The Vegetarian Soup Cookbook: Delicious and Healthy Vegetarian Soup Recipes that Everyone Will Enjoy [2 ed.] 1701533308, 9781701533301

Table of contents :
Table of Contents
Squash and Cilantro Soup
Cilantro and Garbanzo Soup
Chipotle Creamy Pumpkin Soup
Jap Chae
Miso
Doenjang Chigae
Pine Nut Rice Soup
Seaweed Soup II
Bibimbap
Soon Du Bu Jigae
Creamy Onion and Asparagus Soup
Potato and Asparagus Soup
Red and Rustic Soup
Orzo, Leeks, and Sherry Soup
Pumpkin Soup I
Pumpkin Chili Soup I
Lentil & Spinach Soup
Roasted Cauliflower, Garlic, and Leek Soup
Summertime Beet Soup
Apple Soup For Cold Fall Nights
Hearty Popcorn Soup
Lentil Soup I
Lentil Soup II
Lentil Soup III
Lentil Soup IV
Lentils from Morocco
Lentil Soup V
Lentils from Morocco III
Artisan Soup
Onion Soup I
Restaurant Style Onion Soup
Shallot Soup
Vietnamese Tofu Soup
Italian Herbed Tofu Soup
Big Apple Soup
Irish Soup
A Soup from Vietnam
Hash Brown Soup
Summertime Soup
Buffalo Soup II
Tomato and Avocado Soup
Creamy Avocado Stew
Italian Style Soup of Tomatoes
Squash and Apple Soup
Soup of Broccoli, Potatoes, Onions, and Cheese
Artisan Broccoli Soup I
Artisan Broccoli Soup II
Artisan Broccoli Soup III
Broccoli Cheese Soup III
Seattle Style Broccoli Soup
Countryside Broccoli Soup
Sauerkraut Swiss Soup

Citation preview

The Vegetarian Soup Cookbook A Vegetarian Cookbook Filled with Delicious Vegetarian Soups

By BookSumo Press All rights reserved

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Table of Contents Squash and Cilantro Soup 7

Cilantro and Garbanzo Soup 10 Chipotle Creamy Pumpkin Soup 11 Jap Chae 12 Miso 13 Doenjang Chigae 14 Pine Nut Rice Soup 15 Seaweed Soup II 16 Bibimbap 17 Soon Du Bu Jigae 20 Creamy Onion and Asparagus Soup 21 Potato and Asparagus Soup 22 Red and Rustic Soup 23 Orzo, Leeks, and Sherry Soup 24 Pumpkin Soup I 25 Pumpkin Chili Soup I 26 Lentil & Spinach Soup 27 Roasted Cauliflower, Garlic, Leek Soup 30 Summertime Beet Soup 31 Apple Soup For Cold Fall Nights 32

Hearty Popcorn Soup 33 Lentil Soup I 34 Lentil Soup II 35 Lentil Soup III 36 Lentil Soup IV 37 Lentils from Morocco 40 Lentil Soup V 41 Lentils from Morocco III 42 Artisan Soup 43 Onion Soup I 44 Restaurant Style Onion Soup 45 Shallot Soup 47 Vietnamese Tofu Soup 50 Italian Herbed Tofu Soup 51 Big Apple Soup 52 Irish Soup 53 A Soup from Vietnam 54 Hash Brown Soup 55 Summertime Soup 56 Buffalo Soup II 57 Tomato and Avocado Soup 60 Creamy Avocado Stew 61

Italian Style Soup of Tomatoes 62 Squash and Apple Soup 63 Soup of Broccoli, Potatoes, Onions, and Cheese 65 Artisan Broccoli Soup I 66 Artisan Broccoli Soup II 67 Artisan Broccoli Soup III 68 Broccoli Cheese Soup III 69 Seattle Style Broccoli Soup 72 Countryside Broccoli Soup 73 Sauerkraut Swiss Soup 74

Squash

and Cilantro Soup

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 4 Calories 61 kcal Fat 3.2 g Cholesterol 8 mg Sodium 604 mg Carbohydrates 7.7 g Protein 1.6 g

Ingredients 2 cubes vegetable bouillon, crumbled 2 C. hot water 1 tbsp unsalted butter 1 small yellow onion, minced 3 cloves garlic, minced 1/4 tsp mashed red pepper flakes

2 chayote squashes, peeled and cut into 1/2inch pieces 2 tbsps chopped fresh cilantro salt and ground black pepper to taste 1 tbsp chopped fresh cilantro

Directions 1. Cook onion, red pepper and garlic in hot butter for a few minutes and add the squash, 2 tbsps cilantro, salt, and pepper before cooking it for another 5 minutes. 2. Now stir in the bouillon (which was dissolved in hot water) and cilantro before cooking all this on low heat for 20 minutes. 3. Blend the mixture in a blender until smooth. 4. Serve in bowls.

Squash and Cilantro Soup

7

CILANTRO

and Garbanzo Soup

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 3 Calories 377 kcal Fat 18.3 g Cholesterol 124 mg Sodium 1152 mg Carbohydrates 43.8 g Protein 11.7 g

Ingredients 1 green bell pepper 1 medium tomato 1 yellow onion 1 large carrot 1 baking potato 1 (15 oz.) can garbanzo beans, drained 2 eggs 3 tbsps olive oil 1 tsp salt

1/2 tsp ground black pepper 1/2 tsp hot pepper sauce 1/2 tsp ground turmeric 1 tbsp chopped fresh cilantro 1 cube vegetable bouillon 8 C. water

Directions 1. Cook sliced vegetables in hot oil along with salt, hot sauce and pepper for three minutes before stirring in water, turmeric, garbanzo beans, coriander and bouillon cube, and bringing all this to boil. 2. Now add eggs before turning down the heat to low and cooking for thirty minutes. 3. Peel the egg, slice it and put it back into the pan before cooking it on low for 20 minutes. 4. Serve this over couscous.

10

Cilantro and Garbanzo Soup

Chipotle

Creamy Pumpkin Soup

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 8 Calories 145 kcal Fat 9.5 g Carbohydrates 13.3g Protein 3.4 g Cholesterol 24 mg Sodium 790 mg

Ingredients 2 tbsps butter 2 tbsps all-purpose flour 4 C. vegetable stock 1 (29 oz.) can pumpkin puree 2 chipotle peppers in adobo sauce, minced 1 1/2 C. half-and-half cream

2 tbsps sofrito 1 tbsp Worcestershire sauce 1 tsp salt 1 tsp paprika

Directions 1. In a large pan, melt the butter on medium heat and cook the flour stirring continuously for about 3 minutes or till it becomes golden brown. 2. Slowly, add the broth, stirring continuously and bring to a boil on high heat. 3. Slowly, add the pumpkin puree, stirring continuously and then stir in the half-and-half, Worcestershire sauce, sofrito, chipotle peppers, salt and paprika and bring to a gentle simmer. 4. Reduce the heat to medium-low and simmer, stirring occasionally for about 8 minutes or till thickens.

Chipotle Creamy Pumpkin Soup

11

JAP CHAE

(Korean Glass Noodle Soup)

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 4 Calories 363 kcal Carbohydrates 65.2 g Cholesterol 0 mg Fat 10.7 g Protein 1.9 g Sodium 1073 mg

Ingredients 1 pkg. (8 serving size) sweet potato vermicelli half cup reduced-sodium soy sauce 1/4 cup brown sugar half cup boiling water three tbsps. vegetable oil 1 tsp. toasted sesame seeds

Directions 1. Cover the vermicelli with hot water after cutting it into small pieces for 10 minutes and add a mixture of soy sauce, boiling water, and brown sugar into it. 2. Cook this mixture in hot oil for about 5 minutes and just before serving, add noodles over it.

