Soups are a very healthy way to prepare foods. Here are a few recipes to try. You can always freeze extra portions in glass single serving containers and have a meal ready to go in the freezer.  


Black Forest Mushroom soup

Serves: 8

1/2 cup dried mixed mushrooms (optional)

2 pounds mixed fresh mushrooms (button, shiitake, cremini), sliced 1/4" thick

2 cloves garlic, minced or pressed

2 teaspoons herb de Provence

2 carrots, coarsely chopped

3 cups cauliflower florets, cut into small pieces

1 cup chopped organic celery

3 leeks, cut into 1/2 inch rounds

4 tablespoons Dr. Fuhrman's VegiZest, or other no salt seasoning

5 cups carrot juice (Freshly juiced carrots make a much more delicious recipe). 

3 cups water

1/4 cup raw cashews

1 tablespoon lemon juice

1 tablespoon chopped fresh thyme

2 teaspoons chopped fresh rosemary

2 cans white beans, northern, navy, or cannellini (no salt)

1 5-oz bag organic baby spinach

1/4 cup chopped fresh parsley

If using dried mushrooms, soak them in hot water to cover for 30 minutes and cut in pieces.

Heat 1/8 cup water in large saute pan. Water sauté the fresh and dried mushrooms, garlic and dried herbs until tender and fragrant. Set aside.

In large soup pot, bring carrot juice, water, carrots, cauliflower, celery, leeks and VegiZest to a boil. Reduce heat and simmer until vegetables are tender, about 30 minutes.

Puree 1/2 vegetable soup in high powered blender, adding cashews, lemon juice, and fresh herbs. Blend until smooth and creamy.

Add pureed soup back to soup pot along with mushrooms, beans, and spinach. Heat until spinach is wilted.

Serve garnished with fresh chopped parsley.

This soup freezes very well in single serving glass containers for a meal ready to go. 


Black Bean Nutrient Dense Soup

Modified recipe from Chef AJ

8 Cups Low Sodium Broth or Water

8 Cups Black Beans Cooked

2 Onions Peeled and Chopped

8 Cloves Garlic, Peeled and Chopped

1 Pound Crimini Mushrooms

1 Pound Baby Bok Choy (about 3)

1 Pound Chopped Kale (or Collard Greens or Mustard Greens).

2 Tablespoons Sundried Tomato Powder

2 Tablespoons Cumin

2 Tablespoons Oregano

1 Teaspoon of Chili Powder

1/4 Teaspoon Cayenne Pepper

4 Lime, Juiced and Zested

1 Bunch Cilantro Chopped


 Place water or broth in a larger soup pot and bring to a boil. Chop onions and garlic and set aside for 5-10 minutes. Wash and de-stem greens. Wash mushrooms and bot choy. Chop kale (or greens) and bok choy. Reduce heat to a simmer and add beans, garlic, onions and chopped greens to a pot. Simmer uncovered for 10 minutes. Remove from heat and blend soup with an immersion blender or in a high speed blender. Stir in cumin, oregano, chili, chili powder, cayenne pepper, lime zest and juice and chopped cilantro.  


This soup freezes very well in single serving glass containers for a meal ready to go. 


Tortilla Soup with Beans, Greens, and Poblano Peppers

Recipe adapted from by James Rohrbacher


Serves: 6

Preparation Time:


2 poblano peppers, roasted, cut into strips (prepared ahead of time and set aside)

2 onions, chopped

1 cup chopped garlic (yes one cup)

1/4 cup white wine or water

1 jalapeno, seeded and chopped

2 tablespoons ground cumin

1 tablespoon dried oregano

1/2 teaspoon freshly ground black pepper

8 cups no-salt-added vegetable stock

3 pounds tomatoes, coarsely chopped and roasted at 500 degrees for 30 minutes

1/2 cup tomato paste (see note)

6 corn tortillas, plus extra to serve on the side if desired

1/2 cup nutritional yeast

1 teaspoon Bragg's liquid aminos

1 1/2 pounds fresh chopped kale

3 cups cooked pinto beans or 2 (15 ounce) cans no-salt-added or low sodium pinto beans, drained

1/2 cup finely chopped cilantro

3 tablespoons lime juice or to taste

Tabasco or cayenne pepper to taste


In a soup pot, sauté the onions and garlic in the white wine or water until lightly browned over medium-high heat, about 8-10 minutes. Add the jalapeno, cumin, oregano and black pepper and sauté for another minute. Add the stock, tomatoes and tomato paste and simmer, covered, for 10 minutes. Add the tortillas, nutritional yeast and Bragg’s and simmer another 10 minutes or until the tortillas are falling apart.

Using an immersion blender, blend the soup right in the pot until smooth. Alternatively, use a high-speed blender, blend in batches and return to the pot.

Stir in the kale, cilantro, beans and poblano peppers and continue heating until the kale is wilted and the soup is hot throughout. Stir in the lime juice and cayenne to taste.

Note: Avoid canned tomato products. They are acidic which can cause BPA (Bisphenol A) to leach into the food from the can lining. Look for tomato paste packaged in glass jars. The Bionaturae company makes this type of product.