raw & superfood soups - vitamix

Raw & Superfood Soups

Adding these flavourful soups to your meal prep plan will infuse your diet—and therefore your body— with a variety

of super-nutritious foods.

Prep BatchesMany soups share the same ingredients, so take a look at some of your favourite recipes and do the prep work all at once. This will cut down on everything from shopping trips to wasted ingredients.

The Freezer is Your FriendOnce you’ve chopped your soup ingredients, simply roast or sauté them, place on a sheet pan in your freezer, and stir every 10-15 minutes until frozen. Then, divide into freezer bags and store. When you’re ready to use, pull them out, add stock, and heat everything up.

Common Thickeners Craving something heartier than your average broth? Play with these ingredients to thicken up all kinds of soups and stews.

Prep for SuccessWith a little bit of planning, meal prepping

homemade soup can save you time and money. Here are a few tips to maximise your meals while

minimising the time you spend in the kitchen.

CornmealBenefits: Binds broths

To Use: Mix equal parts cornmeal and water

Best In: Mexican soups

RouxBenefits: Thickens without clumping

To Use: Mix equal parts flour and fat (butter or oil) over heat until you reach the desired colour

Best In: Soups that need a thickener and additional flavour

White BeansBenefits: Thicken while adding protein and fibre

To Use: Purée drained, rinsed beans, then stir into hot soup

Best In: Hearty soups, like vegetable or minestrone

Silken TofuBenefits: Adds thickness and protein

To Use: Blend tofu until smooth, and add to hot soup

Best In: Cream of vegetable soups

PotatoesBenefits: Add body

To Use: Mash sweet or russet potatoes (or use potato flakes), then whisk into soup

Best In: Chowders and stews

CauliflowerBenefits: Adds body with fewer calories than potatoes

To Use: Blend cooked cauliflower until smooth, then add to hot soup

Best In: Chowders and stews

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01. Roast It Roast or sauté your aromatic ingredients. The sugars will

naturally caramelise to help layer flavours in your recipe.

02. Brown It Those little brown bits at the bottom of your pan will add intense flavour to soup or stock. So the next time you brown meat, deglaze your pan with water, wine, or broth for a boost of flavour.

03. Purée ItToss your delicious ingredients into your Vitamix® container, then purée until smooth. You’ll keep all of the nutrients from the ingredients, and dinner couldn’t be easier.

04. Season ItAdd herbs after you’ve put your stock in the pot. This ensures the herbs will have sufficient time to enhance flavour but won’t burn. Be careful when using dried herbs; their flavour is more concentrated than fresh herbs.

05. Finish ItAdd the finishing touches by sprinkling some fresh herbs or a special spice blend on your creation. It can be as spicy (think cayenne and paprika on chili) or as subtle (fresh mint on pea soup) as you like.

06. Chill ItSoups can stay hot for a long time. If you want to chill yours quickly, give it an ice bath by placing the soup in a metal pot. Set the metal pot in a sink filled with lots of ice and a little water. This will safely chill your soup so it can be served again later.

8 Simply Soups Simply Soups 9

Flavor EnhancementsCreating complex flavours is all about layering. Here are six easy ways to add

flavour to soup:

Red vs. White Gazpacho

While red gazpacho is considered the traditional recipe, white actually pre-dates it. The white version is a classic Spanish peasant soup that was eaten in Spain before Christopher Columbus’s time. Red gazpacho was introduced around the same time as the explorer and comes in many forms. Regardless of which recipe you follow, be sure to use fresh, in-season ingredients like vine-ripened tomatoes and fire-roasted red bell peppers as well as a high-quality olive oil.

Romesco Style Tomato GazpachoPreparation: 10 minutesProcessing: Dips + Spreads Program or 1 minute Yield: 4 servings

1 cup (240 ml) water

4 (515 g) seasonal tomatoes, quartered

1½ cups (225 g) red bell peppers, roasted

2 slices (55 g) ciabatta bread, sliced ½” thick

½ cup (85 g) slivered almonds, roasted

1/4 cup (60 ml) olive oil

1 garlic clove, peeled

2 Tablespoons sherry vinegar

½ teaspoon salt

1/8 teaspoon ground black pepper

Place all ingredients into the Vitamix container in the order listed and secure lid.

Program: Select Dips + Spreads Program. Switch machine to Start and allow machine to complete programmed cycle.

Manual: Select Variable 1. Switch machine to Start and quickly increase to its highest speed. Run for 1 minute.

1 Serving (297 g), Amount Per Serving: Calories 300, Total Fat 23g, Saturated Fat 2.5g, Trans Fat 0g, Cholesterol 0mg, Sodium 370mg, Total Carbohydrate 20g, Dietary Fiber 5g, Total Sugars 6g, Protein 6g

Miso SoupPreparation: 5 minutes Processing: Hot Soup Program or 7 minutes Yield: 4 servings

4 cups (960 ml) warm water

3 oz (10 g) bonito flakes

4 oz (14 g) kombu (dried kelp), broken into pieces

Garnish:3-4 dried shiitake mushrooms, per serving

2 teaspoons toasted sesame seeds, per serving

1 Tablespoon scallions, chopped, per serving

1/4 cup (50 g) silken tofu, diced, per serving

Place water and bonito flakes into the Vitamix container in the order listed and secure lid.

