Spicy Peanut Stew

Serves 6
• 2 Tbs. olive oil
• 1 medium onion, diced (about 1 cup)
• 1 celery stalk, chopped with leaves (about 1/2 cup)
• 1 1/2 Tbs. grated fresh ginger
• 2 cloves garlic, minced (about 2 tsp.)
• 1 medium yam, peeled and cut into 1-inch chunks (about 2 cups)
• 30 oz. can diced tomatoes
• 1 acorn squash, cut into 1-inch chunks (about 3 cups)
• 2 cups vegetable stock
• 1/2 lb. frozen cauliflower florets (about 4 cups)
• 1/4 – 1/2 cup creamy peanut butter
• cayenne pepper to taste
• 1 head watercress, stems removed

To make the soup:
1. Heat oil in large pot over medium-low heat. Add onion and celery, and cook 5 minutes, or until onion is translucent, stirring occasionally. Stir in ginger and garlic, and cook 5 minutes more, or until vegetables are soft.
2. Add yams and tomatoes. Increase heat to medium, and cook 5 minutes, or until sauce is thickened, stirring occasionally.
3. Stir in stock. Simmer partially covered, 10 minutes. Add squash and cauliflower, and cook 15 minutes more, or until vegetables are tender.
4. Whisk together peanut butter and ½ cup warm water in small bowl. Add to stew, and cook 4 minutes, or until thickened, stirring constantly. season with cayenne and salt.

Black Bean Soup with Avocado Salsa

• 12 cups drained and rinsed canned black beans (six 19-ounce cans)
• 4 cups vegetable stock
• 2 tablespoons cooking oil
• 2 onion, chopped
• 1 1/2 teaspoons salt
• 1 teaspoon fresh-ground black pepper

• 2 avocados, preferably Hass, cut into 1/2-inch dice
• 1/4 cup chopped cilantro or flat-leaf parsley
• 6 radishes, halved and sliced thin
• 2 tablespoons lime juice

1. In a large saucepan, heat the oil and add the onion and 1 teaspoon of the salt and cook, stirring frequently, until the onion is soft about 5 minutes.

2. Add 6 cups of the beans and 4 cups of stock. Boil.

3. puree. Add pepper to taste. Simmer until hot, about 5 minutes.

4. Meanwhile, in a small bowl, combine the avocados, cilantro, radishes, lime juice, and the remaining 1/2 teaspoon each of salt and pepper. Mix gently. Spoon the soup into bowls and top with the salsa.


adapted from the Moosewood Cookbook

• 1 1/2 c. cooked peas
• 1/2 c. tiny dry pasta
• 1 c. fresh chopped tomatoes
• 3 T. olive oil
• Parmesan cheese
• 1 c. chopped onion
• 4-5 cloves garlic, crushed
• 1 c. minced celery
• 1 c. chopped carrots
• 1 c. cubed eggplant or zucchini
• 1 c. chopped green pepper
• 2 t. salt
• 1/4 t. black pepper
• 1 t. dried oregano
• 1/2 c. fresh chopped parsley
• 1 t. dried basil
• 2 c. tomato puree
• 3 1/2 c. water
• 2 cubes Knorr vegetarian bullion
• 3 T. Dry red wine

How to make the soup:
1. In a soup kettle, sauté garlic and onions in olive oil over low heat until they are soft and translucent.
2. Add 1 tsp salt, carrot, celery and zucchini, and green pepper. Mix well.
3. Add oregano, black pepper, stock, puree, peas and wine. Cover and simmer 15 minutes.
4. Add tomatoes and remaining salt. Keep at the lowest heat until 10 minutes before you plan to serve. Then, heat the soup to a boil, add the pasta, and boil gently until the pasta is tender.
5. Serve immediately, topped with parsley and parmesan.

