Vegetarian, Vegan & Raw/Living food recipes - Vegetarian soups

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01-29-2010, 11:07 AM
Lentil soup

Serves 4 to 6

2 medium-sized onions, finely chopped
1 head garlic, peeled and minced or pressed
1 1/2 tablespoons olive oil
2 cups green lentils
1/2 bunch celery, chopped into 1/2-inch pieces
5 carrots, sliced into 1/2-inch pieces
4 medium-sized potatoes, cut into 1-inch cubes
8 to 10 cups water or vegetable stock
2 bay leaves
1 tablespoon finely chopped parsley
1 teaspoon thyme
1 teaspoon oregano
salt and pepper to taste

In a small frying pan, sauté the onions and garlic in olive oil over medium heat for 5 minutes, or
until soft, and then transfer to a large stockpot. Add all of the remaining ingredients and simmer,
stirring occasionally, for 1 hour.

01-29-2010, 11:09 AM
Vegetable soup Serves 4

2 medium potatoes, diced
2 to 3 carrots, thinly sliced
1 medium stalk broccoli, chopped
1 very large onion, chopped small
2 cups chopped mushrooms or eggplant
2 tablespoons vegetable oil
6 cups water or vegetable stock
4 to 6 large tomatoes, or 1 large can, chopped
3 to 4 celery stalks, chopped
1 bell pepper, chopped
1 to 2 tablespoons soy sauce
2 teaspoons dried parsley, or 1/4 cup fresh, chopped
1/2 teaspoon basil
1/2 teaspoon oregano
cayenne pepper, to taste
1 to 2 teaspoons sugar (optional)

Steam the potatoes, carrots, and broccoli for about 7 minutes.

In a large pot, sauté the onions and mushrooms or eggplant in oil until slightly transparent. (Use an extra tablespoon of oil if eggplant is used.) Add the water or vegetable stock, remaining vegetables, and soy sauce.

Cook 30 minutes longer on medium-low heat, until the vegetables are
tender but not soggy and the flavors have developed. Add the parsley, basil, oregano, cayenne pepper, and sugar, if desired.

01-29-2010, 11:11 AM
Butternut Squash Soup (originally posted by TobyToe)
4 Servings

1 onion
4 cups butternut squash, cooked
˝ teaspoon salt
˝ teaspoon fresh ground black pepper
˝ teaspoon crushed red hot pepper
1 ˝ cups no-chicken broth

Chop the onion coarsely. Spray a large saucepan with cooking spray and heat. Stir the in onion add the salt, pepper, and red pepper flakes, and cook until the onion is very brown but not burned, about 30 minutes, on low to medium heat. Stir frequently and keep covered. Add the cooked squash and stir in the broth. Bring to a boil, reduce heat, and simmer for at least 45 minutes, covered, on low to medium heat.

If the soup seems too watery, simmer uncovered until it reduces. Serve hot, topped with cilantro or parsley (optional).

Amount Per Serving
Calories 104 Calories from Fat 4
Percent Total Calories From:
Fat 4% Protein 9% Carb. 87%

Nutrient Amount per Serving % Daily Value
Total Fat 0 g 1%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 355 mg 15%
Total Carbohydrate 22 g 7%
Dietary Fiber 2 g 9%
Sugars 0 g
Protein 2 g