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.
A light refreshing soup to welcome in the new spring growth.
Prep Time1 hourhr
Keyword: asparagus, cauliflower, dairy free, gluten free,, spring greens, zucchini
Author: Chef Kim
2cupszucchinichopped (a little extra as noodles for garnish)
2poundsasparagustrimmed and chopped
¼cuphemp seeds or soaked almonds
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!
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.
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.
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.
2cans white beansnavy, canellini or great northern
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!
This mushroom and wild rice soup is perfectly creamy without any dairy.
Prep Time15 minutesmins
Cook Time1 hourhr
Keyword: mushrooms, wild rice
Author: Chef Kim
1/4cupgf rolled oats
1/2 cupslivered almondsoptional for topping
In a 4 qt saucepan, over medium heat, sauté the onion 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, then turn heat down to low and simmer, 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. 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.
These are a few of the meals I made this week that I had not planned out. It was a couple days where I was busy or outside planting and when dinner rolled around I had to decide what I could make with what was on hand. These were pulled together in under thirty minutes each. I also made them on separate days. (I’m actually more comfortable making up meals with what I have than planning out a shopping list for specific recipes.) So I had a variety of fruits and vegetables and greens, a bag of kelp noodles, a can each of fire roasted tomatoes, artichokes and chickpeas, and some Sami’s Bakery Lavash which is like flatbread, but GF.
This is what I ate:
Veggie Roasted Flatbread – lavash topped with pesto, onion, mushroom, peppers, artichokes and spinach – Roasted for 10 minutes (not pictured)
Large mixed green salad with pineapple, orange, almonds and pumpkin seeds
Orange, pineapple, banana, mixed greens and protein smoothie with granola and seeds on top (not pictured)
Cold tomato soup with zucchini noodles & Hummus lettuce boats on the side
Asian Peanut Kelp Noodles (Raw Pad Thai)
You wont believe it – Ice “cream”
Tomato Soup with Zucchini Noodles
1/2 large zucchini, spiralized or sliced lengthwise and then cut into noodles
I can fire roasted tomatoes
1 1/2 cups of vegetable broth or water
1 tablespoon of tamari or Braggs Aminos
1 tablespoon olive oil
1 teaspoon lemon juice
1 clove of garlic
1/2 teaspoon salt
1/2 teaspoon of honey
Blend everything except zucchini in a blender and pour into serving bowls. Top with zucchini noodles.
1 can chickpeas, pour the chickpea water into a bowl and save for “ice cream”
3 tablespoons of tahini
2 tablespoons of olive oil
1 tablespoon of cumin
1/2 tablespoon of coriander
1/2 teaspoon salt
1 clove of garlic, minced
2 tablespoons water
Combine everything in a blender or food processor and mix until a smooth paste is formed. Scoop onto a plate and drizzle with a little more olive oil and grind some black pepper over the top. Serve with lettuce leaves. (you could add assorted vegetables and chips to the plate for dipping.)
Asian Peanut Kelp Noodles
Use a variety of vegetables and slice thin. I used, zucchini, mushrooms, peppers, jicama, spinach and broccoli stems.
1 bag kelp noodles
For the peanut sauce, combine the following in a bowl and stir well or blend together and pour over veggies and noodles:
1/2 cup organic peanut butter, I had crunchy (sub in almond or tahini)
1 tablespoon tamari
1 teaspoon lemon juice
1/2 clove garlic
1 inch ginger, peeled and minced
1/4 cup water, maybe more
1 teaspoon honey (optional)
You Won’t Believe It – Ice “Cream” – This is pretty amazing and delicious, but hard to wrap your head around. The base of this dessert is chickpea water! also known now as Aquafaba, (water of the bean)
I made a large batch with about 2 cups of the chickpea water, but if you just have the water from one can these amounts should work.
1/2 -3/4 cup chickpea water
3 tablspoons xylitol or raw sugar, ground fine
1/4 teaspoon of cream of tartar or guar gum
5 drops of vanilla stevia, optional
Flavoring: freeze dried strawberries, crushed and chopped dark chocolate (add in your own favorite flavors – water content of fruit may cause crystals to form and stiffen up the texture. May be better to add fruit after base is frozen)
The chickpea water needs to be placed in a med to large mixing bowl. Using a hand or stand mixer, mix/whip the water until it becomes creamy white like whipped egg whites. The volume will about double. Add in your fine ground sugar/xylitol and guar gum and continue to whip until you reach a shiny white merengue with soft peaks. At this point, I stirred in my crushed strawberry powder and chocolate, and then poured it into a tight sealing container and put it in the freezer for at least four hours. OMGoodness! It is the lightest, creamiest ice cream ever and plant-based without nuts!
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