Traditional Miso Soup

(serves 5-6)
Ingredients:
1 small onion, sliced in very thin half moons
1 carrot, cut into thin matchsticks
1/4 block, soft tofu, cut into small cubes
3 rounded Tbsp. Shiro Miso (white miso) or your favourite miso
green onion (only the green parts) sliced
toasted Nori cut into thin strips
6 cups water

Directions:
Bring water to a low simmer. Add onion and carrots, simmer for 5 minutes. In a small bowl, make a paste from the miso by adding some of the warm water and working in with a fork. It is important not to boil the miso as this will destroy the healthy enzymes. Add tofu to the miso bowl. Turn off heat. Dilute miso paste with 1/2 cup of the hot broth. Add to soup. Garnish with scallions and nori.

Veganbot's Hearty Cabbage Soup

Ingredients

1 head Cabbage shredded
4-5 large carrots sliced
2-3 stalks celery
6-10 Shitake mushrooms
1 red pepper
1 large onion
3-5 cloves garlic
1 block tempeh (16 ounces)
Hot sauce, pepper. salt

Directions

Fill a pot halfway with water and bring to boil. Add chopped cabbage , carrots and celery and cook covered for an hour on medium-low heat. Keep stirring after every 20 minutes.
Add chopped onion, squared tempeh and chopped peppers and garlic and cook for another hour. Add pepper and salt acc to taste. If more consistency needed cook covered for another 2 hours. or so.

Golden Squash Soup

Ingredients
(serves 6)
1 medium sized butternut squash, peeled and cut into about ½ inch pieces (about 3 cups)
1 large onion, chopped
3 medium cloves garlic, chopped
1 TBS chopped fresh ginger
1 tsp turmeric
1 tsp curry powder
2 3/4 cups + 1 TBS chicken or vegetable broth
6 oz canned coconut milk
2 TBS chopped fresh cilantro
salt & white pepper to taste

Directions
Peel squash and cut into pieces. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, ginger, and continue to sauté for another minute. Add turmeric, curry powder, and mix well. Add squash and broth, and mix. Bring to a boil on high heat. Once it comes to a boil reduce heat to medium low and simmer uncovered until squash is tender, about 10 minutes. Place in blender and blend with coconut milk. Make sure you blend in batches filling blender only half full. Start on low speed, so hot soup does not erupt and burn you. Blend until smooth, about 1 minute. Thin with a little broth if needed. Season to taste with salt and white pepper. Reheat (not boil), and add cilantro.

Chili Recipes

Black Bean/Butternut Squash Chili
1 small butternut squash, peeled and cubed
2-3 cups black beans (cooked or canned) (sorry, I dont' measure)
1 onion, chopped
spices - chili powder, cumin, etc (orig. recipe mentioned cocoa powder!)
garlic, lots
tomatoes, fresh or canned
1 lime, zest and juice
cilantro
chipotle peppers (canned, with adobo sauce)

Sautee onion in small amount of oil until limp. Add chopped garlic and spices and let that cook for a few minutes. Add the grated zest of lime and squash cubes, cook for about 10 minutes.
Add beans, tomatoes, water if it needs it, and as many chipotle peppers as you can stand (they're hot) and some of that yummy sauce. Cook until the squash is tender, at least a half hour, but it won't hurt it to go longer. Serve with cilantro and lime juice.

Cincinnati Empress Chili
2 tsp olive oil
2 medium onions, chopped finely
4 cloves garlic, minced
3 C vegetable stock
2 Tbs apple cider vinegar
1 large bay leaf, crushed
5 whole allspice berries
2 tsp salt or herbal substitute
3 Tbs chili powder
1 tsp carob powder (or cocoa)
2 C low sodium tomato sauce
1/2 tsp cayenne pepper, or to taste
1 tsp cumin
1 tsp cinnamon
2 C cooked pinto beans
2 C tofu, frozen, thawed, and crumbled

In large heavy pot, over medium-high heat, heat oil and saute onions for 8 to 10 minutes.
Add remaining ingredients.Bring to a boil, then lower heat and simmer for 1 1/2 hours.

