MOROCCAN LENTIL SOUP

better than I ever expected

eatingwell, February 2013

INGREDIENTS:

2 tsp. extra-virgin olive oil

2 cups chopped onions

2 cups chopped carrots

4 cloves garlic, minced

1 tsp. ground cumin

1 tsp. ground coriander

1 tsp. ground turmeric

1/4 tsp. ground cinnamon

1/4 tsp. ground pepper

6 cups veggie broth

2 cups water

3 cups chopped cauliflower

1 3/4 cups lentils

1-28 oz. can diced tomatoes

2 Tbsp. tomato paste

4 cups chopped fresh spinach

1/2 cup chopped fresh cilantro

2 Tbsp. lemon juice

DIRECTIONS:

Heat oil in a soup pot over medium heat.  Add onions and carrots and cook, stirring occasionally, about 10 minutes.Stir in garlic and cook for 30 seconds.

Add cumin, coriander, turmeric, cinnamon and pepper; cook, stirring, until fragrant, about 1 minute.

Add broth, water, cauliflower, lentils, tomatoes and tomato paste; bring to a boil.  Reduce heat and simmer, partially covered, stirring occasionally, until the lentils are tender but not mushy, 45 to 50 minutes.

Stir in spinach and cook until wilted, 5 minutes.

Just before serving, stir in cilantro and lemon juice.

GREEN TOMATO SOUP

it became clear the winter tomatoes didn't stand a

chance of turning red

A friend volunteered to turn my GREEN tomatoes into a tasty soup.  This was absolutely delicious.  My camera wasn't around so I lack pictures.  TRUST ME...this soup is delicious; he did a great job!

INGREDIENTS:

10-12 green tomatoes
2-3 cups of finely chopped kale
2 cans of northern white beans, drained
1 can of whole corn drained
1 can diced tomatoes
1-2 carrots sliced very thin
2 white onions finely chopped
2 tablespoons of olive oil
2-3 tablespoons of Agave to taste
3 Bay leaves
3 sprigs of Thyme
Salt and pepper to taste
1/2 teaspoon of smokey paprika
1/4 cup of Bragg's Amino Acid or to taste
1/2 cup of grated Parmesan


DIRECTIONS:



Blend whole green tomatoes with skins in a blender ( or Vitamix if you own one) with 2-3 cups of water until liquid.

Sauté onions and carrots

Rinse beans after drained

Mix all other ingredients into the green tomato liquid and cook on low for 2-3 hours

Let cool about 8 minutes and enjoy

CARROT SOUP WITH HONEY AND NUTMEG

perfect time of year for this root vegetable soup

made in the crock pot

INGREDIENTS:

1/4 cup veggie stock

2 medium size yellow onions, chopped

2 large sweet potatoes, peeled and chopped

3 lbs. carrots (about 15 medium-sized), peeled and chopped

2 small cloves garlic, pressed

1/2 tsp. each dried thyme and marjoram

4 to 6 cups veggie broth

2 Tbsp. honey (I use agave nectar)

3/4 tsp. nutmeg

sea salt and fresh ground pepper to taste

all the ingredients in the crock pot before cooking

DIRECTIONS:

Heat the veggie broth in skillet and saute the onions with a bit of salt until soft.

Put the potatoes, carrots, garlic, herbs, honey, nutmeg and salt and pepper in the slow cooker.  Add the onions.  Add enough of the broth to cover everything.  Cover and cook on HIGH for 1 hour.

Turn the cooker to LOW and cook for 5 to 7 hours. 

When finished, puree the vegetables right in the crock with a handheld immersion blender.  The soup will be nice and thick.

Adjust the salt and pepper.



ASIAN NOODLE SOUP / VEGAN

 

 

This is one of my very favorite soups and I'm not sure why I've never posted it.  The basic recipe comes from my very favorite book, A Beautiful Bowl of Soup.  Great book!  As usual, I changed it up by adding tofu and substituting glassy noodles for the wheat-flour noodles. 

