Use low sodium vegetable stock, broth, or water in your homemade soup and avoid using processed oil and salt. There are plenty of plant options for making soup creamy. These include food items such as boiled or soaked cashews, avocados, and steamed cauliflower. Nutritional yeast and miso paste add a cheesy and mildly nutty and salty flavor to soup. Don’t hesitate to make soup or stew for dinner. They are one of the most comforting, home-warming meals you can serve your family and friends. Consider enjoying your soup or stew with a side salad or whole grain garlic bread.
1. Pumpkin Squash Soup
This is a super healing, whole food plant based recreation of Panera’s Autumn Harvest Squash Soup. It contains a powerful combination of anti-cancer, anti-inflammatory, antibacterial ingredients that are used to treat many digestive problems. I make this soup for a very special cancer patient who often craves Panera’s Harvest Squash soup. Consequently, this makes her very happy.
BLENDING INGREDIENTS
- 2 cups low sodium vegetable broth, nutritional oil, or water
- 1/3 cup raw cashews
- 1 medium butternut squash peeled, seeded, 1/4-to-1/2-inch slices
- 1 cup mild onion or shallots, sliced or chopped
REMAINING INGREDIENTS
- 1 cup unsweetened applesauce or 3/4 cup pure apple juice
- 1 15-ounce can of pure pumpkin
- 2 tablespoons date sugar, pure honey, or maple syrup
- 1 teaspoon turmeric
- 1/2 teaspoon curry powder, optional
- 1/4 teaspoon ginger
- 1/2 teaspoon cinnamon
- 1/4-1/2 teaspoon black pepper, ground
- A dash or 2 of cayenne pepper, optional
PREPARATION
- To a large pot, add the BLENDING INGREDIENTS and cover with a lid to cook until tender. This should take about 20-25 minutes, depending on the thickness of the squash slices. Check tenderness with a knife tip.
- Use an immersion blender in the pot or transfer contents to a blender and cover with a lid and a towel. Purée to a smooth and creamy consistency, then add back to the pot along with the REMAINING INGREDIENTS.
- Bring to a rolling boil. Reduce to simmer for 15-30 minutes.
- Garnish with pumpkin seeds and sprinkle with cinnamon, if desired.
- Serve with green salad and whole grain bread.
2. Lentil Soup
This is another powerful healing soup full of healthy ingredients.
INGREDIENTS
- 1-2 cups mild onion, chopped
- 1-2 cups carrots, sliced into 1/4 inch pieces
- 3-4 garlic cloves, sliced or minced
- 2 teaspoons ground cumin
- 1 teaspoon curry powder
- 1-2 tablespoons of ginger, minced
- 2 cups diced tomatoes with juice
- 3/4 cup green or brown lentils, rinsed
- 1 cup edamame/soybeans or other beans, frozen or fresh
- 5 cups low sodium vegetable stock, broth, or water
- 1-2 tablespoons miso paste slurry or low sodium soy sauce
- 1/4 teaspoon red pepper flakes, optional
- 1/2 teaspoon fresh ground black pepper, to taste
- 1-2 cups fresh collards, beet greens or kale (tough stems removed) chopped
INSTRUCTIONS
- In a large nonstick pot over medium heat, add onions, carrots, and garlic, and cook until the onion is lightly browned. Add broth or water as needed.
- Add remaining ingredients, except the greens and cover and return to a boil. Reduce heat to simmer, stirring occasionally for 1 hour, then add the leafy greens and heat through for another couple minutes or so.
- Serve with whole grain bread.
3. Hearty Shiitake Barley Soup
This heart-healthy soup is another great option for a relaxing and enjoying on special days with family and friends.
INGREDIENTS
- 1-2 boxes low sodium vegetable broth, nutritional oil, or water
- 1/3 cup barley
- 1 cup carrots, sliced into 1/4 inch coins
- 2 leeks, white and light green parts, 1/4 to 1/2-inch slices
- 1 cup green beans, peas, or snap peas cut in bite-sized pieces
- 1 turnip, peeled and sliced or chopped
- 3 medium-sized potatoes, cut into 3/4-inch cubes
- 1 cup celery, sliced in 1/4-inch pieces
- 2 garlic cloves, minced, or 3/4 teaspoon garlic powder
- 1 1/2 cups shredded cabbage
- 2 bay leaves
- 1/2 cup any shiitake or portobello mushrooms, chopped or sliced or 1 tablespoon mushroom powder
- 1/4 cup fresh parsley, finely chopped
- 1 teaspoon dried thyme
- 1/4 to 1/2 teaspoon pepper
- 2 teaspoons lemon juice
- 2 tablespoons dark miso paste slurry or low sodium soy sauce, to taste/health
PREPARATION
- In a large pot over medium-high heat, add all ingredients as listed, except for miso. Bring to short boil, reduce the heat to simmer, stirring occasionally, and cook until vegetables are tender. This should take about 30-40 minutes. Remove from heat, cool for 10 minutes, and add miso.
- Consider serving with whole grain bread and side salad.
The Whole Food Plant-Based Diet cookBook offers many soups, stew, and chili recipes.