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On a recent trip to Native Foods Cafe it was a pretty cool night and I decided to try their soup of the day – Tortilla Soup.  Now, I can handle some spice with no problem but one bite and I thought my mouth was literally on fire.  My husband, who can eat a habanero and not even break a sweat, gave the soup a try and deemed it to be one of the best he had tasted.  He flattened the whole bowl in less than a minute and asked if I could try to make something similar at home.  I’m always up for challenge and I love creating new soup recipes.  I know he’s biased but my husband enjoyed this soup more than the original.  I love that the creaminess of this soup comes from heart healthy nuts and avocado.  This was a great addition to our weekly taco night!  Enjoy.

~Sarah

Ingredients:

• 1/2 tbsp olive oil
• 1 onion, coarsely chopped
• 4 cloves garlic, chopped
• 2 jalapeno peppers, seeded and chopped
• 2 tbsp reduced sodium tamari or soy sauce (if you follow a gluten free diet make sure to use a gluten free sauce)
• 2 tsp ground cumin
• 1 tsp sea salt or to taste
• 1 tsp red pepper flakes *see notes
• 1 tsp cayenne *see notes
• 4 cups low sodium vegetable broth
• 25 ounces crushed tomatoes (I used Eden Organic Crushed Tomatoes with Garlic and Onion)
• 1 avocado, cut into chunks
• 1 1/2 cup raw unsalted cashews, soaked in water for 2-4 hours and drained
• 2 tbsp potato starch

Preparation:

1. Heat the oil in a large soup pot over medium heat.  Add the onions and garlic and sauté for 5 minutes or until the onions are translucent.  Add the jalapeño and sauté for a few minutes more.
2. Add the tamari, crushed tomatoes and vegetable broth and bring to a simmer.
3. Reduce heat to low and add the cumin, salt, red pepper flakes and cayenne.  Stir well.
4. Add in the cashews and avocado and let simmer for 20-30 minutes.
5. Using a handheld immersion blender, blend the soup in the pot until smooth. You can also work in batches and puree in a regular blender.
6. Ladle into a bowl and finish off with a squeeze of fresh lime juice or a swirl of Ranch Dressing.  Garnish with crushed tortilla chips or strips.

Nutritional Info:

Makes 10 cups.

Serving size 1 1/2 cups.

Nutrients per serving:  Calories: 211.5, Cal. from Fat: 121.5, Total Fat: 13g, Sat. Fat: 1.5g, Carbs: 16g, Fiber: 5.5g, Sugars: 4.5g, Protein: 5.5g, Sodium: 247mg, Chol: 0mg

Notes:

Leftover soup can be stored in an airtight container in the fridge for up to 1 week.  You can also freeze in individual batches in the freezer for up to 6 months.

For a less intense flavor cut the amount of chili and cayenne in half.  You can easily add in the full amount after the soup is made if there isn’t enough heat for you.

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I don’t eat a lot of soup in the summer but I like this one because it’s light yet flavorful. The sauerkraut adds a ton of flavor and since it’s added at the end and not cooked it keeps it’s beneficial raw live probiotic cultures intact. Happy belly, happy tastebuds, happy you.

Kristy

Ingredients:

• 2 medium onions, sliced into thin half moons
• 2 portabello mushrooms, stems and gills removed, cut in half and thinly sliced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1/2 tsp sea salt
• 4 cups low sodium vegetable broth
• 2 cups crushed or pureed tomatoes (I used Eden Organic Crushed Tomatoes)
• 1/2 cup nutritional yeast
• 1 tsp dried thyme
• 1 tsp dried majoram
• 2 tbsp celery leaves, minced (the tiny stalks with leaves at the inside of the celery)
• 1 tbsp parsley, minced
• 4 cups Simple Naked Sauerkraut

Preparation:

1. In a large soup pot or dutch oven heat the oil over medium high heat. Add the onions and mushrooms and sauté until tender, about 5 minutes. Add the salt and garlic. Lower heat to medium and let cook another 15 minutes or so until the onions are very soft and browned.
2. Add the remaining ingredients except the sauerkraut. Heat to a simmer, cover and let cook at least 15 minutes.
3. When ready to serve spoon 1 cup of the soup into each bowl and place 1/2 cup of sauerkraut on top of the soup. Stir and enjoy.

Nutritional Info:

Makes approximately 8 cups of soup before the sauerkraut is added.

Serving size 1 cup soup and 1/2 cup sauerkraut.

Nutrients per serving:  Calories: 132, Cal. from Fat: 35, Total Fat: 4g, Sat. Fat: .5g, Carbs: 19g, Fiber: 6g, Sugars: 6g, Protein: 7g, Sodium: 912mg, Chol: 0mg

Notes:

The sauerkraut is added at the end and not heated to optimize the nutritional benefits of the raw live cultures.

If sodium consumption is a problem reduce the amount of sauerkraut per serving to 1/4 cup. The soup will still taste great and you will reduce the sodium by 361mg.

Store soup in an airtight container separate from the sauerkraut in the refrigerator for up to 5 days. When reheating, heat only the soup and add the sauerkraut just before serving.

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We all have those days where everything just goes wrong or we don’t feel well or it’s just Monday and going back to bed sounds like heaven.  Days like that call for soup – but not just any soup – Miso Ramen Soup!  One bowl and your worries will be gone.  This stuff is powerful.  It’s amazing how good you feel after just one bowl!  Maybe it’s the fact that miso is bursting with health benefits.  Not only does it contain healthy doses of vitamin E, vitamin B12 and protein but it also has been shown to reduce the risk of breast, lung, prostate and colon cancer.  Miso has a very alkalizing effect on the body and strengthens the immune system to combat infection. Its high antioxidant activity gives it anti-aging properties as well.  It’s the new ‘chicken soup’ for the soul!

~Sarah

Ingredients:

• 1 1/2 cups Shiitake Mushroom Broth, hot but not boiling
• 1 tbsp sweet white miso or a blend of your favorite misos
• 2 tbsp reduced sodium soy sauce or tamari (if you follow a gluten free diet make sure to use a gluten free sauce)
• 1/2 tbsp neutral oil (sunflower, safflower or grape seed work well)
• 1/4 cup fresh or frozen corn kernels (if frozen thaw first)
• 1/8 cup julienned carrots
• 1/2 small onion, thinly sliced
• 1 clove garlic, thinly sliced or roughly chopped
• small handful bean sprouts
• 3-4 ounces cooked ramen noodles of your choice *see notes
• 1 green onion, thinly shaved, optional garnish

Preparation:

1. Heat a medium sauté pan over medium high heat, add the oil and when hot, sauté the garlic and onions until nicely browned and caramelized.  Add the corn and carrots and continue cooking until tender.
2. While the vegetables are cooking add the miso to the broth and stir until completely dissolved.  The broth should be hot but not boiling as this would decrease some of the nutritional properties of the miso.
3. Add the soy sauce and noodles to the broth and stir well.  Add the bean sprouts and top with the sautéed vegetables.
4. Garnish the top with green onions and serve immediately.

Nutritional Info:

Makes 1 serving.

Nutritional info not available at this time.

Notes:

This recipe makes one serving but you can easily adjust the amounts to make as many servings as you require.

There are many different types of organic ramen noodles on the market that are not only healthy but delicious too.  Your local health store should carry a couple of different kinds but if not head down to your local Asian market and see what you can find.  I used this particular brand and really liked it!

Feel free to add or subtract any veggies to the soup that you’d like.  I’ve added sugar snap peas, mushrooms, napa cabbage – it’s completely up to you.