I stumbled upon the most colossal head of cauliflower at the local farmer’s market last weekend. I mean this cauliflower was ridiculously huge and overflowing with potential for a delicious and healthy meal. My husband questioned my plan and I excitedly shared my vision for a vibrant cauliflower soup!
I love “soup Saturday.” It starts with waking up early to visit a market, inspecting the produce, and finding inspiration. The cutting, chopping, sautéing, and simmering are such joyful acts. Soon the kitchen is filled with a delightful aroma. Finally, bowls are filled with the hot concoction, and the grand finale is the first spoonful!
What’s special about this soup is, if the cauliflower is prepared the correct way, you will get your daily required serving of cruciferous vegetable. Cruciferous vegetables contain phytonutrients that help prevent DNA damage, stop the spead of metastatic cancer, and target breast cancer stem cells. Additionally, they help boost liver detox enzymes and boost immune function.
How do you prepare cruciferous vegetables for cooking?
Chop the vegetables up, wait 40 minutes, and then cook. Doing this creates the production of sulforaphane – the magic enzyme that helps heal the body!
To think this was once a colossal head of cauliflower!
Ingredients
1 large head cauliflower (any color)
1/4 cup chopped celery
1 sweet onion chopped
3 green onions cut in small pieces
3 cloves garlic
1/4 cup nutritional yeast
4 cups vegetable broth
1 cup unsweetened almond milk
1 tsp ground black pepper
1/4 tsp ground nutmeg
Directions
Preheat oven to 425 degrees. Cut the cauliflower into small pieces. Place the cauliflower and garlic on a cookie sheet lined with parchment paper. Spritz some water over the cauliflower and garlic. Roast for 15 minutes, toss, spritz with more water, and then roast for another 10-15 minutes.
While the cauliflower and garlic is roasting saute the celery and sweet onion in a soup pot using a little water.
Add the vegetable broth, roasted cauliflower, pepper and nutmeg and simmer for a few minutes.
Remove a small amount of the best cauliflower for garnish.
Puree the mixture using an immersion blender.
Add the almond milk and nutritional yeast and simmer on low for about 5 minutes.
Serve with the reserved cauliflower and cut up green onions as a garnish.
With the drop in temperature to the chilly 60’s, rain and ominous dark skies I decided to bust out the big green soup pot and declare the official start of soup season. After all it is September and, according to some meteorologists, September 1st marks the start of meteorological fall.
Of all the soups I could possibly kick the season off with – why navy bean soup? Well – it was a special request from my mother in law. When the call came in for navy bean soup in I sprung into action and hurried on over for the soup delivery. Did she like it? She LOVED it and, in fact, ate it all and requested more!
Ingredients:
1 pound dry navy beans
4 cups water
1 large Vidalia onion chopped
2 large carrots chopped
2 stalks celery chopped
2 cloves garlic minced
2 tsp. dried thyme
1/2 tsp. dried rosemary
2 bay leaves
2 tsp. ground black pepper
5 cups vegetable broth
1 cup unflavored almond milk
Directions:
Place the dried navy beans in a collander and thoroughy rinse under running water.
Put the 4 cups water in a large soup pot and bring to a boil. Put the beans in the pot and boil for two minutes stirring intermittently. Take the pot off the burner, put the lid on and let the beans soak for one hour. Pour the beans through a colander to drain the water.
Saute the onions, carrots and celery in a small amount of water in the soup pot.
Add the vegetable broth, beans, garlic, thyme, rosemary, bay leaves and black pepper and bring to a boil then reduce the heat and gently simmer for 1 hour and 30 minutes stirring occasionally until the beans are soft.
Add the almond milk.
Remove the soup from the stove and allow to cool down then puree using a hand held mixer or high speed blender.
Garnished with additional thyme and served with a Wasa crackerServed with a whole grain French baquette. Most baquette’s have zero or less then 1 gram of fat in a serving.
Sometimes in the heat of the summer there is nothing more refreshing then a nice bowl of gazpacho.
