Soba Soup – a Japanese Favourite

By | 2017-10-29T15:41:02+00:00 January 21st, 2013|Main Courses - Vegan Gluten Free, Meatless Monday, Recipes, Soup|

If you want a delicious noodle soup recipe that is gluten free, and perhaps even grain free try this soba soup.  This soup is made with buckwheat noodles.

Soba is Japanese for buckwheat.


1 piece Kombu seaweed
1 small piece Wakame seaweed
1 inch piece ginger root, peeled and grated
1 onion, chopped
1 carrot, sliced
1/4 – 1/2 lb soba (buckwheat noodles)
1/4 cup mugi miso
3 cups water
Sauteed mushrooms or Fried Tofu (optional)


  1. Wash kombu and wakame and place in a pot with the water.
  2. Add the ginger. Bring to a boil and boil gently for 10 – 20 minutes.  Strain, saving Kombu and Wakame.
  3. Rinse off the seaweed and chop it into 1 inch cubes and return to the pot of water.
  4. Sauté onion till transparent. Add onion to the stock along with the carrot.  Lightly boil for 5 minutes
  5. Add the soba.  Bring to a boil and add 1 cup of cold water,
  6. Repeat this process 3 times –adding a total of 3 cups of water.
  7. Boil lightly for 5 more minutes, Remove from heat.
  8. Add miso to taste (do not cook the miso as it will kill the live enzymes).  Let sit with lid on for 5 minutes.
  9. Serve the soba soup in bowls. Sprinkle “Fried Tofu” or sauteed mushrooms on top.

To learn all the benefits of seaweed click here:  Seaweed Benefits

If you want to be eating gluten free, make sure the soba is wheat free as many varieties out there add lots of wheat flour when the noodles are being made. Here is a link to 100% buckwheat soba made in Japan  Buckwheat Soba.

“In Japan, 100 Percent Buckwheat Soba is called ‘kiko uchi’ meaning ‘pure soba’. Whole buckwheat is small batch stone ground into flour then added to a slow moving mixer with pure water to form dough that ensures the best texture and flavor. A series of rollers gradually presses the dough into thin sheets. Another roller cuts the sheets of dough into long strands that are hung on poles in a drying room with fans and allowed to dry for about 40 hours. The noodles are hand cut to length and allowed to finish air drying before packaging. Buckwheat’s protein is superior to that of many cereal grains, providing all amino acids including the essential ones.”  ~ Eden Foods

soba soup

Here are some other great soup recipes:

Borscht by Muffet at flickr        […]

Beet Soup

By | 2017-10-29T15:41:19+00:00 September 19th, 2012|Meatless Monday, Recipes, Soup|

beet slice

This is a sweet soup with beets, and a hint of orange flavour giving it an interesting twist.


2 medium beets
2 medium carrots, sliced into rounds
1 tablespoon sesame or almond oil
1 medium onion, chopped
1 tablespoon sweet marjoram
1 garlic clove, minced
1 cup sugar snap peas, strung
4 cups water
1 tablespoon grated fresh orange rind
3/4 teaspoon salt
Freshly-ground black pepper to taste
4 teaspoons sour cream (optional)


  1. Cut the beets into bite size chunks.
  2. In a stock pot over medium heat, heat the oil.
  3. Sauté the onion until it is translucent.
  4. Add marjoram and garlic. Cook for 5 minutes, stirring frequently
  5. Add beets, carrots, onion mixture and water.
  6. Cook the soup, covered, for 30 minutes.
  7. Add sugar snap peas.
  8. Cook for 5 minutes, stirring frequently
  9. Add orange rind, and stir well.
  10. Add salt and pepper to taste.
  11. Serve the soup with dollops of sour cream if desired.

Serves 4

Note:    This recipe is specific for our Healthy and Lean BootCamp.   Knowing how to make it is one thing, but knowing WHEN and WITH WHAT other recipes to combine it with, is what boosts your digestion and creates healthy slimness.

