Summer Harvest Soups

Soups are an easy way to use vegetables from the garden.  Many soups can be prepared in advance and reheated for a quick light luncheon meal or as the beginning of a festive dinner.   Other garden vegetables can be substituted in place of broccoli in the two recipes below.


Simple Cream of Mushroom Soup (6 servings)
1 cup shallots
4 T. butter or ghee or e.v. olive oil
5 T. whole wheat flour
4 ½ cups rich vegetable stock or water
¾ pound white button mushrooms
1 T. vegetable seasoning salt (e.g., Herbemare)
½ t. umeboshi vinegar
Freshly ground pepper to taste
Parsley sprigs for garnish


  1. Mince the shallots. In a 4-quart soup pot, heat the butter or oil and sauté the shallots over medium heat for 4-5 minutes, or until softened.
  2. Sprinkle the flour over the shallots and continue to sauté, stirring continuously, until the flour begins to give off a nutty aroma.
  3. Pour 1 cup of the hot stock or water over the flour-shallot mixture, beating rapidly with a whisk to incorporate all the flour. Add the remaining stock while you continue whisking, making sure no lumps of flour remain. Bring to a simmer.
  4. Chop the mushrooms and add to the soup pot, along with the vegetable seasoning salt. Simmer, covered for 15 minutes; stir occasionally. Puree in a blender and return to the soup pot.
  5. Adjust the seasonings to you taste with sea salt and black pepper. Serve hot with a parsley sprig for garnish.

Source: Annemarie Colbin, The Natural Gourmet


Easy Tomato Soup (4 servings)

2 T. butter, ghee, or coconut oil

1 large onion

1 carrot, peeled and diced

Salt and pepper to taste

3 cups cored, peeled, seeded, chopped tomatoes (or canned in their juice)

1 t. fresh thyme or 1 T. fresh minced basil leaves

2-3 cups fresh chicken or vegetable stock

Minced parsley or basil leaves for garnish


  1. In a large, deep saucepan, heat oil and add onion, carrot, salt and pepper, stirring until onion softens.
  2. Add tomatoes and the herb until tomatoes break up, about 10 minutes.  Add 2 cups of stock.
  3. Heat, and serve, topped with fresh herbs.


Variation:  Cream of Tomato Soup:  Increase the tomatoes to 4 cups and reduce the stock to 1 cup.  Add 1 cup cream or half-and-half for the stock.  Heat.  When the soup is done, puree in a blender and serve, garnished with herbs and croutons if desired.

Source:  Mark Bittman

Non-Dairy Cream of Broccoli Soup (10 one-cup servings)
8 cups water or stock
½ cup rolled oats, uncooked, blended in a blender
½ t. salt
½ t. celery seed
3 pound broccoli, florets trimmed and stems skinned and chopped
Garnish: chopped scallions


  1. In a pan, bring water to a boil and add oats, salt and celery seed.
  2. Add prepared diced broccoli stems and simmer, covered, for 30 minutes.
  3. Add finely diced broccoli florets and simmer 2 minutes, but do not boil.
  4. Serve garnished with chopped scallions.

Source: Jackson Blackmon

Broccoli Soup with Essence of Morels (serves 6)
1 head of fresh broccoli, about 2 pounds
1 onion diced, about 1 cup
2 T. e.v. olive oil
1 quart homemade chicken broth or water
4 dried morels, reconstituted in water
Freshly grated nutmeg
1 cup fresh baby spinach leaves


  1. Cut the large, bottom stalks off the broccoli, saving about 3 inches of the upper stalk and florets. Cut into smaller pieces.
  2. In a medium saucepan, heat the olive oil and sauté onion for about five minutes, being sure not to brown. Add chicken broth and softened morels. Bring to a boil and add broccoli. Cook broccoli until just done (still bright green), about 2-3 minutes, depending on size of pieces. Do not overcook.
  3. Remove from heat and let cool slightly. Add salt and pepper and nutmeg. Puree completely in two batches, adding half the spinach to each batch and puree until smooth. Return to pan, heat gently and serve.

Source: Tina Miller, Vineyard Style, Fall, 2008.


