The Vegetarian

Soup Cookbook
A Vegetarian Cookbook Filled with
Delicious Vegetarian Soups

By
BookSumo Press
All rights reserved

Published by
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Table of Contents
Squash and Cilantro Soup 7
Cilantro and Garbanzo Soup 10
Chipotle Creamy Pumpkin Soup 11
Jap Chae 12
Miso 13
Doenjang Chigae 14
Pine Nut Rice Soup 15
Seaweed Soup II 16
Bibimbap 17
Soon Du Bu Jigae 20
Creamy Onion and Asparagus Soup 21
Potato and Asparagus Soup 22
Red and Rustic Soup 23
Orzo, Leeks, and Sherry Soup 24
Pumpkin Soup I 25
Pumpkin Chili Soup I 26
Lentil & Spinach Soup 27
Roasted Cauliflower, Garlic, Leek Soup 30
Summertime Beet Soup 31
Apple Soup For Cold Fall Nights 32
 Hearty Popcorn Soup 33
Lentil Soup I 34
Lentil Soup II 35
Lentil Soup III 36
Lentil Soup IV 37
Lentils from Morocco 40
Lentil Soup V 41
Lentils from Morocco III 42
Artisan Soup 43
Onion Soup I 44
Restaurant Style Onion Soup 45
Shallot Soup 47
Vietnamese Tofu Soup 50
Italian Herbed Tofu Soup 51
Big Apple Soup 52
Irish Soup 53
A Soup from Vietnam 54
Hash Brown Soup 55
Summertime Soup 56
Buffalo Soup II 57
Tomato and Avocado Soup 60
Creamy Avocado Stew 61
 Italian Style Soup of Tomatoes 62
Squash and Apple Soup 63
Soup of Broccoli, Potatoes, Onions, and Cheese 65
Artisan Broccoli Soup I 66
Artisan Broccoli Soup II 67
Artisan Broccoli Soup III 68
Broccoli Cheese Soup III 69
Seattle Style Broccoli Soup 72
Countryside Broccoli Soup 73
Sauerkraut Swiss Soup 74
Squash
and Cilantro Soup Prep Time: 30 mins
Total Time: 1 hr

Servings per Recipe: 4

Calories 61 kcal
Fat 3.2 g
Cholesterol 8 mg
Sodium 604 mg
Carbohydrates 7.7 g
Protein 1.6 g

Ingredients
2 cubes vegetable bouillon, crumbled 2 chayote squashes, peeled and cut into 1/2-
2 C. hot water inch pieces
1 tbsp unsalted butter 2 tbsps chopped fresh cilantro
1 small yellow onion, minced salt and ground black pepper to taste
3 cloves garlic, minced 1 tbsp chopped fresh cilantro
1/4 tsp mashed red pepper flakes

Directions
1. Cook onion, red pepper and garlic in hot butter for a few minutes and add the squash, 2 tbsps
cilantro, salt, and pepper before cooking it for another 5 minutes.
2. Now stir in the bouillon (which was dissolved in hot water) and cilantro before cooking all this on
low heat for 20 minutes.
3. Blend the mixture in a blender until smooth.
4. Serve in bowls.

Squash and Cilantro Soup 7

CILANTRO
and Garbanzo Prep Time: 15 mins
Total Time: 1 hr 15 mins

Soup Servings per Recipe: 3

Calories 377 kcal
Fat 18.3 g
Cholesterol 124 mg
Sodium 1152 mg
Carbohydrates 43.8 g
Protein 11.7 g
Ingredients
1 green bell pepper 1/2 tsp ground black pepper
1 medium tomato 1/2 tsp hot pepper sauce
1 yellow onion 1/2 tsp ground turmeric
1 large carrot 1 tbsp chopped fresh cilantro
1 baking potato 1 cube vegetable bouillon
1 (15 oz.) can garbanzo beans, drained 8 C. water
2 eggs
3 tbsps olive oil
1 tsp salt

Directions
1. Cook sliced vegetables in hot oil along with salt, hot sauce and pepper for three minutes before
stirring in water, turmeric, garbanzo beans, coriander and bouillon cube, and bringing all this to boil.
2. Now add eggs before turning down the heat to low and cooking for thirty minutes.
3. Peel the egg, slice it and put it back into the pan before cooking it on low for 20 minutes.
4. Serve this over couscous.

10 Cilantro and Garbanzo Soup

Chipotle
Creamy Pumpkin Prep Time: 10 mins
Total Time: 30 mins

Soup Servings per Recipe: 8

Calories 145 kcal
Fat 9.5 g
Carbohydrates 13.3g
Protein 3.4 g
Cholesterol 24 mg
Sodium 790 mg

Ingredients
2 tbsps butter 2 tbsps sofrito
2 tbsps all-purpose flour 1 tbsp Worcestershire sauce
4 C. vegetable stock 1 tsp salt
1 (29 oz.) can pumpkin puree 1 tsp paprika
2 chipotle peppers in adobo sauce, minced
1 1/2 C. half-and-half cream

Directions
1. In a large pan, melt the butter on medium heat and cook the flour stirring continuously for about 3
minutes or till it becomes golden brown.
2. Slowly, add the broth, stirring continuously and bring to a boil on high heat.
3. Slowly, add the pumpkin puree, stirring continuously and then stir in the half-and-half,
Worcestershire sauce, sofrito, chipotle peppers, salt and paprika and bring to a gentle simmer.
4. Reduce the heat to medium-low and simmer, stirring occasionally for about 8 minutes or till
thickens.

Chipotle Creamy Pumpkin Soup 11

JAP CHAE
(Korean Glass Prep Time: 15 mins
Total Time: 20 mins

Noodle Soup) Servings per Recipe: 4

Calories 363 kcal
Carbohydrates 65.2 g
Cholesterol 0 mg
Fat 10.7 g
Protein 1.9 g
Sodium 1073 mg
Ingredients
1 pkg. (8 serving size) sweet potato vermicelli
half cup reduced-sodium soy sauce
1/4 cup brown sugar
half cup boiling water
three tbsps. vegetable oil
1 tsp. toasted sesame seeds

Directions
1. Cover the vermicelli with hot water after cutting it into small pieces for 10 minutes and add a
mixture of soy sauce, boiling water, and brown sugar into it.
2. Cook this mixture in hot oil for about 5 minutes and just before serving, add noodles over it.

12 Jap Chae
Miso
(Bean Curd Soup) Prep Time: 15 mins
Total Time: 35 mins

Servings per Recipe: 8

Calories 158 kcal
Carbohydrates 21.6 g
Cholesterol 0 mg
Fat 4.1 g
Protein 9.1 g
Sodium 641 mg

Ingredients
3 1/2 cups water 1 potato, peeled and cubed
3 tbsps. denjang (Korean bean curd paste) 1/4 lb. fresh mushrooms, quartered
1 tbsp. garlic paste 1 onion, chopped
1/2 tbsp. dashi granules 1 (12 ounce) package soft tofu, sliced
1/2 tbsp. gochujang (Korean hot pepper paste)
1 zucchini, cubed

Directions
1. Combine water, denjang, garlic paste, dashi and gochujang in saucepan over medium heat and let it
boil for 2 minutes.
2. Now add zucchini, potato, onions and mushrooms, and cook for another 7 minutes.
3. Now add tofu and cook until tender.

Miso 13
DOENJANG CHIGAE
(Bean Tofu Soup) Prep Time: 15 mins
Total Time: 40 mins

Servings per Recipe: 6

Calories 59 kcal
Carbohydrates 5g
Cholesterol 0 mg
Fat 2.7 g
Protein 4.9 g
Sodium 378 mg
Ingredients
three cups vegetable stock 1 zucchini, halved and cut into 1/2-inch slices
three cups water half (16 ounce) package firm tofu, drained and
2 cloves garlic, coarsely chopped cubed
2 tbsps. Korean soy bean paste (doenjang) 1 jalapeno pepper, sliced
4 green onions, chopped

Directions
1. Add garlic and soy bean paste into boiled vegetable stock stirring regularly to dissolve.
2. Now add green onion, tofu, jalapeno and zucchini, and cook for 15 minutes at low heat.
3. Serve.

