SOUPS FOR ALL SEASONS

By Lillian Butler & Eddie Robinson

© Raw Soul 2009-2010. All Rights Reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means electronic, mechanical, photocopying, recording, scanning or otherwise without the prior written permission of the Publisher.

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INTRODUCTION Fresh soups are a huge part of a live food diet. They are great for a quick

nutritious meal, an appetizer or main dish. Just like when preparing cooked soups, you can prepare live soups using leftover vegetables, sauces, gravies, marinades, salads and sides.

Let the cooked soups that you enjoy be your reference for preparing raw soups.

Most soups start with a stock. Juices make a perfect vegetable stock. Many of the fresh juices you enjoy can be used in a soup stock. For example, one of the popular juices at Raw Soul is the carrot, apple spice (ginger). One day I needed to make a soup in a hurry, so I started with this juice, poured it in my blender, added fresh pumpkin and spices, blended it and had a delicious soup!

Think of some of the vegetable juices you love. These combinations will make a

great soup stock. Here are some examples:

• Carrot, beet, parsley, dandelion, garlic, cayenne • Cucumber, celery, onion, garlic • Swiss chard, kale, spinach, watercress, mint • Tomato, carrot, celery • Carrot, celery, spinach, onion, garlic

Always use organic fruits and vegetables whenever possible that are local and

seasonal. Produce that is in season where you live will be the most nutritious and flavorful and will last longer when stored properly.

Always soak nuts and sprout seeds, grains and beans before use. Pine nuts and

hemp seeds are the exception. If you are unfamiliar with soaking and sprouting, please visit the Raw Soul Community section of our website to access this information.

Store produce in green bags in the refrigerator. Take all the air out and seal the

top so no air gets in. This will prolong the life of your vegetables. When you are ready to use them, let them soak in a bath of cool water for 30 minutes, rinse and use.

Use leftover soup as a base for a new soup. Particularly cleansing and cooling

soups such as cucumber, tomato and sweet pea. You can add vegetables and grains to these soups to create a hearty meal. You can also use soups as a sauce over “pasta”, nut meats or vegetables.

To warm soups, put them in a crock pot on low. Use a thermometer to gauge the

temperature. When it reaches 100◦F, turn the pot off. Store soups in a glass container with tight-fitting lid in the refrigerator up to 4 days. Always taste leftovers before use. Challenge yourself by making soups that you loved cooked, but make them raw. Be creative. Explore new ingredients and flavorings to create new recipes.

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TABLE OF CONTENTS HEARTY WINTER SOUPS AND STEWS Black-eye pea Soup 3

Curry Vegetable Soup 3 Emperor’s Stew 3 Louisiana Gumbo 4

Mediterranean Stew 4 Sea Vegetable Chowder 5 Vegetable Stew 5 CLEANSING SOUPS FOR SPRING Avocado Lovers Soup 6

Energy Soup 6 Extra Energy Soup 6 Miso Soup 7 Spinach Avocado Soup 7 Sweet Pepper Soup 7 COOLING SUMMER SOUPS Cantaloupe Soup 8 Carrot Ginger Soup 8 Coconut Soup 8 Cool Cucumber Soup 8 Gazpacho Soup 9 Sweet Pea Soup 9 Tomato Dill Soup 9 FILLING FALL SOUPS Butternut Squash Soup 10

