Tastily Healthy

Soups

Lentils and Vegetables Soup

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Lentils and Vegetables Soup on a plate with noodles

I get it, sometimes your body is craving for something comforting, easy to prepare, and delicious. And this is why I created this nutritious Lentils and Vegetables soup for you!

If you are a fan of lentils and vegetables like me, then you are going to love it! You get all the different flavors from the spices, veggies, and lentils. And the best part is that you can add any or omit any vegetables you want.

In my case, I added all the veggies I had on my fridge, because why not, right? For this soup you have two options. Many of you have your lentils already cooked, then you can add them later in the process. But in you haven’t cooked your lentils, then add them at the beginning of the process.

Don’t worry, I’ll explain everything below.

Hands holding bowl of lentils and vegetables soup with noodles and jalapeño

If you love superfoods like I do, you might know that lentils are INCREDIBLY nutritious. They are one of the best foods you can eat. Lentils are:

Then, why wouldn’t you add lentils to your diet? They are delicious, highly nutritious, and super easy to prepare.

Let’s get started and prepare this delicious Lentils and Vegetables soup! And if you want more soup recipes, make sure to check out these delicious:

Lentils and Vegetables Soup on a plate with noodles
Print Recipe

Lentils and Vegetables Soup

Delicious and comforting lentils and vegetables soup. Great addition to your "to-do" soup list
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Soup, Main Course
Calories: 511kcal
Author: Andrea

Equipment

  • Cooking Pot
  • Knive

Ingredients

  • 2 cups lentils
  • 200 g noodles of your choice
  • 3 L water
  • 1 zucchini (chopped)
  • 1 cup mushrooms (chopped)
  • 1/2 onion (minced)
  • 4 garlic cloves (minced)
  • 3 large carrots (chopped)
  • 3 laurel leaves
  • 2 basil leaves
  • 1/2 cup leek (minced)
  • 1 tomato (chopped)
  • 2 tbsp coconut oil
  • turmeric, paprika, salt, pepper, oregano
  • 1 jalapeno (chopped) optional

Instructions

  • Add the oil, then the onions, garlic, tomatoes, and carrots. Fry these for about 3 minutes. Now, add the uncooked lentils. Make sure you have properly wash them before cooking them.
  • Mix well and add some salt, turmeric, paprika, oregano, basil and laurel leaves. Continue mixing to avoid burning to incorporate all the flavors.
  • Add enough water to let the lentils cook. About 3.5-4L
  • Cover with a lid, and let the lentils cook for about 8 minutes.
  • Now, add the rest of your veggies (zucchini, leek, corn, mushrooms, etc), and the noodles as well. Mix well all the ingredients and let the ingredients cook for another 10-12 minutes.
  • Add more water and salt if needed.
  • ENJOY!

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Cream of Asparagus Soup

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Cream of Asparagus Soup on a bowl with rose tea on the side

This delicious Cream of Asparagus Soup is super easy to prepare, very nutritious, and delicious. Asparagus are incredible vegetables that contain many nutrients and vitamins for your body. So, why not eat asparagus when you have the chance? Especially because they always have them at the store.

What I also love about this cream of asparagus, is that you can eat it with toasted bread. I usually use sourdough, wheat, a gluten free bread. Or really just any bread that I have handy. Of course, always reading the ingredientes to ensure the product is high quality. And if you are lucky enough to live close to a bakery, even better! You can get fresh bread daily, YUMMY!

Cream of Asparagus on a bowl with toasted bread

Before we jump into the recipe, let’s quickly go over some of the health benefits of Asparagus

1. Many nutrients

Including:

  • Protein
  • Vitamin C, A, K, E
  • Fiber
  • Potassium
  • Phosphorous
  • Folate
  • And many more!

2. Good Source of Antioxidants

Asparagus, like other green vegetables, is high in antioxidants. These include vitamin E, vitamin C and glutathione.

Asparagus is particularly high in the flavonoids quercetin, isorhamnetin and kaempferol. These substances have been found to have blood pressure-lowering effects, anti-inflammatory, antiviral, and anticancer effects.

3. Helps Support a Healthy Pregnancy

For all future mommies, this is an important factor. Asparagus is high in folate, also known as Vitamin B9.

Folate is an essential nutrient that helps form red blood cells and produce DNA for healthy growth and development. This is very important especially on the early stages of pregnancy

Hand holding bowl of cream of asparagus with toasted bread

These are only a few health benefits of asparagus, but there are many more. So, try to implement asparagus into your diet.

