corn soup

Mexican Street Corn Soup

Mexican Street Corn is delicious but sometimes cumbersome to make. This soup is easy to stir together and brings those delicious flavors into a warm savory dish.

For some people corn can cause an inflammatory response. If you have done an elimination diet and do not see any effects of including corn in your diet, I hope you will enjoy this recipe. (If you struggle with inflammation and haven’t considered corn as a possible trigger food, you may want to eliminate it in all forms for a month and see if there is any improvement.)

Mexican Street Corn Soup

The flavors of street corn in a warm creamy flavor filled soup. Fast and delicious!
Total Time30 minutes
Course: Main Course, Soup
Cuisine: Mexican
Keyword: cashew, corn
Servings: 4
Author: Chef Kim

Ingredients

  • 2 tbsps Extra Virgin Olive Oil
  • 8 cups Frozen Corn thawed
  • 1 Yellow Onion large, diced
  • 1 tbsp Chili Powder
  • pinch cayenne more to your liking
  • 1 tsp Sea Salt
  • 6 cups Water
  • 1/2 cup cashews
  • 1/4 cup Nutritional Yeast
  • 1/4 cup Lime juice
  • 1/4 cup Cilantro

Instructions

  • Heat oil in a large pot over medium-high heat. Add corn, onion, chili powder, cayenne and salt. Stir occasionally for 6 to 8 minutes, or until onion is soft.
  • Scoop out 1/3 of the mixture and set aside.
  • In a blender, blend the cashews with 1 cup of the water. Add this mixture to the pot with the remaining water.
  • Bring to a boil and reduce to a simmer for 20 minutes.
  • Use a handheld immersion blender to puree until smooth (or carefully transfer to a blender). Stir in nutritional yeast, lime juice and half the reserved corn mixture. Adjust seasoning as needed.
  • Divide the soup into bowls and garnish with the remaining corn mixture, cilantro and additional chili powder (optional).
garlic asparagus soup

Roasted Garlic Asparagus Soup

Are you looking for a light but nutrient packed soup that is great for lunch or light dinner with a salad, or as a brunch option? This roasted garlic asparagus soup hits the mark and tastes delicious.

Garlic is one of those ingredients I think we should all get more of, especially during the change of seasons when our immune system is more active and when we are dealing with unwanted inflammation, inside and out. Garlic helps to calm the flames of inflammation and supports good circulation and the immune system’s fight against inflections.

Asparagus is packed with essential vitamins, minerals and antioxidants that support cell growth and repair, improve bone health, reduce inflammation and have some anti-cancer effects. The fiber in asparagus supports good digestive health and the microbiome and even helps with weight loss.

Try this roasted garlic asparagus soup on your table this spring.

Roasted Garlic Asparagus Soup

A creamy spring soup that is fresh and light.
Cook Time1 hour
Course: Soup
Cuisine: American
Keyword: asparagus, garlic
Servings: 4
Author: Chef Kim

Ingredients

  • 4 cups Asparagus trimmed, cut in half
  • 10 Garlic cloves peeled and cut in half
  • 1/2 Yellow Onion cut into thick slices
  • 1/4 head Cauliflower cut into florets
  • 1 tbsp Extra Virgin Olive Oil
  • 1/2 tsp Sea Salt divided
  • 2 1/2 cups Vegetable Broth
  • 2 cups Baby Spinach

Instructions

  • Preheat the oven to 350ºF (176ºC) and line a baking sheet with parchment paper.
  • Toss the asparagus, garlic, onion and cauliflower with the olive oil and arrange in an even layer on the baking sheet. Season the vegetables with half of the salt then bake for 35 to 40 minutes or until the vegetables have caramelized and the garlic is fork-tender. Flip everything halfway through to prevent burning.
  • When the vegetables are just about done, heat the vegetable broth in a pot on the stove to a simmer. Add the spinach to the broth and stir to allow it to wilt.
  • To make the soup, transfer the warmed broth and spinach, the roasted vegetables and the remaining salt to a blender. Blend until smooth and creamy, allowing space for the heat to escape. If the soup is too thick, add more broth until your desired consistency is reached.
  • Divide between bowls and enjoy!
miso bowl

Fall Miso Bowl

Miso bowls are one of those meals that are easy to prep ahead of time and have on hand as a grab-n-go option for lunch or a quick midweek dinner.

