Vegetable Stock

To make 4 cups of vegetable stock

  • 2 large onions
  • 2 medium carrots
  • 3 stalks of celery
  • 1 whole bulb of garlic
  • 10 peppercorns
  • bay leaf

Remove leaves from the celery stalks, especially those on the outside as they are bitter and should not be added.

Garlic is the base flavour for this stock, so we use a whole bulb of garlic. Break up the bulb into individual cloves. Peel the garlic.

Chop the vegetables into large chunks.

Once all of your ingredients have been prepared, combine them in a large stockpot large enough to hold the covering water. Pour enough water into the stockpot to completely immerse the vegetables.

Add aromatics to the vegetable medley. We used peppercorns and a bay leaf. You can also add herbs or scraps leftover from other dishes. Sweet potato scraps will help thicken the stock a little. Parsley, thyme, or rosemary stems are other good additions. If you’re planning on using this stock in an Asian recipe, try adding fresh, peeled ginger.

Turn the stove to a high temperature, and bring the stock to a quick boil. Once the water has begun to boil, turn the stove down to low. Allow the vegetables to simmer for an hour. Any longer than an hour and the vegetables will begin to turn mushy and begin to lose all their vibrant flavour.

Strain your stock through a fine mesh straining device.

Vegetable Broth

  • distilled or spring water, cover vegetables well
  • ginger root
  • 1 whole bulb of garlic, peel
  • 10 pepper corns
  • celtic sea salt, to taste
  • Seasoning – Spike, to taste
  • 1 beetroot
  • 3 carrots, chopped
  • 3 celery, chopped
  • 1 cup cabbage, chopped
  • 1 cup spinach, chopped
  • 1 cup pumpkin,
  • 2 strips of komba seaweed

Place all ingredients in a cooking pot. Bring to a full boil, then reduce heat to a simmer, cover partially, and let cook until liquid is reduced to about half. Strain the broth into a bowl. Discard the vegetable pulp and drink the broth in the late after, ideal to break juice fast.

Avocado Broccoli Soup

Ingredients for 4 Servings

  • 2-3 flowers broccoli
  • 1 small avocado
  • 1 yellow onion
  • 1 green or red pepper
  • 1 celery stalk
  • 2 cups vegetable broth
  • Celtic Sea Salt to taste
  • Cumin, basil, fresh cilantro or your favourite spices to taste

Heat vegetable broth (do not boil).

Add chopped onion and broccoli, and warm for several minutes.

Then put in blender, add the avocado, pepper and celery and puree until the soup is creamy (add some more water if desired).

Flavour and serve warm. Delicious!!

Fresh Garden Vegetable Soup

  • 2 large carrots
  • 1 small zucchini
  • 1 celery stalk
  • 1 cup of broccoli
  • 3 stalks of asparagus
  • 1 yellow onion
  • 950mls water
  • 50/100mls vegetable broth
  • fresh basil
  • sea salt to taste

Put water in pot, add the vegetable broth as well as the onion and bring to boil.

Meanwhile, chop the zucchini, the broccoli and the asparagus, and shred the carrots and the celery stalk in a food processor.

Once the water is boiling, turn off the stove as we do not want to boil the vegetables. Just put them all in the hot water and wait until the vegetables reach desired tenderness.

Allow to cool slightly, then put all ingredients into blender and mix until you get a thick, smooth consistency.

Taste with salt, serve warm and ENJOY!

(Of course you can replace one or the other of the vegetables, just try out what you have in the house.)

Comforting Carrot-Sweet Potato Soup

Makes 4 servings Natalia Rose

  • 2 sweet potatoes
  • 2 cups baby carrots
  • 1 cup water
  • 2 cups Pacific Brand vegetable broth
  • 1/2 teaspoon Celtic sea salt
  • 1 packet stevia (optional)
  • 1/4 teaspoon cumin
  • 1/2 teaspoon coriander powder
  • 1/4 teaspoon minced ginger
  • 1/4 teaspoon garlic

This soup is so easy (no chopping required). Bake the sweet potatoes and boil the carrots until soft. In a blender, mix all ingredients and process until uniform.

