Soup does a body good, no matter what the season!

Dairy-Free Broccoli Cheddar Soup

Dairy-Free Broccoli Cheddar Soup
Prep Time
35 minutes
Number of Servings
Serves 3
Ingredients
Directions
  1. In a large pot, add almond milk, broth, vegan butter and broccoli. Bring to a boil and cook for 15 to 20 minutes, until broccoli is tender.
  2. In a separate bowl, whisk cheddar sauce packet into water, stir until dissolved.
  3. Add sauce packet/water mixture to pot and simmer 5 minutes.
  4. Let cool 5 minutes, then serve.
Nutrition Info
211 Calories, 4 g Protein, 0 mg Cholesterol, 14 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 4 g Fiber, 16 g Total fat (10 g sat), 395 mg Sodium, [nut:5] Vitamin C, Vitamin K, [nut:1] Vitamin B6, Folate, Potassium

Thai Coconut Soup with Corn and Avocado

Thai Coconut Soup with Corn and Avocado
Prep Time
60 minutes
Number of Servings
4
Ingredients
  • 2 garlic cloves, minced
  • 3 shallots, minced
  • 3 lemongrass stalks, coarsely chopped
  • 2 red bird’s eye chilis (remove seeds for less heat)
  • 1 cup cilantro, plus additional [q:1/4] cup for garnish
  • 1 (13.5 oz) can coconut milk
  • 3 cups low-sodium vegetable stock
  • 2 Tbsp Thai fish sauce
  • 2 cups corn
  • 2 limes
  • Salt and freshly ground black pepper
  • 1 ripe avocado, peeled and diced
Directions
  1. Place garlic, shallots, lemongrass, chilis, and cilantro into the bowl of a food processor. Add a splash of water and blend to a fine paste. Add mixture to a soup pot with another splash of water. Cook, stirring, for 5 minutes until soft.
  2. Add coconut milk, stock, and fish sauce to pot. Bring to a boil. Reduce heat and simmer for 30 minutes. Pour through a fine metal strainer, pressing paste to extract as much flavor as possible.
  3. Return liquid to pot and bring to a simmer. Add corn and cook for 10 minutes. Squeeze juice from limes and add to soup. Season to taste with salt and pepper.
  4. Garnish with avocado and remaining [q:1/4] cup of cilantro. Serve.
Nutrition Info
397 Calories, 8 g Protein, 37 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 8 g Fiber, 29 g Total fat (19 g sat), 1,061 mg Sodium, [nutrition:3] Vitamin B6, Vitamin C, Folate, Iron, Magnesium, Phosphorus, [nutrition:2] Vitamin B3 (niacin), Vitamin K, Potassium, [nutrition:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Zinc

Wheat Berry Minestrone with Kale

Wheat Berry Minestrone with Kale
Prep Time
1 hour, 45 minutes
Number of Servings
6
Ingredients
  • 1 (15.5 oz) can cannellini beans, drained and rinsed
  • 4 cups low-sodium vegetable stock, divided
  • 1 Tbsp olive oil
  • 1 onion, chopped
  • 3 stalks celery, chopped
  • 3 garlic cloves, minced
  • 2 tsp dried basil
  • 1 cup wheat berries, rinsed and drained
  • 1 (14 oz) can diced tomatoes with their juice
  • 8 cups coarsely chopped, trimmed kale (stems removed)
  • Salt and freshly ground black pepper
Directions
  1. In a food processor or high-speed blender, purée drained beans with 1 cup of the stock. Set aside.
  2. In a large pot, heat oil over medium heat. Add onion and celery. Cook, stirring frequently, until celery is softened, about 5 minutes. Add garlic and basil and cook for 1 minute.
  3. Add wheat berries, tomatoes and their juice, 2 cups of water, reserved puréed bean mixture, and remaining 3 cups of stock. Bring to a boil. Reduce heat to low. Cover and simmer until wheat berries are almost tender, about 1 hour.
  4. Stir in kale. Cover and cook until kale and wheat berries are tender, about 15 minutes. Season to taste with salt and pepper.
Nutrition Info
394 Calories, 22 g Protein, 73 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 17 g Fiber, 4 g Total fat (1 g sat), 262 mg Sodium, [nutrition:5] Vitamin K, Folate, Iron, Phosphorus, [nutrition:4] Vitamin B1 (thiamine), Vitamin C, Magnesium, [nutrition:3] Vitamin B6, Potassium, Zinc, [nutrition:2] Calcium, [nutrition:1] Vitamin A, Vitamin B2 (riboflavin), Vitamin B3 (niacin)

