These are the most simple and the easiest soups to start your cooking adventure with. More complicated ones will be posted over time in the blog part of this website (navigation menu on the left). Soups (except for legume soups) are very low in calories. You may choose to eat them with grains like quinoa, millet, or barley, or have a main course afterwards.

Creamy soups

Cook vegetables such as potatoes, cauliflower, beet roots, celery roots, or carrots in water with spices (see below) until soft. Blend them until smooth in a glass jar blender (it is very unhealthy to let hot food get in contact with plastic). Transfer the mixture back to the pot and cook for a little bit more.


For potatoes and cauliflower, marjoram and bay leaves are good.

For beets, also marjoram and bay leaves, but you may also add a tiny little bit of ground cloves (very tiny, on the tip of a knife, as they are very strong).

For carrots, I recommend the mixture of ground cumin, coriander seeds, cinnamon, cardamom, cloves (use a very tiny amount!). These spices have a warming up aroma: great for cold nights.

Onions, garlic, or hot peppers may be added to any of them.

Except for potatoes, no salt is needed.

In the case of tomato soup, the procedure is reversed – first blend then cook. If the tomatoes you use are juicy, no water is needed. As spices you may use herbs, one at a time, fresh or dried: basil, oregano, thyme, rosemary, or all together; herbes de Provence  mixture (savory, thyme, rosemary, basil, tarragon, lavender flowers); fennel seeds; fresh parsley leaves, or fresh cilantro. Hot peppers, onions, and garlic are always welcome.

Chunky soups

Cook vegetables of your choice, one at a time or more of them, in water. Please keep in mind that different vegetables have different cooking times. Carrots, collard greens, and cauliflower cook longer than broccoli, Swiss chard, and zucchini, so you will need to put the former in earlier if you choose a multi-veggie soup. Cook them until medium soft.

To thicken the soup and give the water some flavor, you may add a blended potato, blended tomato, blended or finely chopped pickle, or some miso paste. Adding a homemade soup base is also a good idea.

Soup base

Cook carrots, parsley roots, or leaves (it is hard to buy the roots in America), leeks, celery root (or leaves if you cannot find the root; health food supermarkets often carry the roots), onions, and garlic in water until soft. Blend them together. The mixture should have a condense consistency of a thick yogurt. Put it in one cup glass containers and freeze. Defrost and use whenever needed.

Legume soups

These are yellow or green split pea soups, fava bean soups, and red lentil soups.

All legumes need to be rinsed. All need to be soaked in water (use twice as much water as peas or beans) for at least eight hours except red lentils, which do not need to be soaked at all. Depending on your schedule you may soak them overnight or before leaving for work.

Cook them in water with a little bit of salt (use about one cup of dried legumes per quart/liter of water) until they dissolve.


Salt only;

Marjoram and/or bay leaves;

Ground: cumin, coriander seeds, cinnamon, cardamom, cloves (use a very tiny amount!) (for yellow split peas or red lentils);

Ground: cumin, coriander seeds, cardamom, fenugreek, turmeric, black pepper; whole mustard seeds (Indian style).

Adding chopped onions, pressed garlic, and hot peppers is always a good idea.

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