Gazpacho, originating from Spain, is a cold soup made from raw blended vegetables. Traditionally, gaspacho is an uncooked mixture of tomatoes and green pepper but it can also be a mixture of summer fruit like melons and berries or even summer greens.
The idea of a cold soup never crossed my mind until temperatures soared to 90 degrees last week. The thought of making a refreshing chilled dinner seemed incredibly appealing. It took about 10 minutes to whip this soup up in a blender and then like magic – instant dinner! I paired this soup with toasted Ezekiel sprouted 100% whole grain bread that I buttered with a little pureed avocado.
Creamy Cumber Gazpacho
Ingredients
4 large unsliced cucumbers roughly cut
1/2 avocado
1/2 cup fresh basil leaves
2 tbsp. fresh dill plus more for garnish
1/2 lemon
3-4 garlic cloves
1 tsp. ground black pepper
Vegetable broth (optional to adjust thickness of soup)
Cucumbers, avocado, basil, dill, lemon, garlic, black pepper, vegetable broth
Directions
Cut up the cucumbers and avocado
Add ingredients to a high powered blender
Blend until creamy
Add vegetable broth, if desired, for a thinner soup
Celery, along with onions and peppers, is often referred to as the holy trinity of vegetables. These vegetables often take on a supporting role in enhancing the flavor and texture of dishes but seldom take on the leading role. The distinct flavor of celery – slightly sweet, savory and aromatic – is not only the star performer in this soup but wins an academy award hands down!
Celery is comprised of fibrous ribs and darker green outer leaves. The ribs are readily incorporated in culinary dishes, but sadly, the leaves are often discarded. From a nutritional standpoint, it is the soft delicate leaves – not the ribs – that are packed with nutrition. From a culinary standpoint, it is the leaves – not the ribs – that are packed with an intense punchy flavor. To enhance not only the nutrition and flavor of this soup I use both ribs and leaves.
Is it a stalk or rib of celery? According to the USDA, a stalk means the whole bunch of celery, whereas a single piece is called a rib. One stalk of celery usually contains around 7-9 ribs.
If you see celery hearts in the grocery store it means the inner ribs from the stalk. These are lighter in color and more tender.
The darker the color of celery ribs the stronger the flavor and the higher nutritional content.
Celery is related to fennel, parsley and carrots.
The health benefits of celery, once considered hokey pokey folk medicine, has been scientifically proven. Celery contains coumarin which has calcium antagonistic properties. Coumarin prevents calcium from depositing on the walls of the coronary arteries disrupting blood supply . Celery contains a phytochemical called phthalide which relaxes the tissues of artery walls increasing blood flow and decreasing blood pressure. Celery also has a diuretic effect so it can help to remove excess water from the body. Lastly, with only 10 calories per rib celery is an excellent low-calorie food to snack on.
Ingredients:
7 ribs of celery (including leaves) chopped
1 onion chopped
4-5 cloves garlic minced
1 medium potato cubed
4 cups vegetable broth (no or low sodium)
1 1/2 cups unsweetened almond milk
1/2 teaspoon thyme
1/2 teaspoon black pepper
2 bay leaves
Celery, onion, garlic, potato, vegetable broth, almond milk, thyme, black pepper, bay leaves
Directions:
Sauté the celery and onions in 1/4 cup water until translucent (about 5 minutes)
Add the garlic and stir for 1-2 minutes until fragrant
Add the vegetable broth, potatoes, thyme, black pepper and bay leaves. Bring to a boil. Turn the heat down and gently simmer until the potatoes are tender (about 15 minutes).
Sir in the almond milk and simmer for another 5 minutes.
Remove the bay leaves then blend well using an immersion or high speed blender.
Serve piping hot and garnish with homemade Ezekiel bread croutons, sautéed onions, celery leaves or hemp seeds.
If you would like a more vibrant green soup you can add 4- 5 baby spinach leaves. I did not do this with this batch of soup.With the pretty green color it could be served as a festive holiday soup and how special it would look in red Fiesta-ware bowls! The dinnerware in this picture belonged to my grandmother and dates back to the early 1900’s.
