10-07-2005, 06:22 AM
Chilled Salsa SoupIngredients: 4 Cucumbers 4 4 green bell peppers 4 Pack of JUVO 1 cup fresh cilantro leaves 2 cups diced scallions 1/2 cup Mexican-style canned mild green chiles2 cloves garlic1 Tbs. white wine vinegar 1. Cut cucumbers in half lengthwise and slice into chunks. Dice bell peppers. Place cucumbers, peppers, cilantro, scallions and green chiles in blender or food processor add 1 pack of JUVO and zip till smooth. 2.Add garlic, vinegar, salt, oil and mix well. 3.Add water, taste and adjust seasoning with salt and vinegar. Thin soup by adding more water if needed. 4. Fill two ice-cube trays with chilled soup and freeze overnight. 5. Pack frozen cubes with chilled soup in large insulated containers. At serving time, pour soup into cups and top with a large spoonful of salsa. Miso Noodle SoupMakes a good six bowls - a very nutritious soup aiding digestion.Ingredients:about 3 pints of water1 onion, chopped4 carrots finely cut into inch long strips4 sticks of celery cut up much the same as the carrotsabout 10 kale leaves (or other green veg like brocolli or cabbage)about a cup of dried corn/rice noodles (you can substitute any but these are great)2 tablespoons of fresh miso (the fresh has the best taste and texture but is the domain of health food shop fridges - you can buy dried miso soups and noodles in many supermarkets)a little seasalt as desiredBring the water to the boil as you prepare and add the vegetables and noodles. Let simmer for about 10 minutes then mix the miso in a cup of hot but not boiling water to disolve it. Take the soup off the heat once the noodles are soft and mix in the miso and salt.Carrot and Butterbean SoupMakes about 6 big bowls - was a lovely supper with some rice salad and a vegan sausage roll as described by the Vegan VillageIngredients:1 tablespoon of sunflower oil1 onion, chopped4 cloves of garlic, chopped about 8 large to medium carrots, scraped and cut up into chunks1 tin of cooked butter beans (large limas), about 400g2 pints/4 cups/1200ml of water approxa little seasalt as desiredFry the onion and garlic in the oil for a few minutes and then add the carrot and stir well. Add water and bring to the boil - turn down to simmer and cook for about 15 minutes until the carrot is cooked through. Add the beans and cook for a further 5 minutes or so until they are properly heated through. Season and liquidise - was nice left a little rough but you might prefer to keep going until smooth.Butternut SoupVery simple but also very tasty and nourishing! Nice on its own or with some rice or pasta popped on the top.Ingredients:1 tablespoon of sunflower oil1 onion, chopped4 cloves of garlic, chopped 1 butternut squash, peeled, deseeded and roughly chopped2 pints/4 cups/1200ml of water approxsalt and pepper as desiredFry the onion and garlic in the oil for a few minutes and then add the squash and stir well. Add water and bring to the boil - turn down to simmer and cook until the squash is tender (about 20 minutes). Alternatively, if making in advance you can slow cook by bringing to the boil and then turning off and leaving for at least an hour. Season and liquidise until smooth.Spiced Carrot and Celery SoupColourful, lively and warming.Ingredients:1 tabespoon of olive oil1 large onion, chopped2 cloves of garlic, chopped 1 teaspoon of curry powder6 medium carrots, roughly chopped4 large sticks of celery, cut into pieces2 pints/4 cups/1200ml of waterseasalt to tasteFry the onion and garlic in the oil for a few minutes and then add the curry powder and stir to release the flavours. Add the carrots, celery and water and cook gently until the vegetables are tender. Whizz up in a liquidiser/blender until smooth and add salt.Minted Noodle SoupAlthough a hot dish it is nice for summer days as the mint is refreshing. This does make a large pot - it worked out well for a family of four to have over two lunches, storing it in the fridge overnight. Ingredients:250g/6oz (half a standard pack) of spaghettiapprox 9 or 10 cups of water/about 4 pints4 cloves of garlic, very finely chopped 1 large onion, chopped5 sticks of celery, diced quite smalla good handful of fresh mint (or 3 teaspoons of dried)seasalt to tasteBreak the spaghetti up into small pieces (about 6 cm./2 inches long) into a large saucepan. Cover with the water and turn up the heat to full. Bring to the boil while you prepare and add the other ingredients with the exception of the mint. Once boiling turn down to simmer for about 15 minutes until everything is cooked. Add the mint and cook for a further 2 or 3 minutes and serve sprinkled with generous amounts of chopped fresh parsley (optional but it was really good!).Lentil, Garlic and Rosemary SoupA cleansing and fortifying soup for the winter, combining the immune boosting properties of garlic and rosemary with the nutritious content of the lentils and carrots (zinc, iron and carotenes) . This recipe makes a large pot of soup - will feed 6 people at 2 sittings or you could freeze half for later.Ingredients:500g/12oz/2 cups of red lentilsapprox 9 or 10 cups of water1 whole bulb of garlic, peeled and finely chopped either a large sprig of fresh rosemary, finely chopped or two teaspoons of dried4 medium carrots diced quite smallseasalt to tastePlace the lentils in a large saucepan and cover with the water - bring to the boil while preparing the other ingredients. Reduce to a simmer and add the garlic, rosemary and carrots. Cook for a further 20 minutes until everything is ready and add the salt.Yellow Split Pea SoupA simple warming, filling soup for winter days.Ingredients:2 cups of dried yellow split peas, washed and soaked in water overnight5 or 6 cups of water1 large onion, chopped3 carrots, chopped small1 small turnip (or neep!) cut into small cubesSalt and pepper to tastePlace the split peas in a large saucepan and cover well with water. Bring to the boil, reduce