That is what we leaned on the Healthy & Lean BootCamp, which  can now be enjoyed at any time – not just on the weekend.  Check it out here… 
Healthy & Lean BootCamp

Fresh Quick Pea Soup Recipe

By | 2017-10-29T15:41:29+00:00 August 6th, 2012|Meatless Monday, Recipes, Soup|


1 cup fresh or frozen peas
1 cup water
1 cup almond milk or rice milk
1 Tbsp Olive Oil
1 tsp Vege salt or Spike
Sprig of dill (optional)


  1. Simmer the peas in 1 cup of water till soft.
  2. Put all ingredients except for a handful of peas into a blender.
  3. Puree.
  4. Garnish with a few peas and dill on top of each bowl and serve.

Get healthy tasty vegan gluten free recipes and useful lifestyle tips sent to you once a week, subscribe to the newsletter.

You can also learn how to plan and prepare super healthy meals with my 2-5-30 Healthy Diet Online Courses.

Other Delicious Pea Recipes:

Easy Creamy Peas:  Yum!

Chinese Vegetables:   Diana’s version of an already healthy dish with sugar snap peas.

Peas As A Side Dish: How a side is dish  supposed to taste!

Steamed Vegetables:  Has snap peas in it.

Watermelon Soup

By | 2017-10-29T15:41:32+00:00 July 15th, 2012|Recipes, Soup|

This is a very simple cool soup for one of those ‘hot’ days.


  • 4 cups cubed seeded watermelon
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped fresh mint
  • Few drops of stevia (optional)


  1. Blend watermelon, lemon juice, 1 Tbsp mint, and stevia in a blender until smooth.
  2. Sprinkle chopped mint on top of bowls of soup.

Clean out your body and start losing weight at my Watermelon Summer Detox Online Course

Watermelon Recipes:

Watermelon Popsicles 

Watermelon Juice

Note:  All the tasty recipes at Real Food For Life are vegetarian, gluten-free and white sugar-free.

I also teach you how to plan and prepare healthy gluten-free meals with my 2-5-30 Healthy Diet and Detoxes.

Onion Soup

By | 2017-10-29T15:41:46+00:00 February 20th, 2012|Meatless Monday, Recipes, Soup|

This is a very simple soup to make.

onion soup


1 yellow onion, sliced into rings
1 – 3 cloves garlic chopped
1/2 tsp. oregano
2 bay leaves
2 cups water (stock from kidney beans can be used)
1 Tbsp. yeast extract or marmite
Black Pepper


1.    Sauté onion in a sauce pan on medium heat till lightly golden.
2.    Add water, yeast extract, oregano, bay leaves and black pepper.
3.    Simmer for 20 minutes.
4.    Add more water if necessary.

Borscht with a Difference

By | 2017-10-29T15:41:52+00:00 December 5th, 2011|Recipes, Soup|

“Everything I do, I do on the principle of Russian borscht. You can throw everything into it beets, carrots, cabbage, onions, everything you want. What’s important is the result, the taste of the borscht.” Yevgeny Yevtushenko, Russian poet

Borscht is the best way to get healthy powerfood beets filled with beta-carotenes and minerals into our diet. It is quick to cook, easy to vary, and enjoyed by everyone, even children.

This is a traditional soup in Ukraine; many people from that country landed in my home city of Edmonton.
This is my vegan version with just a few adjustments to the ingredient list.

There is one ingredient that makes this borscht special; that is fresh dill and lots of it.  I garnish the soup with fresh dill at the end. The taste of sweet beets and dill is so delightful.

These vegetables are all from my gardens or given to me from friends’ gardens, except for the dill that came from the farmer’s market.

We have included a picture of each step so you can be sure you know how it’s done……


Red Lentil Soup

By | 2017-10-29T15:42:05+00:00 April 30th, 2011|Meatless Monday, Recipes, Soup|

This is an easy powerfood soup to make.