This fall miso bowl incorporates ingredients that capture the colors of fall, orange and yellow, green and red hues, as well as browns. And there’s no set quantity or combination, so you can choose what you like and have on hand.

Some veggies to consider include: peas, zucchini, celery, broccolini, bok choy, spinach, kale, chard, bell peppers, red cabbage, red onion, radish, carrots, yellow squash, scallions, mushrooms, chilis.

For the broth you can use premade broth, miso paste or bouillon. When I make this ahead as a meal jar, I add a spoonful of miso or bouillon and store it and then add boiling water when I’m ready to eat it. That makes it easy to take to work.

I also like to add both a veggie noodle like zucchini spirals and a rice ramen noodle. Lots of noodles make this a fun meal that anyone will enjoy.

Fall Miso Bowl

A warming noodle soup full of colorful veggies.
Prep Time15 minutes
Cook Time5 minutes
Course: Soup
Cuisine: Japanese

Equipment

  • 1 quart jar

Ingredients

  • 1-2 cups veggie noodles – zucchini beet, turnip, carrot, sweet potato or squash (Some of these are usually available in the produce prepared section)
  • 1-2 cups chopped veggies of choice broccoli, corn, peas, peppers, mushrooms, onions, bok choy, cabbage…
  • ½-1 cup chickpeas optional
  • 1 teaspoon fresh ginger grated
  • 2 teaspoons of sesame oil
  • 1 teaspoon of miso or organic Better than Bouillon
  • 2 teaspoons coconut aminos or tamari

Instructions

  • To make this ahead of time, add everything to a quart jar and store refrigerated.
  • When ready to eat, add 3 cups of boiling water to the jar, let sit for 5 minutes. Stir well to dissolve the miso or bouillon and enjoy.
  • To make right away, add chopped veggies to a soup pan and add broth, miso or bouillon and seasonings and bring to a simmer. If using rice noodles, add them once it comes to a simmer. Cook one minute, then use a fork or chop stick to separate the noodles. Stir gently and serve.
  • Variation: Use rice ramen in addition to or in place of the veggie noodles.

 

garlic asparagus soup

Spring Green Soup

Welcome in Spring with this Spring Green Soup! It has a bright and refreshing flavor and is packed with nutrient dense veggies to support cellular function throughout the body. And it’s green, which comes from the chlorophyll in the plants. The phytonutrient that makes green foods supports liver detoxification, circulatory system, immune system and aids in tissue healing. Green is also beneficial for lowering blood pressure and free radical damage. Go ahead, slurp some green soup and boost your natural cleansing mechanisms.

Let me know if you make with your own spice blends, I’m always excited to try new combinations.

Alkalizing Spring Green Soup

A light refreshing soup to welcome in the new spring growth.
Prep Time1 hour
Course: Soup
Cuisine: American
Keyword: asparagus, cauliflower, dairy free, gluten free,, spring greens, zucchini
Servings: 8
Author: Chef Kim

Ingredients

  • 2 cloves garlic chopped
  • 1 onion chopped
  • 2 celery stalks chopped
  • 2 cups zucchini chopped (a little extra as noodles for garnish)
  • 2 cups cauliflower chopped
  • 7 cups vegetable broth
  • 2 pounds asparagus trimmed and chopped
  • ¼ c fresh parsley
  • ¼ cup hemp seeds or soaked almonds
  • 1 lemon, squeezed

Instructions

  • Use a little water to sauté the garlic, onion and celery.
  • Chope the vegetables into 1-2 inch pieces for even cooking. If you have extra zuchhini, spiralize or shred it and save it to add as garnish and texture.
  • When onion is soft add the chopped zucchini and cauliflower along with the broth, bring just to a boil and then turn down heat to medium and simmer for about 15 minutes.
  • The cauliflower should be just about tender, then add the asparagus and simmer for an additional 5 minutes. Remove soup from the heat, let cool for about 10 minutes.
  • Add the nuts or seeds to a blender with a cup or two of hot soup broth and blend until completely smooth.
  • Transfer soup to a blender, in batches, and blend until smooth. About 30-60 seconds. Returning to the pan.
  • Warm it through to serve, lighten it up with a squeeze of fresh lemon juice and garnish with zucchini noodles or shreds. Enjoy!

