Tag Archives: Vegetarian Soup

Creamy White Bean and Sun Dried Tomato Basil Pesto Soup

This is a comforting and extremely flavorful soup, the white beans give this soup it’s  heartiness and the sun-dried tomato basil pesto gives it a rich flavor.

Creamy-White-Bean-and-Sun-Dried-Tomato-Basil-Pesto-Soup

Here is another recipe that I made up due to the fact that I always have too much pesto in the refrigerator.  Hummm, I wonder why, lol!

Creamy-White-Bean-Sun-Dried-Tomato-Basil-Pesto-Soup

Recipe:  Approx. 10 – 12 servings

  • 3 Cups Dried White Beans
  • 12 + 8 Cups Filtered Water
  • 1/2 White Onion
  • 2 Cloves Garlic
  • 5 Tablespoons Extra Virgin Olive Oil
  • 1/3 Cup Dry White Wine
  • 1 Vegetable Bullion Cube
  • 1 Recipe Sun Dried Tomato Basil Pesto
  • 1 Cup Greek Yogurt (Greek is much creamier than regular yogurt) or Sour Cream
  • 1/2 Fresh Squeezed Lemon Juice
  • 1 Teaspoon Paprika
  • 1/2 Teaspoon Cayenne Pepper
  • 1 1/2 Tablespoon Sea Salt or to taste
  • 1/2 Teaspoon Black Pepper

Instructions:

Measure the white beans and sort thru to make sure there are no rocks then rinse and drain

Add 12 cups of water and bring to a boil on med-high heat, continue boiling until beans are soft adding the other 8 cups of water as the beans soak it up (make sure and keep an eye on them)

Make the pesto (I often make this the day before) make sure to puree really well

Dice the onion and mince the garlic, put them into a saute pan with 3 tablespoons of olive oil and heat on med-low heat

Saute until really soft and the garlic is beginning to become golden then add the wine and bullion cube, smash the bullion well and saute until syrupy.

Take some of the bean water and mix it with the yogurt or sour cream otherwise it wont dissolve very well

When the beans are cooked add the onion mix, pesto, yogurt or sour cream and spices

Health Benefits:

White Beans are a super source of dietary fiber, which is good for the prevention of constipation, also helps digestive disorders like irritable bowel syndrome and diverticulosis. They are great for heart health because of their significant amounts of folate (support of red blood cell formation, one cup of the cooked beans provides 63.7% of the recommended daily intake for folate) and magnesium (lowers blood pressure). They are good for helping insulin resistance, hypoglycemia or diabetes, and help you balance blood sugar levels while providing steady energy.

Sun-Dried Tomatoes are very high in anti-oxidants; just one cup has 23 percent of the recommended daily intake of vitamin C and 16 percent of vitamin A.  The Vitamin C in dried tomatoes helps your body absorb the high iron content as well. They are high in potassium which helps prevent and lower high blood pressure. These tomatoes are very high in dietary fiber compared to raw tomatoes.

Fresh Basil has anti-aging, anti-inflammatory and anti-bacterial properties.  The herb contains exceptionally high levels of beta-carotene and vitamin A and is rich in zea-xanthin an anti-oxidant that helps protect age-related macular disease.  It has a good amount of Iron and also helps to detoxify the liver.  It contains phytochemicals that may lower cortisol, a hormone secreted when you’re stressed that causes weight gain, so add some fresh basil to you water or tea.

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Butternut Squash Soup Topped with Cilantro Coconut Gouda Pesto

This is a unique take on a butternut squash soup with the cilantro coconut gouda pesto.  I made the soup a savory style instead of the classic slightly sweet style.

Butternut-Squash-Soup-Topped-with-Cilantro-Coconut-Gouda-Pesto

Butternut-Squash-Soup-and-Cilantro-Coconut-Gouda-Pesto

Recipe - Serves approx. 6 – 8 servings

  • Cilantro Coconut Gouda Pesto
  • 1 Butternut Squash
  • 1 Yellow Onion
  • 1/3 Cup Dry White Wine
  • 1/4 Cup Extra Virgin Olive Oil
  • 2 Unsalted Vegetable Bullion Cubes
  • 2 Cloves Garlic
  • 4 Cups Filtered Water
  • 4 Tablespoons Butter (optional)
  • 1 1/2 Teaspoons Sea Salt or to taste
  • 1/2 Teaspoon Paprika
  • 1/4 Teaspoon Cayenne Pepper
  • 1/4 Teaspoon Black Pepper

Instructions:

Start by making the Cilantro Coconut Gouda Pesto (you can do this the day before if you want)

Pre-heat the oven to 400 degrees

Cut off the stem and the bottom of the squash and peel with a peeler.  Cut in half and scoop out the seeds then cut in to approx. 1 inch chunks and put in to a bowl with 2 tablespoons of each olive oil and wine.  Toss together coating the squash

Put the squash on a baking sheet and bake on the middle rack for 25 minutes then move to top rack for 10 minutes

While the squash is baking, dice the onion and mince the garlic  (or use a garlic press)

Saute the onions, the garlic and olive oil.  Heat on med heat until onions are soft

Add the wine and bullion cubes the stir until wine is reduced and set aside

When the squash is done let cool then puree in a food processor or blender with the onions

Transfer to a soup pot and add the remaining ingredients and cook until hot.

Mix a 1/2 a teaspoon of pesto with 1/2 teaspoon olive oil per cup of soup (or more if you like) and drizzle on top and sprinkle with paprika

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Yellow Moong Dal Soup

 Yellow Moong Dal soup is a staple in India made from a yellow split lentils with very limited spices.  It is not only really tasty but super nutritious!

Moong-Dahl-Soup

 Soak the dal for a 1/2 hour in 12 cups of water

While the dal is soaking, dice the onion, mince the garlic (or use a garlic press) grate the ginger and mince the serrano peppers and set aside

In a saute pan on med heat add the cumin seeds and mustard seeds stir until a bit of popping or fragrant

Next add the onion, the garlic and olive oil.  Heat on med heat until onions are soft

Add to the onions the wine, bullion cubes, and ginger.  Stir until wine is reduced and set aside

Core the tomatoes and cut in half then with the cut side grate on a cheese grater and discard the skins

When the dal is ready to cook add the turmeric, tomato and chili and bring to a boil then immediately turn down to medium heat and cook the dal for 20 – 30 minutes or until soft

Add 2 more cups of water to the onions to get all the flavors from the pan and add to the dal

Add the lemon juice and cook for a few more minutes to incorporate flavors

I puree this soup but you can leave it if you like more texture

Garnish with chopped cilantro (optional)

Dahl-Soup

Recipe - 8 – 10 Servings

  • 3 Cups Yellow Moong Dal ( Yellow Split Lentils )
  • 14 Cups Filtered Water
  • 4 Large Tomatoes
  • 1 White Onion
  • 3 Tablespoons Extra Virgin Olive OIl
  • 1/3 Cup Dry White Wine
  • 1 Inch Ginger
  • 6 Cloves Garlic
  • 2 – 3 Serrano Chilies
  • 3 Vegetable Bullion Cubes Unsalted
  • 2 Tablespoons Turmeric Powder
  • 1 Tablespoon Yellow Mustard Seeds
  • 1 1/2 Teaspoons Cumin Seeds
  • 1 Teaspoon Chili Pepper Flakes
  • 2 Tablespoons Fresh Squeezed Lemon Juice
  • 2 Tablespoons Sea Salt or to taste
  • Cilantro (Optional)

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Mexican Style Split Pea Soup

This is a different take on the classic split pea soup that you will love!  It is a bit spicy and slightly smoky from the chipotle hot sauce and is very flavorful with the addition of purred roasted poblano.

Mexican-Style-Split-Pea-Soup

 First roast the poblano and put in a covered dish to steam

 Start by measuring and sorting thru the peas to make sure there are no rocks.  Rinse them and add the 13 cups of filtered water.  Cook med-high heat and bring to a boil then reduce heat to medium and simmer for 45 minutes to an hour

Remove stem and seeds from poblano and set aside

Start the chipotle hot sauce  or make the day before. ( We also use it in our 4 Bean Vegetarian Chili )

Chop the onion in small pieces and mince the garlic and serrano peppers then add to a saute pan with the olive oil and cook on med-low heat.

Continue to check the onions and cook until soft and then add the white wine and bullion cubes

Cook until syrupy

Continue with the chipotle hot sauce

When the peas are cooked add the chipotle and poblano in a food processor or blender along with half the peas and puree.  ( You can leave the peas if you like more texture or even puree it all )

Pour back into the pot and add the corn, pico de gallo and salt

 Garnish with minced fresh red bell pepper

Mexican-Split-Pea-Soup

Recipe - 8 – 10 Servings

  • 3 Cups Dried Split Peas
  • 13 Cups Filtered Water
  • 1 Cup Chipotle Hot Sauce
  • 1/2 White Onion
  • 2 Poblano Pepper
  • 2 Cups Pico De Gallo (Optional, but soooo good)
  • 1/2 – 1 Cup Fresh or Frozen Corn (Optional)
  • 3 Cloves Garlic
  • 1 – 2 Serrano Peppers
  • 1/3 Cup Dry White Wine
  • 2 Bullion Cube salt free
  • 2 Tablespoons Sea Salt

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Caramelized Herb Tomato Soup

Such a garden fresh silky tomato soup that is warm and comforting.  There is no need for cream with the added flavor of the roasted tomatoes and fresh basil!

