Meatless Monday – 16 Vegetarian Soups

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Thanksgiving is over but Soup Season has just begun. Brrr… Soup is the ultimate comfort food for cold, rainy or snowy days.  It’s hot, steamy goodness warms you up from the inside out. Click through for a collection of 16 of my favorite soups. Mmm, so good!  All soups are vegetarian or vegan (or easily adapted for vegans) and gluten and wheat free.  Since they are meat free, they are naturally low in calories but nutrient dense, so fill up your belly guilt free!  Each link will send you to the recipe and original blog post. Sharing is caring. -J

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Creamy Mushroom Soup (Vegan)

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Thai Red Curry Soup

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Hot and Sour Soup

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Tuscan Bean Soup with Squash and Kale

Cauliflower Leek Soup2

Creamy Cauliflower Leek Soup

Black Bean Soup1

Spicy Black Bean Soup

CArrot Sweet Potato Soup1

Carrot, Sweet Potato Soup with Turmeric

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Ginger Miso Tofu Noodle Bowl

Mushroom Barley Soup 1

Mushroom and Barley Soup with Cannelini Beans

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Fall Harvest Minestrone

Autumn Harvest Soup11

Butternut Squash and Potato Soup with Crispy Fried Sage

Black and White Chili

Black and White Chili with Garlic Toast

White Bean and Swiss Chard Soup

White Bean and Swiss Chard Soup

Carrot Coconut Soup with Marinated Tofu Triangles

Butternut Squash Soup and Polenta Tower2

Butternut Squash Soup with Polenta Towers

Dhal Lentil Sou[p

Dhal Lentil Soup with Quinoa Cauliflower Cakes

 

Wheatless Wednesday – Curried Carrot, Sweet Potato and Ginger Soup

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Happiness is…hot soup on a cold day.

On Monday I shared 25 things to make with sweet potatoes since I had just been gifted a big back of them…So which of the recipes did I decide to make?  Soup!   Curried Carrot, Sweet Potato and Ginger Soup to be specific.  It finally rained more than a few drops here in Northern California and when its cold and wet outside, soup is the ultimate comfort food since it warms you up from the inside out. I love this flavorful gingery soup, made creamy from the sweet potatoes and not from adding cream or butter.  At only 144 calories per serving (1 1/4 cups), this is a low calorie, zero cholesterol meal with a high nutrient payoff; 4.1 grams protein, 3.9 grams fiber, with loads of vitamins, including Vitamin C to help fight winter colds, plus iron and calcium.

This week we are eating orange on the rainbow.  So what does orange do for us?

“Most yellow and orange food is packed with carotenoids, which give them their vibrant colour. Three of the most common carotenoids – alpha-carotene, beta carotene and beta cryptoxanthin – can be converted from foods into vitamin A in the body. This nutrient is needed for good vision in dim light, normal growth and development, a strong immune system and to keep the skin and cells that line the airways, digestive tract and urinary tract healthy. But thanks to their antioxidant activity, there’s also evidence to suggest that carotenoids – and especially beta carotene, found in orange and yellow food – might help to reduce the risk of heart disease and certain cancers.

However, these findings haven’t always been shown with supplements of beta-carotene, so it’s much better to boost intakes through eating foods which are naturally rich in beta-carotene such as carrots and sweet potatoes.” (Weightloss Resources)

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TIPS:  If I have really fresh, youngish carrots, I like to keep their peels on since so many of the nutrients are in or just under the peel and it’s a shame to cut them off.  Just scrub them with a vegetable brush or sponge and rinse.  They should be smooth and shiny.  If you have older carrots, you may have to peel them because the skins can have a bitter flavor that is best removed.

CURRIED CARROT, SWEET POTATO AND GINGER SOUP

1 Tbsn olive oil
1/2 cup chopped shallots (2-3 large)
3 cups peeled sweet potato
1 1/2 cups carrots (2-3 large)
1 tablespoon grated ginger (or ginger paste)
2 tsp curry powder
1 quart vegetable broth
1/2 tsp salt

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  • Peel and cube sweet potato into about 1/2 inch pieces.

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  • Scrub carrots and slice or chop them into 1/2 inch pieces.

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  • Peel  ginger and grate about a tablespoon.

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  • Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender.

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  • Add potato, carrots, ginger, and curry; cook 2 minutes.

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  • Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; taste and add salt if necessary.