Notes

I like to play with different spices and like to add curry or dill to this recipe. I also like it with a little orange juice and zest at the very end. So go ahead and try it different ways. The recipe is a basic template that you can tailor to your liking with your favorite flavor profiles.

 

carrot ginger soup

Orange Ginger Carrot Soup (dairy free)

This lovely Orange Ginger Carrot soup is so creamy and comforting, yet dairy free and delicious. The smooth sweetness and spiciness perfectly compliment each other. Carrots from the garden or farmers market have a natural sweetness that is far better than the bagged carrots that have been sitting for awhile. Full fat canned coconut milk makes for the best texture (I like natures forest brand), but light or carton coconut milk will work, too.  I like the flavor of  fresh ginger versus powdered ginger, but again, it will work if that’s what you have on hand. The orange can be substituted with orange juice. Feel free to adjust the amount of ginger and orange to your palate. This recipe can be doubled for a larger batch and freezes well.

This soup works throughout the year; it is tasty at room temp on a hot, muggy evening or is just as satisfying served piping hot on a cold winters night. I hope you’ll give it a try. Writing about it makes me hungry. Enjoy!

Orange ginger Carrot soup

Luscious, creamy comfort in a bowl.
Prep Time10 minutes
Cook Time40 minutes
Course: Soup
Cuisine: American
Keyword: carrot, dairy free, ginger, gluten free,, orange
Servings: 4
Author: Chef Kim

Ingredients

  • 1 medium onion, chopped
  • 1 garlic clove, minced or pressed
  • 2 lb carrots, peeled, sliced
  • 4 cups vegetable broth
  • 1 can full fat coconut milk
  • 1 tbsp fresh ginger, grated or 1 tsp powdered
  • 1 navel orange, peeled or 1/2 cup orange juice

Instructions

  • In a medium soup pan, heat 1 tbsp of coconut or olive oil over medium heat. Add the chopped onions and let cook for 2-3 minutes to soften.
  • Add the garlic and stir to combine and keep from browning, cook another minute.
  • Add the sliced carrots, ginger and vegetable broth just enough to cover the carrots. Bring to a simmer and let cook for about 30 minutes, until carrots are tender.
  • When carrots are tender, add the coconut milk. If using full fat, let the solid coconut cream melt. then remove from the heat.
  • Transfer half of the carrots and broth to a blender and add the peeled orange or orange juice. If your blender top has a vent hole or removable center piece, remove it and cover with a kitchen towel to allow steam to release. Blend on low, gradually increase to high for about a minute. Blend remaining soup until smooth and creamy and combine in a serving pot.
  • An immersion or stick blender can be used; however, the texture will not be quite as smooth.
  • Garnish with pumpkin seeds or gluten free croutons if you want a little crunch.
    Enjoy
zucchini soup

Cool Zucchini Soup

Right now, I am harvesting zucchinis everyday and have a lot to use. This is a great recipe that uses about three decent sized zucchinis. Its fresh and cooling for those hot summer nights. And super easy to just blend together.

Zucchini is one of those foods that’s pretty mild, so don’t be afraid to use those herbs and spices to enhance the flavor. It also makes a good replacement for oil in blended dressings because it adds body without the fat. This soup is even good without the oil and avocado if you prefer to lower the fat content, but you will lose some of the creaminess and mouthfeel that fat brings to the recipe. And don’t forget that zucchini makes a great pasta substitute, just spiralize or use a peeler to make noodles and then top it with pesto or marinara.

