Category: Soup

Creamy Pumpkin Soup

10/15/2021

Adapted from Wholesome Yum - An easy creamy pumpkin soup recipe made with canned pumpkin and coconut milk! It's delicious, healthy, and ready in 30 minutes with just 7 simple ingredients.

INGREDIENTS:

2 tbsp Olive oil
1 small Yellow onion (diced)
2 cloves Garlic (minced)
4 cups Chicken broth
1 13.5-oz can Full-fat coconut milk
1 15-oz can Pumpkin puree
1/2 tsp Nutmeg
1/2 tsp Sea salt
1/2 tsp Black pepper

INSTRUCTIONS:

Heat olive oil in a frying pan over medium heat. Add the onion and saute for 5-7 minutes, until translucent.
Add the garlic and saute for 1-2 minutes, until fragrant.
Add the chicken broth, coconut milk, pumpkin, nutmeg, sea salt, and black pepper.
Use an immersion blender to puree the soup, until smooth and creamy.
Bring soup to a boil, then reduce heat and simmer for about 25-30 minutes, until the soup reduces to your liking and flavours develop.

Check out Wholesome Yum for more recipes

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Vegan Pho with Zucchini Noodles

7/30/2021

Adapted from The Blenderist - This easy vegan pho with zucchini noodles is not culturally authentic, but it tastes wonderful. The spices make for an aromatic broth and the zucchini noodles keep it light.

INGREDIENTS:

Broth

1 large onion, peeled and cut in half
1 2-inch piece of ginger, peeled and cut lengthwise
1 stick of cinnamon
1 tsp coriander seeds
2-3 star anise
3-5 cloves
4 cups vegetable stock
1 tbsp soy sauce

Noodles

2 zucchini cut into noodles

Garnishes

Sriracha
Limes, quartered
Fresh Basil
Bean Sprouts
Hoisin Sauce
Chili Peppers, sliced

INSTRUCTIONS:

Set your oven to broil and char the onion and ginger until slightly blackened, set aside.
Toast the dry spices in a dry pan until they start to give off an aroma. Make sure you stir frequently so they don’t burn. Allow to the spices to cool before placing them in a cheese cloth bag or tea steeper. If the cinnamon doesn’t fit, you can put it straight in the pot.
Put the vegetable stock into a medium sized pot. Add the onion, ginger, toasted spices and soy sauce. Bring to a boil, reduce heat to low and simmer for 30 minutes.
Place the zucchini noodles into your soup bowls. Pour the soup over the noodles.
Garnish with your favourite toppings.

Check out The Blenderist for more recipes

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Campfire Sweet Potato and Peanut Stew

4/29/2021

Adapted from Fresh Off the Grid - If you’re looking for something hearty, comforting, AND healthy the next time you’re out camping, you need to try this vegan sweet potato peanut stew.

INGREDIENTS:

1 tablespoon oil
1 small onion, diced (to yield 1 1/2 cups )
2 cloves garlic, minced (about 1 tablespoon)
1 medium sweet potato, chopped into 1/4 inch cubes (to yield 2 cups)
2 cups broth
14 oz can diced tomatoes
1/4 cup peanut butter
2 teaspoons New Mexico chilli powder
1 teaspoon salt
14 oz can chickpeas, drained
2 cups tuscan kale, de-stemmed and chopped

INSTRUCTIONS:

Heat the oil in a dutch oven over medium heat. Add the onion and saute about 5 minutes, until translucent and just starting to brown in spots. Add the garlic and saute until fragrant, about 1 minute.
Add the sweet potato, broth, tomatoes & their juices, peanut butter, chili powder, and salt. Stir well to ensure the peanut butter is thoroughly mixed in and there's no clumps remaining. Simmer, uncovered, for about 15-20 minutes, or until the sweet potatoes are tender.
Once the sweet potatoes are tender, add the chickpeas and the kale to the dutch oven. Stir to combine and heat until the chickpeas have warmed through and the kale has wilted.

Check out Fresh Off the Grid for more recipes

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The Best Lentil Soup

9/23/2020

Adapted from Cookie and Kate - This simple vegan lentil soup recipe comes together quickly with mostly pantry ingredients. Be sure to have your ingredients prepped and ready before you start cooking! Recipe yields four large bowls of soup, or six more modest servings.

INGREDIENTS

¼ cup extra virgin olive oil
1 medium yellow or white onion, chopped
2 carrots, peeled and chopped
4 garlic cloves, pressed or minced
2 teaspoons ground cumin
1 teaspoon curry powder
½ teaspoon dried thyme
1 large can (28 ounces) diced tomatoes, lightly drained
1 cup brown or green lentils, picked over and rinsed
4 cups vegetable broth
2 cups water
1 teaspoon salt, more to taste
Pinch of red pepper flakes
Freshly ground black pepper, to taste
1 cup chopped fresh collard greens or kale, tough ribs removed
1 to 2 tablespoons lemon juice (½ to 1 medium lemon), to taste

INSTRUCTIONS

Warm the olive oil in a large Dutch oven or pot over medium heat. One-fourth cup olive oil may seem like a lot, but it adds a lovely richness and heartiness to this nutritious soup.
Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.
Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.
Transfer 2 cups of the soup to a blender. Securely fasten the lid, protect your hand from steam with a tea towel placed over the lid, and purée the soup until smooth. Pour the puréed soup back into the pot. (Or, use an immersion blender to blend a portion of the soup.)
Add the chopped greens and cook for 5 more minutes, or until the greens have softened to your liking. Remove the pot from the heat and stir in 1 tablespoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. For spicier soup, add another pinch or two of red pepper flakes.
Serve while hot. Leftovers will keep well for about 4 days in the refrigerator, or can be frozen for several months (just defrost before serving).

Check out the Cookie & Kate site for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet.

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Recipes We Love

Creamy Pumpkin Soup

Vegan Pho with Zucchini Noodles

Campfire Sweet Potato and Peanut Stew

The Best Lentil Soup

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