It all started with a bunch of rainbow heirloom carrots I snatched up at Trader Joes. I mean I literally snatched up the last doggone bunch! The feeling of joy. Excitement. Happiness. To me it was like winning the freaken lottery or something. Immediately, notions of roasting those babies with warm spices and pureeing them into a comforting pot of soup raced through my head. Is this going to be a perfect Saturday or what?!
You might say – come on – get a grip on it – it’s just a bunch of carrots. Not so. Do you have any idea the blood, sweat and tears that farmer went through growing those carrots? It’s true. Heirloom carrots come from seeds that are at least 50 years old. Those seeds were handpicked by that farmer for specific traits. And heirlooms are much harder to grow which is why you rarely see them at the supermarket.
Carrots 101
In ancient times all carrots were white and grown for their leaves and seeds – much like parsley, dill and coriander are. They contain 32,000 different genes and two recessive ones contributed to a build up of carotinoids. It is believed that early farmers grew colorful carrots quite unintentionally.
All carrots are extremely nutrient dense with each color having a different nutritional profile. Orange carrots are so brightly colored because they have the highest amount of carotenoids. Red carrots get their color from high amounts of lycopene. Yellow carrots get their color from high amounts of lutein. Purple carrots get their color from high levels of anthrocyanin. White carrots are albino and not a source of carotine but contain high amounts of polyacetylenes which is an organic anti-cancer compound.
Daily consumption of potassium and sodium rich carrots can prevent plaque build up in the arteries (don’t confuse the sodium found naturally in whole foods with table salt). With their high content of carotenoids, vitamin A and C, and polyphenols, carrots help regulate cholesterol. Studies show a direct link between carrot intake and reduced risk of prostate cancer and the polyacetylenes found in carrots protect against leukemia and colorectal cancer.
Look at those long thin colorful beauties!
Ingredients
1 large bunch of heirloom carrot (tops removed)
3 sweet potatoes (peeled and cut in pieces)
4-5 garlic cloves
1 large sweet onion chopped
2 cups chopped celery
3 tbsps. peeled and chopped fresh ginger
2 cups unsweetened plant based milk
4 cups vegetable broth
2 tbsp apple cider vinegar
3 tbsps garlic powder
3 tsps Italian seasoning
2 tbsp ground cinnamon
2 tbsp rosemary
1 tsp smoked paprika
1 tsp ground ginger
1tsp ground cayenne pepper
Red pepper flakes(garnish)
Instructions
Place carrots, sweet potatoes and garlic on a cookie sheet lined with parchment paper. Spritz with water. Season with garlic powder, cinnamon, rosemary, paprika and ginger. Roast in oven set at 400 degrees for 25 minutes.
Put onions, celery, ginger, plant based milk, vinegar and cayenne pepper in a large pot and cook on medium heat stirring intermittently until vegetables are soft.
Add the roasted vegetables and broth bringing to a boil then simmer for 30 minutes stirring intermittently.
Remove from heat then puree with an immersion or high speed blender. Adjust spices as needed.
Garnish with red pepper flakes.
The smell of all those earthy warm spices and roasted vegetables permeated throughout the entire house. Sheer excitement and happiness! With red pepper flakes and croutons made from Ezekial bread With plain fat free yogurt
The inspiration behind this soup was a beautiful Le Creuset cast iron dutch oven given to me recently by my son and daughter in law. What a perfect gift, I must say, for the soup nazi that I am! Well – I wanted to make a soup that was bold and also a complimentary color to my new pea green pot. So I’m at Rainbow Farms, my new favorite hang out market in Madison, and happened across the most beautiful bunch of red beets. That’s it! Beet soup. But it’s in the 20’s and snowy here in NE Ohio so I wanted something really hearty. Then it came to me – hearty, piping hot winter Borscht!
