We made this for lunch last Sunday and it lasted the rest of the week. Here it’s served with a Tofu Salad Sandwich. The next night we served it to a friend (with a big Kale Salad) who had stopped by for dinner. Still we had several more lunches. I think it made at least ten servings! And, it was more delicious every day!

Serves 8-10

4 medium-sized sweet potatoes, peeled & cut into ½” dice

8 cups water or vegetable stock

2 t. extra virgin olive oil

1 medium onion, peeled & chopped

1 large shallot, peeled & chopped

7-8 large cloves of garlic, peeled & chopped

1 15-oz. can black beans, drained & rinsed

1 large jalapeño pepper, seeded & chopped

2 cups Pomi chopped tomatoes

1 T. coarse kosher salt

Juice of one lime

Coarsely ground black pepper

Salsa fresca (for garnish)

To prepare:

Get out a good-sized soup pot and drop the diced sweet potatoes into the 8 cups of water (or stock) and bring to a boil. Cook the potatoes for 20 minutes, or until soft.

Meanwhile, sauté the onion and shallot in the olive oil until transparent – about 10 minutes or so – then add the chopped garlic and cook an additional 5 minutes or so.

When the potatoes are cooked, scrape the onion-shallot-garlic mixture into the soup pot and add the black beans, chopped jalapeño, tomatoes, and salt. Stir to combine.

Now, with the back of a soup ladle, randomly mash the softened potatoes against the sides of the soup pot. It’s not necessary to completely mash all the pieces – do it just enough to thicken the soup. Then bring the soup back to a simmer and cook for an additional 20 minutes. Add the lime juice last. Top with a dollop of salsa fresca and a good grinding of black pepper and serve hot.

Like all our recipes, this soup is very flexible, so feel free to add pasta, rice, other vegetables, or different fresh herbs. Enjoy – this one is too easy no to!

Ingredients:
1 T. olive oil
1 lb. leeks, cleaned and sliced, white & light green parts only
2 c. canned chickpeas
3 c. water
3 T. chopped fresh parsley
½ t. turmeric
Salt and black pepper

To prepare:
In a large soup pot, heat the olive oil, then add the leeks. Caramelize but don’t brown the leeks for about 5 minutes. Add the remaining ingredients, except the chopped parsley. Bring the soup to a boil, then reduce the heat, and simmer for about 10 minutes, just until leeks are tender. Add the fresh parsley, stir to combine, adjust seasonings if needed, and serve.

This recipe is an old German family favorite. Although when my mother made it, she used chicken, the parsley sauce was always my favorite part of the meal. And, this was one of the first dishes from my childhood that I was able to successfully convert to vegetarian and now it has become a new family favorite. Serve with egg noodles, macaroni, or my preferred way, over steamed potatoes.

Serves 4

Ingredients
I pkg. extra firm tofu, drained, pressed, cubed
Kosher salt
Vegetable oil for frying

1/2-1 c. fresh chopped parsley
5 c. mild vegetable stock
8 T. margarine
8-10 T. all purpose flour
Salt and pepper

To prepare:
Heat vegetable oil in a large skillet over medium heat. Add tofu and Kosher salt and brown tofu until crispy. When the tofu is finished, remove and drain on paper towels. Without rinsing the skillet, add margarine to the pan and melt it down. Allow it to get just a hint of color, then add the flour a few tablespoons at a time, stirring continuously. When all the flour is blended, begin whisking in the stock a few cups at a time. Once the sauce is nicely smooth, add the tofu and continue cooking for a few minutes, then throw in the parsley and stir well. Season with salt and pepper and serve hot on a bed of noodles or steamed potatoes.

Note: You can replace the tofu with your own favorite chicken substitute such as Quorn Tenders or Tofurkey.

Makes 6 quarts

Ingredients:
2 pounds fresh shelled cannellini beans OR 1 pound dried beans, soaked overnight & drained OR 3- 17oz. cans beans, rinsed & drained
1 whole garlic bulb, cut in half horizontally
3 bay leaves
1 1/4 cup extra virgin olive oil
8 sticks of celery, chopped
16 medium carrots, peeled and chopped
8 leeks, white part only, OR 3 med. onions, peeled & chopped
4 medium ripe tomatoes, peeled, seeded, and crushed OR 28 oz. can crushed tomatoes
4 T. chopped fresh garlic (1 average bulb)
8 sprigs of fresh herb, leaves removed; rosemary, sage OR thyme
3 bunches fresh greens (Swiss chard, escarole, or collards), chopped
2 T. balsamic vinegar
Salt and pepper, to taste

Method:
Cover beans with water. Add bay leaves and halved garlic bulb. Bring to boil and simmer till slightly soft. Cover and let sit 1 hour. Strain through colander, reserving 1/2 of the broth. Remove garlic and bay leaves. If using canned beans simply drain and rinse.

Blend half of the beans into a puree w/broth or water. Reserve the rest of the beans to add to soup near the end of cooking time.