12

Jap Chae

Miso

(Bean Curd Soup)

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 8 Calories 158 kcal Carbohydrates 21.6 g Cholesterol 0 mg Fat 4.1 g Protein 9.1 g Sodium 641 mg

Ingredients 3 1/2 cups water 3 tbsps. denjang (Korean bean curd paste) 1 tbsp. garlic paste 1/2 tbsp. dashi granules 1/2 tbsp. gochujang (Korean hot pepper paste) 1 zucchini, cubed

1 potato, peeled and cubed 1/4 lb. fresh mushrooms, quartered 1 onion, chopped 1 (12 ounce) package soft tofu, sliced

Directions 1. Combine water, denjang, garlic paste, dashi and gochujang in saucepan over medium heat and let it boil for 2 minutes. 2. Now add zucchini, potato, onions and mushrooms, and cook for another 7 minutes. 3. Now add tofu and cook until tender.

Miso

13

DOENJANG CHIGAE

(Bean Tofu Soup)

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 6 Calories 59 kcal Carbohydrates 5g Cholesterol 0 mg Fat 2.7 g Protein 4.9 g Sodium 378 mg

Ingredients three cups vegetable stock three cups water 2 cloves garlic, coarsely chopped 2 tbsps. Korean soy bean paste (doenjang) 4 green onions, chopped

1 zucchini, halved and cut into 1/2-inch slices half (16 ounce) package firm tofu, drained and cubed 1 jalapeno pepper, sliced

Directions 1. Add garlic and soy bean paste into boiled vegetable stock stirring regularly to dissolve. 2. Now add green onion, tofu, jalapeno and zucchini, and cook for 15 minutes at low heat. 3. Serve.

14

Doenjang Chigae

Pine Nut

Rice Soup

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 275 kcal Carbohydrates 37 g Cholesterol 0 mg Fat 12.5 g Protein 7.8 g Sodium 2 mg

Ingredients 1 cup pine nuts 2 cups cooked long-grain white rice 6 cups water 1 tbsp. pine nuts 1 cup dates, pitted and chopped

half tsp. white sugar salt to taste

Directions 1. 2. 3. 4. 5.

Blend rice, 1 cup pine nuts, and 2 glass of water in a blender. Add 4 cups of water and this pine nut mixture into saucepan, and bring it to boil. Cook for 10 minutes at low heat while stirring regularly to prevent it from burning. Garnish with sliced dates and more pine nuts. Serve.

Pine Nut Rice Soup

15

SEAWEED

Soup II

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 376 kcal Carbohydrates 21.4 g Cholesterol 69 mg Fat 21.9 g Protein 20.6 g Sodium 1249 mg

Ingredients 1 ounce dried wakame (brown) seaweed 2 tsps. sesame oil half cup extra-lean ground beef 1 tsp. salt, or to taste 1 half tbsps. soy sauce

1 tsp. minced garlic 7 cups water

Directions 1. Let the seaweed stand in water for about 15 minutes to get soft, drain the water, and cut it into 2 inch pieces. 2. Cook beef, 1/3 cup soy sauce and add some salt in hot oil in a saucepan over medium heat for about 4 minutes and add seaweed and the soy sauce that is left. 3. Cook for another minute and add garlic and some water. 4. Bring water to boil and lower the heat down to low and cook for another 15 minutes. 5. Serve.

16

Seaweed Soup II

Bibimbap

(Korean Veggie Soup Hot Pot) (Vegetarian Approved)

Prep Time: 30mins Total Time: 50 mins Servings per Recipe: 3 Calories 395 kcal Fat 18.8 g Carbohydrates 45g Protein 13.6 g Cholesterol 196 mg Sodium 1086 mg

Ingredients 2 tbsps sesame oil 1 C. carrot matchsticks 1 C. zucchini matchsticks 1/2 (14 oz.) can bean sprouts, drained 6 oz. canned bamboo shoots, drained 1 (4.5 oz.) can sliced mushrooms, drained 1/8 tsp salt to taste 2 C. cooked and cooled rice

1/3 C. sliced green onions 2 tbsps soy sauce 1/4 tsp ground black pepper 1 tbsp butter 3 eggs 3 tsps sweet red chili sauce, or to taste

Directions 1. Stir fry your zucchini and carrots and in sesame oil for 7 mins then add in: mushrooms, bamboo, and sprouts. 2. Stir fry the mix for 7 more mins then add in some salt and remove the veggies from the pan. 3. Add in: black pepper, rice, soy sauce, and green onions. And get everything hot. 4. Now in another pan fry your eggs in butter. When the yolks are somewhat runny but the egg whites are cooked place the eggs to the side. This should take about 3 mins of frying. 5. Layer an egg on some rice. 6. Add the veggies on top of the egg and some red chili sauce over everything. 7. Enjoy.

Bibimbap

17

SOON

Du Bu Jigae (Tofu Stew)

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 2 Calories 242 kcal Fat 16.5 g Carbohydrates 7g Protein 20 g Cholesterol 99 mg Sodium 415 mg

Ingredients 1 tsp vegetable oil 1 tsp Korean chile powder 2 tbsps ground beef (optional) 1 tbsp Korean soy bean paste (doenjang) 1 C. water salt and pepper to taste

1 (12 oz.) package Korean soon tofu or soft tofu, drained and sliced 1 egg 1 tsp sesame seeds 1 green onion, diced

Directions 1. Stir fry your beef and chili powder in veggie oil until the beef is fully d1 then add the bean paste and stir. 2. Now add in the water and get everything boiling before adding in some pepper and salt. 3. Once the mix is boiling add in your tofu and cook the contents for 4 mins. 4. Shut the heat and crack your egg into the soup. 5. Stir everything and let the egg poach before adding a garnishing of green onions and sesame seeds. 6. Enjoy.

20

Soon Du Bu Jigae

Creamy

Onion and Asparagus Soup

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 167 kcal Fat 6.7 g Carbohydrates 18.7g Protein 9.7 g Cholesterol 15 mg Sodium 967 mg

Ingredients 1 lb. fresh asparagus 3/4 C. chopped onion 1/2 C. vegetable broth 1 tbsp butter 2 tbsps all-purpose flour 1 tsp salt 1 pinch ground black pepper

1 1/4 C. vegetable broth 1 C. soy milk 1/2 C. yogurt 1 tsp lemon juice 1/4 C. grated Parmesan cheese

Directions 1. Boil your asparagus and onions in half a C. of broth until soft. 2. Once the mix is soft puree the broth and the asparagus in a food processor or blender. Now in the same pot add: butter, flour, pepper, and salt. Cook for 2 mins stirring constantly. Then add in the rest of the broth and turn up the heat. 3. Get the contents simmering and then add the milk and puree. 4. Stir and cook for 1 min then add lemon juice and yogurt. Once everything is hot place the soup into bowls. 5. Top with parmesan. Enjoy.

Creamy Onion and Asparagus Soup

21

POTATO

and Asparagus Soup

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 10 Calories 194 kcal Fat 13.8 g Carbohydrates 16.1g Protein 3.6 g Cholesterol 45 mg Sodium 1014 mg

Ingredients 1/4 C. butter 1 lb. leeks, chopped 1 onion, chopped 2 quarts water 3 large potatoes, chopped 2 large carrots, chopped 1 bunch fresh asparagus, trimmed and cut into 1 inch pieces

1/3 C. uncooked long-grain white rice 4 tsps salt 1/2 lb. fresh spinach 1 C. heavy cream

Directions 1. Stir fry your onions and leeks in butter until soft. Then add in your water and: rice, potatoes, asparagus, and carrots. 2. Get everything boiling and then lower the heat to a light boil. 3. Let the contents cook uncovered for 32 mins. 4. Add in spinach and cream and stir for a bit and then cook for 7 more mins. 5. Enjoy hot.

