HEARTY LENTIL RICE SOUP MIX

SERVES 6 TO 8 PORTIONS

1 cup (200 g) black pearl rice or wild rice

3/4 cup (150 g) dried green lentils

1/2 cup (15 g) dried porcini mushrooms

1/2 cup (10 g) dried shiitake mushrooms

1/4 cup (20 g) dried chopped onions

1 tsp. dried garlic granules

1 tsp. dried rosemary

1 tsp. dried thyme

1 tsp. salt, or more to taste

1/2 tsp. black pepper, or more to taste

1/2 tsp. dried marjoram

1/2 tsp. ground mustard

1/4 tsp. celery seed

8 cups (1920 ml) water

NUTRITIONAL VALUES

Calories: 134kcal
Fat: 0.7g (0.1g S.Fat)
Carbs: 24.7g
Protein: 7.2g
Sugar: 1g
Sodium: 361mg

METHOD

Except for the water, combine all of the ingredients in a 32-oz. (945 ml) jar that can be tightly sealed.

When you're ready to cook the soup, combine the contents of the jar with the water in a large soup pot. Bring the water to a boil over medium-high heat. Cover with a lid, reduce to a medium heat, and bring to a simmer. Cook for 40 to 45 minutes, stirring occasionally, or until the lentils and rice are tender.

Taste the soup and season with additional salt or pepper as desired. Serve immediately.

RECIPE NOTES

If you want to make these into individual servings rather than a large batch, divide the ingredients into 6 zip bags to carry with you.

SICK DAY VEGGIE NOODLE SOUP

SERVES 6 PORTIONS

2 tsp. olive oil

1 cup (160 g) diced white onion

1 lb. (455 g) Brussels sprouts, trimmed and thinly sliced lengthwise

1/2 lb. (225 g) celeriac, peeled and diced

1/4 lb. (115 g) rainbow carrots, sliced into coins

1/2 lb. (225 g) zucchini, quartered lengthwise, then sliced

8 cups (1.9 L) vegetable broth

1 1/2 tsp. poultry seasoning (gluten- free, if necessary)

4 oz. (115 g) angel hair pasta, broken up into 1-inch (2.5 cm) pieces (gluten-free, if necessary)

1 tsp. salt, or to taste

1/4 tsp. freshly ground black pepper

NUTRITIONAL VALUES

Calories: 205kcal
Fat: 4.2g (0.9g S.Fat)
Carbs: 31.3g
Protein: 12.2g
Sugar: 5.8g
Sodium: 1094mg

METHOD

In a large pot over medium heat, heat the olive oil. Cook until the onion, Brussels sprouts, celeriac, and carrots are translucent. Sauté the zucchini for 5 minutes more before adding the vegetable broth and poultry seasoning. Bring the soup to a boil over high heat.

Cover and cook the angel hair pasta for 10 minutes, or until the noodles are soft. Serve with the salt and pepper.

CHEEZY POTATO SOUP

SERVES 6 PORTIONS

FOR THE SOUP

3 lb. (1.4 kg) yellow potatoes, peeled and chopped

1 tbsp. (14 g) coconut oil

1 cup (160 g) diced white onion

2 cups (475 ml) gluten-free vegetable broth

1 cup (235 ml) unsweetened nut- free non-dairy milk

1/2 cup (115 g) plain non-dairy yogurt

1/2 cup (30 g) nutritional yeast

1 tbsp. (16 g) tomato paste

1 tbsp. (15 g) Dijon mustard

1 tsp. salt

1/4 tsp. freshly ground white pepper

1/4 tsp. cayenne pepper (optional)

FOR THE ASSEMBLY

1/2 of a batch of Tempting Tempeh Bacon

Silky Sour Cream, for dolloping

3 tbsp. (9 g) chopped fresh chives

Cracked black pepper, to taste

NUTRITIONAL VALUES

Calories: 735kcal
Fat: 11.7g (7.1g S.Fat)
Carbs: 110.7g
Protein: 51.8g
Sugar: 59.6g
Sodium: 1339mg

METHOD

TO MAKE THE SOUP Fill a large pot halfway with water and add the potatoes. Bring to a boil over high-medium heat, then reduce to a low heat and cook for 15 to 20 minutes, or until fork tender. Return the potatoes to the pot after draining.