14 Doenjang Chigae
Pine Nut
Rice Soup Prep Time: 10 mins
Total Time: 20 mins

Servings per Recipe: 6

Calories 275 kcal
Carbohydrates 37 g
Cholesterol 0 mg
Fat 12.5 g
Protein 7.8 g
Sodium 2 mg

Ingredients
1 cup pine nuts half tsp. white sugar
2 cups cooked long-grain white rice salt to taste
6 cups water
1 tbsp. pine nuts
1 cup dates, pitted and chopped

Directions
1. Blend rice, 1 cup pine nuts, and 2 glass of water in a blender.
2. Add 4 cups of water and this pine nut mixture into saucepan, and bring it to boil.
3. Cook for 10 minutes at low heat while stirring regularly to prevent it from burning.
4. Garnish with sliced dates and more pine nuts.
5. Serve.

Pine Nut Rice Soup 15

SEAWEED
Soup II Prep Time: 10 mins
Total Time: 40 mins

Servings per Recipe: 4

Calories 376 kcal
Carbohydrates 21.4 g
Cholesterol 69 mg
Fat 21.9 g
Protein 20.6 g
Sodium 1249 mg
Ingredients
1 ounce dried wakame (brown) seaweed 1 tsp. minced garlic
2 tsps. sesame oil 7 cups water
half cup extra-lean ground beef
1 tsp. salt, or to taste
1 half tbsps. soy sauce

Directions
1. Let the seaweed stand in water for about 15 minutes to get soft, drain the water, and cut it into 2
inch pieces.
2. Cook beef, 1/3 cup soy sauce and add some salt in hot oil in a saucepan over medium heat for about
4 minutes and add seaweed and the soy sauce that is left.
3. Cook for another minute and add garlic and some water.
4. Bring water to boil and lower the heat down to low and cook for another 15 minutes.
5. Serve.

16 Seaweed Soup II
Bibimbap
(Korean Veggie Prep Time: 30mins
Total Time: 50 mins

Soup Hot Pot) Servings per Recipe: 3

(Vegetarian Calories
Fat
395 kcal
18.8 g

Approved) Carbohydrates
Protein
45g
13.6 g
Cholesterol 196 mg
Sodium 1086 mg

Ingredients
2 tbsps sesame oil 1/3 C. sliced green onions
1 C. carrot matchsticks 2 tbsps soy sauce
1 C. zucchini matchsticks 1/4 tsp ground black pepper
1/2 (14 oz.) can bean sprouts, drained 1 tbsp butter
6 oz. canned bamboo shoots, drained 3 eggs
1 (4.5 oz.) can sliced mushrooms, drained 3 tsps sweet red chili sauce, or to taste
1/8 tsp salt to taste
2 C. cooked and cooled rice
Directions
1. Stir fry your zucchini and carrots and in sesame oil for 7 mins then add in: mushrooms, bamboo,
and sprouts.
2. Stir fry the mix for 7 more mins then add in some salt and remove the veggies from the pan.
3. Add in: black pepper, rice, soy sauce, and green onions. And get everything hot.
4. Now in another pan fry your eggs in butter. When the yolks are somewhat runny but the egg whites
are cooked place the eggs to the side. This should take about 3 mins of frying.
5. Layer an egg on some rice.
6. Add the veggies on top of the egg and some red chili sauce over everything.
7. Enjoy.

Bibimbap 17
SOON
Du Bu Jigae Prep Time: 5 mins
Total Time: 20 mins

(Tofu Stew) Servings per Recipe: 2

Calories 242 kcal
Fat 16.5 g
Carbohydrates 7g
Protein 20 g
Cholesterol 99 mg
Sodium 415 mg
Ingredients
1 tsp vegetable oil 1 (12 oz.) package Korean soon tofu or soft tofu,
1 tsp Korean chile powder drained and sliced
2 tbsps ground beef (optional) 1 egg
1 tbsp Korean soy bean paste (doenjang) 1 tsp sesame seeds
1 C. water 1 green onion, diced
salt and pepper to taste

Directions
1. Stir fry your beef and chili powder in veggie oil until the beef is fully d1 then add the bean paste
and stir.
2. Now add in the water and get everything boiling before adding in some pepper and salt.
3. Once the mix is boiling add in your tofu and cook the contents for 4 mins.
4. Shut the heat and crack your egg into the soup.
5. Stir everything and let the egg poach before adding a garnishing of green onions and sesame seeds.
6. Enjoy.

20 Soon Du Bu Jigae
Creamy
Onion and Prep Time: 10 mins
Total Time: 30 mins

Asparagus Soup Servings per Recipe: 4

Calories 167 kcal
Fat 6.7 g
Carbohydrates 18.7g
Protein 9.7 g
Cholesterol 15 mg
Sodium 967 mg

Ingredients
1 lb. fresh asparagus 1 1/4 C. vegetable broth
3/4 C. chopped onion 1 C. soy milk
1/2 C. vegetable broth 1/2 C. yogurt
1 tbsp butter 1 tsp lemon juice
2 tbsps all-purpose flour 1/4 C. grated Parmesan cheese
1 tsp salt
1 pinch ground black pepper

Directions
1. Boil your asparagus and onions in half a C. of broth until soft.
2. Once the mix is soft puree the broth and the asparagus in a food processor or blender. Now in the
same pot add: butter, flour, pepper, and salt. Cook for 2 mins stirring constantly. Then add in the rest
of the broth and turn up the heat.
3. Get the contents simmering and then add the milk and puree.
4. Stir and cook for 1 min then add lemon juice and yogurt. Once everything is hot place the soup into
bowls.
5. Top with parmesan. Enjoy.

Creamy Onion and Asparagus Soup 21

POTATO
and Asparagus Prep Time: 25 mins
Total Time: 1 hr

Soup Servings per Recipe: 10

Calories 194 kcal
Fat 13.8 g
Carbohydrates 16.1g
Protein 3.6 g
Cholesterol 45 mg
Sodium 1014 mg
Ingredients
1/4 C. butter 1/3 C. uncooked long-grain white rice
1 lb. leeks, chopped 4 tsps salt
1 onion, chopped 1/2 lb. fresh spinach
2 quarts water 1 C. heavy cream
3 large potatoes, chopped
2 large carrots, chopped
1 bunch fresh asparagus, trimmed and cut into 1 inch
pieces

Directions
1. Stir fry your onions and leeks in butter until soft. Then add in your water and: rice, potatoes,
asparagus, and carrots.
2. Get everything boiling and then lower the heat to a light boil.
3. Let the contents cook uncovered for 32 mins.
4. Add in spinach and cream and stir for a bit and then cook for 7 more mins.
5. Enjoy hot.

22 Potato and Asparagus Soup

Red
and Rustic Soup Prep Time: 30 mins
Total Time: 1 hr 30 mins

Servings per Recipe: 8

Calories 400 kcal
Fat 6.3 g
Carbohydrates 77.6g
Protein 9.7 g
Cholesterol 20 mg
Sodium 796 mg

Ingredients
18 small red new potatoes 2 C. milk
6 C. vegetable broth salt and pepper to taste
3 leeks, diced
3 tbsps butter

Directions
1. Boil your potatoes until they are soft.
2. While the potatoes are boiling fry your leeks in butter until they are see through.
3. After the potatoes are finished remove all their skins and chunk them. Remove all the liquid from the
pot and put the potatoes back in the pot with the broth and your fried leeks.
4. Add in some pepper and salt then simmer everything for 6 mins.
5. Now add the milk and simmer everything another 5 mins.
6. Enjoy hot.

