Wellness Family Dentistry

Five Delicious Soups

September 17, 2020
Posted By: Ron Porterfield, Health & Wellness Coach

Some foods simply fill you. Others satisfy you. Still, others fill and satisfy. And then, there are those foods that not only fill and satisfy, but also move you. Soups are this kind of food. There is nothing quite like a delicious bowl of soup to bring comfort and enjoyment. Here are five soup recipes that will soothe your mind and bring a smile to your face.  My personal favorite is the Roasted Butternut Squash Soup. Enjoy!


Navy Bean Soup1

  • 2 Tbs. olive oil
  • 2 medium minced garlic cloves
  • 1 c. chopped onions
  • 5 c. water
  • 2 c. cubed potatoes ½”
  • 2 c. frozen chopped kale or collards (partially thawed)
  • 1 ¾ tsp. salt
  • ¼ tsp. cumin
  • 2 Tbs. nutritional yeast flakes
  • 3 c. Cooked Navy Beans

In pot, briefly sauté garlic in olive oil. Add onions and continue to sauté until clear. Put in next six ingredients. Cover and cook over medium-high heat until potatoes are done (about 20 minutes). Add beans. Cook for several more minutes and serve. If using salt free beans use 2 ½ tsp. salt instead of 1 ¾ tsp. Yield: 8 c.


Tomato Soup2

Tomato mixture:

Combine and heat in saucepan

  • 1 48-oz. can tomato juice
  • 1 ½ tsp. onion powder
  • Pinch oregano powder
  • ½ tsp. sweet basil
  • ¼ tsp. salt
  • ¼ tsp. celery salt

Cashew mixture:

Blend in a blender until creamy (about 1 minute)

  • 1 c. raw, washed cashews
  • 1 c. water
  • 2-3 Tbs. honey (depending on tartness of tomatoes)

Combine both mixtures, stirring constantly.  Bring just to a boil and serve or remove from burner. If you boil the soup after adding the cashews, it will curdle.


Split Pea Chowder3

7 c. water

1 c. split peas

½ c. brown rice

2 tsp. salt

1 c. chopped carrots

1 c. chopped celery

1 c. chopped onion

1 c. chopped potatoes

1 tsp. basil

Lightly boil split peas, rice and salt in the water in a covered saucepan 1½ hours.

Add remaining items. Cook 15-20 minutes, until the vegetables are tender. Chowder will be the next day. More water may be added.


Roasted Butternut Squash Soup4

  • 1 butternut squash
  • 1 medium onion
  • 2 garlic cloves
  • 1 to 2 stalks celery
  • 4 to 5 Tbs. McKay’s Chicken-Style Seasoning
  • 4 to 5 cups water
  • Salt to taste
  1. Preheat oven to 375.
  2. Cut butternut squash into cubes and put on a cookie sheet (lined with parchment paper to prevent squash from sticking to pan).
  3. Roast until cubes are tender (at least 35 minutes)
  4. While squash is roasting in oven, chop onion, garlic and celery and sauté in a little water.
  5. Mix 4 to 5 cups water with chicken style seasoning (1 T. of seasoning to 1 cup of water). 
  6. Add broth to sautéed vegetables. Add salt to taste (to broth) and let broth cook for a few minutes. 
  7. After squash has cooked in oven, add to broth and simmer for about 10 minutes.
  8. Puree in food processor or blender until very smooth.


Golden Vegetable Soup5

  • 1 onion, diced
  • 1 c. shredded carrots (2-3 large)
  • 3 c. diced potatoes
  • 2 tsp. salt
  • 4 c. water
  • 2 c. pasta shells
  • 1 bunch green onions, diced
  • 1 c. frozen corn
  • 1 can coconut milk (or 1 c. raw cashews and 1 ½ c. water)
  • 15-oz. can tomatoes in juice
  • 1 Tbs. McKay’s Chicken-Style Seasoning
  • ½ tsp. basil
  • ½ tsp. dill weed
  • 1 bunch cilantro leaves
  1. Place onions, carrots, potatoes, salt, and water in a soup pot and bring to a boil. Reduce heat and simmer 8 minutes.
  2. Add pasta shells, diced green onions, and remaining seasonings. Simmer 8 more minutes.
  3. Blend coconut milk (or cashews), tomatoes with juice, and corn in blender until smooth. Add to soup along with cilantro leaves and heat to serving temperature.

Makes 12 cups.

Variation: Also nice with 1 c. frozen peas thawed and added just before serving.







1.     Country Life Vegetarian Cookbook, Country Life Publishing, p. 145, 1990

2.     Tasty Vegan Delights, Gloria Lawson and Debbi Puffer, p. 84, Review and Herald Publishing Association, 2001

3.     Of These Ye May Freely Eat, JoAnn Rachor, p. 55, Family Health Publications, 2005

4.     Magna Porterfield’s kitchen

5.     7 Secrets Cookbook, Neva & Jim Brackett, p. 71, Review and Herald Publishing Association, 2006

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