My gorgeous bunch of red beets
There are innumerable versions of this soup which is of Eastern European origin. I sieved through many recipes and ended up using Carole Clements recipe from What’s Cooking: Soups. I did tweak it up a bit – sorry Carole. Many recipes use potatoes but I ommited this only because I wanted it on the lighter side. I also debated whether or not to keep it chunky or pureed. I really agonized over this but in the end opted to puree. Maybe next time I will do a chunky / puree combination. To season borscht you absolutely have to have dill – fresh dill – and lots of it. There is something quite amazing about the pairing of beets with dill. Something I never knew, quite honestly, until making this soup.
Borscht is a sour soup. To achieve the sourness I used lemon juice but red wine vinegar works too. I tried a small sample using both and ended up going with the lemon juice which I felt was less harsh. I also noticed something interesting about the taste – sort of sweet and sour. Then it came to me. This was because of the sweetness of the carrots.
Traditionally Borsch is served with a dollop of sour cream. To maintain compliance with the plant based theme of this website, I substituted with Silk plain almond milk dairy-free yogurt.
There are so many reasons to love the star ingredient in this soup – beetroots. Beets are low in calories but super rich in nutrients. They are loaded with fiber, potassium, magnesium and vitamins B and C. They also contain folate which is good for heart health and manganese which is good for brain function and metabolism. According to Healthline, beets have been shown to lower the risk of heart disease and blood pressure (although this effect is temporary) but a good reason to make plenty of Borscht.
Now if you’ll excuse me I am going to curl up on the couch with a nice big bowl of my Winter Vegetarian Borscht and watch the snow fall!
My pea green (the actual color is called avocado) Le Creuset dutch oven proudly showcasing the hearty ruby red Borscht!
Ingredients:
1/4 large green cabbage coarsley chopped
1 onion finely chopped
2 carrots thinly sliced
3-4 beets peeled and cubed
2 cloves minced garlic
14 oz. can peeled tomatoes in juice
6 cups vegetable stock
3 bay leaves
3 tbsp. chopped fresh dill
Juice of 1 lemon
2 tsp. ground black pepper
Non-dairy yogurt
Green cabbage, onion, carrots, beets, peeled tomatoes in juice, vegetable stock, bay leaves, fresh dill, lemon, black pepper, non-dairy yogurt
Directions:
Cover the cabbage with cold water in a pan. Boil for 3 minutes then drain.
Saute the onion in a small amount of water in a cooking pot.
Add the broth, tomatoes, carrots, bay leaf and blanched cabbage. Stir. Bring to a boil then reduce the heat and simmer for 1 hr 15 minutes or until all the vegetables are tender. Remove the bay leaves.
Allow the soup to cool slightly then transfer, small batches at a time, to a high speed blender and puree.
Return to the soup pot, add the dill, black pepper and lemon juice and stir. Add more broth or water to desired consistency. Taste and adjust seasonings as desired. Serve piping hot with a dollop of non-dairy yogurt.
Blanched cabbageAdding all the vegetablesAfter simmering for 1’15”And then the dill!Would you just look at those complimentary colors!To get the cool ribboned look of the yogurt I used a frosting decorator bottle with tip
Gazpacho: A light cold soup of Spanish origin made from raw fresh garden vegetables
Chilled Tomato Cucumber Soup
A bumper crop of tomatoes and cucumbers were the inspiration behind this soup. Well – that and several weeks of high 80 degree days with no cooling off in sight. Cold soup on hot summer days is refreshing and hydrating. This gazpacho recipe is loaded with flavor and a super fun way to make use of your home grown produce. Picking vegetables fresh from the garden means vitamin content will be at their highest and, absolutely hands down, homegrown vegetables taste a zillion times better then grocery store produce.
Don’t have space for a garden? You can still experience the joy by growing just about any vegetable and herb in containers on a balcany, patio, deck, terrace or even rooftop. Vertical hydroponic tower gardens are the latest craze for growing fresh food year round even in the basement. This year I bought whiskey barrels and my cherry and beefsteak tomatoes are thriving along with cucumbers, bell peppers and strawberries. Too soon to tell with the sweet potatoes. I also have containers with oregano, basil, chives and parsley along with mint and spearmint in the woods flowerbeds. Tending to the gardens, even small scale ones like my own, is pure joy and using the produce to create healthy eats is sheer happiness.
