Soup Roundup

In honor of the foggy, cooler weather, I thought I would share some inspiring soup recipes from around the internet.


Soup is such a wonderful comfort food. It can be incredibly nourishing, and always seems to fit the bill on a gloomy day. Another great  thing is that if you make a big batch over the weekend, you can put it in the fridge/freezer, and have something to go-to for lunch or dinner all week.


(my all-time favorite soup to date): Spiced Red Lentil, Tomato, and Kale Soup from Oh She Glows

Also great Oh She Glow’s recipe: Black Been, Sweat Potato and Red Quinoa Soup 

Cream Of Broccoli soup from Healthful Pursuit

Ginger, Carrot, and Coconut Soup from Deliciously Ella

Sprouted Red Lentil Miso Soup from Culinary Karma 

Have a beautiful weekend!


Simple Frozen Pea Soup

The school year has started! I love the beginning of the semester. The campus is so alive, so full of energy. Everyone is just a little more friendly, smiles are just a little more common, and the weather is just a little bit brighter (well, mostly).


We have classes, events, meet ups, work, clubs, new friends to meet, old friends to see. We’re busy. Sometimes during these times it can be hard to fit in making a healthy meal. However, I know in order to survive (and maybe even thrive!)  this crazy time of year I need some good fuel to power through. With the hot weather lately (along with having my wisdom teeth removed-ouch!) Smoothies have been my go-to meal. But I don’t always want something sweet. So, I give you: frozen pea soup. It’s simple. It’s satisfying. It takes only a few minutes to whip up. It has only three ingredients. Best of all, it’s made of whole foods. Enjoy!


Frozen Pea Soup:

1 cup frozen peas

1/2 lime, juiced (or just pealed and added to blender)

1/2 avocado

1/2 cup water (or for a creamier soup I used 1/4 cup water, and 1/4 cup almond milk)

  Directions: First add water (and almond milk, if used) to blender. Add peas, avocado, and lime juice. Blend until smooth.  Add more liquid as needed to reach desired texture. Enjoy!

Can top with whole peas, flax seed, or anything you wish! If cold soup isn’t for you, you could possibly heat up blended soup, however I have not tried this and do not know how it would turn out. If you are really feeling adventurous, you can add a handful of spinach!

Let us know what you think! What are your favorite ways to stay healthy during the school year?

Easy Vegan Minestrone



What You Need
3 tsp. chopped garlic
1 carrot, chopped
1 onion, chopped
1 celery stalk, chopped
¼ head of cabbage, chopped
3 C vegetable broth
1 can diced tomatoes
1 can white beans, drained
1 cup cooked small whole grain pasta, like elbows or shells
Salt and pepper

How to Make It
In a large saucepan over medium heat, heat olive oil and sauté the chopped garlic and chopped veggies until tender. Add beans, tomatoes and vegetable broth; simmer 20 minutes. Add 1 cup pasta, salt and pepper to taste.

For Pistou: Add one sliced zucchini and 1 cup diced butternut squash to the veggies in the minestrone, and stir in some vegan pesto to give your soup a French flair.

Veggie Black Bean Chili


Featured at SSU Potluck February 22, 2013


Total Time Preparation- 20 minutes


1 can black beans (low sodium)
1 can diced tomatoes (with or with out green chilies)
1/4 cup of chopped onion (red, white, or yellow)
Pinch of chili powder
Pinch of garlic powder
Pinch of cumin
Pinch of Paprika
Pinch of Salt and Pepper
And throw in any other veggies you’d like: Corn, Bell peppers, Broccoli, zucchini, sweet potato, etc!
If you want it extra hearty throw in a chopped up veggie burger yummmm
Optional: Serve with corn bread or top with avocado!

Cooking Instructions: Add everything into pot and stir, let simmer on low for 10-15 minutes. Yep, THAT’S IT!

BBQ Beans and Greens



1½ c cooked cannellini beans or 1 can, rinsed

1½ c cooked pinto beans or 1 can, rinsed

1 small yellow onion, diced

1 large bunch of kale

¾ cup warm water

5 dates, pitted

½ c pineapple

½ c pineapple juice

2 T apple cider vinegar

2 T dijon mustard

1½ tsp garlic granules

1 tsp onion powder


  1. Preheat the oven to 375.
  2. Add diced onion to a large skillet over medium high heat. To sweat the onions keep the lid on the pan and stir occasionally.After about 5 minutes, the onions will be soft and translucent.
  3. Add the garlic and sweat for another two minutes. Then add the chopped kale and cook for a few minutes, tossing frequently.
  4. Combine the remaining ingredients in a blender and blend to an even consistency.
  5. In a large bowl, combine the beans, the veggie mix, and the barbeque sauce.
  6. Gently toss this mixture so all the kale and beans are covered with sauce.
  7. Pour this mixture into a 9×13 inch casserole dish. Cover and bake for 30 minutes.

Serves 4-6

Brought to you by Sprout Wellness Center  

Un-Split Pea Soup

un-split pea

Here at SSU it get’s cold at night. You can have a cupboard full of canned soup, that’s not necessarily good for you, or you can make your own soup that will be healthy and you can keep for a few days. This is delicious, easy and will keep.


2 bags 10-oz. frozen green peas, thawed
2 cups water

½ cup water
½ large yellow onion, diced
2 ribs celery, diced
2 cups mushrooms (about 10), sliced

¾ teaspoons garlic powder
1 teaspoon basil
1 teaspoon oregano
1 teaspoon cumin

2 cups water
1 15-oz. can navy beans, drained and rinsed
2 medium Yukon potatoes, diced
1 10-oz. bag frozen yams, thawed (or 1 small-medium yam, peeled and diced)
2 bay leaves
2 teaspoons fresh rosemary, minced finely (optional)


  1.  Mix peas and water in a blender until smooth or just slightly chunky (add water as needed to thoroughly blend peas). Set aside.
  2. Using water, sauté the onion, celery and mushrooms for 5 minutes or until soft; add the dried spices and herbs and mix thoroughly.
  3. To this, add the green pea mixture, 2 cups water, navy beans, potatoes, yams, and bay leaf.
  4. Cook on medium for 30 minutes, until the Yukon potatoes are soft. Five to ten minutes before serving, add the rosemary (optional).

Notes: You may also add the peas whole to the soup along with the beans, potatoes and yams to make it heartier (shown in photo). For a slightly smoother version, blend half of the finished soup in a blender and then add it back into your soup pot. / Look for frozen vegetables with no salt added.

Preparation: 15 minutes; cooking time: 35 minutes; serves: 6

SSU Nutrition Notes: feel free to substitute out anything you want and add other vegetables, like carrots.

Brought to you by Straight Up Food