Garden Vegetable Soup – A Fast, Healthy and Delicious Raw Food Recipe

Garden Vegetable Soup – A Fast, Healthy and Delicious Raw Food Recipe


For a portable lunch, I like to
make a garden vegetable soup and a dip or pâté with
cut-up veggie sticks. These foods are a nice
change of pace from salad, and they’re very
easy to take with you. You can put a soup
into a jar and then drink it, and you can put the dip
and the cut-up veggies into small containers and
eat them like finger food. Garden vegetable soups are
also a great way to get more greens into your diet
because you start off with a blender filled with greens and vegetables, but then you blend it down
and it concentrates them. There’s a lot of delicious
soups in my book Raw Food Made Easy For 1 or 2 People. Some of my favorites include
cream of zucchini soup, garden vegetable soup, cream of tomato,
cream of cucumber, and gazpacho. But I want to teach you how
to improvise your own soup based on what you might
have in the refrigerator. There are six basic components that go into
any great-tasting blended raw vegetable soup. The first component is some kind
of watery vegetable and/or greens. Watery vegetables
because they blend easily, and those include
tomato, zucchini, celery, also red bell pepper. Romaine lettuce, you
could use, too. Other greens that you could
use are spinach, chard, kale. So watery vegetables
and/or greens. Try not to mix together
too much red and green. One tomato in an otherwise
green soup is going to be fine, but if it’s equal parts red and green, you’re not going to
have such a great color. So keep it mostly red or mostly green. So that’s your first component. Second component is water. We’re going to thin out
our soup a little bit. It’s not a salad dressing, and you don’t
want the flavors to be too concentrated. So second component is water. Third component is
some kind of citrus juice. Lemon, lime, or orange juice is
really going to perk up the flavor. And the fourth component is a salty seasoning. You might use a natural
salt, such as sea salt, and you can also use miso, which
is a fermented soybean paste. And miso gives the soup a nice, deep
flavor similar to stock or bouillon. The fifth component are
any pungent seasonings. Things like fresh herbs,
spices, onions, garlic. You might put a little
curry powder into a soup. So that s a fifth component,
your pungent seasonings. And the final component
is some kind of fat. That’s what’s going to make
the soup really creamy. I like to use avocado in
raw garden vegetable soups because it’s creamy, but it’s light. But you could also use olive
oil or soaked nuts and seeds. So let’s go ahead and put
together a garden vegetable soup based on some of these components. I’m going to use a blender for this soup
to get a nice, creamy consistency. I’ll begin with those watery
vegetables and greens I talked about. First, I’m going to
put some zucchini in. I’ll just coarsely chop this; the
blender will take care of the rest. No need to peel the zucchini. You get a lot of vitamins and
other nutrients right in the peel. I think I’ll add a little bit of celery,
too, another watery vegetable there. I’m going to add a little bit of tomato,
not enough to change the color of the soup. It’s still going to be a green soup, but the tomato will give a nice flavor. I’m not going to remove the seeds. Since this is a blended recipe,
you won’t even notice the seeds. A lot of times, when I’m
making a salad, though, I do go ahead and just remove the
seeds of the tomato with my thumb and fingers because it’s not
always a pleasing texture in a salad. But for a soup, just go ahead
and leave those seeds in. All right. So we got the
vegetables in there. Now some greens. I’m going to put some
spinach into this soup. Kale would also be
delicious, and so would chard. And I’m also going to put
some fresh basil in here. Basil is also a pungent seasoning. It’s a fresh herb, but I’m
using a good bit in this soup. It’s going to function like a leafy
green, in addition to the spinach. And just so I can get things blending, I’ll go ahead and add the second
component now, some water. And now for some of my seasonings. The citrus juice: I’m going to go
ahead and add some lemon juice. For salty seasoning, I’m going to use
both a little bit of natural sea salt and also a little bit of that miso. The kind of miso that I most
like to use is mellow white miso. You can also get red miso, but
it has a little bit of a stronger taste, and I just want it to be
very mild for this soup. And now for the pungent seasonings, a little bit of crushed garlic and a little bit of green onion. Green onions are milder in
flavor than red or yellow onion, so it won’t be too strong. And I like a little bit of spice, so I’ll just put a little
bit of cayenne pepper. Just a little bit. All right, let’s go ahead
and blend those ingredients first before we add our fat. I like to add the fat at the end
because avocadoes, especially, are a little bit delicate and
if you over-blend them, it can adversely affect
the flavor and the color. So we’ll go ahead and get
all of this blended up first. That looks great. It s a
nice, vibrant green color. That’s one thing I love about raw
foods in general is they’re so colorful. So now for the avocado, I’m going to cut
this avocado in half and give it a twist to
separate the halves. And to remove the pit, all you do is
put the bottom portion of your knife plate right into the pit and just give it a little twist. It comes right out. And now I can just scoop that
avocado half right into the blender. That’s nice and easy. And I’ll just go ahead
and blend that again, remembering not to over-blend the avocado
because we don’t want the color to change. We want it to stay that nice,
bright, vibrant green. And we’re done. That’s a lot faster than
cooking a soup, isn’t it? And this is a nice, thick soup. I like it that way. Of course, if you wanted it thinner,
you could just add a little bit of water. And to take it with me for lunch, I’m going to pour this into a jar because that’s easy to transport and
I can just drink it if I’m not in a place where I can sit down
and eat it with a spoon. Take that with me for lunch. And of course, you can also serve it as a
first-course to any lunch or dinner in a bowl. It’s a nice, silky, creamy soup. If you wanted it to
be a little bit chunky, you could go ahead and dice or cut into cubes
some of those vegetables that we blended in, and just add them right to
the bowl for a nice garnish. And here, you ve got a delicious
change of pace from salad: garden vegetable soup.

