White Bean Kale Soup

This is my white bean and kale soup. It takes a little time because I soak the beans, but you could substitute canned beans for a quicker cooking time. But if you can make the beans the pay off is huge. It is definitely worth it. Also you can freeze beans in their liquid. Really successfully. And the next time you want to make a pot of soup, all you have to do is go to the freezer.

This is what I did.
First I soaked large dried Lima beans ( alkaline) in a pot of cold water for 6 hours. They I drained them and put them back in the pot.
In a food processor, chop 1 onion, 2 carrots and 1 stalk of celery, into very small pieces. Add this mixture to the beans and pour just enough water to cover the beans. Bring to a boil and then simmer for about an hour. Cooking time varies. You might have to add a little boiling water to the beans if the water level gets too low. The beans are done when they become tender. I never salt my beans until they are done. Salt can slow down the cooking. Strain the beans into a bowl. Save the broth to use in the soup.

Soup recipe
2 Tbsp. olive oil
1 small onion, chopped
2 small carrots,chopped
1 stalk of celery, chopped
3 cups of shredded dinosaur kale
1 ½ tsp. sea salt
Pepper to taste
5-6 cups of the cooking broth from the beans

In a pot, heat the olive oil. Add the onion and cook about 5 minutes or until they have softened. Add the carrots and celery. Season with 1 tsp of the salt and pepper.
Add the kale stir. Cook for 2 minutes. Add the bean broth, bring to a boil and simmer for 30 minites. Add the beans and continue to cook for 15 more minutes. Taste and adjust seasoning. It will take 45-1 hour cooking time.
Note: if you would like a creamier soup you can purée ½ cup of the beans and add them to the soup.

Lentil Soup

Another version of lentil soup
I used black and yellow lentils for this soup. The black lentils keep their shape in the soup. The yellow lentils melt into the soup and give it a very creamy texture.
I like to dice all the vegetables about the same size. It makes for a better presentation.

2 Tablespoons Olive oil
1 onion, diced
2 stalks of celery, diced
2 carrots, diced
1 medium potato diced
1 cup of black lentils
1 cup yellow lentils
5-6 cups vegetable stock
2 tsp. Sea salt
Pepper to taste

Heat the olive oil In a medium soup pot. Add the onion and cook for about 6 minutes or until the onion has softened. Then add the celery, carrots and potato. Stir. Cook for 2 minutes. Add the lentil and stock. Bring to a boil, lower the heat at simmer for 1 hour. *Stirring occasionally.
Now you can season your soup. Add the salt and pepper.
Note : I have found that sometimes when I add salt too soon in the cooking, the lentils can get hard. So just like cooking beans, I prefer to salt after they have cooked.
*Note: Have some stock reserved. As the soup thickens and the lentils absorb the stock you might have to add another cup of stock.

Cauliflower is in season in a variety of colors. You can make an orange or even purple soup. I prefer the original pure white cauliflower. I used one for this recipe.
This soup is going to be roughly puréed so everything just needs a rough chop.
2 Tbsp olive oil
1 onion
1 white part of a leek
2 stalks of celery
1 medium size cauliflower
2 small to medium sized potatoes, peeled
Water
1tsp of salt
¼ tsp. White pepper

Heat a soup pot. Add the oil and onion. Remember that all the vegetables just need a rough chop.
Cook about 8 minutes over medium heat until the onions have softened. Careful not to brown them.
Add the remaining vegetables, cover and steam for 4 minutes. Add the salt and pepper.
Pour in the water just 2 inches above the vegetables. Simmer over low heat for 30-40 minutes until the cauliflower and potatoes are cooked through.
In small batches, purée the soup. I think this soup lends itself to being a little chunky, so go light with the purée. if you prefer a creamier soup you can purée it all the way. Adjust your seasoning, Sprinkle with one of your favorite green herbs. I used parsley.
Enjoy

Spring vegetable soup

The farmers market has an abundance of farm fresh organic Asparagus.
I always get my inspiration from seeing all the wonderful fresh produce.
Try this delicious vegetable soup. It is quick and easy. Everything is going to be puréed, so you can give everything a rough chop.

