French Lentil Soup View the recipe >> Dreena Burton is the author of four vegan cookbooks and recently contributed numerous recipes to PCRM’s popular 21-Day Vegan Kickstart program. While the PCRM staff favorite up until recently was Dreena’s Eat, Drink, and Be Vegan, her French Lentil Soup hails from her latest book, Let Them Eat Vegan – which has knocked our vegan socks off. PCRM thanks Dreena for her recipe contributions. For more information about Dreena, additional recipes, and links to purchase her books, click here: www.plantpoweredkitchen.com. Pair this tasty soup with a Bulgur Wheat and Quinoa Pilaf. Get your fill of health-promoting grains! View the recipe > The phytochemicals found in yellow and orange foods are called carotenoids. They have antioxidant properties and are important to help maintain heart and vision health, and overall immune system function. Learn more >

Pumpkin Soup

This sweet and creamy soup has just a hint of spiciness. It can also be made with pureed winter squash, yams, or sweet potatoes in place of the pumpkin.

Ingredients

Makes eight 1-cup servings

1 tablespoon water
1 onion, chopped
2 garlic cloves, minced
1/2 teaspoon mustard seeds
1/2 teaspoon turmeric
1/2 teaspoon ground ginger
1/2 teaspoon ground cumin
1/4 teaspoon cinnamon
3/4 teaspoon salt
2 cups water or vegetable broth
1 15-ounce can pumpkin
2 tablespoons maple syrup or other sweetener
1 tablespoon lemon juice
2 cups fortified soy- or rice milk

Directions

Warm water in a large pot. Add onion and garlic and cook over medium heat until onion is soft, about 5 minutes.

Add mustard seeds, turmeric, ginger, cumin, cinnamon, and salt and cook 2 minutes over medium heat, stirring constantly.

Whisk in water or broth, pumpkin, syrup or other sweetener, and lemon juice. Simmer 15 minutes.

Remove from heat and stir in nondairy milk. Transfer about 3 cups to a blender and puree until very smooth. Repeat with remaining soup. Be sure to start on low speed and hold lid on tightly. Return to the pot and heat without boiling, until steamy.

Per serving (1 cup): 73 calories; 1 g fat; 0.2 g saturated fat; 15% calories from fat; 0 mg cholesterol; 3 g protein; 14 g carbohydrates; 7 g sugar; 3 g fiber; 263 mg sodium; 103 mg calcium; 2 mg iron; 4 mg vitamin C; 3691 mcg beta-carotene; 1 mg vitamin E

Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.

Correction: Last week’s Oatmeal Banana Bites recipe was contributed from Dreena Burton of www.plantpoweredkitchen.com. 

Please feel free to tailor PCRM recipes to suit your individual dietary needs.