Tuesday, March 5, 2013

Satisfying Vegan Soups

 
Posted by Healthy Bitch Daily on Mar 5, 2013
Satisfying Vegan Soups

It may be nearing spring, but many of you are still shoveling snow and freezing your buns off. 

If the weather outside is frightful and you just want to cozy up with some comfort food, we get it. Soup doesn’t have to be full of fat and calories to be satisfying, though. You can whip up a piping hot bowl for a flavorful, nutritious dinner and bring the leftovers for an easy lunch the next day. Soup is an easy way to stock up on veggies and whole grains while taking in all those antioxidants you need to fight off residual winter germs.

No need to buy any fancy gadgets or hard-to-find ingredients. These recipes all include items you likely have in your fridge and cupboard. There is a little chopping involved, but that can be therapeutic after a long day of work, now can't it? Just go easy with that knife, cupcake...

Easy Minestrone

What You Need

3 tsp. chopped garlic
1 carrot, chopped
1 onion, chopped
1 celery stalk, chopped
¼ head of cabbage, chopped
1 TBS olive oil
3 C vegetable broth
1 can diced tomatoes
1 can white beans, drained
1 cup cooked small pasta, like elbows or shells
Salt and pepper

How to Make It

In a large saucepan over medium heat, heat olive oil and sauté the chopped garlic and chopped veggies until tender. Add beans, tomatoes and vegetable broth; simmer 20 minutes. Add 1 cup pasta, salt and pepper to taste.

For Pistou: Add one sliced zucchini and 1 cup diced butternut squash to the veggies in the minestrone, and stir in some vegan pesto to give your soup a French flair.

Curried Red Lentil Soup

What You Need

3 tsp. chopped garlic
1 chopped onion
1 chopped carrot
1 tsp. chopped ginger
1 TBSP olive oil
½ tsp. cayenne pepper
6 cups water
1 can coconut milk
1 cup red lentils
½ cup rice

How to Make It

In a large saucepan over medium heat, heat olive oil and sauté the chopped garlic, onion, carrot, cayenne, and ginger until onion is translucent. Add water, coconut milk, lentils and rice. Simmer for 20 minutes.

Escarole and White Bean Soup

What You Need

3 tsp. chopped garlic
1 TBSP red pepper flakes
1 TBSP olive oil
3 C vegetable broth
1 head chopped Escarole (you can substitute, Swiss chard or kale)
1 can white beans, drained
Salt and pepper

How to Make It

In a large saucepan over medium heat, heat olive oil and sauté the chopped garlic and red pepper for one minute. Add vegetable broth, and 1 head chopped escarole; simmer 15 minutes. Add 1 can white beans, salt and pepper to taste.

Carrot Ginger Soup

What You Need

2 Sliced shallots
3 TBSP minced ginger
1 TBSP olive oil
Salt and pepper
1 lb sliced carrots
2 TBSP rice
2 cups vegetable broth
3 cups water
Salt and pepper

How to Make It

In a large saucepan over medium heat, heat olive oil and sauté the shallots and ginger until translucent. Season with salt and pepper. Add carrots, rice, broth and water. Simmer until rice is tender and puree in blender or in pot using hand immersion blender.

Image courtesy of dusky / FreeDigitalPhotos.net

What's your favorite easy soup recipe? Tell us in the comments below!
Satisfying Vegan Soups

Lori Kenyon, Certified Nutrition Coach

Former corporate attorney and master of the loop-hole, in 2010, Lori co-founded the kick-ass raw organic juice company, Ritual Wellness. Lori now spends her time producing a healthy alternative to chemical ridden, nutrient void drinks in the market, and writing  to help educate people about healthy food choices.

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