Vegeterian Tips: Many upscale food chains have either one or the other, or both salad and soup bars. Salad bars are great for vegetarians, but be careful not to overload on dressings, croutons, nuts, or cheese. Be sure to check with your server about the soups available and that they are bean based, with no meat. If there is nothing else available, salad and soup bars can make a hearty and tasty meal.

Ingredients (use vegan versions):

• 1 cup green or brown lentils
• 1 carton (32oz) veggie broth
• 2 cups water
• 1 medium yellow onion chopped very fine
• 1/2 teaspoon oregano
• 1/2 cup white rice (see note)
• 1 bay leaf
• 1/2 teaspoon fresh ground black pepper (or more to taste)
• 1/2 teaspoon pre-packaged curry powder (or more to taste)
• 1/2 teaspoon salt (less or more to taste)
• 2 lemons

Directions:

Rinse lentils in strainer until water runs through clear.
Put in a soup pot along with the veggie broth and 2 cups
water, bring to a boil. Lower heat to a medium high simmer
(steady bubbling, but not boiling). Add bay leaf, oregano,
pepper, curry powder, then cover and let cook for 25
minutes.

While the lentils are cooking, chop onion very
fine, and saute in olive oil untill the onions are soft
(about 5-6 minutes).

When the soup has cooked for 25
minutes, add the sauted onion, and the rice. Continue
cooking covered for another 20 minutes. Remove bay leaf.

Ladle soup into four bowls, and serve each bowl with half
of a lemon and fresh ground pepper to taste. (lemon juice
is squeezed over soup according to taste)
Excellent with hot vegan bread and argula salad

Notes:
This recipe may also be processed in a food mill to
produce a creamy texture, or left as is….

You may also use brown rice, in which case, add the rice at
the same time as the lentils…..

Serves: 4 hearty

Preparation time: 10 min 45 to cook

[tubepress mode='tag', tagValue='Lemony Lentil Soup']

Vegeterian Tips: Take a vitamin supplement that contains B12 or include nutritional yeast in your diet regularly, especially if you re vegan or mostly vegan.

Ingredients (use vegan versions):

• 1 large can stewed tomatoes
  
• 1 large can crushed tomatoes in juice or pureed tomatoes
  
• 1 large can red kidney beans, drained
  
• 1 can black beans, drained
  
• 1 can garbanzo beans (chickpeas), drained
  
• 1-2 more cans beans, drained (either more of the above or different varieties)
  
• 2 heads broccoli, washed and chopped
  
• 2 medium zucchini, washed and chopped
  
• 1 small bag spinach, washed
  
• 1/2 cup bulgur wheat or 2-3 crumbled veggie burgers (optional)
  
• spices, to taste: garlic powder, onion powder, salt,

Directions:

Mix all ingredients in a large pot. Cover and bring to a boil. Lower heat
and simmer uncovered 45 minutes to 1 hour. (The longer it cooks uncovered,
the thicker the chili will become. Adding bulgur wheat or veggie burgers
tends to make it thicken faster.) Great with vegan cornbread. Serves 6-8. (Works
very well frozen in portions for future lunches.)

Serves:

[tubepress mode='tag', tagValue='Vegetable Chili']

Vegeterian Tips: There are many different options at Mexican restaurants, including burritos, tostadas, enchiladas, tacos, nachos, and veggie fajitas. Most food options can be prepared vegetarian by substituting beans for beef without a problem.

Ingredients (use vegan versions):

• 2 tablespoons olive oil
• 1 small yellow or white onion, chopped
• 1 small jalapeno pepper, finely chopped
• 1 can (approx. 16 oz) black beans, including liquid
• 1 can (approx. 16 oz) stewed tomatoes
• 1/4 teaspoon white pepper

Directions:

In a medium sized saucepan, heat the olive oil and saute” the onio
and jalapeno pepper until the onion is clear and slightly browned.
Add the rest of the ingredients, heat to boiling, then lower heat
and simmer for 15 minutes. Serve with some good fresh vegan bread, or a
salad.

Notes: This recipe makes a very spicy and hot soup. You can easily cut
down on the amount of jalapeno or white pepper. I usually go with just
about half of jalapeno and just a pinch of the white pepper but I
listed what was in the original recipe.

If you have problems with gas, you can drain the black beans and
subsitute water but it will make for a thinner soup. You can also
substitute other types of soup beans, such as pinto or navy, depending
on which ones you like. But they should be already cooked before you
add them to the soup.

Serves: 4

Preparation time: 20 minutes

[tubepress mode='tag', tagValue='Easy Tomato And Bean Soup']

Vegeterian Tips: Water water water! It s been said over and over again for a reason because its true! Most people don t drink nearly enough. Bring a water bottle with you wherever you go and invest in a simple filter for your home. Water is especially important when adjusting to a new way of eating, as it will help curb any cravings you may experience.

Ingredients (use vegan versions):

• 10 oz of cooked dark red kidney beans
  
• 10 oz of cooked black beans
  
• 10 oz of cooked white (cannelini) beans
  
• 5 oz of drained chickpeas
  
• 5 oz of cooked cranberry beans (You can use any 5 beans that you like)
  
• Tomato Paste
  
• Chili powder
  
• 1 med. onion, chopped
  
• 2 cloves of minced garlic
  
• fresh bazil
  
• fresh or dried cilantro
  
• salt (optional)
  
• black pepper (Fresh is best)
  
• red pepper flakes
  
• your favorite tomato sauce
  
• vegetable stcok or water

Directions:

Saute onions and garlic in a frypan, add chili and spices to onions
and brown for a quick release of flavor.

Add beans, one type at a time from most firm to least firm.

Add tomato paste and tomato sauce to taste. (More chili powder and cilantro can be added here)

Bring to a bubble (not a boil) and serve over brown rice.

