CAFE HAVEN

Soup

Lentil Soup (vegan)

(for 1 soup pot)
2 cups lentils, soaked for 6 hrs, sprouted for 1 day
(or 1 cup dried lentils, washed)
1 medium onion chopped
1 celery stalk, sliced
half carrot, diced
3 cups (or more) vegetable stock (or water)
1/2 - 1 bunch chopped spinach, or a bag of baby spinach
1 - 2 cloves garlic, crushed
2 tbs fresh ginger, minced
1 tsp cumin powder
salt to taste
handful parsley, chopped
1 tbs coconut oil or other oil for cooking

Options:
4 tbs tomato paste (or 2-3 fresh ripe tomatoes, diced)
or
3 heaping tbs miso

In a soup pot, heat oil, sautée garlic, ginger and cumin powder until fragrant.
Add onion, carrot, celery, and cook until tender, stirring occasionally.
Add vegetable stock or water and lentils (cook the vegetable a little longer in the water before you put lentils if you are using sprouted ones, as they heat through quickly). Water should be about 2 inches above the lentils. Bring to a boil and simmer until tender. Add more water as needed.
Add spinach and cook until spinach is tender.
Adjust taste with salt. Garnish with chopped parsley.

* If you are using tomatoes, add at the same time you add soup stock.
* If you are using miso, add in the very end after you turn off the heat.

Carrot & Garlic Soup (vegan)

(for 1 soup pot)
3 medium carrots, shredded
1 onion, sliced or chopped
1 stalk celery, sliced
3 (or more if you like) cloves garlic, crushed or sliced
1 ripe tomato, diced (optional)
3 cups soup stock or water
handful chopped parsley
salt and pepper to taste
cayenne, paprika, to taste (optional)
some oil for cooking

In a soup pot, heat oil and sautée garlic, onion, celery and carrots on a low heat until tender. Add soup stock, tomato (optional) , cayenne and paprika (optional) and cook for about 15 min. Add salt, pepper and parsley.

* You can also add green peas and/or day-old bread towards the end.

Carrot & Butternut Squash Soup (vegan)

(for 1 soup pot)
1 medium carrots, chopped
1/2 onion, chopped
1/2 medium butternut squash, cubed
1 ripe tomato, chopped or 1/3 cup passata (optional)
2 tbs minced ginger
2 cups soup stock
a handful fresh coriander
salt to taste
1 tbs coconut oil or other oil for cooking

In a large soup pot, heat oil and sautée ginger, onion, carrots and butternut squash for about 5 min.
Pour soup stock and tomato. Bring to a boil and simmer for 15 min or until the vegetables are tender. Add chopped coriander in the end (leave some for garnish).
Pureé with a blender or a hand blender to the consistency that you like. Season with salt. Garnish with coriander.

*Adjust the amount of soup stock to the right consistency for you.

Creamy Avocado & Spinach Soup (raw)

... or you can consider it as savoury green smoothie :)

(2 servings)
1/2 large avocado or 1 small avocado
1 ripe tomato or 1/2 cup passata
1 cup handful baby spinach
2 tbs chopped onion (optional)
1 clove garlic
1 tbs fresh lemon juice
fresh herb such as parsley, coriander, basil to taste
about 1 cup filtered or purified water, or rejuvenac

salt to taste
some vegetable for garnish

Blend everything in a food processor / blender until creamy. You might want to add water gradually to adjust consistency. If you want it warm but still keep it raw, heat on a very low heat and make sure it doesn't go over 48°C/118°F. Garnish with fresh herbs or fresh chopped veggie such as bell pepper, tomato, sprouts, etc. Drizzle some extra virgin olive oil if you like.

Options:
You can experiment with different kinds of vegetable (more tomato, carrots, celery, cucumber, etc.), and different herbs & spices.

Creamy Leek & Potato (or Butterbean) Soup (vegan / vegetarian)

Leek and potato make this soup thick enough so that you don't need to put heavy cream or milk.

2 leeks, choped or thinly sliced
1 stalk celery, chopped
3 medium potatoes, diced
or cooked butterbeans or canellini beans, 1.5 cups
3 cups soup stock or water
1 clove garlic (optional)
sea salt
a bay leaf

In a large soup pot, melt butter (or other oil) and sautée leak, celery and garlic (optional) on a low heat for about 10 min.
Pour soup stock and herb. Bring to a boil and simmer for about 20 min.
Add diced potatoes and simmer until the potatoes are tender. Alternately add cooked butterbeans or canellini beans and cook for about 5 min.
If you prefer thick soup, pureé with a blender or a hand blender. Season with salt.

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