Garden harvest vegan summer soup

By Sari Huhtala

This garden harvest soup, with fresh picked snap peas, beans, cauliflower, potatoes and carrots, is a Finnish summer favourite. Traditionally, the soup is made with milk, but I’ve created a vegan version that will satisfy the palate of any dairy loving Finn. It’s a quick and easy wholesome meal, any time of year.

Aside from having bone-boosting minerals like magnesium, potassium and calcium, and vitamin K, cashew milk may help protect against plaque build up on walls of the arteries due to its phytosterol compounds. Compared to dairy, cashew milk, chock full of antioxidants that fight free radicals which cause oxidation and damage cells, is considered one of a plethora of anticancer foods to consider adding to your diet. Plus, substantial levels of zinc in cashews boost immunity to help ward off infections and viruses.

Finnish summer soup

Serves 4

  • 2 potatoes, cut into bite size pieces
  • 2 large carrots, cut into bite size pieces
  • 1 tbsp butter or vegan butter
  • ½ cup peas *
  • ½ cup beans, cut into 1-inch pieces
  • 2 cups cauliflower, chopped
  • 1 organic vegetable broth cube (optional)
  • Salt and pepper to taste
  • Water (approximately 2 cups) (spring water is best)
  • Cashew milk (about 1 cup) or use real milk

Chop potatoes and carrots and add to a medium sized pot. Add water just enough to cover the veggies so they cook (and veggie broth cube, if using) and boil till the potatoes and carrots are half-cooked – about 5-10 minutes. (I make the soup without a veggie broth cube if I don’t have any organic ones in my pantry, and it still tastes yummy). Add the rest of the vegetables, and salt and pepper to taste, and continue boiling on low. If more liquid is needed, add a little bit of cashew milk , enough to cook the veggies, and boil for about 5 minutes to cook veggies. Add the cashew milk to the broth. Thicken the soup slightly by using a potato masher to mash up some of the cauliflower bits and potatoes slightly, or mix 1 tbsp of cornstarch or potato flour in about 2 tbsp of cold water and pour into the hot soup. Mix, then add a pat of vegan or real butter, and presto – summer soup is ready to enjoy!

*You can substitute fresh peas and beans with a frozen veggie mix that includes peas, bean, carrots, lima beans, etc.)

Sari Huhtala is the publisher and editor of Alive and Fit Magazine. She has over 25 years experience in journalism, and is a mother of 3 adult children. She has spent over 20 years navigating a healthy path for her family, one health hack at a time, as a single mom feeding her kids healthy on a shoestring budget. She has over 15 years experience as a certified fitness specialist and personal trainer and 10 years experience as a reiki practitioner.

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