Sambar

Ingredients:

1/2 cup yellow pigeon peas
1 tablespoon coconut oil
2 shallots, minced
1 teaspoon coriander
1/2 teaspoon cumin seeds
1 teaspoon mustard seeds
1/2 teaspoon turmeric
1/4 teaspoon chili powder
1/4 teaspoon black pepper
a pinch of fenugreek seeds
1 tomato, chopped
1 large carrot, diced
1 cup green beans, cut into 1/2 inch pieces
1 cup squash or zucchini, diced
curry leaves (optional)
water
salt, to taste
1 tablespoon tamarind

Soak the pigeon peas in water and boil until cooked through. Drain and mash with a fork. Set aside.

In a saucepan, cook the shallot, coriander, cumin, and mustard seeds in the oil. Add the turmeric, chili powder, black pepper, and fenugreek, followed by the tomatoes. When the tomatoes are softened, add the vegetables, curry leaves, and water. Cover and simmer until veggies are cooked through and add the pigeon peas,salt, and tamarind.

Serve with bread or rice.

Red Pepper and Chickpea Soup

Ingredients:

1 tablespoon oil
1 onion, diced
1 carrot, diced
2 cloves garlic, minced
1-3/4 cup chickpeas
2 red bell peppers, roasted and peeled
3 cups vegetable stock
2 teaspoons agave
salt and pepper, to taste
a pinch of red pepper flakes
fresh oregano, thyme, and/or basil
olive oil

Cook the onion, carrot, and garlic in the oil. When they are cooked add half the chickpeas, the peppers, and the stock. Cover and bring to simmer. Transfer soup to blender and puree. Return to the saucepan and add remaining chickpeas, agave, and salt and pepper.

Garnish with red pepper flakes, fresh herbs, and olive oil.

Cold Chickpea Soup

Ingredients:

1 roma tomato, chopped
1 cucumber, diced
1/4 red onion, chopped
10 kalamata olives, chopped
3 tablespoons parsley, chopped
2 cups chickpeas
juice of 1 lemon
1 tablespoon olive oil
1 large clove garlic
1/4 teaspoon cumin
2 tablespoons tahini
salt and black pepper, to taste
sumac

Combine tomatoes, cucumber, onion, olives, and parsley. Set aside.

In a blender, add remaining ingredients and some water. Puree until smooth and add enough water to reach pourable consistency.  Chill the soup before pouring into bowls.

Garnish with the mixed vegetables, a drizzle of olive oil, and sumac.

African Sweet Potato Peanut Soup

Ingredients:

1 teaspoon coconut oil
1 onion, chopped
1 medium sweet potato, diced
2 cloves garlic, minced
1-1/2 teaspoon cumin seeds
1 large tomato, diced
4 cups vegetable stock
1/2 cup tomato puree
1/3 cup basmati rice, soaked
1 teaspoon thyme
1/2 teaspoon marjoram
1 teaspoon chili powder
2 vegan andouille sausages, sliced
3/4 cup chickpeas
1 zucchini, diced
1/3 cup peanut butter
juice of 1 lime
2 tablespoons cilantro, chopped
salt, to taste
1/4 cup roasted peanuts, chopped

Cook onion and garlic in the oil and add the sweet potato. After a few minutes, add the cumin seeds. When they become aromatic, add the tomato and cook until softened. Then stir in the stock, tomato puree, rice, thyme, marjoram, and chili powder. Cover and allow to simmer until rice and potatoes are cooked through, then add the sausage, chickpeas, and zucchini. When zucchini is crisp tender, whisk in the peanut butter and lime juice. Remove from heat and add the cilantro and salt. Garnish with the peanuts.

Mung Bean Soup

Ingredients:

1 onion, finely chopped
2 cloves garlic, minced
1/2 inch ginger, minced
1/2 tablespoon garam masala
1/2 teaspoon cumin
1 teaspoon coriander
1/4 teaspoon turmeric
3 cups vegetable stock
2 cups mung beans, soaked overnight
salt and black pepper, to taste
1 cup coconut milk
2 tablespoons cilantro, chopped


Cook the onions and add the ginger and garlic. When they are cooked, add the spices and stir until aromatic.

Add the stock and beans. Cover and simmer until beans are tender. Add the coconut milk, salt, and pepper. Return to simmer and garnish with cilantro.

Danish Split Pea Soup

Ingredients:

1 cup green split peas
1 tablespoon grapeseed oil
1 onion, thinly sliced
1 onion, chopped
1 carrot, finely diced
1 celery stick, finely diced
2 cups vegetable stock
1 sprig thyme
2 tablespoons dill, chopped
salt and black pepper, to taste

Soak the split peas for a few hours or overnight.

