sababa lentil soup

This is my daughter’s all time favorite lentil soup recipe. It is a modified version of the lentil soup from a restaurant called “Sababa” in Thornhill, Ontario and is the only lentil soup my daughter allows me to make at home. Everyone always enjoys this delicious lentil soup.

Serving size: ~8cups
Preparation time: 10 minutes
Cooking time: 45 minutes

Ingredients:
11/4 cups red lentils
½ cup brown rice
1/3 cup red wine (for cooking)
*6 cups homemade vegetable soup stock
1 tablespoon grapeseed oil
1 large cooking onion – chopped
1 tablespoon cumin
1 tablespoon unrefined, cold pressed olive oil
Ground unrefined sea salt to taste
Lemon wedges optional

*Substitute for homemade soup stock:
6 cups warm water
1 tablespoon organic vegetable soup powder (no MSG & low sodium)

Method:

Soak lentils and rice in warm water.

Put red wine and grapeseed oil to large pot and heat over medium. Add onion and cook until clear.
Than add 6 cups stock (or substitute*) and bring to a boil.

Drain soaking lentils and rice. Rince well then add to boiling water with onion and simmer over low heat for 45 minutes covered.

Add vegetable stock, cumin, olive oil and salt. Serve each bowl with a wedge of lemon.

Creamy Carrot Ginger Soup

Carrot Ginger soup is a classic soup that I remember eating regularly at a little vegetarian restaurant I frequented in the winter while attending the University of Toronto. It is souper easy (ha ha) and fast to make this soup when you want to be warmed up inside. With the addition of ginger and turmeric, the soup has the added benefit of being anti-inflammatory and can be eaten by those of you with arthritis and other inflammatory conditions.

Serves: 4
Prep time: 15 minutes

Ingredients:
1 1/4 pounds carrots (scrubbed or peeled)
1 tablespoon coconut oil
3 medium cloves garlic, minced
1/4 cup minced ginger
1 large yellow onion, chopped
3 cups+ vegetable stock or water
juice of 1/2 a lemon
pinch turmeric powder
fine grain sea salt (as much as you need)
chopped coriander

Method:
Place coconut oil in large stock pot over medium heat.

Add onion, ginger and garlic; saute until translucent and fragrant (~5 minutes).

Add turmeric and saute another minute.

Add the stock and carrots. Heat to boiling. Reduce heat and simmer uncovered over medium heat until the carrots are very tender, about 20-30 minutes.

Puree the soup using a hand blender (stainless steel is best because soup is hot and will melt plastic).

Season with lemon juice, sea salt and pepper to taste.

Drizzle with extra-virgin olive oil, toasted sesame oil, red chili oil or pesto or sprinkle with chopped coriander. Serve hot or cold.

Winter Black Bean & Sweet Potato Soup

According to Traditional Chinese Medicine, winter is associated with the water element. This element relates to the kidneys and urinary bladder. Winter is the time to protect and nourish the kidneys and yin aspect of ourselves. Cultivating, nourishing and balancing of the yin aspect at this time of year leads to an overall sense of inner calm, self-acceptance and a more carefree nature. Eating black beans in this warm hearty soup will help to fortify your kidney energy.

Serves: 6
Cooking time: 50min
Prep time: 15 minutes

Ingredients:
2 teaspoons olive oil
1 onion, chopped
4 garlic cloves, minced
2 teaspoons ground coriander
2 teaspoons ground cumin
2 cans black beans, rinsed and drained
3 fresh medium tomatoes chopped
1 teaspoon salt
1 teaspoon pepper
6 cups chicken/veg stock
2 sweet potatoes, peeled and chopped

Optional:
1 cup organic corn kernels (frozen, fresh, from a jar….)
dollop organic sour cream or yoghurt (Greek is best)
lime wedges

Method:
Heat red wine and olive oil on med-low in pressure cooker*.
Saute onion and garlic until soft.
Add coriander, cumin, sweet potatoes and tomatoes.
Saute for another 5 minutes.
Add soup stock and black beans. Cover.
Cook on low heat for 30 – 40min.
Blend soup (I blend half so it is creamy but still with some chunks).
Add in corn kernels and cilantro leaves.
Cook for another 10 minutes.
Season to taste with salt and pepper.
Serve hot with sour cream and lime if desired.

* I like using a pressure cooker for two reasons:
1. Pressure cooking keeps in all of energy of the food
2. Pressure cooking is much faster.
If you don’t have a pressure cooker go out and buy one. :)

In the meantime you can also use a crockpot (cook the soup slowly all day), or use a heavy soup pot.

Russian Beet Borscht Soup

This is a super easy and quick soup to prepare. I love the earthiness of this soup and find that it is very grounding. In hotter weather it is a great chilled soup, but in the winter I like it served hot.

Beets are a very healthy food. They are a good source of folic acid, manganese, potassium & fiber. The pigment that gives their rich, purple-crimson color-betacyanin-is also a powerful cancer-fighting agent specifically colon cancer. They have been shown in studies to decrease triglycerides and increase HDL (good) cholesterol as well as having protective benefits in the liver. Beets contain a substance called betaine which is anti-inflammatory. Beets also protect against many birth defects since they are high in folic acid - just 1 cup of boiled, sliced beets contains 136 mcg folic acid (RDA = 400 - 800 mcg).

But don’t be alarmed if your urine or stool is bright red after consuming beets! Some people worry that they are bleeding when it is only from the beets.Serves: 6
Cooking time: 30min Prep time: 10 minutes

Ingredients:

  • 6 beets, peeled & grated
  • 3 carrots, peeled & grated
  • 1 medium onion, peeled & finely chopped
  • 4 garlic cloves, minced
  • 2 tablespoons apple cider vinegar
  • 1/4 cup fresh squeezed lemon juice
  • 5 cups water
  • 3 cups organic tomato juice
    (or 1 can canned tomatoes blended)
  • salt to taste
  • 2 tablespoons fresh dill, finely chopped
  • Optional: organic plain yogurt or sour cream
  • Optional: boiled hot organic potato

Method:
Peel & grate all vegetables (easiet in food processor).
Place all ingredients into large pot.
You may need to add more liquid depending on size of beets & carrots.
Bring mixture to a boil.
Reduce heat, cover pot, and simmer for ~30 minutes.
May be served hot or cold.
Serve with a dollop of plain yogurt and hot potato if desired.

oatmeal yogurt

This is a great naturally fermented and predigested protein food. It is very easily digested. Use in spreads, sauces, dressings and soups.

Preparation time: 6 - 10 hours (fermentation)

Ingredients:
1 cup rolled oats or whole oats, coarsly ground
1 cup water
1/2 tsp miso or unpasteurized soy sauce

Method:
Blend oats at high speed.
Slowly pour in water and miso/soy sauce.
Blend until creamy.
Add some previously made oat yogurt (if available) to speed fermentation
Set in warm place and cover. Do not seal.
Let ferment 6 - 10 hours to desired sourness.
Refrigerate.

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