Archive for the ‘Soups’ Category

Lentil Soup

• ¼ cup of vegetable broth for sautéing
• 2 cups chopped onion
• 2 stalks celery, chopped
• 3 large cloves garlic, finely chopped
• 1 t. cumin
• 1 t. dried basil
• 1/4 t. salt, plus more to taste
• 1 cup peeled chopped carrots (I julienne mine and then chop)
• 1 14-ounce can crushed tomatoes
• 6 cups low-sodium vegetable broth
• 2 cups water
• 2 cups dry green lentils
• 2 cups of finely shredded kale or spinach
• Ground black pepper, to taste
Prep Time: 15 minutes Cook Time: 60 minutes Total Time: 75 minutes
Yield: 6-8 servings

1. In a large stock pock, heat the vegetable broth over medium-high heat, adding the onions, garlic and celery once hot.
2. Stirring often, cook until the onion is fragrant and tender, about 4-6 minutes. Add more vegetable broth as needed.
3. Add the cumin, dried basil, and salt, and cook for 2 minutes more, stirring constantly.
4. Add the carrots, crushed tomatoes, vegetable broth, water, and lentils.
5. Bring to a boil, then reduce the heat and simmer for 45 minutes to 1 hour, or until the lentils and carrots are soft.
6. Add the kale or spinach and simmer for 5 minutes.
7. Add salt and pepper to taste, and serve hot.
Adapted from: http://dairyfreecooking.about.com/od/hotsoups/r/Vegan-Lentil-Soup.htm


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Spicy Lentil Dahl

• ¼ cup of vegetable broth for sauteing
• 1 cup finely chopped white onion
• 2 cloves garlic, finely chopped
• 1 T. finely chopped fresh ginger
• 4 cups water or vegetable broth
• 1 cup dried red lentils, rinsed and picked over
• 1 t. cumin
• 1 t. coriander
• 1 t. tumeric
• ¼ t. cardamom
• ¼ t. cinnamon
• ¼ t. cayenne pepper
• Or can replace the above spices with 1 – 1 ½ T Garam Masala
• 1 t. salt, or to taste
• 2 T. tomato paste or one can of diced tomatoes
Prep Time: 10 minutes Cook Time: 35 minutes Total Time: 45 minutes
1. In a 3-quart stockpot or other medium-sized soup pot, heat a small amount of vegetable broth over medium heat. Once the broth is hot, add the onion, garlic and ginger. Cook, stirring often, adding more broth as necessary until the onions are translucent, about 6 minutes.
2. Stirring constantly, add the water or broth, lentils, spices and salt. Bring to a low boil, then turn down the heat to low, cover and let the soup simmer for about 20 minutes,or until lentils are very tender.
3. Stir in the tomato paste until well combined. Cook several minutes more, or until the soup is desired temperature and consistency, adding more water to the dahl if needed.
Stores well in the refrigerator or freezer.
Adapted from: http://dairyfreecooking.about.com/od/soupschilistews/r/lentildahl.htm

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I bunch of leeks finely chopped (There were 3 leeks in my bunch. Could substitute 2 cups of yellow onions finely chopped.)

4 cloves of garlic minced

7 cups of vegetable broth

1 teaspoon each  dried basil, oregano and rosemary

2 bay leaves

2 ribs of celery finely sliced

2 cups of green split peas sorted and rinsed

2 large carrots roughly sliced

4 large potatoes cubed

salt to taste


1. Saute the leeks and garlic in a small amount of vegetable broth in the bottom of your pressure cooker or large pot over low to medium heat until the leeks are soft.

2. Add the herbs and the rest of the ingredients (except salt).

Pressure cooking: Bring to full pressure if pressure cooking and then cook for 6 minutes.(I think it is a little longer 8 minutes in an electric pressure cooker)

Regular cooking: Simmer for 1 1/2 hours or until the peas are soft. Stir regularly.

Slow cooker: Add sauteed leeks and garlic to slow cooker. Add the other ingredients. Cover and cook  until peas are soft. High for 5 -6 hours. Low for 8 – 10 hours.

