Warm Up With the 5 Best Meatless Soups!

Soup 1

Soups that are perfect for that January detoxification program – meatless, dairy-free, gluten-free, soy-free, and without tomatoes! [Click to Tweet]

Well it is that time of year again. January starts our new year, and what better way to start the new year than with a detox.  Detoxes help you get rid of old unwanted waste and inflammation, while repairing your body with nourishing supplements, food, and vitamins. Part of the Clearvite detox we use at our clinic requires a “no-meat-week,” which means you cannot consumer any animal products that whole week. This can sometimes be challenging for those who rely heavily on meat. In this blog you will find some hardy soup recipes to get you through the week.

No-meat-week is usually a breeze for me since I mostly eat vegetables. However, I understand that not everyone eats like this. I wanted to share some of the recipes I have found helpful and are detox friendly. I hope this will serve those who need it as a good source and maybe ease some of the worry associated with what to eat without meat!

Soup 2

Karina’s Easy Carrot Soup Recipe – Dairy-free and Vegan 1.

Ingredients:

  • 2 lbs. organic carrots, trimmed, peeled, chopped
  • Cold fresh water
  • Sea salt, to taste
  • A pinch of gluten-free mild curry powder, to taste*
  • *Option: 1/2 cup organic apple cider for a tangy twist- or if you like it creamy, add a touch of coconut milk

Instructions:

  1. Toss the chopped carrots into a soup pot and add just enough cold water to cover them. Season with sea salt and a dash or two of curry or cumin.
  2. Cover and bring to a boil; lower the heat and simmer until the carrots are very tender, about 20 minutes. Add a bit more water, if needed.
  3. Puree the soup with a blender until the carrots and the soup is silky smooth. Add the apple juice or creamy beverage and stir well; gently heat it through. Serves 4.

Soup 3

Karina’s Kicked Up Coconut Split Pea Soup Recipe 2.

Ingredients:

  • 2 cups dried split peas, rinsed, picked over
  • Fresh boiling water, just enough to cover the dried split peas
  • 3 cloves garlic, chopped
  • 5 cups light tasting vegetable broth
  • 1 to 2 teaspoons hot or mild curry paste (or powder), to taste
  • 1/2 teaspoon Old Bay Seasoning
  • 1/2 teaspoon red pepper chili flakes, or to taste
  • 1 14-oz. can coconut milk
  • *optional 1/3 cup jarred jalapeños, drained and chopped
  • Sea salt and fresh ground pepper, to taste

Instructions:

  1. Place the split peas in a rice cooker and cover with boiling water. Turn the cooker on low. If you are using a heavy soup pot on the stove, cover the pot, turn the burner on at the lowest setting.
  2. Hot soak the peas for one hour. Drain.
  3. Place the soaked peas back into the rice cooker or heavy bottomed soup pot and add the chopped garlic, broth, curry, Old Bay Seasoning, and red pepper flakes. Bring the mixture to a simmer and cook until the liquid is reduced and the peas are so tender they break apart with a wooden spoon – about an hour. If you’d rather cook this soup on the stove top, place the soaked peas, garlic, broth, curry, Old Bay Seasoning and red pepper flakes in a soup pot and bring to a gentle simmer; cook until the liquid is reduced a bit and the peas are soft about an hour.
  4. Stir in the coconut milk and gently heat through. If you like your pea soup thick, keep simmering, and reduce the liquid to your liking. If it needs more liquid, thin with water. Serve in shallow warmed bowls, with a spoonful of pickled jalapeños in the center of the soup. Serves 4

*Optional garnishes: chopped fresh cilantro, chopped jalapeños.

