Raw Tortilla Soup
Serves 2
Ingredients:
2 tomatoes chopped
2 large red bell peppers chopped
1/4 cup sun-dried tomatoes packed tightly
1/4 cup fresh cilantro packed
2 large celery stalks chopped
1/4 jalapeno pepper chopped
3/4 cup water
1 tbsp fresh lime juice
1 tsp sea salt
3/4 tsp cumin
1/2 tsp coriander
1/2 tsp chili powder
1/4 tsp paprika
1 garlic clove
1/4 cup onion chopped
1/8 tsp cayenne pepper
2 tbsp olive oil
Directions:
In a blender combine all ingredients except olive oil. When well combined, drizzle in olive oil while blending until smooth. Serve with fresh veggies.
Soul Stew
Ingredients:
2 cups pre-cooked or canned black-eyed peas drained and rinsed
1 cup corn
2 cups collard greens, kale or other leafy green, washed and chopped
2 tomatoes, chopped
1 onion, chopped
1 carrot, diced
2 garlic cloves, minced
1 tbsp. olive oil
1/2 tsp. sea salt
3-4 tbsp. organic shoyu or to taste
3-4 cups water
Directions:
1. Saute the onion and garlic until the onion is limp and translucent.
2. Add the carrot and saute 1 minute.
3. Add tomatoes and saute.
4. Add black eyed peas.
5. Add 3-4 cups of water or enough to make soup.
6. Add salt and simmer 10 minutes or until veggies are tender.
7. Add corn and shoyu.
8. Add greens last; if they cook too long, they will lose their color.
9. Simmer another 3-5 minutes and serve.
Adapted from the Food is Elementary Curriculum by Antonia Demas, PhD
Simple Yummy Broccoli Soup
Prep Time: 5 minutes
Cooking Time: 20 minutes
Yield: 4 servings
Ingredients:
2 bunches broccoli
2 large white sweet potatoes
2 cloves garlic, diced
1 red pepper, diced
2 tablespoons tamari
Directions:
1. Cut off the florets of the broccoli so that you have almost no portion of the stalk and place in a separate bowl.
2. Cut the stalks of the broccoli and the sweet potato into small pieces.
3. Place in a medium pot and fill with water just until the veggies are covered and bring to a boil.
4. Cook until soft, about 10-12 minutes.
5. Remove broccoli and potato from the water and blend in blender.
6. Slowly add the water from the pot to your blender until you get a good soup consistency.
7. Add garlic and tamari, and blend.
8. Place soup back in the pot, add broccoli florets and red pepper.
9. Leave on low heat for 5-10 minutes. Serve hot with a little fresh ground pepper.
Variations:
This soup is great with a little parmesan cheese or organic cheddar sprinkled on top of your bowl. Soup is also a great place to use up leftovers. Toss in whole grains, beans or leftover veggies to give it a little extra kick.
Integrative Nutrition 2010
Winter Squash Stew
Prep Time: 5 minutes
Cooking Time: 15 minutes
Yield: 4 servings
Ingredients:
1 winter squash, seeded, peeled, chopped (butternut, acorn, pumpkin, delicata)
1 onion
2 cloves garlic
vegetable stock
2 teaspoons curry powder
1 1/2 teaspoons cumin
Directions:
1. Sauté finely minced onion and minced garlic in a splash of olive oil.
2. Place squash in a pot and fill with stock until just covered, then add spices, garlic and onion.
3. Boil until tender.
4. Mash or blend in blender until smooth and return to the pot to heat through.
Variations:
You can add chopped, fresh cilantro or parsley, and/or toasted pumpkin seeds for garnish.
Integrative Nutrition 2010
Green Lentil Soup
Prep Time: 10 minutes
Cooking Time: 45 minutes
Yield: 5 servings
Ingredients:
1 cup green lentils
1 medium onion, diced
1 carrot, diced
1 stalk celery, finely chopped
4 cups spring water or vegetable stock
1 bay leaf
1/2 teaspoon sea salt
1 tablespoon chopped parsley
1 tablespoon olive oil
1 teaspoon basil
1 teaspoon rosemary
squeeze of lemon or 1 tablespoon umeboshi vinegar
Directions:
1. Spread lentils on a flat surface and pick out any stones, then wash and drain them.
2. In a soup pot, warm the oil over medium heat.
3. Add onion and cook 5 minutes or until translucent.
4. Add carrot and celery and continue to sauté 3-5 minutes.
5. Spread lentils on top.
6. Add water and herbs. Bring to a boil, reduce the heat to low, cover and simmer for 45 minutes or until lentils are tender.
7. Add chopped parsley, salt, and a squeeze of lemon juice or umeboshi vinegar.
8. Simmer another 2 minutes and serve.
Variations:
Add a small piece of kombu, rinsed.
Integrative Nutrition 2010