>; CD
8] teaspoon
sage, 1/2 teaspoon savory, i teaspoon
basil, 1/2 teaspoon fennel seeds, 2
bay leaves, 3 cloves to each sachet.
For Bouquet Garni: 2 sprigs of
parsley, i sprig of marjoram, 2
sprigs of thyme, 1/2 bay leaf.
VARIATIONS:
Combinations of parsley, chervil
and chive; burnet, thyme and
parsley.
Flavorings for Soups
and Stews
FINES HERBES
Blend together in desired propor-
tions freshly dried thyme, sweet
ESSENCE OF SWEET HERBS
carrot, grated
onion, grated
sweet potato, peeled and grated
parsnip, grated
shallot, chopped
clove garlic, minced
3 tablespoons honey
i/2 cup cold water
14 teaspoon cloves, ground
14 teaspoon allspice, ground
14 teaspoon cinnamon, ground
14 teaspoon mace, ground
3 bay leaves
i tablespoon salt
Mix vegetables. Spread one third at
bottom of unoiled baking pan.
Drizzle one tablespoon of honey
over layer. Repeat with vegetables
and honey twice again. Bake in
450 F. oven until mixture becomes
dark brown. Transfer to top of
stove. Add water, spices and salt.
Cover. Simmer, stirring occasionally,
until mixture forms brown, thick,
rich syrup. Strain. This concen-
trated mixture may be kept in a
tightly covered jar in the refrigera-
tor for several weeks, or reheated
and sealed in hot sterilized jars. Use
sparingly. The solids removed in
straining may be made into mock
chutney by removing bay leaves and
adding raw, diced apples, raisins
and walnut meats.
Soups
HINTS FOR MAKING SOUP*.
Soups should be heated only long
enough for ingredients to become
tender. If vegetables are shredded
fine beforehand, soups may be
cooked briefly, thus retaining
food values.
Shredded cabbage is best added to
soup shortly before serving. Sim-
mer soup only a few minutes after
cabbage has been put in.
For variety, vegetables may be
sliced, cubed, grated or purged.
A cream soup is enriched by the
addition of milk powder, sour
cream or yoghurt. Beat a raw egg
Soups 45
into a clear soup just before serv-
ing, or drizzle the white of an egg
into it this will form noodle-like
strands. Soups welcome leftover
bits of cooked vegetables, meats,
fish, fowl, grains, porridge, sauce.
When stock is used as a base for
soup, use less salt than when start-
ing with water.
Hearty Cold Weather
Soups
NEW ENGLAND CHEESE SOUP
3 tablespoons oil
14 cup celery and tops, chopped
14 cup carrots, chopped
14 cup onions, chopped
14 cup green pepper, chopped
i tablespoon wholewheat flour
1/2 cup milk powder
3 tablespoons nutritional yeast
i cup hot stock
i pint milk
i cup cheddar cheese, grated
3 tablespoons almonds, blanched,
slivered
Heat oil in pot and in it saute"
lightly all vegetables. Mix flour,
milk powder and yeast. Sprinkle
over vegetables. Add stock and
blend. Gradually add milk and
cheese. Stir until blended. Serve hot,
garnished with almonds. Serves 6.
NORTH EUROPEAN LIVER SOUP
3 tablespoons oil
1 onion, sliced
1/2 pound mushrooms, sliced
1/2 pound liver, cubed
3 cups stock
3 egg yolks
2 tablespoons nutritional yeast
2 tablespoons parsley, minced
Heat oil in pot. Lightly saute* onion,
mushrooms and liver. Add stock.
[Recipe continued on next page}
46 The Natural Foods Cookbook
[Recipe continued from previous page]
Cover. Simmer gently for 15 min-
utes. Remove from heat. Mix yolks
and yeast in small bowl. Add a small
quantity of hot stock. Blend thor-
oughly. Gradually stir egg-yeast mix-
ture into soup. Serve at once. Serves
6,
gredients, cover and simmer for 20
minutes more. Serves 6.
CARROT-CHEESE SOUP
(in blender)
2 cups milk
: cups stock
i onion, sliced
4 carrots, cut in chunks
14 cup parsley
3 tablespoons wholewheat flour
14 cup soy flour
i teaspoon salt
3 tablespoons oil
3 tablespoons nutritional yeast
14 teaspoon summer savory
i cup cheddar cheese, grated
Add all ingredients to blender grad-
ually and blend until smooth. Heat
thoroughly. Serves 6.
