Hearty International Soups

Exploring the world through food is an exciting venture. By enjoying international cuisine you can enjoy a variety of tastes and textures from other cultures without ever leaving home. One food that is common in many cultures around the world is soup, which is one of the most satisfying foods that we can enjoy. If you’re anything like me, you can eat soup almost everyday!For those who are soup lovers, here are several international soups that will be sure to satisfy your pallet. Enjoy!
 

Indian Red Lentil Soup¹

• 5 cups water
• 1 cup red lentils, uncooked
• 1 clove garlic, crushed
• 1 Tbs. Extra-virgin olive oil
• 1 cup onion, chopped
• 1/2 cup celery, thinly sliced
• 1 cup carrots, finely diced
• 1 1/2 Tbs. tomato paste
• 1 bay leaf
• 1/8 tsp. chili powder
• 1 tsp. salt
• 3/4 (15-oz.) can tomatoes, chunky, whole-crushed
• 1 Tbs. Curry powder
• 1/2 cup parsley or cilantro (optional)

In a large pot, combine the first 7 ingredients (water, red lentils, garlic, olive oil, onions, celery, and carrots) together, and bring to a boil. Reduce the heat to medium and simmer for about 2 hours, making sure to keep the pot covered so the liquid doesn’t evaporate.

Except for the parsley, add the rest of the ingredients (tomato paste, bay leaf, chili powder, salt, tomatoes, curry powder) and let simmer for a few minutes longer. Just before serving, sits in the 1/2 cup of freshly chopped parsley.

Serves 4-6

Italian White Bean Soup²

• 1 tsp. extra-virgin olive oil
• 2 cloves garlic, minced
• 1 cup water (add more for preferred consistency)
• 1 (32-oz.) can Great Northern beans, liquid reserved
• 1-2 tsp. McKays Chicken Style Instant Broth and Seasoning (or other chicken-like seasoning)
• 1 tsp. fresh rosemary, stem removed and leaves chopped

In a medium pot, sauté the garlic in olive oil for 2-3 minutes. When the garlic is translucent, add the remaining ingredients and simmer for 10 minutes.
 

Thai Curry Soup³

• 1 tsp. Extra-virgin olive oil
• 1 clove garlic, pressed
• 1 red or orange bell pepper, chopped
• 1/4 head cauliflower, chopped
• 1 cup onion, chopped
• 2 red potatoes, chopped into small chunks
• 1/3 head cabbage, chopped
• 1 cup green beans, diced
• 2 cans coconut milk
• 2 cups water
• 2 Tbs. Curry powder
• 2 Tbs. McKay’s Chicken-Style Instant Broth and Seasoning (or other chicken-like seasoning)
• 1/2 tsp. salt 
• 2 Tbs. Maple syrup (or agave nectar)
• 1/3 cup cilantro, chopped (optional)

Heat olive oil in a large pot over medium heat and sauté the garlic and vegetables (bell pepper, cauliflower, onion, potatoes, cabbage, and green beans).

Add the coconut milk and water, and bring to a boil. Add the remaining ingredients (curry powder, chicken seasoning, salt, maple syrup). Slightly turn down the heat and continue cooking until the vegetables are tender but not overcooked. Garnish with cilantro, if desired.

Serves 6-8
 

Cuban Black Bean Soup⁴

Ingredients

• 1 pound dry black beans
• 7 cups water
• 1 onion, chopped
• 2 cloves fresh garlic, pressed
• 2 stalks celery
• 1 tsp. olive oil (or 2 Tbs. Water)
• 1/2 tsp. dried oregano
• 1 tsp. cumin (optional)
• 15-oz. can stewed tomatoes
• 1 tsp. salt

Steps

• Sort and rinse black beans and cook with water overnight on low in a crockpot. Remove liquid to achieve desired consistency.
• In s skillet, sauté in oil or steam onion, garlic, and celery until soft. Add oregano and cumin if desired.
• Add the sautéed mixture, salt, and the tomatoes to the crockpot. Continue to cook for 30 minutes or less.

