Soup Recipes - Crab & Brie Soup

Ingredients:
1/2 lb white onions, chopped
1/2 lb celery, chopped
6 oz green onions, chopped
3 oz unsalted butter
3 oz flour
2 pint seafood stock
1 pint 35% cream
1/2 lb crab meat, chopped fine
2 lb brie cheese, cut up
1 cajun seasoning, to taste
1 worcestershire sauce



Procedures:
Saute the chopped white onions and celery in the unsalted butter for
ten minutes. Add flour slowly to avoid lumps, mix well. Add seafood
stock and bring to a boil for ten minutes. To this, add the cream to
the liking, crab meat and brie cheese. Simmer for another ten
minutes. Season with cajun seasoning and Worcestershire sauce to
taste. Garnish with green onions. Soup will be slightly spicy hot.

Soup Recipes - Crab And Asparagus Soup

Ingredients:
2 teaspoon reduced-calorie margarine
1/3 cup chopped onion
1/3 cup diced celery
2 tablespoon finely chopped carrot
1 garlic clove, minced
1/2 teaspoon minced shallots
1 tablespoon all-purpose flour
2 cup skim milk
1 tablespoon dry sherry
1/2 bay leaf
1/2 teaspoon salt
1/2 teaspoon worcestershire sauce
1/2 teaspoon grated lemon peel
1/8 teaspoon ground white pepper
1/8 teaspoon thyme leaves
3 oz thawed, well drained crabmeat, flak; ed
1/2 cup sliced asparagus spears



Procedures:
In 1 1/2-quart saucepan heat margarine over medium-high heat until
bubbly; add onion, celery, carrot, garlic, and shallots; saute,
stirring occasionally, until softened, 2 to 3 minutes. Sprinkle with
flour and stir quickly to combine. Gradually add milk, stirring
constantly, and cook until sauce is smooth. Add remaining
ingredients, except crabmeat and asparagus and bring to a boil.
Reduce heat to low and add crabmeat and asparagus. Cover and cook,
stirring occasionally, until soup is thickened and vegetables are
tender, 20 to 30 minutes. Remove and discard bay leaf before serving.
Makes 2 servings.

Soup Recipes - Crab Combination Soup

Ingredients:
1 oz dried mushrooms
1 boiling water
6 oz fresh or thawed frozen
1 crabmeat
4 oz frozen sea scallops
1/2 cup drained whole or sliced
1 bamboo shoots (1/2 of 8 oz
1 can)
8 green onions
1 teaspoon vegetable oil
1 egg, slightly beaten
6 cup chicken broth
1/2 teaspoon grated pared fresh ginger
1 root
3 tablespoon cornstarch
6 tablespoon water
1 1/2 tablespoon rice wine (or dry sherry)
4 teaspoon soy sauce
2 egg whites


Procedures:
1. Place mushrooms in bowl and cover with boiling water. Let stand 30
minutes. Drain. Remove and discard stems. Cut caps into thin slices.
2. Flake crabmeat. Rinse scallops with water, drain and cut into thin
slices. Cut bamboo shoots into thing strips. Chop green onions.
3. Heat oil in small omelet or crepe pan. Add eggs and tilt pan so
egg completely covers bottom. Cook over medium-high heat until egg
is set. Loosen edges and turn omelet over to cook other side. Remove
from pan, roll up and cut into thing strips.
4. Pour broth into 3-quart saucepan. Cook over high heat until broth
boils. Stir in mushrooms, crabmeat, scallops, bamboo shoots, onions,
sliced egg, ginger and pepper. Return soup to boil.
5. Combine cornstarch, 4 tablespoons of the water, the wine and soy sauce.
Stir mixture into soup. Return soup to boil.
6. Beat egg whites and remaining 2 tablespoons water. Drizzle egg
whites slowly into soup while stirring soup vigorously.

Soup recipes - Vegetable Stock

Ingredients:
1 onion, peeled and chopped
1 carrot, peeled and chopped
1 tomato, chopped
1 cup mushrooms
1 cup parsley stems
5 garlic cloves, crushed
2 inches ginger root
6 black peppercorns
1 bay leaf
10 cups cold fi ltered water
sea salt, to taste


Procedures:
1. Put all the ingredients, except salt, in a large pot and cover with cold water. Simmer for 1 hour.
2. Strain stock through a fi ne-mesh sieve and discard the vegetables Add sea salt to taste.
3. Store in refrigerator or in the freezer.
Makes 10 cups

