Category Archives: soups

Red Lentil and Zucchini Chili

~2 cups of uncooked red lentils
~1 tablespoon of coconut oil
~1 small organic yellow onion, diced
~2 bell peppers (orange and red or 2 of the same color), diced
~3-4 organic zucchini, diced into small cubes
~2 large cans of organic diced tomatoes (28 oz each)
~1/4 teaspoon of cumin
~1/4 teaspoon of chili powder
~1/4 teaspoon red pepper flakes (omit or lessen if you want it mild)
~1/4 teaspoon of coriander
~Sea salt and pepper to taste
~Chives for garnish


Heat oil in a soup pot and add onions and bell peppers and cook until onions are translucent and both are soft.
In a separate pot, boil water and cook the lentils for 10 minutes.
Add cumin, chili powder, red pepper flakes and coriander to the onions and bell peppers and stir until mixed. Add zucchini and both cans of tomatoes with juice.
When lentils are cooked, drain the water and add to the chili pot. Add salt and pepper to taste and let it cook for 30 minutes. Garnish with sliced chives


French Onion Soup

~6 tablespoons of coconut oil or ghee
~4 organic yellow onions, thinly sliced
~1 tablespoon or raw/local honey|
~3 garlic cloves, pressed or minced
~1/4 cup apple cider vinegar
~7 cups vegetable or chicken broth
~1 tablespoon sea salt
~1/4 teaspoon fresh thyme
~2 bay leaves

~Heat oil in a large pot over medium-high heat.   Stir in onions until translucent. Add honey and reduce heat to medium.
~Stir onions occasionally and allow to cook for another 30 minutes.
~Add garlic and apple cider vinegar. Cook on low for 2-4 hours. Use handheld/immersion blender to puree and serve.


Roasted Cauliflower Soup

Roasted Cauliflower Soup
Roasted Cauliflower Soup
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  1. 2 heads of organic cauliflower, cut into florets
  2. 3 large garlic cloves, minced
  3. 2 shallots, minced
  4. 3 cups of vegetable stock
  5. 1 bay leaf
  6. 1 teaspoon of dried thyme
  7. 11/2 cups of full fat coconut milk
  8. 1 tablespoon of grape seed oil
  9. Sea salt and black pepper to taste
  10. Fresh parsley for garnishing
  1. Preheat oven to 425 degrees.
  2. In a large bowl combine the cauliflower, garlic, shallots, and grape seed oil.
  3. Spread the cauliflower mixture on a roasting pan and roast for 30 minutes.
  4. Transfer the cauliflower to a large saucepan and add the vegetable broth.
  5. Add the thyme and the bay leaf and bring to a boil over medium–high heat.
  6. Cover the saucepan and lower the heat to simmer for 30 minutes.
  7. Remove the bay leaf.
  8. Puree the soup using an immersion blender or blender.
  9. Stir in the coconut milk and season to taste with sea salt and freshly cracked black pepper. Garnish with parsley.
Risa Groux Nutrition

Roasted Garlic and Parsnip Soup


1 bulb of garlic, peeled

1 pound parsnips (about 4 medium or 3 large), peeled and cut into large chunks

1 onion, cut into rough pieces

2 tablespoons olive oil, plus more for drizzling

2 teaspoons freshly chopped thyme

a 3 finger pinch of sea salt

freshly cracked black pepper

1 quart of vegetable or chicken stock

a splash of lemon juice


~Preheat the oven to 375°F. Prep the garlic, onions, and parsnips.

~Place vegetables in a bowl, adding the sea salt, black pepper, thyme, and olive oil.
Toss well to coat them. 

~Spread out vegetables onto a sheet pan. Roast until tender, then remove from the oven and allow to cool slightly. While the vegetables are cooling, heat up the stock.

~Place the roasted vegetables into a blender (may require you to make this in two smaller batches), add 2 cups of stock, then blend until smooth and creamy. Repeat as needed.

~To serve, pour the soup into a pot and heat on medium to bring to desired temperature, lowering to a simmer to keep warm.

