Category Archives: Soup

Rainy-Day 13 Bean and Quinoa Soup

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The rain poured quite heavily in our little town today.  It was also a bit chilly which was a perfect opportunity to have “rainy day” soup.  This soup is hearty and super healthy.  I hope you enjoy it as much as we do!

Ingredients:

(seves 4-6)

  • 3 cups of cooked quinoa
  • 3 and a half quarts of water *note: add more water toward the end if you like it more “soupy”
  • 1 can of organic coconut milk
  • 1/3 lb of Bob’s Red Mill Soup Mix, 13 Bean Soup Mix *I soaked the beans overnight with a tablespoon of fresh lemon juice *
  • 1 large onion (chopped)
  • 1 large red bell pepper
  • 7 cloves of garlic (minced)
  • 2 inches of ginger (peeled)
  • Herbamare Original (500g=1.1LB) Brand: Vogel *note: you can buy pre-made herbamare from this link or the health food store, or you can save some money by googling “herbamare recipes” and making it yourself.   You will find many different recipes out there.  I made mine myself, but I didn’t measure (sorry…next time I will :) ), I just go by taste and it usually tastes similar to other herbamare recipes.

Directions:

  1. Cook your quinoa and set aside.
  2. Wash your soaked beans.
  3. In a large pot, boil 3 and a half quarts of water with your soaked beans, chopped onions, and minced garlic.
  4. Let it boil for about 1 hour or until the beans are cooked (stir occasionally).
  5. Blend coconut milk with your red bell pepper and ginger in a blender until smooth.  And, you will have a red gingery, coconutty, bell pepper soup.
  6. After the beans have cooked, add your coconut-bellpepper-ginger blend.
  7. Boil this together for another 20 minutes.
  8. Then add your cooked quinoa and herbamare (add herbamare a little bit at a time until you are satisfied with the taste).
  9. Simmer for 15 minutes or so.
  10. Pour in your favorite soup bowl and enjoy!

Pumpkin, Wheat Berry, and Lentil Curry Soup

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I used a little bit of chopped parsley for garnish.

I just love pumpkin but I don’t really like buying them in a can, so I was really excited to see organic pie pumpkin at the local health food store.

I ended up purchasing more pumpkins that I needed for a pumpkin pie, so I decided to make soup perfect for the fall weather that is warming, comforting, filling, and delicious.  I just love the combination of pumpkin chunks with wheat berries.  My family and I really enjoyed this soup!

Ingredients:

  • 1 organic pie pumpkin (peeled and cut into cubes)
  • 1 medium onion (chopped)
  • 8 cloves of garlic (minced)
  • 1.5 inches of ginger (finely minced)
  • 2 medium-sized potatoes (cut into cubes)
  • 1.5 cups of wheat berry (soaked over night)
  • 1 cup of red lentils
  • 9 cups of water
  • 2 oz. of red curry paste or 3 t0 4 tablespoons of curry powder
  • 1 tablespoon of garam masala
  • 1 can of coconut milk
  • 3 to 5 tablespoons of Mrs. Dash’s Salt-free Seasoning
  • Liquid aminos for added taste (note if you don’t have this, you may add a little bit of sea salt)
  • 1 tablespoon of olive oil

Directions:

  1. Boil wheat berries for 20 minutes, drain, and set aside.
  2. While your wheat berries are boiling, prepare your veggies.
  3. Heat oil in a large soup pot.
  4. Add onions, garlic, ginger, curry, and garam masala.
  5. After the onions are a little transparent, add pumpkin, potatoes, wheat berries, red lentils, coconut milk, water and Mrs. Dash’s seasoning into the pot.
  6. Simmer for about 30 to 40 minutes.
  7. Add salt or liquid aminos a little bit at a time.
  8. Serve with delicious freshly baked bread.  Note: the bread in the above picture may look a bit different from the one from my recent post because I used whole wheat flour mixed with bread flour.
  9. Enjoy!

Asian-Inspired Spaghetti Squash Noodle Soup on SHAPE.COM

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Click on the image to be directed to SHAPE.COM.