HEARTY BEEF SOUP
i shin bone
i marrow bone
stock to cover
3 tablespoons cider vinegar*
1 onion, chopped
3 tablespoons parsley, minced
2 carrots, diced
1 bay leaf
2 stalks of celery and tops, chopped
i raw potato, diced
i cup tomatoes, stewed
1/2 cup savoy cabbage, diced, and,
if desired, zucchini, escarole,
etc. cut into small pieces
3 tablespoons nutritional yeast
Cover bones with stock and vinegar.
Simmer for 2 hours. Remove bones
and skim soup. Add remaining in-
TURKISH YOGHURT-BEEF SOUP
(in blender)
1 1/2 quarts beef stock
1/2 teaspoon salt
3 tablespoons nutritional yeast
3 tablespoons oil
14 cup wholewheat flour
2 tablespoons soy flour
1 tablespoon dried mint leaves
2 cups yoghurt *
Blend all ingredients together until
smooth. Heat thoroughly. Serves 6.
CHICKEN LIVER-CELERY SOUP
(in blender)
i quart milk
1/2 pound chicken liver, broiled
1/2 cup celery, diced
14 cup oil
i teaspoon salt
3 tablespoons nutritional yeast
1/2 cup wholewheat flour
3 tablespoons soy flour
14 teaspoon savory
slices of lemon
Gradually blend all ingredients ex-
cept lemon slices until smooth. Heat
thoroughly. Garnish with lemon
slices. Serves 6.
SPANISH LIVER SOUP
i calf's liver, whole
i pork liver, whole
stock to cover
4 tablespoons oil
i onion, minced
1 green pepper, minced
2 cloves, whole
14 teaspoon cinnamon, ground
14 teaspoon caraway seeds, ground
1/2 teaspoon saffron
i teaspoon salt
3 tablespoons nutritional yeast
Arrange livers at bottom of pot.
Cover with cold stock. Cover pot.
Simmer gently about 30 minutes, or
until tender. Remove livers. Cut
into small cubes. Arrange them at
bottom o casserole. Pour oil over
liver. Add onions and green pep-
pers. Mix remaining ingredients
with stock. Pour into casserole.
Cover. Bake at 350 F. for 30 min-
utes. Serves 6.
GERMAN KIDNEY SOUP
3 tablespoons oil
2 calf's kidneys, sliced
i onion, chopped
3 tablespoons wholewheat flour
3 tablespoons nutritional yeast
i teaspoon salt
i bay leaf
1 sprig thyme
2 quarts stock
14 cup celery leaves, chopped
2 egg yolks
3 tablespoons milk, warm
Heat oil in pot. Saute* kidneys and
onion. Blend flour, yeast, salt, bay
leaf and thyme in stock. Add kid-
neys and cover pot. Gradually bring
to boil. Add celery leaves. Simmer
gently 20 minutes. Remove from
stove. Beat egg yolks into milk.
Gradually add egg mixture to soup.
Serve. Serves 6.
RUSSIAN KIDNEY SOUP
2 calf's kidneys, sliced
1 cup turnips, diced
2 carrots, diced
i onion, minced
4 potatoes, diced
1 stalk celery and tops, diced
2 quarts stock
J4 cup cider vinegar*
Soups tf
3 tablespoons wholewheat flour
i teaspoon salt
3 tablespoons nutritional yeast
i tablespoon oil
1/4 cup dill
i cup sour cream* or yoghurt*
Arrange kidneys and vegetables in
pot. Cover with stock. Cover pot.
Simmer gently until kidneys and
vegetables are tender. Remove one
cup of stock. Mix with vinegar,
flour, salt, yeast, oil and dill. Blend
thoroughly and return mixture to
the pot. Blend. Cover. Cook until
soup is slightly thickened. Serve
garnished with sour cream or yo-
ghurt. Serves 6.
PHILADELPHIA TRIPE SOUP
i onion, chopped
1 stalk celery and top, chopped
2 potatoes, diced
1 bay leaf
14 teaspoon savory
i/o teaspoon salt
3 tablespoons nutritional yeast
2 quarts meat stock (beef or veal
bones)
14 pound tripe, cooked, diced fine
3 tablespoons parsley, minced
Combine all vegetables and season-
ings together with meat stock. Sim-
mer gently in covered pot until
vegetables are tender. Add tripe.
Heat thoroughly. Serve garnished
with parsley. Serves 6.
