Slow Cooker Greens, Beans, and Tempeh Sausage Soup

 Slow Cooker Greens, Beans, and Tempeh Sausage Soup

Soup doesn't get any more soothing than this nourishing Slow Cooker Greens, Beans and Tempeh Sausage recipe. The star ingredients all help to support healthy blood sugar control, and with a cornucopia of phytonutrients, you’ve got some serious plant-power to help keep even the worst health ailments at bay! If you agree that nothing beats a warm and hearty bowl of soup then we’re pretty certain that this recipe will not disappoint!

Serves: 6
Prep Time: 20 minutes
Cook Time: 4 hours
Total Time: 4 hours 20 minutes

Ingredients

• 1 batch tempeh sausage (link in Chef’s Notes)
• 1 cup organic celery (sliced)
• 1 cup carrots (thinly sliced)
• 1 ½ cups butter beans (home-cooked or BPA-free canned)
• 2 cups napa cabbage (thinly sliced)
• 2 cups organic Swiss chard (or kale, stems removed, thinly sliced)
• 1 Tbsp fresh thyme leaves
• ½ tsp garlic powder
• 1 tsp ground turmeric
• 4 cups vegetable broth (unsalted, preferably homemade)
• salt (optional, to taste)
• ground black pepper (optional, to taste)
• 4 lemon wedges

Directions

1. Make the tempeh sausage and set aside.
2. Add the celery and carrots to your slow cooker and sauté for 5 minutes, if that’s an option. If it’s not an option, skip to step 3.
3. Add all ingredients, including the tempeh sausage, and except the salt, pepper, and lemon wedges, to the slow cooker and cook on low for 4 hours.
4. Once it’s finished cooking, taste for seasoning, salt and pepper, if desired. Divide between bowls and serve with lemon wedges.

Chef's Notes

Substitutions
Substitute another white bean of choice in place of butter beans.

Instead of napa cabbage, use another type of cabbage (red or green) or another leafy green of choice.

Substitute kale, collard greens, or spinach for the Swiss chard.

Instead of thyme, use fresh minced rosemary.

Prep Ahead
Prepare the Tempeh Sausage ahead of time and store in an airtight container in the refrigerator for up to 5 days or freeze for up to one month.

Stovetop Directions
Heat a large stovetop pot on medium-high heat and add the celery and carrots, cooking for 2–3 minutes until the celery starts to soften. Add the tempeh sausage, beans, napa cabbage, Swiss chard, thyme, garlic powder, turmeric, and vegetable broth. Stir to combine and turn the heat down to low, cover ¾ of the way, and cook for 45 minutes.

Storage
Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to one month.

From: FRN

The Ultimate Immune-Supporting Soup

 The Ultimate Immune-Supporting Soup

This savory, immune-supporting soup is filled with powerful spices and nutrient-dense plant ingredients that are so tasty that you’ll delight in the chance to build up your immunity with gut-healthy ingredients. Complete with herbs and spices, cruciferous veggies, and plant-based protein, The Ultimate Immune-Supporting Soup can help you feel well-supported and healthful year round!

Serves: 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

Ingredients

• ¾ cup leek (white and light green part of the stalk only, thinly sliced)
• 2 tsps mustard seed
• 2 medium garlic cloves (minced)
• 1 inch ginger (peeled and minced)
• 1 small head cauliflower (leaves removed, cut into 1” florets; about 4–5 cups)
• 2 tsps ground turmeric
• 1 Tbsp ground cumin
• ½ tsp salt (optional)
• ground black pepper (optional, to taste)
• 3 cups vegetable broth (unsalted, preferably homemade)
• 1 cup coconut milk (light)
• 15 ounces chickpeas (home cooked or BPA-free can, drained)
• 2 cups organic kale (destemmed, chopped)
• ¼ cup cilantro (optional, chopped)
• 1–2 dashes cayenne pepper (optional)
• 1–2 dashes smoked paprika (optional)

Directions

1. In a large pot, heat a large stockpot over high heat. Add the leek and mustard seeds. Cook for 2–3 minutes, stirring, until the leeks are translucent.
2. Turn the heat down to medium and add the garlic, ginger, cauliflower, turmeric, cumin, and salt and pepper, if using. Sauté to toast the spices lightly, 1–2 minutes. Deglaze the pan with 2–3 tablespoons of water or vegetable broth as needed to keep the vegetables from sticking.
3. Add the vegetable broth.
4. Bring to a boil, then reduce the heat to a simmer and cook until the cauliflower is tender, about 10 minutes.
5. Stir in the coconut milk, chickpeas, and kale. Heat through until the kale is slightly wilted.
6. Taste for more salt and pepper, if desired.
7. Divide between bowls and serve with chopped cilantro, a dash of cayenne pepper and a dash of smoked paprika, if desired.

Chef's Notes

Substitutions
In place of leek use onion or shallot.

