soup and crackers recipes

Zucchini Potato Soup



In soup pot, heat olive oil. Sauté zucchini, potato and onion in covered pot for about five minutes, stirring occasionally. Add chicken or vegetable broth and cook until vegetables are soft but not mushy. Remove pot from heat. Add basil, thyme and marjoram. Place in blender or food processor and blend until creamy. Return soup to pot, add milk, and heat to serving temperature. Add more milk for a thinner soup. Season with salt and pepper if desired. Serve with cottage cheese.
makes about 4 to 5 servings.


zucchini potato soup

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 tablespoon COLAVITA organic olive oil
  • 1 medium zucchini, thinly sliced
  • 1 medium potato, thinly sliced
  • 1 small white or yellow onion, chopped
  • 1 cup PACIFIC organic chicken or vegetable stock
  • ⅛ teaspoon each dried basil, thyme, and marjoram
  • about 1 cup KIMBALL BROOK organic milk
  • CABOT cottage cheese
  • salt and pepper to taste
White Bean Spinach Soup

In soup pot, heat olive oil. Add carrots and celery. Cover pot and cook for about five minutes, stirring occasionally. Add onion and garlic. Cover and cook for a few more minutes. Add chicken or vegetable broth, drained beans, spinach, bay leaves. Cook until heated throughout. Remove from heat. Discard bay leaves. Set some of the soup beans and vegetables aside. In blender or foor processor, purée the soup, adding more broth or bean liquid as needed. To serve, add some of the reserved vegetables. Season with salt and pepper, to taste.
serves 4 to 5.


white bean spinach soup

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 tablespoon COLAVITA organic olive oil
  • 2 medium carrots, chopped
  • 2 medium celery stalks, chopped
  • 1 mediuim white or yellow onion, chopped
  • 3 garlic cloves, chopped
  • 3 to 4 cups PACIFIC FOODS organic chicken or vegetable broth
  • 1 can EDEN organic Cannellini beans, drained, with liquid set aside
  • 2 to 3 cups fresh spinach leaves or STAHLBUSH ISLAND FARMS frozen equivalent
  • 2 dry bay leaves
  • salt and pepper, to taste
Chicken Tomato Soup

In soup pot, heat liquid of choice to a gentle boil. Add chicken pieces, onion, carrot, and tomato. Simmer until chicken is thorougly cooked. Remove pot from heat. With slotted spoon, remove vegetables and set aside. Remove chicken and cut meat off bones. Stir tomato sauce into soup and reheat. Add vegetables, chicken, and parsley. Add cooked rice or pasta prior to serving. Note: Turkey can be used instead of chicken.
serves 5.


chicken tomato soup

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 5 to 6 cups ORGANIC GOURMET broth, vegetable stock or good water
  • 5 to 6 MISTY KNOLL chicken pieces (wings, drumsticks, thighs...), with bones, rinsed
  • 1 medium white or yellow onion, chopped into large chunks
  • 1 large carrot, chopped into thick quarter size pieces
  • 1 large tomato, chopped
  • 4 oz. MUIR GLEN organic tomato sauce
  • fresh or dried parsley, to taste
  • cooked rice or pasta of choice
Broccoli Carrot Soup

In soup pot, heat olive oil. Sauté onions lightly. Set onions aside in a bowl. Add water or vegetable bouillon to the soup pot. Bring to a gentle boil. Add fresh broccoli, carrot and potato chunks. Cook until vegetables are soft but not mushy. If using frozen broccoli, add just before other vegetables are cooked. Remove from heat. Combine all in food processor or blender. Season with Miso soup mix, salt and pepper to taste.
serves 5.


broccoli carrot soup

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 tablespoon COLAVITA organic olive oil
  • 1 medium onion, chopped
  • 5 cups good water or
  • ORGANIC GOURMET vegetable bouillon
  • 4 cups STAHLBUSH frozen broccoli, thawed or fresh broccoli, no stems
  • 1 large carrot, chopped
  • 1 large potato, chopped
  • EDWARD & SONS Miso soup mix, to taste
  • salt and pepper, to taste
Carrot Potato Soup

In soup pot, gently heat olive oil. Add garlic and onion. Sauté until lightly cooked. Add chicken or vegetable broth, carrots and potatoes. Bring to a boil. Lower heat. Cook until the vegetables are soft. Using blender or food processor, purée mixture, a little at a time. Adjust amount of liquid used- depeding on soup thickness desired. Season with herbs, salt and pepper. Garnish with dried parsley. Serve with good crusty bread.
serves 4 to 5.


