Souping is the New Juicing (+ a recipe)

A few days ago my uncle (Uncle Anthony, lovingly called "Unclee" because of my sister's failed attempts to say the "Anthon" part of his name as a child) texted me this:

The LIRR is the Long Island Rail Road - for you non-New Yorkers. I love that he was trying to keep in the loop on the next big, cutting edge, piece of evidence-based nutrition advice out there; a few Brooklyn hipsters talking about eating soup, soup, as if it were something novel and eclectic. 

While I consider myself a bit more progressive than most, it's rare that I'm the first to know about these nutrition trends. So now when your friends tell you that they heard somewhere that "souping is the new juicing" you can thank me for telling you first. And I can thank my uncle. And he can thank the hippie riding the LIRR. 

Hey, just in case she's right about this, you should go make this soup. It's liquid (like juice!) and has the heartiness of a split pea soup with the flavor that you crave from Chinese food. Oh, and regardless of where it falls on the "trendy" scale, it's loaded with fiber, protein, and tons of nutrients from the broccoli I sneak in there. Give it a try. 

Asian Split Pea Soup

  • 2 cups split peas
  • 6 cups chicken or vegetable broth
  • 1 head broccoli, chopped,
  • 1 tbsp mustard powder
  • 1 tsp red pepper flakes (or more if you like spicy)
  • 5 cloves garlic, minced
  • 1 tbsp grated ginger
  • 1 tbsp soy sauce
  • 1 tsp fish sauce (optional)
  • Salt to taste
  • Toasted sesame seeds, toasted sesame oil, green onion (for garnish)

Boil in a pot until peas are cooked. Blend with immersion or regular blender. Garnish with sesame seeds, toasted sesame oil and green onion. 

If you're looking for a spring/summer version of a pea soup, check this out. 


Summer Mint Pea Soup

As much as I am LOVING summer, I have been missing the ease that comes with making large batches of hearty winter soups. It makes meal planning super simple and taking something on-the-go really easy. So I decided to get into some cold soups to take me through the summer. This is my recipe for Mint Pea Soup - and yes, you can eat it cold! It's hearty, flavorful, and packed with protein!


Mint Pea Soup

  • 2 lbs frozen peas
  • 1 tsp garlic powder or 1-2 soup starters
  • 1 cup broccoli
  • ½ cup mint, chopped
  • salt & pepper, to taste
  • water

In a large pot, pour peas, garlic, and dash of salt and pepper. Pour enough water to cover the peas. Bring to a boil, add broccoli and simmer about 5 minutes, or until tender. Remove from heat, add mint, and salt and pepper to taste. Puree in blender or with a hand blender. Let cool.

Enjoy this soup cold - perfect for summer!

Optional: Top with Serrano ham and/or ricotta cheese (for moderators!). This makes it a tad fancier - but the soup is delicious just on it’s own!

Red Lentil Dahl Soup

Ever make a recipe and then forget about it? That's what happened to me with this soup. I made this a looong time ago, thought it was one of the most delicious things I ever made, and then POOF erased it from my memory. I'm not sure why but I am sure glad that this soup is back in my life. Even though I can hardly contain my excitement for winter coming to an end - I am going to miss these hearty soups, so let's have one last hurrah! One thing you'll notice is that I made this stew without oil. Now, you can certainly use oil or butter, but if you're trying to cut back, check out my tip below for sautéing onions without oil.  

Red Lentil Dahl Stew

  • 1 yellow onion, finely chopped
  • 5 cloves garlic, finely chopped (or substitute with a Soup Starter)
  • 2 tablespoons ginger, grated
  • 1 tbsp cumin
  • 1 tsp coriander
  • 1 tsp turmeric
  • 1 tsp salt
  • 2 cups red lentils
  • 4 cups vegetable or chicken broth
  • 1, 28 ounce can whole plum tomatoes, roughly chopped
  • 1-2 jalapeño, seeded and chopped 

In a large pot over medium-high heat, add onions and stir continuously. With a higher heat, the onions will contract, and release a lot of water, which will prevent them from sticking. If they start to stick, add a small amount of vegetable broth (only about 1 tsp at a time). Add the garlic, ginger, cumin, coriander, turmeric, salt, and jalapeño, and sauté, continuing to add small amounts of vegetable broth if necessary.  

Add the lentils, broth, and tomatoes. Cook 30-45 minutes until all of the liquid is absorbed. Salt and pepper to taste and enjoy!

Soup Starters

While everyone is posting their #TBT (Throw Back Thursday) pictures, I'm starting a new trend: #HHT (Life Hack Thursday). As I talk more and more with people about making quick and easy meals, I decided it was time to come up with a way to cut down on the amount of garlic and tear-jerking onions I was chopping. I love adding these flavors to almost all of my dinners but I absolutely hate hate hate chopping them. I usually cry so hard fro the onions that I actually start thinking of something sad just so I can get a good cry out of my system. True story.

My solution: Soup Starters.

Now, you don't have to just use these for soup - here are 7 ways to use them:

  1. In a soup
  2. In a marinade for a protein
  3. Melt with olive oil in a skillet before sautéing vegetables.
  4. In a salad dressing
  5. In a crockpot dish
  6. Season grains and beans
  7. In a pasta sauce

Here's the recipe:

Soup Starters

  • 1 cup garlic cloves, peeled
  • 3 onions, roughly chopped
  • 2-4 cups vegetable broth

Preheat oven to 425F. In a large baking dish place the garlic and onions. Cover with just enough broth. Cover with tin foil and bake for about 2 hours, until everything is tender. Blend smooth and then pour into ice cube trays and store to use for later. Makes about 2 trays worth.

Never cry from onions again!