Hi everyone!  I am very excited to say that another recipe of mine, the “Asian-Inspired Spaghetti Squash Noodle Soup”,  is being featured on SHAPE.COM! 

Please check out Tiffany Tse’s article on “10 Healthy Soups to Fill You Up, Not Out” which features “warm, filling, flavor-packed soups and stews” that are perfect for winter.

Click on the image to be directed to the original post.

My original post: ASIAN-INSPIRED FALL SPAGHETTI SQUASH NOODLE SOUP.

Click on the image to be directed to SHAPE.COM.

Thank you Shape.com and thank you, Veg Obsession readers :) .

Asian Inspired Fall Spaghetti Squash Noodle Soup

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I love this soup!  It is tasty, filling, and oh so good for you!

The veggies I used are organic, local, and what is in season (except for the organic carrots…that was from a few states away).  I have to say, that this is definitely my favorite time of year.  It is cooler, breezy, colorful, and festive.  And, I just can’t say enough how much I love fall produce!

I am notorious for “throwing everything in a pot” and making it work.  And, this dish is could be an example of that.  I try to use as much veggies in a pot to make it more nutritious and colorful.   And, if I know that a few of my veggies will start to go bad in a few days, I just throw those in too!  I try not to be so wasteful.


The husband and child working on pumpkins.

 Jack the Pumpkin King.

Oogie Boogie...we love the movie, "Nightmare Before Christmas".

Okay, back to the soup!

Notice that I do not have any “real” traditional noodles on the ingredients list.  But instead, I used spaghetti squash.

Serves 4 to 6 people

Ingredients:

  • 1 spaghetti squash
  • 1 package of cubed firm tofu
  • 1 small onion (chopped)
  • 2 diced carrots
  • 4 cups of chopped bok choy (Asian greens)
  • 1 cup of purple potatoes (cubed)
  • 1/2 cup of sliced bell peppers / sweet red peppers
  • 5 cloves of minced garlic
  • 7 cups of vegetable broth
  • 1.5 tablespoons of olive oil
  • 2 to 4 tablespoons of liquid aminos (adjust to saltiness preference)
  • 1/4 cup of green onions (diced)
  • 2 to 4 tablespoons of toasted sesame seed oil (adjust to taste preference)
  • Sriracha Asian hot sauce (optional)
  • 1 tablespoon of fresh ginger (finely minced)
  • 1 package of vegetable miso cup soup mix (optional)

Directions:

  1. Cook spaghetti squash: slice length wise, remove seeds, place in a baking pan face down, add water (about an inch high), bake for 30 minutes in a 400 degree oven.
  2. Prepare your veggies.
  3. Heat up a large pot and pour in your olive oil.
  4. Add onions and garlic.  Saute for a couple of minutes.
  5. Add carrots, bell pepper, potatoes and ginger.
  6. Saute for 5 minutes.
  7. Add vegetable broth, miso cup soup mix (optional), and tofu.  Note: you don’t need the miso soup mix.  I just used it today because I still had it.  This recipe is just as delicious without it.
  8. Cook together for about 20 to 25 minutes.
  9. Then add toasted sesame seed oil, green onions, bok choy and spaghetti squash noodles (removed with a fork).
  10. Add liquid aminos (for salt) and pepper (adjust to your liking).
  11. Add desired amount of Asian hot sauce (sriracha).
  12. Cook together for another 5 to 10 minutes.
  13. Serve with lemon slices (for added tang to the soup), crusty bread, vegan sandwiches, or crackers.
  14. Enjoy!

Easy Leek and Broccoli Soup with Barley

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Serve with whole wheat crackers, chewy/crunchy bread, or top it off with croutons.

Here is a very easy, delicious, and nutrient rich soup!  It is perfect to serve up on a cool fall day, like today.

Broccoli health benefits: vitamin C, folic acid, calcium, fiber, vitamin A, antioxidants, and more!  (note: broccoli is also known to have cancer fighting properties)

Leeks health benefits: fiber, folic acid, Vitamin B6, manganese, and iron.