Add salt to taste. If you want a smooth soup you can blend with an immersion blender before serving.

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It was a cool snowy day. Served with fresh whole wheat bread it warmed one up just right.

In a large pot:

1 finely chopped onion

4 gloves of garlic crushed

2 Vegan/low sodium vegetable stock cubes

1/4 cup water

Allow to sweat until onion and garlic are cooked. Around 2 minutes.


1/2 tsp red chilli flakes

1/2 tsp smoked paprika

Allow to saute another 1 minute.


2 large carrots sliced

3 celery stalks sliced

Saute for another 2 minutes.


3 – 4 cups of  finely chopped collards (about 1/2 bag of purchased chopped collards)

6 cups water

2 cups of cooked Lima beans or great northern beans. If canned rinse first.

pinch of salt (if using home cooked Lima beans).

Allow to simmer for 20 minutes.

Add: 2 sliced medium vegetarian sausages. (for Gluten free leave out the sausage or use a bean based one I will post recipe for this later)

Allow to simmer 5 minutes further.

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Saute the follow items in 2 TBSP olive oil or if going oil free a little water until the onion is tender.

  • 1 large yellow onion diced
  • 6 cloves of garlic (crushed)

Once tender add the following, saute and stir for a couple of minutes.

  • 2 TBSP McKays Beef seasoning (omit if not available will make suggestions later)
  • 4 medium sized potatoes diced

Add the following ingredients and simmer until the lentils are cooked. (Around 20 minutes)

  • 6 cups water (or veggie broth also can replace 2 cups with carrot juice for richer broth)
  • 1 1/2 cups dry Brown or Green Lentils

Once lentils are tender add the following:

  • 1 can (8 oz) Tomato Paste
  • 1 can (8 oz) Rotel Tomatoes (diced with green chilies)
  • 1 1/2 tsp Parsley chopped
  • 1 1/2 tsp dill weed
  • 2 cups water or broth

Simmer for a further 20 -30 minutes until cooked. For increased nutrition and color add 5 oz (1/2 package) washed spinach leaves and allow to wilt before serving.

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  • 1 large yellow onion diced
  • 8 oz – 10 oz mushrooms thickly sliced
  • ½ TBSPN dill weed (fresh adds stronger dill flavor)
  • 1 TBSPN paprika
  • 1 ½ TBSPN low sodium non fermented soy sauce
  • 2 cups carrot juice
  • 1 cup water
  • 1 vegie (vegan & Gluten free if desired) stock cube
  • 1 cup soy milk
  • Juice 2 lemons approx. 3 TBSPNs
  • ½ cup raw cashews

1.      Sauté onion in 2 TBSP water and stock cube until mushrooms are clear. Add more water as needed to stop onions sticking

2.      Add mushrooms and two table spoons of water. Simmer until mushrooms start to give off juice.

3.      Add dill weed, paprika and soy sauce and simmer 5 minutes.

4.      Add carrot juice and  water. Simmer for 10 minutes.

5.      Blend soy milk, lemon juice, and cashews.

6.      Add blended mixture to the soup pot and simmer for another 10 – 15 minutes.

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Serves 8

2 TBSPNs Olive Oil

1/2 Onion diced

4 Celery Stalks thinly sliced

2 carrots diced

1 large butter nut squash, peel, diced (seeds removed)

2 TBSPNS fresh ginger minced (can substitute 1 tsp of powdered ginger) fresh is much better flavor

4 cups of vegetable broth/stock

Salt to taste

Optional: 1/2 10 0z bag of spinach leaves


In a large pot saute in the olive oil the onion, celery, carrots, squash and ginger until the onion is clear.

Add the vegetable broth. Bring to a boil and then cover and simmer for 40 minutes. Stir occassionally.

Blend using blender (immersion blender works best), or food processor. Reheat if necessary.

Salt to taste.

If adding spinach add just prior to blending and allow enough time for leaves to wilt.

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