Recipe index

-Garlic Stock
-Garlic Broth
-Vegetable Stock
-Shrimp Stock
-Garlic-Tomato Base

Bean Soups
-Black Bean Soup
-Black Bean Sweet Potato Chili
-Black Bean Tomato Soup
-Black Bean Jalapeño Soup
-Black Bean Soup
-Black Bean Soup
-Mexican Lentil Soup
-Lentil Soup & Kale
-Emily's Minestrone
-Pasta e Fagioli
-Sopa de Tortilla en Caldo de Frijol
-Vegetable Chili
-White Bean and Pasta Soup
-White Bean Soup
-Garlicky Bean Bisque
-Southwest Tomato Chickpea Soup
-Cabbage-Navy Bean Soup

Broth-Based Soups
-Avgolemono Soup
-Barley & Vegetable Soup
-Butternut Squash & Parsnip Soup
-Carrot-Ginger Soup
-Cauliflower Soup & Cheddar Toasts
-Chilled Asparagus Soup
-Chilled Tomato Ginger Soup
-Curried Zucchini Soup
-Indian Pumpkin Soup
-Mixed Vegetable Potage
-Moldavian Vegetable Soup
-Mushroom & Wild Rice Soup
-Pappa al Pomodoro alla Livornese
-Roasted Zucchini Soup
-Sausage & Vegetable Soup
-Spicy Pepper Broth & Couscous
-Tomato Basil Soup
-Tomato Fennel Soup
-Tomato Soup & Herbed Whipped Cream
-Tortilla Soup
-Lemon Chicken Leek Soup
-Zen Soup

Creamy Soups
-Cold Avocado Soup
-Cream of Roasted Garlic Soup
-Creamy Spinach Soup
-Baked Garlic Soup
-Reconciliation Soup
-Santa Fe Stew & Chipotle Cream
-Asparagus Mushroom Bisque

Pasta Soups
-Pasta e Fagioli
-Chicken Tortellini Soup
-Winter Tortellini Soup
-Tomato-Chard Pasta Soup

Potato Soups
-Baked Potato Soup
-Cheese Potato Soup
-Cool Avocado Soup
-Potato Leek & Rice Soup
-Potato Leek Carrot Turnip Soup
-Potato Soup with Dried Mushrooms
-Potato Soup with Lemon & Basil
-Spinach Leek Soup
-Sweet Potato Soup

Soup Recipes


Garlic Stock

Yield: 1 1/2 quarts

  • 2 1/2 quarts of water
  • 4 heads of garlic, separated into cloves, peeled
  • 1 onion, sliced 1/2-inch thick
  • 2 leeks, sliced 1/2-inch thick
  • 2 celery stalks, sliced 1/2-inch thick
  • 2 carrots, sliced 1/2-inch thick
  • 1 unpeeled potato, quartered
  • 6 parsley sprigs
  • 4 thyme sprigs
  • 1 bay leaf
  • 3/4 tsp. black peppercorns
  • Salt
  1. Place 1 cup water in a large pot over high heat. Add garlic, onion, and leeks. Bring to a boil. Cover, then reduce heat to low and simmer 10 minutes.
  2. Add remaining ingredients and the rest of the water.
  3. Bring to a boil, reduce heat, and simmer at least 1 hour.
  4. Strain stock, pressing as much liquid from vegetables as possible. Season with salt. Cool.

Note: Can be refrigerated up to a week or frozen up to 3 months.

Garlic Broth

Yield: 8 cups

  • 3 small heads garlic
  • 1 Tbsp. olive oil
  • optional: salt and pepper to taste
  1. Smash garlic heads, separating in cloves. Smash and peel cloves, cut in half lengthwise. If necessary, remove green germ that grows through center
  2. In medium saucepan, warm oil over low heat. Stir in garlic and cook, stirring often, for about 20 min or until outside is translucent and garlic is soft. Do not allow it to brown.
  3. Add 9 C. water, bring to a boil. Simmer, uncovered for 40 min. Garlic will be very tender. If using as a soup, add salt and pepper to taste.

Vegetable Stock

  • 4 lb. Leeks, sliced
  • 2 lb. Carrots, scrubbed but not peeled, and chopped coarsely
  • 6 ribs celery, scrubbed but not stringed, and chopped coarsely
  • 1 C. fresh parsley
  • 12 cloves garlic, peeled and crushed
  • 2 bay leaves
  • 1 Tbsp. Salt
  • 2 tsp. Whole black peppercorns
  • 6 quarts water

Place all vegetables and seasonings in a big stock kettle with water. Bring it to a rolling boil, the reduce heat so the boil settles but doesn't go still, and simmer 1 hour. Strain and freeze. (This is important - freezing intensifies the flavor.)

Shrimp Stock

Yield: 3 cups

  • Shells from 1 lb. Peeled prawns
  • 4 C. water
  • 3 strips lemon zest (3/4" x 2")
  • 1/4 C. coarsely chopped carrot
  • 1/4 C. coarsely chopped celery
  • 1/4 C. coarsely chopped onion
  • 3 sprigs parsley
  • 1 plum tomato, chopped
  • 1/2 tsp. salt

In a medium saucepan, combine shells, water, lemon zest, carrot, celery, onion, parsley, tomato and salt. Bring to a boil, reduce heat and simmer 20 min. Strain and refrigerate until ready to use.

Garlicky Tomato Soup Base

From Natural Health Magazine January/Feburary 2002
Yield: 16 cups

  • 1 Tbsp. olive oil
  • 2 large onions, chopped (about 4 cups)
  • 2 medium carrots, peeled and chopped (about 1 cup)
  • 2 ribs celery, chopped (about 3/4 cup)
  • 8 C. clear vegetable broth
  • 8 cloves garlic, minced
  • 2 28-oz canned diced tomatoes in juice with basil
  • salt and pepper
  • 1/2 C. chopped fresh parsley

Heat oil in stockpot over medium-high heat. Add onions, carrots and celery and saute until vegetables turn soft and brown, 12 min. Stir in broth, garlic, and tomatoes with juice, season with salt and pepper. Bring to boil, reduce heat to low. Simmer, uncovered, 30 min. Stir in parsley and season with salt and pepper.

Porcini Mushroom Broth

From Natural Health October/November 2001
Makes 2 1/2 C.

  • 1 C. dried porcini mushrooms
  • 6 C. hot water
  • 2 Tbsp. olive oil
  • 1 lb. button mushroom, quartered
  • salt & pepper
  • 1/2 C. sweet wine like Marsala or Madeira
  • 2 large shallots, sliced thin
  • 2 cloves garlic, halved
  • 1/4 C. fresh parsley leaves, chopped
  • 1 Tbsp. soy sauce
  • 1 piece unpeeled fresh ginger, 2" long, sliced
  1. Place porcini mushrooms in medium bowl, cover with hot water, and soak until softened, about 20 min. Remove mushrooms from liquid with fork. Reserve liquid.
  2. Warm oil in large pan. Add button mushrooms, sprinkle with salt and pepper, and cook over medium heat, stirring often, until mushrooms are deep brown and carmelized, 15-20 min. Add wine and scrape brown bits from bottom of pans. Simmer until wine thickens, about 2 min.
  3. Add porcini mushrooms to pan and slowly pour in soaking liquid, straining out grit in the bottom of the bowl. Add shallots, garlic, parsley, soy sauce, and ginger. Bring to a boil and cook over medium heat until liquid reduces to 2 1/2 C. about 25 min. Strain broth though fine mesh strainer, pressing solids against sides to squeeze out liquid. Discard solids. Season with salt & pepper. (Can be refrigerated up to 3 days.)

Bean Soups

Black Bean Soup

Yield: 4 servings

  • 1 Tbsp. vegetable oil
  • 1 onion, chopped
  • 2 cloves garlic, pressed
  • 2 tsp. Chili powder
  • 1 tsp. Cumin
  • 1/4 tsp. Crushed red pepper
  • 2 cans (16-19 oz. Each) black beans, rinsed and drained
  • 1 can (13.5 -14.5 oz.) chicken broth
  • 2 C. water
  • 1/2 C. cilantro, chopped
  • lime wedges
  1. In a 3-quart saucepan, heat oil over medium heat. Add onion, cook 5 min or until tender. Stir in garlic, chili powder, cumin, and crushed red pepper, cook 30 seconds. Stir in beans, stock, and 2 C. water; heat to boiling. Reduce heat to low; simmer uncovered 15 min.
  2. In blender at low speed, with center of cover removed to allow steam to escape, blend black bean mixture in small batches until almost smooth. Pour soup into bowl after each batch.
  3. Return soup to same saucepan, heat through. Sprinkle with cilantro and serve with lime wedges.

Emily's notes: Serving with rice would be good. Add black pepper for different spice. Garnish with cheese?

