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Chilled Tomato, Watermelon, and Basil Soup

Chilled Tomato, Watermelon, and Basil Soup
Prep Time
45 minutes
Number of Servings
4
Ingredients
  • 1 cup canned low-sodium plum tomatoes
  • [q:1/4] cup low-sodium tomato puree
  • 1 cup chopped watermelon (seedless)
  • [q:1/2] teaspoon chopped garlic
  • [q:1/4] teaspoon freshly ground black pepper
  • [q:1/2] teaspoon orange zest 
  • 1 tablespoon basil, chiffonade (cut into thin strips)
  • Garnish: Four sprigs of fresh basil
Directions
  1. Combine all ingredients in a blender.
  2. Blend well.
  3. Chill.
  4. Before serving, garnish each bowl with a sprig of fresh basil.
Nutrition Info
35 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 1g protein, 2g fiber, 15mg sodium.

African Peanut Soup

African Peanut Soup
Prep Time
30 minutes
Number of Servings
8
Ingredients
  • 3 cups low-sodium vegetable stock or water
  • 2 (15-oz) cans unsweetened coconut milk
  • 1 cup diced yellow onion
  • [q:1/2] cup diced celery
  • 4 large garlic cloves, pressed or minced
  • 1 tsp seeded and diced hot chile pepper
  • 4 cups chopped sweet potato ([q:1/2]-inch pieces)
  • [q:1 1/2] cups chopped tomato ([q:1/2]-inch pieces), or 1 (14.5-ounce) can diced fire-roasted tomatoes
  • 2 tsp sea salt, or to taste
  • [q:1/4] tsp ground black pepper
  • Pinch of cayenne pepper
  • 1 Tbsp wheat-free tamari or other soy sauce (optional)
  • 1 Tbsp Berbere spice mix*, optional
  • [q:3/4] cup creamy or crunchy peanut butter
  • 2 Tbsp finely chopped fresh cilantro
  • [q:1/2] cup roasted unsalted peanuts, for garnish
Directions
  1. Place stock in a 3-quart pot over medium-high heat. Add all remaining ingredients, except peanut butter, cilantro, and peanuts, and cook for 15 minutes, stirring occasionally.
  2. Remove about 1 cup of liquid and place it into a small bowl. Add peanut butter and stir until creamy. Return mixture to pot, stir well, and cook for 5 minutes, stirring occasionally.
  3. Add cilantro, stir well, and garnish with peanuts before serving.
  4. Variations: You can sauté the onion, celery, and garlic in 1 tablespoon of oil before adding the vegetable stock. Replace the peanut butter with almond butter or other nut butter. For a lighter soup, replace one can of coconut milk with an equivalent amount of vegetable stock or water. Add 2 cups of chopped spinach, chard, or kale once the peanut butter is added.
Nutrition Info
With vegetable stock: 481 Calories, 12 g Protein, 0 mg Cholesterol, 27 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 5 g Fiber, 40 g Total fat (23 g sat), 723 mg Sodium, [nutrition:5] Vitamin A, [nutrition:3] Vitamin B3 (niacin), Vitamin B6, Magnesium, Phosphorus, [nutrition:2] Vitamin E, Iron, [nutrition:1] Vitamin B1 (thiamine), Vitamin C, Folate, Potassium, Zinc

Curried Carrot Soup with Pistachios

Curried Carrot Soup with Pistachios
Prep Time
Prep: 15 minutes, Cook: 20 minutes
Number of Servings
8
Ingredients
  • 2 Tbsp EDEN Extra Virgin Olive Oil
  • 1 clove garlic, minced
  • 4 cups chopped leeks, white and green parts (about 2 large leeks)
  • 8 cup chopped carrots, (about 2 pounds)
  • 10 cups water
    • or vegetable broth
  • 1 tsp EDEN Sea Salt
  • 1 tsp curry powder, or to taste
  • [q:1/8] tsp ground cinnamon
  • 2 ounces EDEN Pistachios, coarsely chopped, for garnish
Directions
  1. Heat the oil in a medium soup pot and sauté the garlic and leeks until the leeks are slightly golden.
  2. Add the carrots, water, and half the sea salt.
  3. Cover and simmer about 15 minutes or until the carrots are tender.
  4. Remove from the heat and purée, in 2 or 3 batches, in a blender until creamy.
  5. Pour into a soup pot and all the remaining sea salt, curry powder and cinnamon.
  6. Simmer on medium-low for another 5 to 10 minutes.
  7. Ladle into individual serving bowls and garnish each with pistachios.
Nutrition Info
Per serving: 98 calories, 5g fat (39% calories from fat), 2g protein, 14g carbohydrate, 4g fiber, 0mg cholesterol, 285mg sodium