Add the lemon juice, check and adjust seasonings as needed.

Pour into bowls, top with more black pepper and thyme (optional). Walnuts and other herbs also make delicious toppings.

White Bean Soup

White Bean Soup
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  1. 1 can of navy or great northern beans, rinsed and drained
  2. 1/4 cup coconut or grape seed oil
  3. 1 large yellow onion, finely chopped
  4. 1 garlic clove, finely chopped
  5. 1 large carrot, finely chopped
  6. 1 celery stalk, finely chopped
  7. 5 cups (40oz) vegetable stock
  8. 1 can (1lb) roma tomatoes with their juice
  9. 1 teaspoon dried summer savory
  10. 1teaspoon dried thyme
  11. 1 bay leaf
  12. Salt and pepper to taste
  1. In a large saucepan, warm the coconut or grapes seed oil over medium heat. ~Add the onion, garlic, carrot and celery and sauté until the onion is translucent (about 2-3 minutes).
  2. Add the beans to the saucepan along with the stock, tomatoes, savory, thyme, and bay leaf.
  3. Bring to a boil, reduce the heat to low, cover and simmer, stirring occasionally until the beans are very tender, 2-21/2 hours. Discard the bay leaf.
  4. Transfer about half of the soup to a blender (or use a hand blender in the saucepan). Puree and place back into the pan, then season to taste with salt and pepper.
  5. Serves 6-8
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Vegetable Soup

Vegetable Soup
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  1. Vegetable broth (chicken or beef broth ok too)
  2. 2 table spoons of grapeseed oil
  3. 1 cup of chopped yellow onion
  4. 2 large carrots, diced
  5. 2 celery stalks, diced
  6. 1 large zucchini, cut into rounds then halves
  7. 1 large summer squash, cut into rounds then halves
  8. 1 small head of broccoli florets
  9. 1 small head of cauliflower florets
  10. 1 can of chopped tomatoes in juice
  11. Half a sweet potato, diced (a whole one if using more broth)
  12. 1 tablespoon of summery savory herbs
  13. Celtic sea salt and pepper to taste
  14. Italian parsley for garnish (optional)
  1. Cut all vegetables. In a large soup pot, saute the yellow onion, carrots and celery with grapeseed oil.
  2. Add cut zucchini and squash into rounds then halves or quartered and add to pot. Add the broccoli and cauliflower florets while stirring regularly for about 3-5 minutes.
  3. Add the broth (48-64 oz), tomatoes with their juice, and the sweet potato.
  4. Add seasonings and let cook on low for 30-45 minutes or until all veggies are soft.
  5. Use hand blender to puree soup.
  6. Can garnish with Italian parsley if desired.
Risa Groux Nutrition

Vegan Pho Vietnamese Noodle Soup

Vegan Pho Vietnamese Noodle Soup
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  1. 1 tablespoon coriander seeds
  2. 1 tablespoon fennel seeds
  3. 6 whole cloves
  4. 3 cardamom pods
  1. 1 Onion
  2. 8 cups vegetable stock
  3. 4 inch piece of fresh ginger
  4. 2 cinnamon sticks
  5. 2 tablespoons GF soy sauce
  6. 1 tablespoon Hoisin sauce
  7. 1 packet rice noodles (14oz)
  8. 10 button mushrooms
  9. 1 carrot
  10. 5 radishes
  11. 1 red chilli
  12. Small handful bean sprouts
  13. 1 bunch mint
  14. 1 bunch cilantro
  15. ½ red onion
  16. 5 scallions
  17. 1 lime
  1. Dice 1 onion and add to a large saucepan. Add the 8 cups of vegetable stock. Place 1 tbsp coriander seeds, 1 tbsp fennel seeds, 6 whole cloves and 3 cardamom pods into a wire tea basket and add to saucepan. Add 2 cinnamon sticks and finely sliced ginger. Bring to boil.
  2. Meanwhile, pour boiling water over the rice noodles in a separate bowl and allow to soak for 8 minutes. Slice button mushrooms. Slice carrot finely on a diagonal. Thinly slice 5 radishes. Slice the ½ red onion into half moons. Slice 5 scallions diagonally. Slice 1 red chili. When the stock is boiling, add tofu, mushrooms, carrot, ½ of the scallions, radishes, soy sauce, hoisin sauce, and bring to a boil again.
  3. To assemble dish, place a handful of drained noodles into a bowl and ladle over the broth. Add chopped cilantro, mint, red chilli, scallions, bean sprouts and red onion to taste. Finish with a squeeze of fresh lime.
Risa Groux Nutrition