 

INGREDIENTS:

 

8 cups vegetable stock

1 block tofu, drained and cut into small cubes

1/4 cup tamari

dash of ground white pepper, or to taste

4 oz. glassy noodles, soaked in hot water as per pkg directions, drained and cut into smaller pieces

8 cups (about 8 oz.) stemmed and coarsely shredded fresh spinach

2 cups fresh or frozen corn kernels

2 green onions, including green parts, finely chopped

1/4 to 1/2 tsp. red pepper flakes

 

 

DIRECTIONS:

 

Combine the vegetable stock, tofu, tamari, and pepper in a large pot.  Cover and bring to a boil over high heat.  Turn down heat and simmer for about 10 minutes.

 

Add the noodles, spinach, corn, green onions and red pepper flakes.  Again bring to a boil, cover, turn heat to low.  Cook about 10 minutes.  I serve with extra tamari for additional seasoning and white pepper.

 

This is my all time favorite cookbook.  Every recipe I've tried has been totally

successful and offers the most unusual blend of flavors.

The Asian Noodle Soup is made quickly for lunch or dinner.

 

 

 

 



CAULIFLOWER SWEET POTATO SOUP

At the first sign of cooler temperatures (ONLY in the 80s now) I always turn to my comfort food = SOUP! 

INGREDIENTS:

1/4 cup veggie broth
1 onion
1 tsp dill
1 head sliced cauliflower
6 cups water
3 large sweet potatoes, peel and dice
3 bay leaves
1/2 tsp. tamari
salt and pepper to taste
1 cup corn

DIRECTIONS:

Saute the onion and dill in the veggie broth till the onions are clear.

Add the sliced cauliflower and saute for 5 minutes more.

Add the water and the potatoes, cover pot and simmer for 30 minutes.

At this points, put in the immersion blender and blend a bit till it thickens but is still has chunks.

Add 3 bay leaves, the tamari, salt, pepper and corn.  Simmer an additional 25 minutes.

 

veggies just starting to cook

 

 

 

soups done!  serve with tamari and black pepper

 

CROCK POT CABBAGE SOUP

INGREDIENTS:

1 large onion, chopped

2 medium carrots, chopped

3 large celery ribs, chopped

3/4 medium-size cabbage, cored and cut into ribbons

28 oz can chopped tomatoes, with their juice

1 large sweet potato, peeled and cubed

6 cups veggie broth

1 Tbsp. dried parsley

1 tsp. dried thyme

1 tsp. dried marjoram

1 tsp. salt

1/4 tsp. black pepper

2 Tbsp. red wine vinegar

1/2 tsp. agave

DIRECTIONS:

Saute the onions, carrots and celery in a saucepan with a bit of veggie broth.

I cut my veggies very fine in the Vitamix but a rough chop is fine.

When the veggies are tender, add them with the rest of the ingredients in the crock pot.  Cook the first hour on high.  Cook an additional 6 hours.

simmered all day in the crock pot









TORTILLA SOUP

based on a Vitamix recipe, can easily be adapted

INGREDIENTS:

3 cups veggie broth

1 tomato, halved

1 carrot, halved

1 rib celery, halved

1 small onion, cut into fourths

2 cloves garlic, peeled

1 small bell pepper, cubed

1 small wedge of cabbage

salt and pepper to taste

1 tsp. taco seasoning

1 cup thawed frozen corn

1 can black beans, drain and rinse

DIRECTIONS:

Place all soup ingredients into the Vitamix container in the order listed and secure lid.

Select Variable 1

Turn machine on and quickly increase speed to Variable 10, then to High.

Blend for 5 - 6 minutes or until heavy steam escapes from the vented lid.

If adding optional ingredients, reduce speed to Variable 2....remove the lid plug.

At this point I add the beans and corn. Blend for an additional 10 seconds.

CARROT GINGER TOFU SOUP

a recipe from the Vitamix collection

INGREDIENTS:

4 medium carrots, halved

1/4 small onion, peeled

4 garlic cloves, peeled

2 Tbsp. oil - I omit this, use a bit of water or veg broth instead

1/2 tsp. salt

pinch of white pepper

1 Tbsp. fresh ginger root, peeled, chopped

1/3 cup light silken tofu

2 cups vegetable broth

DIRECTIONS if using the Vitamix:

Place carrots, onion and garlic into the Vitamix container in the order listed and secure lid.

