Recipe – Cannellini Bean and Spinach Soup

Cannellini Beans

Cannellini beans are white kidney beans with a mild, nutty flavor and smooth, tender texture. Also known as Italian white kidney beans they resemble kidney beans in size and shape, but are creamy off-white in color. Popular all over the world, cannellini beans are integral to the classic Mediterranean dishes, particularly Italian cuisine. It’s not surprising as few foods can compare in nutritional properties and the benefits that they can deliver to health.

The nutritional and healthful qualities of cannellini beans, as well as those of many other legumes, have been thoroughly investigated. Researchers have come to the conclusion that their rich insoluble fiber, protein, minerals, amino acids, and vitamins makes them a real “superfood.”

3.5 oz. of dry cannellini Contains
(% of daily value)
calcium 24% phosphorus 43%
iron 130% zinc 33%
manganese 78% potassium 38%

These beans are a very good source of several B-complex vitamins like folates, pyridoxine, thiamin (vitamin B1), pantothenic acid, riboflavin, and niacin. Most of these vitamins work as cofactors for the enzymes in carbohydrate, protein, and fat metabolism. Dry cannellini beans hold 388 μg (mcg) of folates (97% of daily value). Folate, along with vitamin B12, is one of the essential cofactors for DNA synthesis and cell division.

The U.S. Dietary Guidelines for Americans recommends eating about 3 cups of legumes per week. To meet the weekly Dietary Guidelines for legumes, eat half a cup of beans every day. Round out the meal by incorporating cannellini beans in salads, pasta dishes, spreads, and soups.

Sources:; beans

Recipe – Cozy Cannellini Bean and Spinach Soup


2 Tbs. olive oil, or water

½ medium red onion, finely chopped

1 large carrot, cut in small chunks

¾ tsp. salt

2 Tbs. flour of choice

1 cup unsweetened oat milk

3 cups vegetable broth

2 ½ tsp. Italian seasoning

1 ¼ tsp. garlic granules or powder

½ tsp. dried tarragon

2-15 oz. cans of cannellini beans, drained, rinsed

3 Tbs. nutritional yeast (optional)

1 packed cup baby spinach


In a large pot add olive oil or water, and onion. Cook for about 2 minutes, stirring often. Add carrot and salt, and stir. Cover pot and cook for 4-6 minutes. Stir flour into vegetables until coated. Gradually pour in milk while stirring. Add broth, seasonings, beans, and nutritional yeast. Bring to a boil, then lower to a simmer and stir in spinach to wilt. Serve soup with crackers, sourdough bread, pita bread, or flat bread.

Recipe – Creamy Vegetable Noodle Soup

Bell Pepper

The bell pepper (Capsicum annuum), often mistaken for a vegetable, is really a nutritious fruit with great health benefits. Bell peppers, or sweet peppers, are brightly hued and beautifully bell-shaped, ringing with high flavor and nutritional notes.

Bell peppers come in a rainbow of shades—green, red, white, yellow, orange, purple, brown, and even black. Powerful, disease-fighting phytochemicals called carotenoids give the bell pepper its vibrant colors. Members of the nightshade family, which includes eggplants, tomatoes, and chili peppers, bell peppers may be eaten at any stage of growth, though their vitamin and nutrient content peaks at full ripeness. These fruits are bursting with vitamins: a one-cup serving boasts 317 percent Daily Value (DV) of the antioxidant vitamin C—more than twice that of an orange! That same serving contains a host of vitamins, including 93 percent DV of vitamin A, 22 percent DV of vitamin B6, and 12 percent DV of vitamin E.

Bell peppers contain more than 30 different carotenoids, including beta-carotene and zeaxanthin, which have antioxidant and anti-inflammatory benefits. Reduced oxidative stress helps lower cancer risk. Increased consumption of a variety of fruits and vegetables rich in carotenoids is associated with long-term reduced risk of age-related macular degeneration. Eat bell peppers raw or gently cooked to maintain optimal health properties.

Creamy Vegetable Noodle Soup


1-2 Tbsp. olive oil, coconut oil, or water

1 medium yellow onion, diced

2 ribs celery, diced

3 carrots, diced

1 red bell pepper, seeded, diced

12 oz. baby red potatoes

3 cloves garlic, minced

2 tsp. dried oregano

1 tsp. dried rosemary

1 tsp. dried thyme

1 ¼ tsp. salt, or to taste

1 15-oz. can garbanzos, drained

2 cups unsweetened, unflavored dairy free milk of choice (save aside ½ cup)

½ cup cashews, blended in 1 ½ cups milk

4 cups low-sodium vegetable broth

2 Tbsp. nutritional yeast

8 oz. package pasta of choice


Cook pasta according to directions. Drain, set aside.

