fresh or frozen organic corn kernels (thawed), plus more for optional garnish
1 small shallot
1 ripe avocado, plus more for optional garnish
Scallions or fresh cilantro, optional
Puree all ingredients in a blender until smooth. Ladle into bowls and sprinkle with scallions, diced avocado, and corn kernels.
VARIATION:
For even more flavor, add some sun-dried tomato powder and chipotle powder.
Zingy Italian White Bean Soup
----
MOIRA NORDHOLT | THE FEEL GOOD GURU
----
THIS RECIPE BEGINS the night before, when you will need to wash your dried cannellini beans and cover them in water to soak. Start cooking them a little while before you begin chopping vegetables, and they should be ready by the time you’re ready to make your soup.
SERVES 2 GENEROUSLY
1 cup dried cannellini beans (white Italian kidney beans), soaked
1 unsalted vegetable bouillon cube
4 garlic cloves, minced
Half a red onion, diced
2 stalks celery, diced
3 stalks fresh fennel, or half a fennel bulb, diced
1 zucchini, diced
1 bunch of fresh spinach, chopped
1 teaspoon oregano
4 fresh sage leaves, chopped
1 teaspoon parsley
Splash tamari
1 teaspoon sea salt
Freshly ground black pepper
1 lemon
1. Drain the beans, then put them in a pot, cover with water, and bring to a boil. Lower the heat and simmer until al dente.
2. In a large soup pot, dissolve the bouillon cube in ¼ cup water over medium heat. Add garlic and onion. Cook, stirring constantly, until they sweat. Add celery and fennel with a pinch of sea salt. Allow the vegetables to heat through and soften. Cover the vegetables with spring water and bring to a boil. Simmer for 5 or 10 minutes.
3. Add zucchini, spinach, cooked beans, oregano, sage, parsley, tamari, sea salt, and black pepper. Simmer for another 5 minutes, or until the zucchini is cooked but not mushy. Turn off the heat. Squeeze the juice of a whole lemon into the soup. Adjust the seasonings to your liking and serve.
Lentil Soup
----
CHEF DEL SROUFE | WELLNESS FORUM FOODS
----
LENTILS, A SMALL but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. They are quick and easy to prepare and readily absorb a variety of flavors from other foods and seasonings.
SERVES 6
1 large onion, finely diced
2 medium carrots, finely diced
2 celery stalks, finely diced
3 garlic cloves, minced
3 tablespoons tomato paste
2 bay leaves
1 teaspoon fresh thyme, minced
1 teaspoon fresh tarragon, minced
¼ bunch of fresh parsley, finely chopped
1½ cups green lentils
2 quarts vegetable stock
1½ teaspoons sea salt
2 tablespoons Dijon mustard
Black pepper
1. Sauté the onion, carrot, and celery in a large soup pot over medium-high heat for 7 to 8 minutes. If necessary, add 1 to 2 tablespoons of water at a time to keep the vegetables from sticking to the pan.
2. Add the garlic, tomato paste, bay leaves, thyme, tarragon, and parsley. Cook for another minute. Add the lentils, vegetable stock, and sea salt. Bring to a boil, then lower the heat and simmer, partially covered, until the lentils are tender, 25 to 35 minutes. Stir in the mustard and season with black pepper. Remove the bay leaves before serving.
Red Lentil Soup
----
DARSHANA THACKER | AYURVEDIC VEGAN CHEF
----
THE LENTILS AND grain combination make this a hearty one-dish meal. You can substitute the vegetables below with other vegetables of your choice. If you’re using barley instead of brown rice, you’ll need to start soaking the barley a few hours before.
SERVES 4 TO 6
¼ cup barley or brown rice
4¾ cups water
1 cup red lentils
½ teaspoon cumin seeds
¼ cup finely chopped onion
¼ teaspoon green chile paste
½ teaspoon grated ginger
¼ cup finely chopped tomato
¼ teaspoon minced garlic
¼ teaspoon turmeric
¼ teaspoon salt
⅛ teaspoon black pepper
¼ cup cauliflower, cut into small florets
¼ cup carrot, cut into small pieces
¼ cup green beans, cut into small pieces
2 tablespoons lemon
1 small shallot
1 ripe avocado, plus more for optional garnish
Scallions or fresh cilantro, optional
Puree all ingredients in a blender until smooth. Ladle into bowls and sprinkle with scallions, diced avocado, and corn kernels.
