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Purple Soup

Ingredients (use vegan versions):

* 1 can of cococut milk or 1/2 cup powdered coconut milk
* 1 cup chopped red cabbage
* 1 red bell pepper chopped
* 1 cup pasta spirals or any grain
* grated ginger to taste (1 Tablespoon is nice)
* 1 carrot, chopped
* handful of chopped cilantro (optional), or parsley
* water or soup stock, enough for a good sized pot of soup (6 servings)
* 1 can chick peas/garbanzos or any cooked bean

Directions:

Put soup stock or water into a 4 quart soup pot and add can
of coconut milk or powdered coconut milk. Add rest of
ingredients and simmer on medium then low for about one
hour, or until done. The red cabbage and white coconut milk
turn the soup a lovely shade of purple. Any vegetables can
be added to this soup according to your mood or what’s in
the fridge. Greens, potatoes, chinese cabbage, squash/sweet
potatoes etc.

Serves: 6

Preparation time: 1 hour

Easy Lentil Soup

Ingredients (use vegan versions):

* about 250 g red lentils
* hot curry paste
* about 1.5 litres water
* 1 teaspoon tomato paste
* granulated vegetable stock
* 1 pinch vegan sugar

Directions:

Ingredient amounts are to taste. Lightly fry
about one heaped tablespoonful of hot
curry paste in a hot saucepan, then add water.
Add the red lentils, season with
granulated vegetable stock and cook for about
three quarters of an hour until lentils are very
soft. Whisk to make the soup more “creamy”. Add a
teaspoonful of tomato paste (for colour) and a
pinch of sugar.

Serves: 4

Preparation time: 3/4 hour

Lentil Soup

Ingredients (use vegan versions):

* 1-16oz. bag lentils
* 2T spicy paprika
* salt and pepper to taste
* 1 large clove garlic
* 1 green pepper
* 1 large onion
* 3/4 large pot of water (when lentils are in pot)

Directions:

Rinse lentils put lentils in a big pot with 3/4th the pot filled with water, put on low heat (very low)
sautee in 1 T olive oil diced green pepper until soft, half way through add diced onion, when the onion is golden put both in the pot.

Next sautee the diced garlic and the paprika in 1/2 T oil add both to the soup turn up the soup to med. Flame let simmer for 2-3 hours depending on your preferance concerning the soup’s thickness.
Salt and pepper to taste serve with spanish,itallian or vegan french bread (traditionally they are made with only flour and water, that is the way my Tia Josefina makes it)

Serves: 4

Preparation time: 2 hours

Mexican Stew

Ingredients (use vegan versions):

* 2 - 3 cups chili sauce (recipe follows)
* 1 large onion
* 1 medium zucchini, cubed
* 1 cup frozen corn (or fresh sut off the cob)
* 1 cup fresh green beans, 1″ pieces
* 1 medium potato, cubed
* 1 teaspoon ground cumin
* 1 teaspoon dried or 1 tablespoon fresh oregano
* 1 cup beans and/or 1/2 pound low fat tofu or tempeh,
* cut into cubes

Directions:

Stew it all in a large pot for about 1 hour. Serve over
polenta, rice, noodles, etc.

Obviously, delete and add vegetables to your taste!

For those who prefer more spicy, add a can of green chilies or
even some jalapenos. For those who prefer is milder,
add a chopped tomato, or serve ff yogurt or sourcream to
“soften” it a bit.

Chili sauce:

Ingredients (use vegan versions):

* dried chilies

Directions:

Read chili package for “mild” or “hot” to your taste, soak in boiling
water for at least 1 hour, over night is okay. Blend the chilies in
blender until smooth, adding the soaking liquid to the right
consistency. If you want it really smooth, you will need to strain it
as some of the skin remains in pieces. (I don’t bother)

Awesome Tomato Vegetable Soup

Ingredients (use vegan versions):

* 2 Large cans Italian Style tomatoes (you can use the regular kind, too)
* 5-6 Stalks celery, chopped fine
* 2-3 medium onions chopped fine (i use a lot…modify to suit your tastes)
* 6-8 cups water (amount not too important…you can add more later)

Directions:

Boil the above on high for at least 10 minutes. You can chop the
tomatoes in the blender, or break them up with a spoon. I like to
squish them in my hands.. gets out frustration. (i usually put the
seasoning in at this point. see below)

Add pre-cooked beans (whatever you think will taste good) to the above
mixture. you can use canned, but I like the dried beans better. I
prefer a nine-bean soup variety that’s locally available. Not sure if
it’s available everywhere.