Caramelized-Herb-Tomato-Soup

Caramelized-Herbed-Tomato-Soup

Caramelized-Tomatoes

 

Recipe:  2 to 4 Servings

  • 8 Large Tomatoes
  • 1/2 White Onion
  • 1/3 Cup Dry White Wine
  • 1 Cup Filtered Water (Optional)
  • 2 Tablespoons Extra Virgin Olive Oil
  • 3/4 Teaspoon Sea Salt or to taste
  • 1/4 Teaspoon Black Pepper

Instructions:

Start by making the Caramelized Herb Tomatoes, using the amount of tomatoes below, cut in thirds

Bake for 40 minutes on 325 and 10 minutes on 400, so you have more water from the tomatoes than you would if you fully caramelized them

When the tomatoes are done let cool then peel off the skins

While the tomatoes are in the oven dice the onion then add to a large sauce pan with the olive oil.  Saute until soft then add the wine and reduce until syrupy.  Set aside

 Add everything to a food processor or blender in 2 batches and puree until smooth.

Pour back in to the sauce pan, cook until hot.

Enjoy with Crostinis or a grilled cheese sandwich : )

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Roasted Poblano White Bean Soup

 This thick creamy soup is perfect for those fall and winter days.  The roasted poblano peppers add such a depth of flavor and the jalapeno pepper add just a touch of heat.  It is perfect with some crunchy crostinis.

Roasted-Poblano-White-Bean-Soup

I made a pretty big batch or the  Roasted Poblano Cilantro Salsa and I was trying to think of a recipe to use it in.  I though it would pair well with the white beans and it did!  I absolutely love this soup!

Roasted-Poblano-White-Bean-Soup

Recipe – 8 – 10 Servings

  • 12 Cups Filtered Water plus 4 Cups
  • 1 1/2 Cups Dried White Beans
  • 1 Recipe Roasted Poblano Cilantro Salsa
  • 2 Poblano Peppers
  • 1 Jalapeno Pepper
  • 2 Cups Shredded Jack Cheese (Optional)
  • 2 Cloves Garlic
  • 2 Vegetable Bullion Cubes Salt free
  • 1/4 Cup Extra Virgin Olive Oil
  • 1 Tablespoon Sea Salt or to taste
  • 1/8 Teaspoon Black Pepper or to taste

Instructions:

Sort thru to remove any rocks and rinse the white beans then add the 12 cups of water.  Cook on med-high heat for approx. 1 1/2 hours or until soft

While beans are cooking make the Roasted Poblano Cilantro Salsa.

 Roast the 2 poblano at the same time you roast the Poblanos for the salsa

Remove the stems and seeds from the poblanos and cut into small cubes and set aside until the beans are cooked

Dice the jalapeno

When the beans are soft add the 4 cups of water and turn down to medium heat.   In a small bowl add some bean water and the bullion cubes and mash the best you can then add to the beans along with everything else and stir in the cheese a little at a time

Health Benifits:

White Beans are a super rich source of dietary fiber, which is good for the prevention of constipation, also helps digestive disorders like irritable bowel syndrome and diverticulosis. They are great for heart health because of their significant amounts of folate (support of red blood cell formation, one cup of the cooked beans provides 63.7% of the recommended daily intake for folate) and magnesium (lowers blood pressure).  They are good for helping insulin resistance, hypoglycemia or diabetes, and help you balance blood sugar levels while providing steady energy.

Poblano Peppers are extremely high in vitamin C; just one pepper has 95% of your daily value. They are great for your immune system; poblanos help reduce inflammation like in arthritis and asthma. They contain lycopene (a powerful antioxidant, giving many fruits and vegetables their color, especially tomatoes), which is great for the prevention of cancers in the bladder, prostate, cervix and pancreas. They are also helpful with increasing oxygen so the body can burn more calories 20 minutes after eating peppers.

