Tomato-Cabbage Soup with Chickpeas

This tomato-cabbage soup is simple and light, but still so satisfying. Serve this soup with a side of toasted bread and some white wine. Enjoy!

Ingredients:

• 1 white or yellow onion, chopped
• 1 Tbsp of olive oil
• 1/4 tsp of minced garlic
• 1 zucchini, chopped
• 1/2 of a head of cabbage, chopped
• 2 14.5 oz cans of diced tomatoes (with the juices included)
• 1/4 cup of chopped fresh parsley
• 5 cups of vegetable broth
• 2 cans of chickpeas, drained
• 1 Tbsp of lemon juice
• Desired amount of salt and pepper

Instructions:

1. In a large pot, sauté the onions in the olive oil. Once they start to soften, add the garlic and zucchini. Continue to sauté the vegetables for 2-3 more minutes.
2. Now add the cabbage, tomatoes, parsley, and vegetable broth. Bring the pot to a boil. Cover and simmer for 10-12 minutes to let the cabbage wilt.
3. Finally, add the chickpeas, lemon juice, and salt & pepper. Cover again and simmer for an additional 25 minutes.
4. Serve in soup bowls and top with some more fresh parsley as garnish.

A few of the many benefits of this recipe:

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

-Cabbage boosts the immune system, fights inflammation and arthritis, reduces osteoporosis risk, and promotes a healthy gut.

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

The information on the benefits of the ingredients was researched from http://www.draxe.com

Broccoli & Potato Leek Soup

This thick and creamy potato leek soup includes broccoli and carrots, with subtle hints of ginger and lemon. Devour this soup as a light dinner with a side of fresh bread. Bon Appétit!

Ingredients:

• 2 Tbsp of olive oil
• 2 leeks, chopped
• 2 russet potatoes, peeled & chopped into small bites
• 3 carrots, peeled & chopped
• 2 stalks of celery, chopped
• 6 cups of broccoli
• 1/2 tsp of minced garlic
• 1/2 tsp of minced ginger
• 1 Tbsp of fresh or dried chopped thyme
• 1 tsp of fresh or dried dill
• salt and pepper
• 1 can of coconut milk
• 3 cups of vegetable broth
• juice of 1/2 a lemon

Instructions:

1. Heat the oil in a large soup pot. Add the leeks, potato, carrots, celery, and broccoli. Sauté on medium-high heat for 10-12 minutes until the vegetables are tender. Add more oil if needed.
2. Add the garlic, ginger, thyme, dill, and desired amount of salt and pepper. Continue to cook for 3-4 minutes.
3. Add the coconut milk and vegetable broth to the pot. Bring to a rolling boil. Once boiled, turn down to low heat, put the lid on, and simmer for 20-25 minutes.
4. Add the fresh lemon juice to the pot. Stir to evenly incorporate.
5. Remove 4 cups of the soup from the pot and transfer into a food processor. Pureé until smooth. Return the pureéd soup back into the pot and stir to combine.
6. Serve in soup bowls. Enjoy!

Benefits of this recipe:

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Broccoli aids in digestion, prevents chronic diseases, protects liver health, boosts brain health, reduces allergies, contains anti-aging properties, and improves metabolism.

-Potatoes help to reduce inflammation in the body, lower blood pressure, stimulates brain function, prevents formation of kidney stones, relieves high blood pressure, prevents heart diseases, and facilitates digestion.

-Ginger relieves nausea, treats cold and flu symptoms, aids in digestion, removes excess gas, reduces arthritis pain, detoxifies the body, prevents menstrual cramps, and prevents infection in the body.

The information on the benefits of the ingredients was researched from http://www.draxe.com and http://www.organicfacts.net

 

 

 

Black Bean Soup

Preparation + Cook Time: 45 minutes

Makes 7-8 servings

Ingredients:

• 1/2 a red onion, diced
• 1/2 tsp of minced garlic
• 2 Tbsp of avocado oil or olive oil
• 2 stalks of celery, chopped
• 2 carrots, chopped
• 1 red bell pepper, chopped
• 3 green onions, chopped
• 1 Tbsp of cumin
• 1 tsp of paprika
• 1/4 cup of fresh cilantro, chopped
• salt and pepper
• 1 can of corn, drained
• 3 cans of black beans (not drained)
• 1 can of diced tomatoes (not drained)
• juice of 1 lime
• 2 cups of vegetable broth
• Optional: avocado and red pepper flakes

Instructions:

1. In a large soup pot, sauté the onion and garlic in the avocado oil.
2. Once the onions and garlic start to get soft, add the celery, carrots, green onions, and bell peppers. Sauté until tender.
3. Add the cumin, paprika, cilantro, corn, black beans, diced tomatoes, lime juice, vegetable broth, and desired amount of salt and pepper.
4. Bring to a boil. Once boiled, cover the pot and simmer for 20 minutes.
5. Remove 6 cups of soup from the pot and put it into the food processor. Pureé until smooth. Transfer the pureéd soup back into the pot and mix into the remainder of the soup.
6. Serve in bowls topped with chopped avocado and red pepper flakes.

Benefits of this recipe:

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Beans are high in protein and fiber. They are filled with many valuable vitamins and minerals such as iron, magnesium, potassium, vitamin B1 thiamine, etc. These vitamins and minerals improve cardiovascular health, protects against cancer, maintains digestive health, provides long lasting energy, and keeps blood sugar stable.

-Bell peppers are high in antioxidants, they improve eye health, and prevent anemia.

The information on the benefits of the ingredients was researched from http://www.healthline.com and http://www.draxe.com

Vegan 3 Bean Chili

This delicious vegan chili is a protein-packed alternative to a classic meat chili. It is filled with lots of fresh vegetables and savory spices. Top this dish with some chopped avocado and serve with fresh bread. Enjoy!

