Roasted Butternut Squash Soup

I love fall squash, especially sweet, mild butternut squash! Roasting the squash first is an extra step, but definitely worth the time! It creates a much more caramelized, nutty flavor. As with making many pureed or creamy soups, an immersion blender is a invaluable tool!

1 med butternut squash, cut and de-seeded
2 cups vegetable broth
1 cup water
2 T maple syrup
1/2 tsp salt
1/4 tsp onion powder
Other spices – few dashes dried parsley, sage, thyme
Garnish – Toasted pumpkin seeds, chopped parsley

hcv_butternutsquashsoup-1

Pre-heat oven to 375 degrees.
Prepare cookie sheet with olive oil or cooking spray.
Lay squash cut side down and prick with fork.
Bake squash for 40 min or until soft.
Let squash cool a bit and scoop out flash with a spoon.

 

 

hcv_butternutsquashsoup-1-1

In a soup pot, add cooked squash, veggie broth, water, maple syrup and spices.
Bring to boil and simmer 15 min.

 

 

Puree soup with immersion blender (or food processor).

hcv_butternutsquashsoup-1-2

 

 

 

 

Garnish with toasted pumpkin seeds and fresh parsley.
Enjoy this delicious, warming soup!

hcv_butternutsquashsoup-1-3

Fresh Corn Chowder

Corn chowder is a great summer soup and a nice change from just eating corn-on-the-cob! There are only a few ingredients and you can get creative with the toppings. Cutting the corn off the cob is easy if you have a sharp knife and a wide, flat bowl to cut it into. Just stand the husked corn cob on end and cut downwards. Also, an immersion blender is extremely handy to puree soup! This soup is creamy on its own from the pureed corn and potatoes!
Note: You can also use frozen corn if fresh corn is unavailable

HCV_CornChowder - 1 (1)2 cups veggie broth + 1 cup water
3 cups fresh cut corn (approx 4 ears)
1 small onion (or 1/2 med onion), minced
2 small (or 1 large) potatoes, peeled and chopped
1 Tbsp olive oil
1-1/2 tsp salt
1/2 tsp dried parsley
1 bay leaf

Topping suggestions:
Whole fresh corn kernels, reserved
Chopped avocado
Chopped tomato
Chopped bell peppers or hot peppers
Chopped fresh herbs like parsley or dill
Roasted pumpkin seeds
Chopped olives
Chopped roasted red peppers
Crumbled tempeh bacon

HCV_CornChowder - 1Heat olive oil in bottom of a soup pot and add minced onion. Saute for a few min until onion is soft.
Add veggie broth, water and seasonings and bring to a boil.
Add corn and potatoes, and simmer for 8-10 min.
Remove from heat and and puree soup, using an immersion blender or food processor (I like to puree it halfway and leave it a little chunky)

 

Add toppings of your choice and enjoy!

HCV_CornChowder - 1 (2)

White Bean, Mushroom & Kale Soup

I was trying to come up with a soup with bold, deep flavors, and this fits the bill! The combination of the white beans, mushrooms and kale lends a rustic earthiness to this soup. Plus this soup is loaded with protein, B vitamins and minerals. I used a wild rice blend in my version, but any grain (like white rice, brown rice or barley) can be substituted. Also, you can add any dried herbs that you like… Italian herbs, parsley, thyme, sage, etc instead. This recipe serves four, but can be easily doubled!

HCV_WhiteBeanAndKaleSoup - 1 (1)2 cups veggie broth + 2 cups water
2 cups cremini (babybella) mushrooms, cleaned and chopped
2 cups kale, tough stems removed, and chopped
1 can navy beans (or cannellini beans)
1/2 cup wild rice blend (or white/brown rice, or barley)
2 Tblsp tamari or soy sauce
Onion powder, garlic powder, powdered ginger
Dried herbs

HCV_WhiteBeanAndKaleSoup - 1 (2)Saute mushrooms in 1 Tblsp olive oil or vegan margarine.
Saute 5 -10 min.

Start cooking rice (or any other grain you like) according to directions.

In soup pot, add broth, water and tamari/soy sauce.
Bring to boil.
Add chopped kale.
Add navy beans.
Add sauteed mushrooms.
Add spices and herbs.
HCV_WhiteBeanAndKaleSoup - 1 (3)Simmer 10-12 min until kale is tender
Add cooked rice and adjust seasonings if necessary.
Simmer a few more min.

 

Enjoy!

This soup is great served with a green salad and some crusty bread!

