Soups, Stews & Sandwiches

Carrot, Cauliflower With Tarragon (from The Body Ecology Diet book)

Serves 6 with lots of left overs

In a large soup pot, melt oil and then add tarragon if using it dried. Add onion, sauteing until translucent. Add carrots, cauliflower and water (also add tarragon if using fresh). Simmer until tender (approx 25 to 40 min). In blender, puree. (I used a hand blender and that worked just fine). Return to soup pot, adding sea salt or Herbamare. Simmer for 10 min. and serve.

Note: I made this for my family and my kids (age 8 and 11) just loved it and kept asking for more!


Chicken (optional) Veg-Lentil Soup

Serves 4

  1 ½ cups lentils
  ½ cup barley or couscous, uncooked
  1 large onion, chopped
  3 celery stalks, diced
  3 carrots, chopped
  1 tsp. Mrs. Dash seasoning

Mix everything in a large pot with 6 cups of water, bring to boil and simmer over low flame for 2 hours.
Variation: use chicken broth instead of water and/or add 2 oz. chicken, diced


                          LENTIL STEW

  1 cup lentils for every 3 cups water
  ½ medium onion, finely chopped
  1 tsp. black pepper (optional)
  1 tsp. basil
  3 big ripe tomatoes, chopped
  1 stalk celery, finely chopped

Cook lentils in water for 30 minutes with onion, pepper and basil. Add tomatoes and celery and cook for an additional 15 minutes.

                         TOMATO BARLEY STEW

  1 cup celery juice
  1 medium onion
  2 carrots, diced
  1 zucchini
  1 baked or boiled potato (no skin)
  ¼ cup unrefined barley
  6 tomatoes, chopped
  ½ cup sun-dried tomatoes, finely chopped
  8 oz. white mushrooms, chopped

Heat 1 cup of water and the juice on a low flame. Add the onion, carrots, zucchini and potato. Let simmer about 1 hour and then blender. Return pureed mix back to the pot and add the barley, tomatoes, dried tomatoes and mushrooms and simmer for another 45 minutes.


    Serves 10
  1 onion chopped
  2 stalks of celery
  2 potatoes, scrubbed and diced
  ¾ cup split peas, rinsed
  2 bay leaves
  6 cups water or vegetable stock
  2 medium zucchini, diced
  1 medium stalk broccoli, chopped
  1 bunch fresh spinach, or Kale or both, washed thoroughly and chopped
  ½ teaspoon basil
  1 teaspoon black pepper
  1 teaspoon fine sea salt
  1 large carrot, chopped

Place onion, celery, potatoes, split peas and bay leaves in a large pot with water or stock and bring to a boil. Lower heat, cover and simmer 1 hour. Remove bay leaves. Add zucchini, broccoli, spinach, basil and black pepper and simmer 20 minutes. Transfer to a blender in several small batches and blend until completely smooth, holding the lid on tightly. (or use a hand blender directly in pot)
 Return to pot and heat until steamy. Add salt to taste.


                           POTATOE AND CORN CHOWDER

    Serves 8
  This is one of my favorite dishes. A mildly spicy chowder that’s excellent with a green salad or cornbread.

  4 russet potatoes, peeled and diced (about 4 cups)
  2 ½ cups water or vegetable stock
  1 yellow onion, chopped
  2 garlic cloves, minced
  1 red bell pepper, diced
  1 teaspoon ground cumin
  1 teaspoon basil
  1 teaspoon fine sea salt
  ¼ teaspoon black pepper
  1 4-ounce can diced chilies
  2 cups corn, fresh or frozen
  1-2 cups soymilk

Combine the diced potatoes in a pot with 2 cups of water or vegetable stock. Cover and cook until tender, about 20 minutes.
 Heat the remaining ½ cup of water or stock in a large pot and cook the onion, garlic and bell pepper for 3 minutes. Add the cumin, basil, salt and pepper and continue to cook until the onion is very soft, about 5 minutes.
  When the potatoes are tender, mash them in their water and combine them with the onion mixture, along with the diced chilies, corn and 1 cup of the soymilk. Stir to blend. Add more soymilk if the soup is too thick. Heat gently until hot and steamy.
  For a milder soup, use only half of the chilies.