Zucchini has a variety of beneficial nutrients including: vitamins, minerals and antioxidants. One cup has 40% of the recommended vitamin A, which supports eye health and immune system. It is also rich in fiber and water, both help with gut function and benefit the microflora which in turn benefits our immune response.

So if you have a garden or CSA with zucchini in season, give this recipe a try and let me know how you like it. Another way to make it even more delightful on hot summer days is to dice a mango and add it to each serving bowl. the mango a curry play off each other and the juicy fresh and light flavor of the mango cools and brightens each bite.

Cool Zucchini Soup (Raw, DF, GF, NutFree)

A delicious use of zucchini, this cooling soup is wonderful on a warm day. No need to turn on the stove.
Prep Time15 minutes
Course: Appetizer, Main Course
Keyword: creamy soup, dairy free, gluten free,, nut free, zucchini
Author: Chef Kim

Equipment

  • Vita-mix or bender

Ingredients

  • 1 ½ cup water or oat milk Or add 1/4 cup oats to water
  • 2 cups zucchini roughly chopped
  • 2 stalks of celery
  • 2 Tbsp lemon juice
  • 2 Tbsp olive oil
  • 2 tsp white miso
  • 2 cloves garlic
  • 1 tsp curry powder
  • ½ tsp sea salt
  • Dash cayenne
  • 1 avocado
  • extra olive oil for drizzle optional
  • 1 zucchini finely diced or spiralized for texture

Instructions

  • Blend all ingredients except avocado and diced zucchini until smooth. Add avocado and blend again until creamy and emulsified. If you want warm soup, a Vita-mix on high for two minutes will warm it. Or gently warm on the stove over medium low heat. Pour into bowls and top with diced zucchini and optional oil drizzle.
  • Variation: Omit curry and substitute 2 Tbs fresh dill (2 tsp. dry).

Notes

Try these as a topper to add variety and flavor: diced mango, thinly sliced radish, micro greens or sprouts.
carrot soup

Ginger Carrot Soup

This creamy satisfying soup is really easy to pull together.

Cook everything in one pot, when the carrots are nice and soft, blend using an immersion blender or transfer the soup in batches to a blender. To get a super smooth soup, you need to blend a little longer than you think, usually a full minute, scrape the container sides and another 30 seconds of blending. Using the immersion blender does not get as smooth a texture as a blender. Just FYI.

To change the flavor a little, sometimes I’ll add a sweet potato and/or a cup of orange juice or both. But it’s delicious without!

Ginger Carrot Soup

Creamy with a little kick!
Prep Time15 minutes
Cook Time30 minutes
Course: Soup
Cuisine: American
Keyword: carrot, ginger, plant-based, vegan
Servings: 6
Author: Chef Kim

Equipment

  • dutch oven
  • knife
  • blender or immersion stick blender

Ingredients

  • 1 cup onion chopped
  • 2 garlic cloves minced
  • 1 T fresh ginger diced (adjust to liking)
  • 2 pounds carrots sliced
  • 4 cups vegetable broth
  • 1 can full fat coconut milk

Instructions

  • Dry sauté or use a little oil to sauté onions until soft but not brown.
  • Add garlic and ginger and cook stirring for 1 minute.
  • Add carrots and just enough broth to cover the vegetables.
  • Bring to a boil and then turn down heat to simmer for 20-30 minutes, until carrots are tender.
  • Add the coconut milk and stir to incorporate.
  • In batches, transfer the soup to a blender and blend until completely smooth. If desired, add more broth to reach consistency you like. Or use an immersion blender in the pot.
  • Season with salt and pepper if desired.
green minestrone

Green Minestrone

This green minestrone soup is a lighter version of the traditional minestrone soup but packs a nutritional punch with the addition of kale, zucchini, garbanzo beans and peas. The pasta does not have to be penne, whatever you have on hand or prefer will work in this recipe. Spaghetti can be broken, macaroni or fusilli would work or even substituting a whole grain brown rice or quinoa could turn out delicious.

I use gluten free pasta, Tinkyada or Jovial brands because they have good texture and flavor. But if you have a favorite, go with it. This makes a nice light meal and can easily be portioned in jars for grab-n-go lunches or dinners.