Smoothies can be the perfect refreshment in summer’s heat and humidity. Fresh juices and smoothies preserve the vital enzymes and phytonutrients of fruits and vegetables. A Vita-mix blender is an efficient machine for its versatility, strength (a two-horse power motor and variable speeds), and its ability to juice with all the fiber remaining in the pureed liquid.

Apple, Carrot and Celery Juice
4 small organic Granny Smith apples
3 medium organic carrots, trimmed
4 stalks organic celery

Puree all ingredients. Makes 2 cups.


Tomato, Cucumber, Parsley, and Carrot Juice
3 medium organic tomatoes
1 large organic cucumber
1 large bunch parsley
3 medium organic carrots

Puree all ingredients. Makes 3 cups.


Cantaloupe, Strawberry and Blueberry Crush
½ cantaloupes
8 oz. organic strawberries
8 oz. organic blueberries
1 cup crushed ice

Puree all ingredients. Serves 4.

Vacation Dips

Vacation Recipes: Hi-Protein Bean, Nut and Seed Spreads and Dips
Beans, nuts, and seeds, when combined with whole grain crackers provide the perfect complement of amino acids for complete protein nutrition. They offer a powerhouse of sustained energy especially for summer days when we tend to stretch out our active hours and when three meals may not be enough to sustain energy. These recipes are simple1 and can be fun and easy for the whole family to prepare. They may also be good ways to incorporate more fresh vegetables in your menus. I hope something here piques your interest and provides some new eating interests for your family.


French Lentil Dijon Spread
2 T. walnuts
1 cup cooked French (tiny black) lentils
2 mushrooms, sliced
1 scallion, sliced
1 clove garlic
1 T. whole grain mustard
1 T. tamari
½ t. pepper

Finely grind walnuts in a blender or coffee grinder or chop well with a knife. Place nuts, lentils, mushrooms, scallion, garlic, mustard, tamari and pepper in a food processor and blend until smooth. Add a little water if desired to get the consistency you desire. Spread will keep in refrigerator for several days.
Source: Cynthia Lair


Lentil Curry (Dahl)
1 cup lentil, soaked
4 cups water
1 T. curry powder and a pinch of salt

Cook lentils until soft. Add salt and seasons. Cover and cook 5-10 minutes.
Serve with pita crisps, rice crackers, flax crisps, or your favorite crackers or veggies.
Source: Paul Pitchford


White Bean Spread
1 ½ cup navy or cannelloni beans
1 whole head garlic
5 garlic cloves
Salt and pepper
10 sage leaves
Juice of 1 lemon
2 bay leaves (or basil leaves)
1 T. chopped thyme
3 T. olive oil

Soak beans overnight. Pour off liquid and rinse beans. Cover soaked beans with filtered water and bring to a boil. Lower heat and add 5 garlic cloves, sage leaves, bay leaves, and 2 T. olive oil. Simmer, covered until the beans are tender. Remove the bay leaves.

Preheat oven to 350 F. Rub the head of garlic with remaining oil. Put in a small baking dish and add 1/3 cup water. Cover and bake until soft and slightly caramelized. Cool and squeeze out the softened garlic. Puree beans in a blender, processor, or mash by hand with all the garlic, remaining oil, 1 t. salt and enough bean broth to give beans a spreading consistency. Season with lemon juice and pepper. Stir in the thyme. Serve warm.
Source: Pina LoGuidice.


Easy Rosemary-Lemon White Bean Dip
2 cups cooked cannelloni or other white beans
1-3 cloves garlic
Salt and pepper
¼ cup plus 1 T. extra virgin olive oil
2 T. minced fresh rosemary
Grated zest of 2 lemons

Put the beans in a food processor with 1 garlic clove and pinch of salt. Turn on machine and add the ¼ cup olive oil in a stead stream through the feed tube; process until mixture is smooth. Taste and add more garlic if desired.