                                Miso Broth Soup (from Carol Alt book, totally raw)
 Serves 1

Unpasteurized, organic miso is a versatile fermented soybean paste. You should be able to find the miso in the refrigerated foods section of health-food stores and Asian markets.

  1 teaspoon unpasteurized miso paste
  2 teaspoons Bragg Liquid Aminos, or to taste
  1 cup distilled water
  Seaweed, sliced carrots and/or mushrooms to taste. Can also add firm Tofu.

Mix the miso with Bragg Liquid Aminos. Bring the water to a boil and pour it over the miso and Bragg mixture. Add more Bragg Liquid Aminos if you’d like the broth saltier. Drop in the seaweed, carrots, mushrooms and Tofu.

                 French Minted Pea Soup (cholesterol protection for life book)

Serves 4

10 oz. Frozen green peas
1 bunch fresh mint
2 cloves garlic
3 Tbsp. VegiZest (or other low-salt vegetable seasoning)
3 pitted dates
Dash of Spike (or other no-salt seasoning)
3 cups water
½ cup raw cashews
4 tsp. Lemon juice

Simmer all ingredients, except for cashews and lemon juice, for about 7 minutes. Blend soup until creamy. Serve garnished with fresh mint leaves.



      Creamy Vegetable Soup (cholesterol protection for life book)
Serves 6

4 oz. frozen chopped onions
8 oz. frozen broccoli florets
16 oz. frozen chopped collard greens
1 cup frozen edamame beans
3 Tbsp. VegiZest (or other low-salt vegetable seasoning)
2 cups carrot juice
3 cups no-salt vegetable juice
4 cloves of garlic, pressed or minced
½ tsp. Ground ginger
1 can no-salt white beans (navy or cannelloni)
1 Tbsp. Fresh lime juice
½ cup raw cashews

Simmer all ingredients except for the collard greens, white beans, lime juice and cashews about 45 minutes or until tender. In blender, puree cooked ingredients and cashews with just enough soup liquid to liquefy. Simmer greens in remaining broth for 10 minutes. Add pureed mixture and whole beans to greens and broth. Mix thoroughly and serve.


                            Split Pea and carrot Soup (Cholesterol protection for life, book)
Serves 4

6 cups water
1 package of split peas
2 lbs. carrots, peeled and sliced
2 bunches of Swiss chard or Kale (or any other leafy green or broccoli)
4 medium zucchini
1 bunch celery, peeled and sliced
4 Tbsp. VegiZest (or other low-salt vegetable seasoning)
1 can unsalted vegetable broth (or 2 cups carrot juice)

Add all ingredients to a soup pot. Boil and simmer for ½ hour. Blend only the swiss chard and zucchini with some of the soup liquid and place back into the pot. Simmer for another ½ hour.


                         Quick Vegetable Bean Soup (Cholesterol protection for life, book)
Serves 10

1 lb. frozen Oriental vegetables
1 lb. frozen broccoli
1 lb. frozen mixed vegetables
1 cup frozen onions
1 lb. frozen collard greens
1 cup water
4 cups carrot juice
4 Tbsp VegiZest (or other low-salt vegetable seasoning)
2 cans lentils (low or no salt)
1 can adzuki beans (low or no salt)
1 can red beans (low or no salt)
1 cup sun-dried tomato halves
1 lb. fresh organic spinach (baby spinach or coarsely chopped spinach leaves)
1 Tbsp. garlic powder
½ tsp. ground coriander seed
½ tsp. garam masala (from a health food store or mix yourself. recipe below)
½ tsp. curry powder (optional)
½ cup nutritional yeast (optional)

Combine all ingredients except for the fresh spinach and yeast. Simmer for 30 minutes. Turn off heat and add spinach and yeast and serve.
             Garam Masala is a great spice that is made by mixing the following:
5 tsp. ground coriander seeds
                      1 Tbsp. ground cumin seeds
                      1 tsp. ground cloves
                      1 tsp. ground cinnamon
                      1 tsp. ground cardamom


                        Quick and Creamy Vegetable Bean Soup (Eat for health book)
Serves: 8

4 cups prepared tomato soup, natural or organic (low or no sodium)
2 cups frozen broccoli florets
2 cups frozen chopped organic spinach
2 cups carrot juice
1 cup frozen chopped onions (or fresh that you chop)
4 cans of white beans (cannellini or other white beans)
3 fresh tomatoes, chopped
1 bunch fresh basil, chopped
4 tablespoons Dr. Fuhrman’s VegiZest or Mrs. Dash.
1 teaspoon garlic powder
Italian seasoning, to taste
½ cup raw cashew nuts
¼ cup pine nuts

In soup pot, combine all ingrediants, except cashews and pine nuts. Cover and simmer for 30-40 minutes.
In high powered blender, blend ¼ of soup mixture with cashew nuts. Add back into the pot. Serve with pine nuts sprinkled on top.


