soup

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  • Chilled Avocado Soup with Cherry Tomato Salsa Fresca

    Weekly Recipe: 
    NonWeekly
    [title]
    SERVES: 4-6

    AVOCADO SOUP

    2 cups mashed avocado (Hass variety recom­mended)

    2 cups carrot juice

    1 cup water

    1/4 cup diced red onion

    2 tablespoons freshly squeezed lime juice

    1/2 teaspoon seeded and diced jalapeno pepper

    1 garlic clove

    2 teaspoons sea salt, or to taste

    1/2 teaspoon ground cumin

    1/4 teaspoon chili powder (try chipotle)

    Pinch of crushed red pepper flakes

    2 tablespoons finely chopped green onion

    1 1/2 tablespoons finely chopped fresh cilantro

    CHERRY TOMATO SALSA FRESCA

    1 cup diced cherry tomatoes

    1 tablespoon diced red onion

    1 tablespoon diced green onion

    2 teaspoons minced, freshly squeezed lime juice

    Pinch of ground cumin

    Pinch of cayenne pepper (optional)

    Pinch of sea salt

    Pinch of ground black pepper

    Prepare the soup: Place all the soup ingredients, except the green onion and cilantro, in a blender and blend until creamy. Transfer to a bowl, add the green onion and cilantro, and mix well. Place in the refrigerator or freezer to chill while you prepare the salsa.

    Prepare the salsa: Combine all the salsa ingredients in a small bowl and mix well. To serve, garnish each bowl of soup with a small scoop of the salsa. Source: The 30 Minute Vegan: Soup’s On! by Mark Reinfeld, image by Amy Green

  • Tomato Soup with Grilled Cheese Squares

    Weekly Recipe: 
    NonWeekly
    Serves: 4

    2 tablespoons olive oil

    1 1/2 cups diced yellow onion

    1 clove garlic, minced or pressed

    1 teaspoon dried thyme

    2 tablespoons superfine brown rice flour

    2 cups low-sodium chicken broth or vegetable broth, warmed

    1/4 teaspoon salt

    Freshly ground pepper

    1 tablespoon agave nectar

    1 (28 ounce) can whole plum tomatoes (preferably San Marzano)

    1/2 cup rice milk

    Grilled cheese squares

    8 slices allergy-friendly sandwich bread

    8 teaspoons Earth Balance soy-free buttery spread, at room temperature

    1/4 pound thinly sliced Daiya vegan cheddar

    Heat the olive oil in a large, heavy pot over medium-high heat. Add the onion and cook for two minutes, stirring a few times. Add the garlic and thyme and cook for one minute more. Sprinkle in the brown rice flour and cook, stirring, for two minutes, until lightly golden and aromatic. Slowly add the warmed broth, stirring. Add the salt and a few turns of pepper and stir in the agave nectar. Reduce the heat to medium and cook for two minutes, stirring often. Add the tomatoes, bring to a simmer, reduce the heat to medium-low, and simmer for ten minutes. Purée in the pot with an immersion blender, or purée in batches in a jar blender or food processor, then return to the pot. Add the rice milk and cook for five minutes more. Adjust the salt and pepper to taste.

    Meanwhile, prepare the grilled cheese squares. Lay out four slices of bread. Spread one teaspoon of buttery spread on each. Flip so that the buttery side is down. Distribute the vegan cheese evenly among the four sandwiches, and cover each with another slice of bread. Spread one teaspoon of buttery spread on top of each. Heat a large nonstick pan or griddle over medium-high heat for two minutes. I use a well-seasoned cast iron pan for this. Add as many sandwiches as will fit, cover and cook for two minutes, until the cheese is starting to melt and the bread is browning on the bottom. Flip the sandwiches and press down hard with a spatula. Cook for about one minute more, then flip again and press down to get a final crisp on both sides. Remove the sandwiches from the pan and cut each into quarters. Grill the other sandwiches if you were not able to do them all in one batch. Serve alongside the soup. Source: Allergy-Free and Easy Cooking by Cybele Pascal

  • Beef Bone Broth

    Weekly Recipe: 
    NonWeekly
    Makes: 4 quarts

    5 pounds of beef soup bones

    2 bay leaves

    4 sprigs thyme

    3 tablespoons whole black peppercorns

    2 large yellow onions, quartered

    3 carrots, chopped

    2 celeriac, peeled and chopped

    4 cloves garlic, smashed

    1 cup red wine

    2 gallons water, plus more as needed

    Preheat the oven to 425 degrees. Arrange the bones in a roasting pan in a single layer and roast for 45 minutes. Transfer the bones into a heavy stockpot. Toss in the bay leaves, thyme, peppercorns, onions, carrots, celeriac, and garlic. Pour in the red wine and water. Bring the liquid to a boil over high heat, then immediately lower the heat to medium-low, cover, and simmer for at least 12 and up to 18 hours, adding water as necessary to keep the bones submerged. Strain the broth through a fine-mesh sieve, discarding the solids, and pour it into jars. Place it in the fridge and allow the fat to harden. You can remove the hard fat and use it for cooking. Use up the broth within a week, or freeze immediately. Source: The Nourished Kitchen by Jennifer McGruther

