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

Red Bean Pasta Soup

Red Bean Pasta Soup
Prep Time
15 minutes, plus 30 minutes cook time
Number of Servings
Serves 8
Ingredients
Directions
  1. Place all ingredients in a soup pot, except the pasta, parsley and pepper. Cover and bring to a boil.
  2. Simmer on low for 5 minutes.
  3. Add pasta and simmer, uncovered for another 7 to 10 minutes until pasta is done.
  4. Turn off flame, add parsley and pepper before serving.
Nutrition Info
221 calories, 1 g fat (4% calories from fat), 11 g protein, 40 g carbohydrate, 9 g fiber, 0 mg cholesterol, 240 mg sodium

Italian Cannellini Bean & Pasta Soup

Italian Cannellini Bean & Pasta Soup
Prep Time
15 minutes, plus 30 minutes cook time
Number of Servings
Serves 8
Ingredients
  • 2 Tbsp Eden Extra Virgin Olive Oil
  • 2 cloves garlic, minced
  • 1 medium onion, diced
  • 30 oz Eden Cannellini (White Kidney) Beans, 2 cans, do not drain
  • 4 cup water
  • [q:1/2] cup carrots, diced
  • [q:1/4] cup celery, diced
  • 1 medium organic potato, cubed
  • [q:1/4] cup organic sweet corn, fresh or frozen
  • [q:1/4] cup green beans, cut into 1 inch lengths, fresh or frozen
  • [q:1/4] cup green peas, fresh or frozen
  • 2 cups organic diced tomatoes, do not drain
  • [q:1/4] tsp freshly ground black pepper, or to taste
  • [q:1/4] tsp dried oregano
  • [q:1/2] tsp dried basil
  • 2 Tbsp Eden Shoyu Soy Sauce, or to taste
  • 1 cup chopped kale or spinach
  • 1 cup Eden Vegetable Spirals
Directions
  1. Heat the oil in a large soup pot, sauté the garlic and onions for 3 to 4 minutes.
  2. Add all other ingredients, except the kale and shoyu. Cover and simmer for 20 minutes.
  3. While the soup is simmering, cook the pasta according to package directions. When done, rinse, drain and set aside.
  4. Reduce the heat to low, add the shoyu, kale and cooked pasta.
  5. Simmer another 5 minutes, and serve.
Nutrition Info
175 calories, 4 g fat (23% calories from fat), 8 g protein, 27 g carbohydrate, 7 g fiber, 0 mg cholesterol, 316 mg sodium

Homemade Chicken Broth

Homemade Chicken Broth
Prep Time
3 hours
Number of Servings
Serves 4 ([q:1 1/4] cup each)
Ingredients
  • Carcass of 1 (4 to 5 lb) roasted chicken (remove all cooked meat from the bird)
  • 8 cups cold water
  • 1 cup diced celery
  • 1 cup diced carrot
  • 1 cup diced onion
  • 4 whole black peppercorns
  • 1 bay leaf
  • Salt, to taste
Directions
  1. Place cooked chicken carcass and water in a large pot. Bring to a boil.
  2. Skim away any foam that rises to the surface. Reduce heat to a simmer. Cover pot partially with a lid and simmer for [q:1 1/2] hours. Occasionally skim any foam away from the surface.
  3. Add remaining ingredients. Simmer for an additional hour, continuing to remove any foam that rises to the surface.
  4. Remove chicken carcass from pot. Strain broth through a sieve. Discard solids. 
  5. This broth can be used as a base for making soups. If not using immediately, cool to room temperature, and skim any fat from the surface. Transfer to storage containers. Broth will last up to 5 days in the refrigerator or up to 3 months in the freezer.
Nutrition Info
48 Calories, 6 g Protein, 0 mg Cholesterol, 4 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 2 g Total fat (1 g sat), 90 mg Sodium, [nut:2] Vitamin B3 (niacin), [nut:1] Vitamin B12, Phosphorus

