Tag Archives: vegan soup

Customizable Recipe For Your New Year’s Resolution

tortilla soup with taquitos

It’s that time of year again.   Maybe you overindulged a bit over the holidays, even if you didn’t ,  you still might be looking to lighten up your menus and reduce your calorie / carb / gluten / meat or ????  intake.  Your family may be with you in that resolution, or maybe they aren’t fans of your new “Fitness Pal“.  Whatever the circumstance, I have a great solution that you can make ahead, enjoy all week, and customize to please everyone.  

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Black Bean Soup

I highly recommend using dried black beans for this soup.  However, canned beans can be substituted if you would like to make this soup quickly.  You may think the quantity of spices looks high.  I have found that black beans tend to require a heavier hand with the spice jar if you really want to taste the flavor of the spices.  

I like to garnish with cilantro lime crema, and pico de gallo or mango cucumber salsa.  However, any of the following would make terrific garnishes: crumbled tortilla chips, minced red onions, pickled onions, diced avocado, sour cream, freshly squeezed lime, cheese, cilantro . . .

 black bean soup

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Muligawtawny Soup


Muligawtawny Soup

This delicious and hearty vegan soup is great in any season.


  • 1 TBSP coconut oil I love the flavor of coconut oil in this dish, but a neutral vegetable oil, butter or margarine will work as well.
  • 1 carrot finely chopped
  • 1/2 large yellow onion finely chopped
  • 1 rib celery finely chopped
  • 1 small granny smith apple peeled and chopped
  • 1 jalepeno minced (exclude seeds and membrane of pepper for a less spicy soup)
  • 2-3 cloves garlic depending on taste
  • 2 inch knob of ginger grated
  • 1 TBSP curry powder
  • 1/2 TSP cumin
  • 1/2 TSP garam masala
  • 11/2 cups red lentils
  • 5 cups vegetable broth**
  • 1/2 cup coconut flakes or white rice* optional
  • 1/2 cup lite or full-fat coconut milk
  • salt and pepper to taste
  • chopped cilantro and red onion for garnish


  • Heat coconut oil on medium heat and add carrot, onion, celery, apple and jalepeno.
  • Sweat vegetables for 5-10 minutes until starting to soften, then add a generous pinch of salt, garlic, ginger, curry, cumin and garam masala. Cook for another 2 minutes until spices are fragrant.
  • Add lentils and vegetable broth, stir to combine, and bring to a low boil.
  • Add rice or coconut flakes (if using).
  • Cover and simmer for 40 minutes until vegetables and lentils are soft.
  • If you like a smoother texture, puree soup using an immersion blender, food processor or blender.
  • Garnish with cllantro and red onion and serve.


*I prefer long grain white rice or basmati rice in this dish
**I like Better Than Boullion No Chicken Base
Peel and freeze ginger for storage and easier grating. When fresh ginger is needed, remove ginger from freezer and grate using microplane or fine box grater