Make your own free website on
Home | Recipes by Category | Cancer Fighting Foods/Spices | About Me | My Progress Log | Contact Me
Soups & Salads

Asparagus Soup with Arobio Rice


4 Tbs. soy margarine, or margerine replacement 

2 large sweet onions, finely chopped

2-1/2 lb. asparagus, cut in ½" pieces

1 tsp. thyme

½ tsp. sage

1 bay leaf

3 qt. water

Salt and pepper to taste

1 cup arborio rice


Melt margarine in a medium pot over low-medium heat. Add chopped onions, cover, and cook for 10 minutes, stirring occasionally, until onions are softened.

Add asparagus, thyme, sage, and bay leaf. Stir to mix. Cover and continue cooking for another 10 minutes, stirring occasionally.

Add water, salt, and pepper. Stir to mix. Raise heat to high, bring to a boil, then reduce heat to low and cook at a low-medium boil for 25 minutes, stirring occasionally.

Stir in rice. Cover and continue cooking for about 45 minutes, stirring frequently, until rice is tender and broth is rich. (Stir frequently or the rice will stick.) Remove bay leaf. Taste for seasonings.

Basil Bean Salad


1-3/4 cup cooked white beans

1 cucumber, chopped

1 sweet red pepper

Red onion, chopped

Tofu "Mayonnaise"

1 clove garlic, pressed

2 Tbs. fresh basil (or 2 tsp. dry)

1 Tbs. fresh parsley


Combine beans, cucumber, red pepper, and red onion in a bowl. Combine remaining dressing ingredients and toss with salad.

Variations: add 1 cup diced celery, 1 cup chopped tomato, use scallion in place of onion, or use pimento in place of tomato.

Bran Broth


1 cup bran

1 quart water

1/2 tsp. McKay chicken seasoning or other vegetarian chicken seasoning mix

1 tsp. nutritional yeast flakes



Put bran in quart jar and fill with boiling water. Soak overnight. Stir and strain through cloth. Warm, add seasoning and yeast to one cup. Use as broth to make soup, or drink hot.

Cheezy Broccoli Soup


3-1/2 cups water

1 cup raw cashew pieces

2 tsp. salt

6 Tbs. yeast flakes

2 tsp. onion powder

¼ tsp. garlic powder

½ tsp. dill weed

¼ cup pimientos

1 Tbs. corn starch

3-4 cups fresh chopped broccoli, lightly steamed


Blend all ingredients except broccoli on high speed, using ½ the water; add rest of water and cook, stirring constantly, until slightly thickened. Add broccoli and cook until broccoli is tender. Sauce can also be used to make macaroni and "cheese".

Comforting Quick Cream Soups


Place 1 cubed potato and water (or stock) to cover into a saucepan. Bring to a boil, then simmer. Add ONE of the following combinations:

*2 peeled stalks of broccoli (or one cup of florets) chopped, a bit of dried onion, and a vegetable bouillon cube, OR

*2 carrots, chopped, and ¼ tsp. of curry powder, OR

*1 cup mushrooms and 1 to 3 Tbs. of your favorite wine, OR

*2 stalks celery, chopped, and ¼ tsp. tarragon, marjoram, or savory, OR

*1 pkg. Frozen spinach or kale, a grating of nutmeg and ¼ tsp. lemon juice, OR

*1 cup frozen corn and 1 tsp. fresh parsley

Couscous Porridge


2 cups hot cooked couscous (cook according to package directions)

2/3cup nonfat dry soy milk

2 Tbs. pure maple syrup or honey

1 tsp. vanilla extract

Ground cinnamon


Stir dry milk, maple syrup, and vanilla into cooked couscous. Divide mixture evenly into 4 serving bowls and sprinkled generously with cinnamon. Serve right away. Makes 4 servings.

Crockpot Black Beans & Rice Soup


1 medium onion, chopped

3 carrots, thinly sliced

2 stalks celery, thinly sliced

4 cloves garlic, minced

1/2 tsp. ground cumin

1 1/2 tsp. dried basil

1/2 tsp. chili powder

1/2 tsp. dried oregano

1/2 tsp. Tabasco sauce

32 oz. black beans, drained and rinsed 

14 1/2 oz.  crushed tomatoes

2 14 1/2 oz. cans broth

1 1/2 cups cooked rice



Combine all ingredients except rice in crock pot. Cover and cook on low 8 to 10 hours (high 3 to 4 hours). Add cooked rice

Curried Seitan Mock-Chicken Salad


1 lb. chicken-flavored seitan, cut into bite-sized pieces

1/3 cup grated carrot

1 rib celery, minced (about 1/3 cup)

1/4 cup minced red or green onion

1/3 cup raisins

1/3 cup pecans (optional)


1 package low-fat or regular silken tofu

1 Tbs. olive oil

Juice of 1/4 lemon

1 tsp. honey

1/2 tsp. mustard

1 tsp. red wine vinegar

1/2 tsp. salt

1/4 tsp. garlic powder

1 tsp. tarragon

1/2 tsp. curry powder


Mix seitan, carrot, celery, onion, raisins and pecans if desired in a large bowl; set aside. In a food processor or blender, combine dressing ingredients until very smooth, scraping down sides of processor occasionally. Pour dressing over seitan mixture and combine thoroughly. Serve on bread with tomato and lettuce, or on a bed of lettuce. Serves 6.

