Raw & Superfood Soups Adding these flavourful soups to your meal prep plan will infuse your diet—and therefore your body— with a variety of super-nutritious foods. Prep for Success

With a little bit of planning, meal prepping homemade soup can save you time and money. Here are a few tips to maximise your meals while Common Thickeners minimising the time you spend in the kitchen. Craving something heartier than your average broth? Play with these ingredients to thicken up all kinds of soups and stews.

Prep Batches Cornmeal Silken Tofu Many soups share the same ingredients, so take a look Benefits: Binds broths Benefits: Adds thickness and protein at some of your favourite recipes and do the prep work To Use: Mix equal parts cornmeal and water To Use: Blend tofu until smooth, and all at once. This will cut down on everything from add to hot soup Best In: Mexican soups shopping trips to wasted ingredients. Best In: Cream of vegetable soups Roux Potatoes The Freezer is Your Friend Benefits: Thickens without Once you’ve chopped your soup ingredients, simply clumping Benefits: Add body To Use: Mix equal parts flour and To Use: Mash sweet or russet roast or sauté them, place on a sheet pan in your fat (butter or oil) over heat until potatoes (or use potato flakes), then freezer, and stir every 10-15 minutes until frozen. you reach the desired colour whisk into soup Then, divide into freezer bags and store. When you’re Best In: Soups that need a Best In: Chowders and stews ready to use, pull them out, add stock, and heat thickener and additional flavour everything up. Cauliflower White Beans Benefits: Adds body with fewer Benefits: Thicken while calories than potatoes adding protein and fibre To Use: Blend cooked cauliflower To Use: Purée drained, rinsed until smooth, then add to hot soup beans, then stir into hot soup Best In: Chowders and stews Best In: Hearty soups, like vegetable or minestrone Flavor Enhancements

Creating complex flavours is all about layering. Here are six easy ways to add flavour to soup: 01. Roast It Roast or sauté your aromatic 03. ingredients. The sugars will naturally caramelise to help Purée It layer flavours in your recipe. Toss your delicious ingredients 05. into your Vitamix® container, then purée until smooth. You’ll Finish It keep all of the nutrients from 02. the ingredients, and dinner Add the finishing touches by couldn’t be easier. sprinkling some fresh herbs or Brown It a special spice blend on your creation. It can be as spicy Those little brown bits at the (think cayenne and paprika on bottom of your pan will add chili) or as subtle (fresh mint on intense flavour to soup or 04. pea soup) as you like. stock. So the next time you brown meat, deglaze your pan Season It with water, wine, or broth for Add herbs after you’ve put your a boost of flavour. stock in the pot. This ensures 06. the herbs will have sufficient time to enhance flavour but Chill It won’t burn. Be careful when using dried herbs; their flavour Soups can stay hot for a long is more concentrated than time. If you want to chill yours fresh herbs. quickly, give it an ice bath by placing the soup in a metal pot. Set the metal pot in a sink filled with lots of ice and a little water. This will safely chill your soup so it can be served again later. 8 SectionSimply Soups SimplySection Soups 9 Red vs. White Gazpacho

While red gazpacho is considered the traditional Romesco Style Tomato Gazpacho recipe, white actually pre- dates it. The white version is a Preparation: 10 minutes classic Spanish peasant soup Processing: Dips + Spreads Program or 1 minute that was eaten in Spain before Yield: 4 servings Christopher Columbus’s time. Red gazpacho was introduced around the same time as the 1 cup (240 ml) water explorer and comes in many forms. Regardless of which 4 (515 g) seasonal tomatoes, quartered recipe you follow, be sure to use 1½ cups (225 g) red bell peppers, roasted fresh, in-season ingredients like 2 slices (55 g) ciabatta bread, sliced ½” thick vine-ripened tomatoes and fire- roasted red bell peppers as well ½ cup (85 g) slivered almonds, roasted as a high-quality olive oil. 1/4 cup (60 ml) olive oil 1 garlic clove, peeled 2 Tablespoons sherry vinegar ½ teaspoon salt 1/8 teaspoon ground black pepper

Place all ingredients into the Vitamix container in the order listed and secure lid.

Program: Select Dips + Spreads Program. Switch machine to Start and allow machine to complete programmed cycle.

Manual: Select Variable 1. Switch machine to Start and quickly increase to its highest speed. Run for 1 minute.

