Welcome to K. Anderberg's "Health is Wealth Cookbook" - SOUP RECIPES

Soup is a meal in a pot, basically. Soup is especially comforting in the winter, when we get cold outdoors and the warm soup inside is soothing. But even in summer, cool soups are soothing too! Soup is something that can be made from what you have around most often, which is a large part of its appeal as a food.

EASY POTATO SOUP
This soup is easy to make and tastes great!

Ingredients:
2-3 cups broth or water
4 small potatoes, peeled and cubed
1 onion, finely chopped
1 heaping teaspoon dill weed
1 sliced leek (optional)
Tamari or soy sauce to taste
1 teaspoon-1 Tablespoon white flour (the more flour, the thicker the soup will be)
1 1/2 Tablespoons nutritional yeast
1 1/2 cups milk (cow's, soy, nut)
2 Tablespoons fresh parsley and/or chives and/or green onions, chopped/sliced

Put water/broth in large saucepan with the potatoes, onion, dill, leek, and tamari. Bring to a boil, then lower heat and simmer, covered, until the potatoes are soft, about 20 minutes. Put the soup in a blender once the potatoes are done, or you can just mash them in the pot with a folk, depending on how smooth you want the soup to be. In a bowl or cup, mix the nutritional yeast and flour. Then add the milk to the yeast/flour and mix well. Pour into the potato soup and stir. Slowly reheat to desired serving temperature. Top with the sliced green onions/chives and chopped parsley.

BLACK BEAN SOUP
1 1/2 c. black turtle beans ** 1 t. oregano ** 1 1/2 quarts water ** 1/2 t. savory ** 2 T. oil ** 2 t. salt ** 1 carrot ** 1/8 t. pepper ** 1 onion ** 1 potato ** juice of 1 lemon ** 2 stalks celery ** 1/2 lemon, thinly sliced ** 1 bay leaf ** pinch garlic powder
Soak the beans in about 2-3 times as much water as beans overnight. Drain in morning. Then cook with 1 1/2 quarts water and 1 T. oil. Simmer 2 hours until beans are tender. Then saute the pnion in the other T oil, and add celery. Grate the potato and carrot and saute them too. Add the saute to the beans along with all the seasonings except the lemon juice and slices. Add the lemon slices and juice close to serving time.

GREAT VEGETABLE SOUP STOCK
I cannot stand the taste of canned soup stock. It all tastes strange to me, and ruins the soup. So I make my own. Make a pot of stock, then you can use it in all your recipes, from the water in biscuits to the stock in all kinds of soups and casseroles.

1 leek, sliced in a few thick slices
3 potatoes, unpeeled and quartered
3 carrots, sliced
6 celery stalks, chopped
2 medium zucchini, chopped
1 large onion, cut into eighths
6 mushrooms, sliced (optional)
8 cloves garlic, peeled and cut in half
10 peppercorns
1 teaspoon dried thyme
6 sprigs fresh parsley, chopped
3 bay leaves
1 gallon water

Cut veggies and put into a pot with 1 gallon water. Bring to boil then reduce heat to low and simmer an hour, covered. Then take cover off, and simmer 45 minutes more. Strain the veggies out of the broth and set aside to be used in recipes and soups. Stock can be refrigerated up to 4 days or frozen up to 4 months. You can use different combinations of veggies depending on what you have on hand. Each blend will taste slightly different.

BLACK BEAN SOUP
1 1/2 c. black turtle beans ** 1 t. oregano ** 1 1/2 quarts water ** 1/2 t. savory ** 2 T. oil ** 2 t. salt ** 1 carrot ** 1/8 t. pepper ** 1 onion ** 1 potato ** juice of 1 lemon ** 2 stalks celery ** 1/2 lemon, thinly sliced ** 1 bay leaf ** pinch garlic powder
Soak the beans in about 2-3 times as much water as beans overnight. Drain in morning. Then cook with 1 1/2 quarts water and 1 T. oil. Simmer 2 hours until beans are tender. Then saute the pnion in the other T oil, and add celery. Grate the potato and carrot and saute them too. Add the saute to the beans along with all the seasonings except the lemon juice and slices. Add the lemon slices and juice close to serving time.