Avgolemono Soup

Avgolemono Soup
Ingredients
  • 6 cup low-sodium chicken broth
  • [q:3/4] cup orzo
  • 2 cooked chicken-breast halves, shredded
  • 3 large eggs, at room temperature
  • [q:1/3] cup fresh lemon juice
  • 1 lemon, thinly sliced
Directions
  1. Place the broth and orzo in a large saucepan and bring to a boil.
  2. Reduce to a simmer, cover, and cook for 15 minutes or until the rice is cooked.
  3. Add the chicken. Remove the soup from heat and cover.
  4. In a separate bowl: Whisk the eggs and lemon juice in a medium bowl until frothy.
  5. Slowly add 1 cup hot chicken broth to the lemon and eggs, whisking continually.
  6. Slowly stir the warmed eggs into the soup.
  7. Ladle soup into bowls. Serve immediately with a slice of lemon.

Chilled Peach Soup

Chilled Peach Soup
Enjoy flavorful sips of sunshine!
Number of Servings
4
Ingredients
  • 4 cups fresh peaches, peeled and sliced (about 5 medium peaches)
  • 1 cup white wine (such as pinot grigio)
  • 1 cinnamon stick (3 inches)
  • [q:1/8] teaspoon cardamom
  • 2 tablespoons honey
  • juice [q:1/2] lemon
  • 6 ounces plain yogurt
  • [q:1/4] teaspoon vanilla extract
  • fresh mint for garnish
Directions
  1. In a medium saucepan, combine peaches, wine, cinnamon, and cardamom over medium-high heat. Bring to a boil, reduce heat, cover, and simmer for 10 minutes or until peaches are soft.
  2. Remove peaches from heat and let cool slightly. Puree in food processor or blender until smooth. Add honey, lemon juice, yogurt, and vanilla and pulse until smooth. Thicken with additional yogurt if desired.
  3. Refrigerate until chilled. Ladle into bowls, garnish with fresh mint, and serve.
Nutrition Info
166 Calories, 4 g Protein, 1 mg Cholesterol, 29 g Carbohydrates, 25 g Total sugars (9 g Added sugars), 3 g Fiber, 0 g Total fat (0 g sat), 31 mg Sodium, [nut:1] Vitamin C, Calcium, Potassium