Pour mixture into large saucepan and heat to taste.

Quinoa and Vegetable Soup


Hearty soup with lots of vegetables, yummy very tasty!

  • 2 tablespoons olive oil
  • 2 tablespoons butter
  • 1 onion, chopped
  • 2 clove garlic, minced
  • 2 carrot, spiralized
  • ½ broccoli, cut into ¼ florets
  • ½ swede, spiralized
  • 6 brussels sprouts, cut into ¼
  • 2 tsp. dried parsley
  • 1 tsp. dried basil
  • 1 bay leaf
  • 1 pinch dried thyme
  • Chilli flakes (to taste)
  • 1 ¼ litre vegetable broth or water – add 1 Tbsp. Rapunzel Vegetable Bouillon
  • 1 Tbsp. tamari or braggs (to taste)
  • ½ cup quinoa
  • Salt & Pepper to taste


  1. Heat olive oil and butter in a large pot or dutch oven over medium heat; sauté onion, garlic, broccoli and brussels sprouts, then finally add spiralized carrot and swede. Add parsley, basil, bay leaf, thyme, vegetable broth, and bring to a boil. Reduce heat and quinoa into the soup. Cover and simmer until quinoa is tender, 30 minutes. Garnish with a mixture of sprouted beans

Prep: 30 mins

Cook: 45 mins

Ready in: 1 ¼ hrs

Pumpkin and Leek Soup

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  • 1 Tbsp. coconut oil
  • ½ red onion, finely sliced
  • 1 leek, chopped
  • 2 – 3 garlic clove, diced
  • ½ tsp. coriander flakes or bunch of fresh coriander
  • 1 tsp. ground cumin
  • ½ peeled pumpkin, diced
  • vegetable stock (cover pumpkin or water with 1Tbsp. vegetable bouillon)
  • Spike Seasoning
  • Salt & pepper to taste

Step 1 – Add pumpkin and stock to saucepan and bring to the boil. Turn heat to low, cover and simmer for 30 minutes.

Step 2 – Heat coconut oil in a saucepan over low heat, add onion and leek and cook for 2-3 minutes, until softened but not coloured. Add garlic and spices and cook, stirring, for 30 seconds.

Step 3 – Allow pumpkin and leeks to cool slightly then blend together in batches (food processor), until your desired consistency.  I like my soups quite chunky, add more liquid if needed.

Return soup to pan, and reheat gently.

Prep: 10 mins

Cook: 30 mins

Ready in: 45 mins

Roasted Beet Soup with Ginger & Wasabi Cream

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  • 4 medium beets, scrubbed and ends trimmed, chopped
  • 1 large onion, chopped
  • 1 (3-inch) knob ginger, scrubbed and sliced
  • 3 garlic cloves, finely chopped
  • 6 cups water
  • Kosher salt and black pepper to taste
  • 4 oz. fresh goats cheese
  • 1 Tbsp. wasabi paste
  • Juice of 1 lemon
  • 1 Tbsp. snipped chives (for garnish)

Put the beets, onion, ginger, and garlic in a large stockpot with water and bring to a boil. Turn down the heat and simmer for 45 minutes to 1 hour until beets are soft. Puree the cooked vegetables using an immersion blender or in batches in a blender or food processor. Season with salt and pepper as desired.

To make the wasabi cream, whisk the goat cheese, wasabi paste, lemon juice, and up to 1 Tbsp. of water as needed for desired consistency. Season with salt and pepper as desired.

Ladle the beet soup in bowls. Drizzle wasabi cream on top and garnish with freshly snipped chives just before serving.

Serve 4 – Natalia Rose – The Fresh Energy Cookbook