Heat the coconut oil in a small saucepan over medium heat, then sauté the onion until translucent. To the potatoes, stir in the onion, vegetable broth, non-dairy milk, yoghurt, nutritional yeast, tomato paste, and mustard.

Bring the mixture to a boil, then reduce the heat to medium-low.

Purée about half of the mixture with an immersion blender (see note) to keep it chunky. Simmer for 10 minutes more after adding the salt, black pepper, and cayenne.

TO ASSEMBLE Divide the soup among 6 bowls and top with Tempting Tempeh Bacon, Silky Sour Cream, chives, and cracked pepper to taste. Serve right away.

ROASTED CAULIFLOWER TOMATO SOUP

SERVES 4 PORTIONS

2 lb. (910 g) cauliflower florets

1 1/2 tsp. olive oil

1/4 tsp. sea salt

Pinch of freshly ground black pepper

2 cups (475 ml) gluten-free vegetable broth

1 cup (160 g) diced white onion

1 can (14.5 oz., or 410 g) organic tomato sauce

1 can (14.5 oz., or 411 g) organic diced tomatoes

1 can (15 oz., or 425 g) chickpeas, rinsed and drained

2 cups (72 g) loosely packed chopped Swiss chard

1 tsp. dried Italian seasoning

1/4 tsp. crushed red pepper flakes

Salt and freshly ground black pepper, to taste

NUTRITIONAL VALUES

Calories: 528kcal
Fat: 9.2g (1.1g S.Fat)
Carbs: 91.1g
Protein: 27.9g
Sugar: 26.4g
Sodium: 1097mg

METHOD

Preheat your oven to 190°C/375°F and line a baking sheet with parchment paper.

Toss the cauliflower florets with the olive oil, salt, and pepper to coat evenly. Roast for 30 minutes, spread out on a baking sheet. To ensure even browning, stir the florets halfway through the cooking time.

Warm 1/4 cup (60 mL) vegetable broth in a large pot over medium heat while the cauliflower roasts. When the pot is hot, add the onions and sauté until translucent, about 3 to 5 minutes. Add the remaining vegetable broth, tomato sauce, diced tomatoes, and chickpeas.

Bring the mixture to a boil, then reduce to a simmer. To the soup, add the Swiss chard, Italian seasoning, and red pepper flakes. Add the roasted cauliflower to the soup slowly, stirring it in. Cover the pot with a lid and continue to cook for 5 minutes. Season with salt and black pepper to taste. Serve immediately.

RECIPE NOTES

To give this soup more body, combine 1 cup (185 g) cooked quinoa with the roasted cauliflower.

CARROT CREAM SOUP

SERVES 2 LARGE OR 4 SMALL PORTION

6 carrots, about 1 lb. 2oz. (500 g) in total

1/2 medium parsnip

1/2 medium sweet potato

1/2 in (1.5cm) piece of fresh ginger

2 cups (500ml) vegetable stock

1⁄2 tsp. sea salt

pinch of freshly ground white pepper

pinch of ground coriander

pinch of freshly ground nutmeg

2 tsp. sesame seeds

4 tbsp. (50 g) vegan sour cream

NUTRITIONAL VALUES

Calories: 134kcal
Fat: 4g (2.8g S.Fat)
Carbs: 23.3g
Protein: 2.6g
Sugar: 9.8g
Sodium: 351mg

METHOD

Peel and thinly slice the carrots, then peel and chop the parsnip and sweet potato into 1/2in (1cm) cubes. Peel and finely chop the ginger. In a saucepan, bring the stock to a boil, then add the carrots, parsnip, sweet potato, and ginger, cover, and cook for about 20 minutes, or until soft.