Corn Chowder 10 Cream of Broccoli 10 Cream of Mushroom 11 Lentil Soup 11

Minestrone Soup 11 Pumpkin Soup 12 Sweet Potato Soup 12

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HEARTY WINTER SOUPS AND STEWS Black-eye Pea Soup (Yield: 8 servings) 4 cups sprouted black-eye peas 4 cups water 1½ cups small diced onion ¾ cup small dice red bell pepper ½ cup small dice celery 2 tablespoons minced garlic 2½ tablespoons paprika 2 tablespoons garlic powder 1 tablespoon onion powder 1 tablespoon chipotle pepper 1 tablespoon dried oregano 1 tablespoon dried thyme ½ teaspoon sea salt Place 4 cups water into crock pot on low setting. When water is hot, add remaining ingredients and mix well. Bring temperature to 100◦F and turn off. Taste and adjust flavors to desired taste. Serve. Curry Vegetable Soup (Yield: 8 servings) 1 head chopped cauliflower 2 cups chopped zucchini squash 2 cups diced tomatoes 2 cups chopped spinach 2 quarts filtered hot water 2 cloves minced garlic 3 tablespoons mild curry powder 2 tablespoons nama shoyu 1 tablespoon cumin powder ½ teaspoon cayenne pepper ½ teaspoon chili powder ¼ cup lime juice Celtic sea salt to taste Agave nectar to taste In large bowl or crock, place chopped vegetables. Add water and seasonings. Mix well. Taste and adjust flavors to desired taste. Serve immediately or warm in crock to 100◦F. Emperor’s Stew (Yield: 8 servings) 2 quarts filtered hot water 2 cups shredded napa cabbage 1 cup sprouted barley or quinoa 1 cup chopped broccoli 1 cup chopped scallions ½ cup shredded carrots

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½ cup wakame soaked in 1 cup filtered water for 30 minutes ½ cup snow peas ¼ cup Nama Shoyu ¼ cup chopped cilantro 2 tablespoons sesame oil ½ teaspoon cayenne pepper (optional) Place water and sea vegetables with soak water in a large bowl. Add remaining ingredients. Mix well. Taste and adjust flavors to desired taste. Serve immediately or warm in crock to 100◦F. Louisiana Gumbo (Yield: 8 servings) 4 cups water 1 cup mixed sea vegetables (kelp, wakame, arame, dulse) 1 diced red bell pepper 1 large diced zucchini 1 diced jicama 2 cups fresh corn 2 tablespoon dried onion 2 tablespoon dried garlic 1 bunch chopped scallions 2 cups soaked cashews 1 cup sun dried tomatoes (soaked for 2 hours) 1 tablespoon gumbo file 1 tablespoon sea salt 2 tablespoons mixed seasonings (cumin, chili, garlic, onion, cayenne, Italian) ¼ teaspoon hot pepper In large container add water, sea veggies, bell pepper, zucchini, jicama, corn, dried onions & garlic and scallions. Blend cashews, tomatoes, and seasonings add to container. Mix well. Let warm in crock until temperature of 100◦F is met. Serve. Mediterranean Stew (Yield: 8 servings) 1 pound fresh chopped spinach 4 medium peeled and chopped tomatoes 1 medium chopped eggplant 1 small chopped jicama ½ cup olive oil 1 teaspoon fresh lemon juice 1 teaspoon sea salt 1 tablespoon minced fresh ginger 1 seeded and chopped jalapeno pepper 1 tablespoon curry powder 1 teaspoon cumin powder 1 teaspoon turmeric powder ½ teaspoon black mustard powder

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Stock 2 cups sun-dried tomatoes 1 red bell pepper ½ cup fresh basil 2 garlic cloves ½ small red onion 3 cups filtered water ½ teaspoon sea salt In a mixing bowl, combine stock ingredients. Mix well and set aside to marinate. This can also be done the day before. In blender, combine stock ingredients and blend until liquefied. Pour liquid into bowl. Add vegetables. Mix well. Add more water according to desired thickness. Serve immediately or warm in crock. Store in refrigerator. Sea Vegetable Chowder (Yield: 8 servings) 2 cups soaked, strained and rinsed cashews 4-5 cups water (depending on desired thickness of soup) 2 cups chopped jicama ½ cup diced onions ½ cup diced red bell pepper ¼ cup arame ¼ cup wakame ¼ cup fresh chopped parsley 1 teaspoon sea salt ½ teaspoon cayenne ¼ cup sesame oil Blend cashews and water until creamy. Pour in crock pot. Add remaining ingredients. Warm to 100◦F (use thermometer to monitor). Serve warm. Store in refrigerator. Vegetable Stew (Yield: 8 servings) 2 cups cucumber juice (about 6 cucumbers) 2 red bell peppers 2 cups soaked cashews 2 cups water 1 cup sun-dried tomatoes 1 tablespoon sea salt 2 cups broccoli florets 1 cup diced zucchini 1 diced yellow bell pepper ½ large chopped onion 1 tablespoon chopped garlic ¼ teaspoon cayenne 1 teaspoon each dried mixed herbs (parsley, basil, thyme) In a high speed blender, combine cucumber juice, red bell peppers, cashews, water, sun-dried tomatoes and sea salt. Blend until creamy add a little more water if needed. This is your stock. Pour into a large bowl or crock pot. Add remaining ingredients. Serve as is or warm to 100◦F.

