Thai Carrot Soup

Ingredients:

• 2 Tbsp olive oil, coconut oil, or ghee
• 1 large onion, diced
• about 1 inch slice of fresh ginger, peeled and grated (about 1 tsp)
• 1 1/2 tsp curry
• 1/2 tsp salt
• 3 to 4 cups broth or water
• 2 pounds carrots, peeled and chopped into coins
• 1/4 cup coconut oil (or other milk)
• 1 to 2  tbsp of fresh lemon juice (optional)

Directions:

1. place a stock pot on medium heat.

2. Once the pot is warm, add the oil. 

3. Add the onions and cook for 5 to 10 minutes, or until they are becoming translucent. 

4. Add the spices and salt to the onions, stir to coat them evenly.

5. Add the stock or water, and the carrots.

6. Bring the soup to a boil and then simmer for 15 minutes or until carrots are tender throughout. 

7. Add the coconut milk and stir to blend well. 

8. Optionally, add the lemon juice and stir to blend well. 

9. Blend the soup with a blender stick, or do it in batches using a blender. 

10. Serve with goat cheese, lemon yogurt, pesto, roasted cauliflower, rice, or just have it plain. 

Makes about 4 servings

Nutrients per serving:

Calories: 201

Fat: 11g

Fat: 27g

Fiber: 7g

Protein: 3g

Sodium: 483 mg

recipe source: www.comfybelly.com

 

Lentil Soup

Ingredients

• 2 cloves garlic, minced
• 1 medium onion, chopped
• 2 large carrots, sliced or chopped
• 2 stalks celery, chopped
• 1 1/2 cups red and/or green lentils, well rinsed
• 2 quarts water or broth
• Pinch of thyme or any herbs of your choice
• salt to taste

Directions:


Combine first 6 ingredients and bring to a boil. Add seasonings. Reduce heat to medium-low and simmer, partially covered, until lentils are soft. Green lentils need about 45 minutes to 1 hour, while red lentils only need 20-30 minutes. Puree half of the soup in a blender if you prefer a creamy soup.


Makes about 4 servings
Nutrients per serving:
Calories: 286
Protein: 19 g
Fat: 1 g
Carbohydrate: 51 g
Fiber: 24 g
Sodium: 51 mg
Potassium: 915 mg
Phosphorus: 354 mg

Simple Broccoli Soup

Serves 2-3

Ingredients:

• 6 cups broccoli (stems and florets)
• 2 cups low sodium broth
• 1-2 cups water (optional, depending on how thick/thin you want the soup to be)
• 1/2 cup chopped onion (about 1 onion)
• 2 celery stalks, chopped
• 1 clove garlic, minced
• 1 tsp olive oil
• salt and pepper to taste

Directions:
1. In a medium sauce pan/pot add olive oil and onions, sauté on medium heat for about 5 minutes or until the onions are soft and lightly browned. Add the garlic and celery, sauté for a few minutes longer.


2. Add broccoli and broth, stir with a spoon. Cover and let it cook for about 8-minutes or until it boils. Lower the heat and simmer for about 5 more minutes.

3. Remove the sauce pan/pot from the stove to purée. You can use an immersion blender or split the soup into smaller batches and use a regular blender.

Nutrition Facts Per Serving (calculated for 2 servings)
Calories: 177
Protein: 13 g
Fat: 4 g
Carbohydrate: 28 g
Fiber: 9 g
Sodium: 213 mg
Potassium: 1293 mg
Phosphorus: 279 mg

Split Pea Soup

Ingredients:

• 1 1/2 cups dried split peas
• 4 cups water
• 1 small onion (chopped)
• 3/4 cup carrot (chopped)
• 2 Tbsp nutritional yeast flakes (optional)
• 1 Tbsp toasted sesame oil or olive oil
• 1 tsp each: ground cumin, garlic powder, and salt
• 1/2-1 tsp liquid smoke (optional)
• pinch of ground black pepper

Instructions

1. Pick through peas, discarding any foreign matter. Rinse peas.
2. In large pot, combine all ingredients. Bring to boil, reduce heat, cover, and simmer 1 hour, or until peas are tender. Stir occasionally.
Note: for creamy soup, let soup cool, then blend until smooth, and reheat. Refrigerate leftovers and use within 7 days or freeze.

Makes 6-8 servings

Nutrition Facts Per Serving:
Calories: 178
Carbohydrates: 29 g
Protein: 11 g
Fat: 2.5 g
Fiber: 11 g
Sodium: 350 mg
Potassium: 501 mg
Phosphorus: 169 mg

Recipe Source: David's Vegan Home Cooking