TURKISH TRIPE SOUP (in blender)
2 pounds tripe, cooked, coarsely
diced
i quart stock
y* clove garlic
i teaspoon salt
3 tablespoons nutritional yeast
i/^ teaspoon rosemary
iegg
juice and rind of i lemon
[Recipe continued on next page]
48 The Natural Foods Cookbook
[Recipe continued from previous page]
Gradually blend tripe in stock with
garlic, salt, yeast and rosemary.
Heat gently in pot. Remove from
heat. Beat egg with lemon juice and
rind in small bowl. Gradually add
egg mixture to soup. Blend. Serves
6.
FISH BISQUE
Save fish trimmings. Cook in stock
with onion, mace or nutmeg. Strain.
Add equal amount of milk to liquid.
Thicken with wholewheat flour.
Add small amount of oil, herbs, nu-
tritional yeast and dulse. Serve.
ITALIAN FISH CHOWDER
3 tablespoons oil
i onion, chopped
1 clove garlic, minced
14 cup celery and tops, chopped
2 cups tomatoes, stewed
i sprig parsley, minced
1/2 teaspoon marjoram
1 teaspoon celery seeds, ground
14 teaspoon sage, ground
2 tablespoons dulse, minced
i teaspoon salt
3 tablespoons nutritional yeast
i quart fish stock
i pound rock cod or striped bass,
cut into chunks, cooked
14 pound shrimp, cooked
i large crab, cooked
Combine all ingredients in pot, ex-
cept fish. Cover. Simmer until
onion and celery are tender. Add
fish. Heat thoroughly. Serves 6.
BOUILLABAISSE
14 cup oil
1 carrot, diced
2 onions, chopped
i stalk celery and tops, diced
i stalk leek, chopped
14 cup fennel, chopped
i clove garlic, minced
i cup tomatoes, stewed
1 bay leaf
1/2 teaspoon thyme
i/ 8 teaspoon saffron
2 tablespoons parsley, minced
1 tablespoon soy flour
3 tablespoons nutritional yeast
2 cups fish stock
i teaspoon salt
i teaspoon dulse, minced
1 dozen oysters, clams or scallops
2 tablespoons lemon juice
i cup sweet cider
Heat oil in bottom of pot and in it
lightly saute" all raw vegetables and
garlic. Add tomatoes, herbs, flour,
yeast, fish stock, salt and dulse.
Cover. Simmer for 15 minutes. Re-
move bay leaf. Add shellfish, lemon
juice and cider. Cook for 5 minutes
longer. Serves 6-8.
ITALIAN EGG SOUP
i quart beef stock
i cup tomato juice
4 e g8 s
1 1/2 tablespoons wholewheat flour
3 tablespoons nutritional yeast
3 tablespoons parsley, minced
Heat stock and tomato juice. Beat
eggs. Blend flour and yeast into
eggs. Gradually drizzle egg mixture
into stock so that egg coagulates like
fine strands of noodle. Serve gar-
nished with parsley. Serves 6.
NUT SOUP (in blender)
i quart stock
1 cup milk
2 cups nuts
2 onions
3 tablespoons oil
i teaspoon marjoram
i teaspoon oregano
i teaspoon salt
3 tablespoons nutritional yeast
i tablespoon chives, minced
Gradually blend all ingredients, ex-
cept chives, until smooth. Heat thor-
oughly. Garnish with chives. Serves
6.
SOYBEAN SOUP
i cup soybeans, cooked and sieved
i cup stock
1 stalk celery and top, chopped
2 onions, chopped
i cup tomatoes, stewed
1/2 cup turnip, grated
i carrot, grated
1/2 green pepper, chopped
i cup milk
i tablespoon wholewheat flour
i teaspoon salt
3 tablespoons nutritional yeast
i teaspoon summer savory
i teaspoon chervil
Combine all ingredients in pot.
Cover. Simmer until vegetables are
tender. Serves 6.
CREAM OF SOY SOUP
(in blender)
3 cups soybeans, cooked, purged
1 1/2 cups milk
1/2 cup milk powder
i y 2 cups stock
1/2 teaspoon chervil
3 tablespoons nutritional yeast
Blend all ingredients together. Heat
thoroughly. Serves 6.