Program: Select Hot Soup program. Switch machine to Start and allow machine to complete programmed cycle.

Manual: Select Variable 1. Switch machine to Start and quickly increase to its highest speed. Run for 7 minutes or until steam escapes from the lid.

Add the kombu to the container and allow to sit with the lid on, for 15 minutes. Strain through a fine mesh sieve or cheesecloth. Pour over garnish in soup bowls.

1 Serving (328 g), Amount Per Serving: Calories 120, Total Fat 7g, Saturated Fat 1g, Trans Fat 0g, Cholesterol 0mg, Sodium 210mg, Total Carbohydrate 7g, Dietary Fiber 3g, Total Sugars 1g, Protein 11g

Chef’s Note

Make this miso the way you want. If you don’t want mushrooms or tofu, simply sub out with any assortment of roasted vegetables. This versatile broth will go great with any accompaniment.

Coconut Red Curry Squash SoupPreparation: 20 minutes / Cook Time: 45 minutes-1 hour Processing: Hot Soup Program or 6-7 minutes / Yield: 5 servings

2 Tablespoons olive oil

2 Tablespoons fresh ginger, sliced with skin on

3 garlic cloves, crushed

½ stalk (10 g) lemongrass

2 Tablespoons red curry paste

4 cups (515 g) butternut squash, diced, skin on

1/4 (10 g) lime, peeled

1 teaspoon salt


3 cups (750 ml) chicken or vegetable stock

½ cup (120 ml) cream of coconut

Preheat oven to 200°C. Toss together the olive oil, ginger, garlic, lemongrass, curry paste, squash, lime, salt and pepper and place on a sheet tray. Roast in preheated oven for 45 minutes to one hour. Place stock, cream of coconut, and roasted mixture into the Vitamix container in the order listed and secure lid.


Manual: Select Variable 1. Switch machine to Start and quickly increase to its highest speed. Run for 6-7 minutes or until steam escapes from the lid.

Top with Seed Garnish.


Seed GarnishPreparation: 5 minutes / Yield: 8 servings

2 Tablespoons white sesame seeds

2 Tablespoons black sesame seeds

1 Tablespoon flax seeds

1 Tablespoon hemp seeds

1 Tablespoon sea salt flakes

1 Tablespoon chia seeds

Combine all ingredients in a bowl and mix with a spoon. Top Coconut Red Curry Squash Soup with Seed Garnish.

1 Serving (11 g), Amount Per Serving: Calories 20, Total Fat 1.5g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg, Sodium 870mg, Total Carbohydrate 1g, Dietary Fiber 1g, Total Sugars 0g, Protein 1g

Thai Ginger Soup with CashewsPreparation: 5 minutes Processing: Hot Soup Program or 6-7 minutesYield: 4 servings

1 Tablespoon fresh ginger root1 red chilli pepper125 g (1 cup) cashews1 Tablespoon fresh coriander leaves1 teaspoon honey, optional1 vegetable bouillon cube

480 ml (2 cups) water100 g (1 ) carrot, halved100 g (1 cup) cabbage, chopped 100 g (1 ) celery stalk, halved 140 g (1 ) red pepper150 g (1 ) courgette, cubed10 g (1 ) spring onion15 g (1 ) lime½ garlic clove

Place all ingredients into the Vitamix container in the order listed and secure the lid.



1 Serving (311g), Amount Per Serving: Calories 230, Total Fat 15g, Saturated Fat 3g, Trans Fat 0g, Cholesterol 0mg, Sodium 400mg, Total Carbohydrate 21g, Dietary Fiber 4g, Total Sugars 8g, Protein 7g

Chef’s Note

Add 1/2 cup (120ml) of coconut milk at the end of the blending cycle to give the soup a richer flavour. If you do not like spicy food, you may leave the chili pepper out of the soup.

Apple Acorn Squash SoupPreparation: 30 minutes Processing: Hot Soup Program or 6-7 minutesYield: 2 servings

420 g (3 cups) acorn squash, peeled, seeded, and cut into 1" cubes1 Tablespoon olive oil, optional60 g (½ small) small onion, peeled1 garlic clove, halved90 g (½ ) apple, havled, seeded¼ teaspoon dried thyme⅛ teaspoon salt480 ml (2 cups) low sodium vegetable stock, stock

Steam squash in a steamer or microwave until fork tender. Sauté onion and garlic in oil until onion is clear and tender.

Place all the ingredients into the Vitamix container in the order listed and secure the lid.