Soup 4

Creamy and Cozy Butternut Squash Soup

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 2-3 teaspoons mild gluten-free curry powder
  • 2 teaspoons ground ginger or fresh grated ginger
  • 4 cups diced butternut squash
  • 4 to 6 cups organic vegetable broth or water
  • Sea salt and fresh ground pepper, to taste
  • 1 tablespoon organic pure maple syrup, to taste (or raw agave nectar)
  • ½ to 1 cup coconut milk

Instructions:

  1. Heat the olive oil in a soup pot, over medium heat. Add the onion, celery and curry powder; stir and cook until the onion softens. Add the squash and broth. Cover the pot and bring to a simmer.
  2. Simmer until the squash is very soft and fork tender – maybe 30 minutes. Add a bit more water if you need to keep the squash from sticking to the pot.
  3. Puree the soup with an immersion blender till smooth. Stir in the maple syrup and coconut milk. Season with sea salt and pepper, to taste.
  4. Warm through gently and serve. Serves 4.

Soup 5

Karina’s Creamy Detox Soup Recipe with Coconut Milk 3.

Ingredients:

  • 1 tablespoon olive oil or organic coconut oil
  • 2 cloves of garlic, chopped
  • 1/4 cup diced sweet onion
  • 1 inch of fresh ginger, peeled and chopped
  • 3 cups fresh broccoli, rough cut
  • 3 cups of stemmed greens, packed (spinach, kale)
  • Fresh water, as needed
  • Sea salt and ground pepper, to taste
  • 2 tablespoons each: chopped fresh parsley, cilantro, and mint
  • 1 cup light coconut milk, or more, to taste

Instructions:

  1. Heat the olive oil in a large soup pot set over medium heat and stir in the garlic, onion, and ginger (this seasons the oil).
  2. Add in the broccoli and greens. Add just enough water to cover the vegetables – not too much. You can always thin the soup later, if you need to.
  3. Bring to a high simmer. Cover the pot, and reduce the heat to a medium simmer. Cook until the broccoli and greens are tender – maybe 15 minutes or so.
  4. Add the chopped parsley, cilantro and mint. Season with sea salt and fresh pepper, to taste.
  5. Remove the pot from the heat. Use an immersion blender to purée the soup.
  6. Return the pot to the stove and add in the coconut milk. Stir and heat through gently (don’t boil the pureed soup).
  7. Taste test and adjust seasonings. Serve with a sprinkle of fresh herbs. Serves 4.

soup 6

Vegan Chili without Tomatoes

Ingredients:

  • 1 red bell pepper, chopped
  • 1 zucchini, chopped
  • 1 yellow squash, chopped
  • 2 onions, chopped
  • 3 cloves garlic, chopped
  • 2- 15 oz cans beans (Kidney & Pinto), drained and rinsed
  • 2 tbsp. chili powder
  • 1 tsp dried oregano
  • 1 1/2 cups organic vegetable broth
  • 3 tbsp. lemon juice (*zest of one lemon if you are up for the task!)
  • 1/3 cup cilantro, chopped
  • *optional add cooked brown rice or GF brown rice noodles to make it hardier

Instructions:

  1. Heat a large pot over medium flame.
  2. Add 1 tbsp. olive oil, pepper, zucchini, squash, onions, garlic. Cook 5 minutes.
  3. Add beans and spices. Stir to combine.
  4. Add broth. Bring to a simmer. Lower heat, cover, and cook for about 20 minutes.
  5. Add lemon juice, lemon zest, and cilantro. (*add GF pasta or rice) Stir to combine. Heat throughout. Serves 5.

Happy New Year’s everyone! Let’s join together in leading a happier, healthier lifestyle in 2016!

Please share any suggestions or substitutions you think might be good. Also feel free to add some of your favorite meatless soup recipes below in the comment section. J

Missty Klinger
January 17, 2016

www.balancingyourchemistry.com

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar and Dr. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here.