1 Serving (297 g), Amount Per Serving: Calories 300, Total Fat 23g, Saturated Fat 2.5g, Trans Fat 0g, Cholesterol 0mg, Sodium 370mg, Total Carbohydrate 20g, Dietary Fiber 5g, Total Sugars 6g, Protein 6g Chef’s Note

Make this miso the way you want. If you don’t want mushrooms or tofu, simply sub out with any Miso Soup assortment of roasted Preparation: 5 minutes vegetables. This versatile broth will go great with any Processing: Hot Soup Program or 7 accompaniment. minutes Yield: 4 servings

4 cups (960 ml) warm water 3 oz (10 g) bonito flakes 4 oz (14 g) kombu (dried kelp), broken into pieces

Garnish: 3-4 dried shiitake mushrooms, per serving 2 teaspoons toasted sesame seeds, per serving 1 Tablespoon scallions, chopped, per serving 1/4 cup (50 g) silken tofu, diced, per serving

Place water and bonito flakes into the Vitamix container in the order listed and secure lid.

Program: Select Hot Soup program. Switch machine to Start and allow machine to complete programmed cycle.

Manual: Select Variable 1. Switch machine to Start and quickly increase to its highest speed. Run for 7 minutes or until steam escapes from the lid.

Add the kombu to the container and allow to sit with the lid on, for 15 minutes. Strain through a fine mesh sieve or cheesecloth. Pour over garnish in soup bowls.

1 Serving (328 g), Amount Per Serving: Calories 120, Total Fat 7g, Saturated Fat 1g, Trans Fat 0g, Cholesterol 0mg, Sodium 210mg, Total Carbohydrate 7g, Dietary Fiber 3g, Total Sugars 1g, Protein 11g Coconut Red Curry Squash Soup

Preparation: 20 minutes / Cook Time: 45 minutes-1 hour Processing: Hot Soup Program or 6-7 minutes / Yield: 5 servings Seed Garnish 2 Tablespoons olive oil 1/4 (10 g) lime, peeled Preparation: 5 minutes / Yield: 8 2 Tablespoons fresh ginger, 1 teaspoon salt servings sliced with skin on 1/8 teaspoon ground black pepper 1 Tablespoon hemp seeds 2 Tablespoons white 3 garlic cloves, crushed 3 cups (750 ml) chicken or sesame seeds 1 Tablespoon sea salt flakes ½ stalk (10 g) lemongrass vegetable stock 2 Tablespoons black 1 Tablespoon chia seeds 2 Tablespoons red curry paste ½ cup (120 ml) cream of coconut sesame seeds 4 cups (515 g) butternut squash, 1 Tablespoon flax seeds diced, skin on Combine all ingredients in a bowl and mix with a spoon. Preheat oven to 200°C. Toss together the olive oil, ginger, garlic, Top Coconut Red Curry Squash Soup with Seed Garnish. lemongrass, curry paste, squash, lime, salt and pepper and place on a 1 Serving (11 g), Amount Per Serving: sheet tray. Roast in preheated oven for 45 minutes to one hour. Place Calories 20, Total Fat 1.5g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg, stock, cream of coconut, and roasted mixture into the Vitamix container Sodium 870mg, Total Carbohydrate 1g, Dietary Fiber 1g, Total Sugars 0g, Protein 1g in the order listed and secure lid.

Program: Select Hot Soup program. Switch machine to Start and allow machine to complete programmed cycle.

Manual: Select Variable 1. Switch machine to Start and quickly increase to its highest speed. Run for 6-7 minutes or until steam escapes from the lid.

Top with Seed Garnish.

1 Serving (306 g), Amount Per Serving: Calories 220, Total Fat 11g, Saturated Fat 5g, Trans Fat 0g, Cholesterol 0mg, Sodium 930mg, Total Carbohydrate 32g, Dietary Fiber 2g, Total Sugars 19g, Protein 2g Chef’s Note

Add 1/2 cup (120ml) of coconut milk at the end of the blending cycle to give the soup a richer flavour. If you do not like spicy food, you may leave the chili pepper out of the soup.

Thai Ginger Soup with Cashews

Preparation: 5 minutes Processing: Hot Soup Program or 6-7 minutes Yield: 4 servings

480 ml (2 cups) water 1 Tablespoon fresh ginger root 100 g (1 ) carrot, halved 1 red chilli pepper 100 g (1 cup) cabbage, chopped 125 g (1 cup) cashews 100 g (1 ) celery stalk, halved 1 Tablespoon fresh coriander 140 g (1 ) red pepper leaves 150 g (1 ) courgette, cubed 1 teaspoon honey, optional 10 g (1 ) spring onion 1 vegetable bouillon cube 15 g (1 ) lime ½ garlic clove

Place all ingredients into the Vitamix container in the order listed and secure the lid.

Program: Select Hot Soup program. Switch machine to Start and allow machine to complete programmed cycle.

Manual: Select Variable 1. Switch machine to Start and quickly increase to its highest speed. Run for 6-7 minutes or until steam escapes from the lid.