Cream of Mushroom Soup

Cream of Mushroom Soup
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  1. 1/4 cup extra virgin olive oil
  2. 1 medium onion, chopped
  3. 4 cloves garlic, chopped
  4. 3 large carrots, chopped
  5. 1 pound cremini mushrooms, chopped
  6. 5 cups water or stock
  7. few sprigs fresh thyme (pull the leaves from the stems)
  8. few sprigs fresh rosemary
  9. 1 teaspoon freshly ground black pepper
  10. 3 teaspoons salt
  11. 1/2 cup raw cashews (Use heavy cream if there is a nut allergy)
  12. 2 tablespoons sweet rice flour (optional)
  13. parsley to garnish
  1. In a large pot (6-quart works) saute the onions in the olive oil until soft, about 5 to 10 minutes. Add the garlic, carrots, and mushrooms; saute for a few minutes more.
  2. Add the water, herbs, pepper, and salt. Cover and simmer for about 25 to 30 minutes. Remove from heat and ladle some of the soup into a blender. Add the cashews and sweet rice flour. Blend on high until smooth and creamy; transfer to a clean pot. Puree the remaining soup in batches (you can blend it for just a short time for more texture or longer for a smoother consistency).
  3. Stir the soup together to mix the cashew cream in with the rest of the blended batches. Taste and add more salt if necessary or more water for a thinner consistency. Simmer over low heat for a few minutes to meld the flavors.
  4. Garnish each bowl with sliced and sauteed mushrooms and chopped fresh parsley
Risa Groux Nutrition


White Bean Soup
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  1. 2 cups white beans (fresh or canned)
  2. 4 cups water
  3. 1 tablespoon apple cider vinegar
  4. 2 tablespoons avocado oil
  5. 2 large shallots (about 1 cup), sliced
  6. 4 garlic cloves, chopped
  7. 6 cups stock or water
  8. ¼ cup olive oil
  9. 1 tablespoon fresh chopped rosemary
  10. juice of 1 lemon
  11. 2 teaspoons sea salt
  1. If using fresh beans, soak them overnight with water and a splash of apple cider vinegar. After 8 hours, strain and rinse well. Set aside. Heat a 4 quart sauce pot over medium heat, then add the avocado oil. Chop and sauté the shallots for a few minutes, then add the garlic.
  2. Cook until fragrant then add the beans. Stir to combine, then pour in the liquid. Bring to a boil, then lower heat, cover and cook for 20 minutes, or until the beans have soaked up the water and are tender.
  3. Chop the rosemary. Carefully pour the soup into a blender, blending until smooth and creamy, drizzling in the olive oil and chopped rosemary as it blends. Add the lemon juice and season with sea salt.
  4. Serves 4
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  1. 1 Cup red onion, chopped
  2. 1 Cup Bell pepper green chopped
  3. 1 Cup Seedless Cucumber (Chopped)
  4. 1 Cup Tomato peeled chopped
  5. 1 1/2 tsp Garlic chopped or more
  6. 1 1/2 Kosher salt
  7. 1/4 tsp Cayenne pepper
  8. 1/4 Cup Tomato paste
  9. 1 Tbsp Vinegar white wine
  10. 1/4 Cup Olive oil
  11. 1 Tbsp fresh lemon juice
  12. 3 Cups Tomato juice
  13. 1 sprig of thyme
  1. Mix all, cover, refrigerate overnight. Next day remove thyme and blend until smooth.
Risa Groux Nutrition