Soups

Soups are filling and fullfilling!  Enjoy!

Carrot Apple Ginger Soup (by Kath Gallant…one of my favorites by Kath!)

Ingredients:

  • 1/4 lbs. butter or margarine
  • 1/2 cup ginger, chopped fine
  • 1 large yellow onion, cut into 1/8th’s
  • 1-3 cups water (to sauté)
  • 3 medium cooking apples
  • 2 lbs. carrots, cut into 1 inch chunks
  • 4 cloves garlic
  • 2 cups apple cider
  • 4 cups water
  • 1 tablespoon maple syrup
  • 1 1/2 teaspoon salt
  • pinch of cayenne
  • 2 tablespoons chopped fresh parsley

Prep:
1:  In a heavy bottomed pot, melt butter with grated ginger for 2 minutes.

2:  Add in onions, salt, and 1 cup water.

3:  Let simmer for a 10 minutes, until onions are just clear. *add water as needed to prohibit browning.

4:  Add carrots & apples, raising temp to a sweat, stirring occasionally, for about 20
minutes

5:  Add cider, maple syrup, and 4 cups water. Cook uncovered at a gentle boil for
about 1 hour.

6:  In batches, puree equal amounts of broth and vegetable. Finish with cayenne &
parsley.

Tom Kha Gai: Thai Coconut Soup:

Ingredients:

  • 1 quart chicken broth
  • 1 1/2 C. coconut milk
  • 1/4 tsp dried chile flakes
  • 1 tsp freshly grated ginger
  • juice of 1 lemon
  • sea salt (to taste)
  • 1-2 C. pulled or cubed cooked chicken (optional)
  • 1-2 green onions, chopped (optional)
  • chopped cilantro (optional)

Preparation:

Bring the stock to a boil, skim any foam that rises to the top and add coconut milk, lemon juice, chile flakes, ginger, and optional chicken. Simmer for about 15 minutes. Season to taste with salt. Ladle into soup bowls or mugs and garnish with cilantro and green onions.

(From Sally Fallon Morell’s Nourishing Traditions, p. 198)

Creamy Butternut Squash

Ingredients:

  • 4 tblsp’s (1/2 stick) unsalted butter
  • 2 medium leeks, white parts coarsely chopped
  • 1 cup coarsely chopped celery stalks and leaves
  • 2 medium carrots coarsely chopped
  • 1-inch piece fresh ginger, peeled and roughly chopped
  • 1 fresh jalapeno chili, seeded and roughly chopped
  • 1 medium butternut squash (approx 2 pounds), peeled, seeded and cut into rough cubes
  • 4 cups chicken stock (or veg stock), preferably homemade (or water if need be)
  • 1/2 cup light cream or half and half
  • handful of pecans, for garnish
  • salt and pepper to taste

Preparation:

  • Preheat oven to 375 degrees F
  • Spread the pecans on a baking sheet and toast in the oven for 5 minutes.  let cool slightly then chop finely. Set aside
  • In a soup pot over medium heat, melt the butter
  • Add the leeks, celery, carrots, ginger and jalapeno and saute about 15 minutes or until wilted
  • Stir in the squash and stock and bring to boil
  • Reduce heat to medium-low, cover and simmer for 20-30 minutes or until all the vegetables are very soft
  • Let cool slightly, then working in batches, puree in a blender or cusinart until smooth
  • Return the puree to the pot and stir in the cream.  Heat through tho do not allow to boil.  Season with salt and pepper and sprinkle with pecans for garnish in bowls

Butternut Apple Squash Soup: (stolen from Fuelingyourbody.wordpress.com)

Ingredients:

  • 1 medium yellow onion, chopped
  • 1 rib of celery, chopped
  • 1 carrot, chopped
  • 2 Tbsp coconut oil
  • 1 butternut squash, peeled, seeds removed, chopped
  • 1 tart green apple, peeled, cored, chopped (squash and apple should be at a 3 to 1 ratio)
  • 3 cups vegetable broth
  • 1 cup water or coconut milk
  • Pinches of nutmeg, cinnamon, cayenne, salt and pepper

Prep:

  • Set a large saucepan over medium-high heat and heat the butter for 1-2 minutes. Do not let it turn brown.
  • Add the onion, celery and carrot and sauté for 5 minutes, taking care to turn the heat down if the vegetables begin to brown.
  • Add squash, apple, broth and water. Bring to boil.
  • Cover, turn the heat down to a simmer and cook for 30 minutes or until squash and carrots soften.
  • Puree, and return to a clean pot.
  • Add salt and spices to taste, and garnish with chives or parsley.