Add vegetables to the above according to your tastes. Be sure to add
them according to cooking time. No set amounts. Add them and stir.
If it looks good, go with it. If it looks like it needs more, toss
some more in.

I use:

Potatoes, cubed (makes the base nice and thick)
corn
zucchini
summer squash
cabbage (go easy…add it late or it’ll take over…i don’t use it if
i’m makin g it for just us cause there’s always leftovers and the
cabbage flavor gets stronger the longer it sits.)

You’d think carrots would taste good, but their flavor took over and
it was barely palatable. could just be my taste, though. same with
broccoli and cauliflower.

I season it with Oregano and Black pepper, and occasionally garlic,
but go easy with this. could make it taste bitter.

We used to sprinkle parmesan cheese on it and serve with crusty vegan bread.
now we don’t use the parmesan, but i’ve been known to sprinkle
nutritional yeast on the top.

Note: If the soup gets thicker than you want it, add water, but add it
slowly. it’ll thin out, and so will the flavor. If you do add water
toward the end, be sure to let it stew for a while longer.

Peach Soup

Ingredients (use vegan versions):

* 2-3 medium peaches slightly under-ripe, chopped into wedges
* 3 cups of orange juice
* 2 tablespoon non-hydrogenated vegan margarine, cut into small chunks
* pinch nutmeg and cinnamon
* red raspberries

Directions:

Simmer the orange juice over medium
heat for about 10 minutes, or until
reduced by about one-third. Add
the margarine until sauce takes on
a “gravy”-like consistency (coat the
back of your spoon with the sauce and
drag your finger through it - if the
finger trail stays, the sauce is thick
enough). Add the peaches and cook until
soft, about five minutes, depending on
ripeness. Ladle into serving bowls.
Garnish with a pinch of cinnamon and
nutmeg, and a few raspberries, and
serve warm.

Serves: 2

Preparation time: 15 min

Healthier (Lower Cholesterol) Veg Soup

Ingredients (use vegan versions):

* olive oil
* 1 large sweet onion, 1/2 inch rings, quartered
* 1 green bell pepper, seeded, 1/2 inch rings, quartered
* 1 15 oz can of corn (drained)
* 1 15 oz can of chili beans (drained)
* 1 15 oz can of green beans (drained)
* 1 15 oz can of navy beans (drained)
* 1 15 oz can of black beans (drained)
* 1 15 oz can of black eyed peas (drained)
* 1 15 oz can of diced tomatoes
* 1 8 oz can of tomato paste
* 3/4 cup barley (dry)
* 3/4 cup brown rice (dry)
* extra-firm tofu, spices as desired

Directions:

In a very large pot, saute Onion and
Bell Pepper in Olive Oil until soft.

Drain vegetables to separate container
for future use.

Add all vegetables to pot.

Add liquid to pot just covering all
vegetables. Cover.

Slowly bring to boil. Stir Occasionally.

Add Rice and Barley. Cover.

Reduce heat to medium.

Cook for 30 minutes covered.

Reduce to medium - low heat.

Rice and Barley will have absorbed most
of liquid so add additional liquid to
within 1/2 inch of top of pot.

Continue at medium to low temperature
until soup is heated completely and at
desired consistency.

Add spices and tofu in final 5 to 10
minutes before serving.

Bring soup to medium boil just before
serving.

Creates 6 to 8 healthy sized servings.

Soup is only limited by you imagination
and pot size.

