Disease Proof : Disease Proof : Health & Nutrition News & Commentary : Dr. Joel Fuhrman

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Fast Black Bean Vegetable Soup

2 15-ounce cans black beans, no or low salt
2 cups frozen mixed vegetables
2 cups frozen corn
2 cups frozen chopped broccoli florets
2 cups carrot juice
1 cup water
1 cup prepared black bean soup (preferably no salt)
1/4 cup chopped cilantro (optional)
1/8 teaspoon no salt southwestern or chili powder, or to taste
1 cup chopped fresh tomatoes
2 avocados, chopped or mashed
1/2 cup chopped green onions
1/4 cup raw pumpkin seeds (lightly toasted, if you like)

Combine first 9 ingredients in a soup pot. Bring to a boil and simmer on low for 30 minutes. Stir in fresh tomatoes and heat through. Serve topped with avocado, green onions, and pumpkin seeds.

Tuscan Beans & Greens Soup

1 15-ounce can diced tomatoes, no salt, with liquid
1 cup chopped onions
2 garlic cloves, minced
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon fennel seeds or powdered fennel
1 teaspoon dried crushed rosemary
1 pinch of red pepper flakes (optional)
1 15-ounce can white beans, with liquid
3 cups vegetable broth (or 2-15 oz. cans)
1 cup chopped collard greens
1 tablespoon balsamic vinegar, adding more to taste
1/2 teaspoon freshly ground pepper

Open the can of diced tomatoes and drain some liquid into a large soup pot. Heat over medium heat. Add onions and garlic, lower heat, cover and cook for 5 minutes, until onions are soft. Add more liquid to keep from sticking. Stir in basil, oregano, fennel, rosemary and red pepper flakes.

Add the beans, diced tomatoes and vegetable stock. Bring to a boil. Add the greens, lower heat and simmer for about 20 minutes. Before serving, stir in the balsamic vinegar and black pepper. Makes 6 cups. Freezes well.

Variations: use other types of beans and/or seasonings. Substitute kale as the green, using about 3 cups chopped and cooking only 8-10 minutes. Or spinach or Swiss chard, cooking 4-5 minutes.

Quick and Creamy Vegetable White Bean Soup

4 cups prepared tomato soup, natural or organic, no or low sodium
2 cups frozen broccoli florets
2 cups frozen chopped organic spinach
2 cups carrot juice
1 cup frozen chopped onions
4 cans cannellini beans or other white beans, no salt
3 fresh tomatoes, chopped
1 bunch fresh basil, chopped
4 tablespoons Dr. Fuhrman’s VegiZest
1 teaspoon garlic powder
Italian seasoning, to taste
1/2 cup raw cashew nuts (optional)
1/4 cup pine nuts

In soup pot, combine all ingredients, except cashews and pine nuts. Cover and simmer for 30-40 minutes.

Optional-blend 1/4 of soup mixture with cashew nuts. Serve with pine nuts sprinkled on top.