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  • Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.

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  • Clean saucepan and pour soup back in and reheat.

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  • Serve with a swirl of plain yogurt and cilantro with a pinch of paprika (optional).

Curried Carrot, Sweet Potato and Ginger Soup

  • Servings: 4-6
  • Difficulty: easy
  • Print
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1 Tbsn olive oil
1/2 cup chopped shallots (2-3 large)
3 cups peeled sweet potato
1 1/2 cups carrots (2-3 large)
1 tablespoon grated ginger (or ginger paste)
2 tsp curry powder
1 quart vegetable broth
1/2 tsp salt

  • Peel and cube sweet potato into about 1/2 inch pieces.
  • Scrub carrots and slice or chop them into a/2 inch pieces.
  • Peel  ginger and grate about a tablespoon.
  • Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender.
  • Add potato, carrots, ginger, and curry; cook 2 minutes.
  • Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; taste and add salt if necessary.
  • Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.
  • Clean saucepan and pour soup back in and reheat.
  • Serve with a swirl of plain yogurt and cilantro with a pinch of paprika (optional).

10 Vegetarian Soups for Thanksgiving

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SOUP GLORIOUS SOUP! Perfect for cold, rainy (or snowy depending on where you are) days.  I am on vacation and not cooking this week.  As promised, here is a collection of ten of my favorite soups. Mmm, so good!  All soups are vegetarian or vegan and gluten and wheat free.  Maybe one of them is perfect for your Thanksgiving table. Each link will send you to the recipe and original blog post. Love my readers! Sharing is caring. -J

Cauliflower Leek Soup2

Creamy Cauliflower Leek Soup

Black Bean Soup1

Spicy Black Bean Soup

Butternut Squash Soup and Polenta Tower2

Butternut Squash Soup with Polenta Towers

 

Carrot Coconut Soup with Marinated Tofu Triangles

CArrot Sweet Potato Soup1

Carrot, Sweet Potato Soup with Turmeric

Dhal Lentil Sou[p

Dhal Lentil Soup with Quinoa Cauliflower Cakes

Mushroom Barley Soup 1

Mushroom and Barley Soup with Cannelini Beans

Autumn Harvest Soup11

Butternut Squash and Potato Soup with Crispy Fried Sage

White Bean and Swiss Chard Soup

White Bean and Swiss Chard Soup

Black and White Chili

Black and White Chili with Garlic Toast

 

 

 

 

 

 

 

 

Wheatless Wednesday – Carrot, Sweet Potato Soup with Turmeric

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Waiter, there’s turmeric in my soup!  I love soup!  It’s a meal in a bowl – easy preparation, easy clean up. One or two days with a tiny drizzle is enough incentive for me to drag out my big soup pot. There is nothing quite like a big pot of soup bubbling away to make your kitchen feel cozy and smell heavenly.   I have made carrot soup before, Carrot Coconut Soup, which I loved but I ran across a recipe for Roasted Carrot Turmeric Soup from Love and Lemons and was intrigued by the use of turmeric, that wildly popular spice touted to be the cure for whatever ails you.  I mean it’s even in my daily vitamin! So what’s the real skinny on Turmeric?

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Turmeric is in the ginger family and comes from the root of the Curcuma longa plant. It’s spicy ginger-like flavor is the main ingredient in curry powder and is common in South Asian foods. Turmeric has been used for a very long time in Asia (primarily in China and India), not only for its distinctive flavor but also for it’s powerful healing properties.   We may be slow to the party but the Western World has recently ‘discovered’ the many benefits of turmeric. Why is turmeric considered so great? Can it really prevent Alzheimers, cancer and depression (among other claims) or is it all a bunch of hype? Well, turmeric might just be all that.  According to the Journal of the American Chemical Society, Turmeric contains a wide range of antioxidant, antiviral, antibacterial, antifungal, anticarcinogenic, antimutagenic and anti-inflammatory properties. It is also loaded with many healthy nutrients such as protein, dietary fiber, niacin, Vitamin C, Vitamin E, Vitamin K, sodium, potassium, calcium, copper, iron, magnesium and zinc. These properties are believed to help treat a variety of conditions.  Here are 10 Health Benefits of Turmeric including prevention of cancer, liver disease and Alzheimers, controlling diabetes and relieving arthritis and more… The list is quite impressive.