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CLEANSING SOUPS FOR SPRING Avocado Lovers Soup (Yield: 6 servings) 4 cups filtered water 2 cups cashews I tomato 1 chopped large garlic clove ½ avocado 2 tablespoons chopped cilantro ½ tablespoon sea salt I chopped avocado ½ chopped large red onion Place chopped avocado and red onion in bowl. Blend remaining ingredients until creamy. Taste and adjust flavors to desired taste. Serve immediately or chilled. Energy Soup (Yield: 2 servings) Make energy soup your staple soup. It is a powerhouse of phytonutrients, vitamins and minerals that build the immune system, cleanse the liver, reduce inflammation, prevent disease and leave you feeling energetic and vibrant. 2 leaves romaine lettuce 4 leaves dark green kale 1 zucchini squash ½ avocado 1 cucumber 1 cup sprouts of choice 2 tablespoons dulse flakes 3/4 cup Rejuvelac or water Cut up vegetables. Place ingredients in blender. Blend until smooth and creamy. Taste. Add additional seasonings to suit your taste. Serve immediately. Try to eat energy soup everyday for good balanced nutrition. Try different variations using different vegetables and leafy greens. Extra Energy Soup (Yield: 4 servings) 2 leaves romaine lettuce 4 leaves Lucinato kale 1 zucchini squash ½ avocado 1 red bell pepper 1 cucumber ¼ cup sunflower or buckwheat sprouts ¼ cup fresh lemon juice 2 tablespoons dulse flakes 3/4 cup Rejuvelac or water Cut up vegetables. Place ingredients in blender. Blend until smooth and creamy. Taste and adjust seasonings to desired taste. Serve immediately or chilled. When made with Rejuvelac, you may store in refrigerator up to 24 hours!

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Miso Soup (Yield: 4 servings) ¼ cup miso paste of choice 1 cup wakame (soaked in 2 cups water for 30 minutes) 1 cup hot water 2 chopped scallions Strain wakame pouring liquid into a blender. Add miso paste and hot water and blend until smooth. Pour into bowl. Add wakame and scallions. Serve immediately. Spinach Avocado Soup (Yield: 6 servings) 5 cups filtered water 2 cups spinach ½ avocado 1 cup soaked cashews 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon Celtic sea salt Blend all ingredients in blender until smooth and creamy. Taste and adjust seasonings to desired taste. Serve immediately or chilled. Sweet Pepper Soup (Yield: 8 servings) 6 cups cucumber juice 6 tomatoes 4 red bell peppers 1 cub basil leaves 4 garlic cloves ½ cup scallions ¼ cup cilantro ½ cup olive oil ½ teaspoon cayenne ½ teaspoon sea salt Blend all ingredients until smooth and creamy. Taste and adjust seasonings to desired taste. Serve immediately or chilled.

