Simple 13 Bean and Kale Soup

This makes a delicious, easily customizable soup that’s full of plant-based protein and fiber! It uses our Bob’s Red Mill 13 Bean Soup Mix which is available at the store.

Ingredients:

1 Tbsp Olive Oil (15 mL)

1 cup Chopped Onion (150 g)

2 cups 13 Bean Soup Mix (440 g)

28 oz can Diced Tomatoes (794 g)

4-5 cloves Garlic, minced

5 medium Carrots, sliced about ¼ inch thick (400 g)

5 medium Potatoes, medium diced (750 g)

1 Tbsp Paprika

1 Tbsp Onion Powder

Freshly Cracked Black Pepper, to taste

2-3 Bay Leaves

2 qt Water (2 L)

1 Tbsp Salt (or less according to your preference)

4 cups chopped Kale (200 g)

Carolyn’s soup notes:

I add celery to this too. If you use thin-skinned potatoes like red potatoes or Yukon Golds you don’t need to peel the potatoes (because who has time to peel potatoes).  I’d also suggest using broth instead of water, or using a generous spoonful of Better Than Boullion to the soup as it cooks for a better flavor.  Also, feel free to add whatever additional spices sound good, I like adding some sage and rosemary to this soup too. I also feel like the onion powder is unnecessary, though I usually add two onions to a soup like this. It makes a great, hearty soup, just make sure you simmer the beans long enough!

See the entire recipe and directions at Bob’s Red Mill.

Panera Copycat Black Bean Soup

This soup has become a regular meal at our house- it’s delicious! It’s an instant pot recipe, though it can easily be made on the stovetop as well. Black beans are a great source of vegetarian protein, and adding more legumes to your diet has so many health benefits- they’re full of nutrients and fiber needed for a healthy diet!

INGREDIENTS:

1 onion, chopped

2–3 garlic cloves, minced

2 stalks of celery, chopped small

1/2 bell pepper, chopped small

1 small carrot, diced small

1.5 tsp cumin

1 cup dry black beans, rinsed

3 cups vegetable broth

1 tsp salt

1/2 lemon juiced (2 tbsp)

Note: I’d suggest making it according to the recipe for the first time, but for me, it had a little too much salt, lemon juice, and cumin, so now when I make this soup I reduce those amounts slightly, as well as reducing the amount of water for a slightly thicker soup. Also, when I make it I always double it to make a larger amount.

See the entire recipe and directions at Okonomi Kitchen.

Red Lentil Soup with Lemon

I love this easy soup recipe, and lentils are protein-packed and delicious and are a great vegetarian source of protein. A bowl of this makes an amazing, comforting lunch or light dinner.

Ingredients:

3 tablespoons olive oil, more for drizzling

1 large onion, chopped

2 garlic cloves, minced

1 tablespoon tomato paste

1 teaspoon ground cumin

¼ teaspoon kosher salt, more to taste

¼ teaspoon ground black pepper

Pinch of ground chile powder or cayenne, more to taste

1 quart chicken or vegetable broth

2 cups water

1 cup red lentils

1 large carrot, peeled and diced

Juice of 1/2 lemon, more to taste

3 tablespoons chopped fresh cilantro

See the entire recipe and directions at the New York Times Cooking Blog.

Spring Chili Soup with Carrot and Zucchini Noodles

If you’re like me and have an unused spiralizer sitting in your cabinet, this is a perfect reason to bring it out! It’s a wonderful, light recipe for the cooler nights of spring.

INGREDIENTS:

2 tablespoons extra virgin olive oil

1 yellow onion, medium diced

1 large red bell pepper, medium diced

2 small ribs celery with leafy tops, medium chopped

4 cloves garlic, pressed, grated or finely chopped

¾ tablespoon ground chipotle pepper powder

⅔ cup fresh corn cut from the cob

1 28-ounce can plum tomatoes with the juice, pulsed a few seconds in the food processor or broken up by hand

1 16-ounce can organic kidney beans, drained and rinsed

1 quart vegetable stock or organic chicken stock

1 pinch crushed red pepper flakes

⅛ level teaspoon cayenne pepper (omit for less heat if desired)

¾ tablespoon chili powder, your choice of brand and heat level

1 teaspoon ground cumin

1 tablespoon sea salt

½ teaspoon freshly ground black pepper

½ teaspoon fresh thyme leaves (or ¼ teaspoon dried)

½ tablespoon organic honey (preferably raw and local)

For the noodles:

1 zucchini, at least 1.5 inches in diameter

1 carrot, at least 1.5 inches in diameter

See the entire recipe and directions at Elizabeth Rider’s blog.