Soup recipes - Red Bean and Lager Chili

Ingredients:
1 tbsp. cumin, ground
1/4 cup olive oil
2 onions, peeled and diced
5 cloves garlic, minced
1/2 stalk celery, chopped
1 hot banana chili, minced
1 green pepper, chopped
2 tbsp. chili powder
2 tbsp. cocoa powder
1 2-inch cinnamon stick
6 cups crushed tomatoes
2 cups red kidney beans, cooked
1 carrot, peeled and chopped
1 zucchini, chopped
1 red pepper, chopped
12 oz. microbrewed lager beer
1 cup cilantro, chopped
sea salt, to taste


Procedures:
1. Toast the ground cumin in a dry, hot pan to release the fl avour. Set aside.
2. In a soup pot, sauté the onions, garlic, celery, banana chili and green pepper in oil until soft.
3. Stir in the cumin, chili powder, cocoa and cinnamon stick.
4. Add the remaining ingredients, except the cilantro, and bring to a boil. Reduce heat to low and let chili
simmer until all vegetables are tender.
5. Remove from heat. Remove cinnamon stick; add cilantro and sea salt to taste.
Serves 6

Soup recipes - Sweet Potato and Coconut Soup

Ingredients:
2 tbsp. olive oil
2 onions, peeled and chopped
2 stalks celery, chopped
2 tbsp. ginger, peeled and fi nely minced
1 1/2 tsp. curry powder
1/4 tsp. nutmeg
1/4 tsp. sea salt
5 cups Vegetable Stock (see p. 20)
5 cups chopped sweet potato
1/4 cup lemon juice
3/4 cup unsweetened pineapple juice
3/4 cup unsweetened orange juice
1 bar coconut cream, chopped


Procedures:
1. Heat olive oil over medium heat in a soup pot. Add onion, celery and ginger. Sauté until soft.
2. Add curry powder and nutmeg to onion mixture. Stir and cook for a few seconds.
3. Add salt, stock and sweet potatoes. Bring to a boil; then reduce to a simmer and cook until sweet
potatoes are soft.
4. Add remaining ingredients and cook until coconut bar has dissolved.
5. Remove from heat and purée until smooth.
6. Add salt and pepper to taste. Add more stock, if necessary, to achieve desired consistency.
Serves 6

Soup recipes - Green Split Pea Soup

Ingredients:
2 tbsp. sunfl ower oil
1 onion, peeled and diced
1 carrot, peeled and diced
1 stalk celery, diced
1/2 inch ginger root, peeled and minced
8 cups Vegetable Stock (see p. 20)
1 1/2 cups dry green split peas
1 potato, peeled and diced
1 tsp. powdered rosemary
1 bay leaf
1 pinch cayenne
1/2 tsp. sea salt
1/2 tsp. white pepper
1 tsp. tamari
1/2 tsp. apple cider vinegar


Procedures:
1. In a soup pot, heat the sunfl ower oil over medium heat. Add the onion, carrot, celery and ginger. Sauté
until the onions are soft.
2. Add the vegetable stock and green split peas. Bring to a boil; then reduce to a simmer. Cook for 1/2
hour, or until peas are almost cooked.
3. Add potato and remaining ingredients. Cook for another 15 minutes.
4. Remove bay leaf and garnish with a sprig of rosemary or a slice of lemon.
Serves 6

Soup recipes - Florentine Bean Soup

Ingredients:
2 tbsp. olive oil
1 onion, peeled and chopped
3 cloves garlic, chopped
1 stalk celery, chopped
1 carrot, peeled and chopped
1/2 tsp. dried thyme
1/2 tsp. dried sage
1 pinch dried rosemary
1 pinch cayenne pepper
1 tsp. garlic powder
1/2 tsp. ground white pepper
1/3 cup dry red lentils
1/3 cup dry green lentils
1/3 cup dry green split peas
1/3 cup pearl barley
1 cup dry white kidney beans (soaked overnight)
1/4 cup chopped fresh curly parsley
12 cups Vegetable Stock (see p. 20)
8 cups spinach, chopped and loosely packed
sea salt to taste


Procedures:
1. Heat olive oil over medium heat in a soup pot. Add the onion, garlic, celery and carrots. Sauté until soft.
2. Add the thyme, sage, rosemary, cayenne, garlic powder and white pepper, and stir.
3. Add the lentils, split peas, barley, beans, parsley and stock.
Serves 6

Soup recipes - Spicy Tomato with Chipotle and Spinach Soup

Ingredients:
2 tbsp. olive oil
1 onion, peeled and chopped
3 cloves garlic, minced
1 carrot, peeled and chopped
1 stalk celery, chopped
4 medium-sized tomatoes, chopped
1 roasted red pepper, peeled, seeded and chopped
2 chipotle peppers, chopped
1 tbsp. adobo sauce (from the can of chipotles)
3 cups canned crushed tomatoes
3 cups Vegetable Stock (see p. 20)
1 tsp. sea salt
4 cups spinach, chopped