If you don’t have a garden go to a local farmers market. Many markets like Sandy Acres Farm in Harpersfield, Ohio pick their produce the day it sells. West Orchard is my favorite in Perry, Ohio. Located on the fertile shores of Lake Erie I swear zucchini, cucumbers, peppers, tomatoes, cabbage and corn never tasted better. Visiting local markets is not only a great outing but you’ll be sure to bring home perfectly ripe produce that is generally cheaper then the grocery store. Additionally there’s the satisfaction of supporting community and small business owners.
Not everyone can afford to buy fresh produce especially in these times of food price over-inflation. Many cities have community gardens where residents pitch in to grow and tend to the crops and then help themselves to what is available. The Life Brand Cowboy church in Painesville, Ohio opens their doors to anyone in need of fresh fruits and vegetables the first Saturday of every month. In fact, there are many other churches that offer free fresh produce programs. So check out what is available in your community.
Red peppers, cucumbers and tomatoes fresh off the vine!
Ingredients:
6 large tomatoes
12-15 cherry tomatoes
1 large (or 2 small) red bell peppers
1 large cucumber
1/2 jalapeno pepper
1 large sweet onion
2 cloves garlic
1/2 cup balsamic vinaigrette
1 lime
1/4 cup date syrup
1 tsp. ground black pepper
Directions:
Peel the tomatoes by cutting an “X” at the bottom and remove the core. Place them in a pot of boiling water for one minute. Transfer the tomatoes to a bowl filled with ice water for another minute. The peels will easily slide off using your hands.
This year most of my tomatoes developed brown zipper lines. They are still delicious but definitely not going to win blue ribbons at the state fair! In my research it seems this may be due to uneven watering.Boil for one minuteSetting the tomatoes in a bath of cold water cools them down so peels are easily removed by hand
Peel the cucumber, cut in half lengthwise, scoop out the seeds and then cut in small pieces.
Chop the onions and red bell pepper
Mince the garlic and jalapenos
Place everything in a large bowl and stir together
Just look at all the vibrant colors and the vitamins, minerals, antioxidants and fiber associated with those colors!
Cut the cherry tomatoes in half and place in a bowl. You may choose to remove the seeds but I did not. Add the balsamic vinaigrette, juice of one lime, date syrup and black pepper. Stir. Marinate for at least 2 hours to let the tomatoes soak up the flavors.
Puree into a smooth, creamy mixture.
Cherry tomatoes are the sweetest tomatoes which is what makes this gazpacho special. But the real hidden gem in this soup is the date syrup which, by the way, is a completely whole food plant based natural sweetener. It can be tricky to find but lately I’ve been lucking out at Meijers. The pureed cherry tomato mixture. It was difficult doing the taste test without wanting to eat the whole doggone thing!
Puree half of the tomato / cucumber mixture in a high speed blender or food processor. Combine the pureed vegetable mixure and the pureed cherry tomato mixture with the rest of the cut up vegetables.
If you prefer a chunky, salsa like gazpacho then omit pureeing half of the tomato cucumber mixture. I would still puree the marinated cherry tomato mixture though.
This Chilled Tomato Cucumber Soup has become my new summertime favorite and I hope it becomes yours too. So long as the tomatoes and cucumbers keep on growing I will continue to whip up more and more batches. The best of health to all my friends!
Enjoyed eating this soup outside on a candlelit deck on a balmy 90 degree evening with crickets chirping and toads croaking. My husband is always skeptical of my plant based meals but he gave this soup an A+. Garnished with freshly picked oregano. I think some chunks of avocado on top would have also been a good idea for some added healthy fat (especially if this was the main meal).