                        Dr. Fuhrman’s Famous Anti-Cancer Soup (Eat for health book)
Serves: 10

1 cup dried split peas/or beans
4 cups purified water
4 medium onions (red or white)
6-10 medium zucchini
3 leek stalks
2 bunches kale, collards or other dark greens, chopped, tough stems and center ribs cut off and discarded
5 pounds carrots (to make 4-5 cups fresh carrot juice)
2 bunches organic celery (to make 2 cups juice)
2 tablespoons Dr. Fuhrman’s VegiZest or 3 tablespoons Mrs. Dash
1 cup raw unsalted cashews
8 ounces mushrooms (shiitake, cremini and or oyster) chopped

Place the beans and water in a very large pot over low heat.
Add whole onions, whole zucchini and whole leeks to the pot along with chopped kale. Add carrot juice, celery juice and vegiZest (or Mrs. Dash).
Simmer mixture until onions, zucchini and leeks are soft, about 20 minutes. Remove the soft onions, zucchini and leeks from the pot along with some of the soup liquid, being carful to leave the beans and some of the kale in the pot.
Using a blender or food processor, completely blend/puree the onions, zucchini and leeks. Add more soup liquid and the cashews to the mixture and blend in. Return the blended, creamy mixture back to the pot. Add the mushrooms and simmer another 30 minutes or until beans are soft.
      *Juice the carrots and celery in a juice extractor. Fresh juiced organic carrots are necessary to maximize the flavor of this soup.


                               Hearty vegetable Stew (Eat for health book)

½ cup dried lentils, rinsed
½ cup split peas, rinsed
4 cups water
½ head broccoli florets, bite-sized
½ head cauliflower florets, bite-sized
3 medium red bell peppers, coarsely chopped
1 medium beet, peeled and cubed
1 small eggplant, peeled if desired and cubed
1 cup carrots, cut ½ inch thick
1 cup organic celery, coarsely chopped
1 large onion or 3 leeks, chopped or sliced
5 cloves garlic, chopped
2 bunches kale, washed, leaves removed from stems and chopped
1 24-ounce can tomatoes, chopped or crushed (low or no sodium)
8 tablespoons Dr. Fuhrman’s VegiZest or Mrs. Dash no salt seasoning.
2 medium zucchini, cubed
2 cups carrot juice (preferably fresh juice from an extractor)
4 teaspoons cinnamon (optional)
½ cup raw unsalted cashews

Place lentils, split peas and water in a large soup pot and begin to simmer.
Prepare vegetables and add all ingredients, except for zucchini, carrot juice, cinnamon and cashews, to simmering lentils and peas. If necessary, add more water to keep from scorching. Simmer covered for 30 minutes or until vegetables, lentils and peas are tender.
Add zucchini, carrot juice and cinnamon and simmer for another 30 minutes.
 To make a creamy and chunky stew, blend ¼ of the cooked vegetable mixture with cashews in a high powered blender until smooth. Add blended mixture back into stew.


Homemade Beef Broth

Link to full diretions here


Homemade Vegetable Broth

Use a stainless Steel Pot and bring all ingredients to a boil, then turn down heat to a light simmer for another 30 to 40 minutes. Remove from heat and strain out the chunks of vegetables, keeping only the broth.  Refrigerate for the next few days or Freeze for later.
 Great for using in homemade soups (no MSG’s or preservatives) or even to drink 2 or 3 cups a day, for a highly nutritious and alkaline drink. Also contains lots of Electrolytes.