  • Sweet and Savory Root Vegetable Stew

    Weekly Recipe: 
    Weekly
    [title]
    SERVES: 6 TO 8

    1 tablespoon extra virgin olive oil

    6 shallots, diced

    2 tablespoons grated fresh ginger

    2 parsnips, peeled and diced

    2 medium rutabagas, peeled and diced

    2 turnips, peeled and diced

    2 sweet potatoes, peeled and diced

    1 celeriac (celery root), peeled and diced

    1 fennel bulb, halved, cored, and diced (save fronds for garnish)

    1 cinnamon stick

    Vegetable stock

    Ume plum vinegar

    In large pot over medium heat, sauté shallots and ginger in oil five minutes or until soft. Add parsnips, rutabagas, turnips, sweet potatoes, celery root, fennel, and cinnamon stick. Add enough stock to barely cover vegetables, bring to boil, cover, reduce heat, and simmer 25 minutes. Remove from heat, discard cinnamon stick, and gently purée soup three seconds using handheld blender to slightly thicken liquid and blend flavors. Season to taste with a few dashes of vinegar, garnish with fennel fronds, and serve. Source: Clean Food by Terry Walters, image by Gentl and Hyers, courtesy of Sterling Epicure

  • Chicken Tortilla Soup

    Weekly Recipe: 
    NonWeekly
    [title]
    SERVES: 6

    1 cup finely chopped yellow onion

    1/2 cup peeled and diced carrot

    1/2 cup diced celery

    2 teaspoons seeded and diced jalapeno chile pepper

    1/2 teaspoon sea salt

    2 cloves garlic, chopped

    1/4 teaspoon ground cumin

    1/4 teaspoon dried oregano

    1 (14.5 ounce) can diced tomatoes

    6 cups organic chicken broth, homemade or store-bought

    6 corn tortillas

    1 cup thinly sliced cooked organic chicken

    2 tablespoons plus 1/2 teaspoon freshly squeezed lime juice

    1/2 avocado, diced

    2 tablespoons chopped fresh cilantro

    Preheat the oven or toaster oven to 350 degrees. Heat the olive oil in a soup pot over medium-high heat. Add the onion, carrot, celery, jalapeno, and 1/4 teaspoon of the salt and sauté until the vegetables begin to soften, three to five minutes. Stir in the garlic, cumin, and oregano. Stir in the tomatoes with their juice and cook one minute. Add the broth and bring to a boil. Decrease the heat to low, cover, and simmer for 15 minutes. Put the tortillas in a stack and cut into 1/4- to 1/2-inch-wide strips. Spread the strips on a baking sheet and bake just until crisp, seven to eight minutes. Add the chicken, two tablespoons of the lime juice, and the remaining 1/4 teaspoon of salt to the soup and stir to combine. Simmer uncovered for five minutes. Remove from the heat and stir in the remaining 1/2 teaspoon of lime juice. Taste; you may want to add a squeeze of lime juice or a pinch of salt. To serve, ladle the soup into bowls. Crumble the tortilla strips, then scatter them over the soup. Top with the avocado and cilantro and serve immediately. Source: The Longevity Kitchen by Rebecca Katz with Mat Edelson, image by Leo Gong

  • Eat Your Greens Detox Soup

    Weekly Recipe: 
    NonWeekly
    [title]
    SERVES: 3

    1 1/2 teaspoons coconut oil or other oil

    1 sweet onion, diced

    3 cloves garlic, minced

    3 cups sliced cremini or white button mushrooms (about 8 ounces)

    1 cup chopped carrots

    2 cups chopped broccoli florets

    Fine grain sea salt and black pepper

    1 1/2 to 3 teaspoons grated fresh ginger

    1/2 teaspoon ground turmeric

    2 teaspoons ground cumin

    1/8 teaspoon ground cinnamon

    5 cups vegetable broth

    2 large nori seaweed sheets, cut into 1 inch strips (optional)

    2 cups torn kale leaves

    Fresh lemon juice, for serving (optional)

    In a large saucepan, heat the oil over medium heat. Add the onion and garlic and sauté for about five minutes, until the onion is soft and translucent. Add the mushrooms, carrots, and broccoli and stir to combine. Season generously with salt and pepper and sauté for five minutes more. Stir in the ginger, turmeric, cumin, and cinnamon and sauté for one to two minutes, until fragrant. Add the broth and stir to combine. Bring the mixture to a boil and then reduce the heat to medium-low and simmer until the vegetables are tender, 10 to 20 minutes. Just before serving, stir in the nori (if using) and kale and cook until wilted. Season with salt and pepper and a squeeze of fresh lemon juice, if desired. Source: The Oh She Glows Cookbook by Angela Liddon, image by Angela Liddon