(You”l need a big pot!) Enjoy!

Serves: 4-6.

Preparation time: 25-30 minutes.

[tubepress mode='tag', tagValue='Five Bean Chili']

Vegeterian Tips: When people think of Japanese food, they think of sushi, however sushi doesn t always have to be raw fish. Cucumber rolls are available on many menus, and if there is a sushi bar available, you can ask to try different types of vegetarian rolls, such as cucumber, cream cheese, and avocado, or perhaps vegetarian tempura rolls.

Ingredients (use vegan versions):

• 4 large potatoes
• 2 cans northern white bea(liquid included)
• 2-4 cloves garlic
• 1 bunch escarole
• olive oil
• tomato sauce
• 1 onion, chopped

Directions:

Cut potatoes into 1″ cubes approximately. Add to soup pot cover with water. Add chopped onion, garlic, 1-2 Tbsp olive oil and chopped escarole. It will cook down. Add tomato sauce (about 1/2 can), or as I do add about 1/2 cup of homemade sauce. Black pepper to taste. Soup is done when potatoes are cooked. Better the next day.

Preparation time: 1 hour

Serves:

[tubepress mode='tag', tagValue='Escarole Soup']

Vegeterian Tips: When Vegetarian Being a vegetarian is not always easy, especially when dining out at restaurants with your carnivorous friends. Since you can t always eat at vegetarian or vegan restaurants, here are some tips to read, meant to make your dining out experiences that much better.

Ingredients (use vegan versions):

• One can of tomatoes
  
• One can of lentils
  
• One can of chick peas
  
• One can of kidney beans

Directions:

All cans about “normal” size

Spices to taste

Dump all of the cans into a large pot and heat to almost boiling.
When the soup is really hot, add your spices (there is really no limit to what
you can add… I usually just use whatever I can find in my cupboard)
Eat some right after you make it, and freeze or refrigerate the rest!

Serves: about 6.

Preparation time: 15 minutes.

Nutrition Information: OK, I”m not an expert, but this soup has virtually no fat, lots of fibre and
protien!.

[tubepress mode='tag', tagValue='Yummy Bean Soup']

Vegeterian Tips: While everyone else that you are with is chomping down on huge T Bone steaks and French fries, you can turn a side salad and baked potato into your meal, if nothing else is available.

Ingredients (use vegan versions):

• 1 or 2 tablespoons any color Miso
  
• (adjust to taste)
  
• fresh or frozen vegetables
  
• (today I have mushrooms, asparagus, and fresh spinach)
  
• water

Directions:

Chop fresh vegetables into a manageable soup size.
Put into a microwavable container along with miso and any
other herbs or seasonings you would like. (Watch salty ones
with miso!). At lunch time cover with water until it looks
like soup, and nuke until hot.

Serves: 1.

Preparation time: 10 minutes.

Nutrition Information:. low fat.
probably lots of sodium..

[tubepress mode='tag', tagValue='Easy Lunch Soup']

Vegeterian Tips: You have the right to know what is in your food and how it is being prepared. Don t feel bad about being picky or fussy. Make sure to talk to your server and ask them any questions that you may have. If he or she can t answer your questions, ask to speak with the chef or someone who can help you. Some foods may often times have

Vegeterian Tips: Eat a dark green vegetable broccoli, spinach, kale, collard greens at least three times a week. These nutritional powerhouses are packed full of vitamins such as calcium and iron. On the run or hate spinach? Try drinking your greens. I recommend Naked Juice s Green Machine its made with fruit juice as well as greens, so it tastes better than others.

Ingredients (use vegan versions):

• one bunch of beets (about 6 or 7), peeled and chopped
• beet greens (remove stems)
• six or seven carrots, chopped
• one large potato, chopped
• three large cloves of garlic, pressed
• one medium onio
• two large handfuls of spinach
• four cups of water

Directions:

Boil the prepared vegetables in the water. When the vegetables are cooked, puree them along with the cooking water. Add pepper to taste.

Serves: 4

Preparation time: 45 minutes

[tubepress mode='tag', tagValue='Magenta Soup']

Vegeterian Tips: Eat the rainbow! Fruits and vegetables all contain different nutrients. A simple way to remember to eat a range of vitamins and minerals is to vary the colors of the vegetables you eat. Of course, greens are always good, but try eating a rainbow of tomatoes, yellow squash and purple cabbage!

Ingredients (use vegan versions):

• 500 gram red lentils
• 1-2 kg squash, orange, big variety
• 1 onio
• 1 red pepper
• vegtable stock
• 2 teaspoon olive oil
• salt
• cayenne pepper
• 1 lemo
• garlic

Directions:

Rinse lentils well, cover with water, season with vegetable broth and put on stove. Let simmer about 20 minutes or until lentils are soft, maybe even soggy.

In the meantime chop onion and red pepper. Fry in small amount of olive oil.

Peel squash and cut into cubes of about 4cm or so. Put into the pot with the onion and red pepper.

Usually the squash has enough water in it. Close lid well and wait for awhile before you stir for the first time. If you don”t smell anything burning, everything is o.k. Otherwise add some water.

By the way, it does not hurt if the squash gets somewhat browned.

After about an hour or so, the squash should be soft.

Mix with lentils and blend everything. If the result is too thick, add water.

Season with garlic, vegetable stock, cheyenne pepper, salt to taste.

Sometimes the squash is rather sweet. In such cases I add the juice of one lemon.

The resulting soup is excellent to bestored in the freezer.

My boyfriend is crazy about it, he can eat it even on hot summer days at 40 degrees celsius!

Serves: 6-8

Preparation time: 1-2 hours

[tubepress mode='tag', tagValue='Lentil Squash Soup']