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Vegan Soup
Curried Squash and Fennel Soup INGREDIENTS Four (4) cups butternut squash, peeled and chopped DIRECTIONS In food processor, pulse each of the first 5 ingredients, then combine in large mixing bowl. In a blender, add ginger, garlic, curry, cumin, olive oil and tahini. Blend (add water if necessary). Combine in mixing bowl with vegetable mixture. Add sea salt and mix well. In batches, fill blender 3/4 full and liquefy. Serve soup slightly warm (not above 110 degrees). Garnish soup bowls with a sprinkle of cumin seeds, a sprig of cilantro and a squeeze of lime juice. Miso Mushroom Soup INGREDIENTS 1 cup cubed portobella mushroom (scrape away the black feathers) DIRECTIONS Place the mushroom, zucchini, red pepper, carrots, cilantro, tomato, olive oil, and shoyu in a bowl. Place the water, miso, almond butter, and garlic in a blemder and blend until smoothly combined. Stir the miso-almond butter mixture into the fresh vegetable mixture. Divide the soup between two bowls, and serve with a dash of cayenne, if you like.
Pea Soup INGREDIENTS 2 cups shelled fresh peas (approximately 2 pounds peas in their pods) DIRECTIONS Place the peas, avocado, the one-fourth cup cilantro, and water in a blender and blend until smooth. Add the Braggs to taste. Serve in bowls, garnish with the additional cilantro.
Real Tomato Soup INGREDIENTS 3 medium tomatoes, chopped DIRECTIONS Place the tomatoes, sunflower seeds, zucchini, shoyu, honey(or maple syrup), basil, and garlic in a blender and blend until smooth and creamy, adding enough purified water to keep the mixture turning easily. Garnish with chopped parsley. Annie's Wild Rice Soup INGREDIENTS 1/4 cup non-hydrogenated margarine DIRECTIONS In medium saucepan, melt margarine. Saute onions in margarine until soft. Add flour and stir until mixed. Add broth and mix thoroughly. Bring to boil and simmer for 10 minutes, or until thickened. While broth mixture is simmering, heat (do NOT boil) soymilk in separate pan. Also, sautŽ veggie ham (if you are using it) in a fry pan until browned. Cut into bite sized pieces. Add remaining ingredients to soup mixture. Bring to boil and simmer for no less than 20 minutes, and up to 2 hours. SOURCE: VegFamily.com, Annie
Easy Black Bean Soup INGREDIENTS 1 onion, chopped DIRECTIONS Saute the onion in a large pot. When it is soft and slightly browned, add the garlic and saute a minute longer. Add water, beans, tomatos, and rice. Bring to a boil, then lower heat to medium. Simmer until rice is done (at least 45 minutes for brown rice). Add salt and cayenne and puree soup with a hand blender, blender, or food processor. SOURCE: VegFamily.com
Cream of Broccoli Soup INGREDIENTS 1 bunch broccoli DIRECTIONS Chop the vegetables and cook in the broth. Puree all in blender and return to pot. Add soy milk to taste. Reheat (do not boil) before serving. SOURCE: VegFamily.com, Pat
Broccoli and Red Bell Pepper Soup INGREDIENTS 2 tablespoons margarine DIRECTIONS In a large saucepan, melt the margarine and cook the onion until it becomes soft and translucent. Reserve one cup of the broccoli florets and put the rest into the saucepan. Cook until the broccoli starts to soften. Pour in the vegetable stock. Bring to a boil, then reduce the heat and allow to simmer for about 20 minutes, covered. In another pot, steam the reserved broccoli until tender. Remove and place in cool water (this will stop further cooking and keep their bright color). Place the red peppers shiny-side up on a broiler or baking pan and broil 10 minutes, turning often to avoid burning. Remove from oven and cool. Remove the skin and chop into small pieces. When the soup mixture is done simmering, place it in batches into a blender and puree it until smooth. Return it to the saucepan and add the milk if you choose to do so and the remaining broccoli. Serve the soup with the red bell peppers sprinkled over the top as a garnish. SOURCE: VegFamily.com