to a simmer and cook for about an hour or until the peas are soft and starting to go a bit mushy. Add the onion, carrots and neep and cook for a further 20 minutes until everything is tender. Season and enjoy with wholemeal bread.Vegetable and Barley SoupIngredients:5 or 6 large potatoes, peeled and cubed2 leeks cut into round slices3 carrots, roughly chopped5 celery sticks, cut onto chunks1 cup of dried pearl barley2 heads of swiss chard (or similar green leaf such as leaf beet or a couple of handfuls of spinach), choppedenough water to coverSalt and pepper to tasteVery simple to prepare this one! Place all your vegetables except the chard in a large pan with the barley. Cover well with water, boil and simmer until everything is cooked. Add the chard and salt and cook for another 5 minutes. Leek, Potato and Pea SoupA chunky, filling winter soup. These quantities make a large pan of soup - they can easily be reduced by half if desired.Ingredients:2 tablespoons of sunflower oil2 medium leeks, sliced widthways into thin round slices2 or 3 cloves of garlic (crushed, optional)6-8 large potatoes, cut into chunks (about 2 or 3 cm.)2 tablespoons of white flour1 cup of frozen peas5 or 6 cups of waterSalt and pepper to tasteCook the leeks and garlic, if using, in the sunflower oil for a few minutes then stir in the flour. Add one cup of water and stir well to blend. Add the potatoes and the rest of the water (you may need to adjust the quantity slightly - make sure all the vegetables are well covered). Bring to the boil, stirring occasionally to prevent sticking, and then turn down to simmer until the potatoes are just about cooked. Finally add the peas and cook for a further few minutes until tender. Season to taste. Sweet Potato and Tomato SoupThis soup is rich in vitamins A, C and E and also quite high in iron. If topped with pasta or rice it is also a good source of protein and carbohydrate.Ingredients:A little olive oil1 onion2 or 3 cloves of garlic (optional)2 or 3 large sweet potatoes (the pink fleshed variety), peeled and roughly chopped1 tin of tomatoes (approx. 400g/12oz)Salt and pepper to tasteFry the onion and garlic in the olive oil for a few moments. Add the sweet potatoes and tomatoes and simmer until the potatoes are just tender. Add the salt and pepper and liquidise until smooth. My family loves this soup with some whole-wheat pasta and fresh herbs on top, but you could also use rice or just have it on it's own with some bread.Peppery Pumpkin Soup Ingredients:2 onions, choppedA little vegetable oil or vegan margarineThe flesh of 1 pumpkin3 to 4 cups of soya milkseasalt to tastefreshly ground black or mixed pepper to taste (we like lots)Fry the onion in the oil or margarine for a few minutes until soft then add the pumpkin and salt and cook for a further few minutes. Add the soya milk and bring to the boil - reduce heat and simmer gently until the pumpkin flesh is soft. Place the soup in a liquidiser and blend until smooth and frothy. Add the pepper - we find it a good idea to let everyone add their own.Basic Tattie SoupThis is so basic it hardly constitutes a 'recipe'! It is very simple and fairly bland - children love it.Ingredients:Onions (1 or 2), choppedA little sunflower oilPotatoes (2 lb/1 kilo/6 cups), cut into chunksCarrots (about 1 lb/450g/3 cups), cut into chunksTurnip (8oz/200g/1 cup) - optionalKale (or dark green cabbage) choppedGarlic to taste, choppedHerbs of your choice, fresh or dried (we tend to use sage)Seasalt to tasteFry the onion in the sunflower oil for a few minutes to seal the flavour then place all the other ingredients except the kale or cabbage in a pan and cover with water. Bring to the boil and simmer until the vegetables are cooked (15 - 20 minutes). Add the green vegetables 5 - 10 minutes before cooking is finished to prevent them being over-cooked. Mash well.The quantities given make quite a large pan of soup - we eat half one day and store the rest in the fridge until the next day - you may wish to change the quantities to suit your needs.Cream of Nettle SoupDon't worry - they don't sting when cooked! Nettles are very nutrient rich and of course - free! Don't gather them beside a busy road where they will have been contaminated by traffic fumes - we pick them in our garden. If you keep cutting them from springtime you get a regular supply of fresh leaves. Ingredients:2 tablespoons of vegan margarine or oil2 tablespoons of white flour1 onion, roughly chopped2 cloves garlic, choppedFreshly picked and washed young nettles (several good handfuls - picked with gloves and caution!)2 cups soya milk1 cup water or stocksalt and pepper to tasteFry the onion and garlic in the oil or marg. for a few minutes then stir in the nettles (no need to chop or remove stalks) until they soften. Stir in the flour and gradually add the soya milk and water or stock, stirring all the time. Add seasonings and liquidise. Tomato and Avocado Soup This soup also contains vitamins A, C and E and is highly nutritious, as it is completely raw.Ingredients:1 large or 2 small avocadosI tin of tomatoes A good handful of fresh lovageParsley to taste1 stick of celerysmall amount of seasalt1 cup of apple juice1 cup of waterPlace all the above in a blender and liquidise until smooth. Can be served chilled.Carol's Minestrone SoupIngredients:1 onion, chopped1 clove of garlic, minced 1 leek, sliced1 carrot, diced1 pepper, diced1 potato, diced or new potatoes, sliced1 small can sweetcorn1 small can black eyed beans1 handful of pasta2 1/2 pints/7 cups of good stock (marigold vegan powder)Adjust stock to taste may need more/less1 heaped teaspoon of marmitemixed herbssalt and pepperFry onion and garlic, add other ingredients, expect beans and pasta and cook for approx 15/20 mins until vegetables are tender. Add beans and pasta cook for another 10/15 mins. Serve with nutritional yeast on top or with crusty bread.
