Kung Fu Vegetarian Vegetable Soup
Master recipe
This light vegetarian vegetable soup was developed from the soup guidelines given under faqs.
There are lots of variations, but as-is, it was the day-in, day-out favorite at our restaurant. The
"secret ingredients" are the fresh or frozen carrot juice and the Dr. Bronner's Balanced protein
seasoning powder, which can be special ordered anywhere you can get that great peppermint
soap. Don't try to substitute the Dr Bronner's Balanced Mineral seasoning- it just doesn't work.
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In February 2001, I learned that since Dr. Bronner's death, his family has decided to discontinue making the balanced protein seasoning. Today there are several good, though moderately pricey, options for vegetable broths; please try several and decide which you like. Currently, I am using the Swiss product, Morga no salt added organic Vegetable Bouillon cubes. And to the good doctor, thanks and may all be one!
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This recipe makes about 4 quarts of soup base, which makes about 6 quarts of soup (20-24
servings). After cooking the concentrate, I always added 1 T of good cold-pressed oil to each
quart of finished concentrate. Sauteing the vegetables in the oil at the start is a common
variation, but it does make a different flavor result.
- Cut into various small, interesting shapes 3 pounds summer squash such as:
- 3 medium zucchini
- 3 medium crookneck squash
- 3 medium pattypan squash
- 2 onions (may substitute 2 cups chopped corn, potato or celery)
- 2 large carrots
- 1/4 lb fresh green beans
- Put in an 8 quart pot with:
- 2 C diced celery
- 2 C chopped fresh tomato
- 1 can (46 oz) tomato juice, no salt added
- 2-3 C fresh or frozen carrot juice
- water to cover (up to 1 quart)
Simmer covered over gentle heat about 1 hour, the vegetables are tender but still crisp.
- Stir in:
- 3-4 T Dr Bronner's Balanced Protein Seasoning powder
- 1 tsp dried red pepper (careful- you shouldn't be able to recognize the flavor in the finished soup)
- 3 T dried parsley and/ or other green herbs
- 2 T vegetable flavored salt, such as Spike
- Divide into 4 quart jars, add:
- 1 tablespoon cold pressed oil to each jar
Store covered in the coldest part of the refrigerator. The concentrate will keep 4 days properly
stored.
To serve, for each quart of concentrate add:
2 C hot water
Simmer until hot enough to eat; my grandmother would tell you if you can't see the steam rise
from the bowl, it isn't hot enough! Then turn down; this will hold at a simmer all day.
Thick Vegetable Soup |
| |
50 servings |
100 servings |
| Low-sodium vegetable stock |
3 gallons |
6 gallons |
| Dry pinto beans (see preparation note) |
1 ¼ cups
(8 ounces) |
2 ½ cups
(1 pound) |
| Dry lentils |
1 ¼ cups
(8 ounces) |
2 ½ cups
(1 pound) |
| Pearled barley |
3 cups
(1 pound, 4 ounces) |
1 quart, 2 cups
(2 pounds, 8 ounces) |
| Onions, finely diced
OR
Dried onions
|
3 ½ cups
(1 pound)¾ cup
(2 ounces) |
1 quart, 3 cups
(2 pounds)1 ½ cups
(4 ounces) |
| Fresh carrots, ½-inch diced pieces |
1 quart, 2 cups
(2 pounds) |
3 quarts
(4 pounds) |
| Fresh celery, ½-inch diced pieces |
3 ½ cups
(8 ounces) |
1 quart, 3 cups
(1 pound) |
| Fresh white potatoes, peeled, cubed |
3 cup
(1 pound)s |
1 quart, 2 cups
(2 pounds) |
| Tomato paste |
1 cup
(8 ounces) |
2 cups
(1 pound) |
| White pepper |
1 teaspoon |
2 teaspoons |
| Frozen corn |
3 cups
(1 pound) |
1 quart, 2 cups
(2 pounds) |
| Frozen cut green beans |
1 quart
(1 pound) |
2 quarts
(2 pounds) |
| Fresh cabbage, shredded (optional) |
1 quart, ½ cup
(1 pound) |
2 quarts, 1 cup
(2 pounds) |
Pour vegetable stock into steam-jacketed kettle and bring to a
boil. Add soaked pinto beans, cover and simmer for 30 minutes. Add lentils, barley,
onions, carrots, celery, potatoes, tomato paste and white pepper. Simmer, covered for 20
to 25 minutes. Add corn, green beans and cabbage (optional) and simmer, covered for 15
minutes.
Preparation Note: Soaking Beans
Overnight method:
Add 1 ¾ quarts cold water to every 1 pound of dry beans. Cover and let stand overnight in
a refrigerator. Discard the water. Proceed with recipe.
Quick-soak method:
Boil 1 ¾ quarts cold water for every 1 pound of dry beans. Add beans and boil for 2
minutes. Remove from heat and allow to soak for 1 hour. Discard the water. Proceed with
recipe.
Serving: 1 cup
(8-ounce ladle)
Yield: 50 servings (28
pounds, 3 ounces) or 100 servings (57 pounds, 10 ounces)
Nutrients per serving:
calories: 142; protein: 9 grams; carbohydrate: 23 grams; total fat: 1.8 grams; saturated
fat: .4 grams; cholesterol: 0 milligrams; vitamin A: 477 RE/4767 IU; vitamin C: 7
milligrams; iron: 1.8 milligrams; calcium: 35 milligrams; sodium: 86 milligrams; dietary
fiber: 6 grams.