Kidney Bean/Pinto bean and Plantain Chili/Sweet Potato
2 lbs. Pinto Beans or kidney beans, dry
5-6 Plantains, ripe ( or use 2 lbs sweet potato)
1 - 28-oz. can Crushed Tomatoes
2 Onions, medium size
5-6 Garlic, cloves
1-2 Chipotle Peppers
1/4 cup Molasses, mild, unsulphured
2 tbsp. Chili Powder
2 tbsp. Cumin, ground
2 tbsp. Paprika
1 tsp. Cinnamon, ground

Place the onions, the garlic and the chipotle peppers (if you like your chili less spicy, use fewer chipotle peppers) in the container of a high speed blender, cover and run at "high" until the veggies are turned into a puree. Empty the contents into a microwaveable dish or pot and precook for about 5 minutes. Add to the slow cooker and mix.Open the can of tomatoes, and preheat in the pot or dish until it just begins to boil. Add to the slow cooker. Add all the other ingredients except the plantains, and mix well. About 2 hours before you are ready to serve the chili, peel the plantains and cut into small pieces (3/8 inch or 1 cm.). We slice the peeled plantains lengthwise into quarters, and then slice them across. Add the plantain pieces to the slow cooker and mix well. Cover. Turn the heat down to "low" and allow to simmer for about 2 hours.

Thick and Hearty Pinto Bean Chili
3 large dried New Mexico chiles (see note above)
1 1/2 cups water
1 medium onion, chopped
4 cloves garlic, minced
1 bell pepper, chopped
1 15-ounce can diced tomatoes
1 8-ounce can tomato sauce (no salt added)
3 cups cooked pinto beans (or 3 cans, rinsed and drained)
1 teaspoon cumin
1 teaspoon oregano
1/4 teaspoon freshly ground black pepper
1 teaspoon smoked Spanish paprika
2 teaspoons cocoa powder
1 teaspoon salt (or to taste)
1 teaspoon sugar (optional)
cayenne or other red pepper, to taste

Remove and discard the stems from the chiles. Place them in a small saucepan and pour the water over them. Bring to a boil and simmer for 15 minutes. Allow to cool. Put the chiles and the water into a blender and puree until well-blended. Pour into a strainer, pressing lightly on the pulp to get out all the flavor. Throw the pulp away and reserve the liquid. In a large non-stick pot, sauté the onion in a little water (1 tablespoon to start) until it's beginning to brown. Add the garlic, bell pepper, and a little more water and sauté for 3 more minutes. Add the reserved chile sauce, tomatoes, tomato sauce, beans, cumin, oregano, black pepper, and paprika and bring to a simmer.In a small bowl, mix the cocoa powder with 1/4 cup hot water until it is well blended. Add it to the chili. Taste for seasonings and add salt and red pepper to taste. If it seems bitter add sugar. Cook on low for at least 30 minutes to allow flavors to blend.

Makes 4-6 servings.

Tuscan Bean Soup

From VeganYumYum
( Serves 2)

Ingredients
1/2 Onion, finely chopped
2 Medium Carrots, sliced into very thin coins
1 Medium Russet Potato, cut into a 1/4″ dice
2 Cups Water
1 Can White Beans, drained and rinsed (I used Great Northern)
1/2 tsp Oregano
1/2 tsp Thyme
1 tsp Salt
2 Tbs Tomato Paste
1/2 Cup Seitan, sliced thin (optional)
2-3 Large Kale Leaves, deveined and roughly chopped
2-3 tsp Lemon Juice
Fresh herbs for garnish, optional

Directions
Saute the onions over medium-low heat in a medium sized, heavy pot that has a lid. Slice the carrots into 1/8″ coins and add to pot. Cut potato into 1/4″ dice and add to pot, stirring occasionally. Add water and loosen any stuff that has stuck to the bottom of the pot with a wooden spoon. Add salt, oregano, tomato paste and stir. Cover and turn head down to a low boil.

Slice seitan and kale, drain and rinse the beans. Add seitan and beans to pot and stir. The stew should be quite thick. Add kale and lemon juice. Taste and season if necessary. Simmer for a few minutes until kale is tender. Carrots should be tender, and the potato should be soft but still hold its shape. Serve and garnish with fresh herbs, shown here with thyme.

Portugese Bean Soup

From Real Age Diet
( serves 4, makes about 7 cups of Soup)

Ingredients
2 t Olive oil
1 cup coarsely chopped white onion
3 cups vegetable broth or water
1 cup diced ( 1/2 inch) unpeeled sweet potato ( Diced and peeled butternut or delicata squash can be substituted too)
3 to 4 t chilli garlic sauce or chili puree with garlic
1 can diced tomatoes undrained ( or dice 2-3 fresh tomatoes)
2 cups cooked great northern or cannnellini beans
4 t balsamic vinegar (optional)
4 cups packed sliced Swiss Chard or Collard Greens ( Kale, turnip or beet greens can be substituted too)

Directions
Cook onion in heated oil in saucepan for three minutes or so. Add broth, sweet potato and chili sauce; bring to boil over high heat. Reduce heat; simmer uncovered five minutes. Stir in tomatoes and beans; return to simmer. Stir in greens. Simmer five minutes until greens or potatoes are tender. Stir in vinegar if desired and ladle into 4 serving bowls.
The soup maybe be purred if desired; or thickened to served over bed of pasta or baked potato or rice or grain for that matter.