Curried Peanut Soup

1 tablespoon butter
2 cloves garlic, crushed
2 teaspoons grated ginger
1 cup finely chopped onion
1 teaspoon salt
1 cup chopped raw peanuts
1/4 teaspoon cinnamon
1/4 teaspoon cloves
1/4 teaspoon ground cardamom or coriander
1/2 teaspoon mustard powder
1/2 teaspoon turmeric
1 teaspoon ground cumin

Soup Base
2 cups stock or water
1/2 cup natural-style peanut butter
1/4 cup raisins (I like it) (optional)
1 tablespoon honey
1/4-1/2 teaspoon cayenne pepper
1 1/2 cups room temperature buttermilk

2 fairly green bananas
1 lemon, juice of
3 tablespoons butter
1/4 teaspoon cinnamon
1/4 teaspoon turmeric
1 dash salt
1 tablespoon sesame seed

How to make the soup:
1. Saute first 5 ingredients in a large saucepan.
2. Add remaining ingredients and saute, stirring, 8-10 minutes over medium-low heat.
3. Mix the Soup Base ingredients together to make a paste.
4. Add to other ingredients.
5. Mix, cover and simmer over very low heat for 1 hour, stirring occasionally.
6. Whisk buttermilk into hot soup before serving.
7. For Topping: Slice bananas 1/4 of an inch thick and fry in butter.
8. Add remaining ingredients and fry another minute.
9. Spoon into soup bowls.

Egyptian Bean and Vegetable Soup

A popular Egyptian soup, Ful Nabed is simple and nutritious.
from Sundays at Moosewood Restaurant

• 1c Chopped onions
• 2 x Garlic cloves, pressed
• 1/4 c Olive oil
• 1 t Ground cumin seeds
• 1 1/2 t Sweet Hungarian paprika
• 1/4 t Cayenne
• 2 x Bay leaves
• Large carrot, chopped
• 1 c Chopped fresh tomatoes
• 3 1/2 c Vegetable stock
• 2 c Canned or cooked fava beans
• 1/4 c Chopped fresh parsley
• 3 tb Fresh lemon juice
• Salt and freshly ground
• Black pepper to taste
• Fresh mint leaves (optional)

How to make the soup:
In a large soup pot saute the onions and garlic in the olive oil until the onions are translucent. Add the cumin, paprika, cayenne, bay leaves, and carrots and cook on medium heat for 5 minutes. Stir in the chopped tomatoes and vegetable stock and simmer until the carrots are tender, about 15 minutes. Finally, add the cooked fava beans and the parsley and lemon juice. Add salt and pepper to taste.

Ful Nabed can be served with Pita Bread and garnished with fresh mint leaves.

Spicy Tomato Soup

Adapted from the Moosewood Cookbook

* 1.5 cups minced onion
* 3 cloves crushed garlic
* 1 T. butter
* 1 T. olive oil
* 1 t. dill weed
* 1/8 t. (or more) black pepper
* 6 c. chopped canned tomatoes plus their juice
* 1 T. honey
* 1 T. sour cream
* yogurt, parsley, and scallions for topping

How to make the soup:
1. Saute’ onions and garlic over low heat, with salt, in combined olive oil and butter in stockpot. Cook five minutes – until translucent, then add dill, pepper, tomatoes, and honey.
2. Cover and simmer at least 45 minutes on low heat.
3. Five minutes before serving, whisk in sour cream and taste to correct seasonings. Serve hot, topped with yogurt, parsley, and scallions.

African Peanut Soup

The recipe was found in the November 1994 issue of Vegetarian Times. Enjoy.

2 medium onions chopped
2 large red bell peppers, chopped
1 to 3 large garlic cloves, mashed
1 to 2 Tbs. Canola oil
28 oz. can tomatoes with juice, chopped
8 cups vegetable broth
1/4 tsp. pepper
1/4 tsp. Crushed red pepper flakes
1/2 cup uncooked short grain rice
2/3 cup smooth peanut butter
chopped roasted peanuts

In a large soup pot, sauté onions, bell peppers and garlic in oil until onions begin to brown around the edges, about 7 minutes.
Add the tomatoes and juice, broth, pepper, and red pepper flakes. Simmer, uncovered, over low heat about 15 minutes.
Add rice, cover and simmer until rice is tender about 30 minutes. Add the peanut butter; whisk until smooth. Heat to a simmer and serve immediately, garnished with chopped roasted peanuts.