HCV_WhiteBeanAndKaleSoup - 1 (4)

Vegetable Udon Soup

If you’ve never had fresh udon noodles (Japanese noodles made from wheat flour) before, they are definitely worth seeking out! You can usually find them in the refrigerated section of any Asian market. If you don’t have access to an Asian market, fear not… the dried variety work well too! Or if you would like a gluten free option, rice noodles are excellent in this soup! This version has all vegetables, but I also like to add cubed firm tofu to this soup sometimes for added protein!

HCV_UdonSoup - 13 cups veggie broth
3 cups water
I package udon noodles (fresh or dried)
1 small bunch broccoli, cut in florets
2-3 carrots, sliced
1 pkg sliced cremini (baby bella) mushrooms
1 small can sliced water chestnuts, drained
1 can baby corn, drained and chopped bite-size pieces

2 Tblsp soy sauce or tamariHCV_UdonSoup - 1 (1)
Spices – garlic powder, onion powder, powdered ginger
Sliced green onions (optional, for garnish)

 

 

Start sauteing sliced mushrooms in a little margarine or oil.

HCV_UdonSoup - 1 (3)Start cooking noodles according to package directions.

While mushrooms and noodles are cooking, add broth and water to a soup pot. Add soy sauce, garlic powder, powdered ginger and any other spices you like. (You can also saute fresh chopped onion, garlic and ginger in a little oil first)
Bring to boil and add carrots and broccoli
Simmer for 5-7 min
Add water chestnuts, baby corn and mushrooms
Simmer another 5 min
Adjust seasoning if necessary
Lastly, drain noodles and add to soup

You can garnish with sliced green onion if desired!

HCV_UdonSoup - 1 (2)Enjoy! Just a side note… a ceramic soup spoon and chopsticks work great when eating this soup! 🙂

 

Creamy Potato Leek Soup with Smoky Shiitake Bits

This potato leek soup is healthy and delicious… no butter or heavy cream needed! And it’s topped with salty, smoky mushroom bits that you can make while the soup is cooking! I highly recommend investing in an immersion blender. They are inexpensive and come in so handy with dishes like this!

CreamyPotatoLeekSoup - 1 (6)5 cups veggie broth or water (I use half of each)
1 cup unsweetened almond milk
4 large potatoes, peeled and chopped
2 leeks, cleaned and sliced
2 Tblsp olive oil
Spices – Salt, pepper, garlic powder, onion powder
Herbs – Dried parsley, ground thyme, bay leaf

Mushroom bits:
1 pkg shiitake or cremini mushrooms, cleaned and sliced thin
1 Tblsp tamari or soy sauce
1 tsp olive oil
1/8 tsp smoked sea salt

CreamyPotatoLeekSoup - 1 (2)Clean leeks by first cutting off tough dark green parts and bottoms
Slice in half lengthwise and run under cold water, being careful to clean out any dirt or sand in the layers
Chop white and light green parts
Saute in 2 Tblsp olive oil until soft and slightly caramelized

While leeks are sauteing, bring veggie broth/water plus herbs and spices to boil
Add chopped potatoes and cook approx 15 min until tender
Add sauteed leeks
Simmer 5-10 more min
CreamyPotatoLeekSoup - 1 (3)Puree with immersion blender or in food processor
Stir in unsweetened almond milk

Mix sliced mushrooms with other ingredients listed for mushroom bits
Heat 1 Tblsp of oil in a skillet and saute mushrooms for 10-12 min, tossing occasionally
Drain on paper towel

 

 

CreamyPotatoLeekSoup - 1 (5)Serve soup topped with mushroom bits and dried/fresh parsley or chives!

Creamy Vegetable Soup

In my last post, I described how to make “cashew cream” for vodka-tomato-cream sauce. The recipe only used one cup (or half) of the batch of cashew cream, so here is another recipe that you can use with the other half! This recipe is so easy and also creamy and full of flavor! You can use any combo of veggies that you like. I like broccoli, cauliflower and carrots, but you can use potatoes, sweet potatoes or others as well! This soup is also a perfect use for an immersion blender… you can blend it smooth in seconds!