Green Soups:

Basic Green Soup:

Ingredients

  • 2 tablespoons extra-virgin olive oil, plus more for garnish
  • 2 large yellow onions, chopped
  • 1 teaspoon salt, divided
  • 2 tablespoons plus 3 cups water, divided
  • 1/4 cup arborio rice
  • 1 bunch green chard (about 1 pound)
  • 14 cups gently packed spinach (about 12 ounces), any tough stems trimmed
  • 4 cups vegetable broth, store-bought or homemade
  • Big pinch of cayenne pepper
  • 1 tablespoon lemon juice, or more to taste

Preparation

  1. Heat 2 tablespoons oil in a large skillet over high heat. Add onions and 1/4 teaspoon salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce the heat to low, add 2 tablespoons water and cover. Cook, stirring frequently until the pan cools down, and then occasionally, always covering the pan again, until the onions are greatly reduced and have a deep caramel color, 25 to 30 minutes.
  2. Meanwhile, combine the remaining 3 cups water and 3/4 teaspoon salt in a soup pot or Dutch oven; add rice. Bring to a boil. Reduce heat to maintain a simmer, cover and cook for 15 minutes. Trim the white ribs out of the chard (save for another use, such as to add to a stir-fry or other soup). Coarsely chop the chard greens and spinach.
  3. When the rice has cooked for 15 minutes, stir in the chard greens. Return to a simmer; cover and cook for 10 minutes. When the onions are caramelized, stir a little of the simmering liquid into them; add them to the rice along with the spinach, broth and cayenne. Return to a simmer, cover and cook, stirring once, until the spinach is tender but still bright green, about 5 minutes more.
  4. Puree the soup in the pot with an immersion blendertil perfectly smooth or in a regular blender in batches (return it to the pot). Stir in 1 tablespoon lemon juice. Taste and add more lemon juice, if desired. Garnish each bowl of soup with a drizzle of olive oil.

Tips & Notes

  • Make Ahead Tip: Prepare through Step 4 (omitting the lemon), cover and refrigerate for up to 3 days. Season with lemon just before serving.

Nutrition

Per serving: 99 calories; 4 g fat ( 1 g sat , 2 g mono ); 0 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 3 g protein; 3 g fiber; 669 mg sodium; 425 mg potassium.

Nutrition Bonus: Vitamin A (148% daily value), Vitamin C (40% dv), Magnesium (20% dv), Folate (16% dv).

Very Green Lentil Soup

Ingredients

  • 2 tablespoons extra-virgin olive oil, plus more for garnish
  • 2 large yellow onions, chopped
  • 1 1/4 teaspoons salt, divided
  • 2 tablespoons plus 4 cups water, divided
  • 1 cup French green (Le Puy) or brown lentils
  • 8 large green chard leaves
  • 1 medium Yukon Gold potato, scrubbed
  • 12 cups gently packed spinach (about 10 ounces), any tough stems trimmed
  • 4 scallions, cut into 1-inch pieces
  • 5 cups vegetable broth, store-bought or homemade
  • 2 cups chopped broccoli
  • 1 tablespoon cumin seeds, lightly toasted and ground (see Tip)
  • 1/2 teaspoon ground coriander
  • 1 cup chopped fresh cilantro
  • 2 tablespoons chopped fresh mint
  • 1/2 jalapeño pepper, minced
  • Freshly ground pepper to taste
  • 1 tablespoon fresh lemon juice, or more to taste
  • Crumbled feta cheese for garnish

