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America's Aboriginal Soup

1/2 cup red kidney beans
1/2 cup dry baby lima beans
2 cups pinto beans
2 cups barley
3 qts spring water
5 cloves garlic
1 bay leaf
1/2 yellow onion
1 green chili pepper (jalapeno for spicier taste)
2 cups sliced carrots
2 cups diced red potatoes
2 cups corn kernels
2 cups cut string beans
2 cups thick sliced zucchini (or other squash)
4 cups crushed tomatoes
1/2 bunch coriander (cilantro) or parsley

  1. Cook first 7 ingredients until beans are tender. Puree about 1/2 the beans to make soup thick.
  2. Add all other ingredients and simmer slowly until carrots and potatoes are tender.
  3. Spice with herbs of your choice. Use oregano, coriander, cumin, chili powder, and small amount of sea salt and fresh ground pepper.

Asparagus Soup

1/2 onion or 6 scallions
1 tbsp. butter
1 med. potato
2 cups vegetable stock
1-1/2 lbs fresh asparagus
4 stalks celery
1 tsp. salt
1/8 tsp. fresh ground pepper

  1. Sauté onion in butter. Dice potato and add along with I cup of stock. Simmer until potatoes are soft.
  2. Wash asparagus. Snap off the tough ends.
  3. Chop celery small, including leaves. Add asparagus, celery and remaining vegetable stock to potato and onions. Cook until vegetables are quite tender.
  4. Add salt and pepper and puree in blender.
  5. Return to pot and add nonfat milk to thin as desired.

Makes 6 cups

Black Bean Soup

1-1/2 cups black beans
6 cups water
1 yellow onion (diced)
1 tbsp. canola oil
2 large cloves of garlic (diced)
2 stalks of celery with leaves
1 medium potato (diced)
1 medium carrot (diced)
1 bay leaf
1 tsp. oregano
1/2 tsp. savory
2 tsp. salt
1/8 tsp. fresh ground pepper

  1. Wash beans and soak overnight.
  2. Simmer beans until almost done (about 2 hours)
  3. Add potatoes and carrots to beans.
  4. Sauté celery, garlic, and onions and add to soup.
  5. Add spices and simmer for about 1/2 hour.
  6. Puree about 1/2 the soup for a thick soup.

Serves 6

Black Bean Soup II

1 cup dry black beans, cooked
1 bay leaf
1 tbsp. virgin olive oil
1/2 tsp. thyme
1 cup chopped onions
1/2 tsp. dry mustard
1 cup chopped celery
1 tsp. salt
2 cloves garlic. crushed or minced
2 peppercorns
2 whole cloves
2/3 cup raw brown rice
5-6 cups stock or canned organic chicken or vegetable stock

  1. Drain the beans when they are tender and mash them tightly with a fork. (The bean stock would be excellent soup stock so don’t throw it away.)
  2. Heat the oil in a large soup pot or pressure cooker that holds at least 4 quarts. Sauté the onions, celery, garlic and rice until the vegetables are soft but not browned.
  3. Stir in one cup of stock and while continuing to cook over low heat add the herbs and spices. You might want to put the bay leaf peppercorns and cloves in a teaball or a square of cheesecloth.
  4. Add the remaining stock and the black beans.
  5. Cover the pot and pressure cook for 10 minutes or simmer 2-3 hours.

Carrot Leek Soup

3 cups defatted chicken stock (divided)
1 cup sliced leeks (white part only)
1 tsp. grated fresh ginger
6 carrots (about 1 lb.) thinly sliced
dash cayenne pepper
Garnish: minced parsley

  1. Heat 1 cup stock in large saucepan. Add leeks, ginger and carrot, and cook over medium heat until leeks are tender.
  2. Cover, and simmer until carrots are tender.
  3. Transfer the mixture into a blender and blend until pureed.
  4. Return to sauce pan and add remaining stock and pepper. Bring to a boil. Lower heat and simmer for 3 minutes. Garnish with parsley.

Makes 6 cups

Chicken Turkey Vegetable Soup

4 qts. water
3 cups cut-up chicken or turkey (skinned and defatted)
1 yellow Onion (diced)
2 cloves whole garlic
1 cup pot barley
1-1/2 cups sliced Carrots
2 cups fresh cut green beans
2 lg. red potatoes (diced with skin)
1/2 bunch fresh coriander (cilantro) or parsley
2 cups zucchini (thick slices)

  1. Cut up chicken, remove skin and visible fat.
  2. Simmer chicken, onion, celery, and garlic 45 minutes.
  3. Add potatoes, carrots and pot barley and simmer 20 minutes.
  4. Add string bean, zucchini and coriander and cook until string beans are tender.

