Summer is about to begin and it’s the start of allergy season. There are times that you just want to come home and eat a hearty soup to make you feel energetic and refreshed. We’re going to showcase two delicious and nutritious soups that are easy to cook, has affordable ingredients and can serve a lot of people. We hope that you add it to your vegan meal plan and that you enjoy them as much as we did!
Vegetable Lentil Soup
The first soup we are going to talk about is the Vegetable Lentil Soup. It is simply delicious and is loaded with lots of vegetables and spices to give you the nutrients you need for the day. This recipe takes about two hours to prepare and cook and can have up to 20 servings.
Benefits of Vegetable Lentil Soup
Carrots and potatoes are rich in vitamin A and beta carotene with helps improve vision. It’s an anti-oxidant that protects the body from UV rays, reduces the risk of heart disease and stroke and prevents infections plus it also gives a healthy glow on skin.
Ginger has gingerol which is used to help in digestion, fight flu and the common cold, nausea and indigestion.
Most of the vegetables in this meal can help support your immune system by fighting cell-damaging free radicals and reduces the risk for cardio-vascular diseases and even cancer.
Turmeric has curcumin that helps reduce cholesterol levels, gives relief for inflammation and joint pain plus enhances liver function.
Curry powder helps in the prevention of cancer, protects the immune system and boost bone health.
One small fresh ginger root
1 large onion (diced)
5 medium carrots and potatoes (chopped)
1 large sweet potato (chopped)
4 medium cloves of garlic (minced)
3 cups of red lentils
1 teaspoon of curry powder
1 teaspoon turmeric
Salt and cayenne pepper
1 tablespoon of dry seaweed mix (optional)
- Boil water in a pot.
- Add the lentils.
- After a couple of minutes, add onions, carrots, potatoes and sweet potato. Make sure that they are washed first before placing them in the pot.
- Add ginger and the 3 cloves of garlic.
- Add the spices (turmeric, curry powder). Use salt and cayenne pepper as desired.
- Cook the vegetables, ginger and garlic for 30 minutes or if you see it’s already cooked. Remove them from pot and let it cool for 20 minutes.
- Mixed the cooled vegetables with ginger and garlic in batches with generous amount of water.
- Reheat the ingredients in the pot.
- Add the remaining garlic and add salt if desired.
If you would like to use the seaweed, reconsititute them in 2 cups of boiling water and let it cool for a few minutes. After several minutes, add it along with the vegetables.
Fresh Tomato and Avocado Soup
Who says soups can only be hot? You can keep this soup chilled and you can even add ice cubes in the cold water. It’s a refreshing alternative to homemade soups and one that you can add on your vegan meal plan if it’s very hot. Preparation and cooking time is estimated an hour and it can serve up to four hungry people.
Benefits of Fresh Tomato and Avocado Soup
Avocados are loaded with fiber and potassium and is packed with disease-fighting anti-oxidants.
Tomatoeshelp reduce the risk of hypertension, diabetes, skin problems and urinary tract infections. It helps promote better eyesight and good gut health.
Cucumbers keep you hydrated and flushes out toxins in your body. They also aids in weight loss and keeps your skin healthy.
Cumin aids in immunity and digestion. It also reduces insomnia, respiratory disorders, asthma, skin disorders and stops the common cold.
3/4 teaspoon salt
1/2 teaspoon cumin
2 tablespoon olive oil
1 clove garlic
1/4 small red onion
2 medium avocados
1 medium tomato
1/4 small seedless cucumber
1/4 small red bell pepper
1 tablespoon red wine vinegar
13 teaspoon cayenne pepper
- Mix all ingredients except avocado in a large bowl.
- Using a potato masher, mash lightly.
- Mix in one cup of water.
- Cover and chill in the fridge for at least one hour (at the most 6 hours).
- Stir in the avocado. Add ice cubes if desired.
- Serve well.
Soups are a quick meal that may be in differnt forms, so don’t be afraid to mix and match any vegetables or other ingredients if you feel that it’s missing the oomph you want in your dishes. One great thing about soups is that it’s easy to cook and you’ll definitely feel full once you eat them.
Soups is mostly served hot but just like our second recipe, you can also serve it cold. These are great soup recipes that can be added to your vegan meal plan at any season.