Coconut Curry Carrot Soup

Coconut Curry Carrot Soup

Autumn is my favorite time of year for many reasons. I love the cool reprieve from summer, the incredible display of vibrant colors just before the leaves “fall,” and last but not least, the food! I’m not going to lie; soups, chili, and other warm foods make my heart and tummy happy!  Not only is this soup good, it’s also good for you!

It is loaded with “warming spices,” (cinnamon, ginger, black pepper, cardamom, turmeric, and cayenne pepper) which have been used for thousands of years. These spices can increase your internal body temperature and improve blood circulation, thus giving you a sense of warmth during the chilly winter months. They have been used for multiple reasons, from cooking and baking to medicine and herbal remedies.

The anti-bacterial, anti-viral and anti-fungal properties of turmeric protect us from various infections, including the common cold, flu, and other respiratory illnesses. And Ginger root comes from the Zingiber officinale plant, which has been used in Chinese and Indian medicine for thousands of years. Ginger is high in gingerol, a potent anti-inflammatory, and antioxidant substance. Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants.

The recipe makes 4-6 servings. You may want to double the recipe. I had to double the quantities for my family because everyone went back for seconds, and there were no leftovers! Also, it keeps in the refrigerator for up to a week!

As always, if you make it, tag me and let me know how you like it!

XO,

Steph

 

 


Print
clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon heart heart icon heart solid heart solid icon

Coconut Curry Carrot Soup

  • Author: Stephanie Bosch
  • Prep Time: 10
  • Cook Time: 25
  • Total Time: 35
  • Yield: 4-6 cups 1x
  • Diet: Vegan

Description

If you love a creamy, hearty, flavor-packed bowl of soup, this carrot soup recipe is for you! The warming spices, coupled with garlic, and fresh ginger have the capability to increase your internal body temperature and improve blood circulation, thus giving you a sense of warmth during the chilly winter months.


Ingredients

Scale
  • 34 tablespoons vegan butter, or olive oil
  • 1 medium onion, roughly chopped
  • 3 cloves garlic, minced
  • 1 1/2 pound carrots, peeled and cut into ½-inch slices (@56 large carrots, 810 medium)
  • 1 1/2 teaspoons peeled, grated fresh ginger
  • 1 1/2 teaspoons ground cumin
  • 1 1/2 teaspoons ground turmeric
  • 1 1/2 teaspoons ground coriander
  • 1 teaspoon ground cardamom
  • 4 Tablespoons red Thai curry paste
  • 3 1/2 cups low sodium vegetable stock
  • 1 1/2 cups unsweetened full-fat coconut milk
  • Juice from 1 lime
  • Salt and freshly ground black pepper
  • Cilantro or parsley, minced (garnish)
  • Sourdough croutons (garnish)

Instructions

  1. Heat butter in a dutch oven over medium-heat until the foam subsides. If using oil, heat until oil is translucent. Add onions, sprinkle with salt, and stir to coat. Add carrots, ginger, and all spices. Stir and cook until vegetables are softened, about 10 minutes. Add garlic and curry paste, and cook for about 1 minute.
  2. Add the stock; add enough liquid should cover the vegetables. Bring to a boil over high heat. Reduce to medium-low heat and cover, cooking until the carrots are cooked through, about 10 to 15 minutes. Be sure to test the thickest one to ensure it’s cooked through.
  3. If you have an immersion blender, purée the soup in the pot. If not, wait until the soup cools slightly, and purée in a blender. Be sure to hold the lid of the blender with a kitchen towel. *A hot liquid at high speed is volatile, and the lid can fly off.
  4. Return the mixture to the dutch oven and add coconut milk and lime juice.
  5. Adjust the seasonings (depending on your stock, you may need more or less salt) and lime juice to taste.
  6. Garnish, serve, and enjoy!

Notes

*I added more salt, pepper, and coriander at the end.

Potato Leek Soup

Potato Leek Soup

To me, this vegan Potato Leek soup is the ultimate comfort food.  I make it several times a year, and it never gets old.  I have modified it over the years for several reasons.

First, I switched out russets for Yukon gold potatoes.  Yukon’s are buttery and creamy, whereas russets are a little more flowery and neutral in flavor.  Second, I use coconut milk instead of soy or oat milk.  The full-fat coconut milk gives it a creamy thickness that I love in soup.  Regular plant-based milk made it too runny.  This soup is meant to stick to your bones!

Finally, I started using a few more of the Provencal herbs instead of just rosemary and thyme.  You can buy Herbes de Provence pre-made, or if you’re a spice lover like me, you can make your own.  This simple blend includes thyme, basil, rosemary, tarragon, savory, marjoram, oregano, and bay leaf.  You can use it on just about anything too!  I love it on avocado toast!