BREWER'S YEAST NOODLE SOUP
Good, Nutritious, and Filling! Prepare or use leftover macaroni/pasta or rice, 2 c. cooked noodles, or 1 1/2 c. cooked rice for this soup. Saute one diced onion in 3 T. oil, until soft. Boil 5 cups of water at the same time. Add the boiling water to onions, along with 1 t. salt, 1/8-1/4 t. pepper, 1/4 - 1/2 t. celery seed, 1/4 c. dried TVP (Texturized Vegetable Protein, available in bulk at most health food sections in grocery stores), 1/4 c. fake chicken bouillon or t. Dr. Bronner's Seasoning Salts, 1-3 t. soy sauce. Simmer for 5 minutes. Then add cut up vegetables such as carrot slices, broccoli, kale, cabbage, spinach, and/or chard. Simmer together until the vegetables are soft enough to eat. Add pasta or rice, 1 1/2 T. soy margarine, 1/2-3/4 c. brewer's yeast. Stir and serve. Good with Spicy Crackers.

CARAWAY VEGETABLE SOUP
1/2 to 1 T butter or oil * 2 c chopped onions * 1 t salt * 2 sliced potatoes * 1/2 - 3/4 t fennel seeds * 1/4 - 1/2 t caraway seeds * 2 c water * pepper to taste * assorted vegetables, such as corn, spinach, asparagus, peas, broccoli, kale, bok choy, cabbage, celery, carrots...
Melt the butter (or heat oil) in big pan, then add the onions and 1/2 t salt. Saute for about 15 minutes, until the onions begin to get brown and carmelized. Then add sliced potatoes, another 1/4 t salt, and the seeds. Saute another 5 minutes, then add water and vegetables. Bring to a boil then reduce heat, cover, and simmer until the potatoes/vegetables are tender.
Sometimes I add dumplings to this soup...

CORN CHOWDER
2 T butter or margarine * 1 c chopped onion * 1/2 c chopped celery * 1 red pepper, diced (optional) * 4 c corn (4-5 cobs or you can use canned or frozen) * 1/2 t each of salt and pepper * 1/4 t dried thyme * 1/2 t dried basil * 1 c water * 1 c milk
Saute onions in butter then add celery to pan. Cook for 5 minutes then add peppers and corn. Add salt pepper spices, stir and cover. Lower the heat and cook 5 minutes then add the water and turn down the heat to simmer...Simmer 10 minutes and then pour half the soup into a blender and blend it into a creamy base then pour it back into the pan with the rest of the soup. Heat about 10 more minutes and then add the milk. Take off heat once milk is added. This is a sweet, creamy soup that is nice on a cold rainy day.

CREAMY MUSHROOM SOUP
This makes enough to feed two hungry people. 1 T butter * 1 c chopped onions * 3/4 to 1 pound mushrooms, sliced * 1/4 to 1/2 t salt * 1-1 1/2 t dried dill * 1/2 T mild paprika * 1 t fresh lemon juice * 1 1/2 T flour * 1 c water * 1/2 c milk * pepper * 1/4 c sour cream
Melt butter in pot. Add onions, saute 5 minutes, then add mushrooms, salt, dill, paprika, then stir and cover. Cook 15 minutes, stir once in a while. Add the lemon juice, then gradually sprinkle the flour into the soup, stirring constantly over medium heat. Cook another 5 minutes then add water, cover, and cook another 10 minutes, stirring often. Stir in the milk, and pepper to taste. Add the sour cream then take off the stove and serve.

GAZPACHO
1 onion ** 2 cloves garlic ** 1 green pepper ** 1 cucumber ** 3 tomatoes ** 3 stalks celery ** 3 green onions ** 46 ounces homemade/fresh tomato juice or blended tomatoes ** 1/4 c. olive oil ** 1/2 c. seasoned bread crumbs ** 4 T. line juice 2 t. salt ** pepper to taste **
In a blender or food processor, mix all ingredients except celery, green onions and tomatoes. Once blended, add diced celery and sliced green onions and juice. Chill and serve cold.

