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Veggie Soup Template

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Recipe by: David Kater

Yield: 6 - 8 servings

A vegetable soup is welcome anytime, especially during the cold winter months. Using a template will encourage you to experiment with different ingredients and flavorings so that every soup you create will be unique.

INGREDIENTS

BASE COMPONENT

Include 4-8 cups of the following in any combination – water, vegetable stock, a carton of soup (like carrot ginger, or butternut squash – check ingredients to ensure that they are non-dairy).

SEASONING COMPONENT

If using vegetable stock or a carton soup base, you may not need much extra seasoning. Otherwise, try out your favorite spices and flavorings: Chinese 5 spices, a dash of Thai seasoning, coconut aminos, and/or Worcestershire sauce. You could also add fresh or dried ground cloves, parsley, basil, oregano, cilantro, thyme, black pepper, or turmeric. To increase the sweetness, add a splash of agave or a teaspoon or two of erythritol or Sucanat to taste. To increase the heat, add small amounts of chili powder, cayenne pepper, or paprika.

VEGETABLE COMPONENT

Chop fresh vegetables as needed: onions, sweet potatoes, beets, carrots, celery, bell peppers (all colors), yellow squash, zucchini, mushrooms, tomatoes, fennel, broccoli, cauliflower, cabbage, bok choy, kale leaves, Swiss chard, and collard greens. You can also add one can of sweet corn, drained, or frozen vegetables.

LEGUME COMPONENT

Beans – one or two cans should do it. Choose from kidney, black, garbanzo, pinto, or any other favorite bean. This adds some protein as well as texture.

MEAT SUBSTITUTE COMPONENT (OPTIONAL)

For additional protein and texture, add your favorite meat substitute. Gardein's Chick'n Scallopini or Chick'n strips are good options. Cook according to the package directions.

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PREPARATION

  1. In a large soup pot, sauté onions in some water (use a bit of oil if preferred). If you want to caramelize the onions, keep stirring until they are a nice golden brown color and the water is evaporated. Add water as needed to keep from burning. You can also add celery at this point.

  2. 2.   Add soup base, and stir.

  3. 3.   Add seasonings. Taste as you go, and adjust to balance flavors. See Chapter 7 for more on flavor balancing.

  4. 4.   Add vegetables, putting in the hardest first (potatoes, carrots, and beets) and the tender vegetables last (leafy greens, mushrooms, and cabbage).

  5. 5.   Add beans and/or legumes.

  6. 6.   Prepare meat substitute, and add, it if desired.

  7. 7.   You may need to add more liquid if it cooks down too much or if you want a thinner soup.

  8. 8.   Cook until all vegetables are al dente, more or less, to your taste. 

If you don't have oat flour on hand, process rolled oats in the blender to make the flour.

Check the ingredients of the chocolate chips to ensure that they don't contain milk products such as whey or casein. You can purchase non-dairy chocolate chips online if not available locally.

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