Easy way for those with weak digestion to enjoy veggies…
There comes a point when it seems impossible to keep with the amounts of beautiful vegetables that are coming from our top-notch CSA.
It’s at this point that I decide to put them all together in a soup- especially at the very end of summer, when the produce is most abundant, field crops are turning yellow, and the nights are cool and comfortable. Soups help those with more sensitive constitution fortify their body for the coming cooler months.
Savory Vegetable Soup
Free of Dairy, Gluten, Nuts, Corn (opt.), Eggs, Soy
makes 3-4 quarts
sauté 30 minutes, simmer 1 hour
Combine your favorites to equal 6 cups of veggies. Here is a nice combination:
Potatoes (Not recommended for Earth-types who want to maintain or lose weight.)
Onion – Up to 1/2 cup chopped works well for this recipe. (Earth and Fire-types tend to prefer yellow onions and Air- types prefer white or red. Leeks can also be used.)
Rainbow Chard – Cut out ribs from leaf, chop ribs along with celery and sauté together if using chard. Add leaves, torn into small coin-sized pieces (chop very fine if feeding to small children) to sauté at the very end.
Celery – I used the inner core parts that are small and yellow. They are just fine for soup and I save the greener parts to eat raw as they are more palatable.
Zucchini or other summer squash
Mushrooms (Portobello makes for a meatier taste.)
Peas – shell or snow variety
2-4 garlic cloves, minced (Use ramps if they are in season (spring) as a seasonal alternative to garlic.)
Add a cup or two of cooked or canned beans such as Great Northern or Lima beans for extra heartiness and protein.
1 quart canned whole tomatoes and juices
1 quart chicken stock; or buffalo or lamb stock for a heartier flavor. Homemade tastes the best and has so many health benefits.
Thyme – a couple of sprigs
Salt (I like Himalayan salt.) and pepper to taste
*Use all organic and/or farm-raised ingredients.
This recipe can be made with all kinds of veggies. Choose those of all colors.
Wash, cut and sauté gently until tender but not mushy.
Start with the most dense veggies like carrots and every couple of minutes add in less dense veggies, as indicated by the order of the vegetables in the list of optional ingredients.
Use a heat-tolerable oil of your choice.
I like to use butter for those who are not dairy-sensitive and olive oil for those who are.
Wash and cut or chop 6 cups of veggies, keeping them separated by firmness/density.
Heat a couple of tablespoons of oil on medium heat in the bottom of a large Dutch Oven pan 5-6 quarts works best.
Begin sautéing the firmest and most dense vegetables first, adding in the less dense produce every couple of minutes.
Add a tablespoon of oil if the bottom of the pan dries a bit as the veggies sauté. Mushrooms in particular absorb a lot of cooking oil. Stir often.
Once the last of the veggies is added and cooked until tender but not mushy, add the canned tomatoes and broth.
Northern, Lima or other beans (drained rinse if using canned beans) of your choice may be added at this point if desired. Earth-types will prefer to have more tomato, and perhaps not add any broth at all.
Add herbs and seasoning, stir and let simmer gently for about an hour.
Body-type and Wellness Insights
This soup is rather balanced with a wide variety of vegetables, so it is suited for all Types.
Earth-types are benefited by the great amount of produce and fiber that helps keep their system running smoothly- they will especially like the tomato base. Omit potatoes and beans if you are experiencing an excess of the Earth Element.
Fire-types will find this a palatable way to get their veggies for the day and will likely prefer a heartier-tasting version with a buffalo or lamb broth and portobello mushrooms.
Air-type benefit from the warmth and moisture of the soup as well as the softness of the vegetables as too much roughage can feel, well, rough in their more delicate systems. This soup is especially good in the fall, winter and spring and can be altered to accommodate vegetables that are more readily available.
Water-types can similarly benefit from this nutritious soup as the Air-type does. This type benefits from eating regularly irregular habits throw them off. Using ample herbs and seasoning help make this soup a bit more stimulating and more balancing for Water-types.