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COOLING SUMMER SOUPS Cantaloupe Soup (Yield: 2 servings) 1 large cantaloupe 1 cup fresh coconut water Juice from 1 lime 1 sprig fresh mint Pinch cinnamon Place all ingredients in blender and blend until smooth. Taste and adjust seasonings to desired taste. Serve immediately or chilled. Carrot Ginger Soup (Yield: 4 servings) 8 carrots juiced 2 apples juiced ½” ginger root juiced 4 chopped carrots 1 tablespoon curry powder 1 teaspoon garam masala Pour into a blender and add remaining ingredients. Blend until creamy. Serve immediately. Coconut Soup (Yield: 4 servings) Meat and water from 2 young Thai coconuts 1 tablespoon fresh grated ginger 2 teaspoons dried lemongrass 3 tablespoons sesame oil 1 tablespoon Nama shoyu Pinch sea salt Pinch of cayenne for garnish Cilantro leaves for garnish Blend all ingredients until smooth. Taste and adjust seasonings to desired taste. Garnish with cayenne and cilantro. Serve immediately or chilled. Cool Cucumber Soup (Yield: 4 servings) 6 peel and chopped cucumbers 4 chopped summer squash 6 chopped Japanese turnips 2 chopped scallions 4 garlic cloves 1 teaspoons sea salt ½ teaspoon cayenne pepper ½ cup extra virgin olive oil ¼ cup apple cider vinegar 2 cups filtered water

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Blend ingredients in food processor or blender depending on desired thickness. Taste and adjust seasonings to desired taste. Serve immediately or chilled. Gazpacho Soup (Yield: 8 servings) ¼ cup extra virgin olive oil 3 cups sun-dried tomatoes 2 coves garlic 1 tablespoon raw agave ¼ cup lemon juice 1 bunch fresh basil 2½ cups water 4 cubed avocados 4 medium chopped bell pepper 4 stalks chopped celery 1 small chopped onion Chopped cilantro Blend olive oil, sun-dried tomatoes, garlic, agave, lemon juice, basil and water until smooth. Pour the soup into a large bowl and add the remaining ingredients. Taste. Adjust flavors. Serve immediately or chilled. Sweet Pea Soup (Yield: 4 servings) 2 16-oz. bags frozen peas 1 small bunch watercress leaves 1 bunch fresh spinach 1 chopped red bell pepper 4 cups carrot juice Sea salt to taste Blend all ingredients until smooth. Taste and adjust seasonings to desired taste. Serve immediately or chilled. Tomato Dill Soup (Yield: 4 servings) 8 stalks celery, juiced 2 large cucumbers, juiced ¼” ginger root, juiced 6 fresh tomatoes ½ avocado 4 tablespoons chopped dill Combine all ingredients in blender and blend until creamy. Pour in bowl. Taste and adjust seasonings to desired taste. Serve immediately or chilled.

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FILLING FALL SOUPS Butternut Squash Soup (Yield: 4 servings) 2 cucumbers 4 carrots 1 onion 1 bunch celery 1 peeled and chopped butternut squash 2 cups soaked cashews 4 chopped scallions 2 tablespoons agave 1 tablespoon curry powder 1 teaspoon garam masala 1/8 cup Olive oil Splash vanilla extract Juice cucumbers, carrots, onion and celery to make stock and set aside. In blender, combine remaining ingredients and add stock to cover. Blend on high speed until creamy. Taste and adjust flavors as desired. Pour into bowl. Garnish with nutmeg and fresh basil. Serve. Corn Chowder (Yield: 6 servings) 4 cups fresh corn 1 cup soaked cashews 1 cup pine nuts 2 cups scallions 1 tablespoon miso 1 teaspoon chili powder 1 teaspoon cumin Sea salt to taste 4 cups filtered water Blend 1 cup corn with all ingredients, except scallions. Pour into serving bowl. Add remaining corn and scallions. Taste and adjust flavors to desired taste. Serve immediately Cream of Broccoli Soup (Yield: 4 servings) 2 cups soaked cashews ¼ cup lemon juice ¼ cup nutritional yeast 1 tablespoon miso paste 1 small chopped red onion 1 teaspoon Celtic sea salt 3 cups water 2 heads broccoli flowerets 2 tablespoons dried tarragon Blend all ingredients, except 1 cup broccoli, until thick and creamy. Move to bowl. Pulse remaining broccoli in food processor. Add broccoli and tarragon to bowl and mix well. Taste and adjust seasonings to desired taste. Serve immediately or warm in crock.

