Say YES For These Almond Soups

Say YES For These Almond Soups

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Soups are some of the easiest meals to make and offer a simple approach to filling your kitchen table with vegetables in a family-friendly way. Even picky eaters will try unfamiliar ingredients when they are simmered into a soup. In this chapter, I’ve made some of the soups you already adore into healthy recipes, and others might be new to your tasting experience. Try all of them! With fresh, easy-to-find ingredients and incredible flavors, these soups showcase the versatility and beauty of almond butters and almond milks in a way you may not have appreciated until now.

Spicy Carrot Soup

The natural sweetness of carrots is so nice when combined with the zing of lime and a little spicy heat. This flavorful soup is warm and bright. Heat it up on autumn evenings or serve it chilled in the summer. Pair it with Mile-High Biscuits or add a dollop of yogurt for a gourmet garnish.

Makes 4 servings

  • 2 tablespoons avocado, grapeseed, or olive oil
  • ½ onion, finely chopped
  • 1 clove garlic, finely chopped
  • 1 pound baby carrots, peeled
  • 4 cups vegetable stock
  • 2 tablespoons creamy roasted almond butter
  • 1 tablespoon tamari, soy sauce, or Bragg Liquid Aminos
  • 1 tablespoon Sriracha
  • Juice and zest of 1 lime
  • ½ teaspoon salt
  • ½ teaspoon freshly ground pepper
  • 1 tablespoon toasted sesame oil (optional)
  • ½ teaspoon red pepper flakes (optional)
  • ¼ cup fresh cilantro, chopped
  1. In a large pot, heat the oil over medium-high heat.
  2. Add the onions and garlic and sauté until softened. Add the carrots and stock. Cover, bring to a boil, and cook until the carrots are tender, about 20 minutes.
  3. Transfer the mixture to a high-speed blender or use a hand blender to puree. Stir in the almond butter, tamari, Sriracha, lime juice, lime zest, salt and pepper.
  4. Sprinkle the soup with salt right before serving. Serve it immediately with a drizzle of sesame oil (if using) and a sprinkling of red pepper flakes (if using) and cilantro.

Per Serving (¼ recipe):

  • Calories: 311
  • Calories from Fat: 134
  • Total Fat: 14g, 22%
  • Saturated Fat: 2g, 10%
  • Total Carb: 41g, 14%
  • Dietary Fiber: 8g, 32%
  • Sugars: 10g
  • Protein: 9g
  • Cholesterol: 2mg, 1%
  • Sodium: 1756mg, 73%
Creamy Tomato Soup
with Grilled Cheese Croutons

Homemade tomato soup is the easiest dinner ever. Grilled cheese croutons that you also make yourself lend a trendy, fun flair to the soup. If you’re avoiding dairy and carbs, try garnishing this dish with a sprinkle of freshly chopped basil.

Makes 4 servings

For the soup:

  • 1 tablespoon olive oil
  • ½ small sweet onion, finely diced
  • 1 (28-ounce) can diced tomatoes or fire-roasted diced tomatoes
  • 2 cups unsweetened almond milk
  • 1 teaspoons honey or maple syrup
  • 1 teaspoon salt

For the grilled cheese croutons:

  • 4 slices thick-cut white bread (like Texas Toast) or gluten-free bread
  • ½ cup sliced sharp cheddar (or vegan cheddar melts)
  • Nonstick olive oil cooking spray
  1. Heat the olive oil in a large pot over medium-high heat. Add the onions and cook until softened, 2–3 minutes. Add the tomatoes, almond milk, maple syrup, and salt. Heat the soup just until boiling. Cover and remove from heat.
  2. To prepare the croutons, heat a grill pan or large skillet over medium heat.
  3. Layer the cheese between two slices of bread. Spray the top and bottom of sandwich with nonstick olive oil cooking spray.
  4. Place on a hot grill pan and cook until golden brown on both sides. Remove it and cool slightly before slicing into 1-inch cubes with a sharp, serrated knife. Repeat this process with the remaining bread and cheese for the second batch of croutons.
  5. Serve the croutons on top of the tomato soup.

Note: For paleo eaters, serve this soup without the croutons and top with coconut-milk yogurt and roasted pumpkin seeds (pepitas).

Per Serving (¼ recipe):

  • Calories: 226
  • Calories from Fat: 97
  • Total Fat: 10.8g, 17%
  • Saturated Fat: 3.7g, 19%
  • Total Carb: 25.8g, 9%
  • Dietary Fiber: 3.8g, 15%
  • Sugars: 8.3g
  • Protein: 8.2g
  • Cholesterol: 15mg, 5%
  • Sodium: 973mg, 41%
Sweet Corn Soup
with Herbed Tomato Salsa

This recipe is splendid served on a summer day with fresh corn, but don’t let that keep you from making a batch of this enjoyable soup any time of the year with frozen sweet corn. Serve with a leafy, green salad and loaf of crusty bread for a simple, delicious, healthy meal.

Makes 6 servings

For the soup:

  • ½ tablespoon butter or olive oil
  • ½ sweet onion, finely diced
  • Kernels cut from 6 ears of corn or 2 cups frozen sweet corn
  • 2 cups vegetable broth
  • 2 cups almond milk
  • ½ teaspoon salt
  • 3 tablespoons sugar or raw honey

For the herbed tomato salsa:

  • 2 heirloom tomatoes, diced
  • ¼ cup chopped fresh basil
  • 2 tablespoons chopped fresh marjoram, sage, and/or thyme
  • ½ tablespoon malt vinegar
  • 1 tablespoon olive oil
  • Juice of ½ lemon
  1. Heat the butter in a large pot over medium heat. Add the onions and cook until softened, about 2–3 minutes. Add the corn and cook for 2 minutes. Add the vegetable broth, almond milk, salt, and sugar.
  2. Remove from heat. Transfer it to a blender and puree in batches until it’s smooth. Return the pureed soup to the pot and heat to just before boiling. If you want the corn to be less like chowder and more like soup, add an additional ½–1 cup of almond milk or broth to thin it. (I like it thin, so always add that extra bit of liquid.)
  3. For the salsa, mix all the ingredients together in a medium bowl.
  4. Spoon the salsa into the center of each hot bowl of corn soup. Serve immediately.

Per Serving (¼ recipe):

  • Calories: 212
  • Calories from Fat: 209
  • Total Fat: 6g, 9%
  • Saturated Fat: 3g, 15%
  • Total Carb: 36g, 12%
  • Dietary Fiber: 3g, 12%
  • Sugars: 17g
  • Protein: 8g
  • Cholesterol: 12mg, 4%
  • Sodium: 659mg, 27%

 

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