Basic Formula For Raw Vegan Soups. Ingredient List, Ideas, Benefits & LLCI’s Garden Blend Soup Recipe.

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November 27, 2012 by Living Girl Living Foods

Raw Vegan soups are fun, simple, quick and there is nothing but freedom! You can use whatever produce you have around, spices, fruits, preferred fat, no fat and herbs. These are the basic ingredients used in a raw vegan soup. Some people use nuts, avocado, oils, seeds, coconut meat, and some do not 🙂 no biggie!

I personally prefer to use no nuts and occasionally I will use an oil or a condiment like Coconut Aminos (soy sauce substitute) but it’s more likely that I will not use products like this.

Below I have a list of different ingredients a.k.a “the formula” that can be used in a living soup just to give you some ideas on what you may want to make on your own. I’ll also share with you two soups I have recently made 🙂

Greens
Spinach
Sprouts
Kale
Mustard Greens
Broccoli
Chard
Bok Choy
Variations of lettuce
Cabbage
Frisee
Escarole
Dandelion greens
Beet tops

Herbs
Basil
Parsley
Cilantro
Watercress
Sage
Thyme
Rosemary
Mint
Dill

Other Vegetables
Pepper
Cucumber
Leeks
Scallions
Zucchini
Tomato (actually a fruit, like peppers and cucumbers because it has seeds, but I’ll keep it over here)
Corn
Carrot
Mushroom
Celery
Parsnip
Turnip
Celery root
Eggplant
Onion

Fruit

Strawberries
Apple
Orange
Lemon
Lime
Grapefruit
Pineapple
Avocado

Spices
Dried Herbs Blend
Curry
Cumin
All Star Blends
Paprika
Cayenne
Black pepper
White pepper
Chili powder
Chipotle powder
Cinnamon
Nutmeg
Mustard
Ginger
Turmeric
Garlic
Cardamom

Other
Nori Sheets
Oils (flax, chia, hemp, olive oil)
Salt
Nuts, seeds
Spirulina, other algae, or powders
Coconut Aminos
Vinegar
Miso
Water
Zest from fruit
Coconut meat, coconut water
Nut cheeses

water

Ingredients like zucchini, apple, corn, eggplant, nuts/oils/fats aid in thickening the soup. Greens do help but they aren’t as helpful as the above ingredients.

I personally always add some sort of citrus fruit and herb/spice to my soups. Most typically, lemon juice 😀

Here is a photo of two soups I recently made on a whim with no recipe or exact idea of what I was even making before getting into the kitchen.

Green Spinach Soupmade with garlic, ginger, flax oil, Persian cucumbers, orange, habanero pepper, flax oil, parsley, spinach, water, coconut Aminos, cumin and lime juice. On top I julienned a few pieces of cucumbers for decoration plus they are fun to chew on and to have a little crunch! You could even do this with sprouts, carrots or etc.

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A soup I made just last night was a Green Tomato Herb Soup with tomato, parsley, water, dried thyme, dried sage, dried rosemary, mustard greens, frisee, yellow pepper, zucchini, orange, lemon, zest from both, leek and turmeric.

image

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There is a Garden Blend Soup I learned at the Living Light Culinary Institute that is also another green soup, the recipe has a lot of the same basic ideas. We prepared this soup at the International Vegetarian Festival in San Francisco, California!

Living Light Culinary Institute’s Garden Blend Soup
(1 to 2 servings, yields 2 cups)

3/4 purified water
1/4 cup orange juice or 1/2 orange, peeled (the pith adds a nice sweet and sour taste)
1 1/2 cups kale, stems removed (roughly 3 ounces)
1/2 apple, cored and chopped (or 1/2 small cucumber, peeled, and chopped)
1/4 cup cilantro, parsley, basil leaves, or fresh dill weed, packed
1 tablespoon light miso
1/2 tablespoon lemon juice
1/4 teaspoon garlic, crushed
1/4 red jalapeño pepper, with seeds or a pinch of cayenne
1/2 green onion, optional
1/2 avocado, peeled and seeded

1. Combined all ingredients but the avocado. Adding water and other high water content items first. Blend until smooth.
2. Add avocado and blend until smooth. We do this second step because the fat can oxidize and thicken too quickly.
3. Serve immediately otherwise store it in a container air tight for 24 hours in your fridge.

If you do not like your soups with more sweetness, consider adding water instead of orange or cut the amount down.

In my personal experience raw vegan soups only last in the refrigerator for 24 hours. They start to change in taste, color, and texture. Also, the nutritional value decreases.

So why make living vegan soups like this?

1. You can let them sit at room temperature or put your bowl of soup in the dehydrator to warm it up. This way you can have something warming on cold or wet days. The spices and herbs on these soups are also warming.

2. Blended soups are easy to digest, the greens are very alkalizing, and should have all of the nutrition you need for one meal.

3. Living vegan soups are easy to adjust the flavors, textures and so on. You can make corn chowder with coconut Aminos, nori, corn, water, and mushrooms. Or a turnip or parsnip chowder, mushroom chowder. A Red Bell Pepper Soup with avocado, coconut meat or nuts to make it super thick with chipotle powder for a kick. Maybe a creamy broccoli soup with coconut, broccoli, celery and nutritional yeast for a cheesy taste.

It’s all up to you my sweets!

Go off and frolic in your kitchen. Use what you want and have fun. Thank you for taking the time to stop by! Much love ❤ and raw power 😉

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5 thoughts on “Basic Formula For Raw Vegan Soups. Ingredient List, Ideas, Benefits & LLCI’s Garden Blend Soup Recipe.

  1. […] it looks like in both California and in New England the weather has been very damp and chilly. Here is my previous post all about how to create your own lip smacking delicious living soup […]

  2. […] living vegan soup recipes on my site, please take the time to scope them out. I recently did a post really focusing on some recipe ideas, and a general grocery list for things to buy to create your […]

  3. […] 3) Basic Formula For Raw Vegan Soups, Ingredient List, Ideas, Benefits & LLCI’s Garden Blend… […]

  4. […] to another layer of flavor instead of using water. Teas are excellent when creating your own living vegan soups, it can add flavor to your […]

  5. […] base or platform for you to launch off and create your own tasty concoction! In the past I shared a post where I give a list or basic formula for creating your own living plant based bomb diggity soup! I […]

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