Preparation + Cook Time: 45 minutes

Makes 6-7 servings

Ingredients:

• 1/2 of a yellow onion, diced
• 1/4 tsp of minced garlic
• 2 Tbsp of olive oil
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 1 cup of chopped carrots
• 2 cans of crushed roma tomatoes
• 1 tsp of cumin
• 1-2 Tbsp of chili powder (you may add less and more depending on your spice preference)
• 1 tsp of paprika
• 1 can of black beans, drained and rinsed
• 2 cans of pinto beans, drained and rinsed
• 1 can of kidney beans, drained and rinsed
• 1/2 cup of white corn
• 2 cups of vegetable broth
• 1/2 cup of chopped cilantro
• Optional: avocado for topping

Instructions:

1. In a large soup pot, sauté the onion and garlic with olive oil until they become soft.
2. Add the carrots and peppers to the pot. Cook for 6-7 minutes until the vegetables start to become tender.
3. Add the canned tomatoes, cumin, chili powder, paprika, beans, corn, and salt & pepper to taste. Cook for another 6-7 minutes. Continue to stir.
4. Slowly add the broth the pot. Add the cilantro. Mix until everything is evenly combined.
5. Close the lid and simmer for 20 minutes.
6. Serve in bowls and top with chopped avocado.

Benefits of this recipe:

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Beans are high in protein and fiber. They are filled with many valuable vitamins and minerals such as iron, magnesium, potassium, vitamin B1 thiamine, etc. These vitamins and minerals improve cardiovascular health, protects against cancer, maintains digestive health, provides long lasting energy, and keeps blood sugar stable.

-Bell peppers are high in antioxidants, they improve eye health, and prevent anemia.

The information on the benefits of the ingredients was researched from http://www.healthline.com and http://www.draxe.com

Chickpea Noodle Soup

The weather is finally becoming chilly here in California, which motivates me to make lots of soups. This high-protein soup is a vegan alternative to the classic chicken noodle soup. Enjoy!

Preparation + Cook Time: 50 minutes

Makes 8-9 servings

Ingredients:

• 1 small yellow onion
• 2 Tbsp olive oil
• 1/4 tsp minced garlic
• 1 cup of chopped carrots
• 3 stalks of celery, chopped
• 1/2 cup of chopped parsley
• 1 Tbsp of finely chopped oregano
• 1 tsp of dried thyme
• 2 cans of chickpeas, drained
• 6 cups of vegetable broth
• juice of 1 lemon
• 3 cups of cooked macaroni (or any kind of noodle)
• salt and pepper

Instructions:

1. In a large soup pot, sauté the onion and garlic in the olive oil until they are soft.
2. Add the carrots and celery. Sauté for about 4-5 minutes. Now add the parsley, oregano, thyme, and chickpeas. Keep on medium heat for an additional 4-5 minutes and continue to stir the vegetables around in the pot.
3. Slowly add the vegetable broth and lemon juice to the pot whilst stirring the veggies. Once all the liquid is added, bring to a boil.
4. Once at boiling point, turn the pot down to low and put the lid on. Simmer for 15 minutes.
5. Add the cooked noodles to the pot. Add salt and pepper to taste. Continue to simmer for an additional 10 minutes.
6. Serve up!

Benefits of this recipe:

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

-Carrots are high in vitamins which are great for your eye sight, skin, and hair.

-Celery helps lower cholesterol, lowers inflammation, treats high blood pressure, protects liver health, and helps digestion.

The benefits of these ingredients were researched from http://www.draxe.com

Creamy Sweet Potato Soup

It is finally soup season in my kitchen! This sweet potato soup is savory and creamy with a hint of warm, aromatic spices. It is surprisingly filling but tastes lovely with a side of fresh toasted bread. Enjoy!

Preparation + Cook time=  65 minutes

Makes 4-5 servings

Ingredients:

• 1.5 lbs of sweet potatoes (peeled and chopped)
• 3 medium sized carrots (peeled and chopped)
• 2 Tbsp olive oil
• 1 yellow onion (peeled and chopped)
• 1″ piece of ginger (shredded)
• 1 stalk of celery (chopped)
• 1 gala apple (peeled and chopped)
• 1/2 tsp of garlic
• 1 bay leaf
• 1/2 tsp dried coriander
• salt and pepper
• juice of 1/2 of a lemon
• 1/2 tsp dried turmeric
• 1 tsp nutmeg
• 1 can of coconut milk
• 2 cups of low sodium vegetable broth
• roasted pumpkin seeds (optional)

Instructions:

1. Heat the 2 Tbsp of olive oil in a large pot. Sauté the onions until they are soft and slightly browned. Now add the garlic, ginger, carrots, sweet potatoes, apple, and celery. Cook for about 10 minutes whilst continually stirring the vegetables around.
2. Add about 1/4 tsp of salt, 1/4 tsp of pepper, 1/2 tsp of turmeric, 1 tsp of nutmeg, 1/2 tsp of coriander, and one bay leaf to the pot.
3. Add the coconut milk and vegetable broth. Bring to a boil.
4. Once the liquid is at a boil, turn it down to a simmer and cover the pot. Cook for about 25 minutes until the vegetables are tender.
5. Remove the bay leaf from the pot.
6. Transfer the soup into a large food processor or blender. You may have to do this in separate batches depending on how large your blender is. Blend the soup until smooth and creamy.
7. Put the soup back into the large pot. Add the lemon juice and stir. Add more salt and pepper if needed. Top your soup with roasted pumpkin seeds and serve with some fresh bread if desired.

Benefits of this recipe:

-Sweet potatoes are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Ginger reduces inflammation, improves digestion, and reduces nausea.

The information on the benefits of the ingredients was researched from http://www.draxe.com