White Bean and Basil Soup INGREDIENTS 2 cups Cannellini (Italian white kidney) or Great Northern beans, presoaked or quick soaked DIRECTIONS Spray the cooker with cooking spray. Add the onion and sauté over medium heat for 2 minutes. Add the garlic and sauté 1 minute more. Add the potatoes, broth, bay leaves and thyme. Lock on lid. Turn heat to high and bring to high pressure. Set timer for 7 minutes. Turn heat to low to maintain high pressure. When the timer sounds, turn off heat and move pot to a cool spot on the stove. Let the pressure come down naturally for 10 minutes, then release any remaining pressure. Carefully remove the lid, tilting it away from you. Remove the bay leaves. Using a hand blender, carefully mix the hot soup until it is mostly creamy, with a few whole beans left in for texture. Return the pot to the burner and set the heat at medium. Add the tomatoes and cook for 5 minutes on top of the stove (uncovered), simmering and stirring occasionally until the tomatoes begin to soften. If using canned tomatoes, no further cooking is necessary. Remove from the heat and stir in the basil and lemon juice or vinegar. Taste and adjust seasonings. Sprinkle with the 'cheese' and additional chopped basil. Makes 8 one cup servings. 7 minutes high pressure, natural pressure release, 5 minutes stove top SOURCE: VegFamily.com, Didi Emmons
Best Lentil Soup Ever INGREDIENTS 3-4 cups dried lentils (red lentils cook up to a pretty bright yellow!) DIRECTIONS Place all ingredients into crockpot. Cook all day on 'Low' setting. Variation: To leftover soup, I have added leftover grilled vegetables: red onion, summer squash, Portobello mushrooms, and eggplant, cut in thick slices, rubbed with olive oil and drizzled with fat-free Italian dressing, then grilled. Buzz the leftover soup and grilled veggies through the food processor, and stir everything together. NOTE: Feel free to add whatever you have on hand. Carrots, either in the initial cooking or as one of the grilled veggies would be great. There's no salt in the original recipe. I don't normally salt as I cook, but rather allow people to salt to taste their own individual servings. Freezes well. Freeze meal-size portions in quart-size freezer bags. SOURCE: VegFamily.com, Vicki
Squash and White Bean Soup INGREDIENTS 1 small onion, peeled and chopped DIRECTIONS In large soup pot over medium-low heat, add onion and oil. Stir gently to spread and then cook about 15 minutes without stirring until onions are brown and caramelized. Stir in garlic. Add water or stock and squash. Cover and bring to boil over high heat. Lower heat and simmer 30 minutes until squash is tender. Puree squash mixture in blender or food processor with spices, miso, and tahini. Add water if soup is too thick. Return to pot and stir in beans and parsley or watercress over low heat. Season with sea salt and black pepper. Garnish with roasted pumpkin or squash seeds if desired. Makes 6 servings SOURCE: VegFamily.com, Cathe Olson
Spring Minestrone with Brown Rice INGREDIENTS 2 tablespoons extra-virgin olive oil DIRECTIONS Heat the olive oil in a large saucepan over medium-high heat, then add the shallots and garlic and saut̩ for a couple of minutes until soft. Add the rice and cook, stirring for 1 minute, then add the stock and bring to a boil. Cover, lower the heat, and simmer until the rice is just tender, 35 to 45 minutes. Add the sugar snap peas, asparagus, and green peas, and season with a few healthy pinches of salt and a few grinds of black pepper. Simmer for another 2 or 3 minutes and serve immediately; this way the vegetables stay crisp and bright. Serves 4 SOURCE: VegFamily.com, Cathe Olson Great Lakes Wild Rice Chowder INGREDIENTS 1 yellow onion, coarsely chopped DIRECTIONS Combine the onion, peppers, water, corn kernels, and rutabaga in a large stockpot. Bring to a boil, then simmer for 20 minutes. Add cooked wild rice. Gradually add soymilk or non-dairy "cream sauce" base, stirring until thick and bubbly. Add salt, pepper, nutritional yeast, and lemon juice and simmer over low heat for another 15 minutes. Top with fresh black pepper and finely chopped parsley. Accompany the chowder with a thick slice of baguette or crusty loaf, and a fresh mixed green salad. Delicious and very satisfying! Makes 8 servings. SOURCE: VegFamily.com, Michelle Creamy Potato Dill Soup INGREDIENTS 4 medium potatoes, skinned DIRECTIONS Saute the onions in 1 tablespoon of olive oil. Add the water, salt, and potatoes and cook until tender, about 15 minutes. Blend the tofu and 1 tablespoon olive oil in a food processor or blender until creamy, adding water if necessary. Remove potatoes from the water and place in food processor with blended tofu mixture. Blend until smooth. Return the potato mixture to the boiling water. combine until smooth. Add dill and pepper and cook until hot. Serves 4-6 SOURCE: VegFamily.com
