Avocado Spinach & Lime Soup
Ingredients
- 1 avocado
- 2 cups spinach
- 3/4 cucumber
- 1 celery stalk
- 1 tbsp lime juice
- 2 ozs cilantro (fresh coriander)
- 2 tsp cumin
- 1 tsp ground coriander
- 1 tsp onion powder
- 1/2 tsp salt
- 1 tsp tamari
- 1 cup water if wanting warm soup use hot water
- Sour cream, chopped chives, sundried tomatoes and spring onions to garnish
Instructions
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Blend all ingredients, except the garnishes in a high-speed blender until smooth.
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Transfer to a serving bowl and garnish with sour cream, chopped chives, a little slice of avocado, spring onions & finely diced sun-dried tomatoes.
Source: https://www.therawchef.com/avocado-spinach-lime-soup/
Creamy Avocado Pea Gazpacho
This Creamy Avocado Pea Gazpacho is made with wholesome ingredients like avocados, peas, cucumbers, lime juice, cilantro, and coconut milk, but is surprisingly creamy and satisfying. The perfect no-cook, 10-minute lunch or light dinner for hot days.
Ingredients
- 2 cups (280g) fresh peas, shelled (I used English shelling peas)
- 2 medium-large ripe avocados
- 2 tablespoons good-quality extra virgin olive oil
- 1 Serrano pepper, stem removed and sliced in half (de-seed for a mild version, but I think the seeds are key for bringing some interest to this soup, and it’s not overly spicy)
- 1 medium shallot, peeled and chopped in half
- 1 medium English cucumber, very roughly chopped
- 1 cup fresh cilantro (you can use the leaves and tender stems)
- 3 tablespoons freshly squeezed lime juice, plus more to taste
- 1 1/2 – 2 cups (360 – 480 mL) water, plus more as needed
- 1/2 cup (120 mL) full-fat coconut milk, plus more as needed (you can use lite coconut milk, or for a non-coconut milk, try unsweetened oat milk)
- A generous amount of kosher salt or sea salt and freshly cracked black pepper
- Optional Garnish Ideas: fresh cilantro and mint leaves (recommended), fresh shelled peas, hemp seeds, cucumber ribbons.
Instructions
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Blanch the peas. Bring some water to a boil in a saucepan. Prepare an ice bath (a large bowl of ice water). Add the shelled peas to the boiling water. Wait for the water to return to a boil, then set a timer for 90 seconds. Immediately after, transfer the blanched peas to the ice bath to stop cooking and cool down. Once the peas are cold, drain them.
1. NOTE: you can also steam the peas in the microwave. Simply add 2-3 tablespoons of water to a microwave-safe container, add the peas, cover, and microwave on high. Check every 2 minutes for doneness.
2. NOTE: If using frozen peas, you need to defrost them but no need to blanch them.
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Add the blanched and drained peas to a blender. Add the avocado flesh, olive oil, Serrano pepper, shallot, cucumber, cilantro, lime juice, 1 1/2 cups (360 mL) water, and coconut milk. Blend until completely smooth and creamy. If it’s too thick, add the remaining 1/2 cup (120 mL) water to thin out.
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Season to taste with salt and pepper. Add more lime juice for acidity or more cilantro for pungency. Taste again, and add more salt or pepper as needed.
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Serve immediately at room temperature, or transfer to the fridge to serve chilled. This gazpacho is best on the day it’s made, but you can store leftovers in an airtight container for 1-2 days (the avocado will start to go bad afterwards).
*This soup should be blended after the cooking process is completed.
Source: https://rainbowplantlife.com/creamy-avocado-pea-gazpacho/
Really Good White Bean Soup
Ingredients
For Soaking
- 1 pound (454g) dried white beans, such as cannellini or great northern (see Note 1)
- 1 ½ tablespoons Diamond Crystal kosher salt (see Note 2)
- 2 teaspoons baking soda
For Cooking
- 4 ½ tablespoons extra-virgin olive oil, divided
- 1 large yellow onion, diced (~ 2 cups)
- 3 medium carrots, diced (1 to 1 ½ cup)
- 3 celery ribs, diced (~ 1 cup)
- Kosher salt and freshly ground black pepper
- ½ to 1 teaspoon red pepper flakes (1 tsp for spicy)
- 6 to 7 cups (1.5 to 1.7 L) filtered water (see Note 3)
- 1 large or 2 small rosemary sprigs (or 8 to 10 thyme sprigs)
- 1 large or 2 small sage sprigs
- 2 bay leaves
- 2 teaspoons Better than Bouillon “no chicken” base (see Note 4)
- 2 medium heads of garlic
- 1 tablespoon white miso
For Serving
- 1 handful of flat-leaf parsley chopped (optional)
- Crusty bread to serve 4 to 8
Instructions
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Soak the beans: Place dried beans in a large bowl and cover with cold water (~ 8 cups/2 L). Add the salt and baking soda. Cover and soak for 8 to 12 hours, or overnight. Drain and rinse well. See Note 5 for a quick soaking.
