Roasted Pumpkin Soup with Tarragon (Dairy Free with Vegan Option)

Fall is here!  The pumpkin are in plenty this year.  We have been looking how they decorate our road side stand.  So what to do with all those pumpkins?  Here is another great pumpkin soup recipe.  I love the hint of tarragon.   If you have the time, take the seeds and roast them as well.   They make a great topping.

Ingredients

• 1 medium size pumpkin roasted*
• 1 diced onion
• 1 tablespoons olive oil or grass fed butter
• 3-4 cloves minced or roast garlic
• 1 tablespoon maple syrup or honey
• 4 cups vegetable, bone or chicken broth
• 1/2 cup coconut cream
• 3 tablespoons chopped tarragon
• 1 teaspoon sea salt or to taste
• cayenne to taste
• black pepper to taste

Directions

1. Roast pumpkin and garlic in oven (see directions below)
2. In a large pot add onion and oil.  Saute for 5 minuets until soft.
3. Add tarragon and fry for another minute.
4. Add all remaining ingredients and cook for 5-10 minutes.
5. Puree until smooth.
6. Serve with tarragon and roasted maple cinnamon pumpkin seeds

* to roast a pumpkin simply poke holes in the pumpkin with a knife.  Place in a oven safe dish and roast at 400F for 45-minutes to 1 hour or until soft.

Happy Thanksgiving!

Simple White Bean Soup (with Vegan Option)

Although it is summer, today was rather raining and it felt like a soup day.  This recipe took little time to prepare and was very satisfying.  I am certain most types of cooked beans would also work well with this soup.

Ingredients

• 1 diced onion
• 1 tablespoon olive oil, ghee or grass fed butter
• 3 minced garlic
• 1 1/2 cups cooked navy, white beans or other beans
• 2 shredded carrots
• 4 cups bone, chicken, or vegetable broth
• 1 teaspoon dried parsley or 1/4 cup fresh
• 2 teaspoons fresh minced chives
• 1 teaspoon thyme or 1/4 cup fresh thyme
• 1/4 teaspoon cayenne pepper
• sea salt and pepper to taste
• 1 shredded zucchini

Directions

1. In a large pot heat oil. Cook onion until clear and soft (3 minutes,) add garlic and cook another minute. 
2. Add all remaining ingredients except zucchini and cook until carrots are tender.
3. Add zucchini and cook another 2-3 minutes.
4. Serve.

Nut Butter, Lentil Soup (Dairy, Gluten, Grain and Free)

If you haven't already noticed.  I love soup.  Fall is such a great time to make soup as there are lots of vegetables ready and the weather is getting cooler.  This soup did not disappoint.  It has lots of flavour!

Ingredients

• 1 diced onion
• 1/2 tablespoon olive oil
• 2 minced cloves garlic
• 1-2 teaspoon miced fresh garlic
• 5 cups vegetable or bone broth
• 1/2 cup red lentils
• 1 cup chopped kale
• 1/4 cup coconut milk
• 2 diced carrots
• 1/2 cup almond or peanut butter
• 1/3 cup tomato paste
• 2 bay leaves
• sea salt, cayenne and pepper to taste
• 1/2 juiced lemon

Directions

1. In a large pot heat oil. Cook onion until clear and soft (3 minutes,) add garlic and cook another minute. 
2. Add all remaining ingredients except lemon.
3. Bring to a boil and then simmer for 15-20 minutes or until carrots are tender.
4. Remove bay leaves
5. Add lemon juice and puree or leave as is.
6. Serve

Roasted Vegetable Soup (Dairy, Gluten and Grain Free)

Our oldest daughter had a big bike fall at the end of this summer.  It caused a lot of damage to her mouth. She lost control down a steep hill, ran her bike into a tree and then scraped her face along the tree trunk.  I won't go into too many yucky details but basically she required some plastic surgery in her mouth and will eventually need some dental work to replace some adult teeth :(  We are thankful it was only her mouth that was affected and not her head, neck or back.

In light of this accident, she has had difficulty eating and has been on soft foods for two weeks already.  It has been a little challenging over here creating food for her, our little guy who has started solids and then the rest of us.  As much as possible, I have been trying to make something we can all enjoy.

This soup was simple to create, tasty and worked for the baby, our oldest, and the rest of us "regular" eaters.  I have since made this soup on numerous occasions, using whatever vegetables I have ready in the garden or in the fridge.