And if you want similar recipes, check out my:

You will love this recipe! It’s definitely one of my favorites.

Well, before we jump into the recipes, here are the ingredientes you will need.

FOR THIS RECIPE YOU WILL NEED

Let’s get started and prepare this delicious Cream of Asparagus Soup.

Cream of Asparagus Soup on a bowl with rose tea on the side
Print Recipe

Cream of Asparagus Soup

Delicios, nutritious, and easy to prepare Cream of Asparagus Soup
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Appetizer, Soup
Servings: 4 people
Calories: 216kcal
Author: Andrea

Equipment

  • Blender
  • Cooking Pot

Ingredients

  • 2 lb. asparagus, ends trimmed, cut into 1" pieces
  • 2 tsp butter vegan or regular
  • 1 garlic clove, minced
  • salt as needed
  • 1/4 leek branch
  • 1 cup full-fat coconut milk
  • 1- 1 1/2 cup vegetable broth
  • 1 tbsp coconut oil

Instructions

  • In a heavy pot over medium heat, add garlic and cook until fragrant, 1 minute. Add asparagus, season with salt and pepper, and cook until golden, 5 minutes. Add vegetable broth and simmer, covered, until asparagus is very tender but still green, 10 to 15 minutes.
  • Place the soup in a blender or food processor until you get a puree soup. Add the butter on a pot, then add the soup from the blender to the pot. Stir in coconut milk, then warm over low heat. Season with salt and pepper to taste.
  • Garnish with herbs and more coconut cream or milk.
  • ENJOY! Optional to eat it with toasted bread

Did you prepare this delicious Soup?

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Kabocha Squash Soup – Vegan

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hands holding a bowl of Pumpkin Soup with toasted bread

More fall recipes coming your way! This is hands down one of my favorites. It brings me back so many memories from my childhood. I present to you this delicious Kabocha Squash Soup. Full of nutrients, vitamins, and much love.

Kabocha is a type of winter squash. It is a staple in Japanese cuisine. If you go to a Japanese restaurant, you might find it as a tempura appetizer, or added in soups and salads. There are many ways to cook squash, but one of my favorites is in soups.

Especially because it adds a thick consistency. And, it can be added to a range of soups, but one of my favorites to prepare is the traditional Squash Soup.

Bowl of kabocha pumpkin soup with toasted bread and green onions

There are many ways to prepare the traditional squash soup. For this recipe, I made sure the soup was:

  • dairy-free
  • nut-free
  • vegan
  • and delicious!

Milk replacement for Kabocha Squash Soup

Instead of using cow milk, we are going to use full-fat coconut milk. Coconut milk is great for baking, curry, oatmeal, smoothies, and also soups. It adds consistency to the meals. You can try adding another milk, but what I like about coconut milk is the texture and consistency it has. If you are thinking about adding another milk, keep in mind about the portions. Since some types of milk (e.g. almond milk) is more liquid.

Close view of vegan squash soup with toasted bread and green onions.

To prepare this this delicious Kabocha Squash Soup, you are only going to need 7 simple ingredients:

  • Coconut milk
  • Kabocha Squash
  • Pink Salt
  • Vegan Butter (Optional), but adds more flavor.
  • Potatoes
  • Vegetable broth
  • And much love!

And if you want to check out more pumpkin recipes and review the incredible health benefits of Kabocha squash, check out my:

I’m sure you will love this recipe! It is a pre-hispanic and pre-Inca recipe. Well, let’s get started!

close view of vegan squash soup with toasted bread and chinese onions.
hands holding a bowl of Pumpkin Soup with toasted bread
Print Recipe

Kabocha Squash Soup

Simple, nutritious, and delicious Kabocha Squash Soup. Perfect to enjoy during fall or winter. Provides many nutrients and vitamins your body would love!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Soup
Servings: 2 people
Calories: 180kcal
Author: Andrea

Equipment

  • Blender
  • Cooking Pot

Ingredients

  • 1/2 of an entire Kabocha squash (cooked)
  • 2 small potatoes
  • 1 TB vegan butter
  • 1/2-3/4 cup full-fat coconut milk quantity depends on consistency you want to obtain
  • 1 1/2-2 cups vegetable broth
  • salt as needed
  • toasted bread (gluten-free) optional

Instructions

  • Cook the potatoes and kabocha squash. I usually cook the Kabocha squash with the skin. Once is fully cooked, I remove the skin and the seeds. We are only using half of the entire kabocha if is for 2 people. Reserve the other half of the kabocha squash
  • Once the potatoes and squash are fully cook, reserve about 2 cups of vegetable broth (which can be the same water you used to cook the squash and potatoes).
  • Place the cooked squash, potatoes, coconut milk, and vegetable broth in a blender. Blend until smooth and creamy.
  • On a small pot, add the vegan butter. Wait until is melting and then add the mixture from the blender.
  • Add salt as needed.
  • Serve it with toasted bread. Enjoy!