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When ready to cook, arrange a rack in the middle of the oven and preheat to 350ºF (175ºC).
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In a Dutch oven or large ovenproof soup pot, heat 1 ½ tablespoons olive oil over medium. Once hot, add the onions, carrots, and celery with a big pinch of salt. Cook, stirring occasionally, until softened, about 10 minutes. Add the red pepper flakes, if using, and stir frequently for 30 seconds.
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Pour in 6 cups (1.5 L) water, the drained beans, ½ tsp kosher salt, and lots of pepper (if not using Better than Bouillon, use 1 tsp kosher salt). Partially cover and bring to a boil.
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Meanwhile, make the Bouquet Garni: using kitchen twine, tie together the rosemary and sage sprigs plus bay leaves.
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Once it comes to boil, add the Better than Bouillon and stir thoroughly to dissolve. Add the bouquet garni and submerge in the liquid.
Boil uncovered for 10 minutes.
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Meanwhile, peel the papery outer skins from the garlic but leave the heads intact. Slice off ~ ¼ inch (0.5 cm) from the top of each head to expose the cloves, as if roasting whole garlic.
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Once the beans have boiled for 10 minutes, turn off the heat. Add in the garlic heads. Pour a glug of olive oil (~ 2 tablespoons) on top of the garlic and beans. Cover the pan.
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Bake in the oven until the beans are tender, 60 to 75 minutes (for small beans, like navy beans, check around 45 minutes; see Note 6).
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Pick out the bouquet garni (discard) and garlic heads (keep these). Scoop a ladle of hot broth into a glass. Add the miso to the hot broth; whisk well until miso is dissolved. Pour miso broth into the soup and stir well.
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If the soup is too thick for your liking, add ½ to 1 cup (120 to 240 mL) of freshly boiled water.
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Once cool enough to touch, squeeze garlic cloves out of their skins and into the soup, stirring well. Drizzle in 1 tablespoon of good-quality olive oil and season with salt and pepper to taste. Taste, adding more olive oil for richness.
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Once cooled, store the soup in a storage container for up to 5 days in the fridge, or freeze for up to 6 months.
Notes
- This soup is best with dried beans cooked in the oven, but if using canned beans or for Instant Pot instructions, check out the FAQ section.
- If using Morton’s kosher salt or sea salt, use 2 ¾ teaspoons. If using table salt, 2 ¼ teaspoons.
- If you prefer a thick consistency almost like a stew, use 6 cups (1.5 L) water. If you like a thinner texture, use 7 cups (1.7 L) water. I typically start with 6 cups or 6 ½ cups, then add boiled water at the end as needed. If using 7 cups, you may want to use 1 TBSP Better than Bouillon.
- The Better than Bouillon no-chicken base adds incredible savory flavor to this soup, lending it a grown-up chicken noodle soup flavor. If using 7 cups (1.7 L) water, you may want to add 2 ½ teaspoons or 1 tablespoon.
- To quick soak beans, follow the instructions here (it will take ~1 hour).
- If your beans are not that fresh, they will take longer to soften and may never get truly creamy so I recommend using beans you’ve purchased not in the distant past.
*This soup should be blended after the cooking process is completed.
Quinoa Vegetable Soup
This healthy homemade vegetable soup recipe is full of veggies, kale and quinoa. It’s easy to make and good for you, too! This soup makes great leftovers. It’s gluten free and vegan, as long as you don’t top it with optional Parmesan cheese. Recipe yields 4 to 6 servings of soup.