22

Potato and Asparagus Soup

Red

and Rustic Soup

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 8 Calories 400 kcal Fat 6.3 g Carbohydrates 77.6g Protein 9.7 g Cholesterol 20 mg Sodium 796 mg

Ingredients 18 small red new potatoes 6 C. vegetable broth 3 leeks, diced 3 tbsps butter

2 C. milk salt and pepper to taste

Directions 1. Boil your potatoes until they are soft. 2. While the potatoes are boiling fry your leeks in butter until they are see through. 3. After the potatoes are finished remove all their skins and chunk them. Remove all the liquid from the pot and put the potatoes back in the pot with the broth and your fried leeks. 4. Add in some pepper and salt then simmer everything for 6 mins. 5. Now add the milk and simmer everything another 5 mins. 6. Enjoy hot.

Red and Rustic Soup

23

ORZO,

Leeks, and Sherry Soup

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 6 Calories 182 kcal Fat 8.4 g Carbohydrates 19.6g Protein 6.7 g Cholesterol 6 mg Sodium 1233 mg

Ingredients 4 oz. fresh mushrooms, sliced 1 C. sliced leeks 2 tbsps margarine 2 tbsps olive oil 1/2 C. dry sherry 3 (10.5 oz.) cans vegetable broth

3 3/4 C. water 1/2 tsp ground black pepper 1/2 C. uncooked orzo pasta

Directions 1. Fry your leeks and mushrooms in olive oil until they are soft. Then pour in your sherry and simmer the liquid until half of it evaporates. 2. Combine your pepper, broth, and water. Get everything boiling. Once boiling, mix in your orzo. 3. Let the contents boil for 13 mins. 4. When serving the soup top with freshly sliced or diced mushrooms. 5. Enjoy.

24

Orzo, Leeks, and Sherry Soup

Pumpkin Soup I

Prep Time: 15 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 245 Fat 19.8g Cholesterol 67mg Sodium 899mg Carbohydrates 16.8g Protein 3.7g

Ingredients 2 small sugar pumpkins, halved and seeded 3 C. chicken broth ¾ C. heavy whipping cream ½ tsp ground sage, crushed

¼ tsp ground nutmeg 1½ tsp salt ¼ C. sour cream

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

Set your oven to 400 degrees F. Grease baking sheet. Place pumpkin, cut side down onto prepared baking sheet. Roast for about 45 minutes. Remove the pumpkin from oven and let it cool completely. After cooling, scrape out the flesh of pumpkin. In a food processor, add pumpkin flesh and broth and pulse till smooth. Transfer the pureed soup in a large pan on medium heat. Bring to a gentle simmer. Then, stir in whipping cream, sage, nutmeg and salt till well combined. Transfer the soup in serving bowls. Top with the dollop of sour cream and serve hot.

Pumpkin Soup I

25

PUMPKIN

Chili Soup I

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 285 Fat 16.6g Cholesterol 76mg Sodium 321mg Carbohydrates 14.9g Protein 21.2g

Ingredients 1 tbsp vegetable oil 1 C. onion, chopped 1 garlic clove, minced ½ C. yellow bell pepper, seeded and chopped ½ C. green bell pepper, seeded and chopped 1 lb. ground turkey 2 C. pumpkin puree 1 (14½ oz.) can diced tomatoes

Salt, to taste 1½ tbsp red chili powder ½ tsp freshly ground black pepper ½ C. sour cream ½ C. cheddar cheese, shredded freshly

Directions 1. 2. 3. 4.

In a large pan, heat oil on medium heat. Add onion, garlic and bell peppers and sauté for about 4-5 minutes. Add turkey and cook for about 5 minutes or till browned. Drain the excess fat from pan. Now, stir in pumpkin puree, tomatoes and seasoning. Bring to a gentle boil. Reduce the heat to low. 5. Simmer, covered for about 20 minutes. 6. Transfer the chili to serving bowls. Top with sour cream and cheese and serve hot.

26

Pumpkin Chili Soup I

Lentil

& Spinach Soup

Prep Time: 10 mins Total Time: 1 hr 35 mins Servings per Recipe: 4 Calories 258.8 Fat 7.5g Cholesterol 0.0mg Sodium 42.2mg Carbohydrates 35.3g Protein 13.3g

Ingredients 1/2 large onion, chopped 4 garlic cloves, minced 2 tbsp olive oil 2 carrots, chopped 2 celery ribs, chopped 1 tsp ground cumin

4 C. vegetable broth 1 C. dry lentils, rinsed and picked 2 bay leaves 5 oz. fresh spinach salt and pepper

Directions 1. 2. 3. 4.

In a pressure cooker, heat the oil and sauté the onions and garlic till tender. Add the celery and carrot and sauté for about 1-2 minutes. Stir in the cumin, lentils, broth and bay leaves and cover the pressure cooker with the lid. Bring the pressure cooker to full pressure and cook for about 20 minutes. Use the quick release method to release the pressure. 5. Discard the bay leaves and add in the spinach and stir till wilted completely. 6. Stir in the salt and black pepper and serve

Lentil & Spinach Soup

27

ROASTED

Cauliflower, Garlic, and Leek Soup

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 292 kcal Fat 22.5 g Carbohydrates 19.4g Protein 5.5 g Cholesterol 36 mg Sodium 1145 mg

Ingredients 1 head cauliflower, cut into florets 3 tbsps olive oil salt and ground black pepper to taste 4 cloves garlic 1/4 C. butter 2 stalks celery

1 leek - split, cleaned, and minced 1/4 C. all-purpose flour 4 C. vegetable broth 1 tsp dried marjoram

Directions 1. Set your oven to 400 degrees F before doing anything else and grease a baking sheet. 2. In a bowl, add cauliflower and drizzle with oil and sprinkle with salt and black pepper. 3. Spread the cauliflower and garlic into the prepared baking sheet and cook everything in the oven for about 15 minutes. 4. Flip the cauliflower and garlic and sauté for about 10 minutes. 5. In a large pan, melt butter on medium heat and sauté the leeks and celery for about 5 minutes or till softened. 6. Stir in the flour and cook, stirring continuously for about 2-3 minutes. 7. Add the broth, stirring continuously till well combined. 8. Stir in the cauliflower mixture and marjoram and bring to a gentle simmer and cook for about 10 minutes. 9. Remove everything from the heat and with an immersion blender, puree the soup to the desired consistency. Season with salt and black pepper and serve hot. 30

Roasted Cauliflower, Garlic, and Leek Soup

Summertime

Beet Soup

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 1 Calories 179.9 Fat 12.4g Cholesterol 31.1mg Sodium 386.7mg Carbohydrates 13.6g Protein 4.8g

Ingredients 1 (16 oz.) cans whole beets, undrained 1 (10 3/4 oz.) cans vegetable broth, undiluted 1 (8 oz.) cartons sour cream 1/8 tsp white pepper

1 1/2 tsp lemon juice 2 tbsp chopped chives

Directions 1. 2. 3. 4.

In a food processor, add broth and beets and pulse till smooth. In a large bowl, add the beet puree and the remaining ingredients except chives and stir to combine. Cover and refrigerate to chill before serving. Serve with a garnishing of the chives.