2 Tbsp. Olive oil
1 small onion
The stems from 2 bunches of asparagus, cut off an inch at the ends. Tips reserved.
1 white sweet potato
3 stalks of celery
4 - 5 cups of vegetable stock
1 tsp salt, pepper

Heat the oil in a medium size pot. Add the onion and cook for 6 minutes, until it is has softened.
Add the asparagus stems, the celery and the potato. Stir. Add the stock. Bring to a boil, reduce to a simmer and cook for 30 minutes. Remove from the stove. In small batches purée the soup with ½ cup of liquid at a time. Transfer to another pot or bowl. Add just enough of your leftover stock to form the consistency of the soup. It should not be too thin. Remember you can always add liquid but it is very hard to take out.
Then transfer all to a pot. Add the asparagus tips and simmer for 5 minutes.
Add the salt and a little pepper. Season to taste.

Some friends were coming to lunch and I decided to whip up a pot of French onion soup.
It is really fun to serve. I substituted alkaline ingredients to make this very satisfying bowl of soup.
Easily serves 4-6

2 Tbsp. Olive oil
1 Tbsp. Clarified butter
4 onions
2 Tbsp. Spelt flour
2 sprigs of fresh thyme
2 cups vegetable broth
1 large potato
½ cup grated Mozzarella cheese
Salt and pepper

In a large pot heat the oil and butter. Add the onions and the thyme. Cook 25-30 minutes until the onions have developed a nicely light brown color. Be careful not to burn them. Stir in the flour and mix thoroughly. Cook for about three minutes to cook out the flour taste. Add the broth. Season to taste. Continue to cook on a low simmer.

For the garnish, peel and thinly slice the potato. Place in a pot of cold water and bring to a boil. Cook about 4 minutes until the potato is cooked. Drain, and set the potato slices on a baking pan.
Sprinkle the cheese on top of the potato slices. Place under the broiler until the cheese has melted.

To serve,
Ladle the soup into the bowls. Place three of the potato/ cheese croutons on the top.

Lentil and White Bean Soup
This is a hearty lentil soup filled with vegetables and beans.

2 Tbsp. Olive oil
1 small yellow onion sliced
2 stalks celery, diced
2 carrots, diced
1 zucchini squash, diced
1-2 tomatoes, seeded and chopped
Handful of fresh parsley, finely chopped
1 cup lentils
1 cup white beans *
5 cups of vegetable broth
1 tsp. Fresh lemon juice
2 tsp. Salt
Pepper to taste

Heat the olive oil in your soup pot. Add the onions and cook about 6 minutes until they have softened. Add the celery, carrots and zucchini. Stir and cook about 3 minutes. Add the tomatoes, the lentils and the broth. Cook for 45 minutes and then add the beans and the parsley. Cook another 15 minutes. Then add the lemon juice, salt and pepper.

I like to soak my white beans overnight in a bowl filled with water. Then I rinse them, put them in a pot, cover with water. Add an onion, a piece of celery and a carrot. Cook for about an hour until the beans are softened. Never salt the beans during the cooking. Wait until the beans are done. Adding salt will make the beans hard.

You can also use canned beans. Just make sure you rinse them very well.

Cauliflower soup

This is a very satisfying, quick and easy soup to make using some of our winter vegetables.

Everything is going to go into the blender, so just a rough chop for all of the vegetables.

2 Tbsp olive oil

1 small yellow onion

1 leek, only use the white and pale green parts

2 stalks celery

1 medium sized cauliflower

2 potatoes

Water

2 tsp. Salt

Pepper to taste

Chopped celery for garnishing

Heat the oil in a medium pot. Over medium heat, add the onion and cook for 4 minutes. Add the leek and celery.

Cook another 3 to 4 minutes. Add the cauliflower and potatoes. Season with the salt and pepper. Stir and mix everything together. Now pour water in, covering them with the water about 2 inches over the top of the vegetables. Cook for 30-40 minutes or until all the vegetables are tender.