carrot potato soup

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 tablespoon COLAVITA organic olive oil
  • 1 garlic clove, chopped
  • 1 medium white or yellow onion, chopped
  • 4 cups PACIFIC organic chicken bone broth OR
  • 4 cups ORGANIC GOURMET vegetable broth
  • 2 large carrots, coarsely chopped
  • 2 medium potatoes, coarsely chopped
  • dried oregano, parsley
  • salt and pepper
Leafy Greens Soup

In soup pot, heat olive oil. Add onions and cook until lightly browned, stirring often. Add water. Bring to gentle boil. Add potatoes and cook until potatoes are soft but not mushy. Add spinach and lettuce. Cook for a few minutes. Turn off heat. Add vegetable cubes to taste. Stir. Let sit for awhile. Blend soup in blender or food processor until smooth. Add more water if needed. Season with pepper and salt. Serve with homemade garlic croutons.
Serves 4 to 5.


leafy greens soup with garlic croutons

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 tablespoon COLAVITA organic olive oil
  • 1 medium onion, chopped
  • about 5 cups good water
  • 1 to 2 potatoes, chopped
  • about 5 oz. STAHLBUSH ISLAND FARMS organic frozen spinach
  • about 3 handfuls of lettuce
  • ORGANIC GOURMET vegetable bouillon cubes, to taste
  • freshly ground pepper, to taste
  • salt, to taste
  • croutons made with Vermont ELMORE MOUNTAIN BREAD, fresh garlic, and olive oil
Kale, Bean and Orzo Soup

In soup pot, heat olive oil and lightly sauté onion and garlic. Add water or stock, kale, beans, orzo, and rosemary. Cover and bring to a boil. Lower heat and simmer until kale and orzo are cooked, about 5 minutes. Add lemon juice and diced tomatoes with juice, as desired. Season with salt and pepper. Garnish with shavings of Parmesan cheese and serve with crusty bread. Soup is best after the flavors have aged over a few days.
serves 4 to 5.


kale, bean and orzo soup

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 tablespoon COLAVITA organic olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, chopped
  • 4 to 5 cups of water or stock
  • bunch of kale leaves (no stems), chopped
  • 1 can EDEN organic Cannellini White Kidney Beans, drained
  • about ⅓ cup orzo pasta, uncooked
  • 1 tablespoon fresh rosemary, chopped
  • 1 teaspoon SANTA CRUZ organic lemon juice
  • about ½ can to 1 can MUIR GLEN organic diced tomatoes with juice
  • salt and pepper to taste
  • ORGANIC VALLEY Parmesan cheese
  • ELMORE MOUNTAIN, Vermont, crusty bread
Potato Leek Soup

Gently heat olive oil in soup pot. Add leek slices. Cook until lightly browned. Add potatoes and water. Simmer for about five minutes. Add bouillon cube. Cook soup mixture until potatoes are soft but not mushy. Add milk if desired. Blend soup in blender or food processor. Season with freshly ground pepper. Garnish with slices of the green section of the leek. Serve with crusty bread.
serves 3 to 4


potato leek soup

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 tablespoon COLAVITA
    olive oil
  • 1 leek, outer sheath removed, sliced into rounds the size of a quarter (Use mostly the white section of the leek.)
  • 4 to 5 medium potatoes, chopped
  • 4 to 5 cups good water
  • ½ vegetable bouillon cube, crumbled
  • ½ cup milk (optional)
  • freshly ground pepper
Pea Soup

In large bowl, soak peas in water overnight. Drain and rinse peas. Place in soup or crock pot. Add 2 cups of fresh water, garlic, tomato, potato, carrots and bouillon cube. Cook soup on low heat until peas are soft. (Note: While soup is cooking, check potatoes and carrots- if they soften before the peas, remove them, set aside and add back before serving.) Season with pepper and herbs to taste. Serve with crusty wheat bread and cheese.
Serves 4 to 5


pea potato soup

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 cup organic dried green split peas
  • 2 cups good water
  • 2 cloves garlic, chopped
  • 1 large tomato, chopped
  • 1 medium potato, cut into chunks
  • 3 carrots, cut into chunks
  • ½ cube or to taste ORGANIC GOURMET vegetable bouillon, crumbled
  • freshly ground pepper, to taste
  • herbs as desired
Cookie Cutter Wheat Crackers

