Three Tasty Vegan Soups.
I have been cooking a lot veggie soups lately. Soups are easy meals to make ahead for a quick ready to eat lunch and a great way to add phytonutrients to your diet. I wanted to share these recipes now, while we still have some cool weather before spring arrives.
I made these soups vegan either by adding cashews or coconut milk. Cashews give the soup a creamy texture, but won't change much the taste of the soup. Coconut Milk makes it silky and does give a different punch of taste and I love to mix it up with some spices and bold flavors.
Please give them a try and let me know what you think!
1. Tangy Broccoli Soup
Ingredients:
1 broccoli head cut into pieces.
1/4 of an onion.
1 garlic clove.
Juice of 1/2 lime.
1/3 cup pf cashews, previously soaked in water.
1 teaspoon of turmeric.
1 pinch of cayenne.
Salt and pepper to taste.
3 cups of water.
Procedure:
Bring 3 cups of water into a boil into a medium pot pan.
Reduce heat and add broccoli, onion and garlic, cook for about 10 minutes or until tender.
Reserve water.
Transfer to a powerful blender (I use a Thermomix) and mix the rest of the ingredients.
Taste for salt and texture (add more liquid if needed).
Enjoy!
2. Creamy Cauliflower Soup.
Ingredients:
1 head of cauliflower cut into large pieces.
1/2 onion, chopped into chunks.
1 cloves of garlic.
1/3 cup of raw cashews previously soaked in water.
2 tablespoons of tahini (sesame seed paste).
1 tablespoon of chopped parsley.
Salt and pepper to taste.
Procedure:
In a medium pot pan bring 4 cups of water into a boil.
Add cauliflower, reduce heat and simmer until tender, around 15 minutes.
Transfer into a Thermomix or high potency blender.
Add the rest of the ingredients and set blender into high heat.
Let it mix for 5 minutes so onion and garlic cook thoroughly and soup is smooth.
Taste for salt and pepper.
Note: If you don't have a high potency blender with heat such as a Thermomix you can cook the onion and the garlic separately and then blend with the rest of the ingredients.
3. Curried Acorn Squash Soup.
Ingredients:
1 acorn squash ( butternut squash works too).
1 tablespoon of red curry paste.
1/2 cups of chopped onion.
1 8 ounce can of full coconut milk.
1 teaspoon of turmeric
Salt and pepper to taste.
Procedure:
Preheat oven to 425 degrees.
Halve squash crosswise, scoop out seeds; and discard (or toast for a healthy snack)
Set squash halves, scooped sides down on sheet for 20 to 25 minutes or until golden.
Once cooked, scooped cooked squash and transfer into a power blender such as a Thermomix. ( or regular blender if you don't have any)
Toss the rest of the ingredients on the blender, set on high heat and blend for 5 minutes to cook onions and garlic.
Taste for salt and pepper and consistency ( add water if needed).
Note: If you don't have a powerful blender with heat such as Thermomix, just cook onion and garlic separately and add before blending.
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Español.
Últimamente he cocinado cremas veganas de verduras. Son fáciles de hacer y una gran forma de agregar nutrientes y verduras a tu alimentación. Te comparto estas recetas ahora antes de que termine el frío.
Las cremas o sopas las hice veganas al usar nueces de la india o leche de coco como reemplazo a crema, leche u otro. La nuez de la india ayuda a espesar la sopa con un sabor algo neutral, mientras que la leche de coco le da una textura cremosa y sedosa con un toque de sabor. Cuando uso leche de coco me gusta utilizar especies o sabores que le vaya, tal y como curry.
¡Pruébalas y dime qué tal!
1. Crema de Brócoli.
Ingredientes:
1 cabeza de brócoli cortada en trozos.
1/4 de cebolla.
1 diente de ajo.
Jugo de 1 limón
1/3 taza de nuez de la india previo remojo.
1 cucharadita de cúrcuma.
1 pizca de cayenne
Sal y pimienta al gusto.
3 tazas de agua.
Procedimiento:
En una olla mediana pon a hervir 3 tazas de agua y pon a hervir el brócoli junto con la cebolla y ajo (10 min aproximadamente o hasta que esten suaves).