Chickpea Soup INGREDIENTS Two 19-ounce cans chickpeas, rinsed and drained DIRECTIONS Saute chickpeas, carrots, and onions in oil over medium heat in a large pot for 5 minutes. Add seasonings and water. Simmer 30 minutes and serve warm. Serves 6-8. NOTE: Total calories per serving: 228, Fat: 6 grams, Total Fat as % of Daily Value: 9%, Protein: 8 grams, Iron: 3 mg, Carbohydrates: 38 grams, Calcium: 82 mg, Dietary Fiber: 12 grams, Sodium: 250 mg. SOURCE: VegFamily.com, From Conveniently Vegan by Debra Wasserman (The Vegetarian Resource Group, 1997) Hot Guacamole Soup INGREDIENTS 1 ripe avocado DIRECTIONS Cut avocado into quarters, remove pit and peel, and put the flesh in a blender or processor. Tear the romaine leaves into pieces and add to blender. Add remaining ingredients, together with half the stock, and puree until smooth. Combine with remaining stock in a pan and simmer, covered, 10 minutes. Serves 4. SOURCE: VegFamily.com
Pumpkin Soup INGREDIENTS 1 large onion, chopped DIRECTIONS In a large saucepan or stock pot, cook onion and garlic in olive oil until translucent. Add curry powder and parsley and mix well. Add broth and pumpkin and mix well. Bring to boil and reduce to simmer. Add soy or rice milk and simmer for about 20 min. Season with salt and pepper to taste. NOTE: Great on a cold winter day sprinkled with some savory croutons!! SOURCE: VegFamily.com, Angela M.
Taco Soup INGREDIENTS 4 cups water GARNISHES 1 to 1 1/2 cups grated cheddar-style nondairy cheese (see Note)
DIRECTIONS Bring 1 cup of the water to a boil in a small saucepan. Add the bulgur and simmer, covered, for 15 minutes, or until the water is absorbed. Or if you can do this step ahead of time simply add the bulgur to the boiling water, cover, and remove from the heat. Let stand for 30 minutes. Heat the oil in a soup pot. Add the onion and saute over medium heat until translucent. Add the garlic and bell pepper and continue to saute, stirring frequently, until all are golden. Add the remaining ingredients, except the garnishes, plus the cooked bulgur and the remaining 3 cups water. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 10 to 15 minutes, then remove from the heat. Assemble each serving as follows: Fill each bowl about 2/3 full with soup. Top with some grated cheese, shredded lettuce, and diced tomatoes. Line the perimeter of each bowl with several tortilla chips, points facing upward, for a kind of star-shaped effect. The tortilla chips can be used to scoop up the solid parts of the soup or just nibbled along with the soup. Pass around a bowl of extra tortilla chips. Note: Vegan Gourmet nacho cheese is particularly good in this recipe. SOURCE: VegFamily.com, Nava Atlas
EZ Soup INGREDIENTS 2 potatoes DIRECTIONS Chop up all the vegetables and ginger. Add water and all spices. Bring to a boil. SOURCE: VegFamily.com, Ezriel Lori's Spicy Lentil Soup Combine the following in a Dutch oven pot and bring to a boil: 7 cups of water In separate saucepan combine the following and sautŽ 8-10 minutes or until tender: 4 tablespoons extra virgin olive oil When these ingredients are tender combine with the lentil mix and simmer for 45 minutes to an hour or until lentils are tender. At the end of the cooking time: add 1-2 tablespoons of extra virgin olive oil and 1-2 tablespoons of balsamic vinegar to taste and stir. Let simmer a couple of minutes. Serve with crusty whole grain bread with toppings of diced sundried tomatoes, calamata olives, capers, garlic and olive oil. SOURCE: VegFamily.com, Lori Koenig