Savory is a rarely used provincial herb. It is in the mint family and is what makes the herb blend so wonderful, in my opinion!  Feel free to use what you have on hand, but if you have some mint, I recommend adding just a pinch or two!


Print
clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon heart heart icon heart solid heart solid icon

Potato Leek Soup

  • Author: Stephanie Bosch
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 6 cups 1x
  • Diet: Vegan

Ingredients

Scale
  • 1 tablespoon olive oil
  • 1 tablespoon vegan butter
  • 3 medium leeks, washed and sliced into 1/4″ rings (white and light green parts only)
  • 2 1/2 pound Yukon gold potatoes, cubed 1/2 inch (peeled or with skin on)
  • 1 1/2 teaspoons dried thyme and rosemary, or Herbes de Provence
  • 1 bay leaf
  • 4 cups water or low-sodium vegetable broth
  • Salt and pepper to taste
  • 1 cup full-fat coconut milk
  • 12 tablespoons fresh lemon juice
  • 1/4 cup chopped chives, to garnish
  • Vegan sour cream (optional garnish)

Instructions

  • Make sure leeks are washed well first. (see note)
  • Heat the oil, butter, and a pinch of salt in a dutch oven over medium heat. Add the leeks, and sauté until softened, about 5-6 minutes.
  • Add garlic and herbs. Sauté for 2-3 minutes.
  • Add the potatoes, vegetable broth, bay leaf, salt, and pepper.  Increase heat until soup beings to simmer.  When it simmers, reduce heat to low and cook for about 15-20 minutes, or until the potatoes are fork tender.
  • Remove from heat and remove bay leaves. Stir in the coconut milk and lemon juice. Taste for seasoning.
  • Using an immersion blender, blend until smooth and creamy. You can also use a regular blender and carefully blend half the soup. (Only fill the blender 1/3-1/2 full, and using a towel hold the lid of the blender in place).
  • Add blended soup back to the dutch oven and stir well.
  • Serve in soup bowls and top with chopped green chives, sour cream if using, fresh ground pepper.

Notes

*To clean leeks, cut off the root end and slice off the green part.  Cut the leek in half length-wise.  Cut into thin strips about 1/4″ thick.  Too thin, and they can burn.  Add to a bowl of water, and using your hands, sift the leeks through the water.  All the dirt will sink to the bottom of the bowl.  Remove leeks from the water, and they’re ready to use!

Vegan Broccoli Cheddar Soup

Vegan Broccoli Cheddar Soup

Fall is my favorite time of year!  I love all things autumn, including the reprieve of cooler weather!  Cool-weather means warm food, and this soup is a family favorite!  I always keep the queso dip around, so for me, this whole meal is on the table in 25 minutes!  No dairy and no oil. This soup is better for you than Panera and tastes just as good.  You can also add a diced potato to this recipe and make a yummy broccoli potato soup! I hope you enjoy it! 

XO,

Steph 


Print
clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon heart heart icon heart solid heart solid icon

Vegan Broccoli Cheddar Soup

  • Author: Stephanie Bosch
  • Prep Time: 5 minutes
  • Cook Time: 25
  • Total Time: 30 minutes
  • Yield: 4 Cups 1x
  • Category: Soup
  • Diet: Vegan

Description

Fall is my favorite time of year!  I love all things autumn, including the reprieve of cooler weather!  Cool-weather means warm food, and this soup is a family favorite!  I always keep the queso dip around, so for me, this whole meal is on the table in 25 minutes!  No dairy and no oil. This soup is better for you than Panera and tastes just as good.  You can also add a diced potato to this recipe and make a yummy broccoli potato soup! I hope you enjoy it!


Ingredients

Scale

1 head of organic broccoli, coarsely chopped

1 onion, diced

2 cloves garlic, minced

½ cup shredded carrots

1 stalk celery, finely diced

1 cup cashew queso

4 cups vegetable stock

¼ cup water

Salt and pepper, as desired


Instructions

  • Heat dutch oven over medium heat. Saute onion and celery in ¼ C water until translucent, about 5 minutes. Add garlic and saute until fragrant, about 30 seconds.  
  • Add carrots and broccoli, and stir. 
  • Add the vegetable stock into the veggie mixture. Gradually pour queso while stirring constantly. Bring to a simmer; cook until thickened, and vegetables are tender about 20 minutes.

Notes

To add potato, peel and medium dice one russet potato.  Add to carrots and broccoli mixture, and simmer as directed. 