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Potato Cheddar and Roasted Pepper Soup

This soup will satisfy your comfort food cravings

Potato Cheddar and Roasted Pepper Soup - Recipe at cali-zona.com

  • 10 Cups Filtered Water
  • 4 Large Russet Potatoes
  • 1 Red Bell Pepper
  • 1 Yellow Bell Pepper
  • 1 Poblano Pepper
  • 2 Cups Frozen Corn
  • !/2 White Onion
  • 3 Cups Cheddar Cheese
  • 2 Cups Low Fat Milk
  • 1/4 Cup Dry White Wine
  • 3 Tablespoon Extra Virgin Olive OIl
  • 3 Cloves Garlic
  • 1/2 Teaspoon Black Pepper
  • 1 1/2 to 2 Tablespoons Sea Salt or to Taste

Instructions:

Start by peeling the potatoes and cut into cubes

Place the potatoes in filtered water on high heat, bring to a boil, reduce heat to medium and cook for 10-15 minutes or until potatoes are tender.

Test the potatoes with a fork and keep an eye on them so as not to over cook.

Dice the onion and mince the garlic ( or use a garlic press) add to sauté pan with olive oil and sauté until soft.

Add wine and cook until reduced until it has a syrupy consistency, when done turn off heat

You can roast the peppers at the same time you are sautéing the onions & garlic to save time just make sure to keep an eye on everything.  Or you can wait until the onions are done if you prefer.

Dice the peppers into small cubes and set aside

Take half of the potatoes and some water then puree in food processor or blender

Pour pureed potatoes back in the pot and add the low-fat milk and cheese, cook until cheese is melted

Add the remaining ingredients and Voila!  Yummm!

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Indian Spiced Red Lentil Soup

This soup has a variety of flavorful and aromatic spices.  It is a vegan soup bursting with flavor!  Serve it with our Coconut Rose Jasmine Rice for truly unique meal.

Indian-Spiced-Red-Lentil-Soup

Indian-Red-Lentil-Soup

Recipe - 8 to 12 Servings

  • 2 Bunches Cilantro Steams (optional)
  • 12 Cups Filtered Water
  • 3 Cups Red Lentils
  • 1/2 White Onion
  • 2 Vegetable Bullion Cubes
  • 2 – 3 Garlic Cloves
  • 2 Teaspoons Fresh Ginger
  • 2 – 4 Serrano Chilis
  • 1 Cup Crushed Tomatoes (we like Eden in the Glass Jar)
  • 3 Tablespoons Turmeric
  • 1 Tablespoon Garam Masala
  • 2 Teaspoons Coriander Seeds or 1 Teaspoon Powder
  • 1 Teaspoon Cumin Seeds
  • 1 Tablespoon + 1 Teaspoon Sea Salt or to taste
  • 1/4 Cup Expeller Pressed Grapeseed Oil

Instructions:

Put cilantro stems in water and bring to a boil then remove stems (This step is optional)

Rinse the lentils and add to stem broth and bring to a boil then turn heat down to medium

Add a bit of lentil water to the bullion cubes, mash well then add to lentils

In a sauté pan add grapeseed oil, coriander seeds (you can put the seeds in a coffee grinder if you prefer) cumin Seeds, turmeric, garam masala.

 Sauté on medium heat until fragrant approximately about 5 minutes.

Mince serranos, grate ginger, mince onions, mince garlic and add to pan then sauté until onions are soft

Add tomato sauce and cook on medium low for about 10 minutes then add to cooked lentils and cook for 20 more minutes on low heat.

If you like a smooth texture to your soup you can put all of it in a food processor (blender or hand blender) to puree` or only use half for a slightly textured soup or leave it if you like it that way.

Health benefits:

Red lentils are full of protein, selenium and iron. They are loaded with fiber in fact a half of a cup provides around a third of your daily requirements.  They reduce the risk of heart problems also helpful in lowering cholesterol levels.  Red Lentils also help in the functioning of the digestive system.  They are a nutritional fountain of youth and they help you maintain a healthy immune system.

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Zesty Red Lentil Tomato Soup

This such a great comfort food soup!!!

Red-Lentil-Tomato-Soup

This is one of my all time favorite soups and one of my staples I make quite often.  It goes great with a dry white wine or a light red like a Pinot Noir.