Turmeric Tomato Detox Soup

Turmeric Tomato Detox Soup
Prep Time
25 minutes
Number of Servings
Serves 6
Ingredients
  • 4 Tbsp avocado or olive oil
  • 1 large onion, chopped
  • 3 large carrots, chopped
  • 1 (28 oz) can crushed tomatoes
  • 1 tsp garlic, minced
  • 1 tsp onion powder
  • 1 tsp sea salt
  • [q:1/2] tsp ground black pepper
  • 3 tsp ground turmeric
  • [q:2 1/2] cups low-sodium vegetable broth
  • 1 cup coconut milk
  • [q:1/2] cup chopped cilantro
  • Pepitas (pumpkin seeds) (optional)
  • Nutritional yeast (optional)
Directions
  1. Press Sauté button and spoon oil into stainless steel bowl of your Instant Pot. Add onion and carrots and allow them to sauté for about 5 minutes, or until they begin to soften.
  2. Add in all remaining ingredients except coconut milk, cilantro, pepitas, and nutritional yeast. Secure lid, press Keep Warm/Cancel button and seal pressure valve. Press Pressure Cook/Manual button and use the +/- buttons to adjust time until 12 minutes is displayed.
  3. Allow cooking cycle to complete, and then quickly release pressure valve and remove lid once safe to do so. Pour in coconut milk and use an immersion blender to purée until texture is uniform and smooth. If you don’t have an immersion blender, you can carefully transfer hot contents to a vertical blender.
  4. Garnish with chopped cilantro before serving and add pepitas or nutritional yeast, if desired.
Nutrition Info
220 Calories, 4 g Protein, 13 g Carbohydrates, 3 g Fiber, 19 g Total fat (9 g sat), 437 mg Sodium, [nutrition:3] Vitamin A, [nutrition:2] Vitamin C, K, [nutrition:1] Vitamin B3 (niacin), B6, E, Folate, Iron, Magnesium, Phosphorus, Potassium

Lemony Lentil Soup with Mushrooms & Kale

Lemony Lentil Soup with Mushrooms & Kale
Prep Time
45 min prep time
Number of Servings
serves 2
Ingredients
  • [q:1 1/2] Tbsp olive oil
  • 1 large white or yellow onion, chopped
  • 4 carrots, peeled and diced
  • 2 stalks celery, diced
  • 3 cloves garlic, minced
  • 8 oz white mushrooms, sliced
  • Salt
  • [q:1 1/2] tsp dried thyme
  • [q:1/2] tsp dried rosemary
  • [q:1/4] tsp freshly ground black pepper
  • [q:1 1/2] cups dried green, brown, or French green lentils
  • 4 cups low-sodium vegetable broth
  • 2 cups water
  • 1 small bunch kale, stemmed and chopped
  • 2 Tbsp freshly squeezed lemon juice
Directions
  1. Heat oil in a large pot over medium heat.
  2. Add onion, carrots, and celery and cook, stirring occasionally, for 8 minutes, until vegetables are tender. Stir in garlic, mushrooms, and a generous pinch of salt. Cover and cook for 5 minutes, until mushrooms are tender and have released their juices.
  3. Stir in K teaspoon salt and the thyme, rosemary, pepper, and lentils. Pour in broth and water. Bring to a boil over high heat. Reduce heat, cover partially, and simmer, stirring occasionally, for about 30 minutes, until lentils are tender but not mushy.
  4. Stir in kale, cover, and cook for 10 minutes. Stir in lemon juice. Taste and adjust seasonings if desired.
  5. Serve piping hot.
Nutrition Info
257 Calories, 15 g Protein, 42 g Carbohydrates, 9 g Fiber, 5 g Total fat (1 g sat), 275 mg Sodium, [nutrition:5] Vitamin A, C, K, [nutrition:3] Vitamin B1 (thiamine), Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), B6, Iron, Potassium, [nutrition:1] Vitamin B3 (niacin), Calcium, Magnesium, Zinc