1 Serving (311g), Amount Per Serving: Calories 230, Total Fat 15g, Saturated Fat 3g, Trans Fat 0g, Cholesterol 0mg, Sodium 400mg, Total Carbohydrate 21g, Dietary Fiber 4g, Total Sugars 8g, Protein 7g Apple Acorn Squash Soup

Preparation: 30 minutes Processing: Hot Soup Program or 6-7 minutes Yield: 2 servings

420 g (3 cups) acorn squash, peeled, seeded, and cut into 1" cubes 1 Tablespoon olive oil, optional 60 g (½ small) small onion, peeled 1 garlic clove, halved 90 g (½ ) apple, havled, seeded ¼ teaspoon dried thyme ⅛ teaspoon salt 480 ml (2 cups) low sodium vegetable stock, stock

Steam squash in a steamer or microwave until fork tender. Sauté onion and garlic in oil until onion is clear and tender.

Place all the ingredients into the Vitamix container in the order listed and secure the lid.

Program: Select Hot Soup program. Switch machine to Start and allow machine to complete programmed cycle.

Manual: Select Variable 1. Switch machine to Start and quickly increase to its highest speed. Run for 6-7 minutes or until steam escapes from the lid.

1 Serving (542g), Amount Per Serving: Calories 240, Total Fat 7g, Saturated Fat 1g, Trans Fat 0g, Cholesterol 0mg, Sodium 300mg, Total Carbohydrate 44g, Dietary Fiber 12g, Total Sugars 8g, Protein 4g Avocado and Pea Soup Vegan Pea & Kale Soup

Preparation: 5 minutes Preparation: 10 minutes Processing: Hot Soup Program or 7 minutes Processing: Hot Soup Program or 7 minutes Yield: 4 servings Yield: 3 servings

2½ cups (600 ml) chicken or vegetable stock 2½ cups (600 ml) vegetable broth 3 Tablespoons (45 ml) lemon juice 2 cups (250 g) frozen peas, thawed 2 Tablespoons (30 ml) olive oil 3 cups (90 g) kale 2 cups (255 g) frozen peas, thawed ½ cup (5 g) fresh parsley sprigs ½ (75 g) avocado, pitted, halved 1 small (5 g) piece onion, peeled Salt and pepper, to taste ½ garlic clove

Place all ingredients into the Vitamix 1 teaspoon salt container in the order listed and secure lid. Sugar snap peas (optional)

Chilled Soup Place all ingredients into the Vitamix container in the order listed and secure lid. Program: Select Dips + Spreads Program. Switch machine to Start and allow machine Program: Select Hot Soup program. to complete programmed cycle. Switch machine to Start and allow machine to complete programmed cycle. Manual: Select Variable 1. Switch machine to Start and quickly increase to its highest Manual: Select Variable 1. Switch machine speed. Run for 1 minute. to Start and quickly increase to its highest speed. Run for 7 minutes or until steam Hot Soup escapes from the lid.

Program: Select Hot Soup Program. Switch Garnish with snap peas, if desired. machine to Start and allow machine to complete programmed cycle. 1 Serving (315 g), Amount Per Serving: Calories 100, Total Fat 0.5g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg, Sodium 1000mg, Total Carbohydrate 17g, Manual: Select Variable 1. Switch machine to Dietary Fiber 6g, Total Sugars 7g, Protein 6g Start and quickly increase to its highest speed. Run for 7 minutes or until steam escapes from the lid.

Season with salt and pepper.

1 Serving (252 g), Amount Per Serving: Calories 150, Total Fat 10g, Saturated Fat 1.5g, Trans Fat 0g, Cholesterol 0mg, Sodium 330mg, Total Carbohydrate 12g, Dietary Fiber 4g, Total Sugars 4g, Protein 4g Tempura Avocado Vegan Black Bean Soup with Tempura Avocado

Preparation: 5 minutes Preparation: 10 minutes / Cook Time: 20-25 minutes Cook Time: 4-5 minutes Processing: 15 Processing: Dips + Spreads Program or 1 minute seconds Yield: 6 servings Yield: 16 servings 2 Tablespoons olive oil ½ teaspoon paprika 1½ cups (360 ml) sparkling water 1/4 cup (20 g) yellow onion, peeled, chopped 1/4 teaspoon crushed red pepper flakes 2 teaspoons baking powder 1/3 cup (45 g) celery, chopped 1/4 (10 g) lime, peeled ½ teaspoon salt ½ cup (65 g) carrots, chopped 2 teaspoons salt 1½ cups (175 g) plain flour, plus extra for dusting 3 400g cans black beans, drained, rinsed, ½ teaspoon ground black pepper divided use 3-4 firm avocados, peeled, pitted, quartered Garnish: 4 cups (960 ml) vegetable broth Vegetable oil for frying Chopped coriander Tempura 1 garlic clove, peeled Place sparkling water, baking powder, Avocado salt, and flour into the Vitamix container 2 teaspoons chili powder in the order listed and secure lid. 1 teaspoon ground cumin