Select Variable 1

Turn machine on and slowly increase speed to Variable 4 or 5

Blend for 10 seconds or until chopped.

Heat the oil (if using) in a small pan and saute chopped ingredients until onion is clear and carrots are tender.  Add a little broth, if needed.

Place remaining ingredients into the Vitamix container, add sauteed ingredients and secure lid.

Select Variable 1

Turn machine on and slowly increase speed to Variable 10, then to High.

Blend for 3 to 4 minutes or until heavy steam escapes from the vented lid.

NO VITAMIX?:

Chop the vegetables and saute in a saucepan.

Add the sauteed vegetables all other ingredients to a blender and puree together until very smooth.

Put the soup mixture into a saucepan and heat till ready to serve.

does it all!  chops, purees AND cooks

comes out ready to eat, thick, creamy and delicious

GREEN & RED TOMATO AND CORN SOUP

one mornings harvest

INGREDIENTS:

2 Tbsp. water

1 onion, chopped

1 clove garlic, minced

1 1/2 tsp. ground cumin

4 green tomatoes, chopped

4 red tomatoes, I used cherry tomatoes and estimated the equivalent amount

1 1/2 cup fresh or frozen corn

7 cups vegetable broth

about 6 whole wheat lasagna noodles, broken into pieces

salt and pepper to taste

DIRECTIONS:

In a stockpot heat the water over medium heat.  Add the onion and garlic, saute until soft.

Stir in the cumin, tomatoes, and corn.  Cook over medium heat for 5 minutes.

Stir in vegetable broth, reduce heat to low and cook about 45 minutes. 

At this point I like to use the immersion blender and roughly puree...leaving chunks.

Return to the burner.  Add the noodles and continue to cook another 9 minutes. 

Season with salt and pepper.  I LOVE this served with fresh squeezed lime juice.

a wonderful way to cook an abundance of tomatoes

SOOOOO tasty



STUFFED GREEN PEPPER SOUP

peppers frozen from last season  / my garden

INGREDIENTS:
1 large onion
4 green peppers, cut in chunks
1 bag soy crumbles
3 cloves garlic, minced
2 Tbsp. olive oil
2 cans diced tomatoes, garlic and basil variety
1 (8oz.) can tomato sauce
3 Tbsp. tomato paste
1 cup veggie stock
1/2 tsp. garlic powder
1/2 tsp. allspice
1/4 - 1/2 tsp. coarse black pepper
1/2 tsp. onion powder

DIRECTIONS:

Saute onion in oil till soft.  Add green peppers and garlic.  Saute 3 - 5 minutes. 

Add soy crumbles, turn up heat and cook till the crumbles start to brown.

Add the remaining ingredients.  Bring to a boil.  Turn heat down.  Simmer with the lid on for 45 - 60 minutes.

stuffed green pepper soup

I'll make this from now on INSTEAD of laboriously stuffing peppers

                                                                   tremendous flavor

ROSEMARY CHICKPEA SOUP

start with fresh rosemary

INGREDIENTS:

1 onion,

1 lg. carrot, sliced

2 cloves garlic, minced

2 Tbsp. olive oil

3 sprigs fresh rosemary, trimmed from stem on chopping board to release the oils

2 (14 oz. cans chickpeas), drain and rinse

1/2 cup diced tomatoes

3 cups veggie stock

salt and pepper to taste

1/2 cup dry pasta (use a small shaped pasta), cook near the end

ingredients simmer

DIRECTIONS:

In the oil, saute the diced onion with the carrot and garlic, 3 - 5 minutes.

Add the rosemary, beans, tomatoes and stock.  Simmer for about 25 minutes.

