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Category: Soups & Stews

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.

Chickpea and Spinach Soup

Chickpea and Spinach Soup

 

1 1/2 cups dried chickpeas (3/4 pound), soaked overnight and drained

1/4 cup extra-virgin olive oil, plus more for drizzling

1 large Spanish onion, coarsely chopped

1 tablespoon finely chopped garlic

2 bay leaves

1/2 teaspoon crushed red pepper

2 quarts water

1 1/2 pounds spinach, stemmed and coarsely chopped

Salt

 

In a large saucepan, cover the chickpeas with 3 inches of water and bring to a boil. Cover partially and cook over moderately low heat until the chickpeas are tender, about 1 hour; drain. Wipe out the saucepan used to cook the chickpeas and add 1/4 cup of the olive oil. Add the onion and cook over moderate heat, stirring occasionally, until lightly browned, about 8 minutes. Add the garlic, bay leaves and crushed red pepper and cook for 2 minutes. Add the water and bring to a boil. Add the chickpeas and cook over moderate heat until very tender, about 10 minutes. Add the spinach and cook until wilted, about 2 minutes. Remove the bay leaves. In a blender, puree the soup in batches until smooth or puree it using an immersion blender. Season with salt. Serve in soup plates; drizzle with olive oil.  The soup can be refrigerated for up to 3 days. When reheating it, thin with water if necessary.

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.

Cabbage Sausage Soup

Cabbage Sausage Soup

4 C. low-fat, low-sodium chicken broth

1 medium-size head of cabbage, chopped

2 medium onions, chopped

1/2 lb fully cooked smoked turkey sausage, halved lengthwise and sliced

1/2 C. all-purpose flour

1/4 tsp. black pepper

1 C. skim milk

 

Combine chicken broth, cabbage, onions, and sausage in slow cooker. Cover. Cook on high 5-6 hours, or until cabbage is tender. Mix flour and black pepper in a bowl. Gradually add milk, stirring until smooth. Gradually stir into hot soup. Cook, stirring occasionally for about 15 minutes until soup thickens. Serve.

 

Yield: 8 servings

Calories: 210

Fat: 11g

Fiber: 3g

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.

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

Classic Fish Fumet

Classic Fish Fumet

 

 

1 T. unsalted butter

1 C. sliced onion

3 parsley stems

2 1/2 lb. fish bones (no heads), well rinsed under cold water, such as halibut

3/4 C. dry white wine

1 T. lemon juice

2 quarts cold water

1/4 C. mushroom trimmings

1 T., roughly chopped garlic

1/2 tsp. fresh thyme leaves

3 thin slices lemon

Salt and freshly ground black pepper

 

Set a 1-gallon stockpot over a medium-heat and add the butter to the pan. When the butter has melted, add the onion, parsley and fish bones to the pot. Sweat the onions, parsley and bones by covering the pot for 5 to 7 minutes. Uncover the pot and add the white wine and lemon juice to the pot. Stir gently and cover with the cold water. Add the remaining items to the stockpot and raise the heat. Bring the contents of the pot to a boil, and reduce to a simmer. Cook the stock for 45 minutes to 1 hour. Strain and cool the stock in an ice bath. Whatever is not used that day should be refrigerated for up to 1 week, or frozen for up to 3 months.

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

Clam Chowder

Clam Chowder

3/4 C. all-purpose flour
1/2 C. water
2 tsp. onion powder
2 tsp. vegetable bouillon
1 1/2 C. evaporated skim milk
1 T. butter
1 1/2 large onions, chopped
1 can shucked clams � use fresh clams if available
5 (8 ounce) jars clam juice
1 lb. boiling potatoes, peeled and chopped
salt and pepper to taste
1/2 tsp. chopped fresh dill weed

Melt butter in a large kettle or stock pot over medium heat. Add onions, onion powder and vegetable bouillon and saute until clear. Stir in flour and cook over low heat, stirring frequently, for 2 to 4 minutes. Set aside to cool.
In a small saucepan, cover peeled potatoes with water. Bring to a boil and cook until potatoes are tender, about 15 minutes. Drain and set aside. Slowly pour hot clam stock into butter/flour mixture while stirring constantly. Continue stirring and slowly bring to a boil. Reduce heat and add cooked potatoes and shucked clams. Mix in skim milk, water, salt and pepper and chopped dill. Heat through but do not boil.