Makes 25 servings

Chicken Vegetable Soup

3 qts. spring water
3 cups diced free range chicken (skinned and defatted)
1/2 red onion
2 stalks celery
2 cloves garlic
1-1/2 cups diced carrots
2 cups fresh string beans
2 cups zucchini (thick slices)
1 bunch cilantro or parsley
2 lg. potatoes (skinned and diced)

  1. Cut up chicken and remove skin and visible fat.
  2. Simmer chicken, onion, celery, and garlic for 45 minutes. Add potatoes and carrots and simmer for an additional 15 minutes.
  3. Add the string beans, zucchini and cilantro and cook until the string beans are tender.

This makes 20 servings

Creamed Brocolli Soup

1 head broccoli (leaves and stems cut into small pieces)
4 cups stock (organic canned vegetable or chicken)
1 onion chopped
2 cloves garlic
1 tsp. butter
1 cup fresh cut-up mushrooms
1/2 cup non fat milk powder
sea salt& pepper to taste

  1. Cook broccoli in stock until just tender.
  2. Cook onion, garlic in butter until translucent. Add mushrooms and stir for about 2 minutes.
  3. Blend all food in food processor or blender so that it is not totally puree.
  4. Add powder milk and spices. Heat and serve.

Serves 8-10

Green Pea Soup

2 cups split green peas
10 cups stock
1 large onion diced
1 clove garlic, chopped
2 stalks celery, sliced
2 carrots, sliced
2 potatoes, cubed
1 bay leaf
1/4 tsp. thyme
1/4 tsp. basil
1 tsp. salt

  1. Cook peas in stock with bay leaf until they are tender and mushy (about 6 hours).
  2. Add seasonings and vegetables and cook about 20 minutes until vegetables are tender.
  3. Turn heat down and simmer for a half hour or so to let the flavors blend.

Lentil and Split Pea Soup

1/2 cup lentils
1/2 cup split peas
1 lg. carrot
2 lg. stalks celery
1 lg. onion
2 cloves garlic
2 lg. tomatoes
1/4 purple cabbage
6 tbsp. parsley
1/4 tsp. cayenne pepper
1 tsp. dried oregano
4 tbsp. wine vinegar

  1. Rinse lentils and split peas, drain and place into a soup kettle with 1 quart spring water.
  2. Dice or slice all other ingredients (except tomatoes) and add to the soup.
  3. Simmer for 1 hour and add tomatoes and vinegar the last 15 minutes. You can use any spice of your choice, limit salt, and use only freshly ground black pepper.

Like most soups, the taste will improve when the soup is refrigerated and aged for a couple of days.

Moose Stew (Buffalo, Elk, Venison)

1 bay leaf
2 cups water
2 cups cubed moose, buffalo or elk meat
2 onions
1 green or red pepper
1 large carrot (sliced 1/2" thick)
1 large potato (cut into 1” chunks)
2 cups crushed tomatoes
1 clove garlic
1/2 tsp. salt
2 tbsp. cornstarch or arrowroot

  1. Sauté onions, garlic and green or red pepper.
  2. Cook moose meat in water (covered) until almost tender. Add potatoes and carrots and simmer 15 minutes.
  3. Add all other ingredients.
  4. If stew is too thin add cornstarch to thicken.
  5. Add other herbs of your choice (add 1 bay leaf and a dash of chili powder).

Pinto Bean Soup

2 qts. spring water
1 lb. pinto beans
4 cloves garlic
1/2 yellow onion
1/2 green bell pepper (diced)
1/2 bunch fresh cilantro (coriander)

This is the basic soup of Indians.

  1. Simmer all ingredients in a covered pot until beans are tender.
  2. Smash or blend about 1/2 the beans to thicken.
  3. Add spices of choice but limit salt and pepper.