Potato Corn Chowder with Roasted Poblano Pepper

Potato Corn Chowder with Roasted Poblano Pepper

I tend to go with the flow regarding cooking (and most things in life). Never really having a set menu for the week, most of my ideas come from random places. The other day I saw a beautiful bunch of white asparagus and purple Brussels sprouts and loaded up my cart. I’ve also been known to buy things with absolutely no idea of what I will do with them.  Other times I’m inspired by the beauty of food photographs. But most of the time, dinner is mood and taste-dependent!

Lately, and for obvious reasons, I’ve been craving warm comfort foods.

When I think of autumn, I think of hearty soups and stews. Enter the Smoky Poblano Corn Chowder. It has nearly all my favorite ingredients, corn, potatoes, chili peppers, coconut milk, and Mexican spices. I mean, who doesn’t love cumin and coconut milk? I made a tasty bouquet of roasted corn, sprouted lentils, and microgreens seasoned with the same spices as the soup for a garnish.

I love that it comes together quickly and that it tastes so damn good. You can skip the garnish if you are so inclined; however, it’s a major flavor bomb, it’s also gorgeous, and I highly recommend it. And don’t forget to give each bowl a light dusting of chili powder.

I wanted some texture, but I also wanted thick and creamy. Some recipes use corn starch to thicken, but I’m not a fan. So when the chowder was done cooking, I took about a third of it (about 3 cups), put it in the blender, then added it back into the soup. It worked perfectly. This recipe serves 4-6, but it is easily doubled and will keep in the freezer for up to two months.

As always, tag me and let me know if you liked it.

Stay Warm,
Steph


Print

clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon heart heart icon heart solid heart solid icon

Potato Corn Chowder with Roasted Poblano Pepper

  • Author: Stephanie Bosch
  • Prep Time: 15
  • Cook Time: 30
  • Total Time: 45 minutes
  • Yield: 4-6 cups 1x
  • Diet: Vegan

Ingredients

Scale
  • 1 medium onion, diced
  • 2 stalks celery, sliced
  • 1/2 cup carrots, julienned
  • 1 large poblano chili, roasted and diced
  • 2 garlic cloves, grated 
  • 1 1/2 tablespoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon Mexican oregano
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 3 cups vegetable broth
  • 3 medium (skin on) potatoes, washed and diced
  • 4 cups fresh or frozen corn*
  • 1 can full fat coconut milk

Garnish:

  • 1/2 cup corn kernals
  • 1/2 cup micro-greens
  • 1/4 cup sprouted lentils (optional)
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon Mexican oregano

 

 


Instructions

Garnish:

  1. Mix all ingredients well in a small bowl and set aside.

Chowder:

  1. Warm a medium-size skillet over medium-high heat, add onion, celery, carrot, chili, and 2-3 tablespoons vegetable stock. Saute for 4-5 minutes until vegetables begin to soften. Add garlic and spices cook for 1-2 minutes.
  2. Stir in broth, scraping the bottom of the pot to remove any browned bits.
  3. Add potatoes and corn. Stir, bring to a simmer, and reduce heat to medium-low.
  4. Cover and cook for 15-20 minutes until potatoes are fork-tender. Reduce heat to low.
  5. Add coconut milk and whisk into the soup mixture.
  6. Adjust seasonings. Careful with the oregano as it can make the soup bitter.
  7. Ladle into bowls and garnish.
  8. Serve
  9. Enjoy!

Notes

Do not use canned corn if possible.  Canned vegetables have a metallic taste and are often loaded with sodium (preservatives).   In the winter frozen organic corn is best.

te

Curried Zucchini Soup with Pistachio Parmesan Noodles

Curried Zucchini Soup with Pistachio Parmesan Noodles

Happy New Year! I hope you are well and enjoyed some form of relaxation with those you love! The holidays can be joyful but a bit of a whirlwind and are here and gone in the blink of an eye! Don’t get me wrong, I love every minute between Halloween and New Year’s, but this year was particularly busy and took a little bit of a toll on my health! I am just now starting to feel better after a rough bout of bronchitis, which I used to get all the time as a kid. Secondhand smoke is fo’ real, and my lungs are physically scarred from years and years of coughing from inhaling the toxic fog. Another reason Covid kinda scares me, ya know?

But this was also the first time I’d been sick in just over 6 years. And I can’t get sick! I have people who depend on me to cook, clean, transport, teach, write, exercise, volunteer, and well, the list goes on and on. And not to mention, cooking for me is a way of relaxing and being creative. So, what’s a girl to do if she can’t cook for nearly 3 weeks? Read, rest, and reflect—a lot. And when I got well enough to cook again, I returned to the kitchen with a significant mind shift. At the forefront was the question, “Am I really feeding myself if I’m not feeding myself well?” Deep, I know. But, alas, you are what you eat.

