Browsed by
Category: Soups & Stews

Vegetarian Thai Red Curry Soup

Vegetarian Thai Red Curry Soup

 

2 T. vegetable oil

1 large red bell pepper, chopped

6 ounces portobella caps, chopped

8 ounces seitan, chopped

2 T. vegan red curry paste

1 heaping C. peeled and diced russet potatoes

4 ounces green beans

3 C. unsweetened coconut milk

3 C. vegetable broth

1 T. tamari

Salt and pepper, to taste

Heaping 1/4 C. fresh basil, chopped

Sriracha sauce, optional condiment

 

Heat oil in large pot over medium heat. Saute bell pepper and mushrooms for about 5 minutes. Add seitan and red curry paste. Stir to distribute curry paste, about 2 minutes. Add potatoes and green beans and saute about 1 minute more. Add coconut milk, broth, and tamari. Bring to a boil, then reduce heat. Simmer for about 10 minutes, or until potatoes are done. Add salt and pepper to taste. Stir in fresh basil before serving. Garnish with Sriracha sauce for a spicier taste.

Chayote and Roasted Poblano Soup

Chayote and Roasted Poblano Soup

2 chayotes

4 C. chicken broth

1 large poblano pepper, roasted and cleaned (click here for a video on how to roast peppers)

1/2 onion

Fresh cilantro (optional)

Salt and pepper

Oregano

Parsley flakes

Cream, green onions and queso fresco for garnish

 

Clean chayotes and boil them in chicken broth until tender. Blend chayotes, poblano pepper, onion and cilantro with about 1 C. of the chicken broth until smooth. Return to the pot with the rest of the broth and bring to a boil. Reduce heat to slow, add seasoning and spices and cover. Simmer for 15 minutes or until the soup thickens. Stir constantly. Serve and garnish with cream, green onions and queso fresco.

Northwest Clam Chowder with Oyster Mushrooms

Northwest Clam Chowder with Oyster Mushrooms

 

3 pounds Manila, Pacific littleneck, Washington butter, or other small hard-shell clams

4 C. water

6 bacon slices, cut crosswise into 1/2-inch pieces

1 medium onion, diced

2 tsp. chopped fresh thyme

1 1/4 pounds Yukon Gold potatoes, peeled and cut into 1-inch cubes

2 C. half-and-half

1 tsp. coarse salt

1 tsp. freshly ground pepper

1 C. loosely packed fresh parsley leaves, chopped

4 ounces fresh oyster mushrooms, separated into pieces

Garnish: fresh oyster mushrooms

Garnish: fresh oyster mushrooms

Preparation

 

Wash clams thoroughly, discarding any opened shells; place in a stockpot. Add 4 C. water; cover and bring to a boil over medium-high heat. Cook 5 minutes or until shells open, discarding any unopened clams. Remove clams with a slotted spoon, and place in a large bowl. Cool. Remove clam meat from shell, reserving any juice. Coarsely chop clams, and set aside. Pour liquid through a wire-mesh strainer into a 4-C. liquid measuring C., discarding solids. Reserve 3 C. liquid. Cook bacon in a Dutch oven until crisp; remove bacon, reserving 2 T. drippings in pan. Add onion and thyme, and sauté 5 minutes or until onion is tender. Add potatoes, 3 C. reserved clam liquid, half-and-half, salt, and pepper; bring to a boil. Cover, reduce heat, and simmer 7 minutes or until potatoes are tender. Stir in bacon, clams, parsley, and separated mushrooms; serve immediately. Garnish with fresh oyster mushrooms.

Spring Leek Soup with Gruyere Toasts

Spring Leek Soup with Gruyere Toasts

Spring Leek Soup with Gruyere Toasts

2 T. butter

3 large leeks white and light green parts, sliced in half longwise, rinsed and thinly sliced crosswise

pinch fine sea salt

4 C. chicken stock

pinch ground white pepper

1/2 Meyer Lemon juice and zest

4, 1/2- inch slices crusty bread toasted

3 ounces Gruyere cheese shredded

1 green onion thinly sliced (for garnish)

 

Preheat broiler. Melt butter in a large saucepan over medium heat. Add leeks and a pinch of sea salt, to help sweat out the liquid. Cook and stir until leeks are tender but not brown, about 3 minutes. Add stock and white pepper, bring to boil. Stir in lemon juice and zest. Remove from heat and season to taste with salt and white pepper. Ladle soup into 4 broiler-safe serving bowls. Place one slice of toasted bread over each serving, pressing it down to submerge. Divide cheese evenly, sprinkling it over each toast. Place bowls under broiler and broil until cheese is melted and bubbly. If desired, garnish each serving with green onion. Serve.

Orzo Butternut Squash Soup with Sautéed Zucchini and Yellow Squash, Topped With Crispy Prosciutto

Orzo Butternut Squash Soup with Sautéed Zucchini and Yellow Squash, Topped With Crispy Prosciutto

1 box Orzo

3 T. olive oil

2 cloves garlic, chopped

1/2 medium onion onions, chopped

5 C. butternut squash, diced

4 C. chicken broth

2 C. water

1 C. zucchini, diced

1 C. yellow squash, diced

4 ounces prosciutto, sliced into thin strips

to taste salt

to taste freshly ground black pepper

 

HEAT olive oil in a large skillet; add onions and garlic and cook for 5 minutes. ADD the butternut squash and allow it to carmelize. Cover mixture with chicken broth and simmer for 10 minutes. Pour the soup mixture into a blender and blend well. SAUTE zucchini and squash in a separate skillet. FRY prosciutto in another skillet and set aside. RETURN soup to a large pot, mix in the sauteed zucchini and squash. Add the water and bring to a boil. ADD Orzo to the pot and cook according to the package directions, stirring frequently. TRANSFER to serving bowls and top with crispy prosciutto before serving