Fava Bean Soup ( An Egyptian Breakfast)

Ingredients

(serves 4 – 6 )

2 cups dried fava beans (or 4 cups cooked fava or broad beans)

1 teaspoon cumin

2 garlic cloves, crushed

1 – 2 tablespoon olive oil (more or less according to taste)

1/4 cup lemon juice or more according to taste

2 tablespoon fresh parsley, finely chopped

water, used to soak or cook fava beans (about 6 cups)

Salt and pepper (optional , according to taste)

Directions

Soak fava beans overnight. Drain fava beans and save water.Peel the skins from the fava beans and place in large saucepan. Measure 6 cups of soaking water and add to the fava beans.Bring to a boil on medium high heat. Reduce heat to medium and cook for 45 minutes, or until beans are soft. Once beans are tender, remove beans from heat and puree beans and garlic cloves in a blender.Return pureed fava beans to saucepan and bring to a boil.Add water if needed.Stir in cumin, lemon juice and olive oil and bring to a second boil. Simmer for 5 minutes. Serve in a bowl and sprinkle parsley on top.

Creamy Broccoli Soup

Ingredients
(serves 4)

2 teaspoons olive oil
1 small onion, chopped
2 cups or 1 package (10 ounces) frozen broccoli
1 1/2 cups vegetable broth or water
1/4 teaspoon marjoram or oregano
Pinch cayenne pepper
1 cup reduced-fat (2%) milk
salt and pepper (acc to taste)

Directions

Heat oil in a large skillet over medium heat; add onion and sauté until tender. Add broccoli, chicken broth, marjoram, and cayenne; bring to a boil over medium-high heat. Reduce heat to medium-low and simmer until broccoli is tender. Remove from heat and stir in milk. Purée in batches in a blender. Heat through to serve.

Basic Bean Chili

Ingredients:

(serves 4 )

1 medium onion chopped

1 medium green bell pepper diced about ¼ inch pieces ( or mixture of green, yellow and red )

1-1/2 cups + 1 TBS vegetable broth or water

6 medium cloves garlic, chopped

3 - 31/2 cups black beans

3- 4 diced medium tomatoes

2 TBS ground cumin

2 TBS red chili powder

2 TBS dried oregano

1 cup corn kernels, fresh or frozen

¼ cup fresh chopped cilantro

salt & black pepper to taste

some shredded cheese or Dollop of yogurt (optional)

Directions:

Heat 1 TBS broth in a medium size soup pot. Sauté onion and bell pepper in broth over medium heat for about 5 minutes stirring frequently, until translucent. Add garlic, cumin, red chili powder and continue to sauté for another minute.

Add 1 ½ cups broth and rest of ingredients, except cilantro and corn. Simmer for another 20 minutes uncovered. Add corn and cook for another 2 minutes. Add chopped cilantro and season with salt & pepper to taste. Sprinkle some shredded cheese or dollop of yogurt on the top Yummy!!!

Variation:

For 3 bean or 5 bean soups- choose mixture of any of following beans according to taste: red and white kidney beans and black beans, garbanzo beans, pinto beans etc.

Beautiful Borscht

Ingredients

From Total well being diet: by Noakes and Clifton (CSIRO)

(Serves 4)

4 beets, peeled and quartered

1 carrot, roughly chopped

1 parsnip , roughly chopped

1 leek , roughly chopped

1onion, roughly chopped

½ cup lemon juice

6 ¼ cups vegetable stock or water

3 bay leaves

½ tsp allspice

2 Tbsp low fat natural yogurt

1 handful flat leaf Italian parsley, roughly chopped

Directions

Bring vegetables, bay leaves, allspice, lemon juice and stock to a boil in a large saucepan. Reduce and simmer for 45 minutes.Allow to cool and remove bay leaves and puree using blender or hand held processor. Season to taste. Reheat soup and serve with dollop of yogurt and sprinkle parsley on top. This soup can be served cold too.