Nourishing Plant-Based Fasting Imitating Soups
Explore Wellness with These Nourishing Plant-Based Fasting Imitating Soups
Our Tomato Bisque is a creamy, comforting soup that will warm your soul. Made with ripe tomatoes, coconut milk, and a blend of aromatic herbs, this bisque is both rich and satisfying. The natural sweetness of the tomatoes pairs perfectly with the creaminess of the coconut milk, creating a harmonious flavor that will leave you craving more.
Plant-Based FID Tomato Bisque Soup
Ingredients:
4 large ripe tomatoes, chopped
1 cup vegetable broth (low-sodium)
1/2 cup canned coconut milk (unsweetened)
1 small onion, finely chopped
2 cloves garlic, minced
1 tablespoon olive oil
1 teaspoon dried basil
1/2 teaspoon dried oregano
Salt and pepper to taste
Fresh basil leaves for garnish (optional)
Instructions:
Sauté the Aromatics:
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and garlic, and sauté until they are soft and fragrant, about 5 minutes.
Cook the Tomatoes:
Add the chopped tomatoes to the pot and cook for about 10 minutes, stirring occasionally, until they start to break down.
Add the Broth and Coconut Milk:
Pour in the vegetable broth and coconut milk, stirring to combine.
Add the dried basil, dried oregano, salt, and pepper.
Simmer:
Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes, allowing the flavors to meld together.
Blend the Soup:
Using an immersion blender, blend the soup until smooth. Alternatively, transfer the soup in batches to a regular blender and blend until smooth.
Adjust Seasoning:
Taste the soup and adjust the seasoning with more salt and pepper if needed.
Serve:
Ladle the soup into bowls and garnish with fresh basil leaves if desired.
Enjoy your nourishing tomato soup!
For those who love a variety of flavors and textures, our Minestrone & Quinoa Soup is a must-try. This colorful and vibrant soup features a medley of vegetables, hearty quinoa, and flavorful herbs. It's a nutritious and filling option that’s perfect for any meal.
Plant-based FID Minestrone & Quinoa Soup
Ingredients:
1/2 cup quinoa, rinsed
1/2 can (7 oz) diced tomatoes
1/2 can (7 oz) white beans, drained and rinsed
1/2 medium onion, chopped
1 cloves garlic, minced
1 medium carrots, chopped
1 celery stalks, chopped
1/2 zucchini, chopped
1/2 cup green beans, cut into 1-inch pieces
4 cups vegetable broth (low-sodium)
1 tablespoon olive oil
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and pepper to taste
Fresh parsley, chopped for garnish (optional)
Instructions:
Sauté the Vegetables:
In a large pot, heat the olive oil over medium heat.
Add the chopped onion, garlic, carrots, and celery. Sauté until the vegetables are tender, about 5-7 minutes.
Add the Tomatoes and Broth:
Add the diced tomatoes (with their juices), vegetable broth, dried basil, dried oregano, and dried thyme. Stir to combine.
Simmer:
Bring the mixture to a boil, then reduce the heat and let it simmer for about 10 minutes.
Add the Vegetables and Beans:
Add the zucchini, green beans, white beans, and quinoa to the pot. Stir to combine.
Cook the Quinoa:
Let the soup simmer for an additional 15-20 minutes, until the quinoa is cooked and the vegetables are tender.
Season:
Taste the soup and adjust the seasoning with salt and pepper as needed.
Serve:
Ladle the soup into bowls and garnish with fresh parsley if desired.
Enjoy your hearty and nutritious Minestrone & Quinoa Soup!
Next up is our White Bean & Kale Soup, a hearty and nutritious option that’s perfect for any day of the week. The combination of creamy white beans and vibrant kale creates a satisfying texture, while the blend of garlic, onion, and fresh lemon juice adds a burst of flavor.
Plant-Based FID White Bean & Kale Soup
Ingredients:
1 can (15 oz) white beans (such as cannellini or navy beans), drained and rinsed
1 bunch kale, stems removed and leaves chopped
1 small onion, chopped
2 cloves garlic, minced
1 medium carrots, chopped
1 celery stalks, chopped
4 cups vegetable broth (low-sodium)
1 tablespoon olive oil
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 bay leaf
Salt and pepper to taste
Juice of 1 lemon
Fresh parsley, chopped for garnish (optional)
Instructions:
Sauté the Vegetables:
In a large pot, heat the olive oil over medium heat.
Add the chopped onion, garlic, carrots, and celery. Sauté until the vegetables are tender, about 5-7 minutes.
Add the Beans and Broth:
Add the white beans, vegetable broth, dried thyme, dried rosemary, and bay leaf. Stir to combine.
Simmer:
Bring the mixture to a boil, then reduce the heat and let it simmer for about 10 minutes.
Add the Kale:
Add the chopped kale to the pot and continue to simmer for an additional 10 minutes, until the kale is tender.
Season:
Remove the bay leaf.
Stir in the lemon juice, and season the soup with salt and pepper to taste.
Serve:
Ladle the soup into bowls and garnish with fresh parsley if desired.
Enjoy your hearty and nutritious White Bean & Kale Soup!
Last but not least, our Thai Coconut Soup brings exotic flavors to your fasting-mimicking diet. This aromatic soup combines the creamy richness of coconut milk with a blend of fresh vegetables and fragrant herbs, creating a truly delightful culinary experience.
Plant-Based FID Thai Coconut Soup
Ingredients:
1/2 can (15 oz) coconut milk (unsweetened)
4 cups vegetable broth (low-sodium)
1 tablespoon olive oil
1/2 small onion, finely chopped
1 cloves garlic, minced
1-inch piece of fresh ginger, grated
2 stalks lemongrass, bruised and cut into 3-inch pieces
1/4 red bell pepper, thinly sliced
1 cup mushrooms, sliced (shiitake or button mushrooms work well)
1 medium carrot, julienned
1 cup broccoli florets
1 tablespoon soy sauce or coconut aminos
1 tablespoon lime juice
1 teaspoon red curry paste (adjust to taste)
Fresh cilantro, chopped for garnish
Lime wedges for serving
Instructions:
Prepare the Base:
In a large pot, heat the olive oil over medium heat.
Add the chopped onion, garlic, and grated ginger. Sauté until the vegetables are tender and fragrant, about 5 minutes.
Add the Broth and Lemongrass:
Pour in the vegetable broth and add the lemongrass pieces. Bring to a gentle simmer.
Add the Coconut Milk and Curry Paste:
Stir in the coconut milk and red curry paste, mixing well to combine.
Cook the Vegetables:
Add the red bell pepper, mushrooms, carrots, and broccoli to the pot. Simmer for about 10-15 minutes, until the vegetables are tender.
Season the Soup:
Stir in the soy sauce, lime juice, and adjust the seasoning with salt and pepper if needed.
Serve:
Remove the lemongrass pieces before serving.
Ladle the soup into bowls, and garnish with fresh cilantro and lime wedges.
Enjoy your flavorful and aromatic Thai Coconut Soup!
By incorporating these delicious and nutritious soups into your fasting-imitating diet, you can enjoy similar benefits of fasting without feeling deprived. Each soup is designed to nourish your body with essential nutrients, support your health, and provide a delightful culinary experience. Embrace the power of plant-based nutrition and embark on a journey to better wellness with these four incredible soups. 🌿✨
NEXT UP: PUTTING IT ALL TOGETHER THE MEAL PLAN & 5-DAY FID JOURNEY
Enjoy The Journey & Live Well Daily
Dr. Omilade
Ayurban Wellness
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