Heat oil or water in soup pot over medium heat. Add onion and celery; sauté until soft and translucent, about 5 minutes.

Add carrots, bell pepper, potatoes and garlic; sauté until starting to soften. Add oregano, rosemary, thyme and salt. Stir in garbanzos.

Pour in ½ cup milk, vegetable broth, and nutritional yeast. Stir. Bring to a boil. Then simmer until vegetables are tender. Add blended cashew/milk mixture; heat through. Adjust seasonings to taste. May use fresh herbs if available. Add desired amount of pasta to soup bowl. Ladle in soup.

Recipe – Vegetable Split-Pea Soup

The Carrot

It’s Good for You.

The carrot is a root vegetable first grown in Afghanistan around 900 AD. While it is known best for its orange color, it also comes in other hues, including purple, yellow, red, and white. Early carrots were purple or yellow, but the orange carrot was developed in Central Europe around the 15th or 16th century.

The carrot is a popular and versatile veggie. Its taste can vary slightly depending on the color, size, and where it’s grown. Sugar contained in carrots can give them a slightly sweet flavor, but they also can taste earthy or bitter.

One serving of carrots is a half cup and has:

  • 25 calories
  • 6 grams of carbohydrates
  • 2 grams of fiber
  • 3 grams of sugar
  • 5 grams of protein

Carrots are a great source of vitamins A, C, and K, as well as potassium, calcium, iron and fiber.

The carrot offers many health benefits. It is rich in beta-carotene which keeps our eyes healthy, protecting them from the sun and reducing the risk of cataracts and other eye problems. The yellow carrot contains lutein and has been found to help prevent macular degeneration.

Antioxidants have been proven to reduce the risk of developing cancer and the carrot contains two antioxidants: carotenoid and anthocyanin. Carotenoid gives the carrot its orange and yellow colors, while anthocyanin is responsible for its red and purple coloring.

These same antioxidants are also good for the heart and the potassium found in the carrot helps keep blood pressure in check. The fiber in a carrot helps maintain a healthy weight and also lowers the chance of heart disease.

WebMD by Angela Nelson (Medically Reviewed by Hansa D. Bhargava, MD on September 10, 2020)

Recipe – Vegetable Split-Pea Soup


2 quarts water

2 cups dried green split peas

1 stalk celery, coarsely chopped

1 large carrot, chopped

1 small onion, chopped

¼ tsp. ground thyme

1 whole bay leaf

Salt to taste

1 package golden George Washington Broth or 1 tsp. McKay’s Chicken-Style Seasoning


  1. Rinse peas thoroughly in fine strainer under cold water, picking out debris and any blemished peas. Prepare vegetable as directed.
  2. In large pan, combine all the above prepared ingredients and bring to a boil for 20 minutes. Cover and let simmer for an additional 30 minutes. Remove bay leaf before serving.

Recipe – Vegan Potato Soup


What do you think of when you hear the word potato? Some people immediately think “best food ever!” For me, it brings back memories of the root cellar where my grandma stored potatoes and other vegetables.

What fun it was to go into the root cellar with my grandma. Embracing the coolness as we opened the creaky old door. The earthy smell of dirt as we entered. Always watching out for that sneaky snake hanging out in there. The potatoes and vegetables were placed in the cellar after harvest and kept very well for long periods of time. The potatoes used in Bible times were probably stored in a similar way.

Potatoes come in all shapes and colors. There are many different types including Russet, also known as Idaho, Yukon Gold, White Katahdins, Red Bliss, and sweet potatoes … just to name a few.

Potatoes are vegetables which are high in fiber and a great source of vitamin C, vitamin B6, folate, potassium, magnesium and calcium.

There are many healthy, creative ways to cook potatoes including baked, steamed, boiled, air baked, grilled, twice baked, roasted, stir fried, and baked French fries. They are also good in soups, stews, and casseroles.

But be careful what you put on top of your potatoes. Many toppings are high in fat and calories. Fresh salsa and cashew cheese are healthy alternatives.

Potatoes can be used as a natural remedy for burns and rashes. Simply cut a raw potato and apply it to the irritated area. Welders use sliced potatoes to soothe their eyes from welding burns.

Remember the old saying, “An apple a day keeps the doctor away.” The same could be said of the potato!

Recipe – Vegan Potato Soup


6 medium potatoes, peeled and diced

3 carrots, peeled and diced

½ tsp. each: thyme, marjoram, rosemary

3 cups of water

Vegetable boullion cube

Place the above ingredients in a large pan.

