Broccoli Cheese Soup

I have been craving and cooking so many soups lately because of these bitter cold wintery days! This one will be sure to warm you up but I love that it is also super low in fat! Michael and our friend Jesse were both pleasantly surprised and happy to find out how yummy low-fat soups can be. Enjoy this one! Yum!!

Broccoli Cheese Soup
6 servings

  • 1 tablespoon extra-virgin olive oil
  • 1 onion, chopped
  • 1 carrot, chopped
  • 2 stalks celery, chopped
  • 1 potato, peeled and chopped
  • 2 cloves garlic, minced
  • 1 tablespoon all-purpose flour
  • 1/2 teaspoon dry mustard
  • 1/8 teaspoon cayenne pepper
  • 28-32 ounces vegetable broth
  • 2 bunches of broccoli, stems (peeled and chopped) and florets (chopped)
  • 1 – 2 cups shredded fat-free or reduced-fat Cheddar cheese
  • 1/2 cup fat-free or reduced-fat sour cream
  • 1/2 teaspoon salt
  1. Heat oil in a large pot over medium-high heat. Add onion, carrot and celery and cook, stirring, until the onion and celery soften, 5 – 6 minutes. Add potato and garlic and cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring continuously for 2 minutes.
  2. Add broth and broccoli;  bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 20 minutes.
  3. Use an immersion blender or pour into a blender and puree soup. If you want leave it a little chunky, but I preferred a smooth puree. If you used a standing blender, pour the puree back into the pot.
  4. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted, about 2 minutes. Season with salt.

Vegan Creme of Artichoke and Mushroom Soup with Pesto

This soup was sooo good! Thanks Bryanna! It was super easy and super deelish! I love artichokes and the taste that lingers in your mouth after you have eaten them. This soup is just divine and super creamy and Vegan! Yum! Highly recommend! Bryanna also listed the nutrition stats, which is always helpful!

Plus I just found out this is the coldest winter in NYC since 1977. No wonder I am craving soups lately!

Vegan Creme of Artichoke and Mushroom Soup with Pesto
adapted from Vegan Feast Kitchen
Servings: 4

2 tablespoon vegan margarine or olive oil
1 1/2 cups fresh crimini or white mushrooms, chopped
2 shallots, chopped
2 tablespoons white unbleached flour
6 cups lite soy milk or other nondairy milk
2 tablespoons No-Chicken Bouillon/Soup Base
2/ 14 oz. cans artichokes hearts in water, well-drained and chopped
(OR use two 9 oz. pckgs. frozen artichoke hearts, thawed, drained and chopped)
2 tablespoons non-dairy basil pesto (I made my own but you can just use a packaged brand )
salt and freshly ground black pepper to taste

  1. Melt the vegan margarine or heat the olive oil in a large pot. Add the mushrooms and shallot and stir-cook over medium-high heat, about 5 minutes.
  2. Stir in flour and stir-cook for 1 minute.
  3. Vigorously stir in the nondairy milk and bouillon and let it come to a boil, stirring. Cook 1 minute, stirring consistently.
  4. Add the artichokes, reduce the heat to a simmer and cook, uncovered, for 5 minutes.
  5. Either use an immersion blender to puree the soup or Carefully pour into a blender and puree there.
  6. If you are using an external blender pour back into the pot.
  7. Add the pesto and stir to combine.
  8. Serve and Enjoy immediately.

Nutrition Facts
Nutrition (per serving): 285.1 calories; 27% calories from fat; 9.0g total fat; 0.0mg cholesterol; 3578.0mg sodium; 1272.9mg potassium; 44.1g carbohydrates; 12.9g fiber; 14.5g sugar; 31.2g net carbs; 22.3g protein; 5.6 points.

Check out the steam coming off the top of the soup!

Roasted Butternut Squash, Pumpkin, Pear Soup

MMM! Super creamy and tasty soup! It is soooo cold outside! There is nothing better in this weather than a deelish bowl of warm soup. And this one is super good and really low-fat. The flavors also undeniable wintertime, love that! I used sour cream for garnish to mix in, but you don’t have to. Actually, since there was lots of leftovers, I have been enjoying this so much without the addition of the sour cream and it is so good! This soup is super delightful on its own 🙂 Make this one soon, it is sure to impress.