LENTIL SOUP
1 1/2 cups lentils, washed
1 1/2 quarts stock
1/2 teaspoon salt
3 tablespoons nutritional yeast
2 stalks celery and tops, chopped
Soups 49
i tablespoon celery seeds, ground
1 onion, sliced
2 carrots, diced
1 1/2 cups tomatoes, stewed
2 tablespoons oil
i tablespoon lemon juice
1/2 teaspoon tarragon
Place lentils in pot. Add stock, salt
and yeast. Cover. Simmer until al-
most tender. Add rest of ingredients.
Cover. Simmer until carrots are
done, about 15 minutes longer.
Serves 6.
VARIATION:
For a thicker soup, pure*e cooked
lentils and return to soup.
LIMA BEAN SOUP
1 cup dried lima beans, washed
and soaked overnight in
i quart stock
1/2 cup celery and tops, diced
1/2 cup carrots, diced
2 onions, quartered
3 tablespoons parsley, minced
i cup greens (leek, escarole, etc.),
chopped
14 cup oil
i cup tomatoes, stewed
14 cup millet
1/2 teaspoon sage, ground
i teaspoon caraway seeds, ground
3 tablespoons nutritional yeast
pinch of nutmeg, ground
grated cheese
Combine in pot all ingredients ex-
cept cheese. Cover. Simmer until
tender. Garnish with cheese. Serves
6.
VARIATIONS:
Substitute lentils or other dried
beans for lima beans.
Substitute brown rice for millet.
Cook 10 minutes longer.
50 The Natural Foods Cookbook
BLACK BEAN SOUP
3 tablespoons oil
i onion, chopped
i stalk celery and top, chopped
i y^ cups black beans, soaked
overnight in i i/ quarts
stock
14 teaspoon salt
3 tablespoons nutritional yeast
i teaspoon celery seeds, ground
3 tablespoons wholewheat flour
i teaspoon soy flour
juice of 2 lemons
i or 2 hard-cooked eggs, sliced
Heat oil in bottom of pot and in it
lightly saute* onion and celery. Add
beans and stock. Cover. Simmer for
3 hours, or until beans are tender.
Pure"e. Add salt, yeast, celery seeds,
flours to pure"e and blend well. If
too thick, add more stock. Cook
until thoroughly heated. Add lemon
juice. Blend. Garnish with egg
slices. Serves 6.
BEAN SPROUT SOUP
j i/o quarts stock, seasoned
2 cups bean Sprouts
3 eggs, beaten
3 tablespoons parsley, minced
Heat stock. Add bean sprouts. Sim-
mer for 3 minutes. Remove from
heat. Stir in beaten eggs. Garnish
with parsley. Serves 6.
WHOLEWHEAT BERRY CHOWDER
3 tablespoons oil
i tablespoon wholewheat flour
i teaspoon soy flour
1/2 cup milk powder
3 "tablespoons nutritional yeast
i pint milk, warm
i pint stock, warm
1 teaspoon Essence of Sweet Herbs
2 cups carrots, diced and cooked
2 cups wholewheat berries, cooked
1 onion, chopped, sauted in oil
2 slices bacon, broiled, minced
Heat oil in bottom of soup pot. Mix
flours, milk powder and yeast.
Blend into paste with oil. Add milk
and stir until smooth. Add stock and
stir again. Add remaining ingre-
dients, except bacon. Heat thor-
oughly. Garnish with bacon. Serves
6.
HERBED RICE SOUP
3 cups stock
2 tablespoons wholewheat flour
1/2 teaspoon salt
3 tablespoons nutritional yeast
14 cup milk powder
1/2 cup brown rice, raw
3 sprigs dill, chopped
i teaspoon basil
1/2 cup milk
1 cup peas, raw
2 teaspoons oil
i tablespoon lemon juice
Place stock in top of double boiler
over direct heat. Mix flour, salt,
yeast and milk powder together.
When stock boils, add dry mixture.
Blend thoroughly. Stir in rice.
Place top over bottom of double
boiler, to which hot water has been
added. Simmer gently for 30 min-
utes. Add remaining ingredients.
Heat thoroughly and serve. Serves
6.
CEREAL SOUP
3 tablespoons oil
1/2 pound onions, sliced
14 pound mushrooms, sliced
2 bay leaves
i sprig parsley, minced
i teaspoon chervil
3 tablespoons nutritional yeast
i teaspoon soy flour
i tablespoon each of barley, brown
rice, oats, millet, wholewheat,
whole rye and buckwheat,
soaked in
1 1/2 quarts of stock for i/ z hour
Heat oil in bottom of pot and in it
lightly saute* onions and mush-
rooms. Add bay leaves, parsley,
chervil, yeast and soy flour. Blend.