Black Bean Sweet Potato Chili

Yield: 6 Servings
Adapted from "500 More Fat-Free Recipes" by Sarah Schlesinger

  • 2 tsp. Olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 red bell peppers (or one each red and green), chopped
  • 1 jalapeno pepper, minced
  • 1 (11.5 oz.) can tomato juice, divided
  • 1 Tbsp. chili powder
  • 1 tsp. Cumin
  • 1/4 tsp. Cayenne pepper
  • 1/2 tsp. Salt
  • 1 (14.5 oz) can diced tomatoes, drained
  • 1 C. veggie stock
  • 1 large sweet potato or yam, diced into 1/2" cubes
  • 1 (15 oz.) can black beans, drained and rinsed
  • Optional: 2 Tbsp. minced cilantro
  1. In a large pot, heat the oil over medium-low heat. When hot, add onion and a couple Tbsp. water. Cover pan and cook 5 min, stirring occasionally.
  2. Add the garlic, bell peppers and jalapeno with about 1/4 C. of the tomato juice. Cover and cook 5 min, stirring occasionally.
  3. Stir in the chili powder, cumin, cayenne, and salt; stir 1 min. Add the remaining tomato juice, tomatoes, broth, and sweet potatoes. Bring to a boil, cover, and reduce heat to a simmer. Cook 15 min, stirring occasionally.
  4. Stir in black beans and simmer uncovered 10 min. Stir in cilantro and serve.

Black Bean Tomato Soup

  • 2 Tbs. vegetable oil
  • 1 medium onion, diced
  • 3 garlic cloves, minced
  • 1 tsp. ground cumin
  • 1/2 tsp. chili powder
  • 1 (16 oz.) can diced tomatoes, drained
  • 2 (15 oz.) cans black beans
  • 2 C. chicken broth
  • Salt and pepper to taste

Heat oil in a large soup pot. Sauté onion and garlic over medium heat for 10 minutes, stirring occasionally. Stir in cumin and chili powder, add tomatoes, beans, and stock. Bring to a boil, reduce heat, and simmer for 50 minutes.

Black Bean Jalapeño Soup

  • 3 cans black beans
  • 8 chopped cloves of garlic
  • 2 tsp. ground coriander
  • 1/2 tsp. crushed red pepper
  • 5 chicken bouillon cubes
  • 1 green bell pepper coarsely chopped
  • 1 yellow bell pepper coarsely chopped
  • 1 large yellow onion coarsely chopped
  • 6-8 Pickled Jalapeno Peppers- rinsed, seeded, and chopped
  • 3 C. of water
  • 2 Tbs. vegetable oil
  • Sour cream
  • Cilantro

Sauté the onion, bell peppers, garlic and jalapenos in 2 Tbs. vegetable oil until tender. Pour in the water, beans, bouillon, coriander and crushed red pepper. Bring to boil, cover and simmer for 2 - 2 1/2 hours until the liquid is significantly reduced. Partially puree the mixture. You want to thicken it up a bit but still leave some of the beans intact. Serve with a dollop of sour cream and cilantro on top.

Black Bean Soup

  • 3 C. cooked black beans (can cook overnight in crockpot with 1 small onion, 1 bay leaf, salt)
  • 3 medium tomatoes
  • ½ medium onion
  • 2 Tbsp. lard or corn oil
  • 200 g. chorizo, chopped
  • 6 C. of water or broth from cooking beans
  • 1 or 2 chipotles adobados
  • 250 g. soft cheese, chopped
  • 3 tortillas, cut in thin strips and fried
  • 1 avocado, chopped
  • 1 C. sour cream, mixed with 2 Tbsp. chopped cilantro and salt to taste

Chop tomatoes and onions in blender and strain.

In soup pot, fry chorizo in oil and remove from pot. In the same oil, sauté the tomatoes and onions- add salt.

Process cooked beans in blender until very finely chopped. Add to stock pot with chipotle and broth. Bring to a boil and simmer for a few minutes.

Serve hot, garnished with avocado, cheese, tortilla strips, and a dollop of sour cream.

Black Bean Soup

  • 2 C. dry black beans, washed
  • 6 C. water
  • 1-2 carrots, sliced
  • 2 stalks celery, sliced
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 1 bay leaf
  • oregano or marjoram
  • 1 red or green pepper, chopped
  • 2 dried chiles (optional - if using whole, discard seeds and soak in water, add water with chiles)

Soak beans overnight in 6 cups in water, or, pour beans into boiling water, simmer 5 minutes, then turn heat off. After 1-4 hours, start boiling. After 1 hour simmering, add carrots, celery, onion, garlic, bay leaf, spices, peppers.

Notes: This recipe can easily be doubled. You can add tomatoes if desired. Don't stir beans or add salt until beans are fully cooked.

Mexican Lentil Soup with Roasted Garlic and Chiles

from "Fields of Greens" by Annie Somerville Bantam Books, 1993

  • 1 C. lentils
  • 6 C. cold water
  • 1 bay leaf
  • 2 fresh sage leaves
  • 1 fresh oregano or marjoram sprig
  • 1 head garlic
  • 2 Tbsp. light olive oil
  • 1 lb. fresh tomatoes, peeled and seeded (about 1 1/2 C.) or 12 oz canned tomatoes with juice
  • 1 red onion, diced
  • salt
  • 1 tsp. cumin seed, toasted and ground (see below)
  • 1/2 tsp. dried oregano, toasted
  • 1 small carrot, diced
  • 1 small bell pepper, diced
  • 2 Tbsp. Ancho Chili Puree
  • 1/2 tsp. Chipotle Puree
  • 1 Tbsp. chopped cilantro
  • 1 Tbsp. chopped fresh oregano

Sort and rinse the lentils and place them in a soup pot with the water, bay leaf, sage and oregano sprig (if you can't find fresh herbs, a pinch or two of dried herbs will do). Bring the water to a boil, reduce the heat and cook, uncovered, at a gentle boil for 15 to 20 minutes, until the lentils are tender but not mushy. Remove the herbs. While the lentils are cooking, preheat the oven to 350 F. Rub the head of garlic with a little oil, place it on a baking sheet, and roast it for about 30 minutes until it is soft. When the garlic has cooled, slice off the top of the head and squeeze the garlic out of its skin. Puree with the tomatoes in a blender or food processor and set it aside. Heat the remaining oil in a large saucepan. Add the onions, 1/2 teaspoon salt, the cumin and the dried oregano; sauté over medium heat until the onion is soft, about 7 to 8 minutes. Add the carrot and peppers and sauté until tender, about 5 minutes. Add the chili purees, the pureed tomatoes, and 1 tsp. salt, and simmer for 10 minutes. Combine the beans and their broth with the vegetables, cover, and cook over low heat for 30 minutes. Add salt to taste. For more spice, add more ancho or chipotle puree to taste. Sprinkle in the fresh cilantro and oregano just before serving.

Ancho Chili Puree

Pull dried ancho chiles apart at the stem end to remove the seeds. If you wish, you can roast them in a 350 F oven until they puff up and smell toasty, about 5 minutes. Then place the chiles in a small bowl and cover with hot water, allowing them to soak for 15 to 20 minutes. Place them in a blender or food processor; add a small amount of liquid and process to a smooth puree, adding more liquid as needed.

Chipotle Puree

Use canned chipotle chiles packed in adobo sauce. Puree a whole can at a time. It will keep in the refrigerator almost indefinitely.

Nourishing Lentil Soup with Kale

From Natural Health January/February 1998
Yield: 8 cups, 4 servings

  • 1 Tbsp. olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 large carrot, sliced thick
  • 6 C. veggie stock
  • 1 C. brown lentils
  • 1 14 1/2 oz. can stewed tomatoes
  • 3 sprigs fresh thyme
  • 1 bay leaf
  • 3 C. thinly sliced kale leaves
  • salt and pepper
  • Balsamic vinegar as needed
  1. Heat oil in soup pot over medium heat. Add onion, garlic, and carrot and sauté until soft, about 10 min.
  2. Add stock, lentils, and tomatoes, thyme, and bay leaf and bring to boil. Reduce heat to low and simmer, partially covered, for 20 minutes.
  3. Stir in kale and cook 20 min, or until kale and lentils are tender. Remove thyme branches and bay leaf, season with salt and pepper. Ladle into bowls and season with dash of vinegar. Serve immediately.

Emily's Minestrone

I made up this recipe myself, and upon posting it in Cafe Utne, I was declared a culinary genius by other Cafe members. Enjoy!

  • olive oil
  • 1/2 onion, chopped
  • 2 carrots, chopped
  • 1/2 red bell pepper, chopped
  • 2 cloves garlic, minced
  • 1 can diced tomatoes
  • 1/2 can tomato paste
  • 2-3 Tbsp. pesto
  • 4 C. veggie stock
  • 1 can cannellini beans
  • 1 C. macaroni
  • white pepper
  • salt
  • green Tabasco sauce (or substitute red chili flakes)
  • splash red wine
  • 4 oz. baby spinach leaves

Heat olive oil over medium-high heat in a soup pot. Add onion, carrots, bell pepper, and garlic, Stir and cook until onions are translucent. Add canned tomatoes and cook until heated through (color will change). Add tomato paste and stir until well-mixed. Add pesto and stir some more.