Place mixture in a bowl and use a wooden spoon to beat in the rosemary, lemon zest, and remaining 1 T. olive oil. Adjust salt and pepper seasoning. Refrigerate for up to 3 days.
Source: Mark Bittman


Black Bean Hummus
2 cups cooked black beans
¼ cup tahini
2 cloves garlic, minced
1 t. ground cumin
½ t. salt
3 T. olive oil
3 T. warm water
Juice of one lime
Juice of one lemon

Soak and cook ¾ cup of dried beans to make 2 cups. Set aside a few whole beans for garnish. Put all the ingredients in a food processor and blend until a smooth paste. Place in a small bowl. Garnish with parsley or cilantro and a few black beans. Serve with pita.
Source: Trish Ross


Santa Fe Black Bean Salsa
2 cups cooked black beans (3/4 dried beans, soaked and cooked)
1 yellow pepper, chopped
½ cup sweet white onion, chopped
1 medium tomato, chopped
1 avocado, chopped, optional
½ cup fresh cilantro, chopped
3 T. olive oil
Juice on one lemon
2 cloves garlic, minced
1/8 t. red pepper flakes

Combined cooked black beans, chopped pepper, onion, tomato, avocado, and cilantro. In a separate bowl, combine olive oil, lemon juice, garlic, and pepper flakes. Add to bean mixture. Stir and let stand for at least one hour. Serve with taco chips.
Source: Trish Ross


Traditional Hummus
2 cups cooked chickpeas and 2/3 cup chickpea water from cooking
3 T. tahini
1-2 cloves garlic
½ t. sea salt
2 T. olive oil
2 T. lemon juice.
Puree all ingredients in a blender. Serve with crisp rye toast, pitas, or carrot sticks.
Source: Annemarie Colbin


Spicy Bean Vegetable Dip
1 cup cooked kidney beans
1 clove garlic, minced
¼ t. Tabasco sauce
1 t. Worcestershire sauce
1 T. mayonnaise
Juice of ½ lemon
1 T. minced chives or chopped green onions

Blend in a food processor or blender all ingredients, except chives, until smooth. Sprinkle with chives and serve with raw vegetables.
Source: Trish Ross


1 ½ cups pitted green olives
1 cup cook chick peas
½ cup sun dried tomatoes
3 cloves garlic, minced
2 T. lemon juice
¼ cup olive oil
¼ cup fresh chopped basil
½ t. grated lemon rind

Combine all ingredients in a food processor until slightly chunky. Put in a small bowl and top with a couple of sliced olives. Serve with slices of a mini-baguette.
Source: Trish Ross


Curry Dip
½ lb. cooked tofu
1 t. rice vinegar
1 T. barley malt
2 t. curry powder
1 t. mustard powder
½ t. salt
½ cup filtered water

Place all ingredients minus a bit of the water in a blender. Blend and adjust, adding more water for thickness and consistency. Cover and refrigerate. Serve cold.
Source: Jackson Blackmon


Avocado-Tofu Spread with Salsa
1 ripe avocado, peeled and seeded
½ pound tofu, drained
1 lemon, juiced
Pinch of sea salt
1-2 T. salsa
Water, if needed for consistency

Mash avocado with tofu in a bowl. Add lemon juice, sea salt, and salsa; mix. Puree in blender or food processor until smooth, adding water if needed. Adjust seasonings.
Source: Mary Estella


Black and White Aioli Dip
2-3 cloves garlic
¼ cup extra-virgin olive oil
8 ounces soft tofu
2 T. fresh lemon juice
½ t. sea salt; Ground pepper to taste
¼ cup oil-cured black olives, pitted and cut into slivers
1/8 cup small capers, drained

Peel and mince the garlic. Add the oil, tofu, lemon juice, salt and pepper and process until very smooth. Taste and adjust seasonings. Transfer to a bowl and stir in olives and capers just before serving. Excellent with whole-grain crackers, crudités, especially raw zucchini and yellow squash.
Source: Annemarie Colbin


Ginger Dip
½ lb. tofu
4 T. green onions, diced
2 T. lemon juice
2 T. grated ginger
1 T. barley malt
¼ cup walnuts
¼ cup water…adjust as you go.
Place all ingredients in a blender. Blend, adjust and serve.
Source: Jackson Blackmon


Copyright 2008 Pathways4Health

  1. Using beans from the can is quick and easy, but you do sacrifice life-force energy compared to cooking your own from scratch. []