Red and Rustic Soup 23

ORZO,
Leeks, and Sherry Prep Time: 15 mins
Total Time: 50 mins

Soup Servings per Recipe: 6

Calories 182 kcal
Fat 8.4 g
Carbohydrates 19.6g
Protein 6.7 g
Cholesterol 6 mg
Sodium 1233 mg
Ingredients
4 oz. fresh mushrooms, sliced 3 3/4 C. water
1 C. sliced leeks 1/2 tsp ground black pepper
2 tbsps margarine 1/2 C. uncooked orzo pasta
2 tbsps olive oil
1/2 C. dry sherry
3 (10.5 oz.) cans vegetable broth
Directions
1. Fry your leeks and mushrooms in olive oil until they are soft. Then pour in your sherry and simmer
the liquid until half of it evaporates.
2. Combine your pepper, broth, and water. Get everything boiling. Once boiling, mix in your orzo.
3. Let the contents boil for 13 mins.
4. When serving the soup top with freshly sliced or diced mushrooms.
5. Enjoy.

24 Orzo, Leeks, and Sherry Soup

Pumpkin
Soup I Prep Time: 15 mins
Total Time: 1 hr 10 mins

Servings per Recipe: 4

Calories 245
Fat 19.8g
Cholesterol 67mg
Sodium 899mg
Carbohydrates 16.8g
Protein 3.7g

Ingredients
2 small sugar pumpkins, halved and seeded ¼ tsp ground nutmeg
3 C. chicken broth 1½ tsp salt
¾ C. heavy whipping cream ¼ C. sour cream
½ tsp ground sage, crushed

Directions
1. Set your oven to 400 degrees F. Grease baking sheet.
2. Place pumpkin, cut side down onto prepared baking sheet.
3. Roast for about 45 minutes. Remove the pumpkin from oven and let it cool completely.
4. After cooling, scrape out the flesh of pumpkin.
5. In a food processor, add pumpkin flesh and broth and pulse till smooth.
6. Transfer the pureed soup in a large pan on medium heat.
7. Bring to a gentle simmer. Then, stir in whipping cream, sage, nutmeg and salt till well combined.
8. Transfer the soup in serving bowls.
9. Top with the dollop of sour cream and serve hot.

Pumpkin Soup I 25
PUMPKIN
Chili Soup I Prep Time: 15 mins
Total Time: 45 mins

Servings per Recipe: 6

Calories 285
Fat 16.6g
Cholesterol 76mg
Sodium 321mg
Carbohydrates 14.9g
Protein 21.2g
Ingredients
1 tbsp vegetable oil Salt, to taste
1 C. onion, chopped 1½ tbsp red chili powder
1 garlic clove, minced ½ tsp freshly ground black pepper
½ C. yellow bell pepper, seeded and chopped ½ C. sour cream
½ C. green bell pepper, seeded and chopped ½ C. cheddar cheese, shredded freshly
1 lb. ground turkey
2 C. pumpkin puree
1 (14½ oz.) can diced tomatoes

Directions
1. In a large pan, heat oil on medium heat.
2. Add onion, garlic and bell peppers and sauté for about 4-5 minutes.
3. Add turkey and cook for about 5 minutes or till browned.
4. Drain the excess fat from pan. Now, stir in pumpkin puree, tomatoes and seasoning. Bring to a gentle
boil. Reduce the heat to low.
5. Simmer, covered for about 20 minutes.
6. Transfer the chili to serving bowls. Top with sour cream and cheese and serve hot.

26 Pumpkin Chili Soup I

Lentil
& Spinach Soup Prep Time: 10 mins
Total Time: 1 hr 35 mins

Servings per Recipe: 4

Calories 258.8
Fat 7.5g
Cholesterol 0.0mg
Sodium 42.2mg
Carbohydrates 35.3g
Protein 13.3g

Ingredients
1/2 large onion, chopped 4 C. vegetable broth
4 garlic cloves, minced 1 C. dry lentils, rinsed and picked
2 tbsp olive oil 2 bay leaves
2 carrots, chopped 5 oz. fresh spinach
2 celery ribs, chopped salt and pepper
1 tsp ground cumin

Directions
1. In a pressure cooker, heat the oil and sauté the onions and garlic till tender.
2. Add the celery and carrot and sauté for about 1-2 minutes.
3. Stir in the cumin, lentils, broth and bay leaves and cover the pressure cooker with the lid.
4. Bring the pressure cooker to full pressure and cook for about 20 minutes. Use the quick release
method to release the pressure.
5. Discard the bay leaves and add in the spinach and stir till wilted completely.
6. Stir in the salt and black pepper and serve

Lentil & Spinach Soup 27

ROASTED
Cauliflower, Prep Time: 15 mins
Total Time: 1 hr

Garlic, and Leek Servings per Recipe: 4

Soup
Calories 292 kcal
Fat 22.5 g
Carbohydrates 19.4g
Protein 5.5 g
Cholesterol 36 mg
Sodium 1145 mg
Ingredients
1 head cauliflower, cut into florets 1 leek - split, cleaned, and minced
3 tbsps olive oil 1/4 C. all-purpose flour
salt and ground black pepper to taste 4 C. vegetable broth
4 cloves garlic 1 tsp dried marjoram
1/4 C. butter
2 stalks celery

Directions
1. Set your oven to 400 degrees F before doing anything else and grease a baking sheet.
2. In a bowl, add cauliflower and drizzle with oil and sprinkle with salt and black pepper.
3. Spread the cauliflower and garlic into the prepared baking sheet and cook everything in the oven for
about 15 minutes.
4. Flip the cauliflower and garlic and sauté for about 10 minutes.
5. In a large pan, melt butter on medium heat and sauté the leeks and celery for about 5 minutes or till
softened.
6. Stir in the flour and cook, stirring continuously for about 2-3 minutes.
7. Add the broth, stirring continuously till well combined.
8. Stir in the cauliflower mixture and marjoram and bring to a gentle simmer and cook for about 10
minutes.
9. Remove everything from the heat and with an immersion blender, puree the soup to the desired
consistency. Season with salt and black pepper and serve hot.

30 Roasted Cauliflower, Garlic, and Leek Soup

Summertime
Beet Soup Prep Time: 10 mins
Total Time: 10 mins

Servings per Recipe: 1

Calories 179.9
Fat 12.4g
Cholesterol 31.1mg
Sodium 386.7mg
Carbohydrates 13.6g
Protein 4.8g

Ingredients
1 (16 oz.) cans whole beets, undrained 1 1/2 tsp lemon juice
1 (10 3/4 oz.) cans vegetable broth, undiluted 2 tbsp chopped chives
1 (8 oz.) cartons sour cream
1/8 tsp white pepper

Directions
1. In a food processor, add broth and beets and pulse till smooth.
2. In a large bowl, add the beet puree and the remaining ingredients except chives and stir to combine.
3. Cover and refrigerate to chill before serving.
4. Serve with a garnishing of the chives.

Summertime Beet Soup 31

APPLE SOUP
For Cold Fall Prep Time: 20 mins
Total Time: 1 hr

Nights Servings per Recipe: 7

Calories 102 kcal
Fat 1.3 g
Carbohydrates 22.9g
Protein 1.2 g
Cholesterol 0 mg
Sodium 349 mg
Ingredients
1 tbsp reduced-fat margarine 1 bay leaf
3 tart apples - peeled, cored, and chopped 1 1/2 tsp pureed fresh ginger
3 pears - peeled, cored, and chopped 1 tbsp chopped fresh parsley
5 C. vegetable broth
1/2 tsp rubbed sage
1/4 tsp ground black pepper

Directions
1. In a large pan, melt the margarine on medium heat and cook the apples and peas for about 5
minutes.
2. Add the broth, sage, bay leaf and pepper and bring everything to a boil.
3. Reduce the heat to low and simmer, covered for about 20 minutes.
4. Remove everything from the heat and keep aside for about 5 minutes to cool.
5. In a blender, add the soup mixture in batches and pulse till smooth.
6. Return the soup in the pan on medium heat and cook till heated completely.
7. Serve with a topping of parsley.

