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Phase 2 soups include pasta, rice, other grains, sweet potatoes,
carrots. For soups with white potatoes or corn, see Phase 3 Soups.
Tuscan White Bean & Spinach Soup
Four main-dish servings.
2 tablespoons olive oil or safflower oil
1 or 2 garlic cloves, finely minced
1 shallot, finely diced (2 oz)
4 cups vegetarian broth*
1 (14.5 ounce) can diced tomatoes
2 cans (14.5 ounce each) Canellini beans
(white kidney beans), drained and rinsed*
1 teaspoon dried rosemary (or 1 tablespoon
fresh chopped) (used fresh)*
1/8 teaspoon black pepper
1/8 teaspoon crushed red pepper flakes, more
or less to taste, and this is optional
1/2 cup (2 oz) pasta shells (optional) (I use
Pasta Joy gluten free pasta shells)
6-oz package baby spinach leaves
In a Dutch oven, sauté the shallots & garlic in
the oil (about 2 minutes).
Add broth, tomatoes, beans, and rosemary to
pot. Season with black pepper and red pepper flakes, if using. Bring to
Add pasta and simmer about 20 minutes or until
pasta is done. If soup seems too thick, add more broth or some water. Do a taste test for salt and add some if
Add spinach and cook until wilted.
Can use broth cubes, follow package directions
to make 4 cups. Flavor of soup will vary according to what broth is
Can use Great Northern beans in place of white
Can change the seasonings to suit your taste
(use oregano instead of rosemary; add oregano, basil, garlic powder; use
Italian seasoning in place of the rosemary, use a Mrs. Dash seasoning,
From SBD forum: This recipe for Cauliflower
Soup was a life saver. It turned out to be one of the most comforting
and delicious meal ideas for me. Absolutely yummy as cauliflower cooks
down to the consistency of rice. You don't even realize you are eating
1 head of cauliflower, broken into small
1 lb bag mini carrots, cut into bite size
1/2 stalk celery, cut into bite size pieces
5 cups vegetarian broth (or chicken broth if
1 teaspoon salt
1/4 teaspoon black pepper
In large soup pan, heat broth to slow boil;
add cauliflower, carrots, celery, and spices. Cover and cook till
vegetables are soft. If large pieces of cauliflower remain, use flat
edged spatula to break up cauliflower during the cooking phase. Simmer
over medium heat until vegetables are thoroughly cooked.
Keeps well in refrigerator for one week.
Carrot and Red Pepper Soup
Serves 4. From
1 onion, chopped
6 carrots, thinly sliced
2 cups water or vegetable stock
2 red bell peppers, roasted
2 cups soy milk
2 teaspoons lemon juice
2 teaspoons balsamic vinegar
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Place the chopped onion and carrots into a pot
with the water and simmer, covered, over medium heat until the carrots
can be easily pierced with a fork, about 20 minutes.
Roast the peppers by placing them over an open
gas flame or directly under the broiler until the skin is completely
blackened. Place in a bowl, cover, and let stand about 15 minutes. Slip
the charred skin off with your fingers, then cut the peppers in half and
remove the seeds.
Blend the carrot mixture along with the
peppers in several small batches. Add some of the soy milk to each batch
to facilitate blending. Return to the pot and add the lemon juice,
vinegar, salt, and pepper.Heat until steamy.
Eat Right, Live Longer,
by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Chickpea, Rice, and Spinach Soup
This recipe adapted from Body + Soul
magazine, February 2006.
2 cups uncooked brown rice
1 tablespoon olive oil
1 medium onion, finely chopped
2 garlic cloves, minced
6 cups vegetable broth
1/2 teaspoon dried rosemary, crumbled
1 can (15 ounces) chickpeas, drained and
10-ounce bag baby spinach leaves
Coarse salt and freshly ground pepper, to
1/2 cup freshly grated parmesan cheese
1. In a large saucepan, bring 4 cups water to
a boil. Stir in brown rice and return to a boil; reduce to a simmer.
Cook, covered, for 30 minutes.
2. Meanwhile, in a large saucepan or Dutch-oven, heat oil over medium
heat. Add onion; cook, stirring frequently, until tender, about 5
minutes. Add garlic and broth and rosemary; bring to a boil. Cover, and remove from
3. Check rice after 30 minutes; if it is not
yet tender, cover and continue cooking, up to 10 more minutes. Stir 2
cups of the cooked rice and chickpeas
into broth; return to a boil. Reduce to a simmer, cover, and continue
cooking for 5 more minutes to allow flavors to blend. (Reserve remaining
rice for another use.)
4. Stir in spinach; cook, uncovered, until
just wilted, about 1 minute. Season with salt and pepper. Garnish with
cheese; serve immediately.
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