Add ~4 cups veggie stock and bring to a simmer. Drain and rinse cannellini beans and add to soup. Add macaroni and stir to be sure it doesn't stick to the bottom of the pot. Simmer until macaroni is cooked, about 10 minutes.

Check for seasoning and add white pepper, salt, and Tabasco to taste. Add a quick pour of red wine. Add spinach leaves and simmer until spinach is wilted. Serve topped with grated Parmesan cheese.

Paste e Fagioli

Yield: 6 servings

  • 1 Tbsp. olive oil
  • 2 medium onions, sliced thick
  • 2 carrots, peeled, trimmed, sliced thick
  • 1 red bell pepper, cut into thin 1-inch long strips
  • 4 cloves garlic, minced
  • 1/2 tsp. dried oregano
  • 1 tsp. dried basil
  • 1 C. canned plum tomatoes, chopped
  • 6 C. chicken broth
  • 4 C. cooked white beans (cannellini, Great Northern) OR 2 cans white beans, drained and rinsed
  • 2 1/2 C. uncooked small pasta
  • Salt and freshly ground pepper, to taste
  • 1/3 C. sliced green onions
  • 1/4 C. freshly grated Parmesan or Romano

In a heavy saucepan, heat the olive oil over medium-high heat. Add the onions, carrots and red bell pepper, and cook, tossing, for about 6 minutes, or until the vegetables are crisp-tender. Add the garlic, oregano, and basil, and cook, stirring, 2 minutes longer. Add the tomatoes and continue to stir. Cook until thickened, about 6 minutes. Add the chicken broth and beans, and bring the soup to a boil. With a large spoon, mash some of the beans against the side of the pot. Skim off any foam. Reduce heat and simmer gently, covered, for about 20 minutes. Stir in the pasta and boil gently, uncovered, until the pasta is nearly tender. Add salt and pepper. Correct seasoning, if necessary. Serve sprinkled with green onions and Parmesan or Romano cheese.

Sopa de Tortilla en Caldo de Frijol

  • 1 kilo black beans that have been soaked overnight
  • 5 litres of water
  • 4 cubes of chicken boullion
  • 1 sprig of epazote
  • 12 tortillas cut into strips and fried crisp
  • sour cream
  • avocado
  • chopped cilantro
  • 1 chipotle chile
  • cheese cut into squares

Cook the beans in the water with the boullion cubes until they are very soft. When they are almost done add the sprig of epazote. Serve the toppings in separate bowls so diners can garnish their own soup.

Vegetable Chili

Author: Digital Chef

  • 1 Tbsp. vegetable oil
  • 1 Spanish onion, small, chopped
  • 3 garlic clove, chopped
  • 1 red bell pepper, cored and seeded, chopped
  • 2 jalapeno pepper, chopped
  • 1/2 lb green beans, cut into 1-inch pieces
  • 2 Tbsp. cornmeal
  • 1 cup water
  • 1 red kidney beans, 15-ounce can, drained
  • 1 canned chopped tomatoes, 14-1/2 ounce can
  • 1 cup corn kernels, fresh or frozen
  • 2 tsp dried oregano leaves
  • 1 tsp ground cumin
  • 1 2/3 Tbsp. chili powder
  • 1/4 tsp cayenne pepper
  • 1/2 tsp salt, to taste
  1. Heat the oil in a sauce pot over medium-high heat. Add the onion and cook until wilted, about 2 minutes. Stir in the garlic, red pepper, jalapeno, and green beans. Cook until peppers begin to soften, about 3 minutes.
  2. Stir in the cornmeal and add the water and beans; bring to a simmer. Add the tomatoes, corn, oregano, cumin, chili, cayenne, and salt. Simmer mixture until thickened and stew-like, about 30 minutes. Serve in large bowls with desired garnishes.

Note: Top the chili with your favorite garnishes of sour cream, chopped scallions, cilantro or grated cheddar cheese. Serve with corn bread or oyster crackers and a fresh salad. This chili also makes a great filling for burritos or omelettes.

White Bean and Pasta Soup with Rosemary

Source: "The Complete Italian Vegetarian" by Jack Bishop

  • 1/4 C. extra virgin olive oil
  • 4 large cloves garlic, minced
  • 2 tsp. fresh rosemary leaves, chopped
  • 1 1/2 C. canned tomatoes, drained and chopped
  • salt and pepper
  • 7 C. water or vegetable stock
  • 1 1/2 C. small pasta
  • 4 C. cooked cannelleni beans (or 2 19 oz. cans, drained)

Heat the olive oil in a large soup pot. Add the olive oil and rosemary, and cook for about 2 minutes. Add the tomatoes, salt and pepper. Cook for about 5 minutes. Add the water or broth, bring to a boil, lower heat and simmer for about 10 minutes. Add the pasta and cook for 7-10 minutes. Add the beans and cook for a few more minutes. Add a swirl of olive oil when serving.

Notes: I also added a bay leaf with the stock, which I removed when the soup was finished cooking. I also added some sliced carrots with the pasta. This was great with a green salad and focaccia.

Italian White Bean Soup

Yield: Makes 4 servings.

  • 2 cans (15.5 oz. each) white kidney beans (cannellini) or Great Northern beans, drained and rinsed
  • 4 cups non-fat, reduced sodium chicken broth, divided
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 1 can (16 oz.) whole tomatoes with no salt, undrained, chopped or 4-6 fresh plum tomatoes
  • 2 tsp. dried basil
  • 1/2 tsp. dried thyme leaves
  • 1/8 tsp. white pepper

    Combine one can of beans with two cups of the broth in a blender or food processor and blend until a smooth puree. Transfer to a large saucepan. Stir in remaining ingredients. Bring to a boil over high heat, then reduce heat and simmer, covered, about 10 to 15 minutes, or until beans and tomatoes reach desired tenderness.

    Per serving: 203 calories, 1 g. total fat (<1 g. saturated fat), 37 g. carbohydrate, 12 g. protein, 10 g. dietary fiber, 744 mg. sodium.

Very Garlicky Bean Bisque
with Brazil Nut Pesto Crostini

From Natural Health January/February 1998
Yield: 8 cups, 4 servings

  • 5 Tbsp. olive oil
  • 1 medium onion, chopped
  • 34 cloves garlic, peeled (about 2 1/2 heads)
  • 6 C. veggie stock
  • 4 C. cooked white beans
  • 2 C. basil leaves
  • 1/2 avocado
  • 1/2 C. toasted, chopped Brazil nuts (about 24 nuts)
  • 1 tsp. lemon juice
  • salt and pepper
  • 8 thin slices French bread, toasted
  1. Heat 2 Tbsp. oil in 4-quart pot over medium heat. Add onion and 32 garlic cloves, sauté 10 min.
  2. Add stock and beans and bring to boil. Reduce heat to low and simmer, partially covered, for 40 min.
  3. Place remaining 2 cloves garlic in food processor or blender. Add basil, avocado, Brazil nuts, 3 Tbsp. oil, and lemon juice and pulse until chunky smooth. Add pinch of salt and pepper and pulse again. Transfer to small bowl, cover, refrigerate until ready to serve.
  4. Pour soup through mesh strainer into bowl and transfer solids to blender. Add 1/2 C. liquid and puree until smooth. Return to pot along with remaining liquid and place over low heat. To serve, spread each toast with 1 Tbsp. pesto. Ladle soup into bowls and float 2 crostini in each bowl. Serve immediately.

Southwestern Tomato Chickpea Soup
with Crushed Corn Chips

From Natural Health Magazine January/Feburary 2002
Serves 4

  • 4 C. Garlicky Tomato Soup Base
  • 1 15 oz can chickpeas, drained & rinsed
  • 1 C. frozen corn
  • 1 tsp. ground cumin
  • 1/2 C. chopped fresh cilantro
  • 24 low-fat corn chips, lightly crushed

Pour soup base into large saucepan. Add chickpeas, corn and cumin and bring to a boil. Reduce heat to low, simmer 5 min. Stir in cilantro. Ladle soup into bowls and garnish each with crushed chips.

Hungarian Tomato Cabbage Soup with Navy Beans

From Natural Health Magazine January/Feburary 2002
Serves 4

  • 4 C. Garlicky Tomato Soup Base
  • 1/2 tsp. olive oil
  • 3 C. chopped green cabbage
  • 1 tsp. hot paprika
  • 1 15 oz. can navy beans, drained and rinsed

Pour soup base into large saucepan. Heat oil in medium skillet over high heat. Add cabbage and paprika and saute until cabbage is slightly softened, about 5 min. Add 3/4 C. water to skillet, cover and continue cooking until cabbage is tender, about 5 min.

Add cabbage mixture and navy beans to soup base, bring to boil. Reduce heat to low and simmer 2 min. Serve immediately.