100 thoughts on “Garden Vegetable Soup – A Fast, Healthy and Delicious Raw Food Recipe”

  1. @eldrama2 Congrats on your back pain being gone. I am in the same boat as you. I am in the same boat as you..It has been about 2 weeks as well..I did include some cooked vegan because I had a hard time going 100 % raw..I eat nuts and seeds, sprouts, seaweeds, raw nut butters, raw honey, fruits, veggies..I have tried the soup..didn't go down okay, next time I think I will some spices I like to make it taste better..Good luck

  2. @eldrama2 right now it's winter, so can't do the soup..I miss my warm/hot food. In the summer I can do the soups etc..Right now I have included vegan cooked food, like steamed veggies and steamed potatoes. I think I will do like 60% raw and 40% cooked vegan, works for me now. I like shakes, like for breakfast, I make a banana shake with almond milk, very filling. Good luck

  3. @noorieboorie Cutting veggies like that is ok. You can save them and freeze them, they make a great vegtable stock. Its not needless waste.

  4. @emilyj1987 Thanks for the info, I actually found this out few weeks ago! Again thanks for the help!!

  5. day 1 of the raw food diet. i just made this for dinner. it's not too bad. might take my palette a couple of days to adjust i think. video wonderfully presented. thanks.

  6. Why aren't more people like this on the Food channel? We need some vegan cooks, or "uncooking" vegan shows.

  7. Cooking is denaturing the proteins in the food. but proteins only denature above 40
    degrees C. so if the temp is not over 40 centigrade, everything should be cool (pun intended).

  8. so I am just starting raw and haven't understood really anything until your videos. I got your book…here I go ๐Ÿ™‚
    Thank you

  9. I tried this… It was delicious! This video has motivated me to really change my diet. It think i can do this ; ) The Cayenne pepper really pulls it together for me. Thank you for your videos. I definitely know what book to get my family and friends. Cheers! "Not Tuna Patte" is next for me.

  10. Awh! I never noticed that at all. Oh well, we all see what we see. I am making her garden vegetable soup tonight. Much obliged. I see a job well done.

  11. Let's all write to Food Channel with requests for a Raw Food Preparer.

    Address is:
    Food Network
    75 9th Ave
    New York, NY 10011

  12. i want to try but i always have a question for raw food eaters…since everything is eating raw..is it safe to eat nonorganic food since they have pesticides…i cant afford organic…

  13. When I was buying cooked food, I was spending more money eating out because i'd get bored with my diet at home. With the raw food diet, I never eat out because i'm never getting food cravings. I'm actually saving money. sometimes I just eat two apples and a banana for a meal. sometimes I make a huge bottle of veggie juice and drink that for half a day. Don't buy any leafy vegetable that isn't organic or veg where you can't take the skin off. It is about limiting pesticide intake.

  14. Hmm. This could be a fabulous marketing strategy, and I'd personally like to know how to "uncook" more often for health AND because summer heat makes me wilt at the thought of cooking a thing, but I imagine that such a program makes the "suits" in any corporate office nervous. They wonder if there'd be an audience.

    Great video and recipe. Will try this weekend!

  15. not gonna happen!….. they want less people on Earth not more & also it would mess with big Insurance & big Pharma, So Shut up and do your patriotic duty & keep on eating those delicious Dead Animals.