Preparation

  1. Heat 2 tablespoons oil in a large skillet over high heat. Add onions and 1/4 teaspoon salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce the heat to low, add 2 tablespoons water and cover. Cook, stirring frequently until the pan cools down, and then occasionally, always covering the pan again, until the onions are greatly reduced and have a deep caramel color, 25 to 35 minutes.
  2. Meanwhile, rinse lentils and pick out any small stones; combine the lentils with the remaining 4 cups water in a soup pot or Dutch oven. Bring to a boil. Reduce heat to maintain a simmer, cover and cook for 20 minutes. Trim the white ribs out of the chard; chop the greens and slice the ribs (keep in separate piles). Cut potato into 1/2 -inch dice. Chop spinach; set aside.
  3. When the lentils have cooked for 20 minutes, stir in the chard ribs, potato, scallions, broth and the remaining 1 teaspoon salt; return to a gentle simmer. Cover and cook for 15 minutes.
  4. Stir in the chard leaves, broccoli, cumin and coriander. When the onions are caramelized, stir a little of the simmering liquid into them; add them to the soup. Return to a simmer, cover and cook 5 minutes more. Stir in the reserved spinach, cilantro, mint, jalapeño and pepper; return to a simmer, cover and cook until the spinach is tender but still bright green, about 5 minutes more. Stir in 1 tablespoon lemon juice. Taste and add more lemon juice and/or pepper, if desired. Garnish each bowl of soup with a drizzle of olive oil and crumbled feta cheese.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 3 days.
  • Tip: Toast cumin seeds in a skillet over medium heat, stirring occasionally, until fragrant, about 2 minutes. Cool slightly. Grind to a fine powder in a spice mill, blender or clean coffee grinder.

Nutrition

Per serving: 191 calories; 5 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 30 g carbohydrates; 0 g added sugars; 10 g protein; 9 g fiber; 735 mg sodium; 793 mg potassium.

Nutrition Bonus: Vitamin A (113% daily value), Folate (52% dv), Vitamin C (47% dv), Iron (30% dv), Magnesium & Potassium (23% dv)

Rustic Parsley and Quinoa Soup with Walnuts

Ingredients

  • 1 cup quinoa
  • 1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided, plus more for garnish
  • 1 large yellow onion, chopped
  • 1/2 teaspoon salt, divided, plus a pinch
  • 10 cups gently packed spinach (about 8 ounces), any tough stems trimmed
  • 2 large bunches parsley
  • 5 cups vegetable broth, store-bought or homemade
  • 2 cups water
  • 2 tablespoons finely chopped garlic
  • 1 cup finely chopped walnuts
  • 1/2 teaspoon crushed red pepper
  • 1 tablespoon fresh lemon juice, or more to taste
  • Freshly ground pepper to taste
  • 1 cup diced fresh tomatoes

Preparation

  1. Cook 1 cup quinoa in a large saucepan with 2 cups water. Cook like rice….bring to boil and then reduce to simmer for about 20-25 minutes or until just tender.
  2. Heat 1 tablespoon oil in a medium skillet over high heat. Add onion and 1/4 teaspoon salt; reduce heat to medium-low, cover and cook, stirring frequently, always covering the pan again, until the onion is translucent and beginning to color, 10 to 15 minutes.
  3. Meanwhile, coarsely chop spinach. Coarsely chop enough parsley to equal about 4 cups. Set aside 3 cups and finely chop the remaining 1 cup; set aside separately.
  4. Combine the sauteed onion, 1/4 teaspoon salt, broth and water in a soup pot or Dutch oven. (Set the onion pan aside for later.) Bring to a boil over high heat. Reduce heat to maintain a simmer and cook for 12 minutes. Stir in the spinach and the 3 cups coarsely chopped parsley; return to a simmer, cover and cook for 3 minutes more.
  5. Meanwhile, heat the remaining 1 tablespoon oil in the onion pan over medium heat. Add garlic and let it sizzle for about 45 seconds. Add walnuts and cook, stirring and watching carefully to prevent burning, for about 3 minutes. Stir in the remaining 1 cup parsley and crushed red pepper; cook, stirring, for 2 minutes more. Remove from the heat.
  6. Stir the cooked orzo into the soup, then stir in the parsley-walnut mixture. Season with lemon juice and pepper. Taste and add more lemon juice, salt and/or pepper, if desired. Return the soup to a simmer.
  7. Combine tomatoes with the remaining pinch of salt in a small bowl. Garnish each bowl of soup with a spoonful of the tomatoes and a drizzle of olive oil.