Broth-Based Soups

Avgolemono Soup
(Egg-Lemon Soup)

  • 4 cups chicken broth
  • 1/2 cup Orzo
  • 2 beaten eggs
  • The juice of two lemons, or more

Boil the orzo in the broth, until done. Add the lemon juice to the beaten eggs. Take some of the hot broth and add it to the beaten eggs and lemon, so it won't curdle, then add it all into the broth. Stir until thickened. If it doesn't thicken, add a little cornstarch and cold water mixture. Stir over a low flame, until thickened.

Serve with crusty Greek bread, cheese, and olives.

Barley and Vegetable Soup

  • 3/4 C. medium pearl barley
  • 11 C. vegetable stock
  • 2 Tbsp. vegetable oil
  • 1 1/2 C. chopped onion
  • 1 C. chopped carrots
  • 1/2 C. chopped celery
  • 1 C. thinly sliced mushrooms
  • salt to taste
  • 1/2 bunch parsley

In a saucepan, combine the barley and 3 cups of vegetable stock. Bring to a boil over medium heat, cover, and simmer for 1 hour, or until the liquid is absorbed.

Meanwhile, heat the olive oil in a large pot and add the onion, carrots, celery, and mushrooms. Cover and sweat the vegetables for about 5 minutes, until they begin to soften. Add the remaining vegetable stock and simmer 30 minutes, covered. Add the barley and simmer 5 minutes more. Add salt to taste and ladle into bowls. Serve garnished with some chopped fresh parsley.

Butternut Squash and Parsnip Soup

Yield: 8 servings
From Williams-Sonoma Kitchen

  • 2 Tbsp. canola oil
  • 1 med. Butternut squash, peeled and diced
  • 2 carrots, peeled and diced
  • 3 parsnips, peeled and diced
  • 1 small yellow onion, peeled and diced
  • 6 sprigs fresh thyme
  • 1/2 tsp. coriander
  • 6 C. chicken stock
  • 1 1/2 tsp. salt
  • pepper to taste
  • 2 Tbsp. champagne vinegar
  • 1 bay leaf

In a large stockpot over medium heat, warm the oil, then add the squash, carrots, parsnips and onion. Cook the vegetables, stirring occasionally, until they are slightly tender and warmed through, about 5 min. Add the thyme, coriander, chicken stock, salt, pepper, vinegar and bay leaf. Bring the mixture to a simmer and cook until the vegetables are soft, about 20 min. Remove bay leaf and thyme sprigs, and puree the mixture in batches in a blender until smooth, 3-5 min.

Carrot-Ginger Soup

From Natural Health, January/February 1998
Yield: 8 cups

  • 3 Tbsp. olive oil
  • 2 medium onions, chopped
  • 2 Tbsp. garlic, minced
  • 2 Tbsp. minced gingerroot
  • 4 C. vegetable stock
  • 2 lbs. carrots, peeled and chopped
  • 1 Tbsp. grated orange zest
  • 1 1/2 C. freshly squeezed orange juice (from 3 oranges)
  • salt and white pepper
  1. Heat oil in 4 quart pot over medium heat. Add onions and 1 Tbsp. each of garlic and ginger; sauté until golden, about 10 min.
  2. Add stock and carrots and bring to boil. Reduce heat to low and simmer, covered, 40 min or until carrots are tender.
  3. Pour soup through mesh strainer into bowl and transfer solids to blender or food processor. Add 1 C. liquid and process until smooth. Return to pot along with remaining liquid. Place over low heat.
  4. Add orange zest and juice and reserved garlic and ginger. Season with salt and pepper to taste and heat until hot. Serve immediately.

Cauliflower Soup with Cheddar Toasts

Author: Digital Chef
Yield: 4 servings

  • 2 bacon slices, chopped
  • 1 onion, small white, chopped
  • 2 clove garlic, chopped fine
  • 1 head cauliflower, small, cored, coarsely chopped
  • 3 tsp. all-purpose flour
  • 3 cup canned chicken broth, low-sodium
  • 2 plum tomatos, diced
  • 1/2 cup tomato puree
  • 2 Tbsp. distilled white vinegar
  • 8 slices crusty bread, about 1/2-inch thick
  • 1/2 cup cheddar cheese, grated
  • 3 tsp. basil, minced
  • 1/2 tsp. salt, to taste
  • 1/4 tsp. black pepper, to taste
  1. Adjust oven rack to highest setting and preheat broiler on low. Heat a soup pot over medium and add the chopped bacon. Sauté, stirring occasionally, until the fat is rendered and the bacon pieces are crisp, about 3-5 minutes. Add the onions and garlic and sauté, stirring frequently, until the onions are a light golden brown, 8 to 10 minutes. Add the cauliflower, cover the pot, and cook until tender, about 5 minutes.
  2. Add the flour and stir well to evenly coat the cauliflower, onions and bacon. Add the broth, tomatoes, tomato puree, and vinegar and bring the soup to a boil over high heat. Reduce the heat to low and simmer for 15 to 20 minutes, or until all the vegetables are very tender and the soup has developed a rich flavor.
  3. While the soup is simmering, prepare the cheddar toasts. Toast the bread slices on a baking sheet under the broiler, turning once, until golden on both sides. Scatter the cheese evenly over the second side of the toasted bread and continue to broil just until the cheese bubbles and begins to brown.
  4. Add the basil to the soup and adjust the seasoning with salt and pepper. Serve in warm bowls and top each portion with a cheddar toast.

Chilled Asparagus Soup

  • A small bundle of asparagus spears, peeled, and cooked until tender
  • 2 cups of chicken stock
  • 2 cups sour cream
  • Salt and Pepper to taste
  • 2 cups ice frappé
  • 1 cup tomato peeled and chopped
  • 1/2 cup cilantro chopped

Put the asparagus in the blender with the chicken stock, the cream, and the ice. Add the tomato, cilantro and serve.

Chilled Tomato and Ginger Soup

  • 1 kg large ripe tomatoes, skinned and roughly chopped
  • 600 ml good chicken stock
  • 1 1/2 teaspoons sugar
  • 3 tablespoons fresh orange juice
  • 3 tablespoons very finely chopped fresh ginger
  • 2 tablespoons chervil or salad burnet leaves
  • 6 green onions, cut into thin shreds (optional)

Place tomato in a large saucepan with stock, sugar and freshly ground black pepper. Bring slowly to the boil, lower heat, half cover pan and simmer 20 minutes.

Remove from heat and cool. Puree in a food processor or blender, strain through a coarse sieve and pour into a bowl. Add orange juice and ginger and refrigerate for 4-6 hours, or overnight.

To serve, pour soup into chilled bowls and scatter with chervil or burnet and green onion shreds). Serve with crisp, warm, whole meal rolls. Serves 6-8

Curried Zucchini Soup

Yield: 6-8 servings
From Williams-Sonoma Catalog (Patricia Wells)

  • 1 large onion, halved lengthwise and cut into thin half-moons
  • 2 Tbsp. olive oil
  • 1 Tbsp. curry powder, or to taste
  • Fine sea salt to taste
  • 4 small zucchini (12 oz. Total), ends trimmed, cut lengthwise then crosswise into 1" pieces
  • 1 qt. Chicken stock

In unheated heavy 6-quart saucepan, combine onion, oil, curry, and salt. Stir to coat onions. Sweat over low heat, stirring until onions are soft, 3-4 min. Add zucchini and cook until soft, 3-4 min. Add stock and stir to blend. Bring to a simmer over medium heat, cover and simmer for 20 min. Remove from heat. Puree soup with hand blender, food mill, blender, or food processor. Taste for seasoning.

Indian Pumpkin Soup

Yield: 6 servings
From Natural Health July/August 1999

  • 2 tsp. olive oil
  • 2 medium onions, chopped
  • 3 cloves garlic, minced
  • 1 Tbsp. minced fresh gingerroot
  • 1 1/2 tsp. ground cumin
  • 1/2 tsp. coriander
  • 1/2 tsp. turmeric
  • 1/4 tsp. ground cardamom
  • salt and pepper
  • 6 C. vegetable broth
  • 1 29-oz. can pumpkin
  • 2 Yukon Gold potatoes, peeled, halved lengthwise, and cut into 1" cubes
  • 2 Tbsp. lime juice
  1. Heat oil in large stock pot over medium heat. Add onion and sauté until golden, about 6 min. add garlic and ginger and cook until fragrant, 1-2 min.
  2. Add cumin, coriander, turmeric, cardamom, 3/4 tsp. salt, 1/4 tsp. pepper, and stir to coat veggies with spices.
  3. Add broth, pumpkin, and potatoes and bring mixture to a boil. Reduce heat, partially cover, and simmer 20 min or until potatoes are tender.
  4. Puree soup in batches in blender and return to pot. Simmer 2 min to heat through. Stir in lime juice and adjust seasonings with salt and pepper to taste. Serve immediately.

