Soups

These soup recipes are suggested meal ideas found on Foodhead Fact Sheets. They are another tool you can use to help you along your health and wellness journey.

3 celery stalks, chopped
3 carrots, chopped
1 yellow onion, chopped
1/2 cauliflower, cut into bite sized pieces
1 1/2 tbsp dried spices (your choice of thyme, oregano, sage, rosemary)
2 cups vegetable broth
1 c cooked barley
1 c spinach, chopped
2 tbsp olive oil
2 cloves garlic, minced
1/4 cup parsley, chopped
half a lemon

Heat olive oil in a large pot. Add celery, carrots, onion, and spices and cook approximately 5 minutes or until onion is translucent.

Add vegetable broth and cooked barley. Simmer for 10 minutes.

Add cauliflower and simmer another 10 minutes. Add spinach right at the end of the cooking time.

Add parsley and garlic after taking soup off the heat. Add salt, and pepper to taste.

Add a squeeze of lemon to each bowl of soup to bring out the flavours.

3 celery stalks, chopped
3 carrots, chopped
1 yellow onion, chopped
1 1/2 tbsp dried spices (your choice of thyme, oregano, sage, rosemary)
2 cups vegetable broth
1 can black beans (approx 1.5 to 2 cups)
2 tbsp olive oil
2 cloves garlic, minced
1/4 cup parsley, chopped
half a lemon

Heat olive oil in a large pot. Add celery, carrots, onion, and spices and cook approximately 5 minutes or until onion is translucent.

Add vegetable broth and beans. Simmer for 20 minutes.

Add parsley and garlic after taking soup off the heat. Add salt, and pepper to taste if needed.

Add a squeeze of lemon to each bowl of soup to bring out the flavours.

1 1/2 cups uncooked lentils
1 bay leaf
4 carrots, chopped
3 stalks celery, chopped
1 onion, chopped
6 cups water, vegetable stock, or a combination of both
2 tablespoons coconut oil
Salt and pepper to taste
[Optional lemon juice or vinegar]

In a large pot heat the coconut oil and sauté carrots, onion and celery until onions are translucent, five to eight minutes.

Add water/vegetable stock and bay leaf.

Rinse lentils and ensure there are no stones in among them. Add them to the pot and return to a boil.

Lower the heat and simmer gently until lentils are cooked, approximately 20 minutes. Cooking time can be shortened if lentils are soaked overnight in the refrigerator. If lentils are soaked, be sure to throw out the soak water and rinse them before putting them in the pot.

Add salt and pepper and any other spices to taste. Add more or less water to achieve desired consistency.

Remove the bay leaf and add a squeeze of lemon juice or a tsp of vinegar just prior to serving.

NOTE: If following the meal suggestions for yeast infection, omit the vinegar.

4 c water
3 cloves garlic, finely chopped
1/2 c green onion, chopped
1/2 cup organic firm tofu, cut into small cubes
1/4 c seaweed of choice (nori, wakame, etc), cut into bite-sized pieces
2 c leafy greens of your choice (kale, chard, spinach, lettuce, etc), chopped finely
1/2 c miso paste
1/2 c hot water

For this simple soup, place the first six ingredients in a large pot and bring to a boil. Reduce temperature and simmer for 20 mins. In a separate bowl pour hot water over miso paste and whisk together until smooth. Add to soup.

Add the leafy greens near the end of the cooking time to just wilt them.

When reheating this soup do not boil it or the health benefits of the miso will be lost.

1 tbsp olive oil
2 carrots, chopped
1 cup onion, chopped
2 cloves garlic, minced
1 tbsp fresh ginger, minced
1 tsp cumin
1 tsp coriander
1 tsp turmeric
1 tsp red pepper flakes
1 cup dry split peas (yellow or green) or lentils
5 cups vegetable stock*
1 cup cooked chick peas
1 cup frozen peas
1 tbsp shredded coconut
2 tbsp fresh cilantro, chopped
1 tsp tamari**
salt and pepper

Heat olive oil in a large pot. Add carrots, onion, garlic, ginger and all dry spices. Cook approximately 5 minutes or until onion is translucent.
Add split peas/lentils and vegetable stock to the pot. Bring to a boil. Reduce to a simmer for approximately 20 minutes or until lentils/split peas are cooked through.
Add chick peas, peas, cilantro and coconut and simmer until peas are heated through. Add tamari, salt and pepper to taste at the end of the cooking time and before serving.
Consider a squeeze of lemon or lime just before serving to brighten the flavours

* Adjust amount depending on whether you want this to be more soupy or stewy
**celiacs should ensure only wheat-free tamari is used.

4 pounds assorted bones
1 carrot, chopped
1 celery stick, chopped
1 onion, chopped
2 tbsp raw apple cider vinegar
1 bay leaf
salt and pepper to taste

Put all ingredients in a soup pot with enough water to cover the bones and leave out at room temperature for an hour. Place over high heat and bring to a boil. Reduce heat and keep at a very low simmer for at least 8 hours.

During cooking time, remove any foam that forms on the surface of the broth.

At the end of the cooking time, strain out bay leaf, bones, and vegetables.

Store in containers in the freezer for future use or use right away as the base for your favourite soup. The nutrients that are pulled out of the bones during this process are easy for the body to digest making this a nutritious and fortifying food for even the most digestively-compromised person.

 

1 onion
1/4 cup parsley
2 sage leaves
4 sticks celery
1 large carrot
1 cup peeled potatoes
1 small zucchini
1 cup cabbage
1 tbsp butter or olive oil
1 cup cooked beans*
2 tomatoes, skins and seeds removed*
approx 7 cups water or soup stock
salt and pepper to taste
optional grated parmesan cheese

* If on a low fibre diet (i.e., with a diverticulitis diagnosis), ensure skins of beans and skins and seeds of tomatoes are removed and discarded before using, or omit these ingredients altogether

Finely chop the parsley and sage. Shred the cabbage and chop all remaining vegetables into small cubes.

In a large soup pot add the butter/oil, onion, celery, carrot and cook over low to medium heat until onions are translucent. About 10 minutes.

Add potato, zucchini, and water/soup stock and simmer on low heat for approx 90 minutes.

Add cabbage, tomatoes (if using), cooked beans (if using), sage, salt and pepper, and simmer for another 20 minutes.

Add parsley and 2 tbsp grated parmesan just before serving.