Ingredients

• 2 onions chopped into eighths
• 3-4 cloves of garlic
• 4 chopped carrots
• 1 diced zucchini
• 1 cup diced eggplant
• 1/2 a chopped cabbage
• 1 diced sweet potato
• 1 cup diced mushrooms
• 1-2 cups chopped kale
• olive oil
• 4 cups vegetable or bone broth
• sea salt and pepper to taste
• water (if needed)

Directions

1. Preheat oven to 400 F.
2. In two 9 x 13 pans, distribute chopped vegetables, except the kale.
3. Drizzle the vegetables with some oil, salt and pepper.
4. Stir vegetables to fully coat.
5. Roast in oven for 15 minutes.
6. Add chopped kale, stir together and roast for another 10 minutes or until vegetables are soft and browned.
7. Puree vegetables until smooth.  Add to a medium size pot.
8. Add broth and any water if wanting to thin soup.
9. Heat until boiling, stirring frequently.
10. Serve.

Zucchini, Sausage, Tomato Garden Stew (Gluten Free)

Although it is summer, I enjoy this stew now and in the cooler seasons.  It is a great blend of garden vegetables and herbs.  I don't use a broth as I find the sausage, spices and herbs add lots of flavour. This is a quick stew to make on the stove but can also be combined into the crock pot for about 4 hours on high.

Ingredients (serves 6-8)

• 1 pound organic, gluten free sausage chopped
• 1/2 tablespoons olive oil
• 1 diced onion
• 3 cloves minced garlic
• 1 cup diced tomatoes
• 1 jar tomato puree (or more diced tomatoes)
• 1-2 cups water (depending on desired consistency and freshness of tomatoes)
• 2 cups diced zucchini (green or yellow)
• 4 diced carrots
• 2 cups chopped spinach or kale
• 1 teaspoon sea salt
• 1 teaspoon ground pepper
• 1/2 teaspoon cayenne pepper
• 2 bay leaves
• 1/4 cup fresh shredded basil
• 1/3 cup fresh shredded cilantro

Directions

1. In a large pot heat oil.  Fry onion until clear and soft (3 minutes,) add garlic and sausage.  
2. Continue to stir and fry until sausage is browned.
3. Add tomatoes, puree, water, zucchini, carrots, kale, salt, pepper, cayenne and bay leaves.
4. Bring to a boil and then simmer for 15 minutes or until carrots are tender.
5. Add basil and cilantro.  Cook another 3-5 minutes.
6. Remove bay leaves.
7. Serve.

Cheeseburger or Hamburger Soup with Dairy Free Option

I can certainly not take credit for this recipe.  This is my very slight adaption of Kelly Broyzna's Dairy-Free Cheeseburger Soup from the The Spunky Coconut.  Do check our her many delicious recipes.

I have made this recipe about five times since I first discovered it in December.  It is so delicious and a definite family favourite. The added cheese is not needed, but I will admit I have a little weakness for cheese in my tomato soup.  This recipe is easy to make and very filling.  With a lot of lettuce and cilantro on top it definitely eats like a complete meal.

I normally add a lot more lettuce on top of my soup 

but didn't want it to take away from the soup.

Ingredients (serves 4-6)

• 1 diced onion
• 1 tablespoon olive oil
• 3 cloves minced garlic
• 1 pound grass-fed ground beef
• 2 cups tomato purée or tomato sauce
• 3 cups broth, chicken, beef, or vegetable
• 1 1/2 cups raw unsalted cashews (*soaked for an hour and then rinsed)
• 1/4 cup tomato paste
• 1 teaspoon sea salt
• pepper to taste
• pinch of cayenne 
• 1/4 cup chopped cilantro or basil depending on preference
• shredded cheese 
• shredded spinach

Directions

1. In a large pot over add olive oil and onion.  Fry for 3-5 minutes until soft.  
2. Add garlic and ground beef.
3. Stir occasionally, breaking up the beef, and cook until the meat is no longer pink, and the onions are tender.
4. Add the tomato puree and increase the heat to medium.
5. In a blender add the broth, cashews, tomato paste, and salt and puree until completely smooth.
6. Pour the puree into the pot, and bring to a boil and turn down to simmer for 3-5 minutes.
7. Stir in the cilantro and serve.
8. Add shredded cheese, lettuce and cilantro/basil on top.
9. Enjoy.

Cabbage, Beef and Tomato Stew (Gluten and MSG Free)

There is nothing like a stew on a cold day.  This cabbage stew is definitely a comfort food for me.  It is very easy to make and tastes great as leftovers as well.  I prefer to use my own stock/broth as I am sure it is MSG free, but there may be a few other brands out there. We like it with okra, but you could add in peppers, potatoes or many other favourite vegetables. Cabbage and tomatoes are in abundance right now making this a great fall recipe.
I hope you enjoy this as much as we do!

Ingredients

• 1/2 tablespoon olive oil
• 1 pound stewing or ground beef
• 1 diced onion
• 2 cloves minced garlic
• 2 cups diced tomatoes (or 1 cup diced with 1 cup tomato puree)
• 1/2 large diced cabbage 
• 4 cups homemade or MSG free broth
• 3 diced carrots
• 3 stalks diced celery
• 1 cup diced okra (optional)
• sea salt and pepper to taste
• handful fresh parsley

Directions

1. In a large pot or dutch oven heat oil and fry onions for 3 minutes.
2. Add garlic and beef and cook until beef is brown.
3. Add all remaining ingredients (except parsley.)
4. Bring to boil then turn to low and simmer 45 minutes.
5. Add parsley and cook another 5 minutes.
6. Serve.

Coconut, Shrimp and Okra Soup (Dairy, Gluten and MSG Free)

I love this soup.  It has such a fresh taste, a hint of heat and includes one of my favourite vegetables, okra.  Okra is an excellent source of vitamin C and K.  Okra also has a lot of fiber and folate, making it a great pregnancy food as well.  (No I am not pregnant!)

Ingredients

• 1 diced onion
• 1 tablespoon olive oil
• 3 cloves minced garlic
• 1 teaspoon curry powder
• 4 cups water
• sea salt to taste
• pepper to taste
• cayenne pepper to taste
• 1 1/2 cups diced tomatoes (could use canned tomatoes as well)
• 1 diced bell pepper
• 1 minced jalapeno pepper (or to taste)
• 2 cups diced okra
• 1 lime juiced or 1 tablespoon lemon juice
• 1 can coconut milk
• 1 1/2 -2 cups cooked shrimp
• 1/3 cup chopped fresh cilantro

Directions

1. In a large pot saute onions in olive oil until soft (3-5 minutes.)  Add garlic and curry, continue to saute for another minute.
2. Add water, salt, pepper, tomatoes, bell pepper, jalapeno pepper and okra.  Bring to a boil and then simmer for 15-20 minutes.  
3. Add lime juice, coconut milk, shrimp and cilantro.  Simmer for anther 5 minutes.

Sweet Potato and Pear Soup (Dairy, Gluten and Grain Free)

This is one of my favourite soup recipes.  I make it all the time and continually get requests for the recipe.  I definitely can't take credit for it, as it is my adaptation of Vegan Sweet Potato and Pear Holiday Soup  by Oh She Glows.  Angela has some excellent vegan recipes on her website, do check it out and definitely try this soup.

Ingredients

• 1 tablespoon olive oil
• 1 diced onion
• 1 teaspoon thyme
• 1 teaspoon paprika
• 1/4 teaspoon cayenne pepper
• 2 diced stalks of celery
• 2 diced carrots
• 2 peeled and diced sweet potatoes
• 2 diced ripe pears
• 3 cups chicken broth or vegetable broth if vegan
• 1/2 cup coconut milk
• 1 juiced lime
• sea salt to taste

Directions

1. In a large pan heat oil and fry onions for 3-5 minutes or until clear.
2. Add thyme, paprika and cayenne.  Heat and stir for 30 seconds.  
3. Add celery, carrots, sweet potatoes, pears and broth.
4. Bring to a boil and the simmer until vegetables are tender.
5. Add coconut milk, lime and salt.  
6. Cook for another 2-3 minutes.
7. Puree soup in a blender or with immersion blender until smooth.  If soup is too thick just add a little water or more coconut milk if you prefer.
8. Enjoy!

Curry, Carrot and Caramelized Onion Soup (Dairy, Gluten and Grain)

I was in the mood for soup but wanted to make something different.  I was reminded of a soup my mom made us.  I love using Indian spices as they not only taste great, but also have excellent detoxifying properties.