Roasted Butternut Squash, Pumpkin, Pear Soup
6-8 servings

1 large butternut squash, peeled, seeded and chopped into 2-inch pieces
2 carrots, peeled and chopped
2 tablespoons extra-virgin olive oil
Coarse sea salt and ground black pepper
3 leeks, white and light green parts only, cleaned well and chopped
2 Bosc pears, peeled and chopped
1/2 cup white wine
1/4 cup port
7 cups vegetable broth
3/4 cup pumpkin puree (from can)
1 large sprig fresh thyme plus some for garnish
1-inch piece ginger, peeled and grated
1/4 cup reduced-fat or vegan sour cream,  (optional)
3 tablespoon chopped crystallized ginger

  1. Preheat the oven to 450 degrees. In a large roasting pan, combine the squash and carrots with the oil and salt and pepper. Roast for 10 minutes, then add the leeks and pears. Toss together and continue to roast for another 30 minutes.
  2. Remove the pan from the oven and immediately add the wine and port. Use a wooden spoon to scrape the bits and vegetable from the pan. Carefully, transfer the vegetables mixture to a large pot. Pour in the broth and add the thyme sprig, grated ginger and pumpkin puree, bringing the liquid to a boil. Reduce the heat and simmer, partially covered, for 1 hour.
  3. Remove the thyme sprig and puree the soup with an immeserion blender or standing blender.
  4. Season with salt and pepper.
  5. Dollop with sour cream, if desired, and sprinkle with crystallized ginger and chopped thyme leaves.

RAW Red Pepper Curry Soup

This is another recipe that I have made many times and just LOVE!! Sorry for not sharing before today! I can’t say it enough, but there is nothing easier to make than a raw soup. All you do is take the ingredients and throw in your blender. You are eating a deelish and healthy meal in under 5 minutes 🙂

This soup is super creamy with the perfect flavor. Enjoy 🙂 Plus the recipe originated from the Glamour Girl of Raw, Carol Alt! You must check out her book. So fabulous!

RAW Red Pepper Curry Soup
Adapted from Carol Alt’s “The Raw 50” and TheSunnyRawKitchen
3-4 Servings

1 ½ large red or yellow bell pepper
1 apple, peeled
1 small avocado or ½ large one
½ cup basil leaves
¼ cup walnuts
1 green onion
1 clove garlic
1 tablespoon curry powder, or to taste
Salt, to taste
Dash cayenne
2 cups water, or until desired consistency is reached

Blend all ingredients until smooth.

Dina’s Chili-lime Ginger Tofu in Coconut Basil Broth with Rice Noodles

My fabulous girlfriend Dina sent me the most deelish and simple recipe recently. I made it and was beyond delighted. I am already thinking about making it again soon. It was really quick and I had almost all the ingredients in my house already. This was just so tasty! I used wide noodles which took about 10 minutes to cook. It came out with the most delicious, thick, coconuty sauce! If you use thin noodles, it might need less cooking time and turn out more brothy. I had sliced the yam with a mandolin so it was super thin and broke up during cooking which just added to the thickness of the sauce.  We do not normally eat that much tofu in our house, but Michael and I agreed that this was the best we ever had it prepared, it was so good!

Dina’s Chili-lime Ginger Tofu in Coconut Basil Broth with Rice Noodle

2 cups veggie broth
1 can light coconut milk
1 cup coconut water (or more veggie broth/coconut milk)
Fresh basil, chopped
1 yam, peeled and slice thin
rice noodles
2 tsp safflower, grapeseed or another neutral oil
1 block tofu, cubed
Soy sauce or tamari, to taste
fresh ginger, grated
juice and zest from 1 lime
red pepper flakes
sriracha sauce.

Combine the veggie broth, coconut milk and coconut water in a saucepan over medium heat. Next add basil and the yam and bring to a boil. Cover and let simmer until the potatoes were tender. Add the rice noodles and cook till soft, 3-7 minutes.

Pour the oil in saute pan over medium heat and add the tofu. Hit it with some soy sauce, ginger, lime zest, lime juice, red pepper flakes and sriracha sauce. Saute until  nice crust forms on tofu.

Combine broth, noodles and tofu in a bowl. As Dina says, “Holy guacamole!!!!!!!! Try it! You’ll never do Thai takeout again!!”

Raw Corn Chowder II

Here is another version of a deelish corn soup. This one is simpler but still super good! So easy, so creamy and good! This is best in the summer with fresh corn. This was the last of the fresh corn that I am using till next season 😦 Oh well, many fun winter recipes to come! Check out my other Raw Corn Chowder. 🙂


Raw Corn Chowder II

3 ears of sweet corn
3/4 cup walnuts
1/3 cup extra virgin olive oil
2 cloves of garlic
1 tsp sea salt
2 cup water
2 avocados, diced
ground pepper to taste

Set aside 1 cup of corn and avocado. Blend the corn, walnuts, oil, garlic, salt, and water. Pour the soup into bowls and top with avocado and corn. Ground fresh pepper on top and serve. Enjoy 🙂

Cream of Pumpkin Soup Topped with Curried Pecans

This was so delightful! One of the creamiest vegan soups I have ever had!!! Such a great flavor and the nuts added so much! This will be a great fall and winter go-to soup. The recipe is super simple and super quick. I have mentioned canned pumpkin puree before as it is a wonderful ingredient to take advantage of! Super fast, deelish and very low in calories. I am sure you could substitute butternut squash if you prefer that over the pumpkin but the puree keeps this simple. If you are looking to cut calories definitely use a light can of coconut milk as it will still be creamy and deeelish!!!