Cover pot. Steam gently for 5 min-
utes. In another pot, simmer grains
in stock 1/2 hour or until tender.
Combine with steamed onions and
mushrooms. Heat thoroughly. Serves
6.
BUCKWHEAT AND POTATO
SOUP
1 1/2 quarts stock
4 potatoes, raw, cubed
2 large onions, sliced
14 cup buckwheat groats
3 tablespoons nutritional yeast
i cup milk
i sprig parsley, minced
i teaspoon oregano
Bring stock to boil. Add potatoes,
onions, buckwheat and yeast. Blend.
Cover. Simmer until potatoes are
tender. Stir in milk and herbs. Sim-
mer 5 minutes longer. Serves 6.
GERMAN GRUENKERN SOUP
1 1/2 quarts stock
1 1/2 cups gruenkern
3 tablespoons nutritional yeast
i teaspoon soy flour
i sprig dill, minced
1/2 cup onions, sliced and saute*ed
in oil
Bring stock to boil. Slowly add
gruenkern, yeast and soy flour.
Blend. Cover. Simmer gently for 40
minutes. Add dill and onions and
serve. Serves 6.
Soups 57
BASIC CREAM OF VEGETABLE
SOUP (in blender)
1 quart milk
2 cups vegetable pure*e (celery, corn,
asparagus, tomatoes, cauliflower,
carrots, etc.)
14 cup soy flour
3 tablespoons nutritional yeast
i teaspoon salt
1 sachet Fines Herbes
Blend all ingredients together in
blender, except sachet. When
smooth, turn mixture into pot with
sachet. Heat thoroughly. Remove
sachet. Serve soup garnished with
toasted soybeans. Serves 6.
WINTER BORSCHT
2 tablespoons oil
3 large onions, chopped
5 beets, grated
i carrot, chopped
i potato, cubed
1 head cabbage, shredded
stock to cover
2 cups tomatoes, stewed
i sprig dill
i tablespoon soy flour
3 tablespoons nutritional yeast
i teaspoon salt
Heat oil in pot. Lightly saute* vege-
tables in oil. Pour in stock and
cover pot. Simmer until vegetables
are tender. Add remaining ingre-
dients. Heat thoroughly. Garnish
with sour cream or yoghurt. Serves
6.
POTATO SOUP
2 cups stock
4 potatoes, raw, cubed
i teaspoon dill seeds, ground
1 cup onions or leek, chopped
2 cups milk
i tablespoon soy flour
3 tablespoons nutritional yeast
1/2 teaspoon salt
[Recipe continued on next page]
52 The Natural Foods Cookbook
[Recipe continued from previous page]
Bring stock to boil. Add potatoes,
seeds and onions. Cover. Simmer
until potatoes are tender. Pure.
Mix milk with flour, yeast and salt.
Add to pure"e. Blend thoroughly.
Heat. Garnish with chopped chives
if desired. Serves 6.
mer 15 minutes. Serve topped with
toast and cheese. Serves 6.
DILLED VEGETABLE SOUP
2 tablespoons oil
2 onions, chopped
1 green pepper, chopped
2 cups cabbage, shredded
1 cup beans, cut
2 sprigs dill
1 leaf costmary or bay
2 cups tomatoes, stewed
2 cups milk
i tablespoon wholewheat flour
i teaspoon soy flour
3 tablespoons nutritional yeast
Heat oil in pot and saut vegetables
lightly in oil. Add herbs and toma-
toes. Mix milk with flours and
yeast. Blend into soup. Heat thor-
oughly. Serves 6.
ONION SOUP
3 tablespoons oil
4 large Spanish onions, chopped
i clove garlic, minced
3 cups stock
y 2 teaspoon tarragon
4 sprigs parsley, minced
i cup tomato juice
i tablespoon soy flour
3 tablespoons nutritional yeast
i teaspoon salt
6 slices wholewheat bread, toasted
Parmesan cheese, grated
Heat oil in pot and in it lightly
saut onions and garlic. Add stock
and herbs. Mix tomato juice with
flour, yeast and salt. Blend and add
to soup mixture. Cover pot. Sim-
PUMPKIN (or squash) SOUP
2 cups pumpkin, raw, cubed
2 cups stock
3 cups milk
1 tablespoon soy flour
1/2 cup milk powder
2 tablespoons oil
3 tablespoons nutritional yeast
i tablespoon parsley, minced
Cook pumpkin or squash in stock
until soft. Pure"e. Add remaining in-
gredients. Heat thoroughly. Serves 6.