Butternut Squash & Red Lentil Soup

Butternut Squash & Red Lentil Soup
Hearty and Seasonal
Prep Time
10 minutes, plus 35 minutes cook time
Number of Servings
4 to 6
Ingredients
  • 2 Tbsp olive oil
  • 1 medium yellow onion, diced
  • 1 Tbsp minced garlic
  • 2 lb. butternut squash, peeled, seeded, and diced into 1-inch cubes (about 5 to 6 cups)
  • 1 cup red lentils
  • 6 cups vegetable broth
  • 2 tsp ground cumin
  • 2 to 4 servings ChildLife Essentials Echinacea
  • Salt and pepper, to taste
  • 1 cup light or full-fat coconut milk
Directions
  1. In a large pot, heat oil over medium heat, add onion and saute until soft. Add the minced garlic and cubed squash and cook for 5 to 6 minutes.
  2. Add the red lentils, vegetable broth, cumin, ChildLife Essentials Echinacea, salt and pepper. Bring to a boil, cover, reduce heat to low and simmer for 30 minutes, until squash is fork tender.
  3. Add in coconut milk. Puree soup using an immersion blender or puree in batches in a food processor. Add any extra liquids to reach desired consistency. Leftovers can be stored in the refrigerator for up to 5-6 days. To keep longer store in the freezer for up to 3 months.
Nutrition Info
208 calories, 41g carbohydrates, 10g protein, 3g fat (1.4g saturated fat), 0mg cholesterol, 288mg sodium, 5.6g fiber, 7g sugar

Miso Soup with Broccoli, Carrot, and Shiitake

Miso Soup with Broccoli, Carrot, and Shiitake
Prep Time
20 minutes, plus 10 minutes cook time
Number of Servings
Serves 4
Ingredients
  • 8 EDEN Whole Shiitake Mushrooms or 1 package EDEN Sliced Shiitake Mushrooms
  • 5 cups water, including reserved shiitake soaking water
  • 1 tsp EDEN Wakame Flakes
  • [q:1/4] cup onions, thin sliced
  • 1 cup carrots, quartered, thin sliced
  • 1 cup broccoli, florets
  • 1 cup organic tofu, cut into small cubes
  • [q:1 1/2] Tbsp EDEN Genmai Miso
  • [q:1 1/2] Tbsp EDEN Shiro Miso
  • 2 Tbsp green onions, fine chopped
Directions
  1. Soak shiitake 10 to 20 minutes in hot water to cover.
  2. Remove and discard stems from shiitake and slice caps. Reserve soaking water.
  3. Place water, shiitake soaking water, and shiitake in a pot. Cover and bring to a boil. Reduce heat to medium-low and simmer 5 minutes until shiitake are tender.
  4. Add wakame flakes, onion, carrots, and broccoli. Cover and simmer 1 minute. Reduce heat to low and uncover.
  5. Place miso in a small cup, add a little hot soup broth, and puree until creamy. Add pureed miso and tofu to soup stock. Simmer, without boiling, for 2 to 3 minutes.
  6. Garnish with chopped green onions, and serve.
Nutrition Info
78 calories, 0 g fat (2% calories from fat), 6 g protein, 11 g carbohydrate, 6 g fiber, 0 mg cholesterol, 454 mg sodium

Coconut Shrimp Soup

Coconut Shrimp Soup
A Sweet and Delectably Aromatic Soup
Prep Time
10 minutes, plus 20 minutes Cook time
Number of Servings
Serves 4
Ingredients
Directions
  1. In a pot on medium heat, add sesame oil.
  2. Add shallots, garlic, ginger, and turmeric and cook for 2 to 3 minutes or until shallots have softened.
  3. Pour in rehydrated coconut milk, monk fruit sweetener, tamarind, and fish sauce. Bring to a boil.
  4. Allow soup to reduce by [q:1/3].
  5. Add shrimp and cook for 1 minute.
  6. Garnish with lime juice and cilantro.
  7. Serve warm and enjoy!
Nutrition Info
180 Calories, 8 g Total Fat (4.5 g Saturated Fat), 10 g Protein, 40 g Total Carbs (2 g Dietary Fiber), 70 mg Cholesterol, 2 mg Iron, 690 mg Sodium, 109 mg Calcium