Vegetarian Soup INGREDIENTS 1 can or dry mix onion or mushroom broth DIRECTIONS Add as much water to broth as you want (I usually use a large stock pot and fill it about 2/3 full). Add onion and spices to broth and simmer. Add peas, lentils and barley to simmering broth. While soup continues to simmer, clean, peel (when necessary), cut and add vegetables in the following order: 1. celery When the potatoes are done, the soup is ready to eat. This soup refrigerates well and keeps for several days, so it's a great "one-pot dinner" to make on a weekend and eat over several days. Comments: Fresh or frozen peas can be substituted for the dry split peas, but they should then be added last. SOURCE: VegFamily.com, Christina Mautz Savory Sweet Strawberry Soup INGREDIENTS 1/2 cup of dried mangos, apricots or peaches DIRECTIONS Place the fruits, onion, and juice into a large saucepan and bring to a boil over medium-high heat. Reduce the heat and cover the pot, allowing the vegetables to simmer until soft, about 20 minutes. Remove from heat and puree the mixture with an immersion blender or food processor. Return the misture to the pot over medium-low heat. Remove 1/4 cup of the fruit misture to a bowl and whisk the cornstarch into it until smooth. Add to the soup while slowly whisking and continue stirring until the fruit misture thickens, about 5 minutes. Remove from heat. Let the soup cool completely and then add the soy, almond, or rice milk and the lemon juice. Chill for at least 3 hours and serve cold. Want to make it a dessert soup? Just leave out the onion. SOURCE: VegFamily.com
Zoë's Minestrone INGREDIENTS 6-7 cups cooked small white beans DIRECTIONS Cook beans ahead of time (or used canned). Cook orzo until al dente, drain and set aside. In a large stock pot, sautŽ onion, celery and carrots in 1/4 cup olive oil, until soft. Then push vegetables to sides of pot to make a clear area in the middle. Add remaining 1/2 cup of oil, then add herbs and spices. Stir herbs and spices into oil and cook until the mixture bubbles, then mix with the vegetables until evenly coated. Add crushed tomatoes plus 3 cans of water. Add tomato paste. Stir until the paste dissolves, then add frozen spinach and cook over medium-high heat until the spinach is mostly thawed. Add parsley, corn, beans, and orzo. Simmer for about half an hour. Not counting bean cooking time, it takes about 1.5 hours to make this soup. NOTE: This recipe uses most of a one pound bag of beans. I usually cook the beans in a crock pot the morning to have them ready at dinnertime when I make the soup. I generally have about a quart of cooked beans left after making the soup. Leftover soup gets thicker as the orzo absorbs more liquid, so add a little water when you reheat leftovers. SOURCE: VegFamily.com,Syd
Senegalese Soup This delicious West African soup is moderately spiced with curry and cayenne but balanced by the sweetness of apple and the creaminess of vegan yogurt. Add less cayenne if you want a milder soup. Additional garnishes might include chopped apple, raisins, or peanuts. INGREDIENTS 1 tablespoon cold-pressed canola oil DIRECTIONS Heat the oil in a large saucepan over medium heat. Add the onion and celery, cover, and cook until softened, stirring occasionally, about 5 minutes. Stir in the curry powder and apple and cook 2 minutes. Add the broth and apple juice and simmer for 10 minutes. Remove from the heat to cool slightly. Transfer the mixture into a blender or food processor. Add the vegan yogurt, cayenne, and salt, and process until smooth. Pour the soup into a large bowl and refrigerate for 2 hours or until cold. Serve chilled, garnished with the minced parsley. Serves 4 SOURCE: VegFamily.com, Robin Robertson Sweet Bean Soup INGREDIENTS 1 cup kidney beans (soaked dried beans) DIRECTIONS Soak and rinse the kidney beans. Boil with the water and screwpine leaves for about 30 minutes until the liquid turns dark red. Add sweetener to taste. Serve chilled or hot as a dessert or snack. NOTE: Screwpine leaves can be found in Asian markets. They are also called daun pandan, pandanus and kewra. You can also add a 1-inch piece of dried mandarin orange peel. This dish is a childhood favorite of mine. SOURCE: VegFamily.com