  16. raw food is really very good for our health and they
    can be tasty too if u know some really delicious
    recipes of raw food, to learn tasty and health recipes
    of raw food visit to our
    youtube channel youtube.com/watch?v=1P9m_Cw8Jg8

  17. You Bet I was being sarcastic. Thanks to Ms Cornbleet I'm a Raw Vegan. that comment was clumsy and obviously caused offence. to which I'm Sorry

  18. Ha! I made this for breakfast (I prefer savory dishes in the morning and sweeter dishes in the evening, however bad that may be.). I varied it slightly here and there and used what I had on hand, but with the addition of lime, salt and avocado I could eat this every day. It was a cool, summer soup.

    Thank you, Jennifer, for sharing these prized recipes and ideas!

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  21. Thank you for all these recipes. Even though I am not a raw foods eater all the time, I love this recipe. You make it so easy to eat healthy!!!

  22. I love almost everything what you made however, I prefer not use anything made of tofu nor wheat. Is there anything substitute for miso? Thanks. I would like to buy your book. I will go to amazon. com. Thank you very much..

  23. good day, congratulations on the presentation. I learned that one should not mix lemon with tomatoes, why do it? is not incompatible to mix these two acids?
    Thank you

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    I began waking up slowly into history, from which we do not emerge as from other nightmares.

  25. creative, but i like my soups hot. i don't like to use microwaves, would it be pointless to blend everything and then put it in a pot?ย 

  26. Jennifer all the recipes of your DVDs and course are that fast to do?.
    I'm looking for raw recipes becauseย I don't want to lose time cooking.
    THIS SOUP IS OUSTANDING FAST AND HEALTHY!!
    Thanks for your work.

  27. i just bought a tefal soup and co. so because the receipe book that came with product isnt that extensive, this lesson really helped me to get confident about experimenting and trying new soups. cheers

  28. Jennifer, you are so wonderful and inspiring. When I first went raw, I got your books first and it helped me transition so well…you are truly the best!

  29. Its cold?? Sorry for sounding stupid but how do you warm it up? Can you put it in the microwave or do you have to heat it on the hob. I work outside and I am looking for an easy soup what is quick to make what I can heat first thing in theย morning and pour it into my food flask ready for dinner time but I need it hot now winter is on its way.

  30. Thank you so much for explaning the components; I am going to go ahead and try this recipe, my first raw soup, this has given me the confidence to start!

  31. Jeniffer Cornbleet..Thank you so much for tasty creamy ricipes you've share for us. Specialli we're vegan and I've always preparing your Garden raw soup. My husband and I will give you A thums up and 5โ˜†โ˜†โ˜†โ˜†โ˜† with โ™ก. Godbless with your living and life style.

  32. I love your recipes. I have two of your recipe books and would love to get more. I'm so glad you're on YouTube because I really enjoy watching food videos. I wish I would have thought to look for you on YouTube sooner as I've had and used your recipe books for years. Thank you so much for sharing. ๐Ÿ˜ƒ

  33. Your very welcome Jennifer. Yes, there are many recipes I really enjoy and have made more than once. The tropical ambrosia tart is wonderful. The walnut pate especially in the tomato stacks keeps me making more. Love the spring rolls with the mock peanut sauce. Oh, and the carrots with the Moroccan spices, yum. There are more but I think you get the idea. Thanks again for creating these great recipes. ๐Ÿ๐Ÿท

  34. I can't wait until I move out of my college dorm and into an apartment this summer so I can get my diet where I want it to be! This looks so easy and yummy.

  35. You just convinced me to get a blender. I've been doing vegan for 2 months and this will give me more tasty and healthy options. Thanks !!

  36. Hi, Jennifer
    I've just watched your video and subscribed.I was wondering what blender you're using? I like how it has a glass carafe and seems powerful.

  37. I absolutely love this…. I have fixed it for lunch and dinner.ย  Great for on the go!ย  Thank you thank you thank you

  38. I love the concept for me. But some people are not able to easily take raw ingredients. is it ok to boil them first then blend.

  39. Dearest Jennifer- you are AMAZING!
    Can not wait for some more recipes… Do you have any that use primarily soaked grains and nuts???Something yummy?
    Thank you..

  40. I had been looking for great raw food recipes and I found your videos. Love how you give instructions. You have a new fan!

  41. That raw soup is a great idea for work. Easy to carry, not bulky. Yet loaded with goodies. Thank you !!! ๐Ÿ˜ƒ๐Ÿ‘

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