Procedures:
1. Heat oil over medium heat in soup pot. Add onion, garlic, carrot and celery. Sauté until slightly
browned.
2. Add chopped tomatoes, roasted red pepper, chipotles, adobo sauce, crushed tomatoes and stock.
Bring to a boil and cook until carrots are soft.
3. Remove from heat and purée.
4. Add salt and spinach. Stir and serve.
Serves 6

Soup recipes - Tuscan White Bean with Pesto Soup

Ingredients:
1 tbsp. olive oil
1 onion, peeled and chopped
3 cloves garlic, minced
1 cup white wine
2 tsp. dried basil
1 tsp. dried tarragon
3 tomatoes, chopped
2 19-oz. cans white kidney beans, drained and rinsed
4 cups Vegetable Stock (see p. 20)
1 tsp. sea salt
6 tsp. Spinach Basil Pesto


Procedures:
1. Heat oil over medium heat in a soup pot. Add onion and garlic. Sauté until onions are soft.
2. Add wine, basil and tarragon. Bring to a boil and let simmer until wine is reduced by half.
3. Add tomatoes, beans, stock and salt. Bring back to a boil; then reduce heat and let simmer until
tomatoes are very soft. Th is should only take a few minutes once the soup is boiling.
4. Remove from heat.
5. Put half of the soup into a separate container and purée it with a hand blender until completely
smooth. (If you are using a regular blender, let the soup cool before blending; then reheat.)
6. Add the purée an
the pesto into the rest of the soup, stir and serve.
Serves 6

Soup recipes - Nepalese Dal

Ingredients:
3/4 cup dry yellow split peas
3/4 cup dry green split peas
10 cups Vegetable Stock (see p. 20)
1 carrot, peeled and chopped
2 tbsp. sunfl ower oil
2 tsp. mustard seeds
1 tbsp. cumin, ground
2 tsp. coriander, ground
1 tsp. crushed chilies
1 tsp. turmeric
1 potato, peeled and chopped
1 tbsp. grated coconut
1 tsp. tamari
1 small red pepper, chopped
3/4 cup frozen green peas
sea salt, to taste



Procedures:
1. Put the split peas in a soup pot with the vegetable stock. Bring to a boil and reduce to a simmer. When
the split peas are half-cooked, about 15 minutes, add the carrot.
Serves 6

Soup recipes - Marrakesh Curried Stew

Ingredients:
2 onions, peeled and cut in chunks
2 carrots, peeled and cut in chunks
2 cups Vegetable Stock (see p. 20)
2 cups coconut milk
1 tsp. cinnamon
1/2 tsp. cayenne pepper
2 tbsp. curry powder
4 tbsp. cumin, ground
1/2 tsp. turmeric
2 white potatoes, cut in chunks
1 sweet potato, cut in chunks
1 small eggplant, cut in chunks
6 cloves garlic, minced
2 green peppers, cut in chunks
1 red pepper, cut in chunks
1 zucchini, cut in chunks
2 cups cooked or canned chick peas
3 tbsp. raisins
2 tbsp. grated coconut
sea salt to taste


Procedures:
1. Put the onions and carrots in a large pot with 1/2 cup of vegetable stock and cook over medium heat
until onion softens a bit, about 3 minutes.
2. Add the coconut milk and the spices. Cook for 1 minute, while stirring.
Serves 6

Soup recipes - Cuban Chick Pea and Potato Soup

Ingredients:
3 tbsp. olive oil
2 onions, peeled and chopped
4 stalks celery, chopped
4 cloves garlic, chopped
2 red bell peppers, diced
2 tsp. cumin, ground
2 tsp. fennel, ground
1/2 tsp. dried thyme
1 tsp. paprika
2 tsp. sea salt
1 tsp. black pepper, ground
1 pinch cayenne pepper
8 cups Vegetable Stock (see p. 20)
6 medium-sized white potatoes, peeled and chopped
4 cups cooked chick peas
1 tbsp. lemon juice
1 tbsp. fresh parsley, chopped

Procedures:
1. Heat olive oil over medium heat in a soup pot. Add onions, celery and garlic. Sauté until soft.
2. Add red peppers, cumin, fennel, thyme, paprika, sea salt, black pepper and cayenne.
3. Stir and sauté for a few seconds.
4. Add stock and potatoes. Bring to a boil; then reduce to a simmer and cook until potatoes are soft.
5. Add chick peas and lemon juice.
6. Bring back to a boil and then remove from heat.
7. Add parsley and stir.
Serves 6

Soup recipes - Carrot and Coriander Soup

Ingredients:
2 tbsp. canola oil
2 onions, peeled and chopped
3 tbsp. coriander, ground
6 cloves garlic, crushed
2 tbsp. marjoram
3 large carrots, peeled and chopped
1 medium sweet potato, peeled and chopped
8 cups Vegetable Stock (see p. 20)
1/2 cup chopped fresh cilantro
1/2 tsp. sea salt and cayenne pepper to taste

Procedures:
1. Heat the canola oil over medium heat in a soup pot. Add the onions and cook until browned, about 5
minutes.
2. Add the coriander, garlic and marjoram to the browned onions and cook for 1 minute.
3. Add the carrots and sweet potato to the pot. Sauté for 1 minute.
4. Pour the vegetable stock into the pot of ingredients and bring to a boil. Let simmer until carrots and
sweet potato are soft. Add the fresh cilantro, sea salt and cayenne pepper to taste.
5. Purée, using a hand blender or food processor. Garnish with a few sprigs of cilantro and serve.
24 refresh
Serves 6

Soup recipes - Caribbean Coconut and Red Pepper Soup

Ingredients:
2 1/2 tbsp. sunfl ower oil
1 onion, peeled and sliced
3 cloves garlic, minced
1 potato, peeled and diced
1 tbsp. paprika
1/2 tsp. chili powder
2 tbsp. coriander, ground
1 tsp. cayenne
1 tbsp. tamari
2 cups shredded cabbage
3 1/2 cups canned crushed tomatoes
5 cups Vegetable Stock (see p. 20)
1 tbsp. raw sugar
1 or 2 hot red chilies, diced
2 red peppers, diced
1 cup coconut milk
1 pinch sea salt and black pepper

Procedures:
1. Heat 2 tablespoons of sunfl ower oil over medium heat in the soup pot. Add the onion, garlic, potato,
spices and tamari. Cook for 5 minutes until onion is soft.
2. Add the cabbage, tomatoes, vegetable stock, sugar and chilies. Simmer until potatoes are cooked.
3. In a separate pan, quickly sauté peppers at high heat in the remainder of the sunfl ower oil, until they
are slightly charred but still crunchy.
4. Add the sautéed peppers to the soup pot along with the coconut milk, salt and pepper. Let simmer for
5 minutes.
5. Garnish with grated coconut or a slice of lemon and serve.
Serves 6

Soup recipes - Butternut Squash and Pear Soup

Ingredients
1 inch ginger root, peeled and minced
1 cinnamon stick
1 butternut squash, peeled, seeded and diced
1 sweet potato, peeled and diced
6 cups Vegetable Stock (see p. 20)
1 tbsp. olive oil
1 onion, peeled and chopped
1/3 cup white wine
2 pears, cored and sliced
1/2 cup coconut milk
1 tsp. sea salt
1 tsp. white pepper
1/2 red pepper, diced

Procedures:
1. Put the ginger, cinnamon stick, squash and sweet potato in a soup pot. Cover with vegetable stock.
Bring to a boil; then reduce to a simmer.
2. While the vegetables are simmering in the soup pot, heat olive oil in a frying pan. Add onion and cook
until caramelized, about 5 minutes.
3. Add white wine and chopped pears to the pan. Cook for 5 minutes until wine is reduced; then add to
the soup pot.
4. When the squash and sweet potatoes are cooked, about 30 minutes, add the coconut milk, salt and
pepper. Remove from heat. Take out the cinnamon stick.
5. Purée in a food processor or with a hand blender. To purée in a blender, fi rst let the soup cool; then
reheat to serve. With a hand blender, you can purée while the soup is still hot.
6. Garnish with fi nely diced red pepper and serve.
Serves 6

Soup recipes - Black Bean Passion Soup

Ingredients
1 tbsp. olive oil
1 onion, peeled and chopped
4 cloves garlic, chopped
1/2 stalk celery, chopped
3 medium chipotle peppers, minced
4 cups black beans, cooked
1 tsp. white wine vinegar
1/2 tsp. chili powder
1/4 tsp. ground cloves
2 small sweet potatoes, peeled and diced
2 tsp. sea salt
1 1/2 tsp. white pepper
6 cups Vegetable Stock (see p. 20)

Procedures:
1. Heat the olive oil over medium heat in a soup pot. Add the onion, garlic, celery and chipotle peppers.
Sauté until soft.
2. Add the remaining ingredients and cover with vegetable stock.
3. Bring to a boil; then reduce to a simmer and cook for about 10 minutes until sweet potato is soft.
Remove from heat.
4. Purée. Garnish with a sprig of cilantro or a slice of lime and serve.
Serves 6