Classic Minestrone

• 1 tsp virgin olive oil
• 1/4 cup water
• 1 large onion
• 4 cloves garlic minced
• 2 leeks chopped
• 1 carrot chopped
• 2 celery stalks chopped
• 1 bay leaf
• 1 TBS dried basil
• 1 tsp dried oregano
• 1/2 tsp dried rosemary
• 1/4 tsp ground black pepper
• 1/2 cup dry red wine or vegetable stock
• 1/2 small head of red cabbage shredded
• 2 1/2 cups (20 oz) canned tomatoes chopped
• 2 cups cooked white beans
• 6 cups water
• 1 cup trimmed green beans (fresh or frozen)
• salt to taste
• Parmesan cheese (optional)

How to make the soup:
• Heat the oil and water in a large soup pot and saute the onion until clear.
• add garlic, leeks, carrots, and celery and saute until soft about 10 minutes.
• Add the herbs and pepper and cook, stirring briefly
• Add the vegetable stock and boil the liquid until the liquid is reduced by half about 45 minutes.
• Shred the cabbage and add to the soup along with the tomatoes and white beans
• add the water and simmer until the veggies are tender
• add the green beans and cook just until they turn bright green
• add salt
• serve with parmesan cheese (about 1 tsp per bowl)

Spicy Seven-Bean Soup


  • 1/4 cup each of dried: baby limas, black-eyed peas, chickpeas, kidney beans, small white or navy beans, pinto beans, and red beans
  • 1/4 cup olive oil
  • 2 cloves garlic
  • 1 red bell pepper
  • 1 yellow onion, finely chopped
  • 1 carrot, finely chopped
  • 1 celery stalk, finely chopped
  • 1 tsp. dried red pepper flakes
  • 4 cups vegetable stock
  • 1 can crushed tomatoes
  • 1 T. sugar
  •  1 T. dried basil
  • 1 T. dried oregano
  • 1 T. balsamic or red wine vinegar
  • 1/2 T. dried thyme
  • 2 bay leaves
  • Salt and pepper
  • 1/2 cup fresh parsley or cilantro, chopped

How to make the soup:
Sort through the beans, discarding the discolored ones. Put beans in a bowl, add cold water to cover and soak in the refrigerator overnight.

In a large pot, warm the oil over medium heat. Add the garlic, bell pepper, onion, celery, carrot and pepper flakes. Saute until the onion is translucent, 2-3 minutes. Drain the beans and stir them into the pot along with stock, tomatoes, tomato paste, sugar, basil, oregano, vinegar, thyme, and bay leaves. Bring to a boil, reduce heat to low, cover partially and simmer until the beans are tender about 2-2 1/2 hours.

Just before serving, discard the bay leaves. Season to taste with salt and pepper and stir in parsley or cilantro. Ladle into bowls. Serves 6-8 and freezes well.

Green Mulligatawny Soup

Makes 8 first-course or 4 main-course servings.

• 1/4 cup vegetable oil
• 3 cups chopped onions (about 1 pound)
• 5 garlic cloves, chopped
• 1 1/2 tablespoons garam masala
• 1 1/2 teaspoons ground coriander
• 1 teaspoon turmeric
• 1/2 teaspoon cayenne pepper
• 2 bay leaves
• 2 cups dried red lentils
• 8 cups vegetable stock
• 1 cup canned unsweetened coconut milk
• 3 tablespoons fresh lemon juice
• 2 cups cooked basmati rice
• Lemon wedges

To make the soup:
Heat vegetable oil in a heavy large pot over medium-high heat. Add onions and cook until golden brown, stirring frequently about 15 minutes. Add garlic and sauté 2 minutes.

Add garam masala and next 4 ingredients; stir 1 minute.
Add lentils; stir until coated. Add stock.

Bring soup to boil; reduce heat to medium and simmer until lentils are very tender about 20 minutes. Discard bay leaves.

Working in batches, puree soup in a blender until smooth. Return to pot. Stir in coconut milk, and lemon juice. Season to taste with salt and pepper.

Divide rice among bowls. Pour soup over. Garnish with lemon wedges; serve.

adapted from: