On The First Day of Christmas, My True Love Made For Me……

Lets start the holiday feasting with a warm and hearty soup that’s packed with protein. This soup contains plenty of healthy ingredients such as, black beans, pumpkin seeds, kale and garlic which all combine so well to make it taste amazing! In addition to being so healthy, its fast and easy to make!

Spicy Black Bean Soup

Ingredients

• 1 – 15 oz can black beans
• 1 – 15 oz can yellow corn
• 1 – 15 oz can diced tomatoes
• 1 zucchini diced
• 4 cloves garlic
• 1 onion diced
• 1 cup collard greens or kale chopped
• 4 cups vegetable broth
• 1 tsp taco seasoning
• 1/2 tsp red chili powder
• 1/2 tsp ground cumin
• 1/2 green jalapeno minced
• 1/4 cup pumpkin seeds or sunflower seeds
• 1/2 cup chopped cilantro
• sea salt and black pepper to taste
• 1 tsp coconut oil

Directions

• In a large stock pot heat coconut oil and saute onions until translucent
• Add garlic and zucchini
• Add vegetable broth, black beans, corn and diced tomatoes and bring to boil
• Add red chili powder, ground cumin, taco seasoning, jalapeno, sea salt and black pepper
• Reduce heat to simmer, add collard greens or kale, pumpkin seeds or sunflower seeds and simmer for 15 minutes
• Turn stove off and add chopped cilantro
• Serve and Enjoy!

Serves: 4

Prep time and cook time: 30 min

Shitake Mushroom Soup

Ingredients:

• 6 whole dried medium shiitake mushrooms
• 6 cups warm water
• 4 medium-sized pieces wakame seaweed
• 1 medium onion, diced
• 3 medium cloves garlic, chopped
• 2 tbsp minced fresh ginger
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 3 tbsp minced scallion greens for garnish
• sea salt and black pepper to taste

Directions:

1. Rinse mushrooms and wakame and soak in 2 cups of warm water for about 10 minutes, or until soft. Save water.
2. Heat 1 tbsp mushroom-seaweed water in medium-sized soup pot
3. Add onion and sauté over medium heat for about 5 minutes stirring frequently
4. Add garlic and ginger and continue to sauté for another minute.
5. When mushrooms and wakame are soft, slice the mushrooms thin and chop the seaweed. Cut out stems when slicing mushrooms and discard.
6. Add to soup pot along with soaking water, and 4 more cups of water.  Bring to a boil on high heat
7. Once it comes to a boil, reduce heat to medium and simmer uncovered for about 10 minutes.
8. Season with soy sauce, rice vinegar, salt, and pepper. Add minced scallion and serve

Cook time and prep time: 30 min

Serves: 4

Recipe courtesy of whfoods.org with adjustments made by me

Coconut Lentil Soup

Ingredients

• 1 cup yellow split peas
• 1 cup red split lentils
• 7 cups water
• 1 medium carrot, diced
• 2 tbsp fresh peeled minced ginger
• 2 tbsp curry powder
• 2 tsp coconut oil
• 8 green onions, thinly sliced
• 2 cloves garlic
• 1/3 cup tomato paste
• 1 can coconut milk
• sea salt to taste
• handful cilantro chopped

Directions

• Wash the split peas and lentils under warm water and rinse until the water is no longer murky
• Place them in a large stock pot and cover with water and bring to a boil
• Reduce heat to a simmer, add the carrot and 1 tbsp of ginger
• Cover and simmer for about 30 min or until the split peas or soft
• In a small skillet heat coconut oil on low heat, add the curry powder, and brown lightly, then add the green onions, and the remaining ginger
• Saute for 2 min stirring constantly, then add the tomato paste and saute for another 2 minutes
• Add this mixture to the simmering lentils, along with the coconut milk, and the sea salt
• Simmer uncovered for 20 min to thicken the soup.  Add water if you like it to be a thinner consistency
• Garnish with green onions and cilantro and serve

Serves: 6

Prep time and Cook time: 45 min

Recipe courtesy of www.101cookbooks.com with adjustments made by me!

 

 

 

Kale and Sweet Potato Soup

Ingredients

• 1 tsp coconut oil
• 1 cup chopped sweet onion
• 1 cup chopped celery
• 1 cup chopped carrots
• 2 cloves garlic minced
• sea salt and black pepper to taste
• 4 cups vegetable broth
• 6 cups peeled, cubed sweet potatoes
• 4 cups chopped kale

Directions

• In large saucepan, heat oil over medium high heat
• Add onion, garlic, celery and carrot, salt and pepper
• Cook until tender, about 5 minutes
• Pour in broth and bring to boil
• Add sweet potato and reduce heat to maintain a simmer
• Cover and cook until sweet potatoes are tender and crisp, about 10 minutes
• Stir in kale and cook 10 minutes more
• Use a hand blender to blend the soup until smooth
• Serve warm