Makes 10 servings

Potato, Vegetable & Bean Soup

1 cup navy beans
1/2 onion
5 cloves garlic
2-1/2qts. spring water
1-1/2 cups sliced carrots
1 sprigs parsley (minced)
1 stalk celery
2 med. potatoes (1/2" cubes)
2 cups zucchini squash (thick slices)
2 cups fresh string beans

A most wonderful soup for reducing! A large bowl of this soup has less calories than one slice of bread, yet it is loaded with nutrients.

  1. Cook the first four ingredients until the beans are tender.
  2. Blend beans and juice into a thick stock.
  3. Add all remaining ingredients and simmer until vegetables are barely tender.

Makes 20 large servings

Sweet Potato Vegetable Soup

6 cups spring water
4 cups sweet potatoes, cut up into 1 inch cubes
2 cups chopped celery
1-1/2 cups sliced Leeks
1-1/2 cups sliced onions
1 cup green beans (cut)
1/2 tsp. thyme
1/4 tsp. cloves
Dash cayenne pepper
1/2 cup nonfat milk powder

  1. Place all vegetables, except green beans, in a large pot with 6 cups water. Bring to a boil.
  2. Reduce heat, cover and simmer until vegetables are tender.
  3. Transfer 1/2 the contents of the pot, including 1/2 the vegetables and blend until pureed.
  4. Return pureed mixture to the pot and stir in the green beans and spices.
  5. Bring soup to a boil again, lower heat., cover and cook until beans are tender, stir in the milk.

Makes 10 cups

Tofu and Snow Pea Soup

4 cups defatted chicken stock
14 oz. tofu, cubed
1/4 cup thinly sliced mushrooms
1/4 cup minced green onions
1/4 cup finely chopped carrots
1 lg. clove garlic, minced
1 tsp. grated fresh ginger
pinch of anise
1 tsp. low sodium tamari sauce (soy sauce)
1 cup fresh snow peas (Chinese pea pods)

  1. Place all ingredients, except snow peas, in a saucepan. Bring to a boil, lower heat and simmer, covered for 20 minutes.
  2. Add snow peas and cook briefly until just tender.

Makes 4 cups

Tomato Soup

1 med. onion
2 stalks celery
1 carrot
1 tbsp. virgin olive oil
3/4 tsp. oregano leaves
1-1/2 tsp. basil leaves
4 cut-up tomatoes (fresh)
2 - 3 cups hot vegetable stock or canned organic vegetable stock
3/4 tsp. salt.
fresh ground pepper to taste

  1. Sauté onion in oil, adding celery and carrot.
  2. Cook until onion is soft.
  3. Add oregano, basil and tomatoes to pot and simmer gently until tomatoes are very soft.
  4. Puree the soup. Return to pot and add the hot stock.
  5. Bring to a boil and simmer on low heat for 5 minutes.

Makes 8 cups

Trinity Soup

1 cup pinto beans
6 cups spring water
5 cloves garlic
1/2 red onion
1-1 /2 cups fresh corn kernels
2 cups fresh string beans
4 cups zucchini (thick slices)
1/2 sprig cilantro or parsley

This is a basic soup to Native Americans of this continent. Rich in nutrients. Another excellent soup to diet with.

  1. Cook beans until tender, add garlic and onions during the last 15 minutes of cooking.
  2. Add all other ingredients and simmer slowly until the string beans are tender.
  3. Refrigerates well and can be frozen.

Makes 15 servings

Vegetable Barley Soup

1/3 cups pot barley
2 cups diced turnips
1 cup chopped turnip greens (tops)
1 lg. onion, chopped
2 cups diced carrots
3/4 chopped celery and tops
1 cup fresh or frozen cut green beans
1 16 ounce can diced tomatoes in juice

  1. Bring water to boil and add pot barley. Return to a boil cover, and reduce heat. Cook for 45 minutes.
  2. Add 6 cups of water and all other ingredients. Stir and bring soup to a boil: lower heat and cook, covered, until vegetables are tender (about 45 minutes).

Zucchini, Tomato and Barley Soup

1/2 onion
4 cloves garlic
1 tomato (diced)
10 oz. tomato juice
4 oz. pot barley
2 cups zucchini (thick slices)
1 qt. spring water
1 bay leaf
4 sprigs cilantro or parsley

  1. Dice all ingredients into a size of your choice.
  2. Place all ingredients except zucchini into a soup kettle and simmer until the barley is tender.
  3. Add zucchini and cook until just tender.
  4. Add additional spices of your choice - limit salt.