Low Fat Vegan Chef Presents: Low Fat Vegan Comfort Soups To Keep You Warm by Veronica Patenaude www.LowFatVeganChef.com Important NOTICE: It is illegal to reprint, sell or distribute this publication! You also MAY NOT give away, sell or distribute the content of this eBook. Restaurants may not use recipes from this recipe book without prior written consent from the author. Veronica Grace Patenaude © 2012 — ALL RIGHTS RESERVED. No part of this publication may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express written, dated and signed permission from the author. Published by: Raw Vegan 358-1917 W 4th Ave Vancouver, BC V6J1M7 Canada www.lowfatveganchef.com www.rawvegan.com www.lowfatveganchef.com 2 About the Author Veronica Grace Patenaude is a self taught at home chef and food enthusiast who focuses on promoting an oil-free and low fat vegan approach to a whole foods plant based diet and lifestyle. Along with her husband Frederic Patenaude, she teaches and encourages people to eat fresh plant foods as much as possible and stays up to date on current research in the natural health and plant based diet world. She honed her skills in the kitchen day after day from testing oil- free raw and vegan recipes out on her husband, family and friends. Most recipe books and restaurant foods are too oily and high in fat and many modifications were needed to tweak things in the right direction. She decided enough was enough of modifying and altering existing recipes, and started writing down and photographing her own creations. The recipes in this book are the results of several months of testing her recipes and getting just the right amount of flavor without compromising the healthy aspect of plant based food. So get ready to have the best soup you have EVER had in your life! Enjoy. "AN OLD-FASHIONED VEGETABLE SOUP, WITHOUT ANY ENHANCEMENT, IS A MORE POWERFUL ANTICARCINOGEN THAN ANY KNOWN MEDICINE." -JAMES DUKE M.D. (U.S.D. www.lowfatveganchef.com 3 Table of Contents About the Author ........................................................................................................................ 3 Chapter 1: FrequentLy Asked Questions .................................................................... 6 Why Do You Cook Without Oil? .............................................................................................................. 6 How Do I Cook Without Oil? ..................................................................................................................... 9 What Ingredients Do I Need To Make Your Soup ReCipes? ..................................................... 10 What is This Ingredient? ......................................................................................................................... 15 Why Do Some ReCipes Have Sugar or A Sweetener In Them? ............................................... 16 Aren’t You ConCerned About BPA in Canned Goods? ................................................................. 18 Can I Substitute Fresh Cooked Beans for Canned Beans? ........................................................ 18 Can I Substitute Dried Herbs For Fresh Ones? .............................................................................. 19 Can I Substitute Vegetable Bouillon For Vegetable Broth? ...................................................... 19 Serving Sizes In This Book ..................................................................................................................... 20 How The Nutritional Information Is CalCulated In This Book ................................................ 21 Are There MetriC Conversions In This Book? ................................................................................ 22 How ExaCt Are The Cooking Times? .................................................................................................. 23 WhiCh ReCipes Are Gluten-Free? ......................................................................................................... 24 WhiCh ReCipes Are Soy-Free? ............................................................................................................... 24 Do You Peel Your Vegetables In Your ReCipes? ............................................................................ 25 Who Took The PiCtures In This Book? .............................................................................................. 25 Chapter 2: How To Make Vegan Soup From Scratch ........................................... 26 BasiC Ingredients For Making Your Own Homemade Vegan Soup ....................................... 27 Additional Pointers For Cooking Homemade Soup .................................................................... 28 How To Make Your Own Vegetable Broth For Soup or Cooking With ................................ 30 Larger Soup Stock ReCipe ....................................................................................................................... 33 ReCommended Tools For Making The Best Soup ........................................................................ 35 How To Cook Dried Beans For Soup ReCipes ................................................................................ 41 Chapter 3: Chunky VegetabLe Soups ......................................................................... 45 “Clean Out The Refrigerator” Vegetable Soup ............................................................................... 46 Creamy Potato Corn Chowder .............................................................................................................. 48 Chinese Vegetable Noodle Soup .......................................................................................................... 50 Easy Roasted Tomato Basil Soup ........................................................................................................ 52 FrenCh Onion Soup .................................................................................................................................... 54 Greek Fasolada (White Bean) Festival Soup .................................................................................. 56 The Best Indian Dal Soup ....................................................................................................................... 58 Just-Like ChiCken Noodle Soup ............................................................................................................ 61 Japanese Miso Soup .................................................................................................................................. 63 Kale and White Bean Soup ..................................................................................................................... 65 MexiCan BlaCk Bean & Corn Soup ....................................................................................................... 67 MoroCCan ChiCkpea Soup ........................................................................................................................ 69 Red Wine Minestrone Soup ................................................................................................................... 71 Split Pea Yam Carrot Soup ..................................................................................................................... 73 TusCan Roasted Tomato ChiCkpea Soup .......................................................................................... 76 Vegetable Bean Barley Soup ................................................................................................................. 78 Vietnamese Vegan Pho (Noodle Soup) ............................................................................................. 80 Yam Cabbage ChiCkpea Soup ................................................................................................................ 83 Chapter 4: BLended Vegan Soups ............................................................................... 85 Cream Of ArtiChoke Soup ....................................................................................................................... 86 www.lowfatveganchef.com 4 Cream of Asparagus Soup ....................................................................................................................... 88 Cream of BrocColi Soup ........................................................................................................................... 90 Curried Carrot Leek Soup ....................................................................................................................... 92 Carrot Ginger Soup .................................................................................................................................... 94 FrenCh Potimarron (Red Kuri Squash) Carrot Soup ................................................................... 96 Gourmet Cream of Mushroom Soup .................................................................................................. 98 Potato Mushroom Leek Soup .............................................................................................................. 100 Roasted Butternut Squash Soup ........................................................................................................ 102 Roasted GarliC and Cauliflower Soup .............................................................................................. 104 Thai Pumpkin Soup ................................................................................................................................