In large stockpot sauté celery, carrots and onions in olive oil until soft. Add tomatoes, chopped garlic, and herbs. After 5 minutes, add chopped greens, balsamic vinegar, salt and pepper. Cook 10 more minutes. Add bean purée and enough broth or water to make a thick soup. Cook slowly for about an hour. Add water or broth as needed to thin. Ten minutes before serving, stir in whole beans to heat through.

Ladle into bowls and top with rustic herb croutons. Drizzle with the finest extra virgin olive oil you can find.

This is another of my 10-minute soups. Easy, fast, and amazingly flavorful. Use the crinkly-leaved Savoy spinach for this recipe. It stands up better than the smooth-leaved baby types.

Ingredients:
8 oz fresh Savoy spinach
1/2 block firm tofu
2 T. vegetable oil
1t. salt
2 1/2 c. water
2 T. soy sauce (add more if desired)
1 t. toasted sesame oil

To prepare:
Wash spinach well to get rid of any grit or sand, then remove the stems and ribs from the leaves. Spin or shake off excess water and dry well. Chop the leaves roughly but fairly small.

Cut tofu into small pieces and set aside.

In a wok or saucepan, heat the oil. Add the spinach and stir fry it until soft, then add salt and water or stock. Bring liquid to a boil, then turn the heat down and add tofu and soy sauce.

Cook for just another two to five minutes. Remove from heat, add the sesame oil, season with more salt and some pepper if desired, and serve hot.

Note: Ladle soup over leftover wontons for another serving variation.

Parsnips are among my favorite root vegetables. Sweet and versatile, they also pack a powerful nutritional punch.

Never substitute dried powdered ginger when fresh is called for – the gingery aroma of this soup will make your mouth water!

Ingredients
1 T. vegan margarine (or butter)
1 3-in. (or more) piece of fresh ginger, peeled and thinly sliced
1 bunch fresh scallions (6-8 medium sized), coarsely chopped (reserve 1 scallion for garnish)
1 lb. parsnips, scrubbed or peeled, sliced into 1/2″ pieces
3 1/2 c. vegetable stock

To prepare
Melt margarine in saucepan. Add the ginger and gently sauté for a minute or two. Add the scallions, the parsnips, and the stock and bring to a boil, then reduce the heat and simmer for 15-20 minutes, or until the parsnips are fork tender.

Carefully transfer hot soup into the container of a variable speed blender. Since the build up of steam from hot liquids can blow the lid off a blender and scald you, set the blender at its lowest speed, increasing the speed slowly. Blend the soup until it’s smooth and creamy. Alternatively, you can process with an immersion blender.

Pour the blended soup back into the pot and heat again for a minute or so, then season to taste with salt and pepper, garnish with reserved scallions, and serve.

This soup is wonderful topped with fried wonton matchsticks.

Note: Look for organic parsnips when possible – that way you won’t even have to peel them. Also, when buying fresh ginger, try to buy only what you need. Look for firm ginger with taut smooth skin. If ginger is very fresh you can even skip the peeling process.

Roasted Pumpkin Bisque

Serves 4

This easy, festive soup is a beautiful addition to any holiday meal or served as a warm winter supper over braised hearty greens, with a salad, or a sandwich. Be sure to use fresh ginger as it lends a deep peppery warmth that powdered simply can’t deliver.

One 2-3 lb. sugar pumpkin
2 T. olive oil
1 lg. onion, diced
1 lg. carrot, diced
1 T. fresh ginger peeled and minced
1-2 t. fresh rosemary leaves, chopped (or more to taste)
2 t. salt
4 c. light vegetable stock*
2 t. organic cane sugar or honey
½-1 c. soymilk
¼-½ c. chopped fresh chives
Sprinkle of nutmeg (optional)
Salt and pepper to taste

Heat the oven to 425 degrees. Cut the pumpkin in half across the equator (not stem to bottom). Remove the seeds and stringy innards and compost. You can also separate the seeds from the innards, rinse, and dry them, then toss them with a little vegetable oil and a sprinkling of salt, and toast them in the oven for a crunchy, nutritious snack.

Place the pumpkin on a lined baking sheet and roast until tender when poked with a sharp knife, about 40 minutes. When it’s done, remove the pumpkin and set it aside to cool. As soon as the pumpkin can be handled, scoop out the flesh and place it in a bowl, then compost the shell.

Heat the olive oil in 3-4 quart heavy pot. When the oil is warmed and loose, add the onions, carrot, a sprinkle of salt, and the fresh ginger. Sauté until the onions are translucent, and the carrots begin to soften, about 10 minutes. Add the pumpkin, rosemary and salt, then stir to combine and continue to sauté the vegetable mixture for about 5 minutes. Add the stock and bring the soup to a low boil and simmer for about 15 minutes. Remove the soup from the heat and stir in the sugar.