HCV_CreamyVegSoup - 1
6 cups veggie broth/water
Small bunch broccoli, chopped
Small bunch cauliflower, chopped
2 carrots. chopped
1 cup cashew cream (see below)
Salt, pepper, onion powder, garlic powder
Thyme, sage, parsley

Cashew cream:
1 cup unsalted cashews, soaked for a few hours
1 cup unsweetened almond milkHCV_CreamyVegSoup - 1 (1)
1 Tblsp lemon juice
1/2 tsp apple cider vinegar
1/2 tsp salt
Garlic powder

Drain cashews and blend all ingredients for cashew cream in food processor until smooth
(Makes 2 cups)

Bring veggie broth/water to a boil.
Add chopped veggies.
Add herbs and spices.
Simmer until veggies are soft 10-15 min.HCV_CreamyVegSoup - 1 (2)

Remove from heat and blend with immersion blender until smooth. Stir in 1 cup cashew cream and simmer a few more minutes.

This soup is so creamy, and is a beautiful, vibrant green!

HCV_CreamyVegSoup - 1 (4)

Pureed Red Lentil Soup

One of my favorite Italian/Mediterranean restaurants has a pureed red lentil soup that is to die for! I’ve been on a mission to recreate it, and I think I’ve succeeded. Now instead of spending 5 bucks on a cup of soup, I can make a whole pot for the same price!
(Note: Red lentils are much smaller than other types of lentils and therefore, don’t need to be soaked ahead of time. My grocery store carries the Bob’s Red Mill brand and the Goya brand. Also, a hand-held immersion blender is a great investment and the perfect tool for making pureed soups. I also use it for potato-leek soup and squash soup!)
HCV_ RedLentilSoup1

1-1/2 cups red lentils, uncooked
6 cups veggie broth/water
2 med potatoes, diced
3 carrots, diced
1 small can tomato sauce
1 Tblsp lemon juice (optional)

 

 

Bring broth/water and tomato sauce to a boilHCV_RedLentilSoup2
Add red lentils
Add potatoes and carrots
Add herbs and spices (I use salt, garlic powder, onion powder, parsley and curry powder)
Simmer for 25 min.
At the end, add lemon juice (this adds some freshness and acidity)

You can eat this soup at this point (i.e. chunky), or puree with hand-held immersion blender.
(I prefer it pureed, but it’s good either way!)


Enjoy with a green salad or some garlic bread, or both!

Vegetable Bean Soup

This vegetable bean soup is the best, and it’s so simple to make! It’s great any time of year and you can use any combo of fresh and frozen veggies. It has one can of beans (I like kidney beans) and a tomato broth with spices/herbs. I also love to add rice to this soup (I use a wild rice blend called Royal Blend). I find that kids love this soup and it’s great for leftovers in lunch boxes too! 🙂1_ - 1 (84)

6 cups veggie broth/water
1 small can tomato sauce
Potato, 1 large diced
Carrots, 2-3 diced
Broccoli, cut into florets
Peas, 1/2 cup frozen
Corn, 1/2 cup frozen
1 can kidney beans, drained
Optional: 1/2 cup white, brown or wild rice (uncooked)

 

 

Bring veggie broth/water plus tomato sauce to a boil. (if making rice, start in another pot)
Add salt, pepper and dried spices (onion powder, garlic powder, thyme, sage and parsley)
Add potatoes, carrots and broccoli
Simmer for 8-10 min
Add beans plus frozen peas and corn
Simmer 8-10 more minutes
Add cooked rice at end

This soup is great served with garlic bread!

Black Bean Sweet Potato Soup

I’m sharing another one of my super-easy go-to vegan soup recipes. This one has just 5 basic ingredients (plus seasonings)!! Canned beans are a great staple to have on hand for quick meals like this!1_ - 1 (83)

Vegetable broth
1 can black beans, drained and rinsed
1 small can tomato sauce
1 large sweet potato, diced
1/2 – 3/4 cup f
rozen corn
1-2 carrots, diced (optional)
1 cup cooked wild rice (optional)

 

 

 

 

 

Place 4-5 cups veg broth/water,  plus tomato sauce in pot and bring to boil
Add diced sweet potato
Add black beans
Add frozen corn
Add salt & pepper, taco seasoning, chili powder, garlic powder, onion powder & parsley
Simmer 20-30 min


HCV_BlackBeanSweetPotatoSoup - 1
This is great served with diced avocado or guacamole on top!
Also, you can add other veggies or rice/pasta too!

Split Pea Soup

This is such an easy vegan meal… only 4 major ingredients!!
The key here is to soak the split peas in plenty of water ahead of time. It drastically reduces the cooking time! This recipe is perfect for colder days!

1_ - 1 (77)
Soak 1-1/2 cups split green peas (2 hours or more)
Rinse split peas
Bring to boil 6 cups veg broth/water
Add split peas
Add diced carrots and potatoes
Add salt, pepper, onion powder, garlic powder, dill weed & parsley
Simmer 45-50 min until peas break down