Vegan Thai Soup

This comforting soup is comforting and absolutely delicious, plus it’s vegan and keto friendly!

• 1/2 julienned red onion

• 1/2 julienned red bell pepper

• 3 sliced mushrooms

• 2 cloves of garlic, finely chopped

• 1/2-inch piece of ginger root (about 1 cm), peeled and finely chopped

• 1/2 Thai chili, finely chopped*

• 2 cups vegetable broth or water (500 ml)

• 1 14-ounce can coconut milk (400 ml)

• 1 tbsp coconut, cane or brown sugar

• 10 oz tofu, cubed (275 g)

• 1 tbsp tamari or soy sauce

• The juice of half a lime

• A handful of fresh cilantro, chopped

See the entire recipe and directions at the Simple Vegan Blog.

Detox Cabbage Soup

This is a perfect, light soup for detoxing and bringing your body back into balance. I am especially fond of this recipe since the ingredients have been specifically chosen for the healing properties.

INGREDIENTS:

1 tbsp coconut oil or ghee (or any healthy fat of choice)

1/2 of a small cabbage, sliced thinly (about 4 cups packed)

3 stalks of celery, chopped

1/2 tsp salt

2 cloves of garlic, minced

1/2-1 tsp grated fresh ginger

2 and 1/2 cups of good quality broth (bone broth or veggie broth)

1 cup chopped or shredded leftover chicken (or any meat that you like)- optional

fresh cilantro for garnish

See the entire recipe and directions at Savory Lotus, as well as the reason behind each of the ingredients.

Pumpkin Apple Carrot Soup

This recipe is perfect for fall and is full of healthy vitamins and minerals. It’s delicately spiced and tastes very comforting on dreary fall days!

1 sugar or pie pumpkin

1 large carrot diced

2 small apples, chopped (100 grams each)

1 tablespoon vegetable oil

1" ginger, chopped (2 1/2 teaspoons chopped ginger)

1 small red onion chopped

1/4 teaspoon nutmeg powder

1/4 teaspoon cardamom powder

1/4 teaspoon smoked paprika

1/4 teaspoon cayenne pepper

1/4 teaspoon black pepper

salt to taste

1 cups vegetable broth (or water)

1/2 cup milk (or coconut milk)

See the entire recipe and directions at Tastes of Lizzy T.

Snap Pea and Lettuce Soup

Doesn't that recipe title sound crazy? This makes an absolutely delicious springtime soup!

Ingredients:

2 leeks, sliced (white and green parts only)
1/4 c. butter
8 c. chicken stock
2 Yukon Gold potatoes, peeled
1 lb. snap peas, trimmed
2 romaine hearts, chopped
3 tbsp. fresh tarragon
1/2 c. Buttermilk (or substitute non dairy milk with 1 1/2 tsp of lemon juice or vinegar added)
kosher salt, to taste
Freshly ground black pepper, to taste

See the entire recipe and directions at Country Living.

Curried Cauliflower Rice Kale Soup

The cauliflower in this soup helps to make this a nice, substantial soup while still being low in calories. Plus the recipe is both Paleo and vegan!

INGREDIENTS:

5-6 cups of cauliflower florets (about 3-4 cups when "riced'). See notes.
2- 3 tbsp curry powder or curry seasoning (turmeric should is usually included in the curry seasoning/powder)
1 tsp garlic powder
1/2 tsp cumin
1/2 tsp paprika
1/4 tsp sea salt
2-3 tbsp olive oil for roasting
3/4 cup red onion chopped
1 tsp minced garlic
2 tsp olive oil or avocado oil
8 kale leaves with stems removed and chopped
2 cups (5oz) chopped carrots
4 cups broth (vegetable or chicken if not vegan)
1 cup almond milk or coconut milk (the drinking kind works best and is smoother).
1/2 tsp red pepper or chili flakes (use less if you don't want as spicy)
1/2 tsp black pepper
salt to taste after cooking

See the entire recipe and directions at Cotter Crunch.

Slow Cooker Red Lentil Vegetable Soup

Red lentils make such a delicious, flavorful soup, while also being a fantastic source of vegetarian protein! This is an amazing soup to make early in the day so you can come home to a beautiful hot meal simmering away!