Did you prepare this nourishing recipe?

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Beans and Vegetables Soup – Peruvian Vegan Style

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Well, today was one of those days where I just wanted to eat soup. Soup can be a great source of vitamins and nutrients to your body. Especially when you are feeling a little bit down, sick, or maybe you just want to recharge your energies. And this is why I created this delicious Beans and Vegetables Soup.

In Peru, we have a traditional Beans Soup that contains meat, bacon, and sometimes even milk. However, as you know, I love creating recipes that do not contain any meat or dairy, but that also taste delicious. Especially because you do not need to eat meat or dairy every day and in every meal.

In addition to adding vegetables and legumes, I also added some herbs to enhance the flavor and add additional nutrients.

Beans and vegetables soup with potatoes on a white bowl

Let’s do a quick recap of the amazing benefits of beans and why you should implement them to your life and eat them more often.

Health benefits of beans

  • Are Great source of non-animal protein: They are high on amino acids which are the building blocks of protein. Beans are an excellent source of protein for vegans and vegetarians. And contain less saturated fat than dairy products.
  • Are High in nutrients: Beans contain a high amount of folate among other nutrients. Eating folate can help prevent neural tube defects in a fetus during pregnancy.
  • Can Reduce risk of cancer: Some studies have shown that beans could reduce the risk of cancer because they act as antioxidants and anti-inflammatories.
  • Help with Diabetes and Glucose: They can help prevent diabetes and lower blood glucose due to its high amount of fiber.
  • Can Protect the Heart: Studies suggest the correlation between people who eat beans and the reduce risk of coronary diseases.

Now that you have a better idea of why you should eat more beans, let’s prepare this delicious Beans and Vegetables Soup. I’m sure you are going to love it!

Beans and vegetables vegan soup from a close-up view
Print Recipe

Beans and Vegetables Soup

Delicios and nutritious beans and vegetable soup. Perfect recipe to get the proper nutrients your body needs.
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Soup
Soup(Sopas): Beans, Pasta
Servings: 8 people
Calories: 614kcal
Author: Andrea

Equipment

  • Large Cooking Pot

Ingredients

  • 4-5 cups cooked beans (soaked your beans overnight, wash them and cook them)
  • 4 large carrots (chopped)
  • 1 large red onion
  • 4 small sweet potatoes
  • 6-8 small white potatoes
  • 1-2 large zucchinis
  • 200 g organic brown rice and quinoa pasta or the pasta of your choice. Add more pasta if you would like more of it in your soup.
  • 2 cup uncooked corn
  • 1 TB paprika
  • 2 TB turmeric
  • salt as needed
  • 2 TB oregano
  • 4 basil leaves
  • 2 TB coconut oil
  • 6 garlic cloves (minced)
  • 1 TB minced ginger
  • 3-5 cups water

Instructions

  • First cook your beans for about 25 minutes after they have been soaked and washed previously. Turn off the heat, but keep the water of the beans.
  • Now, on your large pot, add coconut oil, garlic, and ginger. Sauteed for about 2-3 minutes.
  • Add the onions, and mix well. Sauteed these for another 2 minutes. Add about 1 TB of turmeric, 1/2 tbsp of parika, and 1 TB of oregano. Mix well.
  • Now, add your vegetables (potatoes, sweet potato, zucchini, and any other veggies of your choice that need to be cooked for a longer time) For example, squash.
  • Add enough water to cover the vegetables. Cover the cooking pot with a lid and let the vegetables cook for about 10-15 minutes.
  • Once the vegetables are cooked, add the beans with its own water. Add more water to the soup (basically until you get the consistency of a soup). Not too much water, not too little. Depends on how you like it as well. Mix well
  • Now add the pasta and corn. Let it cook for another 15 minutes OR until the pasta is fully cooked.
  • Lastly, add more salt, more turmeric, and oregano.
  • Enjoy!

Notes

Use the beans of your choice, and try to not use to canned beans. Buy fresh beans and cook them for better results 

Did you prepare this delicious Beans and Vegetables Soup?

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