When all is tender, remove 3 labels full of the soup.  Set aside.  Using an immersion blender, puree all the soup remaining in the pot.  Return the rest of the mixture to the pot.

the immersion blender thickens the base of the soup

Next add the cooked pasta.  Continue to cook for about 5 minutes.

serve with Vegan Parmesan cheese and lots of black pepper

VEGAN FENNEL AND TOMATO SOUP

This soup freezes well, so you may want to double the recipe to save half for later.

found this one in Vegetarian Times / serves 6

dice the fennel bulb

INGREDIENTS:

3 Tbsp. olive oil

1 large fennel bulb, diced (4 cups)

3 vegan Italian sausages, sliced into 1/2 inch thick rounds (2 cups)

1 tsp. fennel seeds (I used fennel powder)

2 Tbsp. dry vermouth, dry white wine, or water

4 cups low-sodium vegetable broth

1 - 28oz. can crushed tomatoes, preferably San Marzano

3 Tbsp. chopped fresh Italian parsley

DIRECTIONS:

Heat oil in soup pot over medium heat.  Add fennel, and saute 3 to 5 minutes.

Stir in sausages and fennel and cook 5 to 7 minutes, or until fennel seeds are slightly softened and bits of sausage are stuck to bottom of pan.

Add vermouth, and cook 5 to 10 seconds to deglaze pan, scraping up any brown bits.

Add broth, tomatoes, and parsley; cover, and bring to a boil.  Reduce heat to medium-low, and simmer about 25 minutes.  Season with salt and pepper, if desired. 

this "sausage" has bits of sun-dried tomatoes running through

saute the fennel and "sausage"

fabulous flavor from very few ingredients

LENTIL AND MUSTARD GREENS SOUP

simple, easy to make

this soup gets better and better every day!

Found this one via the net.  It's actually a Lebanese recipe and can be eaten cold in summer or hot in winter.  It's healthy and yummy.  The mustard greens come fresh from my garden.

INGREDIENTS:

1 Tbsp. olive oil
2 large onions
1 Tbsp. salt (adjust to your taste)
1 cup dry red lentils, rinsed and drained
6 cups water
2 Tbsp. olive oil
1 bunch mustard greens or collard greens, rinsed, stemmed and thinly sliced
1 Tbsp. ground cumin
1 tsp. ground cinnamon
2 Tbsp. minced garlic
1/3 cup lemon juice

DIRECTIONS:

Using your frozen reserved vegetables, make a pot of soup stock.  Drain.

Heat 1 Tbsp. olive oil in a large saucepan over medium heat, stir in onion and salt; cook until softened and translucent, about 4 minutes.

Stir in lentils, and cook for 1 minute.  Pour in some of the soup stock from the other pan, bring to a boil over high heat, then turn heat to medium-low, cover, and simmer until the lentils are tender, about 15 minutes.  Turn off the heat.

Meanwhile, in the pot of soup stock, add the greens, the cumin, cinnamon, garlic and lemon juice.  Cook about 30 minutes or more.  Then add the pot of lentils and onions. Cook about 10 more minutes.  Adjust seasoning.

I love serving this with tamari, coarse black pepper and vegan Parmesan cheese

SLOW-COOKER SWEET POTATO AND LENTIL SOUP

Found this one in the Food Network Magazine, December 2011 (quickly becoming my new best friend).  GREAT!  OH and yes, by the way, this is billed as a low calorie dinner.  Serves 4

calories 257
fat 4 g (saturated 2 g)
cholesterol 8 mg
sodium 580 mg
carbohydrate 45 g
fiber 10 g
protein g


INGREDIENTS:

1 large sweet potato, peeled and diced
3 medium carrots, cut into 1/2 inch pieces
3 stalks celery, cut into 1/2 inch pieces
2 leeks, halved lengthwise and cut into 1/2 inch pieces (white and light green parts only)
3/4 cup dried yellow or red lentils
1 (4 inch) piece ginger, peeled and finely grated
1 tsp. curry powder
Kosher salt
1 Tbsp. unsalted butter
2 cloves garlic, thinly sliced
Juice of 1/2 lemon, plus lemon wedges for serving
1/2 cup chopped fresh cilantro

DIRECTIONS:

Combine the sweet potato, carrots, celery, leeks, lentils, ginger, 3/4 tsp. curry powder and 1 tsp. salt in a 4 to 6 qt. slow cooker.  Add 6 cups water and stir, then cover and cook on low, undisturbed, 8 hrs.