Ingredients

• 2 diced onions
• 2 tablespoon olive oil
• pinch of sea salt
• 5-6 diced carrots
• 1/2 cup diced celery
• 1 cored and diced apple
• 1 1/2 teaspoon curry powder
• 1/2 teaspoon turmeric
• 1 teaspoon coriander
• 5 cups home-made chicken or vegetable broth
• cayenne pepper to taste
• sea salt to taste

Directions

1. In a pan heat oil then add sliced onions and a pinch of sea salt.
2. Let onions fry on in pan and stir on occasion to release onions from sticking to pan. Continue to fry onions until clear, brown and at desired texture.  Usually takes 5-7 minutes.
3. Add carrots, celery, apple, curry and turmeric.  Fry and coat for 1 minute bringing out flavours.
4. Add broth, salt and cayenne.  Bring to a boil.
5. Simmer for 15-20 minutes or until carrots are soft.
6. Puree until smooth.
7. Serve.

Beef Stew -One Pot Meal (Gluten and Grain Free)

My husband loves a good one pot meal and I like the ease of making them.  It is a wonderful meal on a cold winter day and is a great way for using up vegetables that are getting close to expiring. This stew can be made ahead of time and just reheated when desired.

Ingredients

• 1/2 tablespoon olive oil
• 1 diced onion
• 2-3 minced garlic cloves
• 1 pound stewing beef
• 4-5 diced carrots
• 2-3 diced parsnips
• 1 pound diced mushrooms
• 1 can diced tomatoes with juice
• 1 handful fresh parsley
• 2 bay leaves
• salt and pepper to taste
• 1 tablespoon Montreal steak spice
• 1-2 cups broth or water

Directions

1. Preheat oven to 350 F.
2. In a dutch oven heat oil and fry onion until fragrant.  Add garlic and fry another minute.
3. Add beef and give cook just until browned on the outside stirring continually.
4. Add all additional ingredients and place pot in oven.
5. Cook for approximately 60 minutes or until vegetables are tender.

Split Pea and Bacon Soup (Dairy, Gluten and Grain Free)

The weather is cooling and soup season is upon us.  I hadn't made a pea soup in a while.  This soup was relatively easy to make and tastes good pureed smooth or left more as a stew.

Ingredients

• 3 cups dried split peas
• 1 cup chicken broth
• 5 cups water or use more broth for water
• 6 strips nitrite free bacon cut into bite size pieces
• 2 diced carrots
• 2 diced celery stalks
• 1 teaspoon sea salt
• 1 teaspoon black pepper
• 1 teaspoon dried rosemary
• 1 diced onion
• 2 minced garlic
• olive oil for frying

Directions

1. Heat oil in a frying pan and cook onion for 3-5 minutes until soft.  Add garlic and cook another minute.
2. In a large pot add all ingredients including the onion and garlic.  Bring to a boil and then simmer for approximately 45 minutes or until peas are soft.  Be sure to stir frequently.
3. Serve can be pureed or left as is and served.
4. Soup will thicken as it cools and you may want to add additional water.

Simple Roasted Tomato Soup (Dairy, Gluten/Grain and Sugar Free)

The weather is starting to get cooler and I am thinking more and more about soups.  We have a lot of tomatoes in the garden right now which are ripening quicker than we are eating them.  Tomato soup is a great way to use up a lot of them. This is a really simple, quick and super tasty recipe.  I made it at night and couldn't stop sampling.  If you want a rich tasting tomato soup I would omit the broth but if you want it to go a little farther you may want to add it in.

Ingredients (serves 3-4)

• 10-15 fresh ripe tomatoes cut into quarters
• 3 sliced onions
• 3-4 cloves garlic sliced in half
• 2 tablespoons olive oil
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• handful fresh basil
• 1 cup vegetable or chicken broth (optional-will make soup thinner)

Directions

1. Preheat oven to 400 F.
2. In a large bowl combine tomatoes, onions, garlic, oil, sea salt and pepper.  Toss together to fully coat.
3. Place mixed tomatoes onto a baking sheet and roast for 35 minutes or until edges of tomatoes are just starting to get dark.  Make sure you don't burn your ingredients.
4. Place tomatoes etc. into a pot.  Add basil and broth if using and puree until smooth.
5. If using broth, heat to desired temperature and serve.

