by Kathleen Keating

Recipes from Souper Heroes for organizations working for freedom, respect and compassion for animals. These organizations also support a vegetarian diet.

“The human-caused violence done to animals (in factory farms and slaughterhouses) has been normalized, either through habit or culture, so that it’s only the oddball who tries to see life also from the animals viewpoint who is considered abnormal.” Coleman McCarthy, Journalist, The Washington Post.

Karen Keaton is a Registered Nurse with a Master’s degree in Public Health. Her professional focus is on nutrition, weight loss and helping others achieve peace through compassionate living. She believes that when we make the right decisions based on our values and love, everything goes better in life.

Karen's Cauliflower Soup

1 head organic cauliflower, chopped                     
3 stalks organic celery
2 C raw organic sunflower seeds                      
1 small yellow onion, chopped
8 C vegetable broth                                            
3 cloves garlic, minced
1 T extra virgin olive oil

 In a large soup pot, sautÈ the onion, celery and garlic in the olive oil. Add 6 cups vegetable broth and about 2/3 of the cauliflower to the pot. Pour this into a blender (2 cups at a time) and blend. Return to pot. Put 2 cups of the remaining vegetable broth in the blender and add 1 cup of the sunflower seeds. Slowly add the remaining 1 cup of sunflower seeds while the blender is running. Add this mixture to the soup. Add the rest of the cauliflower to the soup pot and let simmer for about 15 mins.

Gary Lee is a social worker in California and the Volunteer Co-ordinator for Shambala Preserve - for big cats. The Roar Foundation and Shambala Preserve, founded by Tippi Hedren is ocated north of Los Angeles in Acton, California and open to visitors by reservation.

Roaring Good Pepper Soup

2 cups lentils
8 cups vegetable broth
1 cup diced carrots
1 cup broccoli flowerets
1 cup cauliflower
1/2 cup diced green pepper
1/2 cup diced yellow pepper
1/2 cup diced red pepper
1/4 tsp ginger
1/4 tsp caraway seed

Combine washed lentils in large pot with broth. Bring to a boil, then simmer for 1/2 hour. Add vegetables to broth and stir in seasoning. Simmer until vegetables and lentils just tender. Serves 8.