(Excellent for a light Sunday dinner) This is one of my favorites (I know I said that about others as well, but really this soup is sooooo healthy and delicious! I called it “High 5” because it has 5 different kinds of onions! If you can find any other kinds, just add to your soup and change the number name!)
PREP TIME: 10 min
COOK TIME: 30 min
READY TIME: 40 min
CALORIES: 280 (per serving)
⇓ You may also listen to the recipe by pressing the play button below.
MINESTRONE – ITALIAN VEGETABLE SOUP
INGREDIENTS (Minestrone vegetable soup)
- 2 carrots, diced
- 2 potatoes, diced
- 1½ green beans cut in tiny pieces
- 3/4 cup white long turnip, diced
- 1 medium black turnip (black inside white inside), diced
- 2 courgettes (zucchini), diced
- 1/4 cup celery, diced
- 1/4 cup green onions, chopped
- 1/4 cup parsley, chopped
- 4 garlic cloves
- 1 onion, chopped
- 1/2 cup pumpkin, chopped
- 1 leek, chopped
- 1 tbsp olive oil
- 1/3 cup fresh coriander leaves (cilantro)
- A few basil leaves
INSTRUCTIONS (Minestrone vegetable soup)
1 In a Teflon saucepan, saute vegetables in olive oil 5 mins. Then put them in a big saucepan with water, salt and condiments.
2 Boil for 15 mins; add 2 tbsp cooked barley or other grain (rye, brown rice, wholesome short macaroni, fusili, etc.)
3 Other options: sliced mushrooms, fresh ginger root (if you feel you’re coming down with a cold), cooked whole-wheat pasta or any other whole-grain short pasta (can also be colorful and fun shapes), green peas (fresh or frozen), pre-cooked white beans or red kidney beans or garbanzo beans, especially if you are eating this meal as a main course at noon. You can blend this soup to create a creamy texture, but reserve 1 cup of the cooked vegetables for garnishing at the end.
NUTRITION FACTS (Minestrone vegetable soup)
Calories: 285.6 Kcal
Total Fat: 2.7 g
Sodium: 717.6 mg
Potassium: 412.8 mg
Carbs: 54.3 g
Protein: 11.9 g
INGREDIENTS (MUSHROOM SOUP)
- 2 packages shiitake mushrooms
- 1 package white mushrooms
- 3 garlic cloves, crushed
- 1 spring onion, chopped
- 1 bunch parsley
- 2 tbsp Tamari, Bragg* liquid amino acids or soy sauce
- 4 cup vegetable broth
INSTRUCTIONS (MUSHROOM SOUP)
1 Stirfry the garlic and onion for 5 mins; add the mushrooms and broth.
2 Simmer for 1 mins. Add the Tamari and parsley.
3 Blend everything in the food processor. Reheat; add 2 tbsp of white wine.
4 *BRAGG All natural liquid Aminos: is an all purpose seasoning which makes a good alternative to Tamari and soy sauce.
5 Was created by the health food pioneer Mr. Paul Bragg, who set up lots of health stores in America. Excellent with rice, beans, fish, chicken, tofu, noodles, soups, stirfries.
6 Bragg contains 16 essential amino acids in a natural form from the soy protein.
ONION SOUP THE HIGH FIVE SOUP RECIPE
INGREDIENTS (ONION SOUP)
- 4 purple onions
- 4 white onions
- 2 cups sliced leeks
- 2 bunches spring onions
- 2 cups chives, chopped
- 12 garlic cloves, sliced
- 1 tbsp olive or grape seed oil
- 7 cups vegetable broth
- 3/4 cup white wine
- 2 bay leaves
- 1/2 cup chopped French parsley
- 1/2 cup chopped fresh basil leaves
- A pinch of saffron
- Sea salt (if possible) and freshly ground black pepper to taste
INSTRUCTIONS (ONION SOUP)
1 Heat some of the oil in a Teflon pan. Saute the onions and garlic for about 15 min over medium heat until golden.
2 Add the vegetable broth and the bay leaves. Bring to boil and cook for another 20 mins over low heat. Add salt, pepper and wine. Remove the bay leaves.
3 Sprinkle with parsley and basil. Serve with German dark bread, garlicalmondnese or garlic chives cashewnese and a mixed green salad with roasted pepper.
- Add some sliced shiitaki mushrooms when cooking
- Add 2 tbsp freshly grated ginger
- Add 1 tbsp grated radish
- Add 1/2 tbsp cayenne peppers
- Substitute sake for the white wine
ROASTED RED PEPPER SOUP RECIPE
(Whenever you roast red peppers for salad, make some extra for this delicious soup.)
