One way to feel light, energetic and at your best is to eat a big hearty bowl of vegan soup every day. The soups below are not fatty, but they are still filling and they have enough protein in them to fuel a nice hike or workout. Furthermore, the following vegan soups are rich in vitamins, polyphenols and antioxidants that are anti-aging and help fight disease. As they contain little fat, they can also facilitate weight loss.
Although these soups are vegan, you can up the B-vitamins, collagen and protein content of them by using the bone broth of your choice. Chicken bone broth would suit any of these recipes just fine.
Wherever you can, use organic ingredients in these soups to amplify their nutrition.
2 tablespoons extra-virgin olive oil
20 spears of white or green asparagus, chopped with tough parts discarded
1 large yellow or white organic onion, diced
1 large organic leek, sliced thinly
8 golf ball sized organic russet potatoes, cubed
5 cups organic vegetable broth
1 tablespoons organic fresh thyme, chopped
2 teaspoons organic fresh marjoram, chopped
1 teaspoon of red pepper flakes,
Heat the olive oil over low heat. Add onions, leeks, asparagus and potatoes and cook until soft. Add broth, herbs and crushed red pepper. Cook until all the vegetables are soft.
Ladle the soup into a blender a puree until smooth. Serve with a sprig of thyme and a grind of crushed black pepper on top.
Roasted Tomato Basil Soup
2 pounds organic tomatoes, sliced
4 tablespoons extra virgin olive oil
1 medium yellow sweet onion, diced
6 organic garlic cloves, minced
1 tablespoon fresh thyme, minced
1 10-ounce can organic crushed tomatoes
2 cups fresh organic basil leaves, chopped
3 cups organic, gluten-free vegetable broth
salt and pepper to taste
Preheat oven to 350 F. Spread tomato halves on a baking sheet and drizzle with olive oil. Season with salt and pepper and roast for 60 minutes.
Heat olive oil in a large pot; add onion and sauté until brown. Stir in garlic, thyme, crushed tomatoes, basil and more salt and peppers. Simmer about ten minutes and then add the broth and roasted tomatoes.
Pour mixture into a blender and process until smooth. Return to pot to warm and then ladle into bowls to serve. Garnish with sprigs of basil
Spinach Lemon Soup
Note that you can serve this soup hot or chilled with a dollop of sour cream.
2 tablespoons of extra-virgin olive oil
1 large sweet yellow or white onion, finely chopped
6 cups spinach, washed
2 organic scallions, sliced diagonally
¼ cup of uncooked large sized Italian Orzo pasta
1 cup of fresh or frozen peas
3 tablespoons of dill, chopped
4 cups organic vegetable stock
1 cup unflavored almond milk or cashew milk
Nutmeg to taste
Peel of half of an organic lemon, grated
Warm the oil in a large saucepan and sauté the onion until tender.
Add the spinach and stir until it wilts. Add the rice and peas and toss well. Stir in the dill. Uproar in the vegetable stock and add salt, pepper and nutmeg to taste. Stir in the lemon peel.
Bring to a boil, reduce the heat and simmer for 30 minutes or until the orzo is fat and tender.
Puree the soup in a food processor. Chill for one hour or serve hot
Before serving, stir in 1 cup of plain almond milk. Taste, adjust seasonings and serve with a sprinkling of scallions.
Of course, before you make any recipe you should be fully aware of its nutritional value and substitute wherever necessary if you allergic to any ingredients.
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