Category Archives: soup

Hearty Bean and Vegetable Soup

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Well, I received my CSA shipment from Farm Fresh To You (farmfreshtoyou.com) a few days ago, and I’d customized my box to include some fresh dill.  I love fresh dill.  It reminds me of the cabbage borscht my grandfather used to make when I was growing up; there was always lots of dill in his soups, and they were always so savory and delicious.

I also added rainbow carrots, zucchini, spring onions, chard, and sweet potato to my  delivery.  As I customized my box, I had in mind to make a really hearty soup that reminded me of the old days (minus the beef).  If you flavor your dishes, whatever they may be, I doubt you’ll miss beef or chicken.  But, if you want to include those, you can still use this basic recipe, and add the meat of your choice.

So, I’ll just describe how I made this, because I rarely write a recipe down, and it’s often trial and error, tasting as I go to adjust the flavor to my liking.

I prepped 4 sweet potatoes by scrubbing and chopping in equal-sized small pieces (not peeling, because a lot of the nutritional value is in the skin); 2 rainbow carrots, unpeeled, scrubbed and chopped; 1 large chopped zucchini; 4 spring onions, chopped (including stem); small bunch of chard, washed well, stem removed, then finely chopped and reserving about half cup for serving bowl; about 6-7 stems of fresh dill, washed and just torn, including stems; about 2 cups of previously fresh-frozen Brussels sprouts leaves; 1 16-oz can each of black beans and cannelloni beans, rinsed and drained; 1 container of Pomi chopped tomatoes; about 2 cups of V8 juice; about 64 oz. filtered water; vegetized sea salt to taste; pepper to taste; about 2 tbsp organic apple cider vinegar; a few bay leaves; about 1 tbsp dried basil; about a tsp. each of freshly grated turmeric and ginger; bee pollen to sprinkle over each serving, some extra spring onion bulb chopped for garnish, as well as the extra chopped chard.

Once all the vegetables were prepped, I heated the stockpot with EVOO on medium.  I added the sweet potatoes, carrots, zucchini, spring onions, chard, dill, Brussels sprouts leaves, bay leaves, basil, turmeric, and ginger.  I stirred it all well and let it cook down for about 20 minutes. Then, I added the Pomi crushed tomatoes, V8, rinsed beans, water, salt and pepper, and apple cider vinegar.  I let it all cook on a simmer with a tilted lid until the vegetables were tender, and the flavor was robust, probably about 40 minutes.  I like to cook soups slowly, so all the flavors marry.  Add more water, salt and pepper to your taste before you serve.

I added the extra chard to the serving bowls, and I topped each bowl with some spring onion (from the bulb), and then sprinkled some bee pollen on each one.

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Curried Cauliflower Soup

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The absolutely most savory and tasty soup ever! It was so simple to make, that I am just going to describe how I made it because I didn’t use a recipe, and it was a taste-as-you-go kind of effort.

I had a whole cauliflower that I washed and broke into small florets. Meanwhile, I sautéed over medium heat in a heavy soup pot about 3 tbsp. EVOO, one large yellow chopped onion, three chopped celery stalks, three finely chopped carrots, a fresh and finely chopped large tomato, about 5 finely chopped garlic cloves. After a few minutes, I added a generous amount of high quality yellow curry (about 3 tbsp), about 1 tbsp each of sea salt, freshly ground pepper, and ground cumin. Stirred, and then grated about 3 tbsp each of fresh turmeric and ginger, and added that to the mix, along with the cauliflower florets. I stirred all ingredients well, and let sauté for a few more minutes before adding about 6 cups of fresh filtered water. Brought it all to a boil, then simmered until the cauliflower was tender (about 25 minutes). Before serving, I added some baby bok choy, chopped, and some chopped cilantro. I garnished each dish with a little whole baby bok choy, and some fresh parsley and cilantro, as well as some freshly-squeezed lime and a little Tamari.

All of this can (and should) be modified to your own taste. The main thing is to use the different ingredients, all organic, and maybe modify the measurements according to what you really like. It’s all about experimentation. This one turned out very well, and I just loved it (and still have leftovers).

Curry Vegetable Soup

I know it seems as though I have been making a lot of tomato-based vegetable soups lately. Well, I have. I try varying the ingredients each time, though, and in this recipe I added both curry and turmeric. I started out with less, and at the end I added even more. These two spices give the soup a great flavor.