Yield: 8 servings
Calories: 206
Fat: 3g
Fiber: 1g

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

Pumpkin Soup with Leeks & White Wine

Pumpkin Soup with Leeks & White Wine

6 leeks split in half lengthwise
2 T. olive oil
3 cloves garlic, crushed
4 sprigs Thyme
2 bay leaves
5 sprigs Parsley
1 C. white wine
11/2 lb. pumpkin peeled
5 C. low sodium chicken stock
1/2 C. skim milk
1/2 C. fat-free half and half

In a large skillet, heat the olive oil. Add the leek and garlic, stirring to coat with the oil. Sweat until the leek is fragrant and soft, but not brown. Add the thyme, parsley and bay leaves. Cook 2 minutes. Turn the heat to high and add the wine. Reduce to 2 T.; add the stock and the pumpkin. Simmer until the pumpkin falls apart, 20�25 minutes. Discard the herbs. Puree the soup, add milk and cream. If soup is too thick add a little more broth. Stir and serve.

Yield: 4 servings
Calories: 292
Fat: 10g
Fiber: 6g

Creamy Zucchini Soup

Creamy Zucchini Soup

 

1 T. olive oil

1 onion, chopped

2 large zucchini, about 750 grams, roughly chopped

4 C. chicken broth (or vegetable broth)

1/2 C. basil, fresh, chopped

8 pieces laughing cow cheese, original flavor, unwrapped

salt and pepper, to taste

 

Heat the oil and sauté the onions over low heat until soft (avoid browning).  Add remaining ingredients, except Laughing Cow cheese. Bring to boil over high heat, then reduce and simmer for about 20 minutes.  Remove from heat and add the cheese wedges. Puree until smooth (if you like you can leave it a bit chunky, although I like mine nice and smooth).  Salt & Pepper to taste. Garnish with whole basil leaves, chopped chives, and/or thin slices red bell pepper (capsicum).  If you want to freeze the soup, let it cool completely then freeze in a freezer bag or tupperware. When ready to eat, thaw and heat over a low flame until warm and bubbly (you can also microwave to reheat.

Mu Shu Stoup

Mu Shu Stoup

 

1/4 C. vegetable oil

1 lb medium shrimp, peeled and deveined or chicken cutlet, thinly sliced or thin-cut pork loin chop, thinly chopped

1/2 lb shiitake mushroom, stemmed and sliced

1 C. shredded carrot

4 garlic cloves, chopped

1 small savoy cabbage, cored and shredded

13 ounces pot stickers (from the frozen-food aisle)

6 scallions, white and green parts cut into 1 inch-pieces on an angle (green onions)

1/3 C. tamari (aged soy sauce)

black pepper

1 quart chicken stock

2 eggs, beaten

 

In a soup pot heat 2 T. of the vegetable oil over medium-high to high heat. Add either the shrimp, chicken or pork and stir-fry: cook shrimp until just pink, about 2-3 minutes; or cook chicken or pork until lightly browned, about 4-5 minutes. Then add the cabbage and cook until it is wilted, 5 minutes. While the cabbage cooks, heat the remaining 2 T. of vegetable oil in a skillet and arrange the pot stickers in it. Add 2/3 C. of water and turn the heat to medium-high. Cook for 8 minutes to evaporate the water, then let the pot stickers brown for another minute. While the pot stickers cook, add the scallions, tamari, and black pepper to the soup pot that has the cabbage and meat in it, and stir to combine. Add the stock and bring to a boil. Reduce the heat to a simmer, stir in the beaten eggs and cook, stirring until they are set and mixed throughout the stoup. Place a few pot stickers in the bottom of each soup bowl and top with the hot MuShu Stoup.

Panzanella Stoup

Panzanella Stoup

 

2 T. extra-virgin olive oil (EVOO)

3 yellow bell pepper, chopped

1 large, softball-size onion, chopped

2 cloves garlic, grated or finely chopped

1/4 C. balsamic (eyeball it)

1 quart chicken stock (use vegetable to make it vegetarian)

1 28-ounce can crushed tomatoes

3 to 4 C. bread ends from freezer

Salt and black pepper

10 basil leaves, torn

Parmigiano Reggiano, for passing

 

Place a large soup pot over medium-high heat with 2 turns of the pan of EVOO, about 2 T.. Add the peppers, onion and garlic, and cook, stirring every now and then, for 3-4 minutes, until the veggies start to get tender. Add the balsamic vinegar, chicken stock and crushed tomatoes to the pot and bring up to a bubble. Add the bread pieces right from the freezer, some salt and pepper, and simmer for 10-15 minutes, stirring every now and then. Let the soup thicken –- when you can stick a spoon in it, it’s done! Taste and re-season with salt and pepper. To serve, garnish each portion with some of the torn basil leaves and pass some grated Parmigiano Reggiano at the table.