Run the emulsion blender through just to make a rough puree.

Melt the butter in a small skillet over medium-high heat.  Add the garlic and the remaining 1/4 tsp. curry powder and cook until the curry powder is slightly toasted, about 1 minute.

Stir the curry mixture into the soup and add the lemon juice, cilantro, and salt to taste.  Serve with lemon wedges.

an amazing blend of flavors

ASPARAGUS AND PEA VELOUTE WITH PARSLEY

I'm home recovering from gum surgery; lots of food restrictions, what to eat without compromising good nutrition?

make this soup in 20 minutes

INGREDIENTS:

1 (16 oz) bunch asparagus, trimmed and coarsely chopped

1 1/2 cups low-sodium vegetable broth

1 cup frozen peas

1 medium onion, cubed

1/2 tsp salt

4 Tbsp olive oil

4 Tbsp arrowroot

1/4 cup finely chopped fresh parsley

DIRECTIONS:

Bring asparagus, broth, peas, onion, salt and 2 1/2 cups water to a simmer in a medium saucepan.  Reduce heat to medium-low, and simmer 15 to 20 minutes or until vegetables are tender.

Transfer to food processor or blender, and blend until smooth. 

Mix the oil and arrowroot (or make the standard roux with flour and butter over a flame) and then place in a pan to heat and cook together 3 to 5 minutes or until lightly browned.

Add pureed soup mixture and cook over medium-low heat until soup is thickened.  Season with salt and pepper.  Serve sprinkled with parsley ( I just add it to the soup).

SOUP WEATHER / TACO SOUP

3 cans Chili Beans, mild, called  for in this soup

INGREDIENTS:

1 bag soy crumbles

2 medium onions

3 cans mild chili beans, undrained

1 can (14 1/2 oz) diced tomatoes

1 cup frozen corn

8 oz jar salsa

1 pkg Taco Seasoning Mix

2 1/2 cup water

DIRECTIONS:

In a little veggie stock, brown the soy crumbles and onions with a bit of salt.

Add all of the remaining ingredients.  Bring to a boil, put the lid on and reduce to a simmer and cook 45 min to 1 hr. 

perk up a chilly day with good hot taco soup

Soup can be served with shredded cheddar cheese (or cheese substitute), fresh cilantro, sour cream, lime wedges, etc.

I topped mine with a small amount of feta cheese.

BEAN SOUP & DOUGHBALLS with "HAM" FLAVOR

start with this Goya mix, 16 bean soup mix

INGREDIENTS:

Goya 16 bean soup mix
small amount of veggie broth (instead of oil)
2 medium onions
3 carrots, peeled and diced
3 stalks of celery, chopped
vegetable stock, about 5 cups
1 bay leaf
1 1/2 Tbsp. liquid smoke
salt and pepper to taste

10 collard leaves, shredded
1 recipe of dough balls

DIRECTIONS:

Follow the directions on the bag of beans.  Either soak overnight or use the directions for the hot water and boiling method.  Drain and rinse the beans.

In a small amount of veggie broth (this is in lieu of oil), saute the onion.  When it starts to soften, add the carrots and celery and continue to cook with a bit of salt. 

Add the drained beans, stock,  bay leaf, liquid smoke, salt and pepper.  Cover and cook for at least 1 hr. or until the beans are tender. 

Add the collards and cook an additional 15 minutes.

Make the dough balls and drop in the simmering liquid.  After all have been dropped in, simmer an additional 2 minutes.  Adjust seasonings.  Soup is ready to serve.  (it's sooooo much better left over)

MOM'S DOUGH BALLS:

In a bowl, beat 2 eggs.  To the eggs add some salt and about 1 Tbsp. melted butter.  Mix.

To this mixture slowly mix in the flour, large spoonful at a time.  Keep blending till the  mixture resembles a wet thick cake batter. 

Dip a teaspoon into the hot simmering soup.  Take a bit of the dough mixture and place it in the hot liquid.  Continue until all the batter is used.  Keep the amount of batter small since these swell up when cooking.