Mixed Vegetable Potage

Yield: 4 quarts, 9 servings

  • 1 3/4 lbs. Spinach, stemmed and washed
  • 2 lbs. Mashing potatoes, peeled, halved lengthwise and cut crosswise into 1/4" slices
  • 12 medium carrots, peeled and cut into 1/4" slices
  • 2 medium onions, cut into chunks
  • 10 C. garlic broth
  • 3 cloves garlic, mashed
  • kosher salt
  • black pepper
  • 9 tsp. butter (optional)
  1. In tall stockpot, bring all ingredients, except salt, pepper and butter, to a boil. Lower heat and simmer 30 min, until each of the vegetables is easily pierced with a knife.
  2. Pass soup through food mill, or skim vegetables out of liquid and process to course puree in food processor. Recombine vegetable puree and liquid. Season with salt and pepper. (Soup may be refrigerated for 3 days or frozen for 2 months.)
  3. Bring to a simmer. If desired, stir a heaping 1/2 tsp. of butter into every portion just before serving.

Moldavian Vegetable Soup

Yield: 6 servings
From Round-the-World Cooking at the Natural Gourmet by Debra Stark

  • 1 large onion, chopped
  • 5 cloves garlic, minced
  • 2 carrots, halved lengthwise and sliced
  • 1 rib celery, sliced
  • 1 large green pepper, chopped
  • 3 large potatoes, diced
  • 2 cups chopped tomatoes
  • 2 cups fresh or frozen corn
  • 1/3 cup kasha (buckwheat groats)
  • 2 tablespoons dried parsley
  • 1 teaspoon dried dill weed
  • 1 teaspoon thyme
  • 1/2 teaspoon marjoram
  • 2 bay leaves
  • 1 dash cayenne pepper
  • 1 teaspoon black pepper
  • 1 teaspoon salt
  • 6 cups water or vegetable stock

Place all ingredients in a large kettle and bring soup to a boil. Lower heat and simmer, covered, about 30 minutes. Taste and adjust seasoning before serving. Serve with corn bread and a salad of ripe red tomatoes, olives, and feta cheese.

Mushroom and Wild Rice Soup

Yield: 4 servings

  • 1/2 C. wild rice
  • 1 1/2 lbs. Button or cremini mushrooms
  • 1 Tbsp. Olive oil
  • 1 medium onion, finely chopped
  • 1 medium carrot, diced
  • 1 stalk celery, diced
  • 2 cloves garlic, minced
  • 1/4 C. dry sherry
  • 2 C. vegetable broth
  • 1/2 tsp. Paprika
  • 1/2 tsp. Basil
  • 1/2 tsp. Rosemary
  • 1/8 tsp. Cayenne pepper
  • 1/2 tsp. Salt
  • 2 Tbsp. Flour
  • 1/4 tsp. Black pepper
  • 1/4 C. parsley, chopped

Cook wild rice according to package direction until tender. Set aside.

Clean and thinly slice mushrooms. Heat oil in large pot over medium-low heat. Add onion, carrot, celery, and garlic. Cover pan and cook 10 minutes, stirring occasionally. Add mushrooms, sherry, 1 1/2 C. broth, paprika, basil, rosemary, cayenne, and salt. Bring to a boil, reduce heat, cover, and simmer 30 min, stirring occasionally. Stir in cooked wild rice.

Put the flour into a bowl and whisk in remaining 1/2 C. broth. Stir into simmering soup and cook, uncovered, 10 minutes, stirring occasionally. Season with pepper, stir in parsley just before serving.

NOTES: I used fresh basil and added it at the end of cooking. I used more than 2 cups of stock, probably more like 4 cups. I also added a splash of lemon juice when I added the basil.

Pappa al Pomodoro Alla Livornese
(Livorno-Style Bread Soup)

  • 1 pound crust Tuscan bread, several days old
  • 3 large cloves garlic, peeled
  • 8 large sage leaves, fresh or preserved in salt
  • 1/4 cup olive oil
  • 1 1/2 lbs. ripe tomatoes, chopped or 1 1/2 lbs. drained canned tomatoes, preferably Italian
  • 5 1/2 cups boiling chicken or meat broth, preferably homemade
  • Salt and freshly ground black pepper
  • 6 to 8 teaspoons olive oil for serving

Cut the bread into 1-inch cubes. Finely chop the garlic and sage together on a board. Heat the oil in a medium-sized casserole, preferably of terra-cotta, over medium heat. When the oil is warm, add the chopped ingredients and sauté for 5minutes or until very lightly golden.

Meanwhile, pass the fresh or canned tomatoes through a food mill, using the disc with the smallest holes. When the chopped garlic and sage are ready, add the bread and sauté for 5 minutes, continuously mixing with a wooden spoon. Add the tomatoes, mix very well and when they are well incorporated into the bread, after about 2 minutes, add the boiling broth.

Season with salt and pepper, mix very well with a wooden spoon and let the broth return to a boil. Mix, cover the casserole and transfer into a trivet to rest for 1 hour. When ready, mix the soup very well to remove any remaining lumps in the bread. Taste for salt and pepper and serve with a teaspoon of oil sprinkled over each serving.

Roasted Zucchini Soup

  • 1 - 2 tbsp good olive oil
  • 450 g zucchini, diced into bite-sized pieces
  • 1 medium onion, diced finely
  • 1 clove garlic, crushed
  • 1 sprig thyme (or pinch dried)
  • 600 mL chicken stock (or Campbell's Chicken Consomme if you are caught short)
  • 5 or 6 leaves fresh basil, shredded

Fry (or roast) the zucchini in hot oil to brown in at least two batches. Remove from the pan, then add the onion to the pan and fry until just starting to color. Add the garlic and cook 30 seconds longer.

Return zucchini to pan and add thyme and stock. Cook, covered for about 30 minutes, taste for seasoning (the tinned stuff is already salty). Lightly mash with a potato masher, if you wish. Add basil and serve immediately.

Sausage and Vegetable Soup

Author: Digital Chef

  • 1/2 lb. turkey sausage, low fat
  • 1 Tbsp. olive oil
  • 1 onion, white, medium, chopped
  • 2 garlic clove, chopped
  • 1/2 lb. mushrooms, chopped
  • 1 qt canned chicken broth, low-sodium
  • 1/2 cup dry white wine
  • 1 cup Arborio rice
  • 1 canned plum tomatoes, 12- ounce can
  • 2 zucchini, small, quartered lengthwise and cut into 1/2-inch pieces
  • 1/2 tsp. salt
  • 1/2 tsp. freshly cracked black pepper
  • 1 Tbsp. basil, chopped
  • 1 Tbsp. Parmesan cheese, grated
  1. Gently squeeze the sausage meat out of its casing, shaping the meat into small balls as you go. In a large pot, heat the oil over high heat; lightly brown the sausage in 2 or 3 batches. With a slotted spoon, remove the sausage to a plate.
  2. Over medium-high heat, sweat the onions until translucent, about 3-5 minutes. Add the garlic and cook for 1 minute. Next, add the mushrooms and cook for 3 minutes. Add the broth, wine, rice, tomatoes and sausage. Simmer until the rice is tender, about 15-20 minutes.
  3. In the last 10 minutes of cooking, stir in the zucchini. If the soup is too thick, add some extra chicken broth. At about the same time the rice is tender, the zucchini should be soft and bright green. Adjust seasoning with salt and pepper. Before serving, top with basil and grated Parmesan cheese.

Spicy Pepper Broth with Couscous

From Natural Health, January/February 1998

Yield: 8 cups

  • 2 Tbsp. olive oil
  • 1 red onion, chopped
  • 2 yellow peppers, cut into 1/2" pieces
  • 6 cloves garlic, minced
  • 1 1/2 tsp. cumin
  • 1 1/2 tsp. coriander
  • 1/2 tsp. ground cinnamon
  • 6 c. vegetable stock
  • 4 plum tomatoes, chopped
  • 1/2 tsp. cayenne pepper
  • 1/2 C. couscous
  • salt
  1. Heat oil in 4 quart pot over medium heat. Add onion, peppers, garlic, cumin, coriander and cinnamon and sauté 5 min.
  2. Add stock, tomatoes, and cayenne and bring to a boil. Reduce heat to low and simmer, covered, for 20 min.
  3. Stir in couscous and simmer until couscous is tender, about 5 min. Season with salt to taste. Serve immediately.

