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Most of the year, I try to include a soup night on my menu plan each week. It is easy to pack soup full of nutritious ingredients and it is a great option on busy nights because it can be made ahead of time and reheated when needed. Fall is when I really start craving the warming goodness of a pot of soup. We've assembled a few recipes for you to add to your fall menus. These recipes are fortified with extra benefit by the addition of essential oils. Bon appetite!
(RECIPE ADAPTED FROM OH SHE GLOWS.)
- 2 cups diced onion
- 2 large garlic cloves, minced
- 2 teaspoons ground turmeric
- 1 drop Cumin Essential Oil
- 1/2 teaspoon cinnamon
- 1 toothpick Cardamom Essential Oil*
- 1 15 oz can diced tomatoes, with juices
- 1 15 oz can low-fat coconut milk
- 3/4 cup uncooked red lentils, rinsed and drained
- 3 1/2 cups low-sodium vegetable broth
- 1/2 teaspoon fine sea salt, or to taste
- Freshly ground black pepper, to taste
- Red pepper flakes or cayenne pepper, to taste
- 1 5 oz package baby spinach
- 2 teaspoons fresh lime juice, or more to taste
- In a large pot, water sauté the onion, and garlic over medium heat for 4 to 5 minutes until the onion softens.
- Stir in the turmeric, cumin oil , cinnamon, and cardamom oil until combined. Continue cooking for about 1 minute, until fragrant.
- Add the diced tomatoes (with juices), entire can of coconut milk, red lentils, broth, salt, and plenty of pepper. Add red pepper flakes or cayenne, if desired, to taste. Stir to combine. Increase heat to high and bring to a low boil.
- Once it boils, reduce the heat to medium-high, and simmer, uncovered, for about 18 to 22 minutes, until the lentils are fluffy and tender.
- Turn off the heat and stir in the spinach until wilted. Add the lime juice to taste. Taste and add more salt and pepper, if desired. Ladle into bowls and serve with toasted bread and lime wedges.
Servings: 6-7, Prep Time: 15 min, Cook Time: 20 min, Difficulty: Easy
* Dip toothpick into essential oil bottle and swirl into soup.
Roasted Butternut Squash Soup
(RECIPE ADAPTED FROM DOTERRA.)
- ¼ cup medium diced onion
- ¼ cup medium diced celery
- ¼ cup small diced carrot
- 3 cups medium diced butternut squash
- 2–3 cups vegetable stock
- ½ cup almond milk
- 1 teaspoon salt
- ½ teaspoon black pepper
- 2 drops Cardamom Essential Oil
- 2 drops Cinnamon Bark Essential Oil
- Roast first 4 ingredients in 350 degree Fahrenheit oven; when nicely browned put in sauce pan.
- Add 2 cups vegetable stock, almond milk, salt and pepper.
- Simmer until just boiling, place in food processor.
- Puree until smooth, add more stock if needed for smooth, soupy texture.
- Add essential oils.
- Add more seasoning if needed. Serve hot.
Servings: 4-5, Prep Time: 30min, Cook Time: 45 min, Difficulty: Medium
P.S. How cute is this jar presentation for serving? It would make a great gift for a neighbor or friend this fall.
Russian Vegetarian Borsch
(PHOTO BY DOTERRA. RECIPE ADAPTED FROM DOTERRA.)
- 4 medium sized potatoes
- 1 large beet
- 1–2 carrots
- 1 large onion
- 1 sweet ripe tomato (cut it into 4–8 pieces)
- 1 medium size cabbage
- 6-ounce can tomato paste
- Vegetable bullion
- Fresh cut dill
- Fresh cut basil
- 1 drop Oregano Essential Oil
- Fresh cut parsley
- Ground pepper
- Pinch of sugar to balance acidity (optional)
- 1 cup of dried white beans canned or soaked in water overnight (optional)
- Fill large pot half way with water
- Chop up potatoes, place in boiling water.
Note: If you are using soaked beans, put them in at the same time as potatoes. If you are using canned beans, wait until you add the beets to the boiling pot.
- Grate beet, carrots, onion; put them in a frying pan and water sauté until soft. Add tomato paste and cook the whole thing.
Note: Add little bits of water just to keep it from burning. You want this to really cook into a glop. Once done, set it aside.
- Chop cabbage then add to boiling water once potatoes are 50 percent cooked.
- Once cabbage is about 50 percent cooked, add bullion to your pot (to taste).
Note: Do a taste test as you add the bullion cubes. Keep adding till you achieve desired taste.
- Add cooked beet, onion, carrot mixture to the soup. This is a good time to do a taste test and add fresh tomato pieces into the soup and a small pinch of sugar to balance out the acidity.
- Bring to a boil again for 3–5 min., Check your vegetables to make sure they are cooked, but not overcooked.
- Add salt and pepper to taste.
- Turn off heat; add fresh chopped herbs with essential oil; cover. Let soup sit for 25–30 min. before serving. This allows the soup to meld and build flavor. Borsh is always better on the second day. Note: Use a toothpick to add the essential oil for better control.
- Serve hot with fresh bread.
Servings: 6-7, Prep Time: 20 min, Cook Time: 45 min, Difficulty: Easy