In small batches, put the soup in a blender and chop for just a second. Transfer the chopped soup into a large bowl. Continue until all the soup is chopped. I prefer a chunky style of this soup but if you prefer a creamier texture, you can totally purée this soup for a more elegant presentation.

When all is blended, you might have some leftover water. It will keep in the freezer for the next time you make soup.

Now transfer everything back to your pot, adjust seasoning and cook under a low fire until ready to serve. Pour into bowls, sprinkle with parsley and serve.

White bean and lentil soup.
This is a very easy soup to make. I used orange lentils and they all but disappeared in the soup but gave it a luscious thickness. I soaked and prepared my own beans, but you can use a can of beans if that is easier for you. I like to dice my vegetables all the same size. It gives a uniform look to the soup.
2 Tbsp. Olive oil
1 small onion, diced
3 stalks of celery, diced
2 large carrots, diced
1 medium size zucchini squash, diced
1 ½ cups of kale, finely chopped
1 cup orange lentils
2 cups cooked white beans
6 cups vegetable stock.
1 ½ tsp. sea salt
Pepper to taste.

Heat the oil in a large soup pot. Add the onion and cook about 5 minutes, add the celery, carrots, zucchini and the kale. Mix together and cook for 2 minutes. Add the lentils and stock. Cover the pot and simmer for 30 minutes. Add the beans and simmer for another 30 minutes.
Now add your salt and pepper. Sometimes if you add the salt to the lentils beans during cooking, it can make them tough.

For the beans.
Place the beans in a large bowl. Fill the bowl with water. The beans are going to expand and you need enough water for this process. Cover with plastic wrap and set aside for 6 hours or overnight
Drain the beans and place in a pot of fresh water. Add 1 onion, cut in half, a stalk of celery and 1 carrot. Bring to a simmer, cover and cook about 1 hour. Taste a few to see of they are done.
Drain the beans and transfer to a bowl.
Note: they only last a few days in the fridge, but they freeze very well.

Easy butternut squash soup
I was at the farmers market yesterday and the butternut squash was on full display.
It inspired me to make this soup. It’s quick and easy. It’s perfect to start a meal, or serve it with a salad and some crusty alkaline spelt bread and you have a delicious meal.

1-2 butternut squash, about 4 cups of squash
1 Tbsp.olive oil
2 Tbsp. clarified butter
1 onion, chopped
2 cinnamon sticks
Pinch of cloves
½ tsp. sea salt
5- 7 cups vegetable stock

Heat oven to 350 degrees. Cut the squash in half and scoop out the seeds. Place the squash flesh side down on a oiled baking sheet. Bake for 45 minutes. Set aside to cool.

While the squash is baking;
Melt the butter in a large soup pot. Add the onions, salt, cloves and cinnamon sticks. Cook over low heat for approx. 30 minutes, until the onions are a light golden color.
Remove the cinnamon sticks, and discard them.

Using a spoon, scoop out the cooked squash. Add to the onion mixture and stir. In small batches, blend the squash with the onion mixture and a little of the stock until all of the ingredients have been puréed. Transfer to the pot, adjust seasoning and add enough stock to form a good consistency. If you want a thicker soup, use less stock, if you prefer a thinner soup, use more stock. Heat soup thoroughly before serving.

Asparagus Soup

Spring is in the air and the asparagus in the farmers markets is just beautiful. I could not resist buying some. Use in a basic sauté, or compose a salad. This week, I decided to make a soup. This soup is good just about any time and it is also elegant enough to serve as a first course for a dinner party. It is very easy to make and within ½ hour you can make something that your family and friends will enjoy. Keep in mind that everything is going to be puréed so the size does not really matter. I always cut everything about the same size to ensure even cooking. This recipe is easy to double. Just use 6 cups of water.