INGREDIENTS:

Extra-virgin olive oil
1 large yellow cooking onion, chopped
6 stalks celery with leaves, diced
2 large carrots. diced
1 tomato, chopped
6 cloves fresh garlic
1/2 c dried peas, washed and rinsed
1 c dried lentils, washed and rinsed
4 large green zucchinis, julienned
a large handful of fresh arugula, whole
a handful of fresh basil and parsley, finely chopped
2 tbsp curry
1 tbsp turmeric
2 32-oz cartons of organic vegetable broth
2 1/2 c Pace Picante mild salsa
1/4 c Stelline pasta
1/4 c whole-grain elbow pasta
2 c water (filtered)

METHOD:

Heat the olive oil on medium high heat in a soup pot. Add the onion, celery, carrot, zucchini, peas and lentils and stir for about 5 or 10 minutes. Turn the heat down to medium and add the garlic, tomato, basil and parsley mixture, and the curry and turmeric. Stir well and often for the next 5 minutes. Add the vegetable broth and the salsa. Stir and bring to a boil, add the pastas and reduce heat. Gently boil for about 15 minutes, stirring frequently. Add 2 cups water, stirring every five minutes or so while simmering for another 20-30 minutes. Add the arugula about five minutes before serving.

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Main-Dish Vegetable Soup

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This is a meal in itself. It’s more like a vegetable stew than a soup because it’s so thick. I added lots of vegetables to this vegetable broth- and V8 Original juice-based soup. I used mild chunky salsa and V8 juice in last week’s vegetable soup only because I didn’t have enough pureed tomatoes. I liked it so much, though, that I decided to use it again. It gives the soup a really pleasant tangy flavor. I didn’t measure anything; I’ll list the ingredients below, and approximate amounts.

INGREDIENTS:

Extra-virgin olive oil to coat the soup pot
4 zucchinis julienned (used mandolin wide-julienne setting)
4 carrots julienned (same as above)
2 medium onions julienned (same as above)
6 cloves minced garlic
4 cups V8 Original juice
4 cups (one carton) organic vegetable broth
1 26-oz carton of strained tomatoes (Pomi)
1 cup mild chunky salsa
Handful of a mix of fresh basil and Italian parsley
1 cup each frozen baby corn and peas
1 can organic black beans, drained and rinsed
3 big handfuls of roughly chopped fresh organic kale (washed, stems removed)
1 cup tiny alphabet pasta

METHOD:

Saute the zucchinis, carrots, and onions over medium high heat for about 5 minutes, stirring frequently. Add the garlic and herbs, lower the heat to medium. Stir and continue sautéing for another 10 minutes. Add the V8 juice, vegetable broth, strained tomatoes, salsa, corn and peas. Bring to a boil, and add the pasta. Stir and lower the heat and simmer for about 20 minutes. Add the black beans and the kale. Stir well. Simmer for another 10 minutes, or so.

Hearty Vegetable Soup

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This may seem an unlikely choice for a hot summer night’s dinner, but I wanted to use up a lot of veggies and other leftovers in the fridge to clear the way for today’s farmer’s market trip. I also had some frozen corn and peas in the freezer that I used in this soup. It was definitely a “kitchen sink” kind of soup that turned out to taste fantastic; not only did I use up the rest of my veggies, but I also used V8 Juice, chunky salsa, and organic strained tomatoes. If I’d had crushed or enough fresh tomatoes, I would’ve used those instead of the V8 Juice and the salsa. I always use the organic strained tomatoes; they’re a must for this soup, but absent vegetable broth and the tomatoes, I had to improvise. Sometimes it works, and sometimes it doesn’t. But this combo worked.

So, here you have it.

