6 Easy & Delicious Soups | Vegan, Gluten-Free & Fat-Free | Challenge Yourself | Luisa Dias | Skillshare

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6 Easy & Delicious Soups | Vegan, Gluten-Free & Fat-Free | Challenge Yourself

teacher avatar Luisa Dias

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

8 Lessons (15m)
    • 1. Intro Soups

      1:09
    • 2. Miso Soup

      1:54
    • 3. Quinoa Broth

      2:05
    • 4. Watercress Soup

      2:00
    • 5. Lentil Cream Soup

      2:20
    • 6. Sweet Potato Cream Soup

      2:13
    • 7. Sweet Vegetable Cream Soup

      1:35
    • 8. Challenge

      1:18
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About This Class

This class consists of thoroughly describing 6 ways of making plant-based soups:

  • Miso Soup
  • Quinoa Broth
  • Lentil Cream Soup
  • Watercress Soup
  • Sweet Potato Cream Soup
  • Sweet Vegetable Cream Soup

All recipes are vegan and gluten-free.

In the end, you'll be able to reproduce each one and take your creativity to the next level by accepting our final challenge.

Music by bensound.com

Meet Your Teacher

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Luisa Dias

Teacher

Luisa concluded a macrobiotic culinary course in 2012 and went from psychologist to cook, working in restaurants and at people's homes, organizing workshops, and opening two vegan restaurants at different times and places. She is happy to share her intense practice over the years, with all her passion, dedication, and creativity.