Monkfish Phở

Monkfish Phở
Number of Servings
Serves 6
Ingredients
  • 1 medium yellow onion, cut in half through the root
  • [q:1/2] tsp crushed red chili flakes 
  • 1 tsp fennel seeds 
  • 2 garlic cloves, smashed
  • 1 cinnamon stick 
  • 2 star anise pods
  • 1 inch fresh ginger piece, peeled and smashed
  • 8 cups dashi or vegetable broth 
  • 1 Tbsp soy sauce
  • 2 Tbsp grapeseed or canola oil
  • 2 monkfish fillets, alternatively use sea bass
  • 1 tsp Chinese 5 spice 
  • Sea salt, to taste
  • Fresh cracked black pepper, to taste
  • 8 oz thin rice noodles 
  • Small handful fresh coriander 
  • Small handful fresh mint leaves 
  • 1 bunch spring onions, white part and some green, thinly sliced
  • Handful roasted pistachios, coarsely chopped
Directions
  1. Heat a large, dry nonstick sauté pan over medium high heat. Cook the onion, cut side down, until lightly charred, about 5 minutes, and transfer to a plate.
  2. Add crushed red chili flakes, fennel seeds, garlic, cinnamon stick, and star anise to the pan and cook, while stirring, until fragrant, 30 to 60 seconds. Be careful not to burn. 
  3. Quickly transfer to a large saucepan and add onion, ginger, and broth. Bring to boil. Reduce heat, add soy sauce, and simmer until the broth is flavorful, about 5 minutes.
  4. Meanwhile, heat oil in sauté pan over medium high heat. Season fish with 5 spice, salt, and pepper, and sear until golden brown and cooked through, about 3 to 4 minutes per side. Transfer to a cutting board and allow to rest 5 minutes before thinly slicing.
  5. Cook noodles according to directions and divide among serving bowls. Add sliced fish, strain the broth, and ladle into bowls. Garnish pho with coriander, mint, spring onions, and pistachios. Serve immediately with lime wedges.
Nutrition Info
Made with low-sodium vegetable broth and grapeseed oil: 280 Calories, 10 g Protein, 7 mg Cholesterol, 38 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 3 g Fiber, 10 g Total fat (1 g sat), 407 mg Sodium, [nut:2] Vitamin B6, Vitamin K, Phosphorus, [nut:1] Vitamin B1 (thiamine), Vitamin B12, Vitamin E, Iron, Magnesium

Asparagus Bisque

Asparagus Bisque
Number of Servings
4
Ingredients
  • 1 large bunch (about 1 lb) fresh asparagus 
  • 3 cups water or vegetable stock
  • 2 Tbsp vegetable broth powder
  • 2 leeks (about 2 cups), mostly white parts and some green, sliced thinly
  • 1 small yellow onion, chopped small
  • 2 shallots, peeled and minced
  • 1 clove garlic, minced
  • 1 tsp chopped fresh thyme leaves
  • 1 Tbsp chopped fresh parsley
  • [q:1/8] tsp freshly ground black pepper
  • [q:1/4] tsp salt
  • [q:1/2] package Mori-Nu Silken Lite Firm Tofu, pureed to become [q:3/4] cup by volume
  • 1 Tbsp white miso
Directions
  1. Cut 2 inches off bottom of asparagus stalks and peel each stalk about 3 inches up.
  2. Cut asparagus into 2 inch pieces.
  3. Add all ingredients, except tofu and miso, to a large soup pot and bring to a boil. Reduce heat to simmer and cook covered for 30 minutes.
  4. Turn off heat. Add tofu and miso to soup and cool for about 10 to 15 minutes.
  5. Puree the soup in blender until it's smooth. Pass through wire mesh strainer to remove any remaining stalk fiber. Best served with croutons or chopped chives.
Nutrition Info
Calories: 110,Total Fat: 41g (saturated fat: .6g, polyunsaturated fat: 2.3g), Total Carbohydrate: 14.7g (dietary fiber: 2.9g, sugars 3.3g), Protein: 8.8g

Mushroom and Wild Rice Soup

Mushroom and Wild Rice Soup
Prep Time
20 minutes
Number of Servings
4
Ingredients
  • 1 c boiling water 
  • [q:1/2] c dried shiitake mushrooms 
  • 1 onion, diced 
  • 1 c diced baby carrots 
  • 1 c wild rice, rinsed 
  • 6 c low-sodium vegetable broth 
Directions
  1. In a saucepan, combine water and mushrooms. Cover, and let mushrooms sit for 15 minutes, before draining and placing mushrooms into the insert of a 4-quart slow cooker.
  2. Add onion, carrots, and rice. Pour in broth.
  3. Cover and cook on Low for 6 to 7 hours, or on High for about [q:3 1/2] hours.
Nutrition Info
Per serving: 305 Calories, 11 g Protein, 60 g Carbohydrates, 6 g Fiber, 4 g Total fat (1 g sat, 1 g mono, 1 g poly), 178 mg Sodium, [nutrition:5] Vitamin A, Manganese, [nutrition:2] Vitamin B1 (thiamine), B3 (niacin), Magnesium, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), B6, Selenium