3 EASY AND HEALTHY VEGAN SOUPS

It is that time of year when we can all benefit from a cozy soup. Today I am sharing 3 easy, healthy, gluten free, oil free flavorful soups. Perfect for weight loss, or a wonderful addition to any meal or occasion. Enjoy!



#1 HEARTY TUSCAN BEAN SOUP


Ingredients


1/4 cup water for sautéing

1 medium yellow onion (diced)

2 cloves garlic (minced)

2 celery ribs (diced)

2 large carrots (diced)

1 and 1/2 zucchini (diced)

15 oz. can diced tomatoes

6 oz. can tomato paste

4 cups vegetable broth (I used Rapunzel)

15 oz. can cannellini beans

1 tbsp dried thyme

1 tbsp dried oregano

1 tbsp dried basil

2 cups kale or spinach (chopped)

salt and pepper to taste


In a large soup pot on medium heat, add the 1/4 cup water to sauté the onion, garlic, carrots, and celery for 3 minutes. Add zucchini, cook for 3 minutes. Stir often.


Add to pot diced tomatoes, tomato paste, vegetable broth, and all of seasonings. On medium low heat, cover and let soup simmer for 30 minutes, stirring occasionally. Add cannellini beans and cook for 5 additional minutes. Turn burner off and stir in kale leaves.


Taste and add more seasonings from above ingredient list if desired and salt and pepper to taste.

#2 CREAMY ROASTED CAULIFLOWER SOUP


Ingredients

1 head cauliflower chopped into florets

1 head garlic

1/4 cup water for sautéing

1 carrot (peeled and diced)

1 celery rib (diced)

1 medium yellow onion (diced)

1 tsp smoked paprika

4 cups vegetable broth (I used Rapunzel)

salt and pepper to taste

garnish with freshly chopped parsley and more smoked paprika if desired

Preheat oven to 400 degrees F.


Chop the cauliflower into florets, and cut the top off the head of garlic, revealing a small portion of each clove but keeping the head in tact.


On a baking sheet lined with parchment paper, place the cauliflower and garlic in a single layer and bake for 30 minutes.


In a large soup pot over medium high heat, add the water for sautéing along with the onions. Cook 3 minutes then add carrots and celery. Cook for a few minutes. Add paprika, and vegetable broth and bring to a boil. Then turn off until cauliflower and garlic are done.


Once the cauliflower and garlic are done, add them to the pot (squeeze the garlic paste out of the cloves before adding it to the soup pot).

Bring to a boil, reduce heat and simmer for 10-15 minutes.


Remove from heat and either puree the whole batch of soup or 1/2 the batch (depending on if you prefer some texture to your soup or not) in a high speed blender or with an immersion blender.


Add salt and pepper to taste and garnish with fresh parsley.



#3 FLAVORFUL BLACK BEAN SOUP


Ingredients


1/4 cup water or veggie broth for sautéing

1/2 medium red onion (chopped)

2 cloves garlic (minced)

1/4 – 1/2 jalapeño (chopped, optional)

2 medium-sized carrots (chopped)

1 red bell pepper (stem and seeds removed, chopped)

3 tsp ground cumin

3 tsp smoked paprika

1/4 teaspoon red pepper flakes, to taste (optional)

2 cups organic sweet corn (fresh or frozen)

2 15 oz. cans organic black beans (drained and rinsed)

4 cups vegetable broth (I used Better Than Bouillon Vegetable Base)

1/2 lime (juiced)

1/2 cup fresh cilantro (chopped)

salt & pepper, to taste

garnish with avocado, jalapeño, cilantro, or green onion


Heat the water/veggie broth in a soup pot over medium heat. Add in the onions and garlic and sauté for 3 to 5 minutes.


Stir in the jalapeño, carrot, red bell pepper, cumin, smoked paprika and cook about 7 minutes.


Pour in the beans, corn and vegetable broth. Bring to a slow boil, then reduce to a simmer. Cook 20 minutes and then turn off the heat.


Stir in the lime juice and cilantro. Add salt, pepper, or more cumin to taste.


Garnish with desired toppings.

Watch the video version here:




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