SQUASH-CHESTNUT SOUP
i quart stock
i cup squash, cubed
i onion, chopped
14 cup celery and tops, chopped
)4 cup carrots, cubed
1/2 pound chestnuts, shelled and
boiled
i bay leaf
i cup milk
1/2 cup milk powder
i teaspoon soy flour
3 tablespoons nutritional yeast
i sprig parsley, minced
Heat stock. Add vegetables, chest-
nuts and bay leaf. Cover. Simmer
until vegetables are tender. Remove
bay leaf. Blend milk, milk powder,
flour and yeast. Add to soup mix-
ture. Heat thoroughly. Serve gar-
nished with parsley. Serves 6.
QUICK CARROT SOUP
3 tablespoons oil
3 onions, chopped
3 tablespoons wholewheat flour
i teaspoon soy flour
1/2 cup milk powder
1/2 teaspoon salt
3 tablespoons nutritional yeast
i bay leaf
i quart milk, hot
i cup carrots, grated fine
14 teaspoon thyme
1/2 teaspoon cumin seeds, crushed
Heat oil and in it lightly saute*
onions. Blend flours, milk powder,
salt, yeast and bay leaf in milk.
Stir into onions. Add carrots, thyme
and cumin seeds. Cover. Simmer
gently for 10 minutes. Serves 6.
EGGPLANT SOUP
2 cups eggplant, raw, cubed
stock to cover
i cup milk
3 tablespoons nutritional yeast
i teaspoon basil
14 cup parsley, minced
Combine eggplant and stock in pot
and cover. Simmer for 8 minutes.
Blend milk with remaining ingre-
dients. Gradually blend with soup
mixture. Heat thoroughly. Serves 6.
CREAM OF SPINACH SOUP
(in blender)
1 quart stock
2 pounds spinach, washed, stemmed
2 tablespoons wheat germ
2 tablespoons oil
i onion, cut
i teaspoon salt
3 tablespoons nutritional yeast
i tablespoon soy flour
1/2 cup milk powder
pinch of nutmeg, ground
Gradually blend all ingredients to-
gether in blender. Turn mixture
into pot. Cover. Heat thoroughly.
Garnish with sesame seeds. Serves 6.
Soups 53
VARIATIONS:
Lettuce or parsley may be substi-
tuted for the spinach.
TOMATO SOUP (in blender)
2 cups tomatoes, stewed
i quart milk
3 tablespoons wholewheat flour
i teaspoon soy flour
3 tablespoons nutritional yeast
i onion, cut
i teaspoon salt
1/2 cup sunflower seeds, hulled
Gradually blend all ingredients to-
gether. Turn mixture into pot.
Cover. Heat thoroughly. Garnish
with fresh mint. Serves 6.
GREEK LEMON SOUP
1 1/2 quarts stock
1/2 cup brown rice, raw
14 teaspoon savory
3 tablespoons nutritional yeast
4 eggs, beaten
juice and rind of i lemon
Heat stock in pot. When stock boils,
stir in rice. Cover pot. Simmer 30
minutes. Mix savory and yeast with
eggs. Add lemon juice and rind and
mix again. Gradually add i/ 2 cup
of hot stock to egg-lemon mixture,
stirring constantly. Remove pot
from heat. Add egg mixture to soup.
Garnish with minced chives, if de-
sired, and serve. Serves 6.
Summer Soups (Chilled)
AVOCADO SOUP
(in blender: uncooked)
2 avocados, peeled and pitted
1 quart stock
2 cups yoghurt *
3 tablespoons nutritional yeast
[Recipe continued on next page]
The Natural Foods Cookbook
[Recipe continued from previous page]
Blend all ingredients until smooth.
Chill. Garnish with nasturtium blos-
soms. Serves 6.
SOY-VEGETABLE SOUP
(in blender: uncooked)
1/2 cup onions, cut
i green pepper, cut
i avocado, peeled and pitted
i sprig parsley
i quart soy milk
i teaspoon salt
3 tablespoons nutritional yeast
14 cup wheat germ
Put all ingredients in blender and
blend until smooth. Chill. Serves 6.