Gluten-free Goddess. (2007). Karina’s Easy Carrot Soup Recipe- Dairy-free and Vegan http://glutenfreegoddess.blogspot.com/2007/09/carrot-soup.html

Gluten-free Goddess. (2006). Karina’s Kicked Up Coconut Split Pea Soup Recipe. http://glutenfreegoddess.blogspot.com/2006/03/kicked-up-split-pea-soup.html

Gluten-free Goddess. (2012). Karina’s Creamy Detox Soup Recipe with Coconut Milk http://glutenfreegoddess.blogspot.com/2011/02/cream-of-broccoli-soup-recipe-with.html

Becky Luigart-Stayner. (2009). Image http://www.myrecipes.com/recipe/creamy-carrot-soup

Jennifer Segal. (2016). Image http://www.onceuponachef.com/2013/10/easy-butternut-squash-soup.html\

Megan Teet. (2015). Image http://www.chicvegan.com/vegan-gluten-free-no-tomato-macaroni-chili/

Gluten-free Goddess. (2016). Image http://glutenfreegoddess.blogspot.com/2011/01/detox-green-soup-recipe-with-broccoli.html

Lauren. (2013). Image http://www.oatmealwithafork.com/2013/11/01/easy-slow-cooker-split-pea-soup-vegan/

Fall In Love With These Four Fall Soups

Fall Soups

The Four Best Fall Soups – You Need To Try Them All!

Tis the season for healthy, hearty and warm fall soups. I will enjoy my Sundays preparing delicious soups to savor throughout the week by the ones I love.   These are a few of my favorites!

Gluten Free Slow Cooker Chicken Noodle Soup

Ingredients

  • 1 1/2 lbs. organic free –range boneless skinless chicken breasts
  • 5 medium carrots, peeled and chopped
  • 1 medium yellow onion, chopped
  • 4 stalks celery, chopped
  • 3 cloves garlic, minced
  • 3 tbsp. extra virgin olive oil
  • 6 cups organic low-sodium chicken broth
  • 1 cup water
  • 1/2 tsp dried thyme
  • 1/2 tsp dried rosemary, crushed
  • 2 bay leaves
  • Sea Salt and freshly ground black pepper, to taste
  • 2 cups uncooked gluten-free Schar Anellini noodles
  • 3 1/2 tbsp. chopped fresh parsley
  • 1 tbsp. fresh lemon juice
  • Gluten free Schar table crackers or parmesan cheese, for serving (optional)

Add to a slow cooker, chicken (un-cut), diced carrots, onion, celery, and garlic. Drizzle olive oil over top then add in chicken broth, water, thyme, rosemary, celery, bay leaves and season with salt and pepper to taste. Cover and cook on low heat 6 – 7 hours.

Remove cooked chicken and allow to rest 10 minutes, then dice into bite size pieces. Meanwhile, add gluten-free noodles and parsley to slow cooker. Increase temperature to high, cover and cook 10 minutes longer (or until noodles are tender). Stir in lemon juice and toss in cooked, diced chicken. Serve warm with gluten-free Schar  table crackers or top with Parmesan cheese if desired.

Roasted Acorn Squash and Sweet Potato Soup

Ingredients

  • 2 -3 lb. acorn squash, sliced lengthwise in half and seeds removed
  • 3 small sweet potatoes (1 lb)
  • 2-3 tablespoons extra virgin olive oil, divided
  • 1 medium onion, finely chopped
  • 1 teaspoon garam masala
  • ¾ teaspoon ground ginger
  • 3 ½ cups vegetable broth (or free-range chicken broth)
  • 2/3 cup light coconut milk
  • Sea salt and freshly ground black pepper, to taste

Preheat oven to 400 degrees Fahrenheit. Slice the acorn squash in half (lengthwise) and remove the seeds and guts–place cut side up on a large baking sheet, drizzle with 1-2 tablespoons of olive oil and season with salt and pepper. Slice the sweet potatoes in half lengthwise, drizzle and rub the cut side with olive oil and season with salt and pepper. Place cut side down on the baking sheet along with the acorn squash.