Remove a few carrot slices from the pan and set aside if desired. Purée the remaining vegetables in the stock with a handheld blender. Then add the reserved carrot slices back to the pan. Season the soup with salt, pepper, coriander, and nutmeg to taste, then set aside to cool before chilling.

In a dry pan, toast the sesame seeds. If desired, stir the sesame seeds into the soup before transporting.

Separately pack the sour cream to take with you. To serve, heat the soup briefly, then top with sesame seeds (if you haven't already) and a spoonful of sour cream.

BROCCOLI CREAM SOUP

SERVES 2 LARGE OR 4 SMALL PORTIONS

1 lb. 2oz. (500 g) broccoli

1 small onion

1 tbsp. canola oil

1/2 tbsp. vegan margarine

1 tbsp. all-purpose flour

1 1/2 tbsp. white wine

2 cups (500ml) vegetable stock

1/2 cup (100 g) oat cream, or other plant-based cream

1⁄2 tsp. sea salt

pinch of freshly ground white pepper

pinch of freshly ground nutmeg

2 tsp. slivered almonds

NUTRITIONAL VALUES

Calories: 188kcal
Fat: 7.8g (1.3g S.Fat)
Carbs: 27.6g
Protein: 4.4g
Sugar: 11.1g
Sodium: 424mg

METHOD

Remove the broccoli stalk, then split it into florets and cut them into equal-sized pieces. The onion should be peeled and finely chopped. In a large, high-sided pan, heat the oil and sauté the onion over medium heat. Sauté the margarine and broccoli for about 2 minutes, or until the flour has combined with the other ingredients (it must not brown). Deglaze the pan with the wine, then slowly pour in the stock, stirring constantly. Pour in the cream and continue to cook for 5–10 minutes, or until the broccoli is tender. Purée the soup with a handheld blender and season with salt, pepper, and nutmeg to taste.

In a dry pan, toast the slivered almonds. To serve, heat the soup briefly before scattering the almonds on top, or simply stir them into the soup before transporting.

SQUASH SOUP WITH CARAMELIZED GINGER

SERVES 2 LARGE OR 4 SMALL PORTIONS

2 potatoes

1 onion

1 garlic clove

1 1/4 inch (3 cm) piece of fresh ginger

1 small Hokkaido squash, about 1 lb. 2 oz. (500 g) in total

oil, for frying

2 1/2 cups (600 ml) hot vegetable stock

1/2 cup (100 ml) coconut milk

1/2 tsp. sea salt

pinch of freshly ground black pepper

pinch of freshly ground nutmeg pinch of ground cinnamon

1/4 cup (40 g) brown sugar

2 tsp. vegan sour cream

3 tbsp. roughly chopped flat-leaf parsley leaves

NUTRITIONAL VALUES

Calories: 305kcal
Fat: 18.7g (8.6g S.Fat)
Carbs: 34.1g
Protein: 3.6g
Sugar: 13.4g
Sodium: 256mg

METHOD

Peel and coarsely chop the potatoes, onion, garlic, and about one-third of the ginger. Remove the soft centre and seeds from the squash and cut it in half. Chop the squash coarsely, including the skin. In a pan, heat the oil and sauté all the chopped ingredients over medium heat. Pour in the stock and cook for about 10 minutes, or until everything is soft.

Using a handheld blender, purée the vegetable chunks in the soup. Stir in the coconut milk, salt, pepper, nutmeg, and cinnamon and continue to cook for 5–10 minutes on low heat.

Meanwhile, melt the sugar in a heavy-bottomed saucepan over medium heat without stirring. Peel the remaining ginger, cut it into julienne strips, and caramelise them in the sugar. Remove from the heat and set aside to cool.

Allow the soup to cool before chilling. Separately package the soup, ginger strips, sour cream, and parsley. To serve, briefly warm the soup, stir in a spoonful of sour cream, and top with parsley and ginger strips.