Creamy and chunky soups are comfort food in a bowl. Better yet, these soups are heart-healthy alternatives to highly processed canned soups.
Re-educate your taste buds and taste your food before adding salt. To cut down on the amount of salt you use, flavor your soups with dry herbs, garlic, onion, lemon or dry spices. Also, choose unprocessed sea salt — it’s healthy!
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Carrot Ginger Soup
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| Prep Time: |
| 15minutes |
| Cook Time: |
| 45minutes |
| Total time: |
Serves:
8
Recipe by:
Ingredients
- 1tbsp extra virgin olive oil
- 1 onion, peeled and chopped
- 3cloves garlic, chopped
- 1tbsp fresh ginger root
- 1tbsp ground cumin
- 1tsp smoked paprika
- 1/8tsp cayenne pepper
- 3cups carrots, peeled and chopped
- 6cups organic vegetable stock
- 1tbsp raw honey
- 1/4tsp sea salt
- 1/4tsp pepper
Servings: Servings
Instructions
- Heat the oil in a large saucepan on medium heat. Add the onions, garlic and ginger. Cook until very fragrant, about five minutes. Add cumin, paprika and cayenne.
- Add carrots plus four cups of stock. Cook the carrots until they are very soft, about 40 minutes. Add soup to a blender or food processor. Puree on high until smooth. Return to the heat, and season. Add the additional stock if the soup is too thick.
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Roasted Tomato and Corn Chowder
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| Prep Time: |
| 15minutes |
| Cook Time: |
| 45minutes |
| Total time: |
Serves:
8
Recipe by:
Ingredients
- 12pounds plum tomatoes, halved and seeded
- 2tbsp extra virgin olive oil
- 3ears of organic corn, husked
- 2 sweet onions, peeled and sliced thinly
- 4cloves of garlic, peeled and chopped
- 1 chipotle pepper, finely chopped
- 4cups organic vegetable stock
- 1tsp dried basil
- 1tsp dried thyme
- 1/4tsp sea salt
- 1/4tsp pepper
Servings: servings
Instructions
- Place tomatoes on a baking sheet. Broil on high for three minutes and reserve. Heat the olive oil in a large saucepan on medium-high. Add the garlic and onions, and cook until fragrant. Add chipotle and tomatoes; cook and stir until hot.
- Add stock and bring to a boil. Simmer for 15 minutes. Add the soup to a blender or food processor and blend until smooth. Return soup to the heat and add corn. Cook for an additional five minutes. Add thyme, basil, salt and pepper; combine well.
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Roasted Squash Soup
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| Prep Time: |
| 15minutes |
| Cook Time: |
| 45minutes |
| Total time: |
Serves:
4
Recipe by:
Ingredients
- 2small butternut squash
- 4teaspoons olive oil
- 1 1/2cups sweet onion, chopped
- 1 1/2cups spinach
- 2cloves garlic, minced
- 4cups organic vegetable stock
- 1tsp sage
- 1/2tsp nutmeg
- 1/4tsp sea salt
- 1tsp black pepper
Servings: servings
Instructions
- Preheat the oven to 400 degrees Fahrenheit. Cut both squash into half-inch pieces, place in a roasting pan and toss with two teaspoons of olive oil. Roast for 40 minutes, or until browned.
- Add the remaining oil to a large pot. Add onions, garlic and spinach; saute over medium heat until fragrant. Add stock, spices and squash to pot, and simmer for three to five minutes.
- Carefully add soup to a blender or food processor and puree. Process the soup in batches. Return pureed soup to pot and bring back to a simmer.
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Hearty Vegetarian Chili
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| Prep Time: |
| 15minutes |
| Cook Time: |
| 1 1/2hours |
| Total time: |
Serves:
4
Recipe by:
Ingredients
- 2cups onion, chopped
- 1cup celery, chopped
- 1cup green bell pepper, chopped
- 2 jalapenos, minced
- 2cloves garlic, minced
- 2tbsp extra virgin olive oil
- 2quarts organic crushed tomatoes (unsalted)
- 2cups cooked pinto beans, rinsed (unsalted)
- 2tbsp cumin
- 1tbsp chili powder
- 1tbsp black pepper
- 1/4tsp sea salt
- 1tbsp honey
- 1tbsp oregano
Servings: servings
Instructions
- Cook onion, celery, bell pepper, jalapenos and garlic in a stockpot over low heat with oil until onions become translucent, about 10 minutes.
- Add tomatoes, beans, honey and seasonings. Cover and simmer for one to two hours, stirring occasionally. If chili becomes too thick, thin with more stock.
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Here’s to your health!
—The Alternative Daily