Cheeseburger Soup

Cheeseburger Soup

1/2 lb. ground beef

3/4 C. chopped onion

3/4 C. shredded carrots

3/4 C. diced celery

1 tsp. dried basil

1 tsp. dried parsley flakes

4 T. butter or margarine, divided

3 C. chicken broth

4 C. diced peeled potatoes

1/4 C. flour

8 oz. cheese, cubed or shredded

1-1/2 C. milk

3/4 tsp. salt

1/4 to 1/2 tsp. pepper

1/4 C. sour cream

In a 3-quart saucepan, brown beef; drain and set aside.  In the same saucepan, sauté onion, carrots, celery, basil and parsley in 1 T. butter until vegetables are tender, about 10 minutes. Add broth, potatoes, and beef; bring to a boil.  Reduce heat; cover and simmer for 10-12 minutes or until potatoes are tender. Meanwhile, in a small skillet, melt remaining butter.  Add flour; cook and stir for 3-5 minutes or until bubbly.  Add to soup; bring to a boil.  Cook and stir for 2 minutes.  Reduce heat to low.  Add cheese, milk, salt, and pepper; cook and stir until cheese melts.  Remove from the heat; blend in sour cream.  Makes 8 servings.

Sunshine Soup with Mushrooms

Sunshine Soup with Mushrooms

Sunshine Soup with Mushrooms

 

Not all children love mushrooms, but if you are a parent of a fussy eater, chop your mushrooms very finely. You can serve mushrooms to children over three years old, provided, of course, that they do not have allergies to mushrooms. Choose the freshest mushrooms with closed caps. Some recipes recommend using canned tomatoes, but I strongly advise against giving canned foods to children because can lining contains phthalate BPA, a well-known endocrine disruptor.

 

2 T. olive oil

2 medium leeks

2 C. button mushrooms

2 tomatoes

1/2 C. red lentils

1/2 C. pearl barley

Fresh dill, to garnish

 

Trim, halve, wash and thinly slice the leeks. Chop the mushrooms finely. Heat the oil in a large saucepan over medium-high heat. Add leeks and mushroom. Cook, stirring, for 3 to 4 minutes. Cut tomatoes in quarters and slice the skin off the flesh using sharp knife. Alternatively, splash the tomato with boiling water and quickly place them into a pan of ice cold water. The skin should be easy to remove. Add skinless tomatoes to the pan with leeks and mushrooms and stir well. Add lentils, barley and the stock to the pan. Cover and bring to the boil. Reduce heat to low and simmer for 3 5 to 40 minutes or until barley is tender. Ladle into bowls. Serve with a sprinkle of chopped dill and whole meal croutons.

Celery and Coconut Cleansing Soup

Celery and Coconut Cleansing Soup

Celery and Coconut Cleansing Soup

 

Celery is an excellent source of vitamin C as well at least a dozen other types of antioxidant nutrients that help protect us against unwanted oxygen damage to our cells, blood vessels, and large organ systems in our bodies. In addition to that, celery contains active compounds called phthalides which allow blood vessels to dilate. Studies have shown that celery can reduce blood pressure. Phthalides also reduce stress hormones which can cause blood vessels to constrict. Celery contains phytochemical compounds known as coumarins. Studies have shown that they are effective in cancer prevention and are capable of enhancing the activity of white blood cells. Celery may help to lower cholesterol and prevent cancer by improving detoxification. This simple quick recipe is excellent for liver cleansing

 

1 small onion

1 small carrot

1 celery rib

1 inch fresh ginger

2 T. coconut oil

2 C. low-sodium vegetable stock

Fresh lemon juice, to taste

 

Peel and finely chop onions, carrots, celery and ginger. Heat the oil in a saucepan over medium heat. Sauté onions until tender, approximately 5 minutes. Slowly stir in carrots, celery and ginger, and continue cooking until carrots are tender. Stir in vegetable broth and bring to a boil. Reduce heat to simmer and continue cooking for 10 minutes. Serve with a sprinkle of your favorite fragrant herbs.

Onion and Apples Detox Soup

Onion and Apples Detox Soup

Onion and Apples Detox Soup

 

Onion belongs to the allium family of vegetables. These pungent plants contain flavonoids that stimulate the production of glutathione, one of the liver’s strongest antioxidants. Yes, we all know it is quite smelly and not an exactly a food you would like to eat before an important interview or a date, but try to eat at least half an onion a day. Along with artichoke heart, parsley, Brussels sprouts, shallot, broccoli, and celery, onions are highest in antioxidant polyphenols which may protect against various cancers, including colorectal, laryngeal, and ovarian cancer. The best way to eat onions is in raw form, for example, sliced for a salad or chopped for a sauce or a dip.

 

1 C. apple juice

1 tsp. apple cider vinegar

4 onions

9 cloves garlic, minced

1 T. whole wheat flour

4 C. low-sodium vegetable broth

1 C. unsweetened whole-grain oatmeal

1/2 tsp. ground black pepper

6 slices toasted bread (optional)

 

Thinly slice the onions. In a heavy stockpot over medium heat, combine apple juice and apple cider vinegar, add the onions and cook on medium heat, stirring frequently, until onions begin to form a paste. Stir in the garlic and continue to cook for 5 to 10 minutes, until garlic turns light brown. Stir in the flour and cook for 2 minutes. Pour in vegetable broth and bring to a boil. Add oatmeal. Reduce heat and simmer for 20 minutes. After the soup has cooked, remove and discard the spices using a sieve. Puree the soup in the pot using an immersion blender. Otherwise, puree in batches using a food processor. Ladle soup into bowls. Garnish with fresh herbs and peppered stale bread toasts before serving.