32 Apple Soup For Cold Fall Nights

Hearty
Popcorn Soup Prep Time: 8 mins
Total Time: 15 mins

Servings per Recipe: 8

Calories 521 kcal
Fat 40.2 g
Carbohydrates 34.8g
Protein 10.7 g
Cholesterol 119 mg
Sodium 500 mg

Ingredients
1/2 C. butter salt to taste
1 onion, chopped ground black pepper to taste
1 tbsp dried parsley
1/4 C. all-purpose flour
2 quarts half-and-half cream
2 (15.25 oz.) cans whole kernel corn

Directions
1. In a large soup pan, melt the butter and sauté the onion and parsley flakes for about 8 minutes.
2. Sprinkle the flour and stir to combine well.
3. Slowly, add the half-and-half and stir till smooth.
4. Stir in corn and cook for about 5 minutes.
5. Stir in salt and black pepper and remove from the heat.
6. Serve hot with a garnishing of the popped corn.

Hearty Popcorn Soup 33

LENTIL
Soup I Prep Time: 15 mins
Total Time: 1 hr 5 mins

(Red Lentils,Garlic, Servings per Recipe: 6

and Apricots)
Calories 263 kcal
Fat 7.4 g
Carbohydrates 37.2g
Protein 13.2 g
Cholesterol 0 mg
Sodium 7 mg
Ingredients
3 tbsps olive oil 1/2 tsp ground cumin
1 onion, chopped 1/2 tsp dried thyme
2 cloves garlic, minced salt to taste
1/3 C. dried apricots ground black pepper to taste
1 1/2 C. red lentils 2 tbsps fresh lemon juice
5 C. vegetable stock
3 roma (plum) tomatoes - peeled, seeded and
chopped

Directions
1. In olive oil stir fry your apricots, garlic, and onions for 2 mins. Then add in your stock and lentils and
get everything boiling.
2. Once boiling, lower the heat and let the contents cook for 30 mins.
3. Add in the following after 30 mins: pepper, tomatoes, salt, cumin, and thyme.
4. Cook for 12 more mins. Then combine in your lemon juice.
5. Ladle out half of the soup and puree it in a blender then pour it back into the main mix.
6. Enjoy warm.

34 Lentil Soup I
Lentil
Soup II (Onions, Prep Time: 10 mins
Total Time: 1 hr 40 mins

Parmesan, and Servings per Recipe: 8

Wine) (Hungarian Calories

Fat
255 kcal
6g

Style Lentils) Carbohydrates

Protein
33.3g
13.7 g
Cholesterol 9 mg
Sodium 1099 mg

Ingredients
2 tbsps olive oil 1/2 tsp ground black pepper
2 large onions, cubed 3/4 C. white wine
1 tsp minced garlic 2 bay leaves
3 carrots, diced 7 C. vegetable stock
2 stalks celery, diced 1 sprig fresh parsley, chopped
3 1/2 C. crushed tomatoes 1/2 tsp paprika
1 1/2 C. lentils - soaked, rinsed and drained 1/2 C. grated Parmesan cheese
1/2 tsp salt

Directions
1. Stir fry your onions in a big pot until translucent then add in: carrots, garlic, celery, and paprika.
Continue stir frying for 12 mins.
2. Add in: pepper, tomatoes, salt, stock, bay leaves, and lentils. Mix the lentils a bit then pour in your
wine and get the mixture boiling. Once everything is boiling set the heat to low and let the mix
simmer for 1 hr. Then add parmesan and parsley. Enjoy.

Lentil Soup II 35
LENTIL
Soup III(Red Prep Time: 20 mins
Total Time: 1 hr 10 mins

Lentils, Sweet Servings per Recipe: 6

Potatoes, and
Calories 322 kcal
Fat 9g
Carbohydrates 52.9g

Ginger) Protein
Cholesterol
9g
22 mg
Sodium 876 mg
Ingredients
1/4 C. butter 1 tsp salt
2 large sweet potatoes, peeled and chopped 1/2 tsp ground cumin
3 large carrots, peeled and chopped 1/2 tsp chili powder
1 apple, peeled, cored and chopped 1/2 tsp paprika
1 onion, chopped 4 C. vegetable broth
1/2 C. red lentils plain yogurt
1/2 tsp minced fresh ginger
1/2 tsp ground black pepper

Directions
1. Stir fry the following in butter in a saucepan: onions, chunked sweet potatoes, apple, and carrots.
2. Cook for 12 mins.
3. Now add your veggie broth and the following: paprika, lentils, chili powder, ginger, cumin, black
pepper, and salt.
4. Get everything boiling, place a lid on the pot, and cook for 30 mins with a low heat.
5. Puree the soup in batches and then add it to a separate pot or use an immersion blender to puree
everything with one pot.
6. Get the pureed soup boiling again and then lower the heat and cook for 12 more mins.
7. Add a bit more water if the soup is too thick for your liking.
8. When serving add a dollop of yogurt.
9. Enjoy.

36 Lentil Soup III

Lentil
Soup IV (Red Lentils, Prep Time: 15 mins
Total Time: 55 mins

Coconut, and Servings per Recipe: 4

Tomatoes) (Vegan Calories

Fat
303 kcal
14.6 g

Approved) Carbohydrates
Protein
34.2g
13 g
Cholesterol 0 mg
Sodium 81 mg

Ingredients
1 tbsp peanut oil 2 C. water
1 small onion, chopped 1/2 (14 oz.) can coconut milk
1 tbsp minced fresh ginger root 2 tbsps tomato paste
1 clove garlic, chopped 1 tsp curry powder
1 pinch fenugreek seeds 1 pinch cayenne pepper
1 C. dry red lentils 1 pinch ground nutmeg
1 C. butternut squash - peeled, seeded, and cubed salt and pepper to taste
1/3 C. finely chopped fresh cilantro

Directions
1. Stir fry, until soft: fenugreek, onions, garlic, and ginger. Then add in: tomato paste, pepper, curry
powder, cilantro, salt, water, lentils, cayenne, coconut milk, nutmeg, and squash.
2. Get everything boiling and cook for 32 mins. Enjoy.

Lentil Soup IV 37
LENTIL
from Morocco Prep Time: 20 mins
Total Time: 2 hrs 5 mins

Servings per Recipe: 6

Calories 329 kcal
Fat 3.6 g
Carbohydrates 56.5g
Protein 18.3 g
Cholesterol 0 mg
Sodium 317 mg
Ingredients
2 onions, chopped 1/2 C. diced carrots
2 cloves garlic, minced 1/2 C. chopped celery
1 tsp grated fresh ginger 1 tsp garam masala
6 C. water 1 1/2 tsps ground cardamom
1 C. red lentils 1/2 tsp ground cayenne pepper
1 (15 oz.) can garbanzo beans, drained 1/2 tsp ground cumin
1 (19 oz.) can cannellini beans 1 tbsp olive oil
1 (14.5 oz.) can diced tomatoes

Directions
1. Stir fry the following, in a saucepan, in olive oil, for 7 mins: ginger, garlic, and onions. Pour in your
water, cumin, lentils, cayenne, chick peas, cardamom, kidney beans, masala, tomatoes, celery, and
carrots.
2. Get the mix boiling, then lower the heat for a gentle simmer for 2 hrs.
3. Puree about one half of the soup in a blender and then mix it back into the saucepan before serving.
Enjoy.