Nutrition

Per serving: 394 calories; 20 g fat ( 2 g sat , 6 g mono ); 0 mg cholesterol; 46 g carbohydrates; 2 g added sugars; 11 g protein; 11 g fiber; 665 mg sodium; 598 mg potassium.

Nutrition Bonus: Vitamin A (118% daily value), Vitamin C (67% dv), Folate (27% dv), Magnesium (21% dv), Iron (20% dv), Potassium (17% dv)

Other Soups:

Eastern European Red Lentil Soup

Ingredients:

  • 2 Tbs. olive oil
  • 1 large red onion, finely chopped (2 cups)
  • 3 cloves garlic, minced (1 Tbs.)
  • 11/2 cups red lentils
  • 2 Tbs. ground cumin
  • 1 15-oz. can chopped tomatoes with liquid
  • 1 Tbs. honey
  • 3 bay leaves
  • 1 Tbs. red wine vinegar
  • 1/2 cup plain low-fat yogurt

Preparation:

1. Heat oil in large saucepan over medium heat. Add onion and garlic, and sauté 5 minutes, or until soft. Stir in red lentils and cumin, and cook 1 minute, or until cumin is fragrant and lentils are coated with oil. Stir in tomatoes with liquid, honey, bay leaves, and 7 cups water. Season with salt and pepper, and bring to a boil.

2. Cover pan, reduce heat to medium-low, and simmer 20 minutes, or until lentils are soft and falling apart, and soup is thick. Add a little water to thin soup, if necessary. Remove bay leaves, stir in vinegar, and serve with dollops of yogurt.

Nutrition Info: Per serving: 211 calories; 12g protein; 5g total fat; 0.5g saturated fat; 32g carbohydrate; 1mg cholesterol, 378mg sodium; 7g fiber

Sweet Potato and Carrot Soup:  (you may want to double or triple this for more)

Ingredients:

  • 9 oz sweet potatoes, peeled and finely chopped
  • 9 oz carrots, scrubbed and finely chopped
  • 3.5 fluid oz canned coconut milk (with no added ingredients)
  • 1/2 – 1 clove of garlic (to taste), crushed or finely chopped
  • black pepper to taste

Prep:

  • Boil the sweet potatoes and carrots in 12 oz water for about 15 minutes or until soft
  • Puree the soup in a blender with the coconut milk, garlic and pepper then serve

Creamless Spinach Soup:

  • Ingredients:
    1 pound of spinach
    1/2 cup diced onion
    1/2 cup diced carrots
    1/2 cup diced celery
    1/2 cup diced leek
    3 cups water (add more as needed)
    1/2 teaspoon Thyme
    1 tablespoon olive oil
    1/2 teaspoon chopped garlic

Prep:

Sauté the onions, carrots, celery, leek in a pot with the oil and garlic.
Add the water and Thyme, simmer for one hour then leave to cool for one hour.
Puree in a blender, then put back in the pot on medium heat.
Add the spinach, cook until it wilts, and serve hot!

Chicken and Spinach Soup with Fresh Pesto

Ingredients

  • 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
  • 1/2 cup carrot or diced red bell pepper
  • 1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
  • 1 large clove garlic, minced
  • 5 cups reduced-sodium chicken broth
  • 1 1/2 teaspoons dried marjoram
  • 6 ounces baby spinach, coarsely chopped
  • 1 15-ounce can cannellini beans or great northern beans, rinsed
  • 1/4 cup grated Parmesan cheese
  • 1/3 cup lightly packed fresh basil leaves
  • Freshly ground pepper to taste

Preparation

  1. Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
  2. With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
  3. Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
  4. Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot.

Calories: 204 per serving (serving is about 1 1/2 cups), 8 g fat, 16 g carbs, 18 g protein, 6 g fiber

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