A while ago I shared the recipe for my raw shake — which I love so much that I have one for dinner most evenings. (I also made a video so you can see how easy it is to make “The World’s Healthiest Meal.”)
Just in time for the end of Fall, here’s a savory variation.
Think of raw soup like a super tasty and healthy salad — except quicker and easier to make plus easier to digest. Raw soup takes about five minutes to make, about 10 minutes to enjoy, and about three minutes to clean up. Though it’s not essential, I recommend a powerful blender like a Vitamix since some blenders may have a tough time blending certain ingredients.
The real beauty of the raw soup recipe is that, by rotating ingredients, you can create an array of different soups. Not only do the different soups keep our taste buds happy, they also provide a variety of nutrients. Furthermore, it’s easy to improvise with a few ingredients you have on hand or that you find at farmer’s market. You can keep it simple or get as complex as you want — it doesn’t take much to whip up a great raw soup.
Karsten’s Raw Soup:
1: Start with a base of raw seeds or nuts.
1/4 cup raw chia seeds (soaked for ~2-8 hours)
OR: 1/3 cup raw walnuts (soaked for ~8 hours then drained and rinsed)
OR: 1/4 cup hemp seeds
OR: 3 tbs flax seeds (soaked for ~2-8 hours)
2: Add seeds or nuts to blender.
3: Add 1 cup or so of your favorite fresh, organic greens (My faves: kale, collard greens, mustard greens, watercress, red leaf lettuce, romaine lettuce, red cabbage, cucumber).
4: Add some healthy fat (my favorite is 1/2 avocado OR ~1/8 cup olive oil).
5: Add ingredients for flavor, nutrition and color.
Here’s what I like:
• 1/2 medium-size red, orange, or yellow bell pepper
• 1 medium-sized tomato
• 20 leaves cilantro or parsley
• 1 teaspoon-sized chunk of fresh (or powdered) ginger
• 1 teaspoon-sized chunk of fresh (or powdered) turmeric
• 1-3 cloves garlic
• 6 green onion stalks OR a little red, golden, or white onion or shallot
• 2 Tablespoons raw apple cider vinegar or lemon juice
• 2 Tablespoons raw nama shoyu OR tamari OR sea salt OR 4 tablespoons miso
6: Add enough pure water to achieve a soup thickness.
Blend minimally to desired consistency, making sure ingredients are mixed.
Garnish with raw kraut OR kimchi OR your favorite sprouts and a dash of paprika or curry powder.
*Optional Ingredients that Rock: ~1/4 jalapeno OR other spicy pepper ~1/4 teaspoon cayenne pepper OR cumin 1 small beet OR 1 small carrot OR some fennel ~1/4 cup dulse ~1 Tablespoon of your favorite supplement(s) (spirulina, chlorella, Vitamineral Green, etc.)