                               Russ’ Vegetable based Soup #1
Serves 8+

1 medium yellow or white onion
1 larger red bell pepper or 1(16oz) bag of frozen assorted bell pepper stripes
3 large cloves chopped fresh garlic
1 (15oz) can of black beans
2 (15oz) cans of pinto beans
1 (28oz) can of organic diced tomatoes, or use your own fresh tomatoes
1 (16oz) bag of frozen green beans
1 (16oz) bag of frozen corn (optional)
1 (16oz) bag of organic chopped spinach
3 medium fresh zucchini, chopped
Season to taste with either both or one of a no-salt seasoning such as Mrs. Dash or my favorite, 21 Seasoning Salute from Trader Joe’s.
Salt if needed but use only a pure high quality Sea Salt such as a Pink Sea Salt

In skillet, sauté the Onion, Bell Pepper and Garlic in a little water until all are very soft. Meanwhile, in Large Pot combine all other ingredients except the cans of beans. Add water if needed to just barely cover vegetables. Bring to a boil then reduce heat to simmer for about 20 minutes or until vegetables are tender. Then add in the saute’d Onion, Bell Pepper and Garlic along with the cans of beans and the zucchini into the soup pot and continue to simmer, on very low heat for 1 hour. Season to taste and enjoy.
  Note: Homemade Vegetable Soups are a great way to eat your veggies. It’s easy to mix and match various kinds of Vegetables and beans to create your own masterpiece. If you have any questions feel free to email Russ at

                Madeline’s Carrot and Bean Soup #1


Serves 8+ (use Organic items whenever possible, including the can items)
1 can Chicken or vegetable broth
1 can Cream of Chicken Soup
2 cups of water
1  small white Onion
4 Celery Stalks
3 small potatoes
8 or more large Carrots (Madeline loves Carrots)
2 cups roasted chicken
½ cup small Elbow Pasta
1 can Pinto Beans
1 can Black Beans
    In Large soup pot, combine the broth, cream of chicken soup and water and bring to low boil. Cut the Onion very fine (perhaps in a cuisinart with S blade) and cut Celery in small pieces but first remove the stingy part with a potato peeler. Peel and cut Potatoes into small chunks. Cut carrots into medium size slices. Add these vegetables (Onion, Celery, Potatoes, carrots) to soup pot and boil for about 15 min or until carrots and potatoes are halfway cooked. Then add the Elbow Pasta and boil for 8 min. Add 2 cups of roasted chicken and both cans of beans with the juice and simmer low for 15 min or until heated through. Enjoy..This is Madeline’s favorite soup!


Nicole's Homemade Pasta Fagioli #1

Serves 10 + Bowles (at least) (always use organic ingredients)

3 tsp olive oil

2 lbs ground beef (organic, 100% grass feed)

12oz onion

16oz Carrots; slivered in food processor

16oz celery; diced then chopped in food processor with S blade very fine

56oz organic diced canned tomatoes

2 cups cooked Red Kidney beans

2 cups cooked White Kidney beans

64oz vegetable stock (If store bought then avoid any MSG by reading the label. Avod anything that says, MSG, autolyzed yeast extract, yeast extract, spices)

3tbs of 21 season salute from Trader Joes

1tsp pepper

1/3 cup fresh chopped parsley

50 oz Spaghetti sauce

10oz elbow or shell pasta

3 tbs "Lydia's organics seasoning" (optional but this is an awsome seasoning) (you can find it at Whole Foods)

Sea Salt to taste

In your largest pot, saute beef with onion and oil until the beef starts to turn brown. Add carrots, celery and tomatoes and simmer for about 15 minutes. Drain beans and add to the pot then add vegetable stock, pepper, spaghetti sauce, pasta and parsly. Simmer until pasta is soft and carrots are tender, about 45 minutes.


Serves 1

2 slices Ezekiel or Genesis bread
Cold-Pressed olive oil, flaxseed oil or Udo’s Choice oil blend
Sea salt, to taste
Ground cayenne pepper, to taste
½ avocado, smashed
Raw milk cheese (sheep’s, goat’s or Cow’s milk)
Lettuce leaves
Tomato slices

Sprinkle the bread  with oil and season with salt and cayenne. Spread the smashed avocado on top and season with more sea salt and cayenne, if desired. Lay slices of the cheese on the avocado and add lettuce leaves and tomato slices.


Tuscan Bean and Kale Soup

Great soup that my whole family loved. click here for the recipe in .pdf