Dill and Fennel Detox Soup

Dill and Fennel Detox Soup

Dill and Fennel Detox Soup

 

An ideal cleanse food, fennel is rich in vitamins and anti-inflammatory chemicals. Dill contains chemicals that help with the activation of glutathione, a liver antioxidant that attaches to free radical molecules and disarms them. This Super Soup is high in fiber but low in calories – less than 100 per serving.

 

2 T. extra-virgin olive oil

3 large leeks

4 large stalks celery

3 large onions

1 large fennel bulb

8 C. water

2 cubes low-sodium vegetable stock

1 T. wheat germ per portion

Small bunch of fresh dill

 

Clean and thinly slice leeks, celery and fennel. Peel and halve the onions. In a large saucepan combine olive oil, leeks, celery, onions, fennel and cook and stir until the onions are translucent and the vegetables softened, or about 10 minutes. Pour 8 C. of water over the vegetables, bring to a boil, reduce the heat and then add crumbled vegetable stock cubes. Simmer over low heat, stirring occasionally until the vegetables are tender, or about 30 minutes. After the soup has cooked, remove and discard the herbs. Puree the soup in the pot using an immersion blender. Otherwise, puree in batches using a food processor. Add wheat germ into each bowl before serving and stir well. Serve with freshly chopped dill.

Detox Artichoke and Lemon Cleansing Soup

Detox Artichoke and Lemon Cleansing Soup

Detox Artichoke and Lemon Cleansing Soup

 

5 artichokes

1 medium leek

1 onion

6 garlic cloves

2 T. olive oil

8 C. low-sodium vegetable stock

2 bay leaves

2 sprigs thyme

4 sprigs parsley

1 lemon

2 T. wheat germ per serving

 

Remove hearts from artichokes by peeling away the thick leaves and chopping away the thistle. Chop the hearts in quarters. Remove hard green parts from the leek stem and slice the white part lengthwise. Carefully rinse to remove any grit. Slice into thin rings. Chop the onion and the garlic. Pour olive oil into a large, thick-bottomed pot and allow to heat slightly. Add artichoke hearts, leek, garlic and onion. Stir well. Cook on medium heat until artichoke is tender. Add the stock and herbs. Increase the heat to bring the soup to a simmer, and then lower the heat. Cook uncovered for 40 minutes. After the soup has cooked, remove and discard the herbs. Puree the soup in the pot using an immersion blender. Otherwise, puree in batches using a food processor. Before serving, squeeze lemon juice and add wheat germ into each bowl. Stir well before serving. Artichoke contains antioxidant compounds called caffeoylquinic acids which help treat liver disorders. These phytochemicals stimulate the secretion of bile and help the body to digest fats. Efficient bile flow clears the liver of potentially inflammatory substances contained in fatty foods.

Chicken-Ramen Soup

Chicken-Ramen Soup

1 T. olive oil

1 C. baby carrots, sliced into 1/4-inch slices

1 C. sliced celery

1 medium onion, chopped

2 garlic cloves, minced

2 C. cut-up deli rotisserie-cooked chicken

6 C. water

1 (3 oz.) package chicken-flavored ramen noodles

1/4 tsp. salt

1/4 tsp. pepper

In a 5-quart Dutch oven, heat oil over medium heat. Add carrots, celery, onion, and garlic; cook 3-4 minutes, stirring frequently, until tender. Stir in chicken, water, contents of seasoning packet from soup mix, salt, and pepper. Heat to boiling over high heat. Reduce heat to medium; simmer uncovered 10-15 minutes. Stir in noodles from soup mix; simmer uncovered 4 minutes longer or until noodles are tender.

Vigorous Vegetable Soup

Vigorous Vegetable Soup

Vigorous Vegetable Soup

 

1 medium Zucchini

1 c. chopped Mushrooms, fresh

1 med Onion, diced

7 large Carrots, diced

4 Celery stalks, diced

1 sprig Rosemary

1 tsp. dried Thyme

1/4 tsp. crushed red pepper flakes

1 10-oz package frozen green peas, thawed

3 14.5-ounce cans low-fat, low-sodium vegetable broth

3 C. water

 

Place all the ingredients except the peas in a large pot with the water, broth, and spices. Bring to a boil, then let simmer for 45 minutes or until carrots are tender. Add peas for last 5 minutes of cooking time.  Remove the bay leaf and rosemary sprig before serving.

Fat Smash

Pineapple Gazpacho

Pineapple Gazpacho

4 oz diced tomato, canned

2 oz pineapple juice

2 oz Bloody Mary Mix

1 T. red wine vinegar

1 T. olive oil

1/2 cucumber (seeded), 1/4 peeled, 1/4 with skin

1/4 red onion (2 oz)

1/2 stalk celery (2 oz)

1/2 carrot (3 oz)

1/4 green pepper

1/4 pineapple (1/2 qt peeled and cored)

1 T. fresh basil leaves

3/4 tsp. paprika

1/4 tsp. salt

1/4 tsp. white pepper

1/4 tsp. garlic, fresh chopped

1/4 tsp. Tabasco sauce

1/4 tsp. Worcestershire sauce

1/2 T. red wine vinegar

 

Dice tomato, pineapple, celery, red onion, cucumber, bell peppers and garlic. Put all ingredients into a bowl, mix well. Blend in batches with a blender or with an immersion blender.  Chill overnight (Note: the flavors really come together on the second day … by day three the flavors start to fade). Serve chilled.

Buttermilk-Lady Pea Soup with Bacon

Buttermilk-Lady Pea Soup with Bacon

Buttermilk-Lady Pea Soup with Bacon

4 uncooked bacon slices, coarsely chopped

1 small shallot, minced

1/2 teaspoon minced garlic

5 cups cooked Lady Peas

3/4 to 1 cup reserved cooking liquid from Lady Peas

3/4 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

2 cups buttermilk

Cook bacon in a large saucepan over medium heat 6 to 7 minutes or until crisp; remove bacon, and drain on paper towels, reserving 1 tsp. drippings in saucepan. Finely chop cooked bacon. Sauté shallots and garlic in hot drippings over medium heat 2 minutes or until tender. Process 3 cups peas and 3/4 cup reserved cooking liquid in a food processor until smooth. Add pureed pea mixture, remaining peas, salt, and pepper to shallot mixture. Stir in buttermilk. Cook over medium heat, stirring often, 8 minutes. (Do not boil.) Stir in up to 1/4 cup cooking liquid, 1 Tbsp. at a time, until desired consistency is reached. Spoon soup into 4 bowls, and top with bacon.

