Thursday, March 1, 2012

5 Simple and Delicious Raw Soups for Spring

Our local weatherman says March 1st is "meteorological spring," despite the snow on the ground. So, here is a collection of soup recipes that are packed with in season (and soon to be in season) goodies ...

Asparagus Soup
serves 2 ~ $2.94 per serving



ingredients
  • 12 spears asparagus ($1.99)
  • 8 oz mushrooms ($2.29)
  • 2 avocados ($1.49)
  • 1 medium onion ($.10)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 cups water

The flavor and color of this could be intensified by first dehydrating the asparagus and mushrooms, but I wanted something light today. 

Puree all ingredients in a blender until very smooth. Garnish with a few pieces of chopped onions, mushrooms and asparagus. 

nutritional information:       calories: 430       fat: 32 gr      carbs: 30 gr      protein: 14 gr

 Carrot Avocado Soup
2 servings ~ $1.69 per serving



ingredients
  • 1 avocado, chopped ($.78)
  • 4 carrots, peeled and chopped ($.40)
  • 2 ribs celery, chopped ($.30)
  • 1/2 medium onion, chopped ($.10)
  • 1 clove garlic, pressed ($.05)
  • 1/2 teaspoon salt
  • 4 tablespoons olive oil ($.40)
  • 1 1/2 cups water for blending
  • 1/2 medium tomato, finely chopped($1.25)
  • 1 green onion, sliced ($.10)
  • 1/2 teaspoon olive oil

This soup is more hearty than I expected ... quite robust and satisfying, and super simple to make. Coarsely chop all the ingredients to make blending easier. In a blender, add everything but the tomato and scallion and teaspoon olive oil. Puree for a few to several minutes until very smooth. In some blenders, the soup will start to warm up a bit as it processes.

Garnish with chopped tomatoes and scallions, and drizzle with a bit of olive oil.

nutritional information:       calories: 481      fat: 42 gr      carbs: 28 gr      protein: 5 gr
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Green Pea Soup
serves 2 ~ $1.70 per serving
 

ingredients
  • 2 cups peas ($1.75)
  • 1 avocado ($1.49)
  • 1 1/2 cups almond milk ($.70)
  • 1 small onion ($.15)
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon pepper (or to taste)
directions
  • Set aside a half cup of the peas. 
  • In a blender, puree the rest of the peas, avocado, almond milk, and salt and pepper until very smooth.
  • Salt and pepper to taste.
  • Pour in bowls and top with the reserved peas and minced onion.
nutritional information:      calories: 298      fat: 19 gr      carbs: 34 gr      protein: 12 gr
 
Marinated Mushroom Soup
serves 3 ~ $2.28 per serving


ingredients
  • 12 ounces mushrooms ($2.69)
  • 1 medium onion ($.25)
  • 1 tablespoon olive oil ($.20)
  • 1 tablespoon agave ($.20)
  • 1 tablespoon balsamic vinegar ($.20)
  • 1 ripe avocado ($1.49)
  • 1 tomato ($1.00)
  • 1 clove garlic, pressed
  • 3 tablespoons olive oil ($.60)
  • 1 1/2 cup water to process
  • salt and pepper
  • 1 tablespoon olive oil ($.20)

I started by marinating and then dehydrating the mushrooms and chopped onions. Mix together the olive oil, agave, and balsamic vinegar. Toss with the sliced mushrooms and chopped onions and spread out on a lined dehydrator sheet and dehydrate for about 2-3 hours.

Reserve a few mushrooms and onions for topping. In a blender, puree the remaining mushrooms and onions, avocado, tomato, garlic, and olive oil, adding about 1 1/2 cup water. Add as much water as necessary to make the right consistency. I made mine pretty thick and creamy.