Tomato Basil Soup with Seared Tofu

Yield: 6 servings
From Natural Health July/August 1999

Tomato soup

  • 2 tsp. olive oil
  • 1 medium onion, chopped
  • 1 leek, white part only, rinsed well and chopped
  • 1 tsp. thyme
  • 1 bay leaf
  • salt and pepper
  • 4 C. veggie broth
  • 1 28 oz. can diced tomatoes
  • 1/2 C. fortified soymilk
  • 2 plum tomatoes, cored, seeded, and diced
  • 1/2 C. packed fresh basil leaves, chopped
  • 1 tsp. minced garlic

Seared tofu

  • Nonstick cooking spray
  • 8 oz. firm tofu, sliced crosswise into 6 even slices
  • salt and pepper
  1. To make soup, heat oil in large pot over medium heat. Add onion and leek, sauté until soft, about 3 min. Add thyme, bay leaf, salt and pepper, and stir to coat veggies with herbs.
  2. Add broth and canned tomatoes, bring to a boil, reduce heat, partially cover, simmer 20 min.
  3. Remove bay leaf from soup and puree soup in batches in blender. Return soup to pot, stir in soymilk. Cover and keep warm.
  4. Meanwhile, to make seared tofu, coat large nonstick skillet with nonstick spray. Turn heat to medium-high. Season both sides of tofu slices with salt and pepper. When pan is hot, add tofu slices in a single layer. Sear, turning once, until nicely browned, about 5 min. Set aside.
  5. Stir fresh tomatoes, basil, and garlic into soup. Add salt and pepper to taste. To serve, ladle soup into bowls and top each one with a seared tofu slice.

Tomato Fennel Soup


  • 2 tablespoons olive oil
  • 2 cups finely chopped fennel bulb
  • 1 28-ounce can Italian-style tomatoes, drained, juices reserved
  • 2 2/3 cups chicken stock or canned low-salt broth
  • 1/4 cup fresh lemon juice


  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons chopped fennel fronds
  • 4 teaspoons minced garlic
  • 1 1/2 teaspoons grated lemon peel

For soup:
Heat oil in heavy large Dutch oven over medium heat. Add chopped fennel bulb; sauté until tender but not brown, about 6 minutes. Add drained tomatoes; sauté 5 minutes. Add reserved tomato juices, stock and lemon juice. Cover; simmer 15 minutes. Puree soup in blender in batches until smooth. Return to pan. Season with salt and pepper. (Can be made 1 day ahead. Cover and refrigerate.)

For Gremolata:
Mix all ingredients in small bowl.

Bring soup to simmer. Ladle into bowls. Stir spoonful of gremolata into each bowl and serve.

Tomato Soup with Herbed Whipped Cream

Author: Digital Chef
Yield: 4 servings

  • 2 tsp. olive oil
  • 1/2 Spanish onion, minced
  • 1 carrot, chopped
  • 1 celery, stalk, chopped
  • 1/2 C. bacon, chopped
  • 1 garlic clove, chopped
  • 2 Tbsp. all-purpose flour
  • 2 Tbsp. tomato paste
  • 1 3/4 lb. canned plum tomatoes
  • 3 cup canned chicken broth
  • 1/2 tsp. salt
  • 1/2 tsp. freshly cracked black pepper
  • 1 Tbsp. chives, minced
  • 1 tsp. tarragon, chopped
  • 1/4 cup whipping cream, whipped
  1. Heat oil in a large saucepan over medium-high heat. Stir in onion, carrot, celery and bacon. Sauté until onions are translucent, about 4 minutes. Stir in garlic; cook an additional 2 minutes. Stir in flour; cook for 1 minute.
  2. Stir in tomato paste and add tomatoes with their juice. Add water, bring to a simmer and cook for 30 minutes.
  3. Blend soup in a food processor or through a food mill when cooked and return to a simmer. Adjust seasoning with half of the salt and half of the pepper.
  4. Stir remaining salt, remaining pepper, chives and tarragon into whipped cream.
  5. Ladle soup into bowls and top with whipped cream.

Tortilla Soup

Yield: 4 servings

  • 1 1/2 C. red onion, sliced
  • 2 cloves garlic, minced
  • 1 tsp. Olive oil
  • 1/4 C. green chiles
  • 1 tsp. Cumin
  • 6 C. vegetable stock
  • 1 1/2 C. frozen corn
  • 1 can (14.5 oz.) stewed tomatoes, regular or Mexican-style
  • 5 corn tortillas
  • 1/2 C. Monterey Jack cheese, shredded
  • fresh cilantro for garnish

In a 4-5 quart pan over medium-high heat, sautee onions and garlic in oil til limp, about 6 min. Add a little water to prevent sticking, if necessary. Add chiles and cumin, stir 30 seconds, then mix in broth, corn, and tomatoes. Cover, bring to a boil, then reduce heat and simmer 5-10 min.

Slice tortillas into bite-size strips and place into soup bowls. Ladle soup on top, sprinkle with cheese, and garnish with cilantro.

Lemony Chicken & Leek Soup

serves 6

  • 4 Yukon Gold potatoes, peeled and cubed
  • 1 sweet potato, peeled and cubed
  • 2 carrots, peeled and sliced
  • 4 cloves garlic, chopped
  • 1/2 teaspoon salt
  • 1 organic lemon, juiced, rind removed with vegetable peeler
  • 2 skinless, boneless chicken breasts (4 pieces), sliced in 1/2-inch strips
  • 1 teaspoon virgin olive oil
  • 1 tablespoon butter
  • 4 leeks, thinly sliced (white and pale green parts only)
  • 1 quart vegetable broth
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup flat Italian parsley, stemmed

In a large pot, combine potatoes, sweet potato, carrots, half the garlic and 1/4 teaspoon salt. Sliver lemon rind and add to the potatoes along with the chicken, then add water to cover.

Bring to a low boil over medium-high heat, reduce heat to medium and simmer until potatoes are fork tender but still firm and chicken strips are opaque (10-12 minutes). Skim off foam, set aside.

In a soup pot, heat oil and butter over medium-high heat until butter melts. Add remaining garlic and the leeks and cook, stirring, until barely soft (6-7 minutes). Puree half the leeks and half the potatoes with 2 cups of their own broth, return to soup pot.

Add vegetable broth and season to taste with pepper and remaining salt. Stir in lemon juice and serve hot in soup bowls, garnished with parsley.

Zen Soup

  • 2 Tbs. Olive oil
  • 1 onion, chopped
  • 2-3 large cloves garlic, minced
  • 3/4 C. uncooked barley (or brown or white rice)
  • 5 C. fresh vegetables: e.g., carrots, summer squash, celery, broccoli, leeks, mushrooms, cabbage, etc.
  • Handful fresh parsley
  • Bay leaf
  • 9 C. water
  • 3 C. (large can) chopped tomatoes
  • Salt and pepper to taste
  • 1 tsp. Sugar
  • Parmesan cheese for garnish

Sauté the onion, garlic, and barley in oil in large soup pot until onion is translucent and the barley beings to brown. Add the fresh vegetables (except mushrooms, cabbage, or canned beans) and sauté another 5 minutes. Add 9 cups water, parsley, and a bay leaf. Bring to a boil, then reduce heat, cover, and simmer 40 minutes.

Add canned tomatoes (plus mushrooms, cabbage, or canned beans if available), salt, pepper, and sugar. Simmer 15 minutes, until vegetables are completely tender. Adjust seasonings to taste. Serve with Parmesan cheese on top.

Creamy Soups

Cold Avocado Soup

  • 2 large peeled avocados
  • 2 cups chicken stock
  • 2 cups sour cream
  • 2 serrano chiles (or more or less chile to suit your taste)
  • salt & pepper to taste
  • 2 cups crushed ice
  • 1 cup peeled and chopped tomatoes
  • 1/2 cup chopped cilantro
  • 4 tortillas, cut into small squares and fried

In the blender mix the avocados, the chicken stock, the sour cream, the chiles and the ice. Once this is blended add the tomato and cilantro and garnish with the tortillas.

Cream of Roasted Garlic Soup

Yield: 4 servings

  • 2 medium heads fresh garlic
  • Olive oil
  • 1/2 C. Finely chopped onion
  • 2 Tbs. Unsalted butter
  • 1 1/2 C. Buttermilk
  • 1/2 C. Cream
  • 1 to 2 small potatoes, baked, skins removed
  • 2 Tbs. Cognac
  • 1/8 tsp. Fresh dill
  • Salt to taste
  • Sourdough French bread cubes several days old, sautéed in butter and garlic

Place garlic heads on cookie sheet, sprinkle with olive oil and bake in 350 F oven for 1 hour. Let cool. Cut off end of each clove and squeeze out contents. (Garlic will be soft and creamy.) Set aside. Sauté chopped onion in butter until softened. Add buttermilk and cream and simmer for 5 minutes. Pour mixture into a food processor. Rice potato and add with garlic to onion and buttermilk mixture. Puree until smooth. Return mixture to sauté pan. Add cognac, dill and salt. Heat thoroughly. If soup is too thin, add additional potato. If soup is too thick, add additional buttermilk. Serve immediately, garnished with additional dill and croutons.

Creamy Spinach Soup

  • 1 onion, chopped
  • spoonful chopped garlic
  • salt
  • pepper
  • butter
  • 4 C. stock
  • 2 10 oz. packages frozen spinach
  • 1 14 oz. can evaporated milk

Sauté the onion in butter. Add garlic, salt and pepper. Add stock and spinach, bring to a boil, then reduce heat and simmer 15-20 minutes, until spinach is thawed.