Hazelnut Squash Soup

Hazelnut Squash Soup

Hazelnut Squash Soup

1-1/2 cups mashed, cooked squash or 1 package (12 oz.) frozen cooked squash

1 cup finely chopped Oregon hazelnuts (4 oz.)

1/2 cup finely chopped onion

1 quart chicken broth or stock

salt to taste

1/4 teaspoon pepper

2 tablespoons butter or margarine

2 tablespoons sherry

 

Combine squash, hazelnuts, onion and broth in saucepan. Bring to a boil; cover and simmer 30 minutes, stirring occasionally. Stir in salt to taste, pepper, butter and sherry. Garnish with roasted and sliced hazelnuts, if desired.

Oregon IPA Cheddar Soup with Garlic Hazelnuts

Oregon IPA Cheddar Soup with Garlic Hazelnuts

Oregon IPA Cheddar Soup with Garlic Hazelnuts

1 cup roasted hazelnuts halved or roughly chopped

4 garlic cloves, grated

3 tablespoons unsalted butter

12 ounces Deschutes Fresh Squeezed IPA

1 tablespoon cornstarch

1 tablespoon water

8 ounces Tillamook Sharp Cheddar Cheese, shredded

4 ounces Tillamook Medium Cheddar Cheese, shredded

¼ teaspoon ground black pepper

1 tablespoon chopped fresh chives

 

Add the hazelnuts, 1 clove of garlic, and 2 teaspoons of butter to a medium skillet. Heat over medium high and toss gently to melt the butter and gently cook the garlic as it coats the nuts. Cook for about 1 minute and remove from the heat. Melt the remaining butter in a small soup pot over medium heat and add the remaining garlic. Let cook until it just begins to sizzle, about 1 minute. Remove the pan from the heat and pour in the beer. Return the pan to medium heat. Stir together the cornstarch and water in a small dish. Pour this into the warming beer and whisk. Continue to whisk as the beer heats and the liquid thickens slightly, about 2 minutes. Turn the heat to low. Add the cheeses a handful at a time and whisk the soup well to melt the cheese. Once the cheeses are smooth. Remove the soup from the heat. Ladle into 4 small bowls and top each with garlic hazelnuts and fresh chives before serving.

Peruvian Quinoa Corn Chowder

Peruvian Quinoa Corn Chowder

 

2 tbsp butter

1 1/2 cups chopped leeks

1 cup finely diced celery

1/2 cup finely diced red bell pepper

1 tsp salt

1/4 cup amaranth

1/2 cup quinoa

1/4 tsp dried thyme

4 cups fresh or frozen sweet corn kernels, thawed

1 cup whole milk

2 tbsp minced parsley, for garnish

 

In a large pot, sauté the leeks, celery and bell pepper in 2 tablespoons of butter for about 5 minutes. Season with salt.  Stir in the amaranth with 3 cups of water. Bring to a boil over high heat. Stir in the quinoa and thyme and return to a boil. Reduce the heat and simmer, partially covered, for 10 minutes. Meanwhile, purée 3 cups of the corn with 1 cup of water in a blender or food processor. When the quinoa has cooked for 10 minutes, stir the corn purée and remaining whole corn kernels into the soup. Add salt to taste. Reduce the heat and simmer until the quinoa and amaranth are tender, 3 to 5 minutes. Stir in the milk. Divide into portions and garnish each with finely chopped parsley.

Soba Noodle Miso Soup

Soba Noodle Miso Soup

2 oz dried shiitake mushrooms

1 bunch of scallions, roughly chopped into about 2″ pieces

2″ slice of peeled ginger

6 cups water

1/2 package of tofu, cut into bite sized pieces

4 Tbsp miso paste (you can use any variety, I used a mellow white miso)

4 oz. soba noodles, cooked according to package and rinsed in cold water

Soy sauce, to taste

Sriracha sauce, to taste and optional

Baby spinach, shredded carrots, sliced green onions and bit of sesame oil to garnish

 

In a large pot, add in the water, ginger, scallions, and shiitake mushrooms. Bring to a simmer over medium heat and allow to cook until the mushrooms have softened and the water has been infused with the flavors, about 20 minutes. Strain the liquid, discarding the mushrooms, ginger and scallions. In a bowl, whisk the miso paste with some of the hot stock. Add to the pan with the rest of the stock. Season with a bit of soy sauce, and sriracha to taste.  Add in the cubed tofu, and cook 5 minutes more.  To serve, place the cooked soba noodles in a bowl and top with the soup. Garnish with shredded carrots, scallions, baby spinach and a splash of sesame oil.

Parmesan Soup with Green Onion and Parsley Dumplings

Parmesan Soup with Green Onion and Parsley Dumplings

8 cups chicken stock

1 large onion, thinly sliced

3 carrots, diced

3 cloves garlic, thinly sliced

10 oz (or so) Parmesan-Reggiano rind (using shredded or grated will make the soup stringy)

½ cup chopped Italian Parsley plus some extra for garnish

12 or so dumplings

Add all ingredients except dumplings to a pot and bring to a simmer. Salt and Pepper to taste. Cook about 15 minutes to blend flavors and soften carrots and onions. For the Dumpling dough, you can follow the directions on the side of a box of Bisquick to make about 12 dumplings. Add about 3 green onions, finely diced, to the dough as well as about ¼ cup chopped parsley. Mix well. Roll into balls. They should be about 2/3 the size of a golf ball.  Add dumplings one at a time and ensure that there are at least 2-3 inches between dumplings because they will expand. Cook until dumplings are cooked through (about 10 minutes). Soup will thicken slightly. Using a large slotted spoon or “Spider”, remove the remnants of the Parmesan-Reggiano rind and discard.  Ladle into soup bowls and garnish with additional Parsley.