In mixing bowl, sift together flours, salt and baking powder. Add yogurt until blended. Melt butter and toast sesame seeds lightly. Add sesame seeds and water to flour mixture. Knead gently. Roll to thin layer. Cut with cookie cutter. Oil baking sheet. Bake crackers for about 15 minutes or until done. Serve with soup and cheese.
Makes several crackers, depending on size of cookie cutters.


cookie cutter wheat crackers

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 2 cups of flour (half wheat, half white, or as desired)
  • ½ teaspoon salt
  • 1½ teaspoons baking powder
  • ¼ cup plain yogurt
  • 1 tablespoon butter
  • 2 tablespoons sesame seeds
  • ⅔ cup ice water
  • raisins, cut into small pieces or peppercorns- for eyes
  • Mount Sterling Raw Goat Cheese, regular or sharp
Vegetable Bean Soup

In crock pot or soup pot on low heat, combine all ingredients except spinach. Add enough water or stock until the correct consistency for soup. Cook until well-heated and carrots are soft. When almost ready to serve, add spinach, which will be a nice color contrast in the soup. Serve with corn bread and cheese.
Serves 3 to 4


easy vegetable bean soup

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 can WESTBRAE NATURAL Organic Soup Beans
  • 1 carrot, thinly sliced
  • 1 tomato, chopped
  • 2 cloves of garlic, chopped
  • water or stock to make consistency of soup
  • a few spinach leaves
Miso Ramen Soup

In soup pot, combine water or stock, garlic, carrots and bouillon. Bring to gentle boil. Cook until carrots are softened a bit. Add lettuce and cook for a minute or two. If using eggs, keep soup at a gentle boil and poach eggs in the soup. Into soup bowls, place cooked Ramen. Pour soup on top and add Miso-cup mix and pepper to taste.
Serves 2 to 3


miso ramen soup

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 4-5 cups good water, vegetable or chicken stock
  • 1 clove of garlic, chopped
  • 1 large carrot, sliced into rounds
  • 1 cube vegetable bouillon, no salt
  • handful of lettuce leaves
  • Ramen noodles, cooked
  • one egg per serving (optional)
  • EDWARD and SON'S Miso-cup instant soup mix
  • freshly-ground pepper to taste
Chicken Egg Drop Soup

In soup pot on stove, combine can of soup, water, carrot, greens, garlic, and lemon juice. Simmer covered at medium heat until carrots are cooked. Bring soup to a gentle boil. Hold small bowl of eggs about 6" over soup pot. Pour eggs slowly through fork prongs into the soup. Continue heating soup briefly until eggs are cooked. Serve along with sesame oil.
Serves 2-3


chicken egg drop soup

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 14.5 oz.can MUIR GLEN or HEALTH VALLEY organic Chicken Noodle Soup
  • ½ cup water or stock
  • 1 carrot, thinly sliced
  • 1 cup raw spinach or lettuce leaves
  • 1 garlic clove, chopped
  • 1 teaspoon lemon juice
  • 1 - 2 eggs, beaten in small bowl
  • freshly ground pepper to taste
  • sesame oil to taste
Lentil and Potato Stew

Soak dried lentils in 2 ½ cups of water overnight. Drain and rinse. Place in pot with 3 cups water or stock. Add tomatoes, garlic, carrot, potato and herbs. Green pepper will be added after first hour so it does not become overcooked. Cover, simmer at low heat, stirring ocassionally, until lentils are done, about two hours. Garnish with slices of Swiss cheese.
Serves 4-6


lentil and potato stew

*NOTE: Brand names are available at Sunflower Natural Foods.
  • 1 cup organic green dried lentils
  • 2 ½ cups good water for soaking lentils
  • 3 cups good water or stock for cooking lentils
  • 1 cup MUIR GLEN Organic Diced Tomatoes, No Salt
  • 2 cloves garlic, coarsely chopped
  • l large carrot, thickly sliced
  • 1 large potato, cut into big chunks
  • 1 green pepper, cut into big chunks
  • 1 teaspoon each: dried parsley, oregano, basil
  • freshly ground pepper to taste
  • sliced Swiss cheese, cut into strips for garnish