Green Minestrone

I like pasta and broth and this soup is light. but packs a nutritional punch with the addition of kale, zucchini and peas.

I use gluten free pasta, kinnikinik brand because it sees to hold together best of the ones I’ve tried. But if you have a favorite, go with it. If you’re staying away from pasta all together, just omit it from the recipe or add a whole grain like barley or farro.

Let me know if you give it a try.

Green Minestrone

This is a light and refreshing take on traditional minestrone.
Prep Time10 mins
Cook Time20 mins
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.
  • 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 minutes.
  • 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

  • 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 T nutritional yeast
  • 4 cups baby spinach

Chop onion and add to soup pan with a splash of broth and saute for 5 minutes, stirring to prevent sticking. When the onion is tender add the garlic, potatoes, herbs and broth. Add water if you like more liquid. 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 to wilt and then serve.

*If Jerusalem artichokes are available, add some along with the potatoes. So yummy!

Once the onions are softened, add the garlic, potatoes, herbs and broth. Simmer until tender.

 

 

Once the potatoes are tender , add in the nutritional yeast and beans, cook for 10 minutes, blend and then stir in spinach just before serving. Enjoy!

 

 

Creamy Mushroom & Wild Rice Soup

Creamy Mushroom& Wild Rice Soup

1 lb sliced mushrooms 

1 onion, chopped

2 garlic cloves 

1 cup Wild Rice 

3 cup water

4 cup veg broth

1/2 cup cashews

1/4 cup gf rolled oats

2 tsp thyme

1 tsp rosemary 

1/2 tsp sage

In a 4 qt saucepan, over medium heat, sauté the onions in a tsp of olive oil until softened. Add the garlic and stir for 1 minute so the garlic does not burn. Then add the mushrooms. Stir to combine and cook for about 10 minutes, stirring often. When the mushrooms have released their moisture and the pan is almost dry, transfer mushroom mixture to a bowl and set aside. Into the same pan add the wild rice and water and a tsp salt. Bring to a boil, turn down heat to a simmer and cover pan. Cook for 30 minutes. While the rice is cooking, in a blender, combine cashews, oats and 2 cups of broth. Blend until smooth and creamy, about a minute. 

When the rice is tender, add the remaining 2cups of broth, the mushroom mixture, herbs and the cashew blend to the pot and bring to a simmer and cook for another ten minutes. The soup is ready when thickened. 

Garnish with more fresh herbs and a sprinkling of sliced almonds, if desired. 

Alkalizing Spring Green Soup

 

2 cloves garlic, chopped

1 onions, chopped

2 celery stalks, chopped

2 cups zucchini, chopped

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

 

Use a little water to sauté the garlic, onion and celery. When soft add the zucchini, cauliflower and 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 from the heat, add the nuts or seeds and let cool for about 10 minutes. Transfer soup to a blender, do so in batches if necessary, and blend until smooth. About 30-60 seconds.

Warm it through to serve, lighten it up with a squeeze of fresh lemon juice. Enjoy!

Pineapple Cucumber Gazpacho

I tasted this soup last week while visiting St. Petersburg, Florida. Eating it outside under the warm setting sun was such a blessing, considering it was below freezing back home. So when I was back home in the frozen north, I decided I wanted to try my hand at making my version of the soup I had enjoyed. It turned out very good and brought a feeling of warmth and tropical flavors to a very cold day. I hope you like it. Serves 4.

  • 1 cucumber peeled, seeded and diced, reserve seeds
  • 1/2 pineapple, cored and diced
  • 1/4 cup chopped cilantro
  • 1/2 lemon, juice only
  • 2 Tablespoon walnut oil or other nut oil
  • 1/2 jalapeno or dash of cayenne
  • 1/2 teaspoon sea salt
  • 1/2 cucumber , peeled and chopped
  • 1/4 pineapple, cored and chopped
  • 1/2 cup water
  • 1 Tablespoon of white balsamic vinegar, optional

Place diced cucumber and pineapple in a bowl, add cilantro and jalapeno if using. Stir to combine. Place lemon juice, oil, cucumber half and reserved seeds, chopped pineapple, salt, water and if using white balsamic in a blender and puree. Add more pineapple to thicken or more water to thin. Pour over diced cucumber and pineapple, stir, taste and adjust seasonings. sprinkle with cayenne to your taste.

This will make a wonderful summer treat, but if you need a reminder of what summer tastes like while your waiting for the thaw, give it a try.