Blend the following in a blender:

½ small zucchini squash

½ small yellow summer squash

1 small onion

4 cloves of garlic

1 cup of water

1 Tbsp. of olive oil


Add blended mixture to pan of potatoes and cook until potatoes and carrots are tender. Reduce temperature and add a 13.5 ounce can of coconut milk or cream. Add salt to taste.

Recipe – Cream of Asparagus Soup

Spring Spears

After months of cold temperatures asparagus starts the spring season at the top of the list as a delectable fresh green vegetable delicacy. Asparagus shoots are one of the most sought-after vegetables during the spring season.

Asparagus was first grown in Greece nearly 2,500 years ago. The name asparagus comes from the Greek asparagos, meaning shoot or sprout. A distant cousin of the onion, the distinguished asparagus is also a member of the lily family.

Asparagus spears can be green, white or purple. Sweet white asparagus, a favorite of Germans, is green asparagus but is grown underground, without access to sunlight which prevents photosynthesis, thus inhibiting production of chlorophyll. Purple asparagus changes to green with prolonged cooking.

During medieval times, raw asparagus tips were crushed and used to treat swelling and pain due to stings, wounds, and infections.

“One of the primary asparagus benefits is that it is an excellent source of glutathione, the ‘superhero of antioxidants,’ a deficiency of which is associated with increased heart disease, Alzheimer’s and cancer risk.

“Asparagus contains a significant amount of saponins. These naturally occurring plant glycosides have been shown to inhibit liver, gastric, and colon cancers as well as leukemia. Saponins are known to help regulate blood pressure as well.

“A 2006 study in the Journal of the Science of Food and Agriculture, found that saponins extracted from asparagus not only slowed the growth of cancer cells but actually induced death of cancer cells.”

Recipe – Cream of Asparagus Soup


1 Tbsp. plus 1 tsp. olive oil, divided

1 medium onion, diced

3 garlic cloves, minced

2 pounds fresh asparagus spears, cut into 1 ½ inch pieces (reserve 8 spears)

4-6 cups vegetable broth

1 cup russet potato, diced

½ cup raw cashews

1 ½ Tbsp. lemon juice

2 Tbsp. nutritional yeast

salt, to taste

coconut milk or other non-dairy milk, for serving

fresh chives, for serving


Sauté onion in 1 Tbsp. oil until soft and translucent, about 5 minutes.

Add garlic and all but 8 asparagus spears. Sauté until asparagus begins to soften (another 5 minutes).

Stir in 4 cups of broth, potato, and cashews.

Bring liquid to a boil. Lower heat; simmer for about 20 minutes until potato and asparagus are soft.

Transfer mixture to food processor in batches; blend until smooth.

Return mixture to pot. Thin with up to 2 cups of additional broth, if desired. Stir in lemon juice and nutritional yeast; season with salt. Reheat.

Coat bottom of skillet with remaining tsp. oil; add reserved asparagus spears and cook just until bright green and tender-crisp.

Ladle soup into bowls. Drizzle with non-dairy milk, sprinkle with chives; arrange asparagus spears on top. Serve!

Food for Life – Minestrone

Favorite Recipes from Staff and Friends of Steps to Life

“Children should be educated to habits of temperance, even while in their mother’s arms. Our tables should bear only the most wholesome food, free from every irritating substance. The appetite for liquor is encouraged by the preparation of food with condiments and spices. These cause a feverish state of the system, and drink is demanded to allay the irritation. On my frequent journeys across the continent, I do not patronize restaurants, dining-cars, or hotels, for the simple reason that I cannot eat the food there provided. The dishes are highly seasoned with salt and pepper, creating an almost intolerable thirst. During my last trip, the conductor of the sleeping-car kindly brought me a plate of rich vegetable soup. I tasted the apparently inviting dish, but found it so highly seasoned that I dared not eat it. The salt and pepper made my mouth smart, and I well knew that they would irritate and inflame the delicate coating of the stomach. I passed the tempting dish to another; for I dared not place such an abuse upon my digestive organs.” Review and Herald, November 6, 1883.

Milton-Freewater, Oregon, is home for Judi Knoefler, a homemaker and a fulltime beekeeper who cares for 1,900 bee hives with the help of her son, Matt, and husband, Melvin. A vegetarian since 1971, Judi collects vegetarian recipe books. She may be contacted by telephone at: 541-938-6122, or by e-mail at:

Recipe – Minestrone

1 Tablespoon olive oil
5 carrots, cut diagonally
2 stalks celery, sliced
1 onion, chopped
Sauté together 20 minutes.

5 small potatoes
4 cups tomatoes, fresh or canned, chopped
Cook 15 minutes.