Serves: 4-6

Cook Time and Prep Time: 50 min

Mediterranean Roasted Vegetable Soup

Ingredients

• 1 tablespoon grape seed oil
• 5 garlic cloves, peeled
• 2 potatoes, diced 1 cm thick
• 2 peppers (green and yellow), diced 1 cm thick
• 1⁄2 tsp fresh rosemary, finely chopped
• 1 yellow zucchini, halved lengthwise and cut crosswise into 1 cm pieces
• 1 large red onion, cut into 1 cm chunks
• 1 1⁄2 cups carrot juice
• 4 Italian or roma tomatoes, diced
• 1 teaspoon fresh tarragon

Directions

• Preheat the oven to 450°F (230°C)
• Combine the grape seed oil and garlic in a roasting pan and roast until the oil begins to sizzle, about 5 minutes
• Add the potatoes, peppers and rosemary, and toss to coat
• Roast until the potatoes begin to colour and soften, about 15 minutes
• Add the yellow zucchini and the onion, and roast until the zucchini is tender, about 15 minutes
• In a medium saucepan, combine the carrot juice, tomatoes and tarragon and bring to a boil over medium heat
• Spoon the roasted vegetable mixture into the saucepan
• Pour a little water into the roasting pan and stir. Making sure to scrape up any browned bits that cling to the pan
• Pour the pan juices into the saucepan
• Cook until heated through, about 2 minutes, then serve

Prep time and cook time: 60 min

Serves: 4

recipe courtesy of besthealthmag.ca

Homemade Vegetable Broth

Ingredients

• 2 medium yellow onions sliced
• 2 medium carrots, peeled and sliced
• 5 stalks celery, sliced
• 3 cloves garlic cut in half
• 1 medium potato cut into 1-inch chunks
• 4 bay leaves
• 2 tsp whole black peppercorns
• 8 sprigs parsley
• 16 cups water

Directions

• Place all ingredients in a large pot
• Bring to boil over high heat
• Reduce to simmer and cook for another 2 hours
• Strain and discard solids
• Cool and refrigerate for upto 3 days
• Stir before using if broth separates

recipe courtesy of wholefoods.com with adjustments made by me!

Spicy Black Bean Soup

Ingredients

• 1 – 15 oz can black beans
• 1 – 15 oz can yellow corn
• 1 – 15 oz can diced tomatoes
• 1 zucchini diced
• 4 cloves garlic
• 1 onion diced
• 1 cup collard greens or kale chopped
• 4 cups vegetable broth
• 1 tsp taco seasoning
• 1/2 tsp red chili powder
• 1/2 tsp ground cumin
• 1/2 green jalapeno minced
• 1/4 cup pumpkin seeds or sunflower seeds
• 1/2 cup chopped cilantro
• sea salt and black pepper to taste
• 1 tsp coconut oil

Directions

• In a large stock pot heat coconut oil and saute onions until translucent
• Add garlic and zucchini
• Add vegetable broth, black beans, corn and diced tomatoes and bring to boil
• Add red chili powder, ground cumin, taco seasoning, jalapeno, sea salt and black pepper
• Reduce heat to simmer, add collard greens or kale, pumpkin seeds or sunflower seeds and simmer for 15 minutes
• Turn stove off and add chopped cilantro
• Serve and Enjoy!

Mushroom and Potato Soup

Ingredients

• 1 onion diced
• 15 mushrooms chopped
• 1 large potato diced
• 3 cloves garlic pressed
• 4 cups vegetable stock
• 1 tbsp truffle oil (if you have it)
• 1/2 tsp fresh thyme leaves
• sea salt to taste
• ground black pepper to taste
• 1/4 tsp garlic powder
• 1/2 tsp italian seasoning
• 2 tsp coconut oil

Directions

• In a stock pot heat coconut oil
• Add onion and saute until translucent
• Add mushrooms and cook for another 5 min
• Add potato and garlic and saute for another minute
• Add truffle oil, sea salt, fresh thyme leaves, black pepper, italian seasoning
• Add vegetable stock and bring to boil, then reduce to simmer

Curried Lentil and Garlic Soup

Ingredients

• 2 cups cooked brown lentils (alternatively you can use 1 can chick peas if you do not have lentils)
• 9 cloves garlic pressed
• 1 tbsp coconut oil
• 4 cups veggie broth
• 4 cups water
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp tumeric
• 2 carrots finely diced
• 1 onion finely diced
• 4 celery stalks finely diced
• 1 large potato diced
• juice of one lemon
• sea salt and pepper to taste
• 4 tbsp chopped fresh cilantro

Directions

• Heat coconut oil on medium heat.  Add onions and saute for 5 minutes
• Add garlic and saute for another 2 min
• Add carrots, celery, and lentils, saute for 3 min
• Add potato saute for 2 min
• Add cumin, coriander, and tumeric, sea salt and pepper
• Add veggie broth and water, bring to boil
• Reduce to simmer once boiled, add lemon juice
• Simmer for 20 min or until potato is cooked
• Sprinkle with fresh cilantro

Warm and Lively Soup – Raw, Gluten Free, Vegan

Ingredients

• 1/4 beet
• 2 cups beet greens
• juice of 1 lemon
• 3 medium carrots
• 2 leaves of turnip greens
• 1 tomato
• 1 avocado
• 1 & 1/2 cups warm water
• sea salt and black pepper to taste

Directions

• Blend all ingredients in blendtec blender under “soup” setting