Use white beans or another legume of choice instead of chickpeas.

Use your favorite organic leafy green in place of kale, such as spinach, mustard greens, or bok choy.

Instead of cilantro use parsley or chives.

Storage
Store in an airtight container in the refrigerator for 5–7 days or in a freezer-safe container for up to 30 days.

From: FRN

Soup - Green Split Peas

Did you know that Green Split Peas are a protein power house?! 12g protein per 50g (1/4 cup) of dry split peas!
Try our Winter Green Split Peas Soup and you will feel warm :) and really nourished!

INGREDIENTS:

• 5 carrots, chopped

• 1 onion, chopped

• 1/4 green cabbage or 1 zucchini, chopped

• 1cup of dry Green Split Peas

• 1 garlic clove. chopped

• 1 piece (about 1 cm2) ginger

• water

• 25g olive oil, coriander, salt and pepper to taste

INSTRUCTIONS:
Rinse the Split Peas throughly under cold running water.
Cook in pressure cooker with 2 cups of water, for about 10min. Combine all other ingredients, except the olive oil, salt and pepper, in a pan with water 1cm above the vegetables. Cook for 15min after boiling. Add the olive oil, salt and pepper. Add the cooked Split Peas (they must be like a pure) to the vegetable mix. Blend it well. If desired serve it sprinkled with coriander.

Soup - Butter Bean Soup

INGREDIENTS
4 chopped celery stalks
4 chopped carrots
1 chopped onion
2 garlic gloves
2 cans or 4 cups cooked butter beans
1 can diced tomatoes
3 tbsp sorghum flour
water
2 tbsp olive oil
salt, peper, spices

INSTRUCTIONS
In a pressure cooker add celery, carrots, onion, garlic, water. Cook for 3min. Add beans, tomatoes, flour, salt, paper and spices and cook with pressure cooker open for 1-2 more min. Turn of stove and add the olive oil. Mix it well.

Easy, Nutritious and Delicious!
Enjoy!

Soup - Lentil Vegetable

We loved this nutritious and delicious soup! I adapted it from a Forks over Knives recipe, and also significantly decreased the cooking time by using a pressure cooker.

INGREDIENTS:

• 4 carrots, finely chopped

• 2 sweet potatoes, finely chopped

• 2 small onions, finely chopped

• 1/4 green cabbage, finely chopped

• 1 16-ounce bag brown/ green lentils

• 1 15.5-ounce can diced tomatoes

• 9 cups water

• 1 cup pumpkin pure

• olive oil, salt and pepper to taste

INSTRUCTIONS:
Combine all ingredients, except the pumpkin pure, and cook in a pressure cooker for about 6 minutes. Add the pumpkin pure and cook it for another minute. Season to taste with olive oil, salt and pepper.

Soup - Tomato, carrots and sweet potato

Ingredients
100g onion
1 garlic cloves
100g carrots in pieces
30g olive oil
50g sweet potato in pieces
950g rip tomato
water if needed
salt
spices

Instructions
1. Place in blender the onion, garlic and carrots. Blend. Transfer content to a pot.
2. Place in blender the sweet potato and half of the tomatoes in pieces. Blend for 20 seconds at high speed. Transfer content to pot.
3. Place the other half of the tomatoes, salt and spices in blender. Blend for 40 seconds at high speed. Transfer content to pot. Let cook for 20 min. Stir frequently.
4. Add olive oil and stir. 
5. Serve with fresh basil, parsley or other herb on top. 

Suggestion: Add on top some healthy toasted bread in pieces.

Soup - Tomato

Ingredients
1 onion
2 garlic cloves
30g olive oil
750g rip tomato
650g water
salt

Instructions
1. Place in blender the onion and garlic. Blend. Transfer content to a pot.
2. Add the olive oil and cook for 5 min. Stir frequently.
3. Place in blender the tomatoes in pieces. Blend for 15 seconds at medium speed. Transfer content to pot.
4. Add water and salt. Let cook for 25 min. Stir frequently.
5. Let it cool down a bit. Place it in blender. Increase progressively the speed and blend for at least 30seconds at a higher speed.

ATTENTION: Be careful to not burn yourself! Wait 3-5 seconds before opening the blender to stabilize the liquid.

Suggestions
- Stem green beans in peaces and add to the tomato soup.
- Add a poached egg per person to the soup.

Soup - Gaspacho (raw cold tomato soup)

Ingredients
1000g rip tomatoes with skin
1 small red bell pepper without seeds
1 garlic clove
20g onion
1 small cucumber partly pealed
20 g vinegar
salt
50g olive oil
cold water or ice as needed

Instructions
1. Place all ingredients in blender except olive oil and water.
2. Blend at high speed for about 3 min
3. Add the olive oil and some water or ice cubs. Blend at lower speed for some seconds.
4. Eat cold.