Summertime Beet Soup

31

APPLE SOUP

For Cold Fall Nights

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 7 Calories 102 kcal Fat 1.3 g Carbohydrates 22.9g Protein 1.2 g Cholesterol 0 mg Sodium 349 mg

Ingredients 1 tbsp reduced-fat margarine 3 tart apples - peeled, cored, and chopped 3 pears - peeled, cored, and chopped 5 C. vegetable broth 1/2 tsp rubbed sage 1/4 tsp ground black pepper

1 bay leaf 1 1/2 tsp pureed fresh ginger 1 tbsp chopped fresh parsley

Directions 1. In a large pan, melt the margarine on medium heat and cook the apples and peas for about 5 minutes. 2. Add the broth, sage, bay leaf and pepper and bring everything to a boil. 3. Reduce the heat to low and simmer, covered for about 20 minutes. 4. Remove everything from the heat and keep aside for about 5 minutes to cool. 5. In a blender, add the soup mixture in batches and pulse till smooth. 6. Return the soup in the pan on medium heat and cook till heated completely. 7. Serve with a topping of parsley.

32

Apple Soup For Cold Fall Nights

Hearty

Popcorn Soup

Prep Time: 8 mins Total Time: 15 mins Servings per Recipe: 8 Calories 521 kcal Fat 40.2 g Carbohydrates 34.8g Protein 10.7 g Cholesterol 119 mg Sodium 500 mg

Ingredients 1/2 C. butter 1 onion, chopped 1 tbsp dried parsley 1/4 C. all-purpose flour 2 quarts half-and-half cream 2 (15.25 oz.) cans whole kernel corn

salt to taste ground black pepper to taste

Directions 1. 2. 3. 4. 5. 6.

In a large soup pan, melt the butter and sauté the onion and parsley flakes for about 8 minutes. Sprinkle the flour and stir to combine well. Slowly, add the half-and-half and stir till smooth. Stir in corn and cook for about 5 minutes. Stir in salt and black pepper and remove from the heat. Serve hot with a garnishing of the popped corn.

Hearty Popcorn Soup

33

LENTIL

Soup I (Red Lentils,Garlic, and Apricots)

Prep Time: 15 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 263 kcal Fat 7.4 g Carbohydrates 37.2g Protein 13.2 g Cholesterol 0 mg Sodium 7 mg

Ingredients 3 tbsps olive oil 1 onion, chopped 2 cloves garlic, minced 1/3 C. dried apricots 1 1/2 C. red lentils 5 C. vegetable stock 3 roma (plum) tomatoes - peeled, seeded and chopped

1/2 tsp ground cumin 1/2 tsp dried thyme salt to taste ground black pepper to taste 2 tbsps fresh lemon juice

Directions 1. In olive oil stir fry your apricots, garlic, and onions for 2 mins. Then add in your stock and lentils and get everything boiling. 2. Once boiling, lower the heat and let the contents cook for 30 mins. 3. Add in the following after 30 mins: pepper, tomatoes, salt, cumin, and thyme. 4. Cook for 12 more mins. Then combine in your lemon juice. 5. Ladle out half of the soup and puree it in a blender then pour it back into the main mix. 6. Enjoy warm.

34

Lentil Soup I

Lentil

Soup II (Onions, Parmesan, and Wine) (Hungarian Style Lentils)

Prep Time: 10 mins Total Time: 1 hr 40 mins Servings per Recipe: 8 Calories 255 kcal Fat 6g Carbohydrates 33.3g Protein 13.7 g Cholesterol 9 mg Sodium 1099 mg

Ingredients 2 tbsps olive oil 2 large onions, cubed 1 tsp minced garlic 3 carrots, diced 2 stalks celery, diced 3 1/2 C. crushed tomatoes 1 1/2 C. lentils - soaked, rinsed and drained 1/2 tsp salt

1/2 tsp ground black pepper 3/4 C. white wine 2 bay leaves 7 C. vegetable stock 1 sprig fresh parsley, chopped 1/2 tsp paprika 1/2 C. grated Parmesan cheese

Directions 1. Stir fry your onions in a big pot until translucent then add in: carrots, garlic, celery, and paprika. Continue stir frying for 12 mins. 2. Add in: pepper, tomatoes, salt, stock, bay leaves, and lentils. Mix the lentils a bit then pour in your wine and get the mixture boiling. Once everything is boiling set the heat to low and let the mix simmer for 1 hr. Then add parmesan and parsley. Enjoy.

Lentil Soup II

35

LENTIL

Soup III(Red Lentils, Sweet Potatoes, and Ginger)

Prep Time: 20 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 322 kcal Fat 9g Carbohydrates 52.9g Protein 9g Cholesterol 22 mg Sodium 876 mg

Ingredients 1/4 C. butter 2 large sweet potatoes, peeled and chopped 3 large carrots, peeled and chopped 1 apple, peeled, cored and chopped 1 onion, chopped 1/2 C. red lentils 1/2 tsp minced fresh ginger 1/2 tsp ground black pepper

1 tsp salt 1/2 tsp ground cumin 1/2 tsp chili powder 1/2 tsp paprika 4 C. vegetable broth plain yogurt

Directions 1. Stir fry the following in butter in a saucepan: onions, chunked sweet potatoes, apple, and carrots. 2. Cook for 12 mins. 3. Now add your veggie broth and the following: paprika, lentils, chili powder, ginger, cumin, black pepper, and salt. 4. Get everything boiling, place a lid on the pot, and cook for 30 mins with a low heat. 5. Puree the soup in batches and then add it to a separate pot or use an immersion blender to puree everything with one pot. 6. Get the pureed soup boiling again and then lower the heat and cook for 12 more mins. 7. Add a bit more water if the soup is too thick for your liking. 8. When serving add a dollop of yogurt. 9. Enjoy. 36

Lentil Soup III

Lentil

Soup IV (Red Lentils, Coconut, and Tomatoes) (Vegan Approved)

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 303 kcal Fat 14.6 g Carbohydrates 34.2g Protein 13 g Cholesterol 0 mg Sodium 81 mg

Ingredients 1 tbsp peanut oil 1 small onion, chopped 1 tbsp minced fresh ginger root 1 clove garlic, chopped 1 pinch fenugreek seeds 1 C. dry red lentils 1 C. butternut squash - peeled, seeded, and cubed 1/3 C. finely chopped fresh cilantro

2 C. water 1/2 (14 oz.) can coconut milk 2 tbsps tomato paste 1 tsp curry powder 1 pinch cayenne pepper 1 pinch ground nutmeg salt and pepper to taste

Directions 1. Stir fry, until soft: fenugreek, onions, garlic, and ginger. Then add in: tomato paste, pepper, curry powder, cilantro, salt, water, lentils, cayenne, coconut milk, nutmeg, and squash. 2. Get everything boiling and cook for 32 mins. Enjoy.

Lentil Soup IV

37

LENTIL

from Morocco

Prep Time: 20 mins Total Time: 2 hrs 5 mins Servings per Recipe: 6 Calories 329 kcal Fat 3.6 g Carbohydrates 56.5g Protein 18.3 g Cholesterol 0 mg Sodium 317 mg

Ingredients 2 onions, chopped 2 cloves garlic, minced 1 tsp grated fresh ginger 6 C. water 1 C. red lentils 1 (15 oz.) can garbanzo beans, drained 1 (19 oz.) can cannellini beans 1 (14.5 oz.) can diced tomatoes

1/2 C. diced carrots 1/2 C. chopped celery 1 tsp garam masala 1 1/2 tsps ground cardamom 1/2 tsp ground cayenne pepper 1/2 tsp ground cumin 1 tbsp olive oil

Directions 1. Stir fry the following, in a saucepan, in olive oil, for 7 mins: ginger, garlic, and onions. Pour in your water, cumin, lentils, cayenne, chick peas, cardamom, kidney beans, masala, tomatoes, celery, and carrots. 2. Get the mix boiling, then lower the heat for a gentle simmer for 2 hrs. 3. Puree about one half of the soup in a blender and then mix it back into the saucepan before serving. Enjoy.