Adzuki Butternut Squash Soup Recipe

Adzuki Butternut Squash Soup Recipe

 

2 tablespoons olive oil

1 teaspoon cinnamon

1 teaspoon cumin

2 generous teaspoons finely chopped chipotle pepper (from can, or rehydrated from dried chile)

2 teaspoons fine grain sea salt

2 medium-large onions

6 cloves garlic, minced

4 cups butternut squash, peeled and cut into 1/4-inch dice

5 – 6 cups water

5 whole canned tomatoes, chopped

1 bunch lacinato kale

4 cups cooked or canned adzuki beans

chopped cilantro for serving

 

Heat the oil in a large pot over medium heat. Add the cinnamon, coriander, chipotle and salt and sauté for a minute or two – until aromatic. Add the onions and sauté for about 10 minutes, until they are soft and beginning to brown.  Add the garlic and butternut squash and cook for another 5 minutes. Add 5 cups of water. Increase the heat to bring to a boil, and once boiling, reduce heat, cover, and simmer until the squash begins to soften, 15-20 minutes or so. Once the squash has softened, break up some pieces with the back of your spoon (it should be soft enough for you to do this relatively easily). Add the tomatoes, and cook a couple more minutes before adding the kale and beans. Serve with a drizzle of olive oil and the cilantro.

Thai Yellow Tomato Gazpacho

Thai Yellow Tomato Gazpacho

 

2 1/2 pounds ripe yellow tomatoes, cored and quartered

3/4 cup seasoned rice vinegar

5 kaffir lime leaves or 2 tsp. finely shredded lime zest

2 stalks lemongrass, chopped

1 cup peeled green or half-ripe papaya cut in 1/4-in. dice

1/2 English cucumber, peeled and cut in 1/4-in. dice

1/4 cup minced red onion

3 tablespoons fresh lime juice

2 tablespoons minced fresh galangal or ginger

1 tablespoon finely chopped mint leaves

1 tablespoon finely chopped Thai basil or regular basil leaves

1/2 to 1 tbsp. Sriracha

Thai or Vietnamese fish sauce or kosher salt

 

In a food processor, pulse 1/3 of tomatoes at a time until finely chopped. Pour into a bowl. In a small saucepan over medium heat, combine vinegar, lime leaves, and lemongrass. Bring to a simmer, then remove from heat and stir into tomato mixture. Chill about 2 hours to blend flavors. Press mixture through a coarse strainer into another bowl and discard contents of strainer. Stir remaining ingredients into tomato mixture, adding Sriracha and fish sauce to taste. Chill until cold and flavors are blended, at least 30 minutes and as long as overnight.

Easy Potato Soup with Sneaky Cauliflower 

Easy Potato Soup with Sneaky Cauliflower 

Easy Potato Soup with Sneaky Cauliflower

 

2 tbsp. butter

1 small onion diced

2 cloves garlic crushed or minced

2 tbsp. flour

1/2 tsp. Cajun seasoning

4 c. chicken broth

1 1/2 lb. russet potatoes peeled and diced into 1″ pieces

1 c. cauliflower florets

1/2 c. half and half

1/2 c. shredded cheese

1/4 c. sour cream I used reduced fat

1/2 c. milk optional

4 slices cooked bacon diced (optional)

4 green onions sliced (optional)

 

Melt butter in a large pot over medium heat. Add onion, and sauté until very tender. Add garlic and Cajun seasoning, and sauté 1-2 minutes longer. Stir in flour until onions are evenly coated. Slowly add chicken broth, about 1/4 c. at a time, stirring constantly to keep mixture smooth. When all broth is incorporated, add potato cubes and cauliflower. Bring soup to a boil, reduce heat to medium-low, and cover. Simmer for 10-15 minutes, until potatoes are tender. Using a stick blender, carefully blend soup until smooth. (You can also transfer soup to a regular blender and puree that way, but please be careful pouring the very hot soup!) Stir in half and half, cheese, and sour cream, and return to a simmer. If soup is thicker than you would like, stir in up to 1/2 c. milk and return to a simmer. Sprinkle bacon and green onions over individual servings if desired.

For no chew diet, omit bacon and onion garnish, or dice into very small pieces.

White Bean Soup with Greens

White Bean Soup with Greens

 

1 1/2 pounds Swiss chard, escarale, or beet greens, trimmed

6 cups chicken broth

1 clove garlic, crushed

1 cup cooked white beans

1/2 teaspoon salt

1/8 teaspoon ground white pepper

Grated Parmesan cheese, for garnish

Red-pepper flakes, for garnish

 

Bring a large pot of water to a boil over medium-high heat. Add the greens and cook for 7 minutes, or until barely tender. Drain the greens, squeezing out as much water as possible. (This can be done several hours before cooking in the soup. It is not necessary to cut the greens, because they will break apart while they cook in the soup.)  Bring the broth to a simmer in a large pot over medium-high heat. Add the garlic and greens. If using canned white beans, place them in a strainer and rinse them under cold running water to remove excess sodium. Add the beans to the broth. Simmer gently, partially covered, for 10 minutes. Sprinkle with the salt and pepper to taste. (Do not add the salt before the soup has finished cooking, or it may become too salty.)  Ladle the soup into heated bowls. Pass the cheese and pepper flakes at the table.