40 Lentils from Morocco

Lentil
Soup V (Jalapenos, Prep Time: 1 hr
Total Time: 6 hrs

Black Beans, and Servings per Recipe: 10

Peppers) Calories
Fat
231 kcal
1.2 g
Carbohydrates 43.4g
Protein 12.6 g
Cholesterol 0 mg
Sodium 851 mg

Ingredients
1 lb dry black beans 1 (28 oz.) can peeled and diced tomatoes
1 1/2 quarts water 2 tbsps chili powder
1 carrot, chopped 2 tsps ground cumin
1 stalk celery, chopped 1/2 tsp dried oregano
1 large red onion, chopped 1/2 tsp ground black pepper
6 cloves garlic, crushed 3 tbsps red wine vinegar
2 green bell peppers, chopped 1 tbsp salt
2 jalapeno pepper, seeded and minced 1/2 C. uncooked white rice
1/4 C. dry lentils

Directions
1. Submerge your beans in about 3 times their size of water.
2. Then get everything boiling for 12 mins.
3. Now place a lid on the pan and shut the heat.
4. Let the beans sit for 1 and a half hours before removing the liquid and then rinsing the beans.
5. Add your beans to a slow cooker with 1.5 quarts of fresh water and cook for 3 hrs on high.
6. Now add the following after 3 hrs of cooking: tomatoes, carrots, lentils, celery, salt, chili powder,
vinegar, cumin, black pepper, and oregano, jalapenos, onions, bell peppers, and garlic.
7. With low heat cook for 3 more hrs. Then add the rice when about 25 mins is left in the cooking time.
8. Take half of the soup and puree it in a blender then put it back in the pot.
9. Enjoy.

Lentil Soup V 41
LENTIL
from Morocco III Prep Time: 15 mins
Total Time: 1 hr 15 mins

Servings per Recipe: 10

Calories 261 kcal
Fat 3.9 g
Carbohydrates 42g
Protein 14.4 g
Cholesterol 0 mg
Sodium 299 mg
Ingredients Directions
6 C. vegetable stock 1. Get your lentils boiling in the stock.
1 C. dry lentils 2. Now set the heat to a low level and let it
1 tbsp olive oil, or to taste gently cook while you stir fry your onions
1 onion, diced in olive oil for 2 mins.
1 cinnamon stick 3. Add to the onions: black pepper, cinnamon
1 tsp minced fresh ginger root stick, cumin, ginger, and turmeric.
1 tsp ground turmeric
4. Cook the seasoned onions for 4 more
1 tsp ground cumin
mins then add them to the lentils and stir
1 tsp ground black pepper
everything.
1 (15 oz.) can garbanzo beans, drained
1 (15 oz.) can red kidney beans, rinsed and drained 5. Now combine the following with the lentils:
1 (14 oz.) can diced tomatoes quinoa, garbanzos, tomatoes, and kidney
1 C. cooked quinoa (optional) beans.
1 bunch flat-leaf parsley leaves and thinner stems, 6. Get everything boiling again and add the
diced cilantro and parsley.
1 bunch cilantro leaves and thinner stems, diced 7. Set the heat to its lowest level and gently
1 lemon, or to taste, juiced cook the mix for 50 mins.
8. Top the soup with some lemon juice then
serve.
9. Enjoy.

42 Lentils from Morocco III

Artisan
Soup Prep Time: 10 mins
Total Time: 50 mins

Servings per Recipe: 4

Calories 388.2
Cholesterol 78.9mg
Sodium 895.3mg
Carbohydrates 32.1g
Protein 8.4g

Ingredients
5 tbsps butter 1/2 tsp nutmeg
1 large onion, diced 1/4 tsp cinnamon
2 lbs butternut squash, peeled, seeded and cut into 1/2 C. whipping cream
1/2-inch pieces
4 C. vegetable broth

Directions
1. In a large heavy pan, melt butter on medium-high heat and sauté the onion for about 5 minutes or
till tender.
2. Add the squash and cook for about 5 minutes.
3. Stir in the cinnamon, nutmeg and broth and bring everything to a gentle boil.
4. Then reduce the heat to medium-low.
5. Simmer, covered, for about 20 minutes or till the squash becomes tender.
6. Remove the soup from the heat and let it cool slightly.
7. In a blender, add the soup in batches and pulse till smooth.
8. Place the soup in pan on medium heat and stir in the cream, salt and black pepper and simmer till
heated completely.

Artisan Soup 43
ONION
Soup I Prep Time: 10 mins
Total Time: 50 mins

Servings per Recipe: 6

Calories 476 kcal
Fat 15.2 g
Carbohydrates 56.1g
Protein 21.8 g
Cholesterol 36 mg
Sodium 1224 mg
Ingredients
4 onions, chopped 1/4 tsp dried thyme
3 tbsps butter 1 C. white wine
3 tbsps all-purpose flour 1 French baguette, cut into 1/2 inch slices
1 tsp ground black pepper 8 oz. shredded mozzarella cheese
1 tsp white sugar
3 (10.5 oz.) cans vegetable broth
1 1/4 C. water
1/2 tsp dried parsley

Directions
1. Stir fry your onions in butter for 12 mins then add in: sugar, flour, and black pepper.
2. Cook and stir for 2 mins before adding in: thyme, broth, parsley, and water.
3. Let this mix gently boil for 12 mins.
4. At the same time turn on your broiler.
5. Divide the mix between the serving bowls and add a piece of bread to each with a final topping of
cheese. Melt the cheese under the broiler or in the oven then serve the soup. Enjoy.

44 Onion Soup I
Restaurant Style
Onion Soup Prep Time: 15 mins
Total Time: 1 hr 15 mins

Servings per Recipe: 4

Calories 618 kcal
Fat 35.9 g
Carbohydrates 39.5g
Protein 29.7 g
Cholesterol 114 mg
Sodium 3433 mg

Ingredients
4 tbsps butter 1 tbsp balsamic vinegar
1 tsp salt salt and freshly ground black pepper to taste
2 large red onions, thinly sliced 4 thick slices French or Italian bread
2 large sweet onions, thinly sliced 8 slices Gruyere or Swiss cheese slices, room
2 cans vegetable broth temperature
1/2 C. red wine 1/2 C. shredded Asiago
1 tbsp Worcestershire sauce 4 pinches paprika
2 sprigs fresh parsley
1 sprig fresh thyme leaves
1 bay leaf

Directions
1. Get some twine and tie together the following: bay leaf, thyme, and parsley.
2. Top your red and sweet onions with salt and then fry them in butter for 37 mins.
3. Try to stir the contents every 3 mins to avoid any burning.
4. Add in: Worcestershire, broth, and red wine. Drop the tied spices in as well.
5. Let this gently boil for 22 mins, with a low heat, and stir the mix at least 3 times. Take out the spices
and add in some pepper, salt, and vinegar.
6. Place a lid on the pot and let the contents continue to stay warm with a very low level of heat.
7. Turn on the broiler and toast your bread under it for 2 mins then flip the pieces and toast for 2 more
mins.

Restaurant Style Onion Soup 45

8. Grab 4 bowls and add an equal amount of soup to each.
9. Then add a piece of bread to each as well.
10. Add a topping of 2 pieces of gruyere and an equal amount of asiago to the pieces of bread and some
paprika.
11. Cook the bowls under the broiler for 6 mins.
12. Enjoy.
13. NOTE: As you broil, the cheese should melt over the sides and add a touch of elegance to your dish.
This is intended!

46
Shallot
Soup Prep Time: 5 mins
Total Time: 17 mins

Servings per Recipe: 4

Calories 195 kcal
Fat 10.3 g
Carbohydrates 20.2g
Protein 6.8 g
Cholesterol 31 mg
Sodium 202 mg

Ingredients
2 tbsps butter salt and pepper to taste
2 medium shallots, finely chopped 3 tbsps whipping cream (optional)
2 C. water
3 C. fresh shelled green peas

Directions
1. Stir fry your shallots in butter for 4 mins then add in: pepper, peas, salt, and water.
2. Get everything boiling.
3. Once the mix is boiling, place a lid on the pot, set the heat to low, and let the mix cook for 15 mins.
4. Now puree the peas and add them to the pan along with the cream.
5. Heat everything back up and then add more pepper and salt.
6. Enjoy.