Split Pea Soup

Split Pea Soup
Prep Time
9 hours prep time + 4 hours soak time for peas
Number of Servings
serves 4
Ingredients
  • 16 oz dried green split peas, rinsed and drained
  • 6 cups low-sodium vegetable stock
  • 2 leeks, white and pale-green parts only, chopped
  • 3 carrots, peeled and chopped
  • 2 stalks celery, chopped
  • 3 garlic cloves, peeled and chopped
  • 1 tsp dried thyme
  • 1 bay leaf
  • Salt and freshly ground black pepper to taste
  • Red pepper flakes and vegan sour cream, optional
Directions
  1. Soak peas in water that covers them completely by about 1 inch for 4 hours. Drain.
  2. Add drained peas and all other ingredients to a 4-quart cooker.
  3. Turn heat to Low and cook for 8 hours.
  4. Let soup cool slightly. Remove bay leaf. Process soup in batches in a high-speed blender until smooth.
  5. Garnish with red pepper flakes and sour cream, if desired.
Nutrition Info
149 Calories, 8 g Protein, 29 g Carbohydrates, 9 g Fiber, 1 g Total fat, 407 mg Sodium, [nutrition:5] Vitamin A, C, K, [nutrition:2] Vitamin B1 (thiamine), B6, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), Calcium, Iron, Magnesium, Potassium, Zinc

No Sugar Added Apple Butternut Squash Soup

No Sugar Added Apple Butternut Squash Soup
Prep Time
25 minutes
Number of Servings
6 to 8 bowls
Ingredients
  • 2 tbsp unsalted butter
  • 1 medium onion, diced
  • 1 butternut squash (2 lbs), peeled, seeded, and chopped
  • 4 red or golden apples, peeled, cored and chopped
  • 2 tsp course salt
  • [q:1/8] tsp cinnamon
  • Dash of ground cloves
  • [q:1/2] tsp ground coriander
  • [q:1 1/2] tsp ground cumin
  • [q:1/4] tsp cayenne pepper
  • [q:1/2] tsp ground ginger
  • [q:1/4] tsp freshly ground black pepper
  • 2 cups low-sodium chicken or vegetable stock
  • 2 cups water, plus more if needed
  • Chives for garnish (optional)
Directions
  1. Melt butter in a large saucepan over medium heat. Add onion, cook, stirring occasionally until it begins to soften, about 4 minutes. Add squash, and cook, stirring occasionally, until soft, about 10 minutes.
  2. Add apples, salt, cinnamon, cloves, cumin, coriander, ginger, cayenne, black pepper, stock, and the water (just enough to cover). Bring to a boil. Reduce to a simmer, and cook until vegetables are soft, about 30 minutes.
  3. Puree in batches in a food processor or blend until smooth, and return to saucepan. Heat over low, thinning with more water if necessary. To serve, ladle into bowls, garnish with chives or diced apples and sour cream if desired

Black Bean Soup With Lime-Pickled Red Onions

Black Bean Soup With Lime-Pickled Red Onions
Prep Time
80 minutes
Number of Servings
4
Ingredients

Soup

  • 3 Tbsp olive oil
  • 2 cups chopped onion
  • [q:3/4] cup diced celery
  • [q:2 1/2] tsp finely chopped garlic
  • [q:2 1/2] tsp ground cumin
  • [q:1 1/4] tsp oregano
  • [q:3/8] tsp chipotle chili powder plus more for a spicier taste
  • Kosher salt
  • 4 (15 oz) cans black beans, rinsed well and drained
  • 5 cups low-sodium chicken broth or stock (can use vegetable stock as well), plus more if needed
  • 2 cinnamon sticks, broken in half