Deer Chili

Deer Chili

Deer Chili

 

2 dried ancho chiles, stemmed and seeded

2 tablespoons sunflower seed oil (or another neutral oil)

1 pound ground deer meat (venison), or other ground meat (see note here’

1 yellow onion, finely chopped

3 cloves of garlic, minced

1 cup diced tomatoes

1 cup beef or game broth

1 teaspoon ground cumin

1 teaspoon smoked paprika

1 teaspoon dried oregano

1/2 teaspoon ground coriander

Kosher salt and freshly ground black pepper to taste

2 cups cooked beans of your choice (or canned, drained and rinsed)

1 cup corn kernels (fresh or frozen)

Chopped fresh cilantro, for garnish

Grated cheddar or cotija cheese, for garnish

Sliced jalapenos (optional), for garnish

Lime wedges, for garnish

 

Heat a medium dry skillet over medium heat, and add the dried ancho chiles. Toast them for 1 to 2 minutes, flipping them occasionally until they become fragrant. Be careful not to burn them. Soak the toasted chiles in hot water for 20 to 30 minutes to reduce the heat level. Drain them well and pat them dry with paper towels. Put the chiles and a pinch of salt in a small blender or food processor, and pulse until the chiles form a thick paste. Depending on the desired consistency, add a little water or oil to help the blending process, then set aside. Note: To make chile paste using a molcajete (the Mexican version of a mortar and pestle), grind the toasted and soaked chiles in the molcajete with a pinch of salt, which helps break down the chiles, until a thick paste forms. In a large pot or Dutch oven, heat the sunflower seed oil over medium-high heat. Add the ground deer meat, and cook until it’s browned and crumbled, 5 to 6 minutes. Use a slotted spoon to remove any excess fat. Add the chopped onion and cook until it becomes translucent, 4 to 5 minutes. Stir in the minced garlic and the ancho chile paste, and cook for another 2 to 3 minutes to release the flavors. Add the diced tomatoes, beef broth, ground cumin, smoked paprika, dried oregano, ground coriander, salt, and pepper. Mix well. Cover the pot, reduce the heat to low, and let the chili simmer for about 45 minutes, allowing the flavors to meld. Stir in the cooked beans and corn kernels. Continue to simmer for an additional 15 to 20 minutes, or until the chili is thickened and the deer meat is tender. Taste and adjust the seasoning with more salt and pepper, if needed. Serve the chili hot, garnished with chopped fresh cilantro, grated cheddar or cotija cheese, sliced jalapeños for extra heat, and lime wedges for a burst of fresh citrus flavor.

Spicy Kielbasa Soup

Spicy Kielbasa Soup

1/2 pound reduced-fat smoked turkey kielbasa, sliced

1 medium onion, chopped

1 medium green pepper, chopped

1 celery ribs with leaves, thinly sliced

4 garlic cloves, minced

2 (14.5 ounce) cans reduced sodium chicken broth

1 (15.5 ounce) can great northern beans, rinsed and drained

1 (14.5 ounce) can stewed tomatoes, cut up

1 small zucchini, sliced

1 medium carrot, shredded

1 tablespoon dried parsley flakes

1/4 teaspoon crushed red pepper flakes

1/4 teaspoon pepper

 

In a nonstick skillet, cook kielbasa over medium heat until lightly browned. Add the onion, green pepper, celery and garlic. Cook and stir for 5 minutes or until vegetable are tender. Transfer to a slow cooker. Stir in the remaining ingredients. Cover and cook on low for 8-9 hours.

Creamy Shrimp Chowder

Creamy Shrimp Chowder

 

3 green onions

2 medium potatoes

2 carrots

1 can (11oz.) of corn niblets, drained

1 can (10 oz.) cream of celery soup

1 can (10 oz.) cream of mushroom soup

2 cups water

1 bay leaf

1/2 tsp dried thyme

1/2 tbsp onion powder

1/8 tsp cayenne pepper or crushed red pepper

1 pound of medium shrimp, cleaned and peeled

1 cup milk

4 slices cooked bacon

 

Slice the green onions and carrots. Chop the potatoes into bite-size pieces. Place green onions, potatoes, carrots and corn in a Dutch oven or large pot. Add the soup, water, bay leaf, thyme, onion powder and cayenne pepper. Mix well. Allow to cook gently until potatoes are tender, about 25 minutes. Add the shrimp about 10 minutes before serving and heat the shrimp until they are cooked through. Add milk and remove the bay leaf. Place chowder in serving bowls and top with crumbled bacon.

Jewish Grandmother’s Chicken Soup

Jewish Grandmother’s Chicken Soup

Jewish Grandmother’s Chicken Soup

 

1 (4- or 5-pound) cut-up stewing hen or chicken

2 large onions, quartered

2 large celery ribs with leaves, quartered

2 large carrots, quartered

1 parsnip, quartered

1/2 C. parsley sprigs

1 bay leaf

I 1/2 tsp. salt

3/4 tsp. whole black peppercorns

 

In a large stockpot, place all ingredients and enough water to cover by 1 inch, about 4 quarts. Bring to a boil, reduce heat to medium-low, and simmer, partially covered, 1 1/2 hours. Add additional water if needed to keep chicken and vegetables covered. Strain soup, reserving chicken but discarding vegetables and herbs. When chicken is cool enough to handle, pull meat off bones in chunks. Refrigerate broth for at least 1 hour, then spoon off congealed fat. To serve, reheat broth. Add chicken meat and simmer 2 minutes, or until heated through.

Ma’s Clam Soup

Ma’s Clam Soup

1 pkg. Bacon

1 Large Onion

2 Can Minced Clams

Milk

2 Ribs Celery

8 Potatoes

 

Cut bacon fine and dice onion. Sauté together until bacon is crisp and onion browns on edges. Dice celery and cook in 5 quart pot no more than 1/2 full of water.  Peel 6-8 potatoes (depending on how much you like potatoes) and cut into chunks.  Add potatoes to celery water and cook until potatoes are done.  Try to use as little water as possible, with water just covering potatoes.  If you have to pour off water you lose flavor and vitamins. Add bacon and onion to potatoes.  Add milk to taste.  Add clams.