Shallot Soup 47
VIETNAMESE
Tofu Soup Prep Time: 30 mins
Total Time: 2 hrs

Servings per Recipe: 8

Calories 476 kcal
Fat 15.2 g
Carbohydrates 56.1g
Protein 21.8 g
Cholesterol 36 mg
Sodium 1224 mg
Ingredients Directions
2 tbsps vegetable oil 1. Stir fry your shallots and onions in oil until
1 onion, coarsely chopped the onions are see-through then add in:
2 shallots, thinly sliced curry, garlic, lemon grass, and ginger.
2 cloves garlic, chopped 2. Stir fry everything for about 6 more mins
2 inch piece fresh ginger root, thinly sliced then add: tofu, green peppers, mushrooms,
1 stalk lemon grass, cut into 2 inch pieces and carrots.
4 tbsps curry powder 3. Cook the mix for 2 more mins before adding
1 green bell pepper, coarsely chopped in the veggie stock, pepper flakes, and fish
2 carrots, peeled and diagonally sliced sauce.
8 mushrooms, sliced
4. Stir everything and get it all boiling.
1 lb fried tofu, cut into bite-size pieces
4 C. vegetable broth 5. Once the contents are boiling add in the
4 C. water coconut milk and the potatoes, get it all
2 tbsps vegetarian fish sauce (optional) boiling again.
2 tsps red pepper flakes 6. Once the soup is boiling set the heat to low
1 bay leaf and let the mix gently cook for 50 mins.
2 kaffir lime leaves 7. When serving the soup top it with some
8 small potatoes, quartered fresh cilantro and some bean sprouts.
1 (14 oz.) can coconut milk 8. Enjoy.
2 C. fresh bean sprouts, for garnish
8 sprigs fresh chopped cilantro, for garnish

50 Vietnamese Tofu Soup

Italian
Herbed Tofu Soup Prep Time: 15 mins
Total Time: 55 mins

Servings per Recipe: 4

Calories 358 kcal
Fat 12.9 g
Carbohydrates 49g
Protein 17.1 g
Cholesterol 29 mg
Sodium 1484 mg

Ingredients
2 tbsps butter 1/2 tsp dried basil
2 C. sliced carrots 1/2 tsp dried oregano
1 1/2 C. chopped onion 1/4 tsp poultry seasoning
1 1/2 C. chopped celery 1/4 tsp dried thyme
1 1/2 tsps minced garlic 1/4 tsp dried rosemary
12 C. vegetarian chicken-flavored broth 1/4 tsp dried marjoram
2 C. egg noodles 1/4 tsp black pepper
1 (14 oz.) container extra-firm tofu, drained and 1/4 C. cornstarch
cubed 3 tbsps cold water
1/4 C. raisins

Directions
1. Get a bowl, mix until smooth: water and cornstarch. Stir fry the following in butter for 12 mins: garlic,
carrots, celery, and onions. Now add in the broth and get it all boiling.
2. Once everything is boiling, add: pepper, noodles, marjoram, raisins, rosemary, basil, thyme, cornstarch
mix, oregano, and poultry seasoning.
3. Get the contents boiling again then place a lid on the pot, set the heat to low, and let it all gently cook
for 35 mins.
4. Enjoy.

Italian Herbed Tofu Soup 51

BIG APPLE
Soup Prep Time: 10 mins
Total Time: 35 mins

Servings per Recipe: 8

Calories 143 kcal
Fat 10.1 g
Carbohydrates 12.7g
Protein 2g
Cholesterol 16 mg
Sodium 662 mg
Ingredients
3 tbsps olive oil 1/4 tsp coarsely ground black pepper
1 shallot, minced 1 (12 oz.) box frozen butternut squash
2 small apples, peeled, cored, and diced 1/2 C. half-and-half
4 C. vegetable broth 2 tbsps butter
2 C. water 1/2 tsp dried tarragon
1/2 tsp freshly grated nutmeg
1/2 tsp ground allspice
1/2 tsp ground cinnamon

Directions
1. Stir fry your shallots in olive oil until they are soft then add in the apples and fry them for 2 mins.
Place everything into a large pot and add in the water and broth to the pot and stir the mix.
2. Now add in: the pepper, nutmeg, cinnamon, and allspice.
3. Get everything boiling, set the heat to low, and let the mix cook for 20 mins. Add the squash to the
soup and get everything boiling again.
4. Add the half and half and the tarragon as well and let the mix cook for 7 mins. Enjoy.

52 Big Apple Soup

Irish
Soup Prep Time: 5 mins
Total Time: 25 mins

Servings per Recipe: 4

Calories 228 kcal
Fat 11.4 g
Carbohydrates 22g
Protein 9.5 g
Cholesterol 14 mg
Sodium 927 mg

Ingredients
1 tbsp olive oil 1/8 tsp crushed red pepper flakes
1 head escarole, coarsely chopped 2 tbsps grated Parmesan cheese
2 cloves garlic, pressed
1 (15 oz.) can vegetable broth
1 (15.5 oz.) can cannellini beans, rinsed and drained

Directions
1. Add the olive oil to a pan and begin to fry your escarole for 6 mins then add the garlic and keep
cooking everything for 60 more secs.
2. Now add in the beans and the broth.
3. Stir the mix then add in the pepper flakes and stir everything again.
4. Get the mix boiling then set the heat to low and let the contents simmer for 10 mins.
5. Top the beans with your parmesan.
6. Enjoy.

Irish Soup 53
A SOUP
from Vietnam Prep Time: 15 mins
Total Time: 25 mins

Servings per Recipe: 4

Calories 159 kcal
Fat 2.3 g
Carbohydrates 29.2g
Protein 5.2 g
Cholesterol 5 mg
Sodium 991 mg
Ingredients
2 (14.5 oz.) cans vegetable broth 1/2 C. sliced mushrooms
2 star anise pods, or more to taste 1/4 C. chopped carrots
3/4 tbsp ginger paste 1/2 (8 oz.) package dried thin rice noodles
1 tsp Sriracha 1 tbsp chopped green onion
4 oz. tofu, cubed
1/2 C. broccoli florets

Directions
1. Get the following boiling: sriracha, broth, ginger paste, and star anise.
2. Once the mix is boiling combine in: the carrots, tofu, mushrooms, and broccoli. Let the mix cook for
9 mins. Now begin get your noodles boiling in water. Once the water is boiling shut the heat and
place a lid on the pot.
3. Let the noodles sit for 6 mins then remove the liquids and run the noodles under some cool water.
4. Now take out the anise from the simmering mix.
5. Place your noodles in serving bowls and top them with the broth mix.
6. Place some green onions over everything. Enjoy.

54 A Soup from Vietnam

Hash Brown
Soup Prep Time: 10 mins
Total Time: 35 mins

Servings per Recipe: 6

Calories 284 kcal
Fat 14 g
Carbohydrates 33.4g
Protein 7.7 g
Cholesterol 42 mg
Sodium 1112 mg

Ingredients
4 1/2 tbsps butter 3/4 tsp ground black pepper
1 1/2 C. frozen chopped onions 3/4 tsp garlic salt
1 1/2 (14.5 oz.) cans vegetable broth 1 1/2 dashes hot sauce
1 (24 oz.) package frozen hash brown potatoes 1 (12 oz.) can evaporated milk
3 tbsps all-purpose flour
1 1/2 tsps dried basil
3/4 tsp salt

Directions
1. Stir fry your onions in butter for 7 mins then add in: the broth, hot sauce, potatoes, garlic salt, flour,
pepper, basil and salt.
2. Get everything boiling, set the heat to low, and let the potatoes cook for 22 mins.
3. Add in the evaporated milk and stir the mix evenly.
4. Enjoy.

Hash Brown Soup 55

SUMMERTIME
Soup Prep Time: 15 mins
Total Time: 1 hr

Servings per Recipe: 8

Calories 81 kcal
Fat 3.8 g
Carbohydrates 9.6g
Protein 4.6 g
Cholesterol 8 mg
Sodium 561 mg
Ingredients
2 tbsps butter 2 lbs sliced fresh brown or white mushrooms
1 C. peeled and sliced carrots 6 C. vegetable stock
1 C. sliced onions salt and pepper to taste
1 C. sliced leeks (optional) 1/2 C. chopped green onion
1/2 C. sliced celery
1 tsp fresh thyme leaves

Directions
1. Begin to stir fry your celery, carrots, leeks, and onions, in butter, for 12 mins then add in the
mushrooms and thyme.
2. Keep frying the mix for 7 mins then add in some pepper, salt, and the chicken stock.
3. Get everything boiling, place a lid on the pot, and set the heat to low.
4. Let the mix gently cook for 35 mins then divide the soup between serving bowls.
5. Top each serving with green onions.
6. Enjoy.