Listen, I am by no means a junk food vegan, but I not gonna lie. I love chips and cashew queso, like, a lot. And sometimes I get lazy. I also get caught up in convenience foods, Doordash, and sometimes, skipping meals entirely. I also give in to unhealthy cravings, and sometimes I do not feed my body well. This is a far cry from my early days as a plant-based eater–when I was all in. All. In. No oil, no processed anything, no wheat, no starchy stuff. I was a well-oiled machine, lost a bunch of weight, and felt ten years younger. I still feel 10 years younger, but the weight is slowly creeping back, and admittedly, I’m feeling a little rusty.

So the first several days back in the kitchen, I made only raw foods for 4 days. I was amazed at how light yet full and satisfied I felt. I started reading about the miraculous enzymatic functions found in whole foods and how cooking foods actually kill these beneficial enzymes that our food is trying to provide us. I’m not sure I will ever be 100% raw, but I’m definitely game for 50-75%, and who knows!

That said, I’m super excited to share this recipe with you. This oil-free soup is super healthy and completely delicious. It’s also 50% cooked and 50% raw. Part soup part salad (who says ya can’t), I added a Yukon gold to help thicken, some green peas to help brighten, and topped it with a raw zucchini salad that makes me want only to grow zucchini’s in my garden this summer! Pistachios give it a nice crunch and a little protein boost. The basil gives it depth, and the parmesan cheese, well, you know…! Let me know if you made it and how you liked it. I love hearing from y’all. Until next time!

–Steph


Print

clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon heart heart icon heart solid heart solid icon

Curried Zucchini Soup with Pistachio Parmesan Noodles

  • Author: Stephanie Bosch
  • Prep Time: 15
  • Cook Time: 20
  • Total Time: 35 minutes
  • Yield: 4 cups 1x
  • Diet: Vegan

Description

Delicious and creamy this dairy-free, oil-free soup, will leave you wanting seconds!


Ingredients

Scale

Soup:

  • 2 tablespoons organic vegetable stock 
  • 1 medium onion, roughly chopped
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, peeled and chopped
  • ½ jalapeño, seeded and chopped
  • 1 teaspoon sea salt
  • 2 teaspoons organic curry powder
  • 23 pounds organic zucchini (about 3 large), 5-6 cups diced, 2 cups spiralized
  • 1 cup frozen organic peas
  • 1 small Yukon gold potato, diced
  • 4 cups organic vegetable stock
  • 1/2 teaspoon black pepper

Noodle Salad Garnish :

  • 2 cups organic zucchini noodles
  • 1 tablespoon organic lemon juice
  • 2 cloves garlic, minced
  • 2 tablespoons organic basil, minced
  • 1/2 cup raw pistachios, finely chopped
  • 1/2 cup vegan parmesan
  • 1/8 tsp fresh ground pepper

Instructions


Notes

*When hot food is inside a blender, and a lid is placed on top, it heats the air above between the food and the blender lid, causing pressure to build up in the blender jar. This pressure can cause the top to blow right off as hot food explodes out the top of the blender jar. Trust me. It’s no fun to clean soup off everything, including the ceiling.

Keywords: no oil soup, zucchini soup, vegan soups

 

Chicken-less Noodle Soup

Chicken-less Noodle Soup

So I spent most of my winter break after Christmas in bed. I’m pretty sure from burning the candle at both ends and running in the rain, I wore myself down and ended up with a nasty case of bronchitis. My husband who somehow managed to avoid it insisted that I rest and took over as my personal chef and nurse. He made me this fantastic soup, and I figured it was well worth writing up a recipe! Sometimes the only thing (besides a Z-Pak) that makes you feel better is a lot of TLC and a good old-fashioned bowl of warm noodle soup.

The ultimate comfort food, this recipe uses tofu rubbed with poultry seasoning and baked until firm. It was so good and hit the spot. He drained and pressed the tofu and then pulled it apart by hand to give it that irregular shape like pulled chicken. He dredged it in a little bit of olive oil and tossed it in poultry seasoning. We use Trader Joe’s chicken-less seasoning, but alas, it’s discontinued. I liked TJ’s seasoning because it had turmeric, a great anti-inflammatory and antioxidant! But never fear. Here is another excellent poultry seasoning with turmeric that will also work! If you can’t find a seasoning mix with turmeric, be sure to add a teaspoon to your soup! 

He baked the tofu for 25 minutes, turned it once, and baked for another 15 minutes.  He also used egg-free ribbon noodles. But if you’re feeling somewhat nostalgic, you can use spaghetti broken into quarters for a more Campbell’s soup kinda feel.