INGREDIENTS:

12 oz. organic strained tomatoes
2 c V8 Original vegetable juice (plus extra water)
2/3 small jar mild chunky salsa (I used Pace)
1 large cooking onion, chopped finely
1 c washed and drained white kidney beans
1 c frozen baby peas
1 c frozen baby corn
a handful of fresh green beans, cut in 1 in. pieces
4 grated carrots, julienned (I used a mandolin)
3 zucchinis, julienned (mandolin)
2 c baby kale
4 garlic cloves, minced
1 c alphabet pasta
Olive oil for coating soup pot

METHOD:

Drizzle a little extra-virgin olive oil in your soup pot over medium high heat (about 2 tbsp.). Add the onion, carrots, zucchinis, fresh green beans, and garlic. Stir well and cook for a few minutes until the mixture becomes aromatic and the carrots and onion begin to soften. Add the peas and corn and continue cooking, lowering the heat to medium. Stir frequently for about 15 minutes. Then add the strained tomatoes, vegetable juice, salsa and extra water so that the mixture is not too thick. It should be the consistency of a thin broth at this point. Partially cover with the lid, and let it simmer for about 20-30 minutes. Stir, and if it is too thick, add some more water, bring to a boil. Then add the pasta and cook on a gentle simmer until the pasta is cooked (about 10 minutes). Mix in the baby kale and the white kidney beans, and stir well. Taste, and if necessary, add your favorite seasoning (salt, pepper, Flavor God seasoning, Italian seasoning, Mrs. Dash, Spike, etc.). I did not add any seasoning until the very end because the V8 and the salsa contain salt and other seasonings. I just added pepper, and a little sprinkle of Spike. For you non-vegans, this soup would be really delicious with some freshly grated Pecorino, Romano, or Parmesan cheese on top of each individual serving bowl.

Lentil Soup with Arugula

Lentil Soup with Arugula

INGREDIENTS:

3 TBSP EVOO
3 C RINSED LENTILS
3 CARTONS (32 OZ EACH) ORGANIC VEGETABLE BROTH
3 LARGE CHOPPED CELERY STALKS, WITH LEAVES
3 LARGE CARROTS, GRATED AND SLICED
1 LARGE CHOPPED ONION
4 CLOVES MINCED GARLIC
1 TBSP FLAVOR GOD EVERYTHING SEASONING
1 TSP FLAVOR GOD GARLIC LOVER’S SEASONING
1 TSP DRIED SWEET BASIL
1 TSP COARSE-GRIND PEPPER
LARGE HANDFUL OF FRESH ARUGULA

METHOD:

Heat soup pot on stove to medium heat and add olive oil. Add all the vegetables, except the garlic. Stir and sauté until the vegetables soften. Add the garlic and stir well, sautéing for a few minutes until they become fragrant. Add the lentils and seasonings, and stir well. Add the broth, and turn up the heat to high. Bring to a boil. Lower the heat to simmer and cover partially with the lid. Stir occasionally while the soup simmers for about an hour. Place about two-thirds of a handful of fresh arugula on the bottom of the individual serving bowl, and top with the soup. Add the rest of the handful of arugula on top. Serve immediately.

Vegetable soup with black beans and butternut squash

Vegetable soup with black beans and butternut squash

I’ve become very fond of butternut squash, not only because it adds a lot of nice flavor to my dishes, but also because it is very nutritious (http://www.wholeliving.com/134734/power-foods-butternut-squash).

I made a soup some weeks ago, using a recipe I’d found that included butternut squash, and it’s posted on here. I wanted to make my own creation this time, using more herbs and greens. So, here it is.

INGREDIENTS

3 tbsp. extra-virgin olive oil
1/2 butternut squash, peeled and cut in small cubes
1 large yellow onion, chopped finely
3 celery stalks, chopped finely
4 carrots, sliced finely
4 cloves of garlic, minced
2 cans of organic petite diced tomatoes
2 32-oz cartons organic vegetable broth
3 cups chopped organic fresh herb salad greens
1 tsp. dill weed
1/2 tsp. dried basil
Himalayan pink salt, to taste
Galloway’s Foods coarse-grind black pepper, to taste

METHOD

Heat the olive oil over medium high heat, then add the onion, carrots, celery, and butternut squash. Stir, add the dill weed and basil. Continue to sauté while stirring in the herbs. Add minced garlic, lower the heat to medium, stir, and sauté for about 5 minutes. Add the tomatoes, and cook for another 2 minutes before adding the vegetable broth.

Bring to a boil, then reduce to simmer with the lid partially covering the pot for another 35-40 minutes, stirring occasionally.

Add the freshly chopped organic herb salad greens, and stir. Add the Himalayan pink salt, and Galloway’s (www.gallowaysfoods.com) coarse-grind pepper, to taste.

This recipe wound up being not only healthy, but hugely satisfying!