  • Bento Box Soup

    Weekly Recipe: 
    NonWeekly
    [title]
    SERVES: 6

    4 ounces soba noodles

    4 cups organic vegetable or chicken broth, homemade or store-bought

    1/2 teaspoon toasted sesame oil or hot pepper sesame oil

    1 (6 inch) strip of kombu

    3 green tea bags

    1 carrot, peeled and grated

    1/2 cup stemmed and sliced shiitake mushrooms

    4 ounces firm tofu, cut into 1/2 inch cubes

    2 tablespoons tamari

    1/4 cup white miso

    2 scallions, white and green parts, sliced diagonally

    1 tablespoon freshly squeezed lemon juice

    1 1/2 cups loosely packed baby spinach

    Fill a soup pot halfway with water and bring to a boil over high heat. Add a pinch of salt and the soba noodles and decrease the heat to medium. Cook, stirring gently on occasion, until just tender—about five minutes. Drain and rinse well under cold water to remove the starch. Immediately transfer to a bowl, drizzle with 1/4 teaspoon of the sesame oil and toss gently to coat. Put the broth in the same pot and bring to a boil over high heat. Decrease the heat to low, add the kombu and tea bags, and simmer for four minutes. Remove the kombu and tea bags with a slotted spoon. Add the carrot, mushrooms, tofu, tamari, then cover and simmer for five minutes. Put 1/2 cup of the hot broth in a small bowl, add the miso, and stir with a fork until the miso is dissolved. Stir the mixture back into the broth, then stir in the scallions, lemon juice, and remaining sesame oil. Distribute the soba noodles and spinach among six bowls and ladle in the soup. Source: The Longevity Kitchen by Rebecca Katz with Mat Edelson, image by Leo Gong

  • Finding Comfort in Soups

    Soup’s popularity is sky high during the colder months when our bodies are craving warmth. And what could be wrong with that? It provides nutrients and health benefits for those under the weather. Unfortunately soup also often provides a high amount of calories and fat, not to mention a ridiculous amount of sodium.

  • Moroccan Golden Potato and Vegetable Soup

    Weekly Recipe: 
    NonWeekly
    [title]

    2 tablespoons olive oil, pure

    1 onion, chopped

    5 cups water (or 3 cups water and 2 cups stock)

    1 pound (3-4) potatoes (peeled if desired, diced)

    1 carrot, diced

    1⁄2 cup turnip, diced

    1⁄2 cup cabbage, diced

    1⁄4 teaspoon turmeric, ground

    1⁄4 teaspoon black pepper, ground

    1 cup cilantro (or parsley)

    1⁄4 teaspoon harissa (a Moroccan red pepper paste)

    Heat oil in a saucepan, add onion, and cook over medium heat, stirring often, for seven minutes or until golden. Add broth, water, potatoes, carrot, and turnip and bring to a boil, stirring occasionally. Cover and cook over low heat for 20 minutes or until all the vegetables are tender.

    Add cabbage and turmeric and simmer for five minutes or until cabbage is tender. Season to taste with black pepper and harissa. Stir in cilantro (or parsley). Recipe courtesy of kardeanutrition.com.

  • Creamy Butternut Squash and Apple Soup

    Weekly Recipe: 
    NonWeekly

    1 tablespoon extra-virgin olive oil

    1 cup thinly sliced carrot

    1 small onion, thinly sliced

    1 gala apple, peeled, thinly sliced

    2/3 cup thinly sliced celery

    5 cups butternut squash (halved, scoop seeds, and cubed)

    3 1/2 cups of organic low-sodium vegetable broth

    1 bay leaf

    1/2 teaspoon of salt

    1/4 teaspoon freshly ground black pepper

    1 cup light coconut milk

    1 teaspoon apple cider vinegar

    1/4 cup hulled pumpkin seeds

    Use a large pot and add oil, carrot, onion, apple, and celery. Cook gently until tender, reducing heat as needed to prevent browning (12 to15 minutes). Add squash, broth, bay leaf, salt, and pepper. Cover and simmer for 30 minutes until squash is fork tender. Add milk and vinegar and simmer an additional five minutes.

    Remove soup from heat and discard bay leaf. Ladle half of the soup into the blender, cover, and gradually turn up to high speed for 30 seconds or until smooth. Add more broth from the pot if mixture is too thick. Pour soup into another container and purée remaining soup. Combine both soups in the pot and reheat. Pour into serving bowls and garnish with hulled pumpkin seeds.

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