1/4 cup salad macaroni or 1 cup cooked rice
1–2 cups cooked kidney beans
2 teaspoons beef style seasoning
1 teaspoon salt
1 teaspoon sweet basil
1 Tablespoon dry parsley

Cook 10 to 15 minutes, until macaroni is tender, or if using rice, heat and serve.

Do you have a favorite vegan recipe you are willing to share with LandMarks’ readers? Send it to us with a photo of you, if available, and a two or three line bio. We will consider all submissions. Send to the address below or by e-mail at:

LandMarks Recipes
Steps to Life Ministry
P.O. Box 782828
Wichita, KS 67278

Food for Life – Lentil Soup

“That blasts of January would blow you through and through” Shakespeare.

Let us read some hints from our Lord as to the remedies for weather like this.

“I will tell you a little about my experience with charcoal as a remedy. For some forms of indigestion, it is more efficacious than drugs. A little olive oil into which some of this powder has been stirred tends to cleanse and heal. I find it is excellent. Pulverized charcoal from eucalyptus wood we have used freely in cases of inflammation. . . .

“Always study and teach the use of the simplest remedies, and the special blessing of the Lord may be expected to follow the use of these means which are within the reach of the common people. . . .

“On Thursday, Sister Sara McEnterfer was called to see if she could do anything for Brother B’s little son, who is eighteen months old. For several days he has had a painful swelling on the knee, supposed to be from the bite of some poisonous insect. Pulverized charcoal, mixed with flaxseed, was placed upon the swelling, and this poultice gave relief at once. The child had screamed with pain all night, but when this was applied, he slept. Today she has been to see the little one twice. She opened the swelling in two places, and a large amount of yellow matter and blood was discharged freely. The child was relieved of its great suffering. We thank the Lord that we may become intelligent in using the simple things within our reach to alleviate pain and successfully remove its cause.

“When Hezekiah was sick, the prophet of God brought him the message that he should die. The king cried to the Lord, and the Lord heard him, and sent the promise that fifteen years should be added to his life. One word from God, one touch of the divine finger, would have been enough to cure Hezekiah instantly. But instead, he was given directions to make a poultice of figs, and lay it upon the part affected. This was done, and Hezekiah was restored to health. It would be well to treasure this prescription which the Lord ordered to be used, more than we do.

“I am very sorry to learn that Sister C is not well. I cannot advise any remedy for her cough better than eucalyptus and honey. Into a tumbler of honey put a few drops of the eucalyptus, stir it up well, and take whenever the cough comes on. I have had considerable trouble with my throat, but whenever I use this I overcome the difficulty very quickly. I have to use it only a few times, and the cough is removed. If you will use this prescription, you may be your own physician. If the first trial does not effect a cure, try it again. The best time to take it is before retiring.…” Selected Messages, Book 2, 298–301.

January Recipe – Lentil Soup

2 tablespoons distilled water 

1 large onion, chopped 

2 cloves fresh garlic, minced 

1-1/2 cups lentils

3 quarts of water

1 large carrot, finely cut

1 stalk of celery, finely cut

1 large potato, diced

1 cup tomato sauce

1/2 cup cooked rice

1 teaspoon sea salt

Place distilled water into a soup pot, and gently sauté the onion and garlic for two minutes. Stir continually. Wash and rinse lentils and add them to the soup pot. Add the water, cut vegetables, and the rest of the ingredients with the exception of the salt and rice. Bring to a boil. Reduce the heat to low, and cook slowly for about one hour. Add the sea salt and let soup simmer a short while longer. Add cooked rice. Serve.

Food for Life – Green Pea Soup

“Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These foods, prepared in as simple and natural a manner as possible, are the most healthful and nourishing. They impart a strength, a power of endurance, and a vigor of intellect, that are not afforded by a more complex and stimulating diet.

“But not all foods, wholesome in themselves, are equally suited to our needs under all circumstances. Care should be taken in the selection of food. Our diet should be suited to the season, to the climate in which we live, and to the occupation we follow. Some foods that are adapted for use at one season or in one climate are not suited to another. So there are different foods best suited for persons in different occupations. Often food that can be used with benefit by those engaged in hard physical labor is unsuitable for persons who follow sedentary pursuits. God has given us an ample variety of healthful foods, and each person should choose from it the things that experience and sound judgment prove to be best suited to his own necessities. . . .