Puree of Spring Greens This delicious West African soup is moderately spiced with curry and cayenne but balanced by the sweetness of apple and the creaminess of vegan yogurt. Add less cayenne if you want a milder soup. Additional garnishes might include chopped apple, raisins, or peanuts. INGREDIENTS 2 tablespoons light olive oil DIRECTIONS Heat the oil in a soup pot. Add the onion and saute until translucent. Add the garlic and continue to saute until the onion is golden. Add the water with bouillon cubes and potatoes. Bring to a rapid simmer, then lower the heat. Cover and simmer gently until the potatoes are tender, about 15 to 20 minutes. Add the Asian greens and cover. Simmer gently for 5 minutes. Add the spinach leaves and cover; cook just until they wilt down. Add the lettuce leaves and parsley and simmer over low heat for 5 minutes, or until all the greens are just tender. Puree the mixture in batches until smooth in a food processor. Return to the soup pot and stir in enough rice milk to give the soup a slightly thick consistency. Season with salt and pepper and serve. For an optional, pretty garnish, pour some creamer into a small-spouted pitcher and pour a spiral design onto the top of each serving. NOTE: For Asian greens, you can use a small bunch of regular or baby bok choy, tatsoi, or mizuna. SOURCE: VegFamily.com, Nava Atlas Bean and Kale Soup (Vegan) INGREDIENTS 1/4 cup extra virgin olive oil DIRECTIONS Heat olive oil in a pot. Add garlic and cook until lightly browned. Add tomato paste and vinegar, and cook for 1 minute. Add beans, bay leaves, and stock/water, and simmer. Season with salt and pepper to taste. Add kale and cover about 3/4 way, and simmer for 1 hour. Season again as needed. Remove bay leaves before serving. This dish is delicious with a hearty bread or crackers. Great for a winter meal. NOTE: If using oregano, put it in with with the garlic. Serving size: 6-8 Prep time: 20 minutes SOURCE: HappyCow.net
Corn Chowder (Vegan) INGREDIENTS 2 medium carrots DIRECTIONS In a large saucepan, cook carrots, celery, onion, and bell pepper in oil until tender. Add vegetable broth or water and potato, and bring to a boil. Reduce heat, cover and simmer for 10 minutes. Add the corn and cook another 10 minutes, stirring frequently. In a small bowl, combine soymilk, flour, thyme, salt, and pepper; stir into vegetable mixture. Cook, stirring often, until mixture is thick and bubbly Serving size: 4 Prep time: 35 minutes SOURCE: HappyCow.net
Lentil Soup (Vegan) INGREDIENTS 5 1/2 cups vegetable stock or water DIRECTIONS Cook lentil in stock for 35 minutes. Meanwhile, saute vegetables until soft, add spices, and cook for 1 more minute. Add sauted vegetables to lentils and simmer for 60 minutes. Add tomatoes, and simmer for 5 final minutes. Serve warm with salad and/or crackers. Serving size: 5 Prep time: 1 hour 35 minutes SOURCE: HappyCow.net
Miso Tofu Soup (Vegan) INGREDIENTS 4 cups water DIRECTIONS In soup pot, bring water to boil. Add tofu and seaweed and cook for 1 minute. Reduce to low heat. Add miso paste. Remove pot. Serve in small bowls, top with green onion. Serving size: 4 Prep time: 5 minutes SOURCE: HappyCow.net
Raw n Creamy Zucchini Soup (Raw) INGREDIENTS 3/4 cup soaked cashew nuts (see instructions below) DIRECTIONS Soak raw cashew nuts in a filtered water for 6-8 hours, and drain. Combine cashwe nuts and water in blender, and blend until smooth. Add remaining ingredients (except salt), and blend until smooth. Add salt and pepper to taste. Serve immediately. Prep time: soak nuts + 5 minutes SOURCE: HappyCow.net Sopa De Ajo (Vegan) INGREDIENTS coconut oil DIRECTIONS Fry bread slices in coconut oil until golden brown, and set aside. In a little oil, saute garlic, add vegetable stock, and season with salt and pepper. Boil and simmer for 3 minutes and add the egg replacer while stirring. Immediately before serving, put croutons into the soup and top with chopped parsley. Serve hot. Serving size: 4 SOURCE: HappyCow.net |
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