The inspiration for this soup was a big huge indoor basil plant gifted to me by my son and daughter-in-law and a bumper crop of zucchini. Yep we are in the thick of zucchini season here in Ohio. For weeks I have been thinking about how I would concoct a soup using these two star ingredients and decided to practice the KISS principle – keep it simple stupid. Because zucchini is high in fiber – 2 grams in one medium zucchini – it is quite filling in and of itself. So this simple little soup contains only 5 modest ingredients. Zucchini is also 90% water which is why is cooks so quickly. So making this soup takes a mere 30 – 45 minutes including prep time. The result is thin, light and refreshing while delivering mega nutrients and vitamins. There’s more good news. Zucchini is a superfood rich in the anti-oxidants lutein and zeaxanthin the majority of which is found in the skin. Both of these anti-oxidants protect the eyes from free radical damage caused by exposure to oxygen and light.
I was recently describing lean, clean, green eating to a patient who made an interesting comment, “it’s like buying an extra life insurance policy.” Well I never really thought of it that way but you are right on the money Adella!
The gifted basil plantServed piping hot or chilled this soup is sure to be a hit at your next garden party!
Ingredients
3 large zucchinis unpeeled and cut in pieces
1 cup fresh basil leaves
1 medium sweet vidalia onion chopped
5 cloves garlic minced
4 cups sodium free vegetable broth
3 tsp. ground black pepper (more or less to taste)
1 cup cooked whole wheat rotini pasta (optional)
Zucchini, basil, vidalia onion, garlic, black pepper and vegetable broth
Directions
Saute onions and garlic in a soup pot using 4-5 tbsp. water on high until onions become translucent.
Pour in the vegetable broth and add the zucchini. Cook until the zucchini are tender (usually about 10 minutes tops).
Add the black pepper and basil, stir on low heat until the basil is wilted.
Puree the mixture in a high speed blender or food processor small batches at a time. Note: you may like your soup hot but your blender does not. Allow the mixture to cool down a bit before blending. Fill up only halfway and please make sure the lid is on tightly. When finished, remove the center cap to allow the steam to escape then, very slowly, remove the lid. Learn from my mistakes!
Return mixture to the soup pot and heat back up again.
If you are looking for a more filling soup then add a small amount of the cooked rotini to the bowl before ladeling in the soup. I added a smidgen of dill to the rotini which gave it a nice additional flavor. I also added a tiny bit of red pepper flakes as a garnish which gave it a nice little kick.
Oh my goodness – the sweet perfumey smell of basil cooking in the soup is heavenly. The reason basil smells so good is a volatile, aromatic compound called eugenol. Eugenol is an oil which can be extracted from the leaves and is one of the most powerful antioxidants and free-radical scavengers!This little $10.00 Cuisinart garlic press has been a treasured member of the family for many years now. Some people love to mince garlic like Emeril Lagassi but I, for the life of me, have never mastered that art.I mean look at how beautiful and made with summer garden fresh ingredients.With a small amount of rotini although honestly this soup is filling enough without.Leftovers the next day for lunch were served with avocado spread on a whole wheat wasa cracker. I spritzed a little lime juice in the soup which gave it an even more delightful taste.
There is something so special about this soup. It is a beautiful mix of green vegetables and herbs. It is surprizing light and delicate with an appealing color and aromatic flavor. It is earthy and speaks all things healthy. Served piping hot or as a gazpacho, this soup makes an elegant light main course.
Spring Green Herb Soup with Roasted Garbanzo Beans
Ingredients
3 scallions cut in pieces (use the entire scallot)
1 large bunch of fresh broccoli (cut in pieces and disgard the hard stems)
2 cups fresh spinach
1 cup fresh parsley
1/2 cup fresh basil
1 avocado (cut in pieces)
4 cups vegetable stock
1 15.5 oz. can garbanzo beans drained (I use Bush’s reduced or no sodium)
2 tsps. black pepper (or more depending on preference)
1 cup fat-free plain Greek yogurt
Directions
Line a cookie sheet with parchment paper or a silicone mat and place the garbanzo beans on top. Roast in a 425 degree oven for approximately 20 minutes or until the beans are slightly browned and split open. Set aside.