Serves: 6 - 8

Preparation time: 1 - 2 hours

Eggplant Stew

Ingredients (use vegan versions):

* 1 to 1 1/2 lbs eggplant
* 1/4 plus 2 tablespoon olive oil, divided
* 1 Lg. red onion, diced into 1/2 inch squares
* 1 Lg. red or yellow pepper, cut into 1 inch triangles
* 2 teaspoon paprika
* 2 cloves garlic,thinly sliced
* 2 tablespoon tomato paste
* 5 plum tomatoes, peeled, quartered lengthwise and seeded.
* 1 15 oz. can of chickpeas, rinsed well
* Salt and pepper
* 1/4 cup coarsely chopped parsley

Directions:

Cut the eggplant lengthwise into 1/2 inch slabs, then into
1/2 inch sticks. brown 14 cup oil in a wide skillet over
high heat until hazy. Add eggplant and stir to distribute
oil. Cook, turning pieces every few minutes until golden
(approx. 10 minutes).

Heat remaining oil in a Dutch oven over medium high heat.
Add the onion, pepper, and paprika. Saute until the onion is
lightly brown around edges (8-10). Add the garlic in the
last few minutes. Stir in the tomato paste, fry for a few
minutes, then moisten with a few tbs of wter to scrape the
juices from the bottom of the pan. Add the tomatoes,
eggplant, chickpeas, 1 cup water, 1 tsp salt, and pepper to
taste. Lower heat, simmer covered for 20 minutes. Stir
occasionally. Add parsley and serve over noodles or rice.

Preparation time: 30 - 40 min

Quick Lentil Kale Soup

Ingredients (use vegan versions):

* 1 cup lentils
* 7 cups water
* 4 cups (about 1 lb) chopped kale (or spinach, or
* Alternatively, the kale could be cut into 1/2 inch strips
* 1 large onion, chopped
* 1 celery stalk, chopped
* 3 tomatoes, chopped
* 1 medium carrot, chopped.
* 3 Tbs chopped parsley
* 1 bay leaf
* 1/4 tsp ground thyme
* 1-2 Tbs soy miso (optional)
* pinch of pepper

Directions:

Cook for about 30 to 60 minutes the lentils in a heavy pot (beans tend
to stick to the sides of thin pots).

While the lentils are cooking briefly saute the onions in water and
add parsley, bay leaf. When onions are soft add the celery. Stir for
about 2 minutes then add the carrots. Briefly saute until the carrots
are brighter in colour but still a little crunchy. Add the lentils
and tomatoes and stir the kale into the lentils. Keep stirring.

When the kale is wilted, add water and the rest of the seasoning.
Simmer the soup for about 5 to 10 minutes. Serves about 4 to 6.

Nutrition Packed Veggie Soup

Ingredients (use vegan versions):

* 8 cups vegetable stock
* 1 cup brown rice
* 1 large can diced tomatoes
* 1 cup corn kernels (drain if canned)
* 2 cups kidney beans (drain & rinse if canned)
* 1 cup of any or all of these: chopped carrots, chopped potatoes, green beans, chick peas, cauliflower, parsnips, celery - use your imagination!
* 1/2 to 1 cup nutritional yeast
* 1 cup textured soy protein
* 3 bay leaves
* 5 cloves garlic
* 1/2 tablespoon chili powder
* 1/2 tablespoon rubbed sage
* 1 teaspoon each: rosemary, thyme, oregano, tarragon
* 2 teaspoon black pepper (freshly ground)

Directions:

I make this soup about once a week
during the cold months when the
produce selection here is not so
great. The nutrition packed into this
super hardy soup is hard to beat! Get
out your big soup pot!
Bring Vegetable Stock to a boil in
large soup/stock pot. Stir in Brown
Rice, and turn heat to med / med-high
(you’re going for a simmer / slow
boil). Stir in tomatoes (dump juice
in along with them), corn, kidney
beans, and the veggies you’ve chosen
(don’t be stingy!). Now stir in the
nutritional ueast, and textured soy protein.
Evaluate the amount of veg. stock in
the soup - if you want it to be
thinner add some water (1 Cup at a
time). The soup will thicken
overnight.

Now the fun part! Throw in the Bay
Leaves. Peel and mince / press the
garlic and stir in. Add the dry
spices, and let simmer for a few
minutes - then taste broth add more
spices if it needs some more oomph.
You may need to add salt - if so, do
it slowly, trying a little broth after
each addition. Soup is ready when
rice and any root veg. chunks you may
have added are fully cooked.

Serves: 6 - 10

Preparation time: 45 min

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