Hearty Chickpea Soup

Hearty Chickpea Soup

2 T. olive oil

1 finely chopped rib celery

1 medium carrot, chopped

1 medium onion, chopped

2 tsp. minced garlic

1 tsp. ground cinnamon

1/4 tsp. ground turmeric

1/4 tsp. ground ginger or grated fresh ginger

Pinch of saffron

2 C. vegetable broth

1 can (15 ounces) chickpeas, rinsed and drained

1 can (14 1/2 ounces) diced or stewed tomatoes with no salt added

2 C. baby spinach leaves

Lemon wedges

 

In a medium saucepan, heat the oil over medium heat. Add the celery, carrot, onion, and garlic. Cook, stirring occasionally, for 3 to 5 minutes, or until starting to soften. Add the cinnamon, turmeric, ginger, and saffron, if desired. Cook 1 to 2 minutes longer, or until the spices are fragrant. Add the broth, chickpeas, and tomatoes (with juice). Bring to a boil. Reduce the heat to simmer. Cook, partially covered, for 25 minutes, or until the vegetables are tender. Stir in the spinach and cook for about 2 minutes, or until wilted. Garnish with the lemon wedges, if desired.

 

Yield: 4 servings

Calories: 196

Fat: 9g

Fiber: 6g

Vegetarian Navy Bean Soup

Vegetarian Navy Bean Soup

16 oz. navy beans, rinsed
8 C. water
1 C. carrots, finely chopped
1 C. celery, finely chopped & leaves
1/2 C. onion, finely chopped
1 C. tomato vegetable cocktail juice
1 T. chicken-flavor instant bouillon
1/8 tsp. crushed red pepper flakes

In large saucepan or Dutch oven, combine beans and water. Bring to a boil. Boil 30 minutes; remove from heat. Let stand 1-1/2 hours or until beans are tender. In slow cooker, combine beans (and water) and all remaining ingredients; mix well. Cover and cook on low setting for 6 to 8 hours or until beans and vegetables are very tender.

Yield: 8 servings
Serving Size: 1 C.

Calories: 211
Fat: 1g
Fiber: 15g

Rustic Vegetable Soup

Rustic Vegetable Soup

16 oz. picante sauce
10 oz. frozen mixed vegetables, thawed
10 oz. frozen green beans , thawed,
2 (10 oz). cans fat-free beef broth
2 medium baking potatoes, cut into 1/2″ pieces
1 medium green bell pepper, chopped
1/2 tsp. sugar
Bay Leaf
1/4 C. parsley

Combine all ingredients, except parsley in slow cooker. Cover and cool on LOW 8 hours or on HIGH 4 hours. Remove Bay Leaf, stir in parsley; serve.

Serving Size: 1 1/2 C.
Calories: 98
Fat: trace
Fiber: 3g

Hot Texas Chili Soup

Hot Texas Chili Soup

12 oz. red kidney beans, cooked and drained
6 oz. ground turkey, cooked
3 C. canned stewed tomatoes, low-sodium
2 C. tomato sauce
1 1/2 C. chopped onions
1 C. canned green chilies, rinsed, drained and chopped
1 T. + 2 tsp. chili powder
1 1/2 tsp. ground cumin
1 tsp. paprika
1 tsp. dried oregano
1/4 tsp. hot pepper sauce

In 3-quart slow-cooker, combine all ingredients and 2 C. water. Cover and cook on Low 4 hours or on High 2 hours, until onions are tender. Ladle evenly into 6 soup bowls.

Yield: 6 servings
Calories: 230
Fat: 5g
Fiber: 8g

Crockpot Chicken Tortilla Soup

Crockpot Chicken Tortilla Soup

16 oz. Chicken Breast Halves Without Skin, cubed
30 oz. Black Beans, Canned, undrained
30 oz. Mexican-style Stewed Tomatoes, canned
1 C. Salsa
Minced Garlic
Chopped Cilantro
4 oz. Chopped Green Chiles
14 1/2 oz. Tomato Sauce
2 C. Reduced Fat Cheddar Cheese, grated
reduced fat Tortilla Chips

Combine all ingredients except cheese and tortilla chips into slow cooker. Cover and cook on low 8 hours. To serve, put a handful of chips into each individual bowl. Ladle soup over chips. Top with 1/4 C. cheese.

Yield: 8 servings
Calories: 248
Fat: 4g
Fiber: 9g

Wheat Berry, Black Bean, and Vegetable Stew

Wheat Berry, Black Bean, and Vegetable Stew

1 C. uncooked wheat berries
2 C. hot water
4 C. water
1 tsp. fine sea salt
1 T. olive oil
1 C. chopped onion
4 C. sliced cremini mushrooms
1/2 C. sliced celery
1/2 C. sliced carrot
1 T. chopped fresh rosemary
2 C. chopped Savoy cabbage
1/2 tsp. freshly ground black pepper
1 (14.5-oz.) can no-salt-added whole tomatoes, undrained and chopped
1 (15-oz.) can no-salt-added black soy beans, drained (regular black beans will work)
2 T. chopped fresh parsley

Combine wheat berries and 2 C. hot water in a bowl; let stand 1 hour.
Drain mixture through a sieve over a bowl, reserving 1 1/2 C. of the soaking liquid. Combine wheat berries, 4 C. water, and salt in a Dutch oven; bring to a boil. Reduce heat; simmer 30 minutes. Remove from pan. Add oil to pan; heat over medium-high heat. Add onion; saut� 5 minutes. Add mushrooms, celery, carrot, and rosemary; saut� 5 minutes. Add the reserved soaking liquid and wheat berry mixture to pan; bring to a boil. Stir in cabbage and pepper. Cover, reduce heat, and simmer 20 minutes, stirring occasionally. Add tomatoes; simmer mixture for 10 minutes or until the wheat berries are tender, stirring occasionally. Add soy beans; bring to a boil. Cook mixture for 10 minutes or until thick. Stir in chopped parsley.