Pea and Parley Soup with Canadian Bacon

Pea and Parley Soup with Canadian Bacon

 

3 T. EVOO

2 Shallots, chopped

16oz. bag Frozen Peas

5 C. Chicken Stock

Salt and Pepper

8 sliced Canadian Bacon, diced

½ C. flat leaf Parsley

 

Heat 2 T. EVOO in a medium soup pot. Add shallots and sate 3-4 minutes. Add peas and 1 C. stock and heat through, about 5 minutes. Season with salt and pepper. Add remaining evoo to small skillet and add Canadian bacon, toss over medium heat for 3 or 4 minutes to crisp up. Transfer peas to a food processor with the parsley and puree, adding stock as needed to make a smooth puree. Return to pot, stir in remaining stock and heat through. Sprinkle with bacon pieces to serve.

Stick-to-Your-Ribs Sausage, Bean & Barley Soup

Stick-to-Your-Ribs Sausage, Bean & Barley Soup

If you want to make this soup stretch a bit, just add 1/2 – 1 cup extra barley.

 

1 tbsp. olive oil

1 small yellow onion, finely chopped

4 ribs celery, thinly sliced

4 hot Italian Sausage, casings removed

4 cups chicken (or beef or veggie) stock

1 cup pearled barley

2 15 oz. cans of red kidney beans

2 tsp. smoked paprika

juice of 1/2 a lime

1/4 cup Italian Parsley, roughly chopped

 

Set a large, heavy pot over medium heat. Once it’s hot, add the olive oil, onions and celery. Sautee until the onions and celery begin to soften, about 5 minutes.  Add the chicken sausage and brown it, using a wooden spoon to break up any large chunks. When the sausage has browned, add the stock, barley, beans and paprika. Simmer for 20 – 30 minutes, or until it begins to thicken up. Stir in the lime juice and serve. Sprinkle with Italian parsley.

Shrimp Wonton Soup

Shrimp Wonton Soup

8 oz. peeled and deveined medium size shrimp

1/8 teaspoon sesame oil

1/2 teaspoon chicken bouillon powder

1/8 teaspoon fish sauce

1 small pinch of salt

3 dashes white pepper powder

1 oz yellow chives (chopped finely)

1/2 teaspoon corn starch

15 wonton wrappers

3 cups stock

Salt to taste

White pepper powder to taste

Sesame oil to taste

 

1 1/2 pound leg quarters (chicken thighs and legs)

1 1/2 pound lean pork

1 1/2 pound ham

10 cups water

 

Prepare the stock first by boiling all the ingredients in a deep stockpot. Bring it to boil and skim off the scum that surfaces until the stock is clear. Simmer on low heat for a couple of hours. Pour the stock through a sieve and set aside. Save the extra in a container and keep it in the fridge for future use. Put the shrimp in a small bowl and rinse them under cold running water for about 5-10 minutes. (This step makes the shrimp crunchy.) Drain the water and pat the shrimp dry with paper towels and then cut each shrimp into 3-4 pieces. Add half of the chopped yellow chives into the shrimp and marinate with the seasonings for 1 hour. Blend the shrimp well with the seasoning. Place a wonton wrapper on your palm and put about 1 teaspoon (about 3-4 pieces) of the shrimp filling in the center of the wonton wrapper. Gather the corners of the wrapper with the other hand and give it a twist in the middle to “close” the wonton. Repeat until the filling is used up.  Add 3 cups of stock into a medium saucepan and bring it to boil. Add the remaining chopped yellow chives into the stock, add salt, white pepper powder, and sesame oil to taste and set aside. Heat up another big saucepan with water. As soon as it boils, drop the wontons into the water. Stirring gently so the wontons don’t stick together. Continue to boil until the wontons are cooked and float to the surface. Transfer the wontons out with a hand strainer and divide them into 3 equal servings. Pour a ladleful of stock over each serving and serve immediately.