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Did you know a sweet potato is not really a potato?  Shocking, I know.  It’s actually the elongated root of a vine in the morning glory family.  Who knew? Turmeric is not the only goodie in this soup.  Carrots and sweet potatoes (and other foods in the orange/yellow food group) are loaded with vitamins, antioxidants and phytonutrients.  I think I’ll have another bowl of soup!

TIPS:  Try to resist the urge to peel the carrots if at all possible, since most of the nutrients are right under the skin and are lost in the peeling process.  Use a scrub brush or sponge instead and dry with a paper towel.  All veggies can be cut roughly since they will be pureed with a food processor or blender once they are soft so size doesn’t matter.  Turmeric has a beautiful bright yellow/orange color which is used in dying textiles, however, it will also dye your cutting board or food processor (or anything porous it touches), so add the turmeric and curry powder after the vegetables have been pureed.  I would recommend adding 1 teaspoon of each, taste for spiciness and then add more to taste.  This original recipe called for all vegetables to be chopped, drizzled with olive oil and roasted in the oven at 400 degrees for 25 minutes or so before pureeing which may give the soup a richer flavor, so try that if you have the time and inclination.  I was a bit short on time so opted to make this a one pot meal, easy preparation and easy cleanup, plus great results!

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CARROT SWEET POTATO SOUP WITH TURMERIC

6-8 large carrots
1 large sweet potato, or 2 small
2 large cloves garlic, minced
1 medium onion
1-2 tablespoons olive oil
1-2 teaspoons turmeric, ground
1-2 teaspoons madras curry powder
2 teaspoons fresh minced ginger (or ginger paste)
4 cups vegetable stock
a pinch of cayenne pepper
1-2 tablespoons apple cider vinegar

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  • Scrub carrots instead of peeling. Roughly chop carrots and onion.

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  • Saute the onions, carrots, garlic and ginger in olive oil until the onions are translucent

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  • Peel and coarsely chop the sweet potato.  Add to the onions and carrots.

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  • Add vegetable stock, reduce heat and simmer covered for about 20 minutes.

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  • When the vegetables are fork tender, let cool slightly and process in a food processor or blender in batches until silky smooth.
  • Rinse out soup pot and return vegetable puree.  Add one or two cusp of water if needed.  Add 1 teaspoon each of turmeric and curry powder, pinch of cayenne and 1 Tablespoon of apple cider vinegar.  Taste and add more if desired.  Add salt and pepper to taste.

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  • To serve top with plain or spiced yogurt or sour cream (recipe below)

 

SPICED YOGURT (optional)

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1/2 cup plain yogurt or sour cream
a  squeeze of lemon & a bit of zest
1/2 teaspoon ground cardamom or Chinese Five Spice
pinch of salt

  • Combine all ingredients in a small bowl and refrigerate until needed.

Spicy Carrot Sweet Potato Soup with Turmeric

  • Servings: 4-6
  • Difficulty: easy
  • Print

CArrot Sweet Potato Soup1

6-8 large carrots
1 large sweet potato, or 2 small
2 large cloves garlic, minced
1 medium onion
1-2 tablespoons olive oil
1-2 teaspoons turmeric, ground
1-2 teaspoons madras curry powder
2 teaspoons fresh minced ginger (or ginger paste)
4 cups vegetable stock
a pinch of cayenne pepper
1-2 tablespoons apple cider vinegar

  •  Scrub carrots instead of peeling. Roughly chop carrots and onion.
  • Saute the onions, carrots, garlic and ginger in olive oil until the onions are translucent
  • Peel and coarsely chop the sweet potato.  Add to the onions and carrots.
  • When the vegetables are fork tender, let cool slightly and process in a food processor or blender in batches until silky smooth.
  • Rinse out soup pot and return vegetable puree.  Add one or two cups of water if needed.  Add 1 teaspoon each of turmeric and curry powder, pinch of cayenne and 1 Tablespoon of apple cider vinegar.  Taste and add more if desired.  Add salt and pepper to taste.
  • To serve top with plain or spiced yogurt or sour cream (recipe below)

SPICED YOGURT (optional)

1/2 cup plain yogurt or sour cream
a  squeeze of lemon & a bit of zest
1/2 teaspoon ground cardamom or Chinese Five Spice
pinch of salt

  • Combine all ingredients in a small bowl and refrigerate until needed.


Turmeric Photo Credit:  http://www.sweetartichoke.com