40

Lentils from Morocco

Lentil

Soup V (Jalapenos, Black Beans, and Peppers)

Prep Time: 1 hr Total Time: 6 hrs Servings per Recipe: 10 Calories 231 kcal Fat 1.2 g Carbohydrates 43.4g Protein 12.6 g Cholesterol 0 mg Sodium 851 mg

Ingredients 1 lb dry black beans 1 1/2 quarts water 1 carrot, chopped 1 stalk celery, chopped 1 large red onion, chopped 6 cloves garlic, crushed 2 green bell peppers, chopped 2 jalapeno pepper, seeded and minced 1/4 C. dry lentils

1 (28 oz.) can peeled and diced tomatoes 2 tbsps chili powder 2 tsps ground cumin 1/2 tsp dried oregano 1/2 tsp ground black pepper 3 tbsps red wine vinegar 1 tbsp salt 1/2 C. uncooked white rice

Directions 1. 2. 3. 4. 5. 6.

Submerge your beans in about 3 times their size of water. Then get everything boiling for 12 mins. Now place a lid on the pan and shut the heat. Let the beans sit for 1 and a half hours before removing the liquid and then rinsing the beans. Add your beans to a slow cooker with 1.5 quarts of fresh water and cook for 3 hrs on high. Now add the following after 3 hrs of cooking: tomatoes, carrots, lentils, celery, salt, chili powder, vinegar, cumin, black pepper, and oregano, jalapenos, onions, bell peppers, and garlic. 7. With low heat cook for 3 more hrs. Then add the rice when about 25 mins is left in the cooking time. 8. Take half of the soup and puree it in a blender then put it back in the pot. 9. Enjoy. Lentil Soup V

41

LENTIL

from Morocco III

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 10 Calories 261 kcal Fat 3.9 g Carbohydrates 42g Protein 14.4 g Cholesterol 0 mg Sodium 299 mg

Ingredients

Directions

6 C. vegetable stock 1 C. dry lentils 1 tbsp olive oil, or to taste 1 onion, diced 1 cinnamon stick 1 tsp minced fresh ginger root 1 tsp ground turmeric 1 tsp ground cumin 1 tsp ground black pepper 1 (15 oz.) can garbanzo beans, drained 1 (15 oz.) can red kidney beans, rinsed and drained 1 (14 oz.) can diced tomatoes 1 C. cooked quinoa (optional) 1 bunch flat-leaf parsley leaves and thinner stems, diced 1 bunch cilantro leaves and thinner stems, diced 1 lemon, or to taste, juiced

1. Get your lentils boiling in the stock. 2. Now set the heat to a low level and let it gently cook while you stir fry your onions in olive oil for 2 mins. 3. Add to the onions: black pepper, cinnamon stick, cumin, ginger, and turmeric. 4. Cook the seasoned onions for 4 more mins then add them to the lentils and stir everything. 5. Now combine the following with the lentils: quinoa, garbanzos, tomatoes, and kidney beans. 6. Get everything boiling again and add the cilantro and parsley. 7. Set the heat to its lowest level and gently cook the mix for 50 mins. 8. Top the soup with some lemon juice then serve. 9. Enjoy.

42

Lentils from Morocco III

Artisan Soup

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 4 Calories 388.2 Cholesterol 78.9mg Sodium 895.3mg Carbohydrates 32.1g Protein 8.4g

Ingredients 5 tbsps butter 1 large onion, diced 2 lbs butternut squash, peeled, seeded and cut into 1/2-inch pieces 4 C. vegetable broth

1/2 tsp nutmeg 1/4 tsp cinnamon 1/2 C. whipping cream

Directions 1. In a large heavy pan, melt butter on medium-high heat and sauté the onion for about 5 minutes or till tender. 2. Add the squash and cook for about 5 minutes. 3. Stir in the cinnamon, nutmeg and broth and bring everything to a gentle boil. 4. Then reduce the heat to medium-low. 5. Simmer, covered, for about 20 minutes or till the squash becomes tender. 6. Remove the soup from the heat and let it cool slightly. 7. In a blender, add the soup in batches and pulse till smooth. 8. Place the soup in pan on medium heat and stir in the cream, salt and black pepper and simmer till heated completely.

Artisan Soup

43

ONION

Soup I

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 6 Calories 476 kcal Fat 15.2 g Carbohydrates 56.1g Protein 21.8 g Cholesterol 36 mg Sodium 1224 mg

Ingredients 4 onions, chopped 3 tbsps butter 3 tbsps all-purpose flour 1 tsp ground black pepper 1 tsp white sugar 3 (10.5 oz.) cans vegetable broth 1 1/4 C. water 1/2 tsp dried parsley

1/4 tsp dried thyme 1 C. white wine 1 French baguette, cut into 1/2 inch slices 8 oz. shredded mozzarella cheese

Directions 1. 2. 3. 4. 5.

44

Stir fry your onions in butter for 12 mins then add in: sugar, flour, and black pepper. Cook and stir for 2 mins before adding in: thyme, broth, parsley, and water. Let this mix gently boil for 12 mins. At the same time turn on your broiler. Divide the mix between the serving bowls and add a piece of bread to each with a final topping of cheese. Melt the cheese under the broiler or in the oven then serve the soup. Enjoy.

Onion Soup I

Restaurant Style Onion Soup

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 618 kcal Fat 35.9 g Carbohydrates 39.5g Protein 29.7 g Cholesterol 114 mg Sodium 3433 mg

Ingredients 4 tbsps butter 1 tsp salt 2 large red onions, thinly sliced 2 large sweet onions, thinly sliced 2 cans vegetable broth 1/2 C. red wine 1 tbsp Worcestershire sauce 2 sprigs fresh parsley 1 sprig fresh thyme leaves 1 bay leaf

1 tbsp balsamic vinegar salt and freshly ground black pepper to taste 4 thick slices French or Italian bread 8 slices Gruyere or Swiss cheese slices, room temperature 1/2 C. shredded Asiago 4 pinches paprika

Directions 1. 2. 3. 4. 5.

Get some twine and tie together the following: bay leaf, thyme, and parsley. Top your red and sweet onions with salt and then fry them in butter for 37 mins. Try to stir the contents every 3 mins to avoid any burning. Add in: Worcestershire, broth, and red wine. Drop the tied spices in as well. Let this gently boil for 22 mins, with a low heat, and stir the mix at least 3 times. Take out the spices and add in some pepper, salt, and vinegar. 6. Place a lid on the pot and let the contents continue to stay warm with a very low level of heat. 7. Turn on the broiler and toast your bread under it for 2 mins then flip the pieces and toast for 2 more mins. Restaurant Style Onion Soup

45

8. Grab 4 bowls and add an equal amount of soup to each. 9. Then add a piece of bread to each as well. 10. Add a topping of 2 pieces of gruyere and an equal amount of asiago to the pieces of bread and some paprika. 11. Cook the bowls under the broiler for 6 mins. 12. Enjoy. 13. NOTE: As you broil, the cheese should melt over the sides and add a touch of elegance to your dish. This is intended!