Ingredients
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- 3 tablespoons extra virgin olive oil
- 1 medium yellow or white onion, chopped
- 3 carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 to 2 cups chopped seasonal vegetables, like zucchini, yellow squash, bell pepper, sweet potatoes or butternut squash
- 6 garlic cloves, pressed or minced
- ½ teaspoon dried thyme
- 1 large can (28 ounces) diced tomatoes
- Scant 1 cup quinoa, rinsed well in a fine mesh colander (use less for a lighter, more broth-y soup)
- 4 cups (32 ounces) vegetable broth
- 2 cups water
- 1 teaspoon salt, more to taste
- 2 bay leaves
- Pinch red pepper flakes
- Freshly ground black pepper
- 1 can (15 ounces) great northern beans or chickpeas, rinsed and drained
- 1 cup or more chopped fresh kale or collard greens, tough ribs removed
- 1 to 2 teaspoons lemon juice, to taste
- Optional garnish: freshly grated Parmesan cheese
Instructions
- Warm the olive oil in a large Dutch oven or soup pot over medium heat. Once the oil is shimmering, add the chopped onion, carrot, celery, seasonal vegetables and a pinch of salt. Cook, stirring often, until the onion has softened and is turning translucent, about 6 to 8 minutes.
- Add the garlic and thyme. Cook until fragrant while stirring frequently, about 1 minute. Pour in the diced tomatoes with their juices and cook for a few more minutes, stirring often.
- Pour in the quinoa, broth and the water. Add 1 teaspoon salt, 2 bay leaves and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer.
- Cook for 25 minutes, then remove the lid and add the beans and the chopped greens. Continue simmering for 5 minutes or more, until the greens have softened to your liking.
- Remove the pot from heat, then remove the bay leaves. Stir in 1 teaspoon lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. (You might need up to ½ teaspoon more salt, depending on your vegetable broth and your personal preferences.) Divide into bowls and top with grated Parmesan if you’d like.
Source: https://cookieandkate.com/quinoa-vegetable-soup-recipe/
Creamy Roasted Pumpkin Soup
This pumpkin soup recipe is creamy AND healthy! It calls for roasted pumpkin for maximum flavor. This roasted pumpkin soup recipe would look lovely on your holiday dinner table, and leftovers would go great with sandwiches or salads the next day. Recipe yields 4 bowls or 6 cups of soup.
Ingredients
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- 4 tablespoons olive oil, divided
- One 4-pound sugar pie pumpkin
- 1 large yellow onion, chopped
- 4 large or 6 medium garlic cloves, pressed or minced
- ½ teaspoon sea salt
- ½ teaspoon ground cinnamon
- ½ teaspoon ground nutmeg
- ⅛ teaspoon cloves
- Tiny dash of cayenne pepper (optional, if you like spice)
- Freshly ground black pepper
- 4 cups (32 ounces) vegetable broth
- ½ cup full fat coconut milk or heavy cream
- 2 tablespoons maple syrup or honey
- ¼ cup pepitas (green pumpkin seeds)
Instructions
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- Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper for easy cleanup. Carefully halve the pumpkin and scoop out the seeds (you can roast the seeds if you’d like—see note—but you won’t need them for this recipe).
- Slice each pumpkin halve in half to make quarters. Brush or rub 1 tablespoon olive oil over the flesh of the pumpkin and place the quarters, cut sides down, onto the baking sheet. Roast for 35 minutes or longer, until the orange flesh is easily pierced through with a fork. Set it aside to cool for a few minutes.
- Heat the remaining 3 tablespoons olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add onion, garlic and salt to the skillet. Stir to combine. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes. In the meantime, peel the pumpkin skin off the pumpkins and discard the skin.
- Add the pumpkin flesh, cinnamon, nutmeg, cloves, cayenne pepper (if using), and a few twists of freshly ground black pepper. Use your stirring spoon to break up the pumpkin a bit. Pour in the broth. Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes, to give the flavors time to meld.
- While the soup is cooking, toast the pepitas in a medium skillet over medium-low heat, stirring frequently, until fragrant, golden and making little popping noises. You want them to be nice and toasty, but not burnt. Transfer pepitas to a bowl to cool.