MADRILENE
3 cups stock, seasoned
3 cups tomatoes, stewed
1/2 cup onion, chopped
i cup carrots, chopped
1/2 cup turnip, chopped
1/2 cup celery, chopped
i sprig parsley
i sprig thyme
Cook all ingredients together slowly
until vegetables and their juices
have thoroughly flavored stock.
Strain. Chill. Garnish with Sprouts.
Serves 6.
VICHYSSOISE
3 tablespoons oil
3 leeks, chopped
i onion, chopped
3 potatoes, cubed
i quart chicken stock
1 teaspoon salt
2 cups milk
1/2 cup milk powder
i tablespoon soy flour
3 tablespoons nutritional yeast
i cup yoghurt *
14 cup chives, minced
Heat oil in pot and in it saute*
leeks and onions. Add potatoes,
stock and salt and cover. Simmer for
30 minutes. Pure"e mixture. Return
to pot. Add mixture of milk, milk
powder, soy flour and yeast. Cover
and heat just until soup comes to
a boil. Remove from heat. Chill.
Blend in yoghurt. Serve garnished
with chives. Serves 6.
GAZPACHO
(in blender: uncooked)
i clove garlic
i green pepper, cut
i Spanish onion, cut
1/2 cup mixture of chives, parsley,
basil, thyme, tarragon, chervil
i pint chicken stock
i pint meat stock
i pint tomato juice
juice of 2 lemons
3 tablespoons oil
i cucumber, peeled and diced
i tomato, chopped
Blend garlic, pepper, onion, herbs
and stock in blender until smooth.
Add rest of ingredients. Blend thor-
oughly. Chill at least 8 hours before
serving. Serves 6.
HERB SOUP
(in blender: uncooked)
1 1/2 quarts stock
i small head lettuce, cut into
pieces
i bunch water cress
i bunch sorrel
i sprig parsley
3 tablespoons chives
i teaspoon chervil
3 tablespoons nutritional yeast
i egg yolk
i teaspoon Essence of Sweet Herbs
Blend all ingredients until smooth.
Chill. Garnish with yoghurt. Serves
6.
Soups 55
nish each serving with dab of yo-
ghurt. Serves 6.
WATER CRESS SOUP
(in blender: uncooked)
1 quart stock
2 bunches water cress
i teaspoon salt
3 tablespoons nutritional yeast
i teaspoon soy flour
i cup yoghurt *
Blend all ingredients until smooth.
Chill. Garnish with nasturtium blos-
soms. Serves 6.
TOMATO SOUP
(in blender: uncooked)
6 tomatoes, raw, cubed
i onion, cut
i cup stock
i cup Nut Cream
3 tablespoons nutritional yeast
i tablespoon chives
Blend all ingredients until smooth.
Chill. Garnish with toasted soy-
beans. Serves 6.
RUSSIAN BEET BORSCHT
(in blender)
i quart stock
i cup beet juice
i cup beets, cooked and cubed
juice and rind of i lemon
i cup yoghurt *
i teaspoon soy flour
3 tablespoons nutritional yeast
1/2 teaspoon salt
i sprig parsley
1/2 teaspoon tarragon
Blend all ingredients until smooth.
Chill. Serve garnished with minced
chives. Serves 6.
EAST INDIAN COCONUT SOUP
(in blender: uncooked)
i quart stock
i cup milk
i coconut (meat cut in chunks,
and juice)
14 cup milk powder
i teaspoon soy flour
3 tablespoons nutritional yeast
juice and rind of i lemon
i sprig parsley
Blend all ingredients together until
smooth. Chill. Garnish with Sprouts.
Serves 6.
SPINACH SOUP (in blender)
1 i/g quarts stock
2 pounds spinach, raw, stemmed
1/2 teaspoon salt
i teaspoon soy flour
1/2 cup milk powder
3 tablespoons nutritional yeast
3 tablespoons parsley
pinch of nutmeg, ground
Bring stock to boil in large pot. Re-
move from heat. Add spinach and
cover. When cool, pour into blender
with remaining ingredients. Gradu-
ally blend until smooth. Chill. Gar-
TURKISH YOGHURT SOUP
(in blender: uncooked)
i pint yoghurt *
3 cucumbers, chopped
juice and rind of i lemon
i teaspoon dill
i clove garlic
3 tablespoons nutritional yeast
i teaspoon soy flour
3 tablespoons oil
i teaspoon dill seeds
i tablespoon mint leaves
Blend all ingredients together until
smooth. Chill. Serves 6.