INGREDIENTS (roasted red pepper soup)
- 10 red bell peppers
- 2 garlic cloves, crushed
- 2 cups red onion, diced
- 1/2 cup fresh chives, chopped
- 1/2 tsp salsa picante* (or Tabasco or other hot sauce)
- 2 tsp olive oil
- 2 tbsp balsamic vinegar
- Salt and freshly ground black pepper to taste
- 3 cup homemade fatfree chicken or vegetable broth
- 2 bay leaves
- 2 fresh thyme sprigs
INSTRUCTIONS (roasted red pepper soup)
1 In a big Teflon pan, saute garlic and red onion in oil until golden; add peppers, vinegar, salt and pepper and salsa picante.
2 Transfer to a saucepan and add the broth, bay leaves and thyme sprigs. Bring to boil. Reduce the heat and simmer covered for 25 mins.
3 Remove the leaves and sprigs; blend mixture in a blender or food processor. Taste and adjust if necessary. Serve in individual bowls.
4 Sprinkle with the chopped chives just before serving.
Variations: add some white wine when cooking; if you want a more creamy texture, add one potato, you can also add some tomatoes (maybe 2), you can also add, with the chopped chives, half a pepper cut in tiny dices, or chopped parsley.
INGREDIENTS (Pea Soup)
- 4 cup fresh or frozen green peas
- Green onion
- Green pepper
- Chicken consomme or vegetable broth or plain boiling water
INSTRUCTIONS (Pea Soup)
1 Sautee the garlic, onion and pepper for 5 minutes in the olive oil.
2 Add the broth or water. Add the peas, salt and dill. Cook for 10 minutes or until tender.
3 Remove the dill and blend in the machine. Taste and adjust, if needed.
SPICED TOMATO SOUP
INGREDIENTS (spiced tomato soup)
10 cup tomatoes, peeled and diced
1 large onion (white), chopped
7 garlic cloves, crushed
3/4 cup chopped celery
2 tbsp chopped carrot
2 cup red sweet pepper, seeded and diced
2 tbsp fresh ginger, grated
1 tbsp hot red pepper sauce
INSTRUCTIONS (spiced tomato soup)
1 Cook everything and then blend in the machine, taste and adjust.
INGREDIENTS (vegetable chowder)
- 2 cup vegetable stock or hot boiling water
- 2 onions
- 2 tomatoes, skinned and chopped
- 2 potatoes, unpeeled and diced
- 3/4 cup broccoli stalks, trimmed
- 1 celery rib, chopped
- 2/3 cup unsweetened soy milk or low fat milk
- 1/2 cup fresh corn or frozen (never canned)
- 1 cup carrots, sliced
- 1 cup squash, chopped Salt and pepper
- 1 tsp olive oil
- 1 handful of basil leaves (torn by hand not knife)
INSTRUCTIONS (vegetable chowder)
1 Heat the oil in a saucepan and add the onions; saute until golden.
2 Add the carrots, squash, celery and potatoes. Cook, stirring, for 5 mins. Add the vegetable stock.
3 Simmer about 10 minutes, covered. Add the tomatoes, broccoli and corn. Cook for about 10 mins more.
4 Add the milk. Let cool; blend in a food processor or blender. Add the torn basil leaves and serve.
ORIENTAL SOUPS: TOFU SOUP RECIPE
- 6 cup vegetable stock
- 1 green spring onion
- 2 carrots
- 1/2 cup turnips, chopped
- 4 leaves kale
- 1/2 cup green peas
- 1 cup tofu, diced
- 4 sprigs parsley
1 Chop all the vegetables into small pieces. Cook them in a pot with the boiling vegetable stock, add the tofu and cook for 10 mins.
2 Variations: add some cooked soba noodles, seaweed, or cooked edamames.
ORIENTAL SOUPS: MISO SOUP
- 5 cup boiling water
- 2 tbsp minced scallions
- 1 tbsp minced chives
- 1 tbsp minced cilantro
- 1 sliced carrot
- 1 tbsp seaweed
- 4 tbsp white miso
- 1 big white onion (whole)
1 Bring the water to boil. Add whole onion and the carrot slices; cook for about 8 mins. Remove the onion.
2 Add the seaweed and the miso. Turn the heat off. Sprinkle with the scallions + chives + cilantro.
Variations: omit the cilantro, add thinly sliced shiitake or any other kinds of mushrooms, use Red Miso instead of White, sprinkle with a handful of bonito flakes, sprinkle with some spicy powder (mixture of crushed red pepper flakes, toasted white and/or black sesame seeds).