Turn off the heat. Puree the soup. Add evaporate milk and stir. Warm over low heat.

Baked Garlic Soup

Yield: 4-6 servings

  • 2 C. Diced fresh tomatoes
  • 15 oz. garbanzo beans, undrained
  • 4 Or 5 summer squash, sliced
  • 2 large Onions, sliced
  • 1/2 Green pepper, diced
  • Dry white wine
  • 4 Or 5 cloves fresh garlic, minced
  • 1 Bay leaf
  • 2 tsp. Salt
  • 1 tsp. Basil
  • 1 Bay leaf
  • 1 1/4 C. Grated Monterey Jack cheese
  • 1 C. Grated Romano cheese
  • 1 1/4 C. Heavy cream or whipping cream

Generously butter inside of 3-quart baking dish. Combine all ingredients, except cheese and cream, in dish. Cover and bake for 1 hour at 375 F. Stir in cheeses and cream, lower heat to 325 F and bake 10 to 15 minutes longer. Do not allow to boil.

Reconciliation Soup

Isabel Allende in Utne Reader July/August 1998

  • 1/2 C. Portobello mushrooms, chopped (or 1/4 C. dried)
  • 1/2 C. porcini mushrooms, chopped (or 1/4 C. dried)
  • 1 C. brown mushrooms
  • 1 clove garlic
  • 3 Tbsp. olive oil
  • 2 C. stock (beef, chicken, or vegetable)
  • 1/4 C. port
  • 1 Tbsp. truffled olive oil
  • salt and pepper
  • 2 Tbsp. sour cream

If using dried mushrooms, soak them in red wine until they spring up.

Mince garlic, sauté garlic and mushrooms in olive oil 5 min. Add stock, port, and truffled olive oil. Season with salt and pepper. Cook over low heat, covered, until mushrooms are soft.

Process in the blender until a thick texture like mud. Serve in warmed bowls garnished with sour cream.

Santa Fe Stew with Chipotle Cream

Yield: 6 servings


  • 1 Tbsp. olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 red bell pepper, chopped
  • 1 Anaheim chili, finely chopped
  • 1 poblano chili, finely chopped
  • 2 C. tomato sauce combined with 1 C. water
  • 1/2 tsp. Cinnamon
  • 1 tsp. Cumin
  • 2 C. peeled and cubed squash (about 3/4" cubes)
  • 1 (14.5 oz.) can yellow hominy, drained and rinsed
  • 1 (15 oz.) can pinto beans, drained and rinsed
  • 1 (15 oz. Can) black beans, drained and rinsed
  • 1 C. frozen corn, thawed
  • 2 Tbsp. lime juice
  • 1 Tbsp. minced cilantro (optional)

Chipotle cream:

  • 1 C. sour cream
  • 3/4 tsp. Mashed chipotle chili in adobo sauce
  1. To prepare the stew: In a large pot, heat the olive oil over medium heat. Add the onion, garlic, bell pepper and chiles. Cover and cook 10 min, stirring often. Add a couple Tbsp. water if vegetables begin to stick.
  2. Add the tomato sauce-water mixture, cinnamon, and cumin. Simmer 10 min. Add the squash, cover, cook 10 min. Add the hominy, pinto beans, black beans, and corn. Cover and cook 10 min. Stir in the lime juice and cilantro.
  3. To prepare the chipotle cream: Stir together the sour cream and chipotle chili. Spoon a little on top of each serving of stew.

Asparagus and Mushroom Bisque

From Walking Magazine, June 2001
Yield: 4 servings

  • 2 tsp. olive oil
  • 1/2 C. chopped onion
  • 1 1/2 lbs. fresh asparagus
  • 1 C. sliced mushrooms
  • 2 14-oz cans veggie broth
  • 3 Tbsp. fat-free half & half
  • salt and pepper
  • 3 scallions, thinly sliced

Heat olive oil in large saucepan over medium heat. Add onions and cook 3 min until tender. While onions cook, sliced tips off asparagus and set aside. Slice stems and add to onions. Add mushrooms and stir. Cover and cook over low heat 4 min, stirring occasionally. Add broth, cook 20 min.

Puree soup in blender or food processor and return to pan. Add asparagus tips and cook 1 min. Add half & half; season with salt and pepper. Serve garnished with scallions.

Pasta Soups

Paste e Fagioli

Smoked Chicken and Tortellini Soup with Spinach

Yield: 4 servings

  • 1 (9 oz.) package cheese tortellini
  • 4 C. packed, cleaned, and stemmed spinach leaves
  • 1 Tbsp. olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 3 carrots, chopped
  • 1 (10 oz.) boneless and skinless smoked, fully cooked chicken breast, diced
  • 1 (14.5 oz.) can chicken broth
  • 2 C. water
  • 1/2 tsp. Dried basil
  • 1/4 tsp. Salt
  • 1/4 tsp. Black pepper
  • 1 Tbsp. grated Parmesan cheese per serving
  1. Bring a medium pot of water to a boil, add tortellini, cook, then drain.
  2. Roll up about 6 spinach leaves at a time and cut into thin shreds with kitchen scissors. Set aside.
  3. In a large pot, heat olive oil over medium heat. Add onion, garlic, and carrots. Cover and cook 5 min, stirring occasionally.
  4. Add chicken, broth, water, basil, salt, and pepper. Simmer, uncovered, 5 min.
  5. Stir in the cooked tortellini and spinach, simmer 5 min, or until spinach has softened.
  6. Serve and garnish each serving with Parmesan.

Winter-Warming Tortellini Soup

Yield: 5 servings

  • 1 Clove garlic, finely chopped
  • 1 small Onion, chopped
  • 1 Rib celery, chopped
  • 1 medium Carrot, chopped
  • 2 Tbs. Butter
  • 6 C. Water
  • 4 tsp. Chicken bouillon granules
  • 10 oz Dried cheese-filled -tortellini
  • 1 Tbs. Chopped fresh parsley
  • 1/4 tsp. Pepper
  • 1/2 tsp. Ground nutmeg
  • Freshly grated Parmesan cheese

In 4-quart Dutch oven over medium-low heat, cover and cook garlic, onion, celery and carrot in margarine for 10 minutes, stirring frequently. Stir in water and bouillon granules. Heat to boiling. Stir in tortellini. Cover and simmer 20 minutes, stirring occasionally, until tortellini are tender. Stir in parsley, pepper and nutmeg. Cover and cook 10 minutes. Top each serving with cheese.

Tuscan Tomato, Chard and Pasta Soup

From Natural Health Magazine January/Feburary 2002
Serves 4

  • 4 C. Garlicky Tomato Soup Base
  • 2 C. packed chopped Swiss chard
  • 1 C. cooked white beans
  • 1/2 C. whole-wheat elbow pasta
  • 1/2 C. chopped fresh basil
  1. Pour soup base into large saucepan. Add chard and beans and bring to boil. Reduce heat to low and simmer until chard is tender, 6 min.
  2. Bring 1 quart water toa boil in a medium saucepan to cook pasta. Add elbow pasta and cook until al dente, about 8 min. Drain.
  3. Add pasta to tomato soup mixture and stir in basil until slightly wilted. Serve immediately.

Potato Soups

Baked Potato Soup

  • 4 large Potatoes
  • 2/3 c Butter
  • 2/3 c Flour
  • 1 Tbsp. chopped Garlic (optional)
  • 3 Cups Chicken Broth
  • 3 Cups Milk
  • Salt and Pepper
  • 1-2 bunches green onions, chopped
  • 1-2 cups Sour cream
  • 2 cups Crisp-cooked bacon-crumbled
  • 2 cups Grated cheddar cheese

Heat oven to 350 degrees and bake the potatoes until fork tender, cool. Peel potatoes (Or not, if you like) and chop very coarsely (chunks). Melt butter in a medium saucepan. Slowly blend in flour with a wire whisk until thoroughly blended. Cook and stir for a minute or so, add garlic if using. Gradually add chicken broth and then milk to the butter-flour mixture, whisking constantly. Whisk in salt and pepper and simmer over low heat, stirring constantly until it comes to a boil. Stir in potato. Add green onion, sour cream and crumbled bacon. Heat thoroughly - keep stirring, this sticks easily. Add cheese a little at a time until it is all melted in (this was in the original recipe - I just dump it all in).

Cheese Potato Soup

1 lb. Potatoes per person (3 peeled potatoes)
3 pats butter
3 tsp. Flour
Scallions or onions, minced

Boil potatoes. Drain, saving the water. Mash potatoes, using reserved cooking water to thin. Brown butter with flour in a separate pan. Cut cheese into 1/2 inch cubes and line serving bowls with it. Put potato mixture on low heat, add butter and flour mixture. When potatoes are boiling and thick, pour over the cheese. Top with minced onions or scallions.