Ingredients:

  • 4 leeks
  • 1 small yellow squash (optional…I just threw this in for added benefit ;) )
  • 1 16oz bag of frozen broccoli  (you can also use fresh…it just wasn’t available at the health food store the other day)
  • 1/2 of an onion
  • 6 cups of vegetable broth
  • 4 cloves of garlic
  • 1.5 cups of cooked barley pearls (around 1/2 cup of uncooked barley pearls)…if you don’t have barley, you can also use cooked quinoa.
  • Salt and pepper

Directions

    1. Cook barley (boil for 40 minutes).
    2. Cut leeks and wash in a large bowl to remove dirt.
    3. Put your broth, leeks, broccoli, onion and garlic in a large pot.
    4. Let it simmer for about 20 to 25 minutes.
    5. Set aside and let it cool for a few minutes.
    6. In your VITAMIX, pour in your soup.
    7. Add cooked barley.
    8. Blend together.

Vitamix Turboblend 4500 Countertop Blender with 2+ HP Motor

Serve and enjoy!

Check out my other broccoli recipe:

Roasted Bell Pepper, Carrot, and Sweet Potato Ginger Soup

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Soup topped off with hemp seeds (protein and omega 3s)

I usually make this for my family when they are sick.  Carrots, sweet potatoes, bell peppers, garlic, and ginger is wonderful and is very good for your body.  This soup is high in antioxidants, vitamins, omega 3s, protein, fiber and more.

Ingredients:

  • 9 cups of water
  • 6 to 8 carrots (depending on how thick you want your soup)
  • 1 large sweet potato (cubed)
  • 3 roasted bell peppers
  • 4 bouillon cubes of “NOT CHICK’N”
  • 3 to 4 cloves of garlic
  • 1 celery or 1/4 cup (diced)
  • 1/2 onion (diced)
  • 3 tablespoons of ground ginger
  • 1 can of coconut milk
  • 1 tsp of thyme
  • liquid aminos or salt and pepper to taste
  • 1 tablespoon of olive oil

Directions:

  1. Roast 3 bell peppers in a 375 degree oven for 20 minutes.  After it is cooked peel off some of the burned parts of the bell pepper skin.
  2. Saute garlic, celery, and onions in olive oil
  3. Add water and bouillon cubes.
  4. Add carrots and sweet potatoes.  Boil for 10 minutes.
  5. Add coconut milk and thyme. Boil for another 10 minutes or until the carrots and sweet potatoes are cooked.
  6. Remove the veggies from the liquid and place in a food processor or blender along with the roasted bell peppers.
  7. Blend until smooth.
  8. Add pureed veggies back to the liquid/broth.
  9. Simmer for a few more minutes.
  10. Add liquid aminos and pepper to taste.
  11. Serve with bread or crackers.
  12. Enjoy!

Vegan “Shabu Shabu” with Spicy Peanut Sauce

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This is my version of “shabu shabu”…kinda improvised but it turned out pretty good.

For those of you who aren’t familiar with the term, “shabu shabu”, it is a Japanese dish of meat and vegetabless usually cooked in a broth, in a “hot pot”, and in the center of the table.  The cooked meat and veggies are dipped in some sort of sauce and eaten with rice or noodles.  I don’t have a “hot pot”, but my stove top worked just fine :)   And, of course, this meal is VEGAN!

Serve with rice or noodles....or both!

Ingredients:

  • 14 cups of vegetable broth
  • 4 cups of bok choy/Asian greens
  • 4 potatoes (cubed)
  • 3 carrots (sliced)
  • 3 ears of corn
  • 1/4 cup of celery (diced)
  • 1 package of tempeh or medium/firm tofu (cubed)
  • 4 to 8 medium-sized Shitake Mushrooms
  • 1 medium-sized onion (diced)
  • 4 cloves of garlic (minced)
  • 2 tablespoons of grape seed oil
  • Salt and pepper

Directions:

  1. Saute onions, garlic, and celery until onions are transparent.
  2. Add the rest of the veggies and tempeh or tofu.
  3. Add vegetable broth (make sure it is enough to cover the veggies).
  4. Boil for 45 minutes, or until potatoes are done.
  5. Serve with rice or noodles and spicy peanut sauce.