 

Let me know if you give it a try.

Green Minestrone

This is a light and refreshing take on traditional minestrone.
Prep Time10 minutes
Cook Time30 minutes
Course: Soup
Cuisine: Italian
Keyword: gluten free,, plant-based, sugar-free, vegan
Servings: 4

Equipment

  • dutch oven
  • knife

Ingredients

  • 3 garlic minced
  • 1 zucchini chopped
  • 1 bunch kale stemmed, chopped
  • 1 can garbanzo beans drained
  • 2 tsp dried oregano
  • 2 tsp dried basil
  • 6 cups vegetable broth
  • 1 1/2 cups frozen peas
  • 1 1/2 cups gluten free penne pasta

Instructions

  • Prepare the vegetables.
  • Add a splash of water to a Dutch oven and bring up to medium heat. Add the zucchini, garlic, oregano and basil to the pot, Stir and saute for 3 minutes.
  • Then add the broth, beans, peas and pasta, cover the pot and bring to a boil.
  • Cook for 5 minutes, stir and add the kale. Cover and cook for another 5-10 minutes, until pasta is tender.
  • Test the pasta for doneness. Remove soup from heat when the pasta is to your liking.

Berry- Spacho

This is a wonderfully refreshing cool starter or dessert soup. Perfect at the height of berry season or you can use frozen berries that have been thawed.

  • 2-3 cups fresh berries, mixture is nice (strawberries, black, blue or raspberries)
  • 1 kiwi, diced
  • 1 apple, diced
  • 1/2 cup cucumber, diced
  • 1/4 cup chopped fresh mint
  • 1 lemon, squeezed
  • 11/2 cup fresh / frozen berries ( these are for blending so frozen and thawed is fine, I like strawberries  and raspberries for this. Blueberries will thicken up because of all the pectin they naturally have, so use more l juice or water if using them.)
  • 2 oranges, peeled and seeds removed or 1 cup juice
  • 5 softened dates
  • 1 cup water
  • pinch of cayenne, optional

In a mixing bowl, add fresh berries, diced kiwi, apple, cucumber and mint. In a blender, combine the lemon juice, fresh/frozen berries, dates, oranges and water. Blend into a creamy sauce. Pour this over the diced fruit and serve or chill. Sprinkle with a pinch of cayenne when ready to serve.

 

 

Rustic Potato & Bean Soup

I love soups year-round, but this rustic potato and bean soup is so satisfying in the winter when you just want to hunker down with a warm bowl of soup. This soup is the perfect one-pot meal and doesn’t take a lot of prep time.

 

 

Soup made ahead and portioned make great grab-n-go lunches or dinners on busy evenings. I like to store soup in quart canning jars, they stay fresher longer. Soups can also be frozen, so if you have leftovers, stock your freezer and you’ll have meals ready to go.

Potato and White Bean Soup

Prep Time15 minutes
Cook Time1 hour
Course: Soup
Cuisine: American
Keyword: potato, spinach, white beans
Servings: 6

Ingredients

  • 1 cup white or yellow onion
  • 11/2 pounds yellow potatoes
  • 3 garlic cloves minced
  • 2 cans white beans navy, canellini or great northern
  • 6 cups vegetable broth
  • 1 tsp rosemary
  • 1 tsp thyme
  • 2 Tbsp nutritional yeast
  • 4 cups baby spinach

Instructions

  • Chop onion and add to soup pot with a splash of broth and sauté for 5 minutes, stirring to prevent sticking.
  • When the onion is tender add the garlic, potatoes, herbs and broth. Bring to a simmer for about 15-20 minutes until potatoes are tender, then add nutritional yeast and beans. Cook for 10 minutes.
  • Ladle two cups of the potatoes and beans into a blender and enough of the broth to cover the potatoes and blend for 30 seconds. Return to the soup pot and add the spinach, stir until spinach is wilted. Serve.
  • *If Jerusalem artichokes are available, add some along with the potatoes. So yummy!