Zesty Red Lentil Tomato Soup - Recipe at Cali-zona.com

Recipe – 8 – 12 servings

  • 3 Cups Red Lentils
  • 12 Cups Filtered Water
  • 1 Recipe Marinara Sauce
  • 4 Small Potatoes
  • 3 Large Carrots
  • 1 Cup Frozen or Fresh Corn
  • 3 Cloves Garlic
  • 2 Vegetable Bullion Cubes
  • 1/4 Cup Olive Oil
  • 1 Tablespoon Garlic Powder
  • 1 Tablespoon Onion Powder
  • 1 Tablespoon Paprika Powder
  • 1 Tablespoon Sea Salt or to Taste
  • Cayenne Pepper to taste (Optional)

* This soup is really good without the vegetables as well.  For extra tomato flavor double the marinara.

Instructions:

Make the Marinara Sauce and simmer

In a soup pot add red lentils, rinse thoroughly and strain

Add water to the pot, whole cloves of garlic and the bullion cubes then bring to a boil, reduce heat to medium for 30 minutes and scoop off the starchy foam

Dice the potatoes and put into a pan with enough water to cover and boil until soft then strain and set aside until the lentils are done

While potatoes are cooking, In a sauté pan add 2 tablespoon of olive oil, carrots & a pinch of salt, then sauté until soft and add to lentils.

Add tomato sauce after lentils are cooked and the potatoes, corn, olive oil and spices

 Simmer for 20 more minutes

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Sesame Lentil Soup With Pureed Roasted Red Bell Peppers

If you’re someone who doesn’t like brown lentil soups, you must try this one before giving up on them! It is incredibly tasty!

Sesame-Lentil-Soup-With-Pureed-Roasted-Red-Bell-Peppers---Recipe-at-cali-zona.com

I use to make this soup in my restaurant and we sold out every time!  It has a whole different flavor than your typical lentil soup with the yummy Asian flavors.

Sesame-Lentil-Soup

Recipe: 8 – 10 servings

  • 3 Cups lentils
  • 12 + 2 Cups Filtered Water
  • 4  Roasted Red Bell Peppers
  • 4 Carrots
  • 1 Cup Frozen Corn
  • 1/2 Cup Toasted Sesame Oil
  • 1/4 Cup Brown Rice Vinegar
  • 1/3 Cup Soy Sauce
  • 3 Cloves Garlic
  • 1 Tablespoon Sea Salt
  • 2 Teaspoons Sriracha Hot Chili Sauce (Optional)
  • 1 Cup Sesame Seeds (Optional)

Instructions:

Boil lentils for 25 minutes on medium high heat then add 2 more cups of water

While lentils are cooking Roast OG Red Bell Peppers or use already roasted jarred red bell peppers (if jarred in oil, make sure to drain it)

Brown hulled sesame seeds in frying pan on medium heat till golden (optional)

Puree red bell peppers in food processor then add puree to soup and stir well

Add toasted sesame oil, brown rice vinegar, soy sauce, sea salt and sriracha hot sauce

Slice carrots and add to a saute pan add carrots, 1 tablespoon of sesame oil, 1 teaspoon soy sauce

Saute for 5 minutes then cover and let steam for 10 more or until soft

Add the carrots and corn to soup

Health benefits:

Lentils have very high levels of soluble fiber and a good amount of insoluble fiber, which is a very good source of cholesterol-lowering fiber helps stabilize blood sugar levels giving you a steady steam of energy.  A half-cup provides about a third of the daily requirements.  Not only is the fiber good for your heart the amount of folate and magnesium is very beneficial for cardiovascular health. Lentils provide a steady stream of glucose to your brain.  Glucose is a sugar and key source of energy for cells in the body, and is the only fuel your brain can use.  The high fiber regulates the release of the glucose, providing a steady stream of fuel that powers your brain cells, and is a key component in keeping your brain in excellent shape. They are loaded with an impressive amount of blood-fortifying iron and when paired with a food containing vitamin C, like citrus fruits or peppers the iron is enhanced, which can also increase your energy.  They are also a good source of potassium, calcium, zinc, niacin and vitamin K. They are truly a nutritional fountain of youth. Lentils originated in Southwestern Asia along the Indus River have been eaten for over 8000 years

Bell Peppers are matured green bell peppers and have more nutrition as they mature.  They are super high in vitamin A which helps to support healthy eyesight, especially night vision and are extremely high in vitamin C, so much so they have twice as much as an orange which makes it really good for the skin.  Red peppers are one of the highest veggies in lycopene, and have been successfully tested in the prevention of many cancers.  They have a good source of the antioxidant mineral manganese and B-complex and vitamin E.  They help reduces ‘bad’ cholesterol, helps controls diabetes and helps reduce pain.  They are also a good source of fiber, folate, vitamin K, molybdenum and manganese.

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