Soup Recipe Number One

[Guest guest]

Hello Everyone,

Several of you wrote and asked for my soup recipes so I decided to

post them here. They may seem redundant but what I like about them

is the fact that I calculated the types and amounts of ingredients

to make a well-balanced, high protein, high fiber, low-fat, average

calorie, delicious vegan soup. I serve mine with toasted sourdough

or potato bread strips. Enjoy!

Here is my first soup recipe. I do not work outside the home so I

can do this all in one morning or afternoon. If you work you could

split up the dry ingredient cooking over a couple of days. I highly

recommend a pressure cooker if you don't already use one as it not

only is much faster but saves most all the nutrition that is cooked

out of the foods we eat. You will see that I save all the stock

water from the cooker and use it, along with a bouillon base to make

the soup base.

Of course, if you don't have or use a pressure cooker just cook the

dry ingredients accordingly. I would add the onion and garlic to one

of the beans as they cooked and throw in the baby carrots and

potatoes about 15 minutes before the beans are done. Remember to

always add your tomatoes at the end of the cooking stage as the acid

in them will slow down the cooking rate of the other veggies,

especially the potatoes.

 

½ cup dry brown rice

½ cup dry great northern beans

1 cup dry split peas

½ cup dry lentils

8-10 baby carrots, chopped

1 large onion, chopped

3 cloves garlic, diced (I roast mine)

1 can green beans, chopped (or equivalent of fresh)

4-5 medium potatoes, cut into large cubes

2/3 cup frozen sweet peas

1 can diced tomatoes (or equivalent of fresh)

3 tablespoons Better Than Bouillon Vegetable Base

or your choice of Maggie Veggie Bouillon, etc.

 

Cook brown rice in your preferred method. I use a rice cooker. Set

aside. I cook my dry beans, peas and lentils in the pressure cooker

separately, drain off and save the stock water. I then cook the

carrots, onion and garlic together in the pressure cooker. Next I

pressure cook the potatoes, again saving the stock water.

Place all the cooked ingredients in a large stock pot. Add the

frozen sweet peas, canned or fresh tomatoes and bouillon. You can

throw in a few herbs of your liking. I add 3 bay leaves, thyme and

extra garlic.

Add enough of the stock water to make the soup the consistency you

want it to be. Bring to a gentle boil over medium high heat,

stirring occasionally. Cover and cook on low heat until the sweet

peas are tender. This will make about 15 cups.

Nutritional Value for one cup serving:

197 calories, 9.5 grams fiber, 10 grams protein, .25 grams fat

Nutritional Value for two cup serving:

394 calories, 19 grams fiber, 20 grams protein, .5 grams fat