In a frying pan, caramelize the sliced onion and set aside.

In a saucepan, cook the chopped onion with the carrot and celery. Add the stock, peas, thyme, and dill and simmer until peas are tender. Season with salt and pepper. Garnish with the caramelized onion and some more fresh dill.

Mulligatawny Soup

Ingredients:

1 tablespoon coconut oil
1 onion, chopped
1 large carrot, diced
1 red chili pepper, seeded and minced
3 cloves garlic, minced
2 teaspoons ginger, minced
1 tablespoon curry powder
1 teaspoon cumin
1/2 teaspoon paprika
1/2 teaspoon cinnamon
1/2 teaspoon turmeric
1/4 teaspoon cardamom
1/4 teaspoon fennel seed
1 green apple, peeled, cored, and chopped
2 tomatoes, diced
2/3 cup tomato puree
1/2 cup red lentils
2 cups vegetable stock
2/3 cup coconut milk
salt, to taste
roasted cashews, chopped
cilantro and green onion, chopped

Cook onion, carrot, chili pepper, garlic, and ginger in the oil. Add the spices and stir until aromatic, then add the apple and tomatoes. When they cook, stir in the puree, lentils, and stock. Cover and simmer until lentils are cooked. Transfer 2/3 of the soup into a blender and puree until smooth. Return to saucepan and add the coconut milk and salt. Simmer, adding more stock as needed.

Serve garnished with the cashews, cilantro, and green onion with a side of naan.

Botswanan Pumpkin Soup

Ingredients:

1 tablespoon coconut oil
1 onion, chopped
2 cloves garlic, chopped
1/2 teaspoon cumin
1/4 teaspoon chili powder
1 tablespoon paprika
3 cups pumpkin, diced
1 potato, peeled and diced
1 small sweet potato, peeled and diced
4 cups vegetable stock
1 granny smith apple, peeled and diced
4 sage leaves
2 sprigs thyme
1 cinnamon stick
1/2 cup raw cashews, soaked
3/4 cup coconut milk
salt and black pepper

Cook the garlic and onion in the oil. Stir in the cumin, chili powder, and paprika. Add the pumpkin, potato, and sweet potato as well as the stock. Bring to a simmer and add the apple, cinnamon, sage, and thyme. Cover and allow the vegetables to cook thoroughly.

Transfer the mixture to a blender along with the cashews, removing the cinnamon stick in the process. Puree until smooth and return to saucepan. Add the coconut milk and season with salt and pepper.

Miso and Soba Noodle Soup

Ingredients:

1 black extra firm tofu, pressed and cut into cubes
1 teaspoon sesame oil
1 tablespoon soy sauce
1-2 teaspoons sriracha
15 shiitake mushrooms, sliced
4 cups mushroom broth
2 inches kombu
1 inch ginger, minced
1-2 tablespoons miso
1 tablespoon tamari
4 baby bok choy
1 tablespoon rice wine vinegar
soba noodles
1 green onion, sliced
1 teaspoon sesame seeds
1 teaspoon black sesame seeds

Toss the tofu with soy sauce, sesame oil, and sriracha. Allow to marinade for at least 20 minutes. Remove tofu from the marinade and toss the mushrooms with remaining liquid. Bake tofu and mushrooms at 350 for 15 minutes or until caramelized and set aside.

Bring the mushroom stock to a simmer and add the ginger, miso, and tamari. Stir in the bok choy and cook until tender crisp and add the vinegar.

Meanwhile, cook the soba noodles and rinse under cold water. Set aside.

To assemble, place noodles in the bowl and pour the broth with the bok choy over it. Top with the tofu, mushrooms, and green onion. Sprinkle with the sesame seeds.

Khao Suey

Ingredients:

1 teaspoon coconut oil
1 small onion, thinly sliced
2 cloves garlic, minced
1 inch ginger, minced
1/2 teaspoon turmeric
2 cups mushrooms, sliced
1 small red bell pepper, sliced
1 cup tofu or tempeh, cut into 1 inch cubes
1 tablespoon red curry paste
1 cup coconut milk
1/2 cup water
1 teaspoon agave
salt, to taste
thick rice noodles, cooked
green onion, chopped
cilantro, chopped
lemon or lime wedges

Cook onion in the coconut oil and add garlic, ginger, and turmeric.

Stir in the mushrooms  and bell pepper and cook for a few minutes and add the tofu and curry. Stir until the curry paste is evenly dispersed and add the coconut milk and water. Bring to a simmer and add the agave. Season with salt, if needed.