Serves 4

1 Tbsp. olive oil
1 cup diced onion
1 ½ cups asparagus stalks, chopped (reserve the tips to garnish)
1 small potato, about 1 cup diced
4 cups vegetable stock
1/12 tsp. sea salt
¼ tsp. white pepper

In a medium sized pot, heat the olive oil. Add the onions and cook about 6 minutes, until they have softened. Add the potatoes and the asparagus. Season with the salt and pepper. Pour In the stock.
Bring to a boil, reduce heat and simmer for 20 minutes. Remove from heat.
Put a strainer in a large bowl. Strain the soup, reserve the liquid. Place the vegetables in a blender or Cuisinart with 1 cup of the liquid. Purée. Add back to the pot and pour in another cup of the liquid. This might be enough. If you like your soups thinner, add more liquid. If you have leftover liquid, you can freeze it for making soup the next time.
Heat the soup and add the asparagus tips. Cook about 5 minutes. Serve.

This is a variation of my basic lentil soup. It turned out so good, I thought I would share it with you.
It’s a creamier version. I used some orange lentils and they added a wonderful creamy texture to the soup. Here it is.
Note: I like to chop up my vegetables all the same size. The soup will cook more evenly this way.
And it looks very nice in the bowl.

1 Tbsp. Olive oil
1 small onion diced
2 stalks celery, diced
2 carrots, diced
3 turnips, diced
1 parsnip, diced
2 small or 1 large potatoe, peeled and diced
1 zucchini squash, diced
¾ cup small French style lentils, black or dark green
¾ cup orange lentils.
4 ½ cups vegetable stock or water
11/2 tsp salt. Wait until the soup is done before you add the salt. It can harden the lentils while they are cooking.
Optional: red pepper flakes. If you prefer a little heat. If you feel the soup is getting too thick, just add a little water. Remember, it much easier to add liquid, it’s hard to take it out.

Heat the oil in a large soup pot. Add the onion and cook about 6 minutes to soften. Add the celery, carrot, turnip, parsnip, potato and zucchini. Stir in the lentils. Cover with the stock. Bring to a boil, reduce to a simmer and cook for 1 hour.
I hope you enjoy this.

This is a very hearty soup. It becomes a meal if served with a green salad, and a piece of spelt bread, spread with a little almond butter. I make lentil soup almost every week and this is a little different from my basic recipe. Experiment with different varieties of lentils. For this version I used the little French style green lentils. I like them because they maintain their shape and stay solid.
Feel free to add other vegetables to this soup.

Minestrone Lentil Soup

2 tablespoons olive oil
1 small onion, chopped
2 stalks of celery, diced
2 carrots, diced
2 pieces if squash, zucchini or patty pan, diced
1 tomato, seeds removed, diced
1 medium potato, diced
1 cup of lentils
6 cups vegetable broth or water.
2 tsp. salt
Pepper to taste

Heat the olive oil in a large pot. Add the onions and cook about three minutes. Add the celery, carrots, squash, tomato, potato. Stir and cook another three minutes. Add the lentils. Pour in the broth. Add the salt and pepper. Bring to a boil, lower fire and simmer for one hour and fifteen minutes, it can cook longer if you prefer. I like topping the soup with a little bit of fresh parsley and a teaspoon of Parmesan cheese. I hope you enjoy this.

It was raining and I decided to make a few pots of soup. It’s the best go to meal or snack for anyone on an alkaline diet. This soup is very filling and satisfying. Easy to make and freezes beautifully. I always have a quart of of soup in my freezer.I will post the other one in a few days.  

2 Tbsp. Olive Oil 

½ onion, chopped

2 stalks of celery, diced

4 carrots, diced

1 zucchini squash, diced

1 potato, diced 

½ cup cooked cannelloni beans or any white bean

1 cup shredded kale

½ tsp dried oregano

½ cup fresh or frozen green peas

1 14oz. can of chopped tomatoes

1 cup dried alkaline pasta (I used Spelt Flour Pasta)

5 cups vegetable stock

1 tsp salt 

pepper

In a medium size pot, heat the olive oil. Add the onion, celery and carrots and cook for about 5 minutes, until the onions are soft. Add the zucchini, potato, kale and beans. Season with salt and pepper and oregano. (see note). Pour in the 5 cups of vegetable stock and the tomatoes. Cook for 45 minutes. Add the pasta and peas and continue to simmer until the pasta is cooked. About 10 minutes. 

Note: The amount of salt to use depends on the stock that you use. If your stock is salt free, you might need to add a little more. If your stock has salt in it, you might have to use a little less. It’s always good to taste while you cook to adjust the seasonings. Optional: Top with a spoonful of Parmesan cheese for a special treat. 

Tip: Since parsley is a very alkaline green. I often sprinkle it over my soups as an added punch of an alkaline ingredient. 

A reader asked for a recipe for Butternut Soup and I made this today and thought I would share it with you. My squash soup is different from most because I use mostly squash and very little liquid. I like the the soup to be thick and taste like squash. 

Feel free to play around with this soup. The exact measurements do not matter. I put them in as a guideline. Remember to taste as you go along so you can adjust your seasoning. 

Here is the recipe: 

1-2 Butternut Squash (depending on what is available) you want to end up with about 4 cups of cooked squash. Don’t worry if it is a little more or less. It won’t matter. 

¾-1 cup vegetable stock 

1 small onion, sliced

2 Tbsp. clarified butter

2 Cinnamon sticks

1 Tbsp. olive oil 

½ -1 tsp sea salt

pinch of ground cloves

Cut the squash in half, scoop out the seeds and place on a foiled lined baking sheet. Add the olive oil and spread evenly on the foil. Place the squash flesh side down and bake in a 350 degree oven for 45 minutes. Remove from oven and let cool. 

While the squash is baking, melt the butter in a frying pan and add the onion and cinnamon sticks. cook on a very low fire until the onions reach a light golden color. 30-40 minutes. 

Remove the skin from the squash and place in a blender, add the juice that is left on your baking tray. Remove the cinnamon sticks from the onions and add the onions to the squash. Puree( blender, Cuisinart or immersion blender). Pour into a pot, add the stock and place on the stove. Bring to a simmer and gently heat, you will have to stir frequently. Add the salt and cloves

Note: You might not need  all of the stock so start with ½ cup and add a little at a time. This is a fairly thick soup. Remember to taste and correct your seasoning. 

I hope you enjoy this. 

This lentil vegetable soup is wonderful to serve on a cold day. I have had it in my fridge all week and it has been my go to snack or meal. 

2 Tbsp. Olive Oil 

1 small onion chopped, approx 1 cup

2 stalks of celery chopped

2 carrots, chopped 

¾ cup lentils

2 cups kale chopped

1 turnip, chopped

1 cup cooked white beans

2 Tsp. sea salt

½ cup chopped parsley 

5-6 cups vegetable stock 

In a large soup pot, heat the oil and add the onions. Cook about 5 minutes until they have softened. Add the celery, carrots, turnip and kale. Mix together. Add the beans.  Cover with the stock and simmer for 1 hour. To serve, Ladle into a cup or bowl and sprinkle the parsley on top. 

Note:  I like to start with 5 cups of stock and get the soup cooking. I keep 1 cup on hand to add if the soup is coming out too thick. If you like a thicker soup, just use 5 cups of stock. For a thinner soup add more. 

Potato Leek with Watercress Soup

Note: everything will go into a blender to be pureed at the end so a rough chop is all you need. 

2 Tbsp Olive Oil 

2 Leaks roughly chopped, this will give you about 2 cups

1 lb of potatoes cut into 1 inch cubes for even cooking

2 stalks of celery, roughly chopped

1 Bunch of Watercress including the stems

5 cups of water

2 tsp sea salt

½ tsp white pepper

In a large soup pot, heat the oil and add the leeks. Cook about 5 minutes do not brown. Add the potatoes, salt and pepper, then the water. Bring to a boil, reduce heat to a simmer. Cover and cook for 35 minutes. Add the watercress and remove from the heat. Let Soup rest for 10 minutes. 

In small batches, puree the soup. Save some of the stock, you will have about 1 cup left over. Pour the leftover stock into a freezer container and freeze for future use. This is a delicious soup that I know you will enjoy. I made it last night and it’s almost gone! It is very alkalizing. 

Tortilla Soup

Serves 4-6 

This is an easy soup to make. It should not take more than 30 minutes from start to finish. You can use any vegetables you have on hand. Feel free to substitute. 

3 TBSP Olive Oil 

1 onion 

½ Jalapeno or Serrano green chilies, seeds removed

1 clove garlic 

1 14 oz. can of tomatoes 

1 tsp. cumin

1 tsp. oregano

1 tsp. paprika

2 tsp. sea salt

4 cups vegetable broth

2 carrots 

2 stalks of celery

2 parsnips

1 large zucchini 

1 avocado

cilantro or parsley for garnish

2 corn tortillas

½ cup queso fresca or ricotta salata cheese

 Pre Heat your oven to 375 degrees

Line a cookie sheet with tin foil.  Slice the tortillas into thin strips. Toss with 1 Tbsp of the olive oil and spread them out in a single layer on the foil.  Bake for 12-15 minutes until they have crisped up. Immediately take them out of the oven and place on a paper towel. Set aside. 

In a food processor or blender, place the onion, chili and garlic. Process together but do not puree to liquid. You want a little texture of the onion. 

Heat 2 Tbsp of olive oil in a pot. Saute the onion mixture until softened. About 6 minutes. Add the cumin, oregano, paprika  and salt. mix together. Stir in the tomato and stock. Add the vegetables and cook for an additional 15 minutes or until vegetables are cooked.  

Ladle into bowls. Garnish with avocado slices, a little cheese and cilantro and the tortilla chips.

Cabbage Soup

½ onion, chopped

2 carrots, diced

2 stalks of celery, diced

1 zucchini squash, diced

1 small potato, diced

2 cups shredded white cabbage

14oz. can of diced tomatoes

2 Tbsp. olive oil

4 cups vegetable stock

1 ½ tsps. sea salt 

In a large soup pot, heat the oil and add the onion. Cook on a low flame until soft, about 8 minutes. Add the carrots, celery, zucchini, potato and the cabbage. Season with the salt and stir. Then add the tomatoes and the stock. Cover and cook for 1 hour.  

Broccoli Potato Soup

This is a good soup hot or cold.

Serves 4-6 people

Everything will go into a blender so do not worry about the shapes.

½ onion roughly chopped

1 cup white potato roughly chopped

3 cups cooked(left over) or raw broccoli

4 cups vegetable stock (see archive post for recipe)

1 tsp. sea salt

pepper is optional

2 Tbsp Olive Oil

2 Tbsp fresh Basil Leaves (optional)

Heat a pot with the olive oil, add the onions and cook on a low flame for about 10 minutes until onions are soft and sweet. Do not brown them. Add the broccoli, potato and stock. Season with Salt and Pepper. Bring to a boil, cover pot and turn down to simmer until the the potatoes are tender, about 10-12 minutes.

Strain the soup and save the liquid. Put the broccoli and potato mixture into a blender. Pour half of the reserved liquid. Puree. Pour back into your pot. Add the additional liquid, stir. To serve, ladle into bowls and sprinkle a little basil on each one. It really freshens up the soup.

Watercress Soup

Serves 6   This is one of my favorites. Great for company

1 ½ lbs. Potatoes, peeled and cut into medium pieces.

1 lb. Leeks, use only the white part of the leak. Wash and give it a rough cut.

3 stalks of Celery, chopped.

1 Bunch of Fresh Watercress, including the stems.

6 cups of Water.(Use Alkaline Water)

2 tsp. of sea salt.

¼ tsp. white pepper.

In a large pot, combine the potatoes, leeks, celery, water, salt and pepper.

Bring to a boil, cover the pot, lower the fire and simmer for 30 minutes. The potatoes should be fork tender. Add the watercress and turn off the fire. Let cool for 15 minutes. 

Puree the vegetables reserving 2 cups of the cooking liquid. (Note: You can freeze the extra liquid (stock) and use as a soup base for another time).

Adjust seasoning.