Wednesday, November 2, 2011

Healthy Vegetarian Soup

Preparation Time:  20 - 30 minutes
Cook Time:  ~ 60 minutes
Servings:  6-8 


32 ounces (4 cups) of vegetable broth (Trader Joe's has a good organic one) or one can with one cup of water of organic tomato sauce (Walmart).

5 - 7 cups of water depending on how thick you like your soup

1/3 cup of uncooked, rinsed whole grains (barley, quinoa, and/or brown rice) 
1 tablespoon of organic butter
3 large carrots cut into small pieces
3 large or 6 small russet or yellow potatoes cut into small pieces

1 large or 2 small onions diced
Spices and herbs: sea salt (about 1 teaspoon), black pepper, poultry seasoning, parsley, thyme, garlic powder, cumin, and turmeric.  Add cayenne pepper if you like it spicy. The amount of seasonings should be added to your liking.  Stay away from seasonings that contain MSG like the brand Accent.  

Optional vegetables - kale, sweet potatoes, turnips, broccoli, cabbage, and/or celery diced

1/3 cup of lentils or 1 cup of navy or kidney beans, (1/2 cup if using dry - soak for at least 8 - 12 hours). 1/2 package of vegetarian ground meat can be added for a heartier soup or substituted for the beans.


Saute the onions in the butter in a large pot until translucent. Add the rest of the ingredients and stir well.  Bring to a boil.   Stir ingredients again.  Reduce heat and simmer for at least 60 minutes.  Taste and add more spices if desired.

This soup is great hearty, healthy soup (low sodium, low fat, and low calorie) for the winter months. For a more detoxing effect, add some of the optional vegetables. Every time I make the soup, which is at least once a week from November to March, it is a little different from the prior one depending on what vegetables, grains, beans, and spices I have available. Put the leftovers in quart mason jars in your refrigerator.  It tastes even better reheated. Please do not reheat in the microwave. You are destroying many of the nutrients.  

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