VARIATION:
For even more flavor, add some sun-dried tomato powder and chipotle powder.
Zingy Italian White Bean Soup
----
MOIRA NORDHOLT | THE FEEL GOOD GURU
----
THIS RECIPE BEGINS the night before, when you will need to wash your dried cannellini beans and cover them in water to soak. Start cooking them a little while before you begin chopping vegetables, and they should be ready by the time you’re ready to make your soup.
SERVES 2 GENEROUSLY
1 cup dried cannellini beans (white Italian kidney beans), soaked
1 unsalted vegetable bouillon cube
4 garlic cloves, minced
Half a red onion, diced
2 stalks celery, diced
3 stalks fresh fennel, or half a fennel bulb, diced
1 zucchini, diced
1 bunch of fresh spinach, chopped
1 teaspoon oregano
4 fresh sage leaves, chopped
1 teaspoon parsley
Splash tamari
1 teaspoon sea salt
Freshly ground black pepper
1 lemon
1. Drain the beans, then put them in a pot, cover with water, and bring to a boil. Lower the heat and simmer until al dente.
2. In a large soup pot, dissolve the bouillon cube in ¼ cup water over medium heat. Add garlic and onion. Cook, stirring constantly, until they sweat. Add celery and fennel with a pinch of sea salt. Allow the vegetables to heat through and soften. Cover the vegetables with spring water and bring to a boil. Simmer for 5 or 10 minutes.
3. Add zucchini, spinach, cooked beans, oregano, sage, parsley, tamari, sea salt, and black pepper. Simmer for another 5 minutes, or until the zucchini is cooked but not mushy. Turn off the heat. Squeeze the juice of a whole lemon into the soup. Adjust the seasonings to your liking and serve.
Lentil Soup
----
CHEF DEL SROUFE | WELLNESS FORUM FOODS
----
LENTILS, A SMALL but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. They are quick and easy to prepare and readily absorb a variety of flavors from other foods and seasonings.
SERVES 6
1 large onion, finely diced
2 medium carrots, finely diced
2 celery stalks, finely diced
3 garlic cloves, minced
3 tablespoons tomato paste
2 bay leaves
1 teaspoon fresh thyme, minced
1 teaspoon fresh tarragon, minced
¼ bunch of fresh parsley, finely chopped
1½ cups green lentils
2 quarts vegetable stock
1½ teaspoons sea salt
2 tablespoons Dijon mustard
Black pepper
1. Sauté the onion, carrot, and celery in a large soup pot over medium-high heat for 7 to 8 minutes. If necessary, add 1 to 2 tablespoons of water at a time to keep the vegetables from sticking to the pan.
2. Add the garlic, tomato paste, bay leaves, thyme, tarragon, and parsley. Cook for another minute. Add the lentils, vegetable stock, and sea salt. Bring to a boil, then lower the heat and simmer, partially covered, until the lentils are tender, 25 to 35 minutes. Stir in the mustard and season with black pepper. Remove the bay leaves before serving.
Red Lentil Soup
----
DARSHANA THACKER | AYURVEDIC VEGAN CHEF
----
THE LENTILS AND grain combination make this a hearty one-dish meal. You can substitute the vegetables below with other vegetables of your choice. If you’re using barley instead of brown rice, you’ll need to start soaking the barley a few hours before.
SERVES 4 TO 6
¼ cup barley or brown rice
4¾ cups water
1 cup red lentils
½ teaspoon cumin seeds
¼ cup finely chopped onion
¼ teaspoon green chile paste
½ teaspoon grated ginger
¼ cup finely chopped tomato
¼ teaspoon minced garlic
¼ teaspoon turmeric
¼ teaspoon salt
⅛ teaspoon black pepper
¼ cup cauliflower, cut into small florets
¼ cup carrot, cut into small pieces
¼ cup green beans, cut into small pieces
2 tablespoons lemon
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