swanlogo2.jpg (2420 bytes)Red Soup with Miso

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Adapted from a similar recipe in Feeding the Whole Family by Cynthia Lair.

Beautiful, delicious, and easy to prepare. What could be better? Oh, I forgot to add HEALTHY!

  • 3 - 4 medium carrots (chop off the ends, scrub, no need to peel, chop into 1/2 " slices)
  • 2 medium size fresh beets (cut off tops, scrub, and peel only if skin is thick and tough, chop into pieces about the same size as the
  • 1 large fresh sweet red pepper (wash, remove stem and seeds, chop into pieces the same size as the other veggies)
  • 2 Tbsp. extra-virgin olive oil
  • 1 large sweet onion (peel and chop into small pieces)
  • 1- 3 cloves fresh garlic, minced or pressed
  • Rosemary (to taste - this is a strongly flavored herb) - I used just a scant teaspoon of the fresh herb
  • Oregano - 1 teaspoon dried or 1 Tbsp. fresh
  • 2 Bay leaves
  • 1-1/2 cup red lentils (rinse and drain)
  • 7 - 8 cups water or veggie stock
  • 2 - 3 Tbsp. brown miso (I use Eden brand, which I purchase in my regular grocery store in the refrigerated section with the *health foods*)
  • 3/4 cup water
  • Garnish: grated Asiago cheese


  • Heat oil in large soup pan; add onion and garlic, sauteing until soft but not brown. Add other chopped veggies and sauté a few minutes.
  • Chop fresh herbs until fine. Add water, herbs and bay leaves, and lentils to the soup pot.
  • Bring to a boil, then lower heat and simmer for 40-60 minutes until beets and other veggies are tender enough to puree.
  • Remove bay leaves, then carefully puree hot soup in small batches in blender.
  • Lastly, add miso to the additional water before blending it into the soup. Stir carefully to mix thoroughly and reheat slowly soup.
  • Add a small sprinkle of shredded cheese such as Asiago after ladling the soup into bowls.

Serve this with a loaf of whole grain bread, black olive tapenade, and a large green salad with additional red pears and walnuts. A great meal for a Friday night. Nothing else is needed except perhaps a glass of good wine to end the week. :-)


In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113


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