Cool Avocado Soup

Yield: 6 servings
From "Food for the Spirit" by Manuela Dunn Mascetti and Arunima Borthwick

  • 2 Tbsp. olive oil
  • 1/2 C. finely chopped onion
  • 1 clove garlic, minced
  • 4 green onions, white part only, thinly sliced
  • 1/2 tsp. cumin
  • 1/8 tsp. cayenne
  • 1/2 tsp. salt
  • 2 medium white potatoes, peeled and cut into 3/4" cubes
  • 1 (14 1/2 oz.) can vegetable broth plus water to equal 4 cups
  • 2 avocados, peeled and cubed
  • 3 Tbsp. fresh lime juice
  • 3/4 C. plain nonfat yogurt
  • 2 Tbsp. chopped cilantro, divided
  • 1/4 C. minced sweet bell pepper
  1. In medium pot, heat olive oil over medium heat. Add onions, garlic, and green onions; sauté until soft, about 5 min. Add cumin, cayenne and salt, stir 30 seconds. Then add potatoes, stirring to coat. Add the broth/water mix. Bring to boil, reduce heat, cover and simmer 20 min or until potatoes are very soft. Remove from heat and let cool
  2. In food processor or blender, puree the avocados, lime juice, yogurt and 1 Tbsp. cilantro. Then add soup and puree until very smooth. Transfer to bowl and chill.
  3. Just before serving, sprinkle with remaining Tbsp. cilantro and bell pepper.

Potato Leek and Rice Soup

Author: Digital Chef

  • 2 leeks
  • 1 Tbsp. unsalted butter
  • 2 cup baking potato, diced
  • 2 1/2 cup mushrooms, sliced
  • 1/2 cup Arborio rice
  • 2 qt water
  • 1 tsp. salt
  • 1 Tbsp. olive oil
  • 1 Tbsp. basil, chopped
  • 1/2 tsp. freshly cracked black pepper
  • 8 baguette slices, 1/2-inch thick
  • 1/2 cup Fontina cheese, shredded
  • 2 tsp. flat-leaf parsley, chopped
  1. Preheat oven to 350 degrees F (175 C). Remove and discard green part of leeks. Peel and chop leeks; soak leeks in a large bowl of water to remove dirt.
  2. Melt butter in a stock pot over medium heat. Add drained leeks, potato, and mushrooms and cook until potatoes begin to soften, about 5 minutes.
  3. Stir in rice, water, and 1/2 of the salt; cook until potatoes and rice are tender, about 15 minutes.
  4. Combine olive oil, basil, remaining salt, and pepper; stir until well-blended. Brush bread slices with olive oil mixture and place on baking sheet. Toast until golden brown, about 3 minutes.
  5. Ladle soup into bowls and sprinkle with cheese and parsley; arrange 2 bread slices on the rim of each soup plate just before serving.

Potato Leek Carrot Turnip Soup


  • 1 large onion, peeled and chopped
  • 8-10 garlic cloves, peeled and smashed
  • 2 bay leaves
  • 2 carrots, chopped
  • 1 celery rib, chopped
  • 1 bunch of scallions, chopped
  • parsley, lots, chopped
  • 1/2 tsp. dried thyme or a couple of sprigs
  • 2 tsp. salt

Brown the vegetables and herbs in olive oil and then add 2 quarts of water and salt.

Bring to boil and simmer gently for 35 min. or more. Then strain. This gives about 6 cups.


  • 2 large russet potatoes, peeled, quartered and sliced
  • 2-3 leeks, depending on size, sliced thinly
  • 3-4 carrots, peeled and chopped
  • 1 turnip, peeled and chopped
  • 2 bay leaves
  • bunch of parsley
  • salt and pepper
  • 3 Tbsp. butter

Melt about 3 tbsp. of butter in a stockpot. Toss the vegetables in it and cover and cook very gently for 10 minutes.

Add the herbs, add the six cups of stock, you may need to throw in another cup of water if the vegetable quantity looks like it needs it.

Simmer for about 35 minutes, then mash with a potato masher and give a light and quick whiz with a stick blender. Keep it chunky, it's a simple, rustic, vegetable soup.

Squeeze half a lemon in before serving.

Put, in a big soup dish, a piece of country white toast, sprinkle with grated cheddar cheese, and ladle the soup on top.

Potato Soup with Dried Mushrooms and Tomatoes

Yield: 6 servings

  • 1/2 C. dried mushrooms
  • 6 dried tomatoes
  • 1 Tbsp. Olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 red bell pepper, chopped
  • 2 lbs. White or red potatoes, peeled and chopped
  • 1 medium sweet potato, peeled and chopped
  • 1 (14.5 oz.) can chicken broth
  • 1/2 tsp. Thyme
  • 1/2 tsp. Savory
  • pinch cayenne pepper
  • 1/2 C. low-fat yogurt
  • 1/4 tsp. Salt
  • pepper to taste
  • 1/4 C. fresh parsley, chopped

Soak dried mushrooms and tomatoes separately in hot water 20 min. or until softened. Drain and chop; set aside.

Heat oil in large pan over medium heat. Add onion, garlic, belle pepper; sautee 5 min. Add mushrooms and tomatoes, potatoes, broth, thyme, savory, and cayenne. Bring to a boil, reduce heat to medium low. Cook 25 min, stirring occasionally. Remove from heat and cool slightly.

Puree 1 C. of the vegetables with the yogurt and stir into the soup. Season with salt and pepper. Stir in parsley and serve.

Potato Soup with Lemon and Basil

Yield: 4 servings
Adapted from "Citrus" by Ethel and Georgeanne Brennan

  • 1 Tbsp. olive oil
  • 1 yellow onion, chopped
  • 2 cloves garlic, minced
  • 2 tsp. peeled and grated ginger root
  • 5 medium red potatoes (2 1/2 lbs.), peeled and diced
  • 1 (14 1/2 oz.) can vegetable broth plus water to equal 5 cups
  • 4 Tbsp. fresh lemon juice, divided
  • 1/2 tsp. sugar
  • 3/4 tsp. salt
  • 1/4 tsp. black pepper
  • 1/8 tsp. cayenne
  • 4 large basil leaves, chopped
  • 1/4 C. finely slivered fresh basil leaves
  1. In a large saucepan, heat olive oil over medium heat. Add onion and sauté 5 min. Add 1 Tbsp. water if onions get too dry. Add garlic and ginger, sauté 1 min.
  2. Add potatoes, broth and water, 1 Tbsp. lemon juice, sugar, salt, pepper, and cayenne. Bring to a boil, cover, reduce heat and simmer 25 min, until potatoes are very soft.
  3. Put coarsely chopped basil leaves in food processor and chop finely. Then add soup in several batches, pureeing until smooth. Pour into pan and add remaining 3 Tbsp. lemon juice. Heat through.
  4. Garnish each serving with 1 Tbsp. slivered basil and serve.

Note: This soup can be served chilled. Thin with a little additional vegetable broth.

Spinach and Leek Soup with Olive Toast

Publication: The Everyday Kitchen

  • 2 leeks
  • 1 Tbsp. unsalted butter
  • 2 tsp. garlic clove, chopped
  • 2 C. baking potato, diced
  • 1 qt canned chicken broth
  • 3 tsp. salt, as needed
  • 1/4 tsp. freshly ground black pepper, to taste
  • 8 baguette slices, 1/2-inch thick
  • Black Olive Tapenade
  • 1/4 lb. baby spinach, washed; drained well
  • 1/4 C. heavy cream
  • 4 thin slices prosciutto, cut into thin ribbons
  1. Preheat oven to 450 F. Remove and discard green part of leeks. Peel and chop leeks; soak leeks in a large bowl of water to remove dirt.
  2. Melt butter in a saucepot over medium-high heat. Add drained leeks, garlic and potato. Cook until potatoes begin to soften, about 5 minutes. Add broth, salt and pepper; simmer until potatoes are tender, about 15 minutes.
  3. Brush bread slices with olive oil and season with salt and pepper. Place on a baking tray and toast slices until golden, about 10 minutes. Prepare olive tapenade.
  4. Add spinach and wilt; heating until bright green, about 1 minute. Using a blender or hand-held blender, puree soup until thick and spinach is chopped well, about 5 minutes. Add cream. Return soup to a simmer and adjust seasoning to taste.
  5. Ladle soup into bowls. Arrange 2 bread slices spread with tapenade on the rim of each soup plate. Garnish with ham before serving.

Sweet Potato Soup

  • 1/2 C. dried green lentils
  • 2 tsp. vegetable oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery sticks, chopped
  • 2 cloves garlic, minced
  • 1 1/2 tsp. dried thyme
  • 1/3 C. barley
  • 6 C. vegetable stock
  • 1 sweet potato, peeled and diced
  • Salt and pepper

Rinse lentils. Heat oil, then cook onion, carrots, celery, garlic and thyme until softened. Add lentils, barley and stock. Bring to boil, then reduce heat and simmer, covered, 50 minutes. Add sweet potato, cover and simmer 20 minutes. Season with salt and pepper.