46

Shallot Soup

Prep Time: 5 mins Total Time: 17 mins Servings per Recipe: 4 Calories 195 kcal Fat 10.3 g Carbohydrates 20.2g Protein 6.8 g Cholesterol 31 mg Sodium 202 mg

Ingredients 2 tbsps butter 2 medium shallots, finely chopped 2 C. water 3 C. fresh shelled green peas

salt and pepper to taste 3 tbsps whipping cream (optional)

Directions 1. 2. 3. 4. 5. 6.

Stir fry your shallots in butter for 4 mins then add in: pepper, peas, salt, and water. Get everything boiling. Once the mix is boiling, place a lid on the pot, set the heat to low, and let the mix cook for 15 mins. Now puree the peas and add them to the pan along with the cream. Heat everything back up and then add more pepper and salt. Enjoy.

Shallot Soup

47

VIETNAMESE

Tofu Soup

Prep Time: 30 mins Total Time: 2 hrs Servings per Recipe: 8 Calories 476 kcal Fat 15.2 g Carbohydrates 56.1g Protein 21.8 g Cholesterol 36 mg Sodium 1224 mg

Ingredients

Directions

2 tbsps vegetable oil 1 onion, coarsely chopped 2 shallots, thinly sliced 2 cloves garlic, chopped 2 inch piece fresh ginger root, thinly sliced 1 stalk lemon grass, cut into 2 inch pieces 4 tbsps curry powder 1 green bell pepper, coarsely chopped 2 carrots, peeled and diagonally sliced 8 mushrooms, sliced 1 lb fried tofu, cut into bite-size pieces 4 C. vegetable broth 4 C. water 2 tbsps vegetarian fish sauce (optional) 2 tsps red pepper flakes 1 bay leaf 2 kaffir lime leaves 8 small potatoes, quartered 1 (14 oz.) can coconut milk 2 C. fresh bean sprouts, for garnish 8 sprigs fresh chopped cilantro, for garnish

1. Stir fry your shallots and onions in oil until the onions are see-through then add in: curry, garlic, lemon grass, and ginger. 2. Stir fry everything for about 6 more mins then add: tofu, green peppers, mushrooms, and carrots. 3. Cook the mix for 2 more mins before adding in the veggie stock, pepper flakes, and fish sauce. 4. Stir everything and get it all boiling. 5. Once the contents are boiling add in the coconut milk and the potatoes, get it all boiling again. 6. Once the soup is boiling set the heat to low and let the mix gently cook for 50 mins. 7. When serving the soup top it with some fresh cilantro and some bean sprouts. 8. Enjoy.

50

Vietnamese Tofu Soup

Italian

Herbed Tofu Soup

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 358 kcal Fat 12.9 g Carbohydrates 49g Protein 17.1 g Cholesterol 29 mg Sodium 1484 mg

Ingredients 2 tbsps butter 2 C. sliced carrots 1 1/2 C. chopped onion 1 1/2 C. chopped celery 1 1/2 tsps minced garlic 12 C. vegetarian chicken-flavored broth 2 C. egg noodles 1 (14 oz.) container extra-firm tofu, drained and cubed 1/4 C. raisins

1/2 tsp dried basil 1/2 tsp dried oregano 1/4 tsp poultry seasoning 1/4 tsp dried thyme 1/4 tsp dried rosemary 1/4 tsp dried marjoram 1/4 tsp black pepper 1/4 C. cornstarch 3 tbsps cold water

Directions 1. Get a bowl, mix until smooth: water and cornstarch. Stir fry the following in butter for 12 mins: garlic, carrots, celery, and onions. Now add in the broth and get it all boiling. 2. Once everything is boiling, add: pepper, noodles, marjoram, raisins, rosemary, basil, thyme, cornstarch mix, oregano, and poultry seasoning. 3. Get the contents boiling again then place a lid on the pot, set the heat to low, and let it all gently cook for 35 mins. 4. Enjoy.

Italian Herbed Tofu Soup

51

BIG APPLE

Soup

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 8 Calories 143 kcal Fat 10.1 g Carbohydrates 12.7g Protein 2g Cholesterol 16 mg Sodium 662 mg

Ingredients 3 tbsps olive oil 1 shallot, minced 2 small apples, peeled, cored, and diced 4 C. vegetable broth 2 C. water 1/2 tsp freshly grated nutmeg 1/2 tsp ground allspice 1/2 tsp ground cinnamon

1/4 tsp coarsely ground black pepper 1 (12 oz.) box frozen butternut squash 1/2 C. half-and-half 2 tbsps butter 1/2 tsp dried tarragon

Directions 1. Stir fry your shallots in olive oil until they are soft then add in the apples and fry them for 2 mins. Place everything into a large pot and add in the water and broth to the pot and stir the mix. 2. Now add in: the pepper, nutmeg, cinnamon, and allspice. 3. Get everything boiling, set the heat to low, and let the mix cook for 20 mins. Add the squash to the soup and get everything boiling again. 4. Add the half and half and the tarragon as well and let the mix cook for 7 mins. Enjoy.

52

Big Apple Soup

Irish

Soup

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 228 kcal Fat 11.4 g Carbohydrates 22g Protein 9.5 g Cholesterol 14 mg Sodium 927 mg

Ingredients 1 tbsp olive oil 1 head escarole, coarsely chopped 2 cloves garlic, pressed 1 (15 oz.) can vegetable broth 1 (15.5 oz.) can cannellini beans, rinsed and drained

1/8 tsp crushed red pepper flakes 2 tbsps grated Parmesan cheese

Directions 1. Add the olive oil to a pan and begin to fry your escarole for 6 mins then add the garlic and keep cooking everything for 60 more secs. 2. Now add in the beans and the broth. 3. Stir the mix then add in the pepper flakes and stir everything again. 4. Get the mix boiling then set the heat to low and let the contents simmer for 10 mins. 5. Top the beans with your parmesan. 6. Enjoy.

Irish Soup

53

A SOUP

from Vietnam

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 159 kcal Fat 2.3 g Carbohydrates 29.2g Protein 5.2 g Cholesterol 5 mg Sodium 991 mg

Ingredients 2 (14.5 oz.) cans vegetable broth 2 star anise pods, or more to taste 3/4 tbsp ginger paste 1 tsp Sriracha 4 oz. tofu, cubed 1/2 C. broccoli florets

1/2 C. sliced mushrooms 1/4 C. chopped carrots 1/2 (8 oz.) package dried thin rice noodles 1 tbsp chopped green onion

Directions 1. Get the following boiling: sriracha, broth, ginger paste, and star anise. 2. Once the mix is boiling combine in: the carrots, tofu, mushrooms, and broccoli. Let the mix cook for 9 mins. Now begin get your noodles boiling in water. Once the water is boiling shut the heat and place a lid on the pot. 3. Let the noodles sit for 6 mins then remove the liquids and run the noodles under some cool water. 4. Now take out the anise from the simmering mix. 5. Place your noodles in serving bowls and top them with the broth mix. 6. Place some green onions over everything. Enjoy.

54

A Soup from Vietnam

Hash Brown Soup

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 6 Calories 284 kcal Fat 14 g Carbohydrates 33.4g Protein 7.7 g Cholesterol 42 mg Sodium 1112 mg

Ingredients 4 1/2 tbsps butter 1 1/2 C. frozen chopped onions 1 1/2 (14.5 oz.) cans vegetable broth 1 (24 oz.) package frozen hash brown potatoes 3 tbsps all-purpose flour 1 1/2 tsps dried basil 3/4 tsp salt

3/4 tsp ground black pepper 3/4 tsp garlic salt 1 1/2 dashes hot sauce 1 (12 oz.) can evaporated milk

Directions 1. Stir fry your onions in butter for 7 mins then add in: the broth, hot sauce, potatoes, garlic salt, flour, pepper, basil and salt. 2. Get everything boiling, set the heat to low, and let the potatoes cook for 22 mins. 3. Add in the evaporated milk and stir the mix evenly. 4. Enjoy.

