Mary M. Fynn, Ph.D, RD, L.D.N

Soup Recipes

Soup Recipes

January 2016

The recipes and recipe booklets posted here are based on the plant-based, olive oil diet developed by Mary M. Flynn, PhD, RD, LDN.

Soup basics for a plant-based, olive oil diet

A soup is an easy meal to make in advance and bring with you to work or school.  You can make a soup on the weekend or at night.  Just put the olive oil and vegetables in the soup pan, cook for desired time.  Cool and portion into containers.

Ingredients:

Extra virgin olive oil: at least 1 tablespoon per serving, 2 is healthier and will help to keep you full until dinner.

Vegetables: ½ cup most vegetables = 1 serving; 1 cup of salad greens = 1 serving

Use at least 1 cup per serving. Frozen vegetables cook up quicker v raw.

Examples: raw carrots, celery, onions, peppers, spinach canned tomato; canned/ drained corn, tomatoes; frozen broccoli, spinach

Bouillon: 1 quart or 4 cups; this is enough for 4 to 6 servings; use more if you are making more servings

  • There are many choices for quart sized liquid bouillon. You can use vegetable, chicken, or beef.

Optional:  fresh or dried herbs

Put the olive oil in a soup pan.  Add the vegetables and stir to coat with the olive oil.  Cover the pan (so you decrease the loss of the healthy components in olive oil) and heat on low- medium until the vegetables are soft.  This will likely be 15 to 20 minutes.

Cool and portion into containers for either packing lunches or to freeze.  Plastic quart yogurt containers make great storage units.

You can either add the starch before freezing or add it when you are ready to use it.  Starch does not always freeze well.

Starch:  3 ounces (dry weight) for 1500 calories meal plan and 4 ounces (dry weight) for 1800 calories; examples: barley, pasta, quinoa, rice

Cook as directed and cool.

 

Soup is an easy and healthy way to eat vegetables. You can use the vegetables listed or use any vegetables, including leftover vegetables you might have from other meals. These soup recipes all use extra virgin olive oil and the vegetables
being cooked in the oil. This makes the vegetables taste better and the soup is more filling. Soup can be made in advance and stored in the refrigerator for about 3 days. You can also freeze soup in one container or in individual
servings and it will keep for a couple of months.

Easy vegetable sandwich:

You can use any vegetables you have. For each cup of vegetables, use 1 tablespoon of extra virgin olive oil. Heat the olive oil in a pan. Add the vegetables and stir to combine with the oil. You can cook the vegetables on a
medium heat and sear them or turn the heat low and cook longer. The longer you cook vegetables, the sweeter they become. The vegetables can be seasoned with salt, pepper and any herbs you like. The cooked vegetables can be put on bread, toast, a roll or a wrap. You might need a knife and fork to eat it.

This recipe is from the “Food is Medicine” program and is also found in the pdf copy of the recipes.

4 servings

6 tablespoons extra virgin olive oil
2 cups corn; canned, drained or frozen, defrosted
2 cups green beans; canned, drained or frozen, defrosted
1 cup peas; canned, drained or frozen, defrosted
1 can white beans, rinsed and drained
28 ounce can diced tomatoes

6 cups of broth (vegetable, chicken, beef); you can use any broth, including one made with bouillon

Heat 2 tablespoons of the olive oil on medium (4 to 5 on the dial) in a large soup pan. Add the corn and cook for about 5 minutes.

Add the rest of the olive oil and the green beans and peas; season with salt and pepper. Cook for 3 to 5 minutes, stirring occasionally.

Stir in the can of drained, rinsed white beans and heat 3 to 5 minutes. Add the crushed tomatoes and heat through. The vegetable mixture can be left to simmer. When the vegetables are cooked as much as you want, add the vegetable broth. Heat through.

The soup can be frozen in individual servings. You can add cooked pasta, rice or potatoes, if you like at the time of eating.

Per serving:
Calories 460

Grams of carbohydrate 56
Servings of starch 1
Servings of vegetables 3.5

Cost for total recipe: $ 6.94
Cost per serving: $ 1.74

October 2015

This recipe is from the “Food is Medicine” program and is also found in the pdf copy of the recipes.

4 servings

6 tablespoons extra virgin olive oil
1 cup chopped onion (red or white), (1 small)
1 cup frozen, defrosted broccoli, chopped
2/3 cup frozen, defrosted spinach
2 cups sliced carrots; raw, canned/drained or frozen, defrosted

6 cups vegetable broth you can use any broth, including one made with bouillon

Heat about 2 tablespoons of the olive oil on medium (4 to 5 on the dial) in a large soup pan. Add the onions, stir to coat with oil and cook for about 5 minutes.

Add the rest of the olive oil and stir in the broccoli and spinach; season with salt and pepper. Cook 3 to 5 minutes.