Cream of Pumpkin Soup Topped with Curried Pecans
Recipe inspired by the Quick-Fix Vegetarian cookbook
Serves 4

1 tablespoon extra-virgin olive oil
1/4 onion, chopped
2 tablespoons curry powder
1 (15-ounce) can pumpkin puree
2 cups vegetable broth
3 tablespoons pure maple syrup
Salt and freshly ground black pepper
1/4 cup pecan pieces
1/2 teaspoon salt, plus more to taste
1 (14-ounce) can unsweetened coconut milk

1. Preheat the oven to 375° F. Heat the oil in a large pot over medium heat. Add the onion, Cover and cook until softened, 5 minutes. Stir in 1 tablespoon of the curry powder and the pumpkin puree, then whisk in the broth until smooth. Add 2 tablespoons of the maple syrup and season to taste with salt and pepper. Simmer for 10 minutes.

2. While the soup is simmering, make the curried pecans. In a small bowl, combine the pecan pieces with the remaining maple syrup and toss to coat. Sprinkle with the remaining curry powder and 1/2 teaspoon salt, tossing to coat. Place the pecans in a small baking dish and bake until toasted, about 10 minutes. Set aside to cool.

3. If you have an an immersion blender use that to puree the soup right in the pot. Otherwise, transfer the soup to a blender or food processor and puree until smooth. Stir back into the pot. Return the soup to the stovetop, turning the heat to low. Whisk in the coconut milk, taste to adjust seasonings. Heat until hot, do not boil. Serve the soup garnished with the pecans.


Cucumber-White Grape Gazpacho

Cucumber-White Grape Gazpacho
Recipe by Matthew Kenny from Everyday Raw
serves 2


This is a really great summer soup. Simple, fast and so refreshing! It is lighter and fresher than a traditional tomato based gazpacho, plus it is always fun to mix things up. As I have said before, I love raw soups and how simple they are. This involves dicing and blending and that is it! I love having some of the mixture whole since it adds such a nice texture to this soup.

I love tomatillos with their texture and surprising flavor! They are so gorgeous! If you have never cooked with tomatillos before, they are a treat! They have a papery husk that you peel off and they look similar to green tomatoes. But the taste is the surprising part as they are tart and almost citrus-like.

Cucumber-White Grape Gazpacho

2 cups peeled, seeded, and diced cucumbers
2 cups seeded and diced tomatillos
2 cups diced white grapes
1/4 cup ginger juice
salt and freshly ground white pepper to taste

Dice all the ingredients. Set aside 1/4 of the diced mixture and blend the rest. Pour the blended mixture over the rest and Enjoy!

Thai Coconut Bliss Soup

Thai Coconut Bliss Soup
Recipe from The Raw Food Detox Diet by Natalia Rose
makes 2-4 servings

It is one of Natalia’s favorite soups and now I know why. It is beyond divine!! Such creamy deliciousness! I love all things coconut so was excited by a soup that used 3 young coconuts! It was so creamy and full of flavor. I know that anyone would love this soup, as long as they don’t mind coconuts of course! Plus I love that you have coconut water left over after the recipe. I love love love coconut water, it is totally magical. And of course, as with most raw soups this is super easy to make (once the coconuts are open!).

soup top

 1 cup sliced thinly shiitake mushrooms
3 tablespoons chopped fresh basil
1/2 cup fresh lime juice
1 teaspoon Celtic sea salt
Meat of 3 young coconuts
1 1/2 cups coconut water
1 tablespoon fresh minced ginger
1/4 cup olive oil
4 dates, pitted
1 tablespoon Nama Shoyu soy sauce
1 clove garlic

  1. Place the mushrooms, basil, 1/4 cup of lime juice, and the sea salt in a small bowl. Mix well and set aside.
  2. Blend the coconut meat, coconut water, ginger, olive oil, dates, soy sauce, the remaining 1/4 of lime juice, and garlic in a blender until smooth.
  3. Pour the blended mixture into bowls. Garnish with the marinate mushrooms and basil mixture.

soup close up side

soup close up

Raw Corn Chowder

I always love making raw soups because they are super fast and almost always come out deeelish. Plus blended foods are so good for you! When it comes to summer one of my favorite treats is fresh corn, there is just nothing like it! This soup was so flavorful and had the most gorgeous color from the cumin and corn combo.

corn soup

Raw Corn Chowder

Around 3 Servings

1 cup fresh corn kernels + 1/4 cup corn kernels, separate
1 clove garlic
2 heaping tablespoons nutritional yeast
1/4 cup onion
1/4 cup cashews
1 carrot, peeled and chopped
1/4 cup red pepper
2 tablespoons olive oil
1 teaspoon lecithin or psyllium (optional to make the soup thicker)
1 teaspoon cumin
1/8 teaspoon nutmeg
1 tablespoon parsley
1/2 teaspoon Celtic Sea Salt
Ground pepper to taste
2 cups water

  1. Combine all the ingredients except the separate 1/4 cup of corn in a blender until smooth.
  2. Place the whole corn kernels in a bowl and pour soup over.
  3. Season to taste with salt and pepper. Enjoy 🙂

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