Home / Recipes / Soups & Beans

Soups & Beans

Nourishing soups and hearty bean dishes that are perfect for any time of day - comforting, satisfying, and delicious.

Comforting Soups & Hearty Beans

Warming soups and protein-rich bean dishes that provide complete nutrition and comfort in every bowl.

Beans and Southern Peas

  • 1 cup dried beans (black-eyed peas, crowder peas, pinto beans, etc.)
  • 3 cups water
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 bay leaf
  • Salt and pepper to taste
  • Rinse beans and soak overnight in water.
  • Drain and add fresh water, onion, garlic, and bay leaf.
  • Bring to a boil, then reduce heat and simmer until beans are tender (about 1-2 hours).
  • Season with salt and pepper before serving.

Lentil Soup

  • 1 cup lentils
  • 4 cups water
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 bay leaf
  • Salt and pepper to taste
  • Rinse lentils and place in a pot with water, carrot, celery, onion, garlic, and bay leaf.
  • Bring to a boil, then reduce heat and simmer until lentils are tender (about 30-40 minutes).
  • Season with salt and pepper before serving.

Red Lentil Soup

  • 1 cup red lentils
  • 4 cups water
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 bay leaf
  • Salt and pepper to taste
  • Rinse red lentils and place in a pot with water, carrot, celery, onion, garlic, and bay leaf.
  • Bring to a boil, then reduce heat and simmer until lentils are tender (about 20-30 minutes).
  • Season with salt and pepper before serving.

Pinto Bean Mole’ Chili

  • 2 cups cooked pinto beans
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 bell pepper, chopped
  • 1 can diced tomatoes
  • 2 tbsp chili powder
  • 1 tsp cumin
  • 1 tsp cocoa powder
  • Salt and pepper to taste
  • In a large pot, sauté onion, garlic, and bell pepper until soft.
  • Add cooked pinto beans, tomatoes, chili powder, cumin, cocoa powder, salt, and pepper.
  • Simmer for 20-30 minutes, stirring occasionally.
  • Serve hot.

Split Pea Soup

  • 1 cup split peas
  • 4 cups water
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 bay leaf
  • Salt and pepper to taste
  • Rinse split peas and place in a pot with water, carrot, celery, onion, garlic, and bay leaf.
  • Bring to a boil, then reduce heat and simmer until peas are tender (about 45-60 minutes).
  • Season with salt and pepper before serving.

Basic Green Soup Recipe

Ritamarie Loscalzo, MS, DC, CCN, DACBN, drritamarie.com

  • 2 - 4 cups greens
  • 1 - 2 cups water
  • 1/4 cup lemon or lime juice
  • 1 piece of fruit (optional)
  • seasonings
  • herbs
  • other vegetables such as carrot, red bell pepper, tomato, cucumber

Blend all together and adjust to taste. Optional: Add avocado, nut butter, coconut butter, tahini, or soaked nuts/seeds for creaminess.

Creamy Miso Soup

Adapted from Brandi Rollins, rawfoodsonabudget.com
Makes 2 Cups/1 Very Large Serving
Equipment needed: Blender and veggie/potato peeler

  • ¼ cup raw sunflower seeds, preferably soaked 4 hours
  • ¼ cup Brazil nuts, unsoaked
  • 1 tbsp chickpea miso
  • 1 tbsp rice vinegar
  • 1 small clove of garlic
  • 1-2 tbsp coconut aminos or salt to taste
  • 1 ½ cups water
  • 1 tsp extra virgin olive oil
  • 1 small handful basil leaves
  • 1/3 medium cucumber
  • 2 medium carrots
  • 2 medium celery stalks
  • ½ c cherry tomatoes

Blend soaked sunflower seeds, Brazil nuts, miso, vinegar, garlic, coconut aminos, and water until liquefied. Add olive oil and blend briefly. Pour into bowl. Add basil, cucumber, carrots, celery, and cherry tomatoes (peeled or sliced as noodles). Mince basil, slice cucumber, peel carrots/celery, halve tomatoes. Mix and enjoy.

Per recipe: Calories 684, Protein 16g

Cream of Tomato Soup

Adapted from Rainbow Green, Live Food Cuisine, Gabriel Cousens, MD

  • 4 tomatoes
  • 3 stalks celery
  • 1 c water
  • 3⁄4 c walnuts, preferably soaked 1-2 hours
  • 2 T lemon juice
  • 1 t basil
  • 1 t oregano
  • 1t salt
  • 1⁄4 t black pepper
  • 1⁄4 t cinnamon

Blend all in a high-speed blender until smooth and creamy. If you use a Vitamix, blend until slightly warm - tepid.

Per recipe: Calories: 587, Protein: 18 g

Spinach Soup

Adapted from Brandi Rollins, rawfoodsonabudget.com
Makes 2 Cups/2 Servings

  • 1 cup spinach, fresh
  • 1/2 cup raw Brazil nuts, unsoaked
  • 1/4 cup sunflower seeds, preferably soaked 4 hours
  • 1 cup water
  • 2 tbsp lemon juice (~1/2 lemon)
  • 1/4 tsp cayenne powder
  • sea salt to taste
  • 1 tbsp sweetener of your choice

Soak the sunflower seeds in water overnight. Blend all of the ingredients until smooth.

Soup & Bean Success Tips

Temperature

For raw soups, ensure ingredients are at room temperature or slightly warm for optimal digestion.

Soaking

Always soak beans and nuts as specified for easier blending and better nutrient absorption.

Blending

Start with less liquid when blending, then gradually add more to achieve your desired consistency.

Freshness

Raw soups are best consumed within 24 hours. Store in the refrigerator and stir before serving.

Explore More Recipes

Smoothies

Nutrient-packed energy drinks

Breakfast

Energizing morning meals

Entrees & Salads

Hearty and nutritious meals

Snacks

Quick and healthy bites

Desserts

Healthy indulgences

Juices

Pure liquid nutrition