INGREDIENTS:

1½ cups red lentils
4 large carrots, peeled and chopped
1 red bell pepper, chopped
2 celery stalks chopped
½ a bunch of kale (about 4 leaves) stems removed and chopped
2 russet potatoes, peeled and chopped
1 jalapeno, chopped (optional)
2 garlic cloves, pressed
½ an onion, chopped
1 teaspoon salt
1 teaspoon parsley
½ teaspoon paprika
½ teaspoon oregano
½ teaspoon garlic salt
¼ teaspoon cayenne pepper
6½ cups vegetable stock

See the entire recipe and directions at Sweet Phi.

Mean Green Detox Vegetable Soup

This is a fantastic soup for the new year! It's delicious and has a unique blend of healthy ingredients This soup is best when the vegetables are slightly crisp, so take care not to over simmer your soup (like I usually do with most soups).

INGREDIENTS:

2 tablespoons olive oil
1 leek halved + sliced
4 carrots chopped
4 cloves garlic minced or grated
1 inch piece of ginger grated
kosher salt + pepper
1/2 teaspoon cayenne pepper
2 quarts low sodium vegetable broth
1/4 cup low sodium soy sauce
1 tablespoon apple cider vinegar
1 cup green lentils
4 cups roughly torn kale
2 cups broccoli florets
1/4 head purple cabbage shredded
zest + juice of 1 lemon
1/4 cup fresh parsley plus cilantro
 

See the entire recipe and directions at Halved Baked Harvest.

Springtime Crockpot Minestrone

Yes, I know spring is a far way off. Still, I cannot wait to see those buds popping out of the ground! The weather might not seem very springy, but this beautiful soup recipe has a freshness that just sings "spring"!

Ingredients:

1 sweet onion, diced
3 garlic cloves, minced
3 carrots, peeled and sliced
1 (28 ounce) can of diced tomatoes
2 (15 ounce) cans of cannellini beans, drained and rinsed
3 cups low-sodium vegetable stock
3 cups water
8 ounces of uncooked ditalini pasta
12 thin asparagus spears, stems removed and cut into thirds
1 cup of frozen sweet peas
1 (6 ounce) bag of fresh spinach
1/3 cup freshly grated romano cheese + more for topping
salt and pepper to taste

See the entire recipe and directions at How Sweet It Is.

15 Minute Miso Soup with Greens

Miso is fermented soybean paste. It's full of beneficial probiotics and is helpful for digestion and for bringing the body back into balance. We recommend using organic, non-GMO miso paste, like the one we have in our refrigerated section.

Ingredients

• 4 cups water
• 1/2 cup chopped green chard or other sturdy green
• 1/2 cup chopped green onion
• 1/4 cup firm tofu, cubed
• 3-4 Tbsp white miso paste (fermented soy bean paste)
• 1 sheet (1/4 cup) nori (dried seaweed), cut into large rectangles , optional

See the entire recipe and directions at the Minimalist Baker.

This is another helpful article: 7 Delicious Ways to Use Miso Paste

Detox Cabbage Soup

This recipe is a fantastic, light soup that is great for detoxing after the indulgences of the holidays.  It's also low in calories so it's helpful if you're trying to lose a few extra pounds.

INGREDIENTS

• 1/2 head of cabbage, chopped into approx 1″ pieces
• 1 medium onion, roughly chopped
• 1 cup carrots, sliced
• 1 cup green beans, cut into 1″ pieces
• 1 cup mushrooms, sliced
• 2 cups of baby spinach, chopped
• 3 cloves of garlic, diced
• 1 small can tomato paste 
• 1 can of diced tomatoes (or 3.3 cups)
• 4 cups of chicken broth
• Salt and pepper to taste

Read the entire recipe and directions at Sober Julie.

Easy Gluten Free Dumplings with Udi's Frozen Pizza Crusts

One of our wonderful customers, Donna Karp, passed on a fantastic tip for making gluten free dumplings.  She uses the frozen Udi’s Pizza Crusts we have at the store, and then cuts them with a pizza cutter into small squares (roughly ¾ inch each). 

She said that adding them to soups at the end of cooking makes for wonderful gluten free dumplings that don’t get goopy or stick together.  She said she frequently uses them with homemade chicken soup, though they would be great with any soup to make it a little more substantial.

We’re thrilled that she shared this amazing tip with us and hope that it helps some of our other readers!  If you have any recipes or suggestions you’d  like to share, please email us at passhealthfoods@gmail.com!

Peanut and Squash Soup

This is a fastastic Kwanzaa recipe, though it's great for warming you up on any cold December night.

