Category: Soups

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

Coconut Curry Carrot Soup

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

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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.

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Ingredients

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• 3–4 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 (@5–6 large carrots, 8–10 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)

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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!

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Notes

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

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!

Potato Leek Soup

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

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Ingredients

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• 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
• 1–2 tablespoons fresh lemon juice
• 1/4 cup chopped chives, to garnish
• Vegan sour cream (optional garnish)

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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.

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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!

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!

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Mediterranean Cucumber Soup with Dill and Walnuts

• Author: Stephanie Bosch

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Ingredients

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• 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

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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!

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Notes

Japanese cucumbers would also work.

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Nutrition

• Serving Size: 4
• Calories: 134 calories

Keywords: Vegan Soup, cucumber 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!

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

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Ingredients

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• 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)
• 1–2 Tbsp nutritional yeast (optional // for a slightly cheesy flavor)
• 1/2 medium lemon (optional // juiced // for brightness)

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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.

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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.  

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Nutrition

• Serving Size: 4 cups
• Calories: 298