Healthy Soups

�  1-2 medium onions, coarsely chopped 
�  1 medium cabbage, coarsely chopped 
�  1 cup raw lentils, or barley, or millet 
�  OR 1 can precooked beans (any sort will do) 
�  1-2 envelopes of vegetable soup mix (like Liptons) 
�  6-10 cups of water 
�  1 large can diced tomatoes 
�  miscellaneous vegetables to suit your fancy: potatoes, frozen corn, green beans, 
�  red/green/orange/yellow peppers, coarsely chopped spinach, carrots.... 
�  miscellaneous herbs/spices to suite your fancy: oregano, basil, bay leaf, 
�  majoram, curry �and whatever else you have that seems like it would taste good. 

This soup really is everlasting. You can make up a huge stock pot of it and 
leave it in the fridge, adding more fresh stuff as the week goes by. Stay 
away from using vegetables like Broccoli & Cauliflower because they 
aren't as nice if they get overcooked. The beans & potatoes, and 
pasta if you add it, tend to dissolve over time and after the third or fourth
 day the soup gets really thick and stew-like. 

In a very large pot, using a Tbsp of oil, fry up the onion, & then the cabbage 
until tender. (This step is optional if you are worried about that little bit of oil.  
Instead, just add the raw beans/lentils & water & bring them all to the boil)
Add the lentils/raw beans & about 6 cups of water. 
Bring to a boil & 
cook until lentils are just tender. Add soup mix, tomatoes, spices, herbs & 
vegetables. Vary the order - veggies like carrots take longer than spinach. 
Vegetables can be added later, and be cooked as the soup reheats. 
Likewise, seasonings can be changed later as well. 

This is a very flexible soup, and very cheap. The more starchy stuff you 
put in the more filling the soup will be - tvp & a bit of soy sauce makes a 
good addition as well. 

Serves: too many to count 

Preparation time: 30-45 minutes 

�  2 lbs asparagus 
�  2 large potatoes 
�  2 T. dill 
�  1/4 c. unbleached flour 
�  1 c. rice milk �salt 

Cut potatoes into small pieces. In an approximately 3 qt. saucepan, boil potatoes 
until extremely tender. While this is happening, wash asparagus. Remove 
woody ends. Cut into 1" sections, setting aside tips. Add non-tip sections to 
potato pot and cook until asparagus has gone beyond bright green to olive 
green (but not brown). Add dill. Asparagus should be soft enough to mash along 
with potatoes, in the cooking water. Don't throw out any of the cooking water. 

Lightly brown flour in a small saucepan and allow to cool somewhat before adding 
rice milk. Add liquid gradually to make a smooth pseudo-roux and add the roux 
to the soup. Add the asparagus tips and continue cooking the soup just until they 
are tender and bright green. Salt to taste.

�  2 Large cans Italian Style tomatoes (you can use the regular kind, too) 
�  5-6 Stalks celery, chopped fine 
�  2-3 medium onions chopped fine  
�  6-8 cups water (amount not too important...you can add more later) 

Boil the above on high for at least 10 minutes. You can chop the tomatoes in 
the blender, or break them up with a spoon. Add the seasoning.

Add pre-cooked beans to the above mixture. you can use canned, or dried beans. 

Add vegetables to the above according to your tastes. Be sure to add them according 
to cooking time. No set amounts. Add them and stir. If it looks good, go with it. 
If it looks like it needs more, toss some more in. 

Suggested Veggies: 

Potatoes, cubed (makes the base nice and thick) corn, zucchini, summer 
squash, cabbage (go easy...add it late or it'll take over...be careful, 
the cabbage flavor gets stronger the longer it sits.) 

You can sprinkle parmesan cheese on it and serve with crusty bread or 
sprinkle nutritional yeast on the top. 

note: if the soup gets thicker than you want it, add water, but add it slowly, 
it'll thin out, and so will the flavor. If you do add water toward the end, 
be sure to let it stew for a while longer.

�  1 acorn squash (about the size of a large softball)scrubbed 
   on outside and cut into fourths (unpeeled) 
�  1/2 cup dried white beans 
�  2 stalks celery, chopped 
�  1 cup onion, chopped 
�  3 cloves garlic, minced 
�  vegetable bouillion/broth (dry, enough for two cups liquid broth) 
�  pepper 
�  parsley sprigs and carrot curls for garnish 

Soak beans overnight. 

Rinse beans and put in large pot with 3 cups water. Add celery, onion, garlic 
and bouillion, bring to boil and then turn down to low (cover pot). Fill another 
large pot with water and bring to a boil. Put the acorn squash in the boiling 
water and boil for about 10-15 minutes or until a fork poked into the inside 
feels like poking a well done mashed potato. Remove the squash and sit aside to 
cool. Once the squash is cool enough to handle, scoop out the inside and 
puree in a blender or food processor. After the squash is pureed, add it to the 
bean mixture. Finish cooking soup so that an hour has passed from when the 
beans started cooking. If the soup is too watery for your taste, cook without the 
lid on for a while, or puree about a third of the batch (beans, onions, celery, 
garlic and all) and then add the pureed ingredients back to the original batch. 
Season to taste with pepper. Garnish with a sprig of parsley and a carrot curl. 

Serves 3. 

�  1 1/2 cup black beans 
�  8 cups water 
�  3 strips Kombu 
�  2 cloves garlic 
�  1/2 teaspoon salt 
�  2 tablespoons olive oil 
�  1 bay leaf 
�  1/4 teaspoon sesame oil 
�  1 head broccoli 
�  1 big carrot 
�  1/2 medium onion 
�  2 stalks celery 
�  1 1/2 cup spinich 
�  2 tablespoons soy sauce 
�  1/8 cup green onions 
�  8 oz. tofu 
�  4 medium mushrooms 

�  1 bag dry black beans 
�  2 cubes of vegetable bullion 
�  6 cups of water 
�  2 stalks of celery 
�  2 carrots 
�  salt and pepper 

�  4 cup cooked black-eyed peas 
�  1 lg onion chopped 
�  2 cloves garlic minced 
�  2 bay leaves 
�  1 teaspoon curry 
�  1/2 teaspoon cayanne pepper 
�  olive oil 
�  4-6 cups stock or water 
�  2 lg potatoes diced 
�  2 turnips diced 

�  2 bunches broccoli 
�  3 medium-sized potatoes 
�  1 large yellow onion 
�  2 veg boullion cubes 
�  salt and pepper to taste 

�  1 cup chopped onion 
�  3/4 cup chopped celery 
�  2 tsp. chopped garlic 
�  1 1/2 cups water or vegetable broth 
�  2 cans (15 oz. each) black beans, drained and rinsed 
�  1/2 cup salsa, thick and chunky
�  1 1/2 tsp. cumin 
�  1/2 tsp. onion powder 
�  1/4 tsp. dried oregano 

�  1 Cup Barley 
�  2 Handfuls dry Shitake Mushrooms
�  6 Cups Water 
�  5 Large Cloves Garlic 
�  1 Stick Celery 
�  1/4 cup Sherry 
�  1/4 cup low sodium Soy Sauce 

�  2 cups water 
�  3 small tomatoes (or 2 large), chopped 
�  2 carrots, grated 
�  1/2 of an onion, or 2 scallions, chopped 
�  Dash of red pepper 
�  1/4 teaspoon black pepper 
�  1 bay leaf 
�  2 teaspoons basil 
�  Several mushrooms, sliced (optional) 

�  1 can vegetarian refried beans
�  1 can vegetable juice 
�  chopped garlic to taste 
�  1/4 cup elbow macaroni 
�  black pepper to taste