2 15-ounce cans black beans, no or low saltCombine 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.
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)
Tuscan Beans & Greens Soup
1 15-ounce can diced tomatoes, no salt, with liquidOpen 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.
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
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 sodiumIn soup pot, combine all ingredients, except cashews and pine nuts. Cover and simmer for 30-40 minutes.
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
Optional-blend 1/4 of soup mixture with cashew nuts. Serve with pine nuts sprinkled on top.