Soup doesn’t have to be complicated; it is simple and scrumptious, hearty and nourishing, and always comforting. Once you make homemade soups part of your culinary routine, I think you’ll agree; to feel safe and warm and loved, all you really need is soup! These three soups are favorites and a sure way to go on a chilly winter’s day.
This roasted yam and fennel soup meets all the above criteria. Yams (which are similar in appearance to sweet potatoes but are not even in the same family) are an excellent source of energy. Mainly composed of complex carbs and soluble fiber (think low glycemic index), yams are chocked full of Vit B –complex, Vit C, anit-oxidants, minerals, calcium, potassium and iron. Fennel packs an extra dose of dietary fiber, anti-oxidants, minerals and vitamins. The feathery tops of fennel bulbs—the fronds—are equally nutritious and add that slightly sweet, gentle anise flavor. As an added bonus it is considered an aphrodisiac in many parts of the world.
Toss the yams in 2 T extra virgin olive oil and 1/2 t salt and roast for 30 minutes at 350°. Toss the fennel, fronds, and onion in 2 T evoo and roast for 15 minutes. Blend the roasted vegetables, water, ginger, 2 T sea salt and the black pepper in a Vitamix or food processor. Garnish with a drizzle of evoo and two raw fennel fronds.
Sunchokes or Jerusalem artichokes are the root of the sunflower. They are a great source of fiber because of the high amount of inulin. Benefits include normalizing metabolism and strengthening the immune system. Turmeric is a natural anti-inflammatory, high in curcumin, a substance high in antioxidant properties. The raw cashew and coconut milk contain good healthy fats and proteins.
Wash and scrub the sunchokes thoroughly. Chop sunchokes and toss with 2 T evoo, pinch of salt and black pepper. Roast for 25 minutes at 350°. In a soup pan, sautee 2 T evoo, chopped celery, garlic and onion for 10 minutes on medium heat. Turn off heat until sunchokes are ready.Add roasted sunchokes along with all the rest of the ingredients to your pan and simmer on low for 15 minutes. Using a Vitamix, blend in batches until creamy. Adjust for seasoning if needed. Top with a drizzle of evoo and your favorite toasted nuts!
Roast tomatoes for 25 minutes at 400°. Roast bell peppers until skin is charred and soft (about 40 minutes at 400°, turning half way thru cook time. Peel and remove the stem and seeds from the peppers. When cooled, blend tomatoes with the peppers. In a large pot with 1/4 cup coconut oil cook down celery, garlic, ginger, onions, leeks, carrots, and lentils with 1 tsp salt and 1/2 tsp pepper. Cook ingredients until vegetables are slightly translucent and lentils are slightly browned. Add the roasted veggie puree, chicken stock, coconut milk, mushrooms, chicken and rest of spices. Simmer for 20 minutes. Top with scallions. This soup is great on the 2nd day!