Welcome to my 7 Day EG Soup Challenge! We are going to incorporate vegetable juice into your life, and pack more healthy choices into your next 7 days.
Here’s why you should participate:
- Souping is a natural way to feed you body with essential minerals, vitamins, and enzymes. Also, it is an incredible way to cleanse your blood and support your liver.
- Homemade soup is nutrient dense and floods your body with antioxidants that boost your immune system.
- Almost all of the nutrients your body needs can be blended up in one recipe or made into a hearty soup blend.
- Soup is easier on the digestive system, allowing you the opportunity to increase your body’s natural digestive efficiencies.
Here are the simple guidelines to follow:
- Replace one meal per day with a plant-based soup. You can have soup for breakfast, soup for lunch, or soup for dinner. That’s all you have to do!
- If you need additional fat, add a drizzle of olive oil or add a couple slices of avocado to your soup. You can also add pumpkin seeds for crunch and hemp seeds for more plant-based protein.
- You can make your soups in batches for the week to make it easy. I am providing you with six soup recipes to choose from.
- PLEASE make sure your produce is ORGANIC. You are digesting essential nutrients, I don’t want you to extract chemicals along with them.
The following are very easy recipes for 4 servings of soup, but you can easily make your plant-based favorite or pick up from your favorite organic grocery:
Creamy Broccoli & Celery Root Soup with White Bean
2 T. olive oil
1 organic onion, chopped
4 cloves garlic, chopped
4 cups of fresh broccoli florets
1 cup celery root, peeled and diced into 1 1/2 inch cubes
1 tsp. Herbamare seasoning bland (sea salt and herbs)
2 cups of Great Northern Beans, cooked and drained
1 quart organic vegetable stock (for a thinner consistency you can add another cup of broth)
In a medium stock pot, heat oil over medium heat. Add onion, garlic, and celery root. Saute until onions are softened, stirring frequently to prevent garlic from burning. This will take about 7-8 minutes.
Add broccoli and cooked beans along with the broth, reduce heat to a simmer and cook until broccoli is JUST fork tender (you don’t want to overcook). Immediately remove from heat, and puree with an immersion blender until smooth or carefully transfer to a blender, then blend until smooth. Season with additional sea salt and cracked black pepper.
Creamy Carrot Ginger with Turmeric
1 bag organic carrots, shredded and chopped (approx.10 carrots)
1 large onion, diced
2 T coconut oil (or grass-fed butter)
5 inches fresh ginger, peeled and chopped
3 inches fresh turmeric, peeled and chopped
32 oz. organic vegetable stock (can add additional cup if you like a thinner soup)
1/2 cup organic coconut milk
1/4 cup hemp seeds
Salt and pepper to taste
Heat coconut oil or butter over medium high heat in a soup or stock pan. Add the carrots, onion, ginger, and turmeric and sauté, stirring occasionally until onions are slightly transclucent. After about 10 minutes of sauté, add the stock and allow to simmer until carrots are fork tender (another 10 minutes).
Carefully add mixture to blender or vitamix. Add 1/2 cup coconut milk and the hemp seeds then puree until perfectly smooth.
Add soup back to soup pot and keep warm, taste and season with additional salt and pepper as needed.
* Coconut milk is optional
* If you prefer a strong ginger flavor, feel free to increase ginger by 2-3 inches
Antioxidant Rich Coconut and Veggie
2 T. extra virgin olive oil
1 tsp. Herbamare seasoning
1 white onion, chopped
1 bunch green onions, chopped
2 inches fresh ginger, peeled and chopped
2 cloves garlic, chopped
1 yellow bell pepper, chopped
1.5 cups broccoli, stalks and florets, chopped
1 cup butternut or acorn squash, peeled and chopped
3 heaping cups fresh spinach
32 ounces organic vegetable broth
1 cup SO Delicious Culinary Coconut Milk
1/3 cup organic shelled hemp seeds
Add coconut oil to a medium soup pot over medium heat. Add the onion, ginger, and green onion and sauté until onions are softened and translucent.
Add the garlic, bell pepper, broccoli, and squash and continue to sauté for additional 5 minutes, stirring often. Add the vegetable broth, coconut milk, then reduce heat and simmer for 20 minutes. Add the fresh spinach and hemp seeds, stirring enough to soften it before blending.
In batches, carefully add soup mix into a blender and puree until smooth. Adjust seasoning, and garnish with fresh herbs.