Hash Brown Soup

55

SUMMERTIME

Soup

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 8 Calories 81 kcal Fat 3.8 g Carbohydrates 9.6g Protein 4.6 g Cholesterol 8 mg Sodium 561 mg

Ingredients 2 tbsps butter 1 C. peeled and sliced carrots 1 C. sliced onions 1 C. sliced leeks (optional) 1/2 C. sliced celery 1 tsp fresh thyme leaves

2 lbs sliced fresh brown or white mushrooms 6 C. vegetable stock salt and pepper to taste 1/2 C. chopped green onion

Directions 1. Begin to stir fry your celery, carrots, leeks, and onions, in butter, for 12 mins then add in the mushrooms and thyme. 2. Keep frying the mix for 7 mins then add in some pepper, salt, and the chicken stock. 3. Get everything boiling, place a lid on the pot, and set the heat to low. 4. Let the mix gently cook for 35 mins then divide the soup between serving bowls. 5. Top each serving with green onions. 6. Enjoy.

56

Summertime Soup

Buffalo

Soup II

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 155 kcal Fat 11.2 g Carbohydrates 9.9g Protein 5.4 g Cholesterol 27 mg Sodium 1058 mg

Ingredients 1 tsp unsalted butter 1/4 C. chopped celery 2 cloves garlic, chopped 1 tbsp all-purpose flour 3 1/2 C. vegetable broth 1 1/2 C. chopped broccoli 1 1/2 C. cauliflower, chopped

2 tbsps peanut butter 1/4 tsp salt 1/4 tsp crushed red pepper flakes 2 green onions, chopped 1/4 C. heavy cream

Directions 1. Stir fry your garlic and celery in butter for 7 mins then add in the flour and stir everything again. 2. Let the mix fry for 60 secs then add in the pepper flakes, broth, salt, broccoli, peanut butter, and cauliflower. 3. Let the mix gently boil for 17 mins then add in the green onions and cream and stir everything again. 4. Enjoy.

Buffalo Soup II

57

TOMATO

and Avocado Soup

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 12 Calories 315 kcal Fat 16.2 g Carbohydrates 37.2g Protein 8.7 g Cholesterol 12 mg Sodium 1152 mg

Ingredients 2 tbsps vegetable oil 1 (1 lb) package frozen pepper and onion veggie mix 2 cloves garlic, diced 3 tbsps ground cumin 1 (28 oz.) can crushed tomatoes 3 (4 oz.) cans chopped green chili peppers, drained 4 (14 oz.) cans vegetable broth

salt and pepper to taste 1 (11 oz.) can whole kernel corn 12 oz. tortilla chips 1 C. shredded Cheddar cheese 1 avocado, peeled, pitted and diced

Directions 1. Stir fry your onions and peppers for 2 mins in hot oil then add in the cumin and garlic. Continue frying the mix for 4 more mins until the veggies are soft. 2. Now combine in the chili peppers and tomatoes. 3. Stir the mix again and let the pepper cook for 30 secs before adding in some pepper, salt, and the broth. 4. Now get everything boiling, set the heat to low, and let the mix gently simmer for 35 mins. 5. Add in the corn to the mix and let the veggies cook for 7 mins. 6. When serving the soup top each individual serving with some tortilla chips, avocado, and cheese. 7. Enjoy.

60

Tomato and Avocado Soup

Creamy

Avocado Stew

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 410 kcal Fat 40.6 g Carbohydrates 12.5g Protein 3.9 g Cholesterol 82 mg Sodium 374 mg

Ingredients 2 avocado, peeled, pitted and diced 1 tbsp chopped shallots 1 tbsp olive oil 2 C. chicken stock 1 C. heavy cream

salt and pepper to taste 1/4 tsp ground nutmeg 1 tomato, peeled, seeded and diced

Directions 1. 2. 3. 4. 5. 6. 7.

Add your avocado to the bowl of a food processor and begin to puree it. Begin to stir fry your shallots in olive oil until they are soft then shut the heat. Get a bowl, combine: chicken stock, shallots, cream, and avocado. Stir the mix until it is smooth then add in the nutmeg, some pepper and salt. Place a covering of plastic on the bowl and put the mix in the fridge for 30 mins. When serving the dish top the soup with your tomatoes. Enjoy.

Creamy Avocado Stew

61

ITALIAN STYLE

Soup of Tomatoes

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 195 kcal Fat 10.3 g Carbohydrates 16.6g Protein 6.4 g Cholesterol 12 mg Sodium 447 mg

Ingredients 1 tbsp olive oil 1/2 white onion, chopped 2 tsps garlic, minced 2 C. vegetable stock 1 (15.5 oz.) can pinto beans 1 (14.5 oz.) can Italian-style stewed tomatoes

2 stalks celery, chopped 1 bay leaf 1 medium apple, thinly sliced 1/2 C. red wine salt and pepper to taste

Directions 1. 2. 3. 4. 5. 6. 7.

62

Stir fry your onions in some olive oil for 7 mins. Now add: bay leaf, stock, celery, pintos, and tomatoes. Get everything boiling. Once it is all boiling set the heat to low and gently simmer the mix. Get a bowl, combine: pepper, wine, salt, apples. Pour this mix into the broth mix and simmer for 7 more mins. Enjoy. 

Italian Style Soup of Tomatoes

Squash

and Apple Soup

Prep Time: 40 mins Total Time: 1 hr 40 mins Servings per Recipe: 12 Calories 219 kcal Fat 10.4 g Carbohydrates 29.2g Protein 5.7 g Cholesterol 20 mg Sodium 947 mg

Ingredients 1 (3 lb) butternut squash - peeled, seeded, and cubed 1 tbsp olive oil salt and ground black pepper to taste 1 large onion, chopped 6 stalks celery, chopped 6 carrots, chopped 1 bay leaf 2 tsps curry powder 1 tsp dried thyme

salt and ground black pepper to taste 1 apple, cubed 4 cloves garlic, minced 1 C. apple cider 1 1/2 quarts vegetable stock 1/2 tsp ground nutmeg (optional) 1 1/2 C. sour cream

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

Set your oven to 375 degrees before doing anything else. Get a bowl, combine: pepper, squash, olive oil, and salt. Now layer your squash in a casserole dish then cook it in the oven for 35 mins. Flip the squash one time, half way through the cooking time. Begin to stir fry the following in some oil: pepper, onions, salt, celery, thyme, carrots, curry powder, and bay leaf. Fry these veggies until tender. Now add the squash and apples and cook for 7 more mins before adding the garlic and cooking for 2 more mins. Add in the cider and get it all boiling. Once it is boiling, set the heat to low and simmer until half of the mix has evaporated.

Squash and Apple Soup

63

10. Now add the stock and cook for 25 mins with a low level of heat. 11. Grab an immersion blender and puree the soup. 12. Alternatively you puree the soup in a blender using a ladle and pouring the blended soup into another pot. 13. Finally add in your nutmeg and serve with some sour cream. 14. Enjoy.

64

Soup of

Broccoli, Potatoes, Onions, and Cheese

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 183 kcal Fat 8.1 g Carbohydrates 21.7g Protein 8.2 g Cholesterol 14 mg Sodium 297 mg

Ingredients 1 onion, diced 1 tbsp olive oil 2 heads broccoli, chopped 2 potatoes, peeled and cubed

4 C. vegetable broth 4 oz. stilton cheese

Directions 1. Stir fry your onions in olive oil until see-through. Then add in your potatoes and broccoli and cook for 6 mins. Then add the broth and get the contents boiling. Once the broth is boiling set the heat to a lower level and let everything lightly boil for 23 mins with no cover. 2. Add the cheese after shutting the heat and let it melt. Use an immersion blender or regular food processor to blend the soup down to become smoother. 3. Then reheat it before serving. 4. Enjoy.

