Soups Archives - MACROVegan

August 6, 2018
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Try and prepare your soup from fresh, organic, in season, and ideally local ingredients. Whether your ingredients are coming freshly grown from your own garden or you’ve bought them directly from the farmers’ market, making the connection between the food you eat and your local environment is important. The food we eat is part of our cultural identity. Eating local foods helps produce a more resilient and sustainable future, both for yourself and for future generations.


August 6, 2018
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Kidney Bean & Vegetable Soup

Ingredients

  • ¼ cup dried maitake or shitake mushrooms (soaked in 1 cup water 15 minutes)
  • 1 x 3inch piece of kombu seaweed (soaked along with the mushrooms)
  • 2 tbsp. water or vegetable stock
  • 2 cloves garlic crushed
  • 2 small leeks very thinly sliced
  • 1 tsp. Italian seasoning
  • ¼ cup tomato passata
  • 1 large carrot
  • 1 large stalk celery
  • 2 cups cooked kidney beans
  • 1 sachet miso bouillon stock or vegetable stock cube in 3 cups of hot water

Instructions

  1. Bring the kettle to a boil and add the ingredients for the miso bouillon or stock cube into a measuring jug and set aside. In a pot, warm the 2 tbsp water or stock and add the garlic and leeks and the Italian seasoning. Let sweat for five minutes. Add the tomato passata and cook for another 5 minutes. Stir in the carrot, celery, kidney beans, reconstituted mushrooms and kombu seaweed with the soaking water and the stock. Bring to a boil then reduce to low simmer for 25 minutes. Remove the kombu. Take two cups of the soup and blend to a cream and then add back to the pot.
  2. Note: If using shitakes, after soaking, slice and discard the stem.

Notes

Both dried and canned kidney beans are available throughout the year. True to their name, these popular beans are kidney shaped and are especially good in simmered dishes where they absorb the flavours of seasonings and the other foods with which they are cooked


August 6, 2018
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Butternut Squash Pear Bisque

Ingredients

  • ¼ cup filtered water
  • 2 medium leeks, white and tender green parts finely chopped
  • 1 small butternut squash peeled and cut into 1-inch pieces
  • 3 pears, peeled, cored, and cut into 1-inch pieces
  • 5 cups miso bouillon stock
  • Pinch sea salt
  • 1 14-oz. can organic coconut milk
  • 1 tsp. chopped fresh thyme
  • Toasted flaked almonds for garnish

Instructions

  1. Make the stock by adding the miso bouillon sachet to five cups of hot water, set aside. Heat the ¼ cup filtered water in a soup pot over medium-low heat. Add leeks, and cook 10 minutes, or until soft, stirring often. Add squash and pears, and sauté 5 minutes. Stir in the bouillon and bring to a boil. Reduce heat to medium-low, and add salt, if desired.
  2. Simmer 20 minutes, or until squash is fork-tender. Remove from heat and stir in coconut milk. Purée the soup in a blender or food processer, blend until smooth. Return soup to saucepan and stir in thyme. Reheat over medium-low heat 2 to 3 minutes, or until warmed through. Serve garnished with toasted flaked almonds.

Notes

This sweet soup is so delicious made with a combination of fresh organic vegetables, fresh pears and coconut milk. An absolute treat and loved by all my clients and students.


August 6, 2018
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Red Lentil Soup with Ginger & Squash

Ingredients

  • 1 onion chopped
  • 1 clove garlic crushed
  • 2 inches fresh ginger peeled and grated
  • 2 cups butternut squash peeled and cubed
  • 2 cups miso bouillon stock or vegetable stock
  • ½ cup red lentils
  • Tamari to taste
  • Fresh chives for garnish

Instructions

  1. Warm a splash of water in a soup pot, add the onion and garlic and sauté until translucent. Add the ginger and squash, and sauté for 5 minutes. Add the stock and lentils. Bring to a boil, then reduce the heat, simmering for 15-20 minutes or until squash is cooked.
  2. With a hand blender or food processor, blend until smooth. Return the soup to the pot and season to taste with a little tamari. Garnish with fresh chives.

Notes

Lentils are consumed in many ways. They can be eaten soaked, germinated, cooked, fried and baked. The most common preparation method is cooking. The seeds require a cooking time of 10 to 40 minutes, depending on the variety; shorter for small varieties with the husk removed, such as the common red lentil.


August 6, 2018
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Cashew Cream Cauliflower Soup

Cauliflower heads can be roasted, boiled, fried, steamed, pickled, or eaten raw. When cooking, the outer leaves and thick stalks are typically removed, leaving only the florets (the edible "curd" or "head"). The florets should be broken into similar-sized pieces, so they are cooked evenly. After eight minutes of steaming, or five minutes of boiling, the florets should be soft, but not mushy (depending on size)

Ingredients

  • 8 cups cauliflower florets
  • 2 cups filtered water
  • 1 cup cashewssoaked overnight
  • 2 tbsp. nutritional yeast
  • 2 tsps. Dijon mustard
  • 1 tsp. tahini
  • 1 tbsp. apple cider vinegar
  • 2 tbsp. sweet white miso
  • Freshly ground black pepper and sea salt to taste (optional)
  • Black sesame seeds for garnish

Instructions

  1. Cook cauliflower in boiling water until tender, approximately 5 minutes. Drain and set aside. Discard the soaking water from the cashews and place in a high-speed blender along with the nutritional yeast, mustard, tahini and vinegar. Blend until smooth and creamy.
  2. Add the cauliflower to THE food processor and puree, adding more water to reach the desired consistency. Stir in the white miso. Serve warm in a bowl garnished with some black sesame seeds.

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