See full profile

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Transcripts

1. Intro Soups: Welcome to this class. My name is Luisa, and I am passionate about whole vegan food. Since I concluded a macrobiotic culinary course in 2012, I went from psychologist to cook and I no longer stopped. All the work you find here is the result of years of practice in conjunction with Vasco's editor skills, who is the one behind the camera. In this class, you will find six different and delicious soups. I will be guiding you through all the process, giving you all the details you need to know to carry on with it. In the end, you'll be able to make miso soup, quinoa broth, watercress soup, lentil soup, sweet potato soup, and sweet vegetable soup. And also accept the challenge to take your creativity to the next level. Now is the time and together we succeed. Let's do it! 2. Miso Soup: Let's make miso soup with arame and green onions! Miso soups are very well known in the macrobiotic field, and they are usually made with vegetables and herbs, sometimes tofu. They differ from each other, but in general, they are delicious. So let's start! For the ingredients we will need 70 grams of green onions, 2 tbsp of arame seaweed, 1 tbsp of dark rice miso, some chives sprigs, 1 gram of fresh ginger, fresh dill, and 1 liter of filtered water. So we start by chopping the onions and grating the ginger. Now, in a pan, we put the onions, the ginger and the arame, and we add the water. We turn on the heat. And after it starts boiling, we let it cook for 15 minutes, more or less, with the lid on. Once everything is cooked, we turn off the heat. Now separately, we dilute the miso in a little bit of soup broth and we add it to the soup. We may use a small bowl for this purpose. It's important that we don't cook the miso if we want to use its particular benefits for the digestive system. We now add the chopped chives and also some dill. These herbs will give it a great flavor. And this is it, the soup is done. Have fun with it, enjoy it. Bon appétit! 3. Quinoa Broth: Let's make quinoa broth with butternut and mint. I like this one in particular, especially on winter days. It's like a comfortable feeling when we want something warm that really feeds us. It's great for that purpose. So let's start! For the ingredients we will need 100 grams of carrot, 100 grams of butternut squash 1/3 cup of quinoa soaked in filtered water for 12 hours with a piece of kombu seaweed or a few drops of lemon juice, fresh mint leaves, 1 tbsp of sea salt, and 1 liter filtered water. We start by soaking the quinoa in water with the kombu seaweed or the lemon juice (as we wish) for 12 hours. This is optional as the quinoa is a soft grain, so it works well without being soaked. Anyway, I always prefer soaking the grains because it helps to break the phytic acid that they contain. Now it's time to peel and cut the carrots and also the squash into very small pieces. We strain and put the quinoa in a pan. We add the vegetables and also the water. We turn on the heat and once it starts boiling, we let it cook for about 15 minutes with the lid on until everything is very well cooked. It's now time to add the salt and also some mint leaves. These leaves are very important because they will give a delicious flavor to this soup. If you don't like it, you can use other herbs instead. This soup is done! It looks great and it tastes even better. So have fun and bon appétit! 4. Watercress Soup: Let's make watercress soup with vegetables and basil. This soup is surprisingly great. It works really good as the beginning of a meal, as an entire meal or even at breakfast. So let's start! For the ingredients we will need 200 grams of onion, 150 grams of carrott, 150 grams of butternut squash, 200 grams of watercress leaves, fresh basil leaves, 1 tbsp of sea salt, and 1 liter of filtered water. Now, we start by peeling and cutting the vegetables. We now put the onion, the carrot, the squash, and 150 grams of watercress in a pan with the water. So this means we leave about 50 grams of watercress aside. Now, we turn on the heat and after it starts boiling, we let it cook for about 10 minutes with the lid on. It's now time to add the basil and blend everything until it's very creamy. We put everything back in the pan and we add the rest of the watercress leaves, and we let it cook for about 5 minutes. Once it's done, we add the salt and also some more fresh basil leaves. The soup is ready! Enjoy it and bon appétit! 5. Lentil Cream Soup: Let's make lentil cream soup with turmeric and sprouts! This soup is an entire meal by itself. It's very dense and also nutritious. So let's start! For the ingredients, we will need 150 grams of onion, 150 grams of carrot, 150 grams of butternut squash, 100 grams of red lentils, a handful of fresh parsley, a small piece of kombu seaweed, 1 tbsp of turmeric powder, 1 tbsp of sea salt, some alfalfa sprouts, and 1 liter of filtered water. We start by washing the lentils very, very well until all the foam comes out. We then peel and cut the vegetables. Now, in a pan we put the vegetables, the lentils, the seaweed, the turmeric, and the water. We turn on the heat and we let everything cook for about 15 minutes with the lead on. Once everything is very well cooked, we add the salt and the parsley, and we blend everything very well until it becomes very creamy. If we want, we may add the parsley only at the end, making sure that we chop it very well. We now can garnish it with some alfalfa sprouts or even other tender sprouts, or even any type of herbs that you like. It's now time to enjoy it because it's ready and it looks great. Have fun. Bon appétit! 6. Sweet Potato Cream Soup: Let's make sweet potato cream soup with celery and ginger! Some of you already know that I really like sweet potato. So it's not a surprise that I love this soup so much. Let's start! For the ingredients, we will need 100 grams of onion, 150 grams of carrot, 350 grams of sweet potato, 50 grams of turnip, 20 grams of celery sticks and leaves, 1 gram of fresh ginger, a handful of chives, 1 tbsp of sea salt, dry rose petals, and 1 liter of filtered water. We start by peeling and cutting the vegetables, including the ginger, and we put them in a pan except for the celery leaves. We add the water and we turn on the heat. After it starts boiling, we cook it for 10 minutes, more or less with the lid on. We now add the celery leaves and we cook it for 5 minutes more. We add 1/2 of the chives and the salt, and we blend everything very well until it gets very creamy. The soup is ready. And now we can sprinkle it with some chopped celery leaves and also some chives. If you have some dry rose petals, you can use them as they go very well in this soup. Have fun! Enjoy! Bon appétit! 7. Sweet Vegetable Cream Soup: Let's make sweet vegetable cream soup with thyme and basil! I used to cook this soup in my second restaurant and people used to like it a lot. So let's start! For the ingredients, we will need 100 grams of carrott, 150 grams of pumpkin, 100 grams of sweet potato, 100 grams of the white part of the leek, 50 grams of zucchini, a pinch of dry thyme, some fresh basil leaves, 1 tbsp of sea salt, and 1 liter of filtered water. We peel and cut the vegetables, also the zucchini, and we put them in a pan. We add the water and after it starts boiling, we let it cook for 15 minutes with the lid on. Once the vegetables are very well cooked, we add the salt and we blend everything until it becomes really, really creamy. We sprinkle the soup with some dry thyme and also some fresh basil leaves, which go very well with this soup. It's done and ready to eat. Enjoy it, have fun, and bon appétit! 8. Challenge: I really enjoyed giving you this class. Now it's time to put into practice what you've learned. The first task I give you is to make the six recipes while getting familiar with all the preparations, the textures, and the flavors. Once you've done it, you are ready for the next challenge. This consists of creating a new recipe based on one of the recipes I presented to you. You are free to make whatever combinations you like. Imagine how many results you can get! You can make miso soup with different types of miso. You can replace the lentils by other legumes like chickpeas. You can use different types of sweet potato or even replace or add any vegetables. Countless possibilities! Like I say, just be creative and of course have fun. To complete the cycle of creation, share your abilities with us by posting pictures and commenting. I will be right here answering any question and giving you feedback on your progress and inventions. Enjoy every moment!