You will be amazed by the great taste. It’s truly unique!

The recipe evolved when making a birthday dinner for my sister last week.
It was only minutes before she arrived that I decided to do the last step of blending which made the soup special. 

Click here to learn more about Lentils.  It was named one of the 5 most healthy foods on the planet!


1 large onion, chopped
1 tablespoon vegetable oil
1/2 tsp salt
2 – 4 garlic cloves, finely chopped
3 bay leaves
1 cup red lentils (8 ounces), picked over and rinsed (soaked over night is best with water poured off)
2 – 3 cups water
1 tsp thyme
3 tsp marjoram
1/2 tsp Black Pepper
6 inch strip wakame seaweed broken into small pieces
2 – 3 tsp Braggs seasoning
Juice of 1/2 lemon


1.    Cook lentils until lentils are very soft and falling apart; approximately 30 to 45 minutes. Start with 2 cups of water and add more later if the soup is too thick.
2.    Saute onion in oil with 1/2 teaspoon salt in a medium heavy saucepan over medium heat, stirring occasionally, until softened.
3.    Add garlic, bay leaf, marjoram and thyme and cook, stirring, 1 minute more.
4.    Add onion mixture and seaweed to lentils and cook for 20 minutes.
5.    Discard bay leaves, then purée mixture in blender (use caution when blending hot liquids) and return to pan.
6.    Add juice of lemon; then season with Braggs seasoning and black pepper. 

Try these other delicious soups and stews:

Soba Soup – a Japanese Favourite

Soba Soup – a Japanese Favourite

Lentil Stew

Creamy Swiss Chard Soup with Almonds is Delicious

Get more super healthy tasty vegan gluten free recipes and useful lifestyle tips sent to you once a week, subscribe to the newsletter.

All the recipes at Real Food For Life are exceptionally balanced and healthy for all situations. I also teach people how to plan and prepare healthy meals online.


By | 2017-10-29T15:42:20+00:00 March 3rd, 2010|Meatless Monday, Recipes, Soup|

This is my favorite soup which I developed a few years ago.  Every time I make it for friends they just love it and so do I!


1 medium Kabocha* squash
1 large onion or two small onions
2 large leaves of Kale
4 to 6 cups water
2 inch piece of fresh ginger
½ tsp Cinnamon, cardamom, coriander,
1 tsp turmeric
5 drops of Sunny Dew (light Stevia)
Add salt & pepper to taste

1.    Cut squash in half, scoop out the seeds, then cut the squash into eight pieces.
2.    Chop onion and ginger.
3.    Put squash, onions and ginger into a steamer and cook till squash is soft. Remove and let cool. Save the flavourful water left over from steaming.
4.    Steam chopped Kale a few minutes or until tender.
5.    Sauté spices in sesame oil or coconut oil for a couple of minutes.
6.    Separate the squash flesh from the skin. Put the cooked squash in a large bowl or pot.
7.    Add 3 cups of the leftover water used to steam the squash and stir in onion and ginger.
8.    Run the squash and onion mixture through a blender, portion by portion, until you’ve blended it all.  You can also use a hand blender and blend it right in the soup pot, which is what I do, but do be careful as it can splatter everywhere.
9.    Put the blended mixture into a soup pot, adding the broth created from the steamer to attain the consistency you like.
10.    Add cooked kale, spices, salt and pepper to taste.
11.    Serve with a dollop of yogurt or sour cream.  I use vegan choices.

* You may use butternut or any dark orange squash.

Note!  We did not have a personal picture of this soup so used a stock photo. Imagine that the bread is healthy rice bread!

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More Great Ways to Use Squash:

                                Baked Squash with Vegetables

Baked Squash with Vegetables

Steamed Winter Vegetables

Get healthy tasty vegan gluten free recipes and useful lifestyle tips sent to you once a week, subscribe to the newsletter.

You can also learn how to plan and prepare super healthy meals with my
2-5-30 Healthy Diet Online Courses.