Category Archives: Soups

Spicy 13 Bean Vegan Chili Soup

- Happy Cinco De Mayo!

Ingredients:

·       1 tbsp oil

·       1-3 cloves garlic, pressed (I used 3)

·       2 bell peppers, chopped(I used 1 red & 1 Green)

·       1 sweet onion, chopped

·       3 carrots, grated

·       1 tbsp cumin

·       3 tbsp chili powder

·       pinch sea salt

·       pinch cayenne

·       Bob Millers 13 Bean Soup Mix contains navy, black, red, pinto, baby limas, large limas, garbanzo, red lentils, great northern, kidney beans, black-eyed peas, yellow splits, green splits, and lentils.*Pinto Beans or White beans with work (13oz,1pund)

·       4 diced tomatoes

·       2 tsp oregano

·       1 tbsp unsweetened cocoa powder

·       juice of 1 lime (optional, I didn’t include)

·       Secret Ingredient –> 2 tbsp CHIA SEEDS (Thickens the soup)

Directions: In a large pot, first cook beans and heat over medium. After there cooked or almost done add garlic, peppers, onion, carrot and sauté until everything is soft, approximately 5 minutes. Add the rest of the ingredients, cover, and cook for about 30-40 minutes on low to medium heat.

Curry Lentil Soup 

-Healthy, good source of protein, fiber, calcium, phosphorus, magnesium, vitamin B and iron.

This soup is good to eat for dinner. Its filling and light.

Adapted from Bon Appetit./ Ohsheglows*modified

Ingredients

·      3 tablespoons olive oil, divided

·      1.5 chopped onion,

·      1 medium carrot, finely chopped/ or 1 cup of baby carrots

·      3 celery stalks chopped

·      4 large garlic cloves, chopped, or pressed * more or less

·      2 tablespoons (or more) curry powder

·      1tsp of cumin

·      1tsp of red pepper flakes ( optional)

·      1 cup uncooked green lentils

·      4 1/4 cups (or more) water, divided / vegetable broth

·      2 green onions, thinly sliced

·      1/4 teaspoon cayenne pepper

·      3 Bay leaves

·      3 diced tomatoes

·       1 lemon, cut into 6 wedges

·      Dash of ground pepper/salt

1. Heat olive oil in heavy large skillet or pot over medium heat. Add chopped onion, optional celery, and carrot and sprinkle with salt and pepper. Cook until onion is translucent, stirring occasionally, about 5 minutes or so.

2. Add finely chopped garlic and stir until vegetables are soft but not brown, about 5 minutes longer. Reduce heat if necessary to avoid burning.

3. Add curry powder. I started with 1.5 tablespoons. Now, add the rinsed uncooked lentils and 4 cups water. Season with a sprinkle of kosher salt and pepper, add in lemon juice, and bring to a boil. Reduce heat to medium and simmer until lentils are tender, about 30 minutes.

4. When lentils are tender, I poured about half of the soup into my blender and I blended the soup for a minute. I did this to create a very thick texture. After blending, stir the soup back into the skillet/pot and you will have a very thick soup with some chunky pieces left from the soup you did not process.

5. Season to taste with salt, pepper, and additional curry powder, if desired. Sprinkle with thinly sliced green onions and serve with lemon wedges.

Makes about 4-5 cups.