LENTIL SOUP #1 (with tomatoes and potatoes)
1 1/2 T. oil ** 1 1/2 c. chopped onions * 2 c. dried lentils ** 2 quarts cold water ** 2 potatoes, cut up in pieces or slices, and boiled until slightly tender ** 1 carrot, grated ** 1 T. fresh basil, chopped ** 2 c. blended tomatoes ** salt ** 3/4 c. ripped up spinach
Heat oil in kettle, saute onion, add lentils and water, and simmer for 2 hours. Add water if needed. Add potatoes to soup, then carrot, basil, tomatoes, salt and spinach, and cook until spinach wilts, about 4 minutes. Garnish with fresh basil sprigs.

LENTIL SOUP #2 (with Wakame Seaweed)
3 inch strip of wakame seaweed * 1 onion, diced * 1 c. dried lentils * 1/4 t salt * water to cover * 1 bay leaf * 2 c chopped carrots, celery, etc.
Bring all ingredients to a boil in a pot, then turn down heat and simmer for about an hour. Watch to see if you need to add more water as it cooks.

MISO SOUP #1
2 1/2 c. water ** 3 inch strip of wakame seaweed ** 1/2 c. sliced carrot ** 1 T. barley miso ** 1/2 c. sliced kale ** 1 green onion, sliced
Break the seaweed in pieces and add it to the water with the carrot and simmer for 15 minutes. Add kale for 5 more minutes.

VEGETABLE BARLEY SOUP
1/2 c. uncooked pearl barley ** 1 c. water ** 1 T. margarine ** 1/2 c. onion, minced ** 1 t. salt ** 1 bay leaf ** 1 med. carrot, diced ** 1 stalk celery, sliced ** 4 c. water ** 1/4 lb. mushrooms, sliced ** 1 1/2 t. dried dill ** fresh pepper * 1 t. soy sauce
Put barley in pan with the 1 c. water and boil, then cover, and simmer 20 minutes or until tender.
In large saucepan, saute onion, salt, and bay leaf in butter until soft. Add celery and carrot and cook over med. hear for 5 min. Add the rest of the ingredients including the cooked barley and simmer for about 1 1/2 hours. Soup will thicken so add water if needed.

VEGETABLE CHOWDER
1 T butter * 2 c chopped onions * 6 cloves garlic, minced * 2 t salt * 1/2 t thyme * 2 t basil * 1 sliced potato * 2 celery stalks, sliced * 1 carrot, sliced * 6 c assorted vegetables such as corn, broccoli, cabbage, spinach, kale, peas, sweet potatoes... * 3 mushrooms, sliced * pepper * 1 1/2 c water * 1 quart (4 c) milk * chopped fresh herbs as a topping, such as fresh basil, chives, thyme, rosemary, garlic greens, etc. (optional)
Melt butter in a large pot, add onions, half the garlic, salt, thyme and basil. Saute 5 minutes then add the potatoes, celery, carrot, and the hard veggies (like cabbage, sweet potatoes, broccoli). Saute another 10 minutes. Add the mushrooms and soft veggies (like corn, peas, spinach, etc). Add pepper to taste. Saute another 10 minutes. Add the water, cover, and simmer until all of the veggies are tender. Heat the milk, then add it to the soup with the rest of the garlic. Remove from heat, and stir then serve. Top with herbs (optional).

WHOLE WHEAT DUMPLINGS
(from Miriamma Carson)
Sift together: 1 c. whole wheat pastry flour * 1/3 c. non-instant powdered milk * 1/2 t. salt * 2 1/2 t. baking powder
Beat 1 egg, with 1/3 c. cooled broth. Mix dry ingredients into the wet. Drop by spoonfuls into slowly boiling broth/soup. Cook 15 minutes.