Select Variable 1. Switch machine to Start Heat a large non-stick pan over medium-high heat. Add the oil, onion, celery, and increase to Variable 3. Run for 15 carrots, and ⅓ of the black beans to the pan and sauté for 5-6 minutes. Place seconds. Let stand for 10 minutes. vegetable broth, garlic, chili powder, cumin, paprika, red pepper flakes, lime, salt, Heat oil to 175°C. Dip avocado into extra and pepper into the Vitamix container in the order listed and secure lid. cake flour, then into batter and fry for 4-5 Program: Select Dips + Spreads Program. Switch machine to Start and allow minutes. Place on a paper towel lined plate and season with salt and pepper. machine to complete programmed cycle.

1 Serving (17 g), Amount Per Serving: Manual: Select Variable 1. Switch machine to Start and quickly increase to its Calories 25, Total Fat 1.5g, Saturated Fat 0g, highest speed. Run for 1 minute. Trans Fat 0g, Cholesterol 0mg, Sodium 35mg, Total Carbohydrate 3g, Dietary Fiber 1g, Total Sugars 0g, Protein 0g Add the blended mixture to the pan with the onion, celery, carrot, and black bean mixture and cook for 20-25 minutes over medium heat. Garnish with cilantro and Tempura Avocado.

1 Serving (419 g), Amount Per Serving: Calories 250, Total Fat 6g, Saturated Fat 0.5g, Trans Fat 0g, Cholesterol 0mg, Sodium 930mg, Total Carbohydrate 36g, Dietary Fiber 12g, Total Sugars 2g, Protein 13g Cabbage and Kale Minestrone with Crispy Chickpeas Crispy Chickpeas Preparation: 5 minutes Processing: Hot Soup Program or 6-7 minutes Preparation: 5 minutes Yield: 5 servings Cook Time: 40-45 minutes Processing: 15-20 seconds Yield: 8 servings ¾ cups (100 g) dried whole 11/4 cups (40 g) kale wheat macaroni ¾ cup (120 g) diced tomatoes 4 cups (960 ml) vegetable stock ¾ teaspoon salt 2 cans (525 g) chickpeas, drained 2 Tablespoons (30 ml) tomato paste 1/4 teaspoon ground black pepper 2 Tablespoons (30 ml) extra virgin olive oil 3 cups (200 g) white cabbage 2 teaspoons fennel seeds Garnish: ½ cup (50 g) red onion, peeled 2 teaspoon dried thyme Crispy Chickpeas 1 Tablespoon olive oil 1 teaspoon dried basil 4 thyme sprigs ½ teaspoon celery seed 1 Tablespoon dried minced garlic flakes Cook pasta according to package directions. Set aside. Place stock, 1 Tablespoon onion powder tomato paste, cabbage, onion, olive oil, and thyme into the Vitamix ½ teaspoon salt container in the order listed and secure lid. 1/4 teaspoon ground black pepper Program: Select Hot Soup program. Switch machine to Preheat oven to 200°C. Toss chickpeas Start and allow machine to complete programmed cycle. with olive oil and set aside. Place all spices into the Vitamix container in the Manual: Select Variable 1. Switch machine to Start and quickly increase order listed. Secure the blade base. to its highest speed. Run for 6-7 minutes or until steam escapes from the lid. Select Variable 1. Switch machine to Start and increase to Variable 8. Add the kale, tomatoes, salt, and pepper to the container. Run for 15-20 seconds.

Select Variable 4. Run for 1 minute. Toss 2 Tablespoons of the spice mix with the chickpeas. Place on a sheet tray and Divide macaroni evenly into bowls. Pour soup over bake for 40-45 minutes. top and garnish with Crispy Chickpeas. 1 Serving (73 g), Amount Per Serving: Calories 130, Total Fat 5g, Saturated Fat 0.5g, 1 Serving (327 g), Amount Per Serving: Trans Fat 0g, Cholesterol 0mg, Sodium 290mg, Calories 100, Total Fat 3g, Saturated Fat 0g, Trans Fat 0g, Total Carbohydrate 17g, Dietary Fiber 5g, Cholesterol 0mg, Sodium 530mg, Total Carbohydrate 16g, Total Sugars 3g, Protein 5g Dietary Fiber 3g, Total Sugars 6g, Protein 4g ©2020 Vita-Mix® Corporation 08/20