Stir in the carrots and cook 3 to 5 minutes. Stir to combine everything.
Reduce the heat to simmer and cook the vegetables for 10 to 15 minutes. Add the vegetable broth. Heat through.

The soup can be frozen in individual servings. You can add cooked pasta, rice or potatoes, if you like at the time of eating.

Per serving:
Calories 270

Grams of carbohydrate 17
Servings of starch 0
Servings of vegetables 3

Cost for total recipe: $ 4.48
Cost per serving: $ 1.12

October 2015

This recipe is from the “Food is Medicine” program and is also found in the pdf copy of the recipes.

6 servings

1 pound potatoes (about 2 medium baking potatoes)
6 tablespoons extra virgin olive oil
1 cup chopped onion (red or white), (1 small)
2 cups carrots canned, drained or frozen, defrosted
1 ½ cup dry lentils (red lentils make a thicker soup)

8 cups vegetable broth; you can use any broth, including one made with bouillon Herbs that will add a great flavor, but are not essential: Sprig of
fresh thyme, 2 to 3 bay leaves

Scrub the potatoes clean and cut into pieces about 1 to 1 ½ inches in size. Put the potato pieces in a small pan; cover the potatoes with cold water. Add about ½ teaspoon of salt. Cover and bring to a boil. Lower the heat to low-medium and cook just until you can piece with a fork (5 to 7 minutes).

Heat about 4 tablespoons of the olive oil on medium (4 to 5 on the dial) in a large soup pan. Add the onions, stir to coat with oil; season with salt and pepper. Cook for about 8 to 10 minutes.

Add the rest of the olive oil and the carrots, stir to mix in, reduce the heat to low and cook for about 10 minutes.

Add the lentils, vegetable broth, and the herbs. Raise heat to medium high and bring to a boil. Reduce heat to low, cover and cook for 45 minutes.

Add cooked potatoes and heat through.

Per serving:
Calories 400
Grams of carbohydrate 50
Servings of starch 4.5
Servings of vegetables 1

Cost for total recipe: $5.74
Cost per serving (cup): $1.44

October 2015

This recipe is from the “Food is Medicine” program and is also found in the pdf copy of the recipes.

Makes 4 servings

1 cup cooked pearled barley
6 cups broth (vegetable, chicken or beef) or water
4 cups chopped kale
1 to 2 teaspoons salt
6 tablespoons extra virgin olive oil
1 small onion (red or white), chopped (about 1 cup)
1 cup black beans, drained and rinsed

Cooking the barley: put 3 cups of water in a large pan; cover the pan and bring the water to a boil. Add the barley, cover and bring back to a boil. Lower the heat to low and cook about 45 minutes or until the water is all absorbed and the barley is tender.

While the barley is cooking, heat the olive oil on medium-low (3 to 4 on the dial) in a large soup pan. Add the kale and onions, stir to coat with oil; season with salt and pepper. Cook for about 20 minutes. You can cook these vegetables longer if the barley is not cooked; just lower the heat to simmer.

Put the vegetable broth or water in a large soup pan. When the barley is cooked, add the cooked onion and the drained beans and heat through.

Per serving:
Calories 485
Grams of carbohydrate 64
Servings of starch 1.5
Servings of vegetables 1.5

Cost for total recipe: $ 4.78
Cost per serving: $ 1.20

October 2015

This recipe is from the “Food is Medicine” program and is also found in the pdf copy of the recipes.

Makes about 9 cups
½ cup extra virgin olive oil
1 medium onion (red or white), chopped (about 2 cups)
2 cans corn, drained or 3 ½ cups of frozen, defrosted

You can use all or some of these spices:
2 teaspoons ground cumin
1 tablespoon chili powder
2 teaspoons dry oregano

28 ounce can crushed tomatoes
3 cans of beans: black, kidney, pinto, and/or cannelloni, drained and rinsed. You use any combination that you like.

Heat the olive oil on medium (4 to 5 on the dial) heat in a large pan on top of the stove or in a slow cooker. Add the onions, stir to combine with the oil; season with salt and pepper. Cook the vegetables for about 10 minutes, or until the onions are translucent.

Stir in the drained corn and cook for another 5 minutes. You should occasionally stir the vegetables.

Sprinkle the cooked vegetables with the spices. Stir to mix in evenly. Add the tomatoes and all the beans. Stir to combine.
Reduce heat to medium low and simmer for about 45 minutes or longer, stirring occasionally.

Serve over cooked rice (preferably brown rice) or in a baked potato.

Per serving:
Calories 320
Grams of carbohydrate 45
Servings of starch 1
Servings of vegetables 2

Cost for total recipe: $8.81
Cost per cup: $ 0.98

October 2015

For additional recipes, Dr. Flynn wrote the cookbook, A Pink Ribbon Diet: A revolutionary new weight loss plan to lower your breast cancer risk (Flynn, M.M. and Barr, N.V; DaCapo Press, 2010).