Place the scallions in a soup pot with 1/4 cup of water and saute until softened.
Add the broccoli and vegetable both and simmer until broccoli is soft.
Add the spinach, parlsey and basil and cook until the spinach is wilted.
Remove from the stove and set aside until the mixture cools a bit. Add the avocado. Slowly pour into a high speed blender, a little bit at a time, and puree.
Pour the mixture back into the soup pot. Add the black pepper and roasted garbanzo beans and stir. Add 3/4 cup fat-free greek yogurt.
Serve the soup piping hot and garnish with a small amount of the remaining yogurt and parsley.
The roasted garbanzo beans give this soup substance but are also a great snack when spinkled with red pepper flakes, cajun seasoning, black pepper, garlic or onion powder. These are best eaten right out of the oven when they are the crispiest. Adding the garbanzos to the soupAdding with fat-free plain greek yogurtThis soup is 100 percent delicious! Enjoying leftovers the next day. This time I added red pepper flakes and paired it with a few multigrain wasa crackers.
Just look at those colors! This bowl was leftovers from yesterday. I garnished it with a little avocado and had it for lunch on the sunny deck (even though it was only 50 degrees today).
Look at that vibrant purple color!
I love red cabbage! Aside from the fact that I love the color, it happens to be one of the most nutrient dense vegetables on this planet and with many medicinal properties. It is rich in sulforaphane (a sulfur compound) which is a powerful cancer and inflammation fighter. Yes, sulfur rich foods make farts smell like rotten eggs. Look at this as a minor inconvenience compared to the powerful preventative and healing properties of this absolutely amazing vegetable.
Red cabbage contains anthocyanins which give cabbage it’s vibrant color. Anthocyanins are powerful antioxidants which lower the risk of heart disease. There are studies which confirm that regular consumption of red cabbage helps lower blood pressure and the risk of heart attacks.
Red cabbage contains calcium, manganese, zinc, vitamin C and K. These nutrients are helpful in maintaining healthy bones and protecting bone cells.
While red cabbage is good to eat it is also a great source of kitchen chemistry fun. Remember good old high school chemisty 101 and using cabbage as a pH indicator? Baking soda (base) turned it blue. Vinegar (acid) turned it pink. Water (neutral) turned it purple. You can turn making this soup with a child into an amazing little chemisty lab. It is a great source of entertainment when the vinegar is added and the soup turns from purple to red – pink (depending on how much you add) and then adding the almond milk magically turns it violet. It is a great source of entertainment with teachable opportunities for children and might also encourage little Ralphie or Suzie to love eating this rediculously healthy veggie!
Ingredients
1 medium head of red cabbage roughly chopped
1 large or 2 small potatoes peeled and cubed
1 medium onion chopped
4 cloves of garlic minced
3 tbsps. red wine vinegar (more or less depending on personal taste)
4 cups vegetable stock
1 cup unsweetened plain almond milk
1 tbsp. fresh ginger minced
1 tbsp. ground black pepper
2 tbsps. chopped fresh dill (dried if you don’t have fresh)
Directions
Saute the onions and garlic in a small amount of water until onions are translucent.
Add the cabbage, potatoes, ginger and black pepper until the cabbage softens (about 10 minutes) stirring intermittently.
Add the vegetable stock and simmer for approximately 30 minutes or until the potatoes are nice and soft.
Turn off the heat and allow the mixture to cool somewhat. Add small amounts at a time to high speed blender and puree. Return pureed mixture to the soup pan. Add the red wine vinegar and stir on high heat for approximately 2 minutes.
Stir in the almond milk and dill. Serve piping hot with Wasa crispbread, your favorite sandwich wrap or a salad.
The potatoes add to the creaminess of this soup and the starch is a natural thickener.
Depending upon how much acid or base you add this soup can turn anywhere from mauve, violet, lavender, grape or plum.