Leek, Bacon and Mushroom Stew (Dairy and Gluten Free)

Bacon is one of those foods we Canadians do love.  I do recommend that you read your bacon labels.  Pre-packaged bacon can contain a lot of preservatives and additives that make it not so desirable for your body.  Bacon is however what makes this recipe is extremely delicious, addictive and filling.  I do suggest you eat it will some raw vegetables on the side, as it is such a heavy meal.  I hope you enjoy it as much as we do.

Ingredients (serves 4-6)

• 1 cup cashews
• 1 cup water
• 3 chopped and washed leeks (white and light green parts only)
• 6 strips of chopped bacon
• 3 large portabella mushrooms
• 2 cups chicken broth (vegetable broth and even just water may work)

Directions

1. Soak cashews in 1 cup water for at least 5 minutes and then puree until smooth.
2. In a large pot heat bacon, leeks and mushrooms on medium to low heat and sauté until leeks are soft (3-5 minutes.)
3. Add puréed cashews and chicken broth.
4. Simmer for another 10-15 minutes.

Squash and Coconut Soup (Dairy, Gluten/Grain and Refined Sugar Free)

This is soup is a favourite of mine.  It is easy to make and I love the flavour combinations.  I like to use a roasted squash but I am sure canned squash would work as well.  My favourite is a Kabocha squash (Japanese pumpkin) as it has a smooth texture and is one of the sweetest.  I have used a butternut squash as well with excellent results.

Ingredients

• 1 tablespoon olive oil
• 1 diced red onion
• 1 roasted squash* (approximately 2-2.5 cups)
• 2 carrots
• 2 peeled and diced pears
• 4 cups chicken or vegetable broth
• 1/2 cup coconut milk/cream

Directions

1. In a medium size pot heat oil.
2. Cook onions until translucent (approximately 5 minutes.)
3. Add carrots, broth, pears and coconut milk.
4. Cook approximately 12-15 minutes until carrots are tender.
5. Add squash and cook another 5 minutes until fully heated.
6. Using a blender, purée until smooth. 

* to roast a squash simply poke holes in  squash with a knife.  Place in a oven safe dish and roast at 400F for 1 hour.

Mulligatawny Soup (Dairy and Gluten/Grain Free)

Mulligatawny, which mean pepper water, is a traditional Indian soup using a combination of spices.  There are many different ways to make this soup.  I used garam masala as my base spice but I have seen other versions using curry instead.  This recipe was a hit with my family and was a great way to use some left over Christmas turkey.

Ingredients

• 1 tablespoon olive oil 
• 1 cup chopped onion
• 3 minced cloves garlic 
• 1 1/2  tablespoons garam masala 
• 1 1/2 teaspoons ground coriander
• 1 teaspoon turmeric
• 1 1/2 teaspoon curry powder
• 1/2 teaspoon black pepper
• 1/2 teaspoon cayenne pepper (or to taste)
• 8 cups chicken or vegetable broth (or combination of water/broth)
• 2 bay leaves
• 2 cups dried red lentils
• 2 1/2 cups chopped cooked chicken or turkey
• 1 cup coconut milk
• juice from 1/2 a lemon or 1 lime

Directions

1. In a large pot heat oil.  Cook onion for 3-5 minutes.  Add garlic and spices.  On a low to medium heat and while stirring cook spices (except bay leaves) for 2-3 minutes to bring out their flavours.
2. Add broth, bay leaves, lentils, and chicken.
3. Bring to a boil and add coconut milk.
4. Cook on for approximately 20 minutes until lentils are tender and flavours are blended.
5. Enjoy!

Home-made Chicken Broth in the Crock Pot (Gluten and MSG Free)

I do like to make my own bone broths or stocks as most store bought brands contain MSG.  For more on MSG and it hidden names, please read my post: MSG, I Found You.

A bone broth has a lot of benefit for our bodies.  There are a lot of nutrients in the bones which are vital in promoting a healthy digestive system.  Bone broth is an excellent support for our adrenal glands, teeth and circulatory system.  I love this recipe as it is just cooks all day in the crock pot. The longer the bones are cooked the more nutrients are expressed and thus the better the broth becomes for your own health.

You could make this recipe on the stove as well, I would just let it simmer in a large pot for a few hours.  I use this broth for soup, casseroles, risotto, sauces, pot pie and stir fry.

Ingredients

• 1 chicken carcass or chicken bones
• 1 diced onion
• 3 cloves sliced garlic
• 3-4 chopped carrots
• 2 chopped celeriac bulbs or 3-4 stalks celery
• 1/4 cup chopped basil leaves
• 1 teaspoon parsley
• 1 teaspoon pepper
• 2 bay leaves
• 1/2 tablespoon apple cider vinegar (to help bring out the calcium)
• water
• sea salt to taste (add near the end*)

*salt can inhibit the flavours to come out of the bones so it is best to add it near the end of the cooking time

Directions

1. Place all ingredients in a crock pot, putting in enough water to cover the carcass.
2. Let broth cook 8-10 hours on medium.

Onion Soup (Dairy, Gluten and MSG Free)

I have always loved onion soup, but have never attempted to make my own. I was intimidated as I know most onion soups have MSG from the broth to enhance their flavour. However, it is cold and runny nose season and onions have such great immune boosting properties I thought I would give it a try.

In my opinion, onions should be a super food as they have anti-bacterial and anti-fungal properties.   This vegetable also has strong antioxidants which help fight off cancer.  On one final note, as you may have learned in some my earlier posts; How Healthy Is It? or Pesticides, Produce and Problems, onions are very low in pesticides.

Ingredients

• 1 tablespoon olive oil
• 4 cups broth* (I used combination of organic vegetable and home-made chicken broth)
• 4 sliced onions or 4 cups (I used red onions)
• 1/2 cup red wine (use more broth for strict GAPS OR Paleo diet)
• 1 teaspoon black pepper
• 3 drops liquid stevia
• Daiya cheese (optional)

Directions

1. In a large pot fry onions and oil for 5-10 minutes until onions are soft.
2. Place all remaining ingredients (except cheese) in into the pot.  
3. Bring to a boil and then let simmer for 50 minutes.
4. I added some Daiya cheese to the girls soup bowls and broiled on high for 3-4 minutes.

* Do check your broth ingredients for MSG and its hidden forms

Ham, Lentil and Kale Soup (Diary and Grain/Gluten Free)

Now that the colder weather is approaching, my body is craving soups and stews.  I had a ham bone in the freezer and bought some lentils so this is what came of them.  This is definitely a hearty soup or is it a stew?  I am not quite sure of the difference other than I believe a stew comprises of actually "stewing" the meat.  So whatever this is, it was yummy and didn't last long.  I actually had some for a morning snack.

Ingredients (serves approximately 4-6 people)

• 1 ham bone 
• 6 cups water
• 1 1/2 cup lentils
• 3 chopped carrots
• 2 cups chopped kale
• 1 chopped small onion
• 1 teaspoon sea salt
• 1/2 teaspoon cayenne 
• 3 bay leaves
• 1 teaspoon coriander

Directions

1. In a large pot place bone with water and bring to a boil.  Simmer for 30 minutes.  
2. Add all other ingredients and cook for another 45 minutes.
3. Remove bone and cut off any leftover meat and add to soup.
4. Remove bay leaves.
5. Enjoy

Tomato Sauce (Vegan, Dairy and Gluten Free)

There are so many ways to make a tomato sauce.  This is my version, which has lots of flavour and lots of vegetables.  I like to chop the onion, garlic, carrots, zuchinni, mushrooms and peppers in a food processor to make them small. I have made it as a vegetarian dish, but it does taste great with some added chicken or beef.  Enjoy this sauce just on its own or add to pasta, chilli, beans and or casseroles.
Many recipes include sugar to "balance" the acidity of the tomatoes, I find the grated carrots work just as well.
This recipe also works well in the crock pot.

Ingredients

• 1 tablespoon olive oil
• 1 chopped onion
• 2 cloves minced garlic
• 5-6 tomatoes puréed or 1 jar puréed tomatoes (24oz)
• 1 jar/can tomato paste
• 2 large chopped tomatoes
• 2 grated carrots
• 1 finely chopped zuchinni
• 1 finely chopped pepper
• 5-10 finely chopped mushrooms
• 1 teaspoon sea salt
• 1 tablespoon dried oregano
• 1/4 cup chopped basil

Directions

1. In a large pot heat oil and fry onions until clear.
2. Add garlic and fry until fragrant (1-2 minutes.)
3. Add all other ingredients and simmer for 1-2 hours or until it reaches desired taste and consistency.