Reserva el agua.
Transfiere todos los ingredientes a una licuadora de alta potencia (yo uso una Thermomix) y licúa hasta tener una mezlca homogénea.
Rectifica sal y sabor.
Disfruta caliente.
2. Crema de Coliflor.
Ingredientes:
1 cabeza de coliflor cortada en trozos grandes.
1/2 cebolla cortada en trozos grandes.
1 diente de ajo.
1/3 de taza de nueces de la india (previo remojo).
2 cucharadas de tahini (pasta de ajonjolí).
1 cucharada de perejil picado
Sal y pimienta al gusto.
Procedimiento:
En una olla grande trae 4 tazas de agua a hervir.
Agrega la colifor, baja el fuego y dejar hervir unos 15 minutos o hasta que este suave.
Transfiere a una licuadora de alta potencia, tal y como una Thermomix.
Agrega el resto de los ingredientes y licúa en calor alto por unos 5 minutos.
Rectifica sal y pimienta.
Disfruta caliente
Nota: Si no tienes una licuadora con temperatura, sólo cocina por separado el ajo y la cebolla y agrega ya cocidos al momento de licuar.
3. Crema de Calabaza Bellota al Curry.
Ingredientes:
1 calabaza bellota o "acorn squash" ( puedes usar también butternut squash, en español se le conoce como zapallo o calabanza violín).
1 cucharada de pasta de curry rojo.
1/2 taza de cebolla picada.
1 lata de 8 onzas de leche de coco.
1 cucharadita de cúrcuma.
Sal al gusto.
Procedimiento:
Pre-calienta el horno a 425 F.
Corta la calabaza por la mitad y remueve semillas (las semillas las puedes tostar al horno como snack aparte o para acompañar la sopa)
Coloca las mitades de la calabaza en un payrex boca abajo y hornea por 20 a 25 minutes o hasta que estén doradas.
Ya cocidas remueve la pulpa de la calabaza y transfiere a tu thermomix (u otra licuadora).
Agrega el resto de los ingredienes y licúa con la temperatura en alto por 5 minutos.
Rectifica sabor de sal y textura, agregando agua si es necesario.
Nota: Si no tienes una licuadora con temperatura, sólo cocina la cebolla por separado y agrega ya cocida al momento de licuar.
Tangy Broccoli Soup: Servings 4.0 Amount Per Serving calories 99 % Daily Value * Total Fat 4 g 6 % Saturated Fat 1 g 3 % Monounsaturated Fat 2 g Polyunsaturated Fat 1 g Trans Fat 0 g Cholesterol 0 mg 0 % Sodium 875 mg 36 % Potassium 61 mg 2 % Total Carbohydrate 10 g 3 % Dietary Fiber 1 g 4 % Sugars 3 g Protein 6 g 12 % Vitamin A 2 % Vitamin C 2 % Calcium 1 % Iron 9 % * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA
Cauliflower soup: Servings 4.0 Amount Per Serving calories 102 % Daily Value * Total Fat 8 g 12 % Saturated Fat 1 g 6 % Monounsaturated Fat 2 g Polyunsaturated Fat 1 g Trans Fat 0 g Cholesterol 0 mg 0 % Sodium 681 mg 28 % Potassium 467 mg 13 % Total Carbohydrate 6 g 2 % Dietary Fiber 2 g 8 % Sugars 1 g Protein 3 g 7 % Vitamin A 2 % Vitamin C 23 % Calcium 4 % Iron 7 % * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Curried Acorn Squash Soup: Servings 4.0 Amount Per Serving calories 189 % Daily Value * Total Fat 12 g 19 % Saturated Fat 10 g 50 % Monounsaturated Fat 0 g Polyunsaturated Fat 0 g Trans Fat 0 g Cholesterol 0 mg 0 % Sodium 755 mg 31 % Potassium 804 mg 23 % Total Carbohydrate 19 g 6 % Dietary Fiber 3 g 12 % Sugars 3 g Protein 2 g 3 % Vitamin A 10 % Vitamin C 27 % Calcium 6 % Iron 10 % * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.