In this Satvic Movement video, Subah Saraf shares three detox soup recipes designed for grain‑free, plant‑based meals that can replace a grain dish or a salad. She explains her motivation for creating healthy, satisfying soups year‑round and demonstrates each recipe step‑by‑step. The first soup is a creamy pumpkin soup made with home‑prepared raw coconut milk, steamed pumpkin, rosemary and thyme, topped with lightly steamed seasonal vegetables. The second is a green papaya soup that uses steamed unripe papaya, coconut milk, water, and a dry‑roasted blend of lemongrass, coriander seeds, ginger and green chili, finished with fresh coriander. The third is a raw avocado‑tomato soup that requires no cooking; all ingredients—including tomatoes, carrot juice, avocado, coconut milk, herbs and lemon—are blended into a cold, nutrient‑dense soup and served with raw toppings like bell peppers, coconut, coriander and pumpkin seeds. Throughout, Subah emphasizes Satvic principles: using raw coconut milk to avoid cholesterol‑forming heating, favoring herbs over heat‑inducing spices, and choosing seasonal vegetables. The video ends with a call‑to‑action for viewers to comment on which soup they’d try.
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I love soups, and I love having them all year round, whether it's summer or it's winter, whether it's day or it's night. Although when I started following this lifestyle, there weren't many options available to me. So I went to my kitchen and I started experimenting, trying to come up with soups that were both very, very healthy yet really satisfying to your taste buds. And fortunately, I did come up with 3 really nice soup recipes that I'm going to be sharing with you in this video.
So when can you have a soup?
You can either have a soup as a substitute for your grain meal if you're looking to have something light, or if you're looking to go grain-free for a day. Or every once in a while, you can replace your salad with a soup. Okay, so let's start with the recipes.
The first soup we're going to make is the creamy pumpkin soup. This is our best recipe till now. The ingredients that you'll need are 3 cups of coconut milk. Always make sure that you make your coconut milk at home. I've given the method in the description below. Half a kilo of red pumpkin, 1 sprig of rosemary, 2 tablespoons of thyme, 1 tablespoon of salt, and half a small First, chop your pumpkin. Remember to leave the skin on. Once that's done, add it to a steamer and let it steam for about 10 to 15 minutes or until it's soft. Then transfer your pumpkin to a blender along with the rest of the ingredients. Blend everything till it's smooth. Notice how we are only cooking the pumpkin and not the coconut milk. Now coconut in its raw natural form is wholesome, but heating it converts it into cholesterol which causes all these diseases in your body. It's perfect the way that nature has given it to us. Don't alter its natural composition by heating it. Once you've poured this soup, top it with any vegetables you like. I'm using beans, broccoli, carrots, and peas, all of which I've lightly steamed. Use only seasonal vegetables. This soup is my favorite out of all the dishes so far. Just see the beauty of natural food. We've added no spices, and yet it's bursting with flavor, and that's because of the rosemary and thyme. Try to remove those heat-inducing spices from your food and replace them with herbs such as coriander, curry leaves, basil, mint, thyme, rosemary, Rosemary, lemongrass, there's just so many. If you're putting too many spices in your food in the form of garam masala and chili powder, you have no idea how much heat you're putting in your body every day. I'm not telling you to give up on flavor, but try to bring in flavor in your food using herbs and not spices. Okay, time for soup number 2, the green papaya soup. You'll need 1 unripe green papaya, 2 cups of coconut milk, 2 cups of water. For the flavoring, you'll need 3 stalks of fresh lemongrass, 2 teaspoons of coriander seeds, half a small green chili chopped into small pieces, 1/2 inch piece of fresh ginger, 1 tablespoon of lemon juice, and 2 teaspoons of salt. Once you've peeled your papaya, chop it into small pieces. Just make sure that your pieces aren't too big, otherwise it won't be steamed properly later. Next, take a steamer and transfer your papaya chunks to the steamer and put them to steam for about 15 minutes. While the papaya is steaming, just take a shallow pan and dry roast the coriander seeds, green chili, ginger, and lemongrass together. By the way, I just chopped the lemongrass into pieces. Add in a little bit of water and stir till the flavors are soaked in. Add this mixture to your blender along with the other ingredients— water, coconut milk, steamed papaya, lemon juice, and salt— and blend everything till it's well combined. Next, it's time to serve, so pour this soup into bowls and garnish with some fresh coriander. Now this soup is also pretty good, the lemongrass lends it a nice Thai flavor. You can easily have just this as a main meal if you add some more vegetables to it. Okay, so let's move on to our last soup and the easiest one of the 3, the avocado soup. You'll need 3 tomatoes which I've chopped after removing their seeds, 1 cup of carrot juice, 3 cups of coconut milk, half an avocado, and for the flavoring, 2 tablespoons of coriander, 2 tablespoons of parsley, half a small green chili, 2 tablespoons of lemon juice, and 2 teaspoons of salt. So to prepare the soup, simply add all your ingredients to your blender. And blend until smooth.
And your soup is ready!
No, I'm not kidding, it's that easy because this one is a cold soup, it's raw, so it doesn't involve any cooking, which also makes it the healthiest out of the 3 because of all the nutritional values that remain intact. For the toppings, add any vegetables of your choice. Now since the base is already raw, I like to keep the toppings raw as well so it becomes 100% raw meal. So I'm just gonna add some bell peppers, coconut, coriander, and pumpkin seeds. And now you have this rich, nutrient-dense, raw vegan meal ready to eat. It's thriving with all the goodness of plant-based foods. No oils, no spicy masalas, and trust me, it tastes good. Otherwise, I wouldn't have filmed a video about it. So these were the 3 soups.
Let me know in the comments below what you're looking to try the most, what you like, or even things you don't like. I'll see you in the next video. Bye-bye!