Roast for 45 minutes to an hour, or until both the potato and acorn squash are tender. Remove from oven and when cool enough to handle, remove the squash from the skin and set aside in a large bowl. Discard the skin.

Meanwhile, heat the remaining tablespoon of olive oil in medium-sized soup pot. Add the onion and sauté over low heat until soft and completely translucent.

Add the ground ginger and garam masala and cook for an extra minute or two, stirring constantly. Add the vegetable broth, roasted squash, and sweet potato.

Bring to low simmer, cover, and cook for an extra for 10-15 minutes.

Puree in a blender and return to heat. Add the coconut milk and stir until well combined. Season with salt and pepper to taste .

Serve hot and drizzle with a spoonful of coconut milk and touch of extra virgin olive oil.

Kale, White Bean and Turkey Sausage Soup

Ingredients

  • 12 oz. of Turkey Sausage
  • Chicken broth
  • 1 ½ cups chopped carrots
  • 2 (14.5 oz.) Cannellini beans
  • 1 cup of celery
  • 4 cloves of garlic
  • 6 oz. of Kale
  • ½ tsp oregano, dried
  • 1tbsp parsley, dried
  • 1tsp rosemary, dried
  • 1 1/3 cups yellow onion
  • 1 cup water
  • 1 tbsp. of olive oil
  • Sea salt and freshly ground black pepper to taste

Heat olive oil in a large pot over medium heat. Add sausage and cook until slightly browned, tossing occasionally, about 5 minutes. Remove sausage, while leaving oil in pan, and drain sausage on a plate lined with paper towels and set aside.

Return pot with oil to medium heat, add carrots, onion, and celery and sauté 3 minutes, add garlic and sauté 1 minute longer. Stir in chicken broth, water, parsley, rosemary, oregano and season with salt and pepper to taste. Bring to a boil over medium-high heat, and allow to gently boil 10 minutes. Add kale and allow to boil 10 minutes longer until kale and veggies are tender. Stir in cooked sausage and cannellini beans (you can add more broth at this point to thin if desired). Serve warm, top each serving with parmesan cheese.

White Chicken Chili

Ingredients

  • 1 1/2 lbs. cooked, organic free-range boneless skinless chicken breasts
  • 1/2 C chopped onion
  • 2 tbsp. olive oil
  • 4 tbsp. minced garlic
  • 2 tsp cumin
  • 1 tsp oregano
  • 2 tsp coriander
  • 1/2 tsp cayenne pepper
  • 2 (8oz) cans chopped green chilies, undrained
  • 2 C chicken broth
  • 3 (15oz) cans white kidney beans, undrained

In a large saucepan, heat the olive oil. Add the chicken and onions.  Cook for about 5 minutes then add garlic, cumin, coriander, oregano and cayenne pepper.  Stir to blend well.  Next add in the chilies.  Finally, add the chicken broth and beans and bring to a boil.  Reduce heat and simmer for 30 minutes.

Now that you have all of this scrumptious soup – here’s a great way to enjoy it all season long. Frozen soup Freeze your soup in plastic solo cups! Ladle thoroughly cooled soup into cups and freeze. Once frozen, cut three slits in the rim of the cup and peel the cup away.  Store individual servings in a gallon size freezer bag until you are ready to enjoy again. [Click to Tweet]    I love this idea!

What are your favorite fall soup recipes?

Joy Vale
October 11, 2015

www.balancingyourchemistry.com

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar and Dr. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here

Sources:
“Fall-ing in Love (with Fall).” Lor Out Loud. N.p., 21 Sept. 2013. Web. 28 Sept. 2015.
“Roasted Acorn Squash and Sweet Potato Soup – Blogging Over Thyme.”Blogging Over Thyme RSS2. N.p., 29 Oct. 2013. Web. 17 Sept. 2015.
“18 Food Hacks That Will Change The Way You Cook! | How Does She.”How Does She. N.p., 25 Jan. 2015. Web. 01 Oct. 2015.