To serve, divide noodles between bowls and ladle the soup over. Garnish with the green onion and cilantro and serve with lemon wedges.

Laksa

Ingredients:

2 red chilli peppers, seeded
juice and zest of 1 lime
1 inch ginger
3 cloves garlic
8 cashews, soaked
1 tablespoon sriracha
2 small shallots
1 tablespoon oil
1 teaspoon agave
1 cup coconut milk
1 zucchini, julienne
2 cups vegetable stock
juice of 1 lime
1 teaspoon soy sauce
salt, to taste
1 block extra firm tofu, cut into 1 inch cubes
3 cups rice noodles, cooked
1 cucumber, cut into matchsticks
1/4 cup cilantro, roughly chopped
lime wedges

In a blender, combine pepper, lime, garlic, cashews, sriracha, shallots, and oil. Blend until smooth and transfer to skillet. Cook the sauce and stir in the agave and coconut milk. When sauce simmers, add the zucchini. Allow the zucchini to cook partially and add the stock and tofu. Season with soy sauce, salt, and stir in the lime juice.

To serve, place rice noodles in a bowl and pour soup mixture over it. Garnish with cucumber, cilantro, and lime wedges.

Samosa Soup

Ingredients:

2 teaspoons coconut oil
1 onion, chopped
4 cloves garlic, chopped
1 inch ginger, chopped
1 small russet potato, peeled and diced
1 small sweet potato, peeled and diced
1 red chili pepper, roughly chopped
1 carrot, chopped
4 cups vegetable stock
1 cup chickpeas
1 teaspoon mustard seed
3/4 teaspoon fennel seed
1/2 teaspoon turmeric
1 teaspoon cumin
1 teaspoon coriander
1/4 teaspoon cinnamon
salt, to taste
1/3 cup peas
1/3 cup coconut milk (optional)
tamarind chutney (optional)
2 tablespoons cilantro, roughly chopped
1 lime, cut into wedges

Cook onion in half the oil and add the garlic and ginger. Stir in the potatoes, chili pepper, and carrots. When vegetables are tender, add the vegetable stock and chickpeas. Cover and simmer until potatoes are cooked through.

Transfer mixture to a blender and puree until smooth.

Meanwhile, heat remaining oil in the saucepan and add the mustard and fennel seeds, followed by turmeric, cumin, coriander, cinnamon, and salt When they become aromatic, stir in the potato mixture and peas. Return to simmer. Add coconut milk if using.

Garnish the soup with a drizzle of tamarind chutney and cilantro and serve with lime wedges.

Chickpea Mushroom and Farro Soup

Ingredients:

1 tablespoon oil
1/2 onion, chopped
1 package porcini (or cremini) mushrooms
2 cloves garlic, minced
1 sprig rosemary, chopped
1 sprig thyme, chopped
2/3 cup tomato puree
4 cups vegetable stock
1/3 cup farro
1-1/2 cups chickpeas
salt and black pepper, to taste
olive oil

Cook the onion in the oil until translucent. Add the mushrooms and cook until they release their liquid. Add the garlic, rosemary, and thyme. Stir until aromatic and stir in the puree and stock. Bring soup to simmer and add the farro.

When farro is cooked, stir in the chickpeas and season with salt and black pepper. Drizzle with olive oil before serving.

Chilled Cream of Basil Soup

Ingredients:

1 cup raw cashews, soaked
1 cup water
3/4 cup basil (packed)
small handful baby spinach
1 small garlic clove
salt and black pepper, to taste

1 cup corn
1 cucumber, finely diced
3 tablespoons parsley, chopped
olive oil
lemon juice
salt and black pepper

Rinse the cashews and blend with water, basil, spinach, garlic, salt, and pepper until very smooth. Refrigerate to chill for several hours.

Combine remaining ingredients and serve over the soup.

Sicilian Lentil Soup

Ingredients:

1 tablespoon olive oil
1 onion, chopped
1 clove garlic, minced
1 eggplant, cut into 1 inch cubes
1 teaspoon rosemary, chopped
4 cups vegetable stock
1 cup green lentils
1/2 cup ditalini or macaroni
1/4 teaspoon cinnamon
2 roma tomato, seeded and chopped
salt and black pepper, to taste

Cook the onion in the oil and add the garlic and eggplant. Pour in the stock, rosemary, and lentils. Bring to simmer.

Cover and simmer until lentils are mostly cooked and eggplant is almost tender. Add the pasta and cinnamon. Cook until lentils are soft. Season with salt and pepper and add the tomato.

Drizzle with olive oil before serving.