Roasted Carrot-Apple Soup

Roasted Carrot-Apple Soup
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients
  • 1 large onion, cut into 1-inch pieces
  • 1 lb large carrots, peeled, cut into [q:1/2]-inch thick rounds
  • 1 Golden Delicious apple, peeled, cored, and cut into large pieces
  • 2 Tbsp olive oil
  • [q:2 1/2] cups low-sodium vegetable broth
  • [q:1 1/2] tsp cumin seeds
  • 1 tsp fresh lemon juice
  • [q:1/8] tsp ground allspice
  • Salt and freshly ground black pepper
  • [q:1/2] cups plain yogurt, stirred to loosen
Directions
  1. Preheat oven to 375°.
  2. Toss onion, carrots, and apple with oil. Spread mixture in a single layer and roast for 15 to 20 minutes, or until apples and onion begin to turn golden.
  3. Remove mixture from baking sheet and place in a large stockpot. Add broth and bring to a boil. Reduce heat, cover, and simmer until carrots are very tender, about 20 minutes.
  4. Toast cumin seeds in a small, dry skillet over medium-high heat until fragrant, 4 to 5 minutes; cool. Finely grind seeds in a spice mill.
  5. Remove soup from heat. Puree in batches in a blender until smooth. Return to same stockpot. Whisk in lemon juice and allspice. Season with salt, pepper, and cumin to taste.
  6. Place yogurt in a small dish so guests can spoon some over soup.
Nutrition Info
190 Calories, 6 g Protein, 24 g Carbohydrates, 5 g Fiber, 9 g Total Fat (2 g sat, 6 g mono, 1 g poly), 167 mg Sodium, [nutrition:5] Vitamin A, [nutrition:2] Manganese, [nutrition:1] Vitamin B6, Vitamin C, Calcium, Copper, Phosphorus, Potassium

Roasted Carrot Soup

Roasted Carrot Soup
Prep Time
60 minutes
Number of Servings
Serves 4
Ingredients
  • 1 lb carrots, peeled and cut into [q:2 1/2]-inch strips
  • 2 Tbsp oil, divided
  • 1 small onion, diced
  • 1 Tbsp minced fresh ginger
  • 4 cups low-sodium vegetable broth
  • Salt
  • [q:1/4] cup chopped fresh thyme for garnish (optional)
Directions
  1. Preheat oven to 375°.
  2. Toss carrot strips with 1 tablespoon of the oil. Transfer to a baking pan and roast for 25 minutes, or until carrots are tender and lightly browned in certain places, turning halfway through.
  3. Heat remaining 1 tablespoon of oil in a large pot set over medium heat. Add onion and sauté for 4 minutes. Add ginger, roasted carrots, broth, and salt to taste. Bring mixture to a boil, reduce heat to medium, and cover pot. Cook for 20 minutes. Remove from heat and let cool slightly.
  4. Transfer carrot mixture to a blender and blend on high until smooth. Serve garnished with fresh thyme, if desired.
Nutrition Info
23 Calories, 2 g Protein, 15 g Carbohydrates, 4 g Fiber, 7 g Total fat (1 g sat), 407 mg Sodium, [nutrition:5] Vitamin A, [nutrition:2] Vitamin K, [nutrition:1] Vitamin B6, C, E

Miso Broth

Miso Broth
Ingredients
  • 3 cups low-sodium chicken broth
  • 1- to [q:1 1/2]-inch piece fresh ginger, peeled and thinly sliced
  • 1 clove garlic, smashed
  • 2 green onions (1 cut in half for the soup and 1 chopped for garnish), divided
  • 2 Tbsp miso
  • 1 Tbsp soy sauce
  • 1 Tbsp mirin
  • 1 tsp sesame oil
Directions
  1. In a medium saucepan, add the chicken broth, ginger, garlic, and halved green onion, and bring to a boil. Simmer for 3 minutes and then discard the ginger, garlic, and green onion.
  2. Add the miso, soy sauce, and mirin, and return to a boil. Add the sesame oil and remove from the heat. Immediately transfer the soup to insulated jars.

Chilled Avocado and Cucumber Soup

Chilled Avocado and Cucumber Soup
Prep Time
10 minutes, plus 2 hours chill time
Number of Servings
Serves 4
Ingredients
  • [q:1 1/2] cups plain kefir
  • 2 avocados, peeled, pitted, and sliced
  • 2 cucumbers, peeled, seeded, and chopped
  • 2 Tbsp lemon juice
  • 1 garlic clove, chopped
  • Salt to taste
Directions
  1. In a high-speed blender, combine all ingredients. Blend on High until smooth and creamy.
  2. Chill soup in the refrigerator for at least 2 hours. Serve chilled.
Nutrition Info
242 Calories, 6 g Protein, 19 g Carbohydrates, 8 g Fiber, 18 g Total fat (4 g sat), 343 mg Sodium, [nutrition:3] Vitamin K, [nutrition:2] Vitamin B2 (riboflavin), B6, C, Folate, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B3 (niacin), B12, E, Calcium, Magnesium, Potassium, Zinc
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