Name: Four-Grain Tomato Soup
Yield: 8 or more servings
Ingredients: 2 tablespoons olive oil; 2 medium onions, quartered and thinly sliced; 2 large celery stalks, finely diced; 2 medium carrots, peeled and finely diced; 2 medium potatoes, scrubbed and diced, or 2 large turnips, peeled and diced; One 28-ounce can salt-free pureed or crushed tomatoes; 1/4 cup raw brown rice, any variety, rinsed (see Note); 1/4 cup raw wild rice, rinsed; 1/4 cup raw millet or quinoa, rinsed; 1/4 cup raw pearl barley, rinsed; 2 bay leaves; 2 teaspoons salt-free seasoning (see page 4 for brands); 6 cups water; 1/4 cup chopped fresh dill; Salt and freshly ground pepper to taste

For a hearty combination, serve with Hearty Bean Bread (page 146), or for a lighter accompaniment, serve with Bruschetta (page 159).

Cooks' Note

If you use brown basmati rice, the soup will be wonderfully aromatic as it is cooked and served.

Recipe information

Yield
8 or more servings

Ingredients

2 tablespoons olive oil

2 medium onions, quartered and thinly sliced

2 large celery stalks, finely diced

2 medium carrots, peeled and finely diced

2 medium potatoes, scrubbed and diced, or 2 large turnips, peeled and diced

One 28-ounce can salt-free pureed or crushed tomatoes

1/4 cup raw brown rice, any variety, rinsed (see Note)

1/4 cup raw wild rice, rinsed

1/4 cup raw millet or quinoa, rinsed

1/4 cup raw pearl barley, rinsed

2 bay leaves

2 teaspoons salt-free seasoning (see page 4 for brands)

6 cups water

1/4 cup chopped fresh dill

Salt and freshly ground pepper to taste

Preparation

Step 1
Heat the oil in a soup pot. Add the onions and sauté over medium-low heat for 5 to 8 minutes, until translucent.
Step 2
Add all the remaining ingredients except the dill, salt, and pepper. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 1 hour, stirring every 15 minutes or so.
Step 3
If the soup is too thick, adjust the consistency with more water as needed, and return to a gentle simmer. Stir in the dill and season with salt and pepper. Simmer gently for 15 to 20 minutes longer, or until the grains and vegetables are completely tender. Discard the bay leaves.
Step 4
Serve at once, or if time allows, let the soup stand off the heat for an hour or two, then heat through before serving. This soup thickens quite a bit as it stands. Add water and adjust the seasonings as needed.
Nutrition Information
Step 5
Per serving:
Step 6
Calories: 193
Step 7
Total fat: 4g
Step 8
Protein: 6g
Step 9
Fiber: 6g
Step 10
Carbohydrate: 37g
Step 11
Cholesterol: 0mg
Step 12
Sodium: 55mg

Vegan Soups and Hearty Stews for All Seasons

Recipe information

Ingredients

Preparation

Step 1

Step 2

Step 3

Step 4

Nutrition Information

Step 5

Step 6

Step 7

Step 8

Step 9

Step 10

Step 11

Step 12

Recipe notes