56 Summertime Soup
Buffalo
Soup II Prep Time: 15 mins
Total Time: 40 mins

Servings per Recipe: 4

Calories 155 kcal
Fat 11.2 g
Carbohydrates 9.9g
Protein 5.4 g
Cholesterol 27 mg
Sodium 1058 mg

Ingredients
1 tsp unsalted butter 2 tbsps peanut butter
1/4 C. chopped celery 1/4 tsp salt
2 cloves garlic, chopped 1/4 tsp crushed red pepper flakes
1 tbsp all-purpose flour 2 green onions, chopped
3 1/2 C. vegetable broth 1/4 C. heavy cream
1 1/2 C. chopped broccoli
1 1/2 C. cauliflower, chopped

Directions
1. Stir fry your garlic and celery in butter for 7 mins then add in the flour and stir everything again.
2. Let the mix fry for 60 secs then add in the pepper flakes, broth, salt, broccoli, peanut butter, and
cauliflower.
3. Let the mix gently boil for 17 mins then add in the green onions and cream and stir everything
again.
4. Enjoy.

Buffalo Soup II 57
TOMATO
and Avocado Prep Time: 15 mins
Total Time: 55 mins

Soup Servings per Recipe: 12

Calories 315 kcal
Fat 16.2 g
Carbohydrates 37.2g
Protein 8.7 g
Cholesterol 12 mg
Sodium 1152 mg
Ingredients
2 tbsps vegetable oil salt and pepper to taste
1 (1 lb) package frozen pepper and onion veggie mix 1 (11 oz.) can whole kernel corn
2 cloves garlic, diced 12 oz. tortilla chips
3 tbsps ground cumin 1 C. shredded Cheddar cheese
1 (28 oz.) can crushed tomatoes 1 avocado, peeled, pitted and diced
3 (4 oz.) cans chopped green chili peppers, drained
4 (14 oz.) cans vegetable broth

Directions
1. Stir fry your onions and peppers for 2 mins in hot oil then add in the cumin and garlic. Continue
frying the mix for 4 more mins until the veggies are soft.
2. Now combine in the chili peppers and tomatoes.
3. Stir the mix again and let the pepper cook for 30 secs before adding in some pepper, salt, and the
broth.
4. Now get everything boiling, set the heat to low, and let the mix gently simmer for 35 mins.
5. Add in the corn to the mix and let the veggies cook for 7 mins.
6. When serving the soup top each individual serving with some tortilla chips, avocado, and cheese.
7. Enjoy.

60 Tomato and Avocado Soup

Creamy
Avocado Stew Prep Time: 15 mins
Total Time: 55 mins

Servings per Recipe: 4

Calories 410 kcal
Fat 40.6 g
Carbohydrates 12.5g
Protein 3.9 g
Cholesterol 82 mg
Sodium 374 mg

Ingredients
2 avocado, peeled, pitted and diced salt and pepper to taste
1 tbsp chopped shallots 1/4 tsp ground nutmeg
1 tbsp olive oil 1 tomato, peeled, seeded and diced
2 C. chicken stock
1 C. heavy cream

Directions
1. Add your avocado to the bowl of a food processor and begin to puree it.
2. Begin to stir fry your shallots in olive oil until they are soft then shut the heat.
3. Get a bowl, combine: chicken stock, shallots, cream, and avocado.
4. Stir the mix until it is smooth then add in the nutmeg, some pepper and salt.
5. Place a covering of plastic on the bowl and put the mix in the fridge for 30 mins.
6. When serving the dish top the soup with your tomatoes.
7. Enjoy.

Creamy Avocado Stew 61

ITALIAN STYLE
Soup of Tomatoes Prep Time: 15 mins
Total Time: 45 mins

Servings per Recipe: 8

Calories 195 kcal
Fat 10.3 g
Carbohydrates 16.6g
Protein 6.4 g
Cholesterol 12 mg
Sodium 447 mg
Ingredients
1 tbsp olive oil 2 stalks celery, chopped
1/2 white onion, chopped 1 bay leaf
2 tsps garlic, minced 1 medium apple, thinly sliced
2 C. vegetable stock 1/2 C. red wine
1 (15.5 oz.) can pinto beans salt and pepper to taste
1 (14.5 oz.) can Italian-style stewed tomatoes

Directions
1. Stir fry your onions in some olive oil for 7 mins.
2. Now add: bay leaf, stock, celery, pintos, and tomatoes.
3. Get everything boiling.
4. Once it is all boiling set the heat to low and gently simmer the mix.
5. Get a bowl, combine: pepper, wine, salt, apples.
6. Pour this mix into the broth mix and simmer for 7 more mins.
7. Enjoy.

62 Italian Style Soup of Tomatoes

Squash
and Apple Soup Prep Time: 40 mins
Total Time: 1 hr 40 mins

Servings per Recipe: 12

Calories 219 kcal
Fat 10.4 g
Carbohydrates 29.2g
Protein 5.7 g
Cholesterol 20 mg
Sodium 947 mg

Ingredients
1 (3 lb) butternut squash - peeled, seeded, and cubed salt and ground black pepper to taste
1 tbsp olive oil 1 apple, cubed
salt and ground black pepper to taste 4 cloves garlic, minced
1 large onion, chopped 1 C. apple cider
6 stalks celery, chopped 1 1/2 quarts vegetable stock
6 carrots, chopped 1/2 tsp ground nutmeg (optional)
1 bay leaf 1 1/2 C. sour cream
2 tsps curry powder
1 tsp dried thyme
Directions
1. Set your oven to 375 degrees before doing anything else.
2. Get a bowl, combine: pepper, squash, olive oil, and salt.
3. Now layer your squash in a casserole dish then cook it in the oven for 35 mins.
4. Flip the squash one time, half way through the cooking time.
5. Begin to stir fry the following in some oil: pepper, onions, salt, celery, thyme, carrots, curry powder,
and bay leaf.
6. Fry these veggies until tender.
7. Now add the squash and apples and cook for 7 more mins before adding the garlic and cooking for 2
more mins.
8. Add in the cider and get it all boiling.
9. Once it is boiling, set the heat to low and simmer until half of the mix has evaporated.
Squash and Apple Soup 63
10. Now add the stock and cook for 25 mins with a low level of heat.
11. Grab an immersion blender and puree the soup.
12. Alternatively you puree the soup in a blender using a ladle and pouring the blended soup into
another pot.
13. Finally add in your nutmeg and serve with some sour cream.
14. Enjoy.

64
Soup of
Broccoli, Potatoes, Prep Time: 15 mins
Total Time: 1 hr

Onions, and Cheese Servings per Recipe: 6

Calories 183 kcal
Fat 8.1 g
Carbohydrates 21.7g
Protein 8.2 g
Cholesterol 14 mg
Sodium 297 mg

Ingredients
1 onion, diced 4 C. vegetable broth
1 tbsp olive oil 4 oz. stilton cheese
2 heads broccoli, chopped
2 potatoes, peeled and cubed

Directions
1. Stir fry your onions in olive oil until see-through. Then add in your potatoes and broccoli and cook
for 6 mins. Then add the broth and get the contents boiling. Once the broth is boiling set the heat to a
lower level and let everything lightly boil for 23 mins with no cover.
2. Add the cheese after shutting the heat and let it melt. Use an immersion blender or regular food
processor to blend the soup down to become smoother.
3. Then reheat it before serving.
4. Enjoy.