- Once the pumpkin mixture is done cooking, stir in the coconut milk and maple syrup. Remove the soup from heat and let it cool slightly. You can use an immersion blender to blend this soup in the pot. I prefer to use my stand blender, which yields the creamiest results—working in batches, transfer the contents of the pan to a blender (do not fill your blender past the maximum fill line!). Securely fasten the blender’s lid and use a kitchen towel to protect your hand from steam escaping from the top of the blender as you purée the mixture until smooth. Transfer the puréed soup to a serving bowl and repeat with the remaining batches.
- Taste and adjust if necessary (I thought the soup was just right as is, but you might want to add more coconut milk for extra creaminess/milder flavor, or maple syrup to make it a little sweeter).
- Ladle the soup into individual bowls. Sprinkle pepitas over the soup and serve. Let leftover soup cool completely before transferring it to a proper storage container and refrigerating it for up to 4 days (leftovers taste even better the next day!). Or, freeze this soup for up to 3 months.
Notes
Soup inspired by the pumpkin soup at The Picnic House in Portland and roughly adapted from my curried butternut soup.
Make it dairy free: Use coconut milk, not heavy cream.
Make it vegan: Use coconut milk and maple syrup.
Change it up: Kabocha squash works instead of pumpkin, and I bet butternut squash would work well, too.
If you want to use canned pumpkin: Instead of roasting the pumpkin, you can substitute two to three cans of pumpkin purée (15 ounces each). Just skip steps 1 and 2, and add two cans of pumpkin purée in step 4. You’ll still want to blend the soup for the best texture; add more pumpkin purée at that point if you’d like thicker soup.
How to roast pumpkin seeds: Pick off all the flesh bits from the seeds and discard them. I like to do this in a colander under running water. Pat the seeds dry with a tea towel or paper towels. Toss the seeds with a little olive oil, a sprinkle of salt and any other seasonings that sound good (I tossed my pumpkin seeds with 1 teaspoon brown sugar and ½ teaspoon curry powder). Toss to coat. Line a small, rimmed baking sheet with parchment paper and arrange the pumpkin seeds in a single layer. Roast for 13 to 16 minutes, until the seeds are fragrant and toasty.
Source: https://cookieandkate.com/creamy-vegan-pumpkin-soup/
Spicy Black Bean Soup
This healthy black bean soup recipe is easy to make with canned beans. Thanks to some basic aromatics and Cuban spices, it’s incredibly flavorful and delicious. This soup is naturally vegan, vegetarian and gluten free. The recipe yields quite a bit of soup (6 to 8 servings)—it is easily halved, or you can freeze the leftovers.
Ingredients
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- 2 tablespoons extra-virgin olive oil
- 2 medium yellow onions, chopped
- 3 celery ribs, finely chopped
- 1 large carrot, peeled and sliced into thin rounds
- 6 garlic cloves, pressed or minced
- 4 ½ teaspoons ground cumin
- ½ teaspoon red pepper flakes (use ¼ teaspoon if you’re sensitive to spice)
- 4 cans (15 ounces each) black beans, rinsed and drained
- 4 cups (32 ounces) low-sodium vegetable broth
- ¼ cup chopped fresh cilantro (optional)
- 1 to 2 teaspoons sherry vinegar, to taste, or 2 tablespoons fresh lime juice
- Sea salt and freshly ground black pepper, to taste
- Optional garnishes: diced avocado, extra cilantro, thinly sliced radishes, tortilla chips…
Instructions
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- Heat the olive oil in a large Dutch oven or soup pot over medium heat until shimmering. Add the onions, celery and carrot and a light sprinkle of salt. Cook, stirring occasionally, until the vegetable are soft, about 10 to 15 minutes.
- Stir in the garlic, cumin and red pepper flakes and cook until fragrant, about 30 seconds. Pour in the beans and broth and bring to a simmer over medium-high heat. Cook, reducing heat as necessary to maintain a gentle simmer, until the broth is flavorful and the beans are very tender, about 30 minutes.
- Transfer about 4 cups of the soup to a stand blender, securely fasten the lid, and blend until smooth (never fill your blender past the maximum fill line, and beware the steam that escapes from the top of the blender, it’s very hot). Or, use an immersion blender to blend a portion of the soup.
- Return the pureed soup to the pot, stir in the cilantro, vinegar/lime juice and salt and pepper, to taste. Serve.
Source: https://cookieandkate.com/spicy-vegan-black-bean-soup/