“Persons who have accustomed themselves to a rich, highly stimulating diet, have an unnatural taste, and they can not at once relish food that is plain and simple. It will take time for the taste to become natural, and for the stomach to recover from the abuse it has suffered. But those who persevere in the use of wholesome food will, after a time, find it palatable. Its delicate and delicious flavors will be appreciated, and it will be eaten with greater enjoyment than can be derived from unwholesome dainties. And the stomach, in a healthy condition, neither fevered nor overtaxed, can readily perform its task.” Life and Health, July 1, 1905.

Recipe Green Pea Soup

6 cups boiling water

32 oz package frozen green peas

1 medium onion, finely chopped

1 teaspoon garlic powder

2 teaspoons salt (optional)

1 1/2 cups water

3/4 cup raw cashews

Add peas, onion, and seasonings to boiling water. Return to boiling and cook for 2 minutes. Blend cashews in 1 1/2 cups water until very smooth. Blend cooked peas and onion (with water) until creamy. Stir the blended cashews and pea mixture together. Serve immediately.

Happy Cooking!

Submitted by Anna Schultz

A member of the LandMarks editorial staff, Anna Schultz enjoys cooking and trying new recipes in her home near Sedalia, Colorado. She may be contacted by e-mail at:

Food for Life – Spinach Soup & Avocado and Carrot Salad

“The Lord will teach many in all parts of the world to combine fruits, grains, and vegetables into foods that will sustain life and will not bring disease. Those who have never seen the recipes for making the health foods now on the market, will work intelligently, experimenting with the food productions of the earth, and will be given light regarding the use of these productions. The Lord will show them what to do. He who gives skill and understanding to His people in one part of the world will give skill and understanding to His people in other parts of the world. It is His design that the food treasures of each country shall be so prepared that they can be used in the countries for which they are suited. As God gave manna from heaven to sustain the children of Israel, so He will now give His people in different places skill and wisdom to use the productions of these countries in preparing foods to take the place of meat.” Counsels on Diet and Foods, 96.

Spinach Soup

2 bundles spinach

1 large potato

1 large onion

2 cups water

1 teaspoon oil

1 teaspoon salt

1 teaspoon flour

1 cup coconut milk

Cook potato and onion in salted water. Wash spinach thoroughly, strip it, chop fine, and steam. Mash potato and onion, return to water in which they cooked and add spinach and oil. Mix flour with a little of the milk, add to soup with remainder of the milk. Stir and bring to boil. Serves 4.

Avocado and Carrot Salad

1 ripe avocado pear

1/4 of a big cabbage, shredded

2 teaspoons mayonnaise

1/4 teaspoon salt

2 big carrots

2 teaspoons lime juice

Wash and pare or scrape carrots. Shred finely; mix with salt. Put in small dish and cover. Using a sharp-pointed knife, cut off the top of the avocado. Next, cut ring after ring around the seed until the entire fruit is in 1-inch rings. Remove the slices from the seed very carefully and remove the skin from each slice, making sure the ring does not break. Brush rings with lime juice. Arrange the cabbage on a flat, oval dish to form a green bed. Arrange the avocado rings on the bed. Fill each ring with grated carrots. Garnish with a dab of mayonnaise on the top of the carrots.

Submitted by Yinka Atolagbe

Marian Oluyinka Atolagbe has been a Behavioral Science teacher for 18 years. With a deep interest in healthful lifestyle and sharing, she took training in medical missionary work at Life Abundant Missionary School (Eatonville, Washington), Steps to Life Bible School (Wichita, Kansas), and spent several months observing the work at Uchee Pines Institute (Seale, Alabama). She has conducted several health seminars/vegetarian-cooking classes and started a bakery and healthful store in Nigeria, West Africa. Currently, she lives in Frederick, Maryland, while taking college classes toward an Allied Health Associate degree.

Recipe – “Curried” Vegetable Soup

Recipe – “Curried” Vegetable Soup

1 medium onion, chopped

3 cloves garlic, minced

2 Tbsp. olive oil

1 can coconut milk

6 cups water

2 tsp. ground cumin

1 tsp. anise seed, ground or whole

1 tsp. ground ginger

1 tsp. coriander

1 Tbsp. onion powder

½ tsp. garlic powder

1 tsp. turmeric

¼ tsp. cayenne (or to taste)

2 Tbsp nutritional yeast flakes

2 tsp. salt

6 cups Californis Blend Frozen Vegetables, or other vegetables of choice

Directions: Sauté onion and garlic in olive oil until lightly browned. Add remaining ingredients and cook until vegetables are slightly tender, but still bright in color. Serve “as is” or over cooked brown rice or noodles.