1 1/2 teaspoons peanut oil
4 cups (1/2-inch) cubed peeled butternut squash
1 cup chopped onion
2 tablespoons minced garlic (about 6 cloves)
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground coriander
4 cups fat-free, less-sodium chicken broth
3/4 cup reduced-fat creamy peanut butter
2 tablespoons tomato paste
1/2 teaspoon crushed red pepper
1/4 cup chopped fresh cilantro

Read the entire recipe and directions at Cooking Light.

Crockpot Mushroom Barley Lentil Stew

I made this tonight and it was absolutely delicious.  Warm, comforting, and healthy.  Barley and lentils are full of fiber, which helps you to feel satisfied.  This is also a very easy dish to put together.

Ingredients:

1 onion, chopped
6 cups water
1-2 tbs. Better Than Bullion Vegetable Base
1 16 oz. package sliced fresh mushrooms (or more for extra deliciousness)
3/4 cup uncooked pearled barley
3/4 cup dried brown lentils
3 garlic cloves, minced
1 tsp. thyme
1/4 tsp. sage
3 bay leaves
1 tsp. dried basil
1/2 tsp. pepper
Olive oil
Salt to taste

Directions:

Saute onion in olive oil until translucent.  This step is optional, but gives the stew a more complex, mellow flavor.

Throw all the ingredients in your crockpot and stir.  Add olive oil to taste (I add several tablespoons of olive oil to every soup or stew I make, which gives it a wonderful flavor).

Cook for 8 hours on low or 4 hours on high.  It can also be made on the stovetop.

Add salt to taste if needed after cooking.

Panera Copy Cat Black Bean Soup

I absolutely love Panera, and their black bean soup is one of my favorites.  This recipe comes very close to theirs; it's easy to make and completely delicious.  Serve it with some crusty bread and a green salad for a nice fall dinner.

Ingredients:

• 1 Medium Onion, small dice
• 2 Cloves of Garlic, minced
• 2 stalks of Celery, finely chopped
• ¼ Red Bell Pepper, chopped
• 1 Tbsp Olive Oil
• 2 Cups Chicken Broth (more or less as needed)*
• 2 Cans Black Beans (15 oz), rinsed
• 1 tsp Ground Cumin
• ½ tsp Red Pepper Flakes
• ½ tsp Salt
• about 1 tsp Lemon Juice (optional)

*I really love Superior Touch's No Chicken Base.  We have it at the store and I use it all the time when making rice or soups.  It's also much more economical than buying canned or boxed broth, and it's vegetarian too!

Read the entire recipe at teacher-chef.com

Roasted Corn Chowder Recipe with Lime and Cilantro

1 tablespoon olive oil

1 teaspoon cumin

1/2 to 1 teaspoon curry or chili powder or paste, mild or hot, to taste

4-5 cloves fresh garlic, chopped

1 medium sweet onion, diced

3 ears of corn, roasted, kernels removed

1 large sweet potato, peeled, diced

1 14-oz can Muir Glen Organic Fire Roasted Diced Tomatoes with Green Chiles

1 cup seeded, chopped fresh heirloom tomatoes- I used yellow and pink

4 oz. chopped roasted green chiles

1 quart light vegetable broth

1 14-oz can coconut milk

2 rounded cups* cubed organic tofu or cooked chicken pieces

Sea salt and ground pepper, to taste

A quick drizzle of organic raw agave, to taste

To serve:

3 tablespoons fresh chopped cilantro

Fresh lime juice from 2 juicy limes

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Read the complete recipe and directions at glutenfreegoddess.blogspot.com

Cannellini Bean and Kale Soup

1 Tbs. extra-virgin olive oil
1 medium yellow onion, finely chopped (1-1/2 cups)
1 medium carrot, peeled and finely chopped (3/4 cup)
1 medium celery stalk, finely chopped (3/4 cup)
1-1/2 tsp. minced fresh rosemary
2 Tbs. tomato paste
2 large cloves garlic, minced (1 Tbs.)
1 quart homemade or lower-salt vegetable broth
Two 15-oz. cans cannellini beans, rinsed and drained
6 oz. Lacinato kale, center ribs removed, leaves chopped (about 4 firmly packed cups)
1 Parmigiano-Reggiano rind (1x3 inches; optional)
1-1/2 tsp. cider vinegar
Kosher salt and freshly ground black pepper

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Read the complete recipe and directions at finecooking.com