Tashreeb

Ingredients:

1/2 teaspoon olive oil
1/2 onion, thinly sliced
1 clove garlic, minced
2 roma tomatoes, diced
1/2 teaspoon black pepper
1/2 teaspoon sumac
1/2 teaspoon allspice
a pinch of clove
a pinch of cardamom
a pinch of cinnamon
4 cups vegetable stock
2 dried lemons, pierced
1/3 cup chickpeas
1/3 cup broad beans
3 tablespoons parsley, chopped
salt, to taste
flatbread, torn into bite sized pieces (preferably dried out overnight)
lemon wedges

Cook the onion in the oil until softened. Add the garlic and tomatoes and bring to simmer. Add the spices and stir until aromatic, then pour the stock in as well as the dried lemons. Simmer the stock for about 20 minutes and add the chickpeas, broad beans, and half the parsley. Return to simmer and season with the salt.

To serve, place bread pieces into bowl and ladle the soup over. Garnish with the remaining parsley and lemon.

Chilled Red Pepper Soup

Ingredients:

1 onion, roughly chopped
1 tablespoon oil
5 sage leaves, chopped
4 red bell peppers
2 bay leaves
2 teaspoons cumin
1 teaspoon agave
pinch of red pepper flakes
2 cups vegetable stock
1 celery stalk, finely diced
zest of 1/2 a lemon
1 clove garlic, minced
1/4 cup basil, chopped
2 tablespoons parsley, chopped
cream
olive oil

Cook the onion and sage in the oil. Roughly chop the bell peppers and finely chop half of one of them and set aside.

Add the bell pepper and bay leaves to the onion and cook until soft. Stir in cumin, agave, and red pepper flakes. Add the stock and simmer for about 15 minutes, then puree the mixture with some salt.

In a bowl, combine remaining red pepper, celery, lemon zest, and garlic. Pour the soup into the bowl and give it a stir. Allow to cool, then refrigerate.

To serve, ladle the soup into bowls and garnish with a dollop of cream, basil, and parsley. Drizzle with olive oil and more red pepper flakes.

Thai Pea Soup

Ingredients:

2 cups peas
1/2 cup coconut milk
1/2 cup vegetable stock
1 small shallot
zest and juice of 1 lime
1 stalk of lemongrass
1/2 chili pepper
1/2 inch ginger
a pinch of red pepper flakes
1/2 cup cilantro
salt, to taste

Combine all the ingredients in a blender and puree until smooth. Serve cold garnished with more coconut milk and red pepper flakes.

Spiced Lentils

Ingredients:

1-1/2 teaspoon black mustard seed
1 tablespoon oil
1 small onion, minced
1/2 inch ginger, minced
2 cloves garlic, minced
1 green chilli, minced
1 teaspoon coriander
1 teaspoon cumin
1/2 teaspoon turmeric
1/2 teaspoon paprika
10 curry leaves
2 roma tomatoes, chopped
1 teaspoon honey or agave
1/2 teaspoon fenugreek
2 cups red lentils, soaked
1 cup cilantro, finely chopped
salt, to taste
lime, cut into wedges
olive oil

In a saucepan, heat the oil and add the mustard seeds. When they begin to pop, add the onion, ginger, garlic, and green chili. Cook until they are softened and add the coriander, cumin, turmeric, and paprika. When they are aromatic, add the curry leaves, tomato, honey, and fenugreek. When tomatoes begin to soften, stir in the lentils and their liquid and simmer until lentils are tender and mixture is thickened, adding water as needed. Add the cilantro and season with the salt.

Serve topped with tzatziki, lime, and a drizzle of olive oil.

Lentil and Spinach Soup

Ingredients:

1 tablespoon oil
2 carrots, medium dice
1 onion, chopped
2 cloves garlic, minced
1 teaspoon aleppo pepper
2 teaspoons cumin
2 teaspoons paprika
1/4 cup tomato puree
2 roma tomatoes, diced
1-1/2 cup red lentils
3-4 cups vegetable stock
baby spinach
salt and black pepper, to taste
1 lemon, cut onto wedges
1/2 cup greek yogurt
1 teaspoon garlic powder
1/2 tablespoon olive oil

Cook carrots, onion, and garlic in the oil and add aleppo pepper, cumin, paprika, and tomato puree. Cook until aromatic and add the tomatoes, lentils, and stock.

Simmer until lentils are tender. Season with salt and pepper.

Combine yogurt with garlic powder, olive oil, and a pinch of salt and pepper.

Divide spinach among the bowls and ladle the soup over. Top with a dollop of the yogurt and lemon wedges.