When the soup has cooled, place in a blender bowl and begin processing. You will probably need to do this in two batches. While blending, begin slowly adding the milk a little at a time. Check the texture, you may not need the entire cup, so do this to your taste. If you’re not using any milk you may use a little water or stock for thinning.

When the soup is whipped and creamy, return it to the pot and stir in the chives, reserving a little for
garnish. Season with salt and pepper to taste, and serve warm with toasted fresh croutons.

*If you’re using prepared vegetable stock in cartons or cans, dilute 50/50 with water for a lighter stock.

Fresh Croutons

Fresh croutons are a delicious way to use up day old bread. This recipe is for one medium loaf of bread. Feel free to add or subtract the amount of oil, salt, and herbs to suit your own taste. Sample the croutons as you go along and make them as spicy as you wish.

1/2-1 loaf day old rustic loaf (boule, ciabatta, focaccia or similar)
3-4 T. olive oil
1-2 t. dried oregano
1 t. fine sea salt
1/2 t. sweet paprika
A few grinds of black pepper

Heat the oven to 350 degrees. Cut the bread into one inch cubes and place in a roomy bowl. Drizzle the olive oil over the cubes and sprinkle on all the seasonings. Toss, using your hands if necessary, to be sure the cubes are evenly coated. Sample and adjust the recipe as necessary. Lay the croutons in a single layer on the baking sheet and bake until golden and toasted. The croutons will continue to crisp up as they cool. Store in an airtight container or plastic bag.

Watch how this soup is made.

Black Bean and Fire Roasted Tomato Soup

¼ c. olive oil
1½ c. chopped onions (reserve ½ cup for garnish)
½ c. chopped celery
1/3 c. chopped carrots
2-3 medium jalapeño peppers, seeded and diced
3 15-oz. cans black beans, rinsed and drained
8 c. water or stock, or half of each (reducing liquid will yield a thicker soup)
1 15-oz. can chopped fire roasted tomatoes
1 T. ground cumin
2-3 T. ground chipotle chile powder (more or less, to taste)
1 c. chopped cilantro, plus a little extra for garnish
1 lime, juiced
Salt and pepper

Heat a soup pot and add the oil. When the oil’s hot, but not smoking, add 1 cup of the chopped onions, the celery, carrots, and jalapeños. Add a pinch of kosher salt to help exude water and flavor and sauté the vegetables over medium heat, being careful not to let them brown.

When the vegetables are soft, about ten minutes, add the beans, the water or stock, and the tomatoes. Bring the soup to a boil, then lower the heat, and let it simmer for about one hour. When everything is very tender, and the soup has begun to thicken, stir in the cumin and chipotle powder.

Remove the soup pot from the heat, and using an emersion blender, roughly blend it until it’s creamy but you still see some whole beans. If you’re using a blender, blend just a little over half of the soup then add it back to the remaining soup.

Stir in the cilantro and heat again, stirring often to keep the thickened beans from sinking and sticking to the bottom of the pan. Serve the soup hot, topping each serving with some of the reserved chopped onion, a sprinkle of cilantro, and a good squeeze of fresh lime. You can also top this with a dollop of Tofu Sour Cream, but it’s also wonderful topped with broken corn tortilla chips.

If you use less liquid and don’t blend this soup, you can serve it as a stew over rice or day old cornbread.

The creaminess of this soup comes from the potato. Adding potato to soup prior to puréeing allows you to forgo adding soy or dairy and keeping it low in fat and calories. Potatoes also add additional body and starch as well as nutrition. For this recipe, you can even substitute sweet potato, which would add even more of a nutritional and fiber boost. Cauliflower is a healthy, wonderfully versatile vegetable, and children generally like it since it has a more subtle flavor than other cruciferous vegetables like broccoli.

Ingredients:
1 good-sized head of cauliflower, core removed, broken into florets
1 onion, roughly chopped
2-3 small potatoes, cut into quarters
1 stalk celery, chopped
3 cloves garlic, minced
2 T. neutral vegetable oil (safflower or canola work well)
6 c. vegetable stock or water
Fresh grated nutmeg
¼ c. soy milk (optional)
Salt and Pepper

To prepare:
Wash and prepare all the vegetables. Heat your soup pot on medium heat for a minute before adding the oil, then put in all the vegetables, except for the garlic, and sauté, stirring often until they soften and begin to turn a nice golden brown, 8 to 10 minutes.

Add the garlic and sauté a few minutes more, but don’t allow the garlic to brown. Add the stock or water and bring the soup to a boil, then lower the heat and simmer for about 25 minutes, or until the potatoes are quite tender. Remove the soup pot from the heat.

Let the soup cool a bit, then begin processing in a blender or with an immersion hand blender until it’s very smooth, but taking care not to over-blend as this brings out more starch from the potatoes. I always have a little additional stock on hand for thinning, if necessary.

Stir in the soy milk, if you’re using it, then taste and season the soup. Serve it hot, topped with a light sprinkle of nutmeg and a generous grating of fresh black pepper.