Yield: 4 servings
Serving size: 1 1/2 C.

Calories: 333
Fat: 5.9g
Fiber: 14.5g

Egg Flower Soup

Egg Flower Soup

6 cups low sodium chicken broth
several slices of ginger
1 large egg
1 large egg white
2 teaspoons water
1 tablespoon soy sauce
1 tablespoon cornstarch whisked into 3 tablespoons cold water
2 scallions (green and white parts), minced

Add the chicken brothand ginger to a 3- to 4-quart saucepan and bring to a boil over medium-high heat. While the broth heats, in a small bowl blend the egg, egg white and water together. When the broth comes to a boil, reduce the heat to medium. Whisk in soy sauce. (Note: I put in scallions here instead of the end like the recipe says because I like them kinda cooked and soft, and if I have fresh cilantro on hand, I put in a handful here too) Whisk in the cornstarch mixture and cook, stirring, until soup thickens. Reduce heat to low, pour eggs over surface of soup, allow to set for a few seconds, then use long chopsticks (I just use a fork) to stir briskly, creating tender “egg flowers.” Gently stir in the scallions. Serve immediately, before the eggs toughen.

Yield: 4 servings
Calories: 42
Fat: 1.4g
Fiber: trace

Bean & Quinoa Chili

Bean & Quinoa Chili

1 C. Quinoa; rinsed and drained
2 C. Water
1 T. Vegetable oil
1 lg Onion; diced
1 Green bell pepper; seeded an
1 C. Celery; chopped
1 Jalapeno pepper; seeded and
2 Tomatoes; cored and diced
1 C. Carrots; diced
32 oz Black beans, canned; drained
28 oz Canned crushed tomatoes
1 T. Chili powder
1 T. Dried parsley
1 T. Dried oregano
2 tsp. Ground cumin
1/2 tsp. Black pepper
1/2 tsp. Salt
4 Green onions; chopped

Combine quinoa and water in saucepan, cover and bring to a simmer over medi heat. Cook until liquid is absorbed, about 15 to 20 minutes. Remove from he and let stand about 10 minutes. Meanwhile, heat oil in a saucepan; add onion, bell pepper, celery and jalapeno. Saute 7 minutes over medium heat. Stir in fresh tomatoes and carrots; saute 3 to 4 minutes. Stir in beans, crushed tomatoes, and seasonings; cook about 25 minutes over low heat. Ladle chili into bowls and top with green onions if desired.

Yield: 8 servings
Calories: 201
Fat: 3g
Fiber: 8g

Tanzanian Veggie Soup

Tanzanian Veggie Soup

1 Medium Onion, chopped
8 C. Vegetable Stock
1 tsp. Ground Ginger
1 tsp. Ground Cumin
1/2 tsp. Cinnamon
1/4 tsp. Cayenne Pepper
2 Large Carrots, sliced
1 1/2 C. Tomatoes, chopped
1 1/2 C. Corn
3 to 4 C. Yukon Gold Potatoes, diced
1 C. Smooth Peanut Butter
1/2 C. Boiling Water
4 C. Red cabbage, chopped
1 C. Green Beans, cut 1 inch pieces
1 Medium Banana, peeled and sliced
Sprinkle of Peanuts, finely chopped

In a soup pot over a medium high heat, cook onion in 1/2 C. vegetable stock until softened, about 5 minutes. Stir in spices and cayenne and cook 1 minute. Add remaining vegetable stock, carrots, tomatoes, corn and potatoes. Bring to a boil, reduce heat, and simmer, covered, for 30 minutes. In a small bowl whisk together peanut butter and boiling water. Add to pot along with cabbage and green beans. Stir well to combine and simmer for 15 minutes. Serve garnished with banana slices and chopped peanuts.

Yield: 6 servings
Calories: 206
Fat: 10g
Fiber: 5.5g

Lentil Chili

Lentil Chili

2 C. water
3/4 C. dried brown lentils, cleaned
1 can (14.5 oz.) tomatoes, crushed
1 medium green bell pepper, chopped
1 medium yellow onion, chopped
1 tsp. crushed fresh garlic
2 T. chili powder
1/2 tsp. ground cumin
1/4 tsp. ground allspice
1 can (15 oz.) tomato sauce
2 C. fresh or frozen (thawed) whole kernel corn

Place all of the ingredients except for the tomato sauce and corn in a 2.5-quart pot, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 30 minutes, or until the lentils are tender. Add the tomato sauce and corn to the lentil mixture. Stir to mix, cover, and simmer for 10 to 15 additional minutes. Transfer the chili into individual serving bowls, and serve hot.

Yield: 8 C.
Calories: 133
Fat: 0.8g
Fiber: 8g

Fall Asian Pear Soup

Fall Asian Pear Soup

1 T. olive oil
3 Asian pears, peeled and cubed
1/2 C. onion, diced
15 oz. can low sodium chicken broth
1 C. nonFat: cottage cheese
2 C. butternut squash cooked, peeled and cubed
1/2 C. mustard
1 tsp. tarragon, chopped

In a large sauce pan, place apple pear and onion with the oil. Cook until tender. Set aside. In a food processor, blend the cottage cheese until smooth, adding the apple pear mixture and 1/2 the chicken broth. Blend together until smooth. Add remaining ingredients and blend until smooth, but do not over blend. Pour into large saucepan to heat soup. Serve immediately.

Yield: 6 servings
Calories: 117
Fat: 3g
Fiber: 2g