Soup of Broccoli, Potatoes, Onions, and Cheese

65

ARTISAN

Broccoli Soup I

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 12 Calories 265 kcal Fat 18.2 g Carbohydrates 15.1g Protein 10 g Cholesterol 56 mg Sodium 1136 mg

Ingredients 1/2 C. butter 1 onion, chopped 1 (16 oz.) package frozen chopped broccoli 4 (14.5 oz.) cans vegetable broth 1 (1 lb) loaf processed cheese food, cubed 2 C. milk

1 tbsp garlic powder 2/3 C. cornstarch 1 C. water

Directions 1. Get a bowl, mix until smooth: water and cornstarch. 2. Stir fry your onions in butter in a big pot and then add in your broccoli and broth. 3. Let the broth and broccoli lightly boil for 16 mins. Then set the heat to low and pour in your cheese. Once the cheese has melted season everything with the garlic powder and pour in the milk. 4. Slowly stir and pour in your cornstarch mix. Let the soup cook for a bit more time (3 more mins). 5. Enjoy.

66

Artisan Broccoli Soup I

Artisan

Broccoli Soup II

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 8 Calories 309 kcal Fat 18.8 g Carbohydrates 16g Protein 18.5 g Cholesterol 50 mg Sodium 2389 mg

Ingredients 8 C. vegetable broth 1 (10.75 oz.) can condensed cream of mushroom soup 3/4 C. chopped onion 3/4 C. chopped celery 1 tbsp salt 1 pinch ground white pepper 2 C. milk

1/3 C. cornstarch 1/4 C. water 3 C. fresh broccoli florets, cooked 1 1/2 C. shredded American cheese 1 1/2 C. shredded Cheddar cheese

Directions 1. Get a bowl, combine until smooth: water and cornstarch. Set it aside. 2. Boil the following in a big pot: pepper, broth, salt, mushroom soup, celery, and onions. Once boiling, place a lid on the pot and lower the heat. Let the soup lightly boil for 22 mins. Pour in your milk and then get the soup boiling once more. Slowly add in your cornstarch mix while stirring. Let the contents lightly boil for 7 mins. 3. Now finally add in your cheese and broccoli. Once the cheese is fully melted. Shut the heat. Enjoy.

Artisan Broccoli Soup II

67

ARTISAN

Broccoli Soup III

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 449 kcal Fat 33 g Carbohydrates 18.9g Protein 20.6 g Cholesterol 100 mg Sodium 523 mg

Ingredients 1 C. sliced carrots 2 C. chopped broccoli 1 C. water 1 tsp vegetable bouillon 1/4 C. chopped onion 1/4 C. butter

1/4 C. all-purpose flour 1/4 tsp ground black pepper 2 C. milk 2 C. shredded sharp Cheddar cheese

Directions 1. Get the following boiling in a large pot: bouillon, carrots, water, and broccoli. 2. Once the contents are boiling place a lid on the pan and let the contents simmer over a low heat for 7 mins. Place everything to the side. 3. In another big pot fry your onions in butter until see-through and add in pepper and flour. Let this cook for 1 min while stirring. Then add in your milk. Get everything boiling and then add in your cheese once the cheese has fully melted, pour in your vegetables and liquid. 4. Get the mix hot and then serve in bowls. 5. Enjoy.

68

Artisan Broccoli Soup III

Broccoli

Cheese Soup III

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 12 Calories 153 kcal Fat 9.4 g Carbohydrates 10.1g Protein 7.5 g Cholesterol 29 mg Sodium 529 mg

Ingredients 4 C. fresh broccoli, cut into bite size pieces 1 1/2 qt. vegetable broth 2 C. milk 2 (10.75 oz.) cans condensed cream of celery soup

4 tbsps cornstarch 1/2 C. cold water 2 C. shredded Cheddar cheese

Directions 1. Get a big pot and boil your broccoli in the broth for 12 mins. 2. Now get a bowl, combine: celery soup and milk. Stir the contents until everything is smooth then mix some water and cornstarch together. Pour the mix in the celery soup mix and stir everything. 3. Let the contents continue to heat until everything is simmering then add your cheese. Once the cheese has melted shut the heat and stir everything. 4. Enjoy.

Broccoli Cheese Soup III

69

SEATTLE STYLE

Broccoli Soup

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 475 kcal Fat 24.4 g Carbohydrates 33.8g Protein 29.7 g Cholesterol 54 mg Sodium 2001 mg

Ingredients 3 (10 oz.) packages frozen chopped broccoli 3 (14.5 oz.) cans vegetable broth 6 tbsps margarine 1 onion, chopped 1/2 C. all-purpose flour 2 C. milk

1 1/2 lbs processed cheese food (eg. Velveeta), cubed 1 pinch ground white pepper

Directions 1. Get your broccoli boiling in broth, once the mix is boiling, set the heat to a lower level, and let the mix cook for 17 mins. 2. Now being to stir fry your onions in butter for 7 mins then add the flour to the onions and slowly add in the milk. 3. Continue to heat and stir the mix until everything is thick. 4. Now combine everything with the broccoli and add the cheese and pepper. 5. Enjoy.

72

Seattle Style Broccoli Soup

Countryside

Broccoli Soup

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 4 Calories 448 kcal Fat 22.8 g Carbohydrates 42.6g Protein 20.3 g Cholesterol 60 mg Sodium 1189 mg

Ingredients 2 C. chopped onion 2 tbsps margarine 2 1/2 lbs peeled and cubed potatoes 5 C. boiling water 4 cubes chicken bouillon 3 C. fresh broccoli, cooked and drained

salt and pepper to taste 3 C. shredded Cheddar cheese

Directions 1. 2. 3. 4. 5. 6.

In a saucepan, begin to stir fry your onions in butter. Let the onions cook until they are see-through then add the bouillon, water, and potatoes. Break the bouillon apart and get everything boiling. Once the mix is boiling place a lid on the pot and set the heat to low. Let the mix cook for 17 mins. Now cut off the hard outer skin from broccoli stems and boil the broccoli in water for 6 mins. Then add it to the soup. 7. Begin to puree the soup with an immersion blender then add the pepper and salt. You can also use a food processor and blend the soup in batches then place the pureed mix into a new pot. 8. Combine in the cheese after the soup has been pureed and get everything hot again. 9. Enjoy.

Countryside Broccoli Soup

73

SAUERKRAUT

Swiss Soup

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 465 kcal Fat 30.5 g Cholesterol 107 mg Sodium 1127 mg Carbohydrates 24.3 g Protein 24.7 g

Ingredients 1/2 C. chopped onion 1/4 C. chopped celery 3 tbsps butter 1/4 C. all-purpose flour 3 C. water 4 cubes vegetable bouillon

8 oz. shredded corned beef 1 C. sauerkraut, drained 3 C. half-and-half cream 3 C. shredded Swiss cheese 8 slices rye bread, toasted and cut into triangles

Directions 1. Cook onion and celery in hot butter for a few minutes and then add flour, bouillon and water before bringing all this to boil. 2. Cook on low heat for 5 minutes and then add cream, corned beef, sauerkraut and 1 C. of the cheese before cooking everything for 30 minutes more. 3. Serve in bowls after topping it with bread and cheese, and broiling it until the cheese melts.

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Sauerkraut Swiss Soup

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