Top with the reserved mushrooms and onions, drizzle with a teaspoon of olive oil. 
nutritional information:      calories: 374       fat: 35 gr      carbs: 23 gr      protein: 5 gr 
 
Cream of Broccoli Mushroom Soup
serves 2 ~ $2.61 per serving



ingredients
  • 1 head broccoli, chopped ($.89)
  • 10 ounces mushrooms, sliced ($2.49)
  • 1 medium onion, chopped ($.05)
  • 1 tablespoon olive oil ($.10)
  • 1 tablespoon agave ($.10)
  • 1 tablespoon balsamic vinegar ($.10)
  • 1 clove garlic
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • pinch of basil
  • 1 avocado ($1.49)
  • 1 1/2 cups water
  • red pepper flakes
  • salt and pepper

To make this creamy and hearty, the veggies are marinated and dehydrated just a bit before making the soup. Chop the broccoli and onions and add it, along with the sliced mushrooms, to a container. Whisk together the olive oil, agave, balsamic vinegar, garlic, salt, and a touch of basil. Pour over the vegetables and shake or toss to coat. Let marinate for about a half hour. Then pour into solid dehydrator sheets and dehydrate for about another hour.

To make the soup, set aside about a quarter of the marinated vegetables. Take the rest and put in the blender with the avocado and water. Puree until very smooth. Salt and pepper to taste if need, and top with the reserved marinated vegetables and a bit of red pepper flakes.

nutritional information:      calories: 320      fat: 22 gr      carbs: 30 gr      protein: 9 gr
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What meteorological spring looks like in my neck of the woods ...

 How is your spring starting off?

18 comments:

  1. These all sound so yummy, thanks for posting :)

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  2. Can't wait to try some of these recipes. Your neck of the woods is beautiful!

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  3. these soups look fantastic! it's soggy here but fairly warm for this time of year. i've already planted spinach and soon i'll be sowing the pea seeds. can't wait!

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    Replies
    1. We've had a mild winter, too. I can't complain. That snow was one of just a few this year.

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  4. Just tried the Green Pea Soup for lunch and it's really tasty! I'm new to Raw but posts like this make it easy, affordable and yummy! :)

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  5. I just ordered my Blendtec blender and can not wait for it to get here, so I can make some of these soups!!! I am just so excited!!! :)

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  6. Just a heads up, malwarebytes blocked something when I came to this site.

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    Replies
    1. Thanks for the heads up, Grace. I just ran a scan and everything seems fine. :)

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  7. I just bought a blender. Does one need a special type to make these soups. I don't have a dehydrator. Is that okay to make the soups where it says dehydrate?

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    Replies
    1. Hi Anon, it's fine to just blend them without dehydrating. Dehydrating a bit just seems to soften them up a little. What kind of blender did you get?

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  8. I was wondering the same thing about the dehydrator. I'm in a hotel until the end of April for work. I brought my blender with me and told myself that I am putting money aside every week for a Vitamix, but I am not BUYING one unless I actually start using the blender for raw smoothies and other recipes before I buy yet another gadget (my juicer at home doesn't get used much). I don't have a dehydrator. If the hotel had an oven I could probably use that, but, well, it doesn't have one. I may just save the Cream of Broccoli Mushroom soup until I am back home and can at least dry them out in my oven, but it sounds so good I want to try it now. :-)

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    Replies
    1. Hi RovingWeaver :). No, you don't have to dehydrate them. They're excellent just blended. Try it both ways!

      I've used a $20 blender for the last few years. The one I have is a replacement for another $20 blender I had that also lasted several years. That said, I'm planning on getting a Vitamix. The raw soups and smoothies are SO good, and I'm pretty sure I'll be enjoying them for many years.

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  9. I made the asparagus soup to a T and found it almost inedibly rich, even without dehydrating anything first. I'd make it again, but with one avocado and perhaps half the mushrooms as well.

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  10. OMG, Lisa, you are SO creative and generous to share all these yummy and simple/easy recipes! I am still delving into your website (as you can see I am commenting on a post from March!) and getting so ancy to try all these wonderful-looking dishes! THANK YOU, THANK YOU!

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