Print

clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon heart heart icon heart solid heart solid icon

Chicken-less Noodle Soup

  • Author: Stephanie Bosch
  • Prep Time: 10
  • Cook Time: 40
  • Total Time: 50
  • Yield: 6 servings 1x
  • Diet: Vegan

Ingredients

Scale
  • 1 (14-oz) block organic extra-firm tofu, drained, and pressed
  • 1 tablespoon extra virgin olive oil
  • 1 1/2 tablespoons poultry seasoning
  • 1 cup sweet onion, diced
  • 1 cup celery, diced
  • 1 cup carrot, peeled and sliced into 1/4” rounds
  • 4 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1 1/2 teaspoons dried dill (or 1 tablespoon fresh dill)
  • 1/4 teaspoon red pepper flakes
  • 1/4 teaspoon ground black pepper
  • 8 cups vegetable broth or stock
  • 2 tablespoons low-sodium soy sauce (I use Bragg’s Liquid Aminos)
  • 8 oz. pasta of choice, broken into bite-sized pieces if applicable
  • Salt, to taste 

Instructions

Instructions

  1. Preheat the oven to 350° F and line a baking sheet with parchment paper. Drain the tofu package,  and press the tofu for about 20 minutes while the oven preheats. (We use a tofu press, but you can also wrap the tofu in a clean towel and stack something heavy like a cast iron pan on top of it).
  2. Break the tofu apart into irregular shapes, or roughly chop it, add to a bowl.
  3. Toss tofu in olive oil and sprinkle with poultry seasoning, coating generously.
  4. Place the tofu pieces on the baking sheet. Bake for 20 minutes, flip the tofu and bake for another 15-25 minutes, or until firm and slightly crispy. Remove from the oven and set aside.
  5.  Warm a large saucepan over medium heat, then add 1/4 cup of vegetable stock.
  6. Add the onion, celery, and carrot, and continue to cook, stirring occasionally. If the vegetables start to brown, turn the heat to medium-low and add additional stock one tablespoon at a time. Saute vegetables until the onions and celery are translucent, 5 to 7 minutes.
  7. Add the garlic, dill, red pepper flakes, thyme, black pepper, and stir. Cook until fragrant, 60 to 90 seconds.
  8. Add the broth and bring the mixture to a boil. Reduce to a simmer and stir in the soy sauce, pasta, and baked tofu chunks. Continue to cook for 10-12 minutes or until the pasta is tender.
  9. Add additional salt and pepper if necessary.
  10. Garnish with fresh thyme, dill, and parsley, if desired.

Keywords: Vegan Soup, Vegan Noodle Soup

Mediterranean Cucumber Soup with Dill and Walnuts

Mediterranean Cucumber Soup with Dill and Walnuts

Some things are just meant to be together-peanut butter & jelly, socks and shoes, Kurt and Goldie, and cucumbers & Dill. An American mainstay, cucumber seeds were brought to North America by European settlers in the late 16th century. The cucumber, however, is native to India, and at around 3,000 years old, it is one of the world’s oldest cultivars.

Cucumbers belong to the Cucurbitaceae family.  Other members of this family include watermelon, muskmelon, pumpkin, and squash. Some fun cucumber facts:

  • Cucumbers contain 96 percent water.
  • The inside of a cucumber can be up to 20 degrees cooler than its outside.
  • One-half cup of sliced cucumbers contains only eight calories.
  • Fresh extracts from cucumbers have recently been shown to have both antioxidant and anti-inflammatory properties.

When I was a kid, a cucumber is what my mom diced up and put on a salad. Since then, I’ve used them as crudités, made pickles out ’em, and I love them as under-eye pads for puffy eyes. But until now, I’ve never had them as the main star of a soup! You can also use them (in no particular order) to:

  • Got a slug or grub problem? Dice cucumbers and put them on an aluminum pan in the garden. The aluminum reacts with the cucumber and gives off a scent they don’t care for.
  • For their fiber and water, which helps fight constipation.
  • Got some funky bugs? They contain erepsin, an enzyme, which is known to kill tapeworms.
  • As a hangover cure because they have enough B vitamins, electrolytes, and sugar to replenish essential nutrients that alcohol absorbs from your body.
  • Reducing cellulite. Applying slices directly to the skin allows phytochemicals in cucumbers to tighten collagen for a firm complexion.
  • Grow long, beautiful hair. Cucumber juice provides silicon, sodium, calcium, sulfur, etc., all of which are nutrients needed for hair growth and hair strengthening.
  • Got a toddler? They can even remove crayons, markers, and pen marks on walls.