Vegetable Stew with Green Onion Pesto
Makes 4 bowls
¼ cup extra virgin olive oil
1 medium white onion, finely diced
2 stalks celery, thinly sliced
2 cloves garlic, pressed
1 medium fennel bullb, diced
1/2 tsp. Herbamare seasoning blend (or sea salt)
1 tsp. fresh chopped herbs (thyme, oregano, marjarom are all good options)
5-6 fingerling potatoes, sliced into ¾ inch rounds (red or purple for color)
1 cup of garbanzo beans, cooked and drained
32 ounces of organic vegetable broth (you could use chicken for non-vegan option)
3 heaping cups of spinach or arugula
2 cups quinoa, cooked and left warm
1 bunch green onions (white + green parts) cleaned and diced
1/3 cup of almonds, lightly toasted
juice and zest of 1 lemon
handful of arugula or fresh basil
generous pinch sea salt
1/3-1/2 cup of extra virgin olive oil
Cook quinoa according to package directions (1/2 cup of uncooked quinoa will yield what you need for four bowls). Set aside, keep lid on pot.
Heat olive oil in a medium soup or stock-pot over medium heat. Add the onion, celery, fennel, and garlic. Cook for 4-5 minutes until onions are translucent and veggies have softened.
Add the potato, Herbamare or salt, fresh herbs and cook for additional 2-3 minutes.
Add the garbanzo beans and broth, bring to a low rolling bowl, then reduce heat to low and simmer for 10-15 minutes.
While soup simmers, make the pesto. Add all ingredients to a food processor and blend until smooth. Taste and adjust seasonings as desired.
Right before serving soup, add the greens. Give a good stir – the heat from the broth will wilt the greens.
In soup bowls, add a couple spoonfuls of the cooked quinoa, then spoon the veggie stew over top. Serve topped with dollops of the green onion pesto (stir in or dollop on top before serving.
Curried Lentil Soup
3 T. organic coconut oil
1 large yellow onion, chopped
3 medium stalks organic celery, chopped
2 large carrots, chopped
2 large cloves garlic, chopped
2 tsp. fresh ginger, grated
1 ½ T. yellow Indian curry powder
1 tsp. sea salt
½ tsp. cayenne powder
1 bay leaf
1 cup dried red lentils
3 cups water (for soaking lentils)
4 cups organic vegetable or chicken stock
16 ounces organic full fat coconut milk
Optional garnish: cilantro, lime, cashews
Soak the dried lentils over night in 3 cups of water, add a squeeze of lemon. This will help in digestion and absorption of the nutrients (you can use un-soaked or sprouted lentils if preferred).
Prepare the onion, celery, carrot, garlic, and ginger and set aside. Heat coconut oil in a large soup pan or stockpot over medium high heat. Once heated, add the chopped vegetables, garlic and ginger and stir continuously over medium heat for 8-10 minutes to prevent garlic from burning and to allow vegetables to soften.
Once vegetables are softened and onions are translucent, add the curry powder, cayenne, salt, and bay leaf. Stir well and saute for another 2-3 minutes to blend the flavors. Add the strained lentils and vegetable or chicken stock (making sure lentils are covered by the stock, if needed add more).
Allow soup to simmer for 15-20 minutes on medium low. When lentils are softened, add the coconut milk and stir well. Very carefully add the cooked soup mixture into a high-powered blender or Vitamix. Blend well, until soup is pureed and creamy. Add back to pot and serve warm. You can garnish with cilantro, pepitas, or pumpkin seed oil.
2 T. olive oil
1 yellow or white onion, diced
1 large bell pepper (color of your choice), diced
2 large stalk celery, diced
1 large carrot, diced
1-2 jalapeno, seeded, diced
2 cloves garlic
3 tsp. chili powder
2 tsp. paprika
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. ground cumin
1 tsp. sea salt
¼ tsp. cayenne powder
One 8-ounce package Lightlife tempeh, grated on the largest setting of a box grater, or crumbled
1 cup organic pureed tomato sauce
2 cups diced tomatoes
One can chili beans (or could use beans of your choice)
1 cup organic corn
black pepper to taste
sea salt (to taste)
1/2 tsp. crushed red pepper flakes
1/2 cup green onions or scallions, chopped (garnish)
1/2 roma tomato, diced (garnish)
Heat the olive oil in a large pot over medium heat. Add the onions, bell peppers, celery, carrot, jalapeno and garlic cook for a few minutes until softened approx.. 4-5 minutes. Then add the tempeh and all of the seasonings. Cook till the tempeh begins to brown, 5 to 8 minutes. Stirring consistently.
Add all of the remaining ingredients, along with ½ a cup of water. Reduce heat to a simmer and cook until the chili is fragrant, warm, and the flavors have come together (25 to 30 minutes). Add more water as needed, if the chili becomes too thick. Adjust seasoning to your liking.
Serve, sprinkled with green onion or scallions and sliced of avocado.