Garden Vegetable Soup


1 qt. vegetable stock

3 stalks celery, chopped

1 onion, minced

6 mushrooms, sliced

1 10 oz package frozen peas

28 oz crushed tomatoes

1/2 tsp garlic powder

1 -2 tsp sea salt (or you can use regular salt, but the flavor won't be as good)

1 tsp marjoram

1 tsp basil

1 bay leaf

1/4 c. parsley flakes (preferably fresh)


Just put this stuff in the crock pot and let cook on low for 6-8 hours. Add water if you need to.

Greens Salad


1/2 bunch spinach

equal amount other dark greens

1 tomato, cut in wedges

1/2 c sliced mushrooms

1/2 red onion, sliced


Blend till smooth 1/2 c toasted sesame seeds,1/4 c fresh lemon juice, 1/4 c water,2 T soy sauce or liquid aminos,1/2 t garlic,1/4 t salt (op)

Toss salad ingredients and dressing. Sprinkle with 1 T toasted sesame seeds.

Makes 8 servings

Greek Potato Stew


2 1/2 pounds potatoes, peeled and cubed

1/3 cup olive oil

2 cloves garlic, minced

3/4 cup whole, pitted kalamata olives

1 1/3 cups chopped tomatoes

1 teaspoon dried oregano

salt and pepper to taste


1 In a large saute pan, heat the oil over medium heat. Add the potatoes and stir. Stir in the garlic. Add the olives and cook and stir for several minutes. Stir in the tomatoes and oregano.

2 Reduce heat, cover and simmer for 30 minutes or until potatoes are tender. Season to taste with salt and pepper.

Makes 6 servings

Hearty Brown Stew


2 onions, sliced

2 celery stalks, sliced

2 carrots, sliced

3 potatoes, chunked

1/2 lb mushrooms, quartered

2-3 large cloves garlic, crushed

2 cups water

1/4 cup low-sodium tamari (or soy sauce)

1/4 cup red wine (or apple juice)

1/2 Tbs grated fresh ginger

1/2 tsp marjoram

1/2 tsp thyme

3-4 Tbs cornstarch or arrowroot***


Cook in a crockpot on high for 6 hours or on low for 12 hours. ***Add the cornstarch or arrowroot just before serving and stir until thickened.

Tangy Orange Salad


6-12 oz mixed greens, or spinach leaves

3-6 slices red onion

1 small can mandarin orange OR 1 orange, peeled and sectioned

3 Tbs. balsamic vinegar

3 Tbs. olive oil

1 clove garlic, minced


Stir dry milk, maple syrup, and vanilla into cooked couscous. Divide mixture evenly into 4 serving bowls and sprinkled generously with cinnamon. Serve right away. Makes 4 servings.

Mushroom Wild Rice Chowder


2 Tbs. vegetables oil

8 oz fresh mushrooms, sliced

1 rib celery, thinly sliced

½ cup wheat flour

3-3/4 cups water

3cups cooked wild rice

1 tsp. salt

½ tsp. curry powder

½ tsp. dry mustard½ tsp. cinnamon

2-3 drops hot pepper sauce

1-1/2 soymilk


½ cup toasted, slivered almonds (optional)


In a soup pot, heat oil. Add mushrooms and celery and sauté 2 minutes. Sprinkle flour over vegetables and cook over medium-low heat, stirring, 1 minutes. Gradually add water, stirring constantly; cook over medium heat until mixture is somewhat thickened. Stir in remaining ingredients. Heat thoroughly. Garnish with paprika and toasted almonds if desired. Serves 6.

Vegetarian Chili


2-1/2 cups kidney beans

1 cup raw bulger

1 cup tomato juice

4 cloves garlic, crushed

1-1/2 cups onion, chopped

1 cup celery, chopped

1 cup carrots, chopped

1 cup green peppers, chopped

2 cups tomatoes, chopped

Juice of ½ lemon

1 tsp. cumin

1 tsp. basil

1 tsp. chili powder (more to taste if desired)

Salt and pepper

3 Tbs. tomato paste

3 Tbs. red wine

Dash of cayenne (more to taste if desired

Olive oil for sautéing (about 3 Tbs.)