World’s Most Nutritious Vegetarian Vegetable Soups

By: Ron Lagerquist

Home-made soup is one of my favorate meals after a long winter hike. It’s hot, filling, and low in calories. 

Cornucopia Vegetable Soup

Serves 20

First step (broth)

12 cups water Tbs. oregano
1 tsp. sweet basil 3 onions
2 Tbs. soya sauce tsp. marajam
5 cloves of garlic
2/3 cup simulated chicken base

Second step

1/2 cup Quinoa 1/4 cup Sucanat
1/2 cup lentils

Third step

6 carrots 1 cup cabbage
1/2 turnip 5 stocks celery

Fourth step

1/2 head cauliflower. 1 lb. green beans
1 lb. fresh or frozen peas 1/2 lb. mushroom
1 green pepper

Last step

1/2 Good Tasting Yeast. 1 can tomato paste

Finely process onions and garlic. Add all ingredients of first step to cold water and bring to boil for ten minutes before adding second step. Taste broth, then add second list of ingredients and allow to simmer while preparing third group of vegetables. After 15 minutes, add third group of vegetables. We process our vegetables very fine but you might like larger, bite-sized pieces. After 5 minutes of simmering, add fourth set of ingredients and allow to simmer for another 20 minutes. Turn off heat and mix in tomato paste. Let stand for one hour, and then mix Good Tasting Yeast or miso.

This is a great introduction to making vegetable soups. We encourage you to be inventive. Try new spices and different vegetables, inventing your own unique blend of flavors. Vegetable soup can keep up to two weeks in the refrigerator, making a quick convenient meal for a busy lifestyle.


The Tasty Tomato Base Soup

4 cups fresh tomato juice
1 bay leaf
2 garlic cloves
1/2 tsp. dill seed
1/4 tsp. basil
1/4 tsp. oregano
4 Tbs. fresh parsley
pinch black pepper
pinch sea salt
2 Tbs. onion

Finely chop onion and garlic. Add all seasonings to tomato juice and let stand in refrigerator 1 hour. Heat mixture and remove juice before boiling. Strain and serve. The less tomatoes are cooked the better because increased cooking makes them acidic and hard on the stomach.

This is also a base in which you can add raw vegetables of your choice. Pour one inch of water into the pot and add finely diced vegetables. Simmer for 5 minutes at the most and add our Tasty Tomato Base Soup and warm. This is a healthy delicious meal that makes 4-6 servings.

Instant Cup Ahh... Soup

Serves 6 

4 cups water
1/2 cup mushrooms
3 Tbs. simulated chicken base
1/2 cucumber
2 cups Romaine lettuce
1 tomato
1/2 cup firm tofu
1/2 tsp. onion powder
1/2 tsp. garlic powder

Slice thinly cucumber, mushroom and Romaine. Romaine can be substituted by any green leafy vegetables such as cabbage. Never cook spinach because the iron becomes indigestible and the oxalic acid crystallizes in to oxalic acid a compound that is harmful to the kidneys. Cube tomato and tofu. Add all ingredients to water and allow to simmer for 5 minutes and serve. In ten minutes you can have a mug of nutritious full bodied soup that is far better for you than "Cup a Chemicals" found in your supermarket.

Heart Beet Soup

Serving 4

6 medium beets
1 tomato
1/2 tsp. oregano
1 Tsp. cumin
2 cloves garlic
1/2 tsp. black pepper
1 onion
pinch sea salt
1 stalk celery
1/2 tsp. sweet basil
1 Tbs. Worcestershire sauce

Juice beets and tomatoes. Process garlic, onion and celery till fine. Add all ingredients to juice and simmer for 8 minutes. Frothing will occur during the first 4 minutes. Whisk froth into soup. This is wonderful delicate flavors you will ever taste in a soup. You can spice this soup up by adding an extra tablespoon of Worcestershire sauce and a pinch of chili pepper. Mushrooms would also be an excellent addition.

Related Articles: World’s Most Nutritious Vegetable Recipes

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