Makes 8 servings
 

French Onion Soup⁵

Ingredients

• 3 medium onions, thinly sliced
• 1 Tbs. olive oil
• 8 cups water
• 3 Tbs. chicken-style seasoning
• 1/2 cup Bragg Liquid Aminos
• 2 Tbs. onion powder
• 1 Tbs. maple syrup

Steps

1. Sauté onions in a large pot in the olive oil until slightly browned.
2. Add water and seasonings and allow to simmer for 30 minutes.
3. For a real treat, top each cup of soup with a few croutons, then with a slice of soy cheese. Place the bowl in a heated oven (or toaster oven) just long enough to melt the cheese.

Makes 8 servings
 

Mediterranean Split Pea Soup⁶

• 1 1/2 cups split greens peas, sorted and rinsed
• 4 cups (1 qt.) water
• 3 Tbs. olive oil
• 1 large onion, chopped
• 2 medium carrots, 1 1/2 cups, chopped
• 4 garlic cloves, finely chopped
• 6 cups (1 1/2 quarts.) vegetable broth
• 1/2 cup packed sun-dried tomatoes, cut in small pieces (dry, not in oil)
• 1 Tbs. fresh rosemary, finely chopped
• 2 bay leaves
• 1/2 tsp. dried thyme
• 1 tsp. dried marjoram
• 1 tsp. smoked paprika
• 1 tsp. sea salt
• 1/4 cup parsley, chopped
• A squeeze of lemon to serve

Steps

1. Rinse off split peas and add to a pot with 1 qt. of unsalted water, bring to a boil and simmer for 30 minutes.
2. In a separate soup pot, sauté onion in olive oil for 10 minutes over medium heat - the onion will get brown edges and start to caramelize.
3. Add the garlic and the carrots, sauté 5 minutes more.
4. Add veggie broth, sun-dried tomatoes, rosemary, bay leaves, thyme, marjoram, smoked paprika, and sea salt. 
5. Drain split peas and add in.
6. Simmer gently over medium-low heat, 30 minutes, with a lid, vented, stirring occasionally. Cook until peas are soft and broken down.
7. Add in fresh parsley just before serving and a squeeze of lemon.
8. Adjust salt to taste.

Yield: 8 cups

Vegan Lasagna Soup⁷

Ingredients

• 1 Tbs. olive oil
• 2 cups veggie crumbles
• 1 cup chopped onion
• 4 cloves garlic, minced
• 4 1/2 cups vegetable broth
• 14 oz. can petite-diced tomatoes
• 2 Tbs. tomato paste
• 2 tsp. dried basil
• 1/2 tsp. dried oregano
• 1/2 tsp. dried thyme
• 8 large lasagna noodles

Vegan Creamy Ricotta Sauce

• 1 cup vegan mozzarella shreds
• 1/2 cup vegan parmesan
• 1 cup vegan ricotta
• 3 Tbs. fresh parsley, divided

Steps

1. Heat olive oil in a large pot over medium heat. Add veggies crumbles. Cook until the crumbles are firm and brown, about 5 minutes. Add chopped onion, cooking until tender, 3 to 5 minutes. Add in the chopped garlic and sauté for another 30 seconds.
2. Stir in the broth, tomatoes, tomato paste,  and seasonings. Break the lasagna noodles into bite-sized pieces and stir these into the pot.
3. Bring to a low boil, then reduce the heat to medium-low.
4. Cover the pot and simmer for 15 to 20 minutes.

For the Vegan Ricotta:

5. In a bowl stir together the vegan ricotta, vegan mozzarella, and vegan parmesan.

For Serving:

6. Add fresh parsley to the soup, then remove from heat. Ladle hot soup into serving bowls and add dollops of the cream mixture. Garnish with fresh parsley.

 

 

 

 

 

 

Sources:

1. From Plant, Tami Bivens, R.D., pp. 196-197, Life and Health Network, 2013.
2. Ibid., pp. 186-187.
3. Ibid., pp. 180-181.
4. Amazing Health Cookbook, Barbara Watson, p. 76, Review and Herald Publishing Association, 2012.
5. Ibid., pp. 74
6. https://www.feastingathome.com/mediterranean-split-pea-soup/
7. Return to Health and Wellness Homepage