1 Serving (542g), Amount Per Serving: Calories 240, Total Fat 7g, Saturated Fat 1g, Trans Fat 0g, Cholesterol 0mg, Sodium 300mg, Total Carbohydrate 44g, Dietary Fiber 12g, Total Sugars 8g, Protein 4g

Avocado and Pea SoupPreparation: 5 minutes Processing: Hot Soup Program or 7 minutes Yield: 4 servings

2½ cups (600 ml) chicken or vegetable stock

3 Tablespoons (45 ml) lemon juice

2 Tablespoons (30 ml) olive oil

2 cups (255 g) frozen peas, thawed

½ (75 g) avocado, pitted, halved

Salt and pepper, to taste


Chilled Soup



Hot Soup

Program: Select Hot Soup Program. Switch machine to Start and allow machine to complete programmed cycle.


Season with salt and pepper.


Vegan Pea & Kale SoupPreparation: 10 minutes Processing: Hot Soup Program or 7 minutes Yield: 3 servings

2½ cups (600 ml) vegetable broth

2 cups (250 g) frozen peas, thawed

3 cups (90 g) kale

½ cup (5 g) fresh parsley sprigs

1 small (5 g) piece onion, peeled

½ garlic clove

1 teaspoon salt

Sugar snap peas (optional)




Garnish with snap peas, if desired.


Vegan Black Bean Soup with Tempura AvocadoPreparation: 10 minutes / Cook Time: 20-25 minutes Processing: Dips + Spreads Program or 1 minuteYield: 6 servings

2 Tablespoons olive oil

1/4 cup (20 g) yellow onion, peeled, chopped

1/3 cup (45 g) celery, chopped

½ cup (65 g) carrots, chopped

3 400g cans black beans, drained, rinsed, divided use

4 cups (960 ml) vegetable broth

1 garlic clove, peeled

2 teaspoons chili powder

1 teaspoon ground cumin

½ teaspoon paprika

1/4 teaspoon crushed red pepper flakes

1/4 (10 g) lime, peeled

2 teaspoons salt

½ teaspoon ground black pepper

Garnish:

Chopped coriander Tempura

Avocado

Heat a large non-stick pan over medium-high heat. Add the oil, onion, celery, carrots, and ⅓ of the black beans to the pan and sauté for 5-6 minutes. Place vegetable broth, garlic, chili powder, cumin, paprika, red pepper flakes, lime, salt, and pepper into the Vitamix container in the order listed and secure lid.



Add the blended mixture to the pan with the onion, celery, carrot, and black bean mixture and cook for 20-25 minutes over medium heat. Garnish with cilantro and Tempura Avocado.


Tempura AvocadoPreparation: 5 minutes Cook Time: 4-5 minutes Processing: 15 seconds Yield: 16 servings

1½ cups (360 ml) sparkling water

2 teaspoons baking powder

½ teaspoon salt

1½ cups (175 g) plain flour, plus extra for dusting

3-4 firm avocados, peeled, pitted, quartered

Vegetable oil for frying

Place sparkling water, baking powder, salt, and flour into the Vitamix container in the order listed and secure lid.

Select Variable 1. Switch machine to Start and increase to Variable 3. Run for 15 seconds. Let stand for 10 minutes.

Heat oil to 175°C. Dip avocado into extra cake flour, then into batter and fry for 4-5 minutes. Place on a paper towel lined plate and season with salt and pepper.


Cabbage and Kale Minestrone with Crispy ChickpeasPreparation: 5 minutes Processing: Hot Soup Program or 6-7 minutesYield: 5 servings

Crispy ChickpeasPreparation: 5 minutes Cook Time: 40-45 minutes Processing: 15-20 seconds Yield: 8 servings

2 cans (525 g) chickpeas, drained

2 Tablespoons (30 ml) extra virgin olive oil

2 teaspoons fennel seeds

2 teaspoon dried thyme

1 teaspoon dried basil

½ teaspoon celery seed

1 Tablespoon dried minced garlic flakes

1 Tablespoon onion powder

½ teaspoon salt


Preheat oven to 200°C. Toss chickpeas with olive oil and set aside. Place all spices into the Vitamix container in the order listed. Secure the blade base.

Select Variable 1. Switch machine to Start and increase to Variable 8. Run for 15-20 seconds.

Toss 2 Tablespoons of the spice mix with the chickpeas. Place on a sheet tray and bake for 40-45 minutes.


¾ cups (100 g) dried whole wheat macaroni

4 cups (960 ml) vegetable stock

2 Tablespoons (30 ml) tomato paste

3 cups (200 g) white cabbage

½ cup (50 g) red onion, peeled

1 Tablespoon olive oil

4 thyme sprigs

11/4 cups (40 g) kale

¾ cup (120 g) diced tomatoes

¾ teaspoon salt


Garnish:Crispy Chickpeas

Cook pasta according to package directions. Set aside. Place stock, tomato paste, cabbage, onion, olive oil, and thyme into the Vitamix container in the order listed and secure lid.



Add the kale, tomatoes, salt, and pepper to the container.

Select Variable 4. Run for 1 minute.

Divide macaroni evenly into bowls. Pour soup over top and garnish with Crispy Chickpeas.


raw & superfood soups - vitamix

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