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Cream of Mushroom Soup (Yield: 4 servings) 1 cup pine nuts 2 portabella mushrooms 1 cup shitake mushrooms ½ cup dried porcini mushrooms 2 tablespoons onion powder 1 teaspoon garlic powder 2 tablespoons Italian seasonings 2 tablespoons cumin powder 1 tablespoon chili powder 1 tablespoon Paprika 1 tablespoon Onion powder 1 tablespoon garlic powder 1 teaspoon cayenne pepper ¼ cup Nama shoyu or 1tablespoon sea salt 3 cups water Finely chopped scallions and mushrooms of your choice for garnish Blend all ingredients, except garnish, until creamy. Taste and adjust seasonings as desired. Garnish with finely chopped scallions and mushrooms. Serve immediately or warm in crock. Lentil Soup (Yield: 6 servings) 2 cups sprouted lentils ¼ cup lemon juice 1 cup soaked cashews or macadamia nuts 1 tablespoon miso paste 1 tablespoon cumin 1 tablespoon chili powder 1 tablespoon chopped garlic 1 tablespoon curry 1 tablespoon turmeric 1 tablespoon Celtic sea salt 1 dash of aesophatida (optional) 3 tablespoons agave nectar 4 cups water Soak lentil sprouts in crock with 3 cups water on low until it reaches 96◦F. Blend remaining ingredients until creamy. Add to crock and let warm on low until it reaches 96◦F is met. Taste and adjust seasonings to desired taste. Serve. Minestrone Soup (Yield: 4 servings) ½ cup sun-dried tomato (soaked for 2 hours) 2 cups water ½ cup chopped parsley ½ cup chopped basil 1 tablespoon minced garlic 1 teaspoon dried oregano

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1/4 teaspoon cayenne pepper Celtic sea salt to taste 3 cups chopped tomato 3 stalks chopped celery 1 diced red or yellow bell pepper 1 chopped zucchini 1 cup sprouted chickpeas (optional) Blend sun-dried tomatoes, parsley, basil, garlic, oregano, cayenne, sea salt and water until smooth. Pour in bowl. Add tomatoes, celery, bell pepper, zucchini and chickpeas. Mix well. Add more water if too thick. Taste and adjust seasonings to desired taste. Serve immediately or warm in crock. Pumpkin Soup (Yield: 4 servings) 1 small diced pumpkin 1 cup pine nuts or soaked macadamia nuts 1 small chopped zucchini 2 chopped scallions 1 teaspoon cardamom 1 teaspoon cloves 1 teaspoon coriander ½ teaspoon cumin 3 cups water 1 tablespoon date paste or agave (optional) Sea salt to taste Dash cayenne Blend all ingredients until creamy. Move to bowl. Taste and adjust seasonings to desired taste. Serve immediately or warm in crock Sweet Potato Soup (Yield: 4 servings) 1 cup soaked cashews 2 medium sweet potatoes 1 cup chopped pineapple 1 teaspoon Celtic sea salt 3 cups water ¼ cup date paste (blend 10 dates with ½ cup water to yield 1 cup paste) 1 teaspoon nutmeg 1 teaspoon cloves 2 teaspoons cinnamon Blend all ingredients until creamy. Move to bowl. Taste and adjust seasonings to desired taste. Serve immediately or warm in crock. ADD WHATEVER LEFTOVER VEGETABLES YOU HAVE ON HAND SUCH AS KALE, CABBAGE, COLLARD GREENS, CARROTS, SQUASH, ONION, PEPPERS, ETC. TO SOUPS. ADD THESE VEGETABLES TO MAKE A CREAMY SOUP HEARTY OR TO MAKE A HEARTY SOUP HEARTIER OR TO MAKE ANOTHER SOUP FROM AN EXISTING ONE. TO MAKE A WHITE STOCK RED, BLEND SUN-DRIED TOMATOES WITH WHITE STOCK.