White Bean & Kale Soup

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Vegan White Bean & Kale Soup – easy to prepare and delicious.

This is a perfect weeknight meal!

 

Ingredients:

1/2 large onion, chopped
2 stalks celery, chopped
1 c diced carrots (2-3 carrots)
1/2lb (4 cups) kale, removed stems, chop
1 14oz can diced Italian tomatoes
1 14oz can white beans, drained & rinsed
2-3 garlic cloves, minced
1 bay leaf
1 tsp oregano
1 tsp thyme
salt & pepper to taste
6 cups vegetable broth
*optional – red pepper flakes or cayenne

Directions:
Saute onion, celery, carrots and garlic in 2-3 TBSP of vegetable broth for about 5 minutes. Add seasonings and kale and saute for anoth 3-4 minutes. Add tomatoes, beans and vegetable broth. Bring to a boil, then reduce heat and simmer on low until vegetables are tender. Enjoy!

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African Bean Soup

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If you’re looking for a delicious soup to warm you up on a cold night, then definitely give this one a try!

Ingredients     * Use organic ingredients if available.

  • 1/2 cup water
  • 3 TBSP Bragg’s Liquid Amino’s
  • 1 yellow onion, sliced
  • 2 sweet potatoes, peeled and diced (about 2 cups)
  • 1 large carrot, thinly sliced
  • 1 celery stalk, chopped
  • 1 red bell pepper, seeded and diced
  • 1 15-ounce can crushed tomatoes
  • 6 cups Vegetable Broth or water
  • 1 15oz. can  garbanzo beans, rinsed and drained (you could substitute any bean)
  • 3 TBSP  natural peanut butter (unsweetened)
  • 2 tsps. curry powder
  • 4 cups cooked brown rice or quinoa
  • Cayenne pepper to taste (optional)

Directions:  

Heat water and Liquid Amino’s in a large pot. Add onion and sweet potatoes and cook over medium-high heat, stirring often, until onion is soft.   Add carrot, celery, and bell pepper. Cover and cook 3 minutes, stirring occasionally.   Add tomatoes, broth or water, beans, peanut butter, and curry powder. Stir to combine, then cover, reduce heat and simmer until vegetables are tender when pierced with a fork.   To serve, place 1/2 cup of cooked rice or quinoa in a bowl and top it with a generous serving of soup.

 

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Butternut Squash & Pear Soup

(Adapted from Vegetarian Times)

Serves 6

Ingredients:

  • 2-3 Tbsp. water
  • 2 medium leeks, finely chopped
  • 1 small butternut squash, peeled and cut into 1-inch pieces
  • 3 Bartlett pears, peeled, cored, and cut into 1-inch pieces
  • 5 cups low-sodium or no salt vegetable broth
  • 1 14-oz. can coconut milk
  • 1 tsp. chopped fresh thyme
  • Pumpkin seeds for garnish, optional

Directions:

1. In saucepan over medium-low heat, add leeks and water, and cook about 10 minutes, or until soft, stirring often.

2. Add squash and pears, and sauté 5 minutes. Stir in vegetable broth, and bring to a boil. Reduce heat to medium-low, and add salt, if desired. Simmer 20 minutes, or until squash is fork-tender.

3. Remove from heat, and stir in coconut milk. Purée soup in batches in blender or food processor, blend until smooth. Return soup to saucepan, and stir in thyme. Reheat over medium-low heat 2 to 3 minutes, or until warmed through. Season with salt and white pepper, if desired. Garnish with pumpkin seeds.

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Hippocrates Soup Recipe

Hippocrates soup is a vital component of the Gerson Therapy. The Gerson Diet is credited with curing many people from diseases such as cancer, tuberculosis, diabetes, arthritis, allergies, ulcers, heart disease, arteriosclerosis, auto-immune disorders, kidney disease, Multiple Sclerosis and more.

This is a soup recipe that heals and strengthens the immune system and kidneys. The soup can be eaten on it’s own or used as a flavorful base for other vegetable dishes.

Equipment:  

4-quart stainless steel pot

Ingredients (Use organic ingredients):  

  • 1 medium celery knob or 3-4 stalks of celery
  • 1 medium parsley root, if available (parsnips can be substituted)
  • 2 cloves of Garlic (or more as desired)
  • 2 small leeks
  • 1 ½ pounds tomatoes or more if perferred
  • 2 medium onions
  • 1 pound of potatoes
  • Parsley to taste

Directions:

1. Wash all the vegetables thoroughly, unpeeled, cut into 1/2″ cubes.

2. Add just enough filtered water to cover the vegetables.

3. Cook all the ingredients under low heat for 1.5-2hours in a  covered pot.

4. Remove from heat and run through food mill/blender.

5. Blend warm ingredients thoroughly till soup is thicky and creamy. Only blend the soup while its warm, otherwise the soup will become sticky when cooled.

6. Allow soup to cool before storing in refrigerator

Tips :

  •  Unblended soup can be used as a base for other recipes.
  • The soup should be cooked at low and slow heat to preserve its valuable nutrients and keep it easily digestible.
  • If you prefer, you can cook the soup in a crock pot.

 

Eat Healthy and Thrive

www.eathealthyandthrive.com