about 25 minutes.
7. Ladle the soup into bowls add stir in hot sauce, if desired.
   

Turkish Lentil Soup

One of my favorite soup recipes from Real Food Daily owner, Ann Gentry's cookbook, "The Real Food Daily Cookbook."

Ingredients
2 tbs olive oil

2 onions, chopped

6 cloves garlic, minced

2 tbs fresh rosemary, chopped

1 bay leaf

1/2 tsp cayenne

1/2 cup medium-coarse bulgur

1 (14 1/2-oz) can whole tomatoes

1/4 cup tomato paste

10 cups vegetable stock or water

1 3/4 cups dried lentils, picked through and rinsed

4 cups lightly packed fresh spinach leaves (6 oz)

1/2 cup fresh chopped parsley

2 1/2 tsp sea salt

1/2 tsp black pepper

Directions

1. Heat the olive oil in a heavy stockpot. Add the onions to saute for 8 minutes, or until translucent.
2. Stir in the garlic, rosemary, bay leaf, cayenne and then the bulgur. Saute over medium heat for 5 minutes, or until the bulgur is lightly toasted and the onions are golden brown.
3. Squeeze the tomatoes into the bulgur mixture and add the juices from the can. Stir in the tomato paste, and then the stock and lentils. Bring to a simmer over high heat.
4. Decrease the heat to medium-low, cover, and simmer, stirring occasionally, for 25 minutes, or until the lentils are tender.
5. Stir in the spinach until just tender and add parsley, salt and pepper. Simmer 2 minutes longer, or until the spinach wilts.
6. Discard the bay leaf and season to taste with additional salt and pepper, if desired.
   

The soup will keep for 2 days, covered and refrigerated.
Serves: 6-8

Quinoa Vegetable Soup

From the Real Food Daily Cookbook

Ingredients
3/4 cup quinoa
1 tablespoon canola oil
2 onions, finely diced
3 carrots, peeled and finely diced
3 stalks celery, finely diced
2 zucchini, finely diced
1/2 cup yellow corn kernels
1 red bell pepper, finely diced
1 tablespoon minced garlic
2 teaspoons sea salt
12 cups low-sodium vegetable stock
1 28-ounce can whole, peeled tomatoes
1 tablespoon ground cumin
2 teaspoons ground coriander
1/3 cup finely chopped fresh cilantro
Freshly ground black pepper


Directions
1. Rinse quinoa well, and drain. Heat large, heavy skillet over medium heat. Add quinoa, and stir constantly for 10 minutes, or until the moisture evaporates and the quinoa crackles and becomes golden. Transfer quinoa to a bowl, and set aside.

2. Heat oil in large, heavy stockpot over medium-high heat. Add onions, carrots, and celery. Sauté for 12 minutes.

3. Add zucchini, corn, red pepper, garlic, and salt. Sauté 3 minutes longer, or until vegetables begin to release their juices.

4. Add stock, cover, and bring to a boil over high heat. Stir in the toasted quinoa, and simmer over medium-low heat, stirring occasionally for 10 minutes or until quinoa is almost tender.

5. Squeeze the tomatoes into the soup, and add the juices from the can; then stir in the cumin and coriander. Simmer uncovered, stirring occasionally, for 10 minutes or until quinoa is tender.

6. Stir in the cilantro, and season to taste with pepper and more salt, if desired.

Serves 10 to 12
Nutrition info:
156 calories
4 g fat
1 g saturated fat
0 mg cholesterol
9 g protein
23 g carbohydrates
152 mg sodium

Kale and White Bean Soup

This is a low-calorie, easy, and ultra healthy soup recipe from Kim Barnouin's "Skinny Bitch Cookbook." This soup is great way to start incorporating kale and miso into your diet.

Ingredients
2 tbs grapeseed oil
1/2 onion, finely chopped
1 garlic clove, chopped
1 cup (130 g) peeled and chopped carrots
1 celery stalk, chopped
1/2 cup (75 g) peeled and cubed potatoes
2 tbs tomato paste
6 cups water
2 tbs white miso paste
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp salt
2 cups (135 g) chopped kale, hard spine removed
1 (14 ounce/400 g) can white beans, drained and rinsed
1/4 tsp dried thyme
1 tbs fresh basil, chopped
Pinch of pepper

Directions
1. Heat oil in a large saucepan over medium heat.
2. Add the onion and saute until golden brown, about 4 minutes.
3. Add the garlic, carrots, celery, potatoes and tomato paste. Saute until the ingredients are well combined.
4. Add the water, miso, cumin, coriander and salt and bring to a boil.
5. Lower the heat and simmer for 30 minutes.
6. Add the kale, white beans and thyme. Simmer another 30 minutes.
7. Garnish with basil and pepper before serving.

6 Servings.

Each serving
Calories: 150
Fat: 5g
Fiber: 5g
Protein: 5g

White Bean Soup

A delicious high-protein, low calorie dinner recipe from Tony Horton's book, "Bring It!"

Ingredients
2 tbs olive oil
4 cloves garlic, diced
2 shallots, diced
2 cups low-sodium vegetable broth
1/4 tsp parsley
1/4 tsp sage
1/4 tsp rosemary
1/4 tsp thyme
1/2 tsp sea salt
2 cans (15 oz.) white kidney beans, rinsed & drained
2 cans (15 oz.) white navy beans, rinsed & drained
1 1/2 cups almond/soy/rice milk
salt & pepper
chives, chopped

Directions
1. Heat the oil in a large stockpot over medium heat.
2. Saute the garlic and shallots until translucent
3. Add broth, parsley, sage, rosemary, thyme salt, 1 can of kidney beans and 1 can of navy beans. Simmer for 15 minutes.
4. Turn off heat and let the mixture cool for 15 minutes.
5. After it has cooled, put mixture in blender or food processor and puree.
6. Add milk and puree until the mixture is smooth.
7. Return the pureed mixture to the pot and add remaining kidney and navy beans.
8. Return to a boil and simmer for an additional 20 minutes.
9. Add salt and pepper to taste before serving.
9. Garnish with chives. Serve hot.