The Natural Foods Cookbook
BUTTERMILK SOUP
(in blender: uncooked)
i quart buttermilk *
3 eggs
3 tablespoons honey
i teaspoon vanilla extract
juice and rind of i lemon
pinch of mace, ground
Blend all ingredients together until
smooth. Chill. Garnish with thin
slices of cucumber. Serves 6.
FRUIT SOUP
(in blender: uncooked)
i pint Nut Milk
i pint fresh fruit or berries
i tablespoon honey
i sprig mint
Blend all ingredients together until
smooth. Chill. Serves 6.
Soup Garnishes
These garnishes will add nourish-
ment, variety and eye appeal to
soups:
grated cheese
soy cheese
sesame seeds, sunflower seeds, etc.
dab of yoghurt
dab of sour cream
wheat germ
wholewheat croutons
homemade cracker crumbs
Sprouts
leftover bacon, crumbled
Toasted Soybeans
hard-cooked egg whites
hard-cooked egg yolks
grated or slivered nuts
thin slices of lemon
leftover unsweetened pancakes, cut
into strips
minced parsley
minced celery leaves
minced chives
minced mint leaves
nasturtium blossoms
grated raw carrot
grated raw turnip
grated raw beet
paper-thin slices of radishes
paper-thin slices of cucumbers
grated coconut
The recipes that folloiv are for gar-
nishes of a heartier variety. They are
especially good in clear soups and
broths, and some also go well with
stews. Quantities are to serve 6.
CZECH LIVER DUMPLINGS
14 cup oil
3 eggs, slightly beaten
i clove garlic, minced
rind of i lemon, grated
pinch of allspice, ground
i pound calf's liver, sliced, cooked,
ground
3 tablespoons nutritional yeast
3 tablespoons parsley, minced
14 teaspoon salt
wholewheat bread crumbs
Blend all ingredients, adding
enough breadcrumbs to make stiff
batter. Let batter stand for 30 min-
utes. Then form into small balls.
Drop into simmering soup. Cover
pot. Simmer, without lifting cover,
for 20 minutes.
LITHUANIAN LIVER DUMPLINGS
1/2 pound liver, cooked and
ground
14 pound bacon, broiled and
crumbled
2 eggs, slightly beaten
3 tablespoons oil
14 teaspoon salt
2 tablespoons nutritional yeast
i tablespoon parsley, minced
1/4 teaspoon thyme
1/2 teaspoon savory
14 teaspoon marjoram
1 cup wholewheat bread crumbs
1/2 cup wheat germ
Combine all ingredients and blend
thoroughly. If mixture is too loose,
bind with milk powder. Form into
small balls. Drop into pot of sim-
mering soup. Cover tightly. Simmer,
without lifting cover, for 20 min-
utes.
VARIATION:
Chopped celery leaves or spinach
leaves may be added to batter.
NUT DUMPLINGS
1/2 cup nuts, ground
1/2 cup wholewheat bread crumbs
2 eggs, beaten
1 tablespoon soy flour
3 tablespoons wheat germ
2 tablespoons nutritional yeast
2 tablespoons milk
2 tablespoons oil
1/2 cup milk powder
pinch of nutmeg, ground
Combine all ingredients. Blend
thoroughly. If mixture is too loose,
bind with more milk powder. Form
into balls the size of walnuts. Drop
into pot of simmering soup or stew.
Cover tightly. Simmer for 5 minutes.
WHOLEWHEAT DUMPLINGS
1 pint stock
14 teaspoon savory
1/2 teaspoon salt
2 tablespoons nutritional yeast
2 cups wholewheat flour
4 eggs
Heat stock. Combine savory, salt,
yeast and flour. Blend with stock
and keep over heat, stirring until
Soups 57
mixture forms ball and leaves sides
of pan. Remove from stove. Cool
slightly. Add whole eggs, one at a
time. Beat until smooth. Drop from
teaspoon into simmering soup. Cov-
er. Simmer for 5 minutes.
WHOLEWHEAT SPONGE
DUMPLINGS
6 eggs, separated
i pint stock
1/2 teaspoon salt
1 tablespoon parsley, minced
2 tablespoons nutritional yeast
i tablespoon soy flour
Beat egg yolks. Add to stock and
blend. Add remaining ingredients,
except egg whites. Blend again. Fold
in stiffly beaten egg whites. Turn
mixture into