Cream (or not) of Artichoke Soup

Cream (or not) of Artichoke Soup

 

2 T. extra-virgin olive oil

4 onions (about 1-1/2 pounds), coarsely chopped

4 to 6 cloves of garlic, chopped

4 C. chicken stock, preferably homemade

1 15-ounce can garbanzo beans (chickpeas), drained & rinsed

2 14-ounce cans artichokes (packed in water), drained, rinsed & coarsely chopped

1 C. heavy cream (optional)

 

Heat olive oil in a large pot on medium heat, then add the onions. Stir to coat with oil, cover, and cook until onions are soft and starting to brown, stirring frequently, about 8 to 10 minutes. Make a space in the center of the pot and add the garlic, stirring so it all touches the bottom of the pot. Cook, stirring, two minutes. Add the artichokes, garbanzo beans, and chicken stock. Bring to a boil, then simmer with the lid barely cracked for about 30 minutes. Purée with an immersion blender, or transfer in batches to a countertop blender and very carefully purée, then return to the pot. Stir in the cream if desired, let cook a few more minutes, then salt and pepper to taste. Serve plain or dressed up with whatever you like: a dollop of sour cream; chopped chives or parsley or scallions; some cheddar, jack, or Irish Shannon (my new favorite cheese); a sprinkling of crispy fried shallots; or a few big fat homemade croutons.

Salmon Chowder

Salmon Chowder

 

3 tablespoons butter

3/4 cup chopped onion

1/2 cup chopped celery

1 teaspoon garlic powder

2 cups diced potatoes

2 carrots, diced

2 cups chicken broth

1 teaspoon salt

1 teaspoon ground black pepper

1 teaspoon dried dill weed

2 (16 ounce) cans salmon

1 (12 fluid ounce) can evaporated milk

1 (15 ounce) can creamed corn

1/2 pound Cheddar cheese, shredded

 

Melt butter in a large pot over medium heat. Sauté onion, celery, and garlic powder until onions are tender. Stir in potatoes, carrots, broth, salt, pepper, and dill. Bring to a boil, and reduce heat. Cover, and simmer 20 minutes. Stir in salmon, evaporated milk, corn, and cheese. Cook until heated through.

Curried Pumpkin Soup

Curried Pumpkin Soup

 

1 1/2 pound pumpkin

1 oz butter

1 onion

1 level tablespoon curry powder

1 oz flour

1 pint vegetable stock

1 dessert spoon tomato puree

1/2 pint milk or cream (I prefer cream)

Salt & pepper

 

Melt the butter and slowly cook the onions, add the curry powder and flour and cook for 1 minute stirring all the time. Then add the stock, add the pumpkin and cook for about 40 minutes until tender. Put the soup in a blender and blend until smooth, return the soup to the saucepan and add the milk or cream, add seasoning and serve when the soup has reheated.

Carrot and Pasta Soup

Carrot and Pasta Soup

 

8 cups chicken broth

2 carrots, peeled and sliced thinly

3/4 cup small pasta (the smaller the better!)

1/2 tsp parsley

1/2 tsp marjoram

1/2 cup grated Parmesan

 

Put the sliced carrots in the chicken broth and bring to a boil. Turn the heat down and cover, simmering for 8 minutes. Add the pasta and cook uncovered until done (however long your pasta needs to cook). Stir in the herbs and the Parmesan. Serve with extra grated Parmesan at the table, if desired. (tag: frugal)

Bean and Pepper Chili

Bean and Pepper Chili

3 green bell peppers, chopped

1 large onion, chopped

1 zucchini, quartered and sliced 1/4-inch thick

1 (14 1/2-oz.) can crushed tomatoes

1 (10-oz.) can diced tomatoes

1 (15-oz.) can garbanzo beans

1 (15-oz.) can pinto beans

1 (15-oz.) can black beans

1 1/2 T. red chili powder

1 T. garlic powder

1 tsp. oregano leaves

1/2 tsp. cumin

 

Cut peppers in half; remove seeds and chop. Combine all ingredients into slow cooker. Cover; cook on Low for 8 hours or on High for 4 hours.

 

 

Yield:

Calories:

Fat:

Fiber:

Hot and Sour Cabbage Soup

Hot and Sour Cabbage Soup

 

1 T. oil

1 small onion, minced

1 small cabbage, about the size of a grapefruit, cored and shredded

1 small can (about 6 tbs) tomato paste

7 1/4 C. water

1 package of tofu, baked w/ 1/4 C. tamari

1/4 C. tamari, low sodium

1/4 C. rice vinegar

4 tsp sugar

(or replace rice vinegar and sugar with 1/3 C. seasoned rice vinegar)

1/2 – 1 tsp hot red chili flakes

1/2 tsp salt

 

Heat a large 5 qt soup pot that has a heavy lid over medium heat. Add oil and onion, and saute until golden. Add tomato paste to water, mixing well. (You can mix the paste into a smaller quantity of the water, say 1 cup, if that’s easier.) Add tomato paste/water mix and cabbage to the pot and stir well. Add the tofu, tamari, vinegar, chili flakes and salt. Bring to a boil, cover, then turn heat down to medium low. Simmer for 20 minutes or until cabbage is tender.

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