Soup of Broccoli, Potatoes, Onions, and Cheese 65

ARTISAN
Broccoli Soup I Prep Time: 10 mins
Total Time: 40 mins

Servings per Recipe: 12

Calories 265 kcal
Fat 18.2 g
Carbohydrates 15.1g
Protein 10 g
Cholesterol 56 mg
Sodium 1136 mg
Ingredients
1/2 C. butter 1 tbsp garlic powder
1 onion, chopped 2/3 C. cornstarch
1 (16 oz.) package frozen chopped broccoli 1 C. water
4 (14.5 oz.) cans vegetable broth
1 (1 lb) loaf processed cheese food, cubed
2 C. milk

Directions
1. Get a bowl, mix until smooth: water and cornstarch.
2. Stir fry your onions in butter in a big pot and then add in your broccoli and broth.
3. Let the broth and broccoli lightly boil for 16 mins. Then set the heat to low and pour in your cheese.
Once the cheese has melted season everything with the garlic powder and pour in the milk.
4. Slowly stir and pour in your cornstarch mix. Let the soup cook for a bit more time (3 more mins).
5. Enjoy.

66 Artisan Broccoli Soup I

Artisan
Broccoli Soup II Prep Time: 10 mins
Total Time: 1 hr

Servings per Recipe: 8

Calories 309 kcal
Fat 18.8 g
Carbohydrates 16g
Protein 18.5 g
Cholesterol 50 mg
Sodium 2389 mg

Ingredients
8 C. vegetable broth 1/3 C. cornstarch
1 (10.75 oz.) can condensed cream of mushroom soup 1/4 C. water
3/4 C. chopped onion 3 C. fresh broccoli florets, cooked
3/4 C. chopped celery 1 1/2 C. shredded American cheese
1 tbsp salt 1 1/2 C. shredded Cheddar cheese
1 pinch ground white pepper
2 C. milk

Directions
1. Get a bowl, combine until smooth: water and cornstarch. Set it aside.
2. Boil the following in a big pot: pepper, broth, salt, mushroom soup, celery, and onions. Once boiling,
place a lid on the pot and lower the heat. Let the soup lightly boil for 22 mins. Pour in your milk
and then get the soup boiling once more. Slowly add in your cornstarch mix while stirring. Let the
contents lightly boil for 7 mins.
3. Now finally add in your cheese and broccoli. Once the cheese is fully melted. Shut the heat. Enjoy.

Artisan Broccoli Soup II 67

ARTISAN
Broccoli Soup III Prep Time: 15 mins
Total Time: 30 mins

Servings per Recipe: 4

Calories 449 kcal
Fat 33 g
Carbohydrates 18.9g
Protein 20.6 g
Cholesterol 100 mg
Sodium 523 mg
Ingredients
1 C. sliced carrots 1/4 C. all-purpose flour
2 C. chopped broccoli 1/4 tsp ground black pepper
1 C. water 2 C. milk
1 tsp vegetable bouillon 2 C. shredded sharp Cheddar cheese
1/4 C. chopped onion
1/4 C. butter

Directions
1. Get the following boiling in a large pot: bouillon, carrots, water, and broccoli.
2. Once the contents are boiling place a lid on the pan and let the contents simmer over a low heat for 7
mins. Place everything to the side.
3. In another big pot fry your onions in butter until see-through and add in pepper and flour. Let this
cook for 1 min while stirring. Then add in your milk. Get everything boiling and then add in your
cheese once the cheese has fully melted, pour in your vegetables and liquid.
4. Get the mix hot and then serve in bowls.
5. Enjoy.

68 Artisan Broccoli Soup III

Broccoli
Cheese Soup III Prep Time: 10 mins
Total Time: 40 mins

Servings per Recipe: 12

Calories 153 kcal
Fat 9.4 g
Carbohydrates 10.1g
Protein 7.5 g
Cholesterol 29 mg
Sodium 529 mg

Ingredients
4 C. fresh broccoli, cut into bite size pieces 4 tbsps cornstarch
1 1/2 qt. vegetable broth 1/2 C. cold water
2 C. milk 2 C. shredded Cheddar cheese
2 (10.75 oz.) cans condensed cream of celery soup

Directions
1. Get a big pot and boil your broccoli in the broth for 12 mins.
2. Now get a bowl, combine: celery soup and milk. Stir the contents until everything is smooth then mix
some water and cornstarch together. Pour the mix in the celery soup mix and stir everything.
3. Let the contents continue to heat until everything is simmering then add your cheese. Once the
cheese has melted shut the heat and stir everything.
4. Enjoy.

Broccoli Cheese Soup III 69

SEATTLE STYLE
Broccoli Soup Prep Time: 10 mins
Total Time: 40 mins

Servings per Recipe: 8

Calories 475 kcal
Fat 24.4 g
Carbohydrates 33.8g
Protein 29.7 g
Cholesterol 54 mg
Sodium 2001 mg
Ingredients
3 (10 oz.) packages frozen chopped broccoli 1 1/2 lbs processed cheese food (eg. Velveeta),
3 (14.5 oz.) cans vegetable broth cubed
6 tbsps margarine 1 pinch ground white pepper
1 onion, chopped
1/2 C. all-purpose flour
2 C. milk

Directions
1. Get your broccoli boiling in broth, once the mix is boiling, set the heat to a lower level, and let the
mix cook for 17 mins.
2. Now being to stir fry your onions in butter for 7 mins then add the flour to the onions and slowly
add in the milk.
3. Continue to heat and stir the mix until everything is thick.
4. Now combine everything with the broccoli and add the cheese and pepper.
5. Enjoy.

72 Seattle Style Broccoli Soup

Countryside
Broccoli Soup Prep Time: 10 mins
Total Time: 50 mins

Servings per Recipe: 4

Calories 448 kcal
Fat 22.8 g
Carbohydrates 42.6g
Protein 20.3 g
Cholesterol 60 mg
Sodium 1189 mg

Ingredients
2 C. chopped onion salt and pepper to taste
2 tbsps margarine 3 C. shredded Cheddar cheese
2 1/2 lbs peeled and cubed potatoes
5 C. boiling water
4 cubes chicken bouillon
3 C. fresh broccoli, cooked and drained

Directions
1. In a saucepan, begin to stir fry your onions in butter.
2. Let the onions cook until they are see-through then add the bouillon, water, and potatoes.
3. Break the bouillon apart and get everything boiling.
4. Once the mix is boiling place a lid on the pot and set the heat to low.
5. Let the mix cook for 17 mins.
6. Now cut off the hard outer skin from broccoli stems and boil the broccoli in water for 6 mins. Then
add it to the soup.
7. Begin to puree the soup with an immersion blender then add the pepper and salt. You can also use a
food processor and blend the soup in batches then place the pureed mix into a new pot.
8. Combine in the cheese after the soup has been pureed and get everything hot again.
9. Enjoy.

Countryside Broccoli Soup 73

SAUERKRAUT
Swiss Soup Prep Time: 15 mins
Total Time: 1 hr 15 mins

Servings per Recipe: 8

Calories 465 kcal
Fat 30.5 g
Cholesterol 107 mg
Sodium 1127 mg
Carbohydrates 24.3 g
Protein 24.7 g
Ingredients
1/2 C. chopped onion 8 oz. shredded corned beef
1/4 C. chopped celery 1 C. sauerkraut, drained
3 tbsps butter 3 C. half-and-half cream
1/4 C. all-purpose flour 3 C. shredded Swiss cheese
3 C. water 8 slices rye bread, toasted and cut into triangles
4 cubes vegetable bouillon

Directions
1. Cook onion and celery in hot butter for a few minutes and then add flour, bouillon and water before
bringing all this to boil.
2. Cook on low heat for 5 minutes and then add cream, corned beef, sauerkraut and 1 C. of the cheese
before cooking everything for 30 minutes more.
3. Serve in bowls after topping it with bread and cheese, and broiling it until the cheese melts.

74 Sauerkraut Swiss Soup

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