The dough will sink to the bottom then rise when cooked.  After all have been put into the soup, continue cooking for an additional 2 minutes.

spooning the dough balls into the soup mixture

a large pot of hearty soup

served up

BACK FROM VACATION / OKRA & TOMATO SOUP

I arrived home from vacation to find an abundance of veggies in my garden.  I've spent the last 2 days whipping up garden inspired recipes.  My next cluster of posts will cover some of these recipes AND eating on the road (no easy feat).

Meanwhile, the newly planted fall garden is already thriving and the lettuce is growing at a rapid rate.  Making the first salad tonight!!!

the recent crop

Hmmmm what to do with all that okra?  I decided to harvest the seeds from the very large and very "woody" / tough okra  (cook only the 2 to 3 inch  pieces).  I found a very simple and quite tasty recipe for Okra and Tomato Soup.    Try it!

INGREDIENTS:

1 Tbsp olive oil
1 Tbsp butter substitute
4 green onions
2 small cloves garlic, minced
1 rib celery, sliced
2 cups vegetable broth
1 can (14.5 oz) diced tomatoes, undrained
4 cups fresh sliced okra OR frozen, thawed
1 cup corn kernels
1 tsp Cajun seasoning
dash fresh ground black pepper
salt, to taste

DIRECTIONS:

In a medium saucepan, heat olive oil and butter over medium-low heat
. 
Add onion, garlic, and celery; saute, stirring, until celery is soft.  Add the broth, tomatoes, okra, corn and seasonings.

Bring to a boil.  Reduce heat to low and cook about 45 minutes or longer.  Salt to taste.

IRENE'S COMFORT SOUP

How lucky am I? ...rainy balmy day (Irene is passing by Charleston) and a friend has made me lunch, a warm hearty soup.  Great Comfort for the Soul no matter what ails ya?

INGREDIENTS:

3  boxes of organic veggie broth

1 white onion,diced

1 red pepper, diced

5 carrots, grated

4 cloves garlic, grated or minced

1 box Falafel Mix, mix and make small shaped balls

thyme, rosemary and celery seed - 1/4 teaspoon each

salt  and pepper to taste

1 cup veggie Parmesan cheese
1 cup egg pastina or orzo

DIRECTIONS:

Make falafel mix according to pkg directions.  Fry the balls in a bit of veggie broth.
In a lg. soup pot, saute the onions, peppers, carrots and garlic in some broth. 
Add the seasonings.  Add the broth. 
Simmer for about 20 minutes.  Add the falafel balls.  Cook low for another 30 minutes, lid on.
Add the pastina or orzo and cook on low for an hour.
Turn off heat and let sit for another 15 minutes.
Adjust salt and pepper.

warm and hearty

CAULIFLOWER AND CHICKPEA CURRY

Tried a new one this week, looking for a way to use my beautiful head of cauliflower.  What's better than Indian curry?  You can eat this one by itself or with steamed rice.

INGREDIENTS:

1 whole cauliflower
3 medium onions, diced
4 cloves garlic, minced or grated
1/2 tsp fresh ginger, grated
2 tsp ground coriander
2 star anise
1/2 tsp ground chili
2 tsp curry
2 tsp garam masala
2 tsp ground cumin
1 lg. can diced tomatoes
1 can chickpeas, drained and rinsed

DIRECTIONS:

Remove the stalks from the cauliflower and cut into large florets.
In a pan of boiling water, add the cauliflower and cook for 5 minutes.  Remove and drain water. Set aside.
In the same pan, add some butter (Earth Balance), diced onions, grated or minced garlic and the ginger.  Saute until golden brown.
Add the cauliflower.  Stir and continue to cook a couple of minutes.
In the same pan, add the dried spices and cook another 5 minutes.
Add the can of tomatoes and chickpeas and stir well. 
Top with 1/2 cup of water.
Cook 1 1/2 to 2 hrs. on low.
Can be garnished with chopped fresh coriander.

OOPS, almost forgot to take the picture; had already started eating this delicious curry dish