Garnish

  • 1 large red onion
  • [q:1/4] cup lime juice
  • Kosher salt
  • [q:1/2] tsp sugar
  • 1 Tbsp chopped cilantro, plus 2 tsp more for garnish
  • 2 ripe avocados, cut into [q:1/2] inch cubes
Directions
  1. In a large, heavy pot over medium heat, heat oil until hot. Add onion and celery and cook, stirring often, for 4 minutes. Add garlic and stir 1 minute more. Stir in cumin, oregano, [q:3/8] teaspoon chipotle chili powder, and [q:1/2] teaspoon salt. Stir 1 minute more. Add black beans, chicken broth or vegetable stock, and cinnamon sticks.
  2. Bring mixture to a simmer. Reduce heat to low, and simmer until soup has reduced by about a third (to about 8 cups) and has thickened, 40 to 45 minutes. Season soup with salt to taste, and with [q:1/8] teaspoon chipotle chili powder if you’d like more heat. Remove and discard cinnamon sticks. (Soup can be prepared one day ahead. If preparing ahead, cook to this stage; cool, cover, and refrigerate. Reheat over medium heat, stirring often. If soup is too thick, thin with more broth.)
  3. For the Lime-Pickled Red Onions, peel and then halve onion through root end. Cut each half crosswise into very thin slices to yield [q:1 1/2] cups. Transfer onions to a medium nonreactive bowl and toss well with lime juice, salt, sugar, and 1 tablespoon cilantro. Marinate onions for 30 minutes; they will still be crisp. (Onions can be prepared 2 hours ahead. Keep covered and refrigerated. Bring to room temperature 30 minutes before using.)
  4. Ladle soup into bowls. Garnish each serving with pickled onions (spooning a little of the marinating liquids along with them), diced avocado, and a sprinkle of cilantro. Pass extra onions in a bowl.
Nutrition Info
598 Calories, 28 g Protein, 83 g Carbohydrates, 20 g Fiber, 20 g Total fat (3 g sat, 12 g mono, 2 g poly), 123 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Folate, Copper, Iron, Manganese, Potassium, [nutrition:4] Vitamin B3 (niacin), Magnesium, Phosphorus, [nutrition:2] Vitamin B6, C, Calcium, [nutrition:1] Vitamin B2 (riboflavin), E, Pantothenic acid, Zinc

Coconut-Carrot Soup with Ginger and Spices

Coconut-Carrot Soup with Ginger and Spices
Prep Time
60 minutes
Number of Servings
Serves 6
Ingredients
  • 2 Tbsp olive oil
  • 1 yellow onion, chopped
  • 3 cloves garlic, chopped
  • [q:1 1/2] Tbsp minced fresh ginger
  • 4 cups peeled and chopped carrots
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 4 cups low-sodium vegetable stock
  • 1 can (14-oz) unsweetened coconut milk
  • 3 Tbsp honey
  • Salt and freshly ground black pepper
Directions
  1. Heat oil in a large pot set over medium heat. Add onion, garlic, and ginger and cook for 5 minutes. Add carrots, cumin, and coriander and cook for an additional 5 minutes.
  2. Add vegetable stock to pot and bring to a boil. Reduce heat to medium-low and simmer, covered, for 40 minutes.
  3. Remove pot from heat. Add coconut milk, honey, and salt and pepper to taste. Purée soup in a high-speed blender, working in batches. Serve. 
Nutrition Info
297 Calories, 5 g Protein, 25 g Carbohydrates, 5 g Fiber, 21 g Total fat (15 g sat, 4 g mono, 1 g poly), 110 mg Sodium, [nutrition:5] Vitamin A, Manganese, [nutrition:1] Vitamin C, Copper, Iron, Magnesium, Phosphorus, Potassium

Strawberry Soup

Strawberry Soup
Prep Time
10 minutes
Number of Servings
6
Ingredients
  • 6 cups sliced and hulled (stems removed) fresh strawberries
  • [q:1 1/2] cups vanilla yogurt
  • 1 cup orange juice
  • [q:1/3] cup honey
  • 2 tsp vanilla extract
  • Additional sliced strawberries, vanilla yogurt, and mint for garnish, optional
Directions
  1. Place all ingredients (except those for garnish) in a high-speed blender. Blend until smooth.
  2. Ladle mixture into soup bowls. Garnish, if desired. Serve chilled.
Nutrition Info
181 Calories, 5 g Protein, 3 mg Cholesterol, 40 g Carbohydrates, 35 g Total sugars (16 g Added sugars), 3 g Fiber, 1 g Total fat (1 g sat), 43 mg Sodium, [nut:5] Vitamin C, H Vitamin B2 (riboflavin), Vitamin B12, Calcium, Folate, Phosphorus, Potassium
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