Soups On!
The winter chill can be bitter, here are some soothing soups to help sweeten your day:
Creamy Peanut Butter Soup
1 bunch kale (de-stemmed and torn into bite-sized pieces)
1 medium butternut squash (can use frozen)
1 cup broccoli florets
1/2 cup lentils
1 medium beet, shredded
6 cups carrot juice
1 small zucchini (cut into chunks)
1/2 cup raw cashews
12 whole pitted dates
1/2 cup unsweetened applesauce
2 tsp. vanilla extract
2 cups soymilk
1 tsp. natural peanut butter
4 oz. Spinach
Simmer first seven ingredients, adding water if needed, for 45 minutes or until vegetables are very tender. Blend all ingredients until smooth and creamy. Adjust sweetness by adding more dates if needed. Add enough soymilk to thin to appropriate consistency.
Black Forest Cream of Mushroom Soup
2 cups mushrooms, 1/4 slices
2 cloves garlic, minced or pressed
1 qt. water
4 Tbsp. Dr. Fuhrman's VegiZest, or other no- or low-sodium soup base
2 whole carrots, coarsely chopped
2 tsp. dried herbs, herb de Provence
3 whole leeks, coarsely chopped
1 Tbsp. lemon juice
1/4 cup raw cashews
10 oz. spinach leaves
5 oz. bag of organic baby spinach
1/4 cup fresh chopped herbs, parsley, rosemary, & thyme
Water sauté garlic, mushrooms, and herbs until tender and fragrant. Set aside. Place carrots and leeks in water and soup base. Simmer until vegetables are tender. Puree vegetable soup in blender with cashews, lemon juice, and herbs. In soup pot, combine pureed vegetable soup, mushrooms, and spinach. Spinach will wilt in hot soup. Serve garnished with fresh chopped herbs.
Greek Lentil Soup
2 cups dried lentils
28 oz. can whole peeled tomatoes
2 Tbsp. fig vinegar
2 cups currants
2 stalks leeks, finely chopped
1 large onion, chopped
1/8 tsp. cumin
3 Tbsp. minced parsley
1 tsp. ground coriander
8 cups water
Combine all ingredients in large soup pot and cook on a low flame about 45 minutes, stirring occasionally until lentils are soft.
Creamy Asparagus Soup
3 lbs. asparagus
4 tsp. VegiZest soup mix
4-1/2 cups water
2 medium onions, chopped fine
6 cloves garlic, pressed or minced
1/2 cup raw cashews
White pepper, to taste
No-Sodium Spike
Cut off the tough base of the asparagus and discard. Cut off two inches of the asparagus tips and stew on a low heat in one cup of water for about 3 minutes and save with liquid. In a 4-quart heavy saucepan, add onions, remaining asparagus stalks, garlic, onion, seasonings, water, and the liquid from the asparagus tips. Simmer, covered, for 20 minutes, or until asparagus pieces are tender. Purée soup in blender. In final batch, puree cashews as well. Return to 4-quart saucepan, thin with water if desired. Add asparagus tips and serve.