Spicy Peanut Sauce:

  • 2 tablespoons of rice vinegar
  • 1/2 teaspoons of brown sugar
  • 1 tablespoon of all natural peanut butter
  • 1 teaspoon of peanut oil (optional)
  • 1 clove of garlic (minced)
  • 1.5 tablespoons of Asian garlic chili sauce
  • 1/2 teaspoon of fresh ground ginger
  • 2 teaspoons of toasted sesame seed oil
  • 1 to 2 tablespoons of liquid aminos to taste

Directions: Mix brown sugar with rice vinegar and let the sugar dissolve.  Then, add the rest of the ingredients.  Adjust to taste (add more chili sauce, peanut butter, liquid aminos, etc.)

Here are more ideas.  Just remember, you can “veganize” almost anything!
Shabu Shabu on Foodista

Rainy Day Vegan Acorn Squash Chili

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Serve with vegan garlic bread (vegan butter, garlic, and parsley)

Perfect meal on a rainy day!

Ingredients:

  • 1/2 package of Bob’s Red Mill Whole Grains and Beans Soup Mix
  • 9.5 cups of vegetable broth/veggie bouillon
  • 1 acorn squash
  • 4 medium-sized potatoes (cubed)
  • 1 large onion (diced)
  • 5 cloves of garlic (minced)
  • 1 can of chunky tomatoes (28 oz)
  • 1/4 cup of celery (diced)
  • 3 teaspoons of chili powder (adjust to taste preference)
  • 1 tsp paprika
  • Liquid Aminos or Celtic sea salt to taste
  • 1 tsp dried parsley
  • 1 corn (optional)
  • 2 tablespoons of grape seed oil

Directions

  1. Heat oil, then add onions, celery, and garlic.
  2. Add broth/water with bouillon.
  3. Add soup mix, veggies, and herbs/spices.
  4. Boil for 1/2 an hour and simmer in low heat for 2 hours…or until the beans are fully cooked.  *Note:  Stir, Stir, and Stir!…so the beans don’t get stuck at he bottom and burn.
  5. Enjoy!

Quick and Easy Kimchi Noodle Soup

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Ingredients:

  • 4 oz Soba buckwheat noodles (or any other vegan Asian noodles)
  • 10 cups of veggie broth
  • 1 package of medium to firm tofu
  • 5 oz of kimchi
  • salt pepper

Directions:

  1. Boil vegetable broth.
  2. Add tofu, noodles, and kimchi.
  3. Simmer for 15 to 20 minutes.
  4. Add salt and pepper to taste.

“Kimchi (or kimchee) is loaded with vitamins A, B, and C, but its biggest benefit may be in its “healthy bacteria” called lactobacilli, found in fermented foods like kimchi and yogurt. This good bacteria helps with digestion, plus it seems to help stop and even prevent yeast infections, according to a recent study. And more good news: Some studies show fermented cabbage has compounds that may prevent the growth of cancer.” -www.health.com

Eggplant Soup!

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This soup is awesome!   Not only is it  “feel good” soup,  but the ingredients in the soup are very good for you, which is what you need during this time of year when everyone is sick!

**Eggplant contains fiber and protein.  It is also known for its high mineral content, high vitamin content, and antioxidant properties.

Ingredients:

  • 1 large eggplant
  • 1 large tomato
  • 1 small onion
  • 1 medium sized carrot
  • 4 cups of vegetable broth (you may adjust the amount of vegetable broth…just in case you want it a little thicker)
  • 3 cloves of garlic
  • 1/2 teaspoon of thyme
  • 1 teaspoon of basil
  • 2 tablespoons of olive oil
  • salt and pepper

Directions:

  1. Preheat oven at 375 degrees.
  2. Slice veggies and toss it with olive oil and a few pinches of salt and pepper (onions, garlic, tomato, carrot, and eggplant).
  3. Bake veggies for 30 to 40 minutes.  Then, peel off the eggplant skin (optional…if the skin is too tough).   Note: if you want to keep the skins on, bake the whole eggplant wrapped in aluminum foil.
  4. In a food processor, process veggies.
  5. In a pot, boil the vegetable broth with basil and thyme, then add the processed veggies, salt and pepper.

Serve with a vegan sandwich or just vegan whole wheat bread.

Enjoy!