The other main ingredient in the soup is our friend, Dill. Dill, as we all know, is an herb. But did you know that it has health benefits that are almost too many to name? Dill is packed with flavonoids, which have been shown to help reduce the risk of heart disease and stroke. But that’s not the only reason Dill is thought to improve heart health. Research on animals shows that Dill can also reduce LDL cholesterol levels. Thank you, WebMD! Dill also:

  • Can help regulates Diabetes– The presence of bioactive ingredient Eugenol in dill leaves has potent anti-diabetic properties, which play a crucial role in alleviating the blood sugar levels within the body.
  • Promotes Digestion.
  • Fortifies Bone Health.
  • Prevents Infections.
  • Remedies Insomnia

Add in some heart-healthy walnuts and friends. This soup might be a magic elixir, the proverbial unicorn of soups! With roots in eastern Europe, this Mediterranean “çorba” (Turkish for soup) is similar to the Turkish Casik, which uses yogurt as its base. I tried various versions of this, and I settled on this version. I loved the addition of red pepper flakes and tarragon! If you make it, tag me and let me know how you liked it!


Print

clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon heart heart icon heart solid heart solid icon

Mediterranean Cucumber Soup with Dill and Walnuts

  • Author: Stephanie Bosch

Ingredients

Scale
  • 1 large European (traditional) cucumber, or 3 small Persian cucumbers, small diced
  • 2 cups plain vegan greek style yogurt (I used Kite Hill)
  • 1 cup ice cold water
  • 3 tablespoons lime juice
  • 2 small scallions, trimmed and diced
  • 1 large garlic clove, peeled
  • 1/2 cup fresh dill
  • 1/4 cup loosely packed fresh parsley, roughly chopped
  • 1 tablespoon dried tarragon
  • 2 tablespoons olive oil, plus more for drizzling
  • salt
  • 1/4 tsp red pepper flakes
  • 1/2 red onion, diced
  • 2/3 cup shelled walnuts, finely chopped

Instructions

  1. Place a colander in a sink or over a bowl, add cucumbers and salt. Stir well, and let sit for about 15 minutes.
  2. Whisk olive oil, yogurt, and lime juice together until smooth.
  3. Gradually whisk in water until you achieve the desired consistency.
  4. In a mortar or a bowl, grind garlic clove with a pinch of salt into a paste.
  5. Add garlic, cucumbers, scallions, walnuts, and spices. Mix thoroughly.
  6. This step is optional, but you can add one ice cube to each bowl and then ladle the soup on top.
  7. Garnish each bowl with chopped parsley, one thin slice of lime, red pepper flakes, sliced red onion, olive oil, and walnuts.
  8. Enjoy!

Notes

Japanese cucumbers would also work.


Nutrition

  • Serving Size: 4
  • Calories: 134 calories

Keywords: Vegan Soup, cucumber soup

Purple Sweet Potato Soup with Roasted Cauliflower and Tarragon

Purple Sweet Potato Soup with Roasted Cauliflower and Tarragon


I have a potato obsession. But my favorite potato is the mighty sweet potato. Unlike a regular potato, a nightshade family member, the sweet potato is a large edible root within the morning glory family. And sweet potatoes come in many colors too!

While potatoes with orange flesh are the richest in beta-carotene. Sweet potatoes with purple flesh are richer in anthocyanins. Beta-carotene and anthocyanins are naturally occurring plant “Phyto” chemicals that give vegetables their bright colors. Phytochemicals are biologically active compounds found in plants and are known to:

  • Aid the function of the immune system.
  • Protect cells and DNA from damage that may lead to cancer.
  • Reduce inflammation.
  • Slow the growth rate of some cancer cells.
  • Help regulate hormones.

Why use a purple potato? Because anthocyanins have the capacity to lower blood pressure, improve visual acuity, reduce cancer cell proliferation, inhibit tumor formation, prevent diabetes, and lower the risk of CVD, which modulates cognitive and motor function.

This pretty warm winter soup was inspired by another anthocyanin…the açaí bowl!. It’s super healthy comes together very quickly. You can easily make this a “no-oil” soup by steaming your vegetables instead of roasting them. 

If you choose to use oil, be sure to keep the temperature well below the oil’s smoke point or the point at which the oil starts to burn (that’s about 410 degrees for extra virgin or unrefined olive oil). Because overheating oil breaks down the nutritional composition of the oil changes the flavor, and releases harmful free radicals. 


Print
clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon heart heart icon heart solid heart solid icon

Purple Sweet Potato Soup with Roasted Cauliflower and Tarragon

  • Author: Stephanie Bosch

Description

I added a delicious beet puree to this soup, but you can add whatever you want.  Good choices might be pieces of roasted cauliflower, pumpkins seeds, hemp seeds, or soy cream. 


Ingredients

Scale
  • 3 large purple sweet potatoes, peeled and medium diced
  • 1 large head of organic cauliflower, chopped into medium florets
  • 2 large leeks, white part only, thinly sliced
  • 2 cloves garlic, mined
  • 2 tablespoon olive oil
  • 1 teaspoon dried thyme
  • 1 teaspoon dried tarragon
  • 2 tablespoons fresh tarragon
  • 1 (32 oz) container organic vegetable stock
  • salt and pepper to taste

Instructions

  1. Preheat oven to 400°.
  2. Add chopped potatoes and cauliflower to a mixing bowl and toss with 1 tablespoon of olive oil. 
  3. Add spices to a small bowl and mix well. 
  4. Spread vegetables evenly on a parchment-lined baking sheet. 
  5. Sprinkle the spice mix over vegetables. Place baking sheet in the oven, and roast vegetable for 30 minutes, turning vegetables at the half-way mark. 
  6. When vegetables are done, remove from oven and let cool. 
  7. Warm a dutch oven over medium heat. When the pan is heated, add oil. When oil begins to shimmer, add the leeks and saute until leeks have softened and are slightly brown. 
  8. Add garlic and sauté until fragrant, about 30 seconds to a minute. 
  9. Add cooled vegetables and vegetable stock to a dutch oven, and stir. 
  10. When the soup is warmed, use an immersion blender, or carefully ladle half of the soup mixture into a blender. (If using a high-speed blender, be careful to hold the lid, as the heat can build pressure and the lid can fly off). Continue until all the soup is blended to the consistency you prefer. **I blended the first batch until entirely smooth. For the second batch, I blended it to have some texture and then mixed the two. 
  11. Return to dutch oven and taste for seasoning. 
  12. Serve warm and top with fresh tarragon, roasted cauliflower, hemp seeds, pumpkins seeds (pepita’s), or beet puree. 

Notes

**While blending the soup, I placed the first pureed batch into a large mixing bowl.  

Carla’s Creamy Asparagus Pea Soup

Carla’s Creamy Asparagus Pea Soup

My friend Carla asked me for this recipe the other day. I had made this soup for a cooking class once, and she loved it! However, the recipe has taken a few twists and turns since the class. Each time I make it, I think to myself, “It’s close, but no cigar.” I finally realized what was missing when I added a small jalapeño to the mix of roasted veggies!

 The soup is delicious, either hot or cold, and can be served as a winter warmer or cold as an early spring delight! Either way, you can’t go wrong. The other best part? It takes less than 30 minutes to make! You can leave the jalapeño if you like a little heat or remove it if you don’t.  Here you go Carla!


Print
clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon heart heart icon heart solid heart solid icon

Creamy Asparagus and Pea Soup

  • Author: Stephanie Bosch
  • Prep Time: 5
  • Cook Time: 20
  • Total Time: 25 minutes
  • Yield: 4 Cups 1x
  • Category: Soup
  • Diet: Vegan

Ingredients

Scale
  • 2 Tbsp olive or avocado oil
  • 12 ounces asparagus (1 large bundle) bottom of stocks, removed
  • 4 cloves garlic , peeled
  • 1 sweet Vidalia onion, peeled and quartered
  • 1 jalapeño, top and seeds removed
  • 10 fresh tarragon leaves, or 1/2 teaspoon dried tarragon
  • 10 ounces fresh or frozen peas (2 cups yield ~10 ounces)
  • 1 tsp Salt + 1/2 tsp Pepper
  • 1 cup cashew cream (can also use plant-based milk, just won’t be as creamy)
  • 4 cups vegetable broth (DIY or store-bought)
  • 12 Tbsp nutritional yeast (optional // for a slightly cheesy flavor)
  • 1/2 medium lemon (optional // juiced // for brightness)

    Instructions

    1. Preheat oven to 400°. 
    2. Prepare a parchment-lined baking sheet.
    3. In a medium bowl, add trimmed asparagus, quartered onion, garlic cloves, tarragon, and jalapeño. Toss with avocado oil.
    4. Add all ingredients to the baking sheet. *See Note
    5. Bake for 10 minutes, remove from oven, turn vegetables. Return to oven and bake for an additional 10 minutes. 
    6. When vegetables are done, reserve 8 asparagus tips.  Then and add remaining ingredients to a blender with the peas and half of the vegetable stock. Be sure to hold the blender lid when blending as the heat and pressure can build, and the top will fly off. (It’s happened). When mixed well, add purée to a dutch oven over medium heat. Then add remaining stock, nutritional yeast, salt, pepper, and cashew cream.  Simmer until warmed through.  Finish soup with lemon juice.   Taste for seasonings. 
    7. Serve with croutons and asparagus tips.

    Notes

    *I like to stack my tarragon and garlic pieces on top of the asparagus to keep them from having direct contact with pan.  It helps to prevent them from burning.  


    Nutrition

    • Serving Size: 4 cups
    • Calories: 298

    Curried Dal with Spinach and Sweet Potato

    Curried Dal with Spinach and Sweet Potato

    We are so fortunate to have the best Indian grocery store not too far from our house. There are aisles upon aisles of spices, rice, and about a hundred kinds of dal! Dal is often translated as “lentils” but refers to a split version of various lentils, peas, chickpeas (chana), kidney beans, and so on. If a pulse, or bean, is split in half, it is called a dal. So the chana dal that I used for this recipe is a split chickpea! 

    To me, the best part of this recipe was the addition of whole spices. Imagine how good your kitchen will smell while sautéing onions, cloves, a whole cinnamon stick, and cardamom. Delicious! You can use any green on hand, I just happened to have some spinach that needed to be used, but kale is a great option, too.

    This is an easy recipe for the Instant pot too. Use the sauté feature to cook the onions and spices. Then pick-up the recipe at step three and cook on high for 15 minutes. I cubed and browned my sweet potatoes before adding them to the lentils. If you don’t roast them or brown them first, you run the risk of them becoming mushy. 


    Print
    clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon heart heart icon heart solid heart solid icon

    Curried Dal with Spinach and Sweet Potato

    • Author: Stephanie Bosch
    • Prep Time: 5
    • Cook Time: 25
    • Total Time: 30 minutes
    • Yield: 68 cups 1x

    Description

    Curried dal is deliciously satisfying and super easy to make!  You will also have plenty of leftovers!  Serve with warmed naan or toasted bread. 


    Ingredients

    Scale
    • 1 pound dal
    • 3 green cardamom pods
    • 3 tablespoons coconut oil
    • 1 cinnamon stick
    • 3 whole cloves
    • 1 medium onion, halved and thinly sliced
    • 4 cloves garlic, crushed
    • 1 tablespoon peeled and grated ginger
    • 1 Serrano chile, stemmed and finely sliced
    • 1 sweet potato, peeled and cubed 
    • 1/3 cup yellow curry paste
    • 1/2 teaspoon ground turmeric
    • 10 oz fresh baby spinach
    • ½ teaspoon mustard seeds
    • 2 tablespoons unsweetened shredded coconut
    • 2 teaspoons kosher salt
    • 1 lime, juiced
    • 1 full 15 oz can full fat coconut milk
    • Rice
    • Garnish with yogurt, and cilantro, and smoked paprika

    Instructions

    1. Rinse the lentils in a strainer in cold water until the water runs clear, then place in a medium bowl, cover with water, and set aside. Using the side of a knife, carefully crack open the cardamom pods.
    2. Add 1 tablespoon of the coconut oil into a large pot over medium heat. When hot, add the cardamom pods, cinnamon stick, and cloves. Cook for about a minute, then add the onions. Cook for 10 minutes, stirring frequently until the onions are browning and soft. Add garlic, ginger, and chile and stir-fry for 1 to 2 minutes. Remove cinnamon stick. 
    3. Drain lentils and add to the pot; add turmeric, curry paste, and 4 1/4 cups of hot water. Turn the heat to high and bring to a boil. Once they are boiling, reduce the heat to low and simmer for 20 to 25 minutes, stirring occasionally, until the lentils are soft and creamy.
    4. While lentils are cooking, warm a skillet over medium heat. Add 1 tablespoon of coconut oil, and when shimmering, add sweet potatoes. Brown potatoes on all sides and cook until they are almost fork tender. Remove from pan and set aside. 
    5. In the same pan, add the remaining tablespoon of coconut oil over medium heat and, when shimmering, add the mustard seeds. When the seeds pop, add the reserved onion mixture and fry for 1 to 2 minutes. Add the spinach, shredded coconut, and 1/2 teaspoon of the salt—Cook for 1 minute. Add the lime juice and stir.
    6. When the lentils are soft and creamy, add the coconut milk and remaining salt.  Add spinach mixture and sweet potatoes—taste for seasoning.  Cook for 5 more minutes, or until potatoes have